Date…………………………………………
How are you feeling right now in this moment?
What is happening in your life at the moment?
What is something you can celebrate at the moment?
What is your biggest challenge in your life at the moment?
What can you do to help yourself meet that challenge this week?
How do you want to feel this week?
What can you do to help you cultivate feeling that way?
What do you want to get done this week?
What are you going to do to make sure that happens?
What is your intention for this week?
What are you going to do to help keep that intention going this week?
What wise message of love, encouragement and support would your Inner Wise Cheerleader * like to give you?
And with that, it’s time for you to step into your week coming from this place of groundedness, presence and powerful intention.
* If you've never written a message to yourself from your Inner Wise Cheerleader and want some guidance on how to do this, you'll find an exercise on how to do it here
Use this on a Sunday night or Monday morning to step into your week feeling grounded, clear and supported...
REFLECTING
Weekly Check-in
What were your highlights this Summer?
What were the biggest lessons or insights you learnt this Summer?
What will this Summer be remembered for in your life?
What are you grateful to this Summer for?
As you look towards the Autumn how do you feel about it?
What will you miss about Summer that you can carry through into the Autumn?
How do you want to feel this Autumn?
What do you want it to be all about and why?
What intention do you want to set for this Autumn e.g. ‘I want it to be my Autumn of…’
What simple pleasures, activities, experiences, people and places do I want to fill it with?
As the days start to get shorter, the nights longer and the cold comes in, it's time to say a proper farewell to the Summer and get ready to make
REFLECTING
Goodbye Summer, Hello Autumn
Where were you on this day one year ago?
What was going on in your life?
How were you feeling?
Happy Birthday! As you complete another circle around the sun, take a moment to reflect on the year you've just been through and get clear on what you want this next year to be all about...
REFLECTING
Birthday Check-in
one year ago today...
REFLECTING ON THE PAST 12 MONTHS
What are the big milestones and events that have happened since your last birthday?
What have been your happiest moments?
Who have you laughed with the most?
What have been the hardest moments?
What have been the challenges you've overcome?
What have you achieved or made happen in that time?
What is an important lesson you've learnt?
Who are you grateful for?
What are you grateful to yourself for?
LOOking forward at the year ahead...
A fresh new year lies ahead of you - the next chapter in the story of your life. Let's see what you want this one to be filled with...
How would you love to feel in this next year of your life?
What can you do to help cultivate that feeling on a daily basis?
What ingredients do you want to fill your life with this year?
What do you want to create, learn or make happen in your life between now and your next birthday?
Are there any trips, adventures, courses or holidays you want to make time for this year?
Anything else you want to commit to doing this year?
SHARE IT WITH SOMEONE
Sharing your dreams and intentions for the year to come with someone who wants to see you live a life you love, can really add an extra power and magic to what you've written down. They will then know what game you are playing this year and will be cheering you on.
Who would you like to share your intentions for the year to come with?
Go do it now!
Imagine that you are receiving a letter from your wise older self (you can also imagine you’re receiving the letter from someone you admire, an ancestor, a higher power, whatever works for you).
This deeply loving and supportive version of you is reaching back to the person you are today, looking upon you with so much love and with so much wisdom to offer. Let that wise version of you write a letter of love and support to you.
Don’t over think it, just give it a go.
If a whole letter feels too biga leap right now, then write yourself a couple of lines of love and motivation. Writing ‘you’ve got this’ always gives me a boost of confidence. And I know that might sound crazy when that vote of support is coming from you and not someone else. But I promise you, it works.
Let's give it a go...
Tap into a source of love, wisdom and support that lies within...
REFLECTING
Message from your Inner Wise Cheerleader
So often we look for love, support, guidance and wisdom from outside of ourselves, not realising that we can find all the love, support and wisdom we need within. This exercise helps you tap into that love and wisdom. If you've never done an exercise like this before, it might sound kind of alien or even cringy, but I promise you, give it a go and you will be hooked!F
Relax and allow the words to just come out on the page
Dear...
Use these sentence stems to help you get out all of your feelings. Don’t hold back. Don’t judge yourself for feeling the way you feel. The most important thing right now is that you let your feelings be heard. So grab a piece of paper and a pen, or open a word document or notes on your phone and write down how you’re feeling, choosing the sentence stems below that call out to you (and feel free to add your own):
I feel sad that...
I feel angry…
I feel afraid…
I feel worried…
I feel guilty that…
I feel embarrassed that…
I feel ashamed that…
I feel ashamed to admit that...
I don’t want people to find out that…
I wish that…
I feel resentful that…
I hate that…
It makes me upset that…
I feel disappointed that…
I feel irritated by...
I feel fed up that…
I feel jealous of…
Use this exercise any time you're feeling sad, upset, angry or stuck in a funk.
REFLECTING
Emotional Check-in Tool
This exercise was designed by me with the help of the incredible therapist Donna Lancaster, to help you lean into your feelings and move through them, any time you are feeling sad, angry, upset or stuck in a funk.
LET YOURSELF FEEL THOse feelings, without any judgement. we need to feel it to heal it
STEP 1: LET YOURSELF FEEL YOUR FEELINGS
STEP 2: UNDERSTAND WHERE THEY ARE COMING FROM
What has happened that is making you feel this way?
What is the story you’re telling yourself?
What expectations do you have of yourself, of others or of life that is making you feel like this?
What is your Shitty Committee (your inner critic) telling you that is making you feel this way?
STEP 3: LET IT ALL OUT
Sometimes getting really present to how you're actually feeling can really bring it all up to the surface and intensify it for a moment. In which case, you might find you need to put down the pen for a moment and cry, scream (into a pillow), jump up and down or move your body to feel and release the energy of the emotion.
STEP 4: LET YOUR WISE CHEERLEADER TAKE THE MIC
What does your Wise Inner Cheerleader have to say to you? *
What words of encouragement would you love to hear right now?
You’ll be amazed at how your own words can give you the love, support and even wise guidance that you need. Or call a friend if you need to hear some words of love, support and reassurance from someone else.
STEP 5: GIVE YOURSELF WHAT YOU NEED
What can you do for yourself right now that will help you?
Do you need to focus on self-care? Do you need the support of someone that loves you? Do you need to get out in nature? Can you reassess your goals and give yourself some more time? Do you need to cancel some plans to give you some space? Do you need to take a break? Do you need to get some advice?
Do you need to do something that will lift your spirits? Do you need to move or dance? Do you simply need to allow yourself to feel your feelings without trying to fix them or rush out of them?
Don’t always feel that you need to move quickly out of the darker, deeper emotions of grief, trauma, sadness, anger. Sometimes you might simply need to allow yourself to feel how you’re feeling, to honour how you’re feeling and why you’re feeling that way. Simply make sure you have the support and nourishment you need as you go through it.
* new to the idea of having an Inner Wise Cheerleader?
Have a read of this Inner Wise Cheerleader exercise here