The Namaste Card is a practice I developed as part of working my way out of a major depression.
I want to tell you about a practice that I developed when I was most depressed and confused. I had just been through one of the longest hardest stretches of depression in my life and, in the midst of the worst of it, I had begun recovering my resilience which was like stumbling upon some kind of hidden, forgotten reserves
But the problem was I was continually forgetting what I was doing. And I don't just mean ordinary forgetting. I would commit myself to healing, working with my emotions, and figuring out what was underneath this depression. But then, the next day, it would be like two or three in the afternoon before I even remembered that I had committed myself to this journey of getting strong and healthy. I recognized this was the first main obstacle: forgetting who I am and forgetting what I am doing.
So to solve this, I got an index card and wrote down a few sentences to remind myself what I was about, what I was doing. I left that card on top of my phone, so it would be the first thing that I would see when I wake up to look what time it is.
I developed a habit of reading that card first thing in the day, and a few times throughout the day, to remind myself of what I'm doing. I begin to refer to this practice in my journal as my Namaste Card. This practice is so useful that I still use it—even though a long time ago I stopped forgetting who I am and what I'm doing. This practice still grounds me, it's still reorients me.
You can write a new card anytime you need to. Anytime you need to refresh or update your reminder at the beginning of the day. I usually end up doing this around once a week, but at the beginning, I was writing down new fresh things every day. It can be good to write a new card if you notice it's starting to get stale. Below, you will find instructions and guidance for how to do this practice. And I hope you find it as useful as I do. Just the other day I had a client who described this practice as “surprisingly effective.” And I hope you find it to be that as well. Good luck with your integration.
EXERCISE: Namaste Card
- Prepare Your Materials: Gather an index card and a pen. Keep these handy by your bedside or where you usually keep your phone.
- Reflect on Your Goals: Take a few moments to think about what is most important to you at this moment in your life. What do you keep forgetting that you want to remember first thing in the morning?
- Write Your Intentions: On the index card, write a few sentences that remind you who you are and what you are doing. Be specific and concise. This should take you no more than five minutes.
- Place the Card on Your Phone: Put the card on top of your phone. This will ensure that it's the first thing you see when you wake up in the morning.
- Start Your Day with the Card: As part of your morning routine, before checking your phone, read the card to remind yourself of your goals and intentions for the day. This should take about a minute.
- Carry the Card with You: Take the card with you wherever you go during the day. Keep it in your back pocket or somewhere easily accessible.
- Revisit Your Intentions: Throughout the day, take a few moments to read your card, reorienting yourself to your intentions. Aim to do this at least twice a day. Doing this at transitional moments is particular useful.
- Create a New Card as Needed: Generally, create a new card each week on Sunday night. However, feel free to create a new card whenever your focus shifts or when you need to remind yourself of different priorities.
Remember, the key to this exercise is consistency. The more you do this, the less you will forget your focus and your purpose. Developing the habit of setting intentions and reminding yourself of them throughout the day can help you stay focused, mindful, and oriented towards your personal growth and wellbeing.