Stop to See - Middle Point of Program

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Please complete this by end of day Friday November 1st.

How we learn is through repetition and feedback. You entered class wanting some change. It's time to offer yourself some feedback (within context of care and consideration). When we look honestly we then have a chance to re-commit, find out where we need to engage more toward that 'end in mind'. The next half of class not like first half, brand new, which is the truth of each moment of our lives, if we choose to see.

For Each Section / Week below - check all that you have engaged

Name *

What part of program have you engaged

Did you complete your pre-session inquiries? check all that apply (Re-Call your input or input now - all are found on site "class materials") *

what do you want "end in mind" survey

mindfulness assessment

pre-class set yourself up for success

Orientation guidelines

PSS perceived stress scale

None

Required

Attention

What practices & inquiries between class - WEEK ONE *

Review week 1 class notes: primary principle, brain 101, first 2 steps (module 1 "crib notes")

Curious what habits of mind/behavior are you in now e.g, when I don’t like I tend to__________

Standing practice (Module 1)

Study difference between sensation and thought

I attended week one class

Sitting Stop practice (Module 1)

Other:

Required

Bodily Self

What practices & inquiries between class - WEEK TWO (between class 'curiosity practice' -CP) *

at any moment ask: "am I seeking comfort of care, and at what cost"

what can keep you engaged during week - imagine obstacles - when - then I will

digital detox (1x during week - an hour, half day, whole day) note what comes up - reboot in nature

sense movement of mind toward others - what is default attitude, how known in body sense

Teaching Video - on Bodily Self - summary/ where we are going (module 2)

Body Scan Practice

Mindful Movement Practice

Sitting Practice - sensing trustworthy system

I know the 4 components for positive outcomes of practice

I attended week two class

Other:

Required

Culture & Context to Cultivate Happiness - Well-Being

What practices & inquiries between class - WEEK THREE *

0 points

sitting practice - design wellness in mind

Daily unknown acts of kindness toward stranger- note how it made you feel

I attended week 3 class

I know the 4 components of well-being (CIA -P)

watched well-being video Richie Davidson (module 3)

watched talk on Human Development study - what makes us happy (module 3)

what is my default attitude toward others, how do I experience it in my body

body scan practice

Other:

Required

Direction of Emotion

What practices & inquiries between class - WEEK FOUR *

notice sense of emotion v story of emotion

made a commitment along w/class to daily practice (class audio): concentrative, loving kindness, body scan short

Practiced Sitting Concentration

I know the A B Cs of our class so far

Applied 1 or more of 6 RRRRRRs - Relate to emotion to Regulate

Reflected on communication practice as experienced in class - aware of inner sense of self/ other

notice emotional default -

took time to catch up - review module 1, 2, 3

I listened to 3 minute Science Support for Loving Kindness practice

I contacted a Pod Member to see what I can do to get practice commitment daily

Practiced Loving Kindness audio part 1 (sent in email)

I attended week 4 class

set timer 3-4 x per day to sense into body 30 seconds

Practiced Loving Kindness Audio Part 2 (sent in email)

Other:

Required

Emotion Continued

What practices & inquiries between class - WEEK FIVE *

I am exploring more space between sense of emotion and story of emotion

I am investigating AAAA cycle in my everyday life

Assessment of Daily LIfestyle Habits that might hinder well-being and increase anxiety: sleep, nutrition, movement....

I am becoming more familiar with my Default Emotion and what urge or behavior arises

I am applying CP (curiosity practice) to note what happens when body detects 'threat'

Practice "Contemplative Aerobics" as described in class 5

I attended week 5 class online

Practicing continuation of Concentrative + Loving Kindness audio daily

I am exploring the fact that I can't see reality - questioning my perception

I am exploring the "Anxiety continuum" (discomfort to panic)

Required

Now What?

Everyone Please Complete New PSS dated Today https://06f75627-d627-416e-8461-027b3f488a19.filesusr.com/ugd/65f1da_935f41ae354f48f1960fdf4a5c109360.pdf
scan back to me

Everyone Please Complete New Mindful Attention Awareness Scale
https://www.centerforhealthyhabits.com/the-mindful-attention-awareness-sca

Now you can Just Begin Again: Don't over do or over strive - but do Commit to daily practice, break it up throughout the day, find out where you need to stretch/risk for reward you seek.

Remember these Inquiries and Practices are cumulative (need to keep using consistently to build anything new)

Consider what will be on your 'Pocket Guide' that you take out of these 8 weeks. Let's makes this literal, concrete, start collecting what works thus far, but stay with the guidance of class practices for now.

Class Materials https://www.centerforhealthyhabits.com/beyond-calm-class-materials
to enter use Your Email Your Password
The Manual Passwords:

Orientation = direction
Module 1 = sense
Module 2 = body
Module 3 = heart
Module 4 / 5 = mind

I am opening the Online Video Class Recording for short time (good idea to give your undivided attention here)
https://drive.google.com/file/d/1TJEiHmlm6T7k_26u_mdNG0P6uYJ1zfby/view?usp=sharing

Please use space below to ask any quick questions, how might I help you? *

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