CHAPTER 1
WONDER AND BODY-MIND ADVENTURES
Date ___/___/___
Appreciation
Unique qualities I see and appreciate about me are ... (e.g., kindness, easy-going nature, fiery passion, willingness to listen)
1. ________________________________________________________
2. ________________________________________________________
3. ________________________________________________________
4. ________________________________________________________
5. ________________________________________________________
Breathe and move with the following question:
Hmmm, I wonder ... How can I enhance and expand my unique abilities?
Write down any spontaneous thoughts, ideas, or actions that come to mind.
Date ___/___/___
Creative Invitation
Today, turn your attention to what you have already accomplished.
Imagine yourself at the peak of a great hike. Turn back toward all the territory you have already covered, and give yourself permission to acknowledge what you have already completed and mastered (i.e., riding a bike, writing cursive, maintaining great friendships). Find the "wow" in the scenery of your life that you have already completed.
What would be a deeply satisfying way to acknowledge and express how you feel about your life so far?
Date ___/___/___
Shift from Self-Blame to Wonder
Instead of thinking, "Nobody loves me"
Try: Hmmm, I wonder ... How can I expand my ability to give and receive love?
Exaggerate the blame statement until it seems kind of funny. Notice how your body shifts when you change from blame to wonder.
Write down what you notice: the changes in your body can be a clue for when you are in blame or in wonder.
Date ___/___/___
Creative Invitation
Singing uses a different track in your nervous system from when you are simply talking. So, today, notice your inner voices, and sing them to yourself.
Write down at least three phrases that you regularly tell yourself (positive or negative) and sing them out loud to yourself.
How do you experience these phrases when you sing them?
Date ___/___/___
Shift from Blaming the World to Wonder
Instead of thinking, "Life is so SCARY!"
Try: Hmmm, I wonder ... How can I experience life as a friendly adventure?
Describe the kind of adventure you are experiencing today.
Date ___/___/___
Play with the Verb
Admire is to perceive with loving perspective, and see the beauty of who you are.
Begin by checking out some part of you that you already see as beautiful, and invite yourself to bask in admiration of yourself. BE MOVED by your own magnificent self.
What actions and body movements create an experience of admiration throughout your whole body?
Date ___/___/___
Wonder Question
Hmmm, I wonder ... How can I enjoy spontaneous expressions?
Being spontaneous requires a bit of courage and willingness to act in the moment of inspiration with minimal thought.
Ask yourself:
Am I willing to allow myself to be spontaneous?
How can I let myself to be moved by my friendly impulses?
Date ___/___/___
Appreciation
I appreciate how much I enjoy ... (e.g., writing, exercising, really great smells, combining colors)
1. ________________________________________________________
2. ________________________________________________________
3. ________________________________________________________
4. ________________________________________________________
5. ________________________________________________________
Breathe and move with the following question:
Hmmm, I wonder ... How can I give myself permission for even greater enjoyment?
Write down any spontaneous thoughts, ideas, or actions that come to mind.
Date ___/___/___
Clearing the Pipes
Whining is NOT a crime. Whining is simply one way many people learned to express themselves in order to get the attention that is required when we're little.
Give yourself permission to whine full-out for 30 seconds using any whining phrase.
This one, for example: YOU ALWAYS criticize me!
Notice how giving yourself permission to "clear the pipes" affects your body and sense of your energy. Write down or draw what you notice.
What are your favorite whining phrases?
How can you express them with such enthusiasm that you begin to laugh?
Date ___/___/___
Shift from Self-Blame to Wonder
Instead of thinking, "Something is obviously wrong with me" Try: Hmmm, I wonder ... How can I appreciate my unique differences?
Write down the gifts embedded in those unique qualities you have judged as "wrong."
Date ___/___/___
Creative Invitation
Vision cannot be realized without venture. Imagination rocks, yet without commitment and aligned action, what you imagine will likely stay in the realm of possibility rather than become reality.
Today, ask yourself, "What really turns me on?" Write it down here.
THEN, ask yourself, "What is one simple action step I can take to create this experience?"
Date ___/___/___
Shift from Blaming the World to Wonder
Instead of thinking, "There's never enough money/love/time" Try: Hmmm, I wonder ... How can I generate and enjoy plenty of money/love/time? Or: Hmmm, I wonder ... How can I experience myself as a source of money/love/ time?
