Instructions

This record is primarily for your benefit so you can keep track of when you have practised. Record when you have done practice at the end of each day. It can be helpful to note the time. Initially, learning relaxation/mindfulness requires a short burst of intense learning, so aim for at least three practices of any length. Regularity and frequency of practice are more important than the length of each one. If you start with one and your record shows you are gradually managing to add one more, you are on the right track. The more you do it, the better you will be at it. Build it into your daily routine and activities, for example in class, as a passenger in the bus or car or on the way to school. In particular, practise it when you notice a familiar trigger for an unpleasant sensation, thought or feeling – including when, because of pain, you want to avoid an activity that you are fit enough to do.

• Fill in the days of the week.
• Place a tick (or the time of day) for each relaxation/mindfulness session.
• Record events that triggered unpleasant sensations (e.g. pain), thoughts or feelings where you used the technique in the challenges column.
• Full regular practice is best.
• Remember, relaxation takes practice, the more regularly you do it, the easier it becomes.