Just for Today

Just for Today The Choice is Mine

1. Just for Today I will try to live through this day only, not tackling all of my problems at once. I can do something at this moment that would discourage me if I had to continue it for a lifetime.
2. Just for Today I will try to be happy, realizing that my happiness does not depend on what others do or say or what happens around me. Happiness is a result of being at peace with myself.
3. Just for Today I will try to adjust myself to what is and not force everything to adjust to my own desires. I will accept my family, my friends, my buiness, my circumstances as they come.
4. Just for Today I will take care of my physical health; I will exercise my mind; I will read something spiritual.
5. Just for Today I will do somebody a good turn and not get found out. IF anyone knows of it, it will not count. I will do at least one thing I don't want to do, and I will perform some small act of love for my neighbor.
6. Just for Today I will try to go out of my way to be kind to someone I meet. I will be considerate, talk low, and look as good as I can. I will not engage in unnecessary criticism or finding fault, not try ot improve or regulate anybody except myself.
7. Just for Today I will have a program. I may not follow it exactly, but I will have it. I will save myself from two pests–hurry and indecision.
8. Just for Today I will stop saying "If I had time." I will never find time for anything. If I want time, I must take it.
9. Just for Today I will have a quiet time of meditation wherein I shall think of my Higher Power, of myself, and of my neighbor. I shall relax and seek truth.
10. Just for Today I shall be unafraid. Particularly, I shall be unafraif to be happy, to enjoy what is good, what is beautiful, and what is lovely in life.
11. Just for Today I will not compare myself with others. I will accept myself and live to the best of my ability.
12. Just for Today I choose to believe that Ican live this one day.

From pages 233-234 in Emotions Anonymous (Revised edition) published in 1996, St. Paul, Minnesota: Emotions Anonymous. ISBN 0-9607356-5-8. OCLC 49768287. Order from Emotional Anonymous International.

What EA Is...and Is Not

EA is such an inclusive group that anyone desiring emotional health is welcome. At times, it seems the group can be all things to all people. However there are some things that EA is and somethings it is not. Here they are:

• EA is led by members. Meetings duties should rotate among all members. Directors, trustees, sponsors, or meeting leaders do not have authority over members.
• EA is about equality. The spirit of EA is not represented by any one person diving directions or guidelines to members of other groups around the country.
• EA's literature is important in helping members work the steps. The literature is not required reading, but it does carry the central message of our program. Some of us may have the notion that if members purchase and study EA literature, they will decide to work the program at home rather than attending meetings. Not true; literature usually enhances meeting participation. We believe that putting extra information about the program in the hands of members is always a good thing. The decision to attend face-to-face meetings or not is entirely up to each EA member.
• EA is non-confrontational. We do not take members aside to suggest immediate actions they must take to become well. We ofer quiet assistance and guidance. We inspire others by our example; we do not give advice.
• EA is an important part of emotional wellness for many people and can be worked as a member chooses. The EA Program need not be followed so rigidly that those who aren't sponsored (or those who aren't making obvious progress in their recovery) are looked down upon or discouraged from attending meetings.
• EA is open to anyone seeking emotional health, regardless of their race, religion, sexual preference, style of dress, or personality type. However, we do abide by the concepts and traditions of the program. We can not allow members to act in such an overbearing, pushy, sarcastic, mocking, or threatening manner that they scare away newcomers. An EA meeting is a place where all members should feel safe and respected.
• EA is a spiritual–not a religious–program. Groups are not encourage to say special prayers (other than the Serenity Prayer) during meetings. People of all faiths, as well as athesists and agnostics, should feel welcome at our meetings and a part of our program. Members may feel free to substitute "Higher Power" or another term for "God" in reading our literature.
• The EA meeting is a peaceful, neutral space for groups to gather. It is not the place for religious or political discussion, or for the use of non-EA sanctioned material. EA meetings should not be the sales or distribution point for cosmetics, cookies, health aids, non-EA books, chain letters, or the like.
• EA members' experiences are theirs alone. They are not a standard to be met, or a way of offering direct instruction to other members.
• EA is supportive of all positive actions that members take to regain and maintain their mental and emotional health. We do not discourage visits to psychiatrists, taking medication, or the like.
• If a group is following the above guidelines, as well as the concepts and traditions of EA, it is considered an EA group. If a group does not follow these principles, it is simply a gathering of like-minded people. EA does not lend of sell its program name to non-EA groups.

From pages 7-10 in It Works if You Work It published in 2003, St. Paul, Minnesota: Emotions Anonymous. ISBN 0-9607356-9-0. OCLC 54625984. Order from Emotional Anonymous International.

June 10

REFLECTION FOR TODAY
As we begin to look more positively at where we are, we will discover that all of our painful moments, if faced, lead us to learn more about ourselves. Everything we experience has it's value. How much do we learn when things are going well? Don't we just coast along? Often pain pushes us to risk or to challenge the things in ourselves which we need and want to change. As we become more in touch with our needs, our values, and our goals, we are pushed to a new adventure.

MEDITATION FOR TODAY
Remind me that pain is an opportunity for growth.

TODAY I WILL REMEMBER
Our pain, if faced, helps us to find balance in our lives - the balance of self, others, and purpose.

Emotions Anonymous (Find a meeting near you!), Order Today

June 9

REFLECTION FOR TODAY
Without the pain which comes to warn us of a physical ailment, we could die very quickly. If we refuse to recognize the warning signs of emotional pain, we may not necessarily die, but we will be less alive to abundant living. Each time I am willing to risk sharing my pain, I gain support and acceptance. This support and acceptance makes it easier to risk again. This risking brings me the gift of healing and wholeness.

MEDITATION FOR TODAY
When I am in pain, may I develop the ability to see ahead to a fuller life.

TODAY I WILL REMEMBER
Pain tells me something needs to be changed.

Emotions Anonymous (Find a meeting near you!), Order Today

May 24

REFLECTION FOR TODAY
Remembering the ruts and holes I used to dig myself into, I have finally realized that many of my depressions are caused by my character defect of procrastination. I wait until the last moment to do all the things I have been planning to do for several months. When everything falls due at the same time, it is not possible to accomplish all the goals, and then I lay a guilt trip to depression land. I am learning to keep my "job list" realistic and to do the best I can with it.

MEDITATION FOR TODAY
Remind me that procrastination can lead me one rut closer to my deep hole of depression.

TODAY I WILL REMEMBER
I will do at least one thing from my "job list" today, whether big or small, and be grateful I could accomplish something; there were many days in the past when I could not.

Emotions Anonymous (Find a meeting near you!), Order Today

May 23

REFLECTION FOR TODAY
Comparing myself to others continues to be a well established habit which does not diminish easily. I repeatedly fall into comparing my inside to the outside of others. I see the self-assurance others exhibit as a sign of their independence, self-reliance and success, and as indication they have no problems; therefore, I am unlike them. My self-pity and low self-esteem grow to gigantic extremes. I become silent and withdrawn or sarcastic and verbally abusive. In fighting back, I hurt others because I hurt. I do not look further. If I did, I would discover they, too, have an equal amount of problems with which they must cope, but they choose not to let their problems overwhelm them.

MEDITATION FOR TODAY
Please be with me and help me overcome my habit of comparing myself with others. Help me to see the good in myself, as well as in others.

TODAY I WILL REMEMBER
I am only hurting myself when I compare myself to others.

Emotions Anonymous (Find a meeting near you!), Order Today

May 22

REFLECTION FOR TODAY
There are times when my anger is enjoyable and almost fun - particularly when I feel I have been treated unfairly. I relish feeling sorry for myself and love to go over and over in my mind the grievances done to me. I perform a play mentally and plan the bitter confrontation soon to come. I play both roles and write the script for the wrong doer and the wronged. I enjoy the taste of the words I'm going to use. I don't sleep well while I am rehearsing this mental play, and soon I am angry with myself and the whole world. That is when the fun stops. That is when the truth sets in. That is when I realize I am hurting only myself. The person I have lost sleep over has been sleeping soundly all the time. That is the time when I start praying for the person I am angry with.

MEDITATION FOR TODAY
Help me to plan a mental script which uses the words, "I forgive you."

TODAY I WILL REMEMBER
Anger is an emotion I cannot nurture; it costs me my serenity.

Emotions Anonymous (Find a meeting near you!), Order Today

May 21

REFLECTION FOR TODAY
How often have we expected 100 percent from a friend and felt disillusioned because that person could not meet our expectations? On the other hand, how many of us have a tendency to gravitate toward people who can only give 25 percent? We may be so used to receiving only crumbs in our relationships, we think that is all we deserve. Yet, as we grow, we discover we deserve to have people in our lives who can give us 90 percent - at least some of the time. In fact, to grow to our potential, we need a handful of friends who think we are terrific and wonderful - at least 75 percent of the time.

MEDITATION FOR TODAY
Higher Power, guide me to relationships which will help me realize my potential.

