Brian Leaf - Unstuck: 100 Journal Prompts to Break the Rut

Copyright 2020 by Brian Leaf All rights reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 Skyhorse Publishing books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. For details, contact the Special Sales Department, Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 or . Skyhorse and Skyhorse Publishing are registered trademarks of Skyhorse Publishing, Inc., a Delaware corporation.

Visit our website at www.skyhorsepublishing.com. 10 9 8 7 6 5 4 3 2 1 Library of Congress Cataloging-in-Publication Data is available on file. Cover design by Laura Klynstra Cover illustration by gettyimages Print ISBN: 978-1-5107-4589-6 Ebook ISBN: 978-1-5107-4590-2 Printed in China To Swami Kripalu Table of Contents How to Use This Book Its time to break the rut. Maybe you want to inject fresh energy into your work life, home life, romantic relationship, or spiritual life. Maybe you are an artist and need a creative boost. Maybe you have always dreamed of being an artist and its time to take the leap.

Or maybe you just feel a bit unsatisfied, unmotivated, unchallenged, and frankly, stuck. Well, this journal is here to help you get unstuck! Theres no wrong way to use this book. You can start at the beginning and work your way through, page by page. You can start with one of the categories (body, mind, heart, or spirit), you can work backward from the last page to the first, you can leave it to chance and flip open to a random page, or, my favorite, you can call upon God or your angels to guide you to exactly the page you need today.

Watch for flashes of creativity. Every time you feel blocked or stuck today, drop whatever you are doing and do some vigorous exercise, if even just twenty-five jumping jacks or a brisk walk up and down the block near your home or office. Give up refined sugar (candy, white sugar, desserts, Twinkies) for three days starting now. You can do it! I believe in you! Watch for any changes in your energy level, mood, or creativity. Record results at the end of each day. Day 1: _____________________________ Day 2: _____________________________ Day 3: _____________________________ Yoga Break Lie on your back with knees bent, feet flat on the floor.

Squeeze this book between your knees. Try to keep it squeezed as you slowly, mindfully raise and lower your pelvis. Feel what muscles are working hard and what muscles are being stretched. Feel your spine raising and lowering one vertebra at a time. Choose a place in which you feel stuck in some way. Maybe at your desk, on your commute to work, in the kitchen, near your dresser, or in bed.

Make a shift to be in that place from a new angle. Turn your desk, switch sides of the bed, take a new route to work, chop veggies in a new area of the counter. Anything to see from a new angle. Shake up your status quo. At every opportunity today, when possible, make a different choice than you usually do. Dress a bit differently.

Park in a different spot at work. Have a different lunch. Say hello or goodbye in a different way. If you are a hugger, then wave, or vice versa. Sitting wherever you are right now, as you read this page, practice a simple body scan relaxation: Bring your awareness into your feet and legs. Feel your clothing or the air touch your legs.

Consciously relax the muscles in your feet and legs. Bring your awareness into your hips and pelvis. Notice the sensations in your hips and pelvis as you sit here right now. Consciously relax and soften the muscles in your hips and pelvis. Bring your awareness into your belly, chest, and back. Breathe deeply.

Consciously relax all the muscles in your belly, chest, and back. Bring your awareness into your neck and shoulders. Stretch to release tension. Consciously relax all of these muscles. Bring your awareness into your face and scalp. Breathe out with a sigh as you release tension in your face and scalp.

Now, allow yourself to inhabit all of your body: feet, legs, pelvis, belly, back, chest, shoulders, neck, face, and scalp. Breathe. Relax all of these areas a little more. See if you can bring this embodied, relaxed experience into the rest of your day. Two words: Oil Pulling. This is the natural health practice of swishing organic coconut oil around your mouth for ten minutes each morning before eating.

Try it for the next five days. Take a few notes below after each swish session. (Note: After the ten minutes, you have to spit the oil into the trash, not the sink, so it doesnt clog the plumbing.) Day 1: _____________________________ Day 2: _____________________________ Day 3: _____________________________ Day 4: _____________________________ Day 5: _____________________________ Choose a day sometime this month when youre not in too much demand, and between breakfast and dinner, dont eat. Drink only water. Have a light, healthy dinner and no snacks before bed. The next day, you may feel energized and renewed.

Describe your experiences below. Try more sleep this week. Go to bed earlier, sleep in longer, make time for a nap. Your productivity and mood will likely improve. Record results below. Chose a cluttered corner of your bedroom or office and clear it out today.

Make it tidy and clean. Afterward, sit for a few moments and feel the clarity. Describe it below. Try a bit more or a bit less caffeine today. How does this affect you? Record your feelings below. Do gentle simple stretches for five minutes every morning and every night this week.

You dont have to be a yoga master to do this, just experiment and find any stretches that feel good. Breathe and relax and moan or sigh as you stretch and release muscle tightness. You can do this in your bedroom, on a yoga mat, or even simply in bed under the covers. Notice how you feel afterward and notice how stretching your body wakens your mind. List your four favorite quick and simple ways to have fun. _________________________________ 2. _________________________________ 3. _________________________________ 4. _________________________________ Do them all at some point this month. _________________________________ Do them all at some point this month.

Open your planner and program them into your schedule. Get some sun today. Sit in the park at lunchtime or go for a walk. Soak up the sun on your face. Choose one: