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Post by Admin on Nov 30, 2017 18:28:43 GMT
Post your responses and/or questions to Session 3 on this thread
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Post by jenniferowens on Dec 20, 2017 16:55:03 GMT
Session 3: Wise Mind
3.3 Reflections on the Sensory Integration Meditation
What did you learn about your own body from the meditation?
Indoor
My body felt a bit of discomfort and more antsy in the indoor meditation. I also noticed that I have trouble with noticing any smells in the air indoors.
Outdoor
My body felt more relaxed and I was able to notice/focus more on the sensations.
Did you experience any new bodily sensations during this meditation? If so, how did these sensations manifest in your body?
Indoor
n/a
Outdoor
n/a
Did you find any areas of deep relaxation or wellbeing in your body after doing the meditation?
If so, where? Describe the experience.
Indoor
After this meditation, I felt more relaxed, but also attuned to my surroundings and in this case I was in my room, which felt messy and overwhelming after the meditation.
Outdoor
I felt a deep sense of connection to my surroundings (woody area of a park), which made me feel more at ease and centered.
Did you experience any emotional sensations while doing the meditation? If so, did these emotions seem to be linked to a certain experience or sensation? For example, did the emotion seem to be triggered by an aroma? By a sound? By a sight? By any other sensation? Describe these sensations and emotions in the spaces provided below.
Indoor
I felt frustrated and overwhelmed by the amount of things in my space.
Outdoor
the sensation that triggered emotional response for me was hearing. Listening to the birds, wind in trees and other nature sounds gave me a deep sense of appreciation and wonder.
Did the meditation and the accompanying sensations trigger any streams of thought? If so, were these thoughts associated with any particular sensations (for example, if you were doing the meditation outdoors and heard children on a playground, and it triggered streams of thought about happy days in your youth engaging in similar activities)?
Indoor
Streams of thought ; wish my room didn't look like this, I would like to move and have a minimalist space, but can't move until I get enough money to make repairs and then I felt stressed.
Outdoor
I mostly was able to pay attention to senses without much thinking. But at one moment, I heard a car and I started thinking that I wish I could be totally alone, with no other people or man made sounds.
Did the meditation trigger any memories? If so, were these memories associated with any particular sensations?
Indoor
n/a
Outdoor
n/a
What did you learn from the meditation about how your body experiences thoughts, emotions, and memories in relation to your physical sensations? Describe in the spaces below.
Indoor
I am not as aware of uncomfortable emotions in my body - (except anxiety/fear) and I am more aware of pleasant emotions. I don't relate many memories to these senses, at least in this meditation. My money mind was primarily focused on the present and future.
Outdoor
same as above, except ability to feel more positive emotions in body.
3.6 Mindful Acceptance of Discomfort
Name:
Date:
Do a Body Scan meditation, focusing on identifying any areas of discomfort in your body. Complete the Body Scan, paying special attention to where you may be experiencing any pain or discomfort in your own body. After completing the meditation, answer the questions below. Be as specific as possible in your answers.
Where did you feel the discomfort? Write the descriptions on the lines provided on the next page. Be as specific as possible. For example, don’t say, “In my back.”
Instead say, “In my lower back, about an inch from the tip of my spine.”
Specifically where did you feel the discomfort? If more than one location on your body, list all locations in the space provided:
I felt discomfort in my left abdomen right below my diaphragm. I also felt discomfort in my head around my hairline. I felt discomfort in my lower back across my pelvic bone.
Describe the discomfort. Was it sharp, or dull? Hot or cold? Constant or throbbing? Be as specific as possible.
The pain in my abdomen was sharp and cramp like, no temp. constant pain, but didn't notice it twice scanning other body parts. The pain in my head was more dull, hot and throbbing. The pain in my lower back was dull, throbbing and went away when I was scanning other body parts.
Were there any areas of your body that felt particularly relaxed during the meditation? How were these areas different?
My back and my upper arms and hands. They were different because I didn't feel any sensations and they felt heavy.
What did you learn about your body during this meditation?
I am sensitive to pain and I noticed that my body can ‘let go’ of pain or at least the resistance to pain easier than I thought.
What did you learn about your body that would help you to trust your own inner wisdom? Be specific.
I learned that I can be ok if I experience pain and I don’t have to make up ideas about the pain. My inner wisdom can tell me if it is ‘serious’ or not. I can trust that, rather than making up scenarios about the pain. I can trust my inner wisdom to help me ‘handle’ it.
Now do the mindful body scan again, keeping in mind the answers to the questions on the previous pages of this worksheet. Cultivate an attitude of open acceptance to what your body is telling you during the meditation. Don’t fight the discomfort; instead, go inside of it by greeting it with open acceptance. Observe it and describe it to yourself in the moment.
