Transcripts
1. Introduction : Hello. My name is
Emilia scarcia. Welcome to this ten day course where you will learn
about self care and practical ways to integrate self care practices in
your day to day life. When I was 13 years old, my older sister
developed schizophrenia. A few years later, my dad
developed bipolar disease. The situation at
home became very, very difficult for
the next ten years. And the only tool that I had
to keep myself saying I'm motivated to keep
going was self care. Since 2012, I have had
the opportunity to create my own work based on my passion of combining
organization, minimalism and self care to help others create a more intentional and
fulfilling lifestyle. I have noticed that self care has always been the
key to progress. Thank you to self
care practices, I have seen people feeling
better, having more energy, being more grateful
and positive, giving back more and showing
up in ways that they could and before for themselves and for all
the people they love. That's why I felt
inspired to create this course to share with you the practical ways
on how you can integrate self care in
your day to day life. This course is meant
to inspire and motivate you so that you can
improve your mental health, increase your energy levels, your motivation, and feel
more connected and grounded. I have included practical
exercises so that you can experience firsthand
different ways to practice self care, and then you can choose the
ones that feel right to you. If all of this
sounds good to you, then I would love
for you to join us. I can't wait to spend time with you and see your
amazing transformation. Yes, you can do this. You can learn self care and you can create
an amazing life. I hope to see you
inside the course Adios
2. What Is Selfcare?: Welcome to this ten
day self care course. My name is Emile Jose Garcia. Over the next ten days, we will be learning what self
care is and how to include self care in every area of your life by creating
your own self care list. We are going to do
practical exercises that will help you
reconnect with your body, reconnect with your mind, set your intentions, and
increase your self love. We will also learn how to create a physical space that
facilitates your self care, a space where you feel
calm, relaxed, focused, and invited to just be with yourself and do the
activities that you love. There is a very strong
connection between your mental health and
the spaces you live in. If these spaces are crated
and not functional, they may affect your overall mental health, and
emotional health. Once you have your own
self care list created and you have an invited space
to practice self care in. We will learn ways to create and protect time to
practice self care. We will also learn
how to include our loved ones in our
self care journey. We will practice some simple and creative journaling habits that will help you maintain and amplify your
self care practice. We are going to have so much
fun together in this course. I can't wait to
see how your life will transform after
these ten days. Today's lesson is all about understanding
what self care is. Self care is care
provided for you by you. It's about identifying
your own needs and taking steps to meet them. It is taking the time to do some of the activities
that nurture you. These activities
can be very simple and they don't have to cause
money if you don't want to. There are no limitations
on what you can or cannot do when it
comes to self care. You are the one deciding and the activities that
you choose to do will depend on your
specific situation. Some examples of
self care activities can be taken at a
few deep breath, going for a walk in nature, juggling, meditation,
listening to music you like, taking a bath, petting your
dog or cat, having a coffee. It is okay if you are unsure of what to include in your self
care list right now. We will dive deeper into
examples in the next days, and I promise you that you
will feel very confident by day five to create your fair self care list
with confidence and joy. We will do it together.
Self care is about taking proper care of yourself and treating yourself as kindly
as you treat others. I want to shine the light
on some feelings that may come up for you when
talking about self care. Some of the main feelings
are self care is selfish. I don't have time for self care. If I practice self care, I am neglecting others. I don't serve self care. We all have beliefs that we have learned
along our life journey. Those beliefs have
served us in some way. They have protected
us in some way. At the time, those
beliefs made sense. Maybe now, it's
time to understand them and release them
with love and compassion. Anytime you identify any of these beliefs
coming up for you, instead of feeling bad
and blocking them, instead of letting
them take over, just allow some space and time. Watch them. Understand
why they are running. How were they protecting
you in the past. Once you are able to do this from a place of love and
connection with yourself, I invite you to honor that belief to acknowledge
how it served you, how it protected you. Then I invite you to say goodbye with gratefulness
and compassion, and just let it go. You have the
opportunity to choose a new belief that
serves you better now. Some examples of beliefs versus new empowering
beliefs could be. I don't have time for self care. When I create time
for self care, I have more intentional time to give to myself and others. Self care is selfish. If I don't practice self care, I am depriving others from all the love and
playfulness I have to give. I don't deserve
self care versus, I deserve self care
because it helps me be a better person for
myself and for others. My loved ones won't understand when I am practicing self care versus when I when I share my self care needs
with my loved ones, they will understand me
better and support me. Self care is a waste of
time versus Self care helps me feel better
so that I can be more efficient with my
time and my energy. I invite you to listen
to these beliefs again. Please post the audio
and say them out loud. How do you feel? What's
coming up for you? Any feelings or emotions
are welcome here. Don't hide anything. Don't
feel bad about anything. Just give those
emotions some time and space and just watch them. Reflect about them.
Understand them. If a lot is coming
up for you while repeating these
beliefs out loud, maybe you could benefit from doing this practice a few times. Every time you will go deeper and your
understanding will increase, always show up with compassion and with
love for yourself, and please be kind to yourself. Every time you are
not feeling well, it may be a clear sign that
self care may be needed. When I did my training
on mental health aid, I did learn some of the signs that self care may be needed. These signs can be physical
signs and non physical signs. Some of the physical signs are chest pain or
a pounding heart, fatigue, reduce interest in sex, getting cods more often, muscle tension,
pains, and headaches, loss or change of appetite, sleeping problems, nausea,
diarrhea or constipation. Some of the non physical signs are feeling overwhelmed
or frustrated, feeling guilty or unhappy, being irritable, losing
confidence and being decisive. Negative thinking,
having raising thoughts, memory problems and
excessive worrying. Being aware of these
signs can help you identify when self
care is needed. Please remember to be
kind with yourself. If you identify any
of these signs, don't be hard on yourself. Instead, celebrate
that you are becoming aware and that you are taking
steps to improve your life. I want to remind you
that the fact that you are here shows that you
are committed to yourself. I celebrate you and
I invite you to give yourself some time
and space to explore, to reflect, to
understand why you may be experiencing what
you are experiencing now. Awareness is the first step
to creating lasting change. Great work so far. Thank you so much for
finishing this lesson. I honor you for your commitment
and for your progress. I am looking forward
to being with you in the next session
where we will be talking about how self care can apply to every
area of your life. I'm looking forward to
seeing you tomorrow. Until then, make sure
that you watch for those physical and non
physical signs that I shared and repeat those beliefs as many times as you need
until you feel clear. I will see you tomorrow. Adios. A.
3. Key Dimensions of Selfcare: Welcome back to day two of
this ten day self care course. Yesterday, we learn
what self care is. We learn some of the physical and non physical
signs to be aware of when self care is needed and the emotions that can arise
when thinking of self care. Some of these emotions
where feeling selfish, feeling guilty feeling like
self care is a waste of time. Remember that you can create
new belief systems that are positive and will support you in this
healing journey. Today, we are going to explore the key dimensions of self care. Also refer to key
dimensions of wellenss. Remember that life is
not one component, but many parts working together. This is why it is so
important to understand how every area of your life
can impact others. Some of the self
care key dimensions are physical,
intellectual, social, emotional, spiritual, psychological career
work, environmental, et. These dimensions are
just guidelines. You are the one who knows
best what your needs are. The idea of sharing these
dimensions with you is to become aware of all
the possibilities that lie in front of you. I invite you to add any other dimensions that
is important to you. And please don't get overwhelmed by trying
to do it all at once. You don't need to do everything that I share in this lesson. I just want you to
become aware of how you feel in every dimension, and then you will have
more clarity about what to include in your
own self care practice. Take a deep breath, clear your mind and tap
into your curiosity. We are only exploring here. You don't have to
do anything yet. Become aware, feel, listen
to your body and emotions, what's what comes
up for you while I share more information
of its dimension. I invite you to have pen
and paper ready to take note and listen to this lesson
as many times as you need. You may relate to some
dimensions, more than others. You may become aware of things that you were not
paying attention before. You may feel triggered by some
of the things I may share. Everything is welcome here. What's everything
that comes up for you with curiosity,
Brit it down. Do not judge anything. Observe. Just give yourself time and space to understand
what's happening. To become aware of it
and to just observe it. Everything is happening for you. Remember that self
care is all about you and what makes
you feel well, have fun and enjoy the journey. Now, let's dive deeper into
each of the key dimensions. Spiritual and mental dimension, what you think your mind. The spiritual element
and dimension is all about your search for
meaning and purpose in life. Your relationship
with the universe, your belief system
around why we are here, any religion you may embrace and any belief that helps you find that purpose and
meaning in your life. It's important to respect others beliefs systems and
ways to be spiritual. There are many different
kinds of practices, and they are all welcome here. A big part of self care in this spiritual dimension are tolerance and
acceptance to others. Some people may believe in something bigger
than themselves. Some other people may not. We all have different ways to interact with the world
that surrounds us. That uniqueness and variety makes the world a beautiful
and interesting place. Some ways for you to embrace self care in the spiritual
dimension could be. Being open minded and exploring different
spiritual practices, and just what's how you feel. Spending time with
yourself regularly. This can be in the
form of meditation, doing activities you
enjoy by yourself, learning what you
like and dislike, tap into your curiosity
and ask questions to others who practice different spiritual
beliefs than yours. Try to be fully present
in everything you do. Listen with your heart and
live by your principles. Allow yourself and those around you the freedom to
be who they are. Use the challenges
you face as learning opportunities rather than complaining about
them all the time. Give back to others and explore volunteering
opportunities. I hope these ideas are
helpful to help you become more connected
with your spiritual side. Let's dive into the
next dimension. This one is the physical
dimension, our body. The physical dimension
is all about your physical body and
your energy level. If you don't feel
well physically and have no energy to get through
your daily activities, then your life will be very
difficult and not enjoyable. This physical
dimension is all about activities to help your
body stay healthy, strong and full of energy. What you eat, what you, how much you exercise, how much you sleep, are just some of the key
areas to stay healthy. Being physically fit and
feeling physically well, often leads to the
psychological benefits, of enhanced self
esteem, self control, confidence, increased
energy levels, and overall improvement in
your mental health too. Some activities that
you can do to promote your physical dimensions
are frequent exercise. Get adequate sleep, prevent
injuries by using seat belts, wearing helmets, and other
protective equipment. Learn to recognize
early signs of illness and prevent diseases. Eat healthy foods and
control meal portions. Use alcohol in
moderation, if at all, avoid smoking and try to maintain a healthy
weight if possible. I hope these ideas
will help you stay fit and healthy and
maintain an amazing body. The next dimension I want to cover is the
emotional dimension. This is how you feel. The way we feel has
a huge impact on our level of motivation,
level of energy, in the actions we take,
in our behaviors, and of course, it
has a huge impact in the results we get in life. The emotional dimension
is all about how we express and manage our
emotions, such as happiness, hope, love, joy, sadness, anger, fear, or stress. Emotional wellens
encompasses optimism, self esteem and self acceptance. Emotional wellness also
includes intimacy, independence and
inter independence. It's important to accept
all the feelings that may arise and give them
space and time. You need to learn how to manage, share, communicate
and release them. It is better to be aware of and accept these
feelings than to deny them, and it is better to
be optimistic in an approach to life
than pessimistic. Some ideas to help you with
your emotional dimension are tune into your thoughts
and feelings more often. We are going to learn how to do a body scan later
in this course. Cultivate an
optimistic attitude. As for help and offer
help when needed, accept any feelings
you may feel and allow space and time to explore
them and learn from them. Accept and forgive yourself. Be kind to yourself, practice self love
as much as possible. We are going to learn
how to practice self love later in this course. Learn time management skills
and prioritize yourself, become aware of
your frustrations and what causes your stress. Explore techniques to help you
reduce stress and anxiety. We will learn a few techniques
later in this course too. I hope all these tips will help you with your
emotional dimension. The next dimension I
want to explore with you is the professional
dimension. This is your work, this is
what you do for a living. The professional dimension is way more than making a living. The professional
dimension is very important for the majority
of us because we spend a lot of time working on average around 8 hours a
day, five days a week. This dimension is
all about getting fulfillment from our job or career while still
maintaining balance in life. Ideally, we could be able to use our unique gifts, passions, skills and talents so that we can feel
rewarded and fulfilled. For some, it's important to
feel purpose in their career and this area can have a huge impact in
other areas of life. Remember that everything
is connected. So ideas to improve your
career dimensions are allow yourself at testing
period of time to explore a variety
of career options. Create a vision for your future, a vision that is excited to you. Choose a career that suits your personality,
interest and talents. B open to change and learn new skills
anytime you feel stuck. I hope these ideas help you with your
professional dimension, and hopefully you get
inspired to start taking action if that's
what you require here. The next dimension is the intellectual dimension.
