Guided Journaling for Self-Connection, Inner Peace#153

welcome everyone to another Wednesday night the fundamentals to gain inner peace with your host Coach man burfield and tonight we're going to do some guiding guided Journal journaling for self-connection so I hope you have a pen and paper place where you can sit for a little bit with yourself get to know yourself spend some some time with yourself with compassion with some love last week we did the exercise of 478 and I know uh for beginners it's not always that easy sometimes it feels you get out of breath by trying to follow or in B for seven and letting them letting the air out for eight seconds but if you're on your own it's meant to relax or take it easy you know taking a deep breath four hold for seven and eight so I hope you will manage to practice but um there are different styles of different ways of breathing that help you relax but even taking a deep breath in and out that itself is amazing Try It You'll see after two three times you'll feel a difference and then there's the idea of holding the ear in for a few seconds just hold so soon we'll do you know four in then hold and out idea is also the exhale should be a little bit slower so let's say it's four in you hold for even four or 5 seconds and exhale for a do that a few times and you'll see things just calm down and it's amazing okay so before we start many times before meditation before any relaxation before breath work I find and when I do it with other people the first few minutes it's hard their body is like you know there's a lot going on you're coming from a busy day or a lot on your mind so just by saying okay now now stop and just focus on your breath your mind is racing your body is moving sometimes it takes two three minutes um sometimes we need to shake it out everything that's going on all those feelings thoughts so shaking it out is a good idea just rub your hands feel that energy and just let it all out so just so that we can get to a place where we can slowly take a deep breath and relax so try whatever works for you you can rub your hands just see where you are becoming aware if you want to shake it out become aware of where you are what you're feeling and then we'll start with a little bit of a rounding meditation and then we'll go to the writing to the journaling so journaling we've been here we've done some journaling the idea is to start writing doesn't have to make sense you don't have to know exactly how you know no judgment just let whatever is on your mind wherever you are just start writing so you can start with i and continue or you think about a situation just write about it and how you felt so just even by sitting quiet and just let whatever's on your mind go on that paper so we're going to start with you know two three minutes quiet just keep on writing and then we'll go into a little bit of guided I'll say you know some questions maybe ideas that you can write off and uh you'll do whatever works for you you can follow me or you can write whatever is on your mind but again the idea is to write freely there's no spelling there's no handwriting there's no neatness there's no colors there are no ideas it's just a piece of paper and a pencil and like I like to say color out of the lines it doesn't have to be you know whatever's on your mind it's fine just go right or wrong it's just writing this way so let's get started here we go so hopefully you have your pen and paper before we start writing we'll do a short meditation just to come into the room so get comfortable sit in a comfortable position feet on the floor feel it grounded on the floor and on your lap just if it's comfortable you can close your eyes whatever works and take a deep breath in through your nose and out through your mouth and let it all out and let's do a count of four when we inhale then we'll hold on four and exhale slowly count of six so let's see if that works take a deep breath in two three 4 hold two four out two three four five six beautiful now again in 2 3 4 oh 2 3 4 exhale two three four five six that's the idea you can continue your own pace deep breath in hold on the top for a few seconds and then let it out slowly Beautiful One More Time deep breath in hold on the top and then let it out slow exhale beautiful bring your attention to any Sensations feel the chair you're sitting on or laying in bed feel the support and just notice your weight on the chair on the bed just be present sh lift your focus to your breath notice the Rhythm how the ear feels as it enters into your body and out focus on the ear what does it feel like you can get back to regular breathing in and out focus on the ear just feel it observe beautiful and as you breathe you can silently repeat to yourself I am here I am safe I am grounded I am here I am safe I am grounded beautiful okay so open your eyes come back to the room and wiggle your fingers toes beautiful here we are okay now we can take our pen and paper if you want you can type it on the computer but the idea is just to you know let whatever comes out let it out so we'll start for a minute or two just with you start writing whatever's on your mind just tune in to your thoughts to your emotions see where you are there's no right or wrong and start writing you can write I don't know what to write and that's okay and start writing something that happened today or where you are what you're feeling we're going to take a minute or two just so that you can let it flow and if you're not writing you can write about that if