Pleasant vs Unpleasant
SC
Sara-Mai ConwayPublished April 28, 2020 · Updated March 28, 2024 · 1 min read
Guided Script
Pleasant vs Unpleasant
PDF·191 KB
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Printable Worksheet
Pleasant vs Unpleasant
PDF·201 KB
A mindful companion to this worksheet
A mindful approach to pleasant vs unpleasant
“Pleasant vs Unpleasant” is an invitation to slow down and meet your experience with curiosity, honesty, and kindness — three qualities that quietly transform everything they touch.
How mindfulness can help
Mindfulness offers a steady inner ground from which to engage any topic. Instead of being swept along by reaction, we learn to notice what is here — sensations, thoughts, feelings — and respond from a place of presence rather than pressure.
Gentle steps to try
- Begin with the breath. Take three slow breaths before opening the worksheet. Let your body remember it is here.
- Read with curiosity. Move through each prompt slowly. Notice which questions soften you, and which ones tighten you.
- Write what is true now. There are no right answers — only honest ones. The truth at this moment is what the worksheet is asking for.
- Close with one breath. When you finish, pause. Place a hand on your heart and acknowledge yourself for showing up.
Insight does not arrive on a schedule. Trust the practice of returning, the courage of honesty, and the slow unfolding of your own becoming.
Want to take this practice with you?
Save the script as a PDF or print it for class — your browser's print dialog has a “Save as PDF” option on every device.
