There comes a point in many people’s lives when they may feel lost and confused. For me, that point hit in my mid-twenties. I was working a job I felt disconnected to, jumping from apartment to apartment, and moving through life without a sense of a larger purpose. When I realized how unhappy I was in my relationships and my circumstances, I decided it was time for something to change. I was seeking answers from the outside world instead of looking for answers within myself. At 26 years old, I chose to walk a spiritual path. I read many books and studied several viewpoints that allowed me to instill and develop the concepts that began to shape my mission in life: to help people live happier, more fulfilling lives. Because I worked consciously on unearthing my purpose, the rest of the pieces began to fall into place. Once I started to understand the impact that my mind had on my world, I was able to take purposeful steps to change my life.

Now, 6 years later, I am on a path to living a meaningful life. I run my own successful business, and I am happily married and living in Brooklyn with a teacup Yorkie that I Instagram a little too often (follow me on Instagram for proof). Besides these outer circumstances, my attitude toward life is much more positive, and I am happier on a day-to-day basis. I have an inner sense of confidence, contentment, and clarity.

The teachings I learned enabled me to transform my life, and I was compelled to offer the tools to you. Starting out, it seemed as though I had to learn an entire vocabulary of new words and how to apply them, which was my inspiration to write this book.

INTRODUCTION

Each word offers a quote of inspiration, has a brief description, and ends with a question for you to answer. I use all these words in my teachings, and in my own life.

The concepts you will find in this book are to be used as tools you can apply to your everyday life. You don’t have to read the entire book from A – Z (although I suggest you do). You can open the book at any page, pick a word a day or find a word that can help you move forward in your day-to-day living. You can also go to the Table of Contents and search for a word that you need when presented with a particular conflict.

My hope is for you to use this book to bridge the gap between your lower self and your higher self. Too often we look outside ourselves for answers. This book is about your journey inward to awaken the source within you. I believe all the answers you seek are in you, and as you become more self-aware, you are allowed to overcome perceived obstacles, get in touch with your greatest strengths, and access your inner truth. This book will guide you in that process. When you are connected to the source within, you are maximizing your potential.

Copyright © 2013 Anna Goldsteinwww.annagoldstein.com

ACKNOWLEDGEMENTS

I want to thank my mom and dad, Robin and Miles. You gave me the greatest gift of all, the gift of life. Ever since I was young, you encouraged me to be creative and have continued to believe in me.

My brother, Ari, you are full of courage, determination, creativity, and drive. Grandma and Grandpa, Cynthia and Rez, you are amazing. You are vibrant, energetic, and some of my greatest memories are of being with you. Thank you for all the joy you bring to my life.

Jeff, my husband, you are my partner, best friend, biggest fan, and more. Your love, encouragement, and continuous belief in me inspires me. You bring out the best in me. I am grateful everyday to have you by my side. Catherine Cusumano, you ignited me onto my spiritual path. I learned a lot from you and continue to.

Cindy Cornell, you have been a generous teacher and coach. You have challenged me, pointed me inward, and supported me to make changes in order to achieve success in many areas of my life.

To my family, we have grown together. Each one of you is unique. I learn from you and always feel connected to you.

To my friends, you have always believed in me and have been there for me during the ups and downs.

Thank you Ana Dubin, Katie Maluchuk, Neil Gordon, for helping me in the process of birthing this book.

A big shout out to Jaclyn Backhaus, your patience, editing, and encouragement was essential. I couldn’t have done it without you. Thank you!

Love & Gratitude,

Anna

TABLE OF CONTENTS

AAbundanceAcceptanceActionAddictionAffirmationAlignmentAngerAnxietyAttachmentAttentionAttractionAuthenticAwakeAwareness

BBeingBeliefsBoundariesBreath

CChangeClarityCommitmentCompassionCompulsionConcentrationConfidenceConnectionConsciousnessConsistencyContentment

Courage

DDesireDisciplineDistractions

EEgoEmotionEmotional IntelligenceEmpathyEmpowermentEnergyEnlightenmentEvolveExpectations

FFailureFearFlexibilityFocusForceFormFrequencyFuture

GGenerousGoals

GratitudeGrowthGuilt

HHabitHappinessHeartHigher Self

IIllusionImaginationImpermanenceInspirationIntegrityIntelligenceIntentionIntimacyIntuition

JJealousyJoyJudgment

KKarmaKindness

LLabelsLanguageLaw of AttractionLetting GoListenLove

MManifestationMantraMeditationMindfulnessMomentumMoneyMotivation

NNeuroplasticityNeutralityNon-attachment

OObservationObsessionObstaclesOptimism

PPacePainPastPatiencePatternsPeacePerceptionPerfectionismPersonal BoundariesPositive ThinkingPotentialPowerPracticePrayerPresencePridePrioritiesPurpose

QQualityQuantum PhysicsQuestions

RReactiveRealityReflectRelationshipsRelaxRepeatReplaceResistanceResponsibilityResponsiveRiskRitual

SSelf-AwarenessSelf-IdentitySelf-RelianceSelf-TalkShameSoulSpiritualityStillnessStretch Subconscious MindSuccessSufferingSurrender

TTemptationThe Law of AttractionThoughtsTransformationTriggersTrust

UUniverse

VValuesVibrationVisualizeVulnerability

WWillingnessWorth

XX

YYes

ZZen

ABUNDANCE“When you are grateful, fear disappears and abundance appears.”

– Anthony Robbins

Abundance is defined as having plenty; in a spiritual sense, abundance is not so much about having plenty as appreciating plenty. An attitude of abundance allows you to acknowledge what is available to you in the moment. Abundance is less about what you have and more about your ability to enjoy what you have. It is focusing your attention on gratitude—be it for love, family, health, food, money, relationships, etcetera—and regarding those areas of your life with an overall sense of appreciation. You don’t have to have a lot of something for it to be abundant. Some people who have a wealth of material things do not feel abundant because they feel they lack something else. Others have very little, yet they feel abundant. You can appreciate a small amount of food and feel abundant because of how much you love that food—perhaps it is your favorite dish, or maybe someone you love prepared the dish. Sometimes it takes a loss or a shift in perspective to realize what abundance is—it is easy to take the seemingly routine circumstances of your life for granted until they are gone. Every moment you drink clean water, take a hot shower, and breathe unpolluted air is a special one. You may think you are struggling in your mind, but in reality you may not realize how much you have. Appreciate what you have while you allow yourself to attract more.

Where in your life do you feel abundant? How can you shift your perception to see more of what you have?

A

ACCEPTANCE“Acceptance of what has happened is the first step to overcoming the consequences of any misfortune.”

– William James

There are certain events or past experiences you might not want to accept, but by avoiding or resisting them, you are creating further conscious or unconscious pain. Acceptance is making room for painful feelings, urges, and sensations, and allowing them to come and go without a struggle. The nature of the mind has a tendency to be negative; sometimes, aspects of your life are beyond your control and you may find yourself wishing they were different. Without acceptance, it is more difficult to move forward because you are holding on to the past. That struggle, known as resistance, is the opposite of acceptance—keeping you stuck and locked into old patterns. When you accept an event neutrally, you then have the ability to gauge your own positive or negative reactions to it. Give yourself the room to say, “It is what it is. What do I need to accept?” From a place of acceptance, the way you choose to deal with your circumstances will lead to happiness and forward momentum.

What area of your life are you not accepting? How can you become more accepting of this?

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A

ACTION“Action is a great restorer and builder of confidence. Inaction is not only the result, but the cause, of fear. Perhaps the action you take will be successful; perhaps different action or adjustments will have to follow. But any action is better than no action at all.”

– Norman Vincent Peale

Action is the process of engaging your body or mind with an intention or physical effort. Many people get stuck in their thoughts, such as analysis paralysis, fear, or perfectionism; this prevents forward motion. By taking action—regardless of the outcome—you are giving yourself the tools to unearth answers and solutions. Simply put, it is the act of doing: taking action is being proactive in your life. Newton’s Law of Motion says, “for every action there is equal and opposite reaction.” Observing the effects of your actions will assist you in understanding your behavior. Break actions down into small steps, for a series of small steps can amount to big changes. Sometimes, from the outside, it may appear that nothing is happening; however, an action as small as a new thought or a mental shift can be just as significant. When you take one step at a time, you are guaranteed progress. Monitor your results and make adjustments along the way to achieve your goals.

What’s one small thing you can do today that will move you closer to your goal?

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A

ADDICTION“Every addiction is bad, no matter whether the narcotic be alcohol or morphine or idealism.”

- Carl Jung

There is a Buddhist saying: “Everything in moderation, including moderation.” Addiction is when you have lost control over your thoughts, choices, and behaviors. When you are addicted to something, that object has more power than you. You continue engaging in habits that support your addiction, even if you are consciously aware of it. This will result in an undesirable outcome. An addiction is classified as too much of something, and can be harmful to your balance and well-being. When the mind or body is overindulging in one area, you are most likely not getting enough of something else. An extreme amount of alcohol, drugs, sex, sugar, or gambling is not healthy and can damage you and your relationships with others. There may also be temptation to engage in more “socially acceptable” shadow addictions, such as compulsively checking email or interacting on social media. Recognition that you have lost control provides you an opportunity to do some self-exploration and discover what you are lacking. If the problem is larger than your ability to handle it, reach within for the courage to ask for help. Your health is the key to achieving a higher level of consciousness and maintaining a clearer intuition. Admitting your addiction is the first step in restoring your balance.

When do you lose control? In those situations or circumstances, what can you do differently?

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A

AFFIRMATION“Affirmation of life is the spiritual act by which man ceases to live unreflectively and begins to devote himself to his life with reverence in order to raise it to its true value. To affirm life is to deepen, to make more inward and to exalt the will to live.” – Albert Schweitzer

An affirmation is a statement that reinforces your behavior in the present moment. When you affirm something in your mind, you believe it is true—whether it is true or not. The affirmation may not technically be true in that moment, but its presence still affects you. Thoughts carry energy, so a positive thought carries with it a positive feeling. The purpose behind the act of affirmation is not just to make bold statements—those statements can affect the way you feel and think about yourself. It is necessary to utilize the present tense when stating positive affirmations—that will have the most effect in changing your behavior. You can transform negative thoughts in your mind to positive thoughts often by simply changing a word. If you change “I’m an idiot” to “I am good at what I do,” you cultivate a better attitude. Learning to reprogram your thoughts with the use of positive affirmation inspires and motivates you to be in alignment with your desire. By continually reaffirming those positive thoughts, you cultivate a successful mindset, which is an essential element in health and happiness. Developing a positive mindset is the most powerful strategy in life.

Write down a negative recurring thought and change it into a positive affirmation.

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A

ALIGNMENT“Just as your car runs more smoothly and requires less energy to go faster and farther when the wheels are in perfect alignment, you perform better when your thoughts, feelings, emotions, goals and values are in balance.”

– Brian Tracy

From a spiritual approach, alignment can be defined as a sense of connectivity to a higher order. It outlines the relationship between your actions and how they interplay with aligning your passion and purpose. When you set goals, and allow those goals to inform the actions you take, you will come into alignment. When you band together your thoughts, behaviors, actions, and values, the chance of you achieving your desired result is higher. If you are out of alignment, it feels as though things are working against you rather than with you. These feelings of resistance can serve as a reference point to the fact that you are not following your path. Sometimes, you have to learn what’s wrong before you know what’s right. Those moments make you realize with more clarity what your higher purpose is—and can lead to a transformational shift. If you have a clear vision and know the outcome you wish to accomplish, you will recognize when you are in alignment and when you are not. The more connected you are with your goals, the more you will be aware of whether or not you are living in alignment. When you physically align what you do with what you want, you know you are on the path.

Are you living in alignment with your passion and purpose? What connections can you make between your actions and the results you want?

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A

ALLOWING“You have to take risks. We will only understand the miracle of life fully when we allow the unexpected to happen.”

– Paulo Coelho

The practice of allowing calls you to make space for the circumstances that already exist around you. Allowing is a kind word to use when you are observing your own self-talk. When you are in a state of being open, receptive and trusting, you are allowing an energetic flow. There are no blocks and things flow more easily and effortlessly. Worry and fear are often tied to rules and restriction. Letting go creates space for you to allow the moment to be what is. Your concentration is enhanced when you allow the present to influence it. To a certain extent you call the shots to what you allow into your life. This includes all things from unhealthy relationships to healthy relationships, scarcity to abundance and so forth. The opposite of allowing is to attach your self to the outcome or force yourself to behave a certain way. If you plant a seed in soil, you cannot rush the growth—everything has a process. Nature is a perfect example of allowing. Give yourself permission to be your authentic self and allow yourself to have what you want.

What do you want to allow into your life? If you find that you are not allowing yourself that desire, what is the belief that is holding you back?

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A

ANGER“Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned.” - Buddha

Anger emerges when you perceive a loss of control, when you feel taken advantage of, when you harbor jealousy, or when things do not work out the way you want them to. Patterns of anger are passed on from generation to generation; they represent a familiar history of sorts. Angry behavior can also stem from your environment and your experiences. When you examine these feelings and beliefs by bringing your attention to your thoughts, you will discover your thoughts are consumed with a story that casts yourself as the victim. Types of thinking such as, “What about me?!” are directly related to your ego. Usually this illusionary perception is the cause of your anger—it comes from your ideas of justice and entitlement. The outside may trigger anger, but anger arises from the inside. One way of handling anger appropriately is to pinpoint the origin of the emotion. It is important not to deny or dismiss anger, but rather to use it as a catalyst for positive change. Anger can be useful when it lets you problem-solve and not blame. Every time you challenge this emotion in yourself, you reach a new level of consciousness. When you take responsibility for your anger, it puts you in control, and then you have the ability to let go of it. Notice the origins of your anger and work to dissolve them. When you don’t get what you want, you get angry about it. Anger is a rejection, rather than an acceptance, of what is. It is a very painful and destructive state of mind—a lot of the world’s problems stem from anger. By working to improve the mind, we can live more peacefully.

A

In what area(s) of your life do you feel angry? Who are you angry at? What can you do to let go of anger?

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ANXIETY“When the brain is tense and nervous, chaos sets in and the brain does not understand anything.”

- B.K.S. Iyengar

Anxiety is a state of mind that is concerned and worried about future outcomes. Typically anxious thoughts are fast and loud. Feelings of anxiety may stem from the construction of a fictional narrative—one fixated on the possibility that something bad is going to happen. When you engage with these projected ideas in your mind, that dialogue becomes a distraction; it impacts your ability to tune into your intuition. Thus, your ability to make clear and effective choices is diminished. When you are anxious, your mind is not present. Certain situations trigger anxiety, causing the mind to panic. With self-awareness and observation, you will begin to distinguish fearful thoughts from reality. Learning what your irrational fears are and your reactions to them can help you change your conditioned responses.

What makes you feel anxious? How can you reframe your thoughts to be more present to the situation?

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A

ATTACHMENT“Attachment is the great fabricator of illusions; reality can be attained only by someone who is detached.”

- Simone Weil

Attachment is first introduced as the emotional bond between you and your caregiver. As adults, it can be alternately applied in reference to your relationships, your responsibilities, and your goals in life. Some attachment is healthy—for example, the attachment between mother and child keeps the child alive in early stages. However, as the child grows old and evolves, holding fast to the mother with the same type of attachment becomes unnatural. The same principle applies to the attachments, big and small, that you form in your life. Although things may not appear to be changing, everything is in a constant state of flux. Attachment tricks you into thinking you need something to be a certain way in order for you to be happy—in an ever-changing world, this will only lead to disappointment. From the Buddhist perspective, the delusional grip humans place on their circumstance is the root of ignorance and the cause of suffering. Often, you may confuse the idea of attachment with neediness, which makes you feel vulnerable to loss. To some extent, you are aware that you are growing old moment by moment and that eventually you will lose everything. You may not think of death consciously on a day-to-day basis. However, accepting the reality of the cycle of life can allow you to loosen the grip of fear and detach your thoughts from the outcome.

Imagine you had no attachments, what would your life look like? What actions would you take? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

A

ATTENTION“Give whatever you are doing and whoever you are with the gift of your attention.”

- Jim Rohn

Attention refers to your concentration on a specific area or object. Your attention shapes your experience, and it has a large impact on the way you feel. When your attention is fixated on a problem, your mind looks for evidence to prove that thought to be “true” or “correct.” For example, if you are looking for a job but your attention is focused on the bad economy, your mind will spend its time seeking out evidence to support its claim that economic woes are keeping you from a paycheck. You may blame the economy when your job search does not work out. This could prevent you from seeing job openings and other opportunities, all because your attention is directed elsewhere. When you pay attention to the problem, you see more of the problem. If you don’t like the way you feel, you can utilize the power of your attention to shift your feelings. Attention changes the chemistry of the brain. It stimulates neural pathways to situations differently and makes new connections. By choosing to actively engage your attention in ways that are solution-focused, you expand your perspective. The best place for your attention is always in the now.

Look for evidence to support what you want. I want ________________. Reasons why I can have _____(what you want)_____ are __________________.

A

ATTRACTION“Beauty is in the eye of the beholder”

– Plato

There is no inherently attractive or unattractive object – such a label is solely based on your perception. Most of the time, your mind is looking for attractive objects while constantly pushing away objects that are unattractive. What one finds attractive, another might find repulsive—because of this, things cannot be labeled inherently attractive or unattractive. When you perceive something to be attractive, it sparks a positive feeling. The object that you perceive as attractive then becomes desired, or something you think you need to feel good. This is when your relationship to the object becomes a desirous attachment. It is easy to be tricked into thinking that an attractive object makes you feel good, when in actuality those good feelings are the product of your own imagined thoughts. To the eye of the beholder, attractive things are flawless and perfect. When you see something attractive and fall in love with it, your mind has the tendency to exaggerate its attractiveness and gloss over its faults. As you get to know someone, the faults you ignored will come more clearly into view. This is how you fall out of love with attractive objects—your mind has changed the way you see them, and their tarnish takes precedent. When something is no longer attractive to you, love can quickly turn to hate. All this is based on your perception. By acknowledging that attraction is wagered fully in the mind, you can learn to avoid such eventual disappointment. Your perception is constantly changing; nothing is fixed.

A

The next time you notice you are feeling attracted to something, observe how your mind is creating that feeling. What is your observation?

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AUTHENTIC“The authentic self is the soul made visible.”- Sarah Ban Breathnach

Authenticity is the act of being true to yourself, while also being honest with others. Understand the true nature of your mind is pure. Throughout your life, you accumulate thoughts and beliefs that may cloud your mind’s purity. By living according to your highest self, you will be able to connect to your life’s purpose and what you were born to fulfill. Living an authentic life requires you to pay attention, listen, act and respond to your true feelings. When you are not being authentic, you are not being truthful. Others can sense when you are being authentic, and doing so will make a difference in your ability to be successful and have successful relationships. In what areas of your life are you living authentically?

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A

AWAKE“The secret is to be awake. To be awake is everything.”

- Gustav Meyrink

When you are awake, you are alert and present to your thoughts and feelings as they occur. Being awake is being conscious. The opposite of being awake is being on autopilot. When you are not awake, you are absent from the present moment, and you may simply fall into old habitual patterns. The awakening of your mind will bring you more control of your choices and more personal power. Your life is not dictated by the repetitive story in your mind. You have an understanding of all that is going on in the moment and you are consciously making choices and decisions to produce the best outcome. When you are awake, you are aware of your thoughts but you do not identify with them; rather, you are in a practice of detaching from them to reach inner peace and enlightenment. Instead of living in the mire of your thoughts, remember to engage with the moment at hand.

What area(s) of your life are you NOT paying attention to? What can you do to pay more attention to them?

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A

AWARENESS“To become different from what we are, we must have some awareness of what we are.”

– Eric Hoffer

Being conscious of who you are and how you react to certain situations is the first step on the path to change. You gain an understanding about what you do, when you do it, how you do it, and what the results are. Becoming more aware allows you to get rid of habits and routines that don’t serve your well-being or your greater purpose. If you are unaware, you won’t be able to identify the reason behind the cause of your circumstances, and you won’t be able to change the outcome. Awareness provides you the knowledge to make necessary changes. It opens you up to a whole range of experiences and a greater understanding of how everything is connected. You can develop your awareness by paying attention to your reactions. If you become aware of how you identify with your anxiety, fear, and overall sense of limitation (or lower self), you can change your habits. Awareness allows you to observe, correct, and surmount occasional setbacks without judgment. With greater awareness, you will be able to overcome obstacles and achieve what you want.

How can you be more aware of your thoughts, actions and behaviors without judging yourself?

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A

BEING“I want you to be everything that’s you, deep at the center of your being.”

– Confucius

At your very core, at the center of your being, you are limitless with vast potential. You are fully immersed with your experience. Being is an eternal state, where your mental, physical, emotional, and spiritual selves all converge – where thoughts and fears can be mastered and intelligence can be found. The potential for happiness is the wish of every human being, and it lives inside you as it does each person on earth. To be is to discover the freedom within your own body, heart, mind, and soul. By freeing yourself of your thoughts and fears, you can attain happiness as a state of being. Address and unravel layers of experiences you’ve held onto in your mind and body in order to reach the true essence of your highest self. Connect with the energy found in the silence of the heart and live accordingly.

What is your natural state of being?

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B

BELIEFS“All personal breakthroughs begin with a change in beliefs. So how do we change? The most effective way is to get your brain to associate massive pain to the old belief. You must feel deep in your gut that not only has this belief cost you pain in the past, but it’s costing you in the present and ultimately, can only bring you pain in the future. Then you must associate tremendous pleasure to the idea of adopting a new, empowering belief.”- Tony Robbins

Beliefs are handed down for generations and are built upon life experiences. There are societal beliefs and cultural beliefs. They may come from family, friends, teachers, or events. In your childhood and throughout your life, you form beliefs about yourself and the world. You can identify your beliefs as recognizable and familiar phrases that repeat over and over in your mind. Beliefs are not the truth, and they may block you or become obstacles in your pursuit of your highest potential. Each limiting belief you carry stems from a negative preconceived notion that something is impossible or cannot be done. By applying your awareness and any misidentification to your beliefs, you can change them and foster a new starting point. They will transform a limited way of thought to one that is expansive and supportive.

What are the beliefs you were taught? What are the beliefs you live by now? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

B

BOUNDARIES“And this is one of the major questions of our lives: how we keep boundaries, what permission we have to cross boundaries, and how we do so.”

– A.B. Yehoshua

A boundary is a point that marks where the line is drawn. Setting boundaries allows you to know when you are crossing over that line, and when you might be destructive or damaging to yourself or others. If you know your boundaries, you will know when someone is stepping over a line that might be uncomfortable to you. Boundaries include knowing when to stand up for yourself, inhibiting rude comments, disengaging from things you don’t really want to do, and determining whether you may feel overextended or overworked. Having clear boundaries is essential to being a healthy, happy, and balanced individual. To enjoy life, it is crucial to understand your own needs—this includes knowing how to set them, maintain them, and respect them. There is a distinction between being selfish and honoring your needs for the sake of yourself and others. Just as it is important to honor your boundaries, it is important to be mindful of others’ boundaries. It is your responsibility to teach people how you want to be treated.

Where can you create boundaries? What will setting boundaries enable you to accomplish?

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*See Personal Boundaries

B

BREATH“When the brain is tense and nervous, chaos sets in and the brain does not understand anything.”

– B.K.S. Iyengar

Breath is so simple that it becomes easy to overlook. The body is always breathing, whether you are aware of it or not. The awareness of the simplicity of the breath is enough. The first step to a greater peace is to become conscious of the quality of your breath. The longer the breath, the more still the mind. Notice how animals, such as dogs and cats, breathe from their bellies and subsequently trust and act on their instincts. When you were a baby, you breathed deeply from your belly; as you grew older, you began to breathe shallow breath from your chest. Often, when you feel nervous, you are experiencing shortness of breath. This creates a current on which nervous energy flows—thoughts begin to race, and anxiety (worry about the future) sets in. By connecting the breath to the belly, nervousness can be halted at its roots, which allows you to be present with the moment. Breath is a component of your ability to be more present and conscious. Make it your objective to slow down your breath. Lengthening your breath will allow the space for peace to arise.

The next time you feel nervous, take 3 deep belly breaths. This will assist you to get into your body rather than your mind.

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B

CAPABLE“If we did everything we are capable of, we would astound ourselves.”

- Thomas Edison

Within the word “capable” is the word “able,” meaning you feel you have the ability to take action and achieve what is before you. When you feel capable, you believe that you can handle whatever comes your way. If you have not developed certain skills, knowledge, or expertise but know that you are capable of doing so, you have the power to improve and evolve. It is important to recognize the moments or situations when you feel incapable. This is a belief you can shine light on, and you can use it as an opportunity for self-examination. You are more capable than you may realize. What you conceive, you can achieve.

What do you see yourself as being incapable of in the future? Now, change your belief to being capable. What actions will you take to enable that shift to occur?

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C

CHANGE“The greatest discovery of all time is that a person can change his future by merely changing his attitude.”

– Oprah Winfrey

Each moment is a new moment and the one thing constant is change. Although some things may seem similar to what you have experienced in the past, nothing stays the same. You are constantly changing, whether you are aware of it or not. Change is related to growth—if you change your perception, your consciousness expands. When you change a thought, feeling, or an action, you move your energy in a new direction. To change something is to do something differently in order to create new results.

What’s one thing you want to change in your life? Visualize yourself making this change, what will it look like? Hold this vision in the forefront of your mind.

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C

CLARITY“For me the greatest beauty always lies in the greatest clarity.”

– Gotthold Ephraim Lessing

Clarity occurs when your focus sharpens internally and externally. With it, you are able to see the results of your actions ahead of you. When you are clear, you are free from the fog that blocks your view, and any distraction falls away. Stress interferes with mental clarity and focus. A lack of clarity can cause hesitation and compromise your ability to move forward. If you learn to access clarity in quiet moments, you can obtain it at stressful times when you most need it. Clarity is the driving force behind action, and clarity of purpose will provide you with direction. From there, you can easily propel yourself forward and the steps you need to take will appear. Clarity can be found within you, or it can be revealed as external events unfold. To best utilize your sense of clarity, detach it from any sense of ego. Clarity is a vision, the inner knowing of what is best for you, and by honing in on your truth, you find your path.

When you are a clear about something, what does it feel like? How do you know?

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C

COMMITMENT“Unless commitment is made, there are only promises and hopes; but no plans.”

– Peter F. Drucker

Commitment is necessary for you to succeed at any endeavor. When you are committed, you find strength to overcome obstacles, distractions, or setbacks in order to continue in direction of your goal. Commitment is what successful people do well—they don’t give up. You have to have an understanding that you will have moments that set you back, and often, shortcuts won’t work. Look at each experience as an opportunity to learn what adjustments you need to make in order to achieve your goal. Without fine-tuning, it’s near impossible to improve what is required of you. For lasting change to take place, you have to be committed to shifting your behavior. Commitment requires a positive attitude in the face of adversity.

Identify one area of your life (i.e. romantic relationship, eating habits, career, etc.)? What’s getting in the way of you fully committing to this? If you were to fully commit, what would be different about your actions and results?

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C

COMMUNICATION“Communication – the human connection – is the key to personal and career success.”

- Paul J. Meyer

Although we often think of communication as verbal, over 80% of communication is non-verbal. There are several ways in which we communicate—with our energy, words, body language and tone of voice. The ability to clearly and effectively convey information to others requires being able to speak, listen and clarify in conversation. It is equally important to pick up on what is going unsaid. Often, breakdown in communication occurs when a meaning is misconstrued or misinterpreted. Be aware that taking things too personally is a cause of misunderstanding, which leads to greater problems. Recognize moments when you find yourself making assumptions, jumping to conclusions, or inappropriate interruptions. By utilizing techniques like active listening in many professional and interpersonal settings, you allow yourself to more fully engage in conversation and comprehend what is being said. Each person has a different way of communicating. When interacting with different people, pay attention to who you are speaking with (your audience) and be aware of how that may change your communication style. Know your audience, and use your intuition as a guide to read and navigate communicative habits of others. Allow yourself the openness to express how you feel, and be aware of moments when your actions stray from your words. Embrace the power of eye contact. Communication skills can be learned, practiced and improved.

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In conversation, pay attention to when you feel yourself getting defensive. Practice letting your guard down and observe the results. ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

COMPASSION“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.”

– The Dalai Lama

When you are compassionate, you wish for another person’s pain or suffering to be released. It is different from feeling sorry for them, or bearing guilt for having what others do not. Understand that suffering is part of the human condition and being compassionate means wishing yourself and others to be free of suffering. It will help you get in touch with shared human experiences such as pain, fear, and sadness. All humans feel these emotions, which means that you are not alone. Compassion is supportive—it radiates love and kindness. It spreads healing energy throughout your body and creates an environment for positive change. As you bring compassion to others’ emotional distress, it helps to alleviate both their suffering and the pain you feel within yourself. It is important to possess self-compassion as well as compassion for others. Think about ways you can cultivate compassion in your heart. When you train your mind to think thoughts of peace, love, joy, and acceptance, the activity in your brain changes and transformation occurs. From this transformation, the space for happiness emerges. The energy of compassion results in peace within yourself and in the world.

How can you cultivate more compassion with yourself? How can you cultivate more compassion towards others?

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COMPULSION“Right discipline consists, not in external compulsion, but in the habits of mind which lead spontaneously to desirable rather than undesirable activities.”

– Bertrand Russell

When you give into a compulsion, you react or respond to an impulse without control over your actions or behaviors. You find yourself unable to stop from doing something harmful to your physical, emotional, or spiritual well-being. Perhaps you excessively repeat an activity in an attempt to avoid worry or stress; it serves as a temporary distraction from unhappiness. However, acting from compulsion does not really relieve discomfort. It actually keeps the pattern in place, and often it keeps you locked in a behavioral cycle. Examples of compulsive behavior include overeating, nail-biting, checking e-mail, etcetera. Seek out a possible underlying fear if you compulsively do something for relief, or feel the need to do something a certain way. The way you identify with yourself is related to your behavior, whether it is unworthiness, incapability, or dissatisfaction. If you find yourself in a moment of compulsion, take a moment to become conscious of your thoughts. Then, you can begin the process of breaking down the habit.

When you feel the urge to engage in a compulsive behavior, acknowledge your feelings and practice doing something different. Repeat a mantra. For example, “Even though, I have deep anxiety, I simply love and accept myself.” Create your own mantra.

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CONCENTRATION“Ninety percent of my game is mental. It’s my concentration that has gotten me this far.”

– Chris Evert

Concentration is being alert in the present moment, when you are completely absorbed and your energy rests in a single point of focus. It provides you the ability to hone in solely on what is necessary to achieve a goal. A focused mind will not allow distractions such as fear and doubt to get in its way. When you concentrate on a single object of rumination, you are leaving out the temptation for desire and confusion. The quality of your ability to concentrate affects the quality that you are able to achieve. When you concentrate, you engage directly and presently with each step taken, which propels you forward along your path. You fully immerse yourself in the doing, and you let yourself be your potential.

Can you recall a time where you were fully concentrating? If so, how did you achieve concentration? If not, how can you achieve concentration in the future?

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CONFIDENCE“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.”

– Norman Vincent Peale

Confidence is a sense of self-assurance regarding your ability to accomplish whatever task you’ve set out for yourself. You have trust in the outcome, and you have an understanding of its potential to benefit your life. Confidence is something that you can practice by operating outside of your comfort zone—by doing that thing you don’t typically do, or being open to taking chances and trying new things. By having mentors or looking to confident people around you, you can learn by their example. One way to build confidence is to remove any limiting beliefs that diminish your own potential. Once those limiting beliefs are removed, it allows you space to identify with your unlimited power. When old fears arise, it’s important that you are able to be aware, recognize those thoughts, and let them go. This will only allow you to take new actions more in alignment with your potential.

On a scale of 1 – 10, rate your confidence (10 being the highest). What does a 10 look like to you? What do you need to do to get there?

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CONNECTION“I think people are isolated because of the nature of human consciousness, and they like it when they feel the connection between themselves and someone else.” – James Taylor

A connection occurs when two or more things come together. There is a sense of ease and understanding, a feeling of peace and oneness between each part. As with atoms and elements, important connections are made between humans. When there is a lack of connection there is a sense of feeling separate or different. The mind perceives others as separate and disconnected, and the ego is obsessed with the idea that “me” and “I” are separate from “you.” By realizing that you are not separate from those around you, and that we are all in some way dependent upon one another, we can begin to work together to achieve peace. All energy is shared.

What do you feel connected to? What difference do you want to make in the world?

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CONSCIOUSNESS“From an energy perspective, becoming conscious requires stamina. It is extremely challenging and often very painful, to evaluate our own personal beliefs and separate ourselves from those that no longer support our growth.”

– Carolyn Myss

While consciousness may refer, literally, to whether you are awake or sleeping, it can also refer to your perceptive ability on many levels. It is essential when gauging how you view yourself. Often, becoming conscious requires you to look at the most painful parts of yourself with the intent to purify them. When you are unconscious, you are not aware of the underlying motives that drive your actions and your consequences. Unconsciousness is rooted in fear, anxiety, or a lack of trust, whereas conscious choices are based in love, compassion, and trust. Acts done consciously are purer because they are less clouded or confused. When you challenge a negative pattern and consciously choose to replace it with a positive one, you create different thoughts, feelings, and actions - you change your experience. Higher consciousness is associated with extraordinary ability to train your mind. Tools such as yoga, meditation, and coaching can raise your consciousness.

What does being conscious mean to you?

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CONSISTENCY“For changes to be of any true value, they’ve got to be lasting and consistent.” – Tony Robbins

Consistency is necessary to attain any goal, and its focus lies in staying committed to reaching one’s desired outcome and not wavering. To achieve satisfying results, you must embrace the need for time, patience, and repetitive action. Consistency improves balance, because it is hard to be consistent with extreme behavior. Having a lack of consistent effort while building a habit could run the risk of incompletion. To be consistent, you must repeat the same behaviors regularly without excuses or exceptions. There will be moments when you fall off track, which are not to be confused with inconsistency. When you fall off track, it’s important to pick yourself back up right where you left off and keep moving forward. These moments allow you observe your actions and make improvements. Consistency is similar to practice—a continuous determination and commitment toward a goal.

What areas of your life do you demonstrate consistency? What areas of your life can you be more consistent in?

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CONTENTMENT“Be content with what you have; rejoice in the way things are. When you realize there is nothing lacking, the whole world belongs to you.” – Lao Tzu

Contentment is the inner knowledge that you are safe, trusted, and loved, regardless of the outer circumstances. When you are content, your mind is focused on accepting the present situation without resistance. The fluctuations of the mind and the changes that take place day-to-day do not affect your state of satisfaction. You do not attempt to change anything in the moment, or wish the moment were different. Often, any deprivation of contentment is due to a feeling of wanting or desirous attachment. To become content, you must let go of your attachment to wishing, expecting, or needing things to be a certain way. Pay attention to what you have, rather than what you lack. Clear your delusions by noticing what the mind projects and being one with what is.

Make a list of all the things you are content with.

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COURAGE“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.”

– Nelson Mandela

Courage is going for it, even if you know you are taking a risk. Very often, a seemingly dangerous situation it is not really dangerous at all. Your internal survival instinct is very strong, and it will try to protect you from pain. Sometimes, that instinct is what keeps you trapped in your comfort zone; from that standpoint, it would be hard to expand your life to its full potential. You have to be able to make the distinction between a perceived threat and a real threat. From there, you can respond to your fears by either avoiding situations that involve them, or by tackling them head on. The more you rise to the occasion instead of backing down, the more likely it is that you will overcome your fear and live more joyfully. Have the awareness of your fear and find the strength within you to take action anyway. Know the benefits of courage.

Write down the benefits you will achieve from living more courageously.

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CREATIVITY“Creativity is the power to connect the seemingly unconnected.”

- William Plomer

Creativity is a vital component of innovation. It is an insight that allows you to take something in its current state and transform it. With creativity, you are able to see how to connect things in new ways and allow those connections to inspire inventions, solutions, products, art, and the world around you. Brainstorming and other methods of creative problem-solving have been adopted by companies the world over to ensure growth and ingenuity in their work output. Creativity can be a state of mind. When you are in the flow, you don’t have to think—rather, you allow ideas to come to you and express them fully. You don’t have to go to school to be creative, as it is not something you can learn; however, it is something you can explore, nurture, and begin to access. It’s important to think outside of the box, play with new ideas, and experiment with other ways of doing things.

What actions make you feel creative?

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DESIRE“The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.”

– Confucius

There is both healthy and unhealthy desire. Healthy desire is when you have a strong feeling motivating you to move forward—it can be a key ingredient for success. It serves in interest of being better, having more, learning more, or wanting to have something very much. It gives you the freedom to work toward something without attachment to the idea of it. You are less focused on the outcome and you are more focused on the journey. An unhealthy desire comes from your attachment to any outcome as a source of happiness or validation. It is unhealthy to desire more when you feel you do not have enough, or gain something new just to prove your self-worth. When desires are uncontrolled, they can turn into obsessions; in these instances, the outcome will always leave you feeling unhappy. In the pursuit to achieve such a desire, you go after it in spite of its potential to hurt yourself or someone else in the process. Since the only genuine happiness we will ever have will come from within, desiring something beyond ourselves is automatically unhealthy. Being free from desire will allow you to act without clinging to a result. By having an understanding that happiness is not external, and acting on desires without the imposed exaggeration of their total necessity in your life, you will be able to free yourself from desirous attachment.

What external sources are you looking toward for happiness and validation?

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DISCIPLINE“Discipline is the bridge between goals and accomplishment.”

– Jim Rohn

Discipline is a combination of dedication, restraint from distraction, and continued practice that allows you to align yourself with your goals. It is a set of rules (pre-existing or self-crafted, depending on the arena) that you follow despite your feelings or emotional state. Often, discipline requires rigidity—the ability to say no to temptation and immediate gratification—and the taking of action based on your values and what you ultimately want. Discipline begins with sticking to your plan and continually revisiting it; it is maintained by a sense of long-term vision and a short-term focus. Only then can real transformation occur. The more you train yourself, the stronger you become, and the easier it is to implement habits that improve your lifestyle. A life of discipline will set a solid foundation for you to find self-arising freedom.

What disciplines bridge the gap between your goals?

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DISTRACTIONS“By prevailing over all obstacles and distractions, one may unfailingly arrive at his chosen goal or destination”

– Christopher Columbus

A distraction is something that shifts your focus away from a chosen object of attention. It pulls you in a different direction and prevents the ability to be present with your experience. Being distracted takes your energy, but does not serve your greater purpose or higher goal. States of the mind such as worry, fear, and anxiety can interrupt steadfast concentration and cloud any work process. In order to stave off these feelings, behavior shifts to places of comforting thought and desirable objects, causing the mind to wander. Sometimes, in an attempt to avoid an unwanted task or uncomfortable feeling, the mind itself acts as the distraction, jumping from thought to thought. It is helpful to identify what you personally use as your distractions—take a moment to self-inquire and pinpoint any self-destructive behavior. Once you have recognized those distractions, you have the opportunity to refocus, move beyond them, and accomplish your goals. Be willing to look at the discomfort into your life instead of chasing it off. Properly handling distractions will allow you to dispose of them and keep moving. (*See also concentration).

Make a list of what distracts you and then write down how you plan to manage those distractions.

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EGO“Ego has a voracious appetite, the more you feed it, the hungrier it gets.”

– Nathaniel Bronner Jr.

Freudian psychology identifies a structure of the mind that deals with the id, the ego, and the superego. In this text, we will look at the Ego from a spiritual perspective. The mind accumulates thoughts, forms beliefs, and makes assumptions about what happened in your past. Often, without regard for the present, it jumps to conclusions about the future. This is a story told by your Ego, and identifying with this story as real and true based on your experience is a function of your ignorance. It is the part of your mind that relates your identity to external factors, such as rating your level of success in relationship to how much money you’ve made, or determining that you won’t be happy until your house is as nice as the neighbors’. The characteristics of the Ego include: thinking that things are separate from it, believing happiness is external, comparing itself to others, either over-inflating or diminishing its sense of self, faultfinding, and complaining. It defines you by the content of your life rather than who you are. For example, a janitor is not just someone who cleans office floors—there is much more to the essence of him. Whenever you are sad, isolated, depressed, alone, anxious, or angry, you are allowing the Ego to cast yourself as the victim of your own story. The Ego can play a protective role in day-to-day living. It guides you and intends to keep you safe, like letting you know not to touch the stove when the oven is hot. However, it commonly shows up in a way that can be self-limiting. As a protective measure it inserts fear into situations that aren’t necessarily fearful. This is why self-awareness is so important. For transformation to occur, you must learn to recognize the voice of your Ego. This will allow you to distinguish it and the things it says. The separation you create from the voice of the Ego will allow you to tune into your inner voice. When you have

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successfully freed yourself of the Ego, you will be able to clearly identify your truth and what you want. You will feel content and present. Going beyond the voice of your ego will allow you to connect with your potential.

What are your most critical and dominant thoughts? What are the 5 most repetitive phrases you say to yourself? Example: “You can’t succeed because you are not organized enough.”

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EMOTION“A clear understanding of negative emotions dismisses them.” – Vernon Howard

There are over 600 words in the English language that describe different emotions. Emotions are energy in motion, or the currents of energy that pass through your body. Although emotions seem real when they are experienced, they are actually derived from the mind. They are chemical reactions in the brain incurred by your thoughts—those reactions create feeling. You can read your energy by scanning or examining your emotions (for example, anger has an entirely different feeling than excitement). The feelings that you experience, especially in those intense moments, impact your decision-making process and consequently affect your habits and behaviors. Remember that you are not your emotions; you can change them by changing your thoughts. Paying attention to your emotions will provide you with an understanding about what energy you are releasing into the universe.

You can use your emotions to raise your self-understanding and identify your beliefs. When you feel strongly about something, ask yourself, “What do I believe that is causing me to feel this way?”

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EMOTIONAL INTELLIGENCE“Once you are in that field, emotional intelligence emerges as a much stronger predictor of who will be most successful, because it is how we handle ourselves in relationships that determines how well we do once we are in a given job.”

– Daniel Goleman

When you are in tune with understanding your emotions and how they relate to your physical, mental, and emotional state, you are emotionally intelligent. Emotional intelligence is the ability to monitor your emotions and those of others. Sometimes an emotional reaction can be useful to better understand yourself. It’s important to make a distinction between your mind patterns and your gut instincts. You will feel more in control of your decisions if you can remain aware of your emotions, while not letting them rule over you. Being emotionally intelligent allows you to understand all that is going on around you while maintaining a sense of self-awareness and the ability to manage your feelings. By utilizing it, you will no longer fall into reactive, impulsive behavior patterns and you will create the possibility for new habits to arise. Numerous studies have shown that, while one’s intellectual ability is important for creating a successful and fulfilling life, emotional intelligence is just as important. Skills that require emotional intelligence include effective communication, leadership capabilities, conflict management, and team building strategies.

How can you detach yourself from the emotions that disrupt your decision-making process? Learn to look at your emotions more objectively and stay focused on the goal.

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EMPATHY“It’s got to do with putting yourself in other people’s shoes and seeing how far you can come to truly understand them.”

- Christian Bale

You experience empathy when you are able to share and understand the feelings of others and to put yourself in someone else’s position. The difference between sympathy and empathy is that sympathy is feeling bad or sorry for someone, while empathy is when you feel what they feel with them. With empathy you do not take on their feelings; rather, you are able to see a situation from their perspective. You are able to separate your emotions, but you still feel what someone might be experiencing. It is supportive. Empathy is a step toward compassion.

The next time you have pain or see someone else in pain, practice empathy. Try doing this when you’re in an argument.

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EMPOWERMENT“When you face your fear, most of the time you will discover that it was not really such a big threat after all. We all need some form of deeply rooted, powerful motivation—it empowers us to overcome obstacles so we can live our dreams.”

- Les Brown

Empowerment requires you to do the inner work to overcome your own challenges. You can discover your inner strength to take action, in the face of uncertainty or fear, for the sake of the highest good. People who are empowered have faith in themselves and the outcome, which creates the environment to spur personal and professional development. Just as the word “power” is at the root of the word “empowerment,” actual power exists in the heart of one who is empowered. It’s the ability to make choices that serve you, and to act on choices that will better serve you in the moment and the future. Empowered people have freedom and choice of action. When you are empowered, you have an increased ability to do things on your own. Not only is it important for yourself—it also greatly impacts your ability to better serve your friends, family, and community.

What does being empowered feel like to you? What actions would you take if you felt empowered?

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ENERGY“Goals help you channel your energy into action.” – Les Brown

Energy cannot be destroyed, but it can change form. It is a current that runs between all things. All energy is shared. Often unseen by the eye, it can be experienced, observed, or felt. The quality of energy you put into something affects the results. Everything created comes from energy, and the universe responds in kind to the energy is receives. The highest forms of energetic attractor fields are enlightenment, peace, joy, and love. The lower levels are shame, guilt, apathy, grief, and fear. Imagine you had an energy bank, and think about how you spend your energy. (See Law of Attraction).

Be mindful not just of how you communicate with words but your energy. What sort of body language are you using? What’s your tone of voice like?

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ENLIGHTENMENT“Knowing others is wisdom, knowing yourself is Enlightenment.”

– Lao Tzu

Enlightenment is the ultimate spiritual realization. Taoism refers to it as a reality that cannot be expressed in words: being itself is a state of being. Enlightenment is not something you can achieve; by viewing it as such, you make it separate from you. In fact, it is within you. Whenever you have a peaceful mind, you are acting out of a state of Enlightenment. It is a point when you are one with the present moment and yourself. It is not something that can be a future goal, because its entry point is in the now. When enlightened, you evolve past ideals, comments, and concepts of the mind and completely experience love and joy in each moment.

Be present. Describe what it feels like when you are present.

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EVOLVE“The whole point of being alive is to evolve into the complete person you were intended to be.”

– Oprah Winfrey

Evolution is a process of change that occurs over time and through generation, and it can be used to measure to growth and adaptation of a singular concept. Charles Darwin’s Theory of Evolution states that all living things—the birds and the bananas, the fishes and the flowers—are related and have descended from a common ancestor. This theory acts as a tool for categorizing change in accordance with history. Similarly, you can use the idea of evolution as a reference point. As you come into contact with obstacles and challenges, you utilize your true nature, your inherited traits, and your acquired skills to overcome and thrive. It is important to move beyond the ego in these instances, because it will get in the way of your interaction with those moments. To evolve is to change, to make adjustments and adapt for betterment and self-preservation at the highest level.

In accordance with your ancestors, how can you identify your personal evolution?

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EXPECTATIONS“Being in control of your life and having realistic expectations about your day-to-day challenges are the keys to stress management, which is perhaps the most important ingredient to living a happy, healthy and rewarding life.”

– Marilu Henner

Expectations are thoughts or ideas centered on an outcome. They affect your views on society, relationships, love, money, and work. Sometimes you carry expectations along with you, even from childhood, that cloud your reality. Your own expectations correspond with your preconceived notions of how you anticipate an event or interaction with others. Thoughts about the future are typically fantasies projected onto the experience. Through this lens, when a situation aligns with your expectations, you are happy; when the two do not align, you think something has gone wrong. From this perspective, you allow judgment to seep into your experience and the illusion continues. For example, a problem may arise in a relationship when one person has expectations that go unfulfilled. The other person may not even know what they are. You cannot assume that people can read your mind. If someone is not meeting your expectations, you must communicate your needs. An expectation blocks you from being present and keeps you stuck in “how you think it should be.” You can “expect the best” or “expect the worst,” but it would be better to rid yourself of expectations completely.

As best as you can, practice having no expectations, good or bad. Be open to the experience and let it be what it is.

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FAILURE“Like success, failure is many things to many people. With Positive Mental Attitude, failure is a learning experience, a rung on the ladder, a plateau at which you get your thoughts in order and prepare to try again.”

– W. Clement Stone

There is no such thing as failure. When something doesn’t work out, one might call it a failure. However, failure does not really exist—it’s an idea or meaning used to label certain events or experiences. As you work toward your highest goals, you will be confronted with challenges along the way. Many people start strong, but when confronted with their first obstacle, they get discouraged and sometimes give up. What you call failure can impact your self-image and negatively affect your self-growth. Your response to your perceived failure is what makes a difference in how you take action in the future. There are no mistakes—missteps do not mean that you’ve failed. Success is in the awareness. There are bumps in every process, and with a focused and positive state of mind, you will learn what works well and what does not. Be fearless in your pursuit, and value the knowledge you gain each step of the way.

The next time something doesn’t work out, ask yourself, “What threw me off? How did I get knocked down? What can I do differently next time?”

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FEAR“We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face…we must do that which we think we cannot.”

– Eleanor Roosevelt

Fear is a reaction to a specific stimulus, whether the stimulus is really there or not. There is a difference between actual fear and perceived fear, but even perceived fear causes pain and suffering. Fear is a state of mind that you can train your mind to recognize. When in a fearful state of mind, you inaccurately judge your surroundings, and your ability to act out of love and trust is defeated. Often, your mind will operate from a fearful place even when you are not in danger. The voice of fear in the mind is usually loud, fast-paced, and threatening. It is important to look fear in the face—avoiding it will only allow it to persist, and as a result it may haunt you later. Actions rooted in fear limit you and your potential. Common fears include the fear of failure, poverty, being alone, humiliation, public speaking, being ostracized by family and friends, sickness, regret, and even success. If you make peace with that which you are fearful of, you empower yourself to no longer be a prisoner to your emotions. When you look fear in the eye in a non-judgmental space, it holds no power over you and you set yourself free. The best way to conquer fear is through action.

How is fear holding you back? What can you do to overcome this fear?

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FLEXIBILITY“Stay committed to your decisions, but stay flexible in your approach.”

– Tony Robbins

To be flexible, you must have the willingness to stretch yourself. Flexibility allows you to venture into new areas and therefore achieve new results. With it, you are able to adapt to new, different, or changing circumstances while maintaining a grounded sense of self. As you set and pursue your goals, give yourself the space to change your plan of action if something is not working. This will allow you to remain focused on what you wish to accomplish without changing your goal. You have the ability to make adjustments along the way.

When you are rigid in your approach, what are the results? How can you be more flexible?

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FOCUS“Most people have no idea of the giant capacity we can immediately command when we focus all of our resources on mastering a single area of our lives.”

– Tony Robbins

When your mind is focused, you are completely absorbed in the joy of your activity—it is similar to being “in the zone.” The quality of your performance is directly related to how well you focus and what you focus on. Set your thoughts and actions toward what you are doing in the present moment, for where you direct your attention is the most important part of being focused. The mind tends to fluctuate and wander; learning focus requires effort, practice, and patience. Meditation and yoga are powerful tools to still the fluctuations of the mind. A calm state of mind is a focused state of mind. Operating from that place will allow you to alleviate distractions and set a clear vision. Shift your focus to what you want rather than what you don’t want. What you focus on expands.

Practice focusing on the task at hand, and when your mind wanders, bring yourself back to the task. For example, when doing the dishes, focus on cleaning each plate. When the task is completed, observe the quality of your work.

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FORCE“Whatever needs to be maintained through force is doomed.” – Henry Miller

There are natural forces that allow things to come into fruition and manifest. Often, you may feel the tendency to intercept and control this natural force with your own force, and in doing so you are working against yourself. When you force something from a state of fear, you risk interfering with the time necessary for natural blossoming and growth. Do not push too hard or move too fast—allow yourself to trust the natural process. If something does not fit, do not force it.

Where in your life are you forcing something to work?

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FORM“What could be heavier and more impenetrable than a rock, the densest of all forms? And yet some rocks undergo a change in their molecular structure, turn into crystals, and so become transparent to the light. Some carbons, under inconceivable heat and pressure, turn into diamonds and some heavy minerals into other precious stones.” – Eckhart Tolle

Form represents the configuration, shape, or structure of an object. Energy and matter cannot be created or destroyed; they can only change form. Negative energy can convert into positive energy. The way energy travels impacts the way it changes. It can travel through form, as well as through the formless—that which is formless cannot be seen, while that which has a form can. Part of manifestation is bringing something that doesn’t exist (a thought or an idea) into physical existence. If you change the inner state of something formless, the outer state changes form. For example, for your body to go from unhealthy to healthy you must change the inner state through decisions, thoughts, and feelings. Remember that there is a realm of energy not visible to the eye. It is important to recognize that which is formless, because it dictates what manifests in the physical world.

