Sitting Quietly: On the Big Rocks…

This exercise is one to engage on a periodic basis[1], serving as a kind of “check-up” – or check-in – on how well one is doing with “the big rocks” most people must attend to in life. It is structured as a short mental checklist that guides one to consider: 1) how one is doing in meeting important needs & goals; 2) what one might need to – or could – change, and 3) what else may have now become important and valued.

Preparation:

As you go through the “checklist” in this exercise, you are first asked to give a measure of satisfaction you have, or “comfort level” you feel, about the given item. Decide on a rating scale that works best for you. E.g., 1 (best) to 5 (worst); or a ”★“ system, where 4★‘s is best and 0★ is worst; or a verbal one, like: “Really good” “Good” “Okay” “Not good” and “Really not good;” …or, make your own!

Also, take a moment to recognize and become familiar with this “baseline inquiry” we’ll use:

“What am I doing – or not?  Is it enough…or maybe too much?  Should I change, modify, or mix it up?  If so, how?”

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Exercise:

1. Sit up and get comfortable, bring your focus to the breath and, after some number of breaths (say 5 to 10 [or do a 10-count rep]), go through the list below (in boldface), and as you do:
2. Consider the item, and give it a rating – i.e., how you think or feel you’re doing with regard to meeting, addressing, or being satisfied with this part of your life.
3. If the item is given a high-range measure (say a 1 or 2; 4★‘s or 3★‘s; Really good or Good), savor for a moment your success and move on…
4. If the item is only given a mid-range or less measure…work on it! You could start with the baseline inquiry and/or maybe consider the bulleted “thinking points” provided…

Physical Health & Exercise – how well do you attend to maintaining good physical health…

Self-Care – doing things that you enjoy, that help you relax, distract, and provide balance and equanimity…

Work/Employment/Career:

• • • • • • • In what am I satisfied? Yet what am I not?
            • Am I challenged enough? What needs to change?
            • Am I “sharpening the saw”?

         Financial:

• • • • • • • Have I been responsible…enough?
            • If I worry, what can – or what else should – I do?

Relationships:  Am I enough…or should/could I be more…

• • • • • • • Partner/Mate/Lover/Spouse [Wife/Husband]
            • Caregiver/Parent
            • Daughter/Son/Family-member
            • Friend
            • Citizen/Neighbor/Volunteer/Activist

5. Now take a moment to review and list the important takeaways from looking at the Big Rocks…

6. And when you’re ready, smile to yourself…and calmly step into the rest of your day…

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[1] For example, do this exercise on or about the 1^st of each month…