TODAY I WILL REMEMBER
I will seek relationships which value me, relationships on an equal level. In turn, I will value my friends.

Emotions Anonymous (Find a meeting near you!), Order Today

May 20

REFLECTION FOR TODAY
The mind is so powerful in its ability to rationalize. It can make us believe the truth is a lie and what is false, reality. As we recognize how we so often delude ourselves with our thinking, we see how necessary it is to have friends with whom we are able to share anything. We have suffered enough from our self-defeating behavior. We do not deserve to keep hurting ourselves. Unless we wish to continue suffering, we will be open and honest with someone.

MEDITATION FOR TODAY
May I not take action blindly. First I will share my plan with someone I trust.

TODAY I WILL REMEMBER
Openness and honesty are keys to acting responsibly.

Emotions Anonymous (Find a meeting near you!), Order Today

May 19

REFLECTION FOR TODAY
Until I began to accept my dependency, I was unable to become independent in a healthy manner. As I struggled with my dependency, I came to accept the support and care I needed. I have matured and gained great freedom. Today I can accept that I am both dependent and needy, as well as being independent. This is what makes me human.

MEDITATION FOR TODAY
May I recognize my need for others, yet not expect others to take care of me.

TODAY I WILL REMEMBER
No one can do for me what I need to do for myself, but I need others to encourage me and support my efforts.

Emotions Anonymous (Find a meeting near you!), Order Today

May 18

REFLECTION FOR TODAY
I am getting to be who I want to be. My own self was buried for so long I did not know who or what I was. The program has taught me honesty, which has enabled me to start knowing the real me. I no longer have the desperate need for approval from others. My own approval of me is more important. I am gaining a firm sense of self and a good feeling of confidence. I like the real me as I am. That does not mean I can't be better. It just means I can be satisfied with who I am right now, as long as I keep trying for improvement.

MEDITATION FOR TODAY
Thank You, God, for helping me to learn that self satisfaction is not the same as false pride.

TODAY I WILL REMEMBER
Today I am terrific!

Emotions Anonymous (Find a meeting near you!), Order Today

May 17

REFLECTION FOR TODAY
In the program I grow in awareness of my need for God and my need for people. I go to God for quiet times of prayer and meditation. This relationship with people draws me back again to God. Because I am a dependent person, finding a balance did not come overnight. But the balance of God and others in my life now brings me moments of comfort, peace, belonging, and security. I have found a place which feels like home.

MEDITATION FOR TODAY
When I am uncertain about my direction, help me to reach out to You and then to others.

TODAY I WILL REMEMBER
I will reach out to God, and I will reach out to a friend.

Emotions Anonymous (Find a meeting near you!), Order Today

May 16

REFLECTION FOR TODAY
What does it really mean when I say in Step Six, "Were entirely ready to have God remove all these defects of character"? It means I have to stop struggling, remembering I admitted my powerlessness in Step One, and put the responsibility for the removal of my character defects into the hands of God. Am I then supposed to just sit idly by, waiting, "twiddling my thumbs"? Certainly not. I have a responsibility, too. My part, however, is not to enter into the struggle again, but to become increasingly aware of the reality and presence of God in my life. To prepare myself for this, I have to spend some time each day alone with my Higher Power in quiet prayer and meditation. This daily discipline is my assignment.

MEDITATION FOR TODAY
May Your presence in my life become ever more real to me, and may I open myself daily to Your guidance.

TODAY I WILL REMEMBER
The struggle is not mine; I put it in God's hands. My part is to draw nearer to God.

Emotions Anonymous (Find a meeting near you!), Order Today

May 15

REFLECTION FOR TODAY
Sometimes people tend to try and control others for their own needs. Even though I fell into the receiving end of this most of my life, I now have a choice in the matter. I can refuse to be controlled by others, if I do what is right for me, without fear of repercussions or verbal abuse. I am stronger now, and my courage to speak up on matters of principle comes from my Higher Power. I will not turn down this gift of courage because of fear of what others might think, say, or do in retaliation.

MEDITATION FOR TODAY
May I realize that what others do or say is not necessarily an honest judgment of me as a person. Even if they meant it as such, I need only answer to You.

TODAY I WILL REMEMBER
I do not have to let others control me. I have the Twelve Steps to use as my guide, not the judgments of others.

