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Suite 12A
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Client Name:_________________
MINDFULNESS
Date: ______________________

Savoring Techniques - Experience and Reflection

Context
Commit to being a part of your “daily vacation” every day for seven days. Choose a different vacation
every day. Examples include going for a scenic walk, eating out, chatting with a friend at a coffee shop,
having a hot bath, seeing a play, attending a fair, watching the sunrise while sipping on a mug of coffee
or tea, browsing an art gallery. There are unlimited possibilities; focus on personal enjoyable activities.

Before daily vacation

Your daily vacation is a time to relax. Be sure to set aside worries, fears, judgments, any emotions or
thoughts that would detract from your enjoyment. Situate yourself in a way as to avoid distractions.

During daily vacation

Be in the present and experience what is happening. Notice the sensations that come and go. Notice
how you are feeling and how your emotions ebb and flow with changing external stimuli. What positive
emotions are you feeling? Take a mental note of all of them. Outwardly express the emotions

Post daily vacation

Plan for tomorrow; what will tomorrow’s daily vacation be? Look forward to it.

Daily before bed

Take at least five minutes to rekindle the positive emotions that you savored during your daily vacation
that day.

At the weeks’ end

Recall all of the positive emotions that you felt and savored in the past seven days. Recall how you felt
this past week as compared to a normal week for you.
Are there any differences? How do you feel right now?
 Reflection Paper: Take 20 - 30 minutes to reflect on your "Daily Vacation" experience.
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