CHOSEN BOOK:
“Five Good Minutes in the Evening” (2006) by Jeffrey Brantley, MD and Wendy Millstine, NC
100 Mindful Practices to help you unwind from the day and make the most of your night
((nonfic))
TRIGGER WARNINGS:
None!
THEMES:
Mindfulness, mindful practices, self-help, self-growth, self-care, self-compassion, self-kindness, growth, change, challenge, take 5 minutes, meditations, visualizations, practicing mindfulness, mindful breathing, mindful listening, 100 practices, two page chapters, approachable, easy to read, chill book, relaxation, evening routines, self-reflection, psychology, recovery, wellness, mental health, health.
SUMMARY:
Hi there! Raquel here. Welcome to another Book Exploration Station AKA a lengthy book review on this blog. I really, really, really enjoyed and had a blast reading this book and I hope that will be conveyed with the notes and chatter I include throughout this review!! TO READ MORE ABOUT THIS AND HOW I CAME INTO READING THIS BOOK, CHECK OUT THE section “What Kept Me Reading, & The Book’s Impact on Me.”
If you’re someone like me who has had experience and understanding of mindfulness within mental health conditions recovery treatment and doesn’t need an entire recourse on the subject matter but a nice little, pocket-sized reminders of the topic, then this book is probably an incredible and desirable read for you, too!!!
This book is comprised of 100 short, easy and simple 5 minute mindfulness based practices–ranging from short meditations, visualizations, and the ease and encouragement of practicing this beautiful and enriching skill–that are as powerful and unique as lengthier mindfulness or meditation based practices. The book is easy to read, accessible and interesting enough. The bite-sized pieces make it interactive and easy, which is so great especially for ending the evening and heading into a hopefully restful and encouraging sleep for the night ahead to relax and recharge and recuperate from a long and tiring day.
This book is welcoming and kind. Understandable and unlocking of achievement. As you’ll see throughout this review, it’s interesting and intriguing; it’s plenty and so, so GOOD. It’s light, it’s comfort, it’s intention setting and just so beautiful and the best little nugget of a book on something so important and makes a tired thing or a difficult thing just EASY and enjoyable and peaceful and refreshing. That’s this book. I hope that if this is interesting to you, or something you, yourself, feel like you need to work on and are willing to work with, that you’ll find it as helpful, amazing and inspiring and feel good as I did. Good luck! And go out there and be a mindful trooper with the breath of fresh air and lightness that this book can shine into even the darkest of shadows!!! 💜🩶🖤🤍
BOOK LENGTH:
241 pages
MY RECOMMENDATION SCORE:
5/5
OUTSTANDING QUOTES, PRACTICES AND PROMPTS:
I enjoyed and liked this definition of mindfulness very much to begin with:
“The present moment becomes a place you can inhabit more fully when you practice mindfulness–paying attention on purpose, as if it really mattered, to experiences happening both inside and outside your skin. The way you pay attention is important. Being mindful means paying attention in a welcoming, nonjudging way that seeks to understand and receive experience, not to change it” — (Brantley and Millstine, 2006, p. 9)
“Your mind will likely move away from your breath countless times. Each time, just notice where it went and practice kindness and patience with yourself as you return your attention to the breath sensations happening in the moment” — (Brantley and Millstine, 2006, p. 21)
>> This book is FULL of wonderful nuggets and gems of self kindness and self compassion, practicing grace and forgiveness for one’s self. I really, really enjoyed this book a lot and it was so pleasant and I can’t wait to read the other books in this series!! (I never read the morning one which I believe was the first and I just found the body one in the library the other day so I’m really looking forward to that one, too!!!). I really thought this point was important and relevant. 🩵🩵🩶🩶🤍🤍
“Let go of any thoughts about the sounds in mindful listening; instead focus on the direct experience of sound itself” — (Brantley & Millstine, 2006, p. 26) >> Whooooops! I definitely had a different idea of what mindful listening was so I’m glad this introduction covered and defined it clearly! I would have thought it was the awareness of the sounds, maybe even labeling them and then noticing another and so on.
“Once you’ve selected practices that seem to fit you, try nurturing a willingness to experiment, without demanding immediate results or a quick fix. You’ll probably find it easier to be wholehearted while doing your practice if you let go of trying to change anything or make anything happen. This is what we mean when we say ‘without attachment to outcome.’ Just do the practice without vigilantly watching and judging what is happening” — (Brantley and Millstine, 2006, p. 29)
>> Nice and a great summation for me to get back into working on this incoming BIG BES and later a VBR (video book review).
