Journaling Exercise: Uncover Core Beliefs

This track is designed to help you delve deep into your subconscious and bring to light the core beliefs that shape your thoughts, emotions, and actions.

Core beliefs are the fundamental convictions we hold about ourselves, others, and the world. They often operate beneath our conscious awareness, yet they profoundly influence our daily lives. By uncovering and examining these beliefs, you can gain valuable insights into your behavior patterns and emotional responses, empowering you to make meaningful changes.

Transcript

Welcome to this guided journaling exercise where we uncover our core beliefs.

In this exercise we will dive into the concept of core beliefs,

Those fundamental ideas and assumptions that shape our perception of the world and influence our behaviours and emotions.

By identifying and understanding these core beliefs we can gain insight into how they shape our reality and begin the process of transforming any limiting beliefs that may be holding us back.

What are core beliefs?

Well,

Core beliefs are deeply held convictions about ourselves,

Others and the world around us.

They often form in early childhood and become ingrained in our subconscious,

Guiding our thoughts,

Actions and emotional responses.

Core beliefs can be positive and empowering,

Such as I am capable and deserving of love.

Or negative and limiting,

Such as I am unworthy and always fail.

These beliefs act as filters through which we interpret our experiences.

For example,

If you hold the core belief that you are unworthy of success,

You might downplay your achievements or avoid opportunities that could lead to success.

Thereby reinforce the belief.

Realising and challenging these beliefs is crucial for personal growth and self-improvement.

The first step in uncovering your core beliefs is to become aware of the thoughts and patterns that arise in various situations.

Reflect on your reactions to different events and interactions.

Consider moments when you feel strong emotional responses.

These often point to underlying core beliefs.

Here are some questions to help you identify your core beliefs.

What recurring thoughts do I have about myself,

Especially in challenging situations?

How do I perceive my relationships with others?

Do I believe I am worthy of love and respect?

What assumptions do I make about the world?

Do I see it as a place of abundance or scarcity?

Take a few moments to think about these questions.

Write down any thoughts or patterns that emerge.

Once you have identified some of your core beliefs,

The next step is to examine them closely.

Ask yourself whether these beliefs are serving you or holding you back.

Are they based on facts or are they distortions of reality?

Consider the origins of these beliefs.

Did they come from past experiences,

Cultural influences or the opinions of others?

For example,

If you hold a belief that you are not good enough,

Try to trace its roots.

Did a critical comment from a teacher or parent contribute to this belief?

Understanding the origins can help you see these beliefs as constructs rather than absolute truth.

Then it is time to challenge and transform these limiting core beliefs.

To do this,

You can use several techniques.

1.

Evidence Gathering Look for evidence that contradicts the belief.

For instance,

If you believe you are unworthy,

List times when you were appreciated or successful.

2.

Reframing Replace negative beliefs with positive affirmations.

Instead of I always fail,

Try I am capable and learning from every experience.

3.

Behavioral Experiments Test your new beliefs through actions.

If you believe you are unworthy of love,

Practice self-compassion and seek supportive relationships.

Uncovering and transforming core beliefs is a powerful journey toward self-awareness and personal growth.

By recognizing these deep-seated convictions,

You can start to reshape your reality in a more positive and empowering way.

Remember,

This process takes time and patience.

Be kind to yourself as you explore your core beliefs and work towards creating a life aligned with your true self.

Let us get into our guided journaling session.

Explore the core beliefs you hold about yourself and understand how these beliefs influence your actions and decisions.

Take a moment to find a quiet,

Comfortable space where you can focus on your thoughts and feelings without distractions.

Have your journal and pen ready and when you're settled,

Let me guide you first through a relaxation exercise to fully arrive in this chosen space within your body.

Let us begin our journey to serenity by embracing the tranquility that resides within.

Begin by finding a quiet,

Comfortable place where you won't be disturbed.

Sit or lie down in a position that allows you to relax fully.

Close your eyes if you wish and take a deep,

Calming breath in through your nose and slowly exhale through your mouth.

As you continue to breathe gently,

Imagine the soft,

Warm light surrounding you.

This light is soothing and calming and it gently wraps around your body like a cozy blanket.

Feel its warmth and tranquility as it embraces you,

Providing a sense of safety and comfort.

