Week 1: Recovering a sense of safety
Go confidently in the direction of your dreams! Live the life you’ve imagined. Henry David Thoreau
Make your own recovery the first priority in your life. Robin Norwood
Daily Rituals:
Every morning, set your clock one-half hour early; get up and write three pages of longhand, stream of consciousness morning writing. Do not reread these pages or allow anyone else to read them. Ideally, stick these pages in a large manila envelope, or hide them somewhere. Welcome to the morning pages! They will change you. Some options include https://morningpages.app/ if writing longhand is not accessible for you.
This week, please be sure to work with your affirmations of choice and your blurts at the end of each days morning pages. Convert all blurts into positive affirmations. In working with affirmations and blurts, very often injuries and monsters swim back to us. Add these to your list as they occur to you work with each blurt individually. Turn each negative into an affirmative positive.
Take yourself an artist date. You will do this every week for the duration of the course. A sample artist date: take five dollars and go to your local five and dime. Buy silly things like gold stars, tiny dinosaurs, some postcards, sparkly sequins, glue, a kid’s scissors, crayons. You might give yourself a gold star on your envelope each day you write Just for fun.
Tasks for Week 1
Time Travel: List three old enemies of your creative self-worth. Please be as specific as Possible in doing this exercise. Your historic monsters are the building block of your core negative beliefs. (Yes, rotten Sister Ann Rita from fifth grade does count, and the rotten thing she said to you does matter. Put her in.) This is your monster hall of fame. More monsters will come to you as you work through your recovery. It is always necessary to acknowledge creative judges and grieve them. Otherwise; they become creative scar tissue and block your growth.
Time Travel: Select and write out one honor story from your monster hall of fame. You do not need to write long or much, but do jot down whatever details come back to you—the room you were in, the way people looked at you, the way you felt, what your parent said or didn’t say when you told about it Include whatever rankles you about the incident. “And then I remember she gave me this real fake smile and patted my hand”.
You may find it cathartic to draw a sketch of your old monster or to clip out an image that evokes the incident for you. Cartoon trashing your monster, or at least draw a nice red X through it.
Write a letter to the editor in your defense. Mail it to yourself It is great fun to write this letter in the voice of your wounded artist child: ‘ To whom it may concern- Sister Ann Rita is a jerk and has pig eyes and I can too spell!”
Time Travel: List three old champions of your creative self-worth. This is your hail of champions, those who wish you and your creativity well. Be specific. Every encouraging word counts Even if you disbelieve a compliment, record it. It may well be true.
ii. If you are stuck for compliments, go back through your time- travel log and look for positive memories. When, where and why did you feel good about yourself? Who gave you affirmation? Additionally, you may wish to write the compliment out and decorate it. Post it near where you do your morning pages or on the dashboard of your car. I put mine on the chassis of my computer to cheer me as I write.
5. Time Travel: Select and write out one happy piece of encouragement. Write a thank-you letter. Mail it to yourself or to the long-lost mentor.
6. Imaginary Lives: If you had five other lives to lead, what would you do in each of them? I would be a pilot, a cowhand, a physicist, a psychic, a monk. You might be a scuba diver, a cop, a writer of children’s books, a football player a belly dancer, a painter, a performance artist, a history teacher, a healer, a coach, a scientist, a doctor; a Peace Corps worker, a psychologist, a fisherman, a minster, an auto mechanic, a carpenter, a sculptor, a lawyer, a painter a computer hacker, a soap-opera star, a country singer, a rock- and-roll drummer. Whatever occurs to you, jot it down. Do not over think this exercise. The point of these lives is to have fun with them— more fun than you might be having in this one. Look over your list and select one. Then do it this week. For instance, if you put down country singer, can you pick a guitar? if you dream of being a cowhand, what about some horseback riding?
7. Take your artist for a walk, the two of you. A brisk twenty—minute walk can dramatically alter consciousness. (I, Crystal) also recommend a weekly yoga practice. Yoga often offers cross-lateral or bi-lateral movement, which is movement that intentionally uses both sides of the body helps to stimulate all parts of the brain and can help neutralize the “freeze” stress response. As endorphins are released through movement, the brain can become “unstuck”. Cross-lateral movements, such as moving an arm or leg across the body’s “mid-line”, can also stimulate creative thinking and focus. See the Yoga video offerings under mindfulness and movement below and/or come to our weekly virtual yoga class.
CREATIVE AFFIRMATIONS for Week 1: An affirmation is a strong, positive statement that something is already so. Useful when you hear the negative beliefs and to say regularly to reframe thinking.
I am a channel for God’s creativity, and my work comes to good.
My dreams come from God and God has the power to accomplish them.
As I create and listen, I will be led.
Creativity is the creator’s will for me.
My creativity heals myself and others.
I am allowed to nurture my artist.
Through the use of a few simple tools, my creativity will flourish.
Through the use of my creativity, I serve God.
My creativity always leads me to truth and love.
My creativity leads me to forgiveness and self-forgiveness.
There is a divine plan of goodness for me.
There is a divine plan of goodness for my work.
As I listen to the creator within, I am led.
As I listen to my creativity I am led to my creator.
I am willing to create.
I am willing to learn to let myself create.
I am willing to let God create through me.
I am willing to be of service through my creativity.
I am willing to experience my creative energy.
I am willing to use my creative talents.
Weekly CHECK-IN : You will do this check every week. If you start running your creative week Sunday to Sunday, do your check-ins each Saturday. Remember that this recovery is yours. What you think is important, and it will become increasingly interesting to you as you progress. You may want to do check-ins in your morning- pages notebook, It’s best to answer by hand and allow about twenty minutes to respond. The purpose of check- ins is to give you a journal of your creative journey. It is my hope that you will later share the tools with others and in doing so find your own notes invaluable.
How many days this week did you do your morning pages? Seven out of seven, we always hope. How was the experience for you?
Did you do your artist date this week? Yes, of course, we always hope. And yet artist dates can be remarkably difficult to allow yourself. What did you do? How did it feel?
Were there any other issues this week that you consider significant for your recovery? Describe them.
Go confidently in the direction of your dreams! Live the life you’ve imagined. As you simplify your life, the laws of the universe will be simpler. –Henry David Thoreau
Mindfulness and Movement
A short Meditation and Yoga that you can use throughout the week will be uploaded for the corresponding week every Monday by 6pm CST!
A breath meditation from Terri at Yogaterrium
A 5 minute meditation from Crystal
A 10 minute yoga practice from Crystal
A 75 minute heart chakra practice from Crystal
Week Two: Recovering a Sense of Identity
IT TAKES COURAGE TO GROW UP AND BECOME WHO YOU REALLY ARE.
- E. E. CUMMINGS
Remember this week: Creativity is the natural order of life. Life is energy: pure, creative energy. There is an underlying, in-dwelling creative force infusing all of life — including ourselves. It is safe to open ourselves up to greater and greater creativity. Our creative dreams and yearnings come from a divine source. As we move toward our dreams, we move toward our divinity.
Daily Rituals:
Every week, continue the Daily Rituals of Morning Pages, and one or more Artist’s Dates per week. For more info, see week 1 and the basic tools section of the book! Continue Mindfulness and Movement exercises as well, making them a part of your daily self-care and self-nurturing. In addition, work on these tasks throughout the week:
This week’s tasks:
Affirmative Reading: Every day, morning and night, get quiet and focused and read the Basic Principles to yourself.
Where does your time go? List your five major activities this week.
List twenty things you enjoy doing. When was the last time you let yourself do these things? Next to each entry, place a date.
From the list above, write down two favourite things that you’ve avoided that could be this week’s goals.
Dip back into Week 1 and read the affirmations. Note which ones cause the most reaction. Write three chosen affirmations five times each day in your morning pages.
Return to the list of imaginary lives from last week. Add five more lives.
Life Pie: Draw a circle. Divide it into six pieces of pie. Label one piece spirituality, another exercise, another play, and so on with work, friends, and romance/ adventure. Place a dot in each slice at the degree to which you are fulfilled in that area (outer rim indicates great; inner circle, not so great). Connect the dots. This will show you where you are lopsided. THIS IS ONE OF MY FAVES!
Ten Tiny Changes: List ten changes you’d like to make for yourself, from the significant to the small or vice versa. ALSO A GREAT ONE!
Select one small item and make it a goal for this week. Now do that item.
Weekly CHECK-IN : You will do this check every week. If you start running your creative week Sunday to Sunday, do your check-ins each Saturday. Remember that this recovery is yours. What you think is important, and it will become increasingly interesting to you as you progress. You may want to do check-ins in your morning- pages notebook, It’s best to answer by hand and allow about twenty minutes to respond. The purpose of check- ins is to give you a journal of your creative journey. It is my hope that you will later share the tools with others and in doing so find your own notes invaluable.
How many days this week did you do your morning pages? Seven out of seven, we always hope. How was the experience for you?
Did you do your artist date this week? Yes, of course, we always hope. And yet artist dates can be remarkably difficult to allow yourself. What did you do? How did it feel?
Were there any other issues this week that you consider significant for your recovery? Describe them.
Mindfulness and Movement:
Six Minute Meditation for Week 2: Recovering a Sense of Identity
Fifteen Minute Short Yoga Practice, focus on grounding and breath for Week 2
and a longer 70 minute practice from this summer, focused on “integration”
Week 3: Recovering a Sense of Power
ANGER.
The truth will set you free, but first it will piss you off.
– Gloria SteinemThis week may find you dealing with unaccustomed bursts of energy and sharp peaks of anger, joy, and grief. You are coming into your power as the illusory hold of your previously accepted limits is shaken. You will be asked to consciously experiment with spiritual openmindedness.
Daily Rituals:
Every week, continue the Daily Rituals of Morning Pages, and one or more Artist’s Dates per week. For more info, see week 1 and the basic tools section of the book! Continue Mindfulness and Movement exercises as well, making them a part of your daily self-care and self-nurturing. In addition, work on these tasks throughout the week:
This week’s tasks:
Describe your childhood room. If you wish, you may sketch this room. What was your favorite thing about it? What’s your favorite thing about your room right now? Nothing? Well, get something you like in there — maybe something from that old childhood room.
Describe five traits you like in yourself as a child.
List five childhood accomplishments. [straight A’s in seventh grade, trained the dog, punched out the class bully, short-sheeted the priest’s bed]
And a treat: list five favorite childhood foods. Buy yourself one of them this week. Yes, Jell-O with bananas is okay.Habits: Take a look at your habits. Many of them may interfere with your self-nurturing and cause shame. Some of the oddest things are self-destructive. Do you have a habit of watching TV you don’t like? Do you have a habit of hanging out with a really boring friend and just killing time [there’s an expression!]? Some rotten habits are obvious, overt [drinking too much, smoking, eating instead of writing]. List three obvious rotten habits. What’s the payoff in continuing them?
Some rotten habits are more subtle [no time to exercise, little time to pray, always helping others, not getting any self-nurturing, hanging out with people who belittle your dreams]. List three of your subtle foes. What use do these forms of sabotage have? be specific.Make a list of friends who nurture you — that’s nurture [give you a sense of your own competency and possibility], not enable [give you the message that you will never get it straight without their help]. There is a big difference between being helped and being treated as though we are helpless. List three nurturing friends. Which of their traits, particlarly, serve you well?
Call a friend who treats you like you are a really good and bright person who can accomplish things. Part of your recovery is reaching out for support. This support will be critical as you undertake new risks.
Inner Compass: Each of us has an inner compass. This is an instinct that points us toward health. It warns us when we are on dangerous ground, and it tells us when something is safe and good for us. Morning pages are one way to contact it. So are some other artist-brain activities — painting, driving, walking, scrubbing, running. This week, take an hour to follow your inner compass by doing an artist-brain activity and listening to what insights bubble up.
List five people you admire. Now, list five people you secretly admire. What traits do these people have that you can cultivate further in yourself?
List five people you wish you had met who are dead. Now, list five people who are dead whom you’d like to hang out with for a while in eternity. What traits do you find in these people that you can look for in your friends?
Compare the two sets of lists. Take a look at what you really like and really admire — and a look at what you think you should like and admire. Your shoulds might tell you to admire Edison while your heart belongs to Houdini. Go with the Houdini side of you for a while.
WEEKLY CHECK-IN.
How many days this week did you do your morning pages? How was the experience for you? If you skipped a day, why did you skip it?
Did you do your artist date this week? [Yes, yes, and it was awful.] What did you do? How did it feel?
Were there any other issues this week that you consider significant for your recovery? Describe them.
Mindfulness and Movement:
Six Minute Meditation with Terri for Week 3
Short Neck and Shoulders Practice for Week 3
Short Standing and Balancing Practice for Week 3
Week Four: Recovering a Sense of Integrity
HONEST CHANGES.
The morning pages both accelerate the process of recovering, and giving us a place to rest from it. They are like a boat that you can lay down in and rest, while still moving forward.
Use them this week to affirm your right to excavate buried dreams…to recover YOUR TRUTH. Write for yourself, “A stronger and clearer and healthier me is emerging.” Or “I am recovering and enjoying my real identity.” Or… whatever is the right affirmation for you.
DAILY RITUALS:
Every week, continue the Daily Rituals of Morning Pages, and one or more Artist’s Dates per week. For more info, see week 1 and the basic tools section of the book! Continue Mindfulness and Movement exercises as well, making them a part of your daily self-care and self-nurturing. In addition, work on these tasks throughout the week:
SPECIAL TASKS this week: Buried dreams and Reading and Media Deprivation
BURIED DREAMS: AN EXERCISE.
As recovering creatives, we often have to excavate our own pasts for the shards of buried dreams and delights. Do a little fast and furious digging. This is an exercise in spontaneity, write quickly: speed kills the censor.
