Transcripts
1. Living On Purpose Introduction Video: [MUSIC] Sixty thousand, sounds like a big number. On average, we have 60,000 thoughts that run through our head
as human beings. Of the 60,000, 80 percent are negative. Of those 80 percent
of negative thoughts, 95 percent are thoughts that
we had from the day before. If you are feeling stuck, chances are you have some
internal thinking or what I like to refer to as internal talk tracks that
are not serving you. If this resonates with you, I want you to know that
you are not alone. My name is Jessica Dawson and as an ICF PCC level
certified coach, I see this all the
time with my clients. I have over 900 hours of
experience coaching creatives, entrepreneurs, and executives
all over the globe. I have coached enough
people to know that sometimes we get in our own way. I'm here to share with you proven methods to get
your head back in the game. I'm going to be walking
you through creating a personalized playbook
to do just that. Because you are the antidote
to getting unstuck, you are the antidote to
having more self love, more self discipline, and more self confidence
in your life. It's time to live on purpose. I'm going to be here
to walk you through. Follow me into the next section where I'm going to be talking
about the class project. You will not want to miss this. See you there. [MUSIC]
2. Class Project : So let's talk about
the class project where you will be creating an individualized playbook to get your head back in the game. Before I describe the playbook, I just want to take
a moment of pause. Because for some of us, perhaps we have been feeling
disempowered for days, weeks, for some of us years. Regardless of where you
are on your journey, know that finding your
empowerment and taking back your power is possible at any
juncture in your journey. This playbook will
be a game changer, and helping you to do just that. The first part of the playbook, we are going to be
talking about breathwork. Now some of you
may be thinking to yourself I breathe all the time, but when you breathe
with intention, it is a game changer. So I am going to teach
you how to breathe with intention and when you do so, you move trapped
negative emotions such as stress and
worry or even anxiety. And you can get into a position where you're
ready to take action. The next part of the playbook, we are going to be talking
about visualization. Visualization is a powerful tool to get you into the headspace, to get you into the
emotional space for you to take
action on your goals. The fantastic part about
visualization is that our subconscious cannot
tell the difference between reality and
our imagination. For the next part
of the playbook, I'm going to be walking
you through how to become your own hype person. For a lot of us, it's easy
to hype other people up. But within this playbook, you are going to
learn how to become your own best type person. In doing so, it's a great
way to stop yourself in those tracks of
negative self-talk and turn things around. You will become your
biggest hype person and your biggest cheerleader and watch your self-confidence
go through the roof. The final part of
the playbook is you studying your successes. What are the patterns
and what are the ingredients that
make you successful? Discipline is one of the
highest forms of self-love. The reality is we can do all of the visualization
and breathwork, but without action we'll
still be feeling stuck. So we're going to talk about
and study your patterns of success so that you can recreate
more of your successes. Materials needed to
create your playbook, a journal, a pen,
and a stopwatch. Don't think about it
as a one and done. This is something that
you can continue to perfect and iterate as you
continue to utilize it. Let's go ahead and dive in. Follow me to the next
lesson where I will be talking about
breathwork. See you there.
3. Breathwork: [MUSIC] It is the first thing that we do when we are born, and the final thing
that we do when we leave this earth plane. You may have guessed it, I am referring to breathing. As we think about our
individualized playbook, I'm referring to breathing on
purpose and with intention. I'm going to get you there
because breath work is a powerful way to get your
head back into the game. Sometimes when we are
emotional and down and out and maybe stressed or worry or have a lot of fear, it's because we have these
trapped emotions inside of us. But breath work is
a way to shake up those negative emotions and get moving on those
positive emotions. When you are able to
breathe through your gut, it's a great best practice
because 90 percent of our serotonin is actually
created in our gut. Serotonin is responsible
for all of those emotions. It's also responsible
for our happiness. When we are able to
get our serotonin going in a way that
makes us more happy, more positive, it's easier
for us to be more productive. I'm going to teach
you how to breathe. I'm going to share with you some best practices that
I have picked up over the years of doing great
breathe work and it does work. Number 1, best practice is that you want to breathe
with your mouth open. A great rule of thumb is to
take two fingers like this. Take two fingers and open up your mouth wider than you
think that you need to, so it looks something like this. This is how you'll know
that your mouth is in a perfect position to receive the maximum benefits
of doing your breath work. Best practice Number
2 is that you want to breathe four counts in, hold it at the top
for two counts, and then breathe
four counts out. You want to do all of
this through your belly. It will look
something like this. Mouth wide, and you breathe
and expand your belly. [NOISE] Then you sigh it out. Four counts in, four counts out. Repeat the process
for five minutes. To summarize, breathe
with your mouth open. Use two-finger method to ensure your mouth is
open wide enough. Breathe four counts in, hold briefly at the top, breathe four counts out. Breathe in and out
through your belly. Continue for five minutes. Once you have completed
your breath work, complete the following playbook
prompts for reflection. The playbook prompts are an insightful way for you
to document how you are thinking and feeling
and also will showcase your evolution while
utilizing the playbook. Playbook prompt Number 1; What emotions did I
experience while breathing? Playbook prompt Number 2; What thoughts came up
as I was breathing? Playbook prompt Number 3; How has my energy shifted? Playbook prompt Number 4; How do I feel? Take as much time as you
need to answer the prompts. Welcome back. I hope
that you are feeling amazing after doing that great breadth
word and reflecting, utilizing the playbook prompts. Follow me into the next
section where we're going to be talking
about visualization. See you there [MUSIC]
4. Visualization: [MUSIC] If you can see it, you can be it. Or visualize and attack. You may have heard of
these things before. You may even feel like
these sayings are a cliche. No matter what your stance, I am here to
encourage you to lean into the process
of visualization. It has tremendous benefits. Some of which include,
reducing stress, reducing performance anxiety, and opening up your mind
to what's possible. My personal favorite benefit to visualization is that it
builds your self confidence. It's time to expand
your perspective, and for you to tell
a new story of the things that you want to
see unfold in your life. I often refer to visualization as doing what's called
a mental rehearsal. A mental rehearsal is
when you close your eyes, and you play out how you
would like to see that dream, goal, situation, or
obstacle unfold. Our subconscious cannot tell the difference
between what is real, and what is not real. I want you telling a new
story within your life, whatever that situation,
that circumstance, the goal, that objective is, that drew you to this class. I want you to go
there for a minute, and I'm actually
going to have you do the opposite of what you want. That's right, you
heard me correctly. Visualize the worst
that can happen. This is a coaching technique, and by addressing the
worst-case scenario head-on, it will allow you to gain
a healthier perspective. After you visualize,
navigate to your playbook. Playbook prompt Number 1, what is the worst
that can happen? Playbook prompt number 2, what have you done, or can you do to prevent
this from happening? Playbook prompt number 3, on a scale of 1-10, how likely is it that
this will happen? Ten means very likely to happen. Take as much time as you need to visualize and
answer the prompts. Welcome back. Now, let's have some fun. Let's explore how you
want things to unfold. Let's step into your world. I want you to think
about this from the standpoint of
there is no ceiling, so ceilings are off. How do you want to
see things unfolds? We're going to go through
this exercise again, but we're going to lean into
the best-case scenario. Visualize how you want
things to unfold. How do you want to
think, feel, and be? Once you complete visualizing, navigate to your playbook. Playbook prompt number 4, how do you want
things to unfold? Playbook prompt number 5, how do you want to
think, feel, and be? Playbook prompt number 6, how did this exercise
make you feel? Take as much time as you need to visualize and
answer the prompts. Welcome back and
congratulations. You just created a new story of how you want things to
unfold in your life. I highly encourage
you to come back to the great visualization
where you just completed, whenever you're feeling
stuck or down and out. Tell this new story
to yourself again, and again, and again, until it becomes a habit and, or until you see it
manifest in your life. Follow me into the next lesson where we will be
talking about how you can become your
own best hype person. See you there. [MUSIC]
5. Be Your Own Hype Person: As human beings,
we love the story. The evidence of this would be in the TV shows that we watch, in the books that we read, or even on social media, where people put
up the stories of the highlight reels
of their lives. You know where else we
like to tell stories? In our minds. I call these stories
that we tell ourselves, our internal talk tracks that for some of us
play all the time. Why this can sometimes
be detrimental is that our brains can spiral
in the negative direction, they can also spiral in
the positive direction. But as you think about
becoming your own hype person, it is crucial to clean up
your internal talk tracks so that you can start to
tell the stories that you want to see unfolding
in your life. To clean up your talk tracks, we're going to study your
patterns of thinking. I'd like for you to
start to think about those negative
internal talk tracks that perhaps had been
playing in your mind. A negative talk
track sounds like, "I'm never going to
figure this out," "I'm stuck in this," "I'm
always messing up." These are some examples
of negative talk tracks. If this sounds familiar
or resonates with you, I want you to know that
you are not alone. I myself have experienced this
and it does not feel good. I also see this within my
client work all the time. Wherever you are, your power is right now in this now moment. You can turn this
moment around and become your own
best hype person. Negative talk tracks over time turn into limiting beliefs, but you becoming
your own hype person it's a way for you to clean up your thinking and to expand the possibilities that you
want to unfold in your life. Start to think about those
negative talk tracks that have been
playing in your mind. Navigate to your Playbook. Playbook Prompts number 1. What are the negative
talk tracks I have associated with the dream, goal, circumstance or obstacle that drew me to this course? List the top three
that come to mind. This can be a
difficult exercise, but be honest with yourself and please do not judge yourself. Take all the time that
you need to answer the prompt. Welcome back. You just did courageous and
powerful work by facing those negative talk tracks that can sometimes hold us back. This is the first step
in the process of you becoming your
own hype person. I'm going to
navigate you through two different methods to turn these negative talk
tracks around. Method number 1. Distance yourself
from the situation. Sometimes when we are so
close to a situation, our emotions can take over. Creating distance allows you to step into your
rational way of being. Navigate to your Playbook. Playbook Prompt number 2. If someone close to you, such as a best friend,
spouse, or sibling, was telling themselves the
same negative talk tracks you documented in
the first prompt, what advise would you give them? Take all the time
you need to answer the prompt. Welcome back. Whatever the advises
that you landed on, now you can use these same words and phrases for yourself. This isn't authentic and
genuine way for you to start that process of becoming
your own best hype person. Let's get into method number 2. Method number 2. Turn those negative
talk tracks into something that will hype you up. A positive talk
track sounds like, "I am getting more clarity and I know I will
figure this out." "Things are always
working out for me." "I am growing with every obstacle and I
appreciate the learning." Navigate to your Playbook. Playbook Prompts number 3. Rewrite the negative talk
tracks from prompt number 1. Playbook Prompts number 4.
