Module One

Developing Awareness

In this module, we start by becoming aware of some unhelpful thoughts and beliefs that contribute to suffering. We will look at suffering itself, what situations may be causing suffering and how this can be shifted when we let go of inner resistance.

How to complete this module:

  • Watch the introduction video.

  • Do the grounding exercise (daily is recommended).

  • Watch the second video, ‘Developing Awareness.’

  • Use the worksheet to identify unhelpful thoughts and challenging situations over the next week.

Please note there is no right or wrong way to complete this course. We do not guarantee overnight night success, rather, we aim to pass on foundational skills that will help bolster you as you move forward in life. We encourage you to make this course work for you! You may alter timeframes, tools and exercises to suit your needs. If, however, you are unsure at any stage, please feel free to send Rachel a message.

Grounding Exercise

This exercise is a guided meditation, designed to help you become more grounded and present. The meditation lasts for 15 minutes, so set aside some time in a quiet, comfortable place where you will not be disturbed. Choose a position that suits you, whether sitting or lying down and close your eyes. You may want to use a blanket to stay warm and it's recommended to use earphones for the best experience.

Feel free to use this meditation as often as you like! We suggest incorporating it into your daily routine for the remainder of this course.

Tip: You can download the meditation for offline use or on other devices.

Worksheet

Over the next week, complete the worksheet, What Life Situations Cause Suffering for Me? You can download the document by clicking on the worksheet image.

  • Start by identifying and listing the challenging circumstances in your life.

  • Each day, take note of any negative or unhelpful thoughts and document the most prominent thought in the Thoughts that Contribute to Suffering section.

  • At the end of the week, answer the following questions: What is the most impactful recurring thought? and Which thought would I most like to shift?

  • Be sure to keep the worksheet - you’ll need it for Module Two.

Tip: If you don’t have a printer, you can use MarkUp in Preview to fill out the worksheet, or copy and paste the worksheet text into Notes.

Things to Remember…

Developing awareness of any unhelpful thoughts, beliefs and emotions can be quite confronting.

Go easy on yourself as you notice anything unwanted and congratulate yourself on a job well done.

Each thing you notice is a HUGE success in the first step of developing awareness.

Your natural state is pure joy and

this joy is available within you ALWAYS.

You can access this state right NOW.