you feel a little bit awkward that's a feeling you can write about I'm think about your day about yourself it might be something you don't want to write about maybe something scary if your thought is there try to write it you can write one words or you can write a sentence you have what to write about just continue and I'll start with some guiding ideas if you want you can follow me but you don't have to this is just a few minutes just for yourself you can write whatever is on your mind and if you want some guided ideas you can reflect on a moment recently where you felt Joy even if it was something small maybe something from today or a few days ago what did it feel like what came up for you let write it some positive moments beautiful keep on writing another idea is maybe an area in your life where you feel stuck or disconnected might be something you don't want to talk about just write it in the corner one word just write it down and go away what would it take to feel more alive in that area what something that maybe you can do and just write if you believe you can't do anything about it you can write that and how does it feel when you feel stuck what's the feeling what's the thoughts what's the belief or disconnected another idea could be you can write a letter to your future self seeing yourself in a year hem healthy and strong what would you like to tell yourself maybe some encouragement some dreams do you see yourself in the same place or some growth that could bring up different emotions different feelings just thinking about My Future Self and uh let's sit keep on writing any area that you have different things coming up write it down let's set this for a few seconds keep on writing e keep it up and if you're having a hard time writing write that down beautiful now thank yourself you want to continue writing and always continue if you're listening to the recording always pause and continue and when you're done thank yourself right thank you so much I really appreciate it whatever you brought up I'm listening no judgments it's okay you can bring up whatever you want thank yourself for uh allowing to share because when you write it's basically sharing which which is amazing okay so hopefully you had what to WR we can stop and just become aware look at that piece of paper and see what what's going on I'm aware of maybe it's empty or maybe you were able to write some UPS some Downs positive some negative just looking at it and always remember when the negative things come up and bring in compassion to be able to listen to create a space where no judgment you can put anything on the table anything and everything and I should have mentioned in the beginning that know someone once asked me what should I do with it I'm scared people are going to see it I'm I don't want to write those things to certain things in my mind I don't want to write about so I gave them the okay to flush down the toilet do whatever you want you can rip it up no one has to see this this is not for anybody but it just gives that that piece of Mind where I can write everything on my mind even those things that I'm scared to say scared to talk about and then get rid of that piece of paper as the no one will find it if you have something on your mind do that write down something when you finish writing get rid of that paper burn it flush it down the toilet put hold in the garbage and at least it's out hopefully beautiful okay so we can take a few minutes to share let me know if you feel comfortable you can let me know on the chat if you want you can share live just let me know what came up different ideas so we can reflect scary things yes just bringing compassion just seeing those ideas that you wrote and just see how you feel different feelings come up and that's what we're talking about just to be able to be with yourself and those feelings easier to talk than rights okay that's the feeling if you're aware of that but try try practice you know it it does take time if it's the first time it was hard to start but once I started I had a lot to write about it amazing need to trust and believe in myself I am worthy that's right right there is no one else it's only you and if you're here it's you're the world you are the world yes I am worthy I deserve just see those words I wonder if he wrote more about it or if you wrote just I am worthy because just that statement can bring up a lot of things to write make why do I feel this way why do I question where does it come from so that can make a whole conversation on that paper just keep on writing things things that are hard to sh easier to write beautiful there are no two the same for some people it's easier to write some people it's easier to share with a different person but again it's really connecting with yourself seeing where you are what you feel a problem I have with a no contact with a distance relative far a away that I was told I have no control over I can't do anything about it that's something to write about When someone tells you you don't have any control What feelings come up and that can be hard so you're right so like you know any anything and everything that comes up there's probably a lot going on those feelings emotions so you don't have to do it now but find some time where you can compassionate safe and rights what bothers me I was always resisting journaling what a breakthrough was I able to write so smoothly not so scary as I thought it is thank you and thank yourself that's a beautiful breakthrough that's it find a comfortable space where you feel safe and try to do it with on your own find some time where it's quiet safe where you can write whatever is on your mind no it doesn't have to make sense no grammar exactly it does not have to make sense or in order good grammar just free flow makes it easy sometimes people have writers block and some people have a hard time writing and the perfectionism the side of them gets it holds them back and not sure if they should write this way or that way but when that happens that means you're in your head when we write we want to write more emotional bre what I'm feeling you know that's why the meditation before to calm down some breath work you don't want to be busy with all the thoughts that's stoping you to right it's okay you can right upside down whatever you want that's fine beautiful I wrote about the fears I have about my 19-year-old son I cried I find it easy to write and hard to speak out it's beautiful keep on writing I find that the heart sometimes express my negative emotions while I'm trying so hard to have be positive and looking for the Yeshua amazing yes is important it's very important however that itself could sometimes hold us back from facing what we're feeling because am I allowed to write negative things is it okay to write what I'm thinking or maybe I'm fed up is it okay so yeah just being aware of sometimes our could hold us back from facing reality if my body is angry if I feel angry then that's what I feel and write it down my handwriting is awful and hand shakes and that's okay there is no nice not nice it's for just writing I think it's a good idea there something you know when your handshakes try with compassion take it easy take a deep breath and keep on writing if you throw out what you wrote about an issue that bothers you does that make you feel better yes and again try it it might you might not feel better the first time but the idea is you can find a safe space where you can write what's on your mind I feel that way and I know many others also do they feel a relief they were able to get it out of their mind onto a piece of paper what happens if that piece of paper doesn't make a difference the idea is you can get it out and write about it put it on the piece of paper why should it be in your mind back and forth just put it on that piece of paper and you could do it more than once the same issue same fear same negative or whatever it is even positive you don't have to keep it around if it's positive I would say put it in your drawer so you can look at it in the morning sometimes when you feel down just look at those positives but you don't have to keep it the idea is just to get it out of your mind amazing thank you for sharing wow it's just beautiful to see that many of you managed to write became aware of how that feels when you write some breakthroughs and a lot of awareness helped me process and reflect on heavy day many mixed emotions came up was great to let them out on paper it's an amazing exercise to do every night I don't know what you do in your safe space when you make yourself your tea with your you know your something that makes you feel comfortable every day for a few minutes I hope but this is a good idea you sit down and you say Where am I what am I feeling and write it okay thank for sharing she's a danger to herself and no counting I I I hear what you're saying you don't have to touch with your relative you want to help them you feel like they're in a danger but there's nothing that you can do now could you imagine that imagine those emotions you're thinking about somebody that you love and you would love to help them and there's no way you can help them and this is somebody that's not in your house that many people sometimes even a person in your house you see them doing the wrong thing you think you know you can help them by you've tried many times might be many years but you're learning that there's not much that you can do and take care of yourself but before we can do that just becoming aware of the emotions that come up it could be grief sadness anger wow and that's a a lot to write about beautiful okay so thank you very much thank yourself continue the writing even if you don't have what to write about you can write continue of you know these lines that you sent me there's a lot you know I can ask you questions tell me more and you can do it with yourself say I'm listening I'm here for you what's going on tell me more why do you feel that way and see what comes out the whole conversation just let it out write it down and hopefully but with that you'll feel much better but just uh spending time with yourself connecting to yourself getting to know yourself in a safe place and that itself if you can be that safe person that can create that safe place where you can be honest take off the jacket face reality that's amazing if you want you can share it with a therapist somebody you're close to but not always can we share what's on our minds and this by writing it's just amazing so thank you very much if it worked you liked it do it again if it didn't work yet practice you can always listen to the recording the recordings are available on mb.com and any questions feedback breakthroughs you can always let me know coach gmail.com have a great night and what's our schedule for next week next week I might take off I'm gonna be out of town so I guess I'll let you know on email but you can always do the exercises write some more connect with yourself and enjoy the moment have a good night and we'll be in touch