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The Johari Window is a tool that can help you understand yourself better by shining a light on both what you know about yourself and what others see in you. It's a simple yet powerful way to build self-awareness and improve your relationships with others. I love using the Johari window in my sessions/workshops. I love this technique, and I used it on myself and in practice. The Johari Window is divided into four areas: the open self, which includes everything you know about yourself and others know too, the blind spot, which includes things others see in you that you're unaware of, the hidden self, where you keep private information about yourself, and the unknown self, which has aspects of you that neither you nor others are aware of yet. To use the Johari Window to make the unconscious conscious, start by exploring your "open self." This is the part of you that's visible to both yourself and others. The more you understand your strengths and areas for growth here, the better you'll be at navigating relationships and challenges. Ask your friends, family, or colleagues what they like or notice about you to gain a clearer picture of your traits. This feedback helps you recognize the strengths you may take for granted and notice areas where you could improve. Next, focus on your "blind spot" – things others see in you that you might not be aware of. This could be certain behaviours, habits, or even unconscious biases. Getting feedback from people you trust can help you become aware of these blind spots. For example, you might discover a tone of voice or mannerism you use that others find off-putting without even realizing it. While understanding and working on your blind spots, you can improve how you relate to others and become more mindful of your actions. The "hidden self" is where you store personal secrets, fears, or vulnerabilities that you keep from others. It's important to explore this area with care, perhaps through journaling or therapy, to see what's hidden beneath the surface. Opening up to trusted friends or a coach can help you uncover what you've been keeping secret. Finally, the "unknown self" is the most mysterious part of the window—these are things about you that neither you nor others know. By engaging in activities like mindfulness, meditation, or even breathwork/toning, you may discover untapped potential or repressed emotions that can help you grow and move forward in life. 
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Have you ever been caught in a loop of negative thoughts, letting one bad moment define your entire day? It’s easy to feel overwhelmed when you feel stressed, angry, or sad, making it seem like they’re a permanent part of who you are. But here’s the liberating truth: you are not your thoughts, emotions, or experiences. You are the observer behind them. Think of your mind as a stage. Thoughts and emotions are like actors, each playing their role in the story of your life. But you? You’re not one of the actors. You’re sitting in the audience, watching the performance. This shift in perspective changes everything. Instead of embracing every thought or feeling, you can step back, observe, and decide how much attention each one deserves. Recognizing yourself as the observer helps you to detach from negativity. It doesn’t mean ignoring your thoughts or suppressing your emotions. Instead, it means seeing them for what they are: temporary visitors that don’t define you. For example, instead of thinking, I’m an anxious person, you can say, I can see I am anxious right now. This shift creates space between you and your feelings, allowing you to respond rather than react. This isn’t about disconnecting from life—it’s about engaging with it more fully. When you realize you’re not your thoughts, you stop being controlled by them. You no longer cling to the past or fear the future, and you find peace in the present moment. It’s like watching clouds drift across the sky. Some are light and fluffy, while others are dark and heavy, but all of them eventually pass. You remain constant, like the sky itself. To embody this idea, try a few simple practices. Pause when you feel overwhelmed and remind yourself,-I’m just noticing these thoughts. Visualize your emotions as leaves floating down a river, letting them pass without holding onto them. Or spend a few minutes each day meditating, focusing on your breath, and watching thoughts disappear. Understanding that you’re the observer-not your thoughts or emotions-frees you from the negativity. It lets you experience life with greater calm, clarity, and joy. So, the next time your mind feels like it’s running away with you, pause and remember: You are not your thoughts. You are the awareness behind them. You are free.  I’ve always been fascinated by the subconscious mind. Over the years, I’ve dived into books, attended workshops, and explored how this hidden part of the brain shapes our lives. One thing that stands out is how much the subconscious resists change. This isn’t just about mindset; it’s biological. The brain avoids forming new habits or beliefs because it takes effort. Sticking to what’s familiar is its way of saving energy. What some call “laziness” is really the brain’s way of protecting us from discomfort and uncertainty. This protective response goes back to how our ancestors survived. They stuck to routines that worked, avoiding risks that could put them in danger. Today, our subconscious works the same way, treating any change, such as starting a new job, learning a new skill, or questioning a belief as a potential threat. This triggers discomfort, stress, or self-doubt, often making us want to stay in our comfort zones. While this was helpful for survival in the past, it can now hold us back from growth and achieving what we really want in life. The good news is that we can overcome this resistance with small, consistent steps. Over time, these steps help the brain form new pathways, making change feel easier and more natural. Techniques like visualization, affirmations, and repetition are great tools to rewire the subconscious. Once we understand that resistance is just our brain’s way of protecting us, we can learn to work with it instead of fighting it. And I am reading some great books about this-more to come.  Empathy is an incredible gift that allows us to deeply connect with others, but it's also a quality that can be exhausting if not managed properly. Empaths—people who are especially sensitive to the emotions of those around them—often experience the world in a uniquely emotional way. They can sense the feelings of others just by being in their presence, picking up on body language, tone of voice, or even a person's mood without words being exchanged. This deep sensitivity means empaths tend to be highly compassionate, nurturing, and eager to help others, often offering a listening ear or a supportive shoulder without needing to be asked. Some of the most common traits of an empath include being intuitive, emotionally available, and often selfless. They are the people who can instantly tell when something's off with a friend or loved one, and they often feel others' pain as if it were their own. This can make them excellent listeners and compassionate healers. However, this level of emotional awareness also means they absorb the feelings of others, sometimes to the point of emotional overwhelm. Without firm boundaries, empaths can easily become emotionally drained, which is why it's so important to find ways to balance their ability to care for others with taking care of themselves. On the flip side, many empaths have an intense connection to nature and animals, finding peace and solace in the natural world. They are often drawn to careers that allow them to help others, such as counselling, healthcare, or teaching, where their natural empathy is seen as a strength. However, being an empath also means learning how to manage this gift—setting boundaries, practicing self-care, and finding grounding techniques to avoid burnout. Mindfulness and meditation are powerful tools for empaths, helping them stay centred and preventing emotional overload. By developing these practices, empaths can continue connecting deeply with others without sacrificing their well-being. If you're an empath or know someone who is, remember that it's a beautiful, powerful trait—but it requires care and attention to thrive.  Self-awareness is like having a secret superpower. It gives you the ability to stop overanalyzing every little thing that happens in your life. You don’t have to beat yourself up after a tough conversation or feel guilty about what you said. Instead, you can learn to let it go and move on. How many times have you replayed an awkward conversation in your head, picking apart every word and facial expression, wondering if you could’ve said something differently or acted better? The spiral of self-doubt can lead to feelings of guilt and regret. But with self-awareness, you can free yourself from this ongoing cycle.
Being self-aware isn’t about being perfect or never making mistakes. It’s about understanding how you think, feel, and act without constantly judging yourself. You notice when something doesn’t go quite right, but you don’t dwell on it or pick it apart. When you’re self-aware, you trust yourself more. You know that one awkward conversation or bad moment doesn’t define you. You stop feeling like you need to go over everything in your head, figuring out what you could’ve done better, because you get that not everything needs fixing or dissecting. A lot of us feel guilty after having a difficult conversation, especially if it didn’t go exactly as planned. But self-awareness helps you step back and ask yourself: “Did I mean to hurt anyone? Was I being honest and true to myself? Is this really something to feel guilty about?” Often, the guilt we feel is unnecessary and comes from overthinking. With self-awareness, you learn to see the situation for what it is, accept it, and let go. You stop punishing yourself for every little thing and instead focus on the bigger picture: you’re doing your best, and that’s enough. One of the biggest benefits of self-awareness is the ability to let things go. You’re not avoiding problems; you’re just choosing not to hold on to things that don’t need to weigh you down. You trust that you did your best, that you’ll learn from the experience, and that things will work out. When you let go, you’re not stuck in that cycle of replaying conversations or thinking about what you should’ve said or done. The more self-aware you become, the less you overthink. You stop stressing about every little detail and start to feel more confident in how you handle situations. You realize that not everything needs to be perfect and that you don’t have to have all the answers. You’ll still have tough conversations from time to time, but you’ll learn to reflect without getting stuck. You’ll know when it’s time to move on without carrying around unnecessary guilt or stress. Every Christmas in Sweden, we watch the cartoon Ferdinand the Bull as a tradition. And every time I cry for him, and I almost cry writing about this story. Ferdinand was so innocent when smelling his flowers under the oak tree. It brings back a lot of memories. Ferdinand the Bull is a sweet story about a bull who prefers to sit peacefully under a tree, smelling flowers, rather than fighting like the other bulls. When he was chosen for a bullfight because of his size, people expected him to be aggressive. But Ferdinand stays true to himself and refuses to fight, choosing peace over violence. The beauty of Ferdinand's message is simple but powerful: you don't have to be violent to be strong, and it's okay to be different and follow your own path, even when others expect something else from you. It's a story of choosing gentleness over aggression, a narrative that resonates with many as a metaphor for how we might approach conflict, identity, and societal pressures. However, in the real world, bulls in bullfights usually don't survive, which is sad. Ferdinand's story makes people feel compassion for him and makes us think about how animals are treated and why peace is so important. This contrast makes Ferdinand's tale both heartwarming and bittersweet, reminding us that the ideals of peace, compassion, and nonviolence must be pursued actively, even in a world that can be harsh, unfair and unforgiving.
One of my favourite topics is about free will. Do we have it? Or do we follow a programming? When we're hypnotized by fear and put under pressure, it's easy to feel like we're making choices freely. However, these decisions are often driven by deeply rooted programs and a sense of scarcity rather than actual free will. When fear takes over, our mind tends to default to old patterns of behavior and thinking. These patterns, or "programs," are usually developed from past experiences, societal expectations, and a survival mentality, which can limit our ability to make decisions that genuinely align with our higher self or true desires.
To live in alignment with divine will, it's important to free ourselves from these limiting programs and the societal pressure to conform. Divine will, or guidance from a higher power or inner wisdom, often shows us the authentic and right choices. But when judgments weigh us down—whether they're our own or imposed by others—it becomes difficult to hear that inner guidance. Society often tells us how things "should" be done, but following these outer expectations can lead us away from what is best for us. Simple: do not conform. Free will and divine alignment go hand in hand when we release the pressures and judgments that confuse our decision-making. This doesn't mean ignoring practical considerations or responsibilities but approaching them from inner peace and clarity rather than fear. When we make choices without the burden of fear or societal pressure, we can align our actions with our true purpose and the greater good, leading to more fulfilling outcomes. In the end, living in alignment with the divine will is about trusting ourselves and our inner guidance over the external noise. It requires us to let go of fear-based thinking and the need to conform, allowing us to live more authentically. Or you can say to follow your intuition. Generational trauma, also known as intergenerational trauma, is a concept where the emotional wounds of one generation can be passed down to the next through behaviours, patterns, and even DNA. When we talk about trauma being passed on genetically, it refers to how stress or trauma experienced by parents can cause changes in their DNA, which might affect their children and grandchildren. This means that the trauma your grandparents experienced could influence how you respond to stress today. It's like your body has a memory of the trauma, even if you didn't experience it yourself. However, it's important to note that while trauma can be passed down, healing can also occur and be passed to future generations. To fight generational trauma, awareness and therapeutic practices are important. Understanding this, can empower individuals to break cycles of trauma through therapy, mindfulness, and other healing practices. This understanding is important because it allows for both compassion and proactive healing, ensuring that negative cycles can be interrupted and new, positive ones created.  Finding happiness in our circumstances often comes down to how we view our situation. When we focus on small moments of contentment, we realize our cup is more than half full. This positive outlook helps us deal with life's challenges better. By appreciating what we have, even when things aren't perfect, we maintain our mental and emotional well-being. It's about recognizing the good in our lives and letting that gratitude guide us.
