Please be brief and use an outline
HW
One-Practice your tools throughout the week: In & Out, Grounding and Centering.
a. Give an example of when you noticed you were out of body during your week and how you consciously got back in.
Two-Meditations
a.1 minute of balanced counting breathing per day then
b. 5 minutes of Soul Love meditation per day
Three-Download The Gratitude Diaries by Janice Kaplan on Audible.com. Listen to 30 minutes per week.
a. Write the quote by Hamlett
b. Good or bad depends on ____ _____.
Four- AP call: Discuss 3 things you are grateful for.
1. Tool Practice throughout the week
I still need to work on the centering and don’t feel like I know what I’m doing with in/out of body yet either. But grounding is slowly coming – at least noticing when I’m not grounded…. and I had many of them.
1-A. When I’m out and consciously pulled in:
I need more practice with this. For me, knowing that we can be out/in our bodies is a new concept that I’m still trying to wrap my mind around. It does make sense so I hope I’ll “get it” soon.
2. Again I feel I am the caboose trying to catch up with the rest of the train. I am still working on the balanced breathing, which is an exercise. My lower ribs/diaphragm feels it as I elongate the inhale (to take in more) and hush up the exhale (so it won’t go on forever.) So many things to feel and practice it feels like. I might need a better structure and organization to keep me on track …
3. Gratutude Journal by Janice Kaplan
Very much enjoyed “There is nothing either good or bad, but thinking make it so.” There’s still a bit of resistance in me rather than being able to fully, fully embrace this, but I think it is true. I think I’m going to feeling more and more that this is true.
4. AP call: Discuss 3 things we are grateful for.
Enjoyed connecting with Alicia. Was fascinated that all these concepts on how she is grateful for the many concepts that is new to me (i.e.we as spirit are choosing to come back to life etc), she fully embodies it. Coming up with three is easy, but writing them might be a good exercise I might need to get serious about.
My three are: 1. Having food/shelter, 2. Being reasonably healthy as a family, 3. Being part of this community of growth !
Hope this covers it?
1. Practice tools throughout the week- in and out, grounding, and centering. These tools help me to stay present and grounded so that external factors do not trigger me.
1.A. A work colleague informed me last minute that I have to appear with him at a hearing the next day. Once I started to ground, center, and brought myself back into my body, the worries disappeared.
2. A. I noticed that I inhale and exhale equally, especially when i expand my heart and chest.
2. B. The 5 mins full love meditation helps me to stay positive and joyous all week.
3.A. The quote by Hamlet is “there is nothing good or bad but thinking makes it so.”
3. B. “goodness or badness depends upon our perceptions.”
4. Mitsuko is my AP this week. I am grateful to witness her sharing, growth, and expansion. I am also grateful for the weekly homework as I feel that I have become more aware of myself on so many levels, physical, emotional, mental, and spiritual. I am grateful to share my journey with the soul sisters and brother in this class.
1.) I had a fun time practicing the in and out tool throughout my week! It allowed me to truly feel the difference of being present.
A.) My experience of being out of my body was while I found myself rushing around in the morning to get ready for work and dropped a glass bottle of Acv which fortunately didn’t break! lol I quickly grounded and focused on pulling my energy back in which was instantly!
2.) Balanced counting breath was extremely imperative and helpful especially when starting my days. It brought a whole new perspective to feeling focused and relaxed.
B.) I love connecting to source which allows me to feel safer and more comforted. A feeling of everything is being taken care of in this meditation.
3.) I really appreciated the ‘Gratitude Diaries’! I resonated with so much that the author spoke of especially the old form of journaling many of us our accustomed to. I’m excited to transform my journal entries from wounds and victim mentality to gratitudes!
4.) I really enjoyed the connection with my Ap partner. It felt uplifting to express our gratitudes of the day! We both had a lot of heartfelt appreciations for our lives through this audio experience!
Quote by Hamlet: There’s nothing good or bad but thinking makes it so. Good or bad depends on thinking and perceptions.
1. Practice tools: in & out; grounding; centering bring both awareness of the physical and sense of the fluidity of energy.
A. When I discovered a broken pipe gushing water in the basement (obviously had been for at least two weeks) I was able to consciously come in/focus, ground, and center without scattering.
2. Meditation
A. Balanced inhaling/exhaling is a beautiful preparation for B.:
B. Pulling energy into all the channels and sending it to the energy layers and physical micro-levels, connecting to Source, brought me not only the sense of a permeating force as before, but I noticed this week that it allowed for an altered experience of Time.
3. Kaplan, “The Gratitude Diaries”
A. Kaplan cites the quote “There is nothing either
good or bad but thinking makes it so.”
B. Judging anything/anyone ‘good’ or ‘bad’ reflects only the perspective of the judge.
4. Deva and I both enjoyed the initial segment of the “Diaries” and shared three aspects of our lives which we recognize as opportunities for advancement. In my own case, I am grateful for 1) my daughter (a physician/researcher) and her stamina and accomplishment in publishing a stunning book addressing positive outlook and demonstrating how it medically transforms our health and aging; 2) the discovery of the aforementioned basement pipe and the plumber’s discovery of a second and worse break affecting the integrity of the entire house (now I can begin hiring workers to repair and reconstruct); 3) our class tools and implementing them, which training and application allows for appreciation and growth.
