making contact with our core values & celebrating ourselves & others at our very best- yotam...

7/28/2019 Making Contact with our Core Values & Celebrating Ourselves & Others at our very Best- Yotam Heineberg

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T-Ride Exercise # 2!

Making contact with our core values

&Celebrating ourselves & others at our very BEST!

Dr. Yotam Heineberg Psy.D.

Clinical supervisor and lecturer

Palo Alto University

Applied Psychological Interventions

CCARE, Center for Compassion & Altruism Research & EducationStanford University Medical School


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Imagination Energizer!Make Contact with your Core!


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Awareness to core values

Please take a look at the list of values and identify if your utmost, personally important values are

represented. At the end of the list, there are several blank spaces where you can write in additional

values that are important to you; please add whatever you like into those spaces now.

Now, look back to the list above and rank the values by placing a number on the space to the left of

each value, starting with a 1 next to the most important, 2 for the next highest in priority, 3 for thenext, and so on. There are no right or wrong answers here just go with your intuitive feeling.


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Awareness to core values &

Being the best version of you!

Please take a look at the list of values and identify if your utmost, personally important values are

represented. At the end of the list, there are several blank spaces where you can write in additional valuesthat are important to you; please add whatever you like into those spaces now.

Now, look back to the list above and rank the values by placing a number on the space to the left of each

value, starting with a 1 next to the most important, 2 for the next highest in priority, 3 for the next, and so

on. There are no right or wrong answers here just go with your intuitive feeling.

Being in contact with your core is an opportunity to get in touch with the best of you!

Connect with whats alive in you! (Marshall Rosenberg)

Dyadic exercise (5 minutes per cycle) Please think of a recent experience (within the past few weeks)

where you felt like you were at your absolute best, AND where your actions were consistent &

connected with one of your top five values on your personal ranking list.Please take a few moments to share and describe your experience with your dyad partner,

and express the feelings and thoughts that you had during that time.

This is a CELEBRATION! ! ! We are connecting with each other here,

in order to celebrate our personal values, strengths and joys! The listener f acil i tates

thi s celebration with their presence, careful attendance and enthusiasm!


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Processing what was it like for you?

Tellerwhat was it like to share?

Listenerwhat was it like to listen?

What was it like to celebrate your own

excitement and another persons excitement?

After going through this exercise, what thoughts arise

in relation to your behaviors, daily activities, kindness,

and core values?


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References: What did we do? Process is both standardized and customized

MeditationAwareness to the energy of core valuesBased on humanistic ideology.

Self -Aff irmation Theorywas first introduced by Claude Steele (1988), a social psychologist who is

occupied with threats to the self. Some have referred to this perspective as thePsychology of Self

Defense (Sherman & Cohen, 2006Google it! )SA has been shown to reduce ruminative thinking,

stress (as measured by cortisol levels), and is related to improved health outcomes and reduced doctor

visits, reductions in defensiveness, and prejudice, maintaining perceived worth and integrity of self,

and increases in the expression of positive other directed feelings, such as love and connection.(Claude Steele 1988, Sherman & Cohen, 2006, Koole et al. 1999, Keough, 1998; Keough et al., 1998; Taylor et al. 2003, Creswell et al., 2005; Sherman, Bunyan,

Jaremka & Creswell, 2009, Creswell et al., 2007; Keough et al., 1998, Crocker, Niiya & Mischkowski, 2010).

It can be practiced by ranking personal values one holds dear, discussing the importance and meaning

of these values, as well as writing brief narratives on these personally upheld values.

This values perspective is also fully congruent with ACT, Acceptance and Commitment Therapy

You at your best - Participants were asked to write about a time when they were at their best and

then to reflect on the personal strengths displayed in the story. They were told to review their story once

every day for a week and to reflect on the strengths they had identified. Improvement in depression and

happiness 1 week following exercise (Seligman & Steen, 2005; Positive Psychology Progress:

Empirical Validation of Interventions)

(Google it! )

making contact with our core values & celebrating ourselves & others at our very best- yotam...

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