Journal Prompts for the Mental Dimension

• What is the story I tell myself about my role in relationships (e.g., caretaker, fixer, pleaser)? Where did this narrative come from?

• Reflect on a moment in a past or current relationship where I felt the need to defend myself or prove my worth. What does this reveal about my inner child’s needs?

• What beliefs about love and connection did I absorb from my family or early experiences? How do these beliefs influence my relationships today?

• If my inner child could speak, what would they say they need most from me right now?

Practice:Identify the Narrative

• Write down the primary story you tell yourself about your role in relationships (e.g., “I have to fix things” or “I am hard to love”).

• Find a quiet space and close your eyes. Visualize your younger self.

  • Ask them: “What do you need from me right now?” Write down their response without judgment.

  • Reflect on how this need influences your thoughts and behaviors in relationships today.

Mantra for the Mental Dimension
"I rewrite the stories that no longer serve me and protect the innocence of my inner child."

Journal Prompts for the Emotional Dimension

1. What emotions feel easiest for me to express? Which emotions do I tend to suppress or avoid?

2. Reflect on a time when I felt a strong emotion but struggled to express it. What held me back?

3. What does it feel like in my body when I experience joy, sadness, anger, or fear? Can I describe these sensations?

4. How can I create a safe space for myself to fully feel and express the emotions I’ve been avoiding?

Practice: Take a few moments to feel into your emotional range.

• Close your eyes and recall a memory that brings up joy, sadness, anger, or fear.

• Notice where you feel these emotions in your body.

• Allow yourself to sit with each emotion without judgment.

Mantra for the Emotional Dimension
"I welcome the full range of my emotions and express them with courage and authenticity."

Journal Prompts for the Physical Dimension

1. What activities or hobbies make me feel most alive and connected to my body?

2. How do I currently honor my body’s needs for rest, nourishment, and movement?

3. What sensations or physical experiences bring me joy or excitement?

4. Reflect on a time when I felt passionate or lit up by something I was doing. What made that moment so powerful?

Practice: Tune into your body’s signals.

• Take a moment to move or stretch in a way that feels natural and energizing.

• Reflect on what your body craves right now—movement, stillness, or something else.

• Journal how this act of tuning in makes you feel.

Mantra for the Physical Dimension
"My body is a source of joy and passion, and I honor it by engaging in what lights me up."

Journal Prompts for the Spiritual Dimension

1. What rituals or practices help me feel connected to something greater than myself?

2. How do I define spirituality in my life, and how has this definition evolved over time?

3. Reflect on a moment when I felt deeply connected to my higher self, the universe, or God. What did that connection feel like?

4. What beliefs or spiritual truths guide me in times of challenge or uncertainty?

Practice: Create a sacred ritual to connect beyond the physical, emotional, and mental.

• Light a candle, sit in a quiet space, and focus on your breath.

• Visualize a door opening to a space of infinite connection—this could be light, a vast landscape, or a feeling of peace.

• Ask: What message does my soul have for me today? Write down or sit with whatever comes.

Mantra for the Spiritual Dimension
"I am deeply connected to my higher self and the infinite wisdom of the universe."