Weekly Experience Log #3

Part 1 - Meditation Practice, Personal Well-Being & Down time (10%)10

Record the number of minutes you spent meditating each day of the week in the “Meditation” row below. If you complete one track on the meditation CD provided in class, that is approximately 10 minutes. If you did not meditate at all, record 0 minutes. Meditate at least 5 times during the week for at least 10 minutes each time.

Record the number of minutes you spent engaging in downtime activities (e.g. time with friends or family, exercising, watching TV, playing video games, etc.) in the “Down time” row below.

On a scale of -5 to 5 (0 is the baseline), rate yourself on personal well-being each day of the week. Record your rating in the “Well-Being” row below.

At the end of the week, ADD the minutes and ratings across each row and record your total in the “Total” box.

Date: 04/22 04/23 04/24 04/25 04/24 04/25 04/26 Total Average

Meditation
10
10
10
10
10
10
20
11.43

Down time
3
2
3
3
2
3
4
2.86

Well-Being 1 2 1 -1 2 1 2 1.14

Part 2 – Management of Stressful Situations (20%)18
Try to give a little more detail for the last two situations

Looking back on the past 7 days, examine three situations during which you experienced unpleasant emotions. Note the situation/event that stimulated the emotion and the thoughts/self-talk and negative behavior (if any) that preceded/accompanied the emotion. Next, review your negative thoughts/self-talk and identity the cognitive distortion(s) that was/were used. Finally, write down a statement that you used to counter your negative self-talk in that moment or shortly thereafter and any positive behavior(s) in which you engaged (or would have liked to have engaged) in order to minimize the effects of the negative emotion.

STRESSFUL
SITUATION EMOTIONAL
RESPONSE