JOT Cue Sheets

Just One Thing Cue Sheet
The foundation of all [mindfulness] practice is to wish yourself well,

to let your own sorrows and needs and dreams matter to you. Rick Hanson
Ask: Being on my
Week 1:
Ask: Am I on my Remember being Remember to be Be aware of what it own side, whats
Be for
own side during with someone who strong, energetic, & feels like in your the best thing to
Yourself
difficult times? cared for you. fierce for yourself. body to be yourself. do here? Do the best thing.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Worksheet created by Wendy Sullivan, LMSW (wendy@sullybrown.com) Based on, and for use with Just One Thing: Developing a Buddha Brain One Simple Practice at a Time
(http://www.rickhanson.net/books/just-one-thing) by Rick Hanson, PhD. 2011. Oakland: New Harbinger
Today you are you, that is truer than true.
There is no one alive who is youer than you. Dr. Seuss
Be aware of what
Week 2:
Turn good facts into Enjoy the good it feels like in your Sense the good Remember and
Take in the
Look for good facts good experiences & experience (be body to enjoy the experience reflect on the
Good
& positive events. feel good about it. mindful of it). experience. sinking into you. good experience.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Compassion is not religious business, it is human business, it is not luxury,
it is essential for our own peace and mental stability, it is essential for human survival. Dalai Lama XIV
Week 3: Acknowledge Imagine that

Have difficulties, Remember being persons expression Imagine feeling Extend the same
Compassion challenges & with someone who of compassion for Be open to feeling compassion for compassion to
for Yourself suffering. cared for you. you. that compassion. someone. yourself.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breathing in, I calm body and mind. Breathing out, I smile.
Dwelling in the present moment I know this is the only moment. Thich Nhat Hanh Being Peace
Week 4: Relax your tongue & Inhale then exhale Breathe with long Do these breaths
Relax jaw, & open your lips long & slowly. inhalation & Breathe with your in stressful Do these breaths
(maybe touch lips). Repeat. exhalations. diaphragm. situations. in settled times.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Every tree, every growing thing as it grows,
says this truth: You harvest what you sow. Rumi
Week 5: Notice signs of the

See the Pick one good Be aware of the Remember that you good quality & Notice difficulties Be open to the
Good in characteristic about experience of your have that good feel it when you accepting your good other
Yourself yourself. good characteristic. quality. find it. good quality. people see in you.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Mindfulness is a way of paying attention that is:
Intentional, in the present moment, non-judgmental. Jon Kabat-Zinn
When a phone Resist pressure of

Week 6: Take a slow, deep rings, imagine a others to get Look for good
Slow Down Do several things breath a few times Ease off the gas bell reminding you things done during difficult
slower. each day. pedal. to breathe slowly. sooner. moments.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Forgiveness is the giving, and so the receiving of life. George MacDonald
Be aware of what it When forgiving: Take responsibility Acknowledge

Week 7:
feels like in your make 3 piles: moral for fault. Feel relief what you learned; Ask if anything Say I forgive
Forgive
body to be cared faults, unskillfulness for what wasn't your repair & make else can be done myself & take
Yourself
about by someone. & other. responsibility. amends. & do it. responsibility.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Sleep is vital to our health & well-being. National Sleep Foundation (www.sleepfoundation.org)
Decide how much Enjoy feeling alert Try strategies from Make a deal to worry
Week 8:
time you want to Observe reasons when you are well National Sleep tomorrow & practice
Get More
sleep & set a time to for staying up past restedtake in the Foundation to get to self-compassion
Sleep
go to bed. your time for bed. good experience. sleep. (week 3). Relax (week 4).
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
To be beautiful means to be yourself. You dont need to be accepted by others.
You need to accept yourself. Thich Nhat Hanh
Week 9: Remember a time Imagine treating your Imagine cherishing

Befriend when you treated a body like a good Be gentle with your your body throughout Treat your body well Commit to treating
Your Body friend well. friend. body. the day . for (part of) a day. your body well.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Although your brain isnt heavyabout three pounds of soft, gooshy tissue like tapioca puddingit has about 1.1 trillion cells altogether
as your brain changes, your mind changes. Rick Hanson
Week 10:
Nourish Imagine treating your Nourish your brain Treat your brain to Eat lots of dark Consider the role of
Your brain like a good with 3 to 4 ounces of less sugar & white colored fruits & multivitamins & fish Cherish your brain
Brain friend. protein at your meals. flour. vegetables. oil. by treating it well.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
You have brains in your head. You have feet in your shoes. You can steer yourself in any direction you choose. Dr. Seuss
Week 11:
Protect Imagine treating your Avoid or limit Maintain good Exercise regularly
Your brain like a good exposure to toxins hygiene to minimize (use a helmet when
Brain friend. (including alcohol). infections. bike riding). Relax (week 4). Smile often.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Nothing can cure the soul but the senses, just as nothing can cure the senses but the soul. Oscar Wilde
Week 12: Relish pleasure Notice: What Notice: What Savor the
Taking through your Notice: What Notice: What Notice: What sounds feels good on pleasures as you
Pleasure senses. smells good? tastes delicious? looks beautiful? wonderful? your skin? notice them.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
The big question is whether you are going to be able to say a hearty yes to your adventure. Joseph Campbell
Say yes to living

Week 13: Say yes to Say yes to Say yes to Say yes to what Say yes to people Feel yes in each & hear life
Say Yes! something you something something you arises in your in your life just as breath & in your whispering yes to
enjoy. neutral. dont enjoy. mind. they are. entire body. you!
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Take Rest: a field that has rested gives a bountiful crop. Mary Englebreit
Step away or get Intentionally

Week 14:
Give yourself Step out of out (physically or unplug from Pamper your Make physical
Take More
Allow yourself to permission to take automatic pilot & through your technology for a body & your & mental breaks
Breaks
take more breaks. a micro-break. shift gears. senses). period of time. being. a priority.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
May you live a long life full of gladness and health. Irish blessing
Notice things to be Sink into feelings of

Week 15: Cultivate gladness by glad about even the gladness noticing Stay with good news Share your feelings Tell others what
Be Glad looking for things to end of difficult what it feels like to & notice when you of gladness with you appreciate in
be glad about. things. be pleased. start to slip away. others. them.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Faith is taking the first step even when you don't see the whole staircase. Martin Luther King, Jr.
Cultivate Make a list of Make a list of Try to have more Consider how
Week 16: opportunities to what you have what you do have Ask: are there any faith for what you much more faith
Have Faith develop faith & faith in that is faith in within the areas of reasonably have will help you & Believe in
trust in things. within you. world. misplaced faith? faith in. others. yourself more.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Everything has its beauty, but not everyone sees it. - Confucius
Cultivate Experience Make beauty

Week 17:
Take a few opportunities to Hunt for beauty, beauty as a sense Recognize beauty with your
Find
moments to be find beauty in & let yourself be of magnificence Recognize beauty in your heart & hands, words &
Beauty
open to beauty. things or events. surprised by it. in all directions. in others. within yourself. actions.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Grateful people report higher levels of positive emotions, life satisfaction, vitality,
optimism and lower levels of depression and stress.Robert Emmons
Make a list of Accept gifts of Recognize the Recognize the Celebrate gifts
Week 18:
Think of someone Find things or gifts of the natural nurturance, benefit of goodwill of giver coming to your
Be
towards whom events to feel & physical world helpfulness & accepting what is whether a person body, brain,
Grateful
you feel grateful. grateful for. to be grateful for. love from others. given. or the Divine. being & breath.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Because of your smile, you make life more beautiful. Thich Nhat Hanh
Notice the results Find times to

Week 19: Take a moment to Create a list of Bring the list to of how the smile When you dont smile a few times
Smile be open to what what makes you mind & a smile to makes your feel feel like smiling, a day & notice
makes you smile. smile. your face. & act. make a half smile. how it feels. Enjoy smiling.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
The essence of excitement is enthusiasm whose root meaning is quite profound:
Moved by something extraordinary, even divine. Rick Hanson
Find something Intensify your Find ways to Raise your energy Find & enjoy
Week 20:
that excites you & Give yourself excitement bring excitement such as by taking Join in with the opportunities to
Get
feel enjoyment permission to get through your into something deep breaths or excitement of experience
Excited
from it. excited. whole being. that is routine. smiling. others. excitement.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Consciousness of our strength increases it. Luc De Clapiers, Marqis De Vauvenargues
Make a list of Think about the Recall times you Notice & Tell yourself that Stand still &
Week 21:
Mental strength your strengths good things you felt strong & how appreciate how you are strong & relish the
Find
draws on physical mental, physical use your strengths your point of good it feels to be you will cope & feeling of
Strength
strength. & emotional. for. view or body felt. strong. prevail. strength.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Mindfulness is a way of paying attention that is: intentional, in the present moment, non-judgmental. - Jon Kabat-Zinn
Set aside a few Allow yourself to

Week 22: minutes or more to Find opportunities to become aware of Bring an attitude of Develop an Let go of
Be Mindful be mindful every stop & be mindful mindful moments & curiosity, openness & awareness of how judgments about
day. throughout the day. experiences. non-judgment. mindful you are. being mindful.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Adopt the pace of nature: her secret is patience. Ralph Waldo Emerson
Ask: what makes Tolerate feelings Find things that Open your heart Practice patience Welcome
Week 23: you impatient & Remember triggered by delay are rewarding in with love to those in conversations opportunities to
Be Patient what helps you to usually nothing by using situations that try who cause with others by be patient as a
be patient. is urgent. mindfulness. your patience. interruptions. listening closely. gift.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
The root word of the word humble comes from Latin for ground."
With humility, you abide like the earth itself. Rick Hanson
Humility is Take a panoramic Be aware of your Notice how your Humility makes
Week 24:
grounded in self- Wish all beings view & honestly breath & how it beliefs & actions your life
Enjoy
worth; accept well, including Be honest with consider your connects you to have global simpler &
Humility
your self-worth. yourself. yourself. place or role in it. the universe. impacts. brings peace.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
The right word may be effective, but no word was ever as effective as a rightly timed pause. Mark Twain
Stop for a few Before beginning Slow down Come to complete Pause globally,
Week 25: Let yourself not seconds & tune a routine activity, Pause before interactions & stops at stop signs letting thoughts
Pause act just be from into your take a moment to replying during take time outs & seek chances to & feelings come
time to time. experience. become present. conversations. when possible. stop. & go.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
The greatest discoveries are those that shed light unto ourselves. Ralph Waldo Emerson
Week 26: Shift attention from Remember the Remember the Ask yourself: What What emotions are Use this insight
external causes to benefit of insight & feeling of being do I really want & What is in me from softer that I avoid & to alter your
Have
internal causes to be more with someone who need deep down the past & what do how can I allow reactions to
Insight reactions. non-judgmental. cares about you. inside? I get stuck on? myself them? situations.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
You can't cross the sea merely by standing and staring at the water. Rabindranath Tagore
Week 27: Consider giving Reflect on being Be diligent by Translate big Be mindful & Enjoy being
yourself over to wholehearted & remembering the purposes into small Find structures to aware of your inner lighthearted &
Use your
your highest committed towards reasons for your doable actions & help you keep world as you use strong-willed.
Will purpose (will). your purpose. efforts. steps. going. your will. Enjoy your will!
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Home is a refuge not only from the world, but a refuge from my worries, my troubles, my concerns. Maya Angelou
Make a list of a few Notice what refuges Sense the refuge Using your list, Sense the good Weave your
Week 28:
things that are are within you & Take refuge by withinfeeling experience your feelings & thoughts experiences into
Take
refuges or consider how you thinking: "I take what it is like to be refuge within you sinking in you from the light of your
Refuge sanctuaries for you. access them. refuge in [blank]." safe & supported. daily. your refuge. being.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Youll miss the best things if you keep your eyes shut. Dr. Seuss
Week 29: Observe thinking: Challenge your Speak to yourself Move from your Take bigger risk If results are Take it in when
Risk the self-expression expectations with like a wise, comfort by taking with increased difficult, notice that risk increases
Dreaded expectations of pain possible positive encouraging, & easy calculated vulnerability & you can cope with self-respect &
Experience inhibition. outcomes. caring teacher. risks. self-expression. difficult results. self-expression.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Sometimes we find that we like our thoughts so much that we dont want to let them go. Pema Chondron
Week 30: Recognize the Stay liking by Relax any sense of Release fixations on Keep the sense of Experience
Aspire difference noticing when you "gotta have it" as Experience a a certain "me" to a minimum satisfaction with
without between liking get a feeling of you learn your life calmness as you let outcomeyou as outcomes have your efforts
Attachment & wanting. wanting or craving. is ok without it. go of wanting. can't force results. lots of factors. despite results.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Faith is taking the first step even when you don't see the whole staircase. Martin Luther King, Jr.
Week 31: Keep going in your