Pay attention to your formless self: your spirit, energy, and inner light. Notice how it manifests in form. In other words, when your energy is positive, what does it manifest?

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FREQUENCY“Strings of gravity vibrate at a different frequency than strings of light.”

– Roy H. Williams

The vibration current at which you radiate energy cannot be seen, but it is always there. There are low frequency currents and high frequency currents. Thoughts and feelings emanate at different frequencies, and those frequencies impact what you attract into your life. Positive thoughts and feelings carry a different frequency than negative thoughts and feelings. Change your inner state to a higher frequency (love, trust, and peace) by accessing the power of positivity. (*See law of attraction)

Think of your mind as a radio station: what station do you want to tune into? If you don’t like the story of the station, change your station by changing your thoughts.

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FUTURE“Whatever your past has been, you have a spotless future.”

– Anonymous

The future does not exist yet – the future only exists in your mind. Often, the mind projects and predicts the future based on past experiences. It is best to think about what you want in the future, and then come back to the present moment in order to take actionable steps. From the present, you can create your desired future state. You can use tools such as imagination and visualization to create the future you want in your mind. Being conscious and aware of your actions will allow you to make responsible choices. There is a blank canvas in front of you—you design your future.

Visualize what you want your future to look like.

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GENEROUS“If we have the opportunity to be generous with our hearts, ourselves, we have no idea of the depth and breadth of love’s reach.”

- Margaret Cho

Generosity is giving without expecting anything in return. It is giving time, money, or useful information to help someone out of the kindness in your heart. When you are generous, you go above and beyond normal standards to add value to your relationships and support others to reach their goals. Giving is an extension of yourself and what you have to offer. What you withhold from yourself, you withhold from others. When you are generous, you create an enjoyable experience. It expands your comfort zone. Generosity in its purest form feels good for both giver and receiver.

In what ways are you generous? Who can you be more generous with?

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GOALS“Every minute you spend in your life is either spent bringing you closer to your goals or moving you away from your goals.” – Bo Bennett

Setting goals gives you clarity and direction. It helps you focus. Short-term and long-term goals allow you to identify the necessary distinct actions that lead you toward the results you desire. In Paul J. Meyer’s book, Attitude is Everything, he outlines the properties of SMART goals: goals that are Specific, Measurable, Attainable, Realistic, and Time-Bound. Goal-setting is appropriate when you are aiming for something. The key to setting goals is being focused on the process, while remaining flexible in your attachment to the outcome. Without goals, your process may suffer from distraction and lack of focus—ultimately, you run the risk of ending up where you do not want to be. Goal-setting allows you to live with intention.

What are your top 3 short-term goals for the next 3- 6 months? What are your top 3 long-term goals for the next 5- 10 years?

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GRATITUDE“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity. It turns problems into gifts, failures into success, the unexpected into perfect timing, and mistakes into important events. Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.”

– Melody Beattie

Gratitude is showing thanks for the circumstances you are given. When you acknowledge what you have, you instruct your mind to look for information, resources, and evidence to embrace opportunity. Your mind will then look for proof of your vast potential. You will find yourself having more to appreciate, more joy, and greater satisfaction in life. Without gratitude, a person is focused on what is lacking. When you are paying attention to what you do not have, it makes it more challenging to use your resources to achieve what you want. Gratitude, in its vastness, can be tangibly accessed in any moment. When you direct your thoughts and energy toward gratitude, you become a deliberate attractor and attract more positivity toward yourself.

What are three things you are grateful for?

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GROWTH“Growing is the most important and essential endeavor that a human being can undertake. You can make and lose money; you can be promoted and demoted in the world. Never, at any stage is there any uncertainty about what will happen to you in this life. However, there is one thing that nobody can ever take away from you - the growth you attain through your own search for Self-knowledge.” -Swami Chetanananda

Growth happens when situations arise and you learn to change your response, expand your perspective, or obtain knowledge. Within any circumstance or situation, you always have the opportunity to grow. Events, experiences, and interactions yield lessons you can utilize to further your self-knowledge. Obstacles or challenges allow for the greatest transformation. Sometimes breakdowns can lead to breakthroughs. When you are faced with a situation, recall what actions you have taken in the past and ask yourself why they did not work. Making a different choice in relation to your past behavior will determine a new result. The best way to learn is through action. Growth is measurable in your improvement over time. When you are able to move from an automatic unconscious reactive pattern to a responsive, conscious choice, you choose to evolve.

Reflect on an experience that made you grow. What did you learn from it?

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GUILT“Guilt is anger directed at ourselves – at what we did or did not do.”

– Peter McWilliams

Guilt stems from a system comprised of your beliefs, standards, morals, expectations, and values. When you do not abide by this system, you feel you have done something wrong; whether or not you actually have is based on your judgment. You can feel guilty for eating too much, saying hurtful things, or hurting someone else’s feelings. Feeling guilty is a negative feeling you direct at yourself as punishment. Most of the time, the guilt you harbor is self-perpetuated, because the situation it stems from is not actually harmful. There are bigger consequences when you actually do hurt someone—those cases require some responsibility and acknowledgement. However, in many instances, guilt is a pointless emotion. It is self-loathing and can cause self-sabotaging behavior. It does not solve problems—it only makes them worse. Usually, false guilt is borne from fear of rejection from a family member or friend, experiencing perceived failure, or having the expectation things “should” be perfect when they are not. To move beyond guilt, you must recognize its origin. When you do, you can then take further steps. What do you feel guilty about? How can you let go of this guilt?

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HABIT“A habit is something that you can do without thinking- which is why most of us have so many of them.”

– Frank Howard Clark

Habits are automatic routines of behavior that are learned. Sometimes they are necessary (brushing your teeth, showering, driving, etcetera) and other times they are self-destructive (over-eating, over-spending, over-reacting, etcetera). There are good and bad habits—the good ones are beneficial to your well-being and your community, while the bad ones are not supportive of your self-growth and may prove harmful to others. Your habits don’t define who you are; they are an aspect of your personality independent of the kindness in your heart. To discover the cause of a particular habit, it is essential to look deeper into yourself and identify a trigger or regular pattern that sets the habit in motion. Responses and decisions you make in emotional moments are associated to the habits you develop. If possible, remove any object associated with the habit from your environment. In order to change a habit, you must replace it with a new one. It takes time, practice, and patience, and you need to repeat to integrate. Making different associations and directing your attention in new ways will allow chemical and physical changes to occur in your brain. Neuroscience has demonstrated that the brain can change and create new wiring, given the right learning tools and environment. It is very important to have support, such as a group, a friend, a coach, or a family member. At the fundamental core of yourself, you must believe you can change. Your habits form your future.

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What habits do you want to create? How can you integrate these new habits into your life?

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HAPPINESS“It is very important to generate a good attitude, a good heart, as much as possible. From this, happiness in both the short term and the long term for both yourself and others will come.”

– His Holiness the Dalai Lama

The universal wish of all human beings is to be free from suffering and to be happy. Cultivating happiness comes from embracing a productive, beneficial, and positive attitude. You can learn to train your mind and create discipline by transforming your mindset to deliberately focus on love, compassion, patience, and gratitude. By observing and monitoring your thoughts, you can direct your attitude. Working on your mental outlook is a more effective means of achieving happiness, regardless of circumstance. Continue to challenge negative states of mind that lead to suffering. When problems arise, your perspective can make them seem big or small. Be mindful of when your mind attaches itself to external objects with the desire that those “things” will bring you happiness. Often, unhappiness arises from our thoughts and delusions. Without these thoughts, the mind is at peace. Happiness is an internal state of mind. When you train your mind, you will