Andrea Leda
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Andrea Leda | Spiritual Leader for the Soul Seeker

 
 

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Guidepost #10: Cultivate Laughter, Song, & Dance - Part Two
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guidepost 10Last Spring I wrote a 10-part series based on one of my very favorite books, "The Gifts of Imperfection" by Brene Brown. Each week for 10 weeks I shared one guidepost from the book, a few thoughts, plus a journal prompt. For an overview of each guidepost visit here.

Guidepost #10: Cultivate Laughter, Song, & Dance - Let go of Being Cool and 'Always in Control'

Welcome to the final guidepost in this series! I like that The Gifts of Imperfection wraps up with this guidepost because at the end of the day it's a really good idea to let go and let be. Today's guidepost is all about cultivating joy and letting go of keeping a lid on the things that make you happy.

This reminds me of an article I wrote last year for Tiny Buddha. I was inspired by watching my then 1 1/2 year old niece play. Her sense of wonder and presence of mind was and still is inspiring. She doesn't think about playing, she just plays. She is always laughing, singing, dancing, and being curious about her surroundings. Where does this sense of wonder go?

As adults I think it's too easy to be serious. We easily stop ourselves from leaning into the joy of a moment because we want to make sure we don't look too silly or attract too much attention.

This guidepost is about acknowledging you might look silly and you might draw some looks but lean into what feels good! Laugh really loud. Dance to your favorite songs. And sing along when you can't not because you love the song so much. 

It's ok if you lose control for a moment. Your happy hormones will thank you for it.

To help you cultivate guidepost #10 I have a journal prompt for you:

I let loose and let go by...

This is the final guidepost in this series! You can read each one here. Go back and re-read the posts that you need the most and try the journal prompts on in your journal more than once.

Thank you for joining me on this journey!

In light and love,

Andrea

WholeHearted LivingAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, best intuitive life coach, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, healer Portland, healing coach, health coach, help from stress, help from stress and anxiety, how do I know my intuition is right, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to listen to your intuition, how to use intuition, how to use your journal, I want to hire a life coach, improve balance, intuition, intuitive coach, intuitive healing, intuitive life coach, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthinessComment
Guidepost #9: Cultivate Meaningful Work - Part Two
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Guidepost 9 cultivate meaningful workLast Spring I wrote a 10-part series based on one of my very favorite books, "The Gifts of Imperfection" by Brene Brown. Each week for 10 weeks I shared one guidepost from the book, a few thoughts, plus a journal prompt. For an overview of each guidepost visit here.

Guidepost #9: Cultivate Meaningful Work - Let go of Self-Doubt & 'Supposed to'

You are more than the work you do – you are the causes you support, the way you show care to your friends, how you embrace your most authentic beliefs, and how you show compassion to the world around you. One of the biggest struggles I hear in my work is people not feeling like they're living on purpose.

It's common to seek purpose in your work but your life is your work. What if you change the title to "Cultivate a Meaningful Life" how would this change your perspective on purpose?

Embrace living a meaningful life. This doesn't mean you have to do something BIG, it means you get to do things with intention. Chances are the things that are best for you are also best for others.

What if you lived your life by speaking kindly to yourself? By trusting your community? By lending a helping hand? Don't fear if you're doing enough - a life of loving intention is more than enough. It all starts from within you.

To help you cultivate guidepost #9 I have a journal prompt for you:

I cultivate a meaningful life by...

Join me next Friday as we explore our final Guidepost #10: Cultivate Laughter, Song, and Dance – Let go of Being Cool and 'Always in Control'.

In the meantime bring this guidepost into practice by trying the journal prompt this week.

In light and love,

Andrea

 

WholeHearted LivingAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, best intuitive life coach, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, healer Portland, healing coach, health coach, help from stress, help from stress and anxiety, how do I know my intuition is right, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to listen to your intuition, how to use intuition, how to use your journal, I want to hire a life coach, improve balance, intuition, intuitive coach, intuitive healing, intuitive life coach, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthinessComment
Guidepost #8: Cultivate Calm & Stillness - Part Two
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GUIDEPOST 8 CULTIVATE CALM AND STILLNESSLast Spring I wrote a 10-part series based on one of my very favorite books, "The Gifts of Imperfection" by Brene Brown. Each week for 10 weeks I shared one guidepost from the book, a few thoughts, plus a journal prompt. For an overview of each guidepost visit here.

Guidepost #8: Cultivate Calm & Stillness - Let go of Anxiety as a Lifestyle

Similar to self-worth anxiety has become synonymous with 'productive' and 'hard-work'. However, anxiety as a way of being is at an all-time high. I've written extensively about anxiety. Two of my all-time most popular posts are this and this about anxiety and how to get rid of it without medication.

Today I want to talk about the role anxiety plays in your life. Anxiety is simply the inability to predict a safe future. Anxiety becomes the default for worry, not knowing, or unpredictability. The problem is you don't lift this veil to realize in this moment none of this is real.

The things you worry about haven't happened yet.

The things you don't know you don't know yet.

The things you can't predict you can't predict!

All based on future-happenings, anxiety is about tomorrow. What of today? Turn toward the present moment - what is happening right in this moment? It's probably not that exciting, right?

If you're reading this than I can guarantee you're in a safe place otherwise you wouldn't be able to focus on these words or think about this content. Are you safe? Is your breath calm? Are you able to let the sensation of stillness come over you? If not, what are you fighting?

Sometimes you keep anxiety around because you think if you can worry about it then you can control it. I don't want to burst your bubble - but you can't control it. You can only control your response or reaction. Part of this is allowing yourself to let go of the worry and anxiety and embrace what's actually happening in this moment. 

To help you cultivate guidepost #8 I have a journal prompt for you:

In this very moment I feel...

