Mindfulness and Self-Care Resources

The Self-Care Check-In

The self-care check-in is an exercise Bonnie Mioduchoski uses daily with clients and with herself. She’s found it to be the missing piece for how to care for the wounded parts of oneself from a compassionate, loving place. She discovered parts of this exercise through an experienced counselor who called it an ego-state check-in. The counselor adapted it from her experience with Transactional Analysis. Bonnie further adapted it based on her experience in mindfulness, inquiry and parts work.

Bonnie developed an instruction sheet you can use to practice the check-in alone or with a partner. She also created a worksheet to assist those who prefer to practice the check-in as a written exercise. It’s recommended to download both documents. These works are licensed under Creative Commons License, CC BY 4.0. They may be shared freely with some restrictions, which you can find here:

Two-page PDF: Self-Care Check-In Instructions

One-page PDF: Self-Care Check-In Worksheet

We recommend you download The Feelings & Needs Primer below to support you with this check-in.

Feelings & Needs Primer
Not many of us are taught how to express our feelings and needs. This primer, a four page PDF, has a list of feelings, needs, some tips on how to distinguish feelings from thoughts and a list of judgments/thoughts that are commonly misspoken of as feelings . It’s a great introduction to how to connect more compassionately with yourself and others: primeronfeelingsandneeds

A Talk on Thoughts
We commonly get tripped up by our thoughts and then they become beliefs we hold to as the truth about life, ourselves, others. This 5-minute talk explores how to view and work with thoughts in your mindfulness practice. By Bonnie Mioduchoski.

ACA World Convention Handout
A handout that was shared after the workshop, “The Power of Mindfulness in Recovery,” at the ACA World Convention in 2016. Click here to download.


The Work of Byron Katie Resources

Guided Meditation – The Work (Past/Future Situation)
It’s helpful, when doing The Work, to focus on past situations when we were interacting with another person. This allows us to see how we treated that person and gives us more options for the turnaround examples. Sometimes, though, we’re more afraid of the future and what “might” happen. This guided meditation supports you to use a future situation to locate one that brings up the same feelings as in the past. By Bonnie Mioduchoski.