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100 Days of Mindfulness - Presence: A Daily Journal to Soothe Emotional Distress Through Mindful Living
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About this ebook
It’s time to live in the present! Simply stated, mindfulness is the practice of living in the present. It’s choosing to focus on the here and now but without getting swept up in mental drama. Mindfulness lessens the grip our turbulent thoughts have on our mood and well-being.
Author Tracey Moore Lukkarila knows this from experience. As a sufferer of anxiety and clinical depression, she has spent a lifetime experimenting with different ways to manage her condition. Mindfulness has become the tool she uses every day to calm the internal chaos, creating space to breathe.
Tracey created this journal to share techniques that work for her. You’ll learn simple ways to quickly get yourself out of your head and into your life. You’ll gain a greater connection to yourself, others, and the world around you.
Author Tracey Moore Lukkarila knows this from experience. As a sufferer of anxiety and clinical depression, she has spent a lifetime experimenting with different ways to manage her condition. Mindfulness has become the tool she uses every day to calm the internal chaos, creating space to breathe.
Tracey created this journal to share techniques that work for her. You’ll learn simple ways to quickly get yourself out of your head and into your life. You’ll gain a greater connection to yourself, others, and the world around you.
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Book preview
100 Days of Mindfulness - Presence - Tracey Lukkarila
Copyright
Copyright ©2016 Tracey Moore Lukkarila
All rights reserved. No part of this book may be reproduced in any form without written permission from the author.
ISBN 978-1-48357-320-5
Yesterday is already gone. Tomorrow is not yet here. Today is the only day available to us; it is the most important day of our lives.
--Thich Nhat Hanh, Moments of Mindfulness
Contents
Copyright
Preface
Introduction
Days 1-4: Reframing, Gratitude and Successes
Journal Format for the Rest of Your Journey
Days 5-8: Sense of Smell
Days 9-11: Clean Water
Days 12-16: Fingertip Focus
Days 17-21: Eating with Intention
Days 22-25: Dishwashing
Days 26-30: Values-Based Living
30 days complete!
Days 31-34: Silent Commuting
Days 35-38: Bedtime
Days 39-42: Shower Sounds
Days 43-46: Courtesy to Others
Days 47-51: Quiet Time
Days 52-54: Good Hugs
Days 55-57: Food Providers
Days 58-60: Nature in Detail
60 days complete!
Days 61-65: Meditation
Days 66-71: Feet & Toes
Days 72-77: Shower/Bath
Days 78-82: Relationship Presence
Days 83-87: Color Red
Days 88-92: Breath
Days 93-97: Drop Judgment
Days 98-100: Good Morning
Appendix
Growing Your Mindfulness Practice
More Gratitude Ideas
More Successes
Value-Based Living – Additional Guidance
Acknowledgements
About the Author
Credits
Preface
On my journey of dealing with clinical depression, I’ve tried many things. One thing that’s remained a constant is journaling. I find journaling keeps me aware and accountable to whatever therapeutic treatment I’m undertaking at the time. Sometimes I journal a lot of words, but most of the time it’s a simple daily check-in.
For the past two years, my journal has been focused on mindfulness. I have collected dozens of mindfulness activities from my readings and trainings, modifying many of them to be more meaningful to me. These activities have had a profound impact on my depression and have been literally lifesaving.
I started to realize that I had the foundation of a journal I could share with others. The format of this journal mirrors my own handwritten journal. Each day I record what I’m grateful for, what I did successfully that day, and what’s on my mind, such as my experience with whatever mindfulness technique(s) I did that day. Add some artwork, a little organization, and many inspiring quotes and voila! This journal was born.
I
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