Module 6: Enhancing Resilience
Welcome module 6.
This course is broken into a series of modules and lessons. You may scroll down the lessons on each module, or use the links in the menus on the left to jump to any point within each module.
Practice: Grounding
The follow audio takes you through a Grounding Practice – using the senses.
Find somewhere private or put your headset on and listen to Kate guide you through the practice.
This audio runs for about 5 and a half minutes.
After the practice, take some time to reflect on the following questions in your journal.
- What did you notice inside your body?
- Did you notice where in your body you felt emotions?
- Were you aware of what was happening in your mind?
- How did you react when you noticed what your mind was doing?
- Did bringing awareness to your thoughts change your experience?
- Is there a familiar pattern emerging here?
- Can you identify your experience with other areas of your life, your relationships for example?
- How do you think it would feel to bring compassion in here?
- How could you transfer what you have learnt through this practice to benefit your life?
The difference between “needs” and “wants”
As we continue to build our resilience, it’s good to consider what our wants and our needs are.
In this video Karen explains in more detail what the differences between needs and wants are, and you will be invited to make notes so make sure you have a pen and paper to hand.
Wants
Are personal to the individual, often linked to materialism.
Examples are:
- I want to be thinner
- I want to buy a better car
Needs
Are universal and are experienced and discovered by sensing into and deepening our awareness of what we really need.
Examples are:
- Relational needs such as feeling accepted, seen, heard, validated, connected and respected.
- Material needs such as a shelter, food, heat, clothing
- Personal needs such as health, emotional growth, developing wisdom.
Creating your own phrases to say to yourself practice
Now that you have started to understand the differences between needs and wants, this practice will help you to identify your own needs and to create your own phrases to use to meet your needs.
Phrases are related to universal human needs can be expressed as “wishes”.
What do you wish for yourself?
Create phrases that reflect these wishes, perhaps prefixing with “May I…”
Examples are:
“May I live with ease and with kindness”
“May I be happy”
“May I be healthy”
In this practice you have the choice to go as deep as you want to, and if you feel overwhelmed at any point then remember to look after yourself and use the tools that work for you to bring yourself back to the circle of safety (feet on the floor, breath, soothing touch etc.).
Reading: An autobiography in five chapters
There’s a hole in my sidewalk, by Portia Nelson
Chapter I
I walk down the street.
There is a deep hole in the sidewalk.
I fall in.
I am lost… I am helpless.
It isn’t my fault.
It takes forever to find a way out.
Chapter II
I walk down the same street.
There is a deep hole in the sidewalk.
I pretend I don’t see it.
I fall in again.
I can’t believe I am in the same place.
But it isn’t my fault.
It still takes a long time to get out.
Chapter III
I walk down the same street.
There is a deep hole in the sidewalk.
I see it is there.
I still fall in… it’s a habit.
My eyes are open.
I know where I am.
It is my fault… I get out immediately.
Chapter IV
I walk down the same street.
There is a deep hole in the sidewalk.
I walk around it.
Chapter V
I walk down another street.
Take some time to reflect on the reading above.
What came up for you as your were reading through the chapters? What did you notice about the thoughts you had?
What can you take with you from this reading through the rest of your mindfulness practice?
Daily Practice: Resilient Phrases and Affectionate Breathing
For your practices this week, reflect back on the Use your own phrases, and affection breathing practices that we’ve covered in previous lessons.
Incorporate them into your day, for seven days.
Practice for Module 6
Congratulations on reaching the end of Module 6
Remember to take your time to practice, use your inquiry questions and journal, before moving on to module 7.
Practice the affectionate breathing this week and practice offering yourself your phrases.
Do continue to bring mindfulness to your daily activities and make the other practices a part of your routine.