Pre-Program Workbook & Intention Setting Journal
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1 Pre-Program Workbook & Intention Setting Journal
2
3 WELCOME! Congratulations on taking the first big, beautiful step towards creating the life of your dreams. The fact that you are here, says a lot. It says that you have made a commitment to yourself. A commitment to being your best. A commitment to living what you love. You are here to re-connect with your true essence. To peel back all of the layers of everything you are not so you can discover who you truly are. So take a moment to really acknowledge yourself for that. Close your eyes, take a deep breath and feel proud of yourself for taking this step. The journey you are on takes courage. It is a journey that not everyone is willing to take. It may challenge you and stretch you, but the shifts you will experience internally and the results you will experience externally will make it worth it. In order to grow, you are first going to have to get uncomfortable. So, be willing to embrace the unknown, welcome in the discomfort and open your heart to the possibilities that lay before you. Imagine what could happen in 90 days? Let yourself get excited. Open up to new possibilities. Dream big about what could potentially unfold for you over the next 90 days. The combination of focused intent, applying powerful practices and receiving ongoing support is transformational. Anything could happen. Really stretch and expand your mind to entertain limitless possibilities. Dream big, play big and get ready to dive deep.
4 SET YOURSELF UP FOR SUCCESS There is a delicate balance that is required at the start of a program like this. While on one hand, I am going to encourage you to dream in expansive ways without limitation, I also want you to ensure you are setting yourself up for success. The most important thing here, is not what you achieve, attain or create, but what you experience within yourself. I want to encourage you to keep your focus on who you are being, how you are feeling and what is going on within you, rather than your external actions or results. Who you become through this journey is much more important than what you do, create or achieve. I would much rather you only focus on a few small things, and master them, rather than trying to do ten thousand things and struggling with them. Setting yourself up for success requires you to set intentions that feel achievable to you. If meditating for 30 minutes each day is not attainable for you, do not set it as a goal. Instead focus on creating a regular 5-10 minute practise. If getting to yoga class 3 times a week is a struggle, ditch that intention, instead aim for one day a week, or even practise integrating a mini at home yoga or stretching session in to your week. I want you to end this program feeling proud of yourself. Feeling like a success. So, yes be lofty. But also be realistic. Make this program work for you and ensure everything you intend to create is supportive for you, rather than being something you think you should do, or something that someone else is doing. This journey is yours, and yours alone. So love yourself enough to set yourself up to succeed and feel proud of yourself at the end of it.
5 HOW TO PREPARE FOR THE PROJECT The pre-program work is all about preparation. I would love to encourage you to really take some time to create clarity, focus and intention around this work, rather than just diving in to it unprepared. The pre-work period is your chance to reflect, re-assess and zoom in on what you want to create and experience. This is work that can be savoured and gently explored. Do not rush it. You may start it, take a break, leave it and return later. That is fine. You may even feel to make this a sacred practise but setting aside some quiet time, making a pot of herbal tea, playing some soft music and really turning in to your heart and loving inner wisdom to let it guide and support you. Here is where our pre-work will begin: 1. Reflect on where you are 2. Forgive and release 3. Get clear - Pre on Work how you Workbook want to feel - 4. Set your inner & outer intentions 5. Choose your powerful practices 6. Key themes
6 1. REFLECT ON WHERE YOU ARE I want you to take a moment to get a little reflective and review where you feel you are at within yourself and your life right now. Do your best to complete this from a non-judgemental space, but rather as a gentle witness and observer. It can at times be a little confronting to get conscious and aware of everything that is and is not working for you, but it will really help you to see clearly what you want to change. Try to approach this with an energy of openness, compassion for yourself, curiosity and playfulness. The more you can love and accept where you are, rather than resisting and hating it, the easier it will be for you to start to create shifts. See if you can open your heart and embrace everything you uncover, rather than rejecting it. WHERE AM I AT IN EACH AREA OF MY LIFE RIGHT NOW? WHAT IS UNFOLDING WITHIN MYSELF AND/OR MY LIFE THAT FEELS LIKE IT IS NOT WORKING FOR ME? REFLECT ON THESE QUESTIONS AND PAINT A LITTLE PICTURE (BELOW AND ON THE FOLLOWING PAGE) OF WHAT IS GOING ON:
7 1. REFLECT ON WHERE YOU ARE
8 2. FORGIVE AND RELEASE Reflect on the patterns, behaviours, ways of being or thinking that have created your results. Rather than beating up on yourself, I want you to do the opposite and forgive yourself. Complete the sentence, I forgive myself for then read it outloud and include the sentence at the end which states I am now ready to let this go I FORGIVE MYSELF FOR AND I AM NOW READY TO LET THIS GO. I FORGIVE MYSELF FOR AND I AM NOW READY TO LET THIS GO. I FORGIVE MYSELF FOR AND I AM NOW READY TO LET THIS GO. I FORGIVE MYSELF FOR AND I AM NOW READY TO LET THIS GO. I FORGIVE MYSELF FOR AND I AM NOW READY TO LET THIS GO. I FORGIVE MYSELF FOR AND I AM NOW READY TO LET THIS GO.
