Reflect

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?

Reflection Prompts: Exploring Grief

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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. Where in your body do you feel grief in this moment?

  2. Who or what does your body grieve for?

  3. Grief has many different cycles and seasons, what does your present grief cycle feel like in this moment?

  4. What do the sensations of grief want in this moment?

  5. If you could talk to your grief, what would you say? What would the grief say back to you?

  6. If anything, what are you not letting yourself feel or think?

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Reflection Prompts: Navigating Change

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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 feels exciting about this new chapter? What am I most looking forward to?

  2. What thoughts arise about this future change that feel overwhelming or stressful?

  3. What’s worked well when I navigated change in the past?

  4. How do I want to feel in this new chapter?

  5. What am I ready to let go of from my current chapter that is no longer serving me?

  6. What are I ready to call in/declare will happen in my next chapter?

  7. What can I accept in this moment to be true?

Self-Compassion Letter

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There is lots of research that demonstrates the power of practicing self-compassion. Self-compassion is the act of us expressing concern, empathy and love to ourself. It is talking to ourselves as if we are our best friend, a child or an animal. The physiology of self-compassion demonstrates people who are self-compassionate are less likely to be depressed, anxious and stressed. As a result, they are more likely to be happy, resilient and optimistic about the future.

For this journal prompt, I welcome you to grab your journal and offer yourself some words and sentiment of compassion. Bring to mind a recent upsetting or unpleasant situation (ie. maybe you got “needs improvement” feedback on your latest review, maybe you are a parent who feels guilty for working out when you could be spending more time with your child, maybe you had a date, but the person never texted you back etc). When we experience unpleasant events or setbacks in life, we can chose to be our best friend on the journey or our worst enemy. Being hard on yourself can lead to increased suffering and can increase mental and emotional strain. So I welcome you to pick the road of more self-compassion.

In this journal prompt, write a letter to yourself as if your best friend or someone who cares deeply about you. Let yourself hear and feel the worlds they would share to you about this event. (Note: it might feel uncomfortable to write this letter at first, but stick with it and breathe through it.). Let these words and insights help you see and feel the experience from a different perspective.

Reflection Prompts: Managing Strong Emotions

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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 emotions are you feeling in this moment?

  2. What sensations are present in the body?

  3. What happens when you observe your emotions from a birds-eye view? What can you see from this different angle?

  4. Emotions are meant to be in-motion. What image comes to mind to support you feeling fluidity with your current emotions? What does this image feel like in your body?

  5. What is this emotion teaching you?

  6. What happens when you gentle hold this emotion with compassion and curiosity?

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Daily Brilliance Calendar

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If you are facing overwhelm and have so many thoughts, to-dos and worries going on in your mind, it can be helpful to have a system and strategy for what to prioritize on a daily basis. As we all know, time is a limited resource and we can’t get everything on our “to-do list” done every single day. In this video I walk you through how to use the Daily Brilliance Calendar as a tool to support you prioritizing yourself and managing the chaos of the mind and the “never ending to-do lists.”

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Daily Reflection Prompts

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The mindset that we start our day and end our day with has a lot of effect on how we feel, what we focus on and where we put out energy.

Enjoy these curated prompts to support you starting your morning and winding-down your evening with intention. These are questions you can use to create a daily ritual or decide to use them as occasional check-in questions.


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