|
Post by Admin on Nov 3, 2017 15:15:03 GMT
MINDFULNESS-BASED ECOTHERAPY IN CLINICAL PRACTICE This self-guided online course is good for 25 hours of online continuing education in Mindfulness-Based Ecotherapy
Mindfulness-Based Ecotherapy (MBE) is a blending of Mindfulness and Ecopsychology. MBE uses nature to facilitate mindful awareness. MBE is used as framework for helping individuals and families to find deeper connections in their own lives, and to give more meaning and enjoyment to the activities of daily living.
This introductory course for Mindfulness-Based Ecotherapy follows the format of the Mindfulness-Based Ecotherapy Workbook by Charlton Hall, LMFT/S, RPT-S. This workbook is used for workshops in MBE. During this self-guided online course you will work through the exercises in the workbook on your own.
The exercises are included in the workbook you downloaded when you purchased this course; however, for convenience the worksheets are also included here so that when you post your assignments to this discussion board you may simply cut and paste the appropriate worksheet for a given assignment, then type in your responses.
You post your responses to the assignments for each session here in this group. For the Session 1 assignments, post your responses on the Session 1 thread. For Session 2 assignments, post on the Session 2 thread, etc.
For general questions, please post on the main thread for this course.
If you have any questions, you may contact the instructor at chuck@mindfulecotherapy.com
|
|
|
Post by Admin on Nov 3, 2017 15:29:35 GMT
Session 1: Mindful Awareness 1.1 Ways I Engage in Doing Mode
Name: Date: Think about the ways in which you slip into Doing Mode throughout your day. Doing Mode involves solving problems, figuring things out, and participating in day-to-day activities. List a few of the ways you engage in Doing Mode below:
1. 2. 3. 4. 5.
1.2 Ways to Engage in Being Mode Name: Date: One of the most basic ways to engage in Being Mode is to simply start paying attention to the sensations you experience in the world around you. One thing you can always focus on is your breath. This is because your breath is always with you. Try this now by taking a few deep breaths and noticing the sensations. What did you feel in your body? Did you notice any smells in the air? Were you able to taste anything on the air as you exhaled? What does your breathing sound like? Leaving Doing Mode and entering Being Mode can be as simple as paying attention to what your senses are telling you. Think about some ways you can engage all of your senses and write them in the appropriate sections below. For example, for “smell,” you might write, “Light a scented candle.”
SMELL 1. 2. 3. 4. 5.
TASTE 1. 2. 3. 4. 5.
TOUCH 1. 2. 3. 4. 5.
HEARING 1. 2. 3. 4. 5.
SIGHT 1. 2. 3. 4. 5.
1.5 Observing and Describing Nature Name: Date: Weather permitting, find an outdoor space where you may practice this exercise relatively undisturbed. It can be a park, a woodland area, or your own back yard. If the weather is too bad outside, you may practice this activity indoors with a houseplant. Before you begin, rate your current stress level using the scale below. Make a slash mark in the appropriate place on the line below:
CURRENT STRESS LEVEL NOT STRESSED AT ALL –-1—2—3—4—5—6—7—8—9—10—EXTREMELY STRESSED OUT
ACTIVITY 1.If you can do this activity outdoors, select a tree, bush, or other flora in the environment to observe and describe. This should be located in a place where you may sit comfortably next to it while you perform the exercise. If you are doing this indoors with a houseplant, place the plant in front of you while you sit comfortably in a chair or on the floor. If you are wearing any tight clothing you may wish to loosen it. 2.Once you are comfortably seated near the plant, begin by taking a few deep breaths. Bring your thoughts to the activity at hand, letting other thoughts gently float away, like a fallen leaf drifting downstream. 3.When you are feeling grounded and centered, begin the activity by observing and describing the plant you have chosen. Imagine yourself as an artist about to paint a picture of this plant. How many leaves do you see? How many branches? In how many directions do the branches twist and turn? How many different colors do you see? How do the light and the shadow fall on your plant? 4.Observe and describe the plant to yourself in this manner for at least 20 minutes. If you have a watch or a cell phone with a timer you may wish to set it to let you know when your time is done. If you prefer, you can just do the exercise until you think 20 minutes have passed. The observing and describing are more important than the amount of time you spend doing it. The answer to the question, “How long should I do this?” is, “As long as necessary.” 5.When you have finished the exercise, rate yourself again on anxiety and stress using the scale below.
CURRENT STRESS LEVEL NOT STRESSED AT ALL –-1—2—3—4—5—6—7—8—9—10—EXTREMELY STRESSED OUT
1.10 The Power of Intention Name: Date: “We don’t attract what we want. We attract what we are.” -- Dr. Wayne Dyer
The Hua Hu Ching, by Lao Tzu, says, “Those who want to know the truth of the universe should practice the four cardinal virtues. The first is reverence for all of life. This manifests as unconditional love and respect for oneself and all other beings. The second is natural sincerity. This manifests as honesty, simplicity and faithfulness. The third is gentleness, which manifests as kindness, consideration for others and sensitivity to spiritual truth. The fourth is supportiveness. This manifests as service to others without expectation of reward.”
What do you want to accomplish in your life? It has been said that if you don’t know where you’re going, any road will get you there. Living a life of intention means knowing where you want to go with your life and what you would like to do with your life. Imagine you are lying on your deathbed, looking back on your life. What are the things you’d like to be remembered for? What are the things that you’d regret not accomplishing? If your life were to be summed up in a few paragraphs in a “Who’s Who” at some future date, what would your entry say? What would your loved ones say about you and remember about you after you’re gone? Think about these questions. Take all the time you need before answering.
My intention (purpose) for this life is:
In order to live a purposeful life, or a life of intention, we must live our values. The final skill of Mindfulness-Based Ecotherapy (MBE) is living in True Self. The way to live in True Self is to know who and what we are, and to use that knowledge to set our intentions and purpose. The first step lies in creating a roadmap. Looking back on your answers to the question on the previous page, think about which values and traits you have that might help you to accomplish your goals. Write these traits in the spaces provided below.
I demonstrate my reverence for all of life by manifesting unconditional love and respect for myself and all other beings in the following ways:
I demonstrate my natural sincerity by manifesting honesty, simplicity and faithfulness in the following ways:
I demonstrate my gentleness by manifesting kindness, consideration for others and sensitivity to spiritual truth in the following ways:
I demonstrate supportiveness by manifesting service to others without expectation of reward in the following ways:
|
|
|
Post by Admin on Nov 3, 2017 15:40:24 GMT
Session 2: Radical Acceptance
2.1 Things That Cause Me Stress Name: Date: Think about some of the things in your life that have caused you stress. List a few of these things in the space below. You don’t have to fill up all the spaces on the list, but try to think of at least 3 or 4 things to list below. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.
2.7 Radical Acceptance of True Self Name: Date: This exercise will help you to gain practice in accepting yourself for who you are and who you wish to be. Answer the questions below, being as honest as you can. Do this exercise at least once per week for the duration of this course, and see how your answers change as you gain more experience in acceptance.
What do you care about? What gives your life passion and meaning?
What thoughts, feelings and behaviors generate feelings of blame, guilt or shame in you?
Of the things about yourself above that generate feelings of blame, guilt or shame, do any of them reveal hidden strengths? How? Example: If you get angry easily, could it be because you are passionate about the things you care about? Could this passion be turned into a strength?
What are some ways that you could accept these feelings of blame, guilt or shame as parts of yourself without having to buy into them? Are there any ways that you could think about these feelings and thoughts so that they are no longer a problem? Be as specific as possible in your answers.
How would these different ways of believing and behaving about your thoughts and feelings create a more compassionate and positive reality in your life? To complete this section, you may wish to draw upon your responses to the Power of Intention exercise from Session 1.
What would have to change about the way you view yourself in order for you to be able to live more fully in your True Self?
What strengths do you possess that will allow you to make those changes?
What are some potential things that could go wrong when you plan to make those changes?
What are some potential solutions if those things go wrong?
|
|
|
Post by Admin on Nov 3, 2017 15:57:01 GMT
Session 3: Wise Mind
3.3 Reflections on the Sensory Integration Meditation Name: Date: What did you learn about your own body from the meditation? Indoor
Outdoor
Did you experience any new bodily sensations during this meditation? If so, how did these sensations manifest in your body? Indoor
Outdoor
Did you find any areas of deep relaxation or wellbeing in your body after doing the meditation? If so, where? Describe the experience.
Indoor
Outdoor
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
Outdoor
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
Outdoor
Did the meditation trigger any memories? If so, were these memories associated with any particular sensations?
Indoor
Outdoor
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
Outdoor
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:
Describe the discomfort. Was it sharp, or dull? Hot or cold? Constant or throbbing? Be as specific as possible.
Were there any areas of your body that felt particularly relaxed during the meditation? How were these areas different?
What did you learn about your body during this meditation?
What did you learn about your body that would help you to trust your own inner wisdom? Be specific.
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:
3.7 The Mindful Body of the True Self Name: Date: 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?
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?
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?
|
|
|
Post by Admin on Nov 3, 2017 16:11:20 GMT
Session 4: Letting Go
4.0 Wants vs. Needs Name: Date: A common source of stress in our lives comes from having difficulty distinguishing between our wants and our needs. For purposes of this exercise, a need is something that we could absolutely not live without (for example: food, medical care, clothing, shelter, or love), while a want would be something that might be nice to have, but is not essential to our survival and well-being (for example: a nice house, a nice car, money for recreation and entertainment). Think about the things that are absolutely essential to your survival. Picture this as being stranded on a desert island. What would be the bare minimum you would need in order to live out the rest of your life while having your basic needs met? Write your answers in the space below.
