Each morning before plugging into your computer, cellphone, or turning on a podcast, take a deep inhale and then exhale, then make your way to the comfortable space you have created for yourself. Once you are sitting comfortably with good posture, repeat the steps for Square Breathing and Learning to Be Present. Remember to be compassionate and patient with yourself while creating your practice.
- Square Breathing (remember to make note of how many cycles it took before you became centered).
- Once you find yourself centered, begin Learning to Be Present exercise.
- Once present, begin to create a view of yourself as engaged, open, compassionate, and curious (this is a state of self-energy, which you will use to understand your internal influences).
Daily Journal Questions:
From a self-energy lens, answer the following:
- What internal standards and definitions do I have (for example, everyone must be considerate, I have to be completely
[prepared, responsible, composed, etc.]
at all times, everything needs to be in order, etc.) …
- What Internal vows & promises do I have (for example, I will never rest, I do not speak unless spoken to, I will not budge, etc.) …
- What are my core values (respect, love, peace, equality, etc.) …
- What are the fundamental beliefs and stories I have (for example, Nobody cares, I’m not important or don’t matter, It’s my fault, I’m defective, etc.) …
- What roles do I assume (victim, competitor, high performer, rebel, etc.) …
- What are the emotions and attitudes I carry (such as fear, helpless, control, power, I have to be the best, I’m not good enough, etc.) …
- What fears and worries do I have (such as I will fail, No one will like me, etc.) …
- What are my strengths…
Night: In your journal complete the following (review daily journal answers):
- Where did this definition or standard come from… How long has it been present ///
- What is the effect on me when the standard or definition is not accomplished …
- Is this standard obtainable …
- A more adaptable standard and definition would be …
- The first time I can recall when I made these vows and promises, I was … years old.
- What prompted these vows and promises was …
- These vows and promises have served me in the past by …
- I would modify these vows and promises now to … which would benefit me by …
- When I interact with others who don’t share these core values, the following occurs …
- This core value typically shows up in my life …
- The reason I feel so strongly about this is because …
- My stories and beliefs have served me by ….
- Are these stories actually true …
- Would a new belief or story serve me better, if so, what would the story be …
- What is the payoff for me in assuming this role …
- Is there another role that would serve me better, if so, what role would that be …
- Are my emotions more on or under the surface in these situations …
- The emotion is trying to reveal the following to me …
- What I think would happen if I felt all of the emotion is …
- This fear needs the following from me …
- What would help this fear relax even just a little …
- The natural ability I have that would help is…
What would be the benefit from leading from this gift …