Exercise 1 : How will you take time out?
Take a Time-Out (You can not pour from an empty cup)
Treat yourself as kindly as you treat other people. Do one nice thing for yourself that you’ve been putting off.
Take time to devote to yourself, even if it’s just a few hours during the week, by doing things like taking a walk or preparing your favorite meal.
if you’re feeling really brave, take a half day off from work. Go someplace beautiful, like a park, the ocean, a lake, the mountains, a museum, or even someplace like a shopping center.
Take time to do things for your own life, like shopping, doctor’s appointments, and so on.
Other ideas: _____________________________________________

Exercise 2: Connect to Your Higher Power
What are some of your beliefs about a higher power or a big picture that give you strength and comfort? ___________
Why are these beliefs important to you? ___________
How do these beliefs make you feel? ___________
How do these beliefs make you think about others? ___________
How do these beliefs make you think about life in general? ___________
How do you acknowledge your beliefs throughout your daily life? For example, do you go to church, synagogue, or temple? Do you pray? Do you talk to other people about your beliefs? Do you read books about your beliefs? Do you help other people? ___________
What can you do to remind yourself of your beliefs on a regular basis? ___________
What can you say or do to remind yourself of your beliefs the next time you’re feeling distressed? ___________

Exercise 3: Kindness and Compassion Mindfulness
Bring your focus mindfully to your breath then body scan
Now shift your attention to yourself and use a phrase like
You will be safe and protected
You will be happy
You deserve love, peace and prosperity
You will be healthy and well
I love you and you deserve love.
You have many talents …..
You can meet new opportunities without fear
You are a good person ……
You can express your anger openly & appropriately
You can handle criticism with ease
You can give to other
You can face your fears & work to overcome them
You are kind, loving and gentle to your self
You are  a good listener
You will allow your higher power / God to enter your life today
You can make wise choices
Shift your attention and focus to a family member, friend, co-worker, stranger, enemy. Wish them love, Joy, good health, peace, kindness , new opportunities