Pages Double-Spaced With 12-Font Read Through The 10

3-4 pages double spaced with a 12 font 2. Read through the 10 Acts

Read through the 10 acts (Pay it Forward/ Acts of Gratitude) that you have participated in throughout the course and share 5 of them (I uploaded the 10 acts below) that were most meaningful. Explain why they stood out and how they have helped you on your mindfulness journey. Incorporate 2 researched facts (APA) that support your paper – facts must come from peer-reviewed journals and/or book chapters (you can use our book - just make sure to properly cite it).

Paper For Above instruction

Mindfulness, as a practice and philosophy that emphasizes being present and attentive to moment-to-moment experiences, has gained significant recognition for its positive impact on mental health and overall well-being. Throughout this course, I have engaged in ten acts rooted in gratitude and altruism, which have notably contributed to my mindfulness journey. From these, five acts stood out as particularly meaningful, not only because of their immediate effects but also because of their deepening influence on my awareness and emotional resilience.

One of the most impactful acts was volunteering to help a neighbor with errands during a stressful week. This act of kindness required me to be fully present, attentive, and empathetic, aiding me in cultivating a mindful attitude centered on compassion. It reinforced the importance of active presence in daily interactions, aligning with Kabat-Zinn’s (1994) assertion that mindfulness involves consciously paying attention to one's current experience without judgment. This act helped me become more aware of my tendencies to rush through tasks or overlook others’ needs, fostering a deliberate pause that enhanced my emotional regulation and sense of connectedness.

Another significant act was maintaining a daily gratitude journal, where I documented three things for which I was grateful each day. This practice heightened my awareness of positive aspects of my life and shifted my focus from stressors to moments of joy and contentment. Research by Emmons and McCullough (2003) supports this, indicating that gratitude journaling significantly increases well-being and reduces symptoms of depression, partly because it encourages a mindful reflection on the present and fosters an attitude of appreciation. This act strengthened my mindfulness by cultivating an attentive awareness of my internal states and external environment, reinforcing the practice of non-judgmental observation.

Engaging in a weekly act of random kindness, such as leaving encouraging notes for colleagues, also stood out. This act encouraged consistent mindfulness by prompting me to be more aware of the needs and feelings of others. It challenged me to act with intention and presence, fostering a sense of interconnectedness. Studies by Lyubomirsky et al. (2005) suggest that performing acts of kindness enhances positive emotions and overall life satisfaction, partly due to increased mindfulness and social connection, which are vital components of mental resilience.

A fourth meaningful act was participating in a mindfulness meditation session with peers. This shared experience reinforced my understanding that mindfulness can be cultivated collectively and that social support enhances its benefits. Meditation promotes present-moment awareness and reduces rumination, as indicated by Creswell (2017). Engaging in group meditation helped me develop a deeper practice of acceptance and non-judgment, essential aspects of mindfulness that support emotional regulation and stress reduction.

Finally, I found the act of writing reflective letters to myself, expressing compassion and understanding, to be profoundly nurturing. This practice prompted self-awareness and self-acceptance, enabling me to approach my thoughts and feelings with kindness rather than judgment. Psychological research by Neff (2003) on self-compassion emphasizes its role in emotional resilience and mindfulness, demonstrating that compassionate self-talk increases well-being and reduces negative self-criticism.

Incorporating these acts into my daily life has profoundly influenced my mindfulness journey. They have cultivated awareness, compassion, and appreciation, helping me respond rather than react to life's challenges. According to Brown, Ryan, and Creswell (2007), mindfulness training enhances well-being by fostering a meta-awareness that allows individuals to observe their experiences with openness and acceptance. Engaging intentionally in acts of gratitude and kindness has not only improved my mental health but also deepened my capacity for presence and compassion, confirming that mindfulness is both a practice and a way of being that can be strengthened through deliberate actions.

References

• Creswell, J. D. (2017). Mindfulness interventions. Annual Review of Psychology, 68, 491-516.
• Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being. Journal of Personality and Social Psychology, 84(2), 377–389.
• Kabat-Zinn, J. (1994). Wherever you go, there you are: Mindfulness meditation in everyday life. Hyperion.
• Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9(2), 111-131.
• Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85-101.
• Brown, K. W., Ryan, R. M., & Creswell, J. D. (2007). Mindfulness: Theoretical foundations and evidence for its salutary effects. Psychological Inquiry, 18(4), 211–237.