Facilitator says,

“For this session’s takeaway activities, we would like you to work on 3 things:

• The first one is continuing to keep your mindfulness practice journal like what we have been doing for the last two sessions. (Take-Away Activity 3.9.1)
• The second one is to continue to keep a log or journal to reflect on how you have been able to apply some of the CHAMP skills in dealing with your stresses or challenges. (Take-Away Activity 3.9.2)
• The third one is the exciting work of following up on our work today from the Bull’s eyes and Bus Driver activities to start planning your committed action. (Take-Away Activity 3.9.3)
• Let me explain a bit more about the Personal Committed Action exercise.
• We want you to refer to the handout that says “Values, Goals and Life Areas” (Handout 3.7.2) and choose one or more of the Life Areas to work on below. Only choose Life Areas where suffering, challenges or pain have held you back from achieving your goals. For each Life Area identify Values, Goals and Short-term committed action using the example below.
• Be sure to write about what you value, not what you think are the expectation of your friends, family, or society.
• Think of one committed action that you would do on a personal level, one that you would do inter-personally (that is, with family, friends etc.); and finally, one that you are committed to work on for your community (whichever type of community you define).
• Please be as specific as possible in setting your goals and action so that you will have a clear plan to guide and evaluate your progress. SMART Goals are: Specific, Measurable, Achievable, Realistic and has Clear Timelines.
• Let us look at the worksheet and try to work through one or two examples now.”

Facilitator to invite 1-2 participants to volunteer their examples and assist them in concretizing their goal and specific committed action as a demonstration to the group.

Take-Away Activity 3.9.1 – Mindfulness Practice Worksheet

Mindfulness can be practiced anywhere and anytime.

• It simply means doing ordinary things mindfully – it can be brushing teeth, taking a shower, eating breakfast, taking a walk, or talking to a friend, etc.
• Doing it mindfully means you give 100% of your attention to doing this task.
• Sitting mindfulness practice can help us to get grounded and develop mindful concentration. You may access a guided mindfulness exercise (Loving-Kindness) developed by CAAT at https://youtu.be/xGn_8TsZvn4
• When you first begin to practice mindfulness, reflecting on the experience may bring joy and insight.

We invite you to take a few opportunities to practice mindfulness on your own over the coming days. You can use this worksheet to make notes about your activities. Please bring this sheet with you to the next session for group sharing.

Take-Away Activity 3.9.2 – CHAMP Processes Reflection Worksheet

Now that you have engaged in the CHAMPs-In-Action training, do you notice how you observe and understand the world differently? Do you find yourself responding to challenges, or experiences that contribute to stress and suffering differently? In the following table, please record how you have applied CHAMP learning to respond to challenges.

Worksheet 3.9.3 – Values, Goals and Committed Action Worksheet

Choose one or more Life Areas from the “Values, Goals and Life Areas” (Handout 3.7.2) to work on below. Only choose Life Areas where pain has held you back from achieving your goals. For each Life Area identify Values, Goals and Short-term committed action using the example below. Be sure to write about what you value, not what you think your friends’, family’s, or society’s expectations are.

Example: