Religious Studies 3005 - Spring 2013 Topics in Religious Studies: Yoga and Meditation in the Modern World

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NAME: Vilma Obando Week 2

Identifying Your Intention

Your Intention is a phrase that expresses your short-term goal for today's meditation. An intention helps establish the reason you're practicing meditation and what you hope to receive from the practice today.

Tips: Keep the wording positive Be concise and specific

Examples: My intention is to take a break and relax. My intention is to be with whatever comes up. My intention is to stay awake and alert. My intention is to allow myself to decompress and relax. My intention is to release my fears. My intention is to allow myself to fall asleep easily and sleep the entire night through. My intention is to release any anger I am feeling.

Creating your Intention

What is your Intention for today's practice? (You can list several)
Day 1. To clear my mind of the stress that I've accumulated from studying for my midterms. _________________________________________________________________

_________________________________________________________________
Day 2. Be able to relax and take a break from a heck day.

_________________________________________________________________ _________________________________________________________________
Day 3. Take a nap after having a sleepless night.

_________________________________________________________________ _________________________________________________________________

Religious Studies 3005 - Spring 2013 Topics in Religious Studies: Yoga and Meditation in the Modern World

Identifying Your Heartfelt Desire Your Heartfelt Desire is a phrase that expresses your heartfelt wish for health, healing, wholeness, success, or anything else that is relevant to you. What is that one thing that you want more than anything else in life? What is it that gets you out of bed in the morning? Your Heartfelt Desire is a way of remembering why you are here and what it is that you want to achieve. It is a positive affirmation. Your Heartfelt Desire can be for yourself, someone else or the world. Each time you repeat your Heartfelt Desire, you are planting, watering and fertilizing seeds that are sewn deep within that will work to bring about the change you want to see in your life. Choose words that inspire you and accurately state your desire. Tips: Keep the wording positive. Be concise and specific. Phrase it in the present tense, as if it were already true. Examples: I am whole, healed and healthy. I am comfortable and at peace. I freely enjoy life. My sleep is refreshing; I am calm and rested. The world is at peace. Creating your Heartfelt Desire

1. What is your heart's deepest desire?

Day 1. Not be able to get caught up in things that aren't worth caring about. Day 2. I don't want to constantly be able to regret some of my decisions _________________________________________________________________ Day 3. I wish to be more confident in front of others

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2. Keeping it in present tense, positive, and concise, what words best describe this?
1. Strong and confident 2. Powerful and assured _________________________________________________________________ 3. Happiness and victory

_________________________________________________________________

3. Write your Heartfelt Desire: _________________________________________________________________ 2. I am comfortable with my decisions

3. I will over come my shyness. 1. I am safe.

_________________________________________________________________

Religious Studies 3005 - Spring 2013 Topics in Religious Studies: Yoga and Meditation in the Modern World

Your Inner Resource Worksheet Keep this worksheet and add to it as more details come to mind. Your Inner Resource will evolve over time. The more details you add and the more you use it, the more helpful it will be. 1. Bring to mind places, people and activities that make you feel calm, happy, nourished and good overall. Write down a few of these: My friends, my mother's cooking, soft Latin music in the background. _________________________________________________________________ Watching reruns of Full House, hanging out with my sister _________________________________________________________________

2. Choose one from the above list that feels particularly strong for you and write it down: 1. My mother's cooking _________________________________________________________________ 2. hanging out with my sister. _________________________________________________________________

3. Add as much detail as possible: Describe the visual image of your Inner Resource: 1. Sitting down on the bar near kitchen with the plates and utensils all _________________________________________________________________ set up for the big feast. 2. Hanging out my pink and mint green room. Sitting on my bed while we _________________________________________________________________ watch some television and go over our day. Describe any smells, touch, tastes and sounds associated with your Inner Resource: 1. Caramelized onions, tomato sauce, my mother's laughter, clatter of _________________________________________________________________ the pots. 2. My sister's perfume, my head resting on my softest pillow, sounds _________________________________________________________________ from the television. Describe any feelings or emotions associated with your Inner Resource: 1. Anticipation is always high when ever I am about to eat the delicious _________________________________________________________________ food that my mother cooked that day. 2. Overall joy at listening to my sister's charming stories about boys and _________________________________________________________________ classes. Is there a word or phrase that captures the essence of your Inner Resource? 1. Food _________________________________________________________________ 2. Bonding _________________________________________________________________

