Ann-Marie - Module 4

Prior to reading this section, I actually thought I was being in the present moment. After all, isn’t worrying, thinking and planning, about cooking, cleaning, the kids, work, all part of the role? I have to admit that when I first tried being mindful, I really sucked at it. My thoughts were like a crazy puppy that was running all over the place. I’d take a breath and think about something I need to pick up at the store for dinner and then I’d eventually notice what I was doing and try focusing on my breath again, but of course then I started thinking about getting gifts for my nephews and when I’d do that and what I’d get for them. It was really hard to stay in the present. I have to admit, after 10 minutes of that, I stopped and decided to try again later.

Next time I tried, I tried to be present when I was with my kids at home during story time. Normally while I read to them, I’m thinking of everything I’ll do once I’m done or about whether they’re paying enough attention and if not, is that a sign of ADHD to come. That night, I just focused on Amanda sitting in my lap. What her hair smelled like as it was bath night. I really tried to focus on the book and the pictures, instead of rushing through. I really tried to be in the moment and listen to her when she asked questions or pointed to something. My mind still wandered, but I definitely found it easier to be in the moment while doing something than in the moment and watching my breath. It was actually kinda nice to not be thinking 10 steps ahead for once. Perhaps I’ll try this some more.

Situation – Jacob woke up this morning coughing and with a really runny nose. Since we’re going away this weekend, I really started to worry that he was going to get sicker, then get the rest of us sick so that we couldn’t go away. Then I started to think about the money we’d lose by cancelling, and that’s all I could really think about for the first half of the day.

Emotion (0-100)	Thought	Cognitive Trap
Happy	Everyone else is going to get sick.	All or none.
Sad	We’ll be too sick to go away.	Catastrophizing X
Anxious/Scared/Nervous 90	This always happens when we plan something fun.	Dismissing or discounting the positive.
Ashamed	I should be giving him more vitamins and fruit.	Emotional reasoning.
Angry	I should have dressed him more warmly.	Labeling X
Frustration 75	We shouldn’t have gone out Sunday afternoon because it caused him to miss his nap, and if he had slept enough, maybe he wouldn’t be sick now.	Magnification.
Guilty	I’m a bad mom.	Mind-reading/fortune telling X
Other		Overgeneralizing X
		Personalization X
		Should,must statements X
		Hindsight bias X

Read Module 4 reports from the other learners.

Jenny	Mark	Steven