Purpose and Preparation: Our Evolutionary Journey includes a brief meditation and 5 minute video, and takes us through the amazing unfolding story of our universe. It places our current challenges and feelings within a larger context of deep time. So just allow yourself to rest and expand your consciousness.
Process 1
[Download MP3s: Evolutionary Journey, or you can use the Transcript text below to guide others.]
Process 2: Watch this video, Our Story in 1 minute to journey through our evolutionary pathway.
You might also enjoy listening to the song, Expanding Universe, sung by John Seed and Dana Lyons.
Expanding Universe Song
Reflection: Imagine the energy and passion of our evolutionary process flowing through your being right now, guiding you on your next steps into a positive future for the Earth and all its creatures. How does that feel in your body and your heart? If it feels good, stay here for a while, drinking in that feeling and resting, bathing in it. Write a few notes down in your Joyality Journal. What might your next steps be?
If you enjoyed this exercise and want to connect deeper into our evolutionary journey we suggest checking out the Deep Time Walk App here. Deep Time Walk is a 4.6km walking audio book for smartphones telling a history of the living Earth. This unfolding takes you from 4,600,000,000 years ago (4,600 Million Years Ago) to the present day, with each metre walked representing 1 million years.
Closing your eyes, settle yourself down into your body, and take a take a couple of deep breaths … focusing on your inner feelings and sensations, allowing them to be exactly as they are.
Now, think about your parents, your grandparents, greatgrandparents, their parents and so forth back through all your ancestors as far as you can go … taking your time … and reflecting on all the challenges and struggles they faced and how they all survived to give birth. … Now go further and further back through your human history.
And then travel further back into your evolutionary history through all the animals (apes, mammals, reptiles, amphibians, fish, single-celled organisms … Imagine the challenges they faced in their lifetimes, including periods of extinction.
Reflect on the incredible fact that every single one of your ancestors, right from the beginning of time, survived and thrived despite all the challenges … many of them overcoming countless seemingly insurmountable obstacles … otherwise you wouldn’t be here right now!
Now let your imagination take you even further back in time … to before the “big bang” … and let yourself sit quietly in the stillness, before space and time began. … Allow yourself to rest in this feeling of spaciousness, beyond time, beyond existence; a moment of not-knowing but full of potential.
Stay in that silence, that spaciousness, for as long as you feel like it. Then open your eyes and look around you, but only when you feel ready.
Sources: Meditation created by Eshana, inspired by the Cosmic Walk (lineage: Thomas Berry, Miriam McGillis, Ruth Rosenhek and John Seed’s Future Human Visualisation. Carl Sagan’s video from ‘Cosmos’ (found by Peter G ). Expanding Universe from ‘At Night They Howl at the Moon: Environmental Songs for Kids’ (deep ecology version of the original by Monty Python).
Preparation: Like many of the tools in Joyality, this exercise is not something you can do once and be “done” with. It is a constant process of growth that we hope you will use in many situations in your life, but particularly when you meet with a conflict or difficulty. Try Part 1 now, and if there is a personal or interpersonal difficulty you are facing, try using these concepts and questions to reframe it in Part 2.
Society presents us with a model of the Self, but it is often a one-dimensional, atomized model that does not fit our true experience or serve our growth. The emphasis is on the individual, our separateness from others and from the world around us, particularly the natural world. Separateness is not unimportant – we must know our separateness to know our power, we must explore our own personal uniqueness in order to discover our passions, our path, and our self-realization. But we must not forget that while we are individuals we are also part of a deeply interrelated and co-creative universe. We are active participants in the evolution of this world, and while it is important to honor our personal truth and become empowered in our uniqueness, it is also important not to let that stand in the way of our connection to all people and things and our creative and collaborative participation in the world.
In this exercise, think of your own Self as an ecosystem. You have your own unique personality, but within that personality are many “mini personalities” or “mini selves”. We all have a self that is critical (most of us probably know this self too well), we all have a self that is a pleaser, a self that is a judge, a self that is a thinker … we may have a self that is a beach bum, a self that is quiet and careful, and a self that is adventurous and wild. Some of these selves are very strong, we know them well and experience them often, and others are less developed, some we may not even be aware are present inside of us.
Process Part 1: In your Joyality Journal, begin brainstorming all the different “selves” you have that you can think of. Once you have done that, spend a little time with each one of those selves, getting to know them.
When do each of these selves come out?
How do they express themselves?
Perhaps even experiment with giving each of them names to make it more tangible and in order to help you explore and develop your relationship with that part of yourself. Try writing a discussion between two of the different ‘selves’ in your journal, and see what they have to say to each other!
Reflection Part 1: Exploring and getting to know our many selves is crucial to our evolution, both personally and collectively. It is a way not only of getting to know oneself more intimately, but also of experiencing how the world is working with us, inviting us to be all that we can be, constantly presenting us with opportunities for growth and expansion and connection to all that is.
This can be seen especially in situations of conflict or difficulty. When a difficulty arises, try to use it as an opportunity to understand and get to know yourself more deeply.
Process Part 2: Think of a conflict or difficulty, either with yourself or others, you are experiencing right now. Use this situation as a way to further explore your many selves and their expressions in your life.
What self is reacting to or coming out most in the situation?
Why do you think that is? We often react most strongly and negatively to things in others that we struggle with ourselves. Our frustration with others is often a projection of something we are frustrated with ourselves about (this is, of course, not always true).
Are these selves helping you be the best (most enjoyable) version of yourself that you want to be?
Are some of our selves over-functioning? Are some under-functioning?
Does this difficulty or conflict represent a pattern? Is it a pattern that you enjoy or one you would like to break?
Might choosing to embody, and therefore strengthen, another self in this situation lead to a more desirable, more joyful outcome for you?
Try thinking of yourself (the one sitting here doing this exercise) as separate from the selves you are identifying as reactors to this situation at hand … kind of like a facilitator in a community meeting, helping each voice be heard, and creating an atmosphere of respect and harmony. This can be helpful in mentally and emotionally stepping “out” of one self and “into” another. Once you have identified what self or selves you would like to oversee and resolve the conflict you are facing, spend some time acquainting yourself with this new persona. How does this version of your Self act, talk, question, think? It’s helpful to get as specific as you possibly can.
Maybe try re-playing conversations or situations that have already occurred in regards to this conflict as this new self you are embodying. What would this new self have said in that situation? How would that have changed the course, and perhaps the outcome, of it?
Reflection Part 2: Once you feel comfortable in this new self, keep it in the front of your consciousness when dealing with the conflict you are facing. As you feel yourself begin to react in the old way, pause, remember your goals for the resolution of the situation, and remember the self you embodied through this exercise that you believe will be most effective in helping you achieve that goal.
You might come back to this process many times throughout a single situation as breaking psychological and behavioural patterns can take time, discipline, effective strategies, or sometimes simple inspiration/insight. However, breaking free of patterns that are not serving your goals and desires or bringing you joy is an incredibly exciting and satisfying experience. It allows us to know, to feel on a cellular level, that we have some power over who we are and how we live, and that this in turn influences the course of our lives.
Also, as we begin to look at conflicts as the universe presenting us with opportunities to grow and develop, our relationship with the co-creative forces of the world is strengthened, and we begin to see these opportunities everywhere in our lives and feel more and more like an active, creative participant.
Sources: This process was developed based on material provided by Dr Caresse Cranwell, and inspired by the original Voice Dialogue work of Drs Hal and Sidra Stone. For more on the “eco-systemic self”, read Caresse’s paper ‘From Ego to Eco‘.
Reflection: This Ecological Shadow Play is about deeply listening to the resistance within ourselves and honouring that, and caring for our whole self. If we don’t listen to the hidden needs within that part of ourself, and simply force it to do what our ecological self and changemaker want it to do, it will go even more deeply into resistance. This saps energy from our whole being, and the positive actions that we do take can feel like we have a brake on as we’re trying to move forward. Exhausting!
Here are some questions to ponder, to help you discover the value of your ecological shadow. You could write a few notes in your Joyality Journal, or share your answers with a trusted friend. Remember, your goal is curiosity and acceptance, forgiveness and understanding … don’t try and make your shadow any different from how it is.
How are you feeling after this process?
Did you discover anything new about yourself? What have you learned?
What does your ecological shadow “need”? Can you think of ways that you can integrate these needs into the way you take action for positive change? (A 3-way discussion between your ecological self, changemaker and ecological shadow could be interesting here!)
Has your ecological shadow brought you any gifts? Does it have any hidden strengths that could be useful to you?
I’ll illustrate this using my own example: “I’m so tired, I just want a holiday, I don’t want to have to think about the world all the time, why can’t I just focus on myself like everyone else does.” I felt kind of liberated after I spoke those words, and also a bit embarrassed. My ecological shadow is telling me in no uncertain terms that I need a rest, and to actually take breaks from focusing solely on ‘changing the world’. I need to integrate some more of my own personal needs into my priorities. My ecological shadow is actually a champion of my own “self-care”! If I attend to these needs I believe I will be happier, have more energy, and therefore also be more effective in my changemaking! 😀
[Download MP3s: Ecological Shadow Play, or you can use the Transcript text below to guide others.]
Purpose: The purpose of the Ecological Shadow Play process is to build on the Voice Dialogue that we did earlier, and to explore some other aspects of our multi-faceted beings. As you know by now, we each contain many selves. Now some of these are quite “ecological” and others are definitely not.
In the Joyality program we have been doing a lot of exploring, expanding and deepening of our “ecological self” … our connection to the nature around us and within us, and our connection with other people; and our caring about nature and about other people.
The “ecological shadow”, on the other hand, is the parts of ourselves that are really actively resisting connection and positive action for change. So if I Eshana do this process and I am getting in touch with my own ecological shadow it can be something like: “I’m so tired, I just want a holiday, I don’t want to have to think about the world all the time, why can’t I just focus on myself like everyone else does.” That’s an example of the ecological shadow part of myself speaking.
Our “shadow” selves represent uncomfortable, disowned parts of our selves which are stored subconsciously yet have a lot of power in our lives. However, when we become conscious of these shadow aspects of ourselves and actually start to explore them, and to express them in a safe place, they can lose their power and even bring really interesting gifts to us. In this exercise you’ll get to find and explore your own ecological shadow.
Preparation: For this process find yourself a really comfortable, cozy-feeling place either outside or indoors, get your journal ready and perhaps light a candle. This process is a bit similar to some of those in Joyality 301 where we “go deeper”.
Process:
Step 1: Embracing Ourselves. The first thing we suggest you do is look back in your Joyality Journal over your notes from Part 1 of the Voice Dialogue exercise, where you explored the different selves within you. Have a look at those different selves and their names and aspects of their personalities. See if you can look at them with a sense of acceptance and non-judgement. See if you can even beam love, or internally smile, at each of those characters, each part of you.
**Feel free to pause here while you do this.**
Step 2: Our Ecological Selves. The second part is to explore your ecological self, the part of you that feels really deeply connected to the Earth. Just look back at your notes, on these different selves within you. Have you identified a part of yourself that you would call an ecological self? If you haven’t, we invite you to explore that part of yourself and add that as a character, as a mini-self. We also invite you to ask yourself whether there’s a changemaker or a Shambhala Warrior in your notes? And if there isn’t, try to connect with that part of yourself and add that to the mix. If you feel like it, see if you can give them names.
**Feel free to pause here while you do this, and add those characters and names to your Voice Dialogue notes in your Joyality Journal.**
Step 3: Our Ecological Shadow/s. When you’ve done those two things, we invite you to close your eyes and start to get in touch with the parts of yourself that are not like the changemaker or Shambhala Warrior. The parts of you that are resisting connection with nature and other people, and actively resisting taking action for positive change. Know that it’s okay to have – and acknowledge – those parts of yourself. Take a couple of deep breaths. Just allow your ecological shadow to be. See what thoughts and feelings arise.
**When you’re ready, open your eyes and start free writing in your Joyality Journal. Write in the first person giving voice to this part of yourself. You might want to start with the phrase “I feel…”
If you get stuck at any point, use writing to ask your ecological shadow a question such as “What do you need?” or “How can I help you?” Just continue this free writing as long as it feels there’s something that needs to be expressed. Just allow whatever arises to be written down.**
Reflection: This Ecological Shadow Play is about deeply listening to the resistance within ourselves and honouring that, and caring for our whole self. If we don’t listen to the hidden needs within that part of ourself, and simply force it to do what our ecological self and changemaker want it to do, it will go even more deeply into resistance. This saps energy from our whole being, and the positive actions that we do take can feel like we have a brake on as we’re trying to move forward. Exhausting!
Here are some questions to ponder, to help you discover the value of your ecological shadow. You could write a few notes in your Joyality Journal, or share your answers with a trusted friend. Remember, your goal is curiosity and acceptance, forgiveness and understanding … don’t try and make your shadow any different from how it is.
How are you feeling after this process?
Did you discover anything new about yourself? What have you learned?
What does your ecological shadow “need”? Can you think of ways that you can integrate these needs into the way you take action for positive change? (A 3-way discussion between your ecological self, changemaker and ecological shadow could be interesting here!)
Has your ecological shadow brought you any gifts? Does it have any hidden strengths that could be useful to you?
I’ll illustrate this using my own example: “I’m so tired, I just want a holiday, I don’t want to have to think about the world all the time, why can’t I just focus on myself like everyone else does.” I felt kind of liberated after I spoke those words, and also a bit embarrassed. My ecological shadow is telling me in no uncertain terms that I need a rest, and to actually take breaks from focusing solely on ‘changing the world’. I need to integrate some more of my own personal needs into my priorities. My ecological shadow is actually a champion of my own “self-care”! If I attend to these needs I believe I will be happier, have more energy, and therefore also be more effective in my changemaking! 😀
Source: Dr Eshana Bragg, inspired by a process called The Environmental Shadow she developed in 1995 using re-evaluation counselling in partners.
Preparation: Remember the exercise you did in Joyality 101 of balancing out all the bad news with good news? Now we’re going to try it in reverse: if you hear some bad news, find out as much as you can about that “bad” news. Take a kind of a “bring it on!” attitude: “let’s get to the bottom of this!”. You may find yourself finding some “good” news along with the “bad”, which is great, but not the core purpose of this exercise.
Purpose: It is important to be aware of things that are going on in the world, and it is also important to understand them as fully as we can. These days, both mainstream and social media throw snippets of overdramatized information at us and we never really get the full story. Without all the information and a well-rounded understanding, it is hard to know what you can do or how to take action that will be effective and not just reactive.
Process: So … reflect upon your own issue/passion that you explored in Joyality 101. (Remember that this issue that you feel passionate about could range from the hugest world issue to how to take care of your self as you engage in change making.) Perhaps turn back to your Joyality Journal and read what your wrote there.
When you next come across a news story that catches your interest, whether it is “good” or “bad”, take some time to do a little research. Look for articles or editorials by opposing interests, different members of the community, or people from other countries. Make sure you take note of what media corporation or organization your sources are from so you can be aware of any bias.
Take a certain period of time, say half an hour, and try to find as much information as you can on the topic so that you can piece it all together and begin to form an educated opinion about what the challenge really is, who is in control, and what you could do to positively contribute. In that time, you might just read one article in depth, or skim many, whatever feels right to you.
Starting this process might bring up feelings for you. Perhaps you’re thinking “this is boring”, “I know this already” or “I don’t have time for this”. This is a chance to just notice, and practise being kind to, our resistance to engaging with the issues that we really care about. Maybe jot down those inner voices in your journal. Breathe, and allow yourself to become aware of some of your deeper feelings about the topic (we will explore these in Joyality 301, so for the time being just acknowledge their existence and return to this process). Please don’t worry too much about getting this exercise “right”, as we are simply offering suggestions to guide your explorations …
If you are a visually oriented person, draw a “mind-map” or organise your thoughts in a table. This will help structure and organise your thoughts and multiple opinions about the topic. Choose 2 or more of the questions below – whatever interests you most – to guide your exploration, and just insert question marks “?” where you can’t find the info. There will be many gaps, as many articles won’t answer these questions, and this in itself is important to know. Give your table or mind-map the name of the issue/challenge you feel passionate about. Headings we suggest for your table’s columns or mind-map circles include:
Source – Who wrote this article and/or who is quoted as having this opinion? What might their potential bias be? What do they care about?
Causes – What is a major cause of the issue/challenge you are concerned about? What are the causes of this cause?
Opportunities – What ideas for solutions and positive change are suggested, in relation to each cause of the issue/challenge?
Power – Powerful decision-makers and potential change makers – Who and where are the people who can influence the causes of the challenge, and choose to enact the opportunities/solutions?
Ideas to influence change – What do the powerful decision-makers and potential change makers care about? Who might be able to influence them?
When you have spent half an hour on this, no matter how many of the suggested questions you’ve covered, or much information or how many articles or videos you have absorbed, have a look at your summary. It doesn’t matter so much what you have written but that you have consciously engaged in getting a better rounded story about the issue that you care deeply about.
Reflection: How do you feel after doing this exercise? Are you clearer or more confused about the issue, or a bit of both? What new insights have you had about the topic? Can you see any new opportunities for change in the complex system that makes up the issue?
Doing this exercise has given you practise at engaging more deeply with events and issues in the world that may have seemed too overwhelming or too scary to really engage with before. Paying attention to different perspectives might have also helped you form a clearer opinion about the challenge, and could empower you to take positive and well-thought out action to make a positive difference. We hope it stimulates you to continue to develop an increasingly informed opinion about your passion over time.
Even the most motivated change agents feel down sometimes, it is a natural part of the cycle of being a human being, and especially of being engaged with what’s going on in the world. It’s important to identify the things that make you feel good when you’re down and to always have a treasure chest of inspiration ready to delve into when you feel overwhelmed or depressed.
Create a collection of sources of inspiration for yourself. You can include quotes, stories, photographs of nature or of people who you love or are inspired by, cartoons, songs, or reminders to do things that lift your spirits and make you smile. You can do this in whatever way works best for you – maybe a series of pages in your Joyality Journal, maybe a folder on your desktop, maybe a Pinterest board, maybe an actual box in which you put things, or a cork board on your wall – whatever you think you will use most effectively.
Start this right now! (or if you already have an inspiration collection, spend a while adding to it)
Keep it in a visible or accessible place (aka not in the back of your closet) and sit down with it whenever you need some instant inspiration.
Source: This process was developed by us. The name “Inspiration Station” was Maki Sorensen’s idea.
When you read about something depressing or hear about a horrible event on the news or on Facebook, first, just allow yourself to absorb the story. Try not to sink into denial or nihilism, don’t feel like you have to change what’s going on, just allow yourself to recognize that this is happening.
So, try this right now. Think about something you’ve recently seen or heard on the media or social media that upsets you. Write a few notes in your Joyality Journal about this, including your feelings.
Now, go online and search out some good news. If possible, search out good news about the same story or event. Look for stories of groups finding creative and inspiring solutions to the problem, working together to create change, or people coming together to mourn in peace over the horrible event. Sit with that knowledge, feel the care and joy it brings, though it may be bittersweet, remember that there are good and beautiful things happening in the world everyday too, even if the media doesn’t report on them.
The Joyality Program 