My Journal







Meditation and the Art of Self-Love My Journal

Contents

Welcome & Orientation





Essential Element One: Relaxing

Essential Element Two: Sitting Essential Element Three: Breathing

Essential Element Four: Witnessing

Essential Element Five: Being

Integrating





Meditation and the Art of Self-Love My Journal

Welcome & Orientation Preparation Please respond to the following questions: What do you imagine or feel when you hear the word meditation? What experience do you have with meditation? What do you want to gain from the course “Meditation and the Art of Self-Love”? How will meditation support you in your daily life? When you’re ready, go to the Discussion box at the bottom of the Welcome: Preparation activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Welcome & Orientation Daily Practice: Guided Self-Love Connection Note: Make copies of this page as needed for your practice sessions

Date ________________________





Location _______________________

Your Experience Write any images, emotions, feelings, or physical sensations you experienced in this exercise.

Enjoy connecting with self-love and appreciate your experience! When you’re ready, go to the Discussion box at the bottom of the Welcome: Experience activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal



Welcome & Orientation Expression Application in Daily Life Give yourself 15 minutes or so without interruptions, and consider: Imagine sometime in the future—say 6-12 months—and you have been regularly practicing some form of Self-Love on a daily basis.

What are you experiencing in your imagined, desired future?

What physical sensations do you have? How do you feel?



In what ways is your life—are you—different?

Now, review your Journal entries and reflect on all your experiences of Self-Love. Then, write one or more statements, in the present tense, that capture the essence of your desired future expression of Self-Love. For example: “I feel the flow of Love in my body.” “I am loved, lovable, and loving.” “I love myself more fully each day.” When you’re ready, go to the Discussion box at the bottom of the Welcome: Expression activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Essential Element One: Relaxing Preparation: Relaxing Memory In the relaxing experience you imagined, reflect on these questions, and record your responses. Be as specific and descriptive as you wish . . . What is the setting for this relaxing experience?

Where are you, and what are you doing?

What are you experiencing?

How does the relaxing experience affect your body, your emotions, and your mind?

What physical sensations and feelings do you have?

Review your responses. Write any observations you have about your experience with this Relaxing activity.

When you’re ready, go to the Discussion box at the bottom of the Relaxing: Preparation activity page, and post your response to the prompt.



Meditation and the Art of Self-Love My Journal

Essential Element One: Relaxing Daily Practice: Inner Smile Relaxation Note: Make copies of this page as needed for your practice sessions

Date ________________________





Location _______________________

Check form of Relaxation: ____ Inner Smile Relaxation (Lying Down) ____ Inner Smile Relaxation (Sitting) Your Experience Write any images, emotions, feelings, or physical sensations you experienced in this exercise.

Enjoy relaxing and appreciate your experience! When you’re ready, go to the Discussion box at the bottom of the Relaxing: Experience activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Essential Element One: Relaxing

Expression Application in Daily Life Give yourself 15 minutes or so without interruptions, and consider:

Imagine sometime in the future—say 6-12 months—and you have been regularly practicing some form of Relaxing on a daily basis.

What are you experiencing in your imagined, desired future?



What physical sensations do you have? How do you feel?



In what ways is your life—are you—different?

Now, review your Journal entries and reflect on all your experiences of Element One: Relaxing. Then, write one or more statements, in the present tense, that capture the essence of your desired future expression of Relaxing. For example: “I give myself the time and space to relax.” “I pause, relax, and refresh myself.” “I enjoy relaxing every day.” When you’re ready, go to the Discussion box at the bottom of the Relaxing: Expression activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Essential Element One: Relaxing Reflections Your notes on the Relaxing Reflections audio: Write any comments or questions about your experience with Relaxing:

When you’re ready, go to the Discussion box at the bottom of the Relaxing: Reflections activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Essential Element Two: Sitting Preparation: Musical Chairs To begin, write the 3 different types of chairs you chose for Sitting in the spaces below. Then, play Musical Chairs: Sit on one chair for a few minutes, become aware of the effects on you, and respond to the questions. Be as specific and descriptive as you wish. Repeat this activity with each of your other two chairs. First chair type ______________________________________________________________________________ How does sitting on this chair affect your body, your emotions, and your mind?

What physical sensations and feelings do you have? Second chair type ______________________________________________________________________________ How does sitting on this chair affect your body, your emotions, and your mind?

What physical sensations and feelings do you have?

Third chair type ______________________________________________________________________________ How does sitting on this chair affect your body, your emotions, and your mind?

What physical sensations and feelings do you have?

