IGMMB Final Draft by BLR Productions

I GOT MY

MIND BACK,

CAN I GO HOME NOW? The Journal

It’s easy to become overwhelmed or to lose focus on the important things in life when you lead a very busy lifestyle, and especially if you are a caregiver or provide support for someone else. Journaling allows you to spend a few moments a day relaxing and re-centering your life. The I Got My Mind Back, Can I Go Home Now? Journal provides a variety of opportunities for you to reflect on gratitude, thankfulness and being blessed. The Journal also provides a few adventures and bonus activities. By Dr. Lori-Renee Dixon James

Journaling and more, just for you, to help make sense of life - as it is now!

This journal belongs to

( Me )

The Journal BY DR. LORI-RENEE DIXON JAMES

Focus on Education, Inc. Publisher

Focus on Education, Inc. Publisher Atlanta, Georgia www.focusoneducation.com First published by Focus on Education in 2021. 10 9 8 7 6 5 4 3 2 1 Copyright 2021 Focus on Education Publishers Dr. Lori-Renee Dixon James expresses the sole rights as the author of this work.

ISBN Printed in The United States of America Atlanta, Georgia

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, electronic, mechanical, photocopying , recording, or otherwise without the prior permission of the publisher.

Cover and layout designed by BLR Productions Design Agency, LLC

A Note from Dr.Lori

I Got My Mind Back, Can I Go Home Now: The Journal, is a great accompaniment to the Book. This Journal is unlike any other. There are spaces for you to reflect, prompts to explore your thoughts, fill in the blanks to allow you to sit back and think, and much, much more, in one book. There are also some mindful thoughts to help you create or grow a more robust meditation experience. Caretaking of yourself or someone else can be a daunting task, even on a good day. Spending a few moments a day, just for yourself, is beneficial on many levels. I Got My Mind Back: The Journal allows you to spend time each day just for you. Use this Journal to explore many areas of your life, your thoughts, your experiences, your expectations and other areas. You will be glad you did!

Dr. Lori-Renee Dixon James

I Got My Mind Back

Date

10 I Got My Mind Back

Date

Table of Contents Introduction.........................................................................15 Practice..................................................................................16 Let's Journal!........................................................................18 Gratitude...............................................................................22 Blessings................................................................................60 Be Thankful..........................................................................88 Journaling Adventure........................................... 106 5 Great Reasons to Keep a Journal

108

Nighttime Journal Reflections

126

Bonus pages .......................................................... 133 7-Day Journaling Workbook

134

8 Ways to Relax

143

Meditation

146

Self-Care Tips

149

Introduction Using The Journal The I Got My Mind Back, Can I Go Home Now? Journal is part of a series of books created after I spent time with my father in an assisted living facility. The Journal was developed as a way to help me relax and recenter while caring for my Dad. The title for this series of books was captured after a very brief conversation I had with one of the residents who, in a beautiful southern voice, exclaimed that she had gotten her mind back and wanted to go home! Of course, this statement caused me to pause and wonder if my mind had ever wandered from the lost to the found box, and how I handled it or would handle it should this happen. It was during this time that I became more serious about my mindfulness and meditation practice, as well as different ways to make journaling more exciting, inviting and inspirational. I hope you enjoy using The Journal, as much as I enjoyed creating it. As You Begin Remember that this is not a lesson that has a right or wrong answer. Reflection and journaling are individual centered and these are activities just for you. Write as if no one will ever read what you have written. Review tips and suggestions as you peruse the Journal, and implement as many of them as possible. The Journal is designed so you do not have to complete it in a particular amount of time, or you can complete the activities over and over again. You place your own date on most of the activities, so you may want to review and reflect on how you were feeling, important events, challenges and more at a different time. This allows for many ah ha moments. Mindfulness. Why? Practicing mindfulness continuously throughout the day is of course the goal. However, if you have an opportunity to experience moments of mindfulness on a regular basis, you will notice that these moments will increase over time. Meditation and being in tune with your surroundings, yourself, your activities will allow you to better take care of yourself and others.

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Practice

As you begin this Journal, answer the following questions. Try to think outside the box when contemplating your answers. The ordinary answer may not be the real or right answer, for you.

Where are you? Why are you here? Think about your answer as more than a physical space.

Where do you want to be? Why? Again, think of your answer as more than a physical space.

LET'S

Journal!

Let’s Journal 19

Try These Ideas to Journal More Consistently Great leaders, geniuses, and generations of teenagers have kept journals to record their experiences and sort through their thoughts and feelings. A journal can have many purposes. It may help you to lose weight, heal emotionally, or manage your career. Maybe you’ve wanted to start a journal of your own, but something keeps holding you back. You might find it difficult to squeeze another task into your busy days or you may have doubts about your writing abilities. The truth is that there’s no single formula for journaling success. Use these tips to help you develop your own individual style so you can start a journal and stick with it. The variety of journaling styles, techniques and journal space allows the journaling process to exciting and inviting.

Finding Your Time to Journal: 1. Designate a time. Blocking out the same time each day for journaling may help you to create a steady habit. It could be first thing in the morning or the last thing you do before bed. 2. Carry it around. On the other hand, maybe you prefer to write when inspiration strikes you and events are fresh in your mind. Keeping your journal handy will let you jot down your comments on the spot. 3. Be brief. Do you skip days unless you have the time and energy to compose a long essay? An entry can be a single word or multiple pages depending on what you want to express.

Finding Your Method for Journaling: 1. Put pen to paper. Studies show that writing things by hand makes a deeper mental impression than digital communications. If you like the feel of tangible objects, buy a fancy blank book or use any scraps of paper available. 2. Get an app. Maybe you’re more comfortable on your phone or tablet. Browse online for the many apps dedicated to journaling. You can also create your own templates. 3. Collect prompts. If getting started is a stumbling block for you, gather prompts that will give you something to write about. Search for them online or make your own list. 4. Pick a format. Speaking of lists, a journal can be organized however you like. Write in full sentences or bullet points. Invent dialogue or pretend you’re writing a letter.

20 I Got My Mind Back 5. Draw pictures. What if you’re more effective expressing yourself through images rather than words? Make sketches with or without captions. You can also add photos and clippings. 6. Limit editing. Writer’s block can often be overcome by resisting the urge to censor yourself. Let your thoughts flow freely instead of worrying about how they sound.

Other Strategies: 1. Slow down. Develop calming rituals to make your journaling more enjoyable and productive. Set aside a quiet and comfortable space in your home. Brew a cup of tea or play soft instrumental music. 2. Record the date. Recording the date on your entries has many advantages. It can make you feel more accountable about skipping days. It also makes it easier to find past entries that you may want to refer back to. 3. Protect your privacy. Technology has come a long way since old fashioned diaries with a flimsy lock on the cover. Passwords and encryption provide greater security if you want to keep your musings to yourself. 4. Share with others. Then again, you might be eager to build a bigger audience for your journal. It could be a tool for working with your therapist or something to leave for your children and grandchildren. 5. Review and reflect. Whatever form your journal takes, looking back can be illuminating. Revisiting past entries can be enlightening and help you to develop a personal action plan for the future.

Pursue your goals and work through difficult experiences by journaling consistently. Writing is a proven way to connect with your feelings, gain insights, and build your accomplishments.

Let’s Journal 21

Gratitude

Journaling About Gratitude 23

My day begins and ends with Gratitude My day begins and ends with gratitude. From the time I open my eyes in the morning until they close at night. I feel gratitude. Starting and ending my day with gratitude puts the perfect bookends on my day. I list the things that make me feel the most grateful before I get out of bed. Starting my day with gratitude begins my day on a positive note. When I feel grateful first thing in the morning, I establish an attitude that supports having a wonderful day. There are always things in my life to be grateful for. I remind myself how amazing it is to have my health, a warm bed, clothes, friends, and family. Having the basics covered is the most important thing. I am fortunate, and I remind myself of my good fortune throughout the day. In the evening, I take a moment to think over my day and list the good things that happened. Many little things happen throughout the day that I can smile about.

It might be petting a dog in the street or having a great cup of coffee. These are the types of things that I can appreciate. When I have appreciation for something, I receive more of it in the future. Today, I begin and end my day with gratitude. I feel grateful during my day, too. I have much to be grateful for and I appreciate all of my blessings. Self-Reflection Questions: 1. What blessings in my life am I grateful for? 2. How would my life change if I felt grateful throughout my day? 3. What can I do to increase my feelings of gratitude?

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Date

Today I am grateful for

I show my gratitude in the following way(s)

Journaling About Gratitude 25

Today I was challenged by

I resolved that challenge by

I love caring for however, sometimes I feel

Today, I will intentionally

for

If I can be anywhere in the world, I would

(yourself or someone in your care).

26 I Got My Mind Back

Date

Today I am grateful for

I show my gratitude in the following way(s)

Journaling About Gratitude

Today I was challenged by

I resolved that challenge by

I love caring for however, sometimes I feel

Today, I will intentionally

for

If I can be anywhere in the world, I would

(yourself or someone in your care).

28 I Got My Mind Back

I start my day with gratitude. I begin each day with a feeling of love and thankfulness in my heart. I avoid the negative thoughts that bring my day down to a harmful level. I see each new day as a chance to say thank you to the universe. I count the blessings that surround me and fill my life. I appreciate the people who make my life easier and better. I am thankful for my friends and family every morning. I am grateful for my work, home, neighborhood and relationships. I see how others suffer around me, and I focus on peace. Gratitude fills my spirit, and my joy increases. I appreciate the five senses that help me experience this planet. I am happy I can connect with nature, people, and animals. My morning is complete because gratitude occupies my thoughts. I use my morning to appreciate my life and accomplishments. I reflect on my experiences and past. I make plans for the future to help my job and family. I focus on ideas that uplift all of us and help us reach new goals. Today, I begin my morning with gratitude and peace in my mind. I see how my attitude affects my entire day, so my morning is a time of reflection.

Journaling About Gratitude 29

Self-Reflection Questions How can I find time during a busy morning to show gratitude?

How can I teach my family to stop and say thank you each day?

What can I do to banish the negative thoughts and experiences that can affect my mornings?

