RMM SRSI3 TRACKER MANUAL€¦ · traditions of relaxation, meditation, and mindfulness (Smith, 2019). Inventory content and formant have been developed and refined in over 150 training

RMM Tracker / SRSI3 MANUAL

Jonathan C. Smith, PhD

(c) 2020, Jonathan C. Smith, PhD

CONTENTS Conditions for Use and Translation

Conditions for Use and Translation

The SRSI3 and RMM Tracker series are currently available for use without charge. Users are expected to purchase the

explanatory theory text, Third-Generation Mindfulness and the Universe of Relaxation (Smith 2019). Anyone using the SRSI3

or one of the RMM Trackers must agree to the following: 1. Dr. Smith must be informed of how the selected inventories are to be used, including the nature of the research

study or clinical / training application. This can be done through e-mail: [email protected]

2. No inventory may be altered in any way without prior written permission from Dr. Smith.

3. No inventory may be translated without prior written permission from Dr. Smith. The process of translation requires

two translators as well as Dr. Smith and involves the following steps: (1) Translator A translates the inventory into

language X, consulting with Dr. Smith. (2) Translator B, unfamiliar with the original version of the inventory, translates

it back to English. (3) Dr. Smith reviews the English translation of Translator B. (4) Translators A, B, and Dr. Smith

discuss inconsistencies in translation. (5) The final translated version is approved only when Dr. Smith and the two

translators agree in writing that the translation is acceptable. Dr. Smith retains the copyright of the translated version,

although translators involved have unlimited access for use (providing the above conditions are met). Each translated

version must have the following standard copyright statement printed on the bottom of the first page:

(c) 20XX, Jonathan C. Smith, PhD Translated by permission

(6) Dr. Smith receives a final copy of the translated version. (7) Dr. Smith retains the right to use the translated

version. (8) Dr. Smith will be listed as an author of the translated inventory, with authorship position (first, second,

third, etc.) determined before the translation process begins.

4. All those who complete any inventory must be informed that information related to the inventory can be accessed at

this website: httlp://blogs.roosevelt.edu/jsmith

RMM Tracker / SRSI3 MANUAL

Jonathan C. Smith, PhD The Smith Relaxation States Inventory 3 (SRSI3) and Relaxation/Meditation/Mindfulness (RMM) Tracker are broad-spectrum self-report inventories of relaxation, meditation, and mindfulness. Both assess four universal dimensions of experience associated with a full spectrum of exercises related to mindfulness. These exercises include classical meditation and mindfulness as well as practices with a mindfulness component (requiring sustained focus and nonjudgmental acceptance): yoga, progressive muscle relaxation, breathing, prayer, meditation, mindfulness, tai chi, imagery, self-hypnosis, and autogenic training (For full explanation see Smith, 2019).

Universal Dimensions tapped by SRSI3 and RMM Trackers

o Mindful Basic Relaxation o Mindful Quiet Focus and Awakening (Mindful QFA) o Mindful Transformation / Transcendence

o Mindful Transcendent Positive Emotion (Mindful TPE)

The SRSI3 and RMM Tracker Series are appropriate for training and research. Parallel versions tap traits, states, and “indicators” of success. Inventories can be scored at the universal dimension or specific item level.

Broad-Spectrum and Narrow-Spectrum Measures and Third-Generation Mindfulness Theory Inventories of relaxation, meditation, and mindfulness can be narrow-spectrum or broad-spectrum. A narrow-spectrum assessment measures one or two dimensions. For example, simply asking a relaxer if they are “relaxed,” “happy,” or “aware” is a narrow-spectrum assessment. Narrow-spectrum mindfulness inventories are typically used in first or second-generation mindfulness, recent secular perspectives derived from Buddhism. Such inventories generally tap awareness and nonjudgmental acceptance (Smith 2019). The SRSI3 and RMM Tracker series are broad-spectrum and assess a full spectrum of relaxation, meditation, and mindfulness-related experiences as outlined in Third-Generation Mindfulness (TGM) Theory (Smith, 2019). TGM Theory, 5+1 Levels, and 25 RMM States TGM Theory is a non-Buddhist perspective that conceptualizes all of relaxation, meditation, and mindfulness in terms of mindfulness. TGM theory posits 25 specific RMM states divided into five dynamic and interacting levels of mindfulness and one dimension of mindful transcendent positive emotion. Taken together, the 25 RMM states are based on 31 published factor analytic studies (Smith, 2019). RMM levels include:

Level 1: Mindful Basic Relaxation Level 2: Mindful Quiet Focus (Combines classical mindfulness Quiet and Focus) Level 3: Mindful Awakening Level 4: Mindful Deepening Level 5: Mindful Transformation /Transcendence Mindful TPE: Mindful Transcendent Positive Emotion Happy, Optimistic, Trusting Loving, Comparing, Compassion Thankful

These 5+1 levels are defined in terms of 25 RMM item / states. Properly numbered, these include:

LEVEL 1: MINDFUL BASIC RELAXATION RMM 1 (FAR AWAY) RMM 2 (PHYSICALLY RELAXED) RMM 3 (AT EASE, AT PEACE) RMM 4 (REFRESHED) RMM 5 (PLEASANT MIND WANDERING) RMM 6 (FANTASY / DAYDREAMING)

LEVEL 2: MINDFUL QUIET FOCUS RMM 7 (FOCUS, ABSORPTION) RMM 8 (CENTERED, GROUNDED) RMM 9 (QUIET) RMM 10 (UNBOTHERED) RMM 11 (EASY, EFFORTLESS)

LEVEL 3: MINDFUL AWAKENING

RMM 12 (OBSERVER) RMM 13 (CLEAR, AWAKE, AWARE) RMM 14 (INTERESTED, CURIOUS, FASCINATED) RMM 15 (BEAUTIFUL)

MINDFUL QUIET FOCUS AND AWAKENING (MINDFUL QFA)

RMM 7 (FOCUS, ABSORPTION) RMM 8 (CENTERED, GROUNDED) RMM 9 (QUIET) RMM 10 (UNBOTHERED) RMM 11 (EASY, EFFORTLESS) RMM 12 (OBSERVER) RMM 13 (CLEAR, AWAKE, AWARE) RMM 14 (INTERESTED, CURIOUS, FASCINATED) RMM 15 (BEAUTIFUL)

LEVEL 4: MINDFUL DEEPENING

RMM 16 (GOING DEEPER) RMM 17 (SPACIOUSNESS, EXPANSIVENESS) RMM 18 (SENSE OF SOMETHING GREATER) RMM 19 (MEANING, PURPOSE, DIRECTION)

LEVEL 5: MINDFUL TRANSFORMATION / TRANSCENDENCE

RMM 20 (REVERENT, PRAYERFUL) RMM 21 (AWE/WONDER, DEEP MYSTERY) RMM 22 (SPIRITUAL, MYSTICAL)

MINDFUL TPE: MINDFUL TRANSCENDENT POSITIVE EMOTION

RMM 23 (HAPPY, OPTIMISTIC, TRUSTING) RMM 24 (LOVING, CARING, COMPASSION) RMM 25 (THANKFUL)

The four universal RMM dimensions represent conservative composites of the 5+1 levels:

Mindful Basic Relaxation (corresponds to Level 1) Mindful Quiet Focus and Awakening (QFA; parallel to classical measures of mindfulness; Levels 2 and 3) Mindful Transformation / Transcendence (Level 5) Mindful Transcendent Positive Emotion (Mindful TPE)

RMM Trackers can be assessed at an item level in which each item is considered a dimension.

States, Traits, Weekly Frequency, and Indicators

Various state, trait, weekly frequency, and indicator versions are available. State inventories tap what one is experiencing at the present moment, such as during or after a meditation session. A trait / dispositional / frequency inventory taps what one frequently or typically experiences over an extended period time. A weekly frequency indicatory measures reported frequency of experience over the previous seven days. An indicator inventory taps what one appraises. Of these, indicator assessment adds a new dimension to the assessment of mindfulness. An indicator is assessed with the following question:

In general (over the past year), when practicing a mindfulness or meditation what are the INDICATORS or SIGNS

that the exercise was working for you?

NOTE: PLEASE RATE INDICATORS YOU ACTUALLY EXPERIENCED. DO NOT RATE STATEMENTS YOU THINK MIGHT BE GOOD SIGNS OR INDICATORS, (ALTHOUGH

YOU DID NOT EXPERIENCE THEM.) An indicator is an experience-based assessment of what an exercise can do, signs that it is “working.” When a practitioner rates an RMM state as an “indicator,” he is stating two things: (1) he has experienced the state, and (2) the state is of central importance, a personally selected measure of success. Indicators are individual definitions of an exercise. They are central conceptualizations of what an exercise does. For example, a practitioner who rates “PHYSICALLY RELAXED” as an excellent indicator that meditation is working, he has essentially defined meditation as a relaxation exercise. Later on, this same practitioner may rate “QUIET” and “UNBOTHERED” as defining effects. At this point, meditation has evolved into more of a mindfulness / nonjudgmental acceptance exercise. Still later, he may select “SENSE OF SOMETHING GREATER” as an indicator. At this point, his understanding of meditation has changed again, and has become more of a spiritual exercise. Assessments of indicators provide a window into what an exercise means to a practitioner. Whether it be yoga, massage, mindfulness, or prayer, exercises mean different things for different people. All exercises have different meanings at different times.

