7Self-work Day Journal In 3 parts Thembi Molaba Mzamo Ntantiso CONTENTS: Week 1 - Assessment week (Unpacking) 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 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 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 week week week 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 UNPACKING AND COLLECTING DATA significant as physical health; ask anybody with a debilitating mental illness and you’ll know just how much. This week we’ll be re-visiting our childhood years to track where we picked up many of the narratives we We exist in societies that recognise mental are running on. We will first be identifying problem illness and are more understanding of areas and then tracking each one back down to its anxiety disorders, depression and PTSD. It is root cause, in order to address; unpack and then good that people are more aware, but we release it from our system. also need to start taking serious steps towards taking care of our mental health. Putting in as much effort as we put into tak- This process will help with finding out where the ing care of our physical health through exer- stories we carry, come from, before we start the work cise and maintaining a healthy diet. of cleaning out the stuff we’ve got hard-wired in us. There’s a cause for every effect, blockage or The same as with doing physical exercise, you don’t immediately start seeing results. imbalance. It’s only after months of mental work and building new patterns, that you see a differ- ence. Going back into our memory, to find where we picked up certain ideas and stories about ourselves is a very You’ll recognise a shift in your mind-set, beneficial practice. We get to identify all the weeds your behaviour, the relationship you have with yourself, and also; the world begins to and pluck them out of our garden. We also understand mirror that change back to you. The quality how different scenes from our lives have informed, of your overall relationships with other peo- affected, impacted, influenced and shaped us. ple also changes and improves drastically. 2 Day 1 - Collecting data (Sunday) List of problem areas: 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. 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 Highlights, realisations & lessons I’m developing in myself: from the week: - - - - - - - - - - - - - 9 Releasing & The magical thing about mental fitness is that it doesn’t exist isolated from energetic wellness in our lives. letting go 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’. week 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- Now that we’ve investigated the root cause of all lar structure; a mass of molecules at a very the problem areas. high speed of vibration. The body vibrates so fast that it appears to be still. This week, we’re going into directly addressing This vibration dictates what you attract into those areas of hurt, trauma and dissapointment your life based on the quality of thoughts that informed and shaped whatever false narrative you frequent. we’ve been operating from. A mental paradigm is a programme that We’ve done assessment, now we’ll begin process- has exclusive control over our habitual be- ing and then releasing it so we can change that haviour and it controls how we perceive the narrative, without having unresolved issues still world, how we use our time, our levels of lingering, creating subconscious blocks and creativity, effectiveness and productivity as barriers in our lives. a whole. When we shift this, we shift our entire lives!! You may have to do releasing, clearing and detaching work a little longer than a week if you “The illiterate of the 21st century are not feel like there’s still a few more files in there that people who cannot read and write; it’s you’d like to delete. people who can’t learn, unlearn and re- learn as they go.” - Alvin Tofler. 10 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) Release affirmations: The experiences I’m writing out of my system today: “ 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) Release affirmations: The experiences I’m writing out of my system today: Create your own release affirmations below specific to what you are letting go of. - - - - - - - - - - - 14 Day 12 - Detaching & releasing (Thursday) Release affirmations: The experiences I’m writing out of my system today: Create your own release affirmations below specific to what you are letting go of. - - - - - - - - - - - 15 Day 13 - Detaching & releasing (Friday) Release affirmations: The experiences I’m writing out of my system today: 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 Day 15 - A new beginning (Sunday) List of new patterns & new stories Short, concise affirmations chosen by me: that support every item on the list. e.g To do work that is fulfilling & adds real value. e.g. “The work I do is in alignment with my highest calling.” 19 Day 16 - Ruminating on new truths (Monday) The process of ruminating on new truths is creating new patterns and neurological pathways in the brain. We will be using audio files and chanting beads to train our minds into the routine of a brand new pattern and then doing it long enough to become an automatic and habitual response/practice in our lives. Preparing affirmation audio. Break the list of affirmations up into two parts Using the voice recorder on your cellphone Start recording yourself reading the morning mantras 3 times Morning mantras: each. The file should be 10 minutes long so you can time your- self and say your list of affirmations over and over again until you reach the 10minute mark. (Save the file as “Morning mantras’ in your audio so you can recognise it later.) Repeat the same process again, recording your list of night man- tras. Remember to rename your audio file “Night mantras” so it will be easier to access later on. Now you’ve got two files, one to play in the morning when you Night mantras: wake up and the other to play at night just before falling asleep. 