as brushing your teeth, getting dressed, making coffee or tea, working on a task). Make a deliberate effort to bring moment-to-  moment awareness to that activity.
4. “just this one moment” Wise m ind. When you begin to feel overwhelmed or frazzled, say, 
“Just this one moment, just this one task,” to remind yourself that your only requirement at 
the moment is to do one thing in the moment—wash one dish, take one step, move one set 
of muscles. In this moment, let the next moment go until you get there.
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Note.  Exercises 3 and 4 are from Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2013). Mindfulness-based cognitive therapy for depression: 
A new approach to preventing relapse (2nd ed.). New York: Guilford Press. Copyright 2013 by The Guilford Press. Adapted by permission. All 
other exercises are adapted from Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, 
and illness. New York: Delacorte Press. Copyright 1990 by Jon Kabat-Zinn. Adapted by permission of Random House.