This is what you learn. The intellectual
dimension is all about creative and stimulating
mental activities. The mind should be continually exercised just as the
body problem solving, critical thinking, and
adaptation to change. Intellectual awareness
involves spending more time, pursuing personal interests
and reading books, magazines, newspapers, while staying aware of
current events and issues. It is the ability
to be open minded to new concepts and experiences. So ideas to help you with
your intellectual dimension are learning something new
through a course or workshop, learn or perfect a
foreign language, connect with others who
challenge you intellectually, reading books about new topics or expanding into something
you are curious about. Go to museums, theaters, and places to see art. The next dimension I want to
cover is the environmental. This is the dimension that
covers where you live. The environmental
dimension is all about the earth and protecting
its resources. It consists of maintaining a
way of life that maximizes harmony with the earth and minimizes harm to
the environment. It also includes your home and all your physical belongings that facilitate your lifestyle. Your home is your shelter and shelter is a
basic human need. Having an inviting
and functional home where you feel well
is a basic need. Your environment can have a huge impact in your mental
and emotional health. Physical carter and not
feeling well at home can also be a source of
family conflicts and stress. Some ideas to help you with your environmental
dimension could be the clutter in
your home and office, being intentional about
the things you own, clear communication
with your loved ones, being aware of your ecological
footprint on the planet, using more sustainable
forms of transportation, conserving water,
electricity, and other resources,
reduce reuse recycle, reduce the amount
of pollution we generate, reuse
containers, bags, and batteries, recycled paper, glass, aluminum, and
plastic, and shopping local. I hope these ideas help you get inspired to improve your
environmental dimension. The next dimension is
the financial dimension. This is what you have.
Financially speaking. The financial
dimension is all about the money that sustains
your lifestyle. We all have to deal with
money to pay for our needs. Money can be a huge source
of happiness when having enough and it can also be a huge source of stress
when not having enough. Understanding our relationship
with money and how we manage it can help us
enjoy a joyful lifestyle. Some ideas to nurture
our financial dimension are being aware of your
habits around money, understanding how money flows
in and out of your life. Having an intentional budget that supports your
desired lifestyle, creating a financially
sustainable lifestyle. Having an emergency fund, clear communication with your
loved ones around money. Learning more about
financial literacy. The next dimension I want to
C is the social dimension. This is the way you
connect with others. The social dimension is
all about the ability to relate to and connect with
other people in the world. The ability to establish and maintain positive
relationships with family, with friends, and with co workers contributes
to social wellness. People that surround us
can serve as a source of encouragement and reinforcement for practicing healthy habits. It's very important to
show respect for others, oneself, and other cultures. Some ideas to nurture
your social dimension, connecting with people that enjoy similar
activities than you, improving your time
management skills to create more social
time in your life, nurturing your relationships by giving your time an intention, asking for help and offer
help when possible, volunteering, sharing
your uniqueness, talents and skills with others, communicating your
thoughts, feelings, and ideas, improving your
communication skills. These are the basic
dimensions of self care. If you find that there is a
missing dimension for you, please write it down and
add it to your list. Remember that this is all
about you and what you need. I hope that you
enjoy this lesson. Thank you so much
for finishing it. I honor you for your commitment
and for your progress. I am so looking
forward to being with you in the next session
where we will learn about three practical
tools to help you reconnect with your body
and with your mind. Those three tools
are breath work, a body scan and
assure meditation. Until then, I invite you to
listen to today's lesson as many times as you need
to let everything out. You are doing amazing progress. I honor you for taking the time to doing this
important set of work. I can't wait to see you
tomorrow until then. Adios.
4. Tools to Help You Reconnect with Your Body & Mind: Welcome back to day three of the ten day self care course. Yesterday, we'll
learn more about the self care
dimensions and some of the activities that we can
do to nurture each of them. Today, with all of the awareness
from yesterday's lesson, we are going to do the
practical exercises to help you reconnect with your
body and with your mind. The three exercises we
are going to do today are breath work a body scan
and a short meditation. Let's get started
with breath work. Breath is something that we
need to do all the time. By breathing, our blood cells receive oxygen and
release carbon dioxide. Breathing also sends
signals to our brain. The deeper and more
relax our breath is, the more signals
we send our brain, that everything is okay, that we are safe and
that we can relax. Proper breathing also allows for more oxygen to
reach our brain, increasing our
focus and vitality. Improper breathing can reduce
the oxygen and release carbon dioxide exchange
and contribute to anxiety, panic attacks, fatigue, stress, and other physical and
emotional disturbances. Breathing is such a simple
practice, et so powerful. We can laverge the
power of breathing anywhere at any time
we want for free. Some of the benefits of doing breath work are improvemental, physical, and spiritual well
being, deep relaxation, feeling more energized,
reducing ex stress and anxiety, improved focus, improvements in emotional states and release
of negative thoughts. Just to name some. I
want to share with you a very simple and easy exercise so that you can get started with this new habit and start getting some of the
breath work benefits. Please be aware of
your own limitations and any medical condition
that you may have. If you experience
any discomfort, please slow down or even stop for a few minutes
until you recover. The exercise we are going to do is called four by
four breathing. This exercise is going to help you get started
with breath walk. First of all, I want you
to notice how you feel. Notice where you
feel any anxiety, any stress, any tension,
any discomfort. Close your eyes and pay
attention to your body. Let me give you a
quick overview of the exercise before I
guide you through it. The first step we are
going to do is to take one breath in slowly
through the nose. Taking a full 4
seconds to inhale. Try to breathe into your belly, not into your chest. Second step is to hold at the top of the
breath for 4 seconds. Count in the min and hold. Slowly excel through the mouth slowly over 4 seconds,
empty the lengs. The last step is hold as the bottom of the
breath for 4 seconds. And we're going to repeat
this sequence four times. To recap, we're going to do 4 seconds of inhale
through the nose. We're going to hold 4 seconds
at the top of the breath. We're going to exhale out through the mouth for 4 seconds, and we're going to hold at the bottom of the
breath for 4 seconds. Now, I am going to cide
you through the exercise. I want you to get in a
comfortable position. Feel free to close your eyes. Inhale, two, three,
four, hold two, three, four, hel two three, four, hold two three. Four. Inhale 234, hold two, four, Excel 234, hold the Inhale Excel, two three Four, hold two, three, four. The last one inhale 234, hold 234, he 234 and hold 234. Now I want you to just take regular breaths How
do you feel now. What do you notice
about any anxiety, any stress, any tension that
you were feeling earlier. Do you notice a difference? The reason that this
technique is so powerful is that it's so simple. Breathing is usually an
unconscious process, but we can make it
conscious anytime we want. By focusing on counting, we also take our mind off of the day to day stress and ground ourselves more
into the present. This technique can be
done in just 1 minute. It doesn't matter where you are. You can do this exercise
and you will feel better afterwards, for sure. The next exercise
we're going to do, it's called a body scan. The purpose of a body scan is to tune into your body to reconnect to your physical self and notice any sensations you are
feeling without any judgment. Sometimes you can be so caught in your day to day activity that you don't realize that physical discomfort
exists in your body, such as headaches, back and shoulder pain, and
tense muscles. A body scan is a good
way to release tension, you may not even realize
you are experiencing. Body scanning involves
paying attention to parts of the body and
bodily sensations in a gradual sequence from
feet to head or vice versa. By mentally scanning yourself, you bring awareness to every
single part of your body, noticing any aches, pains, tension, or general discomfort. How to do a body scan. I want you to get in a
comfortable position. If you can lay down. If not, sitting
comfortably is also good. I recommend you close your eyes. I recommend you take
a few deep breaths. Now I want you to bring
awareness to your feet. Slowly, bring your attention
down to your feet, begin observing
sensations in your feet. If you notice pain,
acknowledge it, and any thoughts or
emotions that may come up, acknowledge them, and gen
breathe through them. Breathe into any tension
that you may experience. If you notice any
uncomfortable sensations, focus your attention on them, breathe into them,
and see what happens. Visualize that tension
leaving your body through your breath and
evaporating into the air. Move on when you feel ready. Scan your entire body. Continue this practice with
each area of your body. You're already moving up through your feet until you reach
the top of your head. Notice how you feel
and where you are holding your stress
and your tensions. If there is any tightness, pain or pressure, continue
to breathe into any of them. This can help you release
tension in your body now and be more aware of it in the future so that you can
release it then too. I am going to play my
sinking ball a little bit while you go through
your entire body. Please take your time and enjoy M. No, no, no, no. Slowly bring yourself back
to the present moment. Open your eyes. Welcome back. What did you notice
in your party? Now is the time to pause and write down anything
that came up for you. You can also pause if you need more time or want to enjoy
a longer party scan. There is not a right or
wrong way of doing this. Choose whatever
feels good to you, and if you don't know
yet, that's okay. Just allow yourself time
to practice and explore different ways until
you find your way. The last exercise I have for
you is a short meditation. Meditation is all about learning to observe
our thoughts and feelings without judgment so that we can better
understand them. Meditation may significantly
reduce stress, anxiety, depression, and any other tension
you may be experiencing. Meditation can be practiced
anywhere, anytime. It could be as short or
as long as you want, and you can combine meditation with the last two exercises we just did of breath
work and body scan. When you meditate,
you may clear away the information
overload that builds up every day and contributes
to your stress. Some elements that may
help you meditate can be focusing your attention
on a specific object, an image, a mantra, a sound, a song, or even your breathing. Having a relaxed breathing, being in a quiet setting. Especially if you
are a beginner, practicing meditation may
be easier if you are in a quiet spot with
few distractions. Being in a comfortable position. You can practice meditation,
whether you are sitting, laying down, walking, or in other positions
or activities. Just try to be comfortable so that you can get the most
out of your meditation. Unless, having an open attitude, basically means to
let thoughts pass through your mind
without any judgment. Don't try to analyze
them, judge them, let them pass through you, observe them, become
aware of them. That's it. I want to guide you through a short meditation now
for you to experience it. Please get in a
comfortable position. You can lay down.
You can sit down. You can even be walking if
you prefer if possible, close your eyes, start breathing and pay
attention to your body. Observe what you feel. What you think bring yourself back anytime
you get distracted. And now let's enjoy
a bit of silence. Now, I want you to
focus on the sound of the singing all
while you meditate. If you are enjoying the silence, you can pause and come back
whenever you are ready. Slowly bring yourself back
to the present moment. Open your eyes when
you are ready. Notice how you feel,
how you breathe, start moving your
hands, your arms. Do whatever feels natural
to you and feels good. I want you to reflect about how you felt during the
times of silence. What came up for you? Was it easy to be in complete silence? What were you focusing on? Okay. How did you feel while I was playing
the singing bowl? Was it easier for you
to focus on the sound? By reflecting of
all these things, you are becoming aware of
your feelings and thoughts. You are learning what works
for you and what doesn't. What feels good and
what doesn't feel good? You are developing
your own practice. Thank you so much for
finishing this lesson. I honor you for your commitment
and for your progress. I am so looking
forward to being with you in the next
session where we will learn about practical
and simple tools to help tension and self love. Until then, I invite you to practice what
you learned today. As Tamana that means I
will see you tomorrow.
5. Tools to Help You with Intention: Welcome back to the four of these ten day self care course. Yesterday, we did
three exercises to connect with
our body and mind. We did a simple breath exercise, a body scan, and meditation. Today we're going
to do two exercises to help you with
intention and self love. We're going to do a
visualization exercise, and we're going to
do affirmations. Let's get started
with visualization. Visualization is all about using your imagination to actively
create images in your mind. You can use your
imagination to go back to a positive experience you had and connect with all
the sensory information from that experience
like sounds, colors, smells, and the
feelings you experienced. You can also imagine yourself doing something
that you have never done before or going
somewhere where you have never gone and picture
yourself step by step, exploring that new experience. You can then start feeling how you will feel
if you were there. You can go on a
guided visualization, or you can also let
your imagination run wild and let your creativity
and intuition guide you. There is no right or
wrong way of doing this. You get to choose test, and practice
different ways until you connect with something
that feels good to you. Remember, this is all about you. Visualization can
enhance your creativity and your senses by encouraging your imagination to create desired outcomes in your life and help you raise
your consciousness. When you can visualize
something in your mind, you may find a way to
make it a reality. You may also get to
experience how you will feel, how you will behave, and the actions and
decisions that you may take in this new reality. By visualizing something new, you may find a way
to become aware of this new reality and start changing your current
habits and routines. Visualizing something new that excites you can also help
you with motivation. If you visualize something
that feels good and you actually get to feel that during the
visualization exercise, you are more likely to
find the motivation and energy required to change
your current reality. Visualization can
also help you achieve your biggest goals and create
a more intentional life. By you taking the time to think about what you really want and visualizing
yourself actually taking action and doing it, you yield yourself a chance to learn the process to become aware of the next steps and to start taking
focused action. Let's do a
visualization together. I want you to get in a
comfortable position, close your eyes and turn
into your breath inhale and exhale deeply and notice your belly
inflating and deflating. Continue to focus on
breathing deeply and allow your thoughts to come
and go. Observe them. Now, start visualizing
a specific outcome that you want to
call into your life. Get as detailed as you
can with the visuals. The more specific,
the more powerful it will be. What are you? Are you alone or with someone
else? What are you doing? Pay attention to the colors, smells, shapes,
texture of things. Just pay attention to
anything that is around you and pay attention
on how you feel. Keep breathing deeply. Now, I want you to focus on how you will feel once
you have the outcome, and I want you to embody
those feelings now. How does your body feel? What are the sensations? What expressions do
you have on your face? What does your
environment look like? What emotions are you feeling? Allow yourself to experience all the sensations as though it is actually
happening now. Keep breathing deeply. Watch yourself in
that new reality. Enjoy your feelings. Pay attention to
your surroundings. Just flow and be
whoever you want to be? This is your creation, and
you have full control now. Allow yourself to feel to enjoy. You deserve this
and much much more. Keep embracing those
visuals and feelings. Oh. If you need more time,
feel free to pause and keep enjoying
your visualization for as long as you want. When you are ready, slowly come back to the present moment. Open your eyes.
Notice how you feel. Feel free to write down anything that came up for you
during that exercise. You can do this exercise visualizing anything
you want in your life. You can visualize
white healing light releasing any intentions
you may have. You may visualize yourself
working in your dream job, talking to your good friend, talking to yourself
kindly and lovingly. You can visualize yourself in perfect health,
running a marathon, traveling to your
favorite place, or meeting your better
health. There are no rules. Options are endless. Visualization is a very
powerful tool that you can use anytime and
anywhere for free. By visualizing, you
get to step into that new reality and you will get to experience
how you will feel. What you will do, how you will show up for yourself
and for others. By doing this, you are sending messages to your brain that this reality is actually
possible and that it is safe. You are conditioning yourself
to make it a reality. The more you do this,
the more you are conditioning your
brain for this change. I hope you enjoy
your visualization. I invite you to practice
it as often as you can. You can include a
visualization exercise in your meditation practice. The next exercise we're
going to do is affirmations. Affirmations are powerful
statements that aim to direct your conscious
and subconscious mind. Affirmations can help
challenge previously held unhealthy and negative
thinking patterns and create new healthy ones. When affirmations are spoken
with emotion and confidence, they can alter your thoughts, your emotions, your
beliefs, and your behavior. You can use affirmations
intentionally to create change in any
area of your life. Be aware that whatever we say or think is actually
an affirmation. All of yourself talk, the dialogue in your
head that is constantly happening is a stream of positive and negative
affirmations. If you are always talking
or thinking poorly about yourself or about other people, your affirmations will
be negative and they will be supporting unhealthy
behaviors and patterns. All your affirmations
are messages to your subconscious that establish a habitual ways of thinking And behaving. Positive
affirmations can plan healing healthy thoughts and ideas that will support you in
developing healthier habits, self confidence, self esteem, and improve your overall
mental and emotional health. Okay. What are the ways to
create your own affirmations. If you are unsure
on how to create your own affirmations,
that's okay. You can explore affirmation from others and use the ones
that feel good to you. This is a great first
step to get you going. I want to share a few tips that will help you create
your own affirmations. I find that when you become aware of your own
specific situation, you will identify things
you want to change, and creating specific
positive affirmations for your unique needs will be way more powerful and
meaningful to you. These are some steps to help you create your
own affirmations. Step one, list the things
you would like to change. I invite you to make a list of all the things you
would like to change. You can become aware
of things you want to change during your
day to day life, during your voice,
during your meditation, during conversations
with other people. Anytime you notice a pattern or behavior or a negative sef talk, make sure you added
to your ongoing list. Step two is rephrasing your negative features as
positive affirmations. Now it's time to take the
things you brought on your list one by one and create a positive affirmation that feels empowering
and healing to you. It's important that you use words that you can read
out loud comfortably. Words that are true to you. Words that encourage
and motivate you. If positive affirmations are
too much for you right now, you can create
neutral ones that are not positive, neither negative. Some examples could be
practicing self care is selfish, A neutral one will be when
I practice self care, I have more to give to
myself and to others. I am stressed and overwhelmed. You can say I am working
towards being more intentional and creating more time for
the things that I love. I don't like how I look like. I accept myself as I am now, and I am excited to learn how to take better care of my body. I don't deserve love. You can say I am learning
how to love myself and let others love me or you can take it to
the positive extreme. I love myself just the way I am. Remember that affirmations
are very personal. Allow yourself a bit
of time and space to create some read
them to yourself. Make sure that you
feel great about them. You have to believe them
and say them with emotion. Okay. Step three, repeat
your affirmations regularly. It is very important
that you repeat your affirmations as
often as you can. You can read your
affirmations daily. You can read them out loud. You could record them
and listen to them. You could have someone
else read them to you. You could make a video to yourself and play that
video a few times a day. There is no right
or wrong way here. Choose whatever
feels good to you. For example, you can have your affirmations
in your journal and read them in the morning. You can have your
spouse or friend call you at lance Time and
read them out loud to you. You could do the
same for them too. Then you could watch
a video that you made to yourself in
the evening and you could listen to your
affirmations in an audio recording
before going to bed. We are looking for
consistency here. The more you repeat
your affirmations, the more power they
will have in your life. My wife and I sometimes do couples affirmations that
we created together. They are very inspiring
and healing to us. When we read them, it reminds
us of the things that are important to us and who we
want to be as a couple. Feel free to create affirmations for every area of your life. That requires your attention, and feel free to change
them as often as you need. Step four anchor your
affirmation into your body. On step one, I invited you to do a list of things that you
would like to change, and I invited you to
notice where in your body you were feeling tension
related to this specific thing. Now, you have the opportunity
to place your hand onto the area that caused your discomfort when
you made your list. As you say, your
positive affirmation, breathe with your
hand on that area of discomfort and visualize how your exhalation
and hand placement are releasing the
physical tension in that part of your body. Okay. Here you are combining visualization
with an affirmation. You can also visualize
a bright light coming into your body
with every inhale. The light goes right
into the part that is under tension and
accumulates there. You can hold that light
for a few seconds. Then you can exhale and visualize
all that light carrying the tension away from your body and dissolving
into the universe. You are working to visualize
whatever feels good to you. Now, I will allow a
little bit of time for you to break down
your affirmations. Remember, write down some of the things that you
would like to change. Some of the challenges
you are facing, some of the self talk that
you are noticing on yourself. And then try to create some
positive affirmations. If positive affirmations
feel like too much to you and they don't
feel true to you right now, create a neutral affirmation. It doesn't have to be anything
that you don't believe in. Remember, you have to read them, you have to believe in them, and you have to say
them with intention, with love, because you are going to change
your life with them. So I'm going to play some music, and I'm going to
let you some time and space for you
to create them. When you are ready,
feel free to come back. If you need more time,
feel free to pause and keep working on
your affirmations and come back whenever
you are ready. Today, we have done a lot of self love and intention work. I am so proud of you
for your willingness to explore these exercises with
curiosity and an open mind. Remember that you don't
have to do them all. You just need to experience them and to be aware
of your options. Your body and mind will guide you through
whatever you need to do. Thank you so much for
finishing this lesson. I honor you for your commitment and for your willingness
to do this difficult work. I am looking so forward to being with you in the
next session where you will learn how to do another two powerful self love exercises, mirror work and
hugging yourself. I can't wait to
share them with you. You are going to
love them. I know. Until then, I wish you have a
beautiful race of your day. I will see you tomorrow, Alias.
6. Tools to Help You with Self-Love: Welcome back to day five of
the ten day self care course. Yesterday, we did two exercises to help you with
intention and self love, with a visualization
exercise and affirmations. Today, we are going to do two exercises to help
you with self love. We're going to do mirror
work and hugging yourself. Mirror work is a very
powerful exercise to help you learn and increase
how to love yourself. For this exercise,
you're going to need a mirror so that you can
see yourself reflected. If you don't have one handy, you can also use
a selfie camera. When you stand in
front of a mirror, the mirror reflects back to you the feelings you
have about yourself. You become aware very quickly of the thoughts
you need to change, the negative self talk, the self criticism, and any other beliefs you
may have about yourself. As you learn mirror work, you will notice the words you say and the things
you do to yourself. You will learn what feels
good and when you will learn how to love yourself and connect with yourself
on a deeper level. For some, it may be
difficult to sit in front of a mirror and face ourselves
for more than a few seconds. It's normal, and it's
a part of this work. Being open to accepting and embracing whatever
comes up for us while looking at ourselves in
the mirror can be very helpful to learn how to practice
self care and self love. The more you do it, the less
self critical you become. Very soon, you will see a dear friend instead of
an enemy in that mirror. Mirror work can be combined
with affirmations. The most powerful
affirmations are those you say out loud when you are
in front of your mirror. You can also just have
a chat with yourself. Celebrate the small
and big wins, be grateful for what you
have and acknowledge any negative self talk
or challenges that you may observe and tell
yourself that it's okay. We will figure it out. We will find a way
to change this. If it's here, it's because I need to learn
something from it. Let's explore why
this is coming up and then release it with
love and compassion. Let's say thank you for
serving me for protecting me. I no longer need you in my life. You can now go and be free. You can also use visualization
when it feels good, especially when releasing
tension and doing light work. Light work is
visualizing light moving in and out of your
body while breathing. Notice that all the simple
practices we are doing are connected and you can
mix them up as you feel. I invite you to create
your own recipe, your own practice that includes whatever you
need to heal yourself. Now that you are aware
of all these practices, listen to your body and
follow your intuition. Many times, you will go to places and do things that
you did and plan for, and they will feel amazing. Trust yourself and listen to
your body and to your mind. They are your best guides. Doing mirror work is one of the most loving gifts
you can give yourself. It takes only a second
to say, Hi, love, or looking good today, or isn't this fun? It's so important to change our negative self talk for little positive messages
throughout the day. The more you use mirrors
for complementing yourself, approving of yourself, and supporting yourself
during difficult times, the deeper and more enjoyable, your relationship with
yourself will become. Let's do a simple practice now. Please stand in front of the
mirror and look at yourself. Simply stare at yourself. Hold eye contact. Look at your hair,
forehead ears, nose, eyes. Mouth, cheeks, yes, in, breath in and out. Watch how your face
changes. Smile. Open your mouth.
Close your mouth. Show your teeth.
Make a funny face. Make a silly face. Make a sad face. How do you feel? Just notice
what's coming up for you. Feel free to have pen and
paper handy and write down any insights that
may come up for you. Things you may want to work
on any negative self talk, you may notice any criticism, tension, any joy and happiness. Everything is welcome here. Now, I want you to
talk to yourself. I want you to look at
yourself in the mirror, I want you to say, hi, Emilia. How are you today? I
like the way you look. I am happy to see you. Tell yourself
something you like, Emilio, I like your hair. Emilio, I like your willingness to look at yourself
in this mirror. Emilio, I like the
way you smile. Just say whatever comes to mind. Say whatever you
see in that mirror. You can also think about
things that you are grateful for and tell yourself. Emilio. I am grateful
for being healthy. Emilio. I am grateful for taking time to to practice self care. I am grateful to be able
to be lead in this course. I am grateful for the
air I'm breathing. Emilio. I am grateful
for being alive. Yes, allow some time and
tell yourself things. Just keep telling yourself
whatever comes to mind. And notice how you feel. Notice what you feel.
What's coming up for you? Now, think of
challenges you may be facing and tell yourself,
everything is okay. Emilio. It's okay
that you feel sad and frustrated when your daughter va rejects you and
pushes you away. It's normal to feel that way and you have to learn how to
cope with these feelings. You are learning and you are
becoming better every day. She loves you, and
this is temporary. You will find a way to
remain calm and patient. And you deserve to take a break and time off
when you need it. This is just one example of a challenge that I'm currently facing. Take your time. Think about a challenge that
you are facing right now. Think about something
that happened recently that you would like to work through and
talk to yourself. Tell yourself, it's
going to be okay. Just reflect about how you felt what you would
like to change, how you would like
to feel and you can make an affirmation that will
help you become more calm. More motivated to
change, less stressed. Take as much time as you
need to do this exercise. Feel free to pause this
anytime you need it. Anytime you have more
things to tell yourself, pause and come back
whenever you are ready. While doing this
mirror work exercise. This is also a great time
to look at your list of things that you brought
down and work through them. You can read one by one, all those things out loud. While you are looking
at yourself in the mirror and you can talk to yourself
about those things. You can talk to
yourself about how you felt what you would like to change different approaches
that you can take next time, the same situation repeats. Yes, let it flow. Sometimes you may not
be able to even say the things that you
want, and that's okay. Just stay there. Keep looking into the mirror. Just notice how you feel. Let your feelings
flow through you. Don't block them. Don't
be afraid of them. Everything is welcome here. They are here for a reason. Cry if you have to
scream if you have to. Hug a pillow, if you have to punch the pillow
if you have to. Allow yourself to do
whatever you feel, you have to do. This
is all about you. Please don't involve
other people. Don't scream at others
and don't pan others. We are doing self work. We are only working with
the things that we have full control over ourselves
and our emotions. Keep looking at the mirror, and when you feel
complete, you can stop. When you don't feel comfortable
doing this mirror work, I will encourage you to
push yourself a little bit. At least stand in
front of the mirror, even for a few seconds. I promise you that over time, you will increase the time and you will increase
your tolerance. You will start feeling more comfortable and
you may even feel encouraged to talk to yourself and to do the full practice. There is no right or
wrong way of doing this. We all have different paces. We all have different needs. So it's normal if you
feel uncomfortable. You may feel awkward, unsettled, embarrassed or emotional. You might be even
notice patents of self loathing and
self criticism arise. But don't be afraid. Don't
believe what you hear. You are shining the
light on your old habits and limiting beliefs that
no longer serve you. They are still there,
but now you are ready to change and you are
ready to let them go. You are ready to look at them with compassion, accept them, understand them, embrace them, and let them go with
love gratefulness. In some form, they did
serve you in the past. This mirror work allows you
to access the inner layers of your being and remove
the blocks that are preventing you from
growing and evolving. The more emotions
you experience, the more a sacred kind of purging and transformation
is happening. At any point in this practice, I invite you to give yourself a if that feels good to you. Giving yourself a ha can help
you feel safe and secure. You can also place your
hand on your heart or any other body part that feels right to
you in the moment. Your own touch can help
promote relaxation and can help relieve some of
your tension and stress. You can also hug
a pillow if that feels better to you
and don't forget to talk to yourself while
you hug yourself or while you are
touching any part of your body or hug in the pillow. Some ideas of things that
you can tell yourself are. You will make it through this. This won't last forever.
You've got this. I am so proud of you.
You are so strong. You are doing the best you can. I love you the way you are. Today, we have done a
lot of self love work. I am so proud of you for pushing your limits and being willing to shine the light
inside of yourself. Becoming aware of your
own negative self talk, criticism, and limiting beliefs is not easy or comfortable. For that, I honor you and I celebrate your
commitment to accepting, allowing yourself more
and more every day. Thank you so much for
finishing this lesson. I am looking forward to being with you in
the next session where you will
learn how to create your own self care list. Yes. We are going to take
everything that we have learned and create your own recipe in an
actionable and simple list. I can't wait to
see you tomorrow, enjoy the rest of your day. As.
7. Creating Your Selfcare List: Welcome back to day six of
this ten day self care course. Yesterday, we did two
practical exercises to help you with self love. Today we are taking everything
that we have learned the past lessons and create our first self care
list. Are you ready? A self care list is an
intentional self care plan that is specific simple,
and actionable. It's a list that
will remind you of the things you want to do in your regular
self care practice. Let's get started with a
short granting exercise. I want you to get in a
comfortable position. Feel free to close your eyes. Start breathing deeply
into your belly, inhale through your nose, and exhale through your mouth. Feel free to make noises. Relax. Do a quick party scan. Notice any tensions,
any feelings, any discomfort you
may be feeling. Allow space for
anything that comes up. Observe it, and let it be. Don't judge. Don't block. Don't do anything.
Observe and be present. This is your time to relax and get ready
for today's session. Breathe in I sale. Let yourself relax and
more with its breath. Take your time to do
what your body needs. Maybe you want to do the four
by four breathing exercise. Maybe you want to do
a short meditation. Maybe you will enjoy
a visualization. Or maybe you may do some
affirmations or yourself. Whatever feels good to you, allow yourself the
time and space to just do it right now and enjoy it. When you are ready, feel free to come back to
the present moment. If you need more time,
please feel free to post the audio and come
back when you are ready. In the past days, we
learn about self care. The signs at self
care may be needed and feelings that may arise
when practicing self care. I share with you the
dimensions of self care, also called the dimensions
of awareness and how self care can apply to
every area of your life. With the practical exercises
to help you connect with your body and your
mind, W did breathwork, a body scan, a meditation, and with it practical
exercises to help you with intention
and self love. Visualization, affirmation, mirror work, and
hugging yourself. You started your ongoing lease where you track all the
things that came up for you. Things you would
like to work on, understand, embrace,
release, Celebrate. Now, it's the time to reflect about what felt good to you and what self care activities you would like to incorporate
in your self care practice. I invite you to take pen and paper and write down the
things that come to mind. It's very important
to start with very simple doable activities and routines and
expand from here. It's better to write a few
things and actually do them rather than writing a lot and feel overwhelmed
and paralyzed by your list. Whatever you write,
make sure that you make the task convenient. For example, if you choose
to run in two times a week, then get everything ready
by the door so that you minimize the resistance
of not doing it. Some examples of self
care activities could be. Go for a work in nature
or around the block, de breathing three times, doing mirror work
for 30 seconds, reading your affirmations, Just closing your eyes and meditating for like
five or 10 minutes, taking a relaxing bath, petting your dog or cat, enjoying a coffee or tea. Calling your friend and
catching up, making a cake, playing your musical instrument,
juggling your balls, go for a run, what's
your favorite show, learn to do pottery. Take a drawing lesson, read a good book.
These are examples. You can take the ones that
you like if you want to, but it's important
that you create your own self care list with the things that
make you feel well. Be aware of your
calendar and tasks. Find the best time to schedule your self care activities
and make it a priority. You need to include your self care practices in your calendar. You need to create the time
and you have to protect it. You can practice self
care while doing chores. For example, I like listening or watching content while
I'm doing my dishes, while I'm doing laundry, while I'm cooking,
while I'm walking. You could do breathing
work while driving. You could do mirror work while brushing your teeth
or combing your hair, or while you are stuck at traffic or waiting
in a red light. You could do affirmations
while waiting online while laying in bed
while walking your dog. You can listen to
your affirmations while running and exercising. Your self care
list will help you remember what you decide,
decided to change, make it a priority,
creating consistency, and with time, creating the new habits that you want
to create in your life. Repetition is the secret
for success here. Make sure that you set reminders
like visual reminders, posits on your freeze
calendar reminders, alerts on your phone, or you can even use an app if you want. You can also create
a habit tracker on your journal or use an app
to track your progress. Whatever you need to do
to motivate yourself. Share with your loved ones your self care list and
invite them to do it too, then you can keep each
other accountable, and you can also become
aware of each other's needs. Reflect with yourself after
a few days, a few weeks, or a few months and
keep a journal with emotions and other helpful
information to remember. Keep adding things to
your list of things to work on so that
you don't forget. Change or tweak your self care
list as often as you need. Sometimes your self care
list will be good for months and other times you may need to change it every few weeks. Trust your intuition here. Anytime you are
not feeling well, anytime you are frustrated, that may be a good
sign that maybe you have to revisit your
self care list. Be curious and flexible. If something doesn't feel
good, then do something else. Allow yourself at testing or exploring period of time
with no expectations. Try something new
and see how you feel for the sake of trying. Don't forget to be grateful for everything that
you already have. By focusing on gratefulness, you will steer your mind away
from negative self talk. You cannot be grateful and be
negative at the same time. Congratulations, you now have your first basic self care list. It doesn't matter if you have
three things or 30 things. What matters here is that you take action and
stay consistent. You can build up from here and tweak your list as
many times as you need. When you are ready to take your self care list
to the next level, you can create self
care activities by location by activity
type by person, and by any other category
that makes sense to you. For example, my self care list, I create a self care
list by location. I have self care activities
that I can do at home. I have self care activities
that I can do at work. I have self care activities that I can do while traveling. Just think about your
specific situation. If you are spending a
lot of time somewhere, don't try to create a self care list only
for when you are home. Because if you are
spending maybe 8 hours a day working
at the office, you can be creative
and think about self care things that you can do while being at the office. You get the idea. I also create my self care
list by activity type. Why by activity type. Because sometimes I require
different energies. Sometimes I feel creative. Sometimes I need movement. Sometimes I need relaxing time. Depending on my mood, I create different
activity types. For example, I have
going for a run, going for a bicycle ride, going for a
rollerblading adventure. All these things are active. They are exercise wise. I have another list for
relaxing things to do. That's like watching
a show laying in bed, having a relaxing bath, and doing a cup of coffee
sitting at the patio. These are activities
that are relaxing to me. Then I also have
activities by person. I have activities that I can
do with my wife, Samantha. I have activities that I
can do with my daughter, va, and I have activities that
we can do all as a family. You can make your list
as advanced as you want. Just play with it until you create a list that
makes sense to you. In my self care list, I also have little drawings. I have a little guitar. For when I play my guitar. I just have a guitar,
I have a little piano, for when I play my piano. I have a bicycle
when I go cycling, and I use different colors. I have a yellow for
relaxing activities, green, for exercise activities. I have a purple for
activities with my daughter, va. You can have fun
creating your list, you can include drawings. You can include color. You can use different markers. You can make your list
as fun as you want, or you can make it as
simple as you want. This is your creation. This is your self care list. If you are a creative person, just allow your
creativity to flow through and create a piece
of art for yourself. I personally have
my self care list in a piece of paper
inside my journal, and I carry my journal
normally with me. Pretty much everywhere. But you can have your self car list, you can snap a photo of it and you can put it in your
calendar with reminders. You can have it
on your computer, you can print it and
put it on the fridge. You can just put it whatever you are going to see it every day. In my case, I open
my journal pretty much every day and I
always look at it. If I would use my
journal every morning, I would probably have
it somewhere else where I can see it maybe
on top of my desk, or maybe I will set reminders on my calendar so that I
can see it more often. So as you see, there are
different techniques to help you remind yourself of
what you want to do. Now I'm going to allow
you a little bit of time for you to create
your self care list. You can be as
creative as you want. I'm going to play
some music and give you some space enjoy. What Thank you so much for finishing this lesson. I am so grateful to see you creating your
self care practice. I want to take the
time to celebrate you and honor your
commitment to yourself. Your life is about to change for the better. You will see. I am looking forward
to being with you in the next
session where you will learn how to create
an inviting space to practice self care. It's going to be
good. Until then, don't stop practicing
what you have learned. I will see you tomorrow as Tata. That means see you soon. A
8. Creating An Inspiring Space For Selfcare: Welcome back to day seven of the ten day self care course. Yesterday, we created
our first self care list and learn ways of integrating self care
in our daily lives. And today, we are going to
work on our physical space, your home, your
office, your bedroom, your cozy corner, if you
have one, and if you don't, maybe you create one or any other space where you would like to practice your
self care activities. A cozy corner, if
you are curious, is something that we guess
created for our daughter, va. It was a recommendation from
the daycare where she goes, and it's basically a corner where she can go when
she's feeling emotional, when she needs a time off, and she has a cozy blanket, she has some teddies, she has a few stories. And basically, she
knows that she can go there to relax and
to be by herself. So maybe we should all have one. One of the secrets to creating a successful self
care practice for yourself is by making it
inviting inconvenient. If you brought on your
self care list to read three times a
week for 30 minutes, for example, but you don't have a comfortable and
inviting space to read. You have piles everywhere, and when you sit
down in your chair, you can only think of all the things you still need to do. Can you relate. Most likely, you won't take the time to read. If you on the other hand, take a bit of time once
to declare your space, you put your chair
by the window where it gets great writing
reading light. You place a beautiful
plan beside the chair, and you display things
that you love looking at. The experience of sitting down to read your
work is going to be enjoyable and you will be
looking forward to doing it. If you are planning
on doing some yoga or some stretches or just a quick
exercise routine at home, but you don't have a designated and convenient place to do it every time you
want to exercise, you have to move things around, look for your yoga mat,
look for your shoes. Most likely, this experience
is going to be frustrating. And you may choose not to do it. If you take the time to create a nice space that is
clear and inviting to you and you designate a place where all your
exercise equipment lives, your shoes, your
yogt, your weight. You are more likely to
do it and to enjoy it. Since 2012, I have helped individuals and families declare their homes and their lives. After doing this
process hundreds of times with different people, I have developed a
very effective method that will help you declare
and organize your home. When you repeat something
over and over and over, let me tell you that you learn quickly what works
and what doesn't. That's why this method came from experience of doing
over 300 sessions in my client's homes. The three steps for success are awareness action
and maintenance. Let's get started by doing an awareness clutter meditation. Meditation has long been a tool for building
strength and clarity. Here, we explore the idea
that you can use this tool for breaking through
difficulties with clutter and letting go. This meditation
is designed to be a relaxing and motivating way to take control of your quest for living with what's
important to you. Cutter visualization
meditation is all about exploing your home and
visualizing your ideal space. Are you ready? Let's do
it. Close your eyes. Just sit comfortably or
lay down if you want to think about the
space where you live. You might want to think
about a particular room, a room that causes
you a lot of stress, or a room that you spend
most of your time in. This might be your
bedroom or living room, or it could even
be a storage area. Imagine standing in the
middle of the room, slowly turning around to
see everything in it. Take your time as you
look around the space. Think about how much discomfort you feel while
visualizing this room. On a scale of zero, no discomfort, and 100,
the most discomfort. Think about how you are feeling as you stand in your room. Feelings might be negative. You could be feeling anxious, fearful, embarrassed,
ashamed, guilty, disgusted, confused,
overwhelmed, pressured, disoriented, hopeless, depressed, frustrated,
discouraged. Feelings may be positive. You could be feeling
happy, pleased, relieved, comforted,
hopeful, or proud. Take time to explore
how you feel. Just let it flow through you. Don't block them.
Don't judge them. Be kind to yourself. Observe. Next, think about what thoughts might be going
through your mind. It could be thoughts
like, This is ugly. I will never find
anything in this mess. There must be buried
treasures in here. It will only take me a little
while to clean this up. This is really a
very pleasant room. It's not so bad. Think about this link between your
feelings and your thoughts. Now, I want you to think
about that same space, but visualize that the
clutter is not gone, but that everything is
organized and put in its place. There is no clutter.
Everything that you want to keep is still there, but organized and
put in its place. What does this room look like? Are there clattered
furniture tops? Is the floor free from clutter with only
racks and furniture? As you visualize this
cluttered space, consider what you can
do with this room. What kinds of activities
could you engage in? What does your
furniture look like? How would you
decorate this room? Yes, allow yourself a little bit of time to think
about these things. Keep in mind your
self care practice. Keep in mind the activities
that you wanted to do. Are you able to do
them in the room now? Are you feeling more
inspired and motivated to actually do dose self
care activities? How uncomfortable did you feel while imagining
the room this way. Zero, no discomfort, and 100, the most discomfort
you have ever felt. Just think about the difference between how you felt at the
beginning and the number that you chose and how you feel now and the
number that you chose? Is it different? Is it the same? Now I want you to prepare
to open your eyes. You have completed the car
visualization meditation. How do you feel now. Feel free to write
down any feelings, any insights, any
realizations that you had, things you want to change. Just write all these things down in paper so that
you don't forget. Remember that this is
a great practice to become aware of feelings, to become aware of things that
you want to work through. I invite you to listen to this meditation as many
times as you need. It's here for you. Now, with the awareness
from this meditation, I want you to now
think about the action required from you to
create your ideal space. In order to help you with this, I am going to guide you through an exercise called
describing your ideal space. This is the exercise that I
do with all of my clients. This is the exercise
that helps me understand what they
need, what they want, why they want it, this
exercise will help me and you find the motivation and find the excitement that you need to push through
the process. Please take pen and
paper and follow along. The first thing that
I want you to write down is a name for your project. You can find a name that
is inspiring to you. Maybe the name can be if you
are trying to declare it and organize your living room so that you can do
yoga in the mornings. Maybe you can just
write down living room, or maybe you can write down. Creating my yoga sanctuary
or listen to your body, listen to your mind
and come up with an inspiring name that
really makes you smile. I think this is
important and think about the outcome that
you want from this space. Think about how you are going to feel once this space
is finished and try to name it something that's exciting and
motivated to you. Feel free to pause if you need a bit more time to
think about the name. If nothing comes up easily, just write down the
name of the room. Now I want you to think about what do you love
about this space now? What's working right now? Many times, there are something
that is already working, something that you may love, and we want to make sure
that we don't change that. Write down anything
that comes to mind. The next question is, what do you hate
from this space? What is not working? What are your frustrations
when you are using this space? Think about them and name
them, write them down. Because we are going to
try and change them. Okay. Once you have
them all briten down, I want you to think about
what activities you would like to do in that space that you cannot do right now. For example, if you
want to do yoga in the living room
and right now you cannot do it, you
can write down. I will be able to practice yoga. I will be able to have a dedicated space
to store my yoga, my weights, my shoes,
whatever you need. If you could snab your fingers and visualize the
space finished, how does it look like to you? How do you feel in that space? What activities are you able to do that you cannot do now? Here, I'm inviting you
to visualize that space. You already know how to do that because we need
that in a past lesson. I want you to close
your eyes and really visualize
the finished space. Because if you can
see it in your mind, you are more likely to
create it in the reality. Take as much time as you need. Once you have that down, the next thing I want
you to brite down is, what are the challenges
that you are facing now. What's standing on your
way from you to be able to finish and
create the space that you need for your
self care practice. Just name the challenges
because when you can name them, you can bring storm
to solve them, to find a way to
work through them. Bright down any challenges
that may come to mind. Who else uses space. If if it's a shared space, you have to make sure
that you involve others, your family members, your flatmate, your spouse, whoever lives with you
and uses the space, they have the right to name
their ones and their needs. Communication is essential here. You have to make sure that
you give them space to communicate to understand
what you need, you have to understand
what they need. Hopefully, together,
you can create something that work for you all. To write it down, who
else uses the space. Now, what are the
required tasks that you need to do to make the
new space a reality? Just think about the steps
that you need to take. Maybe you have to
clean the space, maybe you have to
declare the space. Maybe you have to sell stuff
that you no longer need. Maybe you're storing
stuff from someone else. You have to contact them
and give them a deadline? Maybe you just have to
put things in storage. What tasks do you need to do
to make the space a reality? Okay. And what is the timeline? When would you like to
have this space finished? It is very important
that you set a deadline. Because if you don't,
majority of the times, you just may procrastinate. Think about how much time you estimate and how many sessions
you think you may require. Last one is can you get help and accountability
from other people? Because if that's a yes, I will take advantage of that. Now you have a specific
plan of attack. With your call in mind, now
it's time to go through your belongings and declare anything that no
longer serves you. You can sell, donate, give away any unwanted items. Once you are led with all the things that you need and love, it's time to organize them. Assign a specific home
for each item so that you can always return the item back to
its permanent home. Once everything has a home, it's time to beautify
your space by displaying things that
you love by adding color, by adding plants or any
other object that you may need for self care practice or that you may love looking at. The last step is maintenance. Once you have made the
changes in your space, you have to make sure
that you maintain the new space so that
clad doesn't come back. The way of doing this is by
creating the habit of putting things back after using them by tweaking the
space when required, and by making sure that
everybody else that uses the space understands how to use it and how to tie the things up. You are able to make
a huge investment in yourself and in
your mental health. Remember that shelter, your
home is a basic human need. The way you feel
at home can have a huge impact in every
area of your life. Having an inviting and
comfortable home where you feel well is a huge step to create and maintain your
self care practice. Thank you so much for
finishing this lesson. I am so excited to see what space you create for
your self care practice. Remember to make it yours by displaying things
you enjoy looking at. I am so happy that you are
taking all these steps to make your self care
practice fun and convenient. I am looking forward
to being with you in the next session
where we will dive deeper into how to create
the time for self care. We are going to create
together our ideal week, a week that includes
everything that you have to do plus things that
you enjoy and love. Yes, we are going
to find the time. You are going to
create a week that you are excited about and that
you are looking forward to. This exercise changed my life and my family's life forever. I can't wait to share it with you and to help you do the same. Los Vamos Mayana that means
see you tomorrow, Avio
9. Creating Time for Selfcare: Welcome back to the eight of this ten day self care course. Yesterday, we learn
how to create an inviting and functional space for your self care practice. Today, we are diving deeper
into how to create time for self care by doing a fun exercise called
creating your ideal week. This exercise has changed my life and the life
of my family forever. This exercise has helped me
create a life that I love. Create a family schedule
where everybody feels happy about and make sure that I don't neglect anything
that is important to me. The exercise is going to
be done either by pen and paper or you can also use
your online calendar. I would recommend
that you can see a whole week at a grants. I personally use Google
calendar and I set the settings to see seven
days Monday till Sunday. We choose a week because a week allows you to have
everything that you want. If you only were to do
one day, most likely, you wouldn't be able to
do all the activities that you want to do for self care because
some activities are not going to be daily. If you choose a month, it's going to be very overwhelming. A week I find is
the happy balance. A week has five days where
normally you may work. It has the weekend. It has
nights, it has mornings. If you are self employed, your days may look to be
different from Monday to Friday. A week really really reflects
the reality of your life. If you are doing self care, you should be able to fit
the self care practices daily every couple of days or at least once
or twice a week. This exercise is going to
help you be intentional. It's going to help
you be realistic because we are very optimistic when it comes to
time management. A majority of the times, we are saying yes to everything, but we may not have
enough time to do everything and we may end up feeling drained because we have to do way more
than what we can. By doing this exercise, you are going to recognize
where your time is going, you are going to have the
real limitation of having 24 hours a day seven
days a week and you are going to
be forced to find a nice work force
or encourage to fit everything that
you want to do in that week and
everything has to fit. This is the beauty
of this exercise. That if you get
started and you find that you have way more
things that you want to do, and you don't have enough time, that's when the
intention is going to start appearing because
you have to prioritize. You have to start saying no to something and
yes to something, and this is going to
be very powerful. I invite you to
grab pen and paper, or I invite you to open your laptop or your phone
and open a whole week. The first thing that
I want you to do is to include in the week the
things that you have to do. For example, in my ideal week, I have I sleep. I normally go to bed
at around 11 and I normally get up
at around 7730. That's my average time. I will color those times for sleeping. In my ideal week, I have seven columns. Monday, Tuesday
Wednesday, Thursday, Friday, Saturday and Sunday, and then my day starts at six and my day ends at midnight. Because I am not a night owl. I don't do anything
past midnight. I'm normally sleeping. That time makes sense to me. You can have the 24
hours if you want or you can if you have a
different sleeping pattern, adjust the times to
suit your needs. Once you have Monday, Tuesday, Wednesday, Thursday, Friday,
Saturday and Sunday, the columns, and then you
have on the left hand side, you have all the
times, you can do it by half an hour or
by hour increments. It depends on the activities that you are planning
on on putting in there. Mine is a half an
hour increments. Okay. Now I want you to write
down, when do you sleep. And then on average,
just write down. I sleep from ten, 11, 12, whatever until what time?
And then color that. You can either just
create a column, you can use colors on
your computer, you can. If you are doing pen to paper, you can post this and then
you can go and grab colors. You can grab color
pencils or markers, y. Once you have the sleeping, then go to the next thing. If you work and you have to work a specific time every day, just color it in,
put it in your week. Maybe you are working 9-5, Monday to Friday, maybe
you work mornings, maybe you work part time, whatever your work schedule is, if you work, you will
put it in there. If you are studying
and you have to go to university or to
class, the same thing. Write down the things
that you have to do, you have to attend
a specific time. Now you have those
things in there. Keep thinking about the
tasks that you have to do. For example, in my case, I have to take care
of my daughter Iva. My wife and I will
split our time 50%. She goes to daycare
four times a week. On Thursday, I have
VA all morning from 8738 that she normally gets up all the way
until 2:00 P.M. The morning I have color it for VA and it's pink or purple. And then I have to do
laundry once a week, and then I have to play tennis with my
friend once a week. I want to exercise
once or twice a week. I would like to go and have lunch with a friend
at least once a week. I'm putting all those
things in there. If I want to do a little
meditation every morning, I will have it on
my calendar too. So think about the
activities that you are currently doing
that you have to do. If you think of the
activities that you want to start including, you can also start
including the in there. Okay. So you are including all the activities
that you have to do. And then with all the blank
spaces that you may have. Those are the spaces where you
are going to try to think, what do I want to do here. And if you find yourself that your week is completely packed, that you are overwhelmed, that you have no idea
where your time is going, and this exercise seems
overwhelming to you. That was my case, to be honest. When we were doing
this exercise, I had a really hard
time doing it. I could not create my idea week from scratch because
I am self employed. I don't have a lot of
consistency every week. And I had a really, really hard time
doing this exercise. What I did instead, and this is something
that you can do, you can do an inventory
of your time. What I did in my journal, I created those columns
Monday to Sunday with the time frame that
I told you I mind start 6:00 A.M. Until 11:00 P.M. And then every day, I will
put inside what I was doing. So for one or two weeks, I monitor where my
time was going. I monitor the tasks
that I was doing. After those two weeks happened, I was able to reflect. I was able to look at the
week and see, on Monday, I did this on Tuesday, I did this on
Wednesday, I did this. And from that, I was
then able to create a week that took into account the things
that I was doing. Plus I was becoming
more intentional, deciding how I was
optimizing my time, deciding maybe some
of those tasks, I didn't want to
do them anymore, or maybe I wanted to include my new self care
practices in there. And this is not something that is going to be
perfect from day one. Don't be a perfectionist. Yes. Create something
that feels good to you right now and just test it. What I like doing, if you're using your computer, you can create those events in the computer and then you can set them to repeat every day. For example, if you
know that you do laundry on Wed Wednesday, 7:00 P.M. To 8:00
P.M. For example, you can create that event on your Wednesday and then you can set it that it repeats weekly. You can do the same
thing if you want to meditate every morning
for 5 minutes. You can set that reminder
in your calendar, and you can set it
to repeat daily. If you want to go for
a round twice a week, every Tuesday and Thursday, for example, at lunchtime, 12 to 12 30, you can set those tasks and set them to repeat on Tuesdays and
Thursdays, every week. What happens with this format is that you are creating
your week now, but that week is
repeating in the future. If next week, you
want to tweak it, you just have to
go to the specific event that you need to tweak, delete or add, and then
you just modify that. When you do that,
you can reflect on the reality of the week too, because if you are
on the current week and maybe you have in there going for a run at
nstime but you don't go, you can delete that
specific event only from that day so that when you go back to reflect
about that week, you can see if you
went running or not. This is a beautiful tool
to help you become aware of your habit to help you
become aware of the reality. Okay. Take the time
to create your week. Take the time to do an
inventory of your time if creating your week from
scratch seems overwhelming. Once you have all the things that you have to do in there, that's when the fun starts. What are you going to do
with your extra time? How are you going to fit in the self care activities
that you have on your list? Guys, this exercise
is so powerful. My wife and I when we
had our daughter, Eva, we were frustrated because
we used to have our lives. We didn't have to really like asked too much about each other. But then all of a sudden, we had this little human
that relies on us. And when we didn't
have the clarity about how our week looked like and
who was in charge of what, she was frustrated
and I was frustrated. Why? Because we didn't know when we were
allowed to do things. We didn't know when we
had met self care time. So my friends were calling me, can you please
squash and I opened my calendar. I had no idea. I couldn't tell them anything. So I would go home and
then I would ask my wife, Hey, Amy, do you mind if I
go play in squas tomorrow? So she didn't know either, and she was tired and
she was frustrated. And then she just say, I have no idea milia. I don't know. So what was happening is that I didn't know and
I wasn't doing it. In Samantha's case, it
was the same thing. She was used to doing
yoga every week and she was neglecting that because she didn't know when she could go. So we sat together, and then we created our
ideal week as a family. And then we decided, Okay, what are the things that you
have in your self care list? And then she said, I have yoga, I have going to the gym. I have seen my friend Laura. I have I want to
do the gardening. So she had specific things
that she needed to do. And then in my case,
I had my own things. So we share them,
and then we say, how can we make this happen. And then we together design a week that makes sense for us. We put it on our Google calendar that we share it
with each other. And while magic happened. All of the sudden, I was
able to do my plans. I was able to schedule things just for myself without
having to ask her. She will not be upset with
me because I wasn't home. I would not be upset
with her because I understood what she
was doing and why, and we together created something that works
really, really well. Every time we are frustrated, every time the
situation changes, a new task arises, we just have a quick
meeting together and say, how can we change our week to reflect the changes
that we require? We get on the same page, we change the calendar
and beauty happens. Life becomes way easier. I invite you to do
this for yourself. If you are single, if
you don't have family, it's going to be easier to
just think about yourself. If you have family,
maybe involve your family members and create
this exercise together. This is such a powerful
way of communicating, communicating each
other's needs, communicating each
other's expectations, and supporting each other. Because when you know what
the other person needs and on, you can do it. You can help them,
you can support them. You can keep them
accountable and vice versa. Our case is funny because so many times, if I am frustrated, if I am short fuse, I'm not being very patient. My wife, what do you
think she tells me? She comes and says, Emilia, have you done any
self care today, and then she will
bring my list and say, have you done any
meditation today? Have you come for a run? Have you juggled your pulse? Then I have to do something
because she's true, I have been neglecting
my self care. And when I do any of
those activities, let me tell you that I
just feel way better. I am inviting you
to be intentional, create your ideal week. If it is overwhelming, Remember that you
can get started by inventory making an
inventory of your time? What is your time
going right now? What are you doing?
Some people tell me, Emilia, that's a lot of work. My answer is, it is a
one time investment. Yes, it requires you to
maybe track things down. But by you doing that, you can then optimize. You can become
aware, you can say no to the things that
you don't want to do. You can include more of
the things that you love. I just one or two weeks, you make a lifestyle
transformation. Is that worth it to you? It's a totally worthy for me? Would you just keep
struggling every week, feeling unfulfilled, not
doing your self care, not having clarity
on when you are allowed to do things
and just letting other people other priorities like schedule your
calendar and dictate your life or would you rather be the creator
of your own life? Would you rather make
your own decisions? Would you rather create a thing, create a week that you love? Create a week that you know
it is going to serve you? If you are unsure on how
that weeks look like, get started doing something, put something in
there and test it. If you don't want
to do it that way, do it the opposite way, flow through a week and
track what you are doing. Track how you are feeling, track what you feel like
doing in the mornings, what you feel like
doing in the evenings, what you feel like
doing at lunchtime. Let your body tell you. This is also something,
very important. You have to be aware
of your energy rhythm of your body rhythm. Because we are all so different. So many people are
morning people. They are very aware
in the morning, they're very able
to concentrate. Some other people
are the opposite. They are really
aware and willing to concentrate at nighttime, but they cannot do
it in the morning. Listen to your body and create something around
your energy levels, around your creativity
and motivation, and how you feel
what's your mood. Then what's how you feel after
doing specific activities. Keep a journal, keep
a habit tracker and color down when you do the activity and just
reflect about it. Well, when I went running, it was a struggle to
get to actually do it. But after I felt so good. Try to make it more convenient. Try to invite someone, a friend to do it with you, try to play great music. Maybe you like listening to podcast and maybe the rule is, when I'm going to
listen to an episode, I have to go running
and I listen to the episode at the same time. You can just find different
ways of doing this, that is fun, that is convenient, and then you start
optimizing your time. By the end of this process, you are going to have
an amazing week. Thank you so much for
finishing this lesson. You can't imagine how happy I am knowing that you have
created your ideal week. Honestly, I am so proud
of you for doing this. You are bringing
intention and love into your life and everybody around you is going to
benefit from it, too. The ripple effect of these
changes are infinite. I honor you for being a part of this change because
when you change, you are allowing others to
see you and to follow you. Take as much time
as you need to do this exercise because
it's okay to take time. The first time I
did this exercise, it took me weeks
to actually do it. I face a lot of resistance. If you are there, don't
worry, it's okay. I planted a sit in your head. You know how to do it
and you can come back to this lesson anytime
you need to finish it, to tweak it, to modify it, to get a refresher because you are already
doing things perfectly. Things are perfectly imperfect. I am looking forward to being with you in the
next session where we will learn how to create healthy boundaries
and how to say no. Say no, it's not selfish and
it's necessary sometimes. You will discover why
tomorrow, Adios. M.
10. How to Say NO & Create Healthy Boundaries: Welcome back to the nine of these ten day self care course. Yesterday, we'll
learn how to create our ideal week and bring more
intention into our lives. Today, we are going
to start supporting our brand new ideal week by protecting our
intentional time. We are going to
learn how to create healthy boundaries and how
to say no with confidence. Say no is not selfish. Say no sometimes can mean
the difference between you taking care of yourself
and you draining yourself. When you are drained,
you don't have much to give to
yourself or to others. You become more irritable, less patient, more stressed, and less fun to be around. When you really think about it, I'm pretty sure that you and everybody around
you will choose to hang out with the fun and
relax you rather than being around the stressed
you. Don't you agree? Creating your ideal week
was a great start to create a more intentional and
joyful week for yourself. A week that supports you, a week that includes
the needed self care that will help you feel well. Now that you have clarity about
your own needs and wants, it's time to let the world know about your intentions
and priorities. The best way to do this is by communicating clearly
what you are doing and why by saying no to things that don't fit your desired
lifestyle and by creating and communicating
healthy boundaries that protect you and support the lifestyle that
you are creating. I am not encouraging you here to neglect your
responsibilities. There are certain things
that you have to do. Even if you don't
like doing them. You have to cook and eat, you have to work
and make a living, you have to wash your clothes, you have to do the dishes, you have to take care
of your children, of your pets, of
your elder ones. You know what I mean here. And you know what things are necessary and which
ones are not. While doing your
ideal week exercise, I am sure that you became
aware of the things that you could say no to because they
didn't feel good to you. They maybe are not a right fit for you and the
lifestyle right now. They may not be a priority, and they are not necessary. You have the choice
to say yes or no to a lot of
things that you do. For those things
that you have to do and cannot say no to, you have the opportunity
here to make them more fun, more interesting,
and more joyful. By combining them
with activities that you enjoy, listening
to something, watching something,
doing affirmations, while doing the chores, you can be as
creative as possible. For all the things
that you know are not necessary and you want
to start saying no to, you need to get
practicing saying no. Say no is like a muscle
that needs to be flexed for it to get
stronger and stronger. If you barely say no, you most likely are going to
have a hard time saying no, when someone asks you to do something that
you don't want to do. This is why I have a
nice exercise for you, where you are going
to get to use some of the practices that we have
learned in previous lessons. Yes, it's time to
start taking action. Before getting started,
I want you to get a mirror because
you are going to need it for part
of this exercise. I invite you to get
comfortable, close your eyes. Take a few deep breaths. Do a quick body scan and notice
any tension in your body. If you do notice tension, visualize light coming into
your body with every inhale, my a nice and
powerful blue light, inundating your body
with health and love. Direct that light
into your attention. Hold your breath while holding that blue light in
your attention. Then excel and visualize that blue light carrying your tension away
into the universe. Inhale and exhale as many
times as you need and keep visualizing that
blue light flowing in and out of your body, carrying out more
and more tension until you feel relaxed. From this place of
relaxation and awareness, I want you to think about a situation where you
wanted to say no, and you didn't or you couldn't. I want you to visualize
that experience. Go back to it. Notice how you
felt. Notice what you said. Why did you say that? Become
aware of your body language. An tensions that you may be
feeling, any discomfort. Maybe you didn't want
the other person to feel rejected by you. Maybe you didn't give yourself enough time to think about it. Maybe you are just a people please and can't
say no to anything. Just keep breathing in and out. Keep visualizing
that experience. Keep noticing what's going on. What were the consequences
of you saying yes? What would have happened
if you said no? What benefits would you receive? What challenges would you face? Now, I want you to
visualize yourself, going back to the
same experience. And instead of saying yes, I want you to repeat
with me every sentence I am about to say and
notice how you feel. To do this, I want you
to open your eyes. I want you to get the mirror
and look at yourself. We are going to do
some mirror work. To practice say no
in different ways. I want you to notice
what comes up for you. It's totally okay if
you feel discomfort, embarrassment, anxiety,
or any other feeling. You are going to a scary
place to be unknown. You don't know what's
going to happen and your brain is afraid and
trying to keep you safe. You are about to get out of your comfort zone of
your familiarity of your current habits and routines and stepping
into the wild territory. Please trust the process
and be open minded. We are just practicing here. Look at yourself in the
mirror and repeat with me. Right now it is not a good time. Can you please follow up
with me in a few days? Thank you for thinking of me. May I please have some
time to think about it? That's not ideal for me, but I know of someone
who would be great. I really appreciate your time, but this is not something
that interests me. Based on my previous experience, I know that this is not
for me, but thank you. That sounds lovely. But my
ideal week is already full. Have you created
your ideal week yet? Wow, I am impressed that you are still here looking
at the mirror. If you are not, that's okay. Keep practicing and you
will become better. Remember that saying no is like a muscle that
needs to be flexed. It's going to take a bit
of time and practice to be able to say it with
confidence and respect. Once you have the clarity of how you want your
week to look like, and the activities that
are important to you, class the strength
and confidence to say no to the things that don't
fit your desired lifestyle, you are starting to create
healthy boundaries. Yes, healthy boundaries are clear and actionable limitations that you are setting
for yourself and that you are clearly
communicating to others so that they
can understand your needs and
hopefully respect them. When getting started
with boundaries, be aware that you are going to encounter resistance
from yourself and resistance from others that may be affected
by those boundaries. For example, if you always say yes to your co
worker about doing tasks that are not yours and you are feeling stressed
and overwhelmed right now. When you start saying no, he or she may be
surprised, may be upset, may be confused because they will have the
expectation that you will do them because that's
what's happened in the past. It may take a little bit of
time and communication from your side to help this
person understand what's happening and
why you are changing. An example for this
specific situation could be you saying something
like Hi, Mary, Or Jon. In the past months, I
have been helping you do these tasks because I
really wanted to help you. They are not my responsibility, but I had some time before. Lately, I have been feeling
stressed and overwhelmed. My mental health is
really suffering now. I noticed that I was
neglecting myself, and that's why I am
trying to prioritize my self care so that
I can feel better. For this reason, I won't be able to keep doing these
tasks for you now. I hope that you can
support me with this. It is very important
to me. Thank you. This is just one example of how that new healthy boundary
can be communicated. Every person will have a
different way of communicating. I invite you to practice
this in front of the mirror and see what
feels true to you. You will find the right words and the right way of getting
your message across. Okay. While doing this exercise, write down anything
that comes up for you, any negative affirmations and negative self talk
that you may notice. Some examples could be. I am selfish when I
say no to people. People won't love me if I
don't do what they want. I will create
conflict if I say no. I may lose my friends
if I say no to them. Now, I am going to use positive affirmations to work on each of these examples
that I just shared. I am selfish when I
say no to people. You can create an
affirmation that says, say no to people will help me feel better and have
more to give them. People won't love me if I
don't do what they want. An affirmation could be. When I say no, and
I communicate why, people will understand
me and respect me. I am creating
conflict if I say no. An affirmation could be. If I don't say no, I will be in constant
conflict with myself. I may lose my friends
if I say no to them. An affirmation for this
one could be my friends will support me when they
understand why I said no. These are just some
examples for you to get the idea
of this exercise. Now, I want you to
take your list of everything that came up
for you in this exercise. You can add anything new, and I want you to create a
positive affirmation for yourself that reinforces
the healthy boundary that you are trying to set. I am going to play some music and allow you a
little bit of time. If you need more time,
please feel free to post the audio and come
back whenever you are ready. Thank you so much for
finishing this lesson. I honor you for your commitment and for your progress
in the creation and communication of
healthier boundaries for yourself and for
your loved ones. I am looking forward
to being with you in the next and last
session where we will learn how to
maintain and amplify your self care practice
using bullet journaling. Until then, enjoy the rest of your day and
start flexing your saying no muscle and creating healthy boundaries
that support you. I will see you tomorrow. Adios.
