Change is a natural phenomenon; how you choose to experience change is up to you. Tears can open your heart wider, allowing room for self-love, happiness, and forgiveness. Changing old patterns allows new opportunities you never thought possible. Life is an amazing journey, and change can be a patient guide along your path. Becoming Change is a workbook to support you through the process of transition and change. Read it as often as you need, flip through it and find the perfect page, or use it as a daily journal. Each brief topic is designed to inspire and encourage your response. When you come to the end, go back and see how much you have changed.

Excerpt. � Reprinted by permission. All rights reserved.

Becoming Change

A Journal for Mind, Spirit, and Body

By Francesca Russo

Balboa Press

CHAPTER 1

On Being

You can be and do anything. Sit for a few moments every day and be that anything. Take some notes, make a few sketches, write a few lyrics, play some music.

Just be and enjoy.

Notes:

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Transition

The challenging part of transition is living life on the edge, daily. The great parts of transition are the opportunities that become available, opportunities that you never thought possible in your life.

It takes courage to trek into the unknown, even if your intention is to change your life in a positive way. Be steadfast, believe in yourself. What unknown or transition are you facing?

Notes:

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Open Your Heart to Others

Change and transition open your heart to feelings you may have been keeping inside. Allowing yourself to feel, you become aware of others and their feelings.

Notes:

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Your Body

Your body, mind and spirit are a wonderful vehicle. Working in sync together, they keep you healthy, happy and productive. Just like the computer in your car that tells you when you need an oil change, or you are out of gas, your body communicates when you need assistance. Aches, fevers, and discontent, are your body's messengers.

Has your body been talking to you? What do you think it is saying?

Notes:

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Lost Keys

Do you have a pattern of misplacing your car keys, house keys or office keys?

Are you multi tasking every day? Take a moment, as you grasp the doorknob, and feel for all your keys. Ask yourself if you have everything you need. It is a great way to start change.

Notes:

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Playfulness

You are never too old to be playful. What have you enjoyed in the past that you have not done recently? Take time to play. Play with your dog, your children. Or have fun by yourself.

Notes:

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Live With Wonder

Practice looking at your world with curiosity and wonder, as you did in the innocence of youth. Does anything from your childhood come to mind?

Notes:

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Giving

One of the best things you can do for yourself is to help others. Is there anyone or any organization you can help by donating some of your time?

Notes:

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__________________________________________ The Dance of Fear

When you find yourself blaming others for the unfortunate circumstances of your life, you are dancing with fear. All things happen for a reason.

Take responsibility for your life; move beyond the negative of fear. Dance with trust. Your body will hold you.

Notes:

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The Ways Of Your Body

Take a moment; scan your body from head to toe. Is your head straight, and shoulders relaxed?

How does your lower back feel? Do you feel tight all over?

Gently roll your head from side to side.

Inhale your shoulders up back and down.

Lift your ribs out of your liver and stomach.

Take a few moments to relax your body.

Notes:

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Look and Listen

There is always something new and different every day. Sometimes the simplest little things will make you smile. Look and listen for them during your day.

Notes:

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Fear of Trusting

Fight and flight is a survival mechanism built into your body. Trust is a necessary part of life. Once your trust has been violated, your body's nervous system protects you by telling you to retreat.

Intuition is also built into your psyche. Allow intuition to move you beyond fear at the right time. Write a note of trust to your fearful self.

Notes:

______________________________________________

Look Within Yourself

If you feel it is time to change, trust yourself. This is the first step into personal empowerment and self-love.

Take note of your innermost feelings and write yourself a note. Review this in a few weeks to see if your inner trust is working. What has this enabled you to accomplish?

Notes:

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Are You Afraid to Trust? 1

Take time to reflect on this question and list all the trust issues you have and why you have them.

Notes:

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You Have All You Need

All the answers you need are inside yourself. Listen to that tiny voice inside. The more you listen, the louder it will become.

Notes:

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Self Trust 2

Before you can trust others, you must trust yourself. An example could be choosing relationships; perhaps you have rushed into relationships too quickly. What step can you take to slow down? What step can you take to begin trusting yourself?

Notes:

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Push Or Pull

Are you trying to push or pull things into your life? If you are trying too hard, relax. Let them go, they are trying to tell you they don't belong.

Notes:

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Intuition 1

Intuition is the voice you hear in your mind, or feel in your body that tells you not to do something, or to do something. Most of the time you ignore your intuition. Learning to listen to this voice or feeling helps you learn to trust yourself.

Can you remember times when you heard the voice?

Notes:

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Create Your Sacred Space

Find a place at home, if you can at work, that will be your respite. A place you can spend quiet, heart felt moments with yourself.

