Episodes
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Unlock your creativity through journaling. Explore your creativity without limits. Connect with thoughts and emotions. Transform through self-discovery.
Today Zayne Khan is back to share how his journaling practice has developed and evolved, the benefits he gets from journaling and how we can unlock our creativity through journaling!
Creativity can be learned and practiced and developed.
You can journal even when you don’t feel inspired or motivated.
Creativity can be in so many different areas. You can be a creative artist or creative problem solver or both and something completely different
Use journaling to recognize, get curious about and develop your creativity!
See a summary of our Journaling + Creativity Conversation and get all the links: https://bexb.org/unlock/
Connect with Zayne: https://www.instagram.com/friendshipcoachzayne/
52 Lists for Self-Discovery Notebook: https://amzn.to/3ICw3Sq (affiliate link)
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Balancing Emotional Well-Being Through Journaling
In this episode:
Hear about the power of journaling for balancing your emotional well-being
Consider the benefits of emotional well-being, including a better outlook and reduced depression
Discover the importance of balancing emotions for a more satisfying life.
Think about the nature vs. nurture debate regarding emotional well-being
As you listen:
Hear about my dilemma of creating a "perfect" life and its challenges
Choose a side in the debate on whether emotional well-being is a genetic predisposition or learned behavior
Get new journaling prompts for enhancing emotional well-being
Resources Mentioned:
Episode Transcript and 5 Signal Journal Prompts: https://bexb.org/balance/
What Do You Want and Why Notebook: https://amzn.to/42MOeOm (affiliate link)
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Build resilience through journaling. Overcome setbacks, boost mental strength with practical tips. Journal your way to a resilient mindset.
In today’s episode about building resilience through journaling, explore the concept of resilience, understand its possible impact on your daily life, and discover practical journaling techniques for building mental strength.
Learn how resilience affects your energy, mood, and posture. Discover how journaling can help in overcoming setbacks and gaining a proactive mindset.
Here’s why you want to listen:
- Understand resistance and resilience and their impacts on your energy, mood, and outlook
- Explore a bouncing back metaphor and how humans are not like bouncing balls
- Learn about threats to resilience like denial, trying to control, and wishful thinking
- Hear about the proactive role of journaling in building resilience
- Get some resilience prompts and practical tips for facing obstacles
And so much more!
Resources mentioned
Link to transcript and resilience journal prompts: https://bexb.org/resilience/
(affiliate links)
Kinda Sweet, Kinda Savage blank journal: https://amzn.to/3SYW0Bs
Upcoming Book Club Selection - Its Not your Money by Tosha Silver: https://amzn.to/3SZHt8R
Get on the Waitlist for the Weekly-ish Book Club: https://bexb.org/membership/
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Today we’re talking about emotional allowing through journaling.
In This Episode:
💔Explore the concept of emotional allowing through journaling
💔Hear about the physical and mental effects of not allowing emotions
💔Get some practical tips on using journaling as an emotion regulation strategy
💔Learn about recognizing and addressing emotional bypassing
Why Listen:
🤷♀️Discover how journaling can be a transformative tool to embrace, process, and understand your emotions.
🤷♀️Learn about the impact of emotional repression and how journaling serves as a valuable outlet for emotional expression and regulation.
🤷♀️Get insights into recognizing and avoiding emotional bypassing, developing a more authentic connection with your emotions.
Links mentioned in this episode:
Daily Journal Prompts Facebook Group https://www.facebook.com/groups/journalingfriendship
Last Week’s How to Start Journaling Episode with Sheridan https://bexb.org/start/
(Affiliate Links)
Prompted Journal: Feel Your Feels https://amzn.to/3UDeuZB
In My Emotions Era: Prompted Emotion Journal https://amzn.to/3SP0Np4
Guided Notebook for Emotions: Self-care Feelings Journal https://amzn.to/3UuwQMo
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Sheridan recently decided to get started with journaling.
