WEEK 5 INTEGRATION

Core Concepts, Homework, and Questions…

  • The context for bandwidth is understanding that it is the real “anchor” to your practice. The center of your bandwidth is stability, which leads to clarity, confidence, and power.
  • This is just an introduction to the topic. This topic get’s very deep quickly and we spend 4 weeks on it in our Mastery course. Specifically giving you tools to expand your bandwidth and how to prep yourself for any situation, but understanding the basics is key.
  • What is Bandwidth? It is your “normal” state of being? What are the clues that you have more or less “tolerance” and reactivity for what’s happening in the elephant? The width of you bandwidth power of EWO mediation.
  • The “logical container” and the core of the application are to “contain” the elephant reactions, giving us an opportunity to respond rather than REACT. This is power. Not giving you power over your behavior to things outside of your body. Our need to control our worlds is an illusion.
  • The width of the band is how close to “losing it” you are. The wider it is, the more power you have.
  • The S.O.B.E.R. pause stands for Stop, Observe, Breath, Expand our awareness, and then Respond (not React) brings us back to center and takes back the power you are giving up. .
  • This is a practice that can change your biology quickly! And forever. Building your tolerance or capacity for any situation to still be present and not “reactive” gives us FREEDOM!

CONTINUED INTEGRATION:

  • Increase the meditation to 8 minutes.
  • Review the meditation guide and pay close attention to suggestions regarding eyesight and posture, and setting up a practice.
  • Set an “interval bell” at 2-minute intervals on the Insight Timer App. And try it with the bell and without the bell.
  • During the day, pick several spots where a SOBER pause could be helpful. Checking email, before going into your home, a natural stopping point between activities.
  • Explore your bandwidth throughout the day. Are you a morning person? Afternoon? Different on different days of the week? Is it affected by diet, exercise, and sleep? Does caffeine or sugar help or hurt? What causes you to loose it? What has power over you?

Questions to explore:

  • Journaling: What is your bandwidth from day to day?
  • When are you more likely to loose it?

ASSESSMENT TWO

Here is your second assessment and check in. This assessment provides me an opportunity to see how you are progressing in the course and provide any additional support if necessary. Please answer all the questions honestly.

You can also use this assessment as a self-reflection point and feel free to comment in the FB group how you feel you are doing so far.

ASSESSMENT ONE

ASSESSMENT ONE

Here is your first assessment and check in. This assessment provides me an opportunity to see how you are progressing in the course and provide any additional support if necessary. Please answer all the questions honestly.

You can also use this assessment as a self-reflection point and feel free to comment in the FB group how you feel you are doing so far.

WEEK THREE INTEGRATION

WEEK 3 INTEGRATIONS

  • This week we explored the logical container, are you safe RIGHT now?
  • Remember the key concept of “reality” checking.
  • Examine your sense of self with “being” and “time”.
  • Remember: I am not just monkeys or just elephant, “being” in the moment.
  • Review the “Relationship to our world” and how time is the bridge between outer world and inner world.

EXPERIENTIAL EXERCISE: Vagal breathing while waiting for impulse to breath in elephant. Plug you mouth and nose and you will feel it!

QUESTIONS TO EXPLORE IN THE FB GROUP:

How do you relate to the “Logical Container?”

What is the “Gap” between the monkey’s chatter and the impulses in the elephant?

What happens at the “bottom” of the breath?

Pause and wait until the elephant give the impulse to “breathe” and hear the “thought”.

ASSESSMENT THREE

ASSESSMENT TWO

ASSESSMENT ONE

Please take a moment and complete the following ASSESSMENT…

WEEK SIX – CHECK IN…

WEEK FIVE – CHECK IN…

NOW…

I want you to post in the FB Group these three things:

  • What you’ve learned so far
  • How your practice is going
  • Share something you’ve uncovered

Remember to hold your practice! Resistance will come out of nowhere are try to take hold. Use the Pause and the Gentle Return to bring you back!!!