Workbook

My First 30 Days Low Fat Raw
Workbook
A Gift to you from
www.30 bananasaday.com
1
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!
2
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.
3
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
5
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.
6
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.
7
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.
Put your photo here
Date:______________________________
My attitude towards my health
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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 Was it emotional Where What did I eat? Was it Did it
feel hungry? or physical was I ? How many yummy? satisfy
hunger? cals? me?
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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:
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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 Belonging
we are biologically adapted Motivation
Exercise and activity Expression of the natural
Sunshine upon our bodies instincts
Rest and relaxation Indulgence of aesthetic senses.
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:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
14
Notes:
Plans for
tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
15

points today?

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


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
17
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
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points today?

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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:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
22
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
23

points today?

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Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
25
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
26

points today?

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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. Abundance 41. Brilliance 81. Cordiality 121. Elation

2. Acceptance 42. Buoyancy 82. Correctness 122. Elegance
3. Accessibility 43. Calmness 83. Courage 123. Empathy
4. Accomplishment 44. Camaraderie 84. Courtesy 124. Encouragement
5. Accuracy 45. Candor 85. Craftiness 125. Endurance
6. Achievement 46. Capability 86. Creativity 126. Energy
7. Acknowledgement 47. Care 87. Credibility 127. Enjoyment
8. Activenes 48. Carefulness 88. Cunning 128. Entertainment
9. Adaptability 49. Celebrity 89. Curiosity 129. Enthusiasm
10. Adoration 50. Certainty 90. Daring 130. Excellence
11. Adroitness 51. Challenge 91. Decisiveness 131. Excitement
12. Adventure 52. Charity 92. Decorum 132. Exhilaration
13. Affection 53. Charm 93. Deference 133. Expectancy
14. Affluence 54. Chastity 94. Delight 134. Expediency
15. Aggressiveness 55. Cheerfulness 95. Dependability 135. Experience
16. Agility 56. Clarity 96. Depth 136. Expertise
17. Alertness 57. Cleanliness 97. Desire 137. Exploration
18. Altruism 58. Clear-mindedness 98. Determination 138. Expressiveness
19. Ambition 59. Cleverness 99. Devotion 139. Extravagance
20. Amusement 60. Closeness 100. Devoutness 140. Extroversion
21. Anticipation 61. Comfort 101. Dexterity 141. Exuberance
22. Appreciation 62. Commitment 102. Dignity 142. Fairness
23. Approachability 63. Compassion 103. Diligence 143. Faith
24. Articulacy 64. Completion 104. Direction 144. Fame
25. Assertiveness 65. Composure 105. Directness 145. Family
26. Assurance 66. Concentration 106. Discipline 146.Fascination
27. Attentiveness 67. Confidence 107. Discovery 147. Fashion
28. Attractiveness 68. Conformity 108.Discretion 148.Fearlessness
29. Audacity 69. Congruency 109. Diversity 149.Ferocity
30. Availability 70. Connection 110. Dominance 150. Fidelity
31. Awareness 71. Consciousness 111. Dreaming 151. Fierceness
32. Awe 72. Consistency 112. Drive 152. Financial
33. Balance 73. Contentment 113. Duty independence
34. Beauty 74. Continuity 114. Dynamism 153. Firmness
35. Being the best 75. Contribution 115. Eagerness 154. Fitness
36. Belonging 76. Control 116. Economy 155. Flexibility
37. Benevolence 77. Conviction 117. Ecstasy 156. Flow
38. Bliss 78. Conviviality 118. Education 157. Fluency
39. Boldness 79. Coolness 119. Effectiveness 158. Focus
40. Bravery 80. Cooperation 120. Efficiency 159. Fortitude
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160. Frankness 214. Learning 268. Proactivity 322. Spirituality

