Informal Practice Log (Soften, Soothe, Allow) – Week 5 “do” What was the situation? What was the strongest Where in your body were How did you What did you notice What was happening inside? emotion you were feeling? you feeling this the most? Soften-Soothe-Allow? you did the process? (body, mind, emotions) (e.g. anger, sadness, grief, (e.g. tightness in chest, What did you notice while (body-mind-emotion-action) impatience, confusion, fear, queasiness in stomach, ache you were doing this? shame, longing, despair?) in heart, headache) I softened around my It was strange even though EXAMPLE – At first, I was shocked, then There was a sinking feeling in stomach, noticed I could relax it was me comforting me, I My boss harshly reprimanded felt like I had been kicked in my stomach, and a tightness my shoulders, To this part of felt understood and less me in an email. I went the stomach, I felt vulnerable because I really thought I had me that felt hurt, I offered a vulnerable. I was able to through all the things I could and angry, but mostly I felt done a good job in the silent course you feel that compose myself and think say in my defense. My “of hurt about how unfair he had document he wrote to me way you wanted praise and constructively about how to shoulders were tense, my jaw – been. about. you got corrections instead”. respond to my boss. clenched , stomach tight.
Informal Practice Log (Soften, Soothe, Allow) – Week 5 What was the situation? What was happening inside? (body, mind, emotions) What was the strongest emotion you were feeling? (e.g. anger, sadness, grief, impatience, confusion, fear, shame, longing, despair?) Where in your body were you feeling this the most? (e.g. tightness in chest, queasiness in stomach, ache in heart, headache) How did you “do” Soften-Soothe-Allow? What did you notice while you were doing this? What did you notice you did the process? (body-mind-emotion-action) EXAMPLE My boss harshly reprimanded me in an email. I went through all the things I could say in my defense. My shoulders were tense, my jaw clenched , stomach tight. At first, I was shocked, then felt like I had been kicked in the stomach, I felt vulnerable and angry, but mostly I felt hurt about how unfair he had been. There was a sinking feeling in my stomach, and a tightness because I really thought I had done a good job in the document he wrote to me about. I softened around my stomach, noticed I could relax my shoulders, To this part of me that felt hurt, I offered a silent “of course you feel that way – you wanted praise and you got corrections instead”. It was strange – even though it was me comforting me, I felt understood and less vulnerable. I was able to compose myself and think constructively about how to respond to my boss.
x-week5-informal.docx