Brave Me: A Podcast Built for Brave People Emily Risinger

Hello and welcome! 



Grab a blanket and a pillow to cozy on up for the latest episode of the BraveMe podcast. In this episode, explore stargazing from the comfort of your home. This episode includes breath relaxation to get you comfortable for your journey to stargazing.



Thank you for listening and enjoy!

Rewards are not just for kids and dogs! Open your mind to honoring your hard work through established rewards. In this season we have challenged procrastination, explored values and established goals. Now it is time to reward the process. I invite you to reflect in a journal entry on your beliefs and thoughts on rewarding yourself. When you are finished, write out these affirmations and listen to the episode. 



“I deserve to receive validation.”

“My reward encourages me to continue to practice.”

“I am worthy of  recognition.”

“I honor my hard work in my own unique way.”

Materials needed: pen, paper or journal. Comfortable place to listen. .



Description: The aim of this meditation is to help you understand your values while setting goals. The activity prior to the meditation will help identify your top values.  The guided meditation will explore how establishing and achieving your goals will help you live your true values.



Instructions prior to listening:

Values are behaviors, ideals or principles that we hold as most important. Some examples are family, honesty, trust, wisdom, wealth, security, faith...ect.

First write a list of your values. If you need help getting started, click this link to do the values sort activity. Print the sheets and cut out the cards. Once they are cut, shuffle them and divide them into three piles: important to me, not very important to me, and very important to me. Try to do the activity quickly without analyzing.



https://motivationalinterviewing.org/sites/default/files/valuescardsort_0.pdf



Once this is complete, write down your top three values. Next, identify a goal you have already set for yourself. This could be a new goal (I will go for a walk outside everyday) or a goal you have been maintaining (I will continue to work on communication with my partner). Connect this goal with the value it supports. For example, walking might connect with your value of healthy living. Communication may relate to your value of honesty or family.



Next, listen to the guided meditation!



I would love to hear your feedback! Please feel free to email me at emily@emilyrisinger.com



Source:

Personal value card sort provided by W.R. Miller, J. C’de Baca, D.B. Matthews, P.L. Wilbourne University of New Mexico, 2001. May be used for public use without permission.

Materials needed: pen paper or journal. Comfortable place to listen.

Description:

This guided meditation digs in deep and sheds light on the various aspects of procrastination. Follow along as you identify an area you have been procrastinating on, target the many reasons for procrastination, then visualize yourself achieving your goal. Begin first by reading the instructions section before listening to the podcast episode.

Instructions prior to listening:

Begin by writing a list of all the tasks you are currently procrastinating on. Think of each area of your life, highlighting personal self-care, health (mental and physical, relationships/social and work.

After you have made your list, select one task that you choose to focus on during this meditation. Make a commitment to yourself that you will complete the task within the next day or two.

Complete this sentence: “I will make a commitment to to focus on________________________ __________________________________________________________during this meditation. After the meditation is complete, I will take steps to achieve this task within the next two days.”

Keep this statement posted near your computer, on your fridge or snap a photo of it so it can be your new background for the next two days. You are capable of completing this task!



Next, listen to the guided meditation!



Follow up Journal Prompts:


What are your initial thoughts, feelings or body sensations after completing this meditation?
What steps do you need to take to complete your task?
What are some of the costs of your procrastination?
What are some affirmations you can repeat to yourself to help tackle your procrastination?
What are some new behaviors you would like to see yourself do to diminish the chances of procrastinating? (planner, timers, journal, support person...)



I would love to hear your feedback! Please feel free to email me at emily@emilyrisinger.com



Script and Cover art By Emily Risinger

Find a comfortable place to lay down while you honor your body for all it has provided. Keep your journal close and adapt this script as necessary.



Cover art by Emily Risinger

Written and recorded by Emily Risinger

Our homes are our havens. Many of us have spent most of the past few months inside our homes. This guided meditation will lead you into a few moments of reflection. Listen to discover everyday gratitude for the place you call your home. 



Cover Art by Emily Risinger

Written and Recorded by Emily Risinger