Week 1: Acceptance
IN THIS LESSON
Accept your current physical state and pursue growth.
Accept your naturally occurring emotions with curiosity over judgement.
Accept your complex physiology as a temple that requires stewardship.
DAILY BOOKENDS
Morning Routine:
Wake-Up: Aim for consistent wake-up time.
Hydrate: Drink a full glass of water immediately upon waking.
Light Exposure: 5-10 minutes natural sunlight exposure.
Physical Movement: Engage in 20-30 minutes moderate activity (walk, yoga, stretching).
Mindfulness Moment: Short prayer, meditation, or journaling session (5-10 min).
Nutrition: Healthy breakfast to fuel energy and focus.
Evening Routine:
Screen-Free Zone: 60 minutes before bed, avoid screens.
Wind Down: Relax with gentle activities (reading, stretching, gentle music).
Journaling: Reflect on day's events, emotions, and thoughts. Set intentions for tomorrow.
Sleep Preparation: Quiet, dark, cool room. Consistent sleep time.
Morning: Notice your emotions without judgment. Journal briefly about your initial feelings upon waking.
Evening: Reflect on how your emotions influenced your day. Write down one emotion you handled well and one you'd like to approach differently tomorrow.
😌 The Feelings Check-In
Daily Emotional Awareness Practice
Use this tool once per day to name, explore, and release your emotions in a healthy way.
1. Name it to tame it
What am I feeling right now?
→ This is: _____________ (e.g., anger, anxiety, sadness, guilt, etc.)
2. Locate the feeling
Where do I feel it in my body?
→ I feel it in my: _____________ (e.g., chest, throat, stomach, shoulders)
3. Accept, don’t resist
Can I accept that this emotion is here, even if I didn’t choose it?
→ Yes / No
Write a sentence of permission:
→ “It’s okay that I feel __________ right now.”
4. Remember it’s temporary
On a scale of 1–10, how intense does this emotion feel?
→ Intensity level: ___ / 10
Take a breath and say:
→ “This feeling will pass. I am safe.”
5. Investigate the trigger
What triggered this emotion? What might it be pointing to?
→ Triggered by: _____________
→ This might mean I need: _____________ (e.g., rest, boundaries, connection)
6. Surrender control
What would it look like to trust the process instead of forcing an outcome?
→ Today, I will release control by: _____________ (e.g., letting go of an expectation)
📝 Optional Reflection Prompt:
At the end of the day, journal about how this practice helped or challenged you.
“Be angry and do not sin; do not let the sun go down on your anger.” –Ephesians 4:26
🧠 Devotional: Emotions are not enemies. Even Jesus felt deeply—anger, grief, joy, and compassion. The goal is not to suppress but to steward our feelings wisely.
🙏 Prayer: “God, help me to feel without fear, to name my emotions with honesty, and to trust You with what rises up inside of me.”
📝 Journal: What emotion surfaced most today? How did I respond to it? Did I react or reflect? What might God be revealing through this emotion?
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Request a 30 or 60 minute coaching session if you need any support during your AMP journey. If you desire to go deeper, request an appointment with a Licensed Professional Counselor or Registered Dietitian Nutritionist at Anchored Mind.