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Challenging Boredom Program (Complete)

This zip file contains all the MP3 (talks & activities) and PDF (handout & notes) files for Zen-X.com.tw Challenging Boredom Program for a huge discount. <br><br>Boredom seems innocuous. However, when it gets out of hand, it can wreck quality of life and exacerbate addictions, ADD/ADHD, compulsive behaviors, anxiety, and depression. <br><br>Challenging Boredom is a 13-session course aimed at helping you process two types of boredom, which are lethargic low-arousal boredom and restless high-arousal boredom. It then guides you in transforming them into more resourceful and empowering states. <br><br>This life-changing course has 4 interesting talks, 3 meditation activities to help you identify, understand, and process boredom fully in healthier ways, 5 creative visualizations instantly transforming boredom into energized focus or calm and steady tenacity, and introductions to 2 written homework assignments leading to a more meaningful life aligned with your values and personal goals.* <br><br> * To determine whether you are a good candidate for this course, take the Steed 20-Item Scale: Ability To Benefit From Visualization available in this store or on Insight Timer.<br><br>

B8 5-4 3-2 1 Engage MP3

Creative Visualization <br>• Build up four resource state scenarios: (1) a low-arousal boredom, (2) a dissociated observation, (3) a decision-making, and (4) engage <br>• Chain them together<br>• Rehearse them several times<br><br>Use memories, imagery, and imagination to recreate and link a series of resource states that lead from low-arousal boredom to engaged focus. Rehearse several times. No notebook needed. Bring lots of energy and an active, playful imagination. This is a rigorous mental-emotional activity. The more you put into it, the more you get out of it.<br><br>Alternative: Break this long activity up into three sessions: 5-4 3-2 (9:55); 1-Engage (16:03); and Chain together (27:36). <br><br>A PDF handout is provided to summarize what is going on in the different parts of this visualization. There are time references that you can use if you want to revisit the the audio program during the activity.

B6 Finding Meaning And Doing What You Want MP3

• Listen to a short visualization<br>• See an example of a bedtime journal entry form on PDF handout.<br>• Learn how to fill it out<br>Learn about a bedtime journal activity. The journal form has 5 gratitude prompts, a prompt asking you to list 5 things you want to accomplish tomorrow, and one asking how you’d like to feel upon waking. Before that, you will hear a short visualization about how past trauma prevents us from accepting present challenges. No challenges = boredom.<br><br>Photo thanks to Andrea Piacquadio at Pexels.com and background jazz thanks to Denis Pavlov at Pixabay.com.<br>

B8 54 32 1 Engage Timeline Handout PDF

B7 Transforming Drudgery into Energized Focus Handout PDF

B7 Transforming Drudgery into Energized Focus MP3

• Deep dive into lethargic low-arousal boredom<br>• Learn what coping strategies are counterproductive<br>• Learn what coping strategies work (summarized on free PDF)<br>Read more…<br>We discuss lethargic low-energy low-arousal boredom: what it is, how it develops, how it manifests, what coping mechanisms don’t work and which ones do. You will get a helpful protocol leading from low-arousal to energized focus. No need for a notebook. <br><br>Photo thanks to Andrea Piacquadio at Pexels.com and background jazz thanks to Denis Pavlov at Pixabay.com.<br>

B6 Finding Meaning and Doing What You Want Handout PDF

B5 Creating a Meaningful Values-driven Life Handout PDF

This PDF handout contains a short list of 20 “decision driver” values that most often show up when people decide whether to start, stick with, or drop an activity. Use them to consider what you find most important to you when choosing activities to participate in. It also contains an example of a Free-time Activity Chart, something I suggest you make for yourself to help you find something to do in your free time. When you are bored, it is hard to decide creatively. It's best to do it beforehand. The audio program explains it all. Please, do these before you continue on with the rest of the course.

B5 Creating a Meaningful Values-driven Life

• Look at a chart of decision-driver values on PDF handout.<br>• Choose the 3-4 most important values to you <br>• Create a free-time activity chart (example on PDF handout)<br><br>Find and protect real meaning in your life. This session has two charts which I have provided in a downloadable PDF: a decision-driver values list and an example free-time activities chart. There are also some in the comments. In this session, I will discuss how to use one and how to create the other. Don’t go on with this course until you have done them.<br><br>Photo thanks to Andrea Piacquadio at Pexels.com and background jazz thanks to Denis Pavlov at Pixabay.com.<br>

B4 Observing Boredom Unfazed.mp3

• Sit in a meditative position<br>• Sense your here and now<br>• Observe your breath and boredom<br><br>Use Vipassana (mindfulness+investigation) to observe breath and boredom. Repeat any emotion every 5 seconds as it arises, changes, and disappears. No judging or resisting. All emotions have memos, all behaviors have positive intentions, and all things are impermanent, so only patient loving kindness matters at the end of day. No notebook needed. <br><br><br><br>Photo thanks to Andrea Piacquadio at Pexels and background music thanks to Christoper Lloyd Clarke.

B3 Getting Boredom's Memo Handout Exloratory Questions PDF

B3 Getting Boredom's Memo MP3

• Elicit the state of boredom<br>• Being present, observe boredom from a 3rd person point of view<br>• Answer 12 exploratory questions about it<br>Read more…<br>Bring your current state of boredom (even your boredom with facing your boredom) or re-create it. Then, practice associating and dissociating from it to answer 12 questions about what you observe, the last two questions are about the memo and boredom's response to your attention. Write your answers in a notebook or on a printed-out PDF handout.<br><br>Photo thanks to Andrea Piacquadio at Pexels.com and tonal background music thanks to Tim Kulig at Pixabay.com.<br>

B2 Letting Boredom Fizzle Out Handout Questions Asked PDF

B2 Letting Boredom Fizzle Out MP3

• Locate boredom in your body<br>• Answer 10 questions about it in a notebook<br>• Process it and watch it fizzle out<br>• Free PDF summary of 10 questions asked to remind you.<br><br>Body scan to locate your boredom, answer 10 questions about it from an associated point of view (sample answers provided). Pause the program to jot your answers down in a notebook, and then process the boredom in your body. <br><br>Photo thanks to Andrea Piacquadio at Pexels.com and tonal background music, thanks to Tim Kulig at Pixabay.com.

B1 Infusing Meaning into a Bored Soul

Learn:<br>• What boredom is<br>• The two main dysfunctional responses to boredom<br>• How they affect addictions, compulsive behaviors, ADD/ADHD, anxiety, and depression<br>• General intervention approaches.<br>• Download the free PDF Welcome to Challenging Boredom (course outline there). <br>Read more…<br>This talk discusses the 2 dysfunctional coping mechanisms used when you are faced with boredom, their effect on addiction, compulsive behaviors like gambling, internet-social media use, snacking, and online shopping, ADD/ADHD, anxiety, and depression, and the pros and cons of common intervention approaches. <br>

Welcome to Challenging Boredom PDF

Welcome to Challenging Boredom MP3

This is a two-minute welcome to the Challenging Boredom Program. Before you decide to take this course, you may want to determine whether you are a good candidate for this course. To find out, you can take Steed 20-Item Scale: Ability to Benefit From Visualization, available for $5 on this site. The higher the score, the more likely you are to benefit from meditation and creative visualization.<br><br>Please note there is a free PDF that accompanies this audio program.<br><br>Photo thanks to Andrea Piacquadio and background jazz thanks to Denis Pavlov, both at Pexels.com.

How Indentify Feelings Keeps You Energized "How are you feeling?" PDF List

How Identifying Feelings Keeps You Energized

• Listen to a short talk.<br>• Download and print a PDF of "Right Now I'm Feeling" list of feelings. <br><br>It takes a lot of energy to avoid, suppress, hide, and deny your feelings, frying your brain and making you tired at the end of the day. This session discusses what research has shown about the value of identifying your feelings. I have provided a free and convenient “Right Now I’m Feeling” list of feelings. You can download and print the PDF and start using it to identify your feelings, conserve energy, and take better care of yourself.<br>