Welcome to this guided exercise on discovering and living by your personal values. This exercise will help you identify your core values and create a plan to align your life with them. Find a quiet, comfortable space where you can focus without distractions.

Materials Needed

• A comfortable chair or cushion
• A timer or clock
• A quiet room with minimal distractions
• A notebook and pen or post-it notes for journaling

Setup

1. Choose a Quiet Space: Find a quiet, comfortable space where you won’t be disturbed. This could be a room in your home or a private area in your office.
2. Set Up Your Chair or Cushion: Sit comfortably in a chair with your feet flat on the ground, or on a cushion with your legs crossed. Ensure your back is straight but relaxed.
3. Prepare Your Timer: Set a timer for the duration of each step to help keep track of time. You can use a smartphone, a watch, or any timer you have available.
4. Notebook and Pen or Post-it Notes: Have your notebook and pen or post-it notes ready for writing down your reflections and findings.

Tips to Enhance the Exercise

• Be Honest: Be truthful with yourself about what you value. Authenticity is key.
• Stay Positive: Focus on the positive aspects of your values and how they can enhance your life.
• Reflect Regularly: Make it a habit to regularly review and reflect on your values.
• Seek Support: Share your values with a trusted friend or mentor who can support you in living by them.

Practical Exercise Steps

Step 1: Relaxation and Grounding (5 minutes)

Objective: To calm the mind and body, creating a receptive state for introspection. Benefits: Reduces stress, enhances focus, and prepares the mind for effective reflection.

1. Set Your Timer: Set your timer for 5 minutes.
2. Close Your Eyes: Close your eyes and take a few deep breaths, inhaling deeply through your nose and exhaling slowly through your mouth.
3. Body Scan: Perform a quick body scan to release tension. Start at your feet and work your way up to your head, relaxing each part of your body.
4. Focus on Your Breathing: Continue to breathe deeply and focus on the rhythm of your breath. Allow your mind to clear and your body to relax.

Step 2: Reflecting on Your Life Experiences (10 minutes)

Objective: To identify moments when you felt happiest, proudest, or most fulfilled. Benefits: Helps uncover values that are deeply meaningful to you.

1. Set Your Timer: Set your timer for 10 minutes.
2. Recall Positive Moments: Think about times when you felt truly happy, proud, or fulfilled. What were you doing? Who were you with? What values were you honoring?
3. Write Down Your Reflections: In your notebook or on post-it notes, write down these moments and the values you believe were present during these times.

Step 3: Considering Influential People (10 minutes)

Objective: To identify values embodied by people you admire. Benefits: Provides insight into values that resonate with you.

1. Set Your Timer: Set your timer for 10 minutes.
2. Think About Role Models: Reflect on people you admire and the values they embody. What qualities do you respect and admire in them?
3. Write Down the Values: In your notebook or on post-it notes, write down the values that these role models represent.

Step 4: Identifying What Upsets You (10 minutes)

Objective: To recognize situations that trigger strong emotional reactions. Benefits: Helps identify violated values.

1. Set Your Timer: Set your timer for 10 minutes.
2. Recall Negative Experiences: Think about situations that made you feel angry or frustrated. What values were being violated in these situations?
3. Write Down Your Thoughts: In your notebook or on post-it notes, write down these situations and the values that were not honored.

Step 5: Using Values Lists (10 minutes)

Objective: To review and prioritize common values. Benefits: Helps clarify and solidify your core values.

1. Set Your Timer: Set your timer for 10 minutes.
2. Review Values Lists: Look at lists of common values and see which ones resonate with you. There are many resources online or in personal development books.
3. Prioritize Your Values: From the list, prioritize the top values that you feel are most important in your life. Write these down in your notebook or on post-it notes.

Reflection and Integration

1. Review Your Values: Look over the values you’ve identified. Reflect on how they align with your current life and decisions.
2. Set Value-Based Goals: Think about how you can set goals that align with these values. Write down one or two goals for each value.
3. Plan for Action: Create an action plan for living by your values. This might include making specific decisions, changing certain behaviors, or setting boundaries to protect your values.

Conclusion

Identifying and living by your personal values is a powerful tool for leading an authentic and fulfilling life. By following these steps and practicing regularly, you can align your actions with your core beliefs and enhance your overall well-being. Thank you for participating in this exercise, and we hope you find it beneficial in your journey to self-discovery and personal growth.