9 3. HOW DO YOU WANT TO FEEL? Everything you do is for a feeling. You may not realise it, but the reason you want your desires, dreams or goals to manifest so that you can feel a certain way. Once you see this you can begin to uncover what the key feelings are that you want to experience, and you can start setting up your life to help you feel that way now. Take a moment to think about some of the key feelings you most want to experience. Is it peace, freedom, bliss, aliveness, joy, passion, sensuality, connection, lightness, depth, play, wholeness, love etc? Once you identify them, use these as your guide through the program and ensure every intention you set and every action you take supports you to feel that way. THE TOP 3-5 FEELINGS THAT I WANT TO FEEL ARE: WHAT HELPS ME TO FEEL THAT WAY NOW?
10 4. SET YOUR INTENTIONS Now is your opportunity to think and feel about what you would love to create and experience over the next 90 days. This is where you declare it all! I want you to work with the balance of aiming high and dreaming big so you can stretch yourself, while also being gentle and attentive to what feels realistic for you. This is not about lowering your standards and allowing your fear-based mind to talk you out of what you want. It is simply about supporting yourself. I want you to declare whole-heartedly and fearlessly what you desire. Let yourself dream in possibilities, but be detached and flexible about how and when it all comes about. As you set your intentions, keep the following points in mind: 1) Do not worry about the how: If you get too hung up thinking about how these will possibly all come about, you will overwhelm yourself. You will learn everything you need to know to manifest these as you move through the project. For now, all you need to do is decide what you want. 2) Pay attention to how you feel: There should be a balance between feeling a little nervous about your dreams, while also feeling excited and eager. If they feel heavy, restrictive or forced they are probably not right for you. But if they feel unchallenging and a bit boring then you are probably not dreaming big enough. 3) Set both internal and external intentions: Internal intentions are focused on the person you want to be, how you want to act and how you want to feel on a daily basis. External intentions are more so about the results you want to achieve, and the change you want to see around you. 4) Change occurs from the inside-out: If you do set external intentions, keep in mind that all outer change must first be preceded by inner change. 5) Have fun: Stay light-hearted as you set your intentions. You can always change them as you go along so do not put too much pressure on yourself to create the perfect intention. Just enjoy the process and see what comes up for you as you go through it.
