Journalling with Music. ❤︎

Andrea Tsen
Jul 18
5 min read

Step One: REFLECT

Choose a playlist that speaks to your current state.
What genre/decade are you being drawn to? What's the feeling?
Listen with headphones.
*You may sit/lay down or move your body.
Play the playlist in a comfortable space with a pen and notebook in hand. No skipping songs. Free-write whatever comes to mind.

Step Two: CREATE

Choose a playlist that makes you feel uplifted and good, pick songs that drive momentum and visions of "who I want to be."
Listen with headphones. Let your mind wander wherever it wants to go.
This is your vision - how does it feel?
*You may sit/lay down or move your body.
Make it visual. Go online and look for photos, images, videos, stories, role models, inspiration and leaders. Curate your social accounts to only people you admire. You're looking for examples to create a mental image of the ideal version of you and your life.

Step Three: INSTALL

Choose a playlist so good you can listen daily. *Listen every day for 21 days, minimum.
Listen every day, first thing in the morning for 21 days.
*You may sit, lay down, walk or dance.
Observe your life.

FOLLOW THIS DAILY:

AM intention for the day. Take a look at your schedule and decide how you want to feel.

*Self image tip - Choose what to wear based on this feeling.

PM gratitude recap.

*End every evening by writing a list of moments, people and experiences that made you feel good.

Here's how I perceive gratitude.

>> If someone asked you for something, and you delivered, wouldn't it be nice to receive a thank you? And at the very least, acknowledgment that you did indeed deliver what was asked of you?

I bet you're more willing to do things for those who say thank you. It's called appreciation.

Appreciation means to increase. Meaning when you show appreciation, that thing you are appreciating, naturally increases.

Repeat:

AM- Intention for the day - How do I want to feel?

PM- Gratitude List - list thoughts, moments and experiences worth saying thank you for.

Rule #1 Be The Example.

Step One: Reflect

Who was your first role model?

First feminine role model - my mom. In elementary school I made a whole project with the reasons why she's my hero.

First masculine role model - Martin Luther King Jr. In grade 3, our teacher showed videos and taught us about black and white history.

Thinking back to childhood, which movie(s) influenced you the most?

List entertainment you were drawn to, watched multiple times, including that which you were exposed too early. Pay attention to media that stood out but you couldn't understand at the time.
SELF CARE : get comfy and watch back as an adult. Can you see references that may have impacted your life?

🙋🏽‍♀️ I watched this so often they felt like my friends.

Who did you look up to as a kid?

Who did you want to be like?

Did you feel validated as a child?

Who did you believe you had to become to be what you thought ________ wanted you to be?

As a child, what music influenced you?

ASSIGNMENT:

Make a list of all your favourite songs/artists from childhood.
Make a list of all your favourite songs/artists from your teen years.
Put them all on a playlist and go listen. 🎧🎵

What does the playlist tell you about yourself?

💭✍🏽

. . .

How to make a playlist:

Clear your mind to the best of your ability and set an intention.
Start with the first song that comes to mind and add it to a new playlist.
Listen to the song and intuitvely keep adding whatever pops into your mind. Spotify suggestions help, choose only the songs that jump out at you. Your mind already knows.
Keep adding until it feels complete.

Go listen as if the playlist is speaking directly to you.

What is it saying?

*as you listen, delete any songs that don't feel fit.

*Keep a pen and paper handy in case you wanna take notes.

Step Two: Create

Create a vision so big, powerful and intriguing that you cannot live without it.

How to make a VISION BOARD

2015 Vision Board workshop with The Sparkle Project BC

Close your eyes and picture the ideal version of you.

What's your personal style?

How do you speak, dress, move, present yourself?
What kind of car do you drive?
Where do you live?
What kind of relationship(s) are you in?
What do you do for fun?
How do you relax?
What food and activites keep your body healthy?
What is your dream so big you're scared to dream it?
How do you receive an income?
What's your financial situation and what do you use the money for?
What message do you stand for?
Where do you spend your time?
Who do you hang out with - what kind of people and what are you doing together?
Do you have a family - what does that look like? What's your role?
Do you cook? What kind of home do you live in? Who cleans it?
If you could hire an ideal group of employees to help you accomplish your goals, what kind of people and skillset would you look for?
What value would you bring as an employer?
If you could put an ideal partner on paper, qualities about them and the relationship you're looking for, what are the details?
When you walk into a room, how are you greeted? How do you show up?
What do you do with your time?
Do you travel, where? Who do you travel with and what kind of transportation?

If you could be, do, have anything - nothing was off limits, no one would be upset and everything is available - what do you want?

*The more detail the better, then let it go and follow with action as it shows up.

Your job, is reminding yourself that you are indeed already worthy, deserving and enough, for every single thing you've added to this board.

The great and powerful Universe already said yes. Notice when signs point you in the direction, and act on them.

🙏🏽

*Pro Tip - if you can't see these things for yourself, yet, think about your ideal partner.

Desribe to yourself, in detail, the perfect man or woman. Write yourself a story of who they are, how they treat you, their successes, habits, personality taits and qualities. What do they do with their time? What do you do together? How do they look? How do they dress? How do they act?

Then ask yourself, honestly - Are you currently a MATCH TO THEM?

What changes would it require to become your ideal partner's match?