Mindfulness
based stress
reduction
Portfolio 1
Name of the Teacher: Katinka Wieringa Date
of submission:04 Nov 2022
,Table of contents
Week 1………………………………………………………………………………………………………….2
Week 2………………………………………………………………………………………………………….4
Week 3………………………………………………………………………………………………………….9
Week 4………………………………………………………………………………………………………….14
Week 5………………………………………………………………………………………………………….18
Week 6………………………………………………………………………………………………………….20
Week 7………………………………………………………………………………………………………….23
FFMQ questionnaire………………………………………………………………………………………26
1
, Logbook
Week 1
Sunday –
Breath & Body
- It was the end of the week and was not in the mood because a new week is going to start. I tried the
body scan on Sunday but could not do it completely because I was not in the mood and was tired.
- I felt it was too long for me and I had a lot of things to do which made me unfocused. I focused more
on the stuff I had to do, and I was upset and not relaxed at all.
- I tried doing the exercise again after doing what I needed to get done, however, I still felt lazy and did
not want to do it.
- I found it ridiculous and my thoughts were controlling me.
Monday –
Breath & body - I tried doing it again today. Two thoughts were controlling me today, one is telling me that this
is ridiculous to do and the other motivating me to do it because it will benefit me. The motivating part was
thinking about the reason that made me join this course which is to develop my personality. The negative
thought was that the activity is just too and that I can spend my time effectively doing something else. I
decided to stop because this was too much for me and I was very irritated.
Habit releaser
I always leave my post box full of letters and I collect them at the end of each week. I decided to change that
and check the post box every day and it helped me because I noticed that I received a fine in Belgium and I
only had 2 days to pay that fine. If I would have waited till the end of the week, I would pay extra fees. Now I
am always aware of everything early and on time.
Tuesday –
Breath & Body - On this, I tried the activity because I felt energetic to do it but, in the middle, I felt some pain
in my back. I could not handle it and stopped directly and went to bed.
Habit releaser
As a teacher, I always have lots of papers and tests on my desk. I always tend to organize that at the end of
each month. Whenever I grade tests, I leave them aside and they stay there for months. I started sorting out
all tests and exercises I give to my students using a binder. This helped me keep track and which classes had
which exercises. I would always give my students the same text twice.
Wednesday – Breath & Body
Before doing the exercise, I spoke to my grandma in Egypt. She was in the hospital, she had heart surgery a
couple of days ago. I did the exercise after hanging up with her. I love her so much and when I saw her in the
video, she was not in the best situation I would ever want to see her in. During the exercise, I was thinking
about her. I imagined her death and how would the whole family be separated from each other. I imagined our
2
based stress
reduction
Portfolio 1
Name of the Teacher: Katinka Wieringa Date
of submission:04 Nov 2022
,Table of contents
Week 1………………………………………………………………………………………………………….2
Week 2………………………………………………………………………………………………………….4
Week 3………………………………………………………………………………………………………….9
Week 4………………………………………………………………………………………………………….14
Week 5………………………………………………………………………………………………………….18
Week 6………………………………………………………………………………………………………….20
Week 7………………………………………………………………………………………………………….23
FFMQ questionnaire………………………………………………………………………………………26
1
, Logbook
Week 1
Sunday –
Breath & Body
- It was the end of the week and was not in the mood because a new week is going to start. I tried the
body scan on Sunday but could not do it completely because I was not in the mood and was tired.
- I felt it was too long for me and I had a lot of things to do which made me unfocused. I focused more
on the stuff I had to do, and I was upset and not relaxed at all.
- I tried doing the exercise again after doing what I needed to get done, however, I still felt lazy and did
not want to do it.
- I found it ridiculous and my thoughts were controlling me.
Monday –
Breath & body - I tried doing it again today. Two thoughts were controlling me today, one is telling me that this
is ridiculous to do and the other motivating me to do it because it will benefit me. The motivating part was
thinking about the reason that made me join this course which is to develop my personality. The negative
thought was that the activity is just too and that I can spend my time effectively doing something else. I
decided to stop because this was too much for me and I was very irritated.
Habit releaser
I always leave my post box full of letters and I collect them at the end of each week. I decided to change that
and check the post box every day and it helped me because I noticed that I received a fine in Belgium and I
only had 2 days to pay that fine. If I would have waited till the end of the week, I would pay extra fees. Now I
am always aware of everything early and on time.
Tuesday –
Breath & Body - On this, I tried the activity because I felt energetic to do it but, in the middle, I felt some pain
in my back. I could not handle it and stopped directly and went to bed.
Habit releaser
As a teacher, I always have lots of papers and tests on my desk. I always tend to organize that at the end of
each month. Whenever I grade tests, I leave them aside and they stay there for months. I started sorting out
all tests and exercises I give to my students using a binder. This helped me keep track and which classes had
which exercises. I would always give my students the same text twice.
Wednesday – Breath & Body
Before doing the exercise, I spoke to my grandma in Egypt. She was in the hospital, she had heart surgery a
couple of days ago. I did the exercise after hanging up with her. I love her so much and when I saw her in the
video, she was not in the best situation I would ever want to see her in. During the exercise, I was thinking
about her. I imagined her death and how would the whole family be separated from each other. I imagined our
2
