7 Day Self-work Journal Thembi Molaba Mzamo Ntantiso In 3 parts CONTENTS: Day Contents: Page 1 Sunday Collecting data 3 2 Monday Unpacking past experiences 4 3 Teusday Reviewing past experiences 5 4 Wednesday Reviewing past experiences 6 5 Thursday Reviewing past experiences 7 6 Friday Reviewing past experiences 8 7 Saturday Self reflection & introspection 9 Week 1 - Assessment week (Unpacking) Week 2 - Releasing and letting go exercises. Day Contents: Page 1 Sunday List of false stories to release 11 2 Monday Detaching & releasing 12 3 Teusday Detaching & releasing 13 4 Wednesday Detaching & releasing 14 5 Thursday Detaching & releasing 15 6 Friday Detaching & releasing 16 7 Saturday Self reflection & introspection 17 Week 3 - Changing the narrative exercises Day Contents Page 1 Sunday A new beginning 19 2 Monday Ruminating on new truths 20 3 Teusday Ruminating on new truths 21 4 Wednesday Ruinating on new truths 22 5 Thursday Ruminating on new truths 23 6 Friday Ruminating on new truths 24 7 Saturday Self reflection & introspection 25 1 Colour & Healing Colour is a form of energy, carrying its own vibration. We can use colour for healing and expansion. Different colour candles can be used to re-charge the different energy centers in our bodies. Colour is a living energy, a property of light. Light is energy produced by the sun in different waves as the light is absorbed and reflected, this is how we end up emitting different colours in the spectrum based on our radiation. The entire universe is energy in constant vibration, our body has energy fields (chakras) that all of our organs are comprised of vibrating atoms through, emitting different colours. Light has photons and waves, it penetrates everything in our bodies. Light emits ultraviolet rays we can’t see. These waves contain radiation - which is energy. The length of a wave defines its colour. Frequency and colour corresponds to each organ in the body. Organ/region: Energy center Colour Candle Head Crown chakra Purple/Violet White Third-eye/Forehead Third-eye chakra Purple/Indigo Purple Neck Throat chakra Blue Blue Chest Heart chakra Green Green Diaphragm Solar plexus chakra Yellow Yellow Womb Sacral chakra Orange Orange End of the spine Root chakra Red Red Remember that the energy is what matters and not the tool used to invoke it, so you don’t necessarily need can- dles, you could use coloured paper or imagination. You’ll still be able to harness that energy the same way. As a warm up to the daily mental exercises, you can sit for about 5 minutes in the colour for that day as to re-charge and align that energy center in the body before starting. Fully absorbing yourself, your mind and body in that colour for a full 5 minutes. (Daily warm up exercise) Each day in the cycle has been designated its own colour and its own energy center in the body. Assessment week week week UNPACKING AND COLLECTING DATA This week we’ll be re-visiting our childhood years to track where we picked up many of the narratives we are running on. We will first be identifying problem areas and then tracking each one back down to its root cause, in order to address; unpack and then release it from our system. This process will help with finding out where the stories we carry, come from, before we start the work of cleaning out the stuff we’ve got hard-wired in us. There’s a cause for every effect, blockage or imbalance. Going back into our memory, to find where we picked up certain ideas and stories about ourselves is a very beneficial practice. We get to identify all the weeds and pluck them out of our garden. We also understand how different scenes from our lives have informed, affected, impacted, influenced and shaped us. 2 The decision to start doing internal work is no different to a gym-subscription. In both cases, you commit to investing in the good health of your mind and body. The mind gets neglected many times, but there are plenty ways of tending to it and developing habits that cultivate mental health in our lives. Mental fitness is very easy to frown upon as it cannot be seen or touched, but it is just as significant as physical health; ask anybody with a debilitating mental illness and you’ll know just how much. We exist in societies that recognise mental illness and are more understanding of anxiety disorders, depression and PTSD. It is good that people are more aware, but we also need to start taking serious steps towards taking care of our mental health. Putting in as much effort as we put into tak- ing care of our physical health through exer- cise and maintaining a healthy diet. The same as with doing physical exercise, you don’t immediately start seeing results. It’s only after months of mental work and building new patterns, that you see a differ- ence. You’ll recognise a shift in your mind-set, your behaviour, the relationship you have with yourself, and also; the world begins to mirror that change back to you. The quality of your overall relationships with other peo- ple also changes and improves drastically. Day 1 - Collecting data (Sunday) Collecting data is identifying all the problem areas we’ll be addressing, undoing and work- ing on. TODAY WE’LL BE THINKING ABOUT WHAT AREAS NEED ATTENTION AND CHANGE. Examples of a problem area list: - Self sabotaging - People pleasing - Self doubt - Abandonement issues - Insecurity - Crippling fear of failure - Emotional blockages - Feelings of inadequacy - Inconsistency - Unhealed inner child We will be unpacking each one by going back to the scenes where we picked up such narra- tives. The forensic investigating work of going back into a crime scene to find answers. The purpose of the exercise is for finding the root cause of imbalance and negative conditioning. List of problem areas: 3 Day 2 - Unpacking past experiences (Monday) Re-visiting scenes from where the problem areas originated. Things that were said to me, done to me. Things I experienced that informed, shaped or influenced the narrative I’m currently running on. Scenes from Age 0 - 12 Scenes from Age 12 - 18 Scenes from Age 18 - 21 Scenes from Age 21 - 25 4 Day 3 - Reviewing past experiences (Teusday) PROBLEM AREA I’M UNPACKING TODAY : ......................................................................................................... Scenes from Age 0 - 12 Scenes from Age 12 - 18 Scenes from Age 18 - 21 Scenes from Age 21 - 25 5 Day 4 - Reviewing past