your authentic journey
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your authentic journey Andrea Moynihan
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Š 2015, Andrea Moynihan. All rights reser ved. No part of this book may be reproduced in any form or by any means, electronic or mechanical, including photocopying, recording or by any information or retrieval, without prior permission in writing from the publisher. Under the Australian Copyright Act 1968 (the Act), a maximum of one chapter or 10 per cent of the book, whichever is the greater, may be photocopied by an educational institution for its educational purposes provided that the education institution (or the body that administers it) has given a remuneration notice to Copyright Agency Limited (C AL) under the Act. Any view and opinions expressed herein are stickly the author’s own and do not represent those of Blurb. Moynihan, Andrea Your Authentic Journey Published by Blurb Australia www.blurb.com/australia Australia Editing by Tom Spalding Photography by Andrea Moynihan Design by Andrea Moynihan Artwork by Andrea Moynihan 4
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T R AV E L
FRIENDS AND LOVE
HOBBIES
H E A LT H
MONEY
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I N T RO D U C T I O N This book is aimed to help you understand who you are and what you want to gain out of life. With the help of creative activities, inspirational quotes and beautiful imagery you can explore your emotions and enhance your self-awareness.
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The intricate and attractive images are designed to appeal to an adult audience. The book uses cognitive behaviour therapy (CBT) and ar t as therapy to address outcomes including improved self-esteem, emotional wellbeing, problem solving and future planning. There are images for you to c o l o u r- i n w h i c h w i l l h e l p y o u r e l a x a n d m a n a g e your stress.
Whistler, Canada
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It doesn’t matter where you’re going, it’s who you have beside you. Sometimes you meet a person and you j u s t c l i c k . Yo u ’r e c o m f o r t a b l e w i t h t h e m , you feel like you’ve known them your e n t i re l i fe , a n d yo u d o n ’t h ave t o p re t e n d t o b e a n y o n e e l s e o r a n y t h i n g y o u ’r e n o t . Lets help you find some friends for life .
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Friends & Love 9
W hic h fr iends do I need to s pend mo re ti m e w i th ?
W hic h fr iends do I need to s pend les s ti m e w i th ? (If they
don’t make you happy, or feeling good afterwards, then maybe you should re-consider how much time you devote to them). Its all about surrounding yourself with positive and happy people .
W hat is som ething I can teach my frie n ds, th a t th ey do n ’t a l ready know?
W hat qualit ies d o I look for in a frie n d?
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Surround yourself with those who build you up
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enjoy the simple things together
12 Dubrovnic , Croatia
I F YO U ’RE IN A REL ATIONSHIP Am I happy in my relationship?
I s th ere a t opic I need to d is cus s w ith th e m , th a t I h ave b e e n holding off on?
What is som et h ing nice they have s aid to m e l a te ly ?
What is som et h ing nice I have said to th e m l a te ly ?
What has been my favourite experience w i th th e m ?
What would be my ideal d ate?
Take your par t ner on this date within th e n e x t few we e k s an d m ake it one you w ill never forget.
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I F YO U ’RE N OT IN A REL ATIONSHIP D o I want t o be in a relationship?
D o I have spa ce in my life for anothe r p e r so n ?
A m I happy w ith w ho I am and w ill I b e p ro u d to sh ow th e m my t r ue self? What can I d o to improve th i s?
I s t here som e one I am interes ted in n ow a n d h ow c o u l d I approac h t hem?
W here c an I go to meet people w ith si m i l a r i n te re sts to me?
TO DO :
This month you should tr y and make a new friend. You can do th is by speaking to someone you have always thought you would like to talk to. They could be someone at your work, the g ym or maybe you could join an ar t class, go to a music festival or just star t up a conversation with someone at a bus stop. Let someone n ew into your life . Expand your friend circle and introduce your old friends to your new friends, it can be ver y exciting. You never know what will come of it.
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Fill t his pand a w ith patterns , ima g e s a n d c o l o u r.
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Stimulate your mind, educate your brain, explore, leave the office and value your time 16
Whic h one of my friend s would I like to sp e n d a w h o l e day w i t h?
Where would I like to go with them, a n d w h a t c o u l d we do ?
What food or drinks will we have?
H ow muc h m on ey will I have to s pend ?
(Go to page 75 and write down the activities you would like to do with friends and how much money it will cost. Put aside this money, to spend and enjoy with them).
H ow and when can I next make this day h ap p e n ?
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1 8Whistler, Canada
Bucket List Write down a list of places where you can go to meet new people and make new friends.
Pick one item from this list and tr y to achieve it within 6 months time . You can come back to this list as often as you like , until you have a great new group of friends that make you feel happy and loved. 19
Fill your life with experiences, not things. L e t s h e l p y o u s t a r t y o u r j o u r n e y.
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Travel
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explore further
2 Phuket, 2 Thailand
What do I like most about where I live ?
Where else wo uld I like to live?
What are my favourite places I have trave l l e d to ? A n d w h a t d i d I like m ost about them?
