Copyright Š 1992 by Mike Bell, Patricia Bell, Ann Roberts, David Kell Cover design by Mike Bell, Patricia Bell, Ann Roberts, David Kell Book design by Mike Bell, Patricia Bell, Ann Roberts, David Kell All rights reserved. No part of this book may be reproduced in any form or by any electronic or mechanical means including information storage and retrieval systems, without permission in writing from the author. The only exception is by a reviewer, who may quote short excerpts in a review. Mike Bell, Patricia Bell, Ann Roberts, David Kell Visit our website at www.wellbeingjourney.co.uk Printed in the United Kingdom First Printing: January 2010 Version 1
The Wellbeing Journey Pathways to health and happiness
Module 1 Embarking on our Journey
The Wellbeing Journey Pathways to health and happiness An introduction to our Journey The Wellbeing Journey is an opportunity to look into ourselves; to discover what it is we believe, think and do that creates both our Wellbeing, our lack of it, and to learn to change what is not working for us. Based on the Wellbeing Wheel, the Wellbeing Journey offers pathways to self knowledge, health and happiness that start from the inside out. During our ten month Journey you will learn practical concepts, tools and practices that will enable you to lead a more whole and balanced life. This Journey comprises ten one-day modules, beginning with Embarking, the preparation for the Journey, and then taking one direction of the Wheel a month (for 8 months) and closing with a gathering for Completion. The time in between the modules is for practice and developing mastery. You will be supported by an online learning community and a workbook journal to record insights and learnings, set goals and intentions and evaluate the benefits.
The Wellbeing Journey Benefits At its simplest, Wellbeing is how good or bad, or how positive or negative, you feel. Here are some the benefits of inner Wellbeing that you will experience: • • • • • • • • • • •
Improved physical and emotional health Greater satisfaction and enjoyment Better relationships Stronger resilience Feeling good about self, future and the world Easier to concentrate on important things Less worry and anxiety Less judging of others Less conflict An unmistakable ability to enjoy each moment A tendency to think and act spontaneously rather than from fear based on past experience.
About this Workbook This is the first of the workbooks that will be provided for each module. This one gives a broad introduction and supports the first module and the suggested between-module practices. Together the full set will support your learning through this whole programme. There is lots of the space at the back and we encourage you to use it both during our day together and during the month between each module. Introduction of Module 1 within the context to the whole journey We appreciate that you have decided to embark on this journey This is our first time together and we wish over the day to give you the context for the whole programme. By the end of today you will: • • • • • •
Have joined a powerful learning community Understand the design of this ten month Wellbeing programme Be equipped for the journey ahead with foundational concepts and tools Take stock of your present condition of Wellbeing Have clarified what is important to you about Wellbeing Have started to create a Life Map to explore what has brought you to this point
Design of the day Welcome • Welcome and some key messages from the Teachers • Getting to know each other Details of the Programme • Design for day 1 in the context of the overall programme • Introduce the Workbook Embarking on the Journey Together • Foundational concepts to support us as a community • Foundational concepts to support you personal Wellbeing journey • Exploration of the concepts in relationship to your Wellbeing • Getting to know each other better and sharing in small groups Introduction of the Wheel of Wellbeing • Our approach to Wellbeing using the Wheel of Wellbeing • Introduction to a stillness practice • Nature walk exploring the Wheel in relation to your Wellbeing Self Measure of Wellbeing • Why measure is important • How to use the Wheel as a self-measure tool • Conduct your first Wellbeing evaluation Exploring Your Story: the Life Map • Teaching on the Observer of the Self • Exploring your life journey through the lens of Wellbeing • How to use the Life Map throughout the programme Getting organised for the next month • Working with questions • Expectations exchange and agreements • Introduce practices to be done each day • Set up the structure of self-reporting • Set up buddy groups • Introduce online learning community Completion • Review of the day • Completion
About the Teachers The Wellbeing Journey was co-designed by David Kell and Ann Roberts, and Patricia and Mike Bell, two married couples with a long-standing friendship that began more than 15 years ago. We have trained individually and collectively in a range of innovative personal development experiences including ‘wellbeing’. And have offered training ranging from Self Leadership to two-year advanced personal development programmes both in the UK and internationally. Recently we have come together with our shared passion for people being healthy and happy to pool our experience and co-create this Wellbeing Journey. We have each recognised during our own personal development journeys that intention, dedication and time are needed to explore and change our patterns of behaviour from the inside out. Also that we can achieve more as part of a learning community than individually.