NEEDS
Now think about the things in life that it might be nice to have, but that are not absolutely essential for survival. List those things in the space below.
WANTS
Look back over the lists you created on the previous page. Place a check mark beside everything on the list that has brought you pleasure, and place an ‘X’ beside everything that has brought you stress, depression or anxiety. Some of the things on your lists might have both an X and a check mark. For example, under the wants section, you might have listed, “A new car.” You may have the desire for a new car, and the thought of getting a new one might have brought you pleasure, but now you find that the thought of payments, plus maintenance and upkeep are causing you stress. In that case, it’s okay to put both an X and a check mark by the item. When you have finished marking each list, count how many X marks you have, and how many check marks you have. Which list has more X marks, your needs list, or your wants list? What does this information tell you about the things in your life that cause you stress? Are you getting more stress from your needs, or from your wants? What does this information tell you about the things in your life that cause you pleasure? Are you getting more pleasure and enjoyment from your needs, or from your wants? Once you’ve added up all the check marks and the X marks, go on to answer the questions below.
I had more check marks in my (circle one) Wants List | Needs List
I had more X marks in my (circle one) Wants List | Needs List
If you had more X marks in your NEEDS list, what specifically would you have to let go of in order to decrease the stressful thoughts associated with these items? For example, if you are stressed out about your diet, how could you change your thinking about the food you eat so that you could be more accepting of your dietary needs?
If you had more X marks in your WANTS list, is this a ‘want’ that you could do without? If you did without it, would your life be less stressful? How? Would having the item reduce your stress, or add to it? How?
If you had more check marks in your NEEDS list, what specifically about these items brings you pleasure? For example, if you find pleasure in the place in which you live, what is it exactly about your home that brings you joy?
If you had more check marks in your WANTS list, what specifically about these items brings you pleasure? For example, if you find pleasure in possessions that are not absolutely essential to your survival, what is it exactly about those items that brings you joy? Would it be possible to find similar pleasure in items from your NEEDS list? If so, how?
|
|
|
Post by Admin on Nov 3, 2017 16:16:49 GMT
Session 5: Living in the Now 5.6 Coyote Walk Name: Date: Complete the Coyote Walk exercise from Section 5.6 of the Mindfulness-Based Ecotherapy Workbook before answering the questions below: When you took the coyote energy into yourself by getting in touch with your coyote archetype, what did you notice about yourself? Did you feel any differently? If so, how?
During your walk, did coyote hold up a mirror to you? If so, what did you see in it?
Did you like what you saw in the mirror? If so, describe it. If not, how might you change it?
Did coyote show you any ways you might be tricking or fooling yourself? If so, what were they?
Did coyote show you any ways you might be tricking or fooling others? If so, what were they?
Did coyote show you anything you might like to change about yourself? If so, what was it, and how might you change it?
Did the Coyote Walk change your perception of time? If so, how?
Would the Coyote Walk be a useful tool to help you live in the now? If so, how? If not, why not?
5.8 Experiential Avoidance Name: Date: Think about some of the thoughts and feelings you’ve tried to get rid of in the past, then answer the following questions:
The thoughts I’d most like to get rid of are:
The feelings I’d most like to get rid of are:
The behaviors I’d most like to get rid of are:
The memories I’d most like to get rid of are:
Now that you’ve created your list, look at the list of strategies below for avoiding experiences. Place a check mark by each strategy you’ve ever used in an effort to get rid of the thoughts, feelings, behaviors and memories that you listed on the previous page. •Worrying about it •Trying not to think about it •Trying to distract myself •Staying busy •Finding other things to do •Dwelling on the past •Catastrophizing about the future •Fantasizing about escaping the situation (e.g. quitting your job, leaving your spouse, etc.) •Imagining revenge •Imagining suicide •Thinking “Life’s not fair” •Thinking “I must” or “I must not” •Thinking “I should have” or “I would have” or “I could have” •Second-guessing past decisions •Anticipating future problems •Blaming myself •Shaming myself •Guilt-tripping myself •Blaming others •Shaming others •Guilt-tripping others •Blaming the world •Substance abuse (alcohol, drugs, etc.) •Overeating, or not eating, as a method of stress relief •Addictive behaviors (gambling, worrying, being depressed, “woe is me” pity parties) •Other:
Now ask yourself: 1.Did any of these strategies work in the long run? 2.Did any of these strategies actually make the things worse instead of better? 3.If you were able to live in the “now” of existence, instead of in the mind trap, how many of the things you were trying to get rid of would still be a problem?
Think of one thing from the list that you would like to get rid of Go outside to your own sacred space, ground and center, and just allow yourself to experience the thing you were trying to get rid of. Open yourself completely to the experience in the present moment, without assumptions about the past or expectations about the future. Just be in the now with the thing you were trying to get rid of. Did this change your experience? By accepting it instead of trying to avoid it, do you look at it in a different way? What did being in your sacred space add to the experience, if anything?
