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First meditation (answer immediately following meditation):

1. What mantra did you select? Why? silent mantra because I need to be more Intune with my myself.

2. How did you feel before meditating? Tense

3. What things did you notice happening while you meditated (mental, emotional, physical)? physically I was still mentally and emotionally I felt relaxed yet tense thinking about everything.

4. How did you feel while you meditated? Tense

5.  How did you feel after meditating (both immediately and several hours after meditating)? Tense

6. Any other thoughts, concerns, or insights you had about your experience meditating? No insights

Second meditation (answer immediately following meditation) :

1. What mantra did you select? Why? same mantra as the first because I wanted to try having better thoughts focusing on the positive aspects of my life rather than the negatives.

2. How did you feel before meditating? In control

3. What things did you notice happening while you meditated (mental, emotional, physical)? I was calm and physically I was at ease my body was relaxed.

4. How did you feel while you meditated? Calm

5.  How did you feel after meditating (both immediately and several hours afterwards)? Happy

6. Any other thoughts, concerns, or insights you had about your experience meditating? No insights.

Summary

After you have practiced the exercise at least twice answer the following:

1. What did you like or dislike about this technique. I like that this technique had different ones to the follow mine in specific I like how it made my body feel and how it affects you regarding your approach.

2. Compare this technique to some of the others you have practiced. Mantra meditation offers unique benefits and advantages that make it a valuable practice for many individuals seeking relaxation, stress relief, and spiritual growth.

3. Would you consider regularly using this relaxation technique for stress management? Why or why not?

Yes I would because out of all the other meditation I do feel I am at most control when doing this meditation.

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Afternoon:

1. How did you feel before the exercise? calm

2. What was your experience during the exercise? I felt relax almost this achieved peace feeling.

3. How did you feel immediately after the exercise? I felt at peace I was fully aware and had fully let go of everything I have been thinking of.

4. How did you feel several hours after completing the exercise? calm

Right before bed

1. How did you feel before the exercise? I was still calm

2. How quickly did you fall asleep? Immediately

3. How did you sleep, and how refreshed did you feel when you awakened the following morning? I slept amazing and was very refreshed in the morning.

4. How did this differ from a typical night’s sleep? I was peaceful going to bed I was not tense or just okay I was almost at peace so it differ a lot I felt amazing I did not get up once while I was asleep.

1. What did you like or not like about this technique. I liked that the technique had immediate effects, versatility and accessibility.

2. Compare this technique to some of the others you have practiced. Progressive relaxation stands out from other relaxation techniques due to its systematic approach of sequentially tensing and relaxing muscle groups throughout the body. It enhances body awareness, promotes muscle relaxation, and cultivates a deeper sense of relaxation and calm. Its accessibility, versatility, and lack of side effects make it a popular choice for stress management and overall well-being.

3. Would this be a relaxation technique you would consider regularly using for stress management? Why or why not? Yes I would because of how at peace it made me feel and all its effects.

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Afternoon

When did you do this exercise (date/time): 4/15/24 at around 1pm.

How did you feel before the exercise? Tense

What was your experience during the exercise? I felt calm relaxed

How did you feel immediately after the exercise? calm for a moment

How did you feel several hours after completing the exercise: Tense as I began thinking.

Right before sleeping at night

1. Date and time: 4/16/24 10am

2. How did you feel before the exercise? tense

3. How quickly did you fall asleep? It took me sometime to fall asleep.

4. How did you sleep, and how refreshed did you feel when you awakened the following morning? I slept good. I slept through the night but somehow woke up tired.

5. How did this differ from a typical night’s sleep? It did not.

SUMMARY:

1. What you liked and/or did not like about this technique. This was a good technique I loved all of it.

2. Compare this technique to some of the others you have practiced. (longer/shorter, easier/harder, more/less effective for you and why ): It was easier, shorter and more effective because during and for a moment after it had me relaxed and just letting go of everything for some time.

3. Would this be a relaxation technique you would consider using on a regular basis for stress management? Why or why not? I would not because I am not into this type of relaxation technique and it was not as effective for me to incorporate in my life.

4. Many people find a significant decrease in pulse rate after participating in autogenics. Discuss what is occurring in both the mind and the body to explain the decrease in heart rate. As individuals relax deeply during autogenic training, blood vessels may dilate, allowing for improved blood flow and circulation throughout the body. With improved circulation, the heart may not need to work as hard to maintain adequate blood flow, contributing to a decrease in heart rate. Autogenic training involves progressive muscle relaxation, wherein individuals systematically tense and then relax different muscle groups. This process helps release muscular tension throughout the body, leading to a decrease in overall physiological arousal, including heart rate.