21 days of this changes the internal fabric of your mind and the brain waves you are constantly vibrating on. Next, you’ll choose one main or headlining affirmation that sum- marises everything, for example “I’ve got unique skills, abilli- ties and gifts that I can use to create my own employment and wealth with.” This headlining affirmation you’ll be saying over and over again using prayer/chanting beads to hold the focus there. This you do after listening to the 10min audio every morning and night. 20 Day 17 - Ruminating on new truths (Teusday) Morning session: Wake up 20 minutes earlier so you can meditate to your morning mantras and take them in, chant your head- lining affirmation for 10 minutes using your beads and then relax into yourself in your new state/Journal. Night session: Just before going to bed, journal all your thoughts and then play your night mantras while taking them in and digesting. You end off with chanting your headling affirmation and then falling asleep Morning session journal entry Night session journal entry 21 Day 18 - Ruminating on new truths (Wednesday) Morning session: Wake up 20 minutes earlier so you can meditate to your morning mantras and take them in, chant your head- lining affirmation for 10 minutes using your beads and then relax into yourself in your new state/Journal. Night session: Just before going to bed, journal all your thoughts and then play your night mantras while taking them in and digesting. You end off with chanting your headling affirmation and then falling asleep Morning session journal entry Night session journal entry 22 Day 19 - Ruminating on new truths (Thursday) Morning session: Wake up 20 minutes earlier so you can meditate to your morning mantras and take them in, chant your head- lining affirmation for 10 minutes using your beads and then relax into yourself in your new state/Journal. Night session: Just before going to bed, journal all your thoughts and then play your night mantras while taking them in and digesting. You end off with chanting your headling affirmation and then falling asleep Morning session journal entry Night session journal entry 23 Day 20 - Ruminating on new truths (Friday) Morning session: Wake up 20 minutes earlier so you can meditate to your morning mantras and take them in, chant your head- lining affirmation for 10 minutes using your beads and then relax into yourself in your new state/Journal. Night session: Just before going to bed, journal all your thoughts and then play your night mantras while taking them in and digesting. You end off with chanting your headling affirmation and then falling asleep Morning session journal entry Night session journal entry 24 Day 21 - Self reflection & introspection day (Saturday) You’ve successfully completed the 21 day mental exercises programme. You’ve tried and tested a number of self work techniques, that help in the process of unlearning and relearning new habits, patterns and behaviours. It is advisable to continue with the ruminating exercises. You can work those into your daily self care routine. May you continue making time for yourself and your wellness, daily. Love & light!! Things I have learnt about myself & areas I’d still like to work on: 25 Full testimonial: “ I am Tshepiso London from SamalebyLondon. A small company that creates and designs hand made African beads, accessories, handbags and sunglasses. I was interested in the 7 day self work journal because that focus on working on one self, caught my attention and drew me in. The ThinkGYM as a title was just catchy. I am very passionate about psychology not just be- cause I studied it, but because we all know that if your mind is not functioning at optimal levels nothing else in your life will. When I started filling out the first section, which is about identifying and addressing problem areas. It was a bit overwhelming, but I was committed to seeing it through. There is something very powerful and uplifting about owning your truth. I immediately felt empowered from day one. I would really recommend this to every one. Mental health is often neglected. Doing this sort of work would be would benefit us all! Just ready to release what’s holding us back from progress in our lives. I enjoyed the program because its really interactive. When you begin the exercises, you will find a section about releasing negativity and you actively burn the energy you release, which for me felt like I was actually overcoming. You will also notice the sections of relaxation do exactly that. The flower imaging that opens that week gives off a soothing finish after doing hard mental and emotional work on youtself. Most importantly, this program gave me time to myself and my thoughts which I think is the best investment of time. I’m setting new goals and learning new positive affirmations. I feel so much more lighter and confident in who I am. “ T. London 26 Credits: Otarel Mabusela - Editing Thembi Molaba - Concept & design Mzamo Ntantiso - Concept Jonathan Taylor - Support Tshepiso London - Product trial Remember to tune into the ThinkGym self care podcast on Youtube. New episodes come out every week, you can show support by sharing, subscribing and reposting. Visit the personal blog for latest episodes, highlights and transcripts. May self care become your everyday wellness practice! A healthy mind is a healthy life. The personal blog is up at www.Thembicreates.blogspot.com Twitter: @ThembiCreates Instagram: @ThembiCreates
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