1. Practicing the tools is getting a little easier, I really enjoy grounding and centering, and need more work on in and out and feeling less anxious about it
a.) Sounds a little scary to say, but I most often find myself out of my body when driving. I found grounding and deep breath to bring me back quickly. I really enjoy the vision of bringing all of my energy back in.
2. a.) My inhale is still much longer than my exhale, it feels as though I just can’t wait to get my exhale out. With concentration and intentionally shortening my inhale i could do the balanced breath, but it was not very relaxing.
3. a.) “Good or bad depends on our perceptions” Hamlet
4. I spoke with my AP Chelsea and we discussed the things we are grateful for. I really enjoyed hearing hers as it made me think of more things I also have to be grateful for.
1) Tools:
a. Whenever I start the counting breath I realize how shallow I’m breathing and how my attention is more in my head then my whole body oren my entire trunk and spine. The counting breath ha
helps my feel more in my pelvis and belly as i begin there by expanding my belly and up into my chest this leads organically to grounding. i feel my body sink downwards toward the earth
b. When I bring my attention to the crown of my head and just above about 3 inches and i immediately feel soothed and calmed.
2) Going out and back in i extend my attention up into the space off the earth and into the cosmos and back to the center of my heart.
3) The Gratitude Diaries were a helpful reminder of the immense power of our attention and how we choose to use it. i appreciated her stories of the rain splashing on her and the new save coat exchange and her husband making the french toast. I tend to see myself as a positive person and when i do get done i am back up quickly. Even so, i can be have my bratty moments and taking inventory of all the I am abundantly blessed with changes everything.
4) I was grateful for my conversation with my AP and hearing about the different facets of her life.
My gratitudes-
1. Finding my deep commitment and guidance to stick with things my personality resists
2 .The community that surrounds me and the channels of music of dance that get to be so joyously expressed
3. My Beloved sweetheart the evokes and shares deep love with me. I am SO grateful for the trust that is slowly building.
2 A. Whenever I start the counting breath I realize how shallow I’m breathing and how my attention is more in my head. The counting breath helps me feel more in my pelvis and belly.
B. when practicing soul love I bring my attention goes to the crown of my head and i immediately feel soothed and am filled with sense of calm.
3. A Quote: “There is nothing either good or bad but thinking makes it so.”
B. Goodness or badness depend on how we choose to see it and feel about it.
1. a. Without grounding, in and out was hard to feel.
.I example of out…tired and watching my son I felt myself zoning…pulled myself in, became present.
b. Grounding is harder when facing an issue. Required IFG to help start the grounding.
c. Centering: without grounding, my center floats around. With grounding, center holds firm.
2. a. 1 min IFG works great unless something triggered in my body, then everything but that feels good. Practiced breathing into the triggered area helped.
b. Realized I am not using a timer for my 5 minute breathing…recommitting. 1st minute of breathing count 6/4, ended at count 10/8. Exhale going faster then inhale.
3. a. Hamlet: “There is nothing either good or bad but thinking makes it so”
b. Goodness or badness depends on (our) (perceptions).
c. Share with Partner…partner did not contact me…sent an email but no response. Should have called but each time I remembered it was too late on the East coast.
1. I find it interesting how freeing and relaxing being out of body while I am meditating can be and am really starting to be more aware of when I am grounded and when I am not.
A. While driving I was in a rush and running late and I felt my chest area getting tighter, my pulse increasing and realized I was out of body. I quickly grounded myself, took breaths and felt better.
2. a) Breathing is still not quite balanced but I feel as though it’s evened out a bit more since last week.
b) The soul love is a great way to realign my goals and purpose for the day.
3. “Good or bad depends on our perceptions.”
4. I spoke with my AP and felt very grateful to be on this journey with her. We both spoke of the simple yet profound gifts that we have in our lives.
1. Practiced tools: in and out of body, grounding cord, centered vs. off center is very clear.
A. I felt extremely overwhelmed at work today and it seemed impossible to focus on medicaid billing with the emotional weight of separation; I was everywhere at once. Breathing deeply & grounding helped.
2. Meditation
A. My exhale is naturally 2-3 counts longer than my inhale. But I practiced making them equal.
B. The 5 mins full love meditation filled me with gold light.
3. “The Gratitude Diaries” I found the writing style and voice of author to be irritating. I felt deep gratitude when my 30 minute timer sounded and I could turn her off. Was relieved when my AP partner had also been annoyed with the author.
A. Hamlet quote: “There is nothing either
good or bad but thinking makes it so.”
B. “Good” or “Bad” is a matter of perception/perspective.
4. I love writing gratitude lists and have been using this as a tool for years to shift perspective. Enjoyed sharing with Karen the things in our lives we are grateful for. Mine changed throughout the day, but on the phone call with Karen, it was: -This tribe of MI students (especially thankful for Alicia who comforted me today). -The beauty of snow-covered trees tonight. -My father.
