cultivating self-appreciation€¦ · cultivating self-appreciation ~ amy pattee colvin page 7...

Cultivating Self-Appreciation ~ Amy Pattee Colvin

Cultivating Self-Appreciation

An effective, practical system to embrace yourself,

open your heart, and become comfortable

in your own skin in 5 weeks or less.

This is YOUR workbook. Use it well. =)


Thank you for joining me on this journey and deepening your

commitment to your own wellbeing!

Here are a few helpful hints to help you get the most out of this program.

Step 1 – Know Why You’re Choosing to Explore This Course

Recent research illustrates that the antidote to stress and striving is not

time management or a shelf of self-help books, but rather cultivating a

practice of self-compassion and self-appreciation.

Changes that arise from this approach are long lasting.

Cultivating self-appreciation doesn’t mean feeding your ego and being

better than everyone else. It means taking the time to sit with yourself, get

to know all aspects of yourself, and choose to live life from with a positive

mindset about yourself and others.

Cultivating self-appreciation has real, measurable, positive effects on our

health, our work-life, our relationships, and our lives in general.

Step 2 – Take Your Time with This Course


Though you have all the information at once, go through it slowly. Take the

time to listen to the guided meditations, answer the questions for self-

reflection, and try out the suggested action items. This workbook is a

handy place to have the last two components within easy reach.

Step 3 – Add your insights, questions, and inspirations in the comment sections within the program.

Taking time to write out your thoughts helps strengthen the neural

network changes you’re making. Sharing your ideas with other like-minded

people and supporting others’ ideas as well is a great way to build

community.

Just like you, many others experience the same stumbling blocks and

challenges. Offering support to others might just help someone have an

ah-ha moment they wouldn’t have otherwise had.

Step 4 – Like or Follow the Compassionate Balance Meditation Page on Facebook

I invite you to Like or Follow the Compassionate Balance Meditation Page

where you'll find insights and conversation beyond what you'll receive here

in this intro course.

Just click here » https://www.facebook.com/amypatteecolvin/

Welcome to the journey!

- Amy Pattee Colvin

www.amypatteecolvin.com

https://www.facebook.com/amypatteecolvin/


Module 1: Connect With Intention Self-Reflection Questions:

Am I willing and ready to courageously become a better person?

How will I incorporate this intention into my daily life?


Module 1: Connect With Intention Take Action on Connecting with Intention:

At random times throughout the next 24 hours I will intentionally focus on my

breath, and say for myself, "I want to be a better person and I will work on that."

I will notice and observe how it feels in my heart and belly when I say this

phrase.


Module 2: Appreciate Yourself Appreciating Yourself: Self-Reflection Questions

What concerns or challenges arise when I consider that cultivating self-

appreciation means I have to look at all aspects of myself, even the ones I’d

prefer to hide away?

What supports me in facing those concerns or challenges?

What benefits will arise by making this courageous choice?


Module 2: Appreciate Yourself Take Action on Appreciating Yourself:

Today I will look into a mirror, breathe deeply and slowly with intention and

internally say, “I am a good person.”

I will notice what my body feels like when saying this to and for myself.

If I notice resistance, I will take a few deep breaths, give myself a hug, and try

again later.


Self-Appreciation Exercise: Affirm Your Values

Read the following list of common values on the next page.

Which ones matter most to you?

Which do you most naturally use to guide your choices?

What do you appreciate about yourself?


Acceptance

Accountability

Adventure

Beauty

Challenge

Collaboration

Cooperation

Commitment

Community

Compassion

Competence

Courage

Curiosity

Creativity

Discipline

Discovery

Efficiency

Enthusiasm

Environment

Equality

Ethical action

Excellence

Fairness

Faith/Religion

Family

Freedom

Friendship

Fun

Generosity

Gratitude

Grace

Happiness

Hard Work

Harmony

Health

Helping Others

Honesty

Honor

Humor

Independence

Inner Calm

Innovation

Integrity

Joy

Leadership

Lifelong Learning

Love

Loyalty

Meaningful Work

Mindfulness

Openness

Peace/Non-Violence

Personal Growth

Positive Influence

Practicality

Problem-Solving

Reliability

Resourcefulness

Self-Care

Self-Reliance

Simplicity/Thrift

Strength

Tradition

Trust

Willingness

Wisdom


Choose one of your top values and write for 10 minutes on each of the exercises

below. Try not to edit your thoughts, simply free-write.

Exercise 1: Describe a time in your life when you had the opportunity to really

express this value, and how it is important to you (&/or your family/community).

Exercise 2: Describe a difficult experience or decision you are facing, and how

you can use this value to support or guide yourself.


Module 3: Become Your Own Best Friend

Becoming Your Own Best Friend: Self-Reflection Questions

Bring to mind a time when you could have handled something in your life

differently. Perhaps you botched a presentation at work or missed your child’s

state swim meet. Whatever it was, take a moment to be honest with yourself

about the language you used with yourself afterwards.

What were those words (or the intention/emotion behind them)?

How did it feel in your body when you spoke to yourself like that?


Now imagine your best friend just told you that she made this mistake. Respond

to her or him with the same exact words/intention/emotion you used on

yourself.

What would her reaction be?

Would she still be your friend?

If your answer is no, then you have some work to do. =) Don't give up. Changing

your mindset takes practice, courage, and diligence.


Module 3: Become Your Own Best Friend

Take Action on Becoming Your Own Best Friend:

Notice when you spontaneously feel self-appreciation or its opposite (anger,

jealousy, judgment, etc.). Notice when these states of mind arise. Do you see a

pattern? What does your body feel like in these instances of self-appreciation or

the opposite?

When negative self-talk arises, notice it and gently re-frame the language as if

you were responding to a loved one or child.

Every morning when you arise, set an intention to express self-appreciation at

some point in the day.

Every evening think about one of the values from the Self-Affirmation of Values

exercise, and let your heart be filled with gratitude that you embrace and

embody that value, or aspire to.


Module 4: Release Self Judgment Release Self-Judgment: Self-Reflection Questions

How often do I compare myself to others?

How does it feel in my belly, my heart, my throat?

Why do I place value on what others think of me?

When I'm all alone, by myself, do I like me?


Module 4: Release Self Judgment Take Action on Releasing Self-Judgment:

Today I will let go of comparing myself to others.

If I catch myself in the act of comparison, I will gently but firmly remind myself

that I am enough.


Module 5: Find Peace with Yourself Find Peace with Yourself: Self-Reflection Questions

If anything were possible, how would I like to develop as a human being?

If I removed all expectations from others, what would my life truly look like?

What can I do to live a more peace-filled life?


Module 5: Find Peace with Yourself Take Action on Finding Peace with Yourself:

Today I will practice seeing the good in everything.

As part of the process of seeing the good, I will extend an unexpected kindness

to someone.

cultivating self-appreciation€¦ · cultivating self-appreciation ~ amy pattee colvin page 7...

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