Write your answer below:
|
|
|
Post by Admin on Nov 3, 2017 16:30:05 GMT
Session 6: Centering
6.6 Reflections on the Tree of Life Meditation Name: Date: During the Tree of Life meditation you were asked to reflect on how you are like all that exists. Which of the answers to that question are also personal truths from your own True Self? Answer below:
The meditation also asked you to describe how you are different from all that exists. Are any of these differences barriers to living in your True Self? How?
The meditation asked you to think about how you can I be more at peace with all that exists. Did your answers to this question reflect any of your own personal core values?
The meditation asked you to reflect on the teachings your senses give to you. Did one sense seem to predominate over all the others? Which one? What teachings did you learn from that particular sense?
The meditation asked you to reflect on which teachings your dreams give to you. What do these teaching have in common with your own personal truths? What teachings from your dreams are different from your own personal truths?
The meditation asked you to reflect on how closely your dreams match your reality. Would you like your dreams to become more real? If so, why? If not, why not?
Did you learn anything from your birth tree while doing this meditation? If so, describe what you learned below:
|
|
|
Post by Admin on Nov 3, 2017 16:38:42 GMT
Session 7: Connecting
7.0 What Connection Means to Me Name: Date: Answer the following questions. Try to be as specific as possible in your answers: When I feel connected in a spiritual sense, I am…
When I feel connected, my thoughts are…
When I feel connected, my feelings are…
When I feel connected, my body is…
When I feel connected, my spirit is…
7.1 Things that Keep Me from Feeling Connected Name: Date: Write down things that keep you from feeling connected to others, to nature, to the divine, and to your own True Self. Try to think of at least three. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.
7.2 Faces and Masks Exercise Name: Date: We all have different faces (masks) that we present to others. These masks sometimes change depending on the person and/or the situation. The psychoanalyst Carl Jung called these masks the persona. Persona is Latin for “mask.” In ancient Rome actors often wore masks that portrayed the characters they were playing. We all have characters, or masks, that we like to put on from time to time. For this exercise, we’re going to create a mask for the character of your own True Self. To begin this exercise, meditate for a while on the nature and character of your own True Self. The True Self, for the purposes of this exercise, is the person you are if you are living up to your own highest aspirations for yourself. When you have a good image of your own True Self in mind, answer the following questions before going on to the next page: What is the nature of your True Self? Are you a lover, a warrior, a sage, a teacher, a trickster, a peacemaker, or something else? What word best describes who you are?
What are the elements of nature that might reflect the nature of your own True Self? Are you patient like a mountain? Strong like an oak? Wise like an owl? Playful like a coyote? What elements of nature best describe who you are?
How might these elements of nature assist you in finding your True Self? When you create your mask, how might you incorporate these elements into its design?
CREATING YOUR MASK Now that you have a good idea of which elements to incorporate into your mask, gather the materials to make it. Try to focus on natural materials as much as possible, using wood, feathers, twigs, leaves, leather, etc. Many Native American tribes used dried gourds for this purpose. When you create your mask, hold the idea in mind that it is a representation of your True Self; the person you are in the process of becoming. As such, when finished the mask should tell your own story in such a way that anyone looking at it would have a good idea of who you are. When you have finished constructing your mask, go on to the next section of this worksheet and answer the questions below. Do not attempt to answer these questions until you have completed your mask. It may help, when answering the questions below, to meditate or take a walk in the woods first.
REFLECTIONS ON THE ‘TRUE SELF’ MASK Now that you have completed your mask, what did the exercise teach you about your own body and how you relate to it? Be as specific as possible when answering.
Now that you have completed your mask, what did the exercise teach you about the way you think about your True Self? Be as specific as possible when answering.
Now that you have completed your mask, what did the exercise teach you about your passions? About what you really care about, and what gives your life meaning? Be as specific as possible when answering.
Now that you have completed your mask, what did the exercise teach you about your own spiritual development? Be as specific as possible when answering.
Imagine an archaeologist digs up your mask a thousand years in the future. What might this archaeologist conclude about the person who wore it? Would the mask be a good representation of who you are? Be as specific as possible when answering.
7.3 Ways I’d Like to Feel Connected Name: Date: Go back to your list of Things That Keep Me from Feeling Connected. For all of those things on your list that act as barriers to connection, there are also things that you would like to be connected to, but are not. List the things you’d like to be connected to below. Keep the focus on things that would foster a spiritual connection of unconditional acceptance, love, and security. The things on this list can be things from the previous list, or entirely new things, or people. Try to think of at least three: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.
7.8 Root Memes that Act as Barriers to Connection Name: Date: What personal memes might be keeping you from feeling more connected to nature, to others, and to your own True Self? List them below:1. 2. 3. 4. 5. 6. 7. 8. 9. 10.
Now that you have identified some of those root memes, pick the one that seems the most prominent or the most significant, and answer the following questions: What is the nature of the problem meme/habit? (What do I hope to achieve in thinking/behaving this way? What is my Intention?)
How is the problem maintained? (Which behaviors do I want to change? Is there a way to change how I think about it so that it is no longer a problem?)
Why do I engage in this meme/habit in the first place? (Why is this behavior important to me? What would I lose if I let it go? What would I gain? What is my motivation for continuing this belief/meme?)
Practice this exercise whenever you feel disconnected from others, from nature, and from yourself. The more often you practice it, the easier it will become to re-connect.
|
|
|
Post by Admin on Nov 3, 2017 19:13:21 GMT
Session 8: Nature as Metaphor
8.4 A Closer Look Name: Date: This exercise will help you to gain practice in seeing nature as a metaphor. These skills help us to live more fully in True Self by helping us to observe our own inner dialogs and to describe them to ourselves. In this exercise you will observe and describe an experience in nature.
INSTRUCTIONS You may wish to purchase a Hula Hoop™ or similar toy before trying this exercise. Weather permitting, go outside on the lawn in a park, your backyard, or other natural area. If you have a toy hoop, place it on the ground in front of you, and sit down on the grass. If you don’t have a hoop, mark off an area about 3 feet in diameter with a rope, or by drawing a circle, or by just using your imagination. Now imagine that the entire world is contained within that hoop. See yourself as an artist, about to paint or draw everything you see inside that hoop. At first you may see nothing but blades of grass, but as you pay more attention you may begin to notice how no two blades are different. Each is pointing in a different direction, and each is a slightly different color, texture, and shape. You may notice the soil beneath as well. What color is it? Is it fine or grainy? Do you see any insects in the little world you have created? If so, what are they doing? Are there any stories unfolding in your little patch of grass? Pay attention to what you see before you for at least ten minutes. Shift your attention to what you see, hear, smell, taste, and feel as you sit on the grass. When your time is up, write your response below. RESPONSE Write a description of what you saw in the grass. Think of it as a story, from “Once upon a time” to “…and they all lived happily ever after.” Imagine you are now documenting the story in the section below. What story did you see unfolding in the grass? Use extra paper if necessary to write your story.
8.5 Reflections on A Closer Look Name: Date: After completing the Closer Look exercise, did you notice any common themes in your observations? Read over the questions below, and write your answers in the spaces provided. Were your observations more about what you saw, or about your own internal state?
If it was more about what you saw, how do these observations relate to your thoughts and feelings?
If it was more about your own internal state, did you discover anything about your assumptions about the workings of your own thoughts and feelings?
Did you engage any of your other senses during the activity?
Did you write anything about what you heard?
Did you write anything about what you smelled?
Did you write anything about what you tasted?
Did you write anything about what you felt (touch, hot, cold, etc.)?
Did you write anything about what you felt emotionally?
Did you write anything about your thoughts?
How do these observations about your own inner experience of the Closer Look exercise relate to what you observed on the ground? In other words, what does your response to the Closer Look exercise tell you about your own inner states?
Did you find yourself inventing stories about what you saw on the ground? Yes | No If so, what can these stories tell you about how you see your own True Self? If not, what did you write?
How did you feel before this exercise? After? BEFORE
AFTER
Did you use one sense more than others to record your observations (e.g., seeing more than hearing)?
If your observations relied more on one sense than others, how might this experience change if you relied on another sense (e.g., hearing rather than seeing)?
If you focused primarily on observing the natural world during this experience, how might it change if you paid more attention to your own internal state (thoughts and feelings) instead?
If you focused primarily on your own inner state, how might this experience change if you focused more on the natural world?
What did you learn about your True Self and how it relates to the natural world?
Did you learn anything about your assumptions about how the world works? If so, describe the lesson:
8.6 A Closer Look Inside Name: Date: Go back to your list of Things That Keep Me from Feeling Connected from Session 7. Has anything on the list changed as you’ve progressed through the Closer Look exercises? Find the top thing from your list that is currently keeping you from feeling connected to your True Self. Hold that barrier to connection in your mind for a moment. We’re going to take a closer look at it by going inside. Think about your number one barrier to connecting with your True Self, and answer the following questions: What is the exact nature of this barrier? Physical or mental? Why?
Is this barrier to connection a permanent barrier, or a temporary one? Why?
Is this barrier to connection a pervasive one, touching all aspects of your life, or is it a situation-specific one, touching only one or a few areas of your life?
Is this barrier to connection a personal one, having something exclusively to do with you, or is it something external to you?
Is this barrier to connection something you can change, or is it something you have to accept?
Is this barrier to connection something you have control over?
Is this barrier to connection something you can re-frame in order to turn it into aid to connection?
Now visualize yourself drawing a circle around this barrier to connection in your own mind.
Allow yourself to move from Doing Mode into Being Mode. Simply observe what’s going on inside of this imaginary circle you’ve drawn around your barrier to connection. Write down any observations about it in the exercise on the next page.
You’ve drawn an imaginary circle around your number one barrier to connection. This is the one thing that most often keeps you from connecting with your True Self. Observe it from Being Mode for a few minutes, and write down any observations you get from your thoughts, feelings, memories or senses about this barrier to connection with your True Self. Prior to doing this, you may wish to ground and center yourself. It may help to engage in a brief mindful meditation before beginning.
Use the space below to note your observations.
8.12 The Green Man Exercise Name: Date: Sketch a picture of what you saw when you did the Green Man exercise. Scan it in and post it as an attachment on this thread. It doesn’t have to be too detailed, as long as you can tell what the picture represents. If you do not have a scanner or any other way to post your sketch here, just go on to the next section and answer the questions about your sketch.
Reflections on the Green Man What did you see in the tree? Use what you drew to answer these questions: What does the picture you saw in the tree symbolize to you? What is the emotional quality of the picture?
What does the picture you saw tell you about your current emotional state?
How does the picture you saw relate to living in your True Self?
What is the overall message your image gives you?
|
|
|
Post by Admin on Nov 3, 2017 19:45:12 GMT
Session 9: Nature as Teacher
9.1 My Own Animal Legend Name: Date: We’re going to create a story about animals. These animals will be metaphorical for people you know, or people you’d like to know. Answer the questions below, then go on to the next page to create your own story:
If you were an animal, what sort of animal would you be?
Why did you choose this animal?
Think of some people you’d like to include in your Animal Legend. They can either be real or imagined people, living or dead. Think of them as animals, and list them below. You don’t have to use all the spaces provided. Just include enough characters for your story to be interesting to you.
Person Animal Representing this Person
For each animal listed above, describe what they are doing in the story:
The animal represented by you is looking for something. What is he/she looking for?
Describe the place in which these animals live:
The animal represented by you is going on a journey to find the thing they are looking for. Where is it that you are going?
Something (or someone…possibly one of the animals from the story) is trying to prevent you from reaching your goal. Who or what is it? Why are they trying to keep you from your goal?
There are many trials on your journey, but you finally manage to reach your destination. What happens when you get there?
Once you’ve reached your destination and achieved your goal, you have to return home. What happens on the trip home?
During this journey, you encounter the other animals from above. What are they doing? Are they helping or hindering you on your journey? Why?
Which animal(s) are helping you on your journey? Why?
Which animal(s) are hindering you on your journey? Why?
You’ve finally arrived home again. What happens when you get there?
What will be the moral of your story?
Now go on to the next page, and write your story out, based on the information provided above. In first blank on the next page, write the name of the animal that represents you in the story. My Own Animal Legend Once upon a time, there was a ____________________ who…
DON’T GO ON TO THE NEXT SECTION UNTIL YOU’VE FINISHED YOUR STORY!
Was this story difficult for you to write, or was it easy? Why?
Let’s look at your story again. If you didn’t complete it yet, go back and do so before continuing.
Now that you’ve finished your story, answer the questions below about it in the space provided.
The thing you were looking for in your story is a metaphor for the thing you most need in your life right now. Think about the qualities of the thing you were seeking. What does it symbolize? Why are you looking for it? What is your intention in finding it? Write your answers below:
The place in which the animals live represents the place where you are right now in your life. Describe your thoughts and feelings on where you live right now. For example, if you said that your animals live in a desert, think about the emotional qualities you associate with a desert, and not its physical qualities. Such answers might include: Lonely, barren, foreboding, etc. If you like deserts, your emotional qualities for this setting might include: Peaceful, quiet, and undisturbed. Write your answers in the space below:
The place you are going on your journey represents where you would like to be in your life. Describe this place in the space below, again focusing on the emotional qualities you associate with this place:
Think about the animal(s) that tried to prevent you from reaching your goal. This animal represents the barriers to connecting with your True Self. What qualities does this animal possess? How are these qualities keeping you from connecting to who you really are?
Examine what happened to you in your story once you reached your destination. Did you achieve your goal? If you did, describe what happened to the animal representing you when you reached your goal. Use feeling words. If you reached your goal, then this attainment represents what you imagine you will achieve when you connect with your True Self:
If you didn’t achieve your goal in the story, what was the reason? Did the animal who was working against you prevent you from achieving it, or did something else happen? Whatever prevented you from achieving your goal represents your own fears of living in your True Self. Describe these fears below. Use feeling words like sad, empty, frustrated, etc.
Look at what happens in your story when you return home. This represents how you would see your life changing if you were living every day in your True Self. Is it a positive change, or a negative change? If bad things happen in the story when you return home, what would that tell you about your own fears of living in True Self? Describe your thoughts below, using feeling words.
Did any animals help you on your journey? If so, what are the characteristics of these animals? These helper animals represent the positive qualities you see in yourself. Write these characteristics below.
Did any of the animals hinder you on your journey? These animals represent the barriers to connecting with your True Self. They represent the reasons you see within yourself for not living in True Self. How did these animals hinder you? What could you do to befriend these animals within you so that they no longer hinder you on your journey?