On “Clarity of Vision”:
“Rest your fingertips along the lower edges of your eyebrows. Using a circular motion, massage the area with gentle pressure, always circling outward. Move slowly around the outer perimeter of your eyes, along the edge of the bone that encircles your eyes. Remain at each spot for ten seconds, always circling outward” — (Brantley and Millstine, 2006, p. 39)
>> I felt this was a good one and relevant, something that I can practice and introduce into my life and end of the work day and the day’s general responsibilities, especially if the day was particularly stressful!!! 😗😘
On “Minimize the workload”:
“Just as you let work overtake you, allow yourself to completely and wholeheartedly immerse yourself into your after-work relaxation time. Instead of waiting for the weekend to enjoy life, schedule fun or pleasurable things to do when your workday comes to a close; such as a massage, a pedicure, or dinner and a movie” — (Brantley and Millstine, 2006, p. 49)
My commentary: These are all good and restful ideas! I could even work with brainstorming and filming my typical out of work/after work routine and what I do that helps, remaining accountable especially for the next day and being around more books and intentional Internet time (an ongoing work in progress, of course).
On “Plan tomorrow today–then leave it”:
“Looking around your workspace, ask yourself ‘What are the most important things for me to do here tomorrow?’ Write as many as 5 things that come to mind. Breathe mindfully for a few breaths. Ask ‘What should be the first thing?’ Circle it. Leave your list in a place where you can find it easily. Leave all your work and worries there, too” — (Brantley and Millstine, 2006, p. 59)
My commentary: I read this book at a time where I began to transition into a 5 day work week so many of my flags and reflections mirror that change. I felt this was of a worthy mention for something I can continue to practice and place into my 5 day work week. If you can relate, awesome, you’re welcome! We’re on the same pond hahaha 😃
On “Awards Presentation”:
“Recall a success or something positive you said or did during your day at work today. See how the good outcome depended on you and your unique gifts. Picture giving yourself a beautiful award to acknowledge this good work. Your award includes a sincere thank you or a warm congratulations. Allow yourself to open, then step forward to receive your award graciously” — (Brantley and Millstine, 2006, p. 65)
My commentary: I actually just so, so, so totally enjoyed this and thought it was so cute and I adore it!! 🩵🩵💚💚
On “Inward focus”: “This meditation requires you to concentrate on a single imaginary object, such as a blade of grass or a candle flame. Once you have a clear picture of this object in your mind’s eye, your thoughts and feelings will ebb and flow naturally, as they always do, but you’ll continue to refocus on the object in your mind’s eye. By doing so, you are repositioning your attention to the present moment, and this will help free you from distraction by worries, anxieties, and outside pressures… It’s important to be in the here and now and to give yourself permission to focus inward. Recognize that those outside concerns are not permanent, they don’t define you and they can’t control your life unless you let them” — (Brantley and Millstine, 2006, p. 82-83)
>> I felt that this is just such a SOLID meditation, relatable and highly valuable. Does it ring true for you, too? Or is there another one from this review that does it more for you? Let me know in the comments section!! 🙂🙂💚💜💙
On “Where happiness lives”:
“Foreground: what dominates your attention. Background: everything else…. Breathe or listen mindfully. Name any worries or problems in the foreground of your awareness. Let them be. Deliberately shift your attention from those worries to your background, to your surrounding environment. See, hear and sense all that is around you. Acknowledge and appreciate the sources of beauty and happiness around you: loved ones, pets, plants, beautiful objects, all of it. Open to any feelings of joy and gratitude that begin to arise in you” — (Brantley and Millstine, 2006, p. 98 – 99)
>>> I really thought this was nice and effective!! At the time of handwriting this bit I was feeling pretty physically sick though, bleh. And this is the day after I’m typing this review in which I felt sick enough to call out of work so yeah, it’s been a day.