Describe what you feel in your body when you go to your Inner Resource: 1. Excitement and joy over how the food will actually taste. _________________________________________________________________ 2. Loved and cared. _________________________________________________________________

Religious Studies 3005 - Spring 2013 Topics in Religious Studies: Yoga and Meditation in the Modern World

Opposite Feelings To personalize your practice, fill in this worksheet before beginning iRest. Choose two feelings and their opposites that are relevant for you:
1. Hard 2. Stressed 1. Soft 2. Relaxed

Feeling

and its

Opposite

3. Confident

3. Shy

Feeling

and its

Opposite

Examples of Feelings and their Opposites These are just examples to help you find feelings that are relevant and meaningful to you. There is no need to limit yourself to just this list when you make your choices . Alert Sleepy Cold Hot Cool Warm Comfortable Uncomfortable Constricted Spacious Deep Superficial Dry Wet Dull Sharp Floating Sinking Hard Soft Heavy Light Lethargic Awake Loose Tight Numb Sensitive Painful Pleasurable Relaxed Tense Spacious Restricted Thick Thin

Religious Studies 3005 - Spring 2013 Topics in Religious Studies: Yoga and Meditation in the Modern World

Opposite Emotions To personalize your practice, fill in this worksheet before your iRest practice. Choose two emotions and their opposites:
1. Potent 2. Proud 1. Impotent 2. Ashamed

Emotion
3. Calm

and its
3. Agitated

Opposite

Emotion

and its

Opposite

Examples of Emotions and their Opposites These are just examples to help you find feelings that are relevant and meaningful to you. There is no need to limit yourself to just this list when you make your choices. Aggressive Passive Approving Disapproving Assured Perplexed Boisterous Mellow Calm Agitated Composed Worried Confident Insecure Cooperative Competitive Delighted Disgusted Domineering Meek Empathetic Indifferent Fearless Frightened Flexible Rigid Generous Resentful Grateful Ungrateful Happy Sad Helpful Uncooperative Innocent Guilty Interested Bored Loving Hateful Peaceful Enraged Potent Impotent Powerful Helpless Proud Ashamed Responsive Apathetic Safe Abandoned Safe Threatened Satisfied Frustrated Secure Apprehensive Sensitive Numb Tender Violent Tolerant Contemptuous Trusting Suspicious Unafraid Anxious Unreserved Shy Vital Exhausted Vulnerable Invulnerable

Religious Studies 3005 - Spring 2013 Topics in Religious Studies: Yoga and Meditation in the Modern World

Opposite Beliefs Please choose a belief that feels significant for you. You may select from the examples below if you like. Write down the belief and its opposite, and the feeling associated with each. We will use these in practice today.

Belief:
1. I am can trust my self. 2. I can overcome any challenge. 3. I am sucessful

_________________________________________________________________________

Feeling or emotional tone:

1. Empowered 2. Enthusiastic 3. Authority

_________________________________________________________________________

Opposite Belief:
1. Constantly doubting. 2. I always get stuck on roadblocks 3. I am a failure

_________________________________________________________________________

Feeling or emotional tone:

1. Fear 2. Not strong enough 3. Good for nothing

_________________________________________________________________________

Examples of Beliefs and their Opposites I am safe and secure. I can stand on my own feet. I am powerful. I make good decisions for myself. I am successful. I am connected to others. I am good and worthy. What I have to say is worth listening to. I know what I want. I can trust my sense of reality. I am lovable. I am creative. I follow through with what I decided to do. I am always in danger. I can't support myself. I am helpless. I can't trust myself. I am a failure. I am alone. I am bad and unworthy. Nobody wants to listen to me. I am confused. I can't trust my sense of reality. I am unlovable. I am not creative. I can't bring about any change.