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Still, when I'm getting ready to file something, or to put it on the pile on my desk, and I hear myself saying, "Oh, I'll need to get to this later," I stop and ask myself, "Could I possibly take care of this now?" Adjust this to your audience. For example, at work you might talk less about personal feelings and more about how the situation affects your productivity. However, finding the positive in adversity doesn't mean you should put up with a bad, risky or harmful situation just because you can find some positive aspects to it. If you're in a relationship or a friendship where you are becoming more and more unhappy and miserable, if you're being bullied or even abused by a colleague, family member or neighbour, you mustn't use positive thinking as an excuse to stay in a bad situation. You may, for example, be staying in an abusive relationship because you reason that despite the awfulness of it, it's the right thing to do for the children; they will be better off coming from an intact family than from a divorced one and at least you have two incomes coming in. Or, maybe you've convinced yourself that the positive aspect is that your partner isn't bad all the time - most of the time he or she is good fun and you get on well. Sometimes it helps to state the positive emotions you wish you were having, rather than the negative ones you are having (e.g., "I would like to feel closer to you" instead of "I feel lonely"). I do have a filing system for things I need to keep. But I try to ask myself, "Do I really need to keep this? Will I really need it or use it later?" The less I have in the files the more effective they will be. The manila folders that I use fairly often are in stands on my desk top, where I can see them. I think they would work even better if I got colored ones. For some reason, colors are particularly helpful in ADD; I guess color catches or holds our attention? I use a big black marker to label my manila folders, and sometimes a red marker. They need to be where I can see them and I need to be able to find the right one easily. Otherwise, it starts to feel like too much trouble and I'll be tempted to just put something on the pile. Things get lost in piles, and eventually I will have to do something else with the paper, and touch it again, unlike the highly successful people. Filing works better. There is also a need to address how we can assess mindfulness-based teaching skills because, to date, professional training programs rely predominately on attendance and mentorship. Assessing competency is complex.

As a part of attending to this, "The Mindfulness-Based Interventions: Teaching Assessment Criteria (MBI:TAC)," developed by Crane et al. (2012a, 2012b, 2013, 2016) is one measuring instrument. The "MBI: TAC" divides teaching skills into six domains. They are coverage, pacing, and organization of session curriculum; relational skills; embodiment of mindfulness; guiding mindfulness practices; conveying course themes through interactive inquiry and didactic teaching; and holding the group learning environment. In addition to the six domains, the "MBI: TAC" draws on the Dreyfus Scale of Competence (Dreyfus & Dreyfus, 1986). The six stages range from incompetent to advanced, and each are assigned a numeric ranking of proficiency. Allow plenty of warm-up and cool-down time to protect the ankles, knees, and hips. Do strength training three days per week. To avoid plateaus, change the exercise mix often. Add new exercises and subtract old ones. Frequently change the exercise order, as well. Focus on lifting routines that build endurance rather than size. Lift weights light enough that you can complete at least 15 repetitions per set and take relatively short rest breaks between sets. Include both compound and isolation movements in weight training. Avoid training too heavy, too often. Stretch for five to fifteen minutes after your weight lifting workout. This is not positive thinking. It's delusional thinking. Positive thinking does not mean ignoring real difficulties. If someone is persistently badgering, dominating or intimidating you, someone is continually coercing and threatening you, criticizing or humiliating you, tyrannizing you or making abusive remarks and insulting you, you must do something.

This person will not go away! Shift your perspective; use positive thinking to think about the good things that can happen if you do what you know to be the right thing; and that is to get out of the relationship. See leaving a bully or abusive person as a goal. An urgent goal. There's a lot of good information about ADD on the internet, most of it free; I just have never found the time to read much of it. But I have read many of the ADD books and I read the medical articles. I used to keep all kinds of articles from medical and psychiatric journals in a filing system. "You never know when you might need it." But when I would try to use the files, often there was too much in them which made them hard to use. These days, if a question comes up, it's usually easier to go to the internet and find the latest on the topic. I have made a rule: I will only cut out an article and file it if I have read it and I only choose the most valuable and informative ones. So my filing system is again useful to me, even though I usually go to the internet first. Make a fair, doable request that will take care of your needs. A fair request lets the other person know how they can help. The professionalization of any field will result in the development of guidelines and the setting of standards. Relevant to MBPs, there are good practice guidelines that have been published at the Mindfulness-Based Professional Training Institute, UCSD (http://mbpti.org/; 2015) and in other training centers, such as at Centre for Mindfulness Studies (2018); Center for Mindfulness in Medicine, Healthcare and Society; UMass Medical School (Kabat-Zinn et al., n.d.); and in the UK via the UK Network for Mindfulness-Based Teacher Training Organizations (2015). Additionally, the International Integrity Network, a group of senior mindfulness-based teachers around the world are, at the time of press, engaged in proposing standards for training future Yoga and MBSR teachers as well as developing an ethical code. The International Mindfulness Teachers Association (IMTA) is another attempt at looking at how to maintain teaching standards. If possible, focus on what you want (rather than what you don't want). For example, instead of saying "Don't leave your shoes all over the hall," you could say "I would like you to put your shoes in the closet." Focus on requesting a change in behaviour, not a change in values or attitudes. People have a right to their feelings.

Example: "Next time, please rinse your dishes then put them on the counter if you are not ready to wash them. Even better, you could load the dishes right into the dishwasher." Staying silent and telling no one will only isolate you while at the same time empowering the bully or abuser so you must get help and support. Don't be afraid to do this. There are people who can give you support and advice, especially if they've been in a similar situation. There are organizations that specialize in supporting anyone who is being bullied or abused. As well as getting help, support and advice, you need to leave as soon as possible; leave the job, the relationship. Walking away is the best thing to do, for in doing so, you put yourself in a positive position: one of being in control. You take away the opportunity for the bully or abuser to continue their behaviour. Daffy used to have trouble keeping up with the bills, but now he has most of them on an automatic pay system. That works much better. I have an even better system - I used to do the bills, and I did OK, but now my wife does them. I try to delegate what I'm not good at, if I can find someone willing to be delegated to. You may have noticed that all the sentences in the 3 F script began with "I." Using "I" statements helps you to take responsibility for your emotions. It is also hard for others to argue with, because you are the one who knows the most about your own feelings. Blaming others for how you feel (e.g., "You made me so angry!") just makes them feel defensive or guilty--this does not tend to bring out their best communication. "I" statements also make requests more personal. Example in the workplace "I hear that you are asking me to join the workplace health and safety committee. I feel concerned that the time commitment could impact on my work, because I am already on three other committees. would like you to tell me more about the time commitment that would be involved, and to let me know what other tasks I can let go if necessary to make this work." "I see that there is milk on the kitchen floor. I feel unhappy about cleaning up messes that other family members have made.

would like for you to please wipe up the spill." Developing uniform standards inevitably raises issues related to territoriality (national and international), cultural differences, and differing regulatory requirements. We need to be inclusive of all stakeholders. The worldwide interest in governance of MBPs and the training of those who would deliver them is in the purview of many rather than few. It would be tempting to be categorical and possessive of what it means to be a mindfulness-based teacher, attached to a specific way of how to operationalize and regulate this, before we have the evidence to support such policies. This will require sensitivity, deliberation, and patience to ensure that the leaders in the field are given the opportunity to come together in the spirit of mindfulness and to work through the challenges and cultural variations that will be inevitable as attempts are made to develop best practices. Have you thought about what exercises you can do if you have limited body movement or physical challenges? Many of us have some limitations because of age, accidents, or diseases. That should not stop you from exercising. You just need to know your body very well, understand your physical limitations, and work with your healthcare professionals to design the right plan for you. I like to think of it as using your different abilities to the best of your ability. One of my friends and inspiration is Jose Flores. At forty-one, he is a husband, father of two sons, and the author of Don't Let Your Struggle Become Your Standard! As a toddler, he was diagnosed with spinal muscular atrophy (SMA), a neuromuscular disease that weakens the muscles. Today he is in a wheelchair. Growing up wasn't easy for Jose. He suffered from many insecurities and feelings of insignificance, not knowing where he would end up in life. One day he made a choice to start living life to the fullest and not caring about what other people thought about him. Through his perseverance and faith in God, he has been able to overcome many obstacles. Of course, you might have to walk away from a good job, financial stability, a nice home etc. but focus on the positive; that you've left the bully or abuser behind.