Summary of SRSI3 and RMM Tracker Inventories The following state, trait, weekly frequency, and indicator versions are available:

RMM Tracker s. This is a traditional state inventory. RMM Tracker e. This is a state exercise inventory designed to be given after a specific exercise (such as relaxation) or activity (listening to music). RMM Tracker i. This is an indicator inventory for those who practice any form of meditation, mindfulness, relaxation, or yoga. It is designed to tap what the practitioner has experienced to be the best indicators that a technique was working. RMM Tracker t. This is a dispositional or trait inventory for tapping how often one experiences various RMM states. RMM Tracker w. This inventory measures the frequency of RMM states over the previous week. SRSI3s. A traditional state inventory. SRSI3d (t or f). Measures how often one experiences mindfulness experiences. As such it is a trait (dispositional or frequency) inventory. Unlike RMM Tracker 6t, SRSI3d has a more differentiated assessment for weekly experience (“About ONCE A WEEK; About once EVERY OTHER DAY; ONCE A DAY; A LOT, more than ONCE A DAY”). For this reason no weekly frequency version is available.

Inventory Development and Comparisons

The SRSI3 and RMM Trackers are products of over 20 years of research involving over 6000 participants from diverse traditions of relaxation, meditation, and mindfulness (Smith, 2019). Inventory content and formant have been developed and refined in over 150 training classes, involving over 4000 students. Generally, both sets of inventories measure the same things. However, trainers and researchers need to consider inventory similarities and differences before deciding which to use. Characteristic Common to Both SRSI3 and RMM Trackers Both the SRSI3 and RMM Inventories can be scored for four universal dimensions:

Mindful Basic Relaxation, Mindful Quiet Focus and Awakening (Mindful QFA), Mindful Transformation / Transcendence, and Mindful Transcendent Positive Emotion (Mindful TPE).

Both the SRSI3 and RMM inventories can be scored for the following differentiated component dimensions:

Mindful Basic Relaxation: Far Away Mindful Basic Relaxation: Physical Relaxation Mindful Quiet Focus 1: Focus Mindful Quiet Focus 2: Quiet Mindful Awakening

Characteristics Specific to the SRSI3 Items are randomized, ideal for obscuring what is being assessed. This may be an issue for theory-driven factor analyses where lack of item randomization may influence factor structure. Mindful Basic Relaxation subscales (Disengagement / Far Away; Physically Relaxed, At Ease/ Peace) are each defined in terms of multiple items, enhancing reliability. Direct scoring for the following underlined 25 RMM states is possible:

LEVEL 1: MINDFUL BASIC RELAXATION

RMM 1 (FAR AWAY) RMM 2 (PHYSICALLY RELAXED RMM 3 (AT EASE, AT PEACE) RMM 4 (REFRESHED) RMM 5 (PLEASANT MIND WANDERING) RMM 6 (FANTASY / DAYDREAMING)

LEVEL 2: MINDFUL QUIET FOCUS RMM 7 (FOCUS, ABSORPTION) RMM 8 (CENTERED, GROUNDED) RMM 9 (QUIET) RMM 10 (UNBOTHERED) RMM 11 (EASY, EFFORTLESS)

LEVEL 3: MINDFUL AWAKENING

RMM 12 (OBSERVER) RMM 13 (CLEAR, AWAKE, AWARE) RMM 14 (INTERESTED, CURIOUS, FASCINATED) RMM 15 (BEAUTIFUL)

LEVEL 4: MINDFUL DEEPENING

RMM 16 (GOING DEEPER) RMM 17 (SPACIOUSNESS, EXPANSIVENESS) RMM 18 (SENSE OF SOMETHING GREATER) RMM 19 (MEANING, PURPOSE, DIRECTION)

LEVEL 5: MINDFUL TRANSFORMATION / TRANSCENDENCE RMM 20 (REVERENT, PRAYERFUL) RMM 21 (AWE/WONDER, DEEP MYSTERY) RMM 22 (SPIRITUAL, MYSTICAL)

LEVEL TPE: MINDFUL TRANSCENDENT POSITIVE EMOTION

RMM 23 (HAPPY, OPTIMISTIC, TRUSTING) RMM 24 (LOVING, CARING, COMPASSION) RMM 25 (THANKFUL)

Put differently, item level analysis for the following all RMM states is possible for RMM trackers. SRSI3 does not measure the following RMM states:

LEVEL 1: MINDFUL BASIC RELAXATION

RMM 4 (REFRESHED) RMM 5 (PLEASANT MIND WANDERING) RMM 6 (FANTASY / DAYDREAMING)

LEVEL 2: MINDFUL QUIET FOCUS RMM 7 (FOCUS, ABSORPTION) RMM 8 (CENTERED, GROUNDED) RMM 11 (EASY, EFFORTLESS)

LEVEL 3: MINDFUL AWAKENING RMM 12 (OBSERVER) RMM 14 (INTERESTED, CURIOUS, FASCINATED) RMM 15 (BEAUTIFUL)

LEVEL 4: MINDFUL DEEPENING RMM 16 (GOING DEEPER) RMM 17 (SPACIOUSNESS, EXPANSIVENESS) RMM 18 (SENSE OF SOMETHING GREATER) RMM 19 (MEANING, PURPOSE, DIRECTION)

SRSI3 includes three stress scales: Physical Stress, Emotional Stress, and Cognitive Stress. Characteristics Specific to RMM Trackers RMM Trackers are training tools designed to acquaint and sensitize trainees to the 5+1 levels of RMM experience. In training, a practitioner takes state versions immediately after a practice session, and trait versions before and after

a complete course. Inventories are formatted and items selected and organized for ease of comprehension and rapid completion. To elaborate, each of 25 RMM states is tapped by one item. Even though an RMM item taps a dimension, hypothetically it could be expanded to create a separate scale. For example, RMM 1 (FAR AWAY) was originally three items, and hypothetically could be expanded to a separate scale with high reliability and factor validity. RMM 3 (AT EASE, AT PEACE) was originally assessed by 11 items and could be expanded to its own scale. The same is true for each RMM item/state. Put differently, any reported factor structure of mindfulness or RMM states is constrained by the number of items selected for each conceivable dimension. It is quite likely if a researcher generated 10 item candidates semantically related to each of 25 RMM states (producing an unwieldly test of 250 items), a highly differentiated factor structure would emerge. RMM Tracker items are not randomized, but are organized according to the 5+1 levels posited by TGM theory. The objective is to enhance trainee comprehension that RMM states exist as levels, with basic RMM states progressing to those that are more advanced. Items are grouped according to levels to facilitate comprehension of how levels are defined and manifest. Finally, key words for each RMM state / item are presented in upper case letters (“FAR AWAY and distant from the troubles around me”). Presenting items in upper case facilitates ease of inventory completion. Uppercase key words define the name of each RMM state / item. Key words are generally highest loading items in factor analytic studies. For example, “AT EASE, AT PEACE” emerge as consistent highest loading defining items in factor a complete factor defined by these items:

At ease Calm Carefree, Contented, Laid back

Peaceful, Refreshed, Relaxed, Rested, Soothed, Unhurried RMM Trackers can be scored for each of the 5+1 levels as well as for all 25 RMM item/states.

RMM Tracker Library Usage Recommendations

Scoring Keys

RMM Tracker s

HOW DO YOU FEEL RIGHT NOW, THE PRESENT MOMENT?

CLICK BOXES USING THIS KEY (SKIP ITEMS YOU DON’T UNDERSTAND OR DIDN’T FEEL OR EXPERIENCE)

ý¨¨¨ ýý¨¨ ýýý¨ ýýýý Felt this SLIGHTLY Felt this MODERATELY Felt this VERY MUCH Felt this EXTREMELY

1. FAR AWAY and distant from the troubles around me. ¨¨¨¨

2. PHYSICALLY RELAXED. Muscles relaxed, loose, limp, warm and heavy.

Breathing slow, even, and easy.

¨¨¨¨

3 AT EASE, AT PEACE. ¨¨¨¨

4. REFRESHED. ¨¨¨¨

5. PLEASANT MIND WANDERING. Undirected, random positive thoughts. ¨¨¨¨

6. Lost in FANTASY and DAYDREAMING. ¨¨¨¨

\

EASY

7. Periods of sustained, continuous FOCUS. ABSORPTION. ¨¨¨¨

8. CENTERED, GROUNDED. ¨¨¨¨

9. QUIET. Still, few thoughts. Little mind wandering. ¨¨¨¨

10. UNBOTHERED. Accepting. When I have a negative thought or feeling,

I don’t get caught up in it. No judging, clinging, pushing away, figuring things out.