C a n I inc or porate any of thes e things i n to w h e re I l i ve n ow?
Am I willing t o live in a d ifferent state o r c o u n tr y fo r wo r k or love?
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Give yourself a well deserved break and Travel 25
add some colour to your life
2 6Cairo, Egypt
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What do I want to gain from visiting o th e r c o u n tr i e s?
What would I like to teach others abo u t my c o u n tr y ?
What language would I love to learn? W h e n do I w a n t to k n ow t his langu age by? (Set yourself a da te ) L a nguage/ s:
L e a r n it by :
I s t here som ewhere I could go and vol u n te e r a n d h e l p th ose less for t unate than me?
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Would I like to travel on my own, wi th a f r i e n d o r i n a g roup?
Would I book tours or d o the travelli n g my se l f ?
W hat kind of holiday would I like? Cr u i se , a dve n tu ro u s, rom ant ic , sight s eeing, relaxing?
Would I like to s tay in hos tels , hotel s o r c a m p i n g ?
W hat kind of budget s hould I set for th i s? ( G o to p a g e 7 5 a nd wr it e t his holid ay and bud get dow n )
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3 2Dubrovnic, Croatia
Bucket List Write down a list of places you would love to visit a n d t i c k t h e m o f f o n c e yo u h ave b e e n t h e re .
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Fall in love with as many things as possible M a ke s u re yo u a lw ay s f i n d t i m e fo r t h e t h i n g s t h a t m a ke yo u fe e l h ap py t o b e alive .
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Hobbies
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What get s you excited about life?
What ac t iv it ie s help you feel mos t like yo u r se l f ?
T he hobbies, interests or topic am I mo st i n te re ste d i n ?
Wa s t here a h obby I enjoyed doing w h e n I w a s yo u n g , th a t I would like t o take up again?
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F I ND THREE HOBBIES THAT YOU L OVE : Feel free t o scribble notes or draw im a g e s to h e l p yo u e xpress what you are thinking about.
O ne t hat c an make you money:
O ne t o keep you in shape:
O ne t o be c reative w ith:
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Athens, Greece
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What are my innate skills ?
What are my strengths ?
What would I like to be better at?
T h e plac e in which I feel the mos t cre a ti ve a n d my se l f ? L o c at ion: Ty p e of spac e: V i ew: F u rnit ure: C o lour s: L i g ht ing: Te m per at ure:
H ow c an I surround myself in this env i ro n m e n t m o re o f te n ?
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fall in love with as many things as possible 42
do what you love
Warsaw, Poland
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Take time out to do what makes you happy 4 4Morocco
Bucket List List the sports, activities or groups which you would like to join.
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Pic k one it em from your bucket lis t a n d l e ts tr y a n d wo r k out how yo u can achieve it. Goal:
Ac hieved by:
What is hold ing me back? W hat are th e o b sta c l e s i n my way ?
How am I going to accomplish this go a l ?
How muc h money will I need ?
What c an I cut back on to increas e my sav i n g s?
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Be healthy from the inside out and it will shine through, and make you a happier person W h a t m o t i v a t e s y o u t o b e y o u r s e l f ? To grow you must be willing to change and as you change you will become your most authentic self.
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Health 49
I’m doing this for me 50
What would be your life priorities ou t o f th e se fo u r i te m s: nu m ber t hem in ord er.
Healt h and wellbeing
Relat ions hips
C areer Money
Wr it e down why you put them in this o rde r.
I w ill t ake c are of my health by:
I w ill m aint ain my relationships and imp rove th e m by :
I w ill invest in my career by:
I w ill t o save because:
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Venice, Italy
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What m ot iv ates you to be yourself?
S TO P, THINK A ND A PP RECIATE You need t o stop and appreciate th e sm a l l th i n g s i n l i fe t hat m ake yo u happy, that you may s o m e ti m e s fo r g e t a b o u t. The m om ent I am mos t proud of:
The holiday that I never wanted to e n d:
The last t im e I remember laughing un c o n tro l l a b ly :
What motivates you to be yourself?
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Colour t his c hair in with colours , patte r n s o r i m a g e s yo u l ove .
Be Happy
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enjoy your view Cesky Crumlov, Czech Republic
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What get s you excited about life? If yo u re a l ly w a n te d to be exc it ed right now, what would yo u h ave to do o r think of? Find out w hat it is, and the n th i n k a b o u t th i s m ore oft en. W hen you truly love w h a t yo u a re do i n g w it h your life it will shine right thro u g h yo u . D r aw p ic t ures and s cribble d ow n some ide a s.
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Success in life is for those who are excited about where they are going 57
How oft en do I exercis e?
How O ft en should I exercis e?
W hat exerc is e can I d o that I enjoy do i n g ?
This can be walking your dog more often, playing tennis with some friends or joining a g ym so you can do those dance classes you enjoyed doing when you were young.