Embarking on our Journey Together as a Community We are a community that has come together to learn to improve our wellbeing. It is always more effective to learn as part of a group. We will use different ways of working together during the modules and the time in between – as the whole group, in small groups, as buddy groups and at times on our own. There are a number of practices that we will offer for both your personal Wellbeing and for the Wellbeing of this learning community that you have joined. Here are some of the group ones we will use. Sitting in a Circle Sitting in a circle is an old way of people coming together. It is a way of being connected in a complete whole. In the circle, everyone can see everyone else and establish eye contact. It is a symbol of wholeness. No-one is excluded and there are no physical hierarchies. Stringing the Beads When we sit together in circle, one of the tools we use to help become and stay connected is called Stringing of the Beads. Each person in turn, moving sun-wise, speaks their name into the circle and some words about their present condition. This protocol, used in our safe and supportive environment, calls forward a speaking from the heart. Typically the person speaking holds something from nature, a stone or stick, as we each offer our words, ‘beads of our energy’ to the collective circle. When we are complete, we say so and pass the stick.
We use this practice regularly so that we remain connected and that everyone is heard. For a circle of people to remain healthy and developing, the present condition of each part must be known. Stringing of the Beads is also a good practice for partners, families and in project teams at work where sharing from the heart brings a knowing that supersedes any assumptions that can affect the energy of a group. Working with other members of the Circle We will ask you to make a practice of exchanging your experience, insights and questions with fellow members. We ask that you listen to each other’s contributions as a possibility to expand your own perceptions. Listening deeply to one another with respect and attention is a skill worth developing and it is a gift to the person being listened to. Foundation concepts for your personal Wellbeing journey Over the ten months we will offer you a range of protocols and tools with a short description of what they are for and how to use them in each of your module workbooks. Here are some foundational protocols that underpin this Wellbeing journey. Self-knowledge and Self-discovery This journey is one of self-knowledge and so it is important to realise that the Teachers will not do anything ‘to you’. This programme offers you the opportunity to explore what you believe about your Wellbeing and is an adventure of self-discovery. Our way of working is to offer you teachings, insights, new perspectives, protocols, tools and practices and offer them to you with our love and suggest that your self knowledge will grow if you practice them. And you are free to act as you choose. The Use of Wheels During this programme you will find that many of our materials and ways of being together are based on the Circle. There are many circles and cycles of life. The world is not linear. Life is not linear. Our understanding is limited when it is based solely on the linear. We will use Wheels to hold our Wellbeing journey. This is a powerful teaching tool and way of understanding ourselves and our world. These wheels are divided into the 8 directions of the compass. North, south, east and west are referred to as the ‘cardinal’ points, and the four in-between southeast, southwest, northwest and northeast as the ‘marriage’ points. Our wheels are inspired by old traditions where teachings were passed down as part of oral tradition over many thousands of years. The wheel supports our remembering by using other parts of the brain that are intuitive and insightful. Wheels can be seen as a
whole and balanced design of life energies and as a ‘map’ to deepen our relationship with them. Appreciation Appreciation is a state of being in which we are truly in the present moment. From this state we feel connected with all things and experience non-attachment. As a result we are able to be open and welcome all aspects of our life in its perfection and see that it is teaching us. When we judge ourselves or others or situations (label them), then we create a separation. Walking in Beauty When we hold this focus of attention, it begins with deep appreciation and connectedness with nature. Walking in beauty requires the conscious awareness that our thoughts, words and actions create an energy which can affect everything we do in our daily life in either a life affirming or a life diminishing way. Life as a Teaching The concept of Life as a Teaching is a way of meeting all of our life experiences and challenges (life affirming or life diminishing) as opportunities to learn and grow. This tool is used for self-empowerment. It is part of us knowing that we are creators of our life, not a victim, and we always have a choice. Questing and the use of Questions