Journal Reflection Exercises

Journal Reflection Exercises

Subject: General Questions    / General General Questions   
Question
Journal Reflection Exercises
The following exercise is designed to provide you with an opportunity to consider, practice, reflect upon and articulate (write about) ways of
perceiving and behaving in the world that may be very different from your past or current experience. This exercise bears a relationship to the
worldview and essential teachings of religions we are studying, however, know that you are NOT being asked to practice a particular religion – only a
perspective and/or set of actions associated with spirituality in general.
You are being given a generous amount of time within which to practice the assigned exercise as often or as long as possible, after which time you
will be expected to write a minimum (effort equaling a “C”) 1,300 words. Journals will be submitted to me via BB Turnitin by 1159 pm of the
assigned Sunday. Late journal entries will be accepted until 1159 pm on the following Tuesday, with a 5 point deduction for each day late. How to do these exercises:
1. Research the assignment thoroughly and carefully – meaning, look up the terms “metta” and “karuna” on the internet, and supply your understanding of the
terms in your journal entry. You will be expected to write one introductory paragraph describing the results of your academic research. Then choose either
specific days/times to practice, or perhaps keep the exercise in mind to apply to situations or circumstances as they arise. You should average a cumulative 8-10
hours (one working day) for your assignment. Before moving to the step of action, make certain you have a good, basic understanding of what it is you are
expected to do or not do based upon your perception of what metta and karuna practice is supposed to look like – this will make a positive difference in your
experience of the exercise.
2. Act – intentionally, mindfully practice the exercise: note your own mental, physical, and emotional responses to the exercise – how does it feel to you to think,
speak, and behave in this way? Note also the impact of your thoughts, words, and deeds on those around you, though do your best not to focus on receiving a
particular response from people – YOU are the one who is practicing; not them. If you spend too much time on what others are or are not doing, you will lose
sight of the self-discovery aspect of the exercise. This is all about you and your experience of the practice, and how you respond to their responses.
3. Reflect: After completing the required hours of practice, reflect on the experience as you write your journal entry. Make certain you write in “first person,”
that is, “I, me, my, etc” – this journal is about you and your thoughts and experience, not about generalized others. Describe your understanding of the
assignment and your initial reaction: how did you feel about doing this exercise before trying it? Did you cringe at the idea, or perhaps feel excited at the prospect
of trying a new way of seeing and being? What is your state of mind as you enter into the practice? Describe what you did (or did not do) and your interpretation
of the impact of your action (or non-action). How did the response (or lack of response) of others impact you? Give specific examples. How did doing this
exercise affect your way of perceiving and experiencing your world? Is this a way of being and relating that you would consider making a regular part of your life?
Why or why not? Be certain to write a clear conclusion that summarizes what you learned about yourself and your world in your mindfulness practice. Grading criteria:
(Point distribution) Completion/ Research Outstanding (A= 45-50)
5
*Length of entry well beyond minimum. Completion
(5 points) *Required number of practice hours
exceeded as demonstrated in depth and
detail of writing. Good (B=40-44.5)
4
*Length of entry beyond minimum
requirement.
*Research, Act, & Reflect elements
well covered.
*Required number of practice
hours met. Research
(5 points) Depth & Insight Depth of Reflection
(20 points) *Topic thoroughly researched and wellarticulated throughout writing; multiple
sources properly cited.
*Research results applied thoughtfully to
practice; connections made to concepts in
other religions.
20-18
*Excellent understanding of topic; no
digressions
*Engages deep inquiry into own thoughts
& feelings. Asks questions of experience.
*Descriptions are thoughtful, detailed, and
clearly articulated; multiple significant
examples of “real time” practice. *Topic well researched: more than
one source; sources identified.
*Some connection of research
results noted in action/reflection
portions of entry.
17.5 – 16
*Demonstrates clear
understanding of assignment topic:
few digressions.
*Clear and thoughtful descriptions
of experiences.
*Some attempt to look beyond
surface experience and perception. Adequate (C=35-39.5)
3.5
*Minimum length satisfied.
*Read, act, & reflect elements
adequately covered.
*Practice hours fewer than
required – entry is terse & lacks
detail.
*Adequate research done –
descriptions primarily derived
from course textbook; sources not
correctly cited.
*Minimal application of/reflection
on research results in practice.
15.5 – 14
*Adequate understanding of
assignment.
*Content is terse and superficial.
*Thoughts/feelings identified,
though no personal inquiry
engaged.
*Only surface experience
described. Poor (D=30-34.5; F=29.5 ?)
3-1
*Entry less than minimum
requirement.
*Research, Act, & Reflect
elements poorly covered or
incomplete. *Topic not researched.
*Minimal-to-no understanding of
concept demonstrated in journal
entry. 13.5 – 12; 11.5 ?
*Weak understanding of
assignment – exercise done poorly
or incorrectly.
*No clear evidence of personal
reflection on process.
*Poor grammar, usage, and
mechanics render content
unreadable. Insight / Learning
(20 points) *Clearly identifies and articulates what
was learned through the practice.
*Offers solution-oriented ways to utilize
the practice or concepts in daily life.
*Offers creative ways of communicating
concepts otherwise difficult to articulate. *Demonstrates desire to learn from
and about ones’ self and others
and engage self-reflection. *Focused more on behavior of
generalized others rather than
own thoughts & actions. *Demonstrates little-to-no
personal insight or interest in selfreflection. *Attempts to identify and articulate
what was learned. *Majority of entry written in 2nd or
3rd person. *Obvious minimal effort given to
assignment. *Makes connection of insights to
past/present experiences. *Nominal effort given to personal
inquiry. *No mention of what was learned
through practice. *Little mention of what was
learned through practice. Reflection Exercise Prompt: “Loving Kindness/Compassion” (Metta, Karuna) The Vajrayana Buddhist concept of “loving kindness” or “unconditional friendliness” focuses on the cultivation of an unwavering attitude of
openness, compassion, and kindness toward ALL beings and conditions of life. In this exercise you will spend your time seeing and treating everyone
and everything you meet as a “friend.” The lady who just cut you off on the freeway is your grandmother; the guy who knocked your drink out of
your hand is your baby brother (one that you like, of course). You are related to every being you see, and you care deeply for all life. Treat them as
kindly as you would like to be treated, and notice, but do not attach yourself to the response or lack of response you receive from others –
remember, this is YOUR practice, not theirs. Instead of focusing on the responses of another, turn your attention to your internal response to others’
actions. Expand your friendliness to include the circumstances and emotions of your life: the pain of your break-up is a teacher that is trying to help
you understand something about yourself and your choices in life; your fear is telling you something about your greatest strengths; etc. Consider the
idea that what is happening must happen so that other things can happen…
During your metta/karuna practice you will be asked to incorporate a deep awareness and mindfulness of ALL life that you encounter with an eye
toward protecting that life from harm. Try refraining from eating any sentient beings (meat, fish, poultry, etc.) for at least one or two meals a day,
and take care where you walk, sit, or set down your belongings so that you do not harm insects or worms. In this exercise you must practice
mindfulness, meaning, pay special attention not only to your environment, but also to your thoughts, words, and deeds and their impact on other
beings. Be mindful of all life, and put your attention toward refraining from killing, causing harm, or participating in the killing or harming of anything
or anyone, including you. Remember that if you are in some way harming yourself, then you cannot help but harm others; suffering creates more
suffering. Ahimsa (non-harming) forms the foundation of your metta/karuna exercise; mindfulness is the key to successful practice and maximum
personal benefit.