MODULE 2 | Donnia Anastasia

WHAT DO YOU VALUE
ABOVE ALL ELSE?

MODULE 2: CORE VALUES

CORE VALUES

MODULE 2: CORE VALUES

As stated in the above video, Module 2 is about our Core Values. This practice is truly important at this season of your life because you are not the same person you were yesterday, especially 25 years ago. Our vales change. Especially when we become awake and aware and conscious.

And so we must align our current needs, desires and wants based upon our true nature core values. This practice may take some time to complete and even then it may not be done until you have come to the point of your highest vibration and that make you feel good in life.

Even the term CORE values is what our inner landscape knows to be true for us. Your CORE - your abdominal area - your Sacral and Solar Plexus Chakras (energy centers) are where our self love, worthiness, confidence, creativity and the pleasure and flow of life reside. How cool is that! It just makes sense, no? And so, when we feel into our core, we know almost immediately if something is for us. This is a technique that can keep you in alignment when you practice this daily - and some days it is literally moment to moment. Look to the value of the thoughts that come to you and use your Core Values Filter.

List all the Core Values you have in your journal or artist sketch book. Have fun with it and allow it to flow - don't think about it too hard - just allow whatever comes to come.

Make a list or diagram of these and you can add sections for deeper exploration, for example:

Primary Core Value: Freedom

Secondary Deeper: Creative, Time, Money, Body

Thirdly, Go Deeper: freedom to do more of what I love, freedom from other peoples opinions, financial freedom, time freedom...

My Primary Core Values are: FREEDOM, HEALTH, TRUTH, RELATIONSHIPS

From those Primary Core Values, I listed my secondary core values within that main topic. I broke it down to smaller segments as to what that actually meant for me.

Your Core Values today will be and should be different than the ones you may have developed 10 or 20 years ago. Spend some time with this so you can come back to it time and time again and remember what your daily focus could reflect. If it doesn't involve your Core Values - then it can be released and let go of - people, places, events, things you used to do - all of it. This is the time to clean house - in all the areas of our lives that matter most.

Let's talk about this in our next call.

Good Morning Sweet Soul!

So we have started a new morning routine - congratulations!

Keep in mind these build onto one another,

1. The very first thing you do when you open your eyes:

Use your Feeling Good Mantra from the week before.

2. Scrape the Yuck!

If you do not already have one, please find yourself a tongue scraper. Prior to brushing your teeth, use the tongue scraper about 10 times down the tongue. This removes particles of undigested food that found their way back onto your tongue while you slept. Gross right? It's toxins, or AMA, that should be removed before you eat anything to avoid the toxins going back down into the stomach. Then brush your choppers and wash your face. This step is so important for good gut health I cannot impress on you enough to keep at this every single morning.

+ Drink at least 8oz of filtered and clean room temp water

We tend to go right for the coffee or tea to wake us up but the truth is, we have just been fasting our digestive tract and it's ready to eliminate toxins from the body - give it the added boost it needs to get things loving. Literally. Also, if you do not have one, please do your body a great service by getting some kind of filter for your water.

Every week a new item will be added to your routine.

Celebrate yourself for jumping in feet first and doing the work to transform your life into one that is full of joy, peace and ease. I think you're powerful.

I love you so much,

it's crazy.

JOURNALING

Gratitude, Appreciation + Intention Setting

Write down what you are grateful for in this very moment.

Not yesterday and not tomorrow, but in this very moment?

Why are you thankful for this?

Sit with each thing you write down for 2 minutes,

Close your eyes and feel how thinking about it feels.

In addition to Gratitude, what will serve us well is to set an intention for the day. Much like when we first open our eye, we must focus our attention on how we desire to feel that day - we must ask Source Energy (god) for what it is we do want to see and feel in our world. It can be as small as:

Spend about 20-30 minutes in a sacred space of your making and allow your heart to guide you.

Moments-in-Between are little ways we can keep our vibration high and awareness in the present moment.

1. Find something completely new to do this week

Eat lunch at a new restaurant, take a new route to work or walk a different path than you normally do.

How did it go? How can you keep introducing new things into your life?

DAILY PRACTICES

AWARENESS

In order for us to change our way of being - we must become aware of our way of thinking.

Notice your thoughts. Notice what kind of thoughts you have and what meaning you give to them (good, bad, right, wrong...)

Your thoughts are what create your reality and because you are the creator of your reality - you also have the choice to change your mind.

Moment to moment awareness takes practice, I'm not gonna sugar coat this one. It takes conscious aware practice to notice the thoughts AND the quality of those thoughts.

When a feeling comes that is undesirable, STOP and NOTICE what thought you just had. Do this every time a low frequency emotion comes over you.

MOVEMENT

For all the reasons you know it to be true - movement is key to a healthy body and mind, not just physically but energetically as well. We must move the body to stimulate the lymphatic system - or what I like to call our waste management system. It works like a pump and so this is why a sedentary lifestyle can be so damaging. In addition to moving fluids through the body (lymph, toxins, blood and plasma) we need to be cognoscente of moving our energy, least it become stagnant. And stagnant energy will wreak havoc on the whole being, not just the physical.

So, what can you do today to get some movement in? You do not need any special shoes or clothing or class to attend.

Here are a few ideas to add more movement to your current lifestyle:

walk around the block

dance to your favorite song

shake your body - all of it or parts of it that feel stiff

stretch your arms, legs, back, neck and chest

go for a hike in the forest

go for a swim in the ocean, lake or favorite pond

If you have the equipment:

go for a bike ride

go kayaking

go skiing or snowshoeing

If classes are your thing, look into a subscription to your favorite online exercise program or one of my favorites, Gaia, which is a Alternative Healing Station found online and can be watched on your computer, phone or tv. It has countless yoga and qi gong segments, most of which are 10-15 minutes in length.

Find what resonates with you and make it a priority to move at least 45 minutes daily.

BREATHWORK AS MEDITATION

The goal of Meditation is to turn the volume down on your thoughts - you will never get the mind to completely shut off - this is a futile attempt.

Meditation can also be mindfully doing one task at a time, like our everyday tasks of laundry, cleaning the house or a quiet walk in nature.

Breathwork for this week

Find a quiet and comfortable place to sit where you will not be disturbed for 10 minutes.

Bring all of your awareness to your breathing.

Close your eyes to encourage an inward focus.

Nothing special to do - simply practice the awareness of the breath coming in, and the breath leaving the body.

Allow the mind to wander and keep coming back to the breath.

Practice these phrases:

Inhale: Life Force is flowing into my body. or The Breath is coming in.

Exhale: I release my breath back into the ether. or The Breath is going out.

Set a timer if it helps.

Celebrate yourself for jumping in feet first and doing the work to transform your life into one that is full of joy, peace and ease.

EVENING ROUTINE

Practices and rituals to prepare for the best nights sleep and to prepare for the best day ahead - your chance to start over.

Our circadian rhythms are invaluable to our overall health, yet many of us never think twice about them. All of life has a routine or when to wake and when to rest. Keeping a regular and peaceful routine is going to not only help you sleep more soundly, but it has the ability to assist in weight loss, regulating the nervous system and keeping all systems go.

1 Hour before bed

The most effective time to start preparing for bed is about 830pm. Why? Because by 10pm, our bodies intuitively get a "second wind" and will prevent you from getting a restful sleep.

So, about 830pm, remove yourself from any electronics - tv, phone, computer - and make it an evening ritual that resonates with you. Watching tv or even reading in bed before sleep are detrimental to our bodies ability to rest well.

Book-ended Hygiene

As in the morning, so like the evening, brush the choppers, floss, wash the face - all the things. Brush the hair and put on clean comfortable, loose fitting pjs. Maybe light your favorite candle or put on soft relaxing ambient music.

Get on the floor - or in the bed

For stretching, maybe simply lie in Savasana, and prepare for meditation/reflection on your day.

Allow the body to soften and unwind. If it was a particularly rough day, practice saying super nice things to yourself - allow whatever needs to surface to come up and with the breath, let it all go from the mind and body. Maybe do a light overall body shake and visualize all the crappy things that may have happened to shake loose from your whole body.

Now is a great time for written reflection as well.

Reflection

What did you find hard today?

Where did you feel yourself resisting what is?

It could be as simple as aches and pains getting out of bed or as difficult as dealing with a situation in the office.

How did you meet the challenges the day brought?

Are you going to use the same techniques tomorrow or would you prefer to do something differently?

What would that look like?

What big or small celebration came your way today?

Write about how it made you feel and focus your words in the present and most positive way possible.

930-945pm Land of Nod

Call to mind the best feeling thoughts you have - about your day, someone you love or the anticipation of being able to start over again in the morning or the excitement (like on Christmas morning) of the possibilities tomorrow might bring. Close your eyes. Off to the Land of Nod you go!

WHAT DO YOU VALUE
ABOVE ALL ELSE?

MODULE 2: CORE VALUES

MODULE 2: CORE VALUES

BREATHWORK AS MEDITATION

Handouts - Google Docs

Ideal Life Vision

Core Values, Commitments & Priorities

I am always on my path.

DONNIA ANASTASIA | INNER LANDSCAPE DISCOVERY PROGRAM | © 2023

WHAT DO YOU VALUE ABOVE ALL ELSE?

MODULE 2: CORE VALUES

MODULE 2: CORE VALUES

Handouts - Google Docs Ideal Life Vision

Core Values, Commitments & Priorities

I am always on my path.

DONNIA ANASTASIA | INNER LANDSCAPE DISCOVERY PROGRAM | © 2023

WHAT DO YOU VALUE
ABOVE ALL ELSE?

Handouts - Google Docs

Ideal Life Vision