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I am full of gratitude. I have so much to be thankful for. All of my needs and many of my wants are met. People who care about me surround me and I am aware of their loving presence. Because of this, I am full of gratitude. So many people in this world go without basic needs: food, shelter, or clean water. Many struggle just to get by each day. When I think about these things, I remember how blessed I am. Regardless of what my future may hold, today I have food, shelter, and clean water and those gifts are worthy of my gratitude. Each day, I take a few moments to remind myself of my many blessings. I think of the people who love me. I take a moment to mentally send love and gratitude to all of them in return. I remember all of the ways in which life is easy for me. I have gifts and talents to share. Many things come easily to me, even when I feel challenged by my life. Other things come less easily to me, but I know that each one is an opportunity to learn.

I intentionally cultivate thankfulness for life’s challenging situations too. If I ever feel like I have little to be grateful for, and counting my blessings seems not to help, I go out of my way to do a good turn for someone else. By being helpful to others, I remind myself that the world is an abundant place. And when I remember this, I am grateful. Today, I am thankful for the blessings in my life. I take time to be conscious of each of them. With all of this abundance surrounding me, I am full of gratitude.

Journaling About Gratitude 31

Self-Reflection Questions What can I be thankful for today?

How can I be of service to someone today?

In what ways does being helpful to others increase my own gratitude?

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The more grateful I am, the more reasons I find to be grateful. Being grateful comes so easily to me. I find reasons to be grateful every day. When I first wake up, I mentally list the things I am grateful for in my life. Anytime I experience a challenge, I remind myself of my many blessings. Being grateful makes my life richer and easier. Being thankful for the little things in life is a remarkable way to live. I appreciate the little things. I find that the more grateful I am, the more reasons I find to be grateful. Being grateful is not always easy, but if I find a situation challenging, I purposely look for something positive in it. Invariably, I can find something good. Now I can smile at any situation and realize it is a gift. When I lie down at night, I again reflect on things I am thankful for. This simple habit always makes me happy and fills me with hope. My life is so wonderful. I am so blessed. My blessings are too numerous to even count. I am the happiest person in the world. I am continuously receiving good things in life. I appreciate all that I have and wish everyone could be as fortunate as I am. Today, I view my life with gratitude. I find the positive in each situation. I see the excellence in every person. And I feel that the world is good. The more grateful I am, the more reasons I find to be grateful.

Journaling About Gratitude 33

Self-Reflection Questions What am I grateful for in my life? What else could I be grateful for?

How would I benefit from a stronger sense of gratitude?

How can I cultivate more gratitude?

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Each day I am grateful for simple things. Every day that I am here on earth, I am filled with wonder about everything around me. Intense gratitude rises in me at the sound of a child’s voice, the fragrance of flowers in the air and the sight of dew-laden grass in the morning. In a world stuffed with material goods, sometimes I feel challenged to just feel grateful in my own space with my own possessions and the simple things in life. But I remind myself to look around and find what brings me feelings of joy and thankfulness. When the tough days come along, I think of the smile on my friend’s face or I notice the sound of the birds singing in the early evening. My thoughts lead me back to feeling gratitude for these pure sources of light in my life. The simplest things have the greatest value to me. The comfortable, old stuffed chair in the living room and a glass of fresh orange juice in the morning remind me that I have so much to be thankful for. Each day the sun rises and I am here to see it, I feel grateful. Life gets pretty complicated sometimes. When it does, I re-focus myself and acknowledge the contentment I find in simplicity. After a hard day’s work, I indulge in a glass of iced tea and put my feet up. And I am grateful for these small moments. Today, I acknowledge all the wondrous yet simple things that surround me. I notice my children’s bright eyes, my spouse’s facial expressions, and the beauty of nature. I am so grateful every day for simple things in my life.

Journaling About Gratitude

Self-Reflection Questions Each day, do I take note of something I am grateful for?

How can I ensure that I am spending a few minutes every day reflecting on the blessings in my life?

At this very moment, what am I grateful for?

36 I Got My Mind Back

I am grateful for today. I start each day with a smile on my face and a feeling of great anticipation. Every day is a new beginning. I feel completely free of yesterday. There are many wonderful things in my life, and I am grateful for all of them. Life is a gift and I am learning to enjoy every part of it to the fullest. Each day is a new and exciting adventure. Life comes easy to me, and I am excited about my future. I have so many great things on the horizon. I feel fortunate to have such an exciting future. Sometimes, I can feel a lack of gratitude for my life, but that feeling is over quickly. I remember all the things in my life that make me grateful. I smile and move forward with my day. I am very lucky for all the amazing things I get to experience. I enjoy my friends and family. I spend my free time in a way that pleases me. And as awesome as my life is, it gets better all the time. I have the power to make my life even better. I know that I control my destiny. It is easy for me to make positive changes to my life. Today can be the best day I have ever experienced. Today, I remember all the things that make my life wonderful. I seize the day and find new ways to make my life more fulfilling. I am grateful for today.

Journaling About Gratitude

Self-Reflection Questions What makes me feel grateful about my life?

How can I make my life better?

How can I improve the challenging areas of my life?

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Each expression of gratitude increases my humility. Each day I learn something new that reminds me how imperfect I am. Being conscious of that keeps me humble. Whenever I have the occasion to express gratitude to others, I am reminded to live without arrogance. Although I prefer to work on my own, I am conscious of the value of team members and teamwork. I avoid taking my co-workers for granted. When there are deadlines to meet, I praise the efforts of my team members because their contribution is always valuable. They remind me that working together without borders is a freedom of ours that many in the world only wish to possess. Being a parent is a constant learning experience. When I get advice from my mother or other expert parents, I am truly grateful. I live in gratitude to those who hold my hand through challenging parenting moments. Their enlightenment is sobering. Picking up my morning coffee is even a lesson in humility. Having someone provide my morning fuel when I am running late deserves my gratitude. Instead of looking over people in the service industry, I take a moment to thank them for making my life easier. There is so much I am able to do, thanks to the hard work and dedication of the unseen and unappreciated. Today, I am grateful for all my experiences. I commit to acknowledging the blessing in each moment and remain humble.

Journaling About Gratitude

Self-Reflection Questions Which people in my life deserve my gratitude?

How do I maintain a spirit of gratefulness in the midst of success?

How do I use the positive experiences of others to build my appreciation for my own opportunities?

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My happiness increases as I express my gratitude. I find that being grateful is self-perpetuating. The more grateful I am, the more reasons I find to continue on the path of gratitude. I am easily able to find many aspects of my life for which I am thankful. Gratitude comes easily to me because I am open to all the wonders in my life. I believe that life should be lived with a positive attitude. A positive attitude is supported by ability to be appreciative. As I become more grateful, my life gets easier and more pleasant. Feeling gratitude allows me to appreciate all the amazing things the world has to offer. When I find myself feeling negative, I remind myself of all the things in my life for which I am grateful. I do this automatically and immediately feel better and more positive. Others are also affected by my grateful attitude. They notice it and feel better about their lives, too. This makes me even more likely to be thankful in the future. I want to have a positive effect on others. Being appreciative is full of advantages. Today, I make it a point to take notice of the wonderful things in my life and help others to do the same. The more grateful I am, the more good things happen for me to be grateful for!

Journaling About Gratitude

Self-Reflection Questions What are 5 aspects of my life that make me feel gratitude?

How can I be more grateful?

How can I share my grateful attitude with others?

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In my alone time, I consider things I am grateful for. Every day is a day of thanksgiving. In the hustle and bustle of life, it is easy to overlook blessings. But I set aside time each day to consider the things I am grateful for. At times, I invite my kids to share my alone time. I ask them to list things they are thankful for. This bonding activity brings us closer together. It also teaches them to avoid taking things for granted. Even on difficult days, I give thanks that it is not any worse. I acknowledge that so many others have it worse than me. That mindset helps me to build the drive and will to keep going. I take the time to express thanks for my tough situations. They teach me perseverance, forgiveness, and creativity. I feel my character building with each challenge I face. My resolve grows each day after I list the things I am thankful for. I feel more and more invincible. I see every situation as a blessing. There are some that are tougher than others. But I appreciate every learning experience I get. I admire the person I am becoming. Today, I find blessings in both my good days and bad days. I commit to finding something positive in every situation. I am grateful regardless of the circumstances I face.

Journaling About Gratitude

Self-Reflection Questions Are there difficulties that are too hard for me to overlook?

Do I feel refreshed and re-energized after every thanksgiving session I hold?

How do I handle situations where others display ungratefulness?

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I always feel blessed despite the circumstance. I realize now that things are never as bad as they seem. I recognize how easy it is to allow a negative circumstance to break me, so I deliberately think of my blessings in challenging situations to turn my focus to positive solutions. My blessings, even in hard times, are all around me. I feel lucky to be encompassed by positive people, experiences and feelings. These positives make every trial worthwhile because I know at the end of it all, the healing begins. When I take a step back and look at the outcome of a situation, I stop to consider how it could actually be worse. I acknowledge the fact that I am spared much of the hardship that others around me in similar situations experience. How I deal with issues is a positive example for others who feel hopeless in their own circumstances. When I overcome challenges, I create a lesson in perseverance in the midst of obstacles. I am happy that I am able to help my family and friends overcome adversity with the belief that there is hope in the worst of situations. Today, I feel blessed that silver linings are a part of my reality. Blessings come in different forms, and I am confident that they are forthcoming regardless of the situation I may be faced with.

Journaling About Gratitude 45

Self-Reflection Questions Do I stop to consider the small blessings I receive?

How can I help others to look at the bright side of a circumstance?

Do I spend enough time giving testimonies about my blessings?