Review your responses. Write any observations you have about your experience with this Sitting activity. When you’re ready, go to the Discussion box at the bottom of the Sitting: Preparation activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Essential Element Two: Sitting Daily Practice: Sitting Note: Make copies of this page as needed for your practice sessions

Date ________________________





Location _______________________

Your Experience Write any images, emotions, feelings, or physical sensations you experienced in this exercise.

Enjoy sitting and appreciate your experience! When you’re ready, go to the Discussion box at the bottom of the Sitting: Experience activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Essential Element Two: Sitting Expression Application in Daily Life Give yourself 15 minutes or so without interruptions, and consider: Imagine sometime in the future—say 6-12 months—and you have been regularly practicing some form of Sitting on a daily basis.

What are you experiencing in your imagined, desired future?



What physical sensations do you have? How do you feel?



In what ways is your life—are you—different?

Now, review your Journal entries and reflect on all your experiences of Element Two: Sitting. Then, write one or more statements, in the present tense, that capture the essence of your desired future expression of Sitting. For example: “I am steady and comfortable in my posture.” “I explore ways to create more postural ease in my life.” “I sit feeling poised and at ease.” When you’re ready, go to the Discussion box at the bottom of the Sitting: Expression activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Essential Element Two: Sitting Reflections Your notes on the Sitting Reflections audio: Write any comments or questions about your experience with Sitting. When you’re ready, go to the Discussion box at the bottom of the Sitting: Reflections activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Essential Element Three: Breathing Preparation: Guided Breath Awareness In this activity, you experienced your breath in a new way. You may have experienced a change in the way your mind and nervous system operate. When you’re ready, write specific reflections. What physical sensations did you notice? What feelings and sensations did you experience? Did you notice any changes in your breathing? How did this affect you?

Review your responses. Write any observations you have about your experience with this Breathing activity.

When you’re ready, go to the Discussion box at the bottom of the Breathing: Preparation activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Essential Element Three: Breathing Daily Practice: Diaphragmatic Breathing Note: Make copies of this page as needed for your practice sessions

Date __________________





Location _______________________

Check form of Breathing: ____ Diaphragmatic Breathing: Lying Down ____ Diaphragmatic Breathing: Sitting Your Experience Write any images, emotions, feelings, or physical sensations you experienced in this exercise.

Enjoy breathing and appreciate your experience! When you’re ready, go to the Discussion box at the bottom of the Breathing: Experience activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Essential Element Three: Breathing

Expression Application in Daily Life Give yourself 15 minutes or so without interruptions, and consider:

Imagine sometime in the future—say 6-12 months—and you have been regularly practicing some form of Breathing on a daily basis.

What are you experiencing in your imagined, desired future?



What physical sensations do you have? How do you feel?



In what ways is your life—are you—different?

Now, review your Journal entries and reflect on all your experiences of Element Three: Breathing. Then, write one or more statements, in the present tense, that capture the essence of your desired future expression of Breathing. For example: “I inhale and exhale life energy.” “My breath nurtures and enhances my well-being.” “I breathe freely and fully.”

When you’re ready, go to the Discussion box at the bottom of the Breathing: Expression activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Essential Element Three: Breathing Reflections Your notes on the Breathing Reflections audio: Write any comments or questions about you experience with Breathing:

When you’re ready, go to the Discussion box at the bottom of the Breathing: Reflections activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Essential Element Four: Witnessing Preparation: Video (Part 1) Watch the Sharon Stone video, pause, as you’re inclined, and respond to the questions. Be as specific and descriptive as you wish. What are your observations and impressions of this person?

What physical sensations and feelings do you have?

Review your responses. Highlight or mark those words, phrases, or sentences that indicate your interpretations of something you felt about Sharon Stone. Then, go to the next page of your journal and complete Part 2.

Meditation and the Art of Self-Love My Journal

Essential Element Four: Witnessing Preparation: Video (Part 2) Refer to the words, phrases, or sentences you highlighted or marked on the previous journal page (Part 1) in response to the video of Sharon Stone. Under the columns below, write examples of your “positive” and “negative” interpretations. Favorable Unfavorable (Positive) (Negative) When you’re ready, go to the Discussion box at the bottom of the Witnessing: Preparation activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal



Essential Element Four: Witnessing

Daily Practice: Awakening the Witness Note: Make copies of this page as needed for your practice sessions. Date __________________





Location _______________________

Your Experience Write any images, emotions, feelings, or physical sensations you experienced in this exercise.

Enjoy witnessing and appreciate your experience! When you’re ready, go to the Discussion box at the bottom of the Witnessing: Experience activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Essential Element Four: Witnessing Expression Application in Daily Life Give yourself 15 minutes or so without interruptions, and consider: Imagine sometime in the future—say 6-12 months—and you have been regularly practicing some form of Witnessing on a daily basis.

What are you experiencing in your imagined, desired future?



What physical sensations do you have? How do you feel?



In what ways is your life—are you—different?

Now, review your Journal entries and reflect on all your experiences of Element Four: Witnessing. Then, write one or more statements, in the present tense, that capture the essence of your desired future expression of Witnessing. For example: “I release my stories and cultivate unconditional love.” “I observe without judgment.” “I am the witness throughout my daily experiences.”

When you’re ready, go to the Discussion box at the bottom of the Witnessing: Expression activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Essential Element Four: Witnessing Reflections Your notes on the Witnessing Reflections audio: Write any comments or questions about your experience with Witnessing:

When you’re ready, go to the Discussion box at the bottom of the Witnessing: Reflections activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Essential Element Five: Being Preparation: Time Travel In the activity of doing nothing, you typically have experiences related to your past, your present, or your future. After you bring your attention back into the room, reflect on these questions and record your responses. Be as specific and descriptive as you wish . . . What images, emotions, feelings, or physical sensations did you experience?

How much of your attention was devoted to your past? your present? your future?

Review your responses. Write any observations you have about your experience with this Being activity.

When you’re ready, go to the Discussion box at the bottom of the Being: Preparation activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Essential Element Five: Being Daily Practice: Being Present Note: Make copies of this page as needed for your practice sessions Date __________________





Location _______________________

Your Experience Write any images, emotions, feelings, or physical sensations you experienced in this exercise.

Enjoy being and appreciate your experience! When you’re ready, go to the Discussion box at the bottom of the Being: Experience activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Essential Element Five: Being Expression Application in Daily Life Give yourself 15 minutes or so without interruptions, and consider: Imagine sometime in the future—say 6-12 months—and you have been regularly practicing some form of Being on a daily basis.

What are you experiencing in your imagined, desired future?



What physical sensations do you have? How do you feel?



In what ways is your life—are you—different?

Now, review your Journal entries and reflect on all your experiences of Element Five: Being. Then, write one or more statements, in the present tense, that capture the essence of your desired future expression of Being. For example: “I enjoy being in the present moment.” “I create ease and freedom in my presence in daily living.” “I am here, now.”

When you’re ready, go to the Discussion box at the bottom of the Being: Expression activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Essential Element Five: Being

Reflections Your notes on the Being Reflections audio: Write any comments or questions about your experience with Being:

When you’re ready, go to the Discussion box at the bottom of the Being: Reflections activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Integrating Preparation With words, symbols, or drawings, represent your impressions or experiences for each of the five course elements. You might use one piece of paper for each element, another larger piece of paper, or the space below. Be as creative as you wish . . . The five Essential Elements are: Relaxing Sitting Breathing Witnessing Being

Review your responses. Write any observations you have about your experience with this Integrating activity.

When you’re ready, go to the Discussion box at the bottom of the Integrating: Preparation activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Integrating Daily Practice: Guided Meditation Note: Make copies of this page as needed for your practice sessions Date __________________





Location _______________________

Your Experience Write any images, emotions, feelings, or physical sensations you experienced in this exercise.

Enjoy meditating and appreciate your experience! When you’re ready, go to the Discussion box at the bottom of the Integrating: Experience activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Integrating Expression Application in Daily Life Give yourself 15 minutes or so without interruptions, and consider: Imagine sometime in the future—say 6-12 months—and you have been regularly practicing some form of meditation on a daily basis.

What are you experiencing in your imagined, desired future?



What physical sensations do you have? How do you feel?



In what ways is your life—are you—different?

Now, review your Journal entries and reflect on all your experiences with meditation. Then, write one or more statements, in the present tense, that capture the essence of your desired future expression of integrating all the essential elements in your meditation. For example: “I create opportunities for peace, love, and joy in my daily life.” “I consciously practice meditation infused with self-love.” “I embrace my own way of developing and sustaining a meaningful meditation practice.”

When you’re ready, go to the Discussion box at the bottom of the Integrating: Expression activity page, and post your response to the prompt.

Meditation and the Art of Self-Love My Journal

Integrating

Reflections Your notes on the Integrating Reflections audio: Write any comments or questions about your experience with meditation:

When you’re ready, go to the Discussion box at the bottom of the Integrating: Reflections activity page, and post your response to the prompt.