Just For Today
From the Emotions Anonymous program one day at a time.
It has been written by members of Emotions Anonymous for anyone who wants to spend a part of each day with a few minutes in thought, prayer and meditation. It is our hope that these daily readings may help us find serenity, courage, wisdom, and peace of mind so vital in our everyday lives and the world we live in -- today.
Book available at local meetings and online at www.emotionsanonymous.org
September 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30
REFLECTION FOR TODAY
I grew up with the idea that God was sitting with a great ledger and a pen poised next to my name. Every time I
made another mistake, a black mark appeared by my name because I had been so "bad." I realize now that in much
of what I did I was using others' values as a criteria for what I should be. It is possible to see now that
whatever I did that was "bad" was not unique. It had been done before. None of us are clever enough to come up
with "something new." Have I stopped using the standards of the world to govern my behavior?
MEDITATION FOR TODAY
God, I know that You will do for me what I cannot do for myself. Help me remember You will accept me with all my
imperfections.
TODAY I WILL REMEMBER
My imperfections are a sign of my humanness.
REFLECTION FOR TODAY
Through recognizing and admitting my powerlessness, I am able to acknowledge this need, I am better able to seek
and accept the help of a Higher Power. I do not like to see my own weaknesses. It makes me aware that I am not,
nor will I ever be, in control of my own life. This is a scary thought, but at the same time, it is comforting.
It takes away the responsibility of having all the answers. I do not have them, nor do I have to. I need to live
one day at a time trusting my Higher Power for assistance.
MEDITATION FOR TODAY
May I let go and let You.
TODAY I WILL REMEMBER
Today I will find strength in my weakness.
REFLECTION FOR TODAY
We often take on the problems of the world. We let our feelings of despair overpower us. Life provides many
reasons for concern, fear, and depression. Do I want to give up and stay sick by allowing people and situations
to instill me with fear, anger, defeat, and hopelessness? At times watching the news can affect me negatively. I
do not have to give in to this. I can choose who and what I listen to. Above all, I can choose what I let affect
me. I can choose my life-style. I can let go of the negative elements after deciding how I want to react to
them.
MEDITATION FOR TODAY
Help me to remember I am often powerless over my circumstances - what I hear, what I am with, etc... Knowing
this, with Your help, I can choose how much effect these things and people have on me.
TODAY I WILL REMEMBER
To "run with the winners" when possible. When not possible, "don't let the turkeys get me down."
REFLECTION FOR TODAY
Talking to my Higher Power can be like chatting with an old friend on a long distance call, only it doesn't cost
any money. The results are the same: a warm feeling of having spoken to someone I love and who loves me. I feel
wanted, appreciated and listened too. My ideas are not ridiculed, my feelings are not laughed at, and I feel
cherished. I gain approval and respect, and I know once more I am okay and all is right with the world. Just
afew minutes spent communicating with my Higher Power can fill my life with joy. Why do I wait so long to take
advantage of this wonder waiting for me?
MEDITATION FOR TODAY
Please dial my number when I wait too long to speak with You.
TODAY I WILL REMEMBER
I don't get a wrong number when I call God.
REFLECTION FOR TODAY
When I cry, I am expressing my anger, fear, grief, sadness, or even happiness. I am expressing parts of me which
have been so long neglected. I am glad God gave me this ability to feel my feelings. Now I wonder why I was
afraid to cry. I only wish that when I was younger I could have shed tears. Now I know it is good to cry and I
feel relieved. It is okay to share these feelings too.
MEDITATION FOR TODAY
Thank You, God, for I can cry and I am grateful.
TODAY I WILL REMEMBER
I can love the sadness as well as the joy.
REFLECTION FOR TODAY
So often I have read expressions in twelve-step literature like, "No one can hurt me unless I let them," or
"When you resent someone you become their slave," or that "Anger is deadly for dependent people." When I heard
those expressions, I interpreted them to mean that if I felt these feelings, I was not working my program. I
used what I had heard to simply shut down my feelings. I have come to see that any feelings I bury will come out
somewhere. If feelings do not come out straight, they end up doing me, and possibly others, more harm in the
long run. Today I interpret those expressions to mean I do not want to "hang on" to the pain of those feelings,
but I need to be honest with myself and another person if I want to go on functioning in a healthy way.
