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Council Curriculum: Week 8

Theme of the Week: Mental Awareness: changing the mind

Council Prompt of the Week

For use during your circle this week.

"Three tightly held beliefs about myself that I might consider dropping . . . "

Suggested Study and Practice

With this week's topic in mind, below you will find material that we invite you to explore and practice on your own

or with a small group. If possible, try to do so prior to your weekly Council circle.

Reading/Listening/Watching

Greater Good Science Center at UC Berkeley: Quieting Your Inner Critic

Listen to audeo: https://greatergood.berkeley.edu/podcasts/item/quieting_your_inner_critic

 Read Transcript: https://greatergood.berkeley.edu/podcasts/item/quieting_your_inner_critic

Writing

Below are suggestions for writing topics in your own personal "Gratitude Journal."

Daily Gratitude Practice: Write down something for which you are grateful.

This Week's Reflection

Write a short reflection on the assignment this week:

  • How does your inner critic emerge when you sit quietly and practice formal meditation?
  • When you have moments of quiet thought or mind wandering?
  • Do you seek to change any of this inner critic activity?

Awareness

Formal Practice: 3–5 times this week do a 10–minute meditation

Informal Practice: 

Just Three Breaths

As many times a day as you are able, give the mind a short rest. For the duration of three deep breaths, ask your inner narrative to slow to near silence. Then open all your senses and step into situational awareness—color, sound, touch and small. Put a note on your locker or desk at work, on your bathroom mirror and refrigerator at home, with the number "3" on it to remind you to practice.