Lesson 4: The Daily Harmony Exercise: Aligning the Levels of Self

Forgive Yourself and Start Fresh
by Mary Hayes Grieco

Lesson 4: The Daily Harmony Exercise: Aligning the Levels of Self

This centering practice is the basis for a whole new relationship with yourself.
Its benefits cannot be underestimated! It helps you get acquainted and aligned with the important levels of yourself, master your vital energy, and to walk through the world in a masterful way. Think of it as your “Healthy Energy Hygiene,” and do this daily as faithfully as brushing your teeth, fixing your hair, etc.

This is a great self love practice to employ any time you are about to be in a complicated or stressful situation, or around an upsetting or negative person – it will really help you to be your best – empowering you to stay strong in yourself, and to respond wisely instead of reacting.

Suggestion: Do this exercise every day throughout this course – it will get you “warmed up” for the experiences of forgiveness that start in Lesson 9.

You can do it with my guidance in the audio version on days you have time – it’s 16 minutes – and it would be great to do that at least twice a week, so you can really get there.

On other days when you are on the run, you can review the written version and the diagram and do it quickly, in the morning, or any time before an event in which you want to be sure to be centered. In this lesson, there is an audio version, a detailed written version, and short “checklist” version, to print out and refer to, day by day. The first time, study them and then do the audio lesson.

But first, let’s think about yourself as existing on different levels, which you are going to bring into harmonious alignment.

The Levels of Self

Your Adult Personality: An integrated system of body, emotions, mind, and subtle energy

This is your basic adult everyday self. Your name and identity. You are influenced by genetics, geography, history, culture, education. You have a job, roles, relationships, etc. You can be seen as a “type” of person: a Taurus, an ENFP, introvert/extrovert, A Number 7 in the Enneagram, etc. in the various personality analysis systems.

Your Inner Child

The part of you inside which is still young and vulnerable, needful of nurturing, protection, and guidance. S/he is pure vitality, innocence and trust, creativity and playfulness. S/he can be any age, but usually is experienced at the age in which you most needed skillful parenting, and there is still a developmental need seeking fulfillment. The child needs to be safely ensconced in our heart and our caring awareness.

Your Soul, or Higher Self

The eternal spark of Higher Self has journeyed through many incarnations and is guiding your personality towards the fulfillment of your purposes in this lifetime. It is all wise, all loving, and protective; it is the peacefully detached witness of all of your life situations. It dwells within the light of the Source, inside the heart of the Creator, so it is aware of oneness and timeless cosmic truth, yet it is your personal advocate and your partner in walking a successful life path.

The Source

God. Creator. The Universe. Great Spirit. All that is. The Unified Field. Ground of all Being. The Great Mystery. Call it whatever you want to, because it is beyond words anyway. You’re inside It. It’s inside you.

The Daily Harmony Exercise

1. Call yourself here to the present when you wake up in the morning. Say your own name in a strong voice. Sing or hum a song you love.

2. Ground yourself into the Earth. Imagine roots or cords sprouting down from your feet to the fiery core of the earth. Imagine the earth’s strong nurturing energy rising up through your feet and legs to the bottom of your spine (root chakra) and anchoring you into the earth.

Affirm this: “I am (your name) , grounded into the Earth”.

3. Contain yourself. Visualize in front of you a container for your spiritual energy that looks just like your physical body—like a glass statue of yourself, only it’s supple, breathe-able. Slip it on you like a second skin. Pause to remember that you will take responsibility for all of your own feelings and intentions today.

Affirm this: “I am _____ , contained within myself”.

4. Protect yourself. Picture your aura around you like a bubble that is strong and firm. Instruct yourself that your aura will allow you to share positive, life-giving energy with others and it will filter out unwanted influences. Breathe into your space, and imagine your breath fills it with your own colored light.

Affirm this: “I am ______, protected in my own safe space”.

5. Check in with your Inner Child. Remind your little self that s/he is safe and loved, right inside your own heart. Ask if there’s anything s/he needs today now to feel more secure or have more fun.

6. Open up the channel to guidance and intuition. Imagine a clear ‘pipeline’ that extends from the top of your head, at your crown chakra, upward to the light of your soul, located at the transpersonal chakra (12-18 inches overhead.) Your soul, and this chakra, are connected to the vast wisdom of God, and/or the Universe. Tell your soul that you are open to guidance and intuition to help you experience the best day possible, and to please bring to you throughout the day everything you need for safety and happiness.

Affirm this: “I am _______, open to guidance and intuition for my safety and happiness”.

7. State your present intentions. Invoke your intelligent will to create what you want to for each day: it might be an attitude, or an experience, or the accomplishment of certain short-term or long-term goals. Be clear about what’s important to you today and say it out loud. Then walk forward, and stay present, with your intuition open and your boundaries intact. You will amaze yourself with new ease and productivity!

Affirm this: (Ex.) “Today I will easily finish my school paper”. Or “Today I will be open to sharing the best that’s in me with my spouse”. Or “Today I will remain in the goodness of the present moment”.

8. Picture yourself going through your day with your personal space intact, fulfilling your intentions. Imagine yourself going through your upcoming meeting or work day with your roots into the ground, your own energies contained, your mind open to wisdom and intuition, and your aura shielding you from unnecessary distraction, as you fulfill your intentions. Clearly visualize yourself at your best.

Affirm this: “Today I will operate as my best self. I am ______, grounded, contained, and protected. I am open to guidance and intuition as I gracefully fulfill my intentions”.

9. Check in with yourself a few times during the day. Are you contained? Have you lost your grounding? Can you empty your mind and listen ‘up’ with your intuition? Renew the integrity of your personal space especially before and after events that trigger anxiety for you. Remember your intentions. If you’ve lost your boundaries or your intentions, notice what stimulus made you lose it, and make notes to do some self-healing around this issue.

10. At the end of the day, clean out your personal space. Notice what concerns you have taken on that are not yours. Breathe them away. Notice what people and problems you carried along with you that you need to detach from. Give them full responsibility for themselves. Notice what you’ve accomplished and feel grateful about. Release your expectation about anything that remains undone. Go to bed with a clean mind, after your masterful day!

Mary guiding the Daily Harmony Exercise (16:30)>>

 The Daily Harmony Exercise– Short Checklist

1. Call yourself here. Say your own name in a strong voice.

2. Ground yourself into the Earth. Feel the roots of the Earth.

Affirm this: “I am (say your name) , grounded into the Earth”.

3. Contain yourself. Gather your emotional & spiritual energy close in to your body.

Affirm this: “I am _____ , contained within myself”.

4. Protect yourself. Visualize and strengthen your aura. A bubble of light around you

Affirm this: “I am ______, protected in my own safe space.”

5. Check in with your Inner Child.

Does she need something today for safety or fun?

6. Open up the channel to guidance and intuition.

Affirm this: “I am _______, open to guidance and intuition for my safety and happiness.”

7. State your present intentions.

Affirm this: (Ex.) “Today I will easily finish my school paper”. Or “Today I will be open to sharing the best that’s in me with my spouse”. Or “Today I will remain in the goodness of the present moment.”

8. Picture yourself going through your day with your personal space intact, fulfilling your intentions.

Affirm this: “Today I will operate as my best self. I am ______, grounded, contained, and protected. I am open to guidance and intuition as I gracefully fulfill my intentions.”

9. Check in with yourself. Are you strong and relaxed inside your healthy personal space?

10. At the end of the day, clean out your personal space.