So I invited her (back) on to the podcast to tell us all about how her new journaling routine is going
In this episode, Sheridan shares
💖 The benefits she wants to get from journaling (aka the reason she decided to start journaling)
💖 The real-life resistant thoughts she had about journaling and how 2 conversations with journalers helped her to drop the “should” and just start
💖 How perfectionism tried to sneak in to Sheridan’s journaling practice
💖 The specific, exact ways she is overcoming resistance and embracing imperfection in her own consistent journaling
The 2 of us also had so much fun talking about
👯♀️ Our strongly held beliefs about the importance of “the right pen” for journaling
👯♀️ Our theories on why we it might not be “the pen’s fault” but what we’re thinking as we’re journaling
👯♀️ Why and how to use bullet points when you’re pressed for time or have a lot to remember to write about
👯♀️ What you can tell yourself if you worry someone might read your journal
👯♀️ The awkwardness in journaling and re-reading journal entries
👯♀️ What we imagine it would be like to hear our journals read outloud
I’m so thankful Sheridan took time to talk with me about getting started with journaling. Our beautiful conversation is all about embracing authenticity, overcoming resistance, and finding joy in documenting life's journey.
https://bexb.org/start/
3 Suggestions for Getting Started with Journaling
Decide a consistent journaling routine will be beneficial Start journaling immediately - on whatever type of journal you have access to right now (even if it's your phone) Be aware and prepared for any awkwardnessJournals we talked about (affiliate links)
A Melon Things to be Thankful For https://amzn.to/47U8AGA
Anxiety Succs https://amzn.to/482h3rf
Love Your Life Workbook https://amzn.to/3w9hNgM
Other Podcasts we discussed
Journaling to Process your Day https://bexb.org/process/
Sheridan’s previous episodes:
Mercury in Retrograde - https://bexb.org/mercury/
Astrology - https://bexb.org/moon/
5 Years with Sheridan - https://bexb.org/sheridan/
Office Ladies - https://officeladies.com/
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Journal To Process Your Day
In This Episode:
👩🍳Structured Journaling Recipe: Follow a step-by-step process blending reflections, emotions, lessons, and gratitude.
👩🍳 Personalize it to Yourself: Make the recipe your own with personal preferences, time, and variables.
👩🍳 Be Proactive about Your Well-being: Uncover patterns, surprises, and a proactive approach to emotional well-being.
Why Listen:
🥄 Explore a fun cooking analogy as a journaling recipe
🥄 Hear some of my real journaling experiences and examples
🥄 Consider suggestions about how to reread your own journal to notice patterns and rediscover things you forgot
Resources Mentioned:
Transcript and Links: https://bexb.org/process/
What are You Making it Mean: https://amzn.to/48L6jPc
It’s Not Your Money by Tosha Silver: https://amzn.to/3SvVr24
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Journal for personal growth by understanding your potential, overcoming societal expectations, and setting intentions.
Take intentional steps, overcome obstacles, and celebrate progress. Explore the power of journaling for self-discovery and transformation
Key Features:
🌱 Understand the concept of personal growth and potential.
🌱Connect worthiness with personal development.
🌱Hear practical tips for identifying and working through personal growth areas.
In This Episode Hear How YOU can:
✍🏻 Define your own personal growth and its components.
✍🏻Learn why you are a "Worthy Baby" and what that means
✍🏻Understand the resistance that might pop up in thinking about personal growth.
✍🏻Get some journaling suggestions for identifying, specifying, and celebrating personal growth areas.
Links and Resources Mentioned:
Get the full transcript and links at https://bexb.org/growth/
Mindset by Carol Dweck https://amzn.to/3U0EjT7
100% Worthy Notebook https://amzn.to/425YPUq
Good Vibes Daily Planner https://amzn.to/3TVnHMC
Good Vibes Daily Planner Tour on YouTube https://youtu.be/W6Y1GG4NkFU
Journal with me on Zoom: https://bexb.org/letsmeet/
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Relieve Stress through Journaling
Key Features:
Insights on Stress and Depression
Journaling Techniques for Prevention and Relief
Self-Awareness Exercise and Gratitude Journaling
Focus on Helping Others as a Coping Mechanism
In This Episode:
📈 Understanding Your Own Stress and Depression Triggers
📈 Journaling Ideas to Prevent and Alleviate Stress
📈 Three Journaling Techniques for Stress and Depression Relief
Why Listen:
🏥 You will get insight into stress and depression management
🏥 You will learn practical journaling techniques for mental well-being
🏥 You can discover ways you can identify triggers and patterns
Connect with Me:
Journal with me on Zoom - bexb.org/letsmeet
Paint with me in Chandler - bexb.org/painting
Get a Weekly Gentle Journaling Check In - bexb.org/weekly
Links & Resources Mentioned:
Transcript and Shownotes for this episode: bexb.org/stressjournaling
Self Awareness Exercise Notebook https://amzn.to/3vpJce6
Gratitude Journal https://amzn.to/48pUEVZ
Believe There is Good in the World Dot Graph Notebook https://amzn.to/3vwwsCM
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Here are the lessons I’m continuing to learn and a few I have learned from 2023.