Apologies, meant to do this last night…
1. Practiced tools throughout week: I practiced going in and out of my body and I noticed when I did the grounded with the cord, bringing my atoms in and down into the center of the earth, I would remember specific events of the day that I needed to release.
A. Example of being out of my body: I didn’t realize I had been out of my body until I did the grounding exercise later in the day. I needed to release someone’s energy.
2. I did my 5 minute meditations daily.
A. After the one minute balanced breathing I felt like I had more lung capacity and I felt centered. B. During the 5 minutes soul love meditation, I felt extremely loved by the universe and connected to my true self.
3. Listened to 30 minutes of Gratitude Diaries. Good reminder to be grateful.
A. Hamlet quote: There is nothing either good or bad, but thinking makes it so.
B. Good or bad depends on our perception.
4. I spoke with my AP about three things we were each grateful for yesterday.
1) Practiced my tools thru out the week, def did better with it some days than others! But getting better. ..
A) I noticed I was out of my body while on the bus, my thoughts were all over the place and I brought myself back by breathing and noticed the beautiful sky and became grounded.
2) Meditation
A) counted breath, when I’m already relaxed it is much easier to do and to keep each in and out breath even.
B) soul love, also this is easier when I’m relaxed but even if I’m not it totally relaxes me and gets me present. ..i need the deep breathing daily.
3) Listened to Gratitude Diaries, really enjoyed the reminder of how iimportant and life changing it really is to be grateful. Want to make a commitment to starting a gratitude journal.
A) Hamlet quote: there is nothing either good or bad but thinking makes it so.
B) Good or bad depends on our perception.
4) I didn’t connect with my AP partner…I was not able to find the list of phone numbers. I didn’t think to send an email until tonite so I did thru our
Oops, hit post by accident. ..
Thu our school website. I need to figure out how to open the Google docs from my phone or maybe I need to use a computer.
Sorry this is late!! I was hoping to talk with my partner before posting.
1) I used my tools throughout the week. In & out, grounding and centering
A) I started going out of my body during an interaction with my husband. I began to deep breath and focus on returning to my body which I did.
2)Meditation
A) I did the balanced breathing.
B) I did the 5 minute soul love daily.
3) I downloaded the Gratitude Diaries and listened to the first 30 minutes. I am starting gratitude journals with my kids.
A) There is nothing good or bad but thinking makes it so.
B) Good or bad depends on our perspective.
4)I spoke to my HW partner for 10 minutes. She is so kind!!!!!
A) I am grateful for my children, my new puppy who has brought healing into our home, and for the journey I am bing guided to.
5) Blogged late. Sorry
1. Practice Tools throughout week:
Going In and Out, Centering
A. Out of body example: I was freqently out of body during this week (as usual). When I am, I notice that it seems like I struggle with the physical world. For example, I drop things, bump into things, lose things etc. Breathing and centering, and pulling my energy back into my body helps alleviate this.
2. Meditation (5 min)
A. The balanced breathing: I had difficulty balancing in/out. My exhale is consistently 2-4 counts more than my inhale. I also noticed a bit of unease when breathing in, almost an expectation of not having enough “space”. (I struggle with shallow breathing, have to keep reminding myself to breath from belly.)
B. The 5 min soul love: I didn’t do this one specifically; just did my own similar mini one through day when I thought of it, as I have been working at learning to love and appreciate myself throughout this past year.
3. Gratitude Diaries. (took a lot of time and deep breathing to dispel frustration, to get app installed so I could listen to it.) When I’m struggling I sabatoge electronic functioning.
A. “There is nothing either good or bad, but thinking makes it so.”
B. Good or bad depends on our perception and judgements.
4. Contact AP re three things we are grateful for:
I greatly enjoyed talking to my AP Florencia and sharing our ‘gratitudes’. I am also grateful to Nanette for keeping in touch during this crazy growth time I’m going through.
I struggle with chronic pain, and found this little gem somewhere online. I would like to share it, as it has helped me a lot to maintain a balanced perspective.
In GRATITUDE to PAIN
Without YOU being in me, and around,
I would not have Looked for WHO I AM,
The Purpose of LIFE I AM,
The Fulfillment of SELF,
The Sovereign BE~Coming of Who I AM…..
1. Practiced and enjoying the mediations we have already learned.
2. Meditated on the Holy 4 for 2 minutes each core belief. (8 min total).
a. I am love, lovable and loving helps me to focus on loving myself and letting others love me. I am great at loving others.
b. I am worthy helps remind me to set limits. Could feel healing while saying this.
c. I am whole is one that I could feel heal every cell in my body.
d. I am safe helped me release some fear.
3. Spoke to AP. Really connected and bonded. Helped knowing how someone else with 4 children juggles.
4. Listened to 30 minutes.
a. Focus on the positive and make a choice to be happy. Manifest. Show gratitude in the journal. You don’t have to focus on the negative. Not the place for it.
b. I can see how showing gratitude/appreciation and looking for reasons to show gratitude and appreciation can shift a relationship/feelings.
c.Can take from 2 months to 6 months to change a habit.
d. People avoid being grateful to a spouse because they do not want to feel indebted to them.