11 SET YOUR INNER INTENTIONS Your inner intentions focus on the shifts you want to create within yourself - within your mindset, your energy, your actions, your beliefs, your habits, your self talk, and your feelings. Think about the shifts you would love to experience within yourself over the next 90 days. Set your intentions below. THE INNER SHIFTS I INTEND TO CREATE OVER THE NEXT 90 DAYS ARE:
12 SET YOUR OUTER INTENTIONS Your outer intentions focus on the changes you want to create within your life and your external world. Look at each area of your life from your relationships, home, body, career, finances, family, lifestyle etc. Think about the shifts you would love to create in your life over the next 90 days. Set your intentions below. THE OUTER CHANGES I INTEND TO CREATE OVER THE NEXT 90 DAYS ARE:
13 5. CHOOSE YOUR POWERFUL PRACTICES The power of this project lies in the fact that you are literally showing up 100% to apply every powerful principle, practice and tool that you know. Many of us are aware of the power of meditation, the wisdom of our inner guidance and the transformative effect of changing our mindset. But not all of us actually show up and live or apply the stuff that we know. That is why this project rocks. You will be lovingly guided week by week to do this beautiful work, apply life-changing practices and receive ongoing support as you do it. Over the course of the project I am going to share a lot of powerful practices with you. I will guide you through exercises and activities. Share with you new ways of acting, being and thinking. And guide you to approach life in a whole new way. But to get started, I would love for you to choose some practices that you would like to focus on applying through the next 90 days. Ideally, I would recommend you aim to practice these (or a variety of them) on a daily basis. It is up to you how you want to apply them. They can act as a toolkit of practises for you to draw on when you need support and comfort, or you can choose to make a commitment to practising one (or a few of them) on a daily or weekly basis. Be gentle on yourself. The aim is not to try and be perfect and do all the things you think you should be doing. Remember it is not about the actual actions but how they make you feel. So choose practises that feel good to you. If meditation stresses you out, then leave that for the moment, and maybe instead choose painting which perhaps even puts you in a type of meditative state. If you hate intense exercise, then drop it and instead choose for a leisurely nature walk. Let the core feelings you chose earlier, guide you through this activity.
14 CHOOSE YOUR POWERFUL PRACTICES SOME EXAMPLES OF POWERFUL PRACTISES WHICH MAY SUPPORT YOU ARE: Journaling about your thoughts and feelings Creating a morning routine A gratitude practice Visualisation Choosing a daily feeling word to embody Practicing affirmations Reading a section of an inspiring book daily Emotional Freedom Technique Using crystals Yoga (either at home or in a class) Dancing naked around the house Doing oracle card readings Making a vision board Being in nature Meditation (either sitting still, or in whatever way you feel!) Creativity through painting, drawing or any other form Self care practices Setting a daily intention Listening to inspiring audio s or podcasts Playing with your - Pre pets Work Workbook - Writing on a blog Daily green juice or green smoothies Connecting with your body through massage and touch Running on the beach Having a hot bath Seeing healing practitioners like Reiki masters or Kinesiologists Working on a passion project Attending workshops and events Cooking Spending time with friends or family members who you love Sleep Watching funny movies When you turn over the page to choose your practises, feel free to draw on this list, or also make up your own!
15 THE POWERFUL PRACTICES I WANT TO IMPLEMENT OVER THE NEXT 90 DAYS ARE:
16 6. KEY THEMES After completing these areas of intention you may have noticed some key themes arising. These for example might be; self love, abundance, personal power, living as a creator, being more positive, following my heart, doing what I love, gratitude, unconditional love, self care, acceptance, changing my mindset, releasing fear or playing bigger etc.. CHOOSE BETWEEN 3-6 KEY THEMES THAT YOU WANT TO FOCUS ON THROUGH THIS ROUND OF THE 90 DAY TRANSFORMATION PROJECT:
17 CONGRATULATIONS! You have reached the end of your pre-work workbook. I recommend you keep this workbook and your responses close by as you move through the next 90 days. Continue returning to your intentions and the practises to have committed to. Use these as a guide for your journey. YOUR WEEK ONE RESOURCES WILL BE AVAILABLE ON SATURDAY 1 ST OCTOBER, SO STAY TUNED TO YOUR INBOX FOR DETAILS! In the meantime: + Share your experiences of your pre-work with your tribe in the Facebook community. Let them know your intentions, your key themes and the practices you are going to take on board. + Help spread the the message of The 90 Day Transformation Project by snapping a photo - Pre and Work sharing it Workbook on social media using - the hashtag #the90daytransformationproject. Connie x
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