What was the moral of your story? This represents the lesson you most need to learn in your life right now in order to “get out of your own way” and live fully in your True Self. Describe your thoughts and feelings on this in the space below.
What did you learn about yourself from this journey? Write any reflections or observations in the space below.
|
|
|
Post by Admin on Nov 3, 2017 19:55:34 GMT
Session 10: Nature as Nurture
10.2 My Animal Totem Name: Date: Think about your favorite animal. Hold the picture of that animal clearly in your mind as you complete the questions below:
What is your favorite animal? Why?
What are the characteristics of your favorite animal (for example, if your favorite animal is a lion, you might include ‘fierce’ or ‘independent’)?
In what ways are you like your favorite animal (personal traits you share in common with your favorite animal)?
In what ways are you different from your favorite animal (personal traits you do not share in common with your favorite animal)?
Of those ways that you are different from your favorite animal, are there any characteristics you would like to have, but don’t? For example, if your animal is a lion, and the lion is independent, and you don’t see that quality in yourself, but would like to possess it, list it below:
How might your totem animal bring these qualities into your life? How could you draw upon the energy of the archetype of your totem animal to help you to live more fully in your True Self?
10.5 An Attitude of Gratitude Name: Date: For this exercise, enter your sacred space. If you have not yet established a sacred space for yourself, find any natural spot outdoors that seems to call to you. This spot will be your sacred space for the purposes of this exercise. Ask the spot’s permission before continuing. If you feel that you have been granted permission, then express your gratitude by making an offering of some sort. This offering can be food, or a libation, or a colored ribbon, or an act of nurturing like watering or pruning a plant or removing debris from the area. While engaging in this activity, remain open to nature’s voice by performing a mindful breathing exercise or some other form of meditation. After you have made your offering, sit quietly in your sacred spot and observe for a few minutes. Write down your observations by answering the questions below.
Did nature grant you permission for this activity? If so, how did this permission manifest itself?
When you made your offering, how did you feel? Did your perceptions of the location change? How?
When you made your offering, did you notice any changes in your thinking? If so, what changes?
If this is the first time you have ever established a nurturing relationship with nature by making an offering, did this act of gratitude change how you feel about yourself? In what ways?
If this is the not first time you have ever established a nurturing relationship with nature by making an offering, when did you first start the practice? How has the practice helped you to grow in your relationship with nature?
After you made your offering and began observing this sacred space, what did you notice?
How might the things you noticed or observed change how you feel about yourself?
Was anything you noticed nurturing to you? If so, how might it help you to live more fully in your True Self?
10.7 The Cycle of Nurture Name: Date: If we expect to receive nurturing from nature, we must first expect to be willing to offer such nurture in return. Nurture is a two-way street. In order to establish the cycle of nurture with your own sacred space, first go to your sacred space and find a comfortable place to sit or stand. Next ground and center yourself by engaging in a brief meditation. Now ask permission for what you are about to do, and wait for a reply. If permission is granted, continue with the exercise below. If permission is not granted, find another place or wait until another day. When you have received permission from nature, make an offering to express your gratitude, then sit or stand comfortably and recite the following three times to all the life present in your sacred space:
“I understand that you are suffering. I am here for you. I hear you. I care. Please tell me how I may help.” Once you have recited the above three times, open your heart and your mind and wait for an answer. This answer may come in the form of a visit from an animal, or the way the wind moves through the trees, or a sound, or just a feeling within yourself. If you don’t receive an answer, end the exercise and try again on another day, following the same formula described above. When you have gotten an answer, write your responses to the questions below.
What answer did you receive?
How do you plan to respond? In what ways may you nurture nature?
How might the actions described above (your plan to help nature) help you to receive nurturing from nature in return?
How might nature manifest its gratitude to you for your help?
How might you prepare yourself to receive this expression of gratitude?
How might establishing this cycle of nurture with nature help you to become the person you were born to be? To live more fully in your own True Self?
|
|
|
Post by Admin on Nov 3, 2017 20:23:08 GMT
Session 11: Nature as Healer
11.1 Animal Assisted Healing Name: Date: For this exercise you will need an animal assistant. You may use your own pet for the exercise. If you do not have a pet, you may wish to borrow one from a friend or neighbor, or visit a petting zoo if there is one near you. Don’t attempt this exercise with a wild animal. If you have allergies, select an animal you’re not allergic to, if possible. To engage in the Animal Assisted Healing exercise, complete the following steps, then go on to answer the questions on the next page. 1.Find a space, preferably outdoors, where you and your animal assistant may be undisturbed for the duration of the exercise. 2.Begin by taking your pulse. Write down your heart rate on the worksheet on the next page, or just make a mental note of it for now. 3.Ask your animal assistant for its permission and help in completing this exercise, and wait for a reply. Read the animal assistant’s body language for signs that permission has been granted. If it has not, or if the animal seems uneasy in any way, postpone the activity until another time. 4.Once permission has been granted, thank your animal assistant by giving him or her a treat of some sort. 5.Bond with your animal assistant by grooming or petting it. 6.When you feel a bond has been established, think of a situation in which you need healing help. If you do not have such a situation, just enjoy the experience of being with your animal assistant. 7.Play with your animal assistant in some way. If your animal assistant is a dog, you may toss a ball or a stick. If a cat, you may offer it a bit of string. If some other animal, find a way to engage in a playful activity with it. 8.When you have finished playing with the animal assistant, thank it once again and express your gratitude by offering it another treat. 9.Take your pulse again. 10.Dismiss your animal assistant in a kind and gentle way.
