week 9 – day 1 - morning contemplation · day 1 of self-friendship. week 9 - day 1 - end of day...

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WEEK 9 – DAY 1 - MORNING CONTEMPLATION SUGGESTIONS FOR GETTING THE MOST OUT OF THIS PROCESS: 1. LISTEN TO THE AUDIO FOR WEEK 9 2. FOLLOW THE LESSON INSTRUCTIONS FOR THE MORNING CONTEMPLATION TIME 3. END YOUR DAY WITH JOURNALING TIME MORNING CONTEMPLATION TIME INSTRUCTIONS: Set aside 20 minutes each morning for your morning contemplation. This should be considered “me” time and should be without interruptions and away from distractions. It should be somewhere that you can be comfortable. Be sure to wear comfortable clothes. You should be seated on a pillow on the floor or in a chair. If your back needs support, then make sure you have a wall or the back of a chair to support you. This is about being comfortable. As you settle in, are seated, feet flat on the floor and legs uncrossed if you are in a chair. Back upright (no slouching). If you are on the floor you can sit crossed legged or with your legs extended and uncrossed, back against a wall for support if you need it. Again, the point is to be comfortable. Take the first five minutes to settle into your body. First notice your breathing. It should be deep and regular. You should feel your stomach move in and out with each breath. If you are breathing shallowly and only in your upper lungs, make it a point to breath more deeply and slowly allowing your stomach to move in and out with each breath. Notice where any discomfort is in your body. If your shoulders seem stiff, slowly stretch them out by moving your shoulders forward and then back. If your neck feels stiff, gently and slowly move your head from side to side and bend it forward and backward slowly stretching the neck muscles. If your legs feel stiff, gently shake them out and reposition them. Give yourself five minutes to stretch, shake, and notice where stress and discomfort are. At the end of five minutes, settle into a quiet resting position breathing deeply. For the next ten minutes, contemplate the quote for the day. Allow thoughts to come and go around the quote. Anything is fair game, however the point is not to dwell on any one thought more than any other. Be like an observer and watch your thoughts, noticing them, SELF-FRIENDSHIP QUOTE: “Friends are angels that lift us to our feet when our wings have trouble remembering how to fly.”

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Page 1: WEEK 9 – DAY 1 - MORNING CONTEMPLATION · day 1 of SELF-FRIENDSHIP. WEEK 9 - DAY 1 - END OF DAY JOURNALING: JOURNALING INSTRUCTIONS: Today you will be writing freely about SELF-FRIENDSHIP

WEEK 9 – DAY 1 - MORNING CONTEMPLATION

SUGGESTIONS FOR GETTING THE MOST OUT OF THIS PROCESS: 1. LISTEN TO THE AUDIO FOR WEEK 9 2. FOLLOW THE LESSON INSTRUCTIONS FOR THE MORNING CONTEMPLATION

TIME 3. END YOUR DAY WITH JOURNALING TIME

MORNING CONTEMPLATION TIME INSTRUCTIONS: Set aside 20 minutes each morning for your morning contemplation. This should be considered “me” time and should be without interruptions and away from distractions. It should be somewhere that you can be comfortable. Be sure to wear comfortable clothes. You should be seated on a pillow on the floor or in a chair. If your back needs support, then make sure you have a wall or the back of a chair to support you. This is about being comfortable.

As you settle in, are seated, feet flat on the floor and legs uncrossed if you are in a chair. Back upright (no slouching). If you are on the floor you can sit crossed legged or with your legs extended and uncrossed, back against a wall for support if you need it. Again, the point is to be comfortable.

Take the first five minutes to settle into your body. First notice your breathing. It should be deep and regular. You should feel your stomach move in and out with each breath. If you are breathing shallowly and only in your upper lungs, make it a point to breath more deeply and slowly allowing your stomach to move in and out with each breath.

Notice where any discomfort is in your body. If your shoulders seem stiff, slowly stretch them out by moving your shoulders forward and then back. If your neck feels stiff, gently and slowly move your head from side to side and bend it forward and backward slowly stretching the neck muscles. If your legs feel stiff, gently shake them out and reposition them. Give yourself five minutes to stretch, shake, and notice where stress and discomfort are. At the end of five minutes, settle into a quiet resting position breathing deeply.

