Ash Written Exercise Week 10

[Ashley]

1. Where I am now: Need guided med, takes time to drop into body.

2. Where I need to be: Able to drop into my body quickly, without guided med, when in a challenging situation.

3. Plan: Use 10 minute guided meditation in the morning followed by 5 minutes unguided body scan and feeling emotion, and 5 minute non guided meditations (see how deep I can go in 5 minutes) every 4 hours.

4. SMART Goal: Use 10 minute guided meditation in the morning followed by 5 minutes unguided body scan and feeling emotion, and 5-minute non guided meditations (see how deep I can go in 5 minutes) every 4 hours.

– Experiment with flexible 5 minutes, continue to explore for as long as I like.
– Experiment with walking while meditating.
– Experiment with sitting watching people and noticing how I feel
– Experiment with sitting in nature and meditate on the feeling nature sounds create for me

5. Next Step: Alternate guided meditation days, one day guided next day non-guided.With same 5 minute non-guided every 4 hours.

6. Next Step: Non-guided meditation in the morning. With 5 minute non-guided meditation every 4 hours.

7. Next Step: Non-guided meditation in the morning. Followed by dropping into the body and feeling the emotion during/after an activity/event.

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