Join me next Friday as we explore Guidepost #9: Cultivate Meaningful Work – Let go of Self-Doubt and "Supposed to".

In the meantime bring this guidepost into practice by trying the journal prompt this week.

In light and love,

Andrea

WholeHearted LivingAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, best intuitive life coach, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, healer Portland, healing coach, health coach, help from stress, help from stress and anxiety, how do I know my intuition is right, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to listen to your intuition, how to use intuition, how to use your journal, I want to hire a life coach, improve balance, intuition, intuitive coach, intuitive healing, intuitive life coach, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthinessComment
Guidepost #7: Cultivate Play & Rest - Part Two
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guidepost 7 culivate play and restLast Spring I wrote a 10-part series based on one of my very favorite books, "The Gifts of Imperfection" by Brene Brown. Each week for 10 weeks I shared one guidepost from the book, a few thoughts, plus a journal prompt. For an overview of each guidepost visit here.

Guidepost #7: Cultivate Play & Rest - Let go of Exhaustion as a Status Symbol and Productivity as Self-Worth

On Monday I wrote this article about the Self-Worth Hustle. When did exhaustion become synonymous with self-worth? Worthiness is not something you can earn - you are worthy because you just are. 

Many of you will fight me on this even if you really want to accept this truth. You'll say things like, "But I have to prove I deserve...I have to show I'm ready for....I have to continue to grow because..."

How often do you stop and acknowledge yourself for the effort and work you've put into your life? How often do you celebrate? This is one reason to cultivate play and rest - it's a stopping point for recognition!

On Monday I pointed out a few areas where hustling for your self-worth can show up:

  • You constantly feel like you need more and more education because you don't feel you know enough.
  • You're exhausted at the end of your work week and are ready to go home, but stay an extra few hours to make sure you've completed everything because you want to show you're doing enough.
  • You're racking up more and more debt and it doesn't seem to be slowing down because you don't have enough.
  • You've pondered changing careers for a long time but stop yourself because you aren't ready enough.
  • You are healthy but won't slow down your workouts or diet attempts because you don't feel good enough.

If self-worth is synonymous with doing more than exhaustion is inevitable. But productivity as a status-symbol is a myth. Productivity doesn't make you more worthy, it makes you more tired!

I know you believe if you slow down you'll get lost in the shuffle, you won't measure up, or you'll fall short. I used to! I still slip into this thinking from time to time. If things in my life feel too slow or my plans aren't panning out as hoped I start revving up. The irony is that when I stop, slow down, rest, and rejuvenate the very things I was hustling for happen.

Give yourself permission to cultivate play and rest. I promise you won't miss out. In fact you'll gain so much more than you can possibly imagine.

To help you cultivate guidepost #7 I have a journal prompt for you:

I feel most alive and rejuvenated when I...

Join me next Friday as we explore Guidepost #8: Cultivate Calm and Stillness – Let go of anxiety as a lifestyle.

In the meantime bring this guidepost into practice by trying the journal prompt this week.

In light and love,

Andrea

WholeHearted LivingAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, best intuitive life coach, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, healer Portland, healing coach, health coach, help from stress, help from stress and anxiety, how do I know my intuition is right, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to listen to your intuition, how to use intuition, how to use your journal, I want to hire a life coach, improve balance, intuition, intuitive coach, intuitive healing, intuitive life coach, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthinessComment
Guidepost #6: Cultivate Creativity – Let go of comparison - Part Two
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CULTIVATE CREATIVITYLast Spring I wrote a 10-part series based on one of my very favorite books, "The Gifts of Imperfection" by Brene Brown. Each week for 10 weeks I shared one guidepost from the book, a few thoughts, plus a journal prompt. For an overview of each guidepost visit here.

Guidepost #6: Cultivate Creativity - Let go of Comparison

In January I decided it was time to dive into the Chakra system and begin a new learning stage in my life. I can't get enough of it! This post isn't about the Chakras but I bring them up because one of the most common energy deficiency's I see in my clients is in the Fifth Chakra: Throat. This is the energetic center for self-expression. 

Self-expression isn't just about being creative in the traditional sense of the word, ie. art. Self-expression is how you speak your truth and creativity is part of this.

"Self-expression is a consciousness highway. If blocked we can not speak what we know. We cannot translate knowledge into feeling or action and therefore cannot manifest."  - Anodea Judith, Easter Body, Western Mind

Creativity is your ability to put your emotions into the world. This may be through art, writing, speaking. It's also through leadership, helping, and parenting. The number one fear of self-expression is rejection. Comparison is self-rejection.

When you cultivate creativity you're nurturing the essence of what makes you you. It's how you articulate not just who you are but how you sense the world. This is a gift! We need all perspectives. Your creativity brings your perspective to the service of others - service being the ultimate gift of this life.

To help you cultivate guidepost #6 I have a journal prompt for you:

By trusting my creative self-expression I will...

Join me next Friday as we explore Guidepost #7: Cultivate Play and Rest – Let go of exhaustion as a status symbol and productivity as self-worth.

In the meantime bring this guidepost into practice by trying the journal prompt this week.

In light and love,

Andrea

WholeHearted LivingAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, best intuitive life coach, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, healer Portland, healing coach, health coach, help from stress, help from stress and anxiety, how do I know my intuition is right, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to listen to your intuition, how to use intuition, how to use your journal, I want to hire a life coach, improve balance, intuition, intuitive coach, intuitive healing, intuitive life coach, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthinessComment
Guidepost #5: Cultivate Intuition and Trusting Faith - Part Two
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CULTIVATE INTUITION AND TRUSTING FAITHLast Spring I wrote a 10-part series based on one of my very favorite books, "The Gifts of Imperfection" by Brene Brown. Each week for 10 weeks I shared one guidepost from the book, a few thoughts, plus a journal prompt. For an overview of each guidepost visit here.

