WorksheetsRogers Part 4: Insight, Section H
Total questions: 10
Worksheet time: 10mins
Special Place Imagery is a useful exercise...
Anytime you want to construct a more comfortable space than the dentist's chair.
Anytime you are driving to a familiar place and can day dream a little.
Anytime you want to want to procrastinate.
Anytime your nervous system needs a break from stress.
Labeling thoughts takes advantage of the fact that our minds tend to produce certain types or ------- of thoughts.
(a)
How do you label a thought?
You attach a descriptive word to the thought as soon as you notice it.
You judge the thought "good" or "bad" or "dumb" or "smart"
You just notice the thought then return to your attention anchor.
You wait until you have the exact right label for the thought before you let it go.
What analogy does Rogers use to describe "right effort"?
It's like a golf pro lining up for putt.
It's like a college basketball player setting up for a free throw.
It's like a college football player throwing a pass.
It's like whitewater rafting guide finding the line through a rapid.
Zen master Shunryu Suzuki (1970) said, "The most important point in our practice is to have right (a) " (127).
Science Note: Jeffery Arnett, the psychologist who originally defined emerging adulthood as a distinct developmental stage, conducted surveys of his students at the University of Maryland to better understand their attitudes on a number of topics. He found that the students' satisfactions with their college experience was determined by their experiences of personal growth. Regardless of their academic experience, students deemed their college years successful if they perceived themselves to have matured through the process (Arnett 2004). This interest in personal growth--or, as I call it, the development of wisdom--is why twenty-somethings have so much to gain from mindfulness. (Rogers 131).
Who is Jeffery Arnett?
The psychologist who defined "emerging adulthood"
the biologist who surveyed college students
A meditation master who worked with college students
The psychologist who discovered meditation
What determines the satisfaction of college students with their experience?
Personal growth
Academic performance
Social life
Financial status
What is the importance of mindfulness for twenty-somethings?
Improved personal growth
Enhanced ego
Better decision-making skills
Increased self-consciousness
What analogy does Rogers use to describe the conscious mind?
It's like a vast sky. The weather may be stormy, but the above the storm, the sky is still and clear.
It's like a vast ocean. the surface is choppy, but the depths are still and clear.
It's like a river. The surface is class 5 rapids, but the bottom is still and clear.
It's like movie screen. the projections move across it, but beneath the images is a blank screen.
Rogers says that a regular meditation practice naturally leads to more ethical behavior because...
You recognize that you are not alone in your suffering, so you naturally want to alleviate suffering for others.
Only psychopaths behave unethically.
It's easy to enjoy other people's suffering.
It casts the light of precise, nonjudgmental awareness on your choices and their consequences.
Rogers points out that there are three factors shaping our lives. What are they?
Genes, Circumstances, Behaviors
Temperament, Situations, Attitude
Food, Shelter, Clothing
Social Status, Education, Parenting
What metaphor does Rogers use to illustrate what to watch out for in your meditation practice?
"When you move that judgement out of your heart...what actually replaces it is compassion" (Simmons 2014, qtd. in Rogers, 150)
"When you catch yourself being judgmental or rude, you notice the discomfort it causes others." (150)
"for your garden to flourish, you have to stay on top of the weeds [which are negative mindstates]." (150)
"If you plant weeds, you grow weeds."
