Here are three exercises that I have found to
be very helpful for myself and for anyone I've known that have tried
them. I hope you enjoy them too!
Daniel
4
Questions
Gratitude
Healing
4
Questions
These are 4 questions to use when you are faced with a challenging interpersonal
situation and are not sure what to do.
I have used these 4 questions for the last 18 years. During difficult times, I carry them with me on an index card because I
find it easy to forget them in the heat of things.
1.
What is my responsibility in this situation?
This is asking
if what is happening right now is my responsibility (did I do something to
contribute to or cause it). If the
answer is no, I just let it go and be supportive of the other person. If the answer is yes, I move on to question 2.
2.
What can I do about it?
If for
example, I made a mistake and hurt someone’s feelings, I could decide that
calling up the other person and apologizing would be a good way to make amends.
3.
When can I do it?
I might not be able to call or see the other person right away, so I could decide that
next Monday I will call the person and apologize.
4.
How can I be more gentle to myself in this situation?
This is the most important question and step of them
all. If I have decided what is
mine, what and when to do something to make the situation right, then all that
is left is to forgive and be kind to myself.
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Gratitude
This is a very simple exercise that will change your life and reprogram your
cells!
1. Breathe gratitude into your
heart.
Take a few slow deep easy breaths (with the
exhale taking longer than the inhale.) While inhaling, imagine as fully as
you can that you have gratitude coming into your heart and filling up your
entire body. Enjoy the
feeling!
2.
Speak out loud what you are grateful for.
After you have inhaled gratitude, pause for 2 or
3 seconds and then speak out loud what you are grateful for in your life.
Notice the vibration of your voice move through your body as you say what you
are grateful for. Enjoy the feeling!
3.
Repeat.
Practice this at least once a day for 5 minutes
and in a short time you will notice changes in how you think and how your body
feels.
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Healing
In order to be able to
heal or do healing work, we need to be present and have a
felt sense in our bodies where we are safe. This safe place is where our
truth is, which is that we have always been safe,
all we are is love and we are connected to every living thing.
Our task then becomes, how to remind ourselves of who we are. The
following exercise does this very simply.
1.
Sit in a chair and notice the chair underneath you.
Feel the support of the seat, the support of the back and how your body responds to that connection.
This allows you to bring all of your energy into the present
moment. Whatever you are feeling in your body is just right.
2. Notice your breath coming in and out.
This
deepens your connection to your body, your truth and the present
moment. Let your exhale be longer than your inhale - this calms
your nervous system.
3. Notice where in your body you feel safe (or comfortable) and
breathe.
The
important part is that you notice where you are safe and from that
place to notice what is going on in your body and your
life.
You don't
need to figure anything out, just notice if you are present or not and
what that feels like. If you discover you are not present, then
really lovingly, just go back to feeling the chair underneath you,
then your breath and where you feel safe. It
is from this safe place that you can know and speak your truth.
It is from this place you have choice.
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