Day 29 April Intentional Healing
1. Being in the moment or the power of now!
Focusing on what is in front of you
This is a Stoic concept.
However, the Stoics had different tools which worked together to improve presence.
We also require the best approach and tools.
Without tools and an understanding of what it means to be present, we can bypass emotions.
Being present requires practice of self-parenting foremost, and then once proficient, it becomes easier to manage ourselves and come back to the now.
Self-parenting is being present.
Ways we practice a quick return to presence or mindfulness
Observing thoughts and reframing
Boundaries
Less complaining more parenting.
More forgiveness and more presence.
More letting go and more feeling.
SIFTSEM
Marcus Aurelius said, "Do not be anxious. Nature controls it all. Soon you will be no more! "
2. Daily Evaluation
Ask yourself these questions
What have you done differently today?
What creativity have you explored?
Who inspired you today?
How did you love yourself with five love languages today?
What can you do differently tomorrow?
3. Grounding activity today
Meditation
Improves the mind body gap
Look for different types on YouTube.
Practice meditation first thing in the morning, for 5 to 20 minutes.
To anyone new
Start self-care with SIFTSEM.
Morning
Gratitude , meditation, deep breathing, Carthartic shake, affirmations, self-hugs, tapping, cathartic shake and setting an intention.
Throughout the day Mindfulness
Segment intending
Boundaries
Less complaining
Laughter
Forgiveness.
Kindness
Healthy eating
Exercise
SIFTSEM
Night
Bed time reflection
What can you improve, learn from your day.
Welcome to SIFTSEM
Siftem number.
Date 29/04/2022
Evaluation of last SIFTSEM
Letting go of guilt and writing a reflection.
Intention of the week
Significance or accomplishments of the day:
Intention for the day :
Self-care needs met: Gratitude. Meditation. Affirmations. Deep breathing. Vision Board. Catharsis. Exercise. Socialise. Boundaries. Journal. Random Kindness.
1.Pause and take 15 deep breaths.
2.Distress temperature from 0 (calm) to 10 (very distressed)
3.Trigger
4.Pre-triggers
Old.
History .
Recent triggers
List self-care today?
S
I
F
T
Root cause- One to 5 whys. Up to 3 quite useful
Why to your key issue or dominant thoughts=A
Why to answer to A = B
Why to answer to B= C
Why to answer to C= D
Why to answer to D =E
E & X = Root cause = Unmet need
10.Meeting needs.
Immediate solutions:
5 love languages and 5 senses : hugs, rocking, calming oils, gratitude, affirmations, thought replacement and role reversal
Intermediate Solution.
Love on three levels
Self-care
Second level
Third level
Long-term Solutions.
Distress temperature
Evaluation on intention and developmental needs
SIFTSEM TOOL- Sensations, Images, Feelings, Thoughts, Soothing, Endorphin Release, and Meeting Unmet Needs.: A solution focused emotional-regulation and cognitive restructuring tool for triggers. https://www.amazon.co.uk/dp/B08TQCYC7G/ref=cm_sw_r_apan_i_XXRY91QWKMGGNXE0ESMX
Heal your inner child to connect with yourself!: Self-reparenting to strengthen the self-connection for quality life! https://www.amazon.co.uk/dp/B08W3F34WG/ref=cm_sw_r_apan_i_76CBEMWTNGCESPRA0HWX
Love on three levels: Finding love in the right places https://www.amazon.co.uk/dp/B08W7SQ5HY/ref=cm_sw_r_apan_i_1AWP8NGYT7ZSGJKS25PV
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