30 Day Challenge Workbook

My First 30 Days Low Fat Raw
Workbook
A Gift to you from
www.30 bananasaday.com
Hello and Welcome,

This book is designed to help you with the emotional
transition that you make when switching to a low fat raw
diet.
So you know the theory about 811, it’s just about putting it
all into practice. The book has been designed so that you
can print it out or fill it in like a computer journal.
It’s important that you try to do all the activities to keep
yourself in the right mindset.
If you get stuck along the way remember that 30BAD are
here to help you and support you in any way we can!
Good Luck and wishing you all the best of fruit!
Tips for journal writing

Write quickly, allowing the words to freefall from your
subconscious.
Keep writing. Don’t erase or cross-out any words. If you’re
heading in a direction you would rather avoid, start a new
paragraph. These accidental forays may be telltale signs
for issues you need to address. And erasing just takes more
time that you could be using to focus on you.
Date each entry in your journal. Note the time, place, and
any details regarding your mood and emotions that will be
necessary for context when you read back on your work.
After you have finished a journal entry, take a walk or get
up for a glass of water before you reread your entry, and
remember to reread this entry with compassion. Then,
write an Insight Line--a sentence or two about what you
think the piece is trying to tell you.
Sometimes this Insight is as plain as day. Other times, it
will take a little reading between the lines. If the subject is
a delicate one, there is nothing wrong with putting off re-
reading it for a few hours, days, even weeks. Some entries
you may not read again at all. The Insight comes from the
act of writing itself, the Insight Line simply helps you
discover it.
Before you dive in head first there is a little bit of emotional

and physical preparation that needs to be done first.
The first thing that you have to have clear is why you have
decided to switch to a low fat raw vegan diet. Relax and
think for a few moments. Brainstorm your reasons and

motivation below.
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8 STRATEGIES FOR ACHIEVING SMART GOALS

Setting goals is easy but achieving them isn't. That's why setting "SMART"
goals - Specific, Measurable, Achievable, Realistic and Timely - is the first
step in making your goal a reality.
Make your goal as Specific as possible and express it in positive terms. Do

you want to stop losing money or do you want to start making money?
How much money do you want to make?
How do you Measure success? You'll need a way to evaluate your progress
and determine if you're moving towards your goal. For example, if you
want to improve your finances, then you should have a way of keeping
track of income and expenses.
Is your goal Achievable? Consider whether you have the resources

necessary to achieve your goal. If not, you need to determine if you can
assemble everything required to streamline your process. Remove any
obstacles before you get started!
Realistic goals are achievable goals, unrealistic goals are just dreams. It's
not necessary to be negative but take time to honestly evaluate whether
you're being realistic. Losing 30 pounds in 2 weeks is not impossible but
it's not very likely and certainly not healthy.
Make your goal Timely by stating a due date for your goal AND the action
steps involved in achieving it.
2. Align your goals with your values. If your goal doesn't reflect your
beliefs and character then you'll have difficulty achieving it. And even if
you do manage to get what you want, you won't be very happy. Set a goal
which is meaningful to you and be clear about the consequences of your
outcome.
3. Share your goals with three to five key people. Not everyone needs this
strategy with every goal but almost everyone can benefit from it at some
point. Finding supportive, positive people is key because you certainly

don't need anyone sabotaging your progress.
4. Assemble everything you need before you need it. This prep work is
vital in eliminating the frustrating and time consuming "running around"
which can derail your progress later on.
5. Minimise potential challenges. There are 3 key ways to prevent

overconfidence and poor planning from creating obstacles down the line:
• Create a complete, measurable, action plan which includes all the
steps necessary to achieve your goal. Don't forget due dates for
each step.
• Incorporate all your actions into your schedule. Add them to your
calendar with anywhere from 10-20% flextime to help you control
any unexpected delays.
• Regularly evaluate your progress. You may need to make changes or

adjustments as your project takes shape. Anticipate them so you
won't get blind-sided.
6. Complete at least one action per day. Consistent actions will propel you
towards your goal. Even choosing a small task will make a dent in your to-
do list and may motivate you to do even more.
7. Establish a support system. Who or what can provide you with

encouragement, advice, healthy feedback or a willing ear?
8. Reward Yourself. Don't wait until you achieve your goal, especially if it's
a long-term one. Reward yourself as you reach certain milestones.
Something as simple as scheduling time for yourself or perhaps a special
treat that you've felt guilty about indulging in can keep you motivated to
keep going.
It’s also very important that you include your goals for the
next 30 days (and even further into the future if you like).
Use pictures and colours to plan your goals. Next to each

goal write how switching to a low fat raw vegan diet will
help you achieve them.
The next thing you will need to do is prepare your physical

environment for the next 30 days.
It’s also a good idea to work out a plan that you can follow
and stick to. Ask yourself …
How many calories does my body need each day? ______
When will I eat?
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How will I get my daily exercise?
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What will I do if I am tempted by other foods?
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How will I explain to others what I am doing?
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What will I do if I experience detox symptoms?
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When will I journal?
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Next step is to do a before entry. How do you feel? What

things are you hoping to change over the next 30 days.
Write as if this all happened in the past. Include a photo.
Date:______________________________
My attitude towards my health
Put your photo here
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My attitude towards my body
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My attitude towards life
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Date:
Time:
Place:
Mood:
What am I grateful for today?
I am grateful for …
What I wish to happen today? Did it manifest?

I will
I will
I will
I will
I will
Food log
When did I feel Was it emotional Where What did I eat? Was it Did it
hungry? or physical was I ? How many cals? yummy? satisfy
hunger? me?
Notes:
Plans for
tomorrow:
Exercise log
Exercise Time and place Calories burned
Notes:
Plans for tomorrow:
What made me happy today?
What was I grateful for today?

What were some challenges I had today?
What are some changes for tomorrow?
In the news today:
Today's weather:
Plans for tomorrow:
Other:
From the 19 elements of health, what were my weak points

today?
Pure air Play and recreation

Pure water Emotional poise
Cleanliness—both internal and Security of life and its means
external Pleasant environment
Sleep Creative, useful work
Temperature maintenance Self-Mastery
Pure wholesome food to which we Belonging
are biologically adapted Motivation
Exercise and activity Expression of the natural instincts
Sunshine upon our bodies Indulgence of aesthetic senses.
Rest and relaxation
How can you improve on this tomorrow?

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Things that I am proud of:
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Challenges:
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Things that I am grateful for :
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Things that I am looking forward to:
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Changes I will make :
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Things that are bothering me – ways to fix them:
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Date:
Time:
Place:
I am grateful for … Mood:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for
tomorrow:
Exercise log
Notes:
Plans for tomorrow:

In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?

Rest and relaxation

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Things I like about Myself :
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Date:
Time:
Place:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:

Other:

today?

Rest and relaxation

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Ask yourself the following questions:

What would a person with more self-esteem do in my situation?
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What would a person with more courage do in my situation?
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What would a person with more self-discipline do in my situation?
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What would a person with more confidence do in my situation?
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What would a person with more compassion do in my situation?
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What would a person with more gratitude do in my situation?
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What would a person with more centeredness do in my situation?
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What would a person with more flexibility do in my situation?
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What would a person with more curiosity do in my situation?

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What would a person with more resourcefulness do in my situation?
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What would a person with more wisdom do in my situation?
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Date:
Time:
What am I grateful for today? Place:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:

Other:

today?

Rest and relaxation

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Date:
Time:
Place:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?
Pure air Sunshine upon our bodies

Pure water Rest and relaxation
Cleanliness—both internal and Play and recreation
external Emotional poise
Sleep Security of life and its means
Temperature maintenance Pleasant environment
Pure wholesome food to which we Creative, useful work
are biologically adapted Self-Mastery
Exercise and activity Belonging
Motivation Indulgence of aesthetic senses.

Expression of the natural instincts

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Values
The following list of values will help you develop a clearer sense of what's
most important to you in life. Mark the values which most resonate with
you, and then sort your list in order of priority. As you scan the values list
below, you may find that while most values have little or no significance
to you (and some may even seem negative to you), there are those values
that just jump out and call to you, and you feel, "Yes, this value is part of
me." This values list is merely a guide. It is lengthy and contains many
synonyms but is certainly not exhaustive, so feel free to add unlisted
values to your own list as well.
1.
2. Abundance
3. Acceptance
4. Accessibility
5. Accomplishment
6. Accuracy
7. Achievement
8. Acknowledgement
9. Activenes
10. Adaptability
11. Adoration
12. Adroitness
13. Adventure
14. Affection
15. Affluence
16. Aggressiveness
17. Agility
18. Alertness
19. Altruism
20. Ambition
21. Amusement
22. Anticipation
23. Appreciation
24. Approachability
25. Articulacy
26. Assertiveness
27. Assurance
28. Attentiveness
29. Attractiveness
30. Audacity
31. Availability
32. Awareness
33. Awe
34. Balance
35. Beauty
36. Being the best
37. Belonging
38. Benevolence
39. Bliss
40. Boldness
41. Bravery
42. Brilliance
43. Buoyancy
44. Calmness
45. Camaraderie
46. Candor
47. Capability
48. Care
49. Carefulness
50. Celebrity
51. Certainty
52. Challenge
53. Charity
54. Charm
55. Chastity
56. Cheerfulness
57. Clarity
58. Cleanliness
59. Clear-mindedness
60. Cleverness
61. Closeness
62. Comfort
63. Commitment
64. Compassion
65. Completion
66. Composure
67. Concentration
68. Confidence
69. Conformity
70. Congruency
71. Connection
72. Consciousness
73. Consistency
74. Contentment
75. Continuity
76. Contribution
77. Control
78. Conviction
79. Conviviality
80. Coolness
81. Cooperation
82. Cordiality
83. Correctness
84. Courage
85. Courtesy
86. Craftiness
87. Creativity
88. Credibility
89. Cunning
90. Curiosity
91. Daring
92. Decisiveness
93. Decorum
94. Deference
95. Delight
96. Dependability
97. Depth
98. Desire
99. Determination
100.Devotion
101.Devoutness
102.Dexterity
103.Dignity
104.Diligence
105.Direction
106.Directness
107.Discipline
108.Discovery
109.Discretion
110.Diversity
111.Dominance
112.Dreaming
113.Drive
114.Duty
115.Dynamism
116.Eagerness
117.Economy
118.Ecstasy
119.Education
120.Effectiveness
121.Efficiency
122.Elation
123.Elegance
124.Empathy
125.Encouragement
126.Endurance
127.Energy
128.Enjoyment
129.Entertainment
130.Enthusiasm
131.Excellence
132.Excitement
133.Exhilaration
134.Expectancy
135.Expediency
136.Experience
137.Expertise
138.Exploration
139.Expressiveness
140.Extravagance
141.Extroversion
142.Exuberance
143.Fairness
144.Faith
145.Fame
146.Family
147.Fascination
148.Fashion
149.Fearlessness
150.Ferocity
151.Fidelity
152.Fierceness
153.Financial independence
154.Firmness
155.Fitness
156.Flexibility
157.Flow
158.Fluency
159.Focus
160.Fortitude
161.Frankness
162.Freedom
163.Friendliness
164.Frugality
165.Fun
166.Gallantry
167.Generosity
168.Gentility
169.Giving
170.Grace
171.Gratitude
172.Gregariousness
173.Growth
174.Guidance
175.Happiness
176.Harmony
177.Health
178.Heart
179.Helpfulness
180.Heroism
181.Holiness
182.Honesty
183.Honor
184.Hopefulness
185.Hospitality
186.Humility
187.Humor
188.Hygiene
189.Imagination
190.Impact
191.Impartiality
192.Independence
193.Industry
194.Ingenuity
195.Inquisitiveness
196.Insightfulness
197.Inspiration
198.Integrity
199.Intelligence
200.Intensity
201.Intimacy
202.Intrepidness
203.Introversion
204.Intuition
205.Intuitiveness
206.Inventiveness
207.Investing
208.Joy
209.Judiciousness
210.Justice
211.Keenness
212.Kindness
213.Knowledge
214.Leadership
215.Learning
216.Liberation
217.Liberty
218.Liveliness
219.Logic
220.Longevity
221.Love
222.Loyalty
223.Majesty
224.Making a difference
225.Mastery
226.Maturity
227.Meekness
228.Mellowness
229.Meticulousness
230.Mindfulness
231.Modesty
232.Motivation
233.Mysteriousness
234.Neatness
235.Nerve
236.Obedience
237.Open-mindedness
238.Openness
239.Optimism
240.Order
241.Organization
242.Originality
243.Outlandishness
244.Outrageousness
245.Passion
246.Peace
247.Perceptiveness
248.Perfection
249.Perkiness
250.Perseverance
251.Persistence
252.Persuasiveness
253.Philanthropy
254.Piety
255.Playfulness
256.Pleasantness
257.Pleasure
258.Poise
259.Polish
260.Popularity
261.Potency
262.Power
263.Practicality
264.Pragmatism
265.Precision
266.Preparedness
267.Presence
268.Privacy
269.Proactivity
270.Professionalism
271.Prosperity
272.Prudence
273.Punctuality
274.Purity
275.Realism
276.Reason
277.Reasonableness
278.Recognition
279.Recreation
280.Refinement
281.Reflection
282.Relaxation
283.Reliability
284.Religiousness
285.Resilience
286.Resolution
287.Resolve
288.Resourcefulness
289.Respect
290.Rest
291.Restraint
292.Reverence
293.Richness
294.Rigor
295.Sacredness
296.Sacrifice
297.Sagacity
298.Saintliness
299.Sanguinity
300.Satisfaction
301.Security
302.Self-control
303.Selflessness
304.Self-reliance
305.Sensitivity
306.Sensuality
307.Serenity
308.Service
309.Sexuality
310.Sharing
311.Shrewdness
312.Significance
313.Silence
314.Silliness
315.Simplicity
316.Sincerity
317.Skillfulness
318.Solidarity
319.Solitude
320.Soundness
321.Speed
322.Spirit
323.Spirituality
324.Spontaneity
325.Spunk
326.Stability
327.Stealth
328.Stillness
329.Strength
330.Structure
331.Success
332.Support
333.Supremacy
334.Surprise
335.Sympathy
336.Synergy
337.Teamwork
338.Temperance
339.Thankfulness
340.Thoroughness
341.Thoughtfulness
342.Thrift
343.Tidiness
344.Timeliness
345.Traditionalism
346.Tranquility
347.Transcendence
348.Trust
349.Trustworthiness
350.Truth
351.Understanding
352.Unflappability
353.Uniqueness
354.Unity
355.Usefulness
356.Utility
357.Valor
358.Variety
359.Victory
360.Vigor
361.Virtue
362.Vision
363.Vitality
364.Vivacity
365.Warmth
366.Watchfulness
367.Wealth
368.Willfulness
369.Willingness
370.Winning
371.Wisdom
372.Wittiness
373.Wonder
374.Youthfulness
375.Zeal
Date:
Time:
Place:
Mood:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?
Pure air Pure water

Cleanliness—both internal and Emotional poise

external Security of life and its means
Sleep Pleasant environment
Temperature maintenance Creative, useful work
Pure wholesome food to which we Self-Mastery
are biologically adapted Belonging
Exercise and activity Motivation
Sunshine upon our bodies Expression of the natural instincts
Rest and relaxation Indulgence of aesthetic senses.
Play and recreation

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How to Discover Your Life Purpose in About 20 Minutes

How do you discover your real purpose in life? I’m not talking about your
job, your daily responsibilities, or even your long-term goals. I mean the
real reason why you’re here at all — the very reason you exist.
Perhaps you’re a rather nihilistic person who doesn’t believe you have a
purpose and that life has no meaning. Doesn’t matter. Not believing that
you have a purpose won’t prevent you from discovering it, just as a lack of
belief in gravity won’t prevent you from tripping. All that a lack of belief
will do is make it take longer, so if you’re one of those people, just change
the number 20 in the title of this blog entry to 40 (or 60 if you’re really
stubborn). Most likely though if you don’t believe you have a purpose,
then you probably won’t believe what I’m saying anyway, but even so,
what’s the risk of investing an hour just in case?
Here’s a story about Bruce Lee which sets the stage for this little exercise.
A master martial artist asked Bruce to teach him everything Bruce knew
about martial arts. Bruce held up two cups, both filled with liquid. “The
first cup,” said Bruce, “represents all of your knowledge about martial
arts. The second cup represents all of my knowledge about martial arts. If
you want to fill your cup with my knowledge, you must first empty your
cup of your knowledge.”
If you want to discover your true purpose in life, you must first empty your
mind of all the false purposes you’ve been taught (including the idea that
you may have no purpose at all).
So how to discover your purpose in life? While there are many ways to do
this, some of them fairly involved, here is one of the simplest that anyone
can do. The more open you are to this process, and the more you expect it
to work, the faster it will work for you. But not being open to it or having
doubts about it or thinking it’s an entirely idiotic and meaningless waste of
time won’t prevent it from working as long as you stick with it — again, it
will just take longer to converge.
Here’s what to do:
1. Take out a blank sheet of paper or open up a word processor where

you can type (I prefer the latter because it’s faster).
2. Write at the top, “What is my true purpose in life?”
3. Write an answer (any answer) that pops into your head. It doesn’t
have to be a complete sentence. A short phrase is fine.
4. Repeat step 3 until you write the answer that makes you cry. This is
your purpose.
That’s it. It doesn’t matter if you’re a counselor or an engineer or a

bodybuilder. To some people this exercise will make perfect sense. To
others it will seem utterly stupid. Usually it takes 15-20 minutes to clear
your head of all the clutter and the social conditioning about what you
think your purpose in life is. The false answers will come from your mind
and your memories. But when the true answer finally arrives, it will feel
like it’s coming to you from a different source entirely.
For those who are very entrenched in low-awareness living, it will take a
lot longer to get all the false answers out, possibly more than an hour. But
if you persist, after 100 or 200 or maybe even 500 answers, you’ll be
struck by the answer that causes you to surge with emotion, the answer
that breaks you. If you’ve never done this, it may very well sound silly to
you. So let it seem silly, and do it anyway.
As you go through this process, some of your answers will be very similar.
You may even re-list previous answers. Then you might head off on a new
tangent and generate 10-20 more answers along some other theme. And
that’s fine. You can list whatever answer pops into your head as long as
you just keep writing.
At some point during the process (typically after about 50-100 answers),
you may want to quit and just can’t see it converging. You may feel the
urge to get up and make an excuse to do something else. That’s normal.
Push past this resistance, and just keep writing. The feeling of resistance
will eventually pass.
You may also discover a few answers that seem to give you a mini-surge
of emotion, but they don’t quite make you cry — they’re just a bit off.
Highlight those answers as you go along, so you can come back to them
to generate new permutations. Each reflects a piece of your purpose, but
individually they aren’t complete. When you start getting these kinds of
answers, it just means you’re getting warm. Keep going.
It’s important to do this alone and with no interruptions. If you’re a nihilist,

then feel free to start with the answer, “I don’t have a purpose,” or “Life is
meaningless,” and take it from there. If you keep at it, you’ll still
eventually converge.
When I did this exercise, it took me about 25 minutes, and I reached my

final answer at step 106. Partial pieces of the answer (mini-surges)
appeared at steps 17, 39, and 53, and then the bulk of it fell into place
and was refined through steps 100-106. I felt the feeling of resistance
(wanting to get up and do something else, expecting the process to fail,

feeling very impatient and even irritated) around steps 55-60. At step 80 I
took a 2-minute break to close my eyes, relax, clear my mind, and to
focus on the intention for the answer to come to me — this was helpful as
the answers I received after this break began to have greater clarity.
Here was my final answer: to live consciously and courageously,

to resonate with love and compassion, to awaken the great
spirits within others, and to leave this world in peace.
When you find your own unique answer to the question of why you’re
here, you will feel it resonate with you deeply. The words will seem to
have a special energy to you, and you will feel that energy whenever you
read them.
Discovering your purpose is the easy part. The hard part is keeping it with
you on a daily basis and working on yourself to the point where you
become that purpose.
If you’re inclined to ask why this little process works, just put that question
aside until after you’ve successfully completed it. Once you’ve done that,
you’ll probably have your own answer to why it works. Most likely if you
ask 10 different people why this works (people who’ve successfully
completed it), you’ll get 10 different answers, all filtered through their
individual
belief systems, and each will contain its own reflection of truth.
Obviously, this process won’t work if you quit before convergence. I’d
guesstimate that 80-90% of people should achieve convergence in less
than an hour. If you’re really entrenched in your beliefs and resistant to
the process, maybe it will take you 5 sessions and 3 hours, but I suspect
that such people will simply quit early (like within the first 15 minutes) or
won’t even attempt it at all. But if you’re drawn to read this blog (and
haven’t been inclined to ban it from your life yet), then it’s doubtful you
fall into this group.
My life Purpose
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Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?
Pure air Pure water


Rest and relaxation Indulgence of aesthetic senses.
Play and recreation

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
______________
What seemingly negative situation would I like to address?

________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
How did I attract this situation?
How am I responsible for it?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
What is this situation trying to teach me?
What can I learn from it?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
What is the hidden benefit behind this situation?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
What is the most empowering way to view this situation?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
What am I willing to do about this situation to make it even
better?
________________________________________________________________
________________________________________________________________
________________________________________________________________
_______________________________________________________________
Date:
Time:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?

Rest and relaxation

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
______________
Brainstorm a minimum of 20 ways you can improve your

life circumstances. Don't stop until you get to 20.
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.
Date:
Time:
Mood:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:

In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?

Rest and relaxation

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
______________
What experience do I wish to document?

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
When and where did this experience occur?
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
What did I perceive?
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
I saw ...
I heard ...
I felt ...
I smelled ...
I tasted ...
Who was involved?
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
________
What do I think about this experience?

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
How do I feel about this experience?
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
How did this experience affect me?
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
How did this experience affect others?
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
Why did this experience occur?
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
What do I want to remember about this experience?
____________________________________________________________
____________________________________________________________
____________________________________________________________
______
Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:

In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?

Rest and relaxation

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
_____________
What seemingly negative situation would I like to address?

_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
___________
How did I attract this situation?
How am I responsible for it?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
__________
What is this situation trying to teach me? What can I learn from it?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
___________
What is the hidden benefit behind this situation?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
___________
What is the most empowering way to view this situation?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
___________
What am I willing to do about this situation to make it even better?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
___________
Date:
Time:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:

In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?

Rest and relaxation

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
______________
What belief would I like to assess?

_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
Is this belief accurate? Is it consistent with my observations of reality?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
Is this belief all-inclusive? Is there anything it cannot explain properly?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
Is this belief flexible? Does it adapt well to different circumstances?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
Is this belief ethical? Does it encourage me to do no harm?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
Is this belief congruent? Is it consistent with my other beliefs?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
Is this belief consciously chosen? Or did I blindly inherit it from others?

_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
Is this belief pleasure-increasing and/or pain-reducing? Do I feel good

about it?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
Is this belief empowering? Does it expand my options or limit them?

_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
How can I improve upon this belief?

_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
Date:
Time:
Place:
Mood:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?

Rest and relaxation

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
______________
What projects will fail to make a significant difference

whether I do them or not? What are the guaranteed
losers?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
What projects will succeed anyway whether I do them or
not? What are the guaranteed winners?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
What projects will have a significant positive impact only if I
complete them in a timely manner?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
How can I spend less time on the first two groups and more
time on the third group?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
Date:
Time:
Place:
Mood:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?
Pure air Rest and relaxation

Pure water Play and recreation
Indulgence of aesthetic senses.

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
______________
What am I grateful for in my life right now?

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
What do I appreciate most about my life?
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
What makes me feel lucky?
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
How can I share my gratitude and appreciation with others?
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
Date:
Time:
Place:
What am I grateful for today? Mood:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?

Rest and relaxation

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
______________
If I were starting over from scratch today, what people and

circumstances would I not get involved with again?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
__________
How can I remove myself from these mistakes as quickly as
possible?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
_________
If I were starting over from scratch today, what new people and
circumstances would I choose to have in my life?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
__________
How can I begin inviting these new choices into my life today?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
__________
Date:
Time:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:

In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?

Rest and relaxation

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
_____________
What problem or situation do I wish to clarify?

_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
__________How would a member of the opposite sex define this
problem?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
___________How would a child define this problem?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
___________How would a retired person define this problem?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
__________How would a world leader define this problem?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
____________How would an artist define this problem?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
__________
How would a scientist define this problem?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
___________
How would a billionaire define this problem?

_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
____________How would someone living on the opposite side of the
planet define this problem?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
___________How would I define this problem if I were ridiculously
happy?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
____________
How would I define this problem if I had only one hour to solve it?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
____________
How would I define this problem if it belonged to my best friend?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
____________
How would I define this problem if I'd already solved it?

_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
____________
What is the most empowering way to define this problem?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
____________
Date:
Time:
Place:
Mood:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?

Rest and relaxation

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
Who are the six people with whom I spend the most time?
1.
2.
3.
4.
5.
6.
What are their key qualities, values, and character traits?

Person 1:
Person 2:
Person 3:
Person 4:
Person 5:
Person 6:
What are the qualities, values, and character traits I want to

move towards?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
Which relationships are supporting me?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
Which relationships are holding me back?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
What must I do to build the social support I deserve?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
_______________________________________________________________
Date:
Time:
Place:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?

Rest and relaxation

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
Who is already getting the results I desire?

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
What key qualities, habits, and beliefs does s/he possess

that produce these results?
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
How can I model this person's behavior to achieve similar

results for myself?
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
Date:
Time:
Place:
Mood:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?

Rest and relaxation

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
What are my strengths?

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
How can I better leverage my strengths?

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
What are my weaknesses?

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
How can I compensate for my weaknesses?

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
Date:
Time:
Place:
Mood:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?

Rest and relaxation

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
Needs
What are my current needs?
___________________________________________________________________________
___________________________________________________________________________
__________________________________________________________________________
How can I better meet my needs and even create abundance?

___________________________________________________________________________
___________________________________________________________________________
__________________________________________________________________________
Abilities
What are my skills, talents, and abilities?

___________________________________________________________________________
___________________________________________________________________________
__________________________________________________________________________
How can I take better advantage of my abilities?

___________________________________________________________________________
___________________________________________________________________________
__________________________________________________________________________
Desires
What do I want most?

___________________________________________________________________________
___________________________________________________________________________
__________________________________________________________________________
How can I enjoy more of what I want?