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1. I have yet to accomplish something when it comes to my mental health and stress management goals, however I am finding myself and the things that triggers me and I have also helped others in need. So right now I am finding out the things I need to work on and finding healthy ways to take are of them.

2. One thing I would like to accomplish is getting the confidence to go see a therapist I have been struggling with the idea of going.

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1. I had followed through with my commitment and have learnt that I am not as important to others have as I thought I was. I have learnt that I need to change some things.

2. For this weeks commitment I will develop an exercise goal by working out all week this week. I am going to challenge myself to move by body by doing at home music workouts. I wan to make it more of a fun task rather than a commitment.

3. I chose this because I think whenever you put a lot of emphasis on exercise as a person that is not fit or active you will fail before you even start so adding a dance music exercise makes it more interesting. This relate to my overall health goals because it will help me become more active allowing my body to be less burden. It will give me a chance to better love my body.

4. Two possible barriers would me being tired or me getting scared of not following through. To overcome this barrier I will go to bed earlier so that I will feel better in the day time even though I work. Lastly, I will give myself motivational speech to help overcome my fear of not being or doing enough.

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1. I have not followed through with my commitment due to me being sick. So I did not learn anything but will attempt this commitment when I am fully able to.

2. My love language is buying things for the ones I love, giving surprises, being their for them in any way possible. This impacts my relationship because now I am starting to realize that certain relationships are one sided and now I am stuck at a place where I do not know what to do. I am up against the wall of are you doing too much or are they not doing enough. So for this week I will not reach out to some people that are important in my life and see if they will. If not I will let it go on just to see if communication only happens when its initiated by be. And if this proves to be truthful I do not know what else to do because it will be devastated as I do put my all in my relationships whether intimate or platonic.

3. I chose this because I have been seeing some patterns in my friendships and up until I got sick I didn't realize just how bad it was. So I think if the results are what I think they will be this will help my goals of being in pursuit of my happiness by me dropping bonds with those who not value me the way I do them.

4. Nothing will get in my way except for natural causes So maybe if I become sicker or if something happens to them which I will not wish upon anyone. Both possible barriers are natural and out of my control so if it happens I will remain calm and watch the flows.

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1. For last weeks commitment I was not able to follow through however, I was able to donate $25 to the lead Academy. This is a facility that helps with addiction without judgment. I've learnt from this experience that no matter how little you have you can always give to those who are in need or those who have nothing because it won't cost you anything.

2. For this weeks assignment I will develop a budget. I've recently started working again from my apprenticeship and I have 3 goals in mind. My first goal is to clear my credit card debt, my second is to save money in order to have an emergency fund as well as a cushion savings in order to help me on the weeks I don't have enough money. Lastly, my other goal is to help my husband save for the down payment on our home. I'll accomplish this by using a 30:20:30:20 rule. 30% of my biweekly income goes to my credit card debt, 20% to my emergency and cushion funds, 30% for my house saving and 20% for necessities such as gas, feminine products and other miscellaneous items. We now live with my dad so our rent and bills are not as high so that comes from husband's pa. So because I have no bills I will be able to stay in my budget. I have a budget book and I get pay this Wednesday so I will begin my journey to financial freedom by budgeting.

3. I picked this commitment because it is impertinent to where I am in my life and what I want my future goals to be like. This relates to my stress management goals because by being financially free in the way I want and being able to accomplish certain things like a house, I will be able to live and feel at peace without struggle.

4. Two barriers that might get in the way would be my self discipline not being able to control myself by eating out too much or buying unnecessary things. Another obstacle would be unforeseen circumstances life happens and sometimes there's no way around that. To deal with my self discipline I will keep reminding myself of the goals I have for myself being able to be in my own home, with a loving husband and being pregnant and happy. Just the though of me accomplishing such gift will help me be discipline and kick my cravings for unnecessary things. For my other obstacles its something that is unforeseen and uncontrollably, so I will remain hopeful ad faithful and trust god that this year is my season and that no matter what obstacles I face they wont hinder my goals.

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1. I was able to donate canned foods. I've learnt that there are a lot of people who needs help. Also that in the future I would love to open a non profit to help people get back on their feet.

2. In this weeks commitment I will engage in an act that I wouldn't otherwise do this week. For this week I want to be able to go to soup kitchen or food shelter and help give the food out to the people who need it.

