Self-Reflection
 With the help of emotional AI technology (emotional analysis through text), you can detect your feelings and emotional state over time. It measures your emtional intelligence (EQ) and you can see how your mental state has changed throughout this program. How does it work? At the end of the program, you will receive an email with a chart of your emotional states based on what you have written throughout the program. Research has shown that journaling is a powerful tool for self-discovery and growth and is a good way to improve your mental and emotional health. 
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Day 1- Right After morning meditation write all the words that represent the positive feeling you experienced during this meditation. That is your intention for the day. Bring that sensation to you any time negative thoughts arise.

[You can also sketch a picture on a piece of paper and take a photo with your SmartPhone of what you drew. The image is anchored with a good emotion in your memory that can help you when negative feelings emerge and just by looking at your mood will shift immediately. As you repeat this process every day the effectiveness of that improves. Drawing tip: The easiest approach to transmitting your feelings to a drawing is to draw a symbol that represents that sensation to you. A flower or the sun, for example, can bring a sense of a beautiful day or a new beginning that is easily related to your memory. A cloud with a rainbow can signify that life is always a bloom of happiness after adversity or gloom (thunder and rain) (beautiful and colorful rainbow). Because every component of nature has elements of love, we can easily compare it to something that embodies the love we witness every day.]

Night1- Write about your current state of mind. Did today's experiences made your day different and how they have impacted your thoughts and emotions. Even just one minute made a difference. Write about how. And finish your journal with writing about The 3 Good Things* you have experienced in your day.  ​

*Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410.

"Don't let the world change your smile. Let your smile change the world."  - Will Smith  

Write only two things that you did or said that brought a positive feeling to you or others. Did soemthing made you feel bad today? why it made you to feel like that? what did you do about it?  What can could have done next time to swich the feeling from negative to positive next time?
Day 2 -  Write about how you're feeling right now and what you want to do today to get closer to your goal. Say what you want to be instead of what you want to do to set a good intention for the day. Example: I choose to be thankful, patient, and kind in everything I do and say today.

Night 2- Before you play your Night Audio Records, write down how practicing mindfulness helped you. what did you find out about yourself. And finish your journal with writing about The 3 Good Things* you have experienced in your day.  ​

*Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410.

Day 3 - Mindfully observe any positive patterns in your thoughts, language and actions and reflect them in your journal at night.
Night 3- Before you play your Night Audio Records, write down how practicing mindfulness helped you. what did you find out about yourself. And finish your journal with writing about The 3 Good Things* you have experienced in your day.  ​

*Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410.

Day4 - Mindfully observe any negative patterns in your thoughts and actions and reflect them in your journal at night.

Eg: Negative self-talk: noticing when you engage in negative self-talk, such as saying things like; Demanding perfection from oneself and criticizing oneself harshly for mistakes. "If I make a mistake, my entire career will be ruined." Dismissiveness: Dismissing the ideas and opinions of others, saying things like "That's a stupid idea" or "They don't know what they're talking about."or "I don't need to listen to others, I know better"

Night 4- Before you play your Night Audio Records, write down how practicing mindfulness helped you. what did you find out about yourself. And finish your journal with writing about The 3 Good Things* you have experienced in your day.  ​

*Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410.

Day 5 -  Perform acts of kindness towards yourself and others each day.Reflect on how these acts have impacted your sense of self and your relationship with others.

Night 5- Before you play your Night Audio Records, write down how practicing mindfulness helped you. what did you find out about yourself. And finish your journal with writing about The 3 Good Things* you have experienced in your day.  ​

*Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410.

Day 6- We want you to listen to the same deep meditation music for the next two days that you listened to on day 1. We also want you to remember all the good feelings you've had during this week of mindful practices and keep visualizing the event and the feeling when you meditate. Then write down how you feel after the meditation and why you feel happy or grateful.

Night 6- Before you play your Night Audio Records, write down how practicing mindfulness helped you. what did you find out about yourself. And finish your journal with writing about The 3 Good Things* you have experienced in your day.  ​

*Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410.

Day 7- We want you to listen to the same deep meditation music for the next two days that you listened to on day 1. We also want you to remember all the good feelings you've had during this week of mindful practices and keep visualizing the event and the feeling when you meditate. Then write down how you feel after the meditation and why you feel happy or grateful.

Night 7- Before you play your Night Audio Records, write down how practicing mindfulness helped you. what did you find out about yourself. And finish your journal with writing about The 3 Good Things* you have experienced in your day.  ​

*Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410.

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