¨¨¨¨

11. EASY, EFFORTLESS. Effortless to let go, put thoughts aside, sustain focus. ¨¨¨¨

12. I feel like an OBSERVER standing aside and watching what happens. ¨¨¨¨

13. CLEAR, AWAKE, AWARE. I see things as they really are. ¨¨¨¨

14. INTERESTED, CURIOUS, FASCINATED. ¨¨¨¨

15. Things seem BEAUTIFUL. ¨¨¨¨

16. GOING DEEPER. Things seem unexpected, new, changing, opening up,

being revealed. Feel like I was in a different place or space.

¨¨¨¨

17. Sense of SPACIOUSNESS, EXPANSIVENESS. ¨¨¨¨

18. I feel the SENSE OF SOMETHING GREATER than myself (God, a higher

power, spirit, energy, love, or consciousness.); God is with me.

¨¨¨¨

19. A sense of MEANING, PURPOSE, DIRECTION. ¨¨¨¨

20. I feel REVERENT, PRAYERFUL. ¨¨¨¨

21. AWE / WONDER, DEEP MYSTERY of things beyond my understanding. ¨¨¨¨

22. I feel a profound personal meaningful “SPIRITUAL” or “MYSTICAL”

experience -- sudden awakening or insight.

• Feel an underlying hidden TRUTH.

• Feel AT ONE.

¨¨¨¨

• Feelings so profound they COULD NOT BE PUT INTO WORDS.

23.

23. HAPPY, OPTIMISTIC, TRUSTING. ¨¨¨¨

24. LOVING, CARING, COMPASSION. ¨¨¨¨

25. THANKFUL. Grateful. ¨¨¨¨

© 2017, Jonathan C. Smith, PhD

RMM Tracker e

EXERCISE OR ACTIVITY

WHAT DID YOU FEEL OR EXPERIENCE IN THE EXERCISE OR ACTIVITY YOU JUST COMPLETED?



1. FAR AWAY and distant from the troubles around me. ¨¨¨¨



¨¨¨¨

3 AT EASE, AT PEACE. ¨¨¨¨


5. PLEASANT MIND WANDERING. Undirected, random positive thoughts. ¨¨¨¨


\

EASY

7. Periods of sustained, continuous FOCUS. ABSORPTION. ¨¨¨¨

8. CENTERED, GROUNDED. ¨¨¨¨

9. QUIET. Still, few thoughts. Little mind wandering. ¨¨¨¨

10. UNBOTHERED. Accepting. When I had a negative thought or feeling,

I didn’t get caught up in it. No judging, clinging, pushing away, figuring things out.

¨¨¨¨

11. EASY, EFFORTLESS. Effortless to let go, put thoughts aside, sustain focus. ¨¨¨¨

12. I felt like an OBSERVER standing aside and watching what happens. ¨¨¨¨

13. CLEAR, AWAKE, AWARE. I saw things as they really are. ¨¨¨¨

14. INTERESTED, CURIOUS, FASCINATED. ¨¨¨¨

15. Things seemed BEAUTIFUL. ¨¨¨¨

16. GOING DEEPER. Things seemed unexpected, new, changing, opening up,

being revealed. Felt like I was in a different place or space.

¨¨¨¨

17. Sense of SPACIOUSNESS, EXPANSIVENESS. ¨¨¨¨

18. I felt the SENSE OF SOMETHING GREATER than myself (God, a higher


¨¨¨¨

19. A sense of MEANING, PURPOSE, DIRECTION. ¨¨¨¨

20. I felt REVERENT, PRAYERFUL. ¨¨¨¨

21. AWE / WONDER, DEEP MYSTERY of things beyond my understanding. ¨¨¨¨

22. I felt a profound personal meaningful “SPIRITUAL” or “MYSTICAL”


• Felt an underlying hidden TRUTH.

• Feeling AT ONE.


¨¨¨¨

23.

23. HAPPY, OPTIMISTIC, TRUSTING. ¨¨¨¨

24. LOVING, CARING, COMPASSION. ¨¨¨¨

25. THANKFUL. Grateful. ¨¨¨¨


RMM Tracker i In general (over the past year), when practicing a mindfulness or meditation what are the INDICATORS or SIGNS

that the exercise was working for you?

NOTE: PLEASE RATE INDICATORS YOU ACTUALLY EXPERIENCED. DO NOT RATE STATEMENTS YOU THINK MIGHT BE GOOD SIGNS OR INDICATORS, (ALTHOUGH YOU DID NOT

EXPERIENCE THEM.)

In my personal experience, the statement I am rating was a(n) . . .

¢££££ £¢£££ ££¢££ £££¢£ ££££¢ POOR SLIGHT MODERATE VERY GOOD EXCELLENT

INDICATOR INDICATOR INDICATOR INDICATOR INDICATOR

FAR AWAY and distant from the troubles around me. ¨¨¨¨¨

PHYSICALLY RELAXED. Muscles relaxed, loose, limp, warm and heavy.


¨¨¨¨¨

AT EASE, AT PEACE. ¨¨¨¨¨

REFRESHED. ¨¨¨¨¨

PLEASANT MIND WANDERING. Undirected, random positive thoughts. ¨¨¨¨¨

Lost in FANTASY and DAYDREAMING. ¨¨¨¨¨

\

Periods of sustained, continuous FOCUS. ABSORPTION. ¨¨¨¨¨

CENTERED, GROUNDED. ¨¨¨¨¨

QUIET. Still, few thoughts. Little mind wandering. ¨¨¨¨¨

UNBOTHERED. Accepting. When I had a negative thought or feeling, I didn’t

get caught up in it. No judging, clinging, pushing away, figuring things out.

¨¨¨¨¨

EASY, EFFORTLESS. Effortless to let go, put thoughts aside, sustain focus. ¨¨¨¨¨

CLEAR, AWAKE, AWARE. I saw things as they really are. ¨¨¨¨¨

INTERESTED, CURIOUS, FASCINATED. ¨¨¨¨¨

Things seemed BEAUTIFUL. ¨¨¨¨¨

I felt like an OBSERVER standing aside and watching what happened. ¨¨¨¨¨

GOING DEEPER. Things seemed unexpected, new, changing, opening up,


¨¨¨¨¨

Sense of SPACIOUSNESS, EXPANSIVENESS. ¨¨¨¨¨

I felt the SENSE OF SOMETHING GREATER than myself (God, a higher

power, spirit, energy, love, or consciousness.)

¨¨¨¨¨

A sense of MEANING, PURPOSE, DIRECTION. ¨¨¨¨¨

Feeling REVERENT, PRAYERFUL. ¨¨¨¨¨

AWE / WONDER, DEEP MYSTERY of things beyond my understanding. ¨¨¨¨¨

I felt a profound personal meaningful “SPIRITUAL” or “MYSTICAL”



¨¨¨¨¨

• Feeling AT ONE.


HAPPY, OPTIMISTIC, TRUSTING. ¨¨¨¨¨

LOVING, CARING, COMPASSION. ¨¨¨¨¨

THANKFUL. Grateful. ¨¨¨¨¨


RMM Tracker t RELAXATION, MEDITATION, AND MINDFULNESS EXPERIENCES QUESTIONNAIRE

Below is a list of experiences sometimes associated with a variety of types of relaxation, meditation, and mindfulness.

(You need not practice an exercise or technique to have one of these experiences.)

How many times (if ever) have you experienced each? Check one box (¨ or *) per item.

For example, if you eat ice cream about three times a week, you might check the following.

¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------T-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

CHECK THE BOX CLOSEST TO YOUR ANSWER.

1. FAR AWAY and distant from the troubles around me. (Check the box closest to how often experienced) ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

2. PHYSICALLY RELAXED. Muscles relaxed, loose, limp, warm and heavy. Breathing slow, even, and easy. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

3. AT EASE, AT PEACE. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

4. REFRESHED. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

5. PLEASANT MIND WANDERING. Undirected, random positive thoughts. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

6. Lost in FANTASY and DAYDREAMING. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

7. Periods of sustained, continuous FOCUS, ABSORPTION. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

8. CENTERED, GROUNDED. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

9. QUIET. Still, few thoughts. Little mind wandering. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

10. UNBOTHERED. Accepting. When I had a negative thought or feeling, I didn’t get caught up in it. No judging, clinging, pushing away, figuring things out.

¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

11. EASY, EFFORTLESS. Effortless to let go, put thoughts aside, sustain focus. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY


12. CLEAR, AWAKE, AWARE. I saw things as they really are. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

13. INTERESTED, CURIOUS, FASCINATED. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

14. Things seemed BEAUTIFUL. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

15. I felt like an OBSERVER standing aside and watching what happened. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

16. GOING DEEPER. Things seemed unexpected, new, changing, opening up, being revealed. Felt like I was in a different place or space.


17. Sense of SPACIOUSNESS, EXPANSIVENESS. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

18. I felt the SENSE OF SOMETHING GREATER than myself (God, higher power, spirit, energy, love, or

consciousness.) ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

19. A sense of MEANING, PURPOSE, DIRECTION. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

20. Feeling REVERENT, PRAYERFUL. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

21. AWE / WONDER, DEEP MYSTERY of things beyond my understanding. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

22. I felt a profound personal meaningful “SPIRITUAL” or “MYSTICAL” experience -- sudden awakening or insight. (Felt an underlying hidden TRUTH. Feeling AT ONE. Feelings so profound they COULD NOT BE PUT INTO WORDS.)


23. HAPPY, OPTIMISTIC, TRUSTING. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

24. LOVING, CARING, COMPASSION. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

25. THANKFUL. Grateful. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

RMM Tracker w RELAXATION, MEDITATION, AND MINDFULNESS EXPERIENCES QUESTIONNAIRE

Below is a list of experiences sometimes associated with a variety of types of relaxation, meditation, and mindfulness.

(You need not practice an exercise or technique to have one of these experiences.)

How many times (if ever) have you experienced each this week (the past seven days)

CHECK THE ONE BOX CLOSEST TO YOUR ANSWER.

1. FAR AWAY and distant from the troubles around me. (Check the box closest to how often experienced) NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

2. PHYSICALLY RELAXED. Muscles relaxed, loose, limp, warm and heavy. Breathing slow, even, and easy. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

3. AT EASE, AT PEACE. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

4. REFRESHED. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

5. PLEASANT MIND WANDERING. Undirected, random positive thoughts. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

6. Lost in FANTASY and DAYDREAMING. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

7. Periods of sustained, continuous FOCUS, ABSORPTION. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

8. CENTERED, GROUNDED. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

9. QUIET. Still, few thoughts. Little mind wandering. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

10. UNBOTHERED. Accepting. When I had a negative thought or feeling, I didn’t get caught up in it. No judging, clinging, pushing away, figuring things out.

NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

11. EASY, EFFORTLESS. Effortless to let go, put thoughts aside, sustain focus. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

12. CLEAR, AWAKE, AWARE. I saw things as they really are. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨ © 2020, Jonathan C. Smith, PhD

13. INTERESTED, CURIOUS, FASCINATED. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

14. Things seemed BEAUTIFUL. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

15. I felt like an OBSERVER standing aside and watching what happened. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

16. GOING DEEPER. Things seemed unexpected, new, changing, opening up, being revealed. Felt like I was in a different place or space. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

17. Sense of SPACIOUSNESS, EXPANSIVENESS. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

18. I felt the SENSE OF SOMETHING GREATER than myself (God, higher power, spirit, energy, love, or

consciousness.) NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

19. A sense of MEANING, PURPOSE, DIRECTION. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

20. Feeling REVERENT, PRAYERFUL. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

21. AWE / WONDER, DEEP MYSTERY of things beyond my understanding. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

22. I felt a profound personal meaningful “SPIRITUAL” or “MYSTICAL” experience -- sudden awakening or insight. (Felt an underlying hidden TRUTH. Feeling AT ONE. Feelings so profound they COULD NOT BE PUT INTO WORDS.)

NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

23. HAPPY, OPTIMISTIC, TRUSTING. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

24. LOVING, CARING, COMPASSION. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

25. THANKFUL. Grateful. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

Scoring

I recommend two levels of analysis. Conservative analysis is restricted to four “universal” scales with highest reliability. Universal dimensions for all RMM Tracker inventories.

LEVEL 1: MINDFUL BASIC RELAXATION ADD NUMBER RATINGS FOR THE FOLLOWING, DIVIDE BY 5

1: FAR AWAY 2: PHYSICALLY RELAXED

3: AT EASE, AT PEACE 4: REFRESHED

5: PLEASANT MIND WANDERING 6: FANTASY, DAYDREAMING

MINDFUL QUIET FOCUS AND AWAKENING (MINDFUL QFA) ADD NUMBER RATINGS FOR THE FOLLOWING, DIVIDE BY 9 7: FOCUS, ABSORPTION 8: CENTERED, GROUNDED 9: QUIET 10: UNBOTHERED 11: EASY, EFFORTLESS

12: OBSERVER 13: CLEAR, AWAKE, AWARE 14: INTERESTED, CURIOUS, FASCINATED 15: BEAUTIFUL

MINDFUL TRANSFORMATION / TRANSCENDENCE ADD NUMBER RATINGS FOR THE FOLLOWING, DIVIDE BY 3 20: REVERENT, PRAYERFUL 21: AWE/WONDER, DEEP MYSTERY 22: SPIRITUAL, MYSTICAL MINDFUL TRANSCENDENT POSITIVE EMOTION (MINDFUL TPE) ADD NUMBER RATINGS FOR THE FOLLOWING, DIVIDE BY 3 23: HAPPY, OPTIMISTIC, TRUSTING 24: LOVING, CARING, COMPASSION 25: THANKFUL In addition, I recommend exploratory analyses for each remaining item treated as a scale dimension. 16: GOING DEEPER 17: SPACIOUSNESS, EXPANSIVENESS 18: SENSE OF SOMETHING GREATER 19: MEANING, PURPOSE, DIRECTION Finally, for exploratory purposes I recommend treating all items as separate scales.

RMM Tracker Application Illustrations

State, trait, and weekly frequently versions of the RMM Tracker (RMM Tracker s, Tracker t, Tracker w) can be traditionally applied depending on researcher and training needs and objectives. Tracker s is appropriate for identifying one’s current mood or state. Tracker t is useful for measuring one’s general propensity to experience a particular RMM states over times. Trait measures are useful for measuring long-lasting personality traits or enduring treatment or practice outcomes. RMM Tracker w is an alternative to RMM Tracker t, restricted to the previous week. It was created to address the possibility that the recall of RMM states for periods longer than a week may be unreliable. RMM Tracker e is designed to be used in conjunction with training or practice. One completes a Tracker e after a practice session to describe experiences associated with the session. To compare several practice sessions, or experiences with different techniques or practices, Tracker e scores can be summarized on the supplied Summary Chart. The RMM Tracker e can be used to compare two concurrent activities or practices, for example yoga followed by mindfulness, or breathing exercises after an introductory control baseline of five minutes of doing nothing. One completes a Tracker e after the first activity (perhaps yoga) by circling the boxes for the experienced RMM states. Then, after completing a second activity (perhaps mindfulness), one returns to the same inventory and places checks in the boxes in the RMM states experienced. Assessment in Training I have tried many formats when teaching various RMM exercises and exercise combinations. Most generally, I use RMM trackers. When teaching several exercises in sequence (perhaps devoting two weeks to yoga, two weeks to breathing exercises, and ending with mindfulness), I have students complete an RMM Tracker e after their best session of a particular exercise. Students keep a file of their Trackers. At the end of training, students review their Trackers and write a 500 word essay with the following instructions:

Are there any RMM States you have learned something special about? That is, are there any RMM States you feel you understand, perhaps in a better way? In this exercise, pick a few RMM States you would like to write about and share your experiences. Imagine yourself as the "teacher" sharing your insights to others.

Inviting students to take on the role of instructor prompts them to assume an observer role. The RMM states they identify are most meaningful to them. Generally, I do not find trait measures particularly useful in training. I suspect students simply do not remember RMM states beyond a week.

SUMMARY CHART FOR RMM TRACKER e Use this chart when comparing the RMM states rated for multiple exercises or activities using RMM Tracker e.

Each column on the left is for a different exercise / activity and tracker. A blank means item was not rated. See example.


NAME YOUR RATED EXERCISE OR ACTIVITY IN BOX(S) TO LEFT

1. FAR AWAY and distant from the troubles around me. ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨



¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

3 AT EASE, AT PEACE. ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

4. REFRESHED. ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

5. PLEASANT MIND WANDERING. Undirected, random positive thoughts. ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

6. Lost in FANTASY and DAYDREAMING. ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

\

EASY

7. Periods of sustained, continuous FOCUS. ABSORPTION. ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

8. CENTERED, GROUNDED. ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

9. QUIET. Still, few thoughts. Little mind wandering. ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨



¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

11. EASY, EFFORTLESS. Effortless to let go, put thoughts aside, sustain focus. ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

12. I felt like an OBSERVER standing aside and watching what happens. ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

13. CLEAR, AWAKE, AWARE. I saw things as they really are. ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

14. INTERESTED, CURIOUS, FASCINATED. ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

15. Things seemed BEAUTIFUL. ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨



¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

17. Sense of SPACIOUSNESS, EXPANSIVENESS. ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨



¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

19. A sense of MEANING, PURPOSE, DIRECTION. ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

20. I felt REVERENT, PRAYERFUL. ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

21. AWE / WONDER, DEEP MYSTERY of things beyond my understanding. ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨




• Feeling AT ONE.


¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

23.

23. HAPPY, OPTIMISTIC, TRUSTING. ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

24. LOVING, CARING, COMPASSION. ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

25. THANKFUL. Grateful. ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨


EXAMPLE OF UMMARY CHART FOR RMM TRACKER e Use this chart when comparing the RMM states rated for multiple exercises or activities using RMM Tracker e.

Each column on the left is for a different exercise / activity and tracker. A blank means item was not rated.