On “The clutter patrol”:
“Before you start your evening routine, take 5 minutes to straighten up and organize. You can’t clean the whole house in 5 minutes but a couple of minor adjustments will help restore your sense of ease and tranquility. Empty the dishwasher, clear off kitchen counters and dinner table, putting away any stray items or leftovers, toss any dirty clothes into the hamper, collect all scattered miscellaneous paper, coupons or mail and stack them neatly into one pile” — (Brantley and Millstine, 2006, p. 122-123)
>> This is definitely worth my time and efforts to try and get in the habit of one day/one pile at a time. I have some further dedicated books on the subject matter of decluttering that I could also prioritize reading next. 😊
On “Mindful dishwashing”:
“As you’re washing the dishes (or doing other chores), pause occasionally and take a few mindful breaths. Be attentive to the variety of experiences unfolding in the process of dishwashing. Notice all the sensations you feel: dampness, heat, coolness or heaviness. Open your awareness to sounds and smells as they arise. Be mindful of your thoughts and feelings. When your attention wanders, or your mind starts speaking, be kind. Gently notice this has happened and return your attention to the total experience” — (Brantley and Millstine, 2006, p. 125)
> I really liked this prompt. It’s definitely something I need to have to practice more. Adulting is certainly calling to me. At time of handwriting, I’d like to do an adulting challenge for tomorrow (written on 2/20) with laundry (I completely forgot about this goal until I was reading my next book that mentioned cleaning and then I was all “Well, shit.” Oops). Here’s hoping I can and remember (I didn’t.) And that I set up and I achieve it! (Maybe later? If I’m still feeling okay.)
On this page flag I also noticed a marked change in myself while reading this book. I want to try out more of these exercises and they did bring peace and comfort into my life as I read this book along the way. Yay! Alsoooo, more group ideas!
On “Break the routine”:
“The urge to collapse in front of the TV after dinner can become second nature and part of your evening routine. But, it may not be rewarding. Instead, make a list of more rewarding options for how to spend your evening. Think of activities that may bring more long term fulfillment and lasting enjoyment. Such as: going for a walk, doing something creative, taking a hot bath, meditating, reading a book, donating to a charity, start a new project, give yourself permission to just do nothing” — (Brantley and Millstine, 2006, p. 130 – 131)
>> For me, I’d replace TV with mindlessly scrolling online or on Youtube Rabbit Holes–which catch me frequently. Reading books ultimately really helps and when reading this book it was really rewarding. The BES/review portion is more work and more exhausting but I have hope and belief it’ll get better and easier and feel really good to get done, edited, uploaded, filmed, edited and released. I’m in it for the long haul, truly!!!! I think I was a lot more content with reading more often than when I’m not. So that’s a new skill to improve and expand on. I can probably find mindful ways of approaching the reviews, even, too. It’s all a work in progress!!! 🤍🤍🤍🤍🐻❄️💮
On “Evening mishaps”:
“Your only source of strength and understanding on stressful nights may lie in your ability to accept what’s happened and let go of control and the desire to control. … There is so much we cannot control. The following positive affirmations may help you restore balance, compassion and acceptance of what you cannot change:
‘The world won’t end if I wait until morning to deal with this situation.
‘I don’t have power over this situation and that is okay. I am learning to let go.
‘Today was difficult and I wish I could change my predicament. But tomorrow will be a new day to start over again. Tomorrow will bring hope and promise'” — (Brantley and Millstine, 2006, p. 134 – 135)
My commentary: Interestingly at the time of reading this, I thought it was the first one I really LOVED and resonated with me so much. Later, now, I don’t feel AS massively connected to it but it IS still a good one and worthy of honoring to my Past Self really enjoying it and having it marked as a major takeaway and breakthrough (helped/reminds me of some journaling I did in the first ever workbook I finished called TWGtOP. Upcoming review for that one to come soon.) This also has some great concepts for group potential. Potential worth of a mention in the filmed review, too.
On “Have mercy”:
“As a parent would hold their child, imagine holding yourself and your pain with kindness. Speak gently to yourself, saying something like ‘It’s okay; I am okay’ or ‘May I be safe and well.’ Repeat for as long as you like” — (Brantley and Millstine, 2006, p . 145)
> Worthy of a decent try. I actually have been feeling more that the lows I get are almost more helpful to making groups to help the patients and turn my pain into something worthwhile, creative and ingenious. Gotta take advantage of that next time. Happy, Happy Raquel makes different groups than a Pained Raquel. Which is interesting. Hmmm. May need some reflection on that and some fanfic writing around it. 😝 This quote also reminds me of inner child work, too.
