The Next Step. Introduction

The Next Step. On-Line Interactive Wellbeing Program


Welcome to ‘The Next Step’, an online interactive program which helps you integrate your emotional connection, enhance your relationships, and improve your wellbeing.

The program consists of four Modules, each of three lessons, and comes to you in 12 instalments. It’s like your own personal mentoring program with James and Kirsty. We’ll include a video with each session, and you can email us any time you have questions about the content.

It is self-paced. You can go through it as fast, or as slow, as you like. Allow around 20-30 mins of reflective time for each session.


The most important thing to remember is that change is created when you take action.

So if you read the lessons, but don’t follow through with the activities, the effect will not be as transformative as if you decide to let them settle within, and watch how you live them.


Human Beings are an integration of four elements, our body, mind, emotions and something larger, our spirit.

The program modules follow these elements.


The start of this course revises information covered during the PutYourHandUp workshop.

Here is a reminder of some of the key themes, and some short consolidation exercises to assist you integrate your lessons:


Your Subconscious Mind

This element of your mind makes up at least 50-60% of our mental capacity and its language is images and emotions.

It is the home of subconscious programs – learned behaviours or traits we develop over time, and often for self defence reasons. In other words, these programs are designed to protect or make life easier for ourselves. The average adult has around 60,000 of these programs within our mind. We can consciously de-program them when we become aware, simply by using the Emotional Release exercise we used in the afternoon session.

Listen to the Emotional Release exercise now.


You control Three things in life:  

  1. Your Thoughts
  2. Your Words
  3. Your Deeds.

No one controls ours and we don’t control anyone else’s.

We can, however let some people have an unhealthy influence over them. Often this occurs because we attach significant importance to the person, or their position. An example would be a family member, friend or boss.

We also can find ourselves thinking more about what we don’t want more than what we do want.


So, to bring it to the forefront of your awareness, list three people in your life who you allow to have an unhealthy influence on your thoughts, words and deeds:





How do you allow that influence to play out?

(For example do you allow your Mother to tell you what to do, which often falls against what you truly want? Or do you find yourself having to say yes to your boss, even when it creates pain for you?)


When looking at each of the three relationships listed, what feeling comes up for you. Allow yourself to feel it and then ask the question – what is the message you have for me?


Now, what do you want to do to regain control of your thoughts, words and deeds in these relationships?

(Write them down as a commitment to yourself: I commit to looking at my Mum with compassion and love, whilst acting in a respectful way that is best for me.)


Integrity: My Word Is My Bond.

Our life is an integration of all our parts. We cannot compartmentalise our existence and expect not to feel friction or stress.

Toxic stress is more often than not caused by living out of integrity, or alignment.

Coming back into alignment requires us to make changes that may initially cause a certain level of pain.

By hanging onto the past and not completely letting go, we cause this pain.

You may have done this short exercise in the workshop, but we encourage you to do it again and take it to the next level.


List the top five things that you have going on in your life currently. Things that are taking up your time and energy. Look across all areas of your life and then list them below:







Now take yourself through the heart centering exercise we taught you during the workshop. An audio of it is here:


Listen to the heart centering exercise now.


Now answer the question below.


If I were to know, what is my purpose?


Now look at what you have written and consider what you’re currently involved in. Are they aligned?

If they are, awesome.

If not, you now have a choice, continue out of alignment or make changes.


For some making changes may seem like a huge task, so break it down by asking,

“If change was possible, what’s the first step I can take on that journey?”


Now, if you attended a PutYourHandUp workshop, remember back to your personal takeaways:

  1. What were the biggest a-ha moments, or messages, you took away?
  2. How can you best integrate this take-away into your life, so it aligns with who you are?
  3. This may seem like an overwhelming question so, if it does, take a deep breath and ask “What is the FIRST STEP?”

Now, using the commitment phraseology, write out a commitment to yourself to live the lesson.

I commit to ……

For example: I commit to doing exercise three times a week; or I commit to each day sitting down in front of my partner and telling them how much I love them.


A great way to keep yourself accountable is to put your commitments in open view.


We have recreated the integration page you completed during the last session. Print out the linked PDF below and write your commitments in each one of the physical, mental, family, emotional and spiritual boxes. Then put it in a place where you’ll see it every day. For example, on the fridge door or above your bed.



And that’s it for now. We’re ready to begin the first session of The Next Step. You will hear from us again in a few days ….


Man hugs and Big Love   

James and Kirsty