When you have completed all 10 steps above, go to the worksheet on the next page and answer the questions.
RESTING HEART RATE AT THE BEGINNING OF THE EXERCISE: __________ beats per minute
How did your animal assistant grant you permission to do the exercise?
How did choose to bond with your animal assistant? How did he/she respond?
Before playing with your animal assistant, did you think of a situation in which you needed help? Did playing with your animal assistant change the way you thought about the situation? How?
Did you notice any change in your thoughts, feelings, or overall mood after the exercise? If so, what?
How might animal assisted healing help you to live more fully in your True Self?
RESTING HEART RATE AT THE END OF THE EXERCISE: __________ beats per minute
Did your resting heart rate increase or decrease during the exercise (circle one)? INCREASE | DECREASE
11.3 Anxiety from Material Possessions Name: Date:
Go back to your Things That Cause Me Stress from Session 2.1. How many of those things have to do with material possessions? That is, on your list of things that cause you stressful or depressing thoughts, how many of them have to do with the purchase, rental, or ownership of material goods? For purposes of this exercise, “material goods” may also include intangible goods such as stocks, bonds, insurance policies, medical bills, rental and lease fees, etc. Once you have identified these items from your Things That Cause Me Stress list, write them below: 1. 2. 3 4. 5. 6. 7. 8. 9. 10.
Now go back again to Session 1 and look at your list of Top Ten Things That Keep Me from Feeling Connected. How many of those things have to do with material possessions or the worries they cause? List those in the exercise on the next page.
Look at your list of Things That Keep Me from Feeling Connected from Session 7.1. How many of those things have to do with material possessions or the worries they cause? List them below: 1. 2. 3 4. 5. 6. 7. 8. 9. 10.
Now find your list of Ways I’d Like to Feel Connected from Session 7.3. How many of those have to do with material possessions? List those in the exercise on the next page. Material Possessions as Aids to Connection In Session 7.3, find your list of Ways I’d Like to Feel Connected. How many of those have to do with material possessions? In other words, you are looking for items on the list in Session 7.3 that are material possessions that help you to feel a spiritual, divine, or numinous connection to nature, to your loved ones, and to yourself. When you have identified those items, list them below.
1. 2. 3 4. 5. 6. 7. 8. 9. 10.
What did you learn about yourself from doing these lists? What did you learn about your relationship to material goods?
|
|
|
Post by Admin on Nov 3, 2017 20:50:00 GMT
Session 12: Living in True Self
12.2 My Personal Truths Name: Date: What are some of the personal truths by which you live your life? List as many as you feel necessary in the space below. Use extra paper if needed: 1. 2. 3. 4. 5.
In what positive ways have your personal truths helped you to live the life you want to live? List them below: 1. 2. 3. 4. 5.
In what ways have your own personal truths hindered you from living up to your own potential? From living the life you would like to lead? 1. 2. 3. 4. 5.
In what ways could you change your personal truths to help you to live up to your own full potential? List those changes below: 1. 2. 3. 4. 5.
12.3 Positive Affirmations of My Personal Truths Name: Date:
Rephrase any circled responses from the previous exercise, My Personal Truths, so that they are more helpful to you in achieving the life you would like to live: 1. 2. 3. 4. 5. 6. 7 8. 9. 10.
Was this exercise difficult for you? Why or why not?
Did you notice any recurring themes? Were these themes positive or negative?
How could you adapt more positive personal truths to help you live the life you would like to live?
12.4 What I See when I Look in the Mirror Name: Date: Look into a mirror, preferably a full-length mirror, and describe what you see in as much detail as possible. Use the space below to record your observations and descriptions.
12.8 What I Would Tell My Fairy Godmother Name: Date:
You’re walking in the woods when you meet your own special Fairy Godmother. She offers to grant you a single wish, but this Fairy Godmother cannot change other people. She cannot change the world. This Fairy Godmother can only change things about the way you think and feel. The Fairy Godmother asks you what you would like to change about yourself. What would you tell your Fairy Godmother? Answer the questions below in the space provided: What would you ask the Fairy Godmother to change about the way you think?
What would you ask the Fairy Godmother to change about the way you feel?
What would you ask the Fairy Godmother to change about the assumptions you have made concerning your life?
What would you ask the Fairy Godmother to change about the assumptions you have made about your ability to live fully in your True Self?
|
|