NAME YOUR RATED EXERCISE OR ACTIVITY IN BOX(S) TO LEFT Yoga Breath Mindful-ness

Massage Walking Prayer

1. FAR AWAY and distant from the troubles around me. ý¨¨¨ ýýý¨ ýýý¨ ýý¨¨ ýýýý ¨¨¨¨ ¨¨¨¨



ýý¨¨ ýýý¨ ýý¨¨ ýýýý ý¨¨¨ ¨¨¨¨ ¨¨¨¨

3 AT EASE, AT PEACE. ¨¨¨¨ ýý¨¨ ýýý¨ ýý¨¨ ýýý¨ ýý¨¨ ¨¨¨¨

4. REFRESHED. ý¨¨¨ ýýý¨ ýý¨¨ ýýýý ý¨¨¨ ¨¨¨¨ ¨¨¨¨

5. PLEASANT MIND WANDERING. Undirected, random positive thoughts. ý¨¨¨ ý¨¨¨ ¨¨¨¨ ý¨¨¨ ý¨¨¨ ¨¨¨¨ ¨¨¨¨

6. Lost in FANTASY and DAYDREAMING. ýý¨¨ ý¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

\

EASY

7. Periods of sustained, continuous FOCUS. ABSORPTION. ¨¨¨¨ ¨¨¨¨ ýýýý ý¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

8. CENTERED, GROUNDED. ý¨¨¨ ¨¨¨¨ ýýý¨ ¨¨¨¨ ¨¨¨¨ ýý¨¨ ¨¨¨¨

9. QUIET. Still, few thoughts. Little mind wandering. ýý¨¨ ¨¨¨¨ ýýý¨ ýý¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨



ýý¨¨ ¨¨¨¨ ýý¨¨ ý¨¨¨ ýý¨¨ ¨¨¨¨ ¨¨¨¨

11. EASY, EFFORTLESS. Effortless to let go, put thoughts aside, sustain focus. ý¨¨¨ ¨¨¨¨ ý¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

12. I felt like an OBSERVER standing aside and watching what happens. ý¨¨¨ ¨¨¨¨ ý¨¨¨ ¨¨¨¨ ýý¨¨ ¨¨¨¨ ¨¨¨¨

13. CLEAR, AWAKE, AWARE. I saw things as they really are. ý¨¨¨ ¨¨¨¨ ýý¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

14. INTERESTED, CURIOUS, FASCINATED. ýý¨¨ ¨¨¨¨ ý¨¨¨ ¨¨¨¨ ýý¨¨ ¨¨¨¨ ¨¨¨¨

15. Things seemed BEAUTIFUL. ý¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ýýý¨ ¨¨¨¨ ¨¨¨¨



¨¨¨¨ ¨¨¨¨ ý¨¨¨ ¨¨¨¨ ¨¨¨¨ ýý¨¨ ¨¨¨¨

17. Sense of SPACIOUSNESS, EXPANSIVENESS. ¨¨¨¨ ¨¨¨¨ ý¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨



¨¨¨¨ ¨¨¨¨ ýý¨¨ ¨¨¨¨ ¨¨¨¨ ýýýý ¨¨¨¨

19. A sense of MEANING, PURPOSE, DIRECTION. ¨¨¨¨ ¨¨¨¨ ý¨¨¨ ¨¨¨¨ ¨¨¨¨ ýýý¨ ¨¨¨¨

20. I felt REVERENT, PRAYERFUL. ¨¨¨¨ ¨¨¨¨ ý¨¨¨ ¨¨¨¨ ýýý¨ ýýý¨ ¨¨¨¨

21. AWE / WONDER, DEEP MYSTERY of things beyond my understanding. ¨¨¨¨ ¨¨¨¨ ýý¨¨ ¨¨¨¨ ýý¨¨ ýý¨¨ ¨¨¨¨




• Feeling AT ONE.


¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ý¨¨¨ ¨¨¨¨

23.

23. HAPPY, OPTIMISTIC, TRUSTING. ýý¨¨ ¨¨¨¨ ýýý¨ ¨¨¨¨ ýýý¨ ý¨¨¨ ¨¨¨¨

24. LOVING, CARING, COMPASSION. ýý¨¨ ¨¨¨¨ ýý¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨ ¨¨¨¨

25. THANKFUL. Grateful. ý¨¨¨ ¨¨¨¨ ý¨¨¨ ýý¨¨ ýý¨¨ ýýý¨ ¨¨¨¨


RMM Tracker e


A yoga session




1. FAR AWAY and distant from the troubles around me. ý¨¨¨



ýý¨¨

3 AT EASE, AT PEACE. ý¨¨¨


5. PLEASANT MIND WANDERING. Undirected, random positive thoughts. ý¨¨¨


\

This person completed an RMM Tracker immediately after yoga. She experienced “slight” levels of FAR AWAY, AT EASE, AT PEACE, and PLEASANT MIND WANDERING. She experienced a “moderate” level of PHYSICALLY RELAXED.

RMM Tracker e


A session of yoga immediately followed by 10 minutes of mindfulness ý = Yoga. ¨ = Mindfulness. ý = Both yoga and mindfulness




1. FAR AWAY and distant from the troubles around me. ý¨¨¨



ýý¨¨

3 AT EASE, AT PEACE. ý¨¨¨


5. PLEASANT MIND WANDERING. Undirected, random positive thoughts. ý¨¨¨


\

This person practiced a session of yoga immediately followed by mindfulness. Immediately after the yoga session, she filled out and RMM Tracker, putting X-marks by the RMM States experienced. She then practiced mindfulness. After mindfulness, she noted her RMM experiences on the same Tracker, this time putting circles around the boxes indicating her RMM states. Therefore, she experienced “slight” levels of FAR AWAY and PLEASANT MIND WANDERING, and a “moderate” level of PHYSICALLY RELAXED with yoga. She experienced a “moderate” level of FAR AWAY with mindfulness, and a “slight” level of FANTASY AND DAYDREAMING with mindfulness. She experience a “slight” level of AT EASE, AT PEACE with both yoga and mindulness.

KEYS FOR CONVERTING ANCHORED LIKERT SCALES TO NUMBER SCORES

RMM Tracker s, RMM Tracker e 0 1 2 3 4 ý¨¨¨ ýý¨¨ ýýý¨ ýýýý SKIPPED Felt this Felt this Felt this Felt this ITEM SLIGHTLY MODERATELY VERY MUCH EXTREMELY

0 1 2 3 4 ¢££££ £¢£££ ££¢££ £££¢£ ££££¢ POOR SLIGHT MODERATE VERY GOOD EXCELLENT INDICATOR INDICATOR INDICATOR INDICATOR INDICATOR

RMM Tracker t

0 1 2 3 4 5 6 7 8 9 10 11 12 ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*-----------¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

RMM Tracker w

0 1 2 3 4 5 NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨ RMM Tracker i 0 1 2 3 4 ¢££££ £¢£££ ££¢££ £££¢£ ££££¢ POOR SLIGHT MODERATE VERY GOOD EXCELLENT INDICATOR INDICATOR INDICATOR INDICATOR INDICATOR

QUICK STRESS TEST QST

Unlike the SRSI3, RMM Trackers do not measure stress. The Quick Stress Tests are short stress measures that can be used alone or to supplement RMM Trackers. State, trait, and weekly frequency versions are available.

QST s

HOW DO YOU FEEL RIGHT NOW, THE PRESENT MOMENT?



1. My MUSCLES feel TIGHT and TENSE (clenched fist or jaws; furrowed brow) ¨¨¨¨

2. I am WORRYING ¨¨¨¨

3 I feel IRRITATED or ANGRY ¨¨¨¨

4. I feel SAD, DEPRESSED, or BLUE ¨¨¨¨

5. My BREATHING is NERVOUS and UNEVEN. (or shallow and hurried) ¨¨¨¨

6. I feel PHYSICAL DISCOMFORT or PAIN (backaches, headaches, fatigue) ¨¨¨¨

7. I feel ANXIOUS ¨¨¨¨

8. TROUBLESOME THOUGHTS are going through my mind ¨¨¨¨ \


QST e





1. My MUSCLES feel TIGHT and TENSE (clenched fist or jaws; furrowed brow) ¨¨¨¨

2. I am WORRYING ¨¨¨¨

3 I feel IRRITATED or ANGRY ¨¨¨¨

4. I feel SAD, DEPRESSED, or BLUE ¨¨¨¨

5. My BREATHING is NERVOUS and UNEVEN. (or shallow and hurried) ¨¨¨¨

6. I feel PHYSICAL DISCOMFORT or PAIN (backaches, headaches, fatigue) ¨¨¨¨

7. I feel ANXIOUS ¨¨¨¨

8. TROUBLESOME THOUGHTS are going through my mind ¨¨¨¨ \

f


QST t

Below is a list of experiences people sometimes have.

How many times (if ever) have you experienced each? Check one box (¨ or *) per item.

For example, if you eat ice cream about three times a week, you might check the following.

¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------T-----------*----------

-¨ NEVER ONCE A YEAR ONCE A MONTH ONCE A WEEK ABOUT EVERY DAY

CHECK THE BOX CLOSEST TO YOUR ANSWER.

1. My MUSCLES felt TIGHT and TENSE (clenched fist or jaws, furrowed brow) ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*----------


2. I WORRIED. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*----------


3. I felt IRRITATED or ANGRY. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*----------


4. I felt SAD, DEPRESSED, or BLUE. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*----------


5. My BREATHING was NERVOUS and UNEVEN (Or shallow and hurried) ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*----------


6. I felt ANXIOUS.

¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*----------


7. TROUBLESOME THOUGHTS were going through my mind. ¨-----------*-----------*-----------¨-----------*-----------*-----------¨-----------*-----------*-----------¨----------*-----------*----------


QST w

How many times (if ever) have you experienced each this week (the past seven days)

CHECK THE ONE BOX CLOSEST TO YOUR ANSWER.

1. My MUSCLES felt TIGHT and TENSE (clenched fist or jaws, furrowed brow) NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

2. I WORRIED. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

3. I felt IRRITATED or ANGRY. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

4. I felt SAD, DEPRESSED, or BLUE. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

5. My BREATHING was NERVOUS and UNEVEN (Or shallow and hurried) NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

6. I felt ANXIOUS. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

7. TROUBLESOME THOUGHTS were going through my mind. NEVER ONCE IN MY LIFE ONCE A WEEK 2 OR 3 TIMES A WEEK ONCE A DAY SEVERAL TIMES DAILY ¨ ¨ ¨ ¨ ¨ ¨

Scoring for the QST

1. PHYSICAL STRESS ADD NUMBER RATINGS FOR THE FOLLOWING, DIVIDE BY 2

1: Muscles TIGHT TENSE 5: BREATHING NEVOUS UNEVEN

2. EMOTIONAL STRESS ADD NUMBER RATINGS FOR THE FOLLOWING, DIVIDE BY 3

3: IRRITATED ANGRY 4: SAD DEPRESSED BLUE

6: ANXIOUS 3. COGNITIVE STRESS ADD NUMBER RATINGS FOR THE FOLLOWING, DIVIDE BY 2

2: WORRIED 7: TROUBLESOME THOUGHTS

SRSI3 Library Instructions

Scoring

SRSI3s HOW DO YOU FEEL RIGHT NOW ? PLEASE CHECK ALL THE ITEM CIRCLES USING THIS KEY.

RIGHT NOW, I FEEL THIS

1 2 3 4 5 6

Not at All A Little . . Moderately . . A Lot Maximum

1 2 3 4 5 6 1. My mind is SILENT and calm (I am not thinking about anything). 1 2 3 4 5 6 2. My muscles feel TIGHT and TENSE (clenched fist or jaws; furrowed brow). 1 2 3 4 5 6 3. I feel AT PEACE. 1 2 3 4 5 6 4. I feel DROWSY and SLEEPY (like before taking a nap or retiring for sleep). 1 2 3 4 5 6 5. Things seem AMAZING, AWESOME, and EXTRAORDINARY. 1 2 3 4 5 6 6. I recognize the wisdom of sometimes ACCEPTING things as they are. 1 2 3 4 5 6 7. My muscles are SO RELAXED that they feel LIMP. 1 2 3 4 5 6 8. I am HAPPY. 1 2 3 4 5 6 9. I am WORRIED 1 2 3 4 5 6 10. I feel AT EASE. 1 2 3 4 5 6 11. I feel DISTANT and FAR AWAY from my cares and concerns. 1 2 3 4 5 6 12. I feel ENERGIZED, CONFIDENT, and STRENGTHENED . 1 2 3 4 5 6 13. I am DOZING OFF or NAPPING. 1 2 3 4 5 6 14. I feel THANKFUL. 1 2 3 4 5 6 15. I felt like I am living fully and SIMPLY in the PRESENT, not distracted by past or future concerns. 1 2 3 4 5 6 16. Things seem TIMELESS, BOUNDLESS, or INFINITE. 1 2 3 4 5 6 17. I feel IRRITATED and ANGRY 1 2 3 4 5 6 18. I feel JOYFUL 1 2 3 4 5 6 19. I feel SAD, DEPRESSED, or BLUE. 1 2 3 4 5 6 20. I feel AWARE, FOCUSED, and CLEAR . 1 2 3 4 5 6 21. My hands, arms, or legs are SO RELAXED that they feel W ARM and HEAVY. 1 2 3 4 5 6 22. I feel INNOCENT and CHILDLIKE. 1 2 3 4 5 6 23. My BREATHING is NERVOUS and UNEVEN (Or shallow and hurried). 1 2 3 4 5 6 24. I feel LOVING . 1 2 3 4 5 6 25. Things see FRESH and NEW, like seeing them for the first time. 1 2 3 4 5 6 26. I feel INDIFFERENT and DETACHED from my cares and concerns. 1 2 3 4 5 6 27. I feel PRAYERFUL or REVERENT. 1 2 3 4 5 6 28. I feel PHYSICAL DISCOMFORT or PAIN (backaches, headaches, fatigue). 1 2 3 4 5 6 29. My mind is QUIET and STILL. 1 2 3 4 5 6 30. I feel ANXIOUS. 1 2 3 4 5 6 31. I sense the DEEP MYSTERY of things beyond my understanding. 1 2 3 4 5 6 32. I feel RESTED and REFRESHED. 1 2 3 4 5 6 33. I feel CAREFREE. 1 2 3 4 5 6 34. TROUBLESOME THOUGHTS go through my mind. 1 2 3 4 5 6 35. My body is PHYSICALLY RELAXED. 1 2 3 4 5 6 36. I feel there’s no need to try to change things that simply can’t be changed. 1 2 3 4 5 6 37. I feel fully focused and ABSORBED in what I am doing. 1 2 3 4 5 6 v 38. I feel OPTIMISTIC, HOPEFUL, or TRUSTING that I can rely on someone or something Your age: ___________ Gender: G M G F 8 2005, Jonathan C. Smith, PhD

SRSI3d

Below are feelings people sometimes have.

HOW OFTEN HAVE YOU FELT THIS WAY?

1. My mind was SILENT and calm (I wasn’t thinking about anything).

£ RARELY or NEVER, less than once a month

£ About ONCE A MONTH (less than once a week)

£ About ONCE A WEEK

£ About once EVERY OTHER DAY

£ ONCE A DAY

£ A LOT, more than ONCE A DAY

2. My muscles felt TIGHT and TENSE (clenched fist or jaws; furrowed brow).





£ ONCE A DAY


3. I felt AT PEACE.





£ ONCE A DAY


4. I felt DROWSY and SLEEPY before taking a nap or retiring for sleep.





£ ONCE A DAY


5. Things seemed AMAZING, AWESOME, and EXTRAORDINARY.





£ ONCE A DAY


6. I recognized the wisdom of sometimes ACCEPTING things as they are.





£ ONCE A DAY


7. My muscles were SO RELAXED that they felt LIMP.





£ ONCE A DAY


8. I was HAPPY.





£ ONCE A DAY


9. I WORRIED





£ ONCE A DAY


10. I felt AT EASE.





£ ONCE A DAY

£ A LOT, more than ONCE A DAY 11. I felt DISTANT and FAR AWAY from my cares and concerns. £ RARELY or NEVER, less than once a month




£ ONCE A DAY


12. I felt ENERGIZED, CONFIDENT, and STRENGTHENED . £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY 13. I DOZED OFF or took a NAP when I wanted to. £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY 14. I had feelings of THANKFULNESS. £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY 15. I felt like I was living fully and SIMPLY in the PRESENT, not distracted by past or future concerns. £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY 16. Things seemed TIMELESS, BOUNDLESS, or INFINITE £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY 17. I felt IRRITATED and ANGRY £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY 18. I felt JOYFUL £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY

£ A LOT, more than ONCE A DAY 19. I felt SAD, DEPRESSED, or BLUE. £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY 20. I felt AWARE, FOCUSED, and CLEAR . £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY 21. My hands, arm s, or legs were SO RELAXED that they felt W ARM and HEAVY. £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY 22. I felt INNOCENT and CHILDLIKE. £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY 23. My BREATHING was NERVOUS and UNEVEN (Or shallow and hurried). £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY 24. I felt LOVING . £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY 25. Things seem ed FRESH and NEW, like seeing them for the first time. £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY 26. I felt INDIFFERENT and DETACHED from my cares and concerns. £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY 27. I felt PRAYERFUL or REVERENT. £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY AY

28. I felt PHYSICAL DISCOMFORT or PAIN (backaches, headaches, fatigue) £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY

29. My mind was QUIET and STILL. £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY

£ ONCE A DAY £ A LOT, more than ONCE A DAY

30. I felt ANXIOUS. £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY

31. I sensed the DEEP MYSTERY of things beyond my understanding. £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY

32. I felt RESTED and REFRESHED. £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY

33. I felt CAREFREE. £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY

34. TROUBLESOME THOUGHTS were going through my mind. £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY

35. My body was PHYSICALLY RELAXED. £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY

36. I felt there’s no need to try to change things that simply can’t be changed. £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY

37. I felt fully focused and ABSORBED in what I was doing. £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY

38. I felt OPTIMISTIC, HOPEFUL, or TRUSTING that I could rely on someone or something £ RARELY or NEVER, less than once a month £ About ONCE A MONTH (less than once a week) £ About ONCE A WEEK £ About once EVERY OTHER DAY £ ONCE A DAY £ A LOT, more than ONCE A DAY

SRSI3 SCORING The SRSI3 can be scored for four universal dimensions of mindfulness:

UNIVERSAL MINDFULNESS DIMENSION 1: MINDFUL BASIC RELAXATION ADD NUMBER RATINGS FOR THE FOLLOWING SRSI3 ITEMS, DIVIDE BY 9

3. AT PEACE. 7. RELAXED, LIMP *10. AT EASE. *11. DISTANT and FAR AWAY. 21. RELAXED, WARM and HEAVY 26. INDIFFERENT and DETACHED

32. RESTED, REFRESHED 33. CAREFREE *35. PHYSICALLY RELAXDED

The following exploratory differentiations are available for Dimension1. These correspond to parallel RMM Tracker scales:

1a. MINDFUL BASIC RELAXATION: DISENGAGEMENT / FAR AWAY ADD NUMBER RATINGS FOR THE FOLLOWING SRSI3 ITEMS, DIVIDE BY 2

11. DISTANT and FAR AWAY. 26. INDIFFERENT and DETACHED

1b. MINDFUL BASIC RELAXATION: PHYSICAL RELAXATION ADD NUMBER RATINGS FOR THE FOLLOWING SRSI3 ITEMS, DIVIDE BY 3

7. RELAXED, LIMP 21. RELAXED, WARM and HEAVY 35. PHYSICALLY RELAXDED

1c. MINDFUL BASIC RELAXATION: AT EASE/ PEACE

3. AT PEACE. 10. AT EASE. 33. CAREFREE

2. MINDFUL QUIET FOCUS 1: Focus ADD NUMBER RATINGS FOR THE FOLLOWING, DIVIDE BY 2 15. SIMPLY in PRESENT.

37. FOCUSED AND ABSORBED

3. MINDFUL QUIET FOCUS 2: Quiet ADD NUMBER RATINGS FOR THE FOLLOWING, DIVIDE BY 4 *1. SILENT. 6. ACCEPTING.

*29. QUITE and STILL 36. NO NEED TO CHANGE THINGS

4. MINDFUL AWAKENING ADD NUMBER RATINGS FOR THE FOLLOWING, DIVIDE BY 2

*20 AWARE, FOCUSED, CLEAR. 25. FRESH and NEW

UNIVERSAL MINDFULNESS DIMENSION 2: MINDFUL QUIET FOCUS AND AWAKENING (MINDFUL QFA) ADD NUMBER RATINGS FOR THE FOLLOWING, DIVIDE BY 8 1. SILENT. 6. ACCEPTING.

15. SIMPLY in PRESENT. 20 AWARE, FOCUSED, CLEAR.

25. FRESH and NEW 29. QUITE and STILL 36. NO NEED TO CHANGE THINGS 37. FOCUSED AND ABSORBED

MINDFUL DEEPENING (A-PRIORI EXPLORATORY SCALE) No conversion available UNIVERSAL MINDFULNESS DIMENSION 3: MINDFUL TRANSFORMATION / TRANSCENDENCE ADD NUMBER RATINGS FOR THE FOLLOWING, DIVIDE BY 4

5. AMAZING, AWSOME, EXTRAORDINARY. 16. TIMELESS, BOUNDLESS, INFINITE *27. PRAYERFUL and REVERENT 31. DEEP MYSTERY

UNIVERSAL MINDFULNESS DIMENSION 4: MINDFUL TRANSCENDENT POSITIVE EMOTION (MINDFUL TPE) \ADD NUMBER RATINGS FOR THE FOLLOWING, DIVIDE BY 5

*8. HAPPY. 18 JOYFUL *24. LOVING *14 THANKFUL 38. OPTIMISTIC HOPEFUL TRUSTING

SRSI3 STRESS DIMENSIONS SOMATIC STRESS ADD NUMBER RATINGS FOR THE FOLLOWING, DIVIDE BY 3

*2. Muscles TIGHT TENSE 23. BREATHING NERVOUS UNEVEN 28 PHYSICAL DISCOMFORT PAIN

EMOTIONAL STRESS ADD NUMBER RATINGS FOR THE FOLLOWING, DIVIDE BY 3

*17. IRRITATED ANGERY *19. SAD, DEPRESSED, BLUE *30. ANXIOUS

COGNITIVE STRESS ADD NUMBER RATINGS FOR THE FOLLOWING, DIVIDE BY 2

9. WORRYING. *34. TROUBSOME THOUGHTS

SRSI3 Quick Test (SRSI3 qt) The SRSI3 Quick Test (SRSI3 qt) is a 15-item state questionnaire that taps the four universal dimensions of RMM. It is appropriate in settings where longer questionnaires would be intrusive

SRSI3qt HOW DO YOU FEEL RIGHT NOW ? PLEASE CHECK ALL THE ITEM CIRCLES USING THIS KEY.

RIGHT NOW, I FEEL THIS

1 2 3 4 5 6

Not at All. A Little . . Moderately . . A Lot. Maximum

1 2 3 4 5 6 1. I feel AT EASE. 1 2 3 4 5 6 2. My muscles feel TIGHT and TENSE (clenched fist or jaws; furrowed brow). 1 2 3 4 5 6 3. I am HAPPY. 1 2 3 4 5 6 4. I feel SAD, DEPRESSED, or BLUE. 1 2 3 4 5 6 5. I feel DISTANT and FAR AWAY from my cares and concerns. 1 2 3 4 5 6 6. I feel THANKFUL. 1 2 3 4 5 6 7. I feel IRRITATED and ANGRY. 1 2 3 4 5 6 8. I feel AWARE, FOCUSED, and CLEAR . 1 2 3 4 5 6 9. I feel LOVING . 1 2 3 4 5 6 10. I feel PRAYERFUL or REVERENT. 1 2 3 4 5 6 11. I feel PHYSICAL DISCOMFORT or PAIN (backaches, headaches, fatigue). 1 2 3 4 5 6 12. My mind is QUIET and STILL. 1 2 3 4 5 6 13. I feel ANXIOUS 1 2 3 4 5 6 14. TROUBLESOME THOUGHTS go through my mind. 1 2 3 4 5 6 15. My body is PHYSICALLY RELAXED.

Your age: ___________ Gender: G M G F

SCORING Mindful Basic Relaxation (Add and divide by 3) 1 AT EASE 5 DISTANT, FAR AWAY 15 PHYSICALLY RELAXED Mindful Quiet Focus (Add and divide by 2) 8 AWARE, FOCUSED, CLEAR 12 QUIET, STILL Mindful Transformation Transcendence (Item score) 10 PRAYERFUL, REVERENT Mindful Transcendent Positive Emotion (Add and divide by 3) 3 HAPPY 6 THANKFUL 9 LOVING SRSI3 STRESS DIMENSIONS Somatic Stress (Add and divide by 2) 2 TIGHT, TENSE 11 PHYSICAL DISCOMFORT, PAIN Emotional Stress (Add and divide by 3) 4 SAD, DEPRESSED, BLUE 7 IRRITATED, ANGRY 13 ANXIOUS Cognitive Stress (Item score) 14 TROUBLESOME THOUGHTS

GEISE DISSERTATION SUMMARY AND RELIABILITIES

Geise, C. (2019). Mindfulness, meditation, and lucid dreaming (Doctoral dissertation) Abstract Mindfulness as a personality trait or a meditative exercise requires a person to be aware of their own thoughts and surroundings, attending to them in a conscious, intentional way. Lucid dreaming is similar in that it is a type of dreaming in which dreamers are aware and conscious of the fact that they are dreaming. Both appear to involve metacognition and awareness, or “awareness of awareness” in which the subject is aware and consciously attending to present experiences. Despite evidence to support the continuity hypothesis of dreaming (that posits a connection and continuation of sleeping and waking cognitions), little research has explored a relationship between lucid dreaming and waking mindfulness. The purpose of the present study was to clarify the relationship between mindfulness, lucid dreaming, and meditation experience, as engaging in meditative exercises has been closely linked to both mindfulness and lucid dreaming. A sample of undergraduate students and meditators completed questionnaires related to mindfulness, lucid dreaming frequency, and meditation practices. Surprisingly, lucid dreaming was not associated with narrow-spectrum mindfulness concepts like presence, acceptance, and awareness. Intercorrelations and multiple regression analyses indicated that lucid dreaming frequency was predicted only by experiences of Fantasy and Mindful Transcendence. Lucid dreaming frequency was also unrelated to meditation practice frequency. Possible personality implications are discussed to explain the present findings. (Geise, 2019, p. 4) Participants Participants were at least 18 years old (M = 31.71 years, sd = 17.82). Participants included Roosevelt University undergraduate students (n = 150) and meditators at private institutions across Chicago that promote and teach mindfulness practices (n = 71). Participants were involved in a variety of meditative practices including Tai Chi, yoga, peace breathing, and silent mindfulness meditation. Sixty-four participants (29.5%) were male, 152 were female (70%), and 1 participant identified as “Other.” Participants were primarily heterosexual (79.3%). Twenty-three participants identified as bisexual (10.6%), 6 identified as gay, 4 as queer, 4 as lesbian, 5 as Other, and 3 declined to answer. Participants racially and ethnically identified as White (52.5%), Hispanic (19.4%), African American (11.5%), Multiracial/Other (9.7%), and Asian (6.9%). A total of 221 participants completed the questionnaires; however, only 217 participants were included in the final analyses. I excluded 4 participants due to careless answering or multiple full questionnaires left blank. Participants were required to be proficient in English and have the ability to read English to participate.

RMM Tracker t (f) Reliabilities

RMMf Level 1 – Mindful Basic Relaxation

.659

RMMf Level 2 – Mindful Quiet Focus Basic Mindfulness: Focus Basic Mindfulness: Quiet

.792

.639

.809 RMMf Level 3 – Mindful Awakening .575 RMMf Levels 1+2+3 (Mindful FQA) RMMf Level 4 – Mindful Deepening

.810

.732 RMMf Level 5 – Mindful Transformation/ Transcendence .767 RMMf TPE – Mindful Transcendent Positive Emotion .808 Note. For exploratory purposes, I determined the alpha reliability, for Level 1 including only RMM 2-4 without RMM 1 “Far Away.” Cronbach’s alpha = .77; M = 27.07, sd = 6.58, N = 212.

MALIA DISSERTATION SUMMARY AND RELIABILITIES Malia, T. (2018). Self-reports of relaxation and mindfulness states among experiences practitioners of mindfulness related disciplines (Doctoral dissertation). Retrieved from ProQuest Database. (Accession No. 10752124) Abstract The present study is an attempt to explore the relationship between practice variables and self-reported states associated with a variety of mindfulness-related disciplines. We draw upon data from the R/M Tracker Archival Data Pool (R/MT ADP), a library of state questionnaires completed by practitioners of various approaches to relaxation, meditation, and mindfulness after a practice session. The present study was conducted in two parts. First, the underlying factor structure of a broad-spectrum self-report questionnaire of mindfulness-related experiences, the R/M Tracker, was examined. Second, we examined the relationship between the level of practice with mindfulness, age, gender, frequency of practice, and reported length of average practice session and self-reported relaxation and mindfulness experiences. Six factors were identified by means of a principal components analysis (PCA) on the R/M Tracker: Mindful Transcendence, Mindful Focus, Mindful Positive Emotion, Basic Mindful Relaxation, Pleasant Fantasy, and Unbothered Observer. Results from multiple regression analysis indicated that recalled recent regularity of individual practice (past week) significantly predicted an individual’s score on the Mindful Transcendence and Mindful Positive Emotion factors. (Malia, 2018, p.65) Sample Characteristics Participants included a total of 279 participants. This included 210 practitioners of various combinations of meditation/mindfulness and yoga and 69 controls who were not practicing meditation/mindfulness or yoga. For practitioners, RMM trackers were administered immediately after a practice session. 73 (34.8%) of the participants described their activity at the time of completing the RMM Tracker as “Mostly stretching/postures,” four participants (1.9%) described their activity as “More stretching/postures than meditation/mindfulness,” 20 participants (9.5%) described their activity as an “Equal amount of stretching/postures and meditation/mindfulness,” 39 participants (18.6%) described their activity as “More meditation/mindfulness than stretching/postures,” and 74 (35.2%) described their activity as “Mostly meditation/mindfulness.” Participants reported practicing an average of 48.42 months (sd = 101.05). The average reported length of the participant’s present session was 46.05 minutes (sd = 7.79), average length of sessions overall was 37.39 minutes (sd = 11.76), average frequency of individual practice a week was 2.59 (sd = 1.96) sessions, group sessions per week 1.61 (sd = 1.03), and number of times practiced a day was 1.27 (sd = .63). In sum this was a relatively experienced set of practitioners who have practiced over four years and currently practice about one or two times a week, with each session lasting a little more than a half an hour.” (Malia, 2018, p. 30) RMM Tracker e, RMM Tracker reliabilities Scales N Chronbach Alpha MINDFUL BASIC RELAXATION 278 .721 MINDFUL BASIC RELAXATIONb 278 .677 MINDFUL QUIET FOCUS 279 .722

MINDFUL AWAKENING 279 .710 MINDFULNESS 2 (COMBINED QUIET FOCUS AND AWAKENING) 279 .810 MINDFUL DEEPENING 279 .740 MINDFUL TRANSFORMATION / TRANSCENDENCE 279 .826 MINDFUL TRANSCENDENT POSITIVE EMOTION 279 .771 Exploratory Post-Hoc Comparisons Post-Hoc Comparisons of Yoga, Mindfulness, and Controls. (Yoga group includes those who practiced yoga only and yoga primarily supplemented by mindfulness. Mindfulness group includes those who practiced mindfulness only and mindfulness supplemented by yoga). See Malia (2018) for details. SPSS OUTPUT Descriptive Statistics

Mean Sd N MINDFUL BASIC RELAXATION CONTROL 1.79 .68 69 MEDITATION 2.59 .61 113 YOGA 2.34 .62 77 MINDFUL QUIET FOCUS CONTROL 1.88 .79 69 MEDITATION 2.58 .62 113 YOGA 2.23 .59 77 AWAKENING CONTROL 2.03 .97 69 MEDITATION 2.12 .64 113 YOGA 1.81 .80 77 DEEPENING CONTROL 1.69 .97 69 MEDITATION 1.61 .69 113 YOGA 1.36 .81 77 TRANSFORMATION CONTROL 1.38 1.12 69 MEDITATION 1.35 .849 113 YOGA . 0.89 .82 77 POSITIVE_EMOTION CONTROL 2.85 .93 69 MEDITATION 2.13 .72 113 YOGA 1.79 .93 77 Multiple Comparisons (LSD) MINDFUL BASIC RELAXTION

CONTROL VS. (MINUS) MEDITATION -.79 .000 YOGA -.54 .000 MEDITATION VS YOGA .24 .007 MINDFUL QUIET FOCUS CONTROL VS MEDITATION -.69 .000 YOGA -.34 .002 MEDITATION VS YOGA .34 .000 MINDFUL AWAKENING CONTROL VS MEDITATION -.08 .464 YOGA .22 .089 MEDITATION VS YOGA .30 .008 MINDFUL DEEPENING CONTROL VS MEDITATION .08 .497 YOGA .33 .013 MEDITATION VS YOGA .24 .036 MINDFUL TRANSFORMATION CONTROL VS MEDITATION .03 .826 YOGA .48 .001 MEDITATION VS YOGA .45 .001 POSITIVE EMOTION CONTROL VS MEDITATION .71 .000 YOGA 1.05 .000 MEDITATION VS YOGA .34 .006

REFERENCES Baer, Smith, J. C. (2019). Third-Generation Mindfulness and the Universe of Relaxation: Professional Version. Edition 1. Dubuque, IA: Kendall Hunt. Ghoncheh, S., Smith, J. C. (2004). Progressive Muscle Relaxation, Yoga Stretching, and ABC Relaxation Theory. Journal of Clinical Psychology. 60(1), 131-136. Gillani, N. B. & Smith, J. C. (2001). Zen meditation and ABC relaxation theory: An exploration of relaxation states, beliefs, dispositions, and motivations. Journal of Clinical Psychology. 57(6), 839-846. Matsumoto, M & Smith, J. C. (2001). Progressive muscle relaxation, breathing exercises, and ABC relaxation theory. Journal of Clinical Psychology. 57(12),1551-1557. Smith, J. C. (2001). Advances in ABC Relaxation: Applications and Inventories. New York: Springer Smith, J. C. (2007). Toward a Psychology of Relaxation and Renewal. Lulupress. www.lulu.com/stress Smith, J. C., Joyce, C. A. (2004). Mozart versus New Age Music: Relaxation States, Stress, and ABC Relaxation Theory. Journal of Music Therapy. 41(3), 215-224. Smith, J. C., Karmin, A. C. (2002). Idiosyncratic reality claims, relaxation dispositions, and ABC relation theory: Happiness, Literal Christianity, miraculous powers, metaphysics, and the paranormal. Perceptual and Motor Skills. 95. 1119-1128. Smith, J. C., Wedell, A. B., Kolotylo, C. J. Lewis, J., B., Kristie Y., & Segin, C. M. ABC Relaxation Theory and the factor structure of relaxation states recalled relaxation activities, dispositions, and motivations. Psychological Reports. 86. 1201-1208.

Documents

RMM SRSI3 TRACKER MANUAL€¦ · traditions of relaxation, meditation, and mindfulness (Smith, 2019). Inventory content and formant have been developed and refined in over 150 training