Mindful Check-In

There´s a very interesting technique in Compassion-Focused Therapy called "Mindful Check-In". Please try it at random intervals during the week. Eventually, you´ll be able to use it during "threat periods" in order to reduce negative emotions and gain more control over the situation.

1. What I notice in my body:

• What do I feel in my body?

• Am I tensed or relaxed? How can I tell? Where do I feel it?

• What sensations are prominent?

• What is the temperature of my body?

• What are the contact points of my body with the outside world (e.g., feet on the floor)?

• What is my body posture? How am I sitting or standing?

2. What I notice in my emotions:

• What emotional tone am I experiencing? Can I give my feelings an emotional label?

• Is there more than one emotion? Which emotions stand out?

3. What I notice in my thinking:

• What am I thinking? What are the contents of my thoughts?

• What images or pictures come to mind?

• What is my thought process like? Are my thoughts fast or slow, narrowly focused or reflective?

4. What I notice I want to do (impulse to act):

• Is there anything I want to do right now?

5. What I notice in my reactions:

• What are my reactions to the exercise?

• When noticing the thoughts, feelings, or impulses I experience, do I have any strong reactions?

• Do I have any additional thoughts about what I’ve found going on in my mind or body?

• Am I making any judgments or criticisms?

• Do I notice judgments—thinking that certain experiences are right or wrong?

• Are any experiences wanted or unwanted?

• Do I notice wanting to do anything about what I’ve found in my experiences?

• What thoughts arise in relation to particular emotions or body sensations, or vice versa?