Empathy is key to this mindset. Understanding and sharing the feelings of others helps us connect on a deeper level, creating a sense of community and support. Empathy isn't just about listening; it's about genuinely caring and showing kindness. When we empathize, we create a ripple effect, encouraging others to do the same. This shared compassion boosts our own happiness by reminding us we're not alone. Combining gratitude and empathy leads to a more fulfilling life. When we appreciate small joys and show compassion, we create a positive environment for ourselves and others. Our cup isn't just half full—it's overflowing with potential for happiness and connection. This approach helps us face difficulties with grace and find joy in everyday moments that might otherwise go unnoticed. Beliefs shape our reality in powerful ways. When we have strong beliefs about ourselves, others, or the world, we often act in ways that make these beliefs come true. This idea, known as a self-fulfilling prophecy, shows how our expectations can bring about the outcomes we anticipate, whether positive or negative.
Think about someone who believes they are always going to fail. This belief affects their actions—they might avoid taking risks, give up easily, or approach tasks with a negative attitude. These behaviours increase the chances of failure, supporting their original belief. On the other hand, a person who believes they can succeed will face challenges with confidence, persistence, and a positive mindset, increasing their chances of success and confirming their belief in themselves. Our beliefs also influence how we interact with others. If we think people are generally untrustworthy, we might approach relationships with suspicion and defensiveness. This can cause others to respond in kind, proving our belief that people can't be trusted. Conversely, if we believe people are mostly good and trustworthy, we're more likely to be open, kind, and trusting, encouraging positive interactions and relationships supporting our initial belief. In short, beliefs act like filters through which we see our experiences. They guide our thoughts, emotions, and actions, shaping our reality according to our expectations. When we understand our beliefs' power, we can adopt positive, empowering beliefs that help us grow and succeed. By believing in our potential and the goodness of others, we create a reality that reflects these positive expectations, breaking free from the limitations of negative self-fulfilling prophecies. When it comes to mental health, it's very important to remember one thing: you are not your diagnosis. It's easy to get caught up in labels and categories, but the truth is, your personality is far more intricate and multifaceted than any diagnosis could capture. Sure, a diagnosis might provide some insight into certain aspects of your mental health, but it's just one small piece of the puzzle. Your personality is made up of countless experiences, emotions, beliefs, and behaviours that shape who you are. It's the total sum of your unique quirks, talents, strengths, and weaknesses. Putting a label on yourself can sometimes feel limiting and restricting (because it is). It's like trying to fit into a box that's way too small for you. But the reality is, you're so much more than any diagnosis could ever describe. You're a dynamic, ever-evolving individual with the capacity for growth, change, and resilience. So, instead of defining yourself by a diagnosis, focus on embracing your complexity and all aspects of who you are. Celebrate your strengths, acknowledge your challenges, and recognize that you are much more than any label could ever say. There is a theory that describes five major personality traits: extroversion, agreeableness, openness, conscientiousness, and neuroticism. These traits capture different aspects of a person's personality and how they typically behave, think, and feel. Because we are complex beings, we cannot be labeled as just one thing or two. Working from your deep interior means operating from your innermost self, where your authentic spirit and purpose reside. It's about tapping into your core values, passions, and beliefs to guide your actions and decisions. When you work from this place, you're not just going through the motions or following external expectations – you're aligning with your authentic self and expressing your unique talents and perspectives. This type of work goes beyond surface-level tasks and activities. It's about exploring your inner world, thoughts, emotions, and goals/dreams and channeling that understanding into your activities. Whether pursuing a career path that resonates with your values or engaging in creative pursuits that start your passion, working from your deep interior allows you to bring your whole self to what you do. It's a journey of self-discovery and growth, where you confront your fears and limitations, embrace your strengths and vulnerabilities, and cultivate a deeper sense of connection with yourself and others. By honouring your inner truth and living authentically, you can create a life that feels meaningful, purposeful, and fulfilling – one that reflects the essence of who you truly are.  Have you ever thought about asking for more wisdom in your life? It's like throwing open the doors to a cosmic library and saying, "I'm ready for some deep insights, universe!" Asking for increased wisdom is essentially setting a powerful intention. It's like telling yourself and the universe that you're up for some serious growth and eager to dive into the deeper layers of understanding.
Picture wisdom as this vast library filled with all sorts of knowledge and insights. When you ask for more wisdom, it's like exploring new sections of this mental library you never paid attention to before. Suddenly, you're stumbling upon hidden gems of understanding and perspectives you never considered. Wisdom isn't just about reading books or going to school; it's also about learning from life itself. When you put out there that you want more wisdom, the universe tends to respond by giving you experiences with valuable lessons. These lessons, whether they bring joy or challenges, add depth to your understanding. Wisdom often involves connecting the dots between seemingly unrelated things. When you ask for more wisdom, you might make connections between ideas, experiences, and concepts you hadn't thought about before. It's like solving a cosmic puzzle and seeing a clearer, bigger picture. Wisdom brings clarity – a sharpening of focus that helps you see through the noise and grasp the heart of situations. When you ask for more wisdom, you might experience moments of profound clarity, making it easier to make good decisions and navigate the twists and turns of life. Ultimately, asking for increased wisdom is an invitation to grow. It goes hand in hand with personal development as you learn from your mistakes, celebrate your victories, and transform into a wiser version of yourself. It's a journey that unfolds one insightful step at a time. So, why not give it a shot? Ask for more wisdom and see what unfolds. Whether through quiet contemplation, seeking advice from wise folks, or simply staying open to new experiences, the universe tends to respond to your genuine quest for wisdom. After all, the answers you're looking for might just be a question away. The sun has this amazing ability to light up our world with its warmth and contagious joy. Have you ever noticed how a sunny day can lift your spirits, casting away shadows and bringing a sense of happiness? Of course, you have! It's like a reassuring hug, a reminder that even in the darkest times, the sweet light from the sun can guide us back to joy. On the other hand, rain, important for growth and nurturing the earth, can sometimes feel like a drain on the soul. The tapping on the windowpane can be both poetic and melancholic, encouraging moments of introspection. It's as if the rain directs us to reflect, inviting us to look inward. Our lives often mirror the parts of nature. There are sunny days when everything feels bright and full of possibilities. And then the rainy days, when the soul craves to be a hermit. Recognizing the emotional weather inside allows us to guide it consciously. Chasing happiness is a bit like chasing the sun. It involves seeking out those moments of warmth and light that bring a smile to our faces. Consciously choosing activities that make our souls radiate joy becomes a meaningful pursuit. While we can't control the external weather, we can certainly create our own emotional climate. Just as the earth needs both sun and rain for growth, our lives are a balance of highs and lows. Embracing the ebb and flow, the sunny days and the rainy nights, allows us to appreciate the full scope of emotions. In this dance of contrasts, we find the richness of our human experience. So, let's chase the sun, not just in the sky but within ourselves. Let's savor the moments of happiness, basking in the glow of positivity. And when the rain comes, let's remember its role in our growth. Together, they create this beautiful tapestry of our lives – a story of chasing happiness under the heat of the sun and finding solace in the rain.  Engaging your heart and intuition in decision-making involves tapping into emotional intelligence, deep self-awareness, and inner guidance.
Here are ways to incorporate your heart and intuition into the decision-making process: Listen to Your Emotions:
By combining the emotional intelligence of the heart and the subtle knowing of intuition, you create a holistic approach to decision-making that considers both rational analysis and deeper, intuitive insights. Try it! |
Annica JohanssonMy name is Annica Johansson and I am an Artist, Life Coach and a Sound Healing Therapist. I am writing about personal development, daily musings, spirituality and depicting mother nature's amazing beauty. Welcome! Categories
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