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Introduction
BACKGROUND
Awakening
In the practice of Awakening clients awaken to what is and what isnt. What is important to
them, what holds them back, what moves them forward, and what brings them joy? In Awakening
one awakens to their true passion, their Inner Power, their Higher Self, awaken to the NOW!
Accepting
In the practice of Accepting they begin to honor the Awakened state and what that means to
them in terms of perspective on life, life situation, and relationships. In this practice the client
begins releasing blockage and using the law of attraction in intentionally manifesting what they
desire in their life.
Actualizing
Having accepted what is wanted into their life; the relationships, the opportunities, and the
resources the client has begun Actualizing. In the practice of Actualizing clients work through the
details and the planning required to make changes, transitions, and have the desired impact in their
life and others. The vision becomes a reality!
HOW DO THESE PRACTICES FIT INTO YOUR PROCESS?
Everyones process is unique and we are all at different stages in our process. These practices dont
aim to define your process or what stage you are in. They serve the purpose of providing a
framework in approaching and enjoying your process. The practices are often re-iterative and reoccurring as we evolve through our process. Use the practices and the tools given to help you in
learning, growing, and enjoying your process. We are always in process, because life is a process.
WHAT WILL WE BE DOING DURING THE WORKSHOP?
Meditation
Creative Work
Visualization Exercises
Being in Your Process: Progressing, Clarifying, Uncovering
During the Week
RESOURCES
Binder
Website
Booklist
YOU!
The wheel of life is a visual tool used to measure your level of satisfaction in your life. Think of it
as a snapshot of the present, not that past and not the future. How satisfied are you today? This
tool is a great place to start when beginning coaching or when you want to get a quick glance at the
areas in your life you may want to focus on.
Directions: In each area of your life measure from 0 (lowest) to 10 (highest) your level of
satisfaction. Draw in the arc in each area that corresponds to your level of satisfaction. If your life
were a wheel how balanced would your ride be?
AWAKENING
Your Values
Exercise: Living Theme
Vision Mapping
Exercise: Your Vision
Creative Visualization
During the Week
YOUR VALUES
Below is a list value that may be of importance to you. Circle any word that value that speaks to the
essence of who you are.
Bliss
Bravery
Build
Calm
Capable
Cause
Coach
Comfort
Community
Compassionate
Complete
Conceive
Confidence
Congruent
Connection
Contentment
Courage
Creativity
Dare
Dedication
Delight
Dependable
Design
Devotion
Direct
Discern
Distinguish
Dream
Educate
Elegance
Emphasize
Empower Others
Encourage
Endeavor
Endow
Energize
Energy
Energy Flow
Enjoy
Enlighten
Enroll
Entertain
Excellence
Exhilaration
Experiment
Expert
Explain
Facilitate
Family
Focus
Foster
Free Spirit
Freedom
Fun
Glamor
Govern
Grace
Grant
Gratitude
Greatest
Growth
Guide
Harmony
Have Fun
Health
Honest
Honoring
Humor
Imagination
Impact
Improve
In Touch With
Independence
Influence
Inform
Ingenuity
Inquisitive
Inspire
Instruct
Integrate
Integrity
Invent
Joy
Laugh
Learn
Love
Magnificence
Mastery
Minister
Model
Move Forward
Nurturing
Observe
Open-minded
Orchestrate
Originality
Patient
Peaceful
People
Perceive
Perfect
Persevere
Persuade
Personal Power
Plan
Playful
Pleasure
Prepare
Prevail
Provide
Quest
Radiance
Realize
Recognition
Refine
Relate to God
Religious
Respond
Responsible
Risk-Taking
Romance
Satisfied
Security
See
Seek
Self-Expression
Self-Love
Sense
Sensual
Serenity
Serve
Set Standards
Sincere
Space
Spark
Spirituality
Spontaneous
Sports
Stimulate
Strengthen
Success
Support
Synthesize
Taste
Tenderness
The Unknown
Thoughtful
Thrill
To Catalyze
To Contribute
To Create
To Discover
To Experience
To Feel
To Feel Good
To Glow
To Lead
To Nurture
To Relate
To Teach
To Unite
To Win
Touch
Transform
Triumph
Trustworthy
Truth
Turn
Uncover
Understand
Unique
Uplift
Unstick Others
Venture
Vulnerable
Wealth
Win Over
List any additional values in the space below that are not on the list, but are essential to who you are
and your life.