On “Permission to cry”:
“Take a few moments to reflect on the myriad of emotions you’ve been suppressing throughout the day in order to maintain your job, relationships and responsibilities. Release those emotions by giving yourself permission to blubber, sob, weep, complain and wallow as much as you need to. After, practice self-care–be kind and compassionate, loving and gentle with yourself. Follow up with a hug, cup of hot coco, a call to a supportive friend or soothing bath” — (Brantley and Millstine, 2006, p. 157)
–> Nice! A hot coco sounds magical to have soon. ☕ It’s also been a long while since I last cried emotionally (minus the cry when I was puking this morning, 🙃)
On “Tune out the negative tape loop”: A decent mentioning is this exercise within this chapter, about choosing different and anchoring words for each inhale and exhale. For instance ‘calm’ inhale, ‘peace’ exhale. And working to return your focus back to the words and breathing. Nice! (p. 157)
On “What do you want to do?”: This one is a great and already helpful practice. Though it may be wise and challenging for me to also incorporate utilizations of what I need to do especially within adulting realms. Best not to neglect that area of my life and being, as I have for ages up until this point in time! (p. 165)
On “Lower your standards”: “It’s never too late to call someone back and say ‘Something unexpected came up and I can’t make it. Thanks for thinking of me.’ Or you might say ‘Thanks for the invitation, but it conflicts with other plans.’ This is true: those ‘other’ plans are for taking care of you” — (Brantley and Millstine, 2006, p. 183)
–> Truer words have never been spoken. Love this! Learn to say no! It’s a superpower! All sound advice. Also, I wrote +1 Hilson reference but I have no recollection of what I meant other than maybe Wilson’s need to be needed or putting everyone like House before himself and referencing that in my own fics and reading it in others? 😗 Decent guess! Hahahaha
There’s a very mindful descriptor and exercise on “Relaxing mind tonic” for making tea that is worthy of mentioning in this review as well as if you ever decide to pick up this book yourself and read it! Gem inside. I won’t give you further details!!! (p. 195) 🍵🍵🫖 🤎🤎🤎
On “Star-filled nights”: What a great, relaxing, soothing chapter and exercise. Worth reading. >> “Let yourself spend a few minutes stargazing tonight, experiencing the sensations that only a sunset or moonbeams can bring to your mind, body and spirit” — (Brantley and Millstone, 2006, p. 209)
On “Good night, my friend”: I like this phrase a lot, “May you be safe and protected” — (Brantley and Millstine, 2006, p. 229)
On “Vision Quest”: “The essence of [the vision quest] is to be mindful of the journey alone, not the goal or destination. Your journey is one of the mind and spirit, no luggage needed. Visualize a wide, open path at the base of a sacred mountain. As you begin your ascent mindfully, all is quiet and still, full of light and tranquility. Each step propels you forward, sure-footed and full of conviction. Pay attention to your feet, your breathing and the world around you. Along the way, remain open to receiving messages, symbols and signs. Your quest for greater truth and direction may take the shape of a word, an animal or sacred image” — (Brantley and Millstine, 2006, p. 238 – 239)
My commentary: I really, really enjoyed this and think it’s a great, final ending point and exercise worthy of mentioning in this BES and VBR. YAY! 🩵🩵🩷🩷❤️❤️
THOUGHTS OR IDEAS I HAD WHILE READING:
- I find that sometimes if I’m already anxious or agitated that focusing on my breath further distresses me, so often I’ll focus on my heartbeat or rub my hands’ veins and such and that helps to calm me and center me a lot more than my breath. Sometimes it’s okay, though, too. This then makes my mind wander to Hilson and Frost Iron stuff for fanfic writing which is comforting and nice. 🙂
- p. 23: on breathing and differences with shallow breathing of the chest over diaphragmatic breathing >> reminds me of some House MD fics I’ve been reading or writing, which I like and appreciate 😀
- p. 55’s prompt touches on being friendly even to coworkers you don’t like or get along with and for me, I don’t really have this problem but it could be applicable in my future. Essentially, you first picture someone you like and offer friendliness and good natured things to them and then you do the same to the coworker you have a strained relationship with. “You aren’t excusing this person’s bad behavior, you’re just practicing friendliness” — (Brantley and Millstine, 2006).
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p. 63 There is the assumption in this book that weekends are work free but I do like the idea of returning library books as a priority to plan for at the beginning of each week! It’s relevant and having library time after work is just SO precious to me! 🩷🩷 Around the time of reading this book, I had to return IDDtTT as it had been up to a year of taking it out, reading part way and abandoning so I did an INCOMPLETE BES and moved forwards with other books. 😇 Like taking out this one! Having book reading time is also really important to me even if faulty so far in seeing it through completely each week. I’m still doing my best, though! Every moment is a learning experience. I like how I feel more when I’m keeping up with reading and book reviewing (maybe that latter is questionable but still) rather than just mindlessly consuming online content all the time. 🩵🩵💛💛 I can actually challenge myself with some mindful practices during this than if I’m constantly shoveling in online content on Youtube into my eyes and ears throughout the days! I’m learning that I can actually get more done and feel better about it if I’m more disconnected from online shenanigans (but at the same time I haven’t learned yet how to limit this need or desire for more online connection later in the evening like when I’m supposed to be falling asleep but I scroll through Youtube for an hour and wake myself up more and all of that. Bleh. Work in progress still, though, eh?)
