Have you ever felt that your thoughts, words and actions weren't aligned with your values? And as soon as you've said or done something, you immediately feel discomfort in your body?
This workbook is designed to support your alignment and strengthening it by conducting self check-ins. We will evaluate how much of your mind, words and actions individually are aligned with your values and also examine the overall value alignment score to gain a holistic understanding.
It's great to use for a mid-year check-in, but Mindox's suggestion is to do this exercise when you feel a knot in your mind/body to untangle and deep dive into where that knot is residing, and hopefully finding a way forward.
*This workbook is free for those who have completed at least one session at Mindox.
Compassion Exercise (Adjusting to a new norm ver.)
Navigating through the new norm by focusing on 'how-you-feel'
Step 1: Learn about yourself. Easier said than done, but there are tools such as16 personalities to get a sense. See how you go with the test, sleep on it, and take what you believe is relevant for you.
Step 2: List emotions that trigger your positivity. It could be happiness, gratitude, joy or appreciation. Positivity is each to their own, so write down the emotions that makes you 'feel' positive.
Step 3: From the emotion list from step 2, brainstorm these two things. One; what are you thinking, or what goes through your mind when you're feeling specific emotions? Two; what is it that you're doing, or action that you're taking when experiencing those emotions?
To give you an example, I am thinking about all the people that I love in my life when I feel a sense of gratitude. I am doing something for others when I feel gratitude.
Step 4: Once you've listed your 'mind' and 'action' it's time to see if you can find any consistencies or similarities on your list. Merge them together, and now you have a 'mind' & 'action' exercise!
Step 5: Put those exercises in your schedule as a reminder to practice your very own certainty. This way, you will be able to live in the light you've created.
Adjusting to a new norm is accepting that your past norm is no longer present. With that, it is important to address not only the required change in 'actions' but also acknowledge the 'mind conditioning' from the past norms and unlearn things accordingly.
Give above steps a go by utilising the worksheet, with a reminder that you're not alone in this journey.
'Ji' is to offer joy to others, and 'hi' means to alleviate their pain.
Here, you have a downloadable & free30 Day JIHI Workbookto strengthen your compassion muscle.
This is how you could utilise it.
Monthly promise to self
- Write down what you'd like to promise yourself. For example, I promise to say something kind to myself every morning.
- List 3 things that you've said or done to others that were kind.
- Identify and list 3 things that you thought were kind based on others' actions towards you.
- Identify and list 3 courageous things you did or say today. It could range from what you did for yourself (ie, I had a kind conversation with myself during a challenging moment - remember compassion is courage!), or did or say to others.
Things that didn't go well today
- Write the first thing that comes to your mind.
What advise would you give to a friend?
- Having written what didn't go well today, if your friend came to you for support, what advise would you give to your friend? Those words that you've given to your friend, are words of compassion you can give to yourself in reverse!
Ready for your 30 day challenge? You can download for free and start training your compassion muscle today!