Triangle of Awareness

Examples of Thoughts

o “I can’t enjoy myself without o “I mustn’t waste a minute.” thinking about what needs to be o “I wish I were somewhere else.” done.” o “Why don’t they just do it.” o “I must never fail.” o “Why am I not enjoying this o “Why can’t I relax?” anymore?” o “I must never let people down.” o “What’s the matter with me?” o “It’s up to me.” o “I can’t give up.” o “I must be strong.” o “Something has to change.” o “Everyone relies on me.” o “There must be something wrong o “I’m the only one who can do this.” with me.” o “I can’t stand this anymore.” o “Why can’t I switch off?”

Examples of Physical Sensations Achy Heavy Pounding Strong Airy Jittery Prickly Sweaty Cold nauseous Light Pulling Throbbing Contracted Light dull Queasy Tingly Dense Loose Shaky Vibrating Dry Numb Soft Warm Heavy Painful Steady Weak

Examples of Emotions Love Embarrassment Panic Pity Fondness Shyness Overwhelmed Homesick Amusement Boredom Shame Sorrow Anger Compassion Invalidation Anxiety Exasperation Joy Surprise Worry Grouchiness Happiness Amusement Regret Grief Envy Arousal Curiosity Hurt Jealousy Delight Apathy Disappointment Annoyance Satisfaction Bravery Fear Despair Agitation Nervousness Anguish Grumpiness Humiliation Loneliness Sadness

Thoughts

Source: Mindfulness-Based Cognitive Therapy for Depression Sensations Emotions Experience Record Form

Meditation is about awareness. In this meditation experience, write down a situation that happened during your day. What thoughts arose? How did the body react? What feelings appeared?

Situation Thoughts Sensations Emotions