161. Freedom 215. Liberation 269. Professionalism 323. Spontaneity
162. Friendliness 216. Liberty 270. Prosperity 324. Spunk
163. Frugality 217. Liveliness 271. Prudence 325. Stability
164.Fun 218. Logic 272.Punctuality 326. Stealth
165. Gallantry 219. Longevity 273. Purity 327. Stillness
166. Generosity 220. Love 274. Realism 328.Strength
167. Gentility 221. Loyalty 275. Reason 329. Structure
168. Giving 222.Majesty 276. Reasonableness 330. Success
169. Grace 223. Making a difference 277. Recognition 331. Support
170. Gratitude 224. Mastery 278. Recreation 332. Supremacy
171. Gregariousness 225.Maturity 279. Refinement 333. Surprise
172. Growth 226. Meekness 280. Reflection 334. Sympathy
173. Guidance 227.Mellowness 281. Relaxation 335. Synergy
174. Happiness 228. Meticulousness 282. Reliability 336.Teamwork
175. Harmony 229. Mindfulness 283.Religiousness 337. Temperance
176. Health 230. Modesty 284. Resilience 338. Thankfulness
177. Heart 231. Motivation 285.Resolution 339.Thoroughness
178. Helpfulness 232. Mysteriousness 286. Resolve 340. Thoughtfulness
179. Heroism 233. Neatness 287. Resourcefulness 341. Thrift
180.Holiness 234. Nerve 288. Respect 342. Tidiness
181. Honesty 235. Obedience 289. Rest 343. Timeliness
182. Honor 236. Open-mindedness 290. Restraint 344. Traditionalism
183. Hopefulness 237. Openness 291. Reverence 345. Tranquility
184.Hospitality 238.Optimism 292. Richness 346. Transcendence
185. Humility 239. Order 293. Rigor 347. Trust
186. Humor 240. Organization 294. Sacredness 348. Trustworthiness
187. Hygiene 241. Originality 295. Sacrifice 349. Truth
188. Imagination 242. Outlandishness 296. Sagacity 350. Understanding
189. Impact 243. Outrageousness 297. Saintliness 351. Unflappability
190. Impartiality 244. Passion 298. Sanguinity 352. Uniqueness
191. Independence 245. Peace 299. Satisfaction 353. Unity
192. Industry 246. Perceptiveness 300. Security 354. Usefulness
193. Ingenuity 247. Perfection 301. Self-control 355. Utility
194.Inquisitiveness 248. Perkiness 302. Selflessness 356.Valor
195. Insightfulness 249. Perseverance 303. Self-reliance 357. Variety
196. Inspiration 250. Persistence 304. Sensitivity 358. Victory
197. Integrity 251. Persuasiveness 305. Sensuality 359.Vigor
198. Intelligence 252.Philanthropy 306. Serenity 360. Virtue
199. Intensity 253. Piety 307. Service 361. Vision
200. Intimacy 254. Playfulness 308. Sexuality 362. Vitality
201. Intrepidness 255. Pleasantness 309. Sharing 363.Vivacity
202. Introversion 256. Pleasure 310. Shrewdness 364. Warmth
203. Intuition 257. Poise 311. Significance 365.Watchfulness
204. Intuitiveness 258.Polish 312. Silence 366. Wealth
205. Inventiveness 259. Popularity 313. Silliness 367.Willfulness
206. Investing 260. Potency 314. Simplicity 368. Willingness
207. Joy 261. Power 315. Sincerity 369. Winning
208. Judiciousness 262. Practicality 316. Skillfulness 370. Wisdom
209. Justice 263. Pragmatism 317. Solidarity 371. Wittiness
210. Keenness 264. Precision 318. Solitude 372. Wonder
211. Kindness 265. Preparedness 319. Soundness 373. Youthfulness
212. Knowledge 266. Presence 320. Speed 374. Zeal
213. Leadership 267. Privacy 321. Spirit
2
Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
30
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
31

points today?

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32
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
33
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.
34
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.
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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.
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My life Purpose
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Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
38
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
39

points today?

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40
What seemingly negative situation would I like to address?

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How did I attract this situation?
How am I responsible for it?
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What is this situation trying to teach me?
What can I learn from it?
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What is the hidden benefit behind this situation?
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the most empowering way to view this situation?
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What am I willing to do about this situation to make it even
better?
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41
Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
42
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
43

points today?

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______________________________________________________________
______________________________________________________________
44
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.
45
Date:
Time:
Place:
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I will
I will
I will
I will
I will
Food log
hunger? cals? me?
46
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
47

points today?

______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
48
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?

______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
49
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?

______________________________________________________________
______________________________________________________________
______________________________________________________________
50
Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
51
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
52

points today?

______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
_____________________________________________________________
53
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?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
_______________________________________________________________________
54
Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
55
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
56

points today?

______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
57
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?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
____________________________________________________________
58
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?

________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
____________________________________________________________
59
Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
60
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
61

points today?

______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
62
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?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
_________________________________________________________
63
Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
64
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
65

points today?

______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
66
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?
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
__________________________________________________
67
Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
68
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
69

points today?

______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
70
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?
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
71
Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
72
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
73

points today?

