One of the many exiting additions for my group, The Pencil Case, on The Mighty, is Pencil Case Prompts.
The goal of these prompts will be to to think, reflect, contemplate and share.
I will be sharing these prompts here on SparklyWarTanks with a link to the post on The Mighty!
Note: Pencil Case prompts are journaling prompts you can use for personal journaling or to answer in the comments for The Pencil Case Prompts posts. The prompt will always have two follow up question: What and Why to help us turn our thinking caps on!
Prompt 1
One thing that helps me to keep going is to remember random moments where I felt good. Some of those moments are moments where I accomplished/achieveved something and felt proud of myself or recalling my talents and things only I can do the way I do it.
Activity
What is an accomplishment, achievement or talent you are proud of?
What is the accomplishment, achievement, or talent?
Why is it important to you?
Note: There is nothing too big or too small to mention as an accomplishment, achievement, or talent.
Reflection
I know I mention this ALL THE TIME but I’m so proud of myself for 1. starting my brand and 2. expanding my brand to Motivation by SparklyWarTanks.
There was a point in my life where I didn’t think I would be anything or do anything worth mentioning. Being able to continuously work on something helps me in my darkest loneliest moments to remind myself that I CAN do what I SAY I can do.
Join this prompt’s conversation on The Mighty here.
Meditation and mindfulness are two complementary practices that can help enrich the relationship and connection we have with ourselves. Although different in subtle ways, meditation and mindfulness can teach self-compassion, self-awareness, peace, relaxation and calmness. When used together, meditation and mindfulness can also help to build and maintain a healthy relationship with the mind and body.
Meditationand Mindfulness
Meditation: Meditation is a practice and skill that welcomes calmness, stillness, focus, and concentration. By allowing the mind to focus and concentrate on the present moment, meditation helps to manage problems and consider solutions by developing the skills to navigate thoughts and ideas. With aiding in concentration, meditation also helps with calming internal turmoil and chatter. Meditation is a discipline and like any discipline takes practice and patience.
Mindfulness: Mindfulness is the skill, technique, and process of cultivating non-judgmental awareness of our thoughts, environment, and feelings. While it’s easy to over-analyze and overthink to gain control of our thoughts and feelings, mindfulness teaches us the power of noticing and observing. Without the urge to critique or change how we approach our thoughts, we are able to realize when and why those thoughts occur. To be mindful is to intentionally interact with our mind and body to welcome peace, relaxation, and rest. Like meditation, mindfulness seeks to draw attention to the present moment with awareness and intention.
Active Mindful Meditation Techniques
Note: Active mindful meditation combines the concentration and calmness of meditation with the non-judgemental awareness of mindfulness by accepting, noticing, and living through the sensations and experiences of the present moment.
Mindfulness Breathing
Thich Nhat Hanh, a Vietnamese Buddhist monk and peace activist in The Miracle of Mindfulness: An Introduction to the Practice of Meditation states “breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again.” Relying on our breath gives us the choice to return our attention to the present moment. While mindful breathing can be practiced in the crossed-legged position sitting upright as traditional meditation persuades, it can also be done at any time and anywhere, especially when feeling stressed or overwhelmed.
Step 1: Focus your attention on your breathing.
Step 2: Practice a rhythm of breathing that works best for you (either with your eyes opened or closed). Some examples of rhythmic breathing include:
Counting (whether for three, five, or ten seconds) as you inhale slowly, then counting again for the same amount of seconds as you exhale.
Using the 6-3-6 technique by inhaling for six seconds, pausing for three seconds before exhaling, then exhaling for another six seconds.
Simply observing the natural sensation of breathing itself.
Step 3: With each inhalation, focus on the inbreath and observe the sensation, warmth and coolness of breathing in. As you exhale, draw attention to your lungs, expanding diaphragm, and tip of your nose.
Step 4: Notice the thoughts that come up while you are breathing. As the thoughts appear imagine them drifting away with every breath.
Step5: Continue in this rhythm of mindful breathing as long as you feel it necessary.
Mindfulness Eating
Mindfulness eating builds awareness and improves the relationship we have with what foods we consume on a daily basis.
Step 1: Focus your attention on what you are eating. How hungry are you? Can you hold it in your hand? How does it feel? How does it smell? Is your mouth watering? Notice your thoughts as you begin to eat.
Step 2: Notice the food in your mouth, the temperature and texture of the food, and how you are chewing. Observe the sensations in your jaw as you are chewing and swallowing your food.
Note: Mindfulness helps with impulse eating by increasing your awareness to make choices concerning your eating habits. Why are you eating? Are you hungry? When was the last time you had a meal?
Mindfulness Walking
Mindfulness walking focuses awareness on both the body and environment.
Step 1: Choose your favorite place to take a walk whether it be a park, your backyard, a beach, garden or other desired place.
Step 2: Start by standing and evenly distributing your weight on both feet. Observe and feel your body balance on the solid ground. Before starting to walk, mentally scan each part of your body for pain, stress or tension.
Note: Body scanning is a mindfulness technique that allows you to navigate bodily sensations. You can practice body scanning at any time while doing multiple activities. Body scanning is increasing awareness of how your body feels at any given moment.
Step 3: Begin to walk! Notice and become mindful of how you are walking. Take note of how your feet are touching the ground as you walk forward. Slowly move your attention to each part of your body from your feet to your ankles all the way up to your hips. What are the sensations in your feet, ankles, shins, calves, joints, and hips?
Step 4: Notice the air blowing against your skin. What are you thinking? How do you feel?
Note: Active meditation and mindfulness increase your focus and awareness of your body movements and thoughts. There is no need to regulate or change how you would regularly perform these actions; simply notice and observe.
Understanding the Power of Making Mindful Choices
Some find meditation, in its traditional sense of restricted practical consciousness, stillness and focus to be difficult to practice especially when experiencing racing thoughts and stress. By utilizing active meditation techniques, it’s possible to not only incorporate meditation during our every day schedule, but also increase awareness and become mindful of our present self. By understanding our body and needs, we are able to appreciate the power of having and making choices on a moment by moment basis. To have choices reminds us of who we are and what we are capable of.
Reminder: Check out my certifications tab to see all I learned and the link to the mindfulness course I took!
So this post appeared on my Facebook feed and allowed me to reflect on the previous conversations I’ve had with my therapist. Conversations centered around relationship-building, relationship maintenance, and relationship termination. Relationship in this sense is defined by any bond I make with who I’ve come to encounter.
Relationships (whether platonic or romantic) are complex and whether we choose to remain in such interactions with others is what we have control over. We have control over who we surround ourselves with.
Still, while in my current frustrations, I’ve realized my habit of “holding space” although torn between whether im valued or thus appreciated in such bonds. When do I draw a line between moving past and holding space? In what ways can I hold space while also ensuring my needs are met and I feel the relationship is benefiting both parties?
Holding space is a form of love and acceptance. And while this year, in particular, has shown me my own strength in my “space holding” capacities, I do value this part of me. I hold space because I love my friends, family (actual, internet, from school or in other instances) and I choose to make room for them. Make room in how I love and support those who’ve shown me vulnerable parts of them.
And yes. Making space isn’t easy as everyone is different and I can’t control others’ “space holding” capacities, only my own. To become frustrated and rash is how I’ve come to include my own needs and put myself in the equation too. Holding space doesn’t mean I won’t get frustrated, triggered, or annoyed. Neither does it mean I’ll abandon myself in pursuit of others’ needs, but I still will make space as well as hold space.
To the people that I love and cherish, there is always space for you. I love you and will always have space in my love for you. If we’ve fallen out or hurt one another in some ways I still have space and I’m rooting for you wherever you are. If we’ve just got to meet one another and getting to know the complexities of one another’s character, my space is here and isn’t going anywhere. And as I hold space for others, my only desire is that others will also hold a space for me.
Often times we stay stuck in the reality of our past. We dwell and ruminate on the what-ifs and maybes. We stand in what we can’t walk away from. But, that doesn’t have to be where we are forever. We can give ourselves permission to move forward. We can dissect and navigate our mistakes, regrets, and pain in order to clear the path of progress for ourselves. The more we become comfortable with our discomfort and adjust our eyes in the darkest parts of ourselves, we learn to forgive what we were and make room for who we can become.
Make room for yourself to walk forward. Clear a path so that you can forgive and lift the weight that’s been keeping you standing instead of moving forward. Manifest something different. Manifest clarity and grace. Manifest wellness and peace. You deserve to feel free. This is your time for freedom.
Busyness is how some of us distract ourselves from our thoughts and trauma. With so much to do, there is often no time to stop, reflect, and build a relationship with ourselves. In times of isolation, however, it’s more difficult to combat and dismiss the impulse of intrusive thoughts. This may even be the first time some are alone with their thoughts and can’t immediately turn to “doing” to deflect negative patterns of thinking.
What do we do when experiencing an overwhelming spiral of intrusive thoughts?
Acknowledge the thought. Ask yourself, Is this thought familiar?
Identify the feelings the thought brings up. How am I feeling? Why am I feeling this?
Turn to a productive perspective to address spiraling. Is this thought true or intrusive?
Reassure yourself that you are doing the best you can and practice self-compassion. What is triggering this thought and what can I do to help myself reframe/dismiss this thought.
Write down what you are thinking or feeling. How intense is what I’m experiencing?
Ask for help or talk to someone you trust to get a different perspective.
Building a sense of self-awareness takes time and patience. There may even be parts of ourselves we may encounter for the first time and that’s okay. We are all multifaceted. Building a relationship with who we are is important.
This may be the first time we find ourselves actually reflecting, but that doesn’t mean we can’t grow and learn to love all parts of ourselves.
Mind is flooded with questions. Ones that I can’t answer. The type that is out of my control. It’s like…how come I haven’t seen any rainbows? Maybe some miracles?
Love?
No?
Just for maybe five seconds, some flowers to represent the “well done.”
I guess I’m just emotionally exhausted.
Adulthood draining me and my subconscious.
A constant cycle of letting myself out to dry after endless tears feel like a thunderstorm.
I’m drenched with the “Whys” and “if.”
In my stomach the lightning of not feeling good enough.
I feel it strike all the way to my chest. Not killing me though but maybe it should.
…Perhaps one day, when I’m not looking, peace will knock at my doorstep ready to move in with me.
The sky will be clear.
The rain passed away.
All simply because I deserve it.
I deserve to be loved.
I deserve to feel peace.
I deserve the bouquet of flowers ready for me.
All because I deserve to be happy too.
…Until then I wait as I sit in the rain.
What is something you are working on in terms of feeling fulfilled?
One of the greatest feelings is knowing you are continuously working toward something. Whether professionally or personally, feeling and doing your best is important.
Now that we’ve reflected on struggles vs. things we’re good at that can help us cope, what do we want to work on? What are our next steps to getting to a place where we want to be mentally, physically, emotionally, spiritually, etc.?
Reflection
Working on finding worth and value in myself is my main goal for this year. Whether it’s being proud of myself or not taking it personally when things don’t work out the way I planned, I will still know that I have value and worth.
The more I see myself as worthy of success and peace, the easier it will be to realize my intrinsic value.
Affirmation: I am filled with value and worth. I accept and love myself.
Sometimes we get wrapped up in our struggles and hardships that we don’t stop and practice activities and skills we are good at that can calm us down. Just as much as we spend our time doing things we feel we have to do, we can also do things we want to do.
Being active in activities, skills, and hobbies we are good at is satisfying and can boost our self-esteem.
The list of possible activities, skills, and hobbies are endless and aren’t limited to specifics. You can be good at whistling, organizing messes, painting, writing short stories, being a good listener, etc.
Hint: Think of what you are good at and helps you cope.
My Reflection
For me, I’m really good at organization and creative projects. Nothing calms me down more than the satisfying feeling of a clean and organized space to do my projects in.
You can find this Reflection card on my Mighty page here.
Have you ever felt “weird” or uncomfortable around a person, situation, experience, or place? Has your body ever told you that something isn’t right but you didn’t know whether you were being paranoid, nervous, or anxious for no reason?
In most, if not all experiences you will evaluate what’s going both consciously and unconsciously. Your intuition is a sudden feeling or reaction that tells you something about what’s going on that’s not always conscious or logical. Once you become in tune with how to navigate your intuition, it will become easier to protect yourself and your boundaries.
Listen closely to what your body is telling you. Know when you are anxious, nervous, uneasy, or not feeling “right” and what that means. Take the time to strengthen that “gut feeling.” It will only get better the more you listen. Stop ignoring your body’s signals.
Enter new situations with an open mind. As much as we think we are similar to those around us, we all have different experiences that shape how we behave and what we believe. The important part when it comes to new experiences, however, is to separate what we believe will happen or want to happen based on those preconceived beliefs from the reality of what’s going on. At times we may attach our expectations on these situations and in turn, ignore what is actually going on.
Sit back and observe instead of leading the experience with expectation. Who are we talking with? Where are we? How do I feel? Being mindful of ourselves and what is happening will allow us to make a decision whether this is a situation we want to continue engaging in or exiting.
Adjust to what is presented and allow the experience to flow as it may. What fits, will fit. What falls, will fall.
SparklyWarTanks 