5 Powerful Essentials to Jumpstart your Self-Awareness Journey

5 Powerful Essentials to Jumpstart your Self-Awareness Journey A BEGINNER'S QUICKIE TO MINDFULNESS WWW.SARAHSUYOM.COM

Self-awareness is the key to a better, happier life. Your level of success in life is proportionate to the level of depth you journey within yourself. Self-awareness is the first step to take towards an empowered, intetnional living. Any conscious, purposeful change is always preceded by awareness, and this book provides you with simple yet powerful tools you can use to jumpstart this wonderful journey! WWW.SARAHSUYOM.COM

Table of WWW.SARAHSUYOM.COM Contents CHAPTER 01 Brain Dumping CHAPTER 02 Beliefs Mapping CHAPTER 03 Meditation CHAPTER 04 The Third Person Perspective CHAPTER 05 Self Inquiry

CHAPTER 01 Brain Dumping If you're not yet doing any form of journaling, a Brain Dump is an easy way to start. Learn what a Brain Dump is, an effective way to do it, and what you'll get out of it. WHAT IS A BRAIN DUMP? HOW DO I DO ONE? A Brain Dump is exactly what it sounds There is no specific format or structure, there like. It is simply a process of is only one rule: Do not stop writing for at transferring thoughts and words from least 10 minutes. And when I say do not stop, mind to paper. This is the easiest and I mean it, write whatever it is that you are fastest way to fine tune your ability to hearing in your head. \"notice\" these words instead of letting them run in the background. If there is nothing there, you can start with that phrase “I don’t know what to write, but BENEFITS OF A BRAIN DUMP I’m holding my pen and doing it anyway.” Clears your head and helps you focus all throughout the day. Accesses your creative flow and increases productivity Shines a light on thoughts that you didn’t even know you had or are still carrying. It is a good way of allowing your subconscious to communicate with you, possibly suppressed emotions, ideas or hidden solutions to problems you might be thinking about. \"The voice of our original self is often muffled, overwhelmed, even strangled, by the voices of other people’s expectations.\" ~ Julia Cameron WWW.SARAHSUYOM.COM

CHAPTER 02 Beliefs Mapping What is Beliefs Mapping? Why is it helpful to map your beliefs? An easy and fun way to map your beliefs WHAT IS BELIEFS MAPPING? This is a simply a way of creating a visual word-web representation of any or all associations you may have around one specific word, idea or trigger. HOW TO CREATE A BELIEFS MAP “Whether you think you can, or you think 1. Find a word or idea that elicit some sort of emotional response or a form of resistance. you can't - you're right.”- Henry Ford 2. Without thinking too much about it, write down all the words you associate with this word around it, in a weblike form. The associations doesn't have to make sense, just notice what is the first word that comes into your head when you hear the trigger word you're working on. 3. Repeat this process until you come up with a web of interconnected words and associations WHY IS A BELIEFS MAP HELPFUL? Your reality is shaped by your beliefs, simply because most of your actions is influenced by your emotions which is influenced by your thoughts and beliefs. In every single word, idea or thought, there is a web of associated beliefs and concepts entangled with it, with 90% of the associations happening unconsciously. By mapping your beliefs visually, you are able to inspect and understand your triggers, emotions and actions and even trace the original event or memory where these beliefs were first imprinted. WWW.SARAHSUYOM.COM

CHAPTER 03 Meditation Meditation has many benefits for the body and the soul... and the rewards are accessible to anyone from beginner to expert. BENEFITS OF MEDITATION Meditation relaxes your nervous system, lowers your heart rate and blood pressure, improves blood circulation, reduces anxiety and cortisol level, have immediate effects in your mood and has long term effects in your over-all well being, plus a heightened level of awareness to your thoughts . GUIDED MEDITATIONS If you are a beginner and want to start your journey with success, I recommend making use of guided meditation tracks with different options for intentions and background music or white noise. There are thousands of free videos and audios available online. Find one that you feel most comfortable with. SIMPLE BREATH-COUNTING MEDITATION A lot of people think meditation can only be done while you're sitting or lying down, in a q private quiet place, but in reality you can meditate any time, any where. You can do this by simply closing your eyes, paying attention to your breath, with no intention to control or change it, and noticing the movement of your shoulders, chest and belly. Count (on every inhale) one to five, and reverse, five to one. and that's it! Do this as often as you want and increase your count to 10, 15, and 30. \"Calmness of mind is one of the beautiful jewels of wisdom.\" James Allen WWW.SARAHSUYOM.COM

CHAPTER 04 The Third Person Perspective What is The Third Person Perspective, When to do it best, and what are the benefits from practicing this? WHAT IS THE THIRD PERSON The Third Person perspective is simply taking a step back, and literally becoming the observer of yourself, not only in thoughts but in actions as well. Imagine yourself as if you were dreaming and you are watching yourself from the third person view. WHEN TO DO THIS BEST? This is most beneficial when you're experiencing intense emotional reactions to an event, situation or towards a person. The more you do this, the easier it will be. So don't wait for strong, negative emotions to be experienced before you try this, practice even during 'neutral' moments where there is lower emotional triggers. BENEFITS OF THE THIRD PERSON The moment you start seeing things from the third person perspective, you instantly become less attached to the actual situation or event. You \"remove\" yourself from the heat of the moment and double your chance of responding from a more objective, sound place than just reacting out of impulse. WWW.SARAHSUYOM.COM

CHAPTER 05 Self Inquiry Self mastery can not be achieved WHAT IS SELF INQUIRY? without a consistent practice of self inquiry. Learn what self inquiry is, its Self Inquiry is simply the habit of benefits and 5 simple questions you questioning your thoughts, your ideas, can start with. your beliefs or your emotions. It is so simple yet so powerful! WHAT ARE THE BENEFITS OF SELF INQUIRY? When you start questioning your own beliefs, you open yourself up to faster expansion and awareness. You reach a deeper level of understanding of yourself and in doing so, you empower yourself to start making choices in which beliefs and stories you want to keep. true. “The quality of your life 5 SELF INQUIRIES YOU CAN is a direct reflection of START WITH the quality of the 1. What are my values? Why? questions you are asking 2. What beliefs do I hold true and why yourself”- Anthony do I hold these beliefs? Robbins 3. What beliefs or habits no longer serve me? Why? 4. What are my fears? Why? 5. What brings me joy? Why? WWW.SARAHSUYOM.COM

CHAPTER 05.2 Nightly Self Inquiry (Bonus) NIGHTLY SELF EVALUATING YOUR DAY INQUIRY/INVENTORY When you start the habit of regular conscious evaluation of your day, you sleep with more gratitude, GUIDE you feel more empowered, and you wake up the next day with so much better energy. You become your own Before you sleep, invite yourself to a quick cheerleader, a compassionate critique and a wise guide reflection of how your day went. 1.What went well today? Make sure you give yourself at least three items to celebrate for the day. If you're a pessimisst or a perfectionist, finding daily \"wins\" can be challenging at first. The secret here is to celebrate the small wins! There probably would be thousands of thi that went right in your day, even if it was a \"bad\" day. This is a matter of directing your focus. Start with 3 highlights that bring you joy before heading to bed! 2. How can it be better tom? Find just ONE aspect about your day that if it were to happen again, you would want to handle it differently (better). Maybe a skill you want to be better at, a new commitment you want to make, a different perspective or approach? 3.What is my energy intention for tom? Sometimes you win, Fill in the blank \"Tomorrow, I want to wake up sometimes you learn. Sometimes you have fun, feeling ______________.\" Excited? Energized? but at all times you grow. Motivated? At peace? Rested? - Sarah 4. Ask yourself any question (Optional) Is there anything bothering you? A decision WWW.SARAHSUYOM.COM you're trying to make? Seek the help from your unconscious mind to bring the answer into your awareness. Ask and surrender the question and trust that the answer exist and will find it's way to you.

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