MEDITATION FOR TODAY
I ask that You help me to face my feelings honestly and share them with another human being.
TODAY I WILL REMEMBER
Avoiding feelings is not a sign of either wellness or of working the program.
REFLECTION FOR TODAY
Often I want to break away from all of my responsibilities. These are some of my choices: I can become hot with
frustration and anger, attacking those I love, crushing them (and I will feel remorse): or I can sigh, rushing
myself with the weight of inadequacy or resignation or the futility of it all (and I will waste time and feel
guilty); or I can stop now, stand aside for a moment, and look and listen. I will see I am heaping abuse upon
myself, inflicting it because, one again, I have not done enough. Or I will feel fear- fear that I might be like
that person who is bugging me so much. So I must look at myself with kindness and tell myself to keep it simple.
Then I can pick myself up and begin again taking another step, and even surer one, toward knowing who I am.
MEDITATION FOR TODAY
Oh, God, help me to know I have a choice.
TODAY I WILL REMEMBER
I will go easier on myself and look at myself with kindness.
REFLECTION FOR TODAY
In trying to change into being the person I want to be, I ask myself what kind of people I most enjoy being
with. I like to be around others who have a sense of humor, who can laugh at themselves and giggle at life's
peculiarities. I enjoy those who are considerate of others' feelings, who are happy and comfortable to be with.
I admire people who are positive in their thinking and who are even-tempered. I can become this kind of person
by developing these qualities and characteristics. I must build on my assets, concentrating on the positive
factors of my personality. I must ask my Higher Power for help to believe in me.
MEDITATION FOR TODAY
Help me to be the kind of person whose company I enjoy.
TODAY I WILL REMEMBER
The going is slow, but I have all my life to work on this growth.
REFLECTION FOR TODAY
When we begin to open ourselves to living, we generally feel a great deal of freedom. Yet we are also aware of
our fear. Suddenly many choices lie before us. Of course, we do not want to make a mistake which may hurt us
later. But we do not want to miss out any longer either. Like a new colt out in the pasture for the first time,
we are apt to stumble and fall.
MEDITATION FOR TODAY
May I be patient with myself when I make a mistake. Mistakes can be unexpected learning experiences.
TODAY I WILL REMEMBER
It does not matter how many times I stumble and fall; it matters only that I pick myself up, learn, and go
forward.
REFLECTION FOR TODAY
Most of my life situations call for a response, one which is a choice between love and power. I can react either
in a loving, compassionate manner, or I can choose to exercise my power by demanding, intimidating,
manipulating, or attempting to influence in a way which is beneficial to me. Giving advice to others can be an
attempt to control. Giving to others what I want them to have is not necessarily a loving act.
MEDITATION FOR TODAY
Loving well is a learned behavior which requires effort and time. Help me to be a good student.
TODAY I WILL REMEMBER
Loving is a choice.
REFLECTION FOR TODAY
Learning to love ourselves is possibly our greatest task. For most of us to really care for ourselves and to
become vulnerable takes a very long time. We struggle so often with the knowledge of our inadequacies, fear,
guilt and shame. We tell ourselves, "I will never be accepted if I tell her this...," "I will accept myself when
...." We cannot put off acceptance until we meet our criteria for ourselves. Likely, that time will never come.
We need to accept ourselves, right now, with our weaknesses. Our weaknesses, when faced, will lead us to
untapped strength. And we never will truly gain someone's acceptance unless we risk being vulnerable.
MEDITATION FOR TODAY
With Your help, I will accept myself today, just as I am.
TODAY I WILL REMEMBER
Acceptance and love go hand in hand. Because I am lovable, I can love someone and I can accept love.
REFLECTION FOR TODAY
In the process of learning and growing, I often find myself needing to deal with something I thought I had
already eliminated. At these times I have rejected myself for being where I was. "I should not be here again," I
thought. Slowly I am gaining the humility to understand that the program offers me greater and greater levels of
healing. We only have to be willing to meet honestly the challenges which confront us in order for healing and
growth to continue.
MEDITATION FOR TODAY
Thank You for the opportunity You give me to deal more deeply and to experience life in all its abundance.
TODAY I WILL REMEMBER
I will continue healing and growing; I will become freer and freer.
REFLECTION FOR TODAY
We learn in EA that we are powerless over our feelings. If we are feeling depressed or anxious, we cannot
command ourselves to feel better. We have been given a set of steps for sane living. When following these
instructions, we begin to feel better. We many not be able to control our feelings, but we do have the power to
act. We can follow the program by working the steps. Sometimes we may be "doing good" but "feeling bad." We are
doing what we think God would have us do and still feel depressed or anxious. Our experience in EA shows us that
if we persevere, sooner or later our feelings catch up with our actions. Our step work pays off and we feel good
again.
MEDITATION FOR TODAY
Help me remember that positive thoughts and actions can improve feelings.
TODAY I WILL REMEMBER
Nothing changes unless something changes.
REFLECTION FOR TODAY
Many people I meet in the course of my life will not like me. This fact does not have to affect my self-worth
and dignity as a person. Some people will be unable to like me because of their own problems. I can have
serenity knowing that God and I believe I am a worthwhile person. Since I know I am always loved by God, I do
not need to be overly concerned with other people's perceptions of me. It would be nice if we all liked one
another, but that is not the real world.
MEDITATION FOR TODAY
Help me to realize my self-worth and dignity as a person.
TODAY I WILL REMEMBER
I do not need to be approved, liked, or loved by everyone.
REFLECTION FOR TODAY
For years I ran from pain thinking denial would make it go away. But denying the pain only created more and more
anguish and isolation. Hearing the phrase, "Pain is inevitable; suffering is optional," touched the core of my
being. The reality is that as a human being I will experience pain. It is inevitable. Knowing I can alleviate
needless suffering if I am willing to risk facing my pain creates a feeling of hope and security in me.
MEDITATION FOR TODAY
Help me to face my pain. Give me the courage to share my hurts with another, for it will rid me of my isolation.
TODAY I WILL REMEMBER
Feeling pain is a sign that I am human, open to life, and growing.
REFLECTION FOR TODAY
At times I need to feel appreciated. I need "strokes" which tell me I did a good job or I am a good person.
These approvals do not always come when they are most needed. Those are the times when I must appreciate myself.
It is hard for me to acknowledge my own worth. But how can anybody else appreciate me if I do not appreciate me?
It is right for me to like myself. Not only is it right, it is absolutely necessary.
MEDITATION FOR TODAY
Dear God, help me to realize I am truly a special person -- not only to others, but to me.
TODAY I WILL REMEMBER
I am better than okay.
REFLECTION FOR TODAY
Thinking back over some crises in my life, one common thread seems to run through them. I emerged a little bit
stronger, a little bit wiser, and a little more appreciative of the ways and methods of my Higher Power. I now
realize that each incident presented me with two different choices: negative -- I could crawl under a rock and
curl up and die; positive -- I could accept it as an opporunity for change with a new attitude toward an old,
familiar situation. What really impressed me was that the choice was mine. It was up to me to decide what
direction I wanted to take and which attitude I wanted to adopt. If there was doubt in my mind, I turned it over
to my Higher Power.
MEDITATION FOR TODAY
May I continue to look at crises as an opportuntiy to grow.
TODAY I WILL REMEMBER
My choice will be positive.
REFLECTION FOR TODAY
In the past there were so many things I had to do, planned to do, or needed to do. When I thought of tackling
any of these things, I ended up doing nothing but my usual reading, sleeping or daydreaming and then I had to
think up excuses why nothing had been accomplished. I made fervent promises that tomorrow I would really get to
it and get it all done. I knew full well the list was endless and that tomorrow would contain even more things
to do, more than I could reasonably accomplish in one day. I am now trying to make a conscious effort to do at
least one thing on this list which I do not want to do, and I have stopped making excuses.
MEDITATION FOR TODAY
May I make the conscious effort to start my day with the God of my understanding, asking for strength and
courage to take action.
TODAY I WILL REMEMBER
I will make an effort to do at least one thing I really do not want to do.