As you do the Body Scan meditation again, is your experience different this time? If so, describe the differences you noted in the space provided below:
Ironically, I noticed discomfort, but not as noticeable before, since I was ‘leaning”into it rather than away from it.
3.7 The Mindful Body of the True Self
Our bodies are the vehicles that carry us through this journey we call life. The more you can learn about your body, the more you will know about yourself.
Picture your True Self in your mind’s eye. Hold this image of your True Self in your mind for a moment as you answer the questions below.
How does your True Self manifest itself in your body?
My true self manifests itself as calm and confidence in my body as an absence of tension in my abdomen. My true self manifests its self as safe and open to being free and in the moment by lack of tension in my shoulders and pelvic area.
Are there any aspects of your True Self that are not currently manifesting in your body?
Example: Does your body posture indicate confidence? If it does not, what would it take to change that? How could you change your body posture to move more into alignment with your True Self?
As mentioned about, I typically carry tension in many areas which affects my posture and pain levels in my body due to the tension. My true self can feel open, I would notice this by opening my shoulders and letting my heart lead, I would not crunch forward (tensing my pelvic area and abdomen). This would allow me to sit straighter and more comfortable.
Are there aspects of your True Self that are already manifesting in your body? In the way you carry yourself? In your posture? In the way energy flows through your body? How can you have more of these manifestations of True Self in your body?
I can feel these manifestations when in nature and when moving (leisure walking, hiking, riding my bike etc.). I feel relaxed and open and less tension. I can feel it when I am mindful and engaged in my senses, mostly as not 'worrying" or tensing. I sometimes feel it in my face, when it is authentically smiling or relaxed.
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Post by Admin on Dec 26, 2017 20:12:41 GMT
Good insights...when you do the program with others, these responses tell me you should have no problem helping them to discover how emotions manifest in their own bodies. Sounds like you already have a great deal of awareness of your own body!
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katie
New Member
Posts: 3
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Post by katie on Jul 4, 2018 22:48:35 GMT
Session 3: Wise Mind
3.3 Reflections on the Sensory Integration Meditation
Name: Katie LaPlant
Date: 7/2/18
What did you learn about your own body from the meditation?
Indoor: I had a lot of thoughts disrupting the meditation. It is early morning and I just woke up. My body is a bit sore from the activities this past weekend. My body a little stiff and not fully awake and my sense of smell and taste not awake either. I never noticed that.
Outdoor: More peaceful outside. Love listening to the birds and the air move. I still notice being stiff and sore though lol.
Did you experience any new bodily sensations during this meditation? If so, how did these sensations manifest in your body?
Indoor: Very in tune to stiff joints and crampy muscles. Nothing too exciting or peaceful. Just quiet and nice.
Outdoor: Very aware of the different animal sounds outside. I cannot believe how many different birds I hear in one morning. Being outside in nature and looking at the bright, vivid colors of the morning is very rejuvenating and peaceful. Feeling more connected to God while outside.
I think the sensation of peace and calm manifested in my shoulders and upper body which is where I carry a lot of stress and anxiety.
Did you find any areas of deep relaxation or wellbeing in your body after doing the meditation? If so, where? Describe the experience.
Indoor: I would not say deep relaxation. But I was relaxed.
Outdoor: Much more relaxed outside.
Did you experience any emotional sensations while doing the meditation? If so, did these emotions seem to be linked to a certain experience or sensation? For example, did the emotion seem to be triggered by an aroma? By a sound? By a sight? By any other sensation? Describe these sensations and emotions in the spaces provided below.
Indoor: Could not smell anything inside. I think I felt more stressed and distracted inside. I have 3 kids and a husband along with two dogs inside. So always waiting for them to wake up. I also notice that I am more likely to worry about what time it is when I am inside.
Outdoor: Much more relaxed. Less stress, worry and hurry.
Did the meditation and the accompanying sensations trigger any streams of thought? If so, were these thoughts associated with any particular sensations (for example, if you were doing the meditation outdoors and heard children on a playground, and it triggered streams of thought about happy days in your youth engaging in similar activities)?
Indoor: I was honestly a bit bored with the activity inside. Much harder to focus on the meditation.
Outdoor: Watched the air move the leaves on the trees and loved hearing the light sound of the air. Made me think about creation and how every part of the earth has a purpose. And I will never know what every little purpose is, but it is interesting thinking about it. The neighbors sprinklers turned on at the end of the meditation and I had a thought about how annoyed I am that they built this house where my favorite bunch of trees were and now instead of looking at the trees in the morning I get to look at their house and listen to their sprinklers.
Did the meditation trigger any memories? If so, were these memories associated with any particular sensations?
Indoor: No particular memories came up.
Outdoor: Yes, I remembered what it was like when that house was not there and I felt kind of sad.
What did you learn from the meditation about how your body experiences thoughts, emotions, and memories in relation to your physical sensations? Describe in the spaces below.
Indoor: There were fewer sensations indoors and more distractions that had to do with technology and time and made me feel hurried and rushed and less focused.
Outdoor: There were much more natural sensations outdoors. My senses were more alive and the sounds much more peaceful.
3.6 Mindful Acceptance of Discomfort
Name: Katie LaPlant
Date: 7/4/18
Do a Body Scan meditation, focusing on identifying any areas of discomfort in your body. Complete the Body Scan, paying special attention to where you may be experiencing any pain or discomfort in your own body. After completing the meditation, answer the questions below. Be as specific as possible in your answers.
Where did you feel the discomfort? Write the descriptions on the lines provided on the next page. Be as specific as possible. For example, don’t say, “In my back.” Instead say, “In my lower back, about an inch from the tip of my spine.” Specifically where did you feel the discomfort? If more than one location on your body, list all locations in the space provided:
I feel some discomfort in my right calve on the upper and outer part of the calf, about 2.5 inches from the back of the knee. I feel itchy on my feet and my head feels tight as my hair is being pulled in an elastic band.
Describe the discomfort. Was it sharp, or dull? Hot or cold? Constant or throbbing? Be as specific as possible. It is a dull and consistent discomfort. It feels like a tight muscle. It does not have a temperature and it is not throbbing. I do feel throbbing in my head. My stomach feels a bit bloated from food. There is a cool feeling inside my thoat as I ate ice cream earlier and I can still feel the trail of cool.
Were there any areas of your body that felt particularly relaxed during the meditation? How were these areas different? Many different areas felt relaxed and I could even feel certain areas that were stiff and tight loosen as I put thought into that part of the body. My eyes felt especially relaxed and heavy. My legs and shoulders felt heavy.
What did you learn about your body during this meditation?
I love body scans. I always get to see how tight my muscles are and how tight I am holding them without even realizing it. I also learned that I am a very shallow breather. I learn that taking the time to pay attention to all the parts of my body is really powerful.
What did you learn about your body that would help you to trust your own inner wisdom? Be specific. Just putting the focus on a certain part allows me to release the tension and muscle without even making a movement. The brain is so incredibly powerful.
Now do the mindful body scan again, keeping in mind the answers to the questions on the previous pages of this worksheet. Cultivate an attitude of open acceptance to what your body is telling you during the meditation. Don’t fight the discomfort; instead, go inside of it by greeting it with open acceptance. Observe it and describe it to yourself in the moment.
As you do the Body Scan meditation again, is your experience different this time? If so, describe the differences you noted in the space provided below:
I feel like my body is more precious when I mindfully do the exercise with acceptance. The first time I did it, it was all about noticing. But adding the acceptance part, adds a component of love and self-compassion to it.
3.7 The Mindful Body of the True Self
Name: Katie LaPlant
Date: 7/4/18
Our bodies are the vehicles that carry us through this journey we call life. The more you can learn about your body, the more you will know about yourself. Picture your True Self in your mind’s eye. Hold this image of your True Self in your mind for a moment as you answer the questions below.
How does your True Self manifest itself in your body?
This is a much harder question for me. I’ve always struggled with body acceptance. I like who I am as a person on the inside and work hard to connect to True Self and live in True Self. But viewing my True self apart from my body is much easier than viewing it as part of my body. I feel like my body has been my biggest issue my whole life. And if I could just be separated from it, then all would be good.
Are there any aspects of your True Self that are not currently manifesting in your body? Example: Does your body posture indicate confidence? If it does not, what would it take to change that? How could you change your body posture to move more into alignment with your True Self?
I think I hold myself pretty well. At least that is what others tell me. I take pretty good care of myself overall. I do walk through life with a smile and with confidence. I’ve worked very hard to learn to accept myself as is and be grateful for all the parts of me. I think that is what I try to live is with gratitude that I can walk, talk, eat and move. I just don’t like my genetic blueprint all the time. But I am able to recognize that it is just a thought that may trigger some emotions.
Are there aspects of your True Self that are already manifesting in your body? In the way you carry yourself? In your posture? In the way energy flows through your body? How can you have more of these manifestations of True Self in your body?
For me it is about making eye contact, holding my head up and smiling when I walk. It is about connecting to others and that makes me feel very good. I do carry myself with confidence. I am very energetic and that manifest throughout my body.
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