- On “Be a tourist–on the way home” — I often do this exercise in the winter and fall months and have especially done so this past season. Especially when admiring people’s Halloween or Christmas decorations. 😁 Also, spring, too, when it comes to the blossomed trees! 🌸
- p. 84-85 I actually really adore this exercise under “Wide-open space.” Enjoy your spaciousness!!
- On “Relax, you’re home”‘s practice, I really loved this and found it to be helpful.
- p. 105 I’m actually grateful and happy that it snowed at the time of my reading and writing this page flag in the book itself, rather than being glad it didn’t rain that day, as in the example. 😊
- I’ve actually done versions of “Your worry basket” in the group at work I have called ‘Unpacking: Interactivity.’ So, it’s nice and cool to see it in use and reference within this book, too!
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p. 147 The chapter on “Shoulders of loving-kindness” reminds me of how I’ve more often told in groups to patients that when they are tearful and upset, we hold space for them where we are united in togetherness and they are not alone in facing their emotions or experiences; which is similar to this prompt within this book. Something I’ve said before: We’re on different boats on the same pond. 🩵🩵💙💙
- p. 153 I really gotta do more coworkers appreciation cards again. 😗💜
- p. 171 I really gotta work on some fanfic writing again. Some prompts in this book reminded me of them and 2 weeks ago I had major writing vibes but didn’t get to see it through. ☹️ I’ve been writing plenty at work, new groups and documenting, but not a lot of fics lately. I do have to reread a lot of them and I just haven’t made time for that lately. I mean, I guess I’ve written reviews more too, so there’s that. Le sigh. Writing fic stuff would be something I want to make time for and schedule in soon. I did have some dreams about fic characters that almost always leads to me writing again, but that was about 2 weeks ago when I had the Vibes, and didn’t get to fulfill them. Maybe I can take some of a look into that tomorrow when I’m at work since it’s planned to be a lighter and easier day. We’ll see!! (At the time of writing this: 2/21/24; at the time of typing and editing this BES: I didn’t go to work today, I made a smidge of time to reread a fanfic and maybe tomorrow will be better for all things involved.)
- p. 175 Awww. Mokes is kind. In this flag, Mokes had poked her nose into my bedroom door haha
- Is it possible to be so mindful and in the moment that you’re actually so unaware that that’s what you are? 😗
- p. 197 Avengers: Endgame reminder if you squint. But overall this prompt is nice and freeing. 🖤🖤🖤
- p. 231 The guided prompt of being a kite on “Empty your mind” is pretty soothing and nice to me!
FILMED VIDEO REVIEW can be found on RaqoverytoWellness starting from this date forwards (with a link): https://youtu.be/q0LAlwTu8no?si=rEPWKzF973aYAVb6
CREATIVE COVE/GROUP POTENTIAL:
- “You may also want to explore sharing a practice with your partner, a child, a group of friends or colleagues. In this case, everyone does the practice at the same time while one person reads it or while listening to a recorded version of the instructions. It can be very rewarding to spend some time afterward sharing and discussing each person’s experience” — (Brantley and Millstine, 2006, p. 13) >> I noticed that this book doesn’t have any direct line of copyright infringement that most books have, meaning that you’d have to write the publisher if you want to include long quotes in a review of any kind, so in the future when I do my video review of this book, I may include a couple of the practices, my most favorite ones, and record them and maybe summarize a couple others. So, stay tuned for that inclusion!! I will quote a few here as well, in this review, of course! Enjoy!!
