Power Habits

Welcome to Day 3 of the Stop Holding Yourself Back Challenge with Justin Michael Williams. In today's session, we will explore the Power Habits we'd like to integrate into our routine that will give us strength and contribute to our growth. We will start by connecting to ourselves through a Box Breathing practice, moving on to contemplate our habits through visualization and reinforce our commitment with affirmations.

Transcript

Welcome to day three of our practice together.

And in day two,

We discovered our toxic habits,

Some of the ones that were hiding there in the dark.

But today,

We are going to explore a power habit.

And a power habit is about creating a new healthy habit to replace the toxic habit that you committed to releasing yesterday.

Now,

We're going to replace this habit with something that brings you power,

With something that is affirming and life-giving,

And that helps take you to the next level toward your vision and the life that you truly desire.

Now,

Oftentimes,

People end up giving up a toxic habit and then replacing it with something ridiculous,

Like equally as ridiculous.

They end up giving up soda and then replacing it with candy,

Or they give up social media and then can't stop scrolling through negative news.

We've all been there,

So don't judge yourself.

I'm pointing at myself too,

Okay?

So what you have to do today is pick a power habit,

Something that is positive and purpose-driven,

To replace this space that you now have opened in your life,

To fill up the void that is opened by you choosing and committing to release this toxic habit.

Now,

Picking your power habit is easy,

And starting today,

You'll be able to integrate this habit into your life.

Let's begin our practice.

Go ahead and start by finding a comfortable way to sit,

And then soften your body just 5% more.

If you could relax your shoulders just 5% more,

Relax your toes just 5% more,

Just relax.

And then place your hands over the center of your chest.

Take a deep,

Full breath in,

And a deep breath out,

And close your eyes if you're comfortable doing so.

For today's practice,

We'll enjoy a breathing technique called a box breath.

It's 4 by 4 by 4 by 4.

4 counts in,

4 count hold,

4 counts out,

And then you hold the breath out for 4 counts.

That's the trick.

I'll walk you through the whole thing.

Let's begin by taking a deep breath in together,

And a deep breath out.

Here we go.

Inhale for 1,

2,

3,

4.

Hold for 1,

2,

3,

4.

Exhale 1,

2,

3,

4.

Hold it out for 1,

2,

3.

Again,

Inhale 1,

2,

3,

4.

Hold for 1,

2,

3,

4.

Exhale 1,

2,

3,

4.

Hold it out for 1,

2,

3.

Last time,

Inhale 1,

2,

3,

4.

Hold for 1,

2,

3,

4.

Exhale 1,

2,

3,

4.

Hold it out for 1,

2,

3.

Release.

Just breathe normally now,

And as you rest your awareness in the flow of your breath,

Call into your mind again.

Imagine a future version of yourself who has taken the area of your life that you're focused on for this program,

And deepened it,

And taken it to the next level.

Even if your vision has changed from where it was yesterday or the day before,

Just let it unfold.

See what shows up.

If it's even just a color or a texture,

Ask yourself what that color makes you feel,

And imagine your life being a miracle,

Like you've taken this area of your life forward in a way that is beyond anything you could have ever expected for yourself.

That if we came and talked about this a year from now,

You would be telling me,

Justin,

You won't believe what happened.

This is a miracle.

That's what I want you to imagine.

Go there all the way.

It takes just as much effort to play a small game as it does to play the real game.

So let yourself want what you really want.

Go for it.

And now scan around yourself in the vision.

Notice what shows up for you today.

Are you indoor or are you outdoor today?

Is there anybody there with you or are you alone?

And what's happening in this vision that indicates that you're living the life of your dreams,

That you've taken this area fully to the next level?

What's going on in there?

Now imagine this future self as clearly and best as you can.

And now I want you to ask your future self this question.

Here's your question.

What is one practical thing that I can do to become closer to being you?

Ask your future self.

What is one practical thing that I can start doing to become closer to being you?

What is a new habit that you're going to insert into your life?

See what the future you says,

Trust what arises,

And then go ahead and take a deep breath in and a deep breath out.

And this is the moment now where you make a commitment to introduce this new habit into your life committedly.

Repeat these words,

Our affirmation with me.

I am ready.

I am worthy.

I am powerful.

I deserve this life.

Let's do it again.

I am ready.

I am worthy.

I am powerful.

I deserve this life.

Last time,

From the deepest place in your heart.

I am ready.

I am worthy.

I am powerful.

I deserve this life.

I deserve this life.

You deserve this life.

Go ahead and take a deep breath in and a deep breath out.

And when you're ready,

I invite you to open your eyes.

So this is a powerful practice,

And you already know what I'm gonna ask you to do,

Right?

So I want you to replace the toxic habit with this power habit.

And I'd like you to commit for at least the rest of this program.

So it's five days,

Including today,

Okay?

That you are going to bring this power habit into your life,

And you will see what unfolds next.

And I'd love to hear from you in the comments for you to let me know and let our community know what is your new power habit.

And this is how we can hold each other accountable and affirm each other and say yes to each other.

And when you go to the comments,

Read some other people's comments to see what people are doing out there,

Because it's really amazing to see,

Trust me.

All right.

Tomorrow,

In day four of the practice,

We're going into many people's favorite practice,

Toxic people.

We're talking about toxic people and who we need to create some distance from or discovering who we might need to set some better boundaries with.

So get ready for that.

Buckle up.

But for today,

It's all about introducing your habit of power.

You are ready.

You are worthy.

You are powerful.

You deserve this life.

And I will see you in the next practice.

Bye for now.

Reviews

Yes I do feel enpowered to be manifested to change.. letting go of a belief I can’t do it.

Wow! Love the energy you bring! One of the best motivating and positive speakers in this app! Thank you!

Got my power habit. I’m going to do one thing a day that I’ve been procrastinating. Even a small thing.

My power habit is learn like there’s no tomorrow. If I leave this today or put it off for the next day I’ll not be able to do it ever again.

This was great. I commit to asking for help more and saying no when something feels like I’m being taken advantage of.

I'm replacing my habit of scrolling through social media with dancing in my living room.

Came back to this meditation for a reminder. I am ready. I am worthy. I am powerful. I deserve this life.

Wow, that’s was magical’ thanks you so much for this! Gratitude 🙏🏼

I felt very ungrounded and stressed today but I did my best. The bad habit is want to decrease is spending too much time in social media with gives me bad energy, and the new positive habit is that I want to make sure I meditate and journal every morning ❤️❤️❤️✨✨🦋🦋

I'll try to do a 20-30' morning routine 👏🏼🤍😁
Thank you! Let's do it!

So grateful to have this tangible action step! I’m going to focus this new-found time on reading my 12-step literature and making outreach calls each day.

Power habit : at night, when I don't make a choice, go to bed, read for 15', and sleep.

Sizing really felt myself moving thru things.

Meditating with you feels like a dream. Thank you so much 🙏🏻 💜

That was awesome! I discovered something about myself.

The toxic habit blurs more than one toxic habit together. The 3 mindless buddies of scrolling, TV, & eating greet me most evenings, until now.
Now I make space for the power habit of writing and meditation. ❤️ TY mindless buddies you've been a consistent presence of protection and now I'm moving forward to my essence.

HUGE BREAKTHROUGH today. Thank you! I can’t believe I didn’t see that I could replace my TOXIC habit of doing everything myself with the POWER habit of documenting what I do and handing it off. My mind is blown. I want to cry and dance… off to change the world! ❤️❤️🔥

Power habit daily meditation 🧘🏻‍♀️

Powerful

Very powerful! Thank you!