Mindfulness walk worksheet
By
Dr Vlad Burtăverde
Author bio
I am Vlad Burtăverde, PhD, Associate Professor at the Faculty of Psychology and Educational Sciences, University of Bucharest. I am a licensed psychotherapist familiar with DBT and CBT. I am an experienced researcher with international visibility, being a PhD in psychometrics and personality psychology. I used many multivariate statistics in the research I did.
Recent work
Burtăverde, V., Jonason, P. K., Giosan, C., & Ene, C. (2021). Why do people watch porn? An evolutionary perspective on the reasons for pornography consumption. Evolutionary Psychology, 19(2), 14747049211028798.https://doi.org/10.1177/14747049211028798
“SOME IMPORTANT MOMENTS IN MY CAREER
2013: I started working as a psychologist and became a member of the Romanian College of Psychologists
2013: I founded the consulting agency in psychology and human resources NEO Assessment & Research
2014: I became a teaching assistant and researcher at the Faculty of Psychology and Educational Sciences, University of Bucharest.
2015: I started working as a scientific reviewer for international scientific journals such as the Journal of Risk Research, Personality and Individual Differences, Psychological Reports, Accident Analysis & Prevention.
2015: I became a member of international psychology associations such as: Association for research in Personality, Society for Personality and Social Psychology, European Association of Personality Psychology, World Association for Personality Psychology.
2016: I published the Handbook of Personality Psychology at Trei Publishing House, Bucharest, Romania.
2016: I started collaborating with the research laboratory in Personality Psychology at the University of Groningen under the coordination of Prof. Boele De Raad.
2017: I completed my doctoral studies at the University of Bucharest.
2017: I started working as an associate lecturer at SNSPA, Faculty of Political Sciences, Department of Psychology.
2018: I became an Assistant Professor at the Faculty of Psychology and Educational Sciences, University of Bucharest.
2018: I completed my professional training in integrative psychotherapy at the Romanian Institute of Integrative Psychotherapy.
2019: I started working as an associate lecturer at the “Mihai Viteazul” National Academy of Information.
2019: I started the collaboration with the laboratory of Personality, Relationships and Evolutionary Psychology coordinated by Prof. Peter K. Jonason at the University of Padua.
2020: I won through a public competition the postdoctoral research project entitled: Life-history strategies and aggressive driving. An integrative framework for assessing and managing aggressive driving, funded by UEFISCI.
2020: I started working as an associate editor for the scientific journal Frontiers in Psychology – Evolutionary Psychology.
2021: I became an Associate Professor at the Faculty of Psychology and Educational Sciences, University of Bucharest.
2021: I started to collaborate with the research laboratory in Evolutionary Psychology at Oakland University, Michigan, coordinated by Prof. Todd. K. Shackelford.
2021: I founded the Association of Personality and Evolutionary Psychology.
2022: I founded Evolutionary-consulting, a consulting agency in the field of human capital
2022: I founded HelloMe, a psychology services hub
2023: I founded the Laboratory of Personality and Evolutionary Psychology, University of Bucharest
2023: I published the first book chapter about the mating strategies of dark personalities in the Oxford of Human Mating, edited by D.M. Buss.
2023: I sustained the Habilitation thesis entitled Individual differences in personality. Predictors of adaptive and maladaptive behavior, which offers the possibility to be an advisor for doctoral students. “
Check my professional profiles at
https://www.researchgate.net/profile/Vlad-Burtaverde
https://scholar.google.com/citations?user=sJo62fUAAAAJ&hl=en
https://loop.frontiersin.org/people/1026658/overview
https://loop.frontiersin.org/people/1026658/network
https://www.iea.nl/about/org/people/dr-vlad-burtaverde
https://twitter.com/vladjuve?lang=en
https://www.tiktok.com/@dr.vlad.burtaverde
https://www.facebook.com/psihologvladburtaverde/
https://www.linkedin.com/in/vlad-burtaverde-35119351/
https://cipp.ug.edu.pl/Author-Vlad-Burtaverde/168949
https://www.psih.uaic.ro/a/_fis/sc_doc/_cv_refer/cv_burtaverde_v.pdf
Download Worksheet
What is the theory behind the worksheet?
The following worksheet is based on a Mindfulness Based Cognitive Therapy (MCBT) approach. This approach combines methods from Cognitive Behavioral Therapy and meditative techniques, in order to prevent relapse in recurrent depression (Manjaly & Iglesias, 2020).
How will this worksheet help
This worksheet will help you practice a mindfulness walk, a mindfulness technique known to reduce several psychological problems, such as depression, anxiety and stress (Gotink et al., 2016).
How to use the worksheet
Walking meditation provides a way of remaining mindful even while moving the body, contrary to the sitting meditation. Walking helps focus and center the mind through the action of striding. The eyes are downcast and not focusing on anything. They are not searching or fixed on the environment – it’s a soft focus. Give yourself 10-15 minutes of walking time.
You can set up a timer so you don’t get distracted by watching the clock. Start by noticing how your body feels each step. Then, expand your awareness to your surroundings. What do you see? Hear? Smell? Feel?
You can do this technique daily, when walking to the car, to the store, to the office, helping you regulate emotions, ground a client’s arousal and help move the body into more awareness.
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References
1.-
Gotink, R. A., Hermans, K. S. F. M., Geschwind, N., De Nooij, R., De Groot, W. T., & Speckens, A. E. M. (2016). Mindfulness and mood stimulate each other in an upward spiral: a mindful walking intervention using experience sampling. Mindfulness, 7(5), 1114–1122. https://doi.org/10.1007/s12671-016-0550-8
2.-
Manjaly, Z.-M., & Iglesias, S. (2020). A Computational Theory of Mindfulness Based Cognitive Therapy from the “Bayesian Brain” Perspective. Frontiers in Psychiatry, 11. https://doi.org/10.3389/fpsyt.2020.00404