experiences (Wednesday) PROBLEM AREA I’M UNPACKING TODAY : ........................................................................................................ Scenes from Age 0 - 12 Scenes from Age 12 - 18 Scenes from Age 18 - 21 Scenes from Age 21 - 25 6 Day 5 - Reviewing past experiences (Thursday) PROBLEM AREA I’M UNPACKING TODAY : . ........................................................................................................ Scenes from Age 0 - 12 Scenes from Age 12 - 18 Scenes from Age 18 - 21 Scenes from Age 21 - 25 7 Day 6 - Reviewing past experiences (Friday) PROBLEM AREA I’M UNPACKING TODAY : ......................................................................................................... Scenes from Age 0 - 12 Scenes from Age 12 - 18 Scenes from Age 18 - 21 Scenes from Age 21 - 25 8 Day 7 - Self reflection & introspection day (Saturday) YAY! You’ve successfully completed and commited to a 7 day cycle of collecting data and unpacking. You’ve made space for yourself this week and invested time & energy in doing a bit of self work, this is something to be proud of! Today we’re just relaxing & taking stock. - - - - - - - - - - - - - List of amazing new qualities I’m developing in myself: Highlights, realisations & lessons from the week: 9 Releasing & letting go week Now that we’ve investigated the root cause of all the problem areas. This week, we’re going into directly addressing those areas of hurt, trauma and dissapointment that informed and shaped whatever false narrative we’ve been operating from. We’ve done assessment, now we’ll begin process- ing and then releasing it so we can change that narrative, without having unresolved issues still lingering, creating subconscious blocks and barriers in our lives. You may have to do releasing, clearing and detaching work a little longer than a week if you feel like there’s still a few more files in there that you’d like to delete. 10 The magical thing about mental fitness is that it doesn’t exist isolated from energetic wellness in our lives. The ability to direct our flow of energy depends heavily on our ability to focus and shift the awareness of the mind at will. ’Where focus goes, energy flows’. We exist in a time where science has come full circle, and advancements in the field of metaphysics have shed new light on holistic healing and wellness. We know now that the body is a molecu- lar structure; a mass of molecules at a very high speed of vibration. The body vibrates so fast that it appears to be still. This vibration dictates what you attract into your life based on the quality of thoughts you frequent. A mental paradigm is a programme that has exclusive control over our habitual be- haviour and it controls how we perceive the world, how we use our time, our levels of creativity, effectiveness and productivity as a whole. When we shift this, we shift our entire lives!! “The illiterate of the 21st century are not people who cannot read and write; it’s people who can’t learn, unlearn and re- learn as they go.” - Alvin Tofler. Day 8 - List of false stories to release (Sunday) It’s important to prepare a list of stories, ideas, experiences and detachments you’ll be releasing this week. By doing this, you are setting the intention and getting clear. False suggestions & stories VS The opposite truth 11 Day 9 - Detaching & releasing (Monday) This transference exercise involves writing something out of your system and into a piece of paper, by doing this you are moving the emotion of that experience and how it affects you - from inside your mind and body and into that piece of paper. When we write, we focus and release energy. This is a form of writing alchemy recommended by a monk and energy alchemist called Dandipani. (Feel free to look him up and plug in) Step 1: Writing experiences out of my system & into a piece of paper. Step 2: Burn the paper over a white or yellow candle, while chanting the following release and detachment affirmations. “I’ve spent too long in this pattern. Thinking and believing it. Recognising and releasing it today has disempowered and uninstalled it in my life.” “I release you from my mind, my life, my energy and my entire existence.” “This is nolonger a problem or hindrence to me. This nolonger has any power over me. I have now released & detached all its meaning in my life.” 12 Day 10 - Detaching & releasing (Teusday) The experiences I’m writing out of my system today: Release affirmations: “ I release you from my mind, my life, my energy and my entire existence.” “With this burning flame, I remove from my life energy that is nolonger welcome. I release, I remove and I let go.” “With this practice, I psychologically sever ties between me and the damaging patterns I’ve carried around for longer then I should.” “I choose better, I deserve better & I am better.” 13 Day 11 - Detaching & releasing (wednesday) The experiences I’m writing out of my system today: Release affirmations: Create your own release affirmations below specific to what you are letting go of. - - - - - - - - - - - 14 Day 12 - Detaching & releasing (Thursday) The experiences I’m writing out of my system today: Release affirmations: Create your own release affirmations below specific to what you are letting go of. - - - - - - - - - - - 15 Day 13 - Detaching & releasing (Friday) The experiences I’m writing out of my system today: Release affirmations: Create your own release affirmations below specific to what you are letting go of. - - - - - - - - - - - 16 Day 14 - Self reflection & introspection day (Saturday) Congratulations! You’ve successfully completed and commited to another 7 day cycle (Now 14 days in) of collecting data, unpack- ing and releasing. You’ve made space for yourself this week and invested time and energy in doing a bit of self work, this is something to be proud of! Today we’re just relaxing & taking stock. What I’ll be doing with all this new space I’ve made/freed up in my mind, life & energy. 17 Changing the narrative week Changing the narrative is choosing new patterns and a new story to run on. We will be working these into short and concise affirmations and then begin programming them into our system daily, using 10 minute audio notes and chanting beads. As with all worthy things in life, it requires effort and a small amount of commitment to see it through. - so keep going!! Whoop Whoop - so keep going!! Whoop whoop 18