Calm

Reflection Prompts: Working with Judgmental Thoughts

Answer all or one of the prompts below. See where your mind and heart will take you if you let yourself write without a filter. Try to keep your hands moving the whole time. It doesn't matter if you miss spell words or create a sentence that doesn't make sense. Give yourself permission to find your breath, find freedom and awakening in your reflection.

  1. What type of judgmental thoughts do I most commonly have? Do I tend to judge self, others or circumstances more? What patterns do you notice are present?

  2. When judgmental thoughts are present, what do they feel like in the mind and body?

  3. What’s the impact of having judgmental thoughts? How do they affect your relationships? (even to self).

  4. In what ways has the inner judge supported me?

  5. What would it be like if I didn’t engage with as many judgmental thoughts? What other types of thoughts could I choose? (Get as detailed as you can here).

  6. Can you bring to mind a past experience where the judgmental mind was present? How would you like to respond differently in the future? Why is that type of response important to you?

Reflection Prompts: Joy

Explore one or all of these journal prompts. Allow your journaling practice to be judgment free. Let go of any ideas of how this practice “should” look and give yourself permission to free write. Keep you pen to paper moving and let your inner wisdom come through. If it feels helpful, set a timer for 15 minutes and notice how much you can process, explore and learn in that short of time.

  1. When was the last time I felt joyful? Describe in as much detail as you can.

  2. What does joy typically feel like in my body?

  3. If I created a “joy list”—taking note of people, places, experiences, food, sensations, moments that bring me joy, what would be on it?

  4. What helps me tap into the emotions, feelings and sensations of joy?

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Reflection Prompts: Letting Go

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Explore one or all of these journal prompts. Allow your journaling practice to be judgment free. Let go of any ideas of how this practice “should” look and give yourself permission to free write. Keep you pen to paper moving and let your inner wisdom come through.

  1. What’s your relationship to letting go?

  2. When was the last time you let go of a relationship, behavior pattern, physical item, job, expectation etc? What did that feel like?

  3. What limiting beliefs, stories, emotions, patterns are no longer serving you in this moment? What would it feel like to release them from your mind/heart and body? What would you feel if you lived life without them?

  4. What physical items in your life are you ready to let go of to support you creating more space? (Think of what’s in your closets, cars or cabinets)

  5. When you tune into your higher self, what does she know you need to let go of in order to grow closer to your authentic higher self?

Reflection Prompts: Explore Your Intuition

Explore one or all of these journal prompts. Allow your journaling practice to be judgment free. Let go of any ideas of how this practice “should” look and give yourself permission to free write. Keep you pen to paper moving and let your inner wisdom come through.

Part of tapping into your intuition is building trust that you already have all of the wisdom inside of you. Take a few deep breaths and get into your heart and body.

  1. Ask the universe, what do I need to know right now? Pause to sense. Write down what you feel, see, hear, smell, and taste. What is this sensation here to teach me?

  2. What ways do you connect to your intuition and how do you know? (ie. do you get your intuition from thoughts, physical sensations, images, emotions, colors, voices, dreams).

  3. When is the last time you connected with your intuition? How do you know?

  4. In general, what helps you connect to your intuition?

  5. What was the last time you ignored your intuition? How do you know? What did you learn about yourself from this experience?

Reflection Prompts: Communication

Explore one or all of these journal prompts. Allow your journaling practice to be judgment free. Let go of any ideas of how this practice “should” look and give yourself permission to free write. Keep you pen to paper moving and let your inner wisdom come through.

  1. In general, how direct or indirect of a communicator are you? What’s the impact of your communication style? (think about your personal and professional life).
    (ie. Direct meaning= verbal messages reveal the speaker’s true intentions, needs, wants, and desires. The focus is on accomplishing a task. The message is clear, and to the point without hidden intentions or implied meanings. The communication tends to be impersonal. Conflict is discussed openly and people say what they think.
    Indirect meaning= communication is often designed to hide or minimize the speaker’s true intentions, needs, wants, and desires. Communication tends to be personal and focuses on the relationship between the speakers. The language may be subtle, and the speaker may be looking for a “softer” way to communicate there is a problem by providing many contextual cues).

  2. What feels difficult about communicating your true wants/desires/needs? What feels easeful about communicating your true wants/desires/needs?

  3. When you are stressed, what part of you is communicating? When you feel your best, what part of you is communicating?

  4. What do you want to acknowledge yourself for about your communication style?

  5. Is there anything you want to change or work on in regards to how you communicate? If so, what is it and why?

  6. How do you communicate to yourself? What’s the tone or language you hear most often?

Reflection Prompts: Creativity

Explore one or all of these journal prompts. Allow your journaling practice to be judgment free. Let go of any ideas of how this practice “should” look and give yourself permission to free write. Keep you pen to paper moving and let your inner wisdom come through.

  1. What does cretaivity feel like in my mind and body? When was the last time I felt this way?

  2. When do I typically feel my most creative self?

  3. What happens when I bring more cretaivity energy intoo my life?

  4. If I didn’t have creative energy, what would I feel like?

  5. What holds me back from being creative?

Reflection Prompts: Grounding

Explore one or all of these journal prompts. Allow your journaling practice to be judgment free. Let go of any ideas of how this practice “should” look and give yourself permission to free write. Keep you pen to paper moving and let your inner wisdom come through.

  • Are my basic needs of food/water/shelter/safety being met? If so, how do I know? If not, what’s missing? What can I do to support myself feeling grounded?

  • Why is feeling grounded important to me?

  • What can I do to ensure my mind, body, and spirit feel safe?

  • Exploring physical space, what can I do to feel more grounded in the home? (ie. declutter, change the lighting, explore the relationships in my home, organize the fridgerator etc).

  • Fill in the blank: When I feel safe _________________ (what’s possible for you?)

10 Days of Gratitude Journal

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Tis the season of being thankful. Flex your gratitude muscles so that you can feel your best this holiday season.

Download the journal and spend the next 10-days leading up to Thanksgiving focusing on your daily dose of gratitude.

Personally, having an attitude of gratitude, was essential when I went through my “shit storm” in 2010. It continues to be a powerful daily practice for me. I feel my heart open. I feel more present and connected to my life. Not from a place of fallacy or fake positivity, but from my authentic center. Learning to be detailed with what and why I am grateful for something is a key part of this practice.

Share your daily doses of gratitude with us in the comments below.


Reflection Prompts: Autumn Lessons

Answer all or one of the prompts below. See where your mind and heart will take you if you let yourself write without a filter. Try to keep your hands moving the whole time. It doesn't matter if you miss spell words or create a sentence that doesn't make sense. Give yourself permission to find your breath, find freedom and awakening in your reflection.

  1. Life is full of cycles and seasons. What does this Autumn season bring up for you?

  2. What are you learning about yourself as you see the leaves change color and/or fall off the trees?

  3. What impact do fall colors have on you?

  4. What sounds do you notice are present this time of year?

  5. What do you notice you start to crave more of this time of year?

  6. What are you harvesting from your own personal garden? What bounty are you celebrating?

  7. What Autumn intentions do you want to set?

Reflection Prompts: Mid-Year Check-in

We are half-way through the year, can you believe it!? This is a great time to slow down and check-in with yourself to hear and feel where you, what you are learning and what you want to adjust.

Answer all or one of the prompts below. See where your mind and heart will take you if you let yourself write without a filter. Try to keep your hands moving the whole time. It doesn't matter if you miss spell words or create a sentence that doesn't make sense. Give yourself permission to find your breath, find freedom and awakening in your reflection.

  1. What have you learned so far from this past year that has worked well about prioritizing your well-being and goals? What hasn’t worked well? What do you notice you are avoiding?

  2. Did you choose a theme, Power Intention or word of the year to help guide you? If so, what ways do you want to celebrate yourself for living in alignment to the intention?

  3. Image yourself at the end of this year, reflecting back on the last 6 months, what words of wisdom would your future self gift you?

  4. If you get quiet in this moment and listen to your heart, what is it calling for? What are you avoiding?

  5. What tiny tweaks do you want to adjust for your lifestyle, if anything?

  6. What are you willing to say no to so that you can say yes to?

  7. If this________ was experienced this year, you would be beyond elated! Give us much detail to this situation as possible.

Reflection Prompts: Summer Vibes

Each season offers us a chance to pause and reflect. These prompts are designed to support you anchoring into your summer mindset so that you can feel more connected to how you want to feel and be.

Answer all or one of the prompts below. See where your mind and heart will take you if you let yourself write without a filter. Try to keep your hands moving the whole time. It doesn't matter if you miss spell words or create a sentence that doesn't make sense. Give yourself permission to find your breath, find freedom and awakening in your reflection.