Plus, in this annual end of year wrap up episode, you’ll hear:
🎉 my current favorite meme
🎉 the big changes for me in 2023
🎉 a few surprises in 2023
🎉 lessons I’m learning + the ones I’ve finally learned
🎉 what I’m planning for 2024
And so much more - read the rest and see all the links at https://bexb.org/2023lessons
Attend one of my journaling or painting events? https://bexb.org/letsmeet/
Shop all irresistible journals + notebooks: http://bexb.org/quickshop
Get a weekly gentle journaling check in: https://bexb.org/weekly/
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Find your Purpose Workshop + Discussion
Do you have life purpose?
If you want to know
how and why you feel stuck how to see possibilities (instead of feeling resistance) how to take action steps towards creating the life you want (even if you don’t know what that is yetthis workshop is for you!
If you are unsure of what, or how, or where to start in your life or if you can’t shake the feeling that something is missing and feeling lost and frustrated, listen to this workshop for some clarity and direction.
Want to get a prompted notebook to Help Find Your Purpose + Write your Manifesto? Here it is: https://amzn.to/3NVOOEd
Want more resources and information about finding your purpose? https://bexb.org/purpose/
Shop all irresistible journals + notebooks: http://bexb.org/quickshop
Get a weekly gentle journaling check in: https://bexb.org/weekly/
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What do you do when you are living your life, in the day-to-day and something happens.
What happens when you face a test or challenge? Or when what you decided you wanted to do doesn’t work out the way you thought it would?
We are in week 7 (of 8) of the Let Go and Surrender Series.
Let's talk about
In this week, find out:
🔬 why we need wholeness, trust and learning
🔬 the difference between feeling whole and filling a hole
🔬 how to think about the tests that come our way
🔬 how to pass tests and stick with experiments
And so much more!
Read the transcript and get all the links at https://bexb.org/tests/
Get the Let Go and Surrender Journal to follow along for these 8 episodes: https://amzn.to/3vM0v5W
See upcoming events: https://bexb.org/letsmeet/
Get a weekly gentle journaling check in - https://bexb.org/weekly/
Join a daily journal prompt FB group: https://www.facebook.com/groups/journalingfriendship
Shop for irresistible notebooks: https://bexb.org/quickshop
Check out all the other stuff I do: https://bexb.org/links/
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What stage of surrender are you in right now?
Let’s learn how to recognize and release the grip - that feeling of attachment. Instead, we can open ourselves to so many possibilities!
Let's discuss:
🖐 the difference between Inner Wisdom and the mind
🖐 what it means to be 100% authentic
🖐 the 3 stages of surrender
🖐 how to use the 6 Ws to notice what is and isn’t your business
And so much more https://bexb.org/opening
*this is ep 6 of an 8 part series - start at the 1st ep of this series at https://bexb.org/letgo/
Get the Let Go and Surrender Journal to follow along for these 8 episodes: https://amzn.to/3vM0v5W
See upcoming events: https://bexb.org/letsmeet/
Get a weekly gentle journaling check in - https://bexb.org/weekly/
Join a daily journal prompt FB group: https://www.facebook.com/groups/journalingfriendship
Shop for irresistible notebooks: https://bexb.org/quickshop
Check out all the other stuff I do: https://bexb.org/links/
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Can you reprogram your emotional patterns?
Do you think differently as an adult than you did as a child?
We probably like to think we do - but what ideas that we came up with in childhood are we still living our life by today?
We are in week 5 (of 8) of the let go and surrender Series.
Let's talk about why we think what we think and if we want to keep thinking it!
