PART 1: night time 

Before going to bed 

There is a lot of back and forward activity when you are creating your inner world. 

 

The first thing that happens is that you notice how poorly you have been treating yourself for so long, and that turns into an immediate desire to change everything in 1 day.

 

We need to understand that we are habitual human beings. We get used to stuff, and even though we may not want to keep doing certain things, we have wired ourselves to feel comfortable while doing them.

 

Today's challenge is to be kind with ourselves in the process, with the goal of staying in the inner growth game.

 

You have probably heard the common saying that you are only competing against yourself. But do you really want to compete against yourself? I prefer the idea of being with yourself in the same team. I don't think you should compete against yourself. I think you should simply aim to improve yourself, through care and compassion. 

 

Two people to support each other is better than one right?

 

What if I told you that you are 2 people? You are constantly talking to yourself. So how do you want to talk to yourself? Like someone who is always competing against you, or like a support buddy that always has your back?

The more you feel that you are competing against yourself, the faster you are going to quit. Because in a fight where it is you against yourself, the ''mean you'' will always win. You can't win a fight against yourself if you are not there to defend your own being.

This is why it is so important to stay kind to yourself in the journey. Allow yourself to take things slowly and with patience, so that you can stay in the game. 

 

With this in mind, let's get into today's journaling session. 

journaling

What's hard for you?

- Click here to listen on spotify to my favourite background playlist for this activity -

** This goes for every journaling session: 

 

Take a pen or pencil and a piece of paper, and get ready to let yourself BE. 

 

I personally love to create a set-up that I am excited about. For me, this means searching on spotify for some relaxing meditation music (usually something without lyrics, to not be distracted or biased by them), maybe turning on a candle, getting some tea or coffee, and VERY important, sit comfortably. Find a position that doesn't make your back or neck hurt, so that you can write for as long as you need to. **

Today, I want you to to answer what is the most difficult thing for you to do when it comes to inner growth? The answers to this question are infinite and you should really allow yourself to let your soul speak for a long as it needs to. Just be honest. I will give you some common examples that I have received from many people, and this could be helpful for you to find your own struggles. 

  • It is hard for me to sit in meditation. I am not used to spending time in silence with myself and it feels weird to do ONLY that. I get anxious and feel uncomfortable. 

  • I struggle to treat myself with kindness during my working day. I am still not used to using kind words toward myself. I know that I should, but I completely forget.

  • I am too busy to sit down and journal everyday. It feels overwhelming and I also don't know what to write.  I am unsure about whether I am doing it right or not.

  • I get emotional when I go inwards. I start thinking about things that I don't want to think about.

  •  I don't think that I can control my mind well enough. All my thoughts are going too fast, and I can't even do a proper visualisation exercise because I loose focus too easily. I really struggle to concentrate.  

If you feel identified with any of these, please know that ALL of them are completely normal, and there is nothing wrong with them. The real issue here, is that you are being too hard with yourself. And because you are being too hard on yourself, you believe that you need to either do inner work perfectly or not do it at all. Inner work is not something that you master right away. It's like any other skill. You get good with time, practice and patience. Stay with me beautiful soul. 

 

So wrapping up. Write down, what is the most difficult thing for you to do when it comes to inner growth? Allow yourself to extend your answer a much as you need to, and just let it out. It's all good. 

- When you are done writing, come back here and read the following -

 

Now that you have finished journaling, take some time to acknowledge yourself for being brave enough to do this activity. 

 

Put your hands on your chest, take 3 deep breaths and say thank you. 

 

Inner work is like any other skill. It feels weird at the beginning and sometimes you feel that you are not doing it right. But there is really no wrong way to do it. The key to stay in the game, is to always remember that you are doing a good job - even if you don't feel like it. 

 

Now, put what you wrote somewhere safe, because you will need it tomorrow morning :) 

 

- For tomorrow morning -

 

Tomorrow, we will do some visualisation and meditation. All together, this will take 15min. However, save yourself some extra 15min to read the instructions.

 

In total, expect to use 30min of your morning. 

 

I know. You may have to wake up a little earlier than usual, but trust me, it will be worth it. 

 

Thank you so much for joining this beautiful challenge, have a great night sleep, and see you tomorrow :) 

part 2: morning time 

Before starting your day

VISUALISATION

- Click here to listen on spotify to my favourite background playlist for this activity -

Good morning friend! 

 

Today we continue with our challenge, and it's time for some visualisation minutes. This exercise is quite simple and fun, but it is very effective. 

I want you to take out what you wrote yesterday in your journaling session, and take some time to read through it.

 

- Continue reading below, after you are done reading your writing -

 

Now, read the next paragraph until the end, and then follow the instructions in it. 

 

Put on some relaxing/meditation music, set your timer to 5 minutes and close your eyes. I want you to visualise yourself sitting down on the floor, in the middle of a jungle. Now, I want you to imagine that a huge storm starts. Suddenly there is lions, dinosaurs, unicorns, superheroes, villains - anything that you want, flying all over the place. While all of these happens, you continue to be sat down, watching all of these happen. This is all you have to do for the next 5 minutes.

 

- When you are done, come back here for your meditation session :) -

MEDITATION

- For this activity, you can keep the same music that you used for your visualisation exercise -

 

In today's meditation, we will reinforce yesterday's meditation intention: practicing acceptance of our thoughts.

For this, instead of overwhelming ourselves with too many different meditations, we will repeat yesterday's meditation.

 

The aim of this, is to become more familiar and comfortable with the practice.

 

You will notice how the same meditation can lead you to completely different places in different moments. 

Now, read the next paragraph until the end, and then follow the instructions in it. 

 

Put on some relaxing/meditation music, set your timer to 10 minutes and close your eyes. The fact that your brain is generating your thoughts, means that you are not your thoughts. Since you are not your thoughts, you are allowed to look at them and disagree with them. Have you ever noticed that in a fragment of a second you may have thoughts that contradict each other? There is almost an ongoing conversation in your head, all the time. During the next 10 minutes allow yourself to just observe this process happening. Let yourself look at your thoughts, and either agree or disagree with them - but always accept them. You can not keep your brain from thinking, so you need to make peace with the fact that millions of thoughts will exist in your head. However, what you can do is respectfully disagree with them. Are you ready? Let's do this. 

during your day

Be realistic and kind

Well done! Your morning practice is done and I am so proud of you. 

 

Now, I will just ask you to do one thing during the day:

Be realistic, so that you can keep going. Treat yourself and your growth with kindness. Acknowledge yourself  for embarking on this self improvement journey and allow yourself to not be perfect at it. Be realistic and own your human nature, with no judgement toward yourself. Keep this in mind so that you stay in the process, instead of overcommitting to the point of just stopping. 

I will ask you to set 3 reminders in your phone throughout your day. Maybe one at 11.00am, another at 1.00pm and another at 3.00pm, but this is completely up to you.

 

At these times, take 3 deep breaths and then say to yourself:

''I am one of the few human beings in this planet, that has noticed that mastering the inner world is the first step toward achieving any goal. I am extremely proud of myself, and even though I can't do things perfectly all the time, I know that what matters is that I stay committed to this journey. Today, I am choosing myself, my health and my growth. There is incredible power in that. I am incredible''.

 

Have a beautiful day, and see you tonight in our journaling session!

But before you jump into your day, make sure you celebrate your incredible journey by sharing what you achieved and learned today!

The world needs you

My dear human, you should be so proud of yourself for taking the time to nourish your soul and contribute to this world being a better place.

 

Share it with your friends and inspire them to follow your lead!

Post this image on your IG story tagging @tripsinsilence and join the self-care motion.

send me a message

There is nothing that brings me more joy than hearing from you and your experience.

 

Send me a DM on IG and share with me your favorite insights on today's challenge!

Love, 

Mary.