This week, through loving intentions and mindful inquiry, we start transforming the voice in our head into a loving friend. At the same time, we continue our daily meditation and gratitude practices.
I wish you much success. If you have any questions or concerns, please contact me, your course teacher.
Wishing you love, wisdom, and joy!
Do as Soon as Possible
1. Read this entire page so you understand all that you are asked to do this week.
2. Click on the link and download these week three handouts that contains your assignments:
3. Complete the Investigation Planning Handout. (2 min)
4. Read the Judgement Handout and review it as needed. (3 min)
5. Read the Investigating Self-Judgment handout and use it to investigate three or more self-judgements on three or more days this week. It is important to do the investigations on different days, as the regular review will help you retain the information better. (6 min to read - 10 minutes to investigate)
Do Every Day
6. Every day, between now and the next class, meditate using the 5-minute breath meditation. Stream or download it above. Immediately after meditating, record the meditation on your tracking log. (5 min)
This meditation helps us be mindful, grounded, balanced, calm, and focused.
7. Every day, between now and the next class, do the week 3 intention-setting practice (see handouts above), then immediately record it in your tracking log. Read and follow the instructions for the activity. (5 min)
8. Each day, any time after 2 PM, message your gratitudes to your gratitude group. Read their gratitudes and practice being happy for their happiness (sympathetic joy). (1 min)
9. Look at your “Live with an attitude of gratitude” slogan card several times a day and take a few moments to give thanks for all of the blessings in your life. (1 min)
Do This on Days When You Miss Doing the Meditation, the Intention-Setting, or Both
10. If you miss meditating or intention setting for a day, get out your journal and answer these questions (5-10 min):
• What prevented me from successfully completing my intention (to meditate, do the intention-setting, or both)?
• What can I do to prevent this situation from happening in the future?
• If I can’t prevent this situation from arising, what can I do to not let it derail me from completing my intention?
These questions can also be found in your Creating a Daily Meditation Practice handout under the heading “Test Drive Your Intention.” Every day you answer these questions, record that activity under the Investigation (Inv) section of your tracking log.
Recommended
11. Watch this TEDx Talk: Cultivating Unconditional Self-Worth by Adia Gooden. (16 min)
It’s important to hear different voices on these subjects, which is why we provide you with these recommended readings and viewings by other people.