- On “Not only the expert”:
“Quietly, in your heart and mind, ask a question such as ‘Who am I besides the information I manage and the skills I possess?’ or ‘What am I besides the work I do?’ Listen for all the responses. Repeat the question if necessary” — (Brantley and Millstine, 2006, p. 47) >> I like this a whole lot. It has plenty of potential, too. Identity work and such. For me: I’m an artist, reader, compassionate, creative…
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On “Humor me, please” >> I’d LOVE to create both a digital (blog) and Youtube related list of comedic things or standups or comics I really, really enjoy and that make me laugh quite a lot! This would be a great blog post officially as well as some Youtube reactions or edits! (~p. 71). A sneak peek? Think: Josh Johnson, Greg Warren, Tommy Ryman, Steve Hofstetter, The Basement Yard
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On “Mind Walk”: “In this mind walk, you’ll travel inward, through your own mind, and slow down so you can really take a look at and acknowledge what you’re thinking and feeling. Along your leisurely mental stroll, take notice of he details of what’s bothering you, where you’re at emotionally and what brought you there: ‘Did your day leave you drained, scattered or disoriented? What creative activities can you arrange to help alleviate this weighty outlook?’ When you slow down your pace, even for a few minutes, in order to take note of the ebb and flow of your feelings, you unlock the doorway to emotional healing and extraordinary insight, which all too often get pushed aside because of a hurried schedule” — (Brantley and Millstine, 2006, p. 76-77) >> This is ALL a great example of a self check-in which is a group I really want to work on and finish/complete so that I can present it at work as a new group. It is a WIP at the moment, but finishing it would be liberating. 🪽🪽🪽
- On “Get out of the rut” (p. 80 – 81); Some ideas I have for trying once a week things I haven’t done before or it’s been a long time since I have include (my own list): video games, bathing, reading books, art specifics, video editing, journey to a new or different library, resting, listening to new music/new podcasts, completing a new group for work or an art project (coloring, water coloring, creative writing, etc.)
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On “Waterfall of the mind”: “While seated comfortably with your eyes closed, transport your mind and body to a peaceful lagoon with a gentle waterfall. From where you sit, you can see and hear the refreshing cascade of water showering over ancient rocks worn smooth over time. You approach the waterfall and find the temperature is just to your liking. As you stand beneath the falls, you feel the inner serenity that is washing over you, refreshing and renewing you from head to toe” — (Brantley and Millstine, 2006, p. 94-95) >> I really, really, really like this!! It actually reminds me of “Forest Waterfall” by Greg Suchy that I include in my Guided Imagery group at work (and arguably I could and should write my own versions of. ….One day!!!)
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On “Never alone”: “You cannot fall out of the universe” — (Brantley and Millstine, 2006, p. 177) >> This line in particular inspires a lot of fanfic potential for me! I’m leaning towards an MCU Loki and House MD crossover–maybe one of two. I’ve always had the idea of Hilson discovering an injured Loki while camping that I never got around to writing. So maybe that or another fic from this line altogether. ‘Falling out of the universe’ would be a good title, even. 🙂 Fic potential read on 1/15/24, handwritten 2/21, typed 2/22/24
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On “Staircase to sleepy-town”: Very likely to be an already recorded guided meditation worthy of looking up and me even recording this prompt to include in the Video Book Review plus as a separate piece of my own in the future (i.e. I could narrate the prompt and add some B roll footage for instance; or find others’ video meditations on the prompt and link them in a future video.) ((p. 205))
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On “Your precious life”: “Acknowledge this day as one of many days in a month, a year and over the years of your lifetime. Recall that you have had many days–good and bad; many relationships—pleasing and painful; many experiences–pleasant and unpleasant. Allow yourself to feel deeply the fullness and richness of your life, remembering that life is made of much more than just one day or one event” — (Brantley and Millstine, 2006, p. 217) >>> Such a good reminder!! This is something I’ve done in my artwork and similar in my recovery and now again in groups where I talk (not always the content itself but I could write something of it, actually) but I say that life is comprised of trillions of moments and when this one is particularly painful, it will end at some point and it will pass and it’s only one tough moment out of trillions more to come and experience. 😗😊⭐❤️❤️❤️ Hold On, Pain Ends.
- Cardiophile feel and some general fanfic potential on p. 221’s prompt 😁 (placing your hands over your heart and practicing feeling kindness and compassion.)
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On “Mental holiday”: “Visualize your perfect vacation. Take notice of what it is about it that makes it calm and relaxing. Is it the warmth of the sun on your shoulders? The smell of freshly cut grass? Are you lying in a hammock or sitting under a tree? Are you reading a book, watching a sunset or just doing nothing?” — (Brantley and Millstine, 2006, p. 227) >> I liked this a whole lot!!! I’d definitely be in a library somewhere. Definitely has potential to flesh out more and I could make some art/videos around it, too! 💙💙💙💙
CRITICAL CORNER:
- It dawned on me early on in this book that my use of the term ‘intention’ and its use by the Authors may actually be different haha. I thought of intention as intentional, like full awareness and having particular and calculated meaning behind it but as I read the book it seemed to be used as more of a meditative usage for what to get out of the mindful practice itself. Like, they’re similar but with different… er, intentions. Different reasonings. Like the difference between I intend to use my time in X, Y, Z manner vs in this practice (like in yoga) I intend to demonstrate understanding or find peace. A slightly different way of looking at the practice itself. But, maybe I’m judging and comparing too much, too, haha. Or maybe I’m not explaining it right and it really is the same thing… Who knows! 🤣
- Some valid points in the chapter “S.O.S: message overload” on p. 110 – 111. That’s it. That’s the criticism. I actually liked the tips, I just hadn’t a clue where to put them in this review haha. And I didn’t feel the dire need to quote them. I’d say, if you’re having trouble with lots of messages incoming, check out this chapter!!
- On “Give the gift of inner space”: “Soon after you arrive home and get settled, give yourself the gift of personal space and privacy by putting emails and phone calls on hold for a time… For a specific period of time, whether an hour or two, or all evening, consciously let go of email and let your voicemail answer any phone calls. Notice your inner reactions to the gift of space and time. Acknowledge all the feelings that arise for you. You may feel relief, gratitude or empowerment or you may feel boredom, guilt or worry. You can learn from any reaction, whether positive or negative” — (Brantley and Millstine, 2006, p. 114 – 115)
- >>> I’m placing this above quote into Critical Corner because I think at the end of my workday I’ll welcome most messages as I can take my phone off of Do Not Disturb that it’s been on for 9+ hours. It’s freeing and nice (albeit yes, at times, distracting) to return to the world and my life outside of work. Also it feels like, for me, that I could try and attend to things I hadn’t been able to before, while working, if in no other way than in theory or for my cultivating on days off (making doctor’s calls on Wed’s). I guess it all depends! It’s still interesting though. I can understand limiting work related emails when I’m at home or only briefly checking on my days off.
MY EXPERIENCE: WHAT KEPT ME READING & THE BOOK’S IMPACT ON ME:
I know my blog has become rather silent over the years, but I’m really looking forward to more reviews and reading adventures this year (2024) as well as publishing those things again on my blog, as it’s been a very long time and I’d love to do more of these and improve them by making them shorter and more enhanced, overall!! (Maybe I’ll join GoodReads one day? Or try to get some sponsorships for making reviews? Who knows! The sky is the limit!)
As for this book, there’s a bit of a story behind it: I finally decided at the end of Dec. 2023 that I’d pay off the “lost book” materials I had (I still have the fiction book but now I just own it) on the ⛵library network card so that I could officially and finally let go of the ideal to read a book that I’d had out for 2 years+ but was in a standstill of not making any progress in finishing on my own, as evident by not touching it for all of 2023. I still have to finish reading it one day, but it was nice to just let go and say, “You know what? I’ll just keep this and figure that out at a later point in time. It’s time now to let this go and try again with new books I take out, to do better now than what I have over my head from the past.” Essentially.
What that means is that now I’m in good standing with the ⛵ libraries again and I could therefore NOW be able to check out some books again for the first time in a couple of years! (At least from this library network.)
I have still been reading some books I’ve had out for almost a year from the ⌚library network. I have 3 for sure and I think I dropped off a couple or so from some time still in 2023. There’s a book on Adulting, overcoming anxious procrastination and a book on letting go of productivity guilt (i.e read: my last incomplete book review post). The first two I’m STILL in progress of reading (I finished the procrastination in Jan. ’24 actually! That is my next review to work on.) The procrastination book I hit another lull in but I’m looking forward to the chapter I will have coming up next just on time management and those skills–which essentially prompted me to start looking through the ⛵library books on time management (some okay finds, but I’ve seen better in other libraries).
Once I paid off the library card, in January I came by again and saw a few books propped up on a circular desk on all things new year, new goals oriented for self improvement and growth. I found THIS book there.
I was really attracted to this book because:
- It looked accessible and easy to read. It was a smaller commitment and it works for a nonfic book (which I find is MUCH easier to read than fiction as of the last couple of years). It wasn’t the longest thing ever and the chapters were short and I was intrigued
- It’s also all about mindfulness and that’s always good and cool with me
- I thought I could use it, especially for the evening and I could get some cool ideas from it
- I’d never seen it before (or maybe I had and just didn’t realize it completely). So I was interested
- I didn’t know it then, but it was SUCH an enjoyable read. Enough so, that I want to read the rest in the series.
- I thought of reading this book as an easy to accomplish challenge. It would progress me forwards with my reading goals and writing reviews goals and I needed the win. It seemed worthy of that incentive I had behind reading it and taking it out.
