Compassionate Integrity Training Final CIT training manual 11-30 - Page 81

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 #3: Unrealistic Expectations 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. Can you describe a time in your life when you set realistic expectations for yourself and you met or exceeded your expectation? 2. How did it feel to meet or exceed your expectations? 3. Describe a time when you failed to meet your own expectations and reacted harshly to yourself, or a current situation in which you feel you might fail to meet expectations. 4. Imagine someone you love dearly telling you about this situation and their feelings of self-judgment. What specific things would you say to them? 5. Do you think these same things would apply to you in your situation? Why or why not? 6. Although the outcome may not have changed, how would your well-being have been affected if you had set more realistic expectations for yourself? 7. If you are engaging in concrete steps or practices to set more realistic expectations for yourself, how has that been progressing, or what have you been learning? 8. Did you gain any insights from today’s journal entries? If so, explain what insights you gained and why they might be valuable. 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 - 75 -