______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
_____________________________________________________________
74
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?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
_______________________________________________________________________
75
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?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
76
Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
77
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
78

points today?

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
79
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:
80
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?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
_______________________________________________________________
81
Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
82
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
83

points today?

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
84
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?
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
85
Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
86
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
87

points today?

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
88
What are my strengths?

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

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
What are my weaknesses?

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
How can I compensate for my weaknesses?
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
89
Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
90
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
91

points today?

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
92
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?

___________________________________________________________________________
___________________________________________________________________________
__________________________________________________________________________
93
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?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
_________________________________________________________________________
94
Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
95
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
96

points today?

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
97
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.
98
Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
99
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
100

points today?

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
101
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 Bliss Contribution Dynamism

Acceptance Boldness Control Eagerness
Accessibility Bravery Conviction Economy
Ecstasy
Accomplishment Brilliance Conviviality
Education
Accuracy Buoyancy Coolness
Effectiveness
Achievement Calmness Cooperation Efficiency
Acknowledgement Camaraderie Cordiality Elation
Activeness Candor Correctness Elegance
Adaptability Capability Courage Empathy
Adoration Care Courtesy Encouragement
Endurance
Adroitness Carefulness Craftiness
Energy
Adventure Celebrity Creativity Enjoyment
Affection Certainty Credibility Entertainment
Affluence Challenge Cunning Enthusiasm
Aggressiveness Charity Curiosity Excellence
Agility Charm Daring Excitement
Exhilaration
Alertness Chastity Decisiveness
Expectancy
Altruism Cheerfulness Decorum
Expediency
Ambition Clarity Deference Experience
Amusement Cleanliness Delight Expertise
Anticipation Clear-mindedness Dependability Exploration
Appreciation Cleverness Depth Expressiveness
Approachability Closeness Desire Extravagance
Determination Extroversion
Articulacy Comfort
Devotion Exuberance
Assertiveness Commitment
Devoutness Fairness
Assurance Compassion Faith
Dexterity
Attentiveness Completion Fame
Dignity
Attractiveness Composure Diligence Family
Audacity Concentration Direction Fascination
Availability Confidence Directness Fashion
Discipline Fearlessness
Awareness Conformity
Discovery Ferocity
Awe Congruency Fidelity
Discretion
Balance Connection Fierceness
Diversity
Beauty Consciousness Dominance Financial
Being the best Consistency Dreaming independence
Belonging Contentment Drive Firmness
Duty Fitness
Benevolence Continuity
Flexibility
102
Flow Knowledge Privacy Spontaneity
Fluency Leadership Proactivity Spunk
Focus Learning Professionalism Stability
Fortitude Liberation Prosperity Stealth
Frankness Liberty Prudence Stillness
Freedom Liveliness Punctuality Strength
Friendliness Logic Purity Structure
Frugality Longevity Realism Success
Fun Love Reason Support
Gallantry Loyalty Reasonableness Supremacy
Generosity Majesty Recognition Surprise
Gentility Making a Recreation Sympathy
Giving difference Refinement Synergy
Grace Mastery Reflection Teamwork
Gratitude Maturity Relaxation Temperance
Gregariousness Meekness Reliability Thankfulness
Growth Mellowness Religiousness Thoroughness
Guidance Meticulousness Resilience Thoughtfulness
Happiness Mindfulness Resolution Thrift
Harmony Modesty Resolve Tidiness
Health Motivation Resourcefulness Timeliness
Heart Mysteriousness Respect Traditionalism
Helpfulness Neatness Rest Tranquility
Heroism Nerve Restraint Transcendence
Holiness Obedience Reverence Trust
Honesty Open-mindedness Richness Trustworthiness
Honor Openness Rigor Truth
Hopefulness Optimism Sacredness Understanding
Hospitality Order Sacrifice Unflappability
Humility Organization Sagacity Uniqueness
Humor Originality Saintliness Unity
Hygiene Outlandishness Sanguinity Usefulness
Imagination Outrageousness Satisfaction Utility
Impact Passion Security Valor
Impartiality Peace Self-control Variety
Independence Perceptiveness Selflessness Victory
Industry Perfection Self-reliance Vigor
Ingenuity Perkiness Sensitivity Virtue
Inquisitiveness Perseverance Sensuality Vision
Insightfulness Persistence Serenity Vitality
Inspiration Persuasiveness Service Vivacity
Integrity Philanthropy Sexuality Warmth
Intelligence Piety Sharing Watchfulness
Intensity Playfulness Shrewdness Wealth
Intimacy Pleasantness Significance Willfulness
Intrepidness Pleasure Silence Willingness
Introversion Poise Silliness Winning
Intuition Polish Simplicity Wisdom
Intuitiveness Popularity Sincerity Wittiness
Inventiveness Potency Skillfulness Wonder
Investing Power Solidarity Youthfulness
Joy Practicality Solitude Zeal
Judiciousness Pragmatism Soundness
Justice Precision Speed
Keenness Preparedness Spirit
Kindness Presence Spirituality
103
Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
104
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
105

points today?

