Session Focus: Grow
Once we find relaxation and peace, we will continue our intention towards self growth. We will start to reframe our stories in an empowering direction and prioritize our motivations. Through self-analysis we will lean into our strengths and understand our weaknesses without shame, blame, or judgement. We’ll work to eliminate, delegate, or improve our weaknesses. We’ll identify bad habits and build a plan to reconstruct heal other habits. Our focus on growth is the foundation of all our self improvement work.
JOURNAL PROMPT: GROW
You can think of these statements, requests, or questions as the beginning of a dialogue you are initiating with a special part of your subconscious mind - your Inner Healing Intelligence.
• Where would you like to feel more love and acceptance in your life?
• How would you live your life differently if you knew you could not fail?
• What would your life look like in a month/year/10 years?• Be as detailed as you can. Visualize it. How does it make you feel?
• What lights you up?
• What grounds you?
JOURNAL EXERCISE: LIFE MAP
The first step in any therapeutic journey is self-inventory. The Better U method of self-assessment is called a Life Map. Our Life Map consists of the 4 categories that contribute to our overall wellbeing: the physical, emotional, environmental, and spiritual factors. This follows the psychological model known as the Bio-Psycho-Social-Spiritual assessment.
Click here to download Life Map Exercise
A Life Map is a great visual tool for preparing to tell your life story to others. It helps to identity the high, low, and in-between points in your life and to think through the significance of those events in your story. On a large piece of paper create a timeline marked with the most important events of your life. Start with where you’re originally from and the family you grew up in and go until the present. You may represent each event with a drawing or simply write a word or two that describes it.
• Influential people
• Places you’ve lived (i.e., geographic locations, houses lived in, etc.)
• Family life - How did your parent’s marriage impact you?
• Significant events• Education, jobs, hobbies and interests
• Religious background
• Successes & joy – What has delighted you the most in your life?
• Failures & sorrow – What has disappointed you the most in your life? What have been your deepest hurt(s) and disappointments?
Life Map Example:
Complete this exercise prior to administering the medicine. Afterwards, go back to your Life Map, and start to reframe any stories or beliefs you’ve told yourself about your past. Consider storyboarding the next few weeks months, and years in a fun, creative way.
You hold the pen to write the story of your life: past, present and future.
Each psychedelic session will help you reprogram your thoughts. To optimize this process, set an intention prior to each session.
Relaxation Intentions: Sometimes, we just need to relax and reset. In addition to breathwork and stretching, let’s meditate on the feelings of gratitude for what life has given us, acceptance of the difficult things we cannot change, and a peace in letting go of the patterns that don’t serve us.
Reframe Intentions: turning RANTs (repetitive automatic negative thoughts) into REPs (realistic empowering perspectives).
We all have negative self talk. It's part of the human experience. One of the goals with ketamine therapy is to help us re-wire our unwanted negative thoughts. We know we are not our thoughts, so take a moment to bring to awareness the thought patterns that don’t serve you. Then, start to reframe those thoughts into more empowering directions. Journal those and make them your daily affirmations. Transforming these thoughts or RANTs takes practice just like any exercise. So make sure to do your REPs before and after your ketamine sessions, and continuously as part of your morning and nighttime routines. Have a wonderful journey!
Refocus Intentions: Bring awareness to an area of your life you want to let go of and replace it with an area of your life you want to add more attention.
-Please make sure to incorporate at least 1 intention prior to every treatment, and switch it up occasionally to keep things neuroplastic!