- A wave is any situation that activates old patterns, strong emotions, or automatic urges. It might be a conversation, a stressful day, loneliness, celebration, or simply being tired. The goal isn’t to avoid waves but to recognize them before they pull you off course.
- Whispers are the automatic thoughts or inner messages that show up during a wave—the justifications, fears, and stories that try to pull you back into old patterns.
- This worksheet helps you prepare before the wave arrives. By identifying the situation, the whispers you expect to hear, and the beliefs beneath them, you can respond from awareness instead of autopilot.
Fill in the following sentence stems with whatever comes up for you. The idea is to write, not think, your way to your highest self.
The situation that could trigger or expose the wave is…
This situation is sensitive for me because…
The whisper I expect to hear is…
If I follow that whisper, I’ll probably want to…
Really beneath the whisper is the belief that…
The part of me that is saying this is trying to protect me from…
That part feels…
Where do I think this belief came from?
Is this belief completely true?
To challenge this belief, I will remember…
If I get triggered, instead of automatically __________, I can…