What do you notice in your body when you ask yourself these Wonder Questions?
Date ___/___/___
Play with the Verb
Adore is to look upon with utmost esteem, love and respect.
Designate a plush, warm blanket as your adoration blanket and wrap yourself up. What are you willing to adore about you right now?
How can you embrace yourself in your highest esteem?
Date ___/___/___
Wonder Question
Hmmm, I wonder ... How can I experience my feelings as invitations for discovery?
Wisdom and creativity flow within the waves of your feelings. Let yourself draw a picture of your sadness, anger, fear, joy, or sexual feelings. What colors, textures, and images show up for you?
Date ___/___/___
Appreciation
I see and appreciate my body, especially my ... (e.g. jiggly parts, butt, strong legs, round belly, blue eyes)
1. ________________________________________________________
2. ________________________________________________________
3. ________________________________________________________
4. ________________________________________________________
5. ________________________________________________________
Breathe and move with the following question: Hmmm, I wonder ... How can I easily say yes to what nourishes my body?
Write down any spontaneous thoughts, ideas, or actions that come to mind.
Date ___/___/___
Creative Invitation
The act of controlling is one way we each learned to create a sense of safety. Control is a whole body experience.
Cross your fingers, toes, arms, legs, and anything else you can think of as you try this to explore how to create a fully embodied experience of controlling.
Experiment with this statement: "Just control yourself, would you?"
Try to REALLY control yourself while saying this out loud, imagining to whom you would like to say this.As you repeat it a few more times, find new ways to control yourself. And then, in one instant, let go and go "out of control" with your body.
What images does "controlling yourself" bring up? And what image does "going out of control" bring up?
Date ___/___/___
Shift from Self-Blame to Wonder
Instead of thinking, "How could I be so stupid?" Try: Hmmm, I wonder ... How can I cultivate and use my whole body intelligence make choices?
(such as using my mind or my intuition, listening to the sensations in my body and feelings that arise).
Today, tune in to what movements can generate a connection through your whole body, especially as you are making decisions.
Date ___/___/___
Creative Invitation
Often, one of the easiest ways to discover what is going on internally is to look around and notice what catches your attention externally.
For example, when you look outside, what do you see? And what lens do you look through? Do you see what is beautiful, peaceful, needs "fixing," etc.? How does what you see externally inform you about what you feel inside yourself?
In the space below, draw an inspiring landscape picture. (Perfection not required!)
After you complete your drawing, pause and take a breath or two. How can you invite this outer landscape picture to inspire how you see yourself?
Date ___/___/___
Shift from Blaming the World to Wonder
Instead of thinking, "Life is so UNFAIR!"
Try: Hmmm, I wonder ... How can I extract wisdom from all of my experiences and embrace it?
As you think about this Wonder Question, notice how your body sensations change. Write down any insights.
Date ___/___/___
Play with the Verb
Amuse is to respond and give your attention in a light and enjoyable way.
What are your favorite ways to amuse yourself, to expand beyond the serious, and to be open to discovery? You are your own personal amusement park. What "ride" is your favorite?
Ask yourself: in any given situation, "How can I amuse myself and create a good time midst whatever is going on?"?
Date ___/___/___
Wonder Question
Hmmm, I wonder ... How can I become masterful in focusing my attention by choice?
Today, notice how your body responds when you give something your attention by choice.
Date ___/___/___
Appreciation
I appreciate several aspects of my whole body, such as ... (e.g. flexibility, strength, sensitivity, roundness, muscles)
1. ________________________________________________________
2. ________________________________________________________
3. ________________________________________________________
4. ________________________________________________________
5. ________________________________________________________
Breathe and move with the following question: If my whole body could speak, what would it say?
Write down any spontaneous thoughts, ideas, or actions that come to mind.
Date ___/___/___
Creative Invitation
When we contemplate a new idea or project, we often consider whether somebody will approve or disapprove our idea.
Take this phrase as an example: What will people think?
After asking this question out loud a few times, free your creative mind and let yourself begin to make up some really crazy, funny stories about what people might think about you. (Include reactions from totally impressed to utterly disgusted)
How do you allow these stories to impact how you feel about yourself?