Make sure your Know the feeling of Take the step that's mind even when you Have faith that
Keep
goals are worthy of tenacious right in front of Find a pace that you can't make headway in your efforts will
Going your perseverance. persistence. you. can sustain. the world. pay off. Keep on truckin'!
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Life is either a daring adventure, or it is nothing. Helen Keller
Cultivate a Turn the Broaden your view Consider how your Allow yourself to Be active with
Week 32: willingness to be willingness into Explore what is by considering past experiences experience new your curiosity by
Be Curious curious & open to action by looking under the surface of other aspects of the inform your present responses to looking again &
the outcome. deeper. something. something. responses. situations. again.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Where the spirit does not work with the hand, there is no art. Leonardo da Vinci
Week 33: Move your As appropriate, Feel & experience Feel your hands
Enjoy your Several moments a fingertips & notice Take in the allow your hands to the skillfulness of Watch your hands feeling your life
day, be aware of the sensation of enjoyment your touch others & your hands as they with awareness of
Hands your hands. feeling. hands provide. other objects. throughout the day. communicate them.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
The unexamined life is not worth living. Socrates
Week 34: Allow yourself Listen to a Notice something Contemplate what Look at something Notice how good
opportunities to Be skeptical about conversation familiar in a new it would be like to while considering it feels to be
Don't
"not know" or not what you believe or without anticipating way, without let go of the need to whether you really lifted of needing
Know hold the answers. are sure is true. or assuming. labeling it. be one who knows. know what it is. to know.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
God grant me the serenity to accept the things I cannot change;
courage to change the things I can; and wisdom to know the difference. Reinhold Niebuhr
Week 35: Identify the circle Identify you can do Consider where Identify how you Think about the Do what you can,
where your with an inventory your resources can can use resources actions you take with what you
Do What
concerns overlap of strengths & make a difference, for new to you inside your head for Take action for have, where you
You Can your influence. resources. regardless of size. beneficial actions. yourself. yourself & others. are.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Everything in life depends on how that life accepts its limits. James Baldwin
Week 36: Notice your Invite yourself to Notice when you Practice accepting a Remember people Try shifting
Limits of thoughts about accept (not Notice the good cannot accept a fact fact as fact, even you've accepted in hopes & efforts
Your something you approve) that it is feelings that come & accept that though you don't spite of efforts to in new directions
Influence cannot change. the way it is. with acceptance. thought. approve or like it. change them. when needed.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Cause and effect are two sides of one fact. Ralph Waldo Emerson
Week 37: Consider what Consider one area Tend to the cause Notice if you are Accept the
makes a difference Focus on one thing where you aren't that is keeping you Be truthful to tending to results or results, learn
Tend to the
to personal well- that will lift your getting results & from your desired yourself about causes out of your from them & tend
Causes being. well-being. consider causes. results. causes & results. control. back to causes.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. - Marianne Williamson
Week 38: Take a stand for Be aware of the Recognize that Accept that bad Practice feeling less
yourself against subtle effects of many alarm signals things happen Help your body feel alarmed, using Return to
Don't be
alarm & hyper- alarm in your body are not signals but sometimes that you less alarmed by breathing in & fearlessness again
Alarmed vigilance. & behavior. noises. can't control. nurturing it. letting go. & again.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
People have a hard time letting go of their suffering.
Out of a fear of the unknown, they prefer suffering that is familiar. Thich Nhat Hanh
Week 39: Notice what needs Ask yourself what Develop a plan for Experience
to be attended to gets in the way of Remember the Write down costs to Make a action & support feeling the
Put Out
that you may be your addressing the benefits of tackling you & others of commitment to then take action to benefits of taking
Fires avoiding. issue. the issue. avoiding the issue. confront the issue. address issue. action.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Dreams are extremely important. You can't do it unless you imagine it. George Lucas
Ask yourself what Imagine what it Consider realistic Take action with Continue to take
Week 40:
you long for Be open to what would feel like to ways to move the small things you action, focusing on Befriend & let
Dream Big
imaging your comes up without experience your towards achieving can do & build on things that make the your dreams live
Dreams dreams. judgment dreams. your dreams. those. most difference. in you.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
In the event of the loss of cabin pressure, the oxygen masks will drop.
Put your own mask on first before assisting others. Kristi Sullivan
Week 41: Notice what you are Offer non-reactivity Take care of
grateful for & enjoy Enjoy the spirit of Be present with because not-doing yourself by
Be
Take care of experiencing being generosity that others moment by is sometimes the Find ways to be practicing
Generous yourself every day. full. exists within you. moment. best gift. helpful. self-care.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
I want to be famous in the way a pulley is famous, or a buttonhole, not because it did anything spectacular,
but because it never forgot what it could do. Naomi Shihab Nye
Week 42: When you are Notice how you get When you are not Knowing you are Continue to take
You're all Notice often each getting self-critical, more done when okaccept it & ok acknowledges Sense this truth in this stand for the
Right day that you are remind yourself "I remembering you notice your being's "In this moment, I your body & breath truth that you are
Right Now basically ok. am ok." are ok. core is ok. am all right." it in. ok frequently.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
A work of art is the unique result of a unique temperament. Oscar Wilde
Week 43: Reflect back on Consider what Identify what needs Identify when your Appreciate your
Honor Your Assess & develop a feedback about Identify the environments or vulnerabilities temperament temperament
Temperamen clear sense of your your temperament strengths of your support your are in your doesn't fit your yours is perfect
t temperament. from others. temperament. strengths. temperament. environment. for you.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
A grownup is a child with layers on. Woody Harrelson
Week 44: Consider & Remember being a You cannot have

Love experience being Shift this caring to child, good & Make it safe for the a better childhood
Your Inner cared about by Feel caring towards yourself, especially difficult times while child within you to Explore ways to be but you can care
Child someone. someone else. you as a child. caring for yourself. be cared for. playful. for who you are.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Successfully functioning in a society with diverse values, traditions and lifestyles requires us to have a relationship to our own reactions rather than
be captive of them. Roger Kegan
Week 45: Accept that the Try not to be Observe second Notice the mental See the pain & Nurture
Don't unavoidable pains offended or take Cradle the pain in darts (suffering) & reactions that are suffering so you opportunities to
Throw of life (darts) are pains as personal awareness without how you throw triggered & learn to can let go of stop suffering
Darts unavoidable. affronts. reacting to it. them at yourself. stop them. reacting to darts. from pain.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Ring the bells that still can ring, forget your perfect offering.
There is a crack, a crack in everything, that's how the light gets in. Leonard Cohen
Week 46: Hold standards & Celebrate things View conditions

Accept that you ideals by being that transcend Let the light shine Label & embrace in the world as
Relax Anxiety
Make realistic cannot perfectly aware of standards & in by nurturing imperfections like the perfect
about efforts to improve protect yourself or righteousness & perfections like a your tolerance of a perfectly spilt unfolding of the
Imperfections things. loved ones. self-importance. flower or child. imperfections. glass of milk. universe.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Between stimulus and response there is a space. In that space is our power to choose our response.
In our response lies our growth and our freedom. Viktor E. Frankl
Week 47: Practice focusing Be mindful of Look for everyday Take care of the
Respond, Make it a priority on your breath for a Notice your thoughts that fuel opportunities for Seek opportunities minutes; the
Don't daily to nurture moment before emotions before emotional peacefulness, to practice years will care
React your well-being. responding. you respond. responses. happiness & love. mindfulness daily. for themselves.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Most of us are bit players in other people's dramas. Rick Hanson
Week 48: Notice what it feels Be aware of Explore alternative Be aware when you Have compassion
Don't take like when you take making causes for what make a case about for other people. Enjoy the beauty
it Have compassion something assumptions about could be going on how others are Accept their of taking life less
Personally for yourself. personally. other's intentions. with other people. acting towards you. imperfections. personally.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
We need people in our lives with whom we can be as open as possible. To have real conversation with people may seem like such a simple, obvious
suggestion, but it involves courage and risk. Thomas Moore
Consider in your Bring to mind the List resources Become aware of

Week 49: heart that you sense of being with Recognize a time inside & around Take a few breaths what it's like to feel Mindfully allow
Feel Safer deserve to feel safer someone who cares when you felt you that you can with long safer & let those yourself moments
in your life. about you. strong or safe. use to manage life. exhalations. feelings sink in. of feeling safe.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
There was a new voice which you slowly recognized as your own, that kept you company as you strode deeper and deeper into the world, determined to do the only thing you could
dodetermined to save the only life you could save. Mary Oliver
Acknowledge Learn what good Seek opportunities Accept that you Savor the positive Acknowledge
Week 50: hole in your heart healing to encounter Experience the may need to settle experience & that you are
Fill the Hole seeking good (experiential healing through healing & let the for less than perfect feelings for 10 or rewiring your
in Your Heart experiences vitamins) will fill strength, gratitude, feeling soak into experiences & be more seconds. brain with every
to fill it. your heart hole. compassion, ... your being. ok with that. (Week 2) experience.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
When I let go of what I am, I become what I might be. - Lao Tzu
Consciously let go Remember a dumb Pick a grievance, Let go of who

Accept the wisdom of tensions with idea or dream that grudge or emotion you used to be so
Week 51:
of letting go & Notice that letting long slow Get rid of you've had & you've held & you can grow &
Let Go notice any go naturally exhalations possessions you practice letting go resolve it or let it change who you
resistance to it. happens all day. (Week 4). don't need or use. of it. go. are becoming.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
You know you're in love when you can't fall asleep because reality is finally better than your dreams. Dr. Seuss
Cradle the area around Strengthen loving

Bring to mind the Be open to feeling your heart & evoke Open your heart to feelings with Seek &
Week 52:
sense of being with cared about & let heartfelt feelings of sharing those loving kindness Embrace & experience many
Love people who care the feeling fill your gratitude, compassion feelings with thoughts towards nurture courage to chances to love
about you. own being. or kindness. others. others. love self & others. daily!
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Wendy Sullivan, LMSW
Wendy B. Sullivan, LMSW is a licensed social worker, who received her MSW from SUNY
Buffalo in 1990 and a BSEd from SUNY Geneseo. Prior to college, she served in the US Army
from 1973 to 1976 and the NY Army National Guard from 1977 to 1980 as a medic and drug and
alcohol counselor. She also received additional family therapy training through the University of
Rochester Family and Marriage Center. Her clinical experience is varied and includes group
facilitation in the M.E.N.S. domestic violence program, psychotherapy at the University of
Rochester's Strong Hospital Intensive Day Treatment program, community based care for families
and individuals with neurological disorders, and Mindfulness Based Stress Reduction groups at the
National MS Society and currently at the Rochester Vet Center (VA). She presently works with war
zone veterans, many of whom have PTSD and/or traumatic brain injuries, and their families at the
Rochester Vet Center. In addition, she facilitates a community Mindful Meditation program at St.
Stephens Episcopal Church, which includes MBSR workshops, retreats for adults and children and
weekly community mindfulness sessions. She is an adjunct faculty member for Stress Management
at Monroe Community College. She actively practices mindfulness meditation for self-care as well.
Wendy developed the Just One Thing cue sheets for use with individuals, couples and groups to
provide a structured weekly complement to Dr. Hanson's Just One Thing book. The weekly
mindfulness groups at the Vet Center and St. Stephen's Church briefly review a chapter each week
and use the cue sheets for practice of the skills between sessions. Individual and couples use the
book and cue sheets to strengthen their skills and relationships by spending time daily reviewing
their practice of the concepts from the book. They find that by focusing on the themes from the
book, they are more aware of the positive aspects of their lives and relationship.
wendy@sullybrown.com
sullybro@rochester.rr.com

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Just One Thing Cue Sheet

The foundation of all [mindfulness] practice is to wish yourself well,

Week 3: Acknowledge Imagine that

Week 5: Notice signs of the

When a phone Resist pressure of

Be aware of what it When forgiving: Take responsibility Acknowledge

Week 9: Remember a time Imagine treating your Imagine cherishing

Say yes to living

Step away or get Intentionally

Notice things to be Sink into feelings of

Cultivate Experience Make beauty

Notice the results Find times to

Set aside a few Allow yourself to

Week 31: Keep going in your

Week 44: Consider & Remember being a You cannot have

Week 46: Hold standards & Celebrate things View conditions

Consider in your Bring to mind the List resources Become aware of

Consciously let go Remember a dumb Pick a grievance, Let go of who

Cradle the area around Strengthen loving

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