T I PS : D r ink lot s of w ater (avoid alcohol and so f t dr i n k s) E xerc ise 30 mins a d ay, even if its just a f a st p a st w a l k G et 7- 8 hour s sleep a night, w ith a re g u l a r sl e e p sc h e du l e R e ad a book b efore going to bed St ar t winding dow n 2 hours before yo u go to sl e e p D on’t have sugar after 6pm Make t im e for your friends and family eve r y we e k L ear n som et hing new ever y 6 months
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Love Life
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M y favour it e meals :
M y favour it e drinks :
What c lot hes d o I feel mos t comfor ta b l e i n :
What m akes me feel pampered :
What helps m e sleep at night:
M ake sure you s urround yours elf w ith th e se th i n g s m o re of ten. Don’t be afraid to d o w hat you l ove .
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Dubrovnic , Croatia 62
Wish List Write down what you would like to improve about y o u r s e l f p h y s i c a l l y a n d m e n t a l l y. S e t y o u r s e l f a t a r g e t t o m e e t b y t h i s t i m e n e x t y e a r, t h e n c o m e b a c k a n d re-evaluate and make another year goal.
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Wo r k l i k e y o u d o n ’ t need the money Spending money on experiences, as opposed to material possessions, leads to greater happiness.
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Money
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W hat c an you cut back on to help yo u save fo r th e i te m s o n your wish lis t?
Set your self a goal: H ow muc h m o ney would you like to h ave save d by th i s ti m e n ext year. ( Then come back next yea r a n d se e i f yo u h ave made it ) T h is t im e nex t year I would like to h ave : $
D id I m ade it ? I f you did m ake it, is this something yo u c a n c o n ti nu e d oing?
I f you didn’t make it, why do you thin k yo u c o u l dn ’t re a c h i t, and what c a n you change to reach n e x t ye a r s go a l .
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One day at a time 69
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Morocco
Don’t give up 71
S et your self a weekly goal of how mu c h yo u wo u l d l i ke to save . Eac h week I w ill put as id e $
Rem ind your s elf of why you are putti n g th i s m o n ey aw ay. ( So you c an travel, by a house , have k i ds, go to fe sti v a l s, em er genc ies?)
Do I enjoy your job? Do I go t o work because you love it , o r b e c a u se yo u n e e d th e m oney ?
How muc h would I like to earn?
C an I do t his by taking on more role s a t wo r k , g a i n i n g som e new qualifications or d o you h ave to c h a n g e yo u r j ob?
Would I like to travel or work abroa d fo r my j o b ?
Do I want t o work for someone else o r fo r my se l f ?
What would being succes sful actually l o o k l i ke ?
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go and live your life
7 4 Vancouver, Canada
Wish List W r i t e d ow n s o m e t h i n g s yo u wo u l d l ove t o s ave fo r ? T h e n t i c k t h e m o f f o n c e yo u h ave t h e m .
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TIPS L ive your life wi th p u r p o se a n d p a ssi o n . Do what you w a n t to do, n o t w h a t others thin k yo u sh o u l d do. Make your ow n r u l e s a n d th e n b e n d the m a l i ttl e . Set yourself goal s, a n d tr y yo u r h a rde st to achieve them . Ke e p u p da ti n g a n d changing th e m a s yo u evo l ve . Make new friends, tre a su re o l d f r i e n ds and surround yo u r se l f w i th p o si ti ve a n d like mi n de d p e o p l e . Be as healthy as yo u c a n o n th e i n si de and it w ill shine r i g h t th ro u g h , m a k i n g yours elf feel an d l o o k b e tte r o n th e o u tsi de . Don’t pus h yourse l f to o h a rd, j u st h ave fun. Have dre a m s. Don’t be afraid o f f a i l u re , j u st g e t b a c k up and tr y a g a i n . Des ign the p e r fe c t l i fe fo r yo u .
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Paris, France
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Colour in the world map and mark the places you would love to go.
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Bibliography www.pinterest.com Seiler, Laurie . “Cool Connections with Cognitive Behavioural Therapy : Encouraging Self-Esteem, Resi lience and Well-Being in Children and Young People Using CBT Approac hes”, Jessica Kingsley Publishers, (Februar y 2008) Guest, Jennifer. “The CBT Ar t Activity Book: 100 illustrated handouts for creative therapeutic work”, Paperback book 136 pages. 11 x 0.6 x 8.6 inches. Jessica Kingsley Publishers; Ill edition. 2015. ISBN-13: 978-1849056656 (2015) Joseph, Avy and Chapman, Maggie . “Confidence and Success with CBT: Small Steps to Ac hieve Your Big Goals with Cognitive Behaviour Therapy” Capstone Publishing (2013) Ronen, Tammie . “The Positive Power of Imager y: Harnessing Client Imagination in CBT and Related Therapies”, Volume 1, Issue 1 (17th March 2011): 15-105, DOI: 10.1002/9780470979976. http://www. marcandangel.com/2014/05/04/20-questions-thatwill-free-your-mind-from-negativity/
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