Gather what is meaningful to you, it can be simple or elaborate. Taking as much time as you can every day, (even if it is a few minutes) will refuel your soul.

Notes:

______________________________________________

Practice Listening 2

Remember to listen for your intuition daily. Don't force yourself; let it come naturally. You will recognize it. Learn to listen and trust.

Notes:

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How Do You Envision Your Life?

Know that things take time, and that you are in the moment of evolving. What would you like to see in your future?

Notes:

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When You Ignore Your Body

As you move through life, ignoring warning signs from your body such as lower back pain, digestion issues, throat and neck discomfort, you are missing information that can help you heal on both the physical and emotional levels.

Pain is a message telling you something is not right in your life. Perhaps you need to change jobs or take better care of yourself. Make time to be quiet and open your mind. You know what you need; just listen.

Notes:

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Releasing

Perhaps there is a person or situation you are ready to release. If you have a photo, memory or something symbolic, gather it. Using a sink, or a safe place outside, say some closing words and burn the memory. Send it back to the earth; now it is dust in the wind. Let it go!

How do you feel?

Notes:

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Stretch Your Comfort Zone

Don't be afraid to smile at a stranger. Be compassionate and loving to everyone in your life, especially yourself. Is it a stretch? Or does it come naturally to you?

Notes:

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Feeling Depleted

Healing requires energy. Allow your body some down time. Recognize when it is time to re-energize.

Notes:

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Self-Love

Self-love requires time alone to heal. Find time for yourself, even if it is a few minutes every day.

Notes:

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Dispassion

Is there something from your life, you are ready to revisit with a new perspective? Forgiveness is both a powerful healer and an empowering, loving feeling.

Notes:

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On Life

Life is a beautiful, sometimes challenging journey.

Notes: ______________________________________________

______________________________________________

Fake It

Not feeling the way you want to feel? Fake it until you become it. What would you like to feel?

Notes:

______________________________________________

Those Repetitive Agitations

Pay attention to the repetitive moments of emotional agitation. A loved one, a coworker, or neighbor could trigger them. The agitation is a messenger for unfinished emotional business. What is the message telling you?

Notes:

______________________________________________

Remember To Breathe 1

Learn to identify when you are holding your breath. This usually means you are on overload and need to relax.

Take a moment and exhale, push your belly towards the front of your spine as you release air out of your mouth. Now you are ready to breathe in fresh air.

Notes:

______________________________________________

How to Breathe 2

Whether you are standing, sitting or lying down, you can consciously choose to relax by practicing how to breathe.

Begin by pushing your belly toward the front of your lower spine, exhale the air out your mouth, and pause.

Slowly breathing in through both nostrils, allow your belly to fill with air, pause.

Exhale by pushing your belly toward your spine allowing the air to come out your mouth, pause again. This is not to be hurried. Go slow. Welcome to the present moment.

Notes:

______________________________________________

Utilizing Your Breath 3

When you have important decisions to make, act on them. Don't react to them. Take three slow deep breaths, bring to mind things you enjoy. Do this as often as you need to throughout the day.

Notes:

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Breathe Space Around You

Once you feel relaxed from breathing, extend your breath outside your body. Imagine breathing a protective space around your entire body. How do you feel?

Notes:

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Your Choices

Loving yourself begins the journey of transformation. Realize every choice you make gives you knowledge and the power to choose differently.

Notes:

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Recreating Your Movement

Changing your receptivity to the world begins with movement. Is your body open to change? Pay attention to your body language. Are you upright or hunched over?

Notes:

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_____________________________________________

Be Gentle

Always retain a gentle spirit with yourself.

Notes:

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High Five

Look in the mirror and High Five yourself, for everything you do in the world. Appreciate and acknowledge yourself. Make a list. Nothing is too small to ignore.

Notes:

______________________________________________

Call In What You Desire, Push Away What You Don't

Take a moment to settle yourself in a comfortable space, bringing your hands in front of your face. Think about what you do not want in your life, and push your hands arms length away.

Keeping your arms outstretched, think about what you would like in your life. Bring your hands and arms into toward your body.

Project how you would like your day to be.

Notes:

______________________________________________

You Have Enough

You can always want for more, but the truth is you probably have everything you need. Take a moment to appreciate everything you have. If there is something you need to survive, don't panic. Write a plan to obtain it.

Notes:

______________________________________________

Some Days

Some days are more challenging than others. On those days, take a lot of deep breaths and pay attention to your surroundings. There is always something to appreciate and distract you from yourself.

(Continues...)

Excerpted from Becoming Change by Francesca Russo. Copyright � 2016 Francesca Russo. Excerpted by permission of Balboa Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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