I have structured this program for you to start on a Sunday and continue for 8 weeks. You are free to start at any day of the week. However, if you’d like to follow the program outline below, then I suggest that you start on a Sunday as well.
Below is an outline of the program:
- Mind: mindset, practice non-judgment, practice acceptance, remove negative thoughts, install positive thoughts, heal your trauma, be gentle with yourself.
- take action – as soon as you think of doing something, do it right away
- just for today
- discernment
- if you want to eliminate a habit, reduce it bit by bit – bite-sized reductions – easier to swallow and digest!
- take the first step
- it doesn’t have to be perfect
- stop comparing
- don’t cry over spilled milk.
- you may have had a wonderful experience with one person that you miss, but just remember, you can have many other wonderful experiences in different forms with other people as well, which may be even better!
- Body: diet, exercise, sleep, stretching, tapping, energy meridians.
- While this is not a nutrition-based course, there are still many simple steps that you can do to help improve your body function. (Disclaimer regarding seeking medical advice from licensed medical practitioners).
- drink at least 8 glasses of clean water every day, clean filtered air. Eliminate toxins from your body. Test for your allergies and eliminate them. Test your blood sugar levels and make sure that they are stable and within normal values.
- If you keep on waking up at a certain time at night and find it very difficult to fall asleep again, it may be due to imbalanced blood sugar levels causing your cortisol levels to increase, and thus making it very difficult to fall back asleep again. Sleep apnea, GERD.
- Relax TMJ, relax 7th chakra (Yin Tang point as well in Oriental Medicine).
- Stand a little taller, sit a little taller. Your physical actions affect your emotions and vice versa. Stand a little taller and your emotions will become a little stronger as well.
- Spirit: meditation, setting healthy boundaries, energy clearing, asking for help from your higher power, affirmations, mirror work.
- 🌺 Week 1: Introductory Week – Self-Love, Self-Care
- This week, we will start with some simple self-care daily practices for your mind, body and spirit.
- We will start adding more slowly week by week and you can start to pick and choose the ones you like, and decide whether you would like to practice them daily, weekly or even monthly.
- By the end of the 8th week (the Integration week), you would have compiled your own self-care mind, body and spirit toolkit.
- However, it is recommended that you practice all of the mind, body and spirit tools in this first week every single day as this will set you up for success in becoming healthier and happier each and every day!
- 💐 Week 1 – Mindset:
- This is the most important tool to have in your mind, body and spirit self-care toolkit – having a healthy mindset.
- When you have a healthy mindset and are able to see yourself becoming more healthy and happy, then it will be a lot easier for you to perform the essential daily self-care practices.
- 🧠 Mind: Be gentle with yourself
- Affirmation: I AM ENOUGH!
- Wearing a “Happy Bracelet!”
- You are exactly where you are supposed to be right now in your healing journey.
- Most too often, we beat ourselves up for not being good enough, successful enough, or rich enough, etc. This brings on a lot of feelings of guilt, shame and anxiety for not being where we think we are supposed to be in our lives. Let that all go. You are enough! You are beautiful, you are handsome, you are kind, you are generous, and you are exactly where you are supposed to be in life and in your healing journey in this moment. Release all of your negative thoughts.
- Be kind to yourself and love yourself.
- 👨👩👧👦 Body: Gentle stretching exercises
- Practice gentle stretching exercises daily. When you move your body, you open up your energy channels, which is called “Qi”, or “Chi”, in Oriental Medicine. When your Qi is flowing properly throughout your body, then it relieves blockages (i.e. pain) throughout your body.
- 😇 Spirit: Gratitude upon awakening
- Many people have reported great benefits just by incorporating gratitude into their daily lives.
- When you wake up each morning, think of 3 things that you are grateful for.
- Start the sentence with, “I am so grateful and thankful that…”
- e.g. I am so grateful and thankful that I slept well last night.
- I am so grateful and thankful for my bed.
- The key is to think of different things that you are grateful for each time. This brings your awareness to surface level. You can be grateful for the delicious cup of herbal tea you had last night. You can be grateful that a stranger opened a door for you yesterday. You can be grateful that you are alive.
- When you start practicing gratitude, you will start to find so many things for you to be grateful for in life, and you will naturally start to be happier.
- 💐 Week 2 – Take Action!: Excellence Does Not Require Perfection!
- 🧠 Mind: Healing Your Trauma
- Modern society has us to believe that being sensitive is a sign of weakness.
- We want to think that we do not have any emotional issues. However, recent studies have found that Little T’s may affect us as much as Big T’s.
- 👨👩👧👦 Body: Prevention is Better than Cure! – A Healthy Diet
- 😇 Spirit: Meditate – Quieting Your Monkey Mind. Meditate daily. Meditation is getting in touch with your inner self, it has nothing to do with your religion.
- 💐 Week 3 – Perseverance:
- 🧠 Mind: Eliminate Negative Thinking
- Affirmation: I AM Consistent in the Things that I Say and Do.
- Action: Be Who You Want to Be, and Feel How You Want to Feel. Be Congruent with Your Thoughts and Actions.
- You are What You Project into this World!
- Just as You are What You Eat, Your Thoughts also Create Your Reality!
- If you are happy for the rich, then you will also become rich yourself. If you are happy seeing people being in love with each other, then the Universe will also bring love into your life.
- Starting from today, be and feel who you want to be, and how you want to feel.
- 👨👩👧👦 Body: Eating Mindfully
- 😇 Spirit:
- 💐 Week 4 – Forming New Healthy Habits:
- 🧠 Mind: Instill Positive Thinking
- There are things in life that may make you feel happy. However, choosing to be Happy is an intentional act. Starting from today, intentionally choose to feel Happy!
- Mirror work (Quote Louise Hay) – Smile in front of the mirror every day and say to yourself, “I AM Enough!”. Love yourself and accept yourself exactly as you are.
- 👨👩👧👦 Body:
- 😇 Spirit:
- 💐 Week 5 – Expanding Your Horizons:
- 🧠 Mind:
- 👨👩👧👦 Body:
- 😇 Spirit:
- 💐 Week 6 – :
- 🧠 Mind:
- 👨👩👧👦 Body:
- 😇 Spirit:
- 💐 Week 7 – :
- 🧠 Mind:
- 👨👩👧👦 Body:
- 😇 Spirit:
- 💐 Week 8 – Integration:
- 🧠 Mind:
- 👨👩👧👦 Body:
- 😇 Spirit: