How to use the Feeling Observation Log.

Step One: Pause for a moment and connect with your current mood. What are your thoughts and feelings? What is your perception of yourself and the world? What is your overall experience of life at this moment?

Step Two: Record your feelings in the Feelings Observation Log under the column “How do you feel emotionally/ mentally/physically?” Remember to keep your answers brief. You can use a journal to contemplate your feelings—separate from this practice if you like. But in Part One of Phase One, we are not peeling the onion of our experience. We are simply observing it.

Write how you feel mentally/emotionally/physically below.

Step Three: Review the States of Consciousness Chart below to help you define your current state of consciousness. General examples of the byproducts of each brain function are listed to help you become familiar with the three states of consciousness I’ve mentioned.

 State of Consciousness Chart
Remember that feeling is a byproduct of the Chemical, not the cause.

Step Four: Enter the state of consciousness that best represents your logged feelings below. “What state do you think this is?”

That’s it. You’ve completed your first entry.

Try to log your feelings several times a day. Three or four is good. Try to log your feelings several times a day. Three or four is good. As you log your entries, you might observe patterns occurring at different times of the day, with specific people or given situations. Don’t judge these reactions. Just recognize and record them. You’re not trying to analyze your experiences or find patterns. Just notice where you are at that moment, driven by your unconscious chemical reactions.

I’ve given you a few pages of logs in your course materials. By the time you’re done, you should be ready to move forward. However, if you need more time, print additional logs. I recommend staying with this practice long enough to fill all the pages. Nothing in this program will have more impact on your success than being able to identify your state of consciousness.

Again, the process you will be using is as follows:

• Step One: Pause for a moment and connect with your current mood. What are your thoughts and feelings? What is your perception of yourself and the world? What is your overall experience of life at this moment?
• Step Two: Record your feelings in the Feelings Observation Log under the column “How do you feel emotionally/ mentally/physically?” Remember to keep your answers brief. You can use a journal to contemplate your feelings—separate from this practice if you like. But in Part One of Phase One, we are not peeling the onion of our experience. We are simply observing it. 
• Step Three: Review the States of Consciousness Chart inserted directly before your logs to help you define your current state of consciousness. It lists general examples of the byproducts of each brain function to help you become familiar with the three states of consciousness I’ve mentioned.
• Step Four: Enter the state of consciousness that best represents your logged feelings under the “What state do you think this is?” column.

Finally, to complete today’s practice, what commitment do you make to yourself for your practices? Set alerts on your calendar now to remind you to check in and write your commitment to the Feelings Observation Practice in the space below. When you have finished your  commitment, select “Finish Questions for Contemplation.”