Feel free to share any of your takeaways in the comments below.

  1. How do you want to feel this summer? (List as many descriptors that authentically come to your heart and mind.)

  2. How do you want to be in your body this summer?

  3. What summer flavors do you want to enjoy?

  4. What about the summer rhythm lights you up?

  5. What about the summer rhythm drains you?

  6. Based on your past summer experiences, how do you want to approach this summer differently? (ie. your calendar, activities you prioritize, people you see etc)

  7. Image you are having a conversation with your future self. What wisdom would your future self tell you, in this moment, to be mindful about?

  8. If you created a mantra for yourself this summer, what would it be and why?

Reflection Prompts: Rest, Renewal, Recovery

Answer all or one of the prompts below. See where your mind and heart will take you if you let yourself write without a filter. Try to keep your hands moving the whole time. It doesn't matter if you miss spell words or create a sentence that doesn't make sense. Give yourself permission to find your breath, find freedom and awakening in your reflection.

  1. What is your relationship to rest/recovery/renewal? What are the common beliefs you hold about these words/actions?

  2. When do you typically feel your most “rested”? What does that feel like mentally, emotionally, physically, soulfully?

  3. What signals or sensations does your body give you to let you know you need rest?

  4. What typically prevents you from getting rest or making it a priority? What do you want to do about it?

  5. When is rest skillful? When is rest unskillful?

  6. What would it look like to make rest a more intentional part of your life?

Feel free to share your thoughts/takeaways/action steps in the comments below. Let’s inspire and learn from each other!

Reflection Prompts: Exploring Loneliness

Answer all or one of the prompts below. See where your mind and heart will take you if you let yourself write without a filter. Try to keep your hands moving the whole time. It doesn't matter if you miss spell words or create a sentence that doesn't make sense. Give yourself permission to find your breath, find freedom and awakening in your reflection.

  1. What does loneliness feel like to me?

  2. When do I typically feel lonely?

  3. What about the sensation of loneliness is unpleasant? What about the sensation of loneliness in neutral or pleasant?

  4. What does loneliness teach you?

  5. How do you typically respond to yourself when you are lonely? Is there anything you’d like to change or try differently?

Reflection Prompts: Connecting to Your Wise Self

All of us have a wiser inner self that knows our truth. Some people might know this voice as intuition, a “gut-feeling” or what true authenticity feels and sounds like. Maybe you have personally felt the connection to this voice/feeling before, maybe you know she is in there but haven’t connected to her much or maybe you have a relationship some where on the spectrum.

Explore all or one of the prompts below in your journal to support you building a relationship to her. See where your mind and heart will take you if you let yourself write without a filter. Try to keep your hands moving the whole time. It doesn't matter if you miss spell words or create a sentence that doesn't make sense. Give yourself permission to find your breath, find freedom and awakening in your reflection.

  1. When was the last time you made a big decision in your life and knew exactly what to do (even if there was doubt) because you had some sort of gut feeling or inner knowing? Describe this feeling and experience in detail.

    a. How did you “know” what to do?

    b. What did that voice say? What did that knowing feel like in your physical body?

  2. If you slowed down to listen to that voice/knowing more often, what do you think she’d say?

  3. What prevents you from listening and paying attention to her?

  4. What ways do you practice listening to her?

  5. Name and describe a time you felt that inner knowing, yet ignored the wisdom she shared. What happened? What did you learn from that experience?

  6. If you have never felt that inner voice before, tune into yourself in this very moment. Take a few deep breaths. What do you imagine this voice would say in this moment? (Trust your instincts).

Reflection Prompts: Expressing Emotions

Answer all or one of the prompts below. See where your mind and heart will take you if you let yourself write without a filter. Try to keep your hands moving the whole time. It doesn't matter if you miss spell words or create a sentence that doesn't make sense. Give yourself permission to find your breath, find freedom and awakening in your reflection.

  1. In what areas of your life are you authentically expressing your emotions?

  2. In what areas of your life are you more repressed in your expression of your emotions?

  3. What is the difference?

  4. What do you believe to be an appropriate amount of expression of emotions at work, with your friends, with your family and with yourself?

  5. In each of the above settings, how do you think others would like to express themselves emotionally?

  6. If you were able to fully and appropriately express your thoughts and feelings as well as help others do the same, what might be the impact and benefit to you and others?

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