Date ___/___/___
Shift from Self-Blame to Wonder
Instead of thinking, "I'm just not creative"
Try: Hmmm, I wonder ... How I can cultivate my unique creative expression?
Look around and appreciate yourself for all the things in your life that you've already created.
Then think about this: What one choice will I make today that can take me into a new direction?
Date ___/___/___
Creative Invitation
Right here, right now, describe what you are feeling inside as if you are making a weather report. (Foggy with a chance of rain, spotty clouds with strong sunshine, warm, etc.)
As you feel into your day, what's your inner weather prediction?
Date ___/___/___
Shift from Blaming the World to Wonder
Instead of thinking, "Relationships are HARD!"
Try: Hmmm, I wonder ... How can I invite ease into my relationships?
What are three relationships that feel "hard"?
What feels "hard"?
How do you make it hard?
How can you invite ease?
Note down anything that comes to mind.
Date ___/___/___
Play with the Verb
Caress is a soft and soothing energetic and/or physical touch that generates a sense of ease and communicates kindness.
What images emerge as you speak the word caress?
What voices might you use that vibrate the experience of being caressed?
How might you caress yourself with ... fabric? Music? Food?
Date ___/___/___
Wonder Question
Hmmm, I wonder ... How can I make friends with my old familiar fears?
What are some of your familiar fears?
How do these fears show up as a body experience?
How can you add breath to where you feel scared in your body?
What happens when you add breath?
Date ___/___/___
Appreciation
Today, I appreciate that I see the world as ... (e.g., full of possibilities, colorful and majestic, friendly, offering new opportunities)
1. ________________________________________________________
2. ________________________________________________________
3. ________________________________________________________
4. ________________________________________________________
5. ________________________________________________________
Breathe and move with the following question: Hmmm, I wonder ... How can I see the world as a friendly place?
Write down any spontaneous thoughts, ideas or actions that arise.
Date ___/___/___
Creative Invitation
Today, let yourself whine full-out.
Whine about whatever you wish. After a minute or so, drop the words out and let your sound and body movements express your displeasure.
With the intention to have some fun, see what happens when you let yourself stomp around while whining out loud. Make your biggest pouty lip EVER.
Notice what happens in your mind and your body when you go from serious to lighthearted. Write down anything you noticed.
Date ___/___/___
Shift from Self-Blame to Wonder
Instead of thinking, "I'll never be good enough" OR "I am not good enough"
Try: Hmmm, I wonder ... What can I appreciate about me right now?
Date ___/___/___
Creative Invitation
A Health Tip Today:
One of the great predictors of good health is hanging around those people who really like you, and who you really like. Name at least 3 of those people here.
When you think about them, how do you notice your body responding?
Is there a new way you would like to express your caring and appreciation for them?
Date ___/___/___
Shift from Blaming the World to Wonder
Instead of thinking, "People are so selfish"
Try: Hmmm, I wonder ... How can I practice and inspire generosity?
What's one way you can choose to be generous today?
Pay attention also to any acts of generosity from other people today.
Date ___/___/___
Play with the Verb
Celebrate is to express full sensory, wide, and wild appreciation.
What are you willing to celebrate about yourself right now?
What is your favorite way to celebrate?
What brand new way might you creatively celebrate yourself and others today?
Date ___/___/___
Wonder Question
Hmmm, I wonder ... How can I create easy connections with myself and others?
Today, notice what happens in your body when you connect with people.
What can you change about your breathing and body posture that will create ease for you when you are with others?
Date ___/___/___
Appreciation
I appreciate how much I like to play with ... (e.g., words, humor, color, music, using my body, futuristic ideas)
1. ________________________________________________________
2. ________________________________________________________
3. ________________________________________________________
4. ________________________________________________________
5. ________________________________________________________
Breathe and move with the following question:
Hmmm, I wonder ... How can I expand the ways in which I play in the world?
Write down any spontaneous thoughts, ideas, or actions that come to mind.
Date ___/___/___
Creative Invitation
Menu for Your Soul
It's not only our body that needs food, so does our soul.
Notice and jot down what nourishes you deeply, within and beyond your body. For example, nourishing yourself could be a brisk walk while listening to '60s songs.
Based on the depth of nourishment, put down items as different courses on the menu for your soul.