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I experience gratitude daily. Thankfulness comes naturally to me. I know that I am blessed and I see my life through that lens. Remembering this brings me joy, and I like to feel that emotion, so I choose to experience gratitude daily! I am thankful for the wonderful people who surround me. They provide me with companionship, nurturance, and intellectual stimulation. I grow because of them. In turn, I give the same to them, and I take joy in doing so. I seek out their company and remember frequently to tell them how much I appreciate their presence in my life. My material possessions are also abundant. I live in a world of plenty and I am grateful for all of the opportunities I have in the physical realm. All of my needs are met and many of my wants, too. Daily, I choose to experience gratitude for the material abundance in my life. If I ever begin to wish things are different from the way they are, I honor that feeling. I see all of my desires and longings as teachers. They are a road map for my life, pointing my way. Even for these sometimes challenging experiences, I feel thankful. I learn from each one of them. Because of my overflowing gratitude, I always feel relaxed and happy. After all, things are good in my life, and I know it! Today, I allow my natural thankfulness to blossom. I see each experience as an opportunity for more gratitude and greater joy. And I make a point of finding the best in every situation.

Journaling About Gratitude

Self-Reflection Questions What are five big things for which I am immensely thankful?

What other things make me feel grateful?

What are some of the benefits of remembering my blessings?

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I practice gratitude daily. I know that in order to have a happy life, gratitude is necessary and thankfulness requires cultivation. Therefore, I practice gratitude daily. I take time before bed to remind myself of all the things for which I am thankful. Reflecting on my day, I consider my positive actions and the kindness of others throughout the day. In a very literal way, I count my many blessings. Also, I notice the gifts that come to me through no action of my own. Perhaps I have a special skill or talent, or maybe I was born into a loving family. Whatever the blessing, I take note and say a small prayer of thanks. To further cultivate my gratitude, I may also choose to engage in spiritual pursuits. Whether I practice at home or at a formal place of worship, with ritual or with spontaneity, I ensure that my spiritual life includes many thanks. I take every opportunity to experience my gratitude. I know that many people go through life feeling unloved or unwelcome. And with the challenges inherent in living, I can easily see how these feelings could arise. However, I know that even in my darkest of times, I have much to be thankful for. And on my best days, my heart overflows naturally. Today, I make an effort to remember my many blessings. My life is always better when I live with a thankful heart. Therefore, I practice gratitude daily.

Journaling About Gratitude 49

Self-Reflection Questions What are some of the blessings in my life right now?

What can I be thankful for about my family?

Do I have any skills or talents for which I can be grateful? If so, what are they?

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My life overflows with gratitude. In every situation I face, I have a grateful attitude because I choose to focus on my blessings rather than on my constraints. No matter how dark the clouds get above my head, I embrace thankfulness. I am grateful because even out of those gray clouds, rain comes, bringing new life into the earth. In the same way, the challenges I face may seem overwhelming, but out of those trials I learn lessons that help me become a better person. In any situation I face, I rejoice, because there is a reason for everything. I trust that my life is in the hands of my Creator, and as the trials come, so will the solutions. I feel honored when I think that my Creator believes I am strong enough to handle what I am facing. Humility allows me to be grateful when it would be easy to take things for granted. Sometimes, it may seem that my blessings are simply the result of my hard work or that I am simply entitled to them. In reality, it’s only by grace and mercy that I have all of the good things in my life. I cultivate gratitude within myself because there are people in much worse situations than me. Regardless of what happens, compassion for others always helps me remember my many blessings. Today, I choose to be glad because a happy outlook can soothe a difficult situation, but an attitude of complaint only makes things more challenging. I give thanks in everything because I am truly blessed.

Journaling About Gratitude

Self-Reflection Questions What have I learned from a past trial?

What am I thankful for today?

In what areas can I be more grateful?

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I am grateful for all that I have. When I reflect on everything I possess, I realize that my riches are bountiful. Sometimes, I ask myself how I became so lucky. From my home, to the company I keep, to my job, my life is full of many things that bring me joy, intrigue, and sustenance. I reside in a home that is comfortable and beckons me after a hard day at work. Everything and everyone I love seems to welcome me as I step through the door. I am instantly replenished when I arrive at my humble abode. My life is filled with richness beyond measure because of the beautiful people I have in my life. My loved ones are accepting of both my strengths and weaknesses. My partner understands me, and my relatives are helpful and supportive whenever I need them. My friends are there to celebrate my successes. My work sustains me. The projects I work on pique my interest. I am so fortunate to get paid for doing what I love. When it comes to my work, I can ask for nothing more. Today, I take inventory of the people, places, and things I am thankful for. It is important to acknowledge everything I have in this life. I am grateful for my multitude of riches.

Journaling About Gratitude

Self-Reflection Questions How often do I reflect on everything I have in my life?

Why is it important that I show my gratitude?

When have I had difficulty acknowledging what I am thankful for?

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I am grateful for the abundance that I experience daily. I am filled with the joy of gratitude for all that I have. I am blessed to have such abundance in my life. I take time each day to count my many blessings. I am fortunate to enjoy good health, wealth, and happiness. I deserve these things because I act daily to cultivate them. I make my health, finances, and happiness a priority. My friends and family are another source of abundance. I am the recipient of great love, respect, and admiration. The people in my life are constant reminders of my value to the world. I am innately important and valuable. Whatever I require, I am provided. All the resources I require to live an exciting and fruitful life are around me. My biggest task is to identify the resources I need and keep my eyes open. Whatever I need is sure to be found quickly and easily. I know what I need and I know how to get it. While I enjoy unlimited abundance, I avoid the burden of accumulating excessive possessions. I take what I need and remain free of greedy behavior. Living this way keeps my time and conscience free and unburdened. Today, I give thanks for all that I have. The bounty of the world is mine to enjoy and use as necessary. I am grateful for the abundance that I experience daily.

Journaling About Gratitude

Self-Reflection Questions What do I have in my life that fills me with feelings of gratitude?

How can I be more open to receiving abundance into my life?

How have I impeded receiving abundance?

56 I Got My Mind Back

I accept compliments with grace and gratitude. I am thankful each time someone lets me know of their appreciation. These situations help remind me what I have to offer the world, whether it’s kindness, aesthetic appeal, or practical skills. Therefore, I accept compliments with grace and gratitude. I look at each compliment as a gift. When someone goes out of their way to be kind to me, I want to accept their gift graciously. When someone gives me a physical gift, I am always sure to say, “Thank you,” so why not feel pleased and say it when they give me the gift of praise? When I accept compliments with grace and gratitude, I also find myself complimenting others more easily and frequently. This spreads happiness. Like a stone dropped into a pond, when I accept a compliment, positive feelings and actions radiate out from me and touch the lives of other people. Although I may sometimes feel tempted to brush off praise, I remember that most people are offering it authentically. They truly believe that I deserve their praise. So instead of deflecting their affirmations, I am sure to say, “Thank you.” Today, I am gracious when receiving compliments. I am thankful each time someone chooses to give me a compliment. Each day, I practice saying, “Thank you” to praise, instead of deflecting it.

Journaling About Gratitude

Self-Reflection Questions How do I feel when I receive a compliment?

Can I choose to say “Thank you,” regardless of how I feel about the praise?

How can I show grace and gratitude when someone compliments me?

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Gratitude comes easily to me. I am thankful for so many things. My life overflows with abundance. I see it every time I turn around. In my family, career, and social lives, I am richly blessed. For all these things and more, gratitude comes easily to me. My career is on the right path for me, and I am thankful for it. Whether this path is the same as the job through which I make my living, or is another one entirely, I feel blessed to have a calling in life. Gratitude is my natural response to this. The gifts I have to share with the world are valuable and valued, and I am thankful for them. Some are innate. Others, I develop. All of them are worth having, and I count myself lucky to have them all. If I ever notice myself feeling a lack of gratitude, I take a few deep breaths and look around me. What do I see that is good? Small things remind me to be grateful, from my partner’s hand on my shoulder to a day with perfect weather. I would not want to miss any of them! Of course, I desire things. This is natural for humans. However, I know that these desires are just that: wants, rather than anything that indicates lack in my life. All of my needs are met, and many of my desires. New wants just give me opportunities to remember how much I already have! Today, I am thankful for all parts of my life. From the gifts I receive to those I have to give, every aspect of my world brings me joy. Each day, I cultivate gratitude for my many blessings.

Journaling About Gratitude

Self-Reflection Questions Which parts of my life am I most thankful for?

Which parts could I stand to appreciate more?

How do I benefit from cultivating gratitude?

Blessings

Journaling Your Blessings

Back to Basics: Visual Journaling When you were a child, you probably drew pictures showing how you felt about having a new baby brother or learning to swim. Now that you’re grown up, you can still use art to process your emotions and reduce stress. Many artists and therapists use visual journals to help them with their work. Whatever your personal goals, see how images can be part of your strategy for moving ahead.

Benefits of Visual Journaling: 1. Articulate your feelings. When you’re struggling to put your emotions into words, it may be easier to sketch them out. The shapes and colors you choose could be revealing. 2. Increase your willpower. Each time you update your journal, you remind yourself about the positive changes you are trying to achieve. It’s a simple way to create triggers that reinforce new habits. 3. Manage stress. Protect your mind and body from the effects of chronic stress. A journal soothes you without any extra calories or extravagant expense. You may even want to carry it with you to the airport or dentist’s office. 4. Activate your creativity. Any art project can trigger innovative thinking. You’ll discover solutions to longstanding challenges at home or work.

Techniques for Creating A Visual Journal: 1. Document your feelings. Let whatever you’ve been bottling up come pouring out. Ask yourself how you’re feeling. The answer may surprise you. 2. Mark up a book. Find inspiration by searching for prompts in a children’s story or an advertising supplement. Alter the pictures or the text. Add your own illustrations. 3. Doodle a little. Even if your time is limited, you can see what appears spontaneously when you put pen to paper. Your free form doodling may uncover your subconscious concerns about your health or your family. 4. Make a collage. Browse through magazines for pictures or collect various types of items you can use. Paste them together according to your own design. 5. Dream on. Park your journal on your nightstand before you go to bed. You may be able to capture a snapshot of your dreams while your memory is fresh. 6. Add text. Maybe you want your journal to combine words and images. Invent captions or drop in

62 I Got My Mind Back some favorite quotes. Turn your adventures with dieting or dating into a graphic novel. 7. Write down the date. Try keeping track of the day and time that you update your journal. An ongoing log will help you to see changes or patterns that develop over time. You may also notice how your mood or energy levels shift from morning to night.

Techniques for Using Your Visual Journal: 1. Keep it private. You may decide that you want to keep your journal for your eyes only. Knowing that you’re the only person who will see it could help you to feel free to experiment and divulge your innermost thoughts. 2. Browse online. There are many websites and forums devoted to visual journaling and art therapy. Look at samples on Pinterest. Participate in a community and exchange support. 3. Collaborate with a friend. If you tell your friends and family about your journal, they may be interested in joining you. You could discuss each other’s work. You could also suggest themes or materials that you could both work on together. 4. Show it to your therapist. If you’re already seeing a counselor or plan to start therapy, you may want to incorporate your journal into your sessions. Mention your projects to your therapist and follow their recommendations.

Creative expression is good for your health and well-being. Lift your spirits and clarify your thinking by keeping a visual journal.

Journaling Your Blessings

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I woke up and I’m still here. James M. Dixon, Sr.

Journaling Your Blessings

Date

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I woke up and I’m still here. James M. Dixon, Sr.

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I am blessed. I know that I am blessed. I remind myself to be content with what I have. I cultivate a sense of gratitude and thank others for their kindness. I share my riches with others. I pitch in when a coworker is swamped and take time to listen when a friend is going through a difficult time. I volunteer in my community and extend my hospitality to newcomers and old friends. I keep my attention focused on the good things in my life. I avoid fretting about past disappointments or comparing myself to others. I realize that I have all that I need to be happy in this present moment. I acknowledge my potential and accomplishments. Thinking about my victories builds my confidence and inspires me to aim higher. I treasure my health and wellbeing. With a strong body and sound mind, I can take on challenges and fulfill my dreams. I value my family and friends. I let them know that they are a vital part of my life. I appreciate my education, and the opportunity to do meaningful work. My knowledge, wisdom, and skills help me to contribute to society and provide for my family. I enjoy the beauty that surrounds me. I take a walk around my neighborhood to marvel at nature and renew my energy. I listen to music that eases my tension and cheers me up. Today, I count my blessings. I treat each day as a precious gift.

Journaling Your Blessings

Self-Reflection Questions How can I spot blessings that initially look like hardships?

What is one blessing that I tend to take for granted?

How does counting my blessings attract more happiness and good fortune?

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I take time to reflect on my blessings. I am a blessed person because I have more than I could ever imagine. The things I love and enjoy the most are things I would never have been able to provide for myself. Therefore, I am blessed. Acknowledging that I am blessed is the most important element of living a life of gratitude. Daily, I take time to sit down and think about the things I love the most in the world. My family, my children, and even my material possessions are all blessings. There is nothing I can do to earn or deserve my blessings. Likewise, there is nothing I can do to make myself unworthy of them. The beauty of blessings is that they are gifts given to me by my Creator simply out of love. Blessings are the way in which I am shown how much I am loved and how big my purpose really is. I am blessed even when my bank account is low or things do not seem to go my way. Just having air to breathe is a gift. When I consider all that I have been given as a blessing, I overflow with gratitude. I make it a point to stop each day and look around me. Wherever I am, whether at home or away, there is so much beauty around me, even in the mundane things. Today, I choose to take a step back and cultivate an awareness of my blessings. I slow down enough to grasp the fragility of life and the gift that it is to have one. When I take time to count my blessings, I experience true gratitude.

Journaling Your Blessings

Self-Reflection Questions What am I thankful for today?

How can I keep from taking my many gifts for granted?

What does it mean to be blessed?

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I am blessed to exist in a beautiful world. I love the world I live in! Everything that surrounds me allows me to think of how beautiful this creation called Nature and the human race actually are. I believe that there is a spark of positive energy in even the most negative situation. I recognize that there is much darkness in the world – war, hate and anger are real. But I also know that behind every bit of darkness is a shimmer of light waiting for the right moment to break through. The world often seems darkest right before the dawn. Sure enough, though, dawn comes again after even the darkest hour. When I wake up each morning, I feel blessed because I know something great awaits me. I take every opportunity given to me to show others how beautiful life can be. When I am successful at stirring up positive energy, that great feeling I get is incomparable. I feel blessed when I have the opportunity to make a child smile. The world feels like a more beautiful place when a sad child starts to smile again. I am uplifted when I bring joy and laughter to my family. The love in their eyes shines even brighter as I bring more beauty to their world. Today, I see the beauty all around me. I extract something good from every situation because I know it is always there. I know that beneath it all, the world is a wonderful place!

Journaling Your Blessings

Self-Reflection Questions Am I accepting when I lose someone or something dear to me?

Can I embrace the beauty of the world when I am attacked with negativity?

Do I teach others the importance of making the most of every moment?

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Winning reminds me that I am blessed. I relish in victory whenever I am fortunate to have it. Although it is natural to celebrate winning, I take time out to be thankful. Each success that I experience reminds me that I am blessed. My ability to be successful at business ventures means I have the skills to do it. Each morning, I give thanks for my natural talents and skills. I sharpen the skills that keep me in winning mode. The more time I spend refining my abilities the greater the likelihood of ongoing success in my life. I avoid overlooking the support I get from loved ones in my quest for personal accomplishment. Their emotional support and encouragement help to quell my fears. Family members are a blessing because they give me confidence to persevere. It is a blessing to be able to push through challenges with resolve. Whenever I feel my tenacity waning, I take a moment to refocus on the goal at hand and get back on track Today, I am grateful for each blessing that comes my way. The pride that I feel when I achieve greatness is quickly replaced with gratitude for the opportunity.

Journaling Your Blessings

Self-Reflection Questions How do I respond when I am unable to attain something that I work hard for?

What are some of the blessings that I am most thankful for?

How often do I say thanks to others for their help?

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Blessings surround me every day. Every moment of every day, I see endless blessings around me. I consider everything associated with life to be something special. When I look into the eyes of my laughing children, I feel blessed to share that joy. I know that many others may not be able to experience that. I treasure every opportunity to spend time with my kids. I take the time to learn from each experience and feel fortunate to be able to learn life lessons along the way. Taking in the fresh air at sunrise brings me so much happiness. I feel my lungs expand. That reminds me that I am blessed to be alive. I am blessed to have good health and the chance to feel nature. I take pleasure in tending to my garden. My family enjoys many meals from that garden. Knowing that I can provide for them makes me feel blessed and honored. All my senses are alive. My eyes, ears, and nose are able to enjoy all the world has to offer. I am truly grateful to be in this position. I am conscious that everything I am able to do is because I am truly blessed. Today, I avoid taking things for granted. Even the simple things are truly appreciated because I know others may not have access to them. I avoid complaining about the have-nots and celebrate everything I have. Each day, I look forward to the chance to give thanks!

Journaling Your Blessings

Self-Reflection Questions Do I encourage my friends and family to give thanks for all the blessings in their lives?

Do I make it a point to share my blessings with loved ones?

Am I able to be a blessing to others, especially those in need?

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Blessings follow me wherever I go. In all things, I am blessed and I make it a point to take notice of all the good in my life. Even if I experience challenging events, I always remember how blessed I am. I always have plenty of whatever I need. And often, I have more than enough. I am loved abundantly and I have plentiful love to give in return. Infinite resources are at my fingertips. In the realm of money, I always have enough to cover my basic needs and to meet many of my desires, too. If I experience times when I feel a lack of abundance, I remind myself that, in truth, I have all that I require. Whether I am employed or unemployed, partnered or single, with lots of kids or no kids at all, I feel blessed in a multitude of ways. Nothing I can do can destroy or wash away the many blessings that come my way. And to be fully satisfied with life, all I have to do is remember the abundance that is available to me. My universe is plentiful and my heart is abundant. Blessings come to me freely, and I cultivate gratitude for it. Today, I make time to contemplate the ways in which I am a blessed. I regularly experience gratitude for all of the wonderful things in my life. And I seek out opportunities to demonstrate this gratitude by living with a sense of abundance.

Journaling Your Blessings

Self-Reflection Questions How have blessings manifested in my life in the past few weeks?

What are three things I can be thankful for today?

What are some positive surprises that have arisen from events I initially perceived as negative?

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Some of my greatest blessings are invisible. Houses and cars are useful, but some of my greatest blessings are invisible. I devote time each day to spotting inward and outward blessings. My health is precious. Being fit and strong enables me to provide for my family and hike through the woods. I make choices that help me to lead a long and active life. That means plenty of rest, exercise, and green vegetables. My peace of mind is also priceless. I crave the happiness and satisfaction that comes with knowing I am loved. The quality of my life also has a spiritual dimension. I engage in practices that are meaningful for me. I surround myself with people who provide me with guidance and encouragement. My eyes make me aware of many delightful things, but I also count on my ears, nose, and fingers. I pay attention to beautiful sounds, scents, and textures. I listen for bird songs and church bells. I stop to smell flowers and newly cut grass. I dip my hand in cool water. I focus on my breath to turn my attention inward. I sit down to meditate or pause during my daily activities. I examine the causes of my good feelings and give thanks for them. To connect with the world around me, I slow down. I close my eyes and let my child’s laughter or a favorite symphony fill my mind. Today, I celebrate the blessings I cannot see. My heart overflows with gratitude and joy.

Journaling Your Blessings

Self-Reflection Questions How do I keep material goods in perspective?

What are some intangible items that make my life better?

How can I become more grateful for all my blessings?

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My blessings are innumerable. I receive countless blessings each day. When I stop to consider my highpoints in life, I am in awe by them. My list of successes far exceeds any negative occurrences in my life. Having basic abilities is a blessing that many take for granted. My healthy body and mind allow me to accomplish important things each day. I make the most of my time and am thankful when I am able to achieve daily tasks and goals. My hard work results in recognition from my employer. Although my efforts are what lead to success, I still recognize the acknowledgement as a blessing . Whenever I feel the urge to complain or express disappointment, I remind myself that I am blessed. Even when I am in the midst of a trial, I pause and think about all the benefits of life that I enjoy. I find blessings in the most unexpected places. When I stare into the eyes of a hungry child, I am thankful for the chance to offer a meal. That chance to help someone is a blessing in itself. It is an exercise in humility that helps me to be appreciative. I enjoy learning helpful life lessons. Today, I am thrilled about all the blessings I experience each day. I am a firm believer in finding the good in each situation. I continue to give thanks for all the positive things that life throws my way.

Journaling Your Blessings

Self-Reflection Questions How do I correct my behavior when I find myself complaining?

What inspires positive change in my life?

How do I turn a negative situation into a positive one?

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My life is full of blessings. My world is filled with good things. I choose to focus on the positive and ponder the great things that I have in my life. I awake each day with a fresh vision of how blessed I am this day. I am thankful for the current weather, regardless of sun, clouds or rain. I appreciate the warmth that comes from the sun and the beautiful flowers that arise from the rain. I have positive relationships. I am a good friend, spouse, and sibling. I do my part to ensure my relationships are healthy and uplifting. I have great love for my friends and family. I am thankful for my occupation and the chance to earn a living. The income I earn keeps food on the table and a roof over my head. I look at the bright side in everything that I do at work, even if it is sometimes boring. Today, I make a conscious effort to take a look at everything in my life just a little bit closer. In this way, I can see more clearly the blessings of those things I often take for granted. As I do this today and each day, I gain a new appreciation and insight into the wonders of life.

Journaling Your Blessings

Self-Reflection Questions What are some areas of my life in which I have difficulty seeing the bright side?

How can I show my appreciation for the blessings that come my way?

Are there any ways in which I can pass on blessings to others? How?

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Humility allows me to acknowledge the tiniest blessings. Each night before bed, I take some time to think about my day. I meticulously look for each blessing and acknowledge its impact on my life. Following this routine helps me to remain humble and appreciative of all the good things in my life. When I am at work, I avoid overlooking the input of each team member. As small as someone’s contribution is to a project, it plays a part in its overall success. My focus each morning is to say thanks to each person for their hard work. Doing this allows them to feel important. It also allows me to remember that there are very few things I successfully accomplish on my own. When I see my kids laughing, I stop and offer thanks for that blessing. I think of all the kids whose situations prevent them from being happy. Being able to provide for my family makes me proud. I realize that it is far from the norm for many families. I am encouraged by this thought to share some of my financial blessings with less fortunate children. I avoid walking around with a sense of entitlement. I know that each blessing can easily be taken away. Today, I am committed to feeling gratitude for each blessing I receive, regardless of how small it is. Life is more fulfilling when I live in thankfulness.

Journaling Your Blessings

Self-Reflection Questions In what ways can I turn an unfortunate situation into a blessing?

What other realities in my life drive me to maintain humility?

How can I serve as a model of encouragement to others around me?

Thankful

Discover 5 great reasons to keep a journal: 1. Keep a record of your life for yourself. How many times have you tried to remember when some particular incident in your past actually happened? Was it 1994 or 1995? Do you remember the facts differently from others that were involved? Who’s actually right? • If you keep a journal, you’ll have all the dates and facts right there. More importantly, you’ll be given the opportunity to see how your life has progressed. • As we get older, every day seems to blend into the next. We get up, go to work, go home, eat dinner, watch TV, and repeat for 40 years. • By writing down the day-to-day aspects of your life, your life will become more interesting. Just the act of recording will encourage you to live a life you deem worthy of recording. You might add more fun and adventure to your life, just so you can write about it. • It’s possible you might want to pass your journals on to your children at some point. Wouldn’t you like to read about your parents or grandparents? 2. You can record the lives of your children. Imagine how great it would be to keep a journal while your child is growing up and then give it to her later in life? • You’ll record everything that happened during the years when they are too young to keep a journal themselves. It will also be a great reminder for you. 3. Journals are great for processing feelings. Things are always a little clearer when we get them out of our heads and down on paper. • Everything is a little more objective and realistic. • You might be surprised at what you figure out about yourself if you take the time to keep a journal. 4. Work towards your goals with a journal. A significant part of reaching goals is recording

88 I Got My Mind Back progress and prioritization. By writing about your goals each day, you can continually reaffirm your goals are worth achieving. • How often have you set a goal and then forgotten all about it after a few days or a couple of weeks? If you write it down in a journal, there’s less chance that will happen. • Record the progress you are making towards your goals. Make notes about new ideas to move closer to your goals. • When you achieve a goal, you’ll be able to look back and remember how great it felt to accomplish it. The next goal will be even easier. 5. Keeping a journal can reduce the amount of stress in your life. Journaling forces you to unplug and focus your mind. Sometimes the best thing for a stressed mind is to turn off the computer and sit quietly with your thoughts. • When you record your challenges, your brain starts looking for solutions. Having a solution to a challenge relieves stress!

Consider keeping a journal for yourself and your loved ones, parents, grandparents, even children. The benefits are considerable, and it doesn’t have to take more than a few minutes per day. Journaling is a great tool that doesn’t cost much at all. A pen and notebook are the only items required.

Thankfulness Journaling

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Date

Thankfulness Journaling

Date

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I appreciate being alive and am thankful for today. I celebrate today. Regardless of what is happening in my life, I am alive and for this I am thankful. When I feel like today leaves something to be desired, I focus on anything I can be thankful for. I find a part of my body that I am able to connect with and appreciate that it is there. I pay attention to my senses and focus on one that resonates with me. I channel all of my energy through that sense and am thankful for having it. When I am with friends and family, I feel thankful that I am alive and here to talk with them. When I am outside, I take in my wonderful surroundings as I experience nature and am so glad that I am here to experience this beauty. I savor every breath that I take and rejoice in being alive. Sometimes, I focus on basic things that I might have taken for granted in the past. While these things may be basic, they are also the most important and vital for my survival. Today, I choose to notice and appreciate everything around me – large and small. Each thing I encounter, in some way, adds its own beauty to my wonderful life.

Thankfulness Journaling

Self-Reflection Questions What am I most thankful for?

How can I express gratitude for being alive?

What are three other aspects of my life that I am grateful for?

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I give thanks daily for my focus in life. I am confident in my ability to achieve my goals. Each day, I live with presence and conviction and, therefore, make good on my dreams. For this, I am intensely grateful. I know that I can have what I want! All I need to do is focus. I put forth my intention and my dreams and desires are made manifest. Focus is the biggest secret to my success. I pay close attention to what I want and then devote my energy to accomplishing my dreams. Sometimes, achieving my goals requires greater effort than at other times. When this is the case, I am particularly thankful for my focus. Sustained effort requires motivation and motivation requires remembering why I am willing to put in some hard work. But when I focus on my goals, motivation comes easily. If I feel distracted or scattered, I take a few moments to close my eyes and just breathe. I notice the sensations of my feet on the floor and my hands resting on my lap. This simple exercise renews my focus by bringing me into the present moment. And when I am fully present, I feel gratitude for where I am and how far I have come. Today, I make time to contemplate my many accomplishments. I am thankful for my focus in life, which enables me to have all that I want. I seek out opportunities to cultivate this gratitude by paying attention to my deepest desires and pursuing them devotedly.

Thankfulness Journaling

Self-Reflection Questions What are some of the things I have accomplished in the last year?

To what do I attribute these successes?

Are there aspects of my life that could benefit from greater focus?

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I give thanks for 10 things each day. There is so much that I am thankful for. As I lie in bed each morning, my mind instantly starts to run through all that I can say ‘thanks’ about. I know that I could spend all day listing the many things that spark my gratitude, but instead I focus on 10 things each day. When I open my eyes and see the sun peeping through the cracks in the window, I give thanks for a new day. As I wiggle my toes and stretch my fingers, I am grateful for having them to help me do good things for others. I find meaning in the simple occurrences of each day. As I wait on the traffic light to turn green, I am thankful for the opportunity to say a kind word or give a kind gesture to another road user. Although I can easily find 10 different things to be grateful for each day, I always include thanks for loved ones and the opportunity to live right with others. I recognize that people around me who show me love help to make life worth living. I also recognize that having the opportunity to show love to others is something I am meant to do. Today, I commit to remaining eternally grateful. I commit to being truly thankful for all the blessings that come my way, even if I fail to see it right away. I know there is much to be thankful for!

Thankfulness Journaling

Self-Reflection Questions Do I ever neglect to say thanks for blessings?

Can my blessings be blessings to others?

Do I encourage those around me to express thanks to the Creator every day?

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Sunsets remind me to be thankful for life. The end of each day signals the close of a chapter. As I reflect while watching the sun set, I am reminded to be grateful for my daily blessings. Making it successfully through a rough day means that I have strengths. I acknowledge my abilities as things to be thankful for. Having a difficult job means having a chance to persevere and overcome. Looking back at the professional road blocks and my ability to pass them fills me with pride. As the sun sets on my victories, I commit to pushing even harder tomorrow. The closing of one day signals the potential for a new one. I believe that being thankful at the end of each day prepares me for whatever comes my way later on. When I look at the setting sun, I see a promise for a new day that is even brighter than the current one. I await what life has in store for me in happy anticipation. Experiencing the rotation of the sun reminds me to live my life to the fullest. Today, the sun sets on my accomplishments of the day and prepares me for even greater opportunities in the future. I commit to making the most of my days and expressing gratitude for even the smallest blessings.

Thankfulness Journaling

Self-Reflection Questions In what other situations do I find myself expressing gratitude for life?

In what other ways do I interact with nature to find personal inspiration?

What are some things that I always take the time to give thanks for?

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I can always find something to be thankful for. I welcome the small gifts that life gives me each day. I acknowledge the beauty that is around me in nature and in people. I am fortunate to live in a place that has the ability to grow beautiful flowers. I appreciate the perfume that I smell from those blooming flowers. I am appreciative of the kindness that I receive when I encounter a stranger. I realize that I am lucky because I have the privilege to meet another person who is kind without reason. I strive to keep an open and positive state of mind. With an open mind I can clearly see the blessings in my daily life. A positive mind can turn most disappointments into life lessons that are beneficial for my future. Someone is always going to be better off than me, but there is always going to be someone worse off than me too. I am thankful for what I have because I know there is someone out there who has much less than me. I know there are others fighting to just survive. Today, I recognize that being grateful for the life I have rewards my soul with contentment and happiness. I am thankful for all the wonderful people and things in my life.

Thankfulness Journaling 101

Self-Reflection Questions What am I most thankful for today?

What are the small gifts I have encountered today?

How can I show my appreciation for my blessings?