___________________________________________________________________________
___________________________________________________________________________
__________________________________________________________________________
Purpose
What contribution am I making to others?

___________________________________________________________________________
___________________________________________________________________________
__________________________________________________________________________
How can I increase my contribution and service?

___________________________________________________________________________
___________________________________________________________________________
__________________________________________________________________________
Alignment
Are my needs, abilities, desires, and purpose in alignment? Am I doing

what I love, expressing my talents, meeting my needs, and fulfilling a
greater purpose?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
_________________________________________________________________________
What can I do to bring my needs, abilities, desires, and purpose into

greater alignment?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
_________________________________________________________________________
Date:
Time:
Place:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?

Rest and relaxation

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
Fill in the blanks to create a holistic statement of intention.

Example
In an easy and relaxed manner,

in a healthy and positive way,
I intend a loving and supportive romantic relationship to come
into my life
in its own perfect time,
for the highest good of all.
My intention
In a/an ___________________________ manner,

in a/an ______________________________ way,
I intend ___________________________ to come into my life
in its own perfect time,
for the highest good of all.
Date:
Time:
Place:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?

Rest and relaxation

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
This exercise will help you define your life values. Review the following list
of 374 values to identify those you consider important. As you go through
the list, simply delete the ones that don't matter to you, or bold the ones
that do. Aim for no more than 15 values on your final list. Finally, sort
your list in order of priority, so your most important value is #1, your next
most important is #2, and so on.
You can use this list to help you make important decisions by asking,
"What would a person with these values do in this situation?" When you
know what's most important to you, it's easier to make consistent
decisions that lead to greater happiness and fulfillment.
What is most important to me in life?
Abundance Calmness Craftiness Exhilaration

Acceptance Camaraderie Creativity Expectancy
Accessibility Candor Credibility Expediency
Experience
Accomplishment Capability Cunning
Expertise
Accuracy Care Curiosity Exploration
Achievement Carefulness Daring Expressiveness
Acknowledgement Celebrity Decisiveness Extravagance
Activeness Certainty Decorum Extroversion
Adaptability Challenge Deference Exuberance
Adoration Charity Delight Fairness
Faith
Adroitness Charm Dependability
Fame
Adventure Chastity Depth Family
Affection Cheerfulness Desire Fascination
Affluence Clarity Determination Fashion
Aggressiveness Cleanliness Devotion Fearlessness
Devoutness Ferocity
Agility Clear-mindedness
Dexterity Fidelity
Alertness Cleverness Dignity Fierceness
Altruism Closeness Diligence Financial
Ambition Comfort Direction independence
Amusement Commitment Directness Firmness
Anticipation Compassion Discipline Fitness
Appreciation Completion Discovery Flexibility
Discretion Flow
Approachability Composure
Diversity Fluency
Articulacy Concentration Dominance Focus
Assertiveness Confidence Dreaming Fortitude
Assurance Conformity Drive Frankness
Attentiveness Congruency Duty Freedom
Attractiveness Connection Dynamism Friendliness
Audacity Consciousness Eagerness Frugality
Economy Fun
Availability Consistency
Ecstasy Gallantry
Awareness Contentment Education Generosity
Awe Continuity Effectiveness Gentility
Balance Contribution Efficiency Giving
Beauty Control Elation Grace
Being the best Conviction Elegance Gratitude
Belonging Conviviality Empathy Gregariousness
Encouragement Growth
Benevolence Coolness
Endurance Guidance
Bliss Cooperation Energy Happiness
Boldness Cordiality Enjoyment Harmony
Bravery Correctness Entertainment Health
Brilliance Courage Enthusiasm Heart
Buoyancy Courtesy Excellence Helpfulness
Excitement Heroism
Holiness Playfulness Strength

Honesty Pleasantness Structure
Honor Pleasure Success
Hopefulness Poise Support
Hospitality Polish Supremacy
Humility Popularity Surprise
Humor Potency Sympathy
Hygiene Power Synergy
Imagination Practicality Teamwork
Impact Pragmatism Temperance
Impartiality Precision Thankfulness
Independence Preparedness Thoroughness
Industry Presence Thoughtfulness
Ingenuity Privacy Thrift
Inquisitiveness Proactivity Tidiness
Insightfulness Professionalism Timeliness
Inspiration Prosperity Traditionalism
Integrity Prudence Tranquility
Intelligence Punctuality Transcendence
Intensity Purity Trust
Intimacy Realism Trustworthiness
Intrepidness Reason Truth
Introversion Reasonableness Understanding
Intuition Recognition Unflappability
Intuitiveness Recreation Uniqueness
Inventiveness Refinement Unity
Investing Reflection Usefulness
Joy Relaxation Utility
Judiciousness Reliability Valor
Justice Religiousness Variety
Keenness Resilience Victory
Kindness Resolution Vigor
Knowledge Resolve Virtue
Leadership Resourcefulness Vision
Learning Respect Vitality
Liberation Rest Vivacity
Liberty Restraint Warmth
Liveliness Reverence Watchfulness
Logic Richness Wealth
Longevity Rigor Willfulness
Love Sacredness Willingness
Loyalty Sacrifice Winning
Majesty Sagacity Wisdom
Making a difference Saintliness Wittiness
Mastery Sanguinity Wonder
Maturity Satisfaction Youthfulness
Meekness Security Zeal
Mellowness Self-control
Meticulousness Selflessness
Mindfulness Self-reliance
Modesty Sensitivity
Motivation Sensuality
Mysteriousness Serenity
Neatness Service
Nerve Sexuality
Obedience Sharing
Open-mindedness Shrewdness
Openness Significance
Optimism Silence
Order Silliness
Organization Simplicity
Originality Sincerity
Outlandishness Skillfulness
Outrageousness Solidarity
Passion Solitude
Peace Soundness
Perceptiveness Speed
Perfection Spirit
Perkiness Spirituality
Perseverance Spontaneity
Persistence Spunk
Persuasiveness Stability
Philanthropy Stealth
Piety Stillness
Date:
Time:
Place:
Mood:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?

Rest and relaxation

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
Rate each area of your life on a scale of

1-10 (1=terrible, 10=outstanding) to
assess how you're doing. In the
comments section, write down at least
one action you can take to improve in
that area.
Rating Comments
Career & Work
Financial
Social &
Relationships
Home & Family
Health & Fitness
Mental &
Learning
Emotional
Spiritual
Character &
Integrity
Purpose &
Contribution
Fun & Adventure

Date:
Time:
Place:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?

Rest and relaxation

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
Law of Attraction
The law of attraction is a universal that applies to humans. The law says
that which is like unto itself is drawn. Other ways of looking at this law is
observable with the following quotes:
What we resist persists.

Like attracts like.
Birds of a feather flock together.
What goes around comes around.
Everything in the universe has a vibration. Even thought sends out a
vibration that is attractive. We all know that if we want to listen to a radio
station at 96.5, we have to tune our radios to that frequency. If we want to
attract good things in our lives, we have to have good thoughts, actions
and feelings in order to get what we want. The law of attraction operates
whether we want it to or not. Whether we want something or don't want a
specific thing to occur, each time we put our attention on something we
attract what we want or don't want by thinking about it.
We can use the law of attraction to our advantage by thinking about
things we want through visualization such as a new car or a house. If we
can feel what it is like to manifest what we want we are more likely to
draw the new car or house to us, as we are vibrating at a compatible
frequency.
In order to show that thoughts are energy, we will play with energy for a
little while. Hold your left hand out as if you are going to do a karate chop.
Using your left index finger and without touching the right palm of your
hand, pretend you are drawing a circle on your right palm. Pay attention
to how your left palm feels. Hopefully you can feel the energy on the palm
of your hand as you draw a circle.
Please keep in mind the Law of Attraction as you read or do any of the
following exercises.
Now imagine green colored balls going through your body, in through your feet and
going through all areas of your body, up your legs, through the stomach, and out
through your head. Try using different colors of the rainbow and see if it feels
BALLS OF LIGHT
different. This exercise demonstrates that thought has energy as you focus on the
ball of light traveling through your body. The energy around your body, or aura is
measurable. See Dr. Valerie Hunt's website for more details.
THE HAPPINESS
EXERCISE Happiness attracts more happiness. Happiness comes from within. You can imagine
yellow smiling faces entering your body through your feet moving up your leg.
These smiley faces, are playing the drums, skipping rope, doing jumping jacks,
playing the guitar, and enjoying life. Some smiling faces are tapping their feet,
clapping their hands, and having a party and dancing.
Here is an exercise that will hopefully help you feel and attract love. Instead of
smiling faces going through your body, imagine a bunch of hearts entering your
THE VALENTINE body. Now assume that all of these hearts love you They are all going to your heart,
EXERCISE healing your heart if necessary, and making you feel good inside. From your heart
they go to all other parts of your body giving you hugs and kisses if you want them
to. This exercise may even mend a broken heart!
This exercise will help you to attract money to yourself. You might for example, ask
the universe for $100,000 remembering that there is enough abundance in the
universe for everyone, especially when the law of attraction is applied. This time
MONEY EXERCISE
you will imagine dollar bills entering your body, dancing all the way through. If you
try this exercise and it works, remember to be grateful. In fact, think about as many
things to be grateful for as you can.
If you like dogs, imagine a bunch of dogs running through body excited to see you.
MAN'S BEST They are licking you in places you want to be licked or not licking you if you don't
FRIEND want to be licked. The main point is that the dogs are excited to see you. Imagine
petting all those dogs if you wish.
Tell yourself that you feel 65% good or you can start at whatever percentage you
like. Then go up 1 more percentage and tell yourself and the universe that you feel
FEELING GOOD
1 percent better. If not then try to think of something that makes you happier. Then
METER when you are ready go up another percentage point and tell yourself or the universe
that you feel say 67% good.
For this exercise you can start at 50% and say 50% relaxed, 51% relaxed, 52%
relaxed, 53% relaxed. You may need to tense up some muscles and relax them so
RELAXATION METER
you can notice the contrast and relax more easily. Also breathing from your stomach
may also help you to relax.
Date:
Time:
Place:
Mood:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:

In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?

Rest and relaxation

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Clustering
Background: One of the easiest ways of contacting your Higher Self is a technique
called clustering. I learned this in a writing class as a method for overcoming writer's
block. The first time I applied this technique to my present life, my Higher Self gave me
an answer to a problem that I had been wrestling with on my own without much success.
After the clustering, the answer was revealed.
Goal: What happens in clustering is that your left brain (the logical, analytical part) is
temporarily out of control. This allows your right brain (the intuitive, creative part) to take
center stage. When it comes to contacting your Higher Self, your right brain is less
protective of you than the left brain is. If you are truly ready, it will allow you to receive
direct guidance and information from your Higher Self.
Preparation: All you need is a blank piece of paper, a pen or pencil, and a quiet place
and time to do this exercise.
How to Do This Exercise:
1> Pick a word that is emotionally charged for you. The key is to pick a word that relates
to an issue that you are having in your life now.
If you cannot think of a word on your own, here are some you can choose from that are
bound to unearth some issues:
Afraid, Angry, Betrayed, Damned, Death, Depressed, Desperate,
Education, Frustrated, Guilty, Hardship, Hatred, Helpless, Hopeless,
Land, Life, Love, Marriage, Money, Outraged, Relationships, Sadness,
Sex, Trust, Work
2> Place the word you have chosen in the center of the blank paper and draw a circle
around it. Get in a comfortable position, close your eyes, and take some deep breaths.
Ask the universe to send you the information on your current life that are the root
cause(s) of the issue you have selected above.
3> As quickly as you can, open your eyes and draw a line from the circle and write the
first word which comes to you next to it. If there is a second word related to the first
word, write the second word down and draw a line connecting the words. Then connect a
third word to the second word in the same way.
4> When you come to the edge of the page or run out of related words, stop with that
word. Go back to the circle and begin with another word. Select the next word and
connect it quickly.
5> Repeat the process until the page is filled or until you have run out of word
associations. For this to work you must do this as fast as you can. Do NOT think about
it, just let the words flow freely.
Example: The word I choose was "frustrate". In 30 seconds, the following came:
let go - illusion - fear ------- FRUSTRATED - move on - true path - trust process
true security - God - self --- FRUSTRATED - true path - joy - energy - happiness
settle debts - reduce pride - FRUSTRATED - betrayed/betrayer - illusion - fear
done - lessons - work karma - FRUSTRATED - aware - empathy - compassion
move on - let go - false fear - FRUSTRATED - illusion - security - move on
Once the above clustering was completed, I took a moment to review the cluster in its'
entirety. It took a few minutes but the pattern of the clustering revealed a new
perspective on my frustration in my "third dimensional (3D) reality" job. Below is the
solution to the clustering puzzle that is shown above.
Use the space below to do your own clustering
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Date:
Time:
Place:
Mood:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:

In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?

Rest and relaxation

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33 Reasons Why I Deserve to Have My Dreams

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Date:
Time:
Place:
Mood:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?
Pure air Pure wholesome food to which we

Pure water are biologically adapted
Cleanliness—both internal and Exercise and activity
external Sunshine upon our bodies
Sleep Rest and relaxation
Temperature maintenance Play and recreation
Emotional poise
Security of life and its means Motivation

Pleasant environment Expression of the natural instincts
Creative, useful work Indulgence of aesthetic senses.
Self-Mastery
Belonging

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Talk to your Inner-self

1. Take some deep, refreshing breaths until you are totally comfortable
and relaxed in whatever position you have chosen (it should take you no
more than 3 minutes to get comfortable).
2. Close your eyes and envision a large mirror in the screen of your mind.
Imagine yourself walking toward the "Mirror of Total Interior Knowledge".
You are completely alone: all you see is yourself and the magic mirror.
3. Look into the mirror and see yourself the way you would like to be. This
is the you inside yourself who has already attained your ideal situation.
4. Ask this "ideal person" the question "What is keeping me from
becoming you?" The answer this person will give you will determine the
next question to be asked. Just let the dialog flow.
5. When you have received your answers, open your eyes and quickly jot
them down upon a piece of paper. You do not have to record the dialog
word for word - just capture the key ideas on a single sheet of paper. Do
NOT write for more than 5 minutes - keep it simple and focused on the key
issues.
What did your Mirror of total interior knowledge say?
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Date:
Time:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:

In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?

Rest and relaxation

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Letters of Transformation, Changing Relationships For

Good
Background: All of us at one time or another become "stuck" in
unhealthy patterns in our relationships with other people. The "stuck"
place is usually buried deep within ourselves somewhere that we are
unable to "see". Getting past the "stuck" place is a process of "clearing
out" our own "pent up emotions". Dr. Jacob Liberman said this best in his
life changing book "Take Off Your Glasses and See":
"Other people… may appear to be the source of our unresolved emotional
issues, but what we think of as a problem with another person usually has
very little to do with them. They are simply external mirrors of our inner
experience. Everyone we meet in life offers us the opportunity to see
ourselves more clearly - not just our partners, friends, and family but also
our bosses, our coworkers, our enemies, our neighbors, and our
acquaintances. We project our relationship with ourselves onto other
people… It is unresolved emotions… that keep us from being fully present
in our relationships…"
Resolving these emotions is what moves you past the "stuck" point.
Writing letters of transformation is one technique to help you resolve
"stuck" emotions so that you can begin to move forward in your life.
Goal: The purpose is to move your relationships with others forward
WITHOUT seeing or speaking to them. This exercise brings the energy of
transformation to your relationship with yourself and others. It allows you
to express - once and for all - what you wish to say to the "other person"
that you cannot bring yourself to express. It releases that energy of
transformation to the universe. Since at the level of pure energy, we are
all one, you will feel a change with the "other" person.
Preparation: All you need is a lighter, a blank piece of paper, a pen or
pencil, and a quiet place and time to do this exercise. See also "Letters of
Indignation".
How to Do This Exercise:
1> Get into a comfortable position, close your eyes, and take some deep
breaths (it should take you no more than 3 minutes to get comfortable).
2> Get clear on what it is you wish to write about the person. The purpose
is to get down on paper everything you need to say to bring
transformation to your relationship with that particular person (it will
change one way or the other).
3> The letter can be in any form that can move you from the point of
stuckness (usually anger and blame) to a place of movement (usually love
and forgiveness).
If you feel love does not lie at the end of this process, then take the
energetically healthy step of deciding to end the relationship once and for
all (see "Letters of Indignation"). If you are "stuck" for something to write,
below is an outline that you can use to create this letter of transformation
and an example of one from "real life".
4> Write until there is nothing more you have to say. To cover anything
you might have forgotten to say, put the words "and Anything Else I
Forgot to Say" at the bottom of the page. The point is to put the past
down so you can put it behind you.
5> Take the piece of paper containing all this "letter of
transformation" and burn it completely. The releases the energy of the
intention to the universe. Know that at this moment - at the level of Soul -
the person absolutely received your message and completely understood
it from your point of view.
6> Close your eyes. Imagine yourself sitting in a chair facing the person
you have just sent this transformational energy. Tell them: "I need
things between us to change so that we can move forward
together." If there is anything else that you want to say to them, now is
your chance. When you are finished, say "Things must change
between us - now!" Know that CHANGE will come.
Example:
Outline for a "Letter of Transformation":
Express Anger and Blame
I hate it when…
I don't like it when…
I'm fed up with…
Express Hurt and Sadness
I feel sad when…
I feel hurt because…
I feel awful because…
I feel disappointed because…
Express Fear and Insecurity
I'm afraid that…
I feel scared because…
Express Guilt and Responsibility
I'm sorry that…
I'm sorry for…
Please forgive me for…
I didn't mean to…
Express Love, Forgiveness, Understanding, and Hope
I love you because…
I love you when…
Thank you for…
I forgive you for…
I understanding that…
I want…
I hope…
Love, (Your Name)
An Actual "Letter of Transformation" from "Real Life":

"To a Dear Former Friend with Much Love,
"I really did not like it when I was very sick and you did nothing to help
me. It made me feel hurt that you were angry that I got sick, even though
it was not my fault and there was nothing I could have done to prevent my
illness.
I felt sad that someone who was a business acquaintance showed me
more real sympathy and offered me more real assistance than you - who I
called 'friend' - did. It clearly showed me that I had not conquered my own
fear of others liking me - not for who I was - but for what I could do for
them.
This 'pushed all my buttons' and raised some deeply painful childhood
issues. I am sorry that I overreacted to it as I did. I am sorry that I did not
call you when I promised. I am sorry that this caused us to drift apart. I
forgive you now for ignoring my illness. I understand that your life has not
prepared you for reacting well to sickness. I understand that is why you
behaved the way you did.
For the sake of all the good times we had together, I would like us to be
friendly again... but you must understand that your behavior towards me
while ill must change. I need sympathy and understanding not anger. If
you can do this for me, I know we can still be friends. If not, thank you for
all you have shared with me.
Know that wherever you travel on your life's path, I always will wish you
well and hope you find all the joy you desire.
Use this area to write your letter

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Date:
Time:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:

In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?

Rest and relaxation

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'I AM FREE TO BE...'

This morning I woke up feeling tired, cranky and just not myself at all. I
proceeded to use my daily morning writing practice to rant about all the
noises which surrounded my head instead of the peace my heart was
aiming towards valiantly.
I frowned listening to the slap of the shoe laces against the morning
walker's carefully chosen Nike's.
Yes, it had become ridiculous. In the "whining zone itself" the tiniest sound
like can become cacophonous.
To me, this morning, they sounded thunderous.
To top it off, my right upper back and shoulder area have had this knot of
tension for the past week or so. It will not leave me alone. It was definitely
noticeable as I stood and headed back inside to rally my troops, rightly
known as young people who depend on me for sustenance, guidance and
plentiful hugs.
As I marched down the hallway barking my next round of orders I listened

and really heard the nonsense that I was saying. Shaking my head
disgustedly I marched myself into my room for a time out. Before flopping
on my bed I grabbed my well worn copy of Louise Hay's classic work: "You
Can Heal Your Life".
Thumbing through the book I looked up my hurting body part "Shoulders.

