Compassionate Integrity Training Final CIT training manual 11-30 - Page 79

Compa ssionate Integrit y Tr a ining A S e cu l a r Ethic s Appr oa c h to C ulti vat ing Pe rs on al, S o ci al and E n vir on me n tal F lo u r i shing Contemplative Journal Questions Skill 4: Self-Compassion Instructions: These journal questions are designed to help reinforce the skills you are learning in CIT. The greatest benefit will come from repeated consideration of these questions over time. They can be used in connection with, or in place of, the Contemplative Practice recordings found on the CIT website. Since space in this book is limited, you may wish to answer these questions in your personal journal. Exercise #1: Inner Versus External Factors of Happiness Start with bringing to mind a resource or focus on the contact of your body with a surface, object or another body part, and allow yourself to notice any neutral or pleasant sensations that arise in your body. 1. List one or more internal qualities that you feel bring (or could bring) happiness to your life. 2. Choose one thing from the list above. What is it specifically about this thing that brings you happiness? If you had more of it, would you have more happiness? 3. List one or more material possessions or accomplishments that you feel bring (or could bring) happiness to your life. 4. Choose one thing from the list above. What is it specifically about this thing that brings you happiness? If you had more of it, would you have more happiness? 5. Repeat the questions from above, but this time looking at the internal and external things that you think bring (or might bring) unhappiness. 6. Did you gain any insights from today’s journal entries? If so, explain what insights you gained and why they might be valuable. 7. If you are engaging in concrete steps or practices to increase your self-compassion, how has that been progressing or what have you been learning? Ce n t e r for Compa s sion, I n teg r i t y a nd S e cu l ar E t hics | L ife Uni ve rsi t y | M ar ie t ta, G e or g i a - 73 -