Calm Way Down In 30 Seconds

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One of the most incredible exercises I personally completed during the Moms Wear Capes filming was my Heart Map.

Courtney Lynn Harris has done a LOT of work in self-development, yoga teaching and training, and working as a therapist to families and teens.

Courtney showed me her heart map from her personal journal before we filmed and I pled with her to share the exercise with our audience.

Here it is:

What is a “heart map?”

It’s a representation of YOU!

It’s a creative activity that helps you reflect on important parts of who you are.

It helps you reflect upon the following questions:

  1. Who is most important to you?
  2. What is most important to you?
  3. What are experiences that have been powerful in your life?
  4. What are memories do you hold dear?

Let’s get started…

Prepare Supplies:

  • Consider a variety of writing and coloring supplies. Select what you are most drawn to today. Markers? Colored pencils? Pens? Pencil?
  • Consider the paper you’d like to use. Do you prefer color? White? A notebook? Loose paper?

Draw your “heart!”

  • This doesn’t have to be in a heart shape! Is there another shape that more closely represents you? A soccer ball, a trumpet, a camera, a surfboard, etc.
  • Be sure it’s big enough to write/draw inside of.

Fill your “heart!”

  • You may choose to use words or symbols to name what is in your heart.

Other things to consider:

  • Are there people/experiences/memories you want to let go of or leave outside of your heart? Consider writing/drawing these outside of your heart.
  • Leave your heart for a day, come back to it, and see if there’s anything else you’d like to add!
  • If you’re stuck, see my example below or google “heart map” and browse images.

An example:

Since I’m always breaking rules, I decided to include things I *didn’t* want inside my heart.  I keep my heart map in front of my desk where I choose to look at it (and the bad things) daily.

This helps me not only remember all the things and phrases I love, but it also helps me prepare my heart for if and when I hear things that I don’t want inside my heart.

I’ve rewired my brain to hear those nasty things and turn them into powerful phrases of love.

  • If somebody calls me a whore, I hear, “I’m jealous”.
  • If somebody tells me to “shhhh…”, I know that they’re insecure.
  • If somebody tells me I’m unworthy of my job or business, I tell myself that they’re nervous I’ll outshine them.

Here’s my “beefed up” heart map.  (I promised on camera I’d share, so here you go!)

My Heart Map


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