Shoulders.. Shoulders" ...to which Ms. Hay wrote "Are meant to carry joy,
not burdens" it said on a chart on page 182. Affirmation.. "I am free to be
joyous"
I collapsed onto my bed and breathed deeply. Looking at the clock which
read 7:18 am I figured, ok, breathe deeply and hold this thought for three
minutes, plenty of time left over to complete the morning rush.
Breathing in deeply, I thought, "I am FREE to be joyous". Relaxing deeply,

allowing the bed to fully support me I held it in my heart and soul, "I am
FREE to be JOYous" ohhhh, it was feeling beautifully perfect.. I felt myself
melting into the mattress, my breath bringing sustenance to my very
core.
"I AM free to BE joyous" I mean, who really cares if a walker's shoe laces
slap against her carefully chosen Nike's? Isn't that a part of the process, of
the movement? Ahhhh, "I am free to be joyous"..
I opened my eyes blissfully just in time to see a little two year old boy's
face with a completely free and joyous expression as he launched himself
hurdling onto his centered, peaceful Mommy.. Otherwise known as me.
I laughed and shrieked and hugged him tightly when he landed with his
heart right on top of mine. "Yes, Sammy..we ARE free to be joyous."
Merriam Webster reminds me that to be joyous means to be experiencing,

causing, or showing joy. I find it especially remarkable that in my holding
the thought and breathing into the feeling I magnetized it within my little
child.
Both the toddler little child in my arms and the forty one year old one that
flows through my veins.
Lets try something out here together.
"I am free to be....... " what?
What are you longing to be free to be?
I am free to be whole
I am free to be rich
I am free to be exceptional
I am free to be an artist
I am free to be successful in my business
I am free to love and be loved
I am free to express myself completely
I am free to paint, to laugh, to.......
What is it that you are FREE to do?
What intentional act will you create to bring that into being?
Just as beloved poet Emily Dickinson said, "I imagine, therefore I belong
and am free." I felt free and joyous so that is what I experienced and that
is what was Humming through my veins and back out to Samuel, my
priceless and precious little boy who mirrored back to me what it really
means to him to be free and joyous.
Imagine all of these which you have listed here. Allow your mind to freely
sprout other areas where you are free and then be those aspects, do that
which brings them heartfully to fruition.
So be it.
Date:
Time:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?
Pure air Rest and relaxation

Pure water Play and recreation
Indulgence of aesthetic senses.

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THE MAGIC OF WHAT STUCK

by Julie Jordan Scott
I can't remember the movie, I can't remember the actress, I can't remember
what she said and I do remember what she did.
She sprayed perfume into the air and then stepped through the falling-like-rain
perfume as her unique way of applying the scent to her skin.
She did this throughout the movie.
She sprayed the air and stepped into the sprayed air.
I usually spray the perfume directly on my skin. I never thought of doing it any
other way until I watched this process unfold on the screen over and over and
over.
Interesting, isn't it, that nothing else from the movie has stuck with me except
that single, magical image?
The woman in the movie wanted to smell good so she sprayed the air in front of
her body with scent and then stepped into the scent and allowed it to float
naturally onto her skin, gently, smoothly and potently.
You can try this technique with anything you desire. Yes, you read me right. Here
is what I mean.
If you want to experience a higher vibration, spray some intentionality into your
day. Add some lovingly chosen music, sprinkle some candle light and wonderful
fragrance into your surroundings and then step into it.
If you want to write an article, simply float a daily writing practice into your
schedule. Have the tools ready and waiting for you so that when you begin your
day, the natural, gentle, potent stirrings will be for you to meet the page as you
greet the day.
If you want to attract more positive people into your life, send out more smiles,
more confidence, more acknowledgment and gratitude for those positive people
you already know and mirror to those who you are attracting exactly what you
want. Those who resonate will simply, easily and naturally glide into place all
around you.
Just like whoever the actress was in whatever the movie was, spray the air and
step in. Allow the magic to stick.
Date:
Time:

I will
I will
I will
I will
I will
Food log
hunger? me?
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:

today?
Pure air Exercise and activity

Pure water Sunshine upon our bodies
Cleanliness—both internal and Rest and relaxation
external Play and recreation
Sleep Emotional poise
Temperature maintenance Security of life and its means
Pure wholesome food to which we Pleasant environment
are biologically adapted Creative, useful work
Self-Mastery Expression of the natural instincts

Belonging Indulgence of aesthetic senses.
Motivation

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Write a reflection of the past 30 days. What have you learnt? How
have you grown? What were the challenges? How has this
experience changed you?
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30 Day Challenge Workbook

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My First 30 Days Low Fat Raw

Hello and Welcome,

Tips for journal writing

Before you dive in head first there is a little bit of emotional

think for a few moments. Brainstorm your reasons and

8 STRATEGIES FOR ACHIEVING SMART GOALS

Make your goal as Specific as possible and express it in positive terms. Do

Is your goal Achievable? Consider whether you have the resources

point. Finding supportive, positive people is key because you certainly

5. Minimise potential challenges. There are 3 key ways to prevent

• Regularly evaluate your progress. You may need to make changes or

7. Establish a support system. Who or what can provide you with

Use pictures and colours to plan your goals. Next to each

The next thing you will need to do is prepare your physical

Next step is to do a before entry. How do you feel? What

What I wish to happen today? Did it manifest?

What made me happy today?

What was I grateful for today?

What were some challenges I had today?

What are some changes for tomorrow?

In the news today:

Plans for tomorrow:

From the 19 elements of health, what were my weak points

Pure air Play and recreation

How can you improve on this tomorrow?

Things that I am proud of:

What I wish to happen today? Did it manifest?

What made me happy today?

What was I grateful for today?

What were some challenges I had today?

What are some changes for tomorrow?

In the news today:

Plans for tomorrow:

From the 19 elements of health, what were my weak points

Pure air Play and recreation

How can you improve on this tomorrow?

Things I like about Myself :

What I wish to happen today? Did it manifest?

What made me happy today?

What was I grateful for today?

What were some challenges I had today?

What are some changes for tomorrow?

In the news today:

Plans for tomorrow:

From the 19 elements of health, what were my weak points

Pure air Play and recreation

How can you improve on this tomorrow?

Ask yourself the following questions:

What would a person with more curiosity do in my situation?

What I wish to happen today? Did it manifest?

What made me happy today?

What was I grateful for today?

What were some challenges I had today?

What are some changes for tomorrow?

In the news today:

Plans for tomorrow:

From the 19 elements of health, what were my weak points

Pure air Play and recreation

How can you improve on this tomorrow?

What I wish to happen today? Did it manifest?

What made me happy today?

What was I grateful for today?