Journal Reflection Exercises
The following exerciseis designed to provide you with an opportunity to consider, practice, reflect upon and articulate (write about) ways of perceiving and behaving in the world that may be very different from your past or current experience. This exercise bears a relationshipto the worldview and essential teachings of religions we are studying, however, know that you are NOT being asked to practice a particular religion - only a perspective and/or set of actions associated with spirituality in general.
You are being given a generous amount of time within which to practice the assigned exercise as often or as long as possible, after which time you will be expected to write a minimum(effort equaling a "C") 1,300 words. Journals will be submitted to me via BB Turnitin by 1159pm of the assigned Sunday. Late journal entries will be accepted until 1159 pm on the following Tuesday, with a 5 point deduction for each day late.
How to do these exercises:
1. Researchthe assignment thoroughly and carefully - meaning, look up the terms "metta" and "karuna" on the internet, and supply your understanding of the terms in your journal entry.You will be expected to write one introductory paragraph describing the results of your academic research. Then choose either specific days/times to practice, or perhaps keep the exercise in mind to apply to situations or circumstances as they arise. You should average a cumulative 8-10 hours (one working day) for your assignment. Before moving to the step of action, make certain you have a good, basic understanding of what it is you are expected to do or not do based upon your perception of what metta and karuna practice is supposed to look like - this will make a positive difference in your experience of the exercise.
2. Act - intentionally, mindfully practice the exercise: note your own mental, physical, and emotional responses to the exercise - how does it feel to you to think, speak, and behave in this way? Note also the impact of your thoughts, words, and deeds on those around you, though do your best not to focus on receiving a particular response from people - YOU are the one who is practicing; not them. If you spend too much time on what others are or are not doing, you will lose sight of the self-discovery aspect of the exercise. This is all about you and your experience of the practice, and how you respond to their responses.
3. Reflect:After completing the required hours of practice, reflect on the experience as you write your journal entry. Make certain you write in "first person," that is, "I, me, my, etc" - this journal is about you and yourthoughts and experience, not about generalized others. Describe your understanding of the assignment and your initial reaction: how did you feel about doing this exercise before trying it? Did you cringe at the idea, or perhaps feel excited at the prospect of trying a new way of seeing and being? What is your state of mind as you enter into the practice? Describe what you did (or did not do) and your interpretation of the impact of your action (or non-action). How did the response (or lack of response) of others impact you? Give specific examples. How did doing this exercise affect your way of perceiving and experiencing your world? Is this a way of being and relating that you would consider making a regular part of your life? Why or why not?Be certain to write a clear conclusion that summarizes what you learned about yourself and your world in your mindfulness practice.