11. Maintaining & Amplifying Your Selfcare with Journaling: Welcome back to the ten of
this ten day self care course. Yesterday, we learned how to say no and how to create
healthy boundaries. Today, we are going to learn
how to maintain and amplify your self care practice using
bullet journaling and apps. Guys, this is the last
session of this course. It's been a very nice journey. I would like to do a quick recap so that you remember everything that we
have done in here. On day one, you learn all
about what self care is, the benefits of self care. Some of the feelings
that you may experience when thinking of
practicing self care, and you learn about the signs
that self care is needed. I would like you to
reflect about how you feel the first day about self
care and how you feel now. I think it's important
to compare and see how much you have evolved
in just ten days. On the second day, we cover the key dimensions of self care, and those dimensions we
spiritual and mental, the physical
dimension, your body, the emotional dimension, how you feel the professional dimension, work, the intellectual
dimension, what you learn, the environmental
dimension, where you live, and your home and
your belongings. The financial dimension, all about money,
social dimension, how you connect with people, and we learn how self care can apply to any of
these dimensions. Maybe you even came up with
other dimensions that we didn't mention in the lesson
that are important to you. On Day three, we did three powerful exercises that we have been repeating
over and over. We did breathwork,
we did a body scan, and we did a quick meditation, silent meditation
and meditation with music so that you could
notice the difference. I would like you to reflect
about how you feel about those exercises If you are experiencing them on
a different way now if you are enjoying them
more or less on day four, we did two exercises
for intention. We did visualization, and
with it affirmations. On day five, we did two
self love exercises. We did mirror work, and with it hugging yourself. I would like you to
reflect about how you felt the first time that you stepped into the
mirror and looked at yourself and how you feel
now when you do that. Do you notice a difference? Is it easier for you to do it? On the six, we took all this knowledge and created
our first self care list, a self care list that included the activities that
made us feel well. This was a great starting point, and this is something
that is going to evolve as you and
your life evolve. On day seven, I helped you create an inviting
space for self care. We learn the method to
follow the three steps with visualization meditation to visualize your ideal space, and we did the visualize your ideal space
exercise to give you clear and actionable
steps for you to create your ideal
physical space. On the eighth, we
created our ideal week. We actually took the
time to think about how we want our
week to look like, and we took our self care list. All the activities included in that list and included
them in our week. We got to become aware of what's important and what's not. We got to be realistic
about how much time we have and how we want
to spend that time. On day nine, we learn how
to say no and how to create healthy boundaries
so that we can create the time and protect
the time for self care. We got to do some mirror work here and we go to practice saying no
in front of the mirror. Today, it's all about maintaining everything
that we have learned. You most likely have a
really good idea now of what kind of
self care practice you want to create for yourself. Now it's the time for
you to have tools and strategies to maintain
your self care practice and to amplify what
you are doing. I have a few tools
to share with you. One of them is bullet journaling and the other
one is using apps. One of the challenges
that many people are facing is that they spend a lot of time in front of
electronic devices. Electronic devices
like smartphones and computers are really, really convenient, but they are also very, very distracting. All the social media
applications, e mails. Everything that you use in
your phone is designed to keep you engaged to keep you hooked for as long as possible. So it takes a lot
of power from us to limit our consumption to limit how much time we
spend with devices. This is why bullet journaling is such a powerful tool these days. First of all, you are
using pen to paper, and it is proof that when
you write things down, your brain actually embraces the information in a
very different way than when we type on a device. The second advantage
and benefit is that bullet journaling doesn't
come with distractions. When you want to be intentional, if you are doing
your affirmations, if you are writing what
you are grateful for, if you are sitting down
to the San ideal week, if you want to track
your progress with a specific habit that
you are creating, when you do it in a journal, you are not exposed
to notifications, alerts, distractions,
phone calls, text messages, et cetera. You are you and yourself
and your journal. Bullet journaling has been a huge tool for us for
myself and for my wife. We have used it for
time management. We have used it to design
our ideal week to design our self care list to
keep track of our to do to do our gratefulness
every morning. To keep a list of books to read. You can use your bullet journal for so many different things. We also have habit trackers, and this is a cool exercise that we are going to
do here together. If you don't have a journal, I will invite you to get one. A journal doesn't have to be a specific one, specific ran. You can use any notebook
of your choice, any shape, any size. Make it convenient if you have your favorite back of
pairs or backpack, make sure that it fits there
so that you can take it with you and then start using it. Start keeping track of the things that you
need to keep track of. You can also use apps. I am a technology I too
and I like using my phone. But I recognize that so many
times my phone distracts me and it requires a lot of energy from me to stay on track. That's why for some reasons, I will choose my
journal over my phone. I still use my phone
for my calendar. I still use my phone for a lot of things that
are more convenient. But if I want to
do gratefulness, if I want to really think about something and
be with myself, I will most likely use my
journal rather than my phone. So I invite you to try both. I invite you to see
what fits best needs. And I invite you to just explore the idea of
using these tools. Okay. So let's talk about
creating a habit tracker. A habit tracker is a
way for you to track your progress with
a new habit or routine that you are
integrating in your life. For example, if you are
designing your self care list, and one of the things that
you have in there is to do the breathing for
5 minutes a day, you are going to put that
thing in your calendar, and then the habit tracker, you are going to
be able to color in if you did that or not. So you can have on the
left side of your journal, you can have a column with
habits that you are tracking, and one of them can be doing
the breathing for 5 minutes. Then you can have Monday, Tuesday, Wednesday,
Thursday, Friday. You can have a weekly
habit tracker. You can have a monthly
habit tracker. You can you can create
a habit tracker, however you like it. In my case, I do a
monthly habit tracker. My journal is speaking
of that I can I can have 30 squares
or 31 squares, and a little bit of space on the left to bright the habit. Basically, I will
have deep breathing, and then I will start
Monday the third, Tuesday the fourth,
Wednesday the third, blah, blah, blah until
the end of the month. Then I will just go day by day, and I will just take a
few minutes a day to track Haydon this, yes or no. By doing this, it is a huge reflection tool because
at the end of the month, I can look at my habit tracker
and it is very visual. It is so wonderful to
be able to see that. And that's going to help you
identify what are you doing? What are you neglecting? If you are not doing something, then you can ask yourself,
why is that happening? What do I need to change
to make that a reality? Is this something still
important to me or not? I will invite you to
create a habit tracker. I'm going to give a
little bit of time. I'm going to play some music. I want you to grab pen and paper or grab your
journal if you have one now and create your first
imperfect habit tracker. Let go of perfectionism,
guys, get started. I want you to write on the left. Just try to track a few of the habits that
you are trying to create. Look at your self care
list and write down some of the things
that you are trying to integrate in your life. You write them on
the left hand side, and then on the right hand side, if your journal has squares, you just use those squares, and then you start writing
the days Monday, Tuesday, Wednesday, then anytime you do that habit that day,
you will color it. If you don't do it, you will not color it. That's one way. Other people, they
color it in green, if they did it, and they color it in red, if
they didn't do it. You can choose however you
want to track that So, take your time and decide
your first habit tracker. Once you finish creating
your first habit tracker, the next step is to actually
remembering to do it. The best strategy that
I have found to do that is in my case is by
setting a reminder in my calendar that
repeat every day. I try to do my habit
tracker maybe at nighttime. Try to find when is the
best time for you to do it. Is it in the morning and then you reflect
about the day before? Is it at nighttime, and
then you reflect about what happened that
day, when is it? And then choose a time and then you put a reminder in
your calendar with an alert that will show up every day at that specific time. When you do that
one or two weeks, I promise you that
you can remove that alert because you
will do it automatically. If this is a habit that you
enjoy and you see value, it will become a
part of your life. And maybe you don't have to use a habit tracker
every single day for maybe you just use a habit
tracker when you are trying to integrate
something new in your life. And when it became a habit, all of a sudden, you just don't have to track it
because it's happening. You understand the difference. That's when a habit
has been formed. Anytime you feel that you
are dropping the ball, maybe creating the habit tracker can help you maintain the habit. For those of you who
don't have a journal and you love your phone and you use your phone for everything. There are applications out there where you can
track your mood, you can track the
habits that you have. There are a lot of them. I'm not going to say a name here because if you go
to the app store, you can find a lot of
them that are free. Explore a few and see which one you like the
most I don't use an app, so I don't have a preference.
I use my journal. This is the first exercise,
the habit tracker. The next exercise that
I want you to do in your journal is to
create yourself list. If you have your list
in a piece of paper, now is the time to transfer
it into your journal. Maybe you can create a
list with more colors. Maybe you can make
some drawings. Maybe you can reflect about the things that you have
and make your list better. Maybe you can think about
making that list by location by person
by activity type. Just think about it
and create a list. It can be just bullet points. It can be something
more artistic. Maybe you can create it in diagonal and maybe
you can make shapes. Maybe everything that
is active is green, and it's inside a square, and then everything
that is relaxing is maybe on a different color, let your creativity guide you
through this and have fun. The goal here is that
every time you look at your self care list,
you feel inspired. I play some music, and I'm
going to leave you a little bit of time for you to
do your self care list. Another thing that
you can include in your journal is your ideal week. Even if you do it on your Google calendar or
a different calendar. Sometimes when you are brainstorming or try to find a way to make
your week work, or maybe try to find
inspiration and motivation. Maybe spending some time with your journal, maybe
going to the park, or going to a cafe or going somewhere that is inspiring,
you take your journal, and then you start coloring and then you let your
imagination go, and then you allow
yourself time and space to feel to flow, something nice can come up. Can come out of that. You are being intentional and this is something that I
like from journaling. It's like a companion that
gives you an excuse to be with yourself to spending
time with yourself, to be intentional
without distractions, and to just having
fun with yourself. This is something that you
can include in your journal, your ideal week, So far
we have habit tracker. We have a week, you have your self care list, and then you can use your
journal to track gratefulness. You can write your
affirmations in there too. You can write. You can keep
to list of things that you want to work on
anytime you are doing your practice and
something comes up, you can keep track in your
journal of all those things. Any reflections
that you may feel. Anything is welcome
in your journal. This is your
journal, and you can create whatever you want in it. You can create an index, you can number your pages so that you can find the
information more easily. If that sounds good to you, you can keep track of books to read documentaries
to watch people to call There are infinite possibilities with
the bullet journaling. Guys, thank you so much
for finishing this lesson. This was the last lesson
from this course. It has been an honor to guide you through this
self care journey. I am honored that you decided
to spend this time with me. I celebrate and admire you for your commitment and for your dedication to creating
your own self care practice. I can't wait to see how
your life improves. I am so looking forward
to being with you in another course or in one
of my life sessions. Okay. Until then, I
wish you the best, and I encourage you to keep building and improving
your self care practice. Nos vemos Pronto, that means
we will see each other soon. I know we will. Adios.
KW Professional Organizers, Organization | Minimalism | Self Care