One of the great things about reading it, is that it now HAS accomplished my dreams and hopes, probably even better than I could have imagined!! I genuinely only took 5 days to read this book and much of that was often one night after another and I have noticed a significant change in my evenings here and there with those habits (not perfect, but that’s okay and it IS all learning experiences!!). It worked probably even better because this week (Jan. 17th, 2024) is my 5 day work week and I’ve really, really been able to carve out some enjoyable time to read a book and have that be something I do at the end of the night after work and just relax and enjoy, which is SO nice. I read this book in a faster time than I could have imagined and it was SO nice. I really looked forward to it and the quickness of the chapters was super nice and enthralling to engage with and move forward with enjoyment and drive, earning that success each page that was turned! I also often wrapped up in a blanket in my bed with my bed heater on and just used my newer page flags as I worked and jotted little notes with black pens on the flags I put on. I also often listened to ambient Calm app background noise as I worked (or Cozy Cottage‘s Christmas and Halloween music lives!) It was just SO FUN!
I actually have a lot of books on mindfulness though many of them I have NOT read. It was just such a nice little course in mindfulness and the practices that can help engaging in that skill. It’s a beautiful and imperfect system and I just exceeded my expectations as I’m thinking I’ll be able to release this review before the end of the month (I’m not sure if I thought I meant Jan or Feb, but Feb is good still too) and I’m even more intrigued with the next few books I took out (although I’ll have to go back to the adulting and procrastination books at some point!!)
Something that helped a LOT with the creation of this BES was the idea of ‘the opposite of avoidance is approaching’ and how in some work groups I’ve spoken about how if I do avoid reading a book because it got tough, and I experience relief and release of tension through other bits of procrastination, when I still go back to the original source of stress, i.e, the unfinished book, I’ll still have the same amount of pages or work to do regardless, in fact, I’ll probably have INCREASED my stress levels MORE than what I had facing myself beforehand. Basically? Avoidance doesn’t help very much. I could be avoiding reading 50 pages but after I’m done avoiding, I STILL have 50 pages left to read. It just perpetuates further pain and stuckness than well, not. Than, well, pushing through it and getting through the book as I would have to do eventually anyways. So, that’s a really interesting lesson I’m taking away from this book. Yay!
I think this book has given me a sense of peace and reprieve that I didn’t realize I’d need as much as I did. It’s already influenced me more at work and finding those small enriching moments of little mindfulness treats. I’ve practiced it a few times when being more willing when struggling to fall asleep or eating a chocolate M&M mindfully or referencing mindfulness and the 5 senses when talking about approaching laundry chores from a group at work. I also have some absolute favorite gems that I hope I’ll be able to return to and favor and establish again in the future. This book is great for little reminders of mindfulness and having that reprieve through the rough and the hard days and that little boost of effort on the nicer and relaxing days.
I could write dozens more paragraphs on this book alone, (honestly, I’m writing this part first haha) but I’m sure the prior sections have comprised those thoughts, ideas and prompts far better than this section here ahaha. It was just SUCH a great read and such a gem of light and prosperity. I hope that this review might sparkle in your mind an interesting future read for yourself and that you take just as much away from it if you decide to read this book as I did. Thanks!! 💜💜🩷🩷
NEXT UP….
READING:
“Look out for the little guy!” by Scott Lang with Rob Kutner
“Bring your fiction to life” by Karen S. Wiesner
REVIEWING:
“The Worrier’s Guide to Overcoming Procrastination” (Workbook) by Pamela S. Wiegartz, Ph.D and Kevin L Gyoerkoe Psy.D
Thank you… Thank YOU so much for reading this review. I hope that you enjoyed it. If you have other books or ideas or prompts or blogs or videos or fanfics that you’d really, really like to see me read, review, analyze, share my thoughts on, share reactions on and the like, feel free to always leave that down below or follow me on my other social medias!!! I cannot thank you enough for reading. Here’s hoping I’ll get more into the blogosphere game again soon this year with all of these reviews and posts and fun stuff again!! See you soon. xx — Raquel
TRACKING DATES AND TIMES OF DAY I READ THIS BOOK:
1/10/2024 (mid-late evening), 1/13 (mid-late evening), 1/14 (late evening), 1/15 (late evening), 1/17 (late morning, noon).
TRACKING DATES AND TIMES OF DAY I WROTE THIS REVIEW:
Digitally: 1/17/2024 (evening, mid-evening), Handwritten notes: 2/19/2024 (late morning, early evening, evening), 2/20 (early afternoon, evening), 2/21 (early afternoon >> End handwritten notes). Digitally: 2/21/24 (evening, later evening), 2/22 (at home, sick: late morning, noon, early afternoon, afternoon, evening, later evening.)