Week 6 Recap - “Accessing Core Values: Choice, Aspiration & Change”
What we learned
We're continuing to move through STOP ACHE GO, arriving at the “G” for Grounding Values and Gratitude.
Week 6 is about sowing the seeds of the life you genuinely wish to lead by helping identify what means the most to you. Doing this may help you to start taking those values and consciously use them in the choices you make.
We also talked about the diamond of experience (thoughts, sensations, emotions, urges), and how underneath it all is the ground of our inner wisdom where we can plant these seeds. We were able to spend some time digging in this soil through the core values sort.
So many of our thoughts are like debris on a river—coming into view then passing without consequence. You are learning that you can choose to stop getting swept away by thoughts; that you have the option to pause, take a breath or maybe two; tune into your body and the sounds around you. And some of you may be able to access the clear space that you find when there are no thoughts at all.
Home Practice
Formal Practice
Total formal practice of 40 minutes per day is encouraged. Choose your own sequence of these two practices:
Mindfulness of Breath/Mindfulness of Sound without recording for 20 minutes a day
Giving and Receiving Compassion for 20 minutes. You can find recordings of this on our website here: (www.chacmc.org/mtpcprogram).
Additional Giving and Receiving Compassion meditation can be found here.
Informal Practice
Pick at least 1 informal practice to practice every day
Record one gratitude each day in Gratitude Journal
How Can I Best Take Care of Myself
There is a useful worksheet in your manual that you can look at. We will not be collecting these, but it may be helpful for you to go through this list by yourself.
Enjoy the rest of your week, and see you on Saturday.
Warmly,
Ian and the MTPC team