REFLECTION FOR TODAY
Short-term relief is all I get when I run away and hide from my problems. Whatever shield or defense mechanism I
use to hide behind eventually becomes too burdensome. It becomes greater than the problem. When I turn from pain
in a personal relationship, I may lose the chance to cultivate a deep and meaningful friendship. Working at
friendship helps me weather the ups and downs of relationships. Running from a problem at work could take away
an opportunity to find solutions to problems. Hiding in the back of the room at an EA meeting takes away my
opportunity to share. Running from conflict does not produce a winner, just a loser - me.
MEDITATION FOR TODAY
Help me to find the strength to confront whatever I want to run away from.
TODAY I WILL REMEMBER
To run out is to hide out; to hide out is to lose out.
REFLECTION FOR TODAY
Prospective changes in my life used to fill me with panic, especially major changes such as jobs, homes, or
relationships. Major upheavals in one's life are never easy, but I have learned now to trust my Higher Power. I
have learned to be more relaxed when anticipating changes. I no longer believe the worst scenario will be
playing out in my life. There have been so many examples of good coming to me through changes which I dreaded.
When we had to leave a beloved home, our whole lifestyle changed in a delightful manner. A job change I did not
want turned into a fascinating challenge. I know many whose lives have changed incredibly for the better after
an unwanted divorce. Change is growth if we accept it.
MEDITATION FOR TODAY
I thank You for the good which will come with the changes in my life.
TODAY I WILL REMEMBER
I only need to trust in my Higher Power and welcome change.
REFLECTION FOR TODAY
We may think we have many friends, but if we have two or three, we are richly blessed. A test of friendship
could be if we were arrested for some terrible crime, would that person still be there to support us? How many
of our friends would actually meet this criteria? If we have a friend who gives us this kind of acceptance, we
would be wise to value that relationship. How accepting am I of my own human nature? Do I see that I am capable
of doing anything anyone else might do? If I see that I can, I will be more capable of giving this kind of
acceptance.
MEDITATION FOR TODAY
Help me to be the kind of friend I would like to have.
TODAY I WILL REMEMBER
I will be conscious of my needs, as well as the needs of those I love, for unconditional acceptance.
REFLECTION FOR TODAY
This morning I see the sun is not shining. That can contribute to my being a crab today if I let it. By noon I
realize that the reason the day is not being much fun is because I am teeing off on people and situations around
me. To become aware of myself in that situation seems to require a jolt - someone coming back at me in such a
way that tells me to shove off, to quit being a problem person. And even then I sometimes tell myself it is okay
to be a crab. The difficult part is sorting out when I am the problem and when the other person is.
MEDITATION FOR TODAY
Help me not be a problem person. Help me to know when I need to stand firm for my position. I want to learn how
to tell the difference.
TODAY I WILL REMEMBER
To at least make an attempt to sort things out, to tell the difference, then act on the decision.
REFLECTION FOR TODAY
I am a guilt addict! The twelve-step program is helping me to recover from this addiction. Slowly my eyes are
opening to the truth of my behavior and how it feeds this addiction. In the past I would overfill each day with
"must do's" and "have to's" and "should do's," so that each evening I felt exhausted and guilty about what did
not get done. Each morning began with leftover guilt feelings from the behavior of the day before. The future
appeared as a repeat of the past: not enough time for the perfect performance of every duty and desire. By
practicing the program I have become aware of my addiction and the harm it does me. This awareness is followed
by acceptance, forgiveness, and then action.
MEDITATION FOR TODAY
Help me concentrate on Step Three today. This Step ever reminds me that Your will for me does not have a guilt
"aftertaste."
TODAY I WILL REMEMBER
Felling guilty is an indulgence which always hurts me and destroys my enjoyment of the present day. I will
choose to be free of it.
REFLECTION FOR TODAY
In order to maintain this loving attitude which I have started to experience, I frequently have to give up some
necessary characteristic of my self-will. Each time it is a different item: an attitude, an erroneous belief,
and unrealistic goal, or another person's approval. Once I discover through one of the Twelve Steps what is
hampering my progress, I ask God to remove that defect, just for today. Steps Four and Ten are most useful when
I feel separate from God and do not realize why. Working Step Four releases me from all past wrongdoings, and
Step Ten keeps present wrongdoings from piling up.