For the next ten minutes, contemplate the quote for the day. Allow thoughts to come and go around the quote. Anything is fair game, however the point is not to dwell on any one thought more than any other. Be like an observer and watch your thoughts, noticing them,

SELF-FRIENDSHIP QUOTE: “Friends are angels that lift us to our feet when our wings have trouble remembering

how to fly.”

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but not engaging. If your mind wanders, bring it back to the quote. If nothing comes to mind, read the quote again, and again sit quietly and watch your thoughts come and go. If your mind wanders from the quote, bring your mind back to it.

At the end of the ten minutes, check in with your body again and see where the tension or stress is and gently stretch and shake it out again. That’s the morning contemplation for day 1 of SELF-FRIENDSHIP.

WEEK 9 - DAY 1 - END OF DAY JOURNALING:

JOURNALING INSTRUCTIONS: Today you will be writing freely about SELF-FRIENDSHIP. Similar to the morning contemplation, this is “me” time. You should set aside at least 15 minutes to do this exercise. Your journaling should be done somewhere quiet and removed from distraction and interruption. You should be comfortable and able to be relaxed and write. Have extra paper handy, if you need it so that you can write as much as you want or need to.

Using this page, start by writing down everything that comes to mind as you contemplate the quote for the week and SELF-FRIENDSHIP. Don’t worry about spelling or punctuation, or complete sentences, simply write.

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SELF-FRIENDSHIP QUOTE: “Friends are angels that lift us to our feet when our wings have trouble remembering

how to fly.”

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WEEK 9 – DAY 2 -  MORNING CONTEMPLATION:

SUGGESTIONS FOR GETTING THE MOST OUT OF THIS PROCESS: 1. RE-READ THE INTRODUCTION FOR WEEK 9 2. FOLLOW THE LESSON INSTRUCTIONS FOR THE MORNING CONTEMPLATION

TIME 3. END YOUR DAY WITH JOURNALING TIME

MORNING CONTEMPLATION TIME INSTRUCTIONS: Do the same relaxation exercise that you did during your Day 1 Morning Contemplation. Relax into your body noticing where the stress and discomfort is and gently and slowly stretch and shake it out for the first five minutes, then settle in to quietly sitting, breathing deeply.

Today you are going to explore your capacity to exercise SELF-FRIENDSHIP. To do this you’re going to use the stories that you tell yourself about family. These are the stories around the collective concept of family, not about the specific family members.

Imagine that you have the capacity to be your own best family member. As you look at yourself as your ideal sister, or brother, or mother, or father, how would you act, think, and feel about family? What are the core values of family that resonate with your soul blueprint and that have the capacity to nurture, support, and encourage you to stretch, and grow, and trust and love? Now, take a look at the old stories that you hold onto around family. How do they match up with your soul blueprint stories? How are they different? What might you do to rewrite those old stories so that they have the opportunity to evolve and move towards the stories that are in your highest good?

For example: I may tell myself that the core values, of family, are deeply about unconditional love, compassion, kindness, support, and nurturing. As I look at the old stories that I tell myself about family I realize that I have an underlying theme of families that limit, that control, and that sometimes use.

If I were to rewrite my story, I might try to understand some of those elements of family that I see as limiting, instead, as family trying to nurture, but not really serving my highest good. I can then accept their intent as being in alignment with my soul blueprint core values, and still disagree with their approach. By doing this I stay clear of condemnation and open to the potential of transformation as I connect with them through conversation and feedback, but still stay focused on serving my highest good. When you look at your old stories

SELF-FRIENDSHIP QUOTE: “Friends are angels that lift us to our feet when our wings have trouble remembering

how to fly.”

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around family how might you rewrite them from the perspective of SELF-FRIENDSHIP? How might you be accepting of intent while holding true to your soul blueprint?

At the end of the ten minutes, check in with your body again and see where the tension or stress is and gently stretch and shake it out again. That’s the morning contemplation for day 2 of SELF-FRIENDSHIP.

