Mindfulness 101 PDF

transcript:

Mindfulness 101
[image of head with brain map graphics at left, image of head with heart inside at right]

primary emotions
[pie chart divided into six sections: frustration, anger, sadness, joy, fear, surprise]
you don’t choose to have primary emotions
they just happen to you!

what comes next is up to you
[orange arrow curving down and to the left leads to gray text box]
[green arrow curving down and to the right leads to yellow text box]

[gray text box transcript]
add judgment and opinion
resentment
hostility
hatred
self-hatred
depression
hopelessness
shame
hope
elation
optimism
worry
mistrust
paranoia
anxiety
awe
excitement
irritation
disapproval
disdain
criticism
from within this tempest of emotion, you react;
your thinking is distorted by judgmental feelings
secondary emotions
“it shouldn’t be, it has to be, it could have been…”

[yellow text box transcript]
observe without judgment
pause
identify the primary emotion you are feeling
accept your emotion just as it is
remember that this too shall pass
from this place of acceptance, you choose
how to respond or make a decision
mindfulness
“it is what it is.”