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Each action that I perform is rooted in thanksgiving. My day to day activities are deliberate. I choose to move through life with a grateful mindset. That focus enables me to maintain a positive life. When I step into my office each day, I remind myself that having a job is a luxury. Being thankful for employment gives me the motivation to work diligently. Before I greet a friend or stranger, I express gratitude that I am able to see them and speak with them. My initial expressions set a positive tone for our conversation. The simple blessings of life are apparent to me with each step that I take. I move deliberately and with gusto because I am blessed with the ability to walk. I avoid moping around even when I am feeling down. My steps are guided by gratitude. Staying calm when I discipline my children is sometimes challenging. However, my kids are precious gifts who deserve proper guidance. I use that reminder to keep my mission clear when teaching them life lessons. When they know how much of a blessing they are, my job is done well. Today, giving thanks is a natural part of my life. I celebrate opportunities to show my grateful mindset. Recognizing the goodness in life allows me to live happily and peacefully.

Thankfulness Journaling 103

Self-Reflection Questions What are some of the things that I am most thankful for?

How do I use my positive mindset to counteract negative energy from others?

In which situations is it difficult for me to stay focused on being thankful?

CONTINUE YOUR

Journaling Adventure Journal and mindful activities, just because.

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COURAGE DOESN’T ALWAYS ROAR Sometimes courage is the quiet voice at the end of the day whispering,

“I will try again tomorrow.”

- Mary Anne Radmacher

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5 Great Reasons to Keep a Journal Keeping a journal is a great idea for everyone, regardless of age. There are so many benefits gained from taking a few minutes each day to record your thoughts in a journal. The costs are minimal and the payback is huge. A journal is a great idea for you, and if you are a caregiver - the person in your care, even if there is difficult for them to perform the mechanics of writing. If this is the case, consider transcribing their words and thoughts from dictation. One day you will be glad you did. Many coaches, including me, require that clients keep journals as part of their success program.

Discover 5 Great Reasons to Keep A Journal 1. Keep a record of your life for yourself and/or your loved one. How many times have you tried to remember when some particular incident in your past actually happened? Was it 1994 or 1995? Do you remember the facts differently from others? Who’s actually right? • If you keep a journal, you’ll have all the dates and facts right there. More importantly, you’ll be given the opportunity to see how your life has progressed. • As we get older, every day seems to blend into the next. We get up, go to work, go home, eat dinner, watch TV, and repeat for 40 years or more. By writing down the day-to-day aspects of your life, your life will become more interesting. Just the act of recording will encourage you to live a life you deem worthy of recording. You might add more fun and adventure to your life, just so you can write about it. 2. You can record the lives of your loved ones. Imagine how great it will be to keep a journal as you move through this journey called life, whatever form it takes. • You’ll record everything that happened during these years. It will be a great reminder for you to reflect and smile while remembering. 3. Journals are great for processing feelings. Things are always a little clearer when we get them out of our heads and down on paper. • Everything is a little more objective and realistic. • You might be surprised at what you figure out about yourself, if you take the time to keep a journal. 4. You can work towards your goals using a journal. A significant part of reaching goals is recording progress and prioritization. By writing about goals for yourself, or your loved one, you

5 Great Reasons to Keep a Journal 107 can continually reflect and make necessary changes. • How often have you set a goal and then forgotten about it after a few days or a couple of weeks? If you write it down in a journal, you almost assure that it will not be lost. There is also a greater chance that you will be able to reach your goals. • Record the progress you are making towards your goals. Make notes about new ideas to move closer to your goals. • When you achieve a goal, you”ll be able to look back and remember how great it felt to accomplish it. The next goal will be even easier. 5. A journal will reduce the amount of stress in your life. Journaling forces you to unplug and focus your mind. Sometimes the best thing for a stressed mind is to turn off the computer and sit quietly with your thoughts. • When you record your challenges, your brain starts looking for solutions. Having a solution to a challenge relieves stress!

Creative expression is good for your health and well-being. Lift your spirits and clarify your thinking by keeping a visual journal.

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I enjoy each one of the many gifts that life offers to me. My life is full of abundance. I am thankful for all the ways in which this manifests. Each day when I get up, and again at bedtime, I think about all of my blessings. Taking time for gratitude reminds me to enjoy each of the many gifts that life offers to me. Because I know that I am blessed in both small and large ways, I keep my eyes open all the time for these gifts coming my way. They could be as simple as a hug from my child or a friend, or as complex as being able to negotiate a great deal on a new home. Regardless of the ways they come, I am paying attention! Each moment that I am alive is, itself, a gift. I pause regularly to give thanks for the breath that sustains me and for the body that moves me through my day. I take pleasure in being physically active, knowing that my good health is a blessing. My relationships also bring me joy. Whether they number many or few, my friends are priceless to me. My partner’s companionship is likewise irreplaceable. My family brings me comfort in even my most challenging times. Because of this, I cherish all of my relationships deeply. I take time to nourish them and reap their rewards. Today, I take a moment to savor all of life’s blessings. I am aware of the many gifts that life offers to me and thankful for each one of them.

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Self-Reflection Questions What gifts do I have in my life today?

What new blessings have I received recently?

What actions can I take to remind myself to savor and be thankful for each gift that life offers to me?

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Spending time alone helps to build my self-confidence. My quiet time gives me the opportunity to be introspective. It allows me to focus on solidifying my strengths. I am more self-confident when I take time away to myself. When I am alone, I make a list of character goals. I like the person I am but I enjoy spending time refining my character. It helps me to stand behind my choices without swaying. Alone time allows me to continuously believe in myself. Upcoming challenges require my full effort and attention. I prepare myself for them by meditating on what is required of me. I spend meditation time reminding myself that I am able to rise above obstacles. Looking back at past successes aids in the process. At the end of meditation, I feel ready to conquer anything that comes my way. Spending time alone also allows me to be retrospective on shortcomings. I consider situations when I was capable of achieving more. I look at where I fell short and make refinements for more favorable results going forward. Each retrospective session leaves me feeling unbreakable. I feel like I have the creativity to turn each difficult situation into something positive. Today, my self-confidence continues to develop because I take the time to nurture it. My daily focus is to make myself an impenetrable force that tackles challenges head on.

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Self-Reflection Questions What exercises can I employ to build my self-confidence?

What other personal attributes can my alone time help me to develop?

How do I rebuild my confidence when I am knocked down by a tough situation?

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I take small steps in life and appreciate the time I have. Life is not a race. I can take the time to appreciate everything around me and be fully present in each moment. I rejoice each day, whether sunny or cloudy, because this day is mine and I enjoy just being present. The morning breeze and the smell of brewing coffee sing sweet songs to my senses. I fully enjoy the fresh feeling I have as I take my morning shower; the water washing over my body feels satisfying. I am in no rush. I prepare for the day and take the time to enjoy the process even if it is the same routine as many times before. Today is different in subtle ways. Each day as I settle in for the evening, I reflect on my day with a happy mindset. I am fully present in my day, and I choose not to rush through any part of it. I recognize the slight differences in this day and appreciate each moment. I take the time to reflect daily, and I enjoy re-living the beauty of the day. Each day is a joy, so I celebrate the good times and appreciate life’s lessons as they unravel.

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Self-Reflection Questions Have I been fully present in my day?

Have I taken the time to notice the subtle differences in the day?

Have I taken the time to reflect on my day?

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I appreciate new things in my life. When I look around at all of the people and resources in my life I am grateful. I feel blessed because I have special people in my life that care about me and whom I care for as well. The people in my life are treasures to me. I have all the necessities in life including a safe space, food, and clothing. Beyond the necessities I enjoy extra things in my life including the gift of technology, books, and hobbies that bring me great enjoyment. There will always be people who have more stuff than I, but stuff is just stuff. Instead of dwelling on what I might not have, I focus on the wonderful gifts I do have and I appreciate them even more. I have a fulfilling life full of people and property that bring great value to me. By keeping my focus on the many gifts and joys in my life, I am able to appreciate new things at a much deeper level. Today I look at all the people and all the things in my life and I individually appreciate each one. I cherish the good in my life and I am thankful. I am blessed with a beautiful life and, today, I show my gratitude.

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Self-Reflection Questions Who are the people in my life I am appreciative of?

What special things in my life am I thankful for?

Have I focused more on what I have, instead of what others have?

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I treasure life’s little moments. I feel joyful and content. I appreciate small pleasures and everyday miracles. Luxury goods and exotic destinations sound nice, but I have what I need close to home. I decide what is worth cherishing. I listen to my heart instead of chasing after status symbols or comparing myself to others. I delight in the company of my loved ones. I take my friends out to dinner and plan outings with my family. I hug my children and hold hands with my spouse. I nourish my body and mind with delicious whole foods. I savor a bowl of hot vegetable soup with a slice of crusty sourdough bread. I snack on toasted almonds and kale chips. I quench my thirst with pure water or green tea. I relax in a warm bath or soft hammock. I remove my shoes and spread my toes out wide. I play gentle instrumental music while I am cooking or commuting. I take time to laugh and play. I remember that it is okay to be silly sometimes. I am enchanted by the sights and sounds of nature. I watch squirrels play and listen to birds sing. I work in my garden or take a walk through the local park. I bask in the warmth of the morning sun. I know that simple things can be magnificent. Today, I am attuned to the ordinary pleasures and experiences that surround me. Each happy and rewarding moment adds up to a satisfying life.

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Self-Reflection Questions What are three things that are more important than money?

How does slowing down help me to appreciate each day more?

What is one beautiful thing I tend to overlook?

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Appreciating the beauty of nature sustains me.

As I walk outside each day, I look around. I inhale the air. I notice the sensation of the breeze across my face. I am struck by the loveliness of the natural environment. The beauty of nature wraps its arms around me. Today can be my best day or my worst day. No matter which, nature is right there, waiting to guide me through my life. I feel grateful each time I think about the natural world. Although I believe it will always be there for me, I still gasp in sheer joy when I see deep purple blooms on the bushes or snowflakes falling from the sky. The rich, green grass of summer tickles my nose with its aroma. This entices me to linger outdoors a few minutes more. If a troubling thought nags at my mind, I take a walk in the open air. I breathe in, I breathe out. The aromas of nature and the caress of the breeze rise up to meet me. Each time, I find what I need to continue with my day. When I am outdoors, I momentarily forget about the stresses of life. Any unsettling feelings I am experiencing dissolve. I am sustained by nature’s sweet song. Today, I promise to take intimate notice of nature’s backdrop. The color of the sky, the faint fragrance in the air, and the sound of the trees rustling in the breeze all call out to me. The beauty of nature, ever-present, sustains me.

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Self-Reflection Questions Are there times when I am in a rush or so deep into my thoughts that I miss seeing all that nature provides for me?

Do I take every opportunity to relax into the beauty of nature?

Regardless of my mood each day, how can I remind myself to turn to nature for solace and sustenance for my soul?

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I see the best in others and appreciate them for it. Because I am interested in developing strong relationships with people, I let go of the idea that individuals must be perfect to be accepted. I have flaws and want people to love me regardless. I extend that same respect to others. In seeking the best in people, I strive to remember that there are no bad traits. Issues that challenge relationships are merely the flip side of more positive qualities. If my co-worker is stubborn, for instance, he is probably also determined and consistent. If my daughter is emotional, she is likely also sensitive and creative. I choose to focus on the positive aspects of the people I love. I also strive to empower others to become their very best. I point out their good qualities both to them and to others, knowing that people will live up to whatever they believe to be true. I let go of the desire to berate people for their shortcomings and, instead, try to build up the good that is already there. I remember that everyone, including me, is a work in progress. When a sculptor creates a work of art, he often throws the same batch of clay many times before the piece begins to take the shape he envisions beneath his hands. Likewise, people require time and the patient touch of the Creator to reach their full potential. I let go and just enjoy the process of watching them develop, fully believing in the beauty of the final product.

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Self-Reflection Questions Do I understand that my loved ones are also works in progress?

Do I focus on the positive side of my loved ones’ character traits?

How can I empower those I love?

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I can sit back and view all the wondrous things life has to offer me. When I look at life, I see the many incredible things it can bring me. I am full of energy and enthused because I see hope, and hope keeps me excited about new possibilities. I aspire to become more than my previous generation because there are so many opportunities available to me that they did not have. I am confident about my future. I let my imagination flow and it creates a passion inside me. I wait with anticipation for my actions to result in the things I desire. I love the feeling of security it gives me and I am enlightened to go on. There are no guarantees, but as long as I am breathing, the possibilities are endless. I envision my destination and enjoy the journey life has thrown my way. Life contains many twists and turns. There may be bumps in the road, but joy is my reward when I know my path and follow it. I am elated and amused at the amazing road ahead. What is around the corner may be a mystery, but I know that it is something good. I plant seeds of positivity because I know that soon the harvest will arrive and I will reap the benefits

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Self-Reflection Questions How will I take advantage of opportunities that I see?

What can I do to maximize my potential?

Do I wait with fear or enthusiasm for what I will find around the corner?

NIGHTTIME

Journal Reflections

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Journaling at night can be part of your nightly self-care practice. Often, we shower, put on our nightclothes, and jump right into bed. Taking a few moments before or after your shower is a great way to complete your nightly wind-down. You are able to carve out a few moments to reflect on your wonderful day and take a few moments to think about the next day and how it will be more wonderful. This also allows you to clear your mind from planning when you should be sleeping, and rest a little more peaceful. According to printfresh.com, having a nighttime journaling practice allows you to: reduce depression, develop better sensitivity and empathy, improve sleep, enhance self-esteem, and improves your overall psychological health. (https://printfresh.com/pages/nighttime-reflections) Nighttime journaling gives you an opportunity to intentionally or mindfully prepare for the next day. If you are a busy caregiver, of yourself or someone else, nighttime journaling will help you become more present and in-tune to your space and your wellbeing. As you begin or enhance your nighttime journaling practice, consider the following: 1. Prepare for your nighttime journaling practice, and parts of your nighttime routine, during the day. Although other events may sometimes get in the way of you beginning your nighttime activities at the same time each night, planning for it during the day allows you to become more organized and follow a schedule. 2. Plan your nighttime activities. This may include a shower, a nice warm bath, of course teeth brushing, and making sure you have nice comfy clothes for sleeping. 3. Plan your intentions for the next day. Sometimes you may need to write down your activities for the next day. If there were things that didn’t happen the way you expected, reflect on the events and how you may do things differently, if the event occurs again. However, avoid judging or having regrets. 4. As you prepare to journal, consider the wonderful things that happened during the day. Reflect on the little things that brought joy to you or someone else, and consider all that you have to be grateful. 5. Journal. Some nights you may only journal for 5 minutes. Other nights, you may find that you have so much to reflect on that it may take 20 minutes. Regardless of the amount of time, try to write in your journal every night. The following pages are designed to help you record your thoughts and reflections.

126 I Got My Mind Back :

Last night, I went to bed at Today, I woke up at:

My fitness routine was:

Today, I feel thankful for:

Moments that made me smile today:

This bothered me today:

This is how I will resolve it:

Nighttime Journal Reflections 127

Last night, I went to bed at Today, I woke up at:

My fitness routine was:

Today, I feel thankful for:

Moments that made me smile today:

This bothered me today:

This is how I will resolve it:

128 I Got My Mind Back :

Last night, I went to bed at Today, I woke up at:

My fitness routine was:

Today, I feel thankful for:

Moments that made me smile today:

This bothered me today:

This is how I will resolve it:

Nighttime Journal Reflections 129

Last night, I went to bed at Today, I woke up at:

My fitness routine was:

Today, I feel thankful for:

Moments that made me smile today:

This bothered me today:

This is how I will resolve it:

130 I Got My Mind Back :

Last night, I went to bed at Today, I woke up at:

My fitness routine was:

Today, I feel thankful for:

Moments that made me smile today:

This bothered me today:

This is how I will resolve it:

BONUS PAGES

Journaling

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7-day journaling WORKBOOK

Physically writing down your thoughts helps you clarify what you want. It also helps you to uplift your mood, keep track of your success, practice positive self-talk, and work through ways to manage your emotions. Follow these tips to build a daily journaling habit…

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1. Start with two minutes. If you’re having trouble setting aside time to journal, start with two minutes. Pull out your notebook and write for two minutes. If, after two minutes, you feel inspired to keep writing, then keep writing. 2. Build up over time. Over time, set aside more time (at least 5-10 minutes) for your daily journal practice. This way, you give yourself time to answer the journal prompts thoughtfully and work towards your success. 3. Set aside a regular time to journal. Whether you journal in the morning or evening is less important. What’s more important is to set aside a consistent period during the day where you commit to pulling out your journal. 4. Practice self-compassion. It’s okay if you forget to journal one day! Forgive yourself if you miss one day of journaling. At the same time, be cognizant that sometimes we avoid the things we need most. 5. Keep your journal with you. Carry your journal with you so you can easily grab it when you want to write down something.

Use these weekly journal prompts to guide you to success…

7 Day Journaling Workbook 133

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Monday MOTIVATION

Your Motivation and Goals What is your purpose?

What is your “why”?

What does your life look like when you are at your happiest?

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Tuesday TRANSFORMATION

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Your Ideal Day What does your ideal day look like?

How would your ideal day look if it were impossible for you to fail?

How can you structure an ideal day that will help you achieve your goals?

7 Day Journaling Workbook 135

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Wednesday WARRIOR

Journal about the ways we trap ourselves. What areas are you making things more complicated than they need to be?

What’s the first step in making your life a little easier?

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THANKFUL Thursday

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Grateful people are more likely to take care of themselves, make healthier choices, and feel happier. Write down 5 things you are grateful for, and be as specific as possible.

7 Day Journaling Workbook 137

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Friday REVIEW The Week in Review

What have you accomplished?

Write down three things you have accomplished this week.

How do you feel about these accomplishments?

You can also journal about how you want to get closer to your goals next week. What tasks can you schedule that will enable you to do this?

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Saturday STORY Journal about your stories What is something you have struggled with lately?

What is a story you are telling yourself that could be holding you back from? How can you reframe that negative belief into a positive one?

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Sunday INTENTION

Journal About Your Goals What is your intention for this next week?

What goals do you want to set for the week?

What does “success” look like for you this week?

What are your priorities this week?

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8 ways to relax

YOU'VE NEVER CONSIDERED

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8 Ways to Relax You’ve Never Considered Our world is full of stress. When you live in a society that encourages competition, achievement, and success, you’re going to have to learn how to decompress effectively. Of course, the Journal provides almost endless opportunities and recommendations for your to journal, meditate, pause and think, and much more, there are still more ways for you to relax, which you may not have considered. If your daily routine does not include a process for relaxing, you’re doing yourself a serious disservice. Relaxing is important, and you’re not going to be at your best each day if you fail to give relaxation the attention it deserves. 1. Take a cold shower or walk in the rain. Exposure to cold might not sound relaxing. It’s not the cold that’s relaxing, it’s the feeling after you’ve allowed yourself to warm back up. It’s as if the stress has been drained from your very soul. • Cold can also snap you out of your current mood. It’s not easy to think about how much you hate your job when cold water is making you physically miserable! 2. Clench your entire body. Start with your toes and move up your body one muscle group at a time. Clench and flex that muscle with maximum effort. Hold it for a few seconds, relax and repeat. Flex each muscle 3-5 times and move on to the next. Introducing more stress into your body can help release tension. • You may also want to try flexing all of your muscles at the same time. try both methods and see which provides more relief. 3. Pull out the crayons. There are adult coloring books designed to help take your mind off your troubles. If crayons aren’t your thing, try colored pencils or markers. Use whatever you like and give coloring a try. It’s not just for kids. • Coloring puts your attention on something neutral. It can be a form of meditation. You also have the added benefit of creating something when you’re done. You may not want to hang it on the refrigerator for the world to see, but at least you have a sense of accomplishment. 4. White noise. Consider relaxing to the sounds of ocean waves, rain, a crackling fire, or any other sound you might find soothing. This can be very relaxing and easy to find on many online platforms. 5. Start a fire. If you don’t have a fireplace, a candle will do, or a high quality video of a fire, on your television. There’s something primal and hypnotic about fire. Staring into a fire can be a great way to relax

8 Ways to Relax You’ve Never Considered 143 6. An aquarium. Have you ever thought about starting an aquarium? Fresh or salt water will do. They both can house fish with different colors, sizes and temperaments. Staring into an aquarium can be one of the most relaxing things you can do. 7. Stretch. Stretching your body is an effective way to release tension and relax. you don’t need any fancy equipment. Just relax on the floor and do all those stretches you used to do in gym class. 8. Buy a plant. Plants are relaxing. Walk around the local nursery and find the perfect plant. Take it home, put it in the sun, water it, fertilize it, look at it, and talk to or sing to it. You’ll be pleasantly surprised by the positive impact a single plant can have in your home. You might even want more than one. 9. Do a puzzle. Mental puzzles are a good way to occupy your mind and give it a chance to relax. Crosswords, sudoku, or any type of brain teaser can be an effective way to relax. A jigsaw puzzle can be just as good for relaxing.

Create a routine that will allow you to relax at least once every day, no more than two. Relaxation is important if you want to be at your best. Stress is damaging to your body and mind, so make relaxation a part of each and every day. Remember, meditation is also a great form of meditation.

Meditation

Meditation 145

Meditation: 10 valuable tips There are many benefits to be gained through meditation, however, beginners often struggle to develop a meditation practice. There is also a lot of confusion around the simple, but challenging practice of meditation. Below are a few tips that can make a significant difference.

Meditate more effectively and enjoy greater benefits: 1. You don’t need anything to meditate. It can be nice to have a proper cushion, loose fitting clothing, and a quiet location. However, it is important to know that you do not need any of those things to meditate. You can meditate on the bus in your three-piece suit. You always have everything you need with you to meditate properly. 2. Start with mindful breathing. Other forms of meditation ca require higher levels of focus and discipline. Arguably, mindful breathing is the most valuable form of meditation. Simply focus on your breathing. 3. Move if you need to. That doesn’t mean to squirm around in your seated position. Get up and take a walk instead. Be mindful in your walking. Ideally, you can find a peaceful location where you can still focus on your breath, free from the worry of being run over by a car. The more distractions you have, the more challenging it will be. 4. Use a timer. Suppose you plan to meditate for 15 minutes. It can be very distracting to wonder how much time is left. So, you peek at the clock and mentally calculate how much time is left. Using a time helps to keep your attention where it belongs. 5. Be mindful throughout the day. Use a timer app on your phone or computer to remind you to be mindful. Set the timer to notify you every 10 to 15 minutes. Take a few mindful breaths and return to your previous activity. 6. Meditate several times each day. Use your timer again. You can meditate for a minute or two several times a day. There is no hard fast rule that says you must meditate for a specific amount of time. The goal is to maintain a mindful state 24 hours per day. This is more easily accomplished if you meditate several times each day. 7. Be gentle with yourself.

Meditation is not about forcing yourself to concentrate with

tremendous effort. Meditation gives you energy. It doesn’t take energy from you. use gentle, persistent attention. You’ll be more successful and enjoy the process much more 8. The longer you meditate, the more important your posture becomes. Almost any position can be comfortable for a few minutes, but few positions are comfortable for 20 minutes or more. Even your comfy couch is inadequate. It’s important to maintain a well-supported position with a

146 I Got My Mind Back straight spine. Leaning or slouching will create tension and discomfort. • Have you ever wondered why the full-lotus position is so popular in meditation? It’s because your ankle bones aren’t digging into the floor like they would be if you had your feet folded underneath you. It’s also very stable and allows for a straight spine. 9. Avoid meditating after a large meal. Meditation isn’t a form of sleep. A big meal can make you sluggish and uncomfortable. 10. Add time to your meditation practice slowly. Avoid pushing yourself. Five minutes is a good start. Add a few minutes each week.

Meditation is a subtle skill that requires time and practice. Make meditation one of your daily habits. It won’t take long before you consider meditation to be one of your most important activities.

Self-Care Tips

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MY ALONE TIME OPENS ME UP TO

my true self

Self-Care Tips 149

1. Find something positive.

Self-Care Tips

• Little things like saying thank you to someone for a small gesture such as holding the door, expressing your appreciation to a spouse/partner coworker or child and writing thank you notes for gifts can make a difference for both you and the other person. Write down several things each day that you are grateful for or appreciate. it helps to identify five things at the end of the day that went well or left you feeling gratitude. 2. Learn to relax. • Rest and relaxation are critical to managing stress and minimizing anxiety. Those who find it difficult to let go and relax may find yoga, breathing or stress management classes helpful. Regulating your breath has a calming effect on the mind and loosens tension held in the body. Sitting quietly at home for 5-10 minutes each day to simply be aware of your breathing can enhance relaxation. 3. Move around every day. • Exercise and movement can include gardening, playing with your pets, dancing, stretching, etc.

Movement improves cardiovascular health, flexibility, strengthens muscles and

improves mental health. 4. Engage in good conversation. • Spending time with good friends, even online or on the phone, and engaging in stimulating conversation with a neighbor is good for the soul (mind and body). When we share our thoughts with others, we establish an emotional and mental connection that can be refreshing and heartwarming. 5. Get enough sleep. • Good sleep hygiene involves cutting out caffeine after 5pm, turning off electronics two hours before bedtime, eating your last meal two or more hours before you turn in, and going to bed early enough to get 6-8 hours of sleep 6. Treat yourself regularly. • See a movie, eat dinner at a restaurant, sit in the park, get a massage, buy yourself flowers - whatever you enjoy - do that for yourself.

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Self-Care - Fact Sheet Do: • Learn to put your needs first - you can’t take care of your loved one unless you take care of yourself. • Ask for help - and accept help when it is offered. • Set boundaries. You are there to help, but want him/her to remain as independent as possible, for as long as possible. • Find a support system. Look for support groups both locally and online. Stay in touch with friends and family. • Let go of the guilt. There is no shame (guilt) in taking care of yourself, including time away from your responsibilities. • Take respite. Make it a routine part of your self care. Take some time to do nothing. • Get plenty of sleep and eat a well balanced diet.

Don’t: • Allow guilt or a sense of duty to override your need for a break from your responsibilities. • Shut out people who want to be there for you and/or your loved one, including volunteers and paid caregivers. • Believe that you are the only person who can care for your loved one. You may be the preferred caregiver, but others can provide short-term respite or other care with clear instructions. • Sacrifice or take risks with your health. Keep up with regular medical appointments and hire people to help with lifting and transfers as needed. • Resort to self medication to relax. Alcohol and misuse of prescription drugs only mask the problem. • Hesitate to seek professional counseling if you need help coping.

Self-Care Tips 151

Self-Care - Wellness Plans

It is critical to take care of yourself in every way, especially when you are a caregiver. Use the space below to identify some ways you can do this.

To care for my physical well being. I can:

To care for my emotional well being. I can:

To care for my spiritual well being. I can:

To care for my mental well being. I can:

List three things you enjoy to treat yourself or just for fun. 1. 2. 3.

152 I Got My Mind Back List one that you can do in the next week, i.e. get a pedicure or massage? 1.

Which could you do within the next month?

If there are barriers to doing the things listed above, how can you resolve them? 1. 2.

Make a commitment to do something for yourself every week - Write it down.

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About the Author Dr. Lori-Renee Dixon James has over thirty years of experience in the field of intellectual disabilities and brain illnesses. She has become a sought-after voice for advocacy and the rights of persons with both physical and hidden disabilities. Dr. Lori is the founder of Focus on Education, Inc., which provides individualized consultation and advocacy services; workshop development and facilitation; and resource and referral services for persons with disabilities. Dr. Lori is very involved in the Alzheimer’s and related dementias community, as well as several other organizations and activities related to Alzheimer’s disease. In 2018, Dr. Lori established the James M. Dixon Foundation for Alzheimer’s Research and Support, in honor of her father. The Foundation is a non-profit 501c3 organization that provides assistance to organizations, colleges and universities, as well as support for caregivers and persons living with Alzheimer’s disease. Dr. Lori and members of The Foundation like to become involved in the community and with various agencies, while providing informational workshops, resources and referral services. Dr. Lori has surrounded herself with some of the most knowledgeable experts in the world, who assist in answering your questions and guiding you and your loved ones through this sometimes frightening and most of the time unknown path. Dr. Lori is the host of Conversations from The Purple Chair, which will premier in July 2021, and she is available for speaking and presentation engagements for both small and large groups. Please visit our website for more information on The Foundation and Dr. Lori. Contact information is located below.

Other Titles by Dr. Lori - I Got My Mind Back, Can I Go Home Now? A Table Book - My Father Has Dementia, My Mother Has Denial - Letters to My Daughter, While I Am of Sound Mind and Body - Teacher Tracks - Inclusion: Metamorphosis or Masquerade? - How To Live An Optimistic Life for Caregivers (Minibook) - The Essential Guide to All Things Memory (Minibook)

Website: https://thejamesmdixonfoundationinc.com Email address: dr.lorijames@gmail.com Phone: (404) 263-6380

It's important to spend time taking care of ourselves and learning practices that allow us to relax, focus, reflect and rest. It is very easy to become overwhelmed by life and responsibilities, especially if we are the caregiver of others. Sometimes, we just need to step away, at least for a few moments, each day. I Got My Mind Back. Can I Go Home Now? ~ The Journal invites you to self care by journaling, meditating, goal setting, and reflecting using a variety of activities, inspirations, journal prompts, and suggestions. The Journal is packed full of activities that you can practice for years to come. The Journal was developed for the journaling, meditating and self care novice, as well as veterans. The unique practices encourage you to take a little time for yourself each day. The bonus pages provide self care and journaling guided exercises, and the mindfulness bonus encourages you to practice being in the here and now throughout your day. I Got My Mind Back, Can I Go Home Now? ~ The Journal is part of a series of four products: I Got My Mind Back, Can I Go Home Now? ~ The Book, I Got My Mind Back, Can I Go Home Now ~ The Table Book, and the electronically available Resource Manual. Be sure to read The Book to find out the source of the title. You will be very surprised!