MEDITATION FOR TODAY
Let me not stray too far from You before I begin to work a step to help myself.
TODAY I WILL REMEMBER
To change the things I can.
REFLECTION FOR TODAY
Electricity is a power greater than myself. Gravity is also a power greater than myself. I cannot control them;
yet, knowing their laws, I can tap into them and put them to use for myself. From acceptance of these large,
natural powers, I was able to grow into a concept of a spiritual power greater than myself. This power is the
natural spiritual law. If I put my faith and trust into that power, I tap something strong and useful to my
growth, both internally and externally.
MEDITATION FOR TODAY
May I take time daily by prayer and meditation to tap into Your source of limitless wisdom and love.
TODAY I WILL REMEMBER
I will let my Higher Power be my spiritual reservoir.
REFLECTION FOR TODAY
Learning to use the letters H - O - W has made me see things with a different perspective. Honesty,
Open-Mindedness, and Willingness have helped change my life in so many unexpected ways. My days are almost
always good. There are a few bad days yet, but most bad days are so much better than what I used to call my good
days that the change is remarkable. It is a pleasure to start a new day because life is great. Certainly there
are stresses, but I have learned HOW to cope.
MEDITATION FOR TODAY
Never let me forget how useful HOW is.
TODAY I WILL REMEMBER
How it used to be before HOW.
REFLECTION FOR TODAY
How often have we dwelt on feeling sad, lonely, inadequate, guilty, or shameful and wondered why we felt so
miserable? Once we are able to look behind our feelings to our thinking, we quickly see the messages we had been
sending to ourselves were the reason for feeling so miserable and unhappy. We can choose to stop talking to
ourselves critically. Who we are and what we feel is okay. In fact, we need to be right where we are. We can
only grow from that place. Accepting ourselves as we are will bring us to the next step of our journey.
MEDITATION FOR TODAY
Help me to recognize when I am "picking" on me.
TODAY I WILL REMEMBER
I will choose to talk lovingly to myself in response to my feelings.
REFLECTION FOR TODAY
One of the many tools I have learned to use since coming to the Program is that of writing things down. I am
always surprised at how much I write. If I am unable to sleep at night, I get up and write. It certainly is
better than tossing and turning in bed. If something is bothering me during the day and I do not know what it
is, I write and write some more. It is like my Higher Power is guiding my hand. I do not know what I am going to
write until I see what I have written. It is amazing how many problems can be solved just by seeing them spelled
out in black and white.
MEDITATION FOR TODAY
May I always remember that writing things down helps me to see them more clearly.
TODAY I WILL REMEMBER
If I can see the problem, I can find a way to solve it.
REFLECTION FOR TODAY
Before joining the program, I often thought I would really be happy if a certain situation worked out to my
advantage. I anticipated great benefits if my plans worked out. When I did not get what I wanted, I was full of
self-pity, saying constantly, "If only...." When I got what I wanted, I often still felt disappointed when I
realized my unrealistically high expectations would not be met. As I have grown in the program, I have learned
to have more realistic expectations. Where I used to expect great benefits, I am now grateful for small
improvements. Where I used to feel self-pity, I now feel more serenity in knowing my true happiness comes from
being at peace with myself.
MEDITATION FOR TODAY
Help me to know more serenity by better maintaining a realistic perspective concerning the results of my
efforts.
TODAY I WILL REMEMBER
It can be a long fall from high expectations.
REFLECTION FOR TODAY
Negative or unpleasant emotions are not a yardstick of reality, or of self-worth. Because I feel shame, for
instance, does not mean I should be ashamed of myself. Because I feel panic does not necessarily mean there is
something to be afraid of. Feelings may have no external or intellectual significance. Feelings are meant to be
experienced and accepted, not analyzed. All I can conclude from feeling bad is that I am feeling bad. I realize
that emotions are neither good nor bad, that feelings do not make me a good or bad person, that emotions and
intellect are separate. Trying to "interpret" the intellectual meaning of my emotions is useless - like trying
to spell words but using only numbers.
MEDITATION FOR TODAY
Help me to accept my feelings without judging them or myself.
TODAY I WILL REMEMBER
My best strategy in dealing with unpleasant emotions is simple acceptance.