Time: 20 Minutes

Benefits: Joy, Connection, Healing

Method: Reading, Writing, Planning, Executing Actions

Time: 20 Minutes

Benefits: Emotional Release, Physical Relief, Inner Peace,

Method: Reading, Vocal Expression, Physical Movement.

Time: 20 Minutes

Benefits: Self-Love, Positive Self-Image, Emotional Healing

Method: Video Session, Guided Mirror Work, Interactive Self-Reflection

PT: Claire Anstey

Time: Flexible - 10 minutes to several hours, depending on introspection depth

Benefits: Self-Discovery, Clarity, Personal Fulfillment

Method: Journaling, Guided Introspection, Deep Questioning, Personal Reflection

Time: 10 Minutes

Benefits: Calmness, Enhanced Confidence, Resilience, Subconscious Reprogramming

Method: Verbal & Auditory Exercise. Guided Script Reading, Subconscious Engagement, Emotional Expression

PT: Claire Anstey

Session Preparation and Equipment: Find a quiet and comfortable space where you will not be disturbed. You may choose to stand or sit in a relaxed position. Have a journal handy for any insights that may arise. Ensure you're in a space where you can speak aloud without interruptions.

Time: Variable, Starting with a 3-minute read

Benefits: Enhanced Mood, Increased Sociability, Stress Reduction

Method: Initial Reading and Engaging Activity

Time: Variable: 3-minute read followed by a 30 to 45-minute letter-writing exercise

Benefits: Enhanced Self-Esteem, Increased Self-Support, Emotional Resilience

Method: Guided Self-Reflection and Personal Letter Writing

Time: Variable, 3-minute read followed by 30 to 45 minutes for the exercise

Benefits: Goal Clarity, Self-Empowerment, Actionable Planning

Method: Personal Mission Statement Creation & Reflective Writing

Time: Variable, 3-minute read followed by 30 to 45 minutes for the exercise, with additional time as needed for personal reflection and creation

Benefits: Emotional Release, Coping with Grief, Personal Healing

Method: Written Reflection, Practical Exercise with Crafting

Time: 3-Minute read followed by 30 minutes for the exercise, with additional time as needed for reflection and transformation

Benefits: Shift in Perspective, Reduction in Negative Self-Talk, Enhanced Self-Love

Method: Reflective Writing & Cognitive Reframing

Time: 3-Minute read and then 15 minutes to schedule the exercise, followed by a 30-minute commitment

Benefits: Enhanced Mood, Increased Joy, Emotional Resilience

Method: Reading and Planning of an Activity

Time: 45 Minutes , 20-minute video and 25-minute journaling exercise, can be completed in two parts

Benefits: Enhanced Understanding of Regret, Improved Emotional Navigation, Personal Growth

Method: Video Viewing & Reflective Journaling

Time: 20 minutes

Benefits: Reduced Workplace Anxiety, Enhanced Self-Acceptance, Improved Confidence

Method: EFT Tapping Sequence & Positive Affirmations

Time: 20 minutes

Benefits: Stress Relief, Emotional Balance, Enhanced Calm

Method: EFT Tapping Technique & Relaxation Exercises

Time: 34 minutes (9-minute video and 25 minutes of journaling)

Benefits: Increased Awareness of Mental Health, Challenge to Gender Norms, Enhanced Self-Understanding

Method: Video Viewing & Reflective Journaling

Time: 45 minutes (20-minute video and 25 minutes of journaling, can be completed in two parts)

Benefits: Transformation of Shame, Enhanced Self-Awareness, Strengthened Connections

Method: Video Viewing & Reflective Journaling

Time: 32 minutes

Benefits: Enhanced Immune Function, Reduced Stress, Improved Well-being

Method: Guided Hypnosis Audio, Deep Relaxation

Time: Variable (depending on the extent of daily activities analyzed)

Benefits: Increased Motivation, Enhanced Goal Alignment, Improved Perspective

Method: Written Exercise

Time: 21 minutes

Benefits: Removes Mental Barriers, Enhances Personal Growth, Facilitates Manifestation

Method: Audio Session, Guided Meditation

Time: Variable (depending on the time taken to engage deeply with the steps)

Benefits: Boosted Confidence, Enhanced Emotional Management, Reduced Anxiety

Method: Written Exercise, Visualization, and Emotional Anchoring