Review your answers and solidify the words and phrases you will use to be your
own best type person. Take all the time
you need to answer the prompts. Welcome back. You now have the tools to become your own best hype person and no one can take
that away from you. Follow me into the next lesson where we will be talking about studying your successes.
See you there.
6. Study Your Successes: [MUSIC] Taking action
is so important. Oftentimes, what holds us
back is that we're just not taking the actions necessary for us to realize our goals, our objectives, to get to the other side of the
circumstance that we are on. You are more than capable
of getting the outcome, or you would not have
the desire to do so. We are going to start
to study your patterns. You can learn from
studying your failures. However, when you're in
that more negative mindset, the brain actually shuts down, versus when you study
your successes, you put yourself in a position
where your brain opens. You're better able
to problem-solve, to ideate, and to recreate
more of the successes. Also, you are better attuned at the ingredients that
make you successful. Think about a recent success. This should be a time when you took action and made progress. It may also be a time
when you help someone else or followed through
on your commitments. Navigate to your playbook. Playbook prompts number 1, what are the ingredients
that made you successful? For example, it might sound like you had a timeline
and, or a deadline. Or perhaps, other people were involved and you did not
want to let them down. Or maybe you blocked off your calendar to
minimize distractions. Take all the time
you need to answer the prompts. Welcome back. I hope that you are feeling energized by studying
your successes. Keeping your successes
top of mind will put you in a great headspace. Taking the action is
so necessary and a great way to improve
your self-discipline, but it's all about creating the ingredients necessary
for you to thrive. Refer to that goal,
dream, obstacle, or circumstance that
drew you to this course, and think about the ingredients
you need to thrive. Navigate to your playbook. Playbook prompt number 2, what do I need to
take action on? Playbook prompt number 3, what do I need to intentionally incorporate to create success
in my current situation? Playbook prompts number 4, during the next two weeks, I will commit to the following. Be as specific as you can, and take all the time you
need to answer the prompts. Welcome back, and I
hope that you are feeling amazing as you just created a game plan for the next two weeks
to take action. I hope you're feeling this celebratory moment,
very exciting time. Follow me into the next section where I'm going to
tie it all together for you and talk about the
importance of this playbook.
7. Maximize Playbook Utilization Conclusion Video: I hope that you have enjoyed
creating this playbook. This is not a one and done, you can always feel free to come back to your journal
to continue to perfect your playbook
depending on where you are with meeting your goal, your objective, or
getting through a circumstance you
can feel free to use all of the playbook or some of the components of the
playbook that will help you. Key takeaways to maximize
playbook utilization. Number 1, make your
playbook visible. A couple of ways that
you can do this are by putting your playbook near
your bed or your desk, or printing out key pages
and hanging them up. Number 2, document your wins. We live in such a high
achieving society that it's easy to blow past your accomplishments and
beyond to the next thing, don't forget to celebrate the milestones
along your journey. Number 3, come back to the parts of the playbook
you need the most. Think about your
playbook as a toolkit, and with any tool, you may need some tools
over other tools. Lastly, you are the antidote
of getting unstuck, you are the antidote to
having more self confidence, self discipline and self-love. Remember how powerful you are, never forget that
you can always find your empowerment to
live on purpose. Thank you so much for joining me on this journey and I will see you in an upcoming
session soon, hopefully. See you next time. Bye. [MUSIC]
Jessica Dawson, Globally Experienced ICF PCC Coach