Emotions Anonymous (Find a meeting near you!), Order Today

May 14

REFLECTION FOR TODAY
I came to EA as a last resort and I wanted to get well yesterday. I did not want to admit powerlessness as I believed that other people were to blame for the mess I was in. If I could just get those other people to change I would be okay. The program taught me that I have not power or authority to control or change anyone but myself. That power derives from God, not from me. The first change was in my attitude. Step One meant that my powerlessness had to become an essential part of my thinking, feeling, and acting. I must stop trying to control the uncontrollable (other people) and start correcting what I have the right to change (my own attitudes and actions).

MEDITATION FOR TODAY
May I accept my own powerlessness and ask for and accept your power.

TODAY I WILL REMEMBER
I cannot change anyone or anything but myself, and then only with the help of God.

Emotions Anonymous (Find a meeting near you!), Order Today

May 13

REFLECTION FOR TODAY
In reflecting on my childhood, I see how fear affected me and helped form my decisions to be a "good" person, an approval seeker, and to put someone else in charge of my life - someone I saw as stronger than me. At first this was my parent: later it was my mate. Fear caused me to feel helpless, inadequate, and insecure. When I make someone else responsible for me, I have unrealistic expectations of those persons. They cannot possibly live up to them. I constantly set myself up for disappointment and hurt. I blame them when things go wrong. I may retaliate with anger or with emotional withdrawal. How much better for me to accept responsibility for my own happiness and to let go of expecting others to do for me what I need to do for myself.

MEDITATION FOR TODAY
May I realize that my strength must come from a power greater than myself, not from other human beings.

TODAY I WILL REMEMBER
Faith lets us face our fears.

Emotions Anonymous (Find a meeting near you!), Order Today

May 12

REFLECTION FOR TODAY
The program teaches us that when we turn our will and our life over to a Higher Power, that Higher Power will guide our lives. But, I asked myself, how will I know what to do? What is my Higher Power's responsibility and what is mine? The insight came: turn it over. God will show me what to do and how to do it. In a meeting, during meditation, reading or in conversations, an answer or idea comes. Once God gives me direction, I need to take action.

MEDITATION FOR TODAY
May I remember that when You guide my life it goes smoother than when I try to control it myself.

TODAY I WILL REMEMBER
God knows better than I do what is best for me.

Emotions Anonymous (Find a meeting near you!), Order Today

May 11

REFLECTION FOR TODAY
One of my worst habits has been that of finding fault and criticizing others for what they do or do not do. I have learned that habits are changed by replacing the bad with the good. I know now that when I look for something to praise and appreciate in someone, I do not have the inclination to criticize. Finding fault is replaced with understanding, tolerance, love, and patience. Just as I know God made me and loves me as I am, I must remember God feels the same about the other person. There is alway something good in every one. I need to recognize the good.

MEDITATION FOR TODAY
Remind me always to look for the spark of good in a person before I judge harshly.

TODAY I WILL REMEMBER
I hate to be criticized; so do others.

Emotions Anonymous (Find a meeting near you!), Order Today

May 10

REFLECTION FOR TODAY
I often did things for others to make me feel good about myself, but the good feelings lasted only temporarily. What an exciting discovery to become aware my good feelings could never last from only "doing." Good feelings had to come to me from "being," as in being aware of what is really going on inside of me and accepting myself as I am, being responsible for myself, sharing my feelings with others and asking for what I need. Self-worth is actually a by-product of being honest. By following the guidance of my Higher Power, who often works through other people, I can take the risk of being myself and letting my actions be led.

MEDITATION FOR TODAY
Thank You, God, for this new understanding. If I forget and try to go back to get my self-worth from only doing, I trust You will give me a nudge to let me know I am headed down the wrong path.

TODAY I WILL REMEMBER
Self-worth comes from being honest and responsible.

Emotions Anonymous (Find a meeting near you!), Order Today

May 9

REFLECTION FOR TODAY
Since being in the program, I have often heard about acceptance. In the past I have assumed acceptance meant resigning myself to the fact there were many things I could not change or control: situations, people, and often even myself. Lately the word acceptance has taken on a new meaning. I have come to understand that acceptance also means taking the gifts my Higher Power offers. These gifts - serenity, courage, wisdom, and love - are freely given. My Higher Power puts these gifts before me every minute of my life. I need only accept them. Sometimes I am blind to them or refuse to believe they are really mine. I see strings attached when, in reality, I am being offered the gift of freedom. However, the gifts never stop being offered, even when I reject them. No matter what I do or do not do, these gifts are never withdrawn. Acceptance means we can take these gifts which have always been, and will always be, meant for us.

MEDITATION FOR TODAY
May I accept all the gifts You so freely offer.

TODAY I WILL REMEMBER
Acceptance is the gift of love I can give myself today and every day.

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