This week we will practice putting the mind "on-task" by moving into Mindfulness. In this level of mindfulness we practice present moment non-judgemental awareness by labeling the experience around us.
One of the meditations you will be asked to use a candle flame or an object to focus on.
Throughout your day pick something to focus on intensely for a few breaths, allowing all thoughts to drop out of your mind and labeling whatever it is you are seeing, hearing, feeling, tasting, smelling.
Do this especially when you are off in negative ruminating, triggered, or angry.