Change can begin with one thought.
Start your Upward Spiral with a free 2-day workbook.
Practice a more intentional way of speaking to yourself with guided “I AM” statements, breathing, and reflection. Explore two simple practices from Dr. Shauna Rossington’s Upward Spiral approach, one day at a time.
You don’t have to change everything today.
Begin with a pause, a breath, and a thought you choose to practice.
Two days. Two practices. A place to begin.
DAY 01
Own your “I AM.”
Choose a statement that reflects who you are and who you are becoming. Pair it with breathing, repetition, and a guided journal prompt.
“I AM worthy of love.”
DAY 02
Choose what is yours to carry.
Explore “Not my sink, not my dishes,” a reminder to pause before taking on other people’s problems. Reflect on boundaries and your own peace.
“I AM responsible for my own peace.”
What we practice, we strengthen.
Use this sample to begin noticing the thoughts you return to and practice a more intentional response.
Guided breathing and mantra practice
Space to write your own “I AM” statement
Reflection worksheets and completed examples
A thoughtful starting point, from Dr. Shauna.
Dr. Shauna L. Rossington, LMFT, DBA
A licensed therapist and author, Dr. Shauna draws on decades of experience in mental health and addiction recovery. Her work invites people to explore the thoughts, habits, and sense of identity that shape how they move forward.
A few things you might be wondering
What is included?
A free, 9-page PDF with an introduction, two daily practices, reflection worksheets, and completed examples to help you get started.
Do I need mala beads or any supplies?
Mala beads are optional. You can complete every practice without them. Use a pen and a printed copy, or read the PDF and reflect in your own notebook.
Is this only for people in recovery?
The sample comes from Upward Spiral to Sobriety. Its practices explore self-talk, mindfulness, and boundaries, and can also support broader personal reflection.
Is this a substitute for therapy?
No. This workbook is an educational resource for personal reflection. It does not replace therapy, diagnosis, or individualized treatment.
Your next thought is a place to start.
Download the free 2-day workbook and begin your Upward Spiral.