Now,

Let us focus on your body.

Start by paying attention to your toes.

Feel the tension leaving them,

Letting them become loose and relaxed.

Move your awareness up through your feet and ankles,

Allowing all the muscles to unwind and release any tension they've been holding.

As this soothing light continues to envelop you,

Bring your attention to your lower legs and knees.

Feel them growing heavy as the warmth eases the tension away.

Now let this peaceful sensation spread to your thighs and hips,

Melting away any stress or discomfort.

Sense the light moving up to your abdomen and chest.

Your breathing is calm and steady.

You can feel the soothing light nourishing your heart,

Allowing you to rest and find peace.

Now,

Relax your shoulders and arms.

Let go of any lingering tension in your muscles.

Feel the gentle weightlessness as a comforting light cradles your arms.

Move your attention to your neck and head.

Feel the tension in your neck melt away and imagine your head resting on a soft,

Supportive pillow.

Your facial muscles are soft and relaxed and your entire body is calm and at ease.

As you bask in this tranquil sensation,

Take a moment to connect with your breath.

Each inhale is a breath of fresh,

Healing air and each exhale releases any remaining stress or worry.

With every breath,

You become more deeply relaxed.

Now,

In this serene state,

Imagine yourself in a place of pure serenity.

It could be a serene beach,

A peaceful forest or a quiet meadow.

Visualize yourself there,

Enveloped by nature's calm and beauty.

As you rest in this tranquil place,

You can feel your connection to the world and a profound sense of inner peace.

Here you are safe and here you are at peace.

Now that you're fully relaxed,

Set the intention to be open and honest with yourself during this journaling session.

This is a safe space for you to explore your thoughts and feelings.

Remember,

There are no right or wrong answers.

This is a journey of self-discovery and your insights will guide you towards a deeper understanding of yourself.

Today's prompt is,

What core beliefs do I hold about myself and how do I influence my actions and decisions?

Core beliefs are deeply held convictions that shape how we view ourselves and the world.

These beliefs often form in childhood and can influence our thoughts,

Feelings and behaviors throughout our lives.

Reflecting on these beliefs can help you understand their impact in your daily life and open the door to positive change.

So take a moment to write down the core beliefs you hold about yourself.

Start by thinking about the recurring thoughts and feelings you have about your abilities,

Worth and identity.

Consider how these beliefs have influenced your actions and decisions.

For example,

If you believe you are not good enough,

How has this affected your career choices,

Relationships or personal goals?

As you write,

Try to be as specific as possible.

Describe situations where these beliefs have come into play and how they have shaped your behavior.

Remember to be gentle with yourself.

This process is about understanding and growth and not judgment.

If you find it challenging to identify your core beliefs,

Think about times when you felt strong emotions,

Such as fear,

Anger or sadness.

These emotions often point to underlying beliefs.

For example,

If you felt anxious about a job interview,

You might hold a belief that you are not competent or worthy for the position.

Reflect on where these beliefs might have originated.

Did they come from your upbringing,

Experiences or cultural influences?

Understanding the roots of your beliefs can help you see them as constructs rather than absolute truth.

As you continue to explore your core beliefs,

Consider how you might begin to challenge and transform any limiting beliefs.

What evidence can you find that contradicts these beliefs?

How can you reframe them in a more positive and empowering way?

For example,

If you have a belief that you are not good enough,

How can you reframe them in a more positive and empowering way?

For example,

Your original core belief might be I am not competent enough to succeed in my career.

Then the reframed belief will be I am continuously learning and growing and every challenge is an opportunity to develop my skills and abilities.

As we come to the end of this journaling session,

Take a moment to review what you've written.

And when you're ready,

Close your journal and take a deep breath.

Remember,

Uncovering and transforming core beliefs is a powerful step towards personal growth and self-awareness.

And in order to have the best results,

I encourage you to participate in this guided journaling exercise for 30 days.

It takes time to come to the root of our core beliefs as it takes a lot of courage and honesty with ourselves which is not always pleasant.

So by giving yourself the time to show up every day to reflect and journal,

You can gain a more profound understanding of your core beliefs.

My friends,

Thank you for participating in this guided journaling session.

Embrace the strength that comes from walking this profound journey of self-discovery and carry these insights with you as you continue your profound journey.