MJQs

IF YOU WANT TO GO DEEPER...

MESSY JOURNALING QUESTIONS

The Messy Journaling Technique is a rebellious tool to help change your life for the better.

So, journaling is a great self-development tool

We know this and yet

So many times I hear people say they ‘should’ be journaling

It gets added to that overflowing never-ending list

Which is really unhelpful when you're overwhelmed

There's lots of methods: this is mine

Write to empty your mind

Write to clear your head

Write to feel better

Write to get out of overwhelm

Write without care for whether you can read it.

For more detail please listen to my podcast episode on this.

Listen to Episode 74

August Workshop: Get things done in a more gently rebellious way with the power of intention setting

Start where you are:

When you think of your current goals, identified and not, and all your to-dos, how does it feel?

It may be worth listing a few of them and the feelings about them.

Identify how you want to feel instead:

about the goals and to-dos in general
About specific things

Now look at the when this/then thats you have just identified:

What do you notice?
What are you waiting for?
Is it true that you will definitely feel differently when they are done/achieved? For how long?

Everything we do or don’t do is because of the feeling we believe it will give us.

Intention Setting Practice:

Focus on the feeling you believe achieving this will give you (start with the end in mind)
Focus on HOW you want to achieve it/move towards it
Set these feelings into a clear (feeling) intention

NB: you are not setting a rigid ‘I want this and it has to happen this way’. You are owning what you want on a deep level, acknowledging that with a clear statement (with words or just feelings, written, spoken or a silently whispered declaration)

Now: lean back and trust. Let the intention carry you and the load. Let it guide you in the actions you take and the way you are being.

Experiment - have fun, get curious, hold it lightly. Notice any shifts.

An invitation to practise together as a group during August:

Set a clear intention for what you truly desire to receive (effortlessly, without having to do anything) from this community.

September Workshop: The New Beginnings Tool

Harness the momentum of the New Beginnings Energy of September whilst letting go of the pressure.

What are your childhood memories of September? Maybe create two lists - one of excitement, one of fear. Notice it all with love and self-compassion.

What are your present feelings about this September? Excitement/fear, anxiety, pressure, overwhelm.

Get more specific:

What are you excited about at the moment?

What are the fears, anxieties and pressures?

Notice all of it, then notice it neutrally.

The New Beginnings Tool invites you to tap into the momentum of the excitement of September whilst releasing the pressure.

Where would you like to infuse this New Beginnings energy?
Habits you want to keep

Habits you want to drop

Habits you want to start

Go tiny - one bounce on the trampoline, 5 minutes on the piano, 5 minutes of exercise….

Bypass you amygdala.

Pick one thing and play.

Infuse your commitment to it with New Beginnings Energy and let go of the pressure, knowing that you will fail and that’s ok because over here in The Gentle Rebellion, there is a new beginning available to you in every moment.

So, this is an invitation to capture your excitement of September while releasing the fear - and then use it without needing the excuse of it being September (or January).

October Workshop: Using the falling leaves to remember that letting go of stuff that no longer serves you is the easiest way out of overwhelm into more ease.

October Workshop MJQs

Autumn gives us the opportunity to remember to let go of stuff that no longer serves us: patterns of thoughts, beliefs, patterns of tension in the body, physical clutter…

What might you be ready to let go of - gently, with gratitude?

Autumn shifts: what’s in it for you? How is the change of season affecting you this year? Do you feel a need to slow down, withdraw your attention inwards…or not? Or something else? It’s all about you.

Two ways to do this:

Mind-based: notice what’s clogging up your mind and choose to intentionally let go of an identified repetitive thought pattern or belief that isn’t working for you.
Body-based: notice patterns of held tension, drop the judgement and attempts to problem solve them and allow space for them to release if they wish to.

Using the falling leaves to remember that letting go of stuff that no longer serves you is the easiest way out of overwhelm into more ease.

Mind check-in:

How overwhelmed is your mind?

Notice feelings of spaciousness, gratitude, ability to notice the good stuff around you; how good you are at controlling your attention.

Notice loops of doom, repetitive rehearsal of old and future conversations, fear of disappointing others, imposter syndrome. Worry about health, money, relationships.

What soothes and calms your mind? Is there a simple practice you can use to support your mind?(see audios or pick your own favourite practice)

Could you let your heart and body weigh in more?

Body check-in:

How well do you feel?

How have you been treating your body?

Has it been affected by the change of season?

What seasonal delights might it appreciate? (cosy jumpers, hot chocolate, kicking leaves- keep it simple and easy.)

Heart check-in:

What is your heart whispering to you?

What might tickle your heart and make you chuckle?

What do you long for this autumn?

Are there any seasonal mini-adventures you wish to experience?

November Workshop: Creating a more purposeful end of the year

November MJQs: Creating a more purposeful end of the year

If there was one thing that would make your heart sing to complete this year, what might it be?

What have you already achieved or experienced towards this goal?

What have you done or shifted towards this goal?

What’s stopping you now?

How can you go all-in?

Imagine it done. How do you feel?