Intro

This is Hopework #12.

You will need 15 minutes to complete this assignment. This month’s assignments are focused on getting to know our inner world. #hopework #HopeworkSet12

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

Bluesky threaded version
Pixelfed pictorial 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 curiosity as it applies to your inner experiences in your mind, body, and spirit

CURIOSITY: a strong desire to know or learn something new about a topic, situation, or person in a non-judgmental way

3) Take 10 minutes and answer the following questions from your own experiences in your journal

• What do you notice in or around your body right now?

Think of any upsetting news story from at least a week ago, perhaps the same one from Hopework #11 or#10.

Take a moment to tell yourself that you will re-read the article or re-listen to the news story and keep an eye or ear open for noticing something new:

a. Did you find something new?

b. Did you notice something new about one of the people involved in the story?

c. Check in with yourself, did you notice anything new about how you reacted or felt while re-engaging with this news?

d. Is it okay that you did or did not have new experiences? Why or why not?

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

COMPASSION: to be open-heartedly present and appreciative of others and one’s self without feeling the urge to fix, change, distance, or judge

5) Take 5 minutes and answer the following prompts in your journal

• In Question 3d, do your answers make sense to you?
• If your answers make sense to you, can you sit with that feeling of making sense for as long as feels right to you. How does that feel?
• If your answers don’t make sense to you, take a minute to write down some words or phrases about why it doesn’t make sense. How does it feel to do that? Are any of those words or phrases trying to fix, change, distance, or judge you? How does it feel to notice that?

6) Please thank yourself for sharing your thoughts and feelings and consider joining next week’s zoom event

Walk around, move your hips, or move your muscles a bit and acknowledge to yourself that you slowed down enough to get in touch with yourself. Express as much gratitude as you can for what you found within yourself and I hope to see you next week on Zoom. We will explore our imaginations and how to grapple with hopeful futures amidst upheaval.

More 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 photos in this post and in the pictorial version are from unsplash photographer Jongsun Lee.