1.
Based on your reflections, and on a scale of
1 to 10 (ten being optimal well-being), where do you rate your A-physical
well-being, B-spiritual well-being, C-psychological well-being? Why?
A – physical well-being: on
my physical well-being, I would say I am at a 4. I have a lot that I need to change, and I
have pain on a daily basis, but no serious illnesses.
B – spiritual well-being: I
am feeling like this would be a 6 out of 10.
I have the tools to do better, and I talk with others, but need to do
more.
C – psychological well-being:
Psychologically, I am feeling challenged right now. I am at a kind of “crossroads” with work, and
with my roles as a mother, wife, daughter, friend. A little down on myself, and seeking help to
cope with this. I would say a 4.
2.
Develop a goal for yourself in each area
(physical, spiritual, psychological).
Goal for the physical: to lose 10 pounds in the next 30 days, to eat
well during this time and get movement into my daily routine.
Goal for the spiritual: make the time each morning to meditate for
15-20 minutes before starting my day, and to practice mindfulness and
compassion
Goal for the psychological: to be able to use
a new coping skill each week, and to write about it. To use my existing support system, and to
work on growing that network.
3.
What activities or exercise can you implement
in your life to assist in moving toward each goal?
Physical: exercise 30-45 minutes each day,
and keep a log of this. Also, keeping a
food log, as well, and being sure to get in ample amounts of fruits and veggies,
and water each day. Minimizing my eating
out to 1x per week. Sleep 8 hours each
night.
Spiritual:
meditation, using affirmations or mantras throughout the day, reaching
out to help others, even if it is just by listening.
Psychological: Talk with others more,
counseling, and taking time for myself.
Journalling about this work will help me, too.
4.
Complete the relaxation exercise The Crime of
the Century. To hear this exercise, click here. Describe your experience. (What it
beneficial? Frustrating? etc.)
I listened to and participated in The Crime
of the Century exercise. It really made
me feel good; calm and relaxed. I don’t
know if it was such a good experience because of the time of day
(mid-afternoon, not hungry or tired). I
would definitely use this, again, to help me focus. I found that it was very beneficial because my
mind didn’t wander, and I was able to do what the recording was telling me to
do. This is one of the good things about
using a guided meditation, it helps you stay on track.
