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The Pathway to Freedom + Flow Self Coaching Workbook by Life Strategist Ciara Burton

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Published by delliott, 2018-06-09 21:43:38

The Pathway to Freedom + Flow Self Coaching Workbook by Life Strategist Ciara Burton

The Pathway to Freedom + Flow Self Coaching Workbook by Life Strategist Ciara Burton

"PUTTING OUR BEST SELF IN 'THE GAME' IS ONE OF
THE GREATEST GIFTS WE CAN GIVE THOSE WE LOVE."

thfe rpeaedthowmay+ to

flow

A SELF-COACHING
WORKBOOK

BY LIFE-STRATEGIST + LEADERSHIP COACH 

CIARA BURTON

ABOUT THE AUTHOR

Ciara Burton is a Life
Strategist + Leadership Coach
residing in San Diego, CA. She
is a mom to two spirited boys
who test and challenge her
everyday to practice what she
preaches.

She has been a teacher of
personal development for the
past 9 years working with over
800 clients all over the map.
 She is her own best client and 
developed her self-coaching tools through personal
experiences of turning "setbacks" into "comebacks."

She works virtually, over the phone, with soulfully
ambitious people who want to witness their full
potential. Her clients learn how to overcome
roadblocks and resistance so they may put their best
self in 'the game' of life. They recognize that
mindfulness matters and they experience
extraordinary, life-long results when they dive in to
this free-flowing style of personal development work. 
See testimonials of her work here.

INTRODUCTION

I see you.

Thank you for being here and for being willing to do
the inner work required to live a more vibrant +
aligned life!

I designed this self-coaching workbook to walk with
you in your everyday life experiences. Inside are five
mindfulness + stress management tools that work
instantaneously to help you shift out of overwhelm +
negativity and into the radiant, HIGH(er) vibe woman
you know you can be.

We will address the physical body, mental body and
the energetic body in order for you to experience
the kind of wholeness that allows you to feel more
freedom + flow in your life - even in those moments
where you feel triggered and about to lose your
cool. 

INTRODUCTION

I know where your heart is. 

I created these powerful tools during my own
experiences of setback + turmoil. Many of you
receiving this workbook have heard about my
experiences during my talk at the Strong As A
Mother Summit or via the Whole 30 Healthy Mamas
Happy Baby Instagram page. But if you have not
found me through one of these resources, join me on
my Instagram page (@ciaramburton) where I talk
about the "real sh*t" behind the pretty picture. The
sh*t that causes me to come back to this work many
times a day. 

So as you'll read in my bio, these frameworks are
ones that I personally employ on a daily basis. And
do you want to hear something cool? My clients
come back to me years later still referencing some
of these same tools. They create a new lens,
allowing a re-examination of life. 

INTRODUCTION

To maximize your results...

I recommend printing a copy of this workbook and
carrying it with you for 10 days. Take it out
whenever you have 5-10 minutes of personal time
and declare to yourself that this is your moment to
fill up on #soulfood. 

Remember that today's decisions are tomorrow's
realities, so make today count!

If you have questions or are interested in a one-on-
one coaching program, please reach out to me at
[email protected].

Let’s dive in.

love, 
Ciara Burton

THE CIRCLE OF LIFE

This exercise will help you discover which primary
foods you are missing the most.
The Circle of Life has 12 sections. Look at each section
and place a dot on the line marking how satisfied you
are with each area of your life. A dot placed at the
center of the circle or close to the middle indicates
dissatisfaction, while a dot placed on the periphery
indicates ultimate happiness. 

THE CIRCLE OF LIFE

When you have placed a dot on each of the lines,
connect the dots to see your circle of life. You will
have a clear visual of any imbalances in primary food
and a starting point for determining where you may
wish to spend more time and energy to create more
balance and joy in your life.

If your circle looks like an uneven star, that's OK!
Most do.

Diving Deeper: complete this exercise every day for
10 days. Notice your 3 lowest preforming categories
and choose 1 easy thing you can do in each to
elevate its rating. For example, if you are not feeling
great about "relationships" and ranked it at a 2, ask
yourself - what's one easy thing I can do to elevate
my relationships? Take action on the first thing that
comes to mind, like "call a friend."

Do this for 10 days and through mindfulness, your
circle will take shape and you will feel more
freedom + flow. This simple tool is powerful!

PUTTING YOUR "BEST
SELF" IN THE GAME

In the game of life who are you putting on the
court?

In my personal experiences of setback, I’ve realized
that it’s “who” we put in the game of life that
matters most.

The essence of who we are vibrates powerfully in a
room with others. If we’re not mindful, it can be one
simple undesired experience (like a surprise parking
ticket or a screaming toddler) that can throw off our
whole vibe for days, weeks and sometimes years.

In moments like these, you have a choice. Who will
you put in the game? The woman who is feeling
insignificant + small OR the woman who feels
capable + confident?

Your small self is the part of you who feels
victimized by your circumstances. Your highest self
is more easily able to navigate the ebbs and flows of
life with grace and ease. So it’s always wise to
consciously choose to put your highest and best
self in the game. She’s the one who knows how to
RESPOND vs REACT. Let's take a look... 

PUTTING YOUR "BEST
SELF" IN THE GAME

You can gain back control of how you’re showing
up in life AND you can do so easily. This
mindfulness exercise calls you to put your ‘small
self’ on the bench AND employ your ‘real SELF’ as
the Captain of your team. 

Exercise: Set the timer for 10 mins and answer the
following questions on the next page. Let your
responses be messy and jot down the first thoughts
that come up as you read the question.

PUTTING YOUR
"BEST SELF" IN THE GAME

Imagine putting your highest + best self in the
game and then respond to the following "Q's" - 

What do you look like when you are at your best?

How are you taking care of yourself?

What are your interactions with others like?

How do you feel in your body?

What’s possible with regard to all 12 life-
categories from the Circle of Life if you were to
put your BEST self in the game?
Finances?

Relationships?

Home cooking?

PUTTING YOUR 
"BEST SELF" IN THE GAME

Imagine putting your highest + best self in the game and
then respond to the following "Q's" - 
Health?

Physical activity?

Education?

Spirituality?

Self confidence?

Social life?

Career?

Creativity?

Home environment?

VIBRATIONAL MAPPING

Take back control of your relationships and the
vibration in your home by consciously raising it. In
this framework, you will see how.

Definition of Vibration: a person's emotional state,
the atmosphere of a place, or the associations of an
object, as communicated to and felt by others.

Your vibration is felt by others. Recognize the
impact that your vibration has, especially in your
workplace and your home.

Vibrations and energy are especially felt by children.
If you are a mom who is raising small children - this
one’s especially for you!

You can create a quick "comeback" with this
exercise by bringing consciousness to your baseline
and then choosing to enter into a more HIGH VIBE
way of being. This exercise should be VERY simple
and can be accomplished in a moments time.

Let's take a look...

VIBRATIONAL MAPPING

If you want to live a HIGH Vibe life, you can elevate
your relationships and the vibration in your home by
consciously choosing to “step up.” More often than
not, when you make this choice others will naturally
rise up to meet you at a higher frequency than their
baseline. This benefits the environment and
everyone in it significantly. 

Exercise: Imagine that the 4 circles on the line
labeled as “baseline” are you and your family
members. The baseline is the vibration that exists in
your home naturally in this moment right now. You
are the circle that has chosen to consciously raise
your vibe by stepping up. Imagine how stepping up
will affect the environment and the people in it.

VIBRATIONAL MAPPING

Here’s an example ...

Imagine that a child spilled a green smoothie all over
your new white rug. Without mindfulness it may be
natural to “lose it” and become extremely
frustrated. Perhaps you may even feel inclined to
yell and punish the child.

Without mindfulness it would be natural for you to
fall into the LOW VIBE range and soon after everyone
else will too, like a ripple affect. As the leader in
your home, YOU set the tone and your children are
looking to you for guidance.

A Shift in Perspective: If you bring mindfulness and
notice that your vibe sinking down LOW - you can
consciously choose to step away until you feel less
triggered and reactive to the situation.

Taking a pause to breathe - to simply notice your
vibe - is key here. It is only through awareness
that we can then consciously elevate our
vibration.

VIBRATIONAL MAPPING

It’s important to realize that as you increase your
vibration the household's BASELINE will rise too.

The coolest part? ... no spoken dialogue necessary.
This all happens energetically.

It’s about BE-ing, not DO-ing.

Choose how you want to BE first, and then let your
DO-ing actions align second.

Now let's talk a little bit more about the concept
of "BE-ing" in the next exercise. 

SELF-CARE ANALYSIS

Is what you're doing to take care of yourself
providing the kind of fulfillment your soul is
seeking?

By this point in the workbook you’ve likely caught
glimpses into what matters most to you, so now it’s
time to create a self care formula that's in
alignment with what “She” (your best self) needs
most right now.

When you acknowledge what your soul is really
asking for -  and you align your daily practices
around it - you’re on the pathway toward more
freedom and joy.

It’s a daily practice.

Exercise (set timer for 5 mins): Close your eyes and
take 5 deep breaths. Once you’ve quieted the mind
and prepared yourself for this exercise, ask yourself
the following questions:

What are the things I must do to feel good about
the way I look and feel? Everything from “get my
nails done” to “go to the gym” belong in the “Self
Maintenance” column.

SELF-CARE ANALYSIS

What are the things I must do to feel good about
my “SELF”? The activities that come up for you that
involve taking care of your whole SELF go in the
“Self Care” column. The Self Care column can be
filled with all activities that provide deep fulfillment
and satisfaction. Some examples may include:
journaling, reading, calling a close friend to catch
up, gratitude pages, planning a trip to a desired
location, and more.

GETTING TO KNOW YOUR
TRUE SELF

Learn what truly matters to you by mapping out
what you DO and DON’T want.

Exercise (set timer for 5 mins): Close your eyes and
take 5 deep breaths. Once you’ve quieted the mind
and prepared yourself for this exercise, respond the
following questions:

What do you want? Scribble down everything you
DON’T want on the outside of the circle.  
Neatly write down everything you DO want on the
inside smaller circle.

Let this become a tapestry that provides you with a
beautiful picture of the “clarity” that you’re looking
to create in your life.

You are a decisive woman, own it. 

GETTING TO KNOW YOUR
TRUE SELF

What I DON'T Want
What I DO Want

Inspired by an exercise I did with Susannah Conway in 2011

THE DESIRE
ACCELERATOR

Happiness is not a destination. It’s a choice we
make everyday. We just have to understand what
we need, want, and desire most first.

What do you desire?

Exercise (set timer for 5 minutes): circle the 3
words that speak to you most on the next page.
Bring mindfulness to these words throughout this
next week and look for them in your everyday
moments.

Once you start to notice that these feelings
(already) exist all around you, in the stranger's smile
and the children's laughter for example, then choose
to align your personal actions with these meaningful
words. I’d recommend that you revisit this
exercise every week asking, "how do I desire to
feel?"

Take it one step further: write down the 3 words
you chose on a piece of paper, take a photo on your
phone and assign that photo to your lock screen so
that you will see them all day long.

THE DESIRE
ACCELERATOR

Concept inspired by Danielle LaPorte’s Desire Map

FROM MY HEART TO YOURS

I see you.

 I Imagine you desire to wake up fulfilled and go to
sleep content.

Through your continued commitment to the “inner
work” you will develop a deeper connection to

yourself and thankfulness for the broken road that
led you to this moment.

There will be times when you feel like you are
walking the path alone and it’s in these seasons

that you’ll learn how to become your own best
friend. It’s in these moments that you'll be most
grateful for your willingness to remain committed

to this work.

So be it.

CONTINUED CONNECTION

I hope this self-coaching workbook provides you
with the frameworks that help you sink into your
deepest desires, and allow you to show up more
powerfully with the people who matter most to you.

For a limited time I will be offering my Self-Coaching
Workbook for free via this site. If you like what you
see, please spread the word. For those of you who
have thought about hiring a Life Coach - this is a
great place to start to get to know my style. It's
super important to connect with a coach you feel
truly "gets you."

If you’re like me and love the one-on-one coaching
experience, I have 4 spots open in my 8-week,
Desire Accelerator program that starts June 14th.
Please email or text for more details regarding
pricing and scheduling.

  It would be an honor to work with you!

CONTINUED CONNECTION

Finally, I've been hanging out on Instagram a lot
lately. If you are on Instagram too, please come say

"hello" and lets personally connect!
With gratitude,
Ciara Burton

http://www.ciaraburton.com  |  (858) 736-7037  | [email protected]


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