WEEK 9 - DAY 2 - END OF DAY JOURNALING:

JOURNALING INSTRUCTIONS: Today you will be journaling about your experiences this morning during your SELF-FRIENDSHIP contemplation. Spend the next 10 to 15 minutes writing about your old stories that you’ve been telling yourself about family from the perspective of SELF-FRIENDSHIP. If you assume that they are doing their best, how might you rewrite the stories to reflect your core values and better align with your highest good? How would these new stories reflect your commitment to SELF-FRIENDSHIP and an effort at true acceptance of yourself and family, even as family conflicts may arise?

Journal about this for the next 10 minutes. ______________________________________________________________________

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SELF-FRIENDSHIP QUOTE: “Friends are angels that lift us to our feet when our wings have trouble remembering

how to fly.”

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WEEK 9 – DAY 3 -  MORNING CONTEMPLATION:

SUGGESTIONS FOR GETTING THE MOST OUT OF THIS PROCESS: 1. RE-READ THE SELF-FRIENDSHIP QUOTE OUT LOUD TO YOURSELF 2. FOLLOW THE LESSON INSTRUCTIONS FOR THE MORNING CONTEMPLATION

TIME 3. END YOUR DAY WITH JOURNALING TIME

MORNING CONTEMPLATION TIME INSTRUCTIONS: Do the same relaxation exercise that you did during your Day 1 Morning Contemplation. Relax into your body noticing where the stress and discomfort is and gently and slowly stretch and shake it out for the first five minutes, then settle in to quietly sitting, breathing deeply.

Day 3 contemplation is about SELF-FRIENDSHIP and connecting to your soul blueprint around core values. What are your core values? What is your self-talk around these core values? Is that self-talk coming from the perspective of SELF-FRIENDSHIP? If you were to rewrite your self-talk around your core values, how might you better integrate SELF-FRIENDSHIP into what you say, how you say it, and why you say it?

As an example: I may have a strong commitment to my core value of caring. In particular it finds expression in caring for those who are less fortunate. When I look at my self-talk around this value I may realize that I tend to beat myself up about the times that I fail to live up to the standards I have set for myself when it comes to caring. I may walk by a homeless person and I allow my heart to go out to them, but I do nothing to show that concern. I then beat myself up for not doing anything.

As I look at my stories about people who appear to be homeless and destitute I recognize that I may have some fear around possible “risks” they pose and that my gesture may not being appreciated. I realize that I feel “safer” simply sending warm thoughts rather than “doing” something. I accept my fear and the stories I am telling myself and challenge myself to find a way to move past them, to become bigger in some way. I may choose to work at a homeless shelter in order to become more familiar with the plight and conditions of the homeless. I may choose to connect with other local charities doing good things for the homeless and donate or help. The challenge is to accept myself and love myself, and then challenge myself in a logical next step way to grow and learn.

What are the core values that you wrestle with and what are the stories you are telling yourself that are causing negative self-talk? How can you engage in SELF-FRIENDSHIP

SELF-FRIENDSHIP QUOTE: “Friends are angels that lift us to our feet when our wings have trouble remembering

how to fly.”

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and start to rewrite those stories in positive ways that embraces and accepts who you are and promotes positive self-talk?

At the end of this contemplation process, check in with your body again and see where the tension or stress is and gently stretch and shake it out again. That’s the morning contemplation for day 3 of SELF-FRIENDSHIP.

WEEK 9 - DAY 3 - END OF DAY JOURNALING:

JOURNALING INSTRUCTIONS: Today you will be journaling about your experiences this morning during your SELF- FRIENDSHIP contemplation. Spend the next 10 to 15 minutes writing about your challenges with  SELF- FRIENDSHIP when it comes to  your values. If you assume that you are doing your best, how might you rewrite your stories to reflect your core values and better align with your highest good? How would these new stories reflect your commitment to SELF-FRIENDSHIP and self acceptance and self love?

Journal about this for the next 10 minutes.

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SELF-FRIENDSHIP QUOTE: “Friends are angels that lift us to our feet when our wings have trouble remembering

how to fly.”

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WEEK 9 – DAY 4 -  MORNING CONTEMPLATION:

SUGGESTIONS FOR GETTING THE MOST OUT OF THIS PROCESS: 1. RE-READ THE SELF-FRIENDSHIP QUOTE OUT LOUD TO YOURSELF 2. FOLLOW THE LESSON INSTRUCTIONS FOR THE MORNING CONTEMPLATION

TIME 3. END YOUR DAY WITH JOURNALING TIME

MORNING CONTEMPLATION TIME INSTRUCTIONS: Do the same relaxation exercise that you did during your Day 1 Morning Contemplation. Relax into your body noticing where the stress and discomfort is and gently and slowly stretch and shake it out for the first five minutes, then settle in to quietly sitting, breathing deeply.

Today you’re going to spend 10 minutes with SELF-FRIENDSHIP and money. What are the negative stories that your inner voice is telling you around money? As your own best friend, how might you rewrite those stories to better reflect your SELF-FRIENDSHIP?

To give you an example: A negative story that my inner voice is constantly telling me may be that I am financially challenged - that I need to have more money in order to justify my financial stability. When I take the role of my own best friend, I may find that my coaching is around accepting that I am enough. I am able to identify my gifts, talents, and skills and start to align them with ways to provide for myself and allow myself to flourish.

I identify the old stories of “never enough” coming from parental programming and I start to rewrite those stories to accepting that I am enough and that as I open to, experiment with, and learn to align my soul blueprint, as it plays out around money, I will start to connect again, and again, and again with the potential of the blessings waiting to flow into my life. I will be able to identify moments where my dreams and aspirations are possible, not necessarily hinged on money. In deepening my understanding, I may become a much “bigger” thinker when it comes to manifestation.

As you look at your own stories around money, what are the limitations that are written into those stories? When you connect with your soul blueprint, how might you rewrite those stories to embrace a bigger picture of the potential and possibility that your life holds, not necessarily dependant on money?

At the end of this contemplation process, check in with your body again and see where the tension or stress is and gently stretch and shake it out again. That’s the morning contemplation for day 4 of SELF-FRIENDSHIP.

SELF-FRIENDSHIP QUOTE: “Friends are angels that lift us to our feet when our wings have trouble remembering

how to fly.”

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WEEK 9 - DAY 4 - END OF DAY JOURNALING:

JOURNALING INSTRUCTIONS: Journaling on Day 4 is about your experiences this morning during your SELF-FRIENDSHIP contemplation.  Be sure to tap into your observer and spend the next 10 to 15 minutes writing about your challenges with  SELF- FRIENDSHIP when it comes to  money. As you review your old stories around money where are you limiting yourself? As you embrace your soul blueprint and start to explore the potential for manifesting your dreams and goals, where are you dependent on money and how might that dependency be masking the true connecting that needs to be made in order to move towards what you want?

Journal about this for the next 10 minutes. ______________________________________________________________________

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SELF-FRIENDSHIP QUOTE: “Friends are angels that lift us to our feet when our wings have trouble remembering

how to fly.”

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WEEK 9 – DAY 5 -  MORNING CONTEMPLATION:

SUGGESTIONS FOR GETTING THE MOST OUT OF THIS PROCESS: 1. RE-READ THE SELF-FRIENDSHIP QUOTE OUT LOUD TO YOURSELF 2. FOLLOW THE LESSON INSTRUCTIONS FOR THE MORNING CONTEMPLATION

TIME 3. END YOUR DAY WITH JOURNALING TIME

MORNING CONTEMPLATION TIME INSTRUCTIONS: Do the same relaxation exercise that you did during your Day 1 Morning Contemplation. Relax into your body noticing where the stress and discomfort is and gently and slowly stretch and shake it out for the first five minutes, then settle in to quietly sitting, breathing deeply.

Today you’re going to spend 10 minutes with SELF-FRIENDSHIP and relationships.

If you think of the concept, “as within, so without” and you look at the stories that you tell yourself around friendship, where are you missing the opportunity to more fully connect with your soul blueprint and why?

