Intro

Welcome to Hopework Month 3 and Hopework #10.

If you’re reading, you will need 15 minutes to complete this assignment. Those following on video will need a few minutes less (12 minutes). This month’s assignments are focused on getting to know our inner world. #hopework #HopeworkSet10

Shout-out to the internal family systems (IFS) model for inspiring this series.

Video version

#HopefulFutures

 Step-by-step

1) Find a place where you can comfortably and safely write or dictate your journal. Then read and respond below.

2) Think about this definition of calm as it applies to your inner experiences in your mind, body, and spirit

CALM: the ability to react to triggers in your environment in less automatic and extreme ways

3) Answer the following questions about your own experiences in your journal

• How does your body feel right now?

Think of any recent upsetting news story:

• Write a description of how you reacted to this news in terms of how you felt and what you thought.
• How typical or automatic were these reactions? Was there anything about your reactions that was new for you?
• How intensely did you think or feel your reaction from 1 (low intensity) to 5 (high)?

4) Think about this definition of courage as it applies to your inner experiences in your mind, body, and spirit

COURAGE: to take action toward a goal that others would find overwhelming

5) Answer the following prompts in your journal

• Take some time to think about and then write about why you do hopework.
• Share some of your ideas about what a hopeful future looks like to you and why you are taking steps to get there.

After you finish writing, feel free to read what you wrote and add to it if you feel moved to do so.

Extra hopework: Try listening to Swaying Tree, Exploring Tastes, Belly Breathing, or Glowing Bubble Breathing once a day this week. See the Month 2 exercises if these are new to you.

References:

This month’s work inspired by my IFS training and specifically the IFS 8Cs Self-Leadership Wheel created by Julia Sullivan.

The music in the video is The New World Symphony by Antonin Dvorak.

The main photo in the video is Taking a Stand in Baton Rouge and features Iesha Evans. The bird photo is from unsplash photographer Jongsun Lee.