Guidepost #5: Cultivate Intuition and Trusting Faith - Let go of the need for certainty

Oh. There is so much I could write or share about this guidepost - it actually gives me chills. I admit that up until January 2014 this was a topic I would have scoffed at. But in my own 'dark night' as Caroline Myss writes about I felt turning toward faith was my only option for regaining any footing in my life. And I was right...

Someone recently asked me, "How do you have trusting faith?" The short answer - you just do. The long answer - you just do.

You can't measure faith - it's unquantifiable. The sheer volume of faith is why we turn toward it to begin with. But let me back up and share my definition of faith. For me, faith is a surrendering to the not-knowable and an acceptance of its purpose.

By this very definition it can never be certain as certainty is a quality of our rational brain. And faith is a quality of our 6th and 7th sense not of the brain but of the life force that propels our brain.

Faith is not blind or passive. I think faith is a radical and intentional act of leaning in to the very things we don't understand and maybe aren't meant to.

Faith doesn't mean we throw our hands up and say, 'oh well!' because we are still responsible for our choices and our intentions. Rather, faith is a sitting into the full support of your being here. 

You still have to do the work.

Intuition is an act of faith. When we trust our intuitive guidance we are acting out faith by tuning into a piece of ourselves we can not see but we can feel. How do you experience faith and intuition?

To help you cultivate guidepost #5 I have two journal prompts for you:

Trusting faith feels like...

My intuitive guidance tells me...

Join me next Friday as we explore Guidepost #6: Cultivate Creativity – Let go of comparison.

In the meantime bring this guidepost into practice by trying the journal prompt this week.

In light and love,

Andrea

WholeHearted LivingAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, best intuitive life coach, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, healer Portland, healing coach, health coach, help from stress, help from stress and anxiety, how do I know my intuition is right, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to listen to your intuition, how to use intuition, how to use your journal, I want to hire a life coach, improve balance, intuition, intuitive coach, intuitive healing, intuitive life coach, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthinessComment
Guidepost #4: Cultivate Gratitude & Joy
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Gratitude and JoyLast Spring I wrote a 10-part series based on one of my very favorite books, "The Gifts of Imperfection" by Brene Brown. Each week for 10 weeks I shared one guidepost from the book, a few thoughts, plus a journal prompt. For an overview of each guidepost visit here.

Guidepost #4: Cultivate Gratitude and Joy - Let go of scarcity and fear of the dark

Scarcity and fear of the dark...I wish I could tell you that these are merely things you need to work on once or even twice and then you get to move on. It just doesn't work like and I'll share why. Scarcity and fear of the dark are built in to our very existence so that we can, quite literally, survive.

Scarcity is a fear of not enough and fear of the dark is anticipation of not enough. The part of your brain where you register fear has only one job and it's rather good at it. It searches your environment, both physical and emotional, for potential threats. I've written extensively about this here and here.

This the same part of the brain that registers enough of something. I'll have clients say to me all the time, "It doesn't make sense, I know I have enough...am enough...but I'm afraid of ..." And they're right. It doesn't make sense because sense has nothing to do with it. Your rational brain can think about scarcity but it isn't the one reacting to it.

But your rational brain can practice gratitude and let joy in. Both of which help ease the effects that scarcity or anxiety have in your life. Have you ever had one of those really amazing days - the kind of day where you are rested, you get every thing done you wanted to, you had quality time with loved ones, or enjoyed a special outing only to end the day worried or disappointed that it was over? This is scarcity at work. 

Gratitude is an act of mindful joy. It's recalling in any present moment what you're grateful for. If you're feeling the effects of scarcity or fear of the dark (anxiety) then you're not present. They can only happen in the anticipation of something. But if you stop right where you are and turn toward this given moment I promise you'll find ease. Joy. Possibility. And gratitude.

To help you cultivate guidepost #4 I have a journal prompt for you:

If am grateful for...

Join me next Friday as we explore Guidepost #5: Cultivate Intuition and Trusting Faith – Let go of the need for certainty.

In the meantime bring this guidepost into practice by trying the journal prompt this week.

In light and love,

Andrea

WholeHearted LivingAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, best intuitive life coach, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, healer Portland, healing coach, health coach, help from stress, help from stress and anxiety, how do I know my intuition is right, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to listen to your intuition, how to use intuition, how to use your journal, I want to hire a life coach, improve balance, intuition, intuitive coach, intuitive healing, intuitive life coach, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthinessComment
Guidepost #3: Cultivate a Resilient Spirit - Part Two
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Cultivate a resilient spiritLast Spring I wrote a 10-part series based on one of my very favorite books, "The Gifts of Imperfection" by Brene Brown. Each week for 10 weeks I shared one guidepost from the book, a few thoughts, plus a journal prompt. For an overview of each guidepost visit here.

Guidepost #3: Cultivate a Resilient Spirit – Let go of numbing and powerlessness

I have a feeling I'm going to say, "This is my favorite guidepost!" for the next 10 weeks but this is a really good one! When I write articles like how to lean into discomfort and about the cause of anxiety what I aim for are more ways to teach you (and me) how to cultivate resilience.

Next month's book selection, Taking the Leap by Pema Chodron, is about this too. Basically we have zero tolerance for uncertainty. Uncertainty comes in many forms and is different for each of us. Uncertainty is anything that makes you feel like the ground beneath you is being taken away or just gone. Like financial worries, heated conversations, intimacy, grief, even your relationship with food or your body. Uncertainty is the inability to predict a safe future. 

No wonder it's hard to sit with! Resilience is being with the things that aren't certain and not running away or numbing from them. We all have our versions of numbing. Bad TV, Facebook, wine...numbing takes the edge off of the things that make us uncomfortable.