1. ____________________
2. ____________________
3. ____________________
4. ____________________
5. ___________________
6. ___________________
Narrow the values you circled in The Values List and the ones you chose above to your top 10
values.
Top Ten Values
1.
2.
3.
4.
5.
____________________
____________________
____________________
____________________
____________________
6.
7.
8.
9.
10.
____________________
____________________
____________________
____________________
____________________
Now narrow your Top Ten Values to Four Essential Values in which you would like to guide your life
by. Choose the values that are most inline with who you are, where you are going, and how you
want to live your life. Be honest and open with yourself during this process.
I. ___________________
II. ___________________
III. ___________________
IV. ___________________
A living theme is a grounding statement based on your personal values and principles. It should be a
short statement that when referred to quickly encapsulates how you want to BE in all areas of your
life at all times.
Developing Your Living Theme
1. Choose your Values
2. Living Your Values
3. Create your Living Theme
At this point you have already chosen 4 essential values in which you would like to truly guide your
life by Next, you will do some inner work regarding what it looks like to live these values.
LIVING YOUR VALUES
What will I begin or continue to do to incorporate my 4 essential values into my life now?
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What will I learn, explore, and improve understanding in about myself and others related to my 4
essential values?
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How will others know that these are the 4 essential values that I am honoring?
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Mind mapping (or concept mapping) is a method of visualizing and understanding that involves
writing down a central idea and thinking up new and related ideas which radiate out from the
center. By focussing on key ideas written down in your own words, and then looking for branches
out and connections between the ideas, you are mapping thoughts, ideas, and concepts in a manner
which will help you understand and remember new information.
LOOK FOR RELATIONSHIPS
Use lines, colors, arrows, branches or some other way of showing connections between the ideas
generated on your mind map. These relationships may be important in understanding your vision
and seeing connections in different areas of your life. By personalizing the map with your own
symbols and designs you will be constructing visual and meaningful relationships between ideas
which will assist in the development of your vision. The key is to draw/write quickly on unlined
paper without pausing, judging or editing
Pausing, judging, and editing promote linear thinking and the idea of mind mapping is to think
creatively and in a non-linear manner. There will be plenty of time for modifying the information
later on but at this stage it is important to get every possibility into the mind map. Sometimes it is
one of those obscure possibilities that may become the key to increased understanding of self and
your vision. Write down key values, desires, and ideas.
USEFUL TIPS
Some find that using capital letters encourages them to get down only the key points. Capitals are
also easier to read in a diagram. You may, however, wish to write down some explanatory notes in
lower case (save this for later). We will do this when revisiting the mind map later in the workshop
when we discuss goals.
You may find it useful to turn the page on the side and do a mind map in landscape style. With
the main idea or topic in the middle of the page this gives the maximum space for other ideas to
radiate out from the centre.
RESOURCES
Use the space to low to write a Holistic Vision statement encompassing all areas of your life and
based on your values. Use the Vision Map you created to help guide in your writing. Summarize
your Vision Map in a few sentences.
My Vision:
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My Vision:
Reflections
1. Commit to changing one thing you do each day to recommit to your values and vision.
2. Try to be aware in how you live out your values and how they help guide in your decision making,
relationships with others, and most importantly your relationship with yourself.
Exercises
1. Use the vision mapping technique to develop a vision for an area of your life (i.e. Career,
Personal Growth, Relationships, etc.) You can choose an area listed in the Wheel of Life or an one
that you define. I personally like to work with the five areas, Financial, Professional, Personal General, Personal - Relationships, and Spiritual.
Identifying Talents
A. List up to 10 experiences youve had in the past when you did something well and enjoyed
doing it. Examples might be: leading a fundraising project for community service, writing an 18
page research paper, designing the interior of a bedroom, learning to ride a bicycle, resolving a
conflict, winning a basketball game, or caring for your younger brother/sister.
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
B. Now prioritize your top five experiences and identify what Talents of yours allowed you to
have the experience. Examples of personal qualities or skills include: athletic ability,
troubleshooting, leadership, design expertise, organizational skills, research abilities.
1.
2.
3.
4.
5.
C. What three college majors/jobs do you think would best utilize your Talents?
Accepting
Accepting: What? Why? How?
Insight Meditation: Accepting the Now
Your Vision: Accepting What it Means for You
Expectations and Fears
Higher Self
During the Week
WHY
To Release/Let Go
To Receive
To Move Forward
To Enjoy the Now
HOW
Being Mindful/Meditation
Being Honest with Yourself
Addressing Limiting Thoughts, Expectations, and Fears
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What did you notice about your mind and body during this exercise?
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What did you notice when you acknowledged a thought, feeling, or sensation?
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Revisit your Vision Map. Either the one you created in class or the one you completed for homework. Do
the latter if you would like to take a detailed look at one area of your life.
Take 5 minutes and truly look at your Map, what you wrote, the colors you chose, the connections you made,
the illustrations your drew. Next, look at the vision statement you wrote to accompany the map. Read it
and truly and wholeheartedly reflect on what it means in your life Today. What do you need to Accept, what
do you need to let go of, what already exists that is perfectly in its place. All three of these questions are
related to the practice of Accepting; accepting who you are today and where you want to go, and what this
means for you.
What in my life or this area of my life do I need to Accept?
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How will I do this?
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What in my life or this area of my life do I need to Release?
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How will I do this?
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What in my life or this area of my life do I need to Renew my Appreciation for?
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Now we have looked at some things we need want to work in acceptance in our lives and how we plan on
doing so. You may already be feeling some emotions around this work; they may be excitement, anxiety,
fears, motivation or a mixture of emotions. Next we will address the a common barrier in the practice of
Acceptance: Fear.
Triggers
Frequency
1=
occasionally
5 = always
Intensity
1 = little
5 = extreme
Impact on
Life
1 = little
5 = extreme
Impact on
Work
1 = little
5 = extreme
This document was compiled using content and concepts from The Coaching at Work Toolkit: A Complete Guide
to Techniques and Practices by Perry Zeus and Suzanne Skiffington; pages 135 and 137.
Fear Inventory
Next, we will take a second to unfold the fears that occur. The purpose of this exercise is to help bring
understanding to the fear, allowing you to manage and control it; and not let it control you. Use this
exercise to unfold the fears you identified in the previous exercise. In doing this exercise be aware of
expectations you may have placed on yourself or taken from society. How do they play a role in your life?
Are they limiting you or fueling you?
Fear Exercise II:
What are fears that you have?
Fear:
Description:
Origin:
Unfold It:
If
Then
Then
Then
Then
Take Power over
It:
What can you do
to notice this
fear when it first
shows up?
What can you do
to manage or
calm it?
Fear 1:
Fear 2:
Fear 3:
Dealing with fears plays a powerful role in Acceptance. Once fears are managed and under control, they no
longer control your behavior or cloud your vision. It then can be easier to Accept certain truths, lessons,
and receive the blessing, lesson, or opportunity you are in store for. Your fears then become opportunities
for growth and understanding, a place to begin learning about Self.
Your Experience
After the visualization use the questions below as a guide in journaling your experience with your Future
Self.
Initial Feelings or Thoughts
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What questions did you ask of your future self?
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What clarity or answers regarding areas in your life did you receive?
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Did you take the time to become your future self? If so, what did this feel like?
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What did you notice about your present self as your future self?
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Did you future self give you a gift? What was it, what does it mean?
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The exercise of imagining your future self is simply a reflection of what you already know today yet with the
releasing of any barriers, limitations, or fears. Connecting with your future self is a visualization tool helpful
in tapping into your true Inner Being.
RECOMMENDED READING
The Present, Spencer Johnson, M.D.
Meditation for Beginners, Jack Kornfield
The Power of Now, Eckhart Tolle
The Seven Laws of Spiritual Success, Deepak Chopra
Actualizing
Actualizing: Bringing the Three Practices Together
Meditation: Future Self
Actualizing: Creating Impact
Actualizing: Setting Goals
Actualizing: Working Out the Details
During the Week
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How would you rate these areas in terms of your satisfaction today and why?