3. I picked this because going and actually seeing the amount of people that needs help really made me feel sad that we are going on with our lives while others are significantly in need of help. This relates to my stress management goals because seeing other happy and feeling themselves also makes me feel happy and have a sense of fulfilment. It's like it beings me peace.

4. The obstacles might get in my way is me being further sick or the whether. If I am sick then I will get well and go the next week so I wont put other in any ill situations and if there are bad whether then I will try again the other week as these are things out of my control.

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1. Reflecting on the commitment I made for myself last week made me realize how bad some things and situation had affected me. Even though I tried following through with my commitments there were times I was unable to, for example no matter how hard I tried to stay positive or talk to myself in a positive manner sometimes the situation got bad and all that talking went through the door. But because of these activities I am now looking for a therapist. So thank you.

2. For this week I will commit in doing 2 to 3 random acts of kindness. My first act of kindness will be to my dad he has some back issues and he has been saying he does not want to go to this gathering at his job on Thursday so I'll surprise him by driving him back and forth. My second random act of kindness I will be giving back I have a lot of canned items we either bough or receive from my dads friends or job and we won't be able to use it all, so I will be donating some to my local church food bank and shelter. My last act will be surprising my husband and his friends with donuts from their favorite donut shop.

3. I chose the commit of random act of kindness because maybe being kind to other will allow me to not be harsh on myself. And being kind makes me feel a sense of belonging and deep purpose. So this will help with my stress management goals because by being kinder to myself I can help be more positive, confident and focused.

4. Two barriers that might get in the way of my commitments would be if the whether gets bad and we are snowed in or I cant come out of my place to bring the food to the bank or if their favorite donut shop is out of donuts as they are always sold out. If I am snowed in on the day I have dedicated to to the shelter I would overcome this barrier by going on another day. For my other obstacle if the donut shop is sold out I would go to another local donut shop they love and take it to them.

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1. One thing I will be trying this week is I will practice catching myself engaging in a negative self talk by using thought stopping and positive self talk. when trying to lose weight I tend to by very negative on myself and not give myself enough credit so at this weeks weigh in I will give myself a positive self talk by not letting myself think a 1-2 pounds weight loss is not good. I will try to tell myself that last week I was not 1-2 pounds lighter so be kind to yourself and the results and goals will get better overtime as a 2 pounds weight loss a week can be a 10 pounds weight loss a month. I will also try to breathe and meditate more when I'm feeling hopeless or under stress as trying to breathe and clear my mind can help with figuring out the answers to the things I can't at that moment in time.

2. I chose this method because I tend to not take a minute and just talk to myself or even stop and think is this worth stressing about? is it worth tearing your mental health over?

This relates to my stress goals as I tend to give up when I think I'm not losing the weight fast enough and I always give up in a month or two because I tell myself losing maybe 10lbs in 2 months is not worth me giving up all the things I love to eat. But if I had continue I would've lost the 100lbs I needed to already by simply having the mindset and thought process that in another 2 months this 10lbs weight loss will be 20 or even 25 and by the end of the year I will be good. But I don't and I give up and gained whatever I lost in those months back and some. So this method of thinking will help me significantly.

3. Two obstacles that might get in my way is my emotional eating I tend to overeat and eat the wrong things when I'm emotional especially when I am sad I'll binge eat the entire day and then feel disgusted by myself the next. So to manage this whenever things get stressful I'll talk myself into going for a walk. The other obstacle is I tend to overeat if I go on the scale and not see a significant weight loss on the scale so to manage this goal I want to start weighing myself every 2 weeks to a month as seeing a bigger weight loss on the scale will make me happier and have less negative thoughts.

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1. Two insights I've gained from doing this assessment is that I do not deal with stress in a healthy manner and its harming me and that I can find ways to cope better in order to better control the things that goes on around me.

2. Two stress management goals I would like to achieve by the end of the semester is trying to control my reactions and emotions towards stressors and I want to develop a healthy lifestyle by eating better and exercising more rather than binging one day and starving myself the next. To achieve controlling my reactions and emotions I would like to be able to control my breathing and talking to myself more. For example, does this problem or stressor needs a reaction? How do I solve this without panicking and is this something out of my control?

For my second goal I would like to focus more on staying active and eating healthy consistently by focusing on my portions and health rather than the quick results of weight loss. Lastly, by achieving my first goal the second one will also be achieved because I will be able to better control myself and the things around me.