Numbing has become quite acceptable. Anything you do to not touch the immediacy of your life is deemed 'normal'. By cultivating resilience, slowly, you let go of your need to escape into the things that keep discomfort at bay. Resilience is the ability to feel fully and embrace it all.

To help you cultivate guidepost #3 I have a journal prompt for you:

If I embraced my fears...

Join me next Friday as we explore Guidepost #4: Cultivate Gratitude and Joy – Let go of scarcity and fear of the dark.

In the meantime bring this guidepost into practice by trying the journal prompt this week.

In light and love,

Andrea

WholeHearted LivingAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, best intuitive life coach, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, healer Portland, healing coach, health coach, help from stress, help from stress and anxiety, how do I know my intuition is right, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to listen to your intuition, how to use intuition, how to use your journal, I want to hire a life coach, improve balance, intuition, intuitive coach, intuitive healing, intuitive life coach, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthinessComment
Guidepost #2: Cultivate Self-Compassion - Part Two
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CULTIVATE SELF COMPASSIONLast Spring I wrote a 10-part series based on one of my very favorite books, "The Gifts of Imperfection" by Brene Brown. Each week for 10 weeks I shared one guidepost from the book, a few thoughts, plus a journal prompt. For an overview of each guidepost visit here.

Guidepost #2: Cultivate Self-Compassion - Let go of perfectionism

I have been looking forward to talking about this guidepost all week. Let me preface today's guidepost with a quote about the full-importance of self-compassion,

The human spirit steps forward when people are held lovingly, and firmly, to the standards of which they're capable. There's an innate intelligence at our cellular level that rises to the foreground with the slightest encouragement. - Richard Strozzi-Heckler

Self-compassion is the encouragement. Self-compassion is being held lovingly and firmly. And self-compassion allows us to fully experience the depth of our abilities. What happens when you don't practice self-compassion? In my work I see it play out through the following:

  • High expectations of yourself and others
  • Assertive and borderline agressive personality
  • A feeling that your guard is always up
  • Inability to fail publicly
  • Don't fully trust others to nurture you
  • Have a hard time accepting love or compassion from others
  • Constantly driving forward without stopping

I've hard Brene Brown reference perfectionism as a 'two-ton shield' - I think what she means is perfectionism becomes the ultra protection from rejection from others. The problem is this - perfectionism may keep the fear of rejection at bay but it also traps your light inside of you. In other words, you can not block out the darkness and fear without also blocking the light and the innate good.

Practicing self-compassion is a practice of radical self-acceptance. Just as you are, right here in this very moment. It is knowing and believing that you are worthy just because you are! Not because you're driven, or strategic, or strong, or right but because you're human. Period.

To help you cultivate guidepost #2 I have a journal prompt for you:

I feel most at peace when...

Join me next Friday as we explore Guidepost #3: Cultivate a Resilient Spirit - Let go of numbing and powerlessness.

In the meantime bring this guidepost into practice by trying the journal prompt this week.

In light and love,

Andrea

WholeHearted LivingAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, best intuitive life coach, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, healer Portland, healing coach, health coach, help from stress, help from stress and anxiety, how do I know my intuition is right, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to listen to your intuition, how to use intuition, how to use your journal, I want to hire a life coach, improve balance, intuition, intuitive coach, intuitive healing, intuitive life coach, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthinessComment
Guidepost #1: Cultivate Authenticity - Part Two
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GUIDEPOST 1 CULTIVATE AUTHENTICITYLast Spring I wrote a 10-part series based on one of my very favorite books, "The Gifts of Imperfection" by Brene Brown. Each week for 10 weeks I shared one guidepost from the book, a few thoughts, plus a journal prompt. For an overview of each guidepost visit here.

Guidepost #1: Cultivate Authenticity - Let go of what people think

I have to preface this guidepost by saying..this is so hard! I personally don't think when you're weary of what other people think you're being inauthentic. I think you're being protective. However, I completely understand what she is referencing because when we put other's opinions above our own we dishonor ourselves.

Let me explain a little - being authentic to me is showing up with your beliefs in tact. It's knowing who you are and how you are in any given situation. This isn't to say you show up and stick your beliefs out there to keep people at bay but rather to bring them in closer for authentic connection.

We are hardwired for connection but we end up, out of fear, being more afraid of losing people than empowered by connecting with people. I can comfortably say that phobias aside the #1 fear of people is rejection. If you show up authentically then rejection is the risk.

When practicing this guidepost I find two questions to be helpful -

#1: In this moment who am I more concerned with respecting, myself or others?

#2: In this moment how will be authentic and letting go of what others think actually connect me?

To help you cultivate guidepost #1 I have a journal prompt for you:

If I knew I could not fail...

Join me next Friday as we explore Guidepost #2: Cultivate Self-Compassion - Let go of perfectionism.

In the meantime bring this guidepost into practice either by trying the journal prompt or using one of the questions above.

In light and love,

Andrea

WholeHearted LivingAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, best intuitive life coach, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, healer Portland, healing coach, health coach, help from stress, help from stress and anxiety, how do I know my intuition is right, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to listen to your intuition, how to use intuition, how to use your journal, I want to hire a life coach, improve balance, intuition, intuitive coach, intuitive healing, intuitive life coach, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthinessComment
10 Guideposts for Wholehearted Living by Brené Brown
10 guideposts for wholehearted living

In 2014 I wrote a 10-part series based on one of my very favorite books, "The Gifts of Imperfection" by Brené Brown. Each week for 10 weeks I shared one guidepost from the book, a few thoughts, plus a journal prompt. To date this was by far my most popular series. I think because this book is so validating. Brené Brown's work in shame research gave such validity to our fears of rejection and why connection is so important.

Sign up for the my 10 week series! I will share one guidepost from the book and a few thoughts about each guidepost. Each post will include journal prompts to help you bring this book to life.

