DAY 5

DAY 5

DATE:
TIME:

A. OPENING THOUGHTS/OBSERVATIONS:














B. DREAM ENTRY: 










C. Today you will do a “Free Association” with each of the emotions explored yesterday. Again, this technique is not intended for you to dwell on negative emotions but rather to be able to identify them when you’re going through them in the future. This is about shining light into your dark corners. Take whatever time you need between sets and reflect on what each emotion means to you. You can start each sentence with “Shame is…” or “I feel shame when….” or you can describe each emotion in symbols: “I think of beggars when I think of shame.” It can be something you hear, “My mother told me I’ve never been more ashamed of you.” Or it can be a feeling, “Shame is a throbbing stabbing feeling in my stomach.” Depending on your workout, take 30 seconds to a full minute on each emotion between sets.

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The Workout

Focus on ___________________________________

1. Exercise 1: ______ ______________________________

______ Sets of _________ Reps

Free Association: “Shame”

The painful feeling arising from the consciousness of something dishonorable, improper, ridiculous, etc., done by oneself or another.

(a) _____________________________________________________________________

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After Set 2: Continue with “Shame”.

(b) _____________________________________________________________________

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After Set 3: “Shame”.

(c) _____________________________________________________________________

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After Set 4 (or between sets): “Shame”.

(d) _____________________________________________________________________

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2. Exercise 2: ______ ______________________________

______ Sets of _________ Reps

Free Association: “Guilt”

The fact or state of having committed an offense, crime, violation, or wrong, especially if against moral or penal law; culpability.

(a) _____________________________________________________________________

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After Set 2: Continue with “Guilt”.

(b) _____________________________________________________________________

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After Set 3: “Guilt”.

(c) _____________________________________________________________________

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After Set 4 (or between sets): “Guilt”.

(d) _____________________________________________________________________

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3. Exercise 3: ______ ______________________________

______ Sets of _________ Reps


Free Association: “Apathy”

Absence or suppression of passion, emotion, or excitement. Lack of interest or concern for things that others find moving or exciting.

After Set 1: Free Association using “Apathy”.

(a) _____________________________________________________________________

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After Set 2: Continue with “Apathy”.

(b) _____________________________________________________________________

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After Set 3: “Apathy”.

(c) _____________________________________________________________________

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After Set 4 (or between sets): “Apathy”.

(d) _____________________________________________________________________

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4. Exercise 4: ______ __________________________

______ Sets of _________ Reps


Free Association: “Grief”.

Keen mental suffering or distress over affliction or loss; sharp sorrow; painful regret.

After Set 1: Free Association using “Grief”.

(a) _____________________________________________________________________

________________________________________________________________________

After Set 2: Continue with “Grief”.

(b) _____________________________________________________________________

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After Set 3: “Grief”.

(c) _____________________________________________________________________

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After Set 4 (or between sets): “Grief”.

(d) _____________________________________________________________________

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5. Exercise 5: ______ __________________________

______ Sets of _________ Reps


Free Association: “Fear”.

A distressing emotion aroused by impending danger, evil, pain, etc., whether the threat is real or imagined; the feeling or condition of being afraid.

After Set 1: Free Association using “Fear”.

(a) _____________________________________________________________________

________________________________________________________________________

After Set 2: Continue with “Fear”.

(b) _____________________________________________________________________

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After Set 3: “Fear”.

(c) _____________________________________________________________________

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After Set 4 (or between sets): “Fear”.

(d) _____________________________________________________________________

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6. Exercise 6: ______ ______________________________

______ Sets of _________ Reps

Free Association: “Desire” or “Greed”.

Definition of “Desire”: 

To wish or long for; crave; want. To express a wish to obtain; ask for; request.

Definition of “Greed”:

Excessive or rapacious desire, especially for wealth and possessions.

After Set 1: Free Association using “Desire/Greed”.

(a) _____________________________________________________________________

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After Set 2: Continue with “Desire/Greed”.

(b) _____________________________________________________________________

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After Set 3: “Desire/Greed”.

(c) _____________________________________________________________________

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After Set 4 (or between sets): “Desire/Greed”

(d) _____________________________________________________________________

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DIET JOURNAL: (log in any foods you consumed for the day)

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ADDITIONAL JOURNAL ENTRIES: