Journey To Authentic Self Inro Journaling Class

In January I will start teaching Your Life Spelled Out Journaling classes both online and in person. At that time there will be a charge to attend the classes. A web site is being created now.

For the month of September I will offer the same intro class that I will be charging for FREE but the class size is limited to 15 so that I can be attentive to individual needs.

If you are interested just email me at smsummerville@hotmail.com with JOURNAL CLASS in the subject line.
Once the class is full I will post it here.

Have a GREAT day and keep working it out by writing it out!

Peace,
Susan

Who Are You?

Today we will start a journey into the authentic self. For years I lived my life with the goal of pleasing everyone around me. I did this to the point that I woke up one day and wondered who I really was, what I really liked to do, what I really wanted to do.

I decided right then that I would not people please my way through life again.

I started my journey back by asking myself "If I could take a year and do anything I REALLY WANTED TO DO, without responsibilities or in regards to others needs and wants what would I do? What does that year look like?

That your journaling homework for today.

I want you to free flow this (Write without thinking too deeply) just write the first things that come to you and continue until you have nothing left to say. DO NOT WRITE AS IF OTHERS WILL READ IT. This is a very private journal entry.

Sending Sunshine and Love,
Susan

Owner Of A Broken Heart

Welcome back To Your Life Spelled Out.

Great News! Your Life Spelled Out will be avaliable in Journal form soon for those of you that prefer to write instead of type your journaling. I have been working very hard on this project and it has paid off. I will keep you updated.

We will start back into our journaling with a subject that is familiar to everyone. We will write about our broken heart. What is breaking your heart right now? What or who broke it in the past? Are you in pain now? How did you work through your pain before? These are all questions to prompt your journaling today.

I suggest free form journaling for this prompt. Free form journaling is simply writing from your heart without editing anything in your mind before you write it down. In other words write it like no one will ever read it. Write it and throw it away if you must but this is the only path to true healing.

I will do this assignment with you as it is a very appropriate prompt for me in my life right now.

Let your pen and your tears flow. You will feel better. I promise.

Sunshine and Peace,
Susan

The Last Brave Thing 3/24

Our prompt today is the question "What was the last brave thing you did"? Write about it and write about why it was brave for you to do it.
I can be something like sharing a secret, letting your guard down, confronting someone or going through chemo. Whatever it is, take a moment to ponder it and to record it.


Peace
Susan

Am I Living Up To My Own Expectations? 3/23

Our prompt today is to ask ourselves the question Am I living up to my own expectation of myself? MY OWN..not my mothers, children's, boss, mother, father, spouse or any other person..but MY OWN. What are my expectations of myself? Are they realistic or idealistic expectations?If you don't know, it is hard to live up to them or to reach for them. Get it down on paper. You will see things more clearly.

Peace,

Susan

JOY, STRESS, LOVE, PEACE 3/22

Today we are going to take out our journals and write the word JOY. Write the first ten things you think of when you say the word joy. Now do the same for the words Stress, Love and Peace. This is a very revealing exercise and I think you just might be surprised by what you find.



Peace,
Susan

WORDS 3/21

You never know when a moment and a few sincere words can have an impact on a life. ~ Zig Ziglar


What a TRUE statement. This is your monthly Random Act of Kindness prompt. Today your prompt is to uplift, encourage and edify someone with a few sincere words. You have no idea of the impact this can have on their day. Words have the power . Use your wisely. Write in your journal about how this made you feel and how the other person responded.


For those of you that have shared with me that they do not like the random act of kindness prompts or the count your blessing prompt that we do one day of each month I suggest that you use those days to write whatever you wish in your journal. However, I must tell you that two of the surest ways to experience true happiness is to get out of yourself and do something for someone else and to recognize and focus on the blessings in your life. This is the reason I have incorporated these two prompts once a month.

Peace,
Susan

3/20 She's An Uptown Girl

I always loved Billy Joels rendition of Uptown Girl..I remember hearing it as a very young girl and thinking to myself.."what kind of girl am I"? The songs lyrics gives us a bit of a character sketch of this uptown girl.

For our prompt today we will write a entry that gives a bit of a character sketch about you.

What does that look like?

Here is a little example:

She loves theatre, musicals, watching basketball, being creative, sitting by the ocean,New York City,good food, good music, God, her husband and her family

She is put off by narcissism and mean spirited people.

She is now considered an uptown girl but lived most of her life as a downtown girl and has experienced life on both sides.

You obviously can get way more detailed and I did but that was just a few lines from my own journal.

I would LOVE to have you post and share anything you write on this subject. This is always one of my favorite prompts. It really makes you think about who you are.

Have a beautiful day!

Sending Love,
Susan

3/19 Constant Companion

I came across this the other day and thought it would be a perfect catalyst to an inward look. So today your prompt is the writing below. Write how it applies to you. Write about how you felt after you read it. Allow your thought to flow on the paper. Do not censor yourself.

Food for Thought...
I am your constant companion.
I am your greatest asset or heaviest burden.
I will push you up to success or down to disappointment.
I am at your command.
Half the things you do might just as well be turned over to me,
For I can do them quickly, correctly, and profitably.
I am easily managed; just be firm with me.
Those who are great, I have made great.
Those who are failures, I have made failures.
I am not a machine, though I work with the precision of a
machine and the intelligence of a person.
You can run me for profit, or you can run me for ruin.
Show me how you want it done. Educate me. Train me.
Lead me. Reward me.
And I will then...do it automatically.
I am your servant.
Who am I?
I am a habit.

Have a wonderful day!

Peace
Susan

And The Award Goes To

Imagine that tonight there will be a ceremony and an awards dinner. You have won an award. What would that award be for?

EXAMPLE:
And the award goes to _Diane______ for being the most faithful friend. The award goes to __Lisa______ for her amazing artwork. The award goes to __Emily_______ for enduring great hardship and yet always thinking of others.

You get the point. It could be anything. Your prompt is to write down what the award is for and why.
Peace,
Susan

Safe 3/17

Our prompt today is to think about and write down when we feel SAFE. Where is your safe place? Is it in the assurance of God's word?, is it in the arms of someone you love?, Is it in the feeling of security?? and what gives you that feeling?

Short but deep topic today.

Have a blessed day.

Sending Love,
Susan

WHO Inspires you? 3/16

Today we will write out of list of people that inspire us and WHY they do.

Have you ever told any of them that they inspire you> Maybe today is a good day to send an email or write a note letting them know.

Peace,
Susan

What Inspires You 3/15

Today we will make a list in our journal of things that inspire us!

Peace,
Susan

It Was The Best Of Times, It Was The Worst Of Times

Your prompt today is to write about two separate times (or perhaps the same period of time)in your life that the following famous passage from Charles Dickens A Tale of Two Cities applies to.

It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of Light, it was the season of Darkness, it was the spring of hope, it was the winter of despair, we had everything before us, we had nothing before us, we were all going direct to heaven, we were all going direct the other way - in short, the period was so far like the present period, that some of its noisiest authorities insisted on its being received, for good or for evil, in the superlative degree of comparison only.

Peace,
Susan

3/13 Raindrops on Roses

And These Are A Few Of My Favorite Things!

Today list at least ten of your favorite things. Make your own list. Make it uniquely yours. Please share with us if you feel comfortable doing so.

Here are a few of mine:

The smell of fresh cut grass
Sunrise over the Ocean
Sunsets
My Bed (or maybe I should say my mattress)
Holding my grandchildren in my arms
Hugs from my children
Watching Basketball (My Akron Zips)
My work with children with cancer
Being artistically creative (this takes many forms)
Quiet Time at a Spa


Have a Fantastic Monday!

Peace,
Susan

3/12 AND I WONT BACK DOWN!

When you read the lyrics of Tom Petty's I Won't Back Down written below What do you think of? What is it that YOU will Not Back Down To? Where does your Courage of Conviction take you. Journal about what you feel very strongly about..strongly enough to NOT BACK DOWN FROM ANYONE!

Well I won't back down, no I won't back down You could stand me up at the gates of Hell But I, won't back down No I, stand my ground, won't be, turned around And I keep this world from draggin' me down Gonna stand my ground, and I, won't back down Hey baby! there ain't no easy way out Hey yea! Stand my ground And I won't, back down Well I know what's right, I got just one life In a world that keeps on pushin' me around But I'll, stand my ground, and I, won't back down!

Peace,
Susan

March 11 A FUN Journaling Assignment

When you are a "big star" you often will have little comforts put right in your contract. For example you may have in your acting contract that each day you want to have a Starbucks French Roast Coffee waiting for you when you arrive at Make Up. You may contract that your hotel suite must be furnished with all of your favorite snacks, roses and 100 thread count sheets.. Whatever you wish may be added to your contract.

Today we will pretend we are the stars and we are writing our contract..what comforts would you insist on? I know this may be difficult as most of s are not demanding by nature but today I want you to put on your DIVA hat and have fun with this.

Peace,
Susan

Quotes Day 7

"I will love the light for it shows me the way, yet I will endure the darkness because it shows me the stars." ~ Og Mandino

Og Mandino is one of my favorite authors. How do you feel after reading this affirming quote? Write it down.

Quotes Day 6

"I’ve learned that: goodbyes will always hurt, pictures can never replace being there, memories forget the hard times, words can never replace feelings, and heroes often go unsung." ~ Unknown

Today write a quote of your own that describes the profound things you have learned along your journey.

Quotes Day 5

"I must learn to love the fool in me the one who feels too much, talks too much, takes too many chances, wins sometimes and loses often, lacks self-control, loves and hates, hurts and gets hurt, promises and breaks promises, laughs and cries." ~ Theodore Isaac Rubin

Write down everything you feel after reading this quote. Are you learning to love the fool in you?

Quotes Day 4

"Strange, isn’t it? Each man’s life touches so many other lives. When he isn’t around he leaves an awful hole, doesn’t he?" ~ It’s A Wonderful Life

How does this quote speak to you today?

Quotes Day 3

Write out how this resonates with you today.

Today's Quote Is

"Saying nothing…sometimes says the most." ~ Emily Dickinson

Quotes Day 2

Write your reflections after reading this quote in your journal today.

Today our quote is:

"I’ve learned that: goodbyes will always hurt, pictures can never replace being there, memories forget the hard times, words can never replace feelings, and heros often go unsung." ~ Unknown

Quotes Speak To You

For the next few days I will post a quote each day and you will write it in your journal and journal about how it speaks to you. What do you walk away with after reflecting one it.

Today our quote is:

"Enjoy the little things in life, because one day you may look back and realize they were the big things."

3/3 Snapshot Day

Today is a snapshot in time day. Journal about what is going on right now in your life and in the world around you. Use as many pages as you wish. Try to use as much detail as possible.

Peace,
Susan

3/2 A Letter to 13 year old you

Today we will write a letter to ourselves. Our 13 year old selves. What would you tell her if you had a chance? Write this in your journal.

Peace,
Susan

3/1 Are YOU the friend you described?

Yesterday we defined what the word friendship meant to us. We defined what made a good friend. Today we will look at ourselves in that role? Are you a good friend? Write out what you need to work on to be the friend you described.

Peace,
Susan

2/28 Define Friendship

Today we will write in our journal our definition of friendship. What does being a good friend mean to you? Then we will write who we consider our friends and why.

Peace,
Susan

Today Lets Count Our Blessings

Today we will challenge ourselves to write down 100 blessings that we can count in our lives right now. Many of us (myself included) get so hung up on the challenges we are facing that we forget about the blessing that we have. This prompt will help clear our mind and refine our focus.

Peace,
Susan

2/26 Pay It Forward

Its that time of the month again ladies and gentleman. Get OUT OF YOURSELVES and go do something for someone else today. Write about it in your journal. I promise you will have a better day if you do this. AND the more you do it the better days you will have. Funny how that works!

Peace,
Susan

2/25 If I Could Turn Back Time

You can not turn back time. That is a fact...but just for today lets pretend we can. What is the one thing you would change and why.

Peace,
Susan

2/24 Verbal Abuse

Oh No She Didn't Even Bring This Subject Up!!
OH YES I DID!

From your findings over the last couple days what did you find out? Are you verbally abusive?

If you answer yes I encourage you to do something about this. Get some help. You have no idea how your words can destroy another person.

Flipping over to the other side, have you ever been verbally abused? If you answer yes write out what was said and how it made you feel. You know its not truth right? If not, then you need to seek help.

People that verbally or physically abuse others do not feel good about themselves. That is not a theory it is a fact. If you are an abuser you need to look at that.
and seek help so that you do not play a part in the destruction of another human being.

Verbal abuse is just as harmful and devastating as physical abuse. The are no physical mark but the scars are deeper.

Now stop reading and write how all of this makes you feel in your journal.

Peace,
Susan

2/23 So ask them!

Yesterday we wrote about how we sounded and what tone of voice we use when we talk to the important people in our lives. A tone can send a message of inpatients, aggravation, disrespect, anger..etc...Words can send even deeper stronger messages. Sometimes it really is not what you say but the way you say it.

Ask the people you are around most often how they feel when you talk to them. Ask them if you say anything that makes them feel bad about themselves or small. Dont be afraid. Ask..

Write everything you find out in your journal today.

peace,
Susan

2/22 How do you sound?

Today we will write in our journals about how we talk to people. Think about your children, parents, spouse, friends, boss...how do you "talk " to them,. What tome of voice do you use? Is it the way you want to be talked to? BE VERY HONEST!

Peace,
Susan

2/21 Finding Peace

yesterday we defined Peace. Today in our journals we will write about a time or times when we felt Peace in our lives. What was going on then. Are you feeling at peace or peaceful now?

Peace,
Susan

2/20 Peace

Today we will look up the word PEACE and write the definition in our journal.
Now write all of the things or situations in your life that you feel Steal your Peace.

Peace,
Susan

2/19 Control Issues

So..Do YOU have an issue with control? Are you a Control Freak?
What areas of your life do you feel the need to control and how do you feel when things and situations are beyond your control.
Freestyle about this in your journal today. Freestyle journaling is simply streaming your thoughts onto the paper without concern of someone one day reading them or spelling, grammar..etc.

Peace,
Susan

2/18 Stop It

Stop making excuses for your behavior. How you act and what you choose to do is only about your own choices. NO ONE else is responsible for your choices.

If you are like me you sometime will cast (blame) your own poor choices on someone else. Example...well I wouldn't have said that if they had not hurt my feelings ...PLEEEAAASE!!! Quit blaming.

Today in our journal we will get painfully honest with ourselves and look at some of the areas in our lives that we are blaming other people when the TRUTH is we have choices on how we act and react to every situation everyday.
Ouch!

Peace,
Susan

2/17 Today

This is not original. Someone posted on facebook the other day and I though to myself. What a great prompt this would be.

Today will Never come again. Be a blessing. Be a friend. Encourage someone. Take time to care. Let your words heal, and not wound. Today will Never come again.

Write this out in your journal and write about any emotions that come or what you feel when reading it. Does it prompt you to action? What is it?

2/16

The Truth Will Set You Free But First It Just Might Piss You Off.

Write in your journal a time when the truth made you angry but it was still important to face it and accept it.

2/15 TRUTH

It is often difficult to find truth through all of the many layers that it is hidden under. We often hide from the truth by staying in denial.

Today in your journal look up the definition of what TRUTH means and write it out.

Are there areas of your like that needs truth to shine on them?

2/14

In your journal today define the word LOVE. Make a list of 20 people that you love. If you are doing anything special for Valentines Day write about that too.

The Secret Keeper

Everyone needs a Secret Keeper. Someone you trust completely. You trust them to love and accept you unconditionally , to not judge you, to never tell your secrets and to always be there.

Do you have a secret keeper?

I went most of my life without a human Secret Keeper. I have always had God (who is enough) but now I have someone that is my secret keeper to.

If you don't have one maybe you need to start out being one to someone.

Today we will journal about our Secret Keeper. If we have yet to be blessed with one, we will think about and write about who we can become a secret keeper to. There is no more precious gift.

Peace,
Susan

What is your Happiest Memory?

Today we will record our Happiest Memory in detail in our journals.

Peace,
Susan

Define

Define the title "people pleaser". What does that mean to you? Are you a people pleaser? Do you please others at expense to your self (time, health, mental health). Time for an honest look. How do you feel about this?Write about this in your journal today.

Lay It Down

Are you ready to lay down the struggle? The first step in doing this is to admit to yourself there is a problem. Then admit it to another person that you trust. Ask them to hold you accountable in your journey to breaking free form this bondage.
From a personal account I can share that the only way I have ever been able to break free from harmful habits and struggles is to lay it down daily to God in prayer. Seeking help from the only source of real POWER is the answer.

Only YOU know what your struggles are. Do NOT keep them a secret. Find someone you trust and share with them today. You are only as sick as the secrets you keep.

Lay It Down!

Peace,
Susan

Working on Workshops! Your opinion please!

Your Life Spelled Out will host online workshops stating Summer of 2011.

What would you like to cover?
Any specific areas of your life?
Would you like to include photographer and /or art?

I am looking for feedback so that I can customize the workshops to your needs and request.

Peace,
Susan

Now What To DO

Yesterday we wrote out one of the areas in our lives that we struggle with or that we are imprisoned to. Today we will write in detail proactive ways to achieve victory over the struggle. On Thursday we will talk about several ways to achieve victory of what holds us in chains.

Peace,
Susan

(Tuesday) Struggles

What do you struggle with?

Do your struggle with shedding pounds?
Do you struggle with being true to yourself?
Do you struggle with being a perfectionist?
Do you struggle with eating too much?
Do you struggle with NOT eating?
Do you struggle with relationships??

We all have our own struggles. Today we will write about one of them in detail in our journal. This can be a revealing exercise and a first step to doing something about something that keeps us in chains.

Peace,
Susan

Random Act Day

Today is our Random Act Of Kindness day fro February. Go do something for someone. Get out of yourself. You will feel good I promise.

Write in your journal what you did and how it made you feel.

I am traveling home today on a red eye. I hit the ground running on Tuesday with several appointments scheduled so Tuesdays post will not go up until very late on Tuesday or Wednesday morning.

Peace,
Susan

(Sunday) One New Thing This Year

Today is my birthday. The year between this birthday and my next birthday is a special one as it is my last year that fourty will be in front of the last number. I have decided that this year I will do 49 things I have NEVER done before. I will have you all hold me accountable by posting them here as I do them. This should keep life very interesting!

Today you will write in your journal your commitment to do ONE new thing before your next birthday. Then when you do it make sure you come back to this page in your journal, write out what you did and date it.

Peace,
Susan

(Saturday) So what off your list do you LOVE to do?

Today we will look at the list of skills and things we are good at that we made yesterday and will will make a new list from the original one of the things that we love to do AND we will also make a list from the original list of things we don't now like to do.

For example, on my skill set list would be the following two things:

Networking
Writing

I LOVE to write. I am good at Networking but Love it?? Not so much!

After you have made your list look at the list of things that are in your skill set or that you are good at that you do not like to do and see what, if anything off that list you can eliminate.

For example, if your skill set and perhaps job involves number crunching but you do not like it and would rather be connecting with people..maybe you need to consider changing careers.

This is just a self discovery exercise. Don't get too worked up over it.

Peace,
Susan

(Friday) What are you good at?

Today we will list EVERYTHING that we are good at. Write all of your skills down in a nice long list. On Saturday we will continue to work on this list so have it in front of you.


Peace,
Susan

(Thursday) Do Over

We all have at least one thing in our life that we wish we had the opportunity to DO OVER. Today write down your one thing. Write down how you would do it differently if you had the opportunity.

(Wednesday) Nothing Changes!

Nothing changes if nothing changes! A simple yet profound statement. Write out what that sentence means to you in your life right now.

A Call For Action

Now that you have your NO list, I challenge you to take just one thing that you have said yes to that you should have said no to and SAY NO. It is not too late. You can say no at any time.

If you do this please share with us to encourage all of the other readers that find themselves in the same boat. We need to be there for each other.

Oh and by the way...I said NO to changing my schedule to accommodate a last minute get together that I was invited and expected to attend. This is huge for me. I am such a people pleaser that no is most often too difficult to choke out. But I was able to do this without hesitation. Practice makes perfect! AND I am worth it.

Peace,
Susan

What Can You Do? (Monday)

Today we will make a list of the things we are committed to.

Now look them over and write down all of the things that you said yes to when perhaps you should have said no.

A yes can be harmful anytime that it is at the expense of our health (both physical or mental). For example, a yes to add one more thing to your already stuffed schedule could be harmful to you. A yes to something that you know (in your heart) that you should say no to is most likely going to be a problem for you mentally somewhere down the line. Saying no is often more difficult for women as we tend to be care givers and nurturers by nature. Learning to love ourselves enough to say no is not an easy task but one worth pursuing.

Peace,
Susan

When saying yes hurts you.

Yesterday we wrote about times we have said yes when we wanted to say no. We thought about why we do this and wrote about that as well.

Today we will write about a time (or times) that we have said yes when it really has gone beyond not being in our best interest but has also hurt us.

Peace,
Susan

I said NO!!! (Saturday's Prompt)

If you are like me you often know the answer you want to give is NO, but somewhere between your brain saying no aand your mouth saying it something is lost in translation and you end up saying YES.

Today we will write about a time (or times) we have said yes when we wanted to say NO. Then we will ponder WHY we say yes when we want to say no and write about that as well.

Peace,
Susan

Sorry Seems To Be The Hardest Word!

Today we will reflect and make a list of those we need to make amends (apologize ) to . It may be someone that you have not seen or spoken to in years, it may be your child, your friend, your spouse, your boss. It may even be someone that is dead. It may even be yourself. Today we will be proactive in apologizing for a past or recent wrongs either verbally or in writing.

Tonight we will have peace when we lay our head on the pillow. That is a priceless gift my friend.

Peace,
Susan

Courage of Conviction

Is there something you are willing to stand up for? Even if many around you do not agree? Is there a cause or a belief that you have that is worth putting it on the line? That my friend is courage of conviction.

Think about things you are passionate about and write out the things that you have courage of conviction to stand up for.

Peace,
Susan

If you were your friend.....

I love this quote that someone posted on Twitter

I give myself, sometimes, admirable advice, but I am incapable of taking it. - Author, Unknown

Today I want you to look at your life, your challenges, your achievements and anything you might be struggling with. Then I want you to advise yourself as to what direction to take as if you were giving the advise to someone else.

you will be surprised by how often we really know in our hearts what the direction and answers are but something inside of us refuses to act on it.

Write it all out!

Peace,
Susan

Did It Stop You?

Today we will write about a time that fear stopped us from moving forward. What was the fear of? Get really honest with yourself. Ponder the questions a while before you write if you need to. Sometimes fear is not as obvious as others.

Peace,
Susan

What's Your Fear?

We all struggle with fear at some level. Do your fears keep you from living your life, from taking chances, from making positive changes in your life,from doing what you really want to do or from moving forward?

Today we will fess flow write about our fears and how we think they impact the decisions we have made or are making.

Free flow writing is simply putting your pen to paper and writing exactly what you are thinking and feeling without taking time to think it through or worry about spelling, grammar or anyone else reading it.

For example, fear of rejection will often keep people from pursuing the job, relationship or dream they have.

Peace,
Susan

Let your IMPERFECTION shine!

I recently had a friend say to me "You must think you have to be perfect all the time"! Wow, that really resonated in my soul. The more I thought about the more I was sure that they were right. So I have decided not only that this will be the year of self discovery but have also made my word for this year IMPERFECTION. I created art and journaling to reflect that.

Today you will choose a word for this year and journal about WHY it is the word for you for this year. Oh and please feel free to use imperfection for your own word if it applies to you.

Is that what really how you want to deal with your stress?

Now that we have pondered the ways we deal with stress it is time to look at how healthy the outlets we have chosen are.

Prayer and Meditation HEALTHY
Exercise HEALTHY
Journaling HEALTHY
Creating Art or anything else HEALTHY
Therapy HEALTHY
Massage HEALTHY

The following list, healthy? Not so much!

Eating
Shopping
Drugs
Alcohol
Sex
Relationships
Working
Anything that is unbalanced (for example spending all your free time creating art when you have other responsibilities is out of balance)

Today we will look at our list of stress busters from yesterday and see what category they fall in. Are you actually creating more stress in your life by responding to it in a negative way?

If you stress release is found on the not so healthy list it is time to seek help or think of ways that you can release your stress in a healthy way.

Write your thoughts down.

If your stress busters are not found on the above list..please share with us what they are.

Peace,
Susan

Stress

Today we will write down the things we do to alleviate stress in our lives. Reflect on them. Are they healthy outlets? On Saturday we will cover healthy and unhealthy ways to deal with the stress in our lives.

Peace,
Susan

Random Acts

When was the lasst time that you did a random act of kindness?
Nothing lifts a spirit like reaching out and doing something for someone else. This works in two ways. The result of helping or encouraging another human being makes us happy and while we are doing this we are also switching focus from ourselves to someone else.

Today we will do a random act of kindness. It can be for someone we know or it can be a perfect stranger. They can know you are doing it or it can be anonymous.


After you have done this, write in your journal what you did and how it made you feel.

Peace,
Susan

Gratitude

Today we will list 25 things we are grateful for. You can list MORE if you wish but we must try to list at least 25. This is a great assignment to help put life back in to perspective.

Peace,
Susan

If you could change one thing....

If you could change just one thing about yourself, what would it be? Why?

Peace,
Susan

Time to Lighten Up

Okay...It;s time to lighten up a bit. Today you will write a paragraph (or bullet list) of at least ten things you like about yourself right now. For most of us this sounds a great deal easier than it is.

This is a short but important prompt. Don't pass it by.

Peace,
Susan

Goals to Reach Dreams

Today we will set goals to reach the dreams we have. Goals and dreams a very different.

For example, I have a dream of writing a novel as everything else I have ever written has been journals, poetry, magazine articles and self help pieces. Now goals to reach the dream of having a novel published would be to

Write x amount of time every day
Update my query
Inquire to publishers
Perhaps seek an agent as I have never used or needed one in the past

I will never realize my dream of writing that book unless the goals are set and followed.

This is just one example. I have a list of 17 dreams.

Your turn.

Take those dreams one at a time and start writing goals that you need to set to reach them.

Peace,
Susan

Art Journal

2011 The Year Of Self Discovery



Are you ready??

For those of you that wish to Art Journal I will have two prompts a month. One will be on the 1st and the other on the 15th. The first prompt will run an entire month so that you are able to get supplies together and have time to work on it.

We will create the cover to our journal for 2011.
Remember, this is YOUR JOURNAL which means you can do whatever you wish. You can make anything your journal you wish. You can use any medium you wish.

I made my cover from a sepia photograph of an old typewriter that we own. I wrote 2011 The Year of Self Discovery across the from of it. The typewriter was perfect for my journal because it represents how I will be discovering. Through writing and through journaling.

I have several ways you can share your work. We have a flickr group, A Mister Linky and my favorite way through the group I run here
http://divascreativas.ning.com/events/2011-art-journal-cover?xg_source=facebookshare

You can access all of the links directly on my blog.

Peace,
Susan

Dreams Take Two

Was it hard for you to write down your old dreams?

I know the first time I did this it was difficult.

I always wanted to be a photo journalist . I even went to our local newspaper to talk to several journalist and photographers when I was 14.

I didn't major in photography or journalism in college.

I also wanted to fall madly in love in a fairy tale type way or at the very least a burning passionate romantic kind of way with the perfect men (for me) and have children and live happily ever after.

I have been divorced TWICE.

After reviewing the facts I asked myself if my dreams today reflect the ones of my youth. They are similar but not at all the same. I looked to see if any part of the original dreams had lived or if they had turned to dust completely.

I am not a photo journalist but I am a published photographer and a published author.

I have four beautiful children.

So all was not lost.

Today after reflecting as above we will write down what are dreams look like today. If you are in a place where you cant even put down a dream because you have given up on them I want you to write out a page of what you would like you life to look like today if it was in your power.

Let the journey begin!

Peace,
Susan

Dream A Little Dream

Today we reach in and pull out the smallest package of all. It is labeled DREAMS.
It is small because so many of our dreams have shattered, were forgotten or died somewhere along the journey. We will sit down with pen in hand and start to recall childhood and teenage dreams. What did you want to be when you grew up? Was there any place you wanted to travel? Did you dream of having a spouse and x amount of children? Whatever they were, write them down. We will spend a few days on dreams of the past , present and for the future.

Peace,
Susan

Feeling or Choice?

Before unpacking anything else we need to talk about who you need to forgive.(Refer to your list from yesterday)

Forgiving is not a feeling. It is a choice. You can choose to live in resentment and bitterness or you can choose to forgive. Just an FYI..NOT forgiving only hurts you. The person you are not forgiving will not loose sleep, get an ulcer, experience stress or experience poor health because you refuse to forgive them. You will! Not forgiving only hurts you and it hurts you in several ways.

Some of you are thinking.."Well you just don't know how badly they hurt me" or "You wouldn't forgive them either if they had done this to you".

Some of you are struggling to forgive the hardest person of all...yourself.

I suggest if you can not reach forgiveness on your own that you find a good book on the subject, talk to your pastor or priest about it or seek therapy.

You MUST forgive if you are to live in peace and in health.

Peace,
Susan

Heartache

Next out of our backpack of baggage we are carrying around with us is a package labeled heartache.

I know you are thinking "DON'T GO THERE" but to unpack, look at and clear away baggage we must.

Write down the heartaches (Heart breaks) in your life time. The ones you carry with you into your life now. Into other relationships.

Have you ever made someone else pay for the actions of someone in your past? We do this by not trusting, putting emotional walls up and in many other ways.

I am very guilty of this myself. So this is one thing I can talk about first hand.

Free style journal this prompt. Free Style writing is where you put your pen to paper and let your thought flow onto the page without worrying about spelling or what it sounds like. Just get it all out.

Be kind to yourself after this prompt. We will talk about feelings on Thursday.

Peace,
Susan

Letting Go of Bad Habits

Yesterday we identified our bad habits. Today we will take the next step in turning them around.

As you look at your list of bad habits ask yourself if you are really ready to let go of them. Do this with each one. After all, you may have the bad habit of drinking too much coffee(oh yeah, that's one of mine) but not be ready to give it up. If you are not ready to change the habit this exercise will not be productive.

However, if you are ready to let go of habits that are harmful to you or holding you back it is time to begin.

After you have decided to remove the harmful habit from your life write down exactly how you will do this. If you really wish to succeed I suggest you find someone that you can be accountable to. Share your desire to stop this habit and ask them to check in with you once a week to see how you are doing.

Time to purge.

Peace,
Susan

If You Always Do What You Always Did

The next box out of that back pack is labeled BAD HABITS. You know you have some. Write them down. Did you know that If You Always Do What You Always Did You Will Always Get What You Always Got!

It's True!

You can not expect to have real change in your life if you continue to fall into the same bad habits and routines that you always have.

Today we will simply identify them. Nothing else.

We will work through them on Tuesday.

Peace,
Susan

Fear Of

Today we will reach in and pull out the package labeled (My Fears). We may even be afraid to look inside but in order to reach the our final destination of Peace, we must.

Do not be hasty in your writing. Really think about what you are afraid of. We will work on why on Monday.

Fear takes on many forms. Some forms are disguised as anger, apathy, depression and procrastination to name a few.

Ask yourself "What am I really afraid of"?

The first time I did this exercise and was able to become very honest with myself I was shocked at the results.

One of my fears was that if they(meaning anyone) really knew me, they would not like me. So I spent a great deal of time trying to be what everyone else wanted me to be.

Another fear was the fear of success. Yes, that is a real fear. I would constantly sabotage myself and therefore enable myself to stay where I was and not move forward with the goals and dreams I had for myself.

This may be one of the most important prompts we have this year. It can be life changing, so take your time.

Peace,
Susan

Wisdom to know the difference!

Today we will unpack the box that is labeled (things I control). You can control many things, for example, how you act, the things that come out of your mouth, what you put into your mouth, what you do with any free time you might have, how you treat others, choices that you make..but there are so many things we have an illusion of controlling that we really do not. For example, other people, how they act, think and respond to you.

I have always thought my life would run just a little more smoothly if everyone in it would just follow the script I have made for them...lol

After all, I know how they should act towards me, what they should say to me and how they should treat me.

I love the serenity prayer

God grant me the serenity to accept the things I can not change (other people, places, things and circumstances), courage to change the things I can (myself), and the wisdom to know the difference.

Today we will make three list. The first list is the one that states everything and everyone that we think we are in control of in our life.
The second list will be the things we feel that we are not in control of.
After looking over each list and filtering it through the above pray we will write our third list that will reflect the truth, what we are and are not in control of.

Praying before for guidance is something that I recommend.

Peace,
Susan

Unpacking

You can always tell when I am out of town because at those times the prompts are fluffy and light as I am not prepared to answer emails that often come my way after heart wrenching or harder prompts.

Well you will be delighted to know that I am back home and for the next week and a half you will be opening up places in your soul that you have not been in touch with in a while or perhaps that you have never opened.

Today I want you to take that back pack of garbage you have been carrying around off your back and start unloading it.

The first thing you will pull out is anger. Write out everything and everyone you are angry at. Write out WHY you are angry. Don't forget to include yourself. The one person that most of us are angriest at is ourselves. I promise. Don't forget to write out WHY you are angry with yourself. BE SPECIFIC. Be heartrendingly honest or this exercise will be of no use to you at all. We will explore more on Saturday.

Peace,
Susan

And These Are A Few Of My Favorite Things!

Do you remember the song My Favorite Things from the Sound OF Music?
Today I want you to list 10 of yours.
I like to do this prompt each year as my favorite things at the time often are different than they were in the past. Some are always the same.

What are yours?

Fill In The Blanks

Today I have decided to change ________ in my life!

When I examined my fears I found that my biggest fear was ___________.

One thing in my life that makes me very happy is _____________.

Peace,
Susan

Chapters

This is one of my favorite prompts that I gave you in 2010 and after living that year out I know I could certainly add at least one more chapter so...

Imagine your life written down in the form of a book. Every book has chapters so name the chapters for different times in your life.

The title of the book is The Life of ________(you).

Share your chapters here if you wish.

Peace,
Susan

In This Decade

We just wrapped up an entire decade. So our prompt today is to write down 10 things that we did or accomplished during that time. More if you wish,but at least 10.

After you have completed that list write ten things down that you want to do or complete in the next decade.Again, more if you wish but at least 10.

This can be a very revealing exercise.

Peace,
Susan

Fear of.....

I promised I would share my three resolutions so here they are..

I will lose the remaining 53 pounds I want to lose this year. I will achieve this by staying on track with what I eat and by working out a minimum of 4 days a week.

I will continue to eat healthy and will go macrobiotic once a quarter for 30 days which equals 4 months of macrobiotic eating.

I will finish the book. I will do this by working on for a minimum of 15 min everyday.

OKAY! Now that we have tackled that lets talk about one of the reasons why we sometimes make resolutions but fail to follow through on them.

When I became very honest with myself I had to admit that one of the reasons in the past that I have not followed through on weight loss was FEAR. I have addressed the fear and write down exactly what it was that I was afraid of. I have not conquered it but I have power over it now. So each time I am tempted not to follow my plan I look at why and if it is due to fear..I work through it and conquer that fear one day at a time.

I had to be very specific about what I was afraid of when it came to being thin again. It took a few journaling sessions and was not pretty but I was determined not to let fear of ANYTHING hold me back from living the life I was meant to live.

Your prompt today is to think about something that you are not doing or not addressing because of fear. Write down exactly what you are afraid of. Be very honest with yourself. Write it down even if you don't want to and then read it out loud to yourself. This is the first step in conquering your fears.

Peace,
Susan

A Firm Resolve

Resolutions are something many of us think about when the new year rolls around.
Many of us make a list of resolutions for the year only to be disappointed with ourselves by the end of January for no "sticking to them". Let's end that madness right now.

Today we will resolve three things that we want to change in our lives. Just three. We will be both realistic and clear.

REALISTIC RESOLUTIONS

An example of a realistic resolution is : This year I will lose a total of 53 pounds. I will do that by eating a healthy balanced meals and by finding an exercise program or physical activity that works for me and I will stick to it.

An example of an unrealistic resolution is: I will lose 53 pounds by March.

Did you notice how the unrealistic resolution is not only unrealistic but also vague? HOW does she plan on losing 53 pounds by March? She has absolutely no plan.

CLEAR RESOLUTIONS

An example of a clear resolution is: In 2011 I resolve to will finish the book I am
writing by committing schedule and hour each morning to write and work on the process of getting the book published.

And example of an unclear or vague resolution is : I am going to finish that book I have been working on this year.

YOU MUST PUT A PLAN OF ACTION TO YOUR RESOLUTION

Another key ingredient in following through on resolutions is to share that resolution with someone. Someone that will ask you how you are doing and hold you accountable.

You don't have anyone you trust that much?
You can always use me as your accountability partner.
If you don't feel comfortable posting on line you can reach me at smsummerville@hotmail.com

So are you ready to tackle this?

Write them down.

I will share my three with you on the 2nd before posting the next prompt as I would NEVER ask you to do something that I am not willing to do myself.

Peace,
Susan