In this week, let’s explore:
🤔 when and how we may have formed some of our beliefs
🤔 what loving unconditionally means (and doesn’t mean)
🤔 why we might want to reprogram emotional patterns
🤔 some journal prompts for letting go of long held beliefs
And so much more https://bexb.org/longheld
*this is ep 5 of an 8 part series - start at the 1st ep of this series at https://bexb.org/letgo/
Get the Let Go and Surrender Journal to follow along for these 8 episodes: https://amzn.to/3vM0v5W
See upcoming events: https://bexb.org/letsmeet/
Get a weekly gentle journaling check in - https://bexb.org/weekly/
Join a daily journal prompt FB group: https://www.facebook.com/groups/journalingfriendship
Shop for irresistible notebooks: https://bexb.org/quickshop
Check out all the other stuff I do: https://bexb.org/links/ -
When do you feel powerful? When do you feel powerless?
Do you know what drains (or replenishes) your energy?
It sounds like a contradiction, but part of letting go is accepting responsibility.
We are halfway through our journey into letting go and surrendering.
Let's talk about your responsibility and power.
In this week, find out:
⚡️ how you can “take back control”
⚡️ all about accepting responsibility instead of blaming
⚡️ what to do if you accidentally slip into an old habit
⚡️ why you should imagine extension cords coming out of your core
⚡️ where your power comes from
And so much more
Get the notes and links to this episode at https://bexb.org/accept
*this is ep 4 of an 8 part series - start at the 1st ep of this series at https://bexb.org/letgo/
Get the Let Go and Surrender Journal to follow along for these 8 episodes: https://amzn.to/3vM0v5W
See upcoming events: https://bexb.org/letsmeet/
Get a weekly gentle journaling check in - https://bexb.org/weekly/
Join a daily journal prompt FB group: https://www.facebook.com/groups/journalingfriendship
Shop for irresistible notebooks: https://bexb.org/quickshop
Check out all the other stuff I do: https://bexb.org/links/
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This week we are settling deeper into surrender* now that we have had some time to let our minds get used to the idea of letting go.
Listen to hear:
💡 why creating this episode was so ironic
💡 what we accept in order to have healthy relationships
💡 some (maybe) unexpected ways you can clear what is blocking you
💡how to be comfortable even when things are uncomfortable
and so much more - see all the notes and links at https://bexb.org/settle/
*this is ep 3 of an 8 part series - start at the 1st ep of this series at https://bexb.org/letgo/
Get the Let Go and Surrender Journal to follow along for these 8 episodes: https://amzn.to/3vM0v5W
See upcoming events: https://bexb.org/letsmeet/
Get a weekly gentle journaling check in - https://bexb.org/weekly/
Join a daily journal prompt FB group: https://www.facebook.com/groups/journalingfriendship
Shop for irresistible notebooks: https://bexb.org/quickshop
Check out all the other stuff I do: https://bexb.org/links/
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Do you know how to let go?
What can you do specifically to surrender?
Today is the 2nd of 8 episodes all about why you want to learn to surrender and how to let go.
Listen to hear:
💖 How to clean and clear to program your brain to let go
💖 The reason for some intentional “brainwashing”
💖 What to say “no” to and what to say “yes” to
💖 A reminder of why it is safe to give and receive freely
And so much more!
Get the Let Go and Surrender Journal to follow along for these 8 episodes: https://amzn.to/3vM0v5W
See upcoming events: https://bexb.org/letsmeet/
Get a weekly gentle journaling check in - https://bexb.org/weekly/
Join a daily journal prompt FB group: https://www.facebook.com/groups/journalingfriendship
Shop for irresistible notebooks: https://bexb.org/quickshop
Check out all the other stuff I do: https://bexb.org/links/ -
My theme for the month of January is Let Go and Surrender.
You can get a lovely, floral-covered journal with prompts, worksheets and activities for learning to let go and surrender.
This pretty notebook will be the inspiration for January and February’s podcast episodes on the Release your Resistance Podcast.
Each week, I’ll be discussing each of the sections in the journal.
This week, hear about:
🌷 What does Letting Go and Surrendering mean?
🌷 How Learning to Let go can improve your life
🌷 How to have more peace and less stress
🌷 Some journal prompts (and an art project) to consider letting go
And so much more!
Get the Let Go and Surrender Journal to follow along for these 8 episodes: https://amzn.to/3vM0v5W
See upcoming events: https://bexb.org/letsmeet/
Get a weekly gentle journaling check in - https://bexb.org/weekly/
Join a daily journal prompt FB group: https://www.facebook.com/groups/journalingfriendship
Shop for irresistible notebooks: https://bexb.org/quickshop
Check out all the other stuff I do: https://bexb.org/links/
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