First - I encourage you to read the book in full. It's a quick but very relevant read! Although I'll be giving a synopsis of each guidepost it's important that you have a framework for what we're discussing here.

You may have seen Dr. Brené Brown's TedTalk on The Power of Vulnerability or her three books. If not, check them out. Brene’s work is based on a 12-year research project she did on shame. What she unearthed was a population of people living what she now calls a “Wholehearted Life.” This particular group of people embraces failure, creativity, play, laughter, and self-compassion and they do so through the practice of vulnerability.

10 WEEKS & 10 GUIDEPOSTS FOR WHOLEHEARTED LIVING BY BRENE BROWN

WEEK 1: CULTIVATE AUTHENTICITY – LET GO OF WHAT PEOPLE THINK ABOUT YOU

WEEK 2: CULTIVATE SELF-COMPASSION – LET GO OF PERFECTIONISM

WEEK 3: CULTIVATE A RESILIENT SPIRIT – LET GO OF NUMBING AND POWERLESSNESS

WEEK 4: CULTIVATE GRATITUDE AND JOY – LET GO OF SCARCITY

WEEK 5: CULTIVATE INTUITION AND TRUSTING FAITH – LET GO OF THE NEED FOR CERTAINTY

WEEK 6: CULTIVATE CREATIVITY – LET GO OF COMPARISON

WEEK 7: CULTIVATE PLAY AND REST – LET GO OF EXHAUSTION AS A STATUS SYMBOL AND PRODUCTIVITY AS SELF-WORTH

WEEK 8: CULTIVATE CALM AND STILLNESS – LET GO OF ANXIETY AS A LIFESTYLE

WEEK 9: CULTIVATE MEANINGFUL WORK – LET GO OF SELF-DOUBT AND “SUPPOSED TO”

WEEK 10: CULTIVATE LAUGHTER, SONG, AND DANCE – LET GO OF BEING COOL AND “ALWAYS IN CONTROL”

I can’t tell you how to cultivate each guidepost because it is different for everyone. Instead I will provide journal prompts that will help you find out for yourself. 

Vulnerability, WholeHearted LivingAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, best intuitive life coach, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, healer Portland, healing coach, health coach, help from stress, help from stress and anxiety, how do I know my intuition is right, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to listen to your intuition, how to use intuition, how to use your journal, I want to hire a life coach, improve balance, intuition, intuitive coach, intuitive healing, intuitive life coach, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthiness Comments
Guidepost #10: Cultivate Laughter, Song, and Dance - Let go of being cool and "always in control"
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After diving into all three books by Brene Brown I realized that The Gifts of Imperfection is the perfect companion to the work I do around the effect stress, anxiety, and feeling like enough have on loving your body and living a fulfilling life. To share in these gifts I am writing about a guidepost a week from the book for the next 10 weeks and how to embrace each one. I will also gift a journal prompt with each guidepost for you to use. I love this book and encourage you to pick up a copy!

Guidepost #10: Cultivate Laughter, Song, and Dance – Let go of being cool and “always in control”

Within the first few paragraphs of this section, Brene brings up a brilliant point – As innately social beings, wouldn’t it be nice to get lost in collective ecstasy instead of collective fear and anxiety? I agree with her that these days we are living in a chronic state of fear, anxiety, overwhelm, burn out, and expectation. So much so that it’s become a normal state to live our lives this way as though it were normal. What happens when we cultivate laughter, song, and dance? We get to let go!

As Brene writes, “Laughter, song, and dance create emotional and spiritual connection; they remind us of that one thing that truly matters when we are searching for comfort, celebration, inspiration, or healing: We are not alone.”

This is so powerful! She is saying that when we embrace laughter, song, and dance we give ourselves permission to celebrate and heal together. Remember, shame cannot survive being talked about. It also can’t survive being shared or celebrated.

I recently wrote an article for Tiny Buddha inspired by my almost 2-year old niece and her ability to be present. I commented that children laugh an average of forty times a day, while adults only laugh an average of fifteen times a day. What a difference and it means letting go of looking “cool” or “in control” all the time.

Brene finishes this section with this, “When we don’t give ourselves permission to be free, we rarely tolerate that freedom in others…” It takes courage to let yourself be seen, even if for a silly moment of dancing to your favorite song in the middle of the grocery store, or being the only one to laugh out loud at a scene in a crowded movie theatre. But you choose to do these things because it’s good for the body and soul.

Cultivate Laughter, Song, and Dance Journal Prompt – Just kidding, your assignment this week is to laugh, sing, and dance just for fun. . Don’t take yourself so seriously!

Download a free .pdf of all the guidepost journal prompts here!

CONSULT

Journal Prompts, Spirituality, Vulnerability, WholeHearted Living, WorkshopsAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, health coach, help from stress, help from stress and anxiety, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to use your journal, I want to hire a life coach, improve balance, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthinessComment
Guidepost #9: Cultivate Meaningful Work – Let go of self-doubt and “supposed to”
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After diving into all three books by Brene Brown I realized that The Gifts of Imperfection is the perfect companion to the work I do around the effect stress, anxiety, and feeling like enough have on loving your body and living a fulfilling life. To share in these gifts I am writing about a guidepost a week from the book for the next 10 weeks and how to embrace each one. I will also gift a journal prompt with each guidepost for you to use. I love this book and encourage you to pick up a copy!

Guidepost #9: Cultivate Meaningful Work – Let go of self-doubt and “supposed to”

Part of wholehearted living is adding meaning to your work. It isn’t the work you do, it’s how you do it. There was a time when I struggled with this. How to find meaning in what felt mundane or uninspiring but still needed? I worked in retail for almost 10 years. I really didn’t like being asked at a party, “What do you do?” So my answers became more creative – “I am a local economy specialist” or my favorite, “I am a professional retail therapist.”

Until one day I realized my work was not about ringing up customers, but making them happy. My days in retail were actually pretty good. Not what I wanted forever, but I got to be creative, give service, help solve problems, and work with awesome teams. Much like my work today, although very different from my Professional Retail Therapist days.

It’s not the work you do, it’s how you bring meaning to the work you do. Shame in our work usually sounds like this, “I’m not smart enough, high-enough on the ladder, or making enough money.” It’s your inner-critic telling you to measure your self-worth on your work and not the meaning you bring to your work. I encourage you to do the latter. Measure your worth on the meaning you bring to your work.

You are more than your job title – maybe you’re creative, nurturing, organized, wise, compassionate, or intuitive. What would change if you cultivated these instead of the titles and feeling like enough? Try on today’s journal prompt and see for yourself!

Cultivate Meaningful Work Journal Prompt - Set 10 minutes on a timer and place pen to paper.

To me, meaningful work looks like…

Download a free .pdf of all the guidepost journal prompts here!

CONSULT

Journal Prompts, Spirituality, Vulnerability, WholeHearted Living, WorkshopsAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, health coach, help from stress, help from stress and anxiety, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to use your journal, I want to hire a life coach, improve balance, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthinessComment
Guidepost #8: Cultivate Calm and Stillness - Let go of anxiety as a lifestyle
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After diving into all three books by Brene Brown I realized that The Gifts of Imperfection is the perfect companion to the work I do around the effect stress, anxiety, and feeling like enough have on loving your body and living a fulfilling life. To share in these gifts I am writing about a guidepost a week from the book for the next 10 weeks and how to embrace each one. I will also gift a journal prompt with each guidepost for you to use. I love this book and encourage you to pick up a copy!

Guidepost #8/10: Cultivate Calm and Stillness - Let go of anxiety as a lifestyle

I’ve been waiting for this guidepost to come up. As psychologist Harriet Lerner says, “Anxiety is extremely contagious, but so is calm.” Calm is a practice. It’s not the absence of anxiety or ignoring that is exists. Calm means you’re practicing a healthy awareness of anxiety and how to move through anxious moments. I'm not referencing the kind of anxiety caused by an animal lurking in the bushes – by all means, be anxious in that situation.

I am referring to the kind of anxiety we live with, sometimes, constantly. Stress and anxiety seem to saturate the day thanks to deadlines, media, money, health, work, and the list goes on. Are you getting anxious just thinking about it? Sorry about that. Instead, let’s practice calm and stillness. The easiest way to feel calm is by breathing. I know, you are breathing right now but are you aware of your breath? Pay attention to your inhale and exhale. Take time with your breath – count 3 seconds in and 3 seconds out. Feel better?

Stillness is a little different. I know, for me, I can practice working from a calm place and I can practice being calm when sh*t hits the fan. Both are helpful and both take patience. But stillness…stillness is something I have to build into my day, every day.

Stillness is journaling in the morning, meditation, sipping on tea with zero distractions, or just sitting in silence for a few minutes. As Brene points out, stillness is not about nothingness. As she writes, “It’s about clearing and making space so we can feel, think, dream, and question.” Yes, please! Don’t you crave more space? I do.

This week’s journal prompt is a practice of calm and stillness. Instead of writing about it, just do it.

Cultivate Calm and Stillness - Set 10 minutes on a timer and place pen to paper. I have two journal prompts for you today!

What feels easy and effortless?

Download a free .pdf of all the guidepost journal prompts here!

CONSULT

Journal Prompts, Spirituality, Vulnerability, WholeHearted Living, WorkshopsAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, health coach, help from stress, help from stress and anxiety, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to use your journal, I want to hire a life coach, improve balance, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthiness Comments
Guidepost #7: Cultivate Play & Rest - Let go of exhaustion as a status symbol and productivity as self-worth
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After diving into all three books by Brene Brown I realized that The Gifts of Imperfection is the perfect companion to the work I do around the effect stress, anxiety, and feeling like enough have on loving your body and living a fulfilling life. To share in these gifts I am writing about a guidepost a week from the book for the next 10 weeks and how to embrace each one. I will also gift a journal prompt with each guidepost for you to use. I love this book and encourage you to pick up a copy!

Guidepost #7: Cultivate Play and Rest – Let go of exhaustion as a status symbol and productivity as self-worth

My niece has no problem cultivating play. She loves to explore, play, and immerse herself in fun activities. She is 21-months old. So what happens between childhood and being an adult? Status happens.

As Brene points out in Guidepost #7, we attach status and worth to being immersed in work, not play. So much so that we also attach guilt to play! We feel bad when we spend an afternoon at the park, playing Frisbee, or painting pottery (if that’s your thing) instead of cranking out more work.

As Arianna Huffington writes in her new book, “Thrive” – we need a third metric for measuring success and it has to be well-being. Play and rest are the two best places to start with in well-being because they counter-balance exhaustion, burnout, stress, and anxiety. Because who has time to think about emails or deadlines with a Frisbee flying at your head?

In my Girls Inc. Girls Group we spent one day on the importance of physical activity, which resulted in an intense game of freeze tag. And we played, hard. Myself, a 30-something woman, and a handful of 10-year olds were running around a lawn like it was our job and it was…awesome.

When we grow-up we grow out of things like freeze tag. We even grow out of self-care, rest, naps, and breaks. What would happen if you placed worthiness on play and rest and not exhaustion and 14-hour days? So go and play! Paint pottery. Play Frisbee. Run around with your kids, or even better, ask your adult friends for a game of freeze tag.

Cultivate Play and Rest - Set 10 minutes on a timer and place pen to paper. I have two journal prompts for you today!

If I cultivated play and rest, I would…

Download a free .pdf of all the guidepost journal prompts here!

CONSULT

Journal Prompts, Spirituality, Vulnerability, WholeHearted Living, WorkshopsAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, health coach, help from stress, help from stress and anxiety, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to use your journal, I want to hire a life coach, improve balance, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthiness Comment
Guidepost #6: Cultivate Creativity – Let go of comparison
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After diving into all three books by Brene Brown I realized that The Gifts of Imperfection is the perfect companion to the work I do around the effect stress, anxiety, and feeling like enough have on loving your body and living a fulfilling life. To share in these gifts I am writing about a guidepost a week from the book for the next 10 weeks and how to embrace each one. I will also gift a journal prompt with each guidepost for you to use. I love this book and encourage you to pick up a copy!

“Comparison is all about conformity and competition,” and it is the killer of creativity. Conformity and competition make you feel not good enough and can also convince you to keep your gifts or creative outlets closed up. It’s the pursuit of being just like everyone else, only a little better.

With the onset of social media I am seeing a trend. We no longer just compare ourselves to our neighbors, friends, or co-workers. Now we compare ourselves to our 1,000 Facebook friends and their seemingly perfect lives. Or at least what we can see posted on their feeds. Someone recently said to me, “Careful not to compare your behind-the-scenes to someone else’s highlight reel.” Do you ever feel trapped by comparison?

There’s nothing like feeling like you don’t quite measure up that can keep you from pursuing your own creativity outlets. There is no such thing as a not-creative person. There are just those who choose not to use their creativity. Guess what happens to stifled creativity? It bottles up! Loosen your grip on what how you stack up and get down with your creative self J

Creative outlets do wonders for the mind and body. They are engaging, mindful, and can be full of community. Some favorites of mine are writing, crafting, painting, cooking, and knitting. But there are hundreds, even thousands of creative pursuits! Choose one and start today. And do me a favor, don’t look for the best of the best in your creative pursuit – just have fun with it.

Cultivate Creativity - Set 10 minutes on a timer and place pen to paper. I have two journal prompts for you today!

If I cultivated my creative self, I would try…

Download a free .pdf of all the guidepost journal prompts here!

CONSULT 

Journal Prompts, Spirituality, Vulnerability, WholeHearted Living, WorkshopsAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, health coach, help from stress, help from stress and anxiety, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to use your journal, I want to hire a life coach, improve balance, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthinessComment
Guidepost #5: Cultivate Intuition & Trusting Faith - Let go of the need for certainty
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After diving into all three books by Brene Brown I realized that The Gifts of Imperfection is the perfect companion to the work I do around the effect stress, anxiety, and feeling like enough have on loving your body and living a fulfilling life. To share in these gifts I am writing about a guidepost a week from the book for the next 10 weeks and how to embrace each one. I will also gift a journal prompt with each guidepost for you to use. I love this book and encourage you to pick up a copy!

“Most of us are not good at not knowing” – I think this is true for lots of people. Not knowing means no prediction. And no prediction means no preparation time. So how do you move forward through uncertainty? With intuition and faith.

Based on her research, Brene defines intuition as, “our ability to hold space for uncertainty and our willingness to trust the many ways we’ve developed knowledge and insight.” And she defines faith as, “a place of mystery, where we find courage to believe in what we cannot see and the strength to let go of our fear of uncertainty.”

Uncertainty is just part of life! Intuition and faith don’t void uncertainty but they can ease its presence. Uncertainty will show up in many, many ways like: relying on others, health, relationships, money, beliefs, losing loved ones, changing careers, asking for help, and more.

What parts of your life feel most uncertain right now? How can embracing intuition and faith change your relationship with that uncertainty? It’s not about denying the things you just don’t know but rather changing your relationship with how they impact you.

Cultivate Intuition and Trusting Faith Journal Prompt - Set 10 minutes on a timer and place pen to paper. I have two journal prompts for you today!

I don’t want to face… 

Embracing intuition and faith looks like…

Download a free .pdf of all the guidepost journal prompts here!

CONSULT

Journal Prompts, Spirituality, Vulnerability, WholeHearted Living, WorkshopsAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, health coach, help from stress, help from stress and anxiety, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to use your journal, I want to hire a life coach, improve balance, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthinessComment
Guidepost #4: Cultivate Gratitude and Joy – Let go of scarcity and fear of the dark
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After diving into all three books by Brene Brown I realized that The Gifts of Imperfection is the perfect companion to the work I do around the effect stress, anxiety, and feeling like enough have on loving your body and living a fulfilling life. To share in these gifts I am writing about a guidepost a week from the book for the next 10 weeks and how to embrace each one. I will also gift a journal prompt with each guidepost for you to use. I love this book and encourage you to pick up a copy!

I am a big fan of Sex and the City - I can watch the same episode over and over without getting bored of it. There is a scene where Charlotte is talking with Carrie about holding back on her life and she says, “I am so happy that I am terrified. No one gets everything they want…”

What a crazy idea but this is what you think when you’re exactly where we want to be! You immediately think, “When is the other shoe going to drop?” This is being afraid of the dark - being afraid of the moments between joyful moments.

Scarcity is that feeling that nothing is ever enough. It’s accomplishing your weight loss goal and a week later wanting an even better goal. It’s reading your Facebook updates and feeling like your life pales in comparison to other’s highlights. It’s not feeling adequate enough before you even get out of bed in the morning.

The anecdote? Joy! Joy happens when you recognize how good things actually are. This is where practicing gratitude comes in. It’s easy to get lost in the shuffle of deadlines, diets, and daily stressors but if you slow down and be mindful right now what are you grateful for?

Cultivate Gratitude and Joy - Set 10 minutes on a timer and place pen to paper.

I am grateful for…

Download a free .pdf of all the guidepost journal prompts here!

CONSULT

Journal Prompts, Spirituality, Vulnerability, WholeHearted Living, WorkshopsAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, health coach, help from stress, help from stress and anxiety, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to use your journal, I want to hire a life coach, improve balance, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthinessComment
Guidepost #3: Cultivate a Resilient Spirit – Let go of numbing and powerlessness
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After diving into all three books by Brene Brown I realized that The Gifts of Imperfection is the perfect companion to the work I do around the effect stress, anxiety, and feeling like enough have on loving your body and living a fulfilling life. To share in these gifts I am writing about a guidepost a week from the book for the next 10 weeks and how to embrace each one. I will also gift a journal prompt with each guidepost for you to use. I love this book and encourage you to pick up a copy! 

Have you ever felt the need to ‘take the edge off’ - a glass of wine at the end of the day, an extra piece of cake, or multiple hours of a Housewives marathon? This is numbing, it is a way to dive into something as a means to avoid pain, vulnerability, or discomfort.

But the problem is, we can’t select the emotions we numb. When we numb the bad we also numb the good. You can hide dark things inside but it also means hiding your light. Most of the time you numb in anticipation of experiencing pain. You numb out of fear.

The solution? Practicing resilience. I like this definition of resilience, “the ability of something to return to its original shape after it has been pulled, stretched, pressed, bent, etc.” Now I realize that this definition is not exactly referring to people but what a great way to look at it. It’s the ability to spring back after something bad happens.

Cultivating a resilient spirit means feeling the pain and moving through. It means creating awareness about what pain triggers you and what story you are telling yourself about that pain. Things only hurt when somewhere inside of us we believe we deserve it or there’s some truth to it.

A short story for you…Not too long ago I wrote about how I was taking a program away because I didn’t see it working any longer and I felt bad about it. I never want to let my clients or readers down. I received some very kind feedback and some not so kind feedback. The stuff that hurt only hurt because it was my fear coming to life – criticism! Bleh.

Immediately my mind ran a story about how I wasn’t smart enough and the only thing that kept me from numbing the pain was talking to someone and not keeping it to myself. I allowed the pain to move through me and I found someone to support me right away - this is what practicing resilience can look like.

It’s not an ability to avoid or not feel, rather the ability to feel fully and embrace your emotions.

Cultivate a Resilient Spirit Prompt- Set 10 minutes on a timer and place pen to paper.

If I released my fears…

Download a free .pdf of all the guidepost journal prompts here!

CONSULT

Journal Prompts, Spirituality, Vulnerability, WholeHearted Living, WorkshopsAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, health coach, help from stress, help from stress and anxiety, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to use your journal, I want to hire a life coach, improve balance, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthinessComment
Guidepost #2: Cultivate Self-Compassion – Let go of perfectionism
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After diving into all three books by Brene Brown I realized that The Gifts of Imperfection is the perfect companion to the work I do around the effect stress, anxiety, and feeling like enough have on loving your body and living a fulfilling life. To share in these gifts I am writing about a guidepost a week from the book for the next 10 weeks and how to embrace each one. I will also gift a journal prompt with each guidepost for you to use. I love this book and encourage you to pick up a copy! 

Ooph, this is a big topic. No one really wants to admit to being a perfectionist, unless you know you’re right J Here are some perfectionist type tendencies –

  • “I’ll take care of it” but what I really mean is, “I can take care of it better”
  • List maker – journal entries are probably in list form too
  • Nothing you do ever feels like enough
  • Nothing but the best
  • Overworked with plenty of open projects
  • Put tons of pressure on yourself
  • “I am right you just have to see” attitude
  • Don’t feel like you’re enough
  • Want the right data or information

This can affect your health in all sorts of ways, right? If nothing ever feels like it’s enough and there’s tons of pressure to get something right it’s hard to enjoy the journey. Health is a journey and so is self-compassion. It means having patience when something doesn’t go as planned or when you’re practicing vulnerability.

Today’s journal exercise wills help you embrace self-compassion. And no it doesn’t require you giving yourself a hug. Unless you need one, than hug away!

Cultivate Self-Compassion Journal Prompt - Set 10 minutes on a timer and place pen to paper.

I feel most at peace when…

Download a free .pdf of all the guidepost journal prompts here!

CONSULT

Journal Prompts, Spirituality, Vulnerability, WholeHearted Living, WorkshopsAndrea Wilbornandrea leda wilborn, anxiety disorder, anxiety symptoms, balanced living, brene brown, burn out, burn out symptoms, can stress cause pain, center for journal therapy, center for journal therapy instructor, Certified life coach, Chronic pain, Conscious Living, create more balance, creative journal ideas, daring greatly book, effects of anxiety, effects of burn out, effects of low self-worth, effects of stress, emotional body, emotional pain, find a life coach, flight or fight, gifts of imperfection book, health coach, help from stress, help from stress and anxiety, how to be balanced, how to be mindful, how to create more balance, how to improve my self-confidence, how to journal, how to know you need a life coach, how to know you’re anxious, how to know you’re stressed out, how to use your journal, I want to hire a life coach, improve balance, journal class, journal course, journal program, journal prompts, journal to the self, journal to the self class, journal workshop, journal writing, journal writing ideas, journal writing prompts, journaling, journaling ideas, journaling online, journaling tips, journaling topics, life coach portland, life coaching, life coaching Portland, living in pain, meditation, mindful eating, mindful living, mindfulness exercises, mindfulness practice, NW Portland Life Coach, panic disorder help, Portland life coaching, professional life coach, reptilian brain, self-confidence, self-esteem, self-worth, stress, stress and anxiety, stress help, stress induced pain, symptoms of burn out, wellness coach, what causes chronic pain, what is worthiness, why hire a life coach, worthinessComment