Congruence

Chandra (Taormina) Chappell

Description

The purpose, intnet, and manifestation of the book Congruence is to foster living in harmony with ones self between mind, heart, and body. Fostering congruence in one's life elicits a multitude of lifestyle benefits emotionally, socially, mentally, and physically.
The literal definition of congruence is, "agreement or harmony; compatibility". The purpose of this manual is to help children, teens, and adults learn and practice the skills to foster living in congruence with the self. True congruence with the self is when there is harmony between the heart, mind, and body. When all things are working congruently there is a level of inner awareness and self – confidence that is formed. Living in congruence produces the feeling of "living in the zone", "living in the flow".
Learning to live in congruence with one's self has proven to decrease anxiety, promotes emotional self-regulation, improve moods, enhances effective communication, fosters emotional intelligence (motivation, empathy, self-awareness, social skills, and self-reflection), and provides a sense of balance and inner peace to the individual. The exercises outlined in this manual are targeted to enhance awareness of breath, body sensations, thoughts, feelings, behavior, and to foster shaping positively intended core beliefs.
Research has supported that teaching children and adolescents the skills outlined in this curriculum and by practicing these skills daily; academic performance improves, anxiety among students decreases, overall moods improve, bully – like behaviors decrease, attentiveness and concentration increases, resiliency improves, students demonstrate an enhanced ability to manage stress, the use of effective communication styles are enhanced, students are more self – aware of themselves and others, and the ability to self – regulate emotions improve. Furthermore, learning and practicing these skills has demonstrated a positive effect on stimulation to certain parts of the brain (evidenced by functional M.R.I’s and observations) that are responsible for emotional self-regulation, impulse control, attention, and appropriate social development.
Building and maintaining a congruent relationship between the heart and brain supports living in harmony with ones self and enhances that ability to trust their intuition.

Sujets

• Mindfulness
• Mental Health
• Parents
• Sociologie, société et politique
• Mindfulness (Buddhism)
• Teacher
• Depression
• Psychology
• Anxiety
• Children
• Teachers
• Parent

Informations

• Publié par: Balboa Press
• Date de parution: 17 avril 2023
• Nombre de lectures: 1
• EAN13: 9798765240045
• Langue: English

Extrait

CONGRUENCE
 
HEART, MIND, AND BODY CONNECTION
 
 
 
 
 
 
 
CHANDRA CHAPPELL
 
 
Copyright © 2023 Chandra Chappell.
 
All rights reserved. No part of this book may be used or reproduced by any means, graphic, electronic, or mechanical, including photocopying, recording, taping or by any information storage retrieval system without the written permission of the author except in the case of brief quotations embodied in critical articles and reviews.
 
 
 
Balboa Press
A Division of Hay House
1663 Liberty Drive
Bloomington, IN 47403
www.balboapress.com
844-682-1282
 
Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.
 
Any people depicted in stock imagery provided by Getty Images are models, and such images are being used for illustrative purposes only.
Certain stock imagery © Getty Images.
 
Interior Image Credit: All images were created by the author
 
ISBN: 979-8-7652-4005-2 (sc)
ISBN: 979-8-7652-4004-5 (e)
 
Library of Congress Control Number: 2023904118
 
 
 
Balboa Press rev. date: 04/13/2023
 
 
 
 
 
 

CONTENTS

Intention
Acknowledgements
Prologue
Introduction
Selection of Non-Target Day Exercises
Module 1     Introduction to in the Moment Exercises with Actions
Exercise 1     Stop, in the Moment
Exercise 2     In the Moment Name Exercise
Exercise 3     In the Moment with Music
Exercise 4     Think Fast – In the Moment Name / Catch Phrase
Module 2     Breath Awareness
Exercise 5     Introduction to Effective Breathing
Exercise 6     Awareness of Breath Paired with Awareness of Body Parts
Exercise 7     Humming Bee Breath
Exercise 8     Breath Work with Gratitude Statements
Exercise 9     Breathing Exercise and the Changing of Seasons Imagery
Exercise 10   Diaphragmatic Breathing
Exercise 11   Breathing Exercise and Sense of Smell
Exercise 12   Breathing Like A Lion – Also Known As “Lions Breath”
Module 3     Awareness of Bodily Sensations
Exercise 13   Awareness of Bodily Sensations with Auditory Imagery
Exercise 14   Bodily Sensations with Stystematic Stretching
Exercise 15   Awareness of Bodily Sensations with Visual Stimuli
Exercise 16   Progressive Muscle Relaxation (PMR) and Body Awareness
Module 4     Introduction to Feelings
Exercise 17   Identifying Feeling Words (Emotions)
Exercise 18   Marshmallow Exercise
Exercise 19   Feeling Words + “I”
Exercise 20   Feelings And Bodily Sensations
Exercise 21   Feelings with Different Scenarios
Exercise 22   Guided Imagery with Feelings and Using Interventions
Module 5     Introduction Into Our Thoughts
Exercise 23   What is a Thought? How to Identify Thoughts
Exercise 24   Identifying Thoughts – Words Do Matter
Exercise 25   Identifying the Thoughts and Verbalizing Thoughts
Exercise 26   Guided Imagery with Identifying Thoughts
Exercise 27   Positive Powerful Self – Affirming Thoughts
Module 6     Bringing Awareness to Our Actions and Behaviors
Exercise 28   Awareness of Reactions and Behaviors
Exercise 29   Movement Combined with Body Awareness, Thoughts, and Feelings
Exercise 30   Identifying Behaviors
Module 7     Self Reflection of Who We Are
Exercise 31   Attributes
Exercise 32   Attributes – Part 2
Exercise 33   Attributes – Part 3
Module 8     Putting it All Together
Exercise 34   Setting Intentions for Your Day and Life
Exercise 35   Core Beliefs – Putting it All Together
Exercise 36   Core Beliefs – Part 2
Guided Imagery Exercises
Miscelaneous Exercises to Do for Fun
Epilogue
Exercise Log Form
Completion Summary Survey
About the Author
DEDICATION

