This practice involves taking the time to read, reflect, and fill out each item on the worksheet, step by step. It’s separated into two halves, with time for a mindful pause in the middle.
Trigger. Write down something that triggered you and made you reactive recently.
Sensation. Describe a feeling in your body that accompanied the trigger.
Emotion. Describe the emotions that came up when you became aware of the trigger.
Automatic Association. Describe a memory, image, or association from your past that reminds you of the present, upsetting dynamic.
Emotional Conclusion. Describe a preconceived belief about yourself or the world that grew out of past experience.
Urge to Act. Describe an urge to act in order to fix or hide the discomfort you are experiencing.
Mindful Pause. Take a time-out to regroup and find your balance again. For a little while, do a small practice or activity that allows you to feel more relaxed, clear, and at ease.
Compassionate Awareness. Notice how you feel right now, and if possible, direct empathy and understanding toward yourself.
Sensations and Emotions of Compassion. Describe how you feel right now in your body, heart, and mind after tending to yourself with compassion.
Compassionate Evaluation. Look at your experience again, now with more perspective, clarity, and balance. What do you notice?
Compassionate Choice. Describe how you see yourself going forward with the upsetting situation you experienced, now with more perspective and compassion.
Resulting Sensations and Emotions. Describe the sensations in your body now, after having completed this practice.
— Radhule Weininger in Heart Medicine