DAY 8

DAY 8

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 the transitory emotions but rather to be able to identify them when you’re going through them in the future. Take whatever time you need between sets and reflect on what each emotion means to you. You can start each sentence with “Anger is…” or “I feel angry when….” or you can describe each emotion in symbols. “I think of racism when I think of anger.” It can be something you hear, “What the f#*k!” Or it can be a feeling, “Anger is a powerful tearing feeling in my throat and heart! Like I want to scream and punch something!” Depending on your personalized workout routine, 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: “Anger” 

A strong feeling of displeasure and belligerence aroused by a wrong.
 
(a) _____________________________________________________________________

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After Set 2: Continue with “Anger”.

(b) _____________________________________________________________________

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After Set 3: “Anger”.

(c) _____________________________________________________________________

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

(d) _____________________________________________________________________

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2. Exercise 2: ______ ______________________________

______ Sets of _________ Reps

Free Association: “Pride”

A high or inordinate opinion of one’s own dignity, importance, merit, or superiority, whether as cherished in the mind or as displayed in bearing, conduct, etc.

(a) _____________________________________________________________________

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After Set 2: Continue with “Pride”.

(b) _____________________________________________________________________

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After Set 3: “Pride”.

(c) _____________________________________________________________________

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

(d) _____________________________________________________________________

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3. Exercise 3: ______ ______________________________

______ Sets of _________ Reps

Free Association: “Courage”.

The quality of mind or spirit that enables a person to face difficulty, pain, danger, etc. without fear; bravery.

After Set 1: Free Association using “Courage”.

(a) _____________________________________________________________________

________________________________________________________________________

After Set 2: Continue with “Courage”.

(b) _____________________________________________________________________

________________________________________________________________________

After Set 3: “Courage”.

(c) _____________________________________________________________________

________________________________________________________________________

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

(d) _____________________________________________________________________

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4. Exercise 4: ______ __________________________

______ Sets of _________ Reps

Free Association: “Trust” or “Neutrality”

Trust: Reliance on the integrity, strength, ability, surety, etc., of a person or thing; confidence.

Neutrality: The state of being neutral. Not aligned with or supporting or supporting any side or position of a controversy.

After Set 1: Free Association using “Trust” and/or “Neutrality”.

(a) _____________________________________________________________________

________________________________________________________________________

After Set 2: Continue with “Trust” and/or “Neutrality”.

(b) _____________________________________________________________________

________________________________________________________________________

After Set 3: “Trust” and/or “Neutrality”.

(c) _____________________________________________________________________

________________________________________________________________________

After Set 4 (or between sets): “Trust” and/or “Neutrality”.

(d) _____________________________________________________________________

________________________________________________________________________


5. Exercise 5: ______ __________________________

______ Sets of _________ Reps

Free Association: “Willingness” or “Determination”

Willingness: Disposed or consenting; inclined. Done, given, bourn, used, etc. Cheerful readiness.

Determination: The act of coming to a decision or of fixing or settling a purpose.

After Set 1: Free Association using “Willingness” or “Determination”.

(a) _____________________________________________________________________

________________________________________________________________________

After Set 2: Continue with “Willingness” or “Determination”.

(b) _____________________________________________________________________

________________________________________________________________________

After Set 3: “Willingness” or “Determination”.

(c) _____________________________________________________________________

________________________________________________________________________

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

(d) _____________________________________________________________________

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6. Exercise 6: ______ ______________________________

______ Sets of _________ Reps

Free Association: “Acceptance” or “Forgiveness”.

Definition of “Acceptance”:

The act of taking or receiving something offered. The act of assenting or believing.

Definition of “Forgiveness”:

Act of forgiving. To grant pardon for or remission of (an offense; debt); absolve. To give up all claim on account of; remit. To cancel indebtedness or liability of.

After Set 1: Free Association using “Acceptance” and/or “Forgiveness”.

(a) _____________________________________________________________________

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After Set 2: Continue with “Acceptance” and/or “Forgiveness”.

(b) _____________________________________________________________________

________________________________________________________________________

After Set 3: “Acceptance” and/or “Forgiveness”.

(c) _____________________________________________________________________

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After Set 4 (or between sets): “Acceptance” and/or “Forgiveness”.

(d) _____________________________________________________________________

________________________________________________________________________



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

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ADDITIONAL JOURNAL ENTRIES:







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