As an example, I may be a very loyal friend and soul mate, but I have a memory like an elephant and when I am wronged, I may hold onto it for a long, long, long time. As I connect with my soul blueprint I see that this “gift” has become a vice in that I may hold a grudge forever. As I explore this I see that, when it comes to SELF-FRIENDSHIP, I am just as hard on myself, and will consequently intentionally avoid a growth or learning opportunity if it involves having to put myself at risk of breaking trust with myself. Because I make these choices I do not allow myself, or others the opportunity to grow, learn, and to have the potential to re-cord ever more strongly with soul blueprint.

As you look at your stories around the relationships in your life, how do they translate into your approach to SELF-FRIENDSHIP? How might you rewrite these stories so that you are better aligned with your highest good and you are reflecting a world that supports and nourishes that view?

At the end of this contemplation process, check in with your body again and see where the tension or stress is and gently stretch and shake it out again. That’s the morning contemplation for day 5 of SELF-FRIENDSHIP.

SELF-FRIENDSHIP QUOTE: “Friends are angels that lift us to our feet when our wings have trouble remembering

how to fly.”

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WEEK 9 - DAY 5 - END OF DAY JOURNALING:

JOURNALING INSTRUCTIONS: Journaling on Day 5 is about your experiences this morning during your SELF-FRIENDSHIP /relationships contemplation. Be sure to tap into your observer and spend the next 10 to 15 minutes writing about your challenges with SELF- FRIENDSHIP when it comes to  relationships. As you review your old stories around relationships where are you limiting yourself, particularly when you look at these stories from the perspective, “as within, so without?” As you embrace your soul blueprint and start to explore the potential of better alignment with an expression of your highest good, how might you rewrite these stories?

Journal about this for the next 10 minutes. ______________________________________________________________________

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SELF-FRIENDSHIP QUOTE: “Friends are angels that lift us to our feet when our wings have trouble remembering

how to fly.”

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WEEK 9 – DAY 6 -  MORNING CONTEMPLATION:

SUGGESTIONS FOR GETTING THE MOST OUT OF THIS PROCESS: 1. RE-LISTEN TO THE AUDIO FOR WEEK 9 2. FOLLOW THE LESSON INSTRUCTIONS FOR THE MORNING CONTEMPLATION

TIME 3. END YOUR DAY WITH JOURNALING TIME

MORNING CONTEMPLATION TIME INSTRUCTIONS: Do the same relaxation exercise that you did during your Day 1 Morning Contemplation. Relax into your body noticing where the stress and discomfort is and gently and slowly stretch and shake it out for the first five minutes, then settle in to quietly sitting, breathing deeply.

Today you’re going to spend 10 minutes with SELF-FRIENDSHIP and your job/career.

What about your job do you feel conflicted about, if anything? Why? What about your job to you feel in total alignment with, that you love? Why? As you connect with your soul blueprint, where are the points that rub, or are out of alignment? Where are the points that sync up and seem in alignment? How do you feel about those points that don’t align? How do you feel about those points that do align?

As you look at your sense of SELF-FRIENDSHIP, as you take the time to connect with those elements of self-talk that coach, mentor, direct, and criticize yourself, how is your self talk and self treatment reflective of your engagement and relationship to your work/job? How can you rewrite the points of conflict to better align with your soul blueprint and better embrace SELF-FRIENDSHIP?

As an example: At work I may be more noticeably critical of co-workers who are “slow” in what they do. The story I may tell myself is that they are inadequate in some way, and that they are slowing me down. When I take this scenario and turn it on my relationship with myself, I realize that I do the same thing. If I don’t seem to “get” something or “do” something in the timeframe I’ve set for myself, I feel like a failure. I even compare my capacity for “being more enlightened” to others to see if I am “keeping up.” The truth of my soul blueprint is that Love is not a competition, acceptance is not a competition, caring is not a competition. I wrestle with my stories around work and come to understand why they exist, and start to rewrite them, all while trying to hold to the approach that this is not a competition. Do you walk the talk of your soul blueprint even as you are rewriting your stories?

SELF-FRIENDSHIP QUOTE: “Friends are angels that lift us to our feet when our wings have trouble remembering

how to fly.”

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At the end of this contemplation process, check in with your body again and see where the tension or stress is and gently stretch and shake it out again. That’s the morning contemplation for day 6 of SELF-FRIENDSHIP.

WEEK 9 - DAY 6 - END OF DAY JOURNALING:

JOURNALING INSTRUCTIONS: Day 6 journaling is about your experiences this morning during your SELF-FRIENDSHIP /job/career contemplation. Be sure to tap into your observer and spend the next 10 to 15 minutes writing about your challenges with  SELF- FRIENDSHIP when it comes to  your work/job. As you review your old stories around your work/job where are you limiting yourself, particularly when you look at these stories from the perspective, “as within, so without?” As you embrace your soul blueprint and start to explore the potential of better alignment with and expression of your highest good, how might you rewrite these stories?

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SELF-FRIENDSHIP QUOTE: “Friends are angels that lift us to our feet when our wings have trouble remembering

how to fly.”

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WEEK 9 – DAY 7 -  MORNING CONTEMPLATION:

SUGGESTIONS FOR GETTING THE MOST OUT OF THIS PROCESS: 1. RE-READ THE SELF-FRIENDSHIP QUOTE OUT LOUD TO YOURSELF 2. FOLLOW THE LESSON INSTRUCTIONS FOR THE MORNING CONTEMPLATION

TIME 3. END YOUR DAY WITH JOURNALING TIME

MORNING CONTEMPLATION TIME INSTRUCTIONS: Do the same relaxation exercise that you did during your Day 1 Morning Contemplation. Relax into your body noticing where the stress and discomfort is and gently and slowly stretch and shake it out for the first five minutes, then settle in to quietly sitting, breathing deeply.

Today you’re going to spend 10 minutes with SELF-FRIENDSHIP and your God/source/creator.

At it’s purest, soul blueprint capacity, God/source/creator should feed your SELF-FRIENDSHIP in such a way that Love is strengthened, and that your capacity for wholeheartedness grows. As you look at your stories around God/source/creator, where do you see reflections of qualities that are not in alignment with your soul blueprint? In your stories and resulting understanding of God/source/creator where does the opportunity lie to better align with your soul blueprint and create the reflective continuity of, “as within, so without?”

For example: I may sometimes find myself being judgmental of what others wear to church. I was raised with the concept of always wearing “my Sunday best” when I went to church. Even though I know, at one level, that it shouldn’t matter, I may find myself sometimes distracted by appearance. I can sometimes hear that critical inner voice judging and tisk, tisking those outfits I conclude are “wrong” in some way. When I connect this story and this approach to my sense of SELF-FRIENDSHIP and my soul blueprint, I realize that I have a tendency to “fake it” through dressing the part rather than actually doing the soul work to actually change. I have challenged myself to connect with these people at church that I am so quick to judge and condemn and to do the same with those parts of me that I judge to be “lesser” in some way. This approach has helped me stop “faking” it and actually start doing the work towards change.

Think about where you are out of alignment with your soul blueprint when it comes to God/source/creator. What about those stories is not supportive of SELF-FRIENDSHIP and what can you do about it?

SELF-FRIENDSHIP QUOTE: “Friends are angels that lift us to our feet when our wings have trouble remembering

how to fly.”

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At the end of this contemplation process, check in with your body again and see where the tension or stress is and gently stretch and shake it out again. That’s the morning contemplation for day 7 of SELF-FRIENDSHIP.

WEEK 9 - DAY 7 - END OF DAY JOURNALING:

JOURNALING INSTRUCTIONS: Day 7 journaling is about your experiences this morning during your SELF-FRIENDSHIP/God/source/creator contemplation. Be sure to tap into your observer and spend the next 10 to 15 minutes writing about your challenges with  SELF- FRIENDSHIP when it comes to  God/source/creator. As you review your old stories around God/source/creator where are you limiting yourself, particularly when you look at these stories from the perspective, “as within, so without?” As you embrace your soul blueprint and start to explore the potential of better alignment with an expression of your highest good, how might you rewrite these stories?

Journal about this for the next 10 minutes.

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SELF-FRIENDSHIP QUOTE: “Friends are angels that lift us to our feet when our wings have trouble remembering

how to fly.”

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