The new year is a natural time for reflection. Many of us feel the urge to set goals, dive into resolutions, and strive for a fresh start. Yet, how often do these ambitions fade as the months go by? The truth is, that when we rush into external goals without first reconnecting with ourselves, we miss a vital step. This year, instead of focusing solely on outward achievements, let’s turn inward. Reconnecting with yourself can be the foundation for meaningful and lasting change.

 

Why Reflection Matters

 

Reflection is more than just a pause to look back—it’s a chance to recalibrate. Without it, we risk carrying unresolved emotions, unhelpful patterns, and mental clutter into the year ahead.

For example:

• You might set an ambitious goal to improve your fitness but still carry guilt or frustration about past attempts.
• Perhaps you’ve resolved to build stronger relationships but haven’t addressed the overwhelm that’s left you emotionally drained.

Without reflection, these lingering feelings create invisible barriers, making it harder to stay aligned with your goals.

When you reflect, you acknowledge what’s truly happening beneath the surface. You create a clearer, lighter path forward, one that’s rooted in self-awareness and authenticity.

 

 

3 Steps to Reflect and Reconnect

 

Step 1: Acknowledge What You’ve Been Carrying

Begin by tuning into what’s weighing you down.
Ask yourself: What patterns, emotions, or beliefs have been shaping my decisions?

• Are you overcommitting out of fear of letting others down?
• Do you avoid setting boundaries because you feel guilty?

This is not about blaming yourself but creating a moment of honesty. Sit quietly, close your eyes, and notice where tension or heaviness resides in your body. Let these feelings come to the surface without judgment—they are simply clues to your next steps.

Step 2: Release What No Longer Serves You

Letting go is essential for creating space to grow. This might feel abstract, so here’s a guided practice to make it tangible:

The Write-and-Release Method:

1. Take a piece of paper and write down one thing you’re ready to let go of. For example:
   • “I release the need to seek validation from others.”
   • “I let go of the fear of taking up space.”
2. Beneath it, write why you’re ready to release it.
   • “This belief has kept me small and exhausted. I’m choosing freedom instead.”
3. Take a symbolic action to release it. You could burn the paper (safely), tear it into small pieces, or even bury it in the ground as a way to let nature transform it.

This simple but powerful act helps your brain and body process the shift.

Step 3: Set Intentions for Growth

Now that you’ve created space, it’s time to plant seeds for the year ahead. Intentions are different from goals—they focus on how you want to feel and who you want to be rather than what you want to achieve.

Ask yourself:

• What does feeling connected to myself look like?
• What small, consistent practices can support that feeling?

For example:

• “This year, I will nurture myself by scheduling time for things that bring me joy.”
• “I will practice speaking kindly to myself, even when I make mistakes.”

Intentions grounded in self-connection create lasting change because they align with who you are, not just what you do.

 

 

Introducing the ‘What, So What, Now What’ Reflective Journaling Tool

A powerful tool for deeper reflection is the ‘What, So What, Now What’ framework. This structured journaling practice encourages you to reflect on your experiences, draw insights, and create actionable steps forward.

How It Works:

1. What: Describe the situation or experience you’re reflecting on.
   • Be factual and objective. What happened?
2. So What: Explore the meaning or impact of this experience.
   • How did it affect you? What did you learn?
3. Now What: Identify what you want to do moving forward.
   • What action will you take as a result of this reflection?

Example:

Let’s say you’ve been feeling disconnected from yourself and others.

• What: “Over the past year, I’ve felt overwhelmed and disconnected. I’ve spent so much time focused on work and taking care of others that I haven’t had time for myself. I’ve noticed I’m more irritable and less patient with those I love.”
• So What: “This has made me feel exhausted and distant from my family. I’ve realized that when I don’t care for myself, I can’t show up fully for others. I miss feeling calm and present.”
• Now What: “I will start prioritizing small moments of self-care each day. I’ll spend 10 minutes journaling in the morning and take a short walk after dinner to reset.”

This framework is a practical way to deepen your understanding of what’s happening in your life and create intentional change.

 

Reconnecting with Yourself

Reflection and release set the stage, but the real magic happens when you actively reconnect with yourself. This is about coming home to your body, emotions, and inner wisdom.

Try This Somatic Practice: “Tracing Your Edges”

This gentle practice helps you reconnect with your body and sense of self:

1. Sit in a quiet, comfortable place. Close your eyes if it feels safe.
2. Place your hands on your thighs. Slowly trace your hands down your legs, around your knees, and back up your sides. Repeat this motion, moving along your body as if you’re exploring its boundaries.
3. As you move, say to yourself: “These are my edges. This is my space.”
4. Notice any sensations—tingling, warmth, or ease. This simple act can ground you and help you feel more present in your body.

When we take time to reconnect with ourselves in these small, mindful ways, we strengthen our ability to navigate life with intention and resilience.

 

Conclusion

This year, let’s focus on starting with you. When you’re deeply connected to yourself, everything else—relationships, goals, and personal growth—falls into place naturally.

Reflection, release, and reconnection aren’t just practices—they are powerful acts of self-care that create space for transformation.

 

Ready to Take the Next Step?

If you’re feeling ready to reclaim yourself and create meaningful change, I invite you to join my 90-day program “Journey Back to Yourself”.

This structured, supportive space is designed to help you reconnect with yourself, reduce anxiety, and rebuild healthier relationships. Together, we’ll take the steps to reclaim your life from the inside out.