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What do these two areas need to look like in order to be a 10 in terms of satisfaction?
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Take a moment and truly think about what needs to happen in your life for this to occur. For now, think of
this in terms of the impact. For example; If your area is Finances instead of jumping to how much money
you want to make or the job you want. Think first of the impact that will have. Some impacts may be: To
be financially free, to retire my mother, to live in my own home. This is an important place to begin so
that we dont get caught up in the details of, in this example, the raise or promotion. Instead we focus our
energy on the true desire behind it allowing for clarity in our goal setting and the Knowing of why we do
things. This knowing is key in helping us stay grounded, centered, and balanced. It also allows for more
open minded planning in our goal setting.
List the impact you would like to have first on yourself, then those you love, next your community, and lastly
the community-at-large.
My Area______________________________________
Personal Growth
1.
1.
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2. __________________________________________
2. __________________________________________
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3. __________________________________________
3. __________________________________________
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4. __________________________________________
4. __________________________________________
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5. __________________________________________
5. __________________________________________
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6. __________________________________________
6. __________________________________________
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7. __________________________________________
7. __________________________________________
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1.
1.
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1.
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2. _________________________
2. _________________________
2. _________________________
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3. _________________________
3. _________________________
3. _________________________
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4. _________________________
4. _________________________
4. _________________________
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5. _________________________
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5. _________________________
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6. _________________________
6. _________________________
6. _________________________
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7. _________________________
7. _________________________
7. _________________________
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8. _________________________
8. _________________________
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9. _________________________
9. _________________________
9. _________________________
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10. Knowledge_______________
10. Knowledge_______________
10. Knowledge_______________
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5. _________________________
8. _________________________
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Awakening
Value Exercise
Vision Map
Accepting
Insight Meditation
Self-Inquiry: Revisiting the Vision Map
Working with Fears
Actualizing
Future Self
What Impact do you want to have?
Guided Reflection 20mins
Propelled into Action 10-15mins
-What 3 things need to happen in your life today to begin moving toward your vision.
-Why do they need to happen? What are the benefits?
-What will you do to make it happen?
-How will you acknowledge yourself as it happens?
Creative Exercise (45mins) - Vision Board
Summary: Journaling
One on One for 15 minutes each (1 hour)
-What have you set forth?
-What do you need in your life to stick with it?
-What is the main thing you want to remember?
-Self Inqury/Challenge
-Give them the card - Reminder - Write an affirmation
Letter to Self - Affirmations
Conclusion (30 mins)
Reflection discussion
A Process
Your Toolkit
Staying True: Pink Bubble Technique
Your Toolkit
Value Exercise
Vision Map
Insight Meditation
Self-Inquiry Around Acceptance
Working with Fears
Future Self
Action Plan
Conclusion
Guided Reflection
The Roadmap
Individual Coaching Session
Letter to Self
Closing Discussion
REFLECTING
What 3 things need to happen in your life today to begin moving toward your vision.
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Why do they need to happen? What are the benefits? (optional)
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What will you do to make it happen?
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How will you acknowledge yourself as it happens?
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THE ROADMAP
What does a Road Map tell You?
Where are you going?
How are you going to get there?
How long will it take?
Signs to know your going the right way.
What do you need along the way?
Where will you get food and gas (renew your energy)?
Create a Roadmap for your Journey. Be Creative.Have fun.Be Gentle, Open, and Honest with
Yourself.
Where are you going? Your Vision
How will you get there? The Actions, The Goals, The Milestones
How long will it take? The Daily, The Monthly, The Yearly
Signs you know your going the right way? Maintaining Balance and Staying Grounded: Joy, Happiness, Peace
What do you need along the way? Your TOOLKIT
Where and how will you renew your energy? Self-Love, Self-Appreciation, Self-Acknowledgment
LETTER TO SELF
CLOSING THOUGHTS
Any thoughts?
The Journey of Life
Your Toolkit
Closing Meditation: The Pink Bubble Technique