In order to be successful in any venture, you must have tools and strategies as your support to manage the stress in your life. With the proper support, your ability to manage your stress will strengthen with time. Anyone can become someone who is able to react calmly internally and externally in a high pressure situation. You can be someone who has a 360 view during a highly emotional moment. This skill set can be learned and it can become a part of who you are. However, without proper attention and intention to reducing stress, it can grow to be harmful not only to your mind and body but also your relationships, business and day to day experiences.
Below I've included a few of my Guided Meditations and a Journaling technique for absolutely free. The only request I have is if you try it, I would love to hear back from you. And if you are struggling, don't hesitate to reach out. Sometimes a simple adjustment is all it takes to propel you to the next level. So feel free to reach out as I am here to help!
In my coaching, I offer many different types of guided and non guided meditations. Each of my clients has their own life experience and different triggers. After learning about my client, I will select a specific meditation to that individual's needs. Each meditation has it's own purpose. Below are the guided meditations that are pretty broad and can get you started in the process and clearing out some of the self talk and negative looping most of us live with. In order to gain the best results, do this for 7 consecutive days.
Of course, there are many ways to journal and as many reasons to do it. In this exercise, we are focused on expanding our self-awareness. As you work through the process, please feel free to explore other ways to journal. You can use some of the prompts I’ve listed at the bottom of this exercise, or come up with some of your own. At first, you might find it helpful to follow this, step by step, to get into a good flow. When you are prompted to write for two minutes, please adhere to this one simple rule: Don’t stop writing for the entire 2-4 minutes. If you can’t think of anything to write, simply write ‘I can’t think of anything to write’ And ‘I still can’t think of anything to write’ until something comes to mind. Other than that, just let it flow! You are writing only for yourself in your journal so you can be totally honest.
Prime:First, sit in a relaxed, but alert position; whatever that means to you. Spend one minute focused on, or counting your breath. Now, spend about two minutes thinking about one or more instances in which you feel you responded negatively to a challenging situation and the outcome was unsatisfying to you. You felt that you performed badly, and you wish there was something you could change. If you are thinking about more than one instance, try to notice any connections or patterns that may emerge.
Now, take 30 seconds of breathing to quiet your mind.
Now please follow these prompts (write for 2-4 minutes per prompt): 1. Things that annoy me are... 2. My weaknesses are...
Prime: Sometimes it is helpful to get up and stretch or shake your arms before starting the second half of this exercise, especially when you’re first getting into it. Once you are comfortable, sit in a position that is both relaxed and alert and spend about one minute counting your breath.
Now, spend two minutes or so thinking about one or more instances where you responded positively to a challenging situation and were satisfied with the outcome. You feel you did great! If you are considering more than one instance, try to notice any patterns or connections that may emerge.
Now, please take 30 seconds to breathe and relax your mind. And follow the prompts (2-4 minutes per prompt): 1. Things that give me pleasure are... 2. My strengths are...
Finally, take a few moments to read what you wrote.
This specific exercise is a powerful one and I encourage you to try it a few times. But soon you will want a little variety and that’s totally cool. Here are a few suggested prompts, though you are welcome to make up some of your own. One fun way to do this practice is to write out the prompts on small pieces of paper and put them in a bowl. Then randomly pick one out of the bowl when it’s time to journal. ● What I am feeling now is... ● I am aware that... ● What motivates me is... ● I am inspired by... ● Today, I aspire to... ● What hurts me is... ● I wish... ● Others are... ● I made a happy mistake... ● Love is...
Thanks to Chade-Meng Tan for these wonderful prompts. I would love to hear what prompts you come up with! This exercise was adapted from Search Inside Yourself. If you would like to discuss some other journaling exercises for self discovery, please reach out to me at firstname.lastname@example.org.