Prompts:

1. What happened during your practice? (A basic account of the experience, ie. “I struggled to get comfortable but then settled in. I felt a pain in my shoulder but I managed to forget it as I listened to Dan’s voice. I was distracted about 50% of the time thinking about a work task that I didn’t manage to complete. I continued practising for 5 minutes after the video ended.)
2. What did you investigate? (A list of things you looked into more deeply, ie. “I felt anxiety in my chest which changed when I breathed deeply. I noticed a recurring thought about an experience in my past which showed up maybe 20 times throughout the practice.)
3. What did you learn? (ie. I learned that letting go isn’t as simple as it sounds—as soon as I let go of one thing, another popped up!)
4. What did you dislike? (ie. I felt impatient, like I was waiting for a result—even though I know this isn’t the point of mindfulness.)
5. What did you like? (ie. I liked giving myself some proper distraction-free time. And I liked seeing some of the things Dan talks about in my direct experience.)

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