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#031 Setting yourself up for a day that aligns with your intentions and values can be challenging. In this episode, we explore one strategy that can help you start your day with a mindset that helps you actualize your goals.
 
1:26 What is your morning routine?
2:20 The value of daily reading in your morning routine
3:30 The Book of Awakening by Mark Nepo
5:42 My morning routine
6:50 Self-efficacy
9:25 Daily reading and journal writing
11:48 Types - daily inspiration, addiction recovery, religious, motivational, stoicism, positive thinking

Invitation to mastery
Choose a book (that helps you be better) to read every day this week.  Ideally, the passages are short enough to read in 15-20 minutes. You may choose to add a little more to this challenge by writing your reflections on the days reading in your journal.

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#030 In this episode, I will will be sharing one of my current favorite books and how it can impact your mental and emotional health.

2:02 More self-awareness = more self-esteem

2:50 Pitfalls of self-awareness

4:05 About the enneagram 

8:02 How to find your Enneagram type enneagraminstitute.com 

10:40 The Wisdom of the Enneagram: The Complete Guide to Psychological and Spiritual Growth for the Nine Personality Types

11: 38 What you look when stressed

12: 38 A path to integration - 4 S’s, 4 R’s, and one P

13:09 See it, say it, sense it, stay with it, relax, respire, reconnect, reframe, presence

Invitation to mastery

Write what “4 S’s, 4 R’s, and one P” looks like for you. Describe how you can embody this practice (see it, say it, sense it, stay with it, relax, respire, reconnect, reframe, presence) in your day-to-day life. It could be a free write, an itemized list of how each aspect can be incorporated, or turning each aspect into a daily prompt for one week.

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#029  In this episode, I will will be sharing one of my current favorite books and how it has impacted my my mental and emotional health.

0:45 - How it starts

2:38 - What drives the behavior that gives you the most painful outcomes?

3:19 - What are unconscious contracts?

4:38 - Your Resonant Self Workbook: From Self-sabotage to Selfcare by Sarah Peyton

5:40 - Some common examples of unconscious contracts

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#028 In this episode, I will will be sharing one of my current favorite books and how it has impacted my my mental and emotional health.

2:15 - A note was left for me

4:33 - My personal source of suffering

6:21 - Seeking relief from suffering outside of ourselves

8:47 - Letting Go: The Pathway to Surrender by David Hawkins

11:00 - Fixation - Obsessive drive involving an object, concept, or person

11:39 - Letting go of negative beliefs and the payoffs to feeling bad

12:14 - Sensations and feelings not stories

15:56 - Tedious (but extremely effective) mental/emotional work

Invitation to Mastery

Build the muscle of letting go.  Choose one (or both) of the following.

For at least10 -15 minutes a day, ideally at the same time each day, do a Vapassanna meditation.

Or

In your journal, divide the page into two columns. In the first column, list the most common negative things you say to yourself. In the second column, list the “payoff” to having that belief.

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#027 How many times have you recently questioned an idea or belief that you were certain about just a few years ago? I know I have. When I look around, I see a lot of confusion. I’ve heard many people say “that just doesn’t make sense” when it comes to things that are not normally confusing. What used to be a priority for many of us has changed. Many people who used to prioritize money and status now place relationships and meaning as their top value. We explore these shifting perspectives and how they can be navigated in this episode of 5D Flow. 

Invitation to Mastery
This is a simple, but effective discovery method to compare how your personal values align with those of the person or place where you are experiencing the burnout. 

1. Draw a line down the middle of your page. In one column list 5-7 of your core values.  
2. In the other column, place the values of the person or place where you are experiencing the burnout.
3. After comparing the two columns, answer the following questions:
   • Is there enough overlap in values to continue on your current path or is time to change directions?
   • Is there a shared vision, or any vision at all?
   • Are you inspired to continue on this path or are you feeling called to seek inspiration elsewhere?

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#026 It’s understandable, when you are in pain, to seek relief.  We are constantly bombarded with images and messages related to how relief from suffering is just within reach if you can  find the right external source of happiness.  Has this worked for you long-term? Or have found yourself back in a similar state a short time later. In this episode we discuss how we can heel this unsustainable approach to burnout and overwhelm.

Invitation to Mastery
Practice non-doing instead of distraction and disconnection. Each day this week, choose to be with yourself without distraction. 

Examples include: listening to relaxing music, sitting quietly, going for a walk in nature, coloring/drawing, or sitting on a park bench. Notice any thoughts that come to mind. If your mind wants to say “this is a waste of time”, “this is stupid”, “I’ve got too much to do”, etc., simply note the though and continue doing nothing.

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#025 Think about the places in your life where you feel overwhelmed or burned out. Whether it's at work, at home, or in a relationship, it's important to examine the beliefs you have about that situation. If you are staying in a job you hate, but believe that getting your dream job wouldn’t be worth it because you would have to take a pay cut, then what you're dealing with is a belief. This belief is based in fear, a fear that keeps you in the same place of suffering. This episode is about deconstructing those fear-based beliefs and healing burnout.

Invitation to Mastery
As we seek to discover the underlying feelings around our self-limiting beliefs, it is important to create a mental environment that is favorable to new perspectives and understandings. To do this, begin this journal exercise with meditation. You can simply find a quiet place, and in your mind, set the intention to be receptive to whatever feelings come up for you when you think about a new direction you want to move toward in life. Try to let the thoughts and stories dissipate as you focus only on the feelings. Ideally, you spend 5-10 minutes with this practice. Then when you’re ready, divide the page into two columns with the following prompts at the top.

Column 1

What are your old beliefs and expectations as it relates to career and how you spend your time? 

Column 2

What are the underlying feelings of those beliefs?

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#024 Do you know anyone who is apathetic? Apathy is a very common form of burnout and overwhelm and is best healed through prioritizing purposeful living and personal responsibility. What does that look like? We explore this and more on this episode of 5D Flow.

Invitation to Mastery
In your journal, divide your page into three columns.

1. In the first column, list everything you do in a day the takes more than 3 hours total
2. In the second column, list the need it fulfills. Try to be as honest with yourself as possible. If you watch TV for 3 hours a night, instead of listing the need as a relaxation, it is likely the more honest answer is distraction. Likewise, of course money is a need, however, lots of activities can generate money. If you're making money at a job that is easy, but makes you feel empty inside, then the met need is convenience or ease, not money.
3. In the third column, list the alternate activities that meet the same need but also contribute to the lives of others. If you watch TV for three hours to “relax'' at night, an alternative could be knitting hats or blankets (without watching TV) to be donated or given to loved ones (if knitting relaxes you). If you spend the majority of your time at a job that does not fill you with purpose and meaning, start to list jobs that could change that for you.
4. Start incorporating alternative activities throughout the week.

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#023 There has been so much focus lately on our differences lately, especially as it relates to spirituality. Many want to focus on how other people are doing it wrong or making it worse for everyone else. I think now more than ever, is a good time to look at how we're similar.  To do that, we can find what is similar about our spiritual practices and come together in that common interest or belief.

Invitation to Mastery
Choose one or more of the universal spiritual principles and write for 15-20 minutes about how you can incorporate more of it in your life.

• Awareness
• Compassion
• Appreciation
• Love without conditions

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