Questing is a willingness to explore and experiment with different practices. It is important to stay open to the adventure of your Wellbeing journey and to not judge what you are experiencing. This use of questions is a practice we use to open the mind to the subtleties of an issue or a question that has come. It is inviting a state of mind that allows a natural flow of thought, ideas, images etc. related to the question. There are no standard answers and this journey is all about you revealing to yourself what is needed. Concept of the ‘Observer’ The Observer is that part of you that can see how you are behaving in every moment. We each have myriad of ways of being. We can be ‘curious’, ‘decisive; ‘creative; ‘playful’. We can be ‘still and quiet’ or we can be ‘outgoing and audacious’ and many, many more. These are life affirming ways of being. We can also be ‘unhappy’, ‘frustrated’, ‘cross’ and so on. We will be using the concept of the Observer through the whole programme.
The Wheel of Wellbeing Here is our Wheel of Wellbeing. During Module 2 to 8 will take your deeper into each direction. Our programme is a holistic and inter-connected approach to Wellbeing so as you work with one direction your Wellbeing in other directions will expand.
Introduction to the process of self evaluation of Wellbeing Why is self evaluation important? It is part of an expansive process of you identifying, through a lens of appreciation, where you are now in relation to your Wellbeing. We suggest that you let go of any belief you may hold of seeing measure as a test or of holding any judgment of yourself where you identify a low measure. Low or high, the measure is perfect. Using your Observer you will gather the understanding that comes in from the different perspectives we offer. Even when there is random, life diminishing voices speaking and dominating our awareness, there is this part of us that can step in and re-focus our thoughts.Go to the back of your workbook to the Embarking Self Evaluation Wheel. Begin in the East and take each direction in turn and contemplate, intuitively rather than using your logical/rational mind, where you think you are in this present moment. Make notes if you wish about anything that is revealed to you. Give yourself a measure (out of 10) and put a cross on the assessment bar of each of the directions of the wheel as you go round. This simple exercise will give you a sense of potential for your journey of expanding Wellbeing and creating greater balance in your life. Your Story: the Life Map Introduction The Life Map exercise is for you to become aware of and remember the memories of your life journey. You will once again take the ‘Observer perspective’ of your life journey. You can learn so much from your history; and use that learning to inform your future. As you ‘look back, review and remember’, we ask you not to judge yourself, or others, but to appreciate the learning and growing that resulted from these experiences. You are asked not to reexperience what you find. If you find yourself getting trapped in any emotion, activate your power of appreciation for your life. Step 1 - Becoming present Find a place that works for you, ideally in nature. Take time to become still and present with the nature around you. Clear your mind of any concerns about this exercise. Create a sense of this being a special place and that this is important work that you are doing. When you feel centred with an inner calmness, you can begin.
Step 2 - the Life Map Exercise Beginning at your birth, look at your life in seven year segments. Record the memories that you find in each seven-year time period. Consider using one page of your notebook for each seven year period. Go through all segments of your life, identify the key memories in each period and make your notes. Then, once you have done this, take the time to go more deeply into each time span. Be with the memories, play with them, let them build and see how much more you remember; as one memory reminds you of others. Enjoy the adventure of this exploration of your journey. Make your notes. Step 3 - Drawing the Life Map Once again establish your state of “inner calm” to take this next step. With your large piece of paper and lots of coloured pens and crayons create a life map. It can take the image of a Tree or as a flowing river or a spiral. It can be any design that works for you. Now divide and mark you design into seven-year periods, revisit each seven-year period and create your life map. From your notes use drawings/symbols/words to capture the essence of each time period. As you do this, even more will be revealed to you. Treasure what you are finding out about your life journey, remember no judgement. Step 4 – Reviewing your Life Map We will give time during the month to complete your Life Map and then to review it to learn more about your Wellbeing. You will be looking for times in your life when you can see that you had feelings/sense of well-being and also when you had feelings/sense of a lack of well-being. You can use the Wellbeing wheel as a lens to help you explore.
Getting organised for the next month The time between each module is an important part of the whole programme. This is the time for you to practice the Wellbeing concepts and tools that you will be learning about in each module. We will ask you to have a daily practice and to complete a number of activities related to each module Daily Practice You will get most out of this Wellbeing programme through the self discipline of what we call Daily Practice. The following are practices that we suggest become part of your daily routine. We find that our Wellbeing grows as we continue with this. Establish a daily practice of Stillness During our ten months together we will explore different ways to build your stillness practice. This gives you access to more information and understanding that just relying on the logical and rational part of your thinking. Here are three beginning ways for you to do: • • •
A walk in nature. Observe the beauty of nature, or walk in appreciation, but don’t use it as a time to think/plan your day. Meditate by paying attention to your breath Contemplate each of your senses of touch, taste, sound, smell and sight – one after the other.
Over time you will develop your ability to access and maintain a calm centred presence. Setting a Daily Intention Setting a daily intention is one way to begin becoming conscious of how we choose to live our lives each day. We know that our life has purpose and that we have the freedom to choose that purpose. A practice that supports us in this is setting a daily intention. Our daily intention creates a ground from which we can assess our accomplishments during the day. It helps us move forward through our life focusing on those activities, thoughts and energies that will take us closer to our purpose. So our daily intention may relate to something we are working on in our training or way of being that we wish to hold around an activity or task or relationship. It is good to write it down and speak it out loud. Perhaps something you carry with you or wear during the day can be a reminder that you have an intention.
Establish a daily practice of writing your Daily Log Each day we will ask you to take a few minutes, ideally in the evening in an uninterrupted space, and breathe deeply to come to a calm centred space. Now, review your day. Re-run the movie of your day - what do you see, what are the gems that you would like to record in your Journal/Log? Then write a short report in this workbook (this should not take more than 10 minutes). This is not a diary. Look into the questions: • • • • • •
What were the significant experiences of my day, did I handle them well. Or not? What were my feelings associated with these significant experiences of my day? What might have triggered any emotional reactions that occurred? How well was I able to hold my Daily Intention? What did it teach me about myself? What would I chose to do differently tomorrow?
Keeping track of how you are doing helps to anchor the new ways of being that contribute to your Wellbeing. It also helps to see what else you need to address as you go through the programme Building this practice will support your experience and deepening during this program. Monthly Self Reporting Writing a self report to yourself that you share with your buddies is another opportunity offered by this training. It is another part of you ‘becoming more conscious’ about what you are learning about yourself. The following is a suggested structure for this reporting: •
Name, who is writing the report.
•
What is my present condition in relation to my Wellbeing?
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How have the tools and protocols from Module 1 impacted on my Wellbeing?
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What is the main challenge I have experienced in this time?
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How did I meet the challenge?
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What questions am I holding?
Activities for this month. Complete your Life Map We ask that you complete your Life Map and then use it to look into the ‘energy states of you’. Use the Qualities of Wellbeing wheel as a lens. See times when you have been experiencing well-being or experiencing a lack of well-being. Be in touch with your buddies It can be of great value to identify a buddy of buddies who are also part of this training. You can meet together between modules and share experiences... Expectations exchange and agreements Be on time for our meetings and have slept well. Alcohol and Social Drugs We would like to draw your attention to minimising their use. This journey is a path of self-authority rather than a path that relies on external stimuli to increase or change consciousness.