Mapping Your Magic Adventure- Week Two Free Peek & Downloads

FREE SPREADSHEET & DOWNLOADS: Magic Tracking Google Spreadsheet (make a copy to edit), Magic Tracking Journal Pages (PDF), My Unique Magic Fill-In Poster, and How to Use Your WAND to Wield Your Magic

Hi, heroes! Welcome to this free peek of week two of the Mapping Your Magic Adventure course. The Mapping Your Magic Adventure is all about wielding your magic to enchant your everyday life, bringing more of your unique magic into your everyday life. And your unique magic is made up of your magic emotions plus your Wellspring thoughts that cause those magic emotions. And any magic emotion for you is one that enables, empowers, or helps you. And those Wellspring thoughts are the ones that cause those emotions. And a basic truth of the style of coaching that I do and that we talked about in the week one in the free peek is that thoughts cause feelings. So those wellspring thoughts are the ones that cause that magic for you. And when we find the wellsprings of your magic, we can train your brain to think them more often and help you refocus your mind on them consciously more often in your everyday life.

Week two is all about tracking your magic every day to see what your top three feelings are and, even more than that, just to get a sense of how much magic you are feeling on a daily basis, to tell your once-upon-a-time so that when we're done with the six-week program, we can tell your happily ever after. So we can track that you have actually brought more enchantment, more magic into your everyday life. And it's also just a practice in self-awareness.

It's really hard to track your feelings throughout the day because a lot of us have the thought that there's no time for that right? Or that's not important, or we just get going and we don't really think about our feelings ever unless we're intentionally doing it right. Even for me, this is my work, and it's really hard for me to, throughout the day, make time for just checking in and just seeing, what am I feeling right now. I'm going to ask you to do this as often as possible. At most, I recommend every hour. Just taking a few minutes to check-in. And I've got some journal pages for you. I've got a spreadsheet for those spreadsheet ninja warriors out there, just make a copy of the master and edit away! I also made it into a PDF, so you can print that and you can bring it with you throughout your every day if it's easier for you to just jot it into a note in your phone every hour if you're trying to do it, however it works for you. As I said, it is hard to keep track of how you're feeling every hour of the day for a week. So that's the most I recommend doing. And the least is just even once or twice a day in the morning when you wake up, maybe, and at night. And if at any point you remembered feeling a certain way that day, note that down.

There are some important concepts that I want to walk you through in order to fill out these tracking pages. The first one is the 50/50: 50% Villains, 50% heroes because I'm a fairy godmother after all. And this is your story. You're a hero of your story. I was trained through the Life Coach school, which was created by Brooke Castillo, and she has this concept that life is 50/50. Your everyday life, your every hour life, your every minute life is going to be filled with 50% unpleasant emotion and 50% pleasant emotion. It's just who we are as people. Our brains go so fast, we think 60,000 thoughts a day. Each one of those thoughts causes feelings for us. It’s impossible to stop all of those thoughts. If the goal were to feel pleasant emotion all the time, which it is for a lot of people, or so they think they should, right? I just am here to tell you that that is physically impossible because your brain, those 60,000 thoughts, a lot of them are just repetitive, that you've thought over and over again because you have that neural pathway. And that's what we're trying to do here, is to recondition some of those neural pathways to create new repetitive thoughts that create magic for you. But currently, you have old repetitive thoughts that might not create magic for you. And the point of the 50/50 of this concept is that that is okay. And that's normal. I had a really hard time before this concept. I thought I should be happy all the time, right? I was just lucky to be me, and I should be thankful and happy all the time. And that should was coming from outside of me somewhere. A nebulous should, right? Like, the world is telling me I should be happy all the time. Nobody ever actually told me that, right? I was telling myself that, nobody out there told me that. But that's where it felt like it was coming from. What this expecataion does is shuts down your brain's ability to become aware of those thoughts that are causing this unhappiness or anxiety. Sad, mad, all of those unpleasant emotions, you shut down your brain's ability to examine them, and you just kind of, like, stuff it down, right?

There are three things we can do with emotions. We can ignore them, we can resist them, and we can allow them. Ignoring and resisting them just kind of creates a pressure cooker in your body. Because what happens is when you first have those emotions, that anger, that anxiety, that sadness, is that your vagus nerve is stimulated to increase your breathing, increase your heart rate, kind of slow digestion, fight or flight, right? When you ignore or resist that that is even happening, you're just kind of like keeping all of that inside of you. And that's why anxiety sometimes feels restless inside of you. It's just a continual loop, breathing faster, heart beating faster. When you accept, like, we're talking about that life is 50/50, when you allow that emotion to be there, you can get curious about it, and you can say, oh, that's interesting. I'm feeling mad. What is the thought behind it? And do I believe that thought? And then we can question that thought.

This is a huge job of the life coach, is to help you question the thought behind what you're feeling so that you can decide whether you want to continue believing them or not. So that is the idea of the 50/50. 1s It was life changing for me. It still is life changing. I find myself all the time when I'm getting coached, like, oh, yeah, I'm resisting that emotion, aren't I? And every time I just go from resisting to allowing, it like, this is part of me.

Another important concept is radical self-love because it's not just accepting and allowing. Getting to the places where you can love that you are 50/50. Once you go to love and radical self-love, you are able to really examine that thought and really just embrace all of who you are. And that's every time that I get coached and I'm resisting or ignoring an emotion, if I can move myself to self-love, I can move myself to, like, yes, anxiety is a part of me. That's wonderful. What is it trying to tell me? Thank you, brain. Thank you, body. Thank you for giving me this experience. And what cool thing can I find out about myself? What interesting, what kind of funny thing is my brain doing, right? And the more I can go from allow and accept and love through that trajectory for all of me, for all of my emotions, the more I can learn from them.

One final concept and tool for tracking your magic on a daily basis is going to be the WAND tool and it's part of your tracker. I've got an hour slot on the tracker for every hour of the day. It would be wonderful for the self-awareness piece of it if you can do it once an hour for a whole week. After you've noted the time, you’ll decide where you are on the magic scale, negative five to positive five. Remember, magic is whatever empowers, enables, and helps you. So if you're feeling like you were empowered, enabled, and helped, that would be five on the scale, the most on the scale. If you're a Disney fan, then that five will probably be those experiences you have with Disney. Or if you're a Harry Potter fan, that five will probably be those experiences you have with Harry Potter or whatever fantasy it is for you. Or just any magical moment like we did last week that has created the most magic you've ever felt, will be that five. And kind of calibrate your scale from there and each moment of your day just kind of check in and check in where you are compared to that feeling. And then you're going to use the WAND tool.

The W stands for “What am I feeling?” You're going to want to identify the emotion as best you can. We went through this last week and so you have that list of magic emotions and you can go outside of there for sure because you might not feel anything on that list in that exact moment. So just try to get as clear as you can about what is the feeling that you're feeling right then.

The A is “Allow and Love.” And this is a huge, huge deal. Like, we were just talking about the whole concept of the 50/50 and radical self-love is instead of resisting and ignoring that emotion, which is what we do all the time, especially unpleasant emotions, and villainous emotions, is that we try to ignore them. We try to resist them. And that could look like scrolling through social media. That could look like just trying to distract yourself. The best way I know to allow an emotion is just to sit, give myself a minute, and put my hands on my body somewhere like on my chest or on your stomach. Just somewhere where you know that you're there supporting yourself, and you just let that emotion be and ask yourself, what does anger feel like? Where is it? Okay, it's in my chest. My chest is tight. My throat is tight. My face is tight. Everything's tight. My heart is racing. My stomach's clenched, or it has a little bit of a sick feeling. What color is it? Is it dark or is it light or anything? And just keep asking yourself, what else is there? What else to describe my experience of this emotion as I allow it into my body? That I allow it to be a piece of me. And that extends like we were talking about as you move from allowing to loving it. Yeah, this anger is a part of me. I'm thankful for it. I love that it's here. What is it trying to tell me? Just keep asking, what else is that experience like in your body as you explore that emotion and give yourself as much time as you've got to do that allow piece because it's very important.

The N is “Name the Thought.” So this is the part where you're going to find the wellspring behind those thoughts and behind any further magic that you want to identify. You're going to ask yourself, what are you making the circumstance around you mean that's causing that emotion? So just take a minute to, like, you've identified the feeling, and you know what it feels like in your body, and now's the time to get curious. Like, okay, what was I thinking that was causing that anger just now? And keep on asking yourself, try to again. Like we said last week, it's a full thought. Sometimes you get just a piece of it, and it doesn't really match with the feeling. Keep asking yourself “Why?” And “So what?” Until you've found that full thought and you’ll usually know it because it's like an unraveling it's like, oh, my gosh, yes, that is the thought. And sometimes it's just deep down there. You got to go dig for it. And another reason why coaching is really helpful because coaches are trained to help you uncover these thoughts.

The final D of the WAND process is in that moment, you are going to get to decide who drives your experience right now. And this is a huge piece of moving forward, creating more magic in your everyday, because you're always going to have this 50/50, and you're always going to be working with what your brain is presenting you. And it is this final D that is going to help you refocus your mind on your wellspring thoughts when you choose to. So after you've allowed and after you've named the thought and gotten curious about it and really discovered all you can about it, you can then decide, I want this emotion to drive my experience right now, or I do not. If you're really angry or if you're really sad, you accept it's part of you, you love it, but you don't want it to drive your experience and drive your actions right now. You can put that emotion in the backseat, right? You can say anger, I love you. You're part of me. I understand you're here, but I need to function right now, and I'd like to feel more magic right now. So you are going to stay with me like, I love you. Please still be part of me. Sit in the backseat. I am going to recruit one of my wellspring thoughts. Maybe if awe is a magic emotion for you, maybe the thought is, “It’s amazing that I exist”. Or something like that, right? And so you're going to refocus your brain while also holding space and allowing space for that anger to be part of you still until it's worked its way out completely. This is a skill. And this process, the wand process, that final, D, especially, is something that if you master, you'll use every day, all day. It is key, again, that we're not trying to get rid of that emotion that's coming up for you. That anger, that anxiety, whatever it is, we're trying to work with it. We're trying to say it's there. I'm allowing it. I'm loving it. I don't want to act from it. I don't want that to be my experience right now. And so I'm going to give it space. I'm going to keep working with it, but I'm going to refocus my mind on awe, on feeling awe and feeling that magic. Like, yeah, I'm feeling angry, and I am also feeling so amazed that I am alive and that this is my experience right now. And then you can tap into that awe, that magic.

Whoever said you can't feel two feelings at the same time, right?! And is such a powerful word if you let it be. A lot of times our brains want to offer us black and white, thinking, right, this or that, this or that, anger or happiness. What about and? You can feel anger and happiness at the same time. I promise you can. This reminds me of an amazing quote from Harry Potter when Hermione says, “just because you have the emotional depth of a teaspoon Ron”. Like, we are more emotionally capable than that. We are capable of and.

I challenge you to try this out for yourself this week as you're tracking your magic, tracking your emotions on a daily basis, on an hourly basis at the most, if you're able and going through that WAND process every time you're checking in and understanding what you're feeling, please cultivate that radical self-love. It can be overwhelming when you start to recognize how often you feel that 50% is that unpleasant emotion. Please do not use that as an opportunity to judge yourself. If you do, just kind of help yourself move through that as quickly as you can, because all that does is add suffering on top of the suffering that already exists in our mind, right? With allowing and love, what you're doing is you're celebrating that that exists. And so you're bringing more of that emotion into your life instead of the creating more suffering with shoulds and not enoughs. When we accept that, it is what is, Byron Katie says, “When you argue with reality, you lose, but only 100% of the time.” The reality is your brain offers you 60,000 thoughts a day. 50% ish are going to bring you negative emotion, unpleasant emotion. The work is using that as an opportunity to allow them and love yourself and then move on to creating the experience of your life that you want. And this week is a great place to start getting in the trenches with that. And at the end of the week, look through and identify your top three emotions that you feel on a daily basis. Notice how often you feel what level of magic, how often you feel negative levels of magic and just use it as a huge opportunity for self-awareness.

The one-on-one coaching is still available for the short time that this is first released. If you're watching this down the road, I'm not sure, but reach out to me and check: caitlin@fairygodmothercoaching.com and I can't wait to work with you. This work will change your life if you let it, it did for me. Happy tracking. Thanks so much. Have a great day, you guys. Good luck!