This manual is dedicated to YOU, the TEACHER, the ADMINISTRATOR, the PARENT, the CHILD, and the ADOLESCENT.
This manual is dedicated to your generation, to the generation of “now”, and to the generations that follow.
INTENTION

It is the Intention of this manual to practice the skills and to pay it forward one person at a time, one student at a time, one community at a time for the rest of time!
“Always learning…Always growing…Always moving forward…Forever Evol ving”.
~ Mindful Adaptations, L LC ~
ACKNOWLEDGEMENTS

If I were to acknowledge everyone who inspired me with writing this manual, the list would be very exhaustive. There were numerous professors during my undergraduate and graduate studies that were inspirational for the material they taught and the way they taught it. I acknowledge all of my mentors and supervisors that I worked with as a therapist; their training and guidance were an integral part to creating the exercises in this manual. I acknowledge my mom for always listening and helping me to brainstorm my ideas when the ideas are flowing. I acknowledge my children for their willingness to be my “test subjects”. The concepts in this manual are the same that I have been using with my own children since they were born. I also acknowledge the many clients and their parents that I worked with who have used the exercises in this manual. The exercises helped them, but also helped me to design the content in this manual and helped to gather insight into their effectiveness. Additionally, I acknowledge my business coach and confidant, Wendy Lydon, LPBC with ThistleSea Business Development, LLC, for she has helped guide and inspire me in a multitude of ways. Lastly, I acknowledge my husband for listening to my “big ideas” and supporting my enthusiasm and drive to follow my passions.
PROLOGUE

Why Did I Choose the Tile, “CONGRUENCE”?
“Insight into ourselves and awareness of our intrinsic self, sets things in motion for us to breathe, think, feel, become aware, adapt, and thrive to whatever life throws our way”.
~ Mindful Adaptations, L LC ~
The literal definition of congruence is, “agreement or harmony; compatibility”. The purpose of this manual is to help children, teens, and adults learn and practice the skills to foster living in congruence with the self. True congruence with the self is when there is harmony between the heart, mind, and body. When all things are working congruently there is a level of inner awareness and self – confidence that is formed. Living in congruence produces the feeling of “living in the zone”, “living in the flow”.
My purpose for this manual started out on a personal level. There was a time that I did not fully understand what it meant to live in congruence with one’s self; nor did I understand how this congruent way of living could be achieved. I was under the misconception that the only way to achieve such enlightenment was to go live with the monks or move to Bali. The concept of full body congruence seemed like a foreign concept that could never really be fully obtained. I spent a lot of years during my childhood, teenage years, and twenties searching for “something”. Searching for ways to feel less anxious, to feel more motivated, and to feel better about myself on a whole, to attract more good in my life. It was a cyclical process for me, but the feeling of “inner” harmony / congruence was fleeting.
I am 43 now as I finish writing this manual. For approximately 15 years, I searched and did all of the meditative, mindfulness practices that I researched, read about, and took classes on. I went to monasteries and meditated when the sun was rising, I became certified in meditation, got involved in energy clearing practices (Reiki), practiced Cognitive Behavior Therapy exercises on myself, worked on shedding childhood emotional blockages from my heart while doing heart – centered meditations, I worked on various breath work, and used vibrational frequency / light therapy methods. You name it, I did it! The techniques, trial, and tribulations were worth it and most of them worked, as I began to build the whole - body connection between heart, mind, and body. I could feel it. I mean really feel it! Then gradually, amazing things began to happen, I felt “lighter”, I felt “less burdened by life”, I wasn’t as easily affected by life stressors, I was appropriately responsive and less reactive, my self-confidence bloomed, I began attracting better relationships and more people into my life and formed healthier relationships, doors and opportunities began to open for me, I started a business to help people of all ages establish the same congruence in their lives, I was feeling so good about life internally that I didn’t NEED external gratifications to feel good. I had reached congruence without having to move to Bali. This way has been my way of living; it’s my way of existence. This way of living is a natural means to raise one’s natural vibrations. There were a lot of things that I tried too that didn’t work, so in this manual I carefully constructed all the things that have worked for me, the techniques that continue to work for myself, and the techniques that work for others, as well.
WHAT ARE VIBRAT IONS?
Everything in our universe vibrates at a particular frequency; every living thing has a vibration. The organs within the human body and each of our cells down to the molecular level contain a vibrational frequency. Things that we can’t necessarily see; such as our thoughts and feelings also contain a vibration. When the body is working in congruence among heart, brain, and body, our na