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
106
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
107
Date:
Time:
Place:
Mood:


I will
I will
I will
I will
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Food log
hunger? cals? me?
108
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
109

points today?

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
110
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.
111
Now imagine green colored balls going through your body, in through your feet
BALLS OF 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
LIGHT it feels 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 attracts more happiness. Happiness comes from within. You can
imagine yellow smiling faces entering your body through your feet moving up
HAPPINESS
your leg. These smiley faces, are playing the drums, skipping rope, doing
jumping jacks, playing the guitar, and enjoying life. Some smiling faces are
EXERCISE
tapping their feet, clapping their hands, and having a party and dancing.
THE 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
V ALENTINE your body. Now assume that all of these hearts love you They are all going to
your heart, healing your heart if necessary, and making you feel good inside.
EXERCISE 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,
M ONEY 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
EXERCISE time 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.
M AN' S B EST If you like dogs, imagine a bunch of dogs running through body excited to see
you. They are licking you in places you want to be licked or not licking you if
FRIEND you don't 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
F EELING GOOD
you like. Then go up 1 more percentage and tell yourself and the universe that
you feel 1 percent better. If not then try to think of something that makes you
M ETER
happier. Then when you are ready go up another percentage point and tell
yourself or the universe that you feel say 67% good.
RELAXATION 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
M ETER you can notice the contrast and relax more easily. Also breathing from your
stomach may also help you to relax.
112
Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
113
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
114

points today?

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
115
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:
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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:
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Mood:


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

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33 Reasons Why I Deserve to Have My Dreams

1.
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Date:
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I will
I will
I will
I will
I will
Food log
hunger? cals? me?
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Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
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points today?

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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:
Place:
Mood:


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

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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).
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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…
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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.
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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.
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Use this area to write your letter
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Date:
Time:
Place:
Mood:


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

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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.
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"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
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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.
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Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
141
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
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points today?

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143
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.
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Date:
Time:
Place:
Mood:


I will
I will
I will
I will
I will
Food log
hunger? cals? me?
145
Notes:
Plans for tomorrow:
Exercise log
Notes:
Plans for tomorrow:
In the news today:
Today's weather:
Plans for tomorrow:
Other:
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points today?

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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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My First 30 Days Low Fat Raw

Hello and Welcome,

This book is designed to help you with the emotional

It’s important that you try to do all the activities to

If you get stuck along the way remember that 30BAD

Good Luck and wishing you all the best of fruit!

Tips for journal writing

Write quickly, allowing the words to freefall from your

Keep writing. Don’t erase or cross-out any words. If

Date each entry in your journal. Note the time, place,

After you have finished a journal entry, take a walk or

Sometimes this Insight is as plain as day. Other times, it

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

8 STRATEGIES FOR ACHIEVING SMART GOALS

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

How do you Measure success? You'll need a way to evaluate your

Is your goal Achievable? Consider whether you have the resources

at some point. Finding supportive, positive people is key because you

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

 Create a complete, measurable, action plan which includes all

 Incorporate all your actions into your schedule. Add them to

 Regularly evaluate your progress. You may need to make

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

The next thing you will need to do is prepare your

How many calories does my body need each day? ______

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

Put your photo here

My attitude towards my health

What am I grateful for today?

What I wish to happen today? Did it manifest?

Exercise Time and place Calories burned

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:

Plans for tomorrow:

From the 19 elements of health, what were my weak

Pure air Play and recreation

How can you improve on this tomorrow?

Things that I am proud of:

Things that I am grateful for :

Things that I am looking forward to:

Changes I will make :

Things that are bothering me – ways to fix them:

What am I grateful for today?

What I wish to happen today? Did it manifest?

Exercise Time and place Calories burned

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:

Plans for tomorrow:

From the 19 elements of health, what were my weak

Pure air Play and recreation

How can you improve on this tomorrow?

Things I like about Myself :