Table of Contents
Cover Welcome Module 1Beginning our skills in mindfulness Module 2Using our senses in mindfulness Module 3Developing Attention and Focus in mindfulness Module 4Noticing the highs and taking in the good Module 5Being gentle with yourself Module 6Developing and increasing self-care Mindfulness Some helpful hints to get you started At its simplest level Video Reflection activity Mindfulness and developing increased self-care. Let's do some mindfulness practice! Take a break with the taking in the good practice Pause and think Jumbled sentences activity Mindfulness on the go Practising kindness to others / Thank you notes Bringing more mindfulness into your day Next steps Summary Taking your mindfulness practice further How to know if mindfulness is of benefit
Cover Welcome Module 1Beginning our skills in mindfulness Module 2Using our senses in mindfulness Module 3Developing Attention and Focus in mindfulness Module 4Noticing the highs and taking in the good Module 5Being gentle with yourself Module 6Developing and increasing self-care Mindfulness Some helpful hints to get you started At its simplest level Video Reflection activity Mindfulness and developing increased self-care. Let's do some mindfulness practice! Take a break with the taking in the good practice Pause and think Jumbled sentences activity Mindfulness on the go Practising kindness to others / Thank you notes Bringing more mindfulness into your day Next steps Summary Taking your mindfulness practice further How to know if mindfulness is of benefit
Practising kindness to others / Thank you notes
Practising kindness to others / Thank you notes

"Click to hear narrated version of this page"

Research studies have shown that offering thanks and kindness to other people actually makes us feel better. Doing acts of kindness like this has shown that it can increase our own levels of energy, happiness and even feel good hormones in our brain. This all helps to lift our mood and sense of wellbeing and can be a really nice thing to include into our own self-care.

Understandably, it can be difficult to do this when we ourselves are feeling ill and challenged by sickness. But it's worth a try don't you think?

Shall we give it a go?

Writing your thank you note/ note of kindness.

  • Think of the person you'd like to thank (family member, therapist, doctor, nurse, or someone you barely know perhaps?)
  • Think of the message you'd like to say to them. We'd recommend keeping it fairly short and to the point.
  • Bring your mindfulness skills into the writing of the note. Feel the weight of the pen for a while, the texture of the paper, the movement of your hand as you lift the pen and write the letters, Does the pen/paper make any sound as your write, does the ink have any fragrance? Make your handwriting as attractive as you can. Take time, go slow, put some extra care and attention into this thank you note of yours. Well done.
  • If you're nervous or shy about giving the person the note yourself, ask someone else you trust to do it for you. Also, if you'd prefer not to sign your name, that's OK too, you can leave the note unsigned. Just telling someone else that they're appreciated can make a huge difference to them.

Here are some inspiring quotes to help remind us the power of being kind to others and ourselves

Never underestimate the difference you can make in the lives of others. Step forward, reach out and help. This week reach to someone that might need a lift in their lives.
Pablo - (Writer/Author)
If you're not making someone else's life better, then you're wasting your time. Your life will become better by making other lives better.
Will Smith - Actor
Mindfulness is not a selfish practice that we do just for ourselves. The benefits we gain from practising we share with our families, our friends and our community. I know I am a kinder, less reactive human being because I practise mindfulness; and I think my family and friends would agree.
JW - Researcher
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