List:
5 hobbies that sound fun
5 classes that sound fun
5 things you personally would NEVER do that sound fun
5 skills that would be fun to have
5 things you used to enjoy doing
5 silly things you’d like to try once
And READING and/or MEDIA DEPRIVATION.
Words are like tiny tranquilizers. Like greasy food, media clogs our systems. Too much and we feel fried.
This is not easy at first. Reading deprivation is a very powerful tool, and can be a very frightening one. Fear has another face in anger, even thinking about not reading, not watching television, not listening to talk radio, can bring up enormous rage. Reading and being entertained is actually an addiction. We gobble the words of others rather than digest our own thoughts and feelings, and rather than cooking up something of our own.
By the way, don’t fill the time with chattering endless telephone conversations or text messaging. Good conversations, yes, prattling on with friends just to avoid thinking, no.
Things you will have to read: stop signs, notes from clients, business that can’t be postponed. Honestly limit the amount you read and the media you consume to what you absolutely have to, if you can’t eliminate it altogether. And if you find you can put it off til next week, do.
Those who most resist this week will get the most out of doing it. Things you can do instead of reading:
Write.
Clean your room.
Wash your clothes.
Tie-dye your clothes.
Write to your friends, just don’t read their responses until next week.
Paint your face. Paint a friend’s face.
Meditate.
Dance.
Work out.
Have friends over for dinner.
Ride a horse. Ride several horses.
Clean your tack room.
Super-groom those winter woolies.
Go dancing.
Listen to music.
Sooner or later, if you are not reading or being entertained by television or other people’s story lines. you’re going to start to play. Don’t read, don’t watch television, stay off line, don’t listen to media. If you can’t think of anything else to do, do the cha-cha-cha.
TASKS.
Environment: Describe your ideal environment. Is it in town? Country? Swank? Cozy? One paragraph. Find one image, either drawn or cut out of a magazine or something, that conveys this idea. Season: what’s your favorite season? Why? Find or draw an image of this. Place these images near your working area.
Time Travel: Describe yourself at 80. What did you do after you were 50 that you enjoyed? Be specific. Write a letter from yourself at 80 to yourself at your current age. What would you tell yourself? What interests would you urge yourself to pursue? What dreams would you encourage?
Time Travel: Remember yourself at 8. What did you like to do? What were your favorite things? Now write a letter from yourself at 8 to yourself now. What would you tell yourself?
Environment: Look at your house. Is there any room that you could make into a secret private space for yourself? If you have only one room, can you hang a curtain over a corner? This is a dreaming area. Decorate it for fun, have a place to sit, something to write on, some kind of little special area for flowers or rocks or candles to remind you that creativity is a magical endeavor, not an ego based one.
Re-make your life pie from week two. Divide a circle into six parts. Label one piece spirituality, one exercise, one romance, one play, one work, one friends and family. Place a dot in each section at the level to which you are fulfilled in that area — out on the rim if you’re delighted with that part of your life, in toward the center if you are less fulfilled. Connect the dots. Has your lopsidedness altered itself a bit? Find a tiny way to nurture the areas you are impoverished.
Write your own “artist’s prayer”, or “artist’s statement of intent”. Begin with something like, “Life is meant to be lived, not hidden from, and I ask the world to support me in living my life authentically.” Ask for what you want support in, take a stand for yourself as a creative person and request the universe to line up with you in this stance.
Plan an extended artist’s date. A whole day doing something that absolutely enchants you. Get ready to have it happen, schedule it, do it if you can this week.
Open your closet and throw out one low-self-worth outfit. You know what we mean. Make a space for a new, REAL self worth outfit.
Look at one situation or set of circumstances in your life that you feel you should change but haven’t. What is the payoff for you in staying stuck in that? No shame, just identify what you are getting from staying with something you think you’d like to change.
If you break your reading/television/radio other people’s voices deprivation, write about how you did it. In a tantrum? A slip-up? A binge? How do you feel about it? Why? What did you learn about how to relate to other’s voices?
WEEKLY CHECK-IN.
How many days this week did you do your morning pages? How was the experience for you? If you skipped a day, why did you skip it? Did you do your artist date this week? What did you do? How did it feel? Were there any other issues this week that you consider significant for your recovery? Describe them.
Mindfulness and Movement:
Two options this week, a longer hour practice, focused on going inward.
and/or a shorter/more accessible week 4 meditation and practice combined for a 20 minute total practice. The focus is on Creating Space in your Body with side-body opening and twists, and a spine lengthening child’s pose near the end. Just like you are creating space in your mind this week with the tasks-especially the reading and media deprivation. In this new spaciousness, you recover a sense of your own integrity.
and of course, the option to join Powered By Heart Sunday Yoga Church. Check out the schedule and register here (be sure and check the free box when you register, as class is always included in programs!)