{"title":"Mindfulness \u0026 Personal Growth","description":"\u003cp\u003eTools for the slower work of understanding yourself better. This collection brings together guided journals, boundary and values workbooks, gratitude and reflection prompts, and mindfulness exercises for building self-awareness over time.\u003c\/p\u003e\u003cp\u003eThese are educational self-reflection resources. They are not therapy, counselling, or personalised professional advice.\u003c\/p\u003e","products":[{"product_id":"personal-boundaries-workbook-adults","title":"Personal Boundaries Workbook for Adults | 28-Page Printable PDF","description":"\u003cp\u003eKnowing that you need a boundary and finding the words to express it are two different steps. This 28-page workbook gives you a calm, structured place to explore your limits, notice recurring patterns and prepare for a clearer conversation.\u003c\/p\u003e\n\u003cp\u003eMove through six areas of personal boundaries—physical, sexual, material, time, verbal and emotional—then use guided prompts and planning pages to decide what feels right for you and what you may want to communicate next.\u003c\/p\u003e\n\u003ch3\u003eWhat you will explore\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eWhat personal boundaries are and why they matter\u003c\/li\u003e\n\u003cli\u003eRigid, porous and healthy boundary styles\u003c\/li\u003e\n\u003cli\u003ePhysical, sexual, material, time, verbal and emotional boundaries\u003c\/li\u003e\n\u003cli\u003eAn 18-question, non-clinical personal-boundary self-check\u003c\/li\u003e\n\u003cli\u003eReflection prompts to help you notice patterns without labelling yourself\u003c\/li\u003e\n\u003cli\u003eA DEAR MAN communication overview and planning worksheet\u003c\/li\u003e\n\u003cli\u003eAdaptable boundary-response examples and eight affirmations\u003c\/li\u003e\n\u003cli\u003eA take-action page and boundary-circle exercises\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho this workbook is for\u003c\/h3\u003e\n\u003cp\u003eIt is designed for adults who want a practical, self-guided way to think through personal limits and prepare for boundary conversations. Work through it from beginning to end, choose the pages that fit your current situation, or bring your completed reflections to a qualified professional as a personal discussion aid.\u003c\/p\u003e\n\u003ch3\u003eChoose your edition\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eA4:\u003c\/strong\u003e one 28-page PDF sized for 210 × 297 mm paper\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eUS Letter:\u003c\/strong\u003e one 28-page PDF sized for 8.5 × 11-inch paper\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA4 + US Letter Bundle:\u003c\/strong\u003e both paper-size editions\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eEach edition contains the same workbook content. Choose the paper size that matches your printer, or select the bundle if you want both formats.\u003c\/p\u003e\n\u003ch3\u003eHow to use it\u003c\/h3\u003e\n\u003cp\u003ePrint the file that matches your paper at actual size or 100%. You can also annotate the PDF in a compatible app. The files are not interactive or fillable PDF forms.\u003c\/p\u003e\n\u003ch3\u003eDigital product details\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eDigital PDF download; no physical item will be shipped\u003c\/li\u003e\n\u003cli\u003e28 pages in each edition\u003c\/li\u003e\n\u003cli\u003eNon-fillable PDF format\u003c\/li\u003e\n\u003cli\u003eDesigned for adults aged 18 and over\u003c\/li\u003e\n\u003cli\u003eFor personal, non-commercial use by one purchaser\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003ePlease read before purchasing\u003c\/h4\u003e\n\u003cp\u003eOne section discusses sexual boundaries and consent. This workbook is an educational self-reflection resource. It is not therapy, medical advice, mental-health treatment, diagnosis, crisis support or a substitute for personalised professional care.\u003c\/p\u003e\n\u003cp\u003ePersonal-use licence only. You may not resell, redistribute, share, upload or use the files with clients, classrooms or groups unless a separate licence explicitly permits it.\u003c\/p\u003e\n\u003cp\u003eCopyright © 2026 Theeles Digital LLP. All rights reserved. theeles.com.\u003c\/p\u003e","brand":"Theeles Digital LLP","offers":[{"title":"A4","offer_id":46251387420729,"sku":"THELES-PBW-A4","price":699.0,"currency_code":"INR","in_stock":true},{"title":"US Letter","offer_id":46251387453497,"sku":"THELES-PBW-LTR","price":699.0,"currency_code":"INR","in_stock":true},{"title":"A4 + US Letter Bundle","offer_id":46251387486265,"sku":"THELES-PBW-BDL","price":849.0,"currency_code":"INR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0809\/7873\/9257\/files\/theeles-personal-boundaries-01-featured_5651eb59-049e-4e8a-9dcd-a8da9465d2c1.png?v=1785143229"},{"product_id":"neurodivergent-friendly-dbt-skills-workbook","title":"Neurodivergent-Friendly DBT Skills Workbook | 47-Page Printable PDF","description":"\u003cp\u003eWhen emotions feel loud, even a small next step can be difficult to find. This printable workbook brings core Dialectical Behaviour Therapy (DBT) concepts into one calm, colour-coded place for adults who want a structured way to reflect, practise and build a personal toolkit.\u003c\/p\u003e\n\u003cp\u003eAcross 47 pages, you can explore the balance between acceptance and change, notice patterns in thoughts and emotions, and try practical exercises organised around four familiar DBT skill areas. Work through the pages in order or choose the section that feels most useful today.\u003c\/p\u003e\n\u003ch3\u003eWhat is inside\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eUnderstanding DBT — 6 pages:\u003c\/strong\u003e Wise Mind, Emotion Mind and Reasonable Mind, a feelings wheel, functions of emotions and first-step goal prompts\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eMindfulness — 5 pages:\u003c\/strong\u003e observe, describe and participate skills; non-judgmental attention; meditation and a five-senses activity\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDistress tolerance — 12 pages:\u003c\/strong\u003e distraction, self-soothing, IMPROVE, pros and cons, TIPP, paced breathing, half-smiling and awareness exercises\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEmotional regulation — 10 pages:\u003c\/strong\u003e naming emotions, reducing vulnerability, positive experiences, mindful emotion awareness and opposite-action prompts\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eInterpersonal effectiveness — 9 pages:\u003c\/strong\u003e relationship goals, mindful attention, DEAR MAN, GIVE, FAST, barriers to communication and planning ahead\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSelf-reflection — 3 pages:\u003c\/strong\u003e prompts covering mindfulness, emotional regulation, relationships, distress tolerance, self-validation and self-compassion\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eA flexible, lower-pressure format\u003c\/h3\u003e\n\u003cp\u003eThe pages use soft colours, clear section headings, bite-sized explanations and generous writing space. Everyone’s access needs are different, so use the workbook in the way that suits you: print one page at a time, pause between activities, skip anything that is not useful, or work alongside a qualified professional.\u003c\/p\u003e\n\u003ch3\u003eChoose your edition\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eA4:\u003c\/strong\u003e one 47-page PDF sized for 210 × 297 mm paper\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eUS Letter:\u003c\/strong\u003e one 47-page PDF sized for 8.5 × 11-inch paper\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA4 + US Letter Bundle:\u003c\/strong\u003e both paper-size editions\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eEach edition contains the same workbook content. Choose the size that matches your printer, or select the bundle if you want both formats.\u003c\/p\u003e\n\u003ch3\u003eHow to use it\u003c\/h3\u003e\n\u003cp\u003ePrint the full workbook or only the pages you want. For best results, print at actual size or 100%. Use the exercises as optional reflection prompts, not tests you need to complete perfectly. Stop if an activity feels overwhelming and return only when it feels appropriate.\u003c\/p\u003e\n\u003ch3\u003eDigital product details\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eDigital PDF download; no physical item will be shipped\u003c\/li\u003e\n\u003cli\u003e47 pages in each edition\u003c\/li\u003e\n\u003cli\u003eColour, non-fillable PDF format\u003c\/li\u003e\n\u003cli\u003eIntended for personal adult use\u003c\/li\u003e\n\u003cli\u003eFor one purchaser’s personal, non-commercial use\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eImportant wellbeing information\u003c\/h3\u003e\n\u003cp\u003eThis workbook discusses intense emotions, crisis-survival skills, depression, risky behaviour, alcohol or drug use, and self-harm. It is an educational self-reflection resource only. It is not DBT treatment, psychotherapy, diagnosis, crisis care, medical advice or a substitute for support from a qualified mental-health professional.\u003c\/p\u003e\n\u003cp\u003eDBT is a structured form of therapy that is normally delivered by trained professionals. If you are currently in treatment, follow your care plan and speak with your clinician about which exercises are appropriate. Some physical distress-tolerance activities may not suit every health condition; seek professional advice when needed.\u003c\/p\u003e\n\u003cp\u003eIf you feel unable to keep yourself safe, are thinking about self-harm, or are in immediate danger, contact your local emergency or crisis service now. Do not rely on this workbook for urgent support.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eLicence:\u003c\/strong\u003e Personal use only. You may not resell, redistribute, share, upload or use the files with clients, groups or organisations unless a separate licence explicitly permits it.\u003c\/p\u003e\n\u003cp\u003eCopyright © 2026 Theeles Digital LLP. All rights reserved. theeles.com.\u003c\/p\u003e","brand":"Theeles Digital LLP","offers":[{"title":"A4","offer_id":46253770473529,"sku":"THELES-NDBT-A4","price":699.0,"currency_code":"INR","in_stock":true},{"title":"US Letter","offer_id":46253770506297,"sku":"THELES-NDBT-LTR","price":699.0,"currency_code":"INR","in_stock":true},{"title":"A4 + US Letter Bundle","offer_id":46253770539065,"sku":"THELES-NDBT-BDL","price":899.0,"currency_code":"INR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0809\/7873\/9257\/files\/01-dbt-workbook-hero.png?v=1785212142"},{"product_id":"couples-connection-workbook-71-page-printable-pdf","title":"Couples Connection Workbook | 71-Page Printable PDF","description":"\n\u003ch3\u003eWhen the conversation matters but the words do not come easily\u003c\/h3\u003e\n\u003cp\u003eCaring about your relationship does not automatically make every conversation simple. Sometimes you need a calm place to slow down, think separately and put what you mean into words.\u003c\/p\u003e\n\u003cp\u003eThe \u003cstrong\u003eCouples Connection Workbook\u003c\/strong\u003e is a 71-page printable PDF for adults who want more structure around relationship reflection, communication, trust, appreciation and future planning. Use one worksheet at a time, complete selected pages individually before talking, or bring suitable pages into a session with a qualified professional.\u003c\/p\u003e\n\n\u003ch3\u003eWhat you will work through\u003c\/h3\u003e\n\n\u003ch4\u003eRelationship reflection and foundation\u003c\/h4\u003e\n\u003cul\u003e\n  \u003cli\u003eNotice shared moments, strengths and current pressure points\u003c\/li\u003e\n  \u003cli\u003eReflect on attraction, annoyance, roles and expectations\u003c\/li\u003e\n  \u003cli\u003eChoose areas that feel useful to explore next\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eCommunication and conflict patterns\u003c\/h4\u003e\n\u003cul\u003e\n  \u003cli\u003eExplore common communication styles and barriers\u003c\/li\u003e\n  \u003cli\u003ePractise listening, perspective-taking and clearer requests\u003c\/li\u003e\n  \u003cli\u003eUse guided prompts for “I” statements and needs-based conversations\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eExternal influences and emotional connection\u003c\/h4\u003e\n\u003cul\u003e\n  \u003cli\u003eConsider how technology, past experiences and personal triggers affect connection\u003c\/li\u003e\n  \u003cli\u003eReflect on trust, emotional closeness and everyday rituals\u003c\/li\u003e\n  \u003cli\u003eMake room for gratitude and written appreciation\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eShared goals and future planning\u003c\/h4\u003e\n\u003cul\u003e\n  \u003cli\u003eClarify desired relationship outcomes and unspoken expectations\u003c\/li\u003e\n  \u003cli\u003eExplore collaboration, individuality and shared decision-making\u003c\/li\u003e\n  \u003cli\u003eIdentify personal and shared goals without losing individual identity\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eBonus check-in cards\u003c\/h4\u003e\n\u003cp\u003ePrint and cut the daily, weekly and monthly question cards for quick, low-pressure conversation starters.\u003c\/p\u003e\n\n\u003ch3\u003eWho this workbook is for\u003c\/h3\u003e\n\u003cul\u003e\n  \u003cli\u003eAdults aged 18+ in a dating, partnered or married relationship\u003c\/li\u003e\n  \u003cli\u003eCouples who want a self-paced way to reflect and check in\u003c\/li\u003e\n  \u003cli\u003ePartners who prefer structured prompts to an open-ended conversation\u003c\/li\u003e\n  \u003cli\u003eIndividuals who want to organise their thoughts before sharing voluntarily\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eYou do not need to complete every page. Choose only the sections that fit your situation and comfort level.\u003c\/p\u003e\n\n\u003ch3\u003eChoose your edition\u003c\/h3\u003e\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003eA4 Printable PDF:\u003c\/strong\u003e suited to standard A4 paper\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eUS Letter Printable PDF:\u003c\/strong\u003e suited to 8.5 × 11 inch paper\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eA4 + US Letter Bundle:\u003c\/strong\u003e both paper-size editions for flexible printing\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eEach edition contains the same 71-page workbook content.\u003c\/p\u003e\n\n\u003ch3\u003eHow to use it thoughtfully\u003c\/h3\u003e\n\u003col\u003e\n  \u003cli\u003eChoose one worksheet instead of trying to finish the workbook in order.\u003c\/li\u003e\n  \u003cli\u003eConsider completing the page separately before discussing it.\u003c\/li\u003e\n  \u003cli\u003eShare only what feels safe, relevant and voluntary.\u003c\/li\u003e\n  \u003cli\u003ePause if either person feels pressured, afraid or overwhelmed.\u003c\/li\u003e\n  \u003cli\u003eReturn later or seek qualified support when a topic needs more care.\u003c\/li\u003e\n\u003c\/ol\u003e\n\n\u003ch3\u003eDigital product details\u003c\/h3\u003e\n\u003cul\u003e\n  \u003cli\u003e71-page full-colour workbook\u003c\/li\u003e\n  \u003cli\u003ePrintable, non-fillable PDF format\u003c\/li\u003e\n  \u003cli\u003eDesigned to be printed and completed by hand\u003c\/li\u003e\n  \u003cli\u003eAdults 18+; includes trauma and sexual\/intimacy topics\u003c\/li\u003e\n  \u003cli\u003eDigital product only; no physical item will be shipped\u003c\/li\u003e\n  \u003cli\u003eColours can vary between screens, printers and paper\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eImportant relationship and wellbeing information\u003c\/h3\u003e\n\u003cp\u003eThis workbook is an educational self-reflection resource. It is \u003cstrong\u003enot couples therapy, counselling, diagnosis, medical advice or crisis support\u003c\/strong\u003e, and it cannot replace care from a qualified professional.\u003c\/p\u003e\n\u003cp\u003eBoth partners should participate voluntarily and be able to speak safely. Do not use joint exercises where abuse, coercive control, intimidation, surveillance or fear is present, and never pressure someone to disclose personal or traumatic experiences. If there is immediate danger, contact local emergency services or appropriate local support.\u003c\/p\u003e\n\n\u003ch3\u003ePersonal-use licence\u003c\/h3\u003e\n\u003cp\u003eYour purchase is for personal, non-commercial use by one buyer or couple. The files may not be shared, resold, redistributed, uploaded to other platforms or used to create products for sale.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003ePublished by Theeles Digital LLP.\u003c\/strong\u003e\u003c\/p\u003e","brand":"Theeles Digital LLP","offers":[{"title":"A4","offer_id":46253812219961,"sku":"THEELES-CCW-A4","price":699.0,"currency_code":"INR","in_stock":true},{"title":"US Letter","offer_id":46253812252729,"sku":"THEELES-CCW-USL","price":699.0,"currency_code":"INR","in_stock":true},{"title":"A4 + US Letter Bundle","offer_id":46253812285497,"sku":"THEELES-CCW-BUNDLE","price":899.0,"currency_code":"INR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0809\/7873\/9257\/files\/01-couples-connection-workbook-hero_4d19ce14-50d1-4481-b6d9-8e4ff2dc69e8.png?v=1785221951"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0809\/7873\/9257\/collections\/image_1c4ecb8f-ba7a-452d-9417-2f2517e09c52.webp?v=1784974422","url":"https:\/\/theeles.com\/collections\/mindfulness-personal-growth.oembed","provider":"Theeles Digital LLP","version":"1.0","type":"link"}