Remember that part of being mindful involves directing your full presence toward one thing at a time, so give yourself the gift of slowing down as you go through this five step process of problem solving. Using the solution you chose (A, B, or C), begin to narrow down the strategies to three. If your goals feel general or vague (e.g., “I want to feel happier”), simply notice this for now – you will develop specific strategies intended to help you realize your goals in the next step. Allow your thoughts, emotions, and sensations to naturally emerge; notice them just as they are, accept their presence, and release them with each breath that leaves your lungs. A specific example of breaking down your chosen strategy into concrete steps can be found at step five of the following example. . %���� (��QL��( ��Z (�� (�� )h�� v��QE QE QE QE cJu6��!N��!0��)�);��C�����)h�� ����`Q@�b�E� Perhaps there is a tightness in your throat or chest, shaking in your hands, a racing heart, or queasiness at your core. x��U�nA��4�P��7]��1Q ��#�q0���%�o�/�j���~�,���o޼Z�TW��Z�1:B4���N���u�0}�hP�-��E]}����{���y]������Kx+�Б��+�!G��rV6�� ��˷�� ��zjHĩ���g ��}Ph;@J��qB�پL�R�#9�!�K:�7�9 !�����!Csω�� ��M`��&A3�4'�n�r�|߉� ���ȁ� ��l��U��s1?� �_l@/.��������wT~��X�6�@� n��� ��u��Y��Hv�s�z���.�5n+��w�v*�.R���n%�᳴b�z��g:� �hXZ;�-f�^L� 3���7��aq��:wO��t+����t|������%;�̤'9�Kସ\�s�.Gc��h��6鿨/��{�K4��zv�s����`o�Rۅ�x��]o����t�hb�C���i6�w�h�੡�M�)�Wnzv��z�lM�����e�VG�3i/���wć��Ż2�L58�-���Q�j�����Nu�"z�D�*�>mܧM\�S��%6�-�0E~����llJ���N� 5 0 obj This exercise in brainstorming possible strategies involves the following steps: Part of engaging in this process of brainstorming from a centered place of mindfulness involves giving yourself permission to take your time, slow down your mind, and allow creative and productive strategies to emerge naturally into conscious awareness. )h� 7�w�����K@��)h����%: Some of my academic interests include: Dialectical Behavior Therapy, mindfulness, stress reduction, work/life balance, mood disorders, identity development, supervision & training, and self-care. Maintain the creative mindful attitude that you took while generating possible solutions, as you allow your heart and mind to fully open to the process of recognizing strategies that will move you closer toward your goals. Now that you have selected the best strategy as a result of your deliberate, focused, and mindful process of problem solving, the time has come to put that strategy into action. Notice what useful information is embedded within those painful disavowed experiences. Before you begin the following five steps of problem solving from your base of mindfulness, allow yourself a few moments to slow down and take a some slow deep breaths. (�R�(���0�QE'PQG� QE)h��Q@Q@�S�R�@Q@ KE. “One thing is sure. Problems cannot be solved and decisions cannot be made effectively before you have clearly and accurately identified the problem. %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz��������������������������������������������������������������������������� Remember that even when taking a mindful approach, problems aren’t always solved in the first, second, or even third attempts. The Next Issue of the Free Mindfulness Museletter is Coming Soon! Allow wise mind to guide you, bringing together reason with emotion, as you begin to become open, reflective, and alert to the problem. Featured image: For What It’s Worth by Adam Swank / CC BY-SA 2.0. – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –. 3 0 obj In order to evaluate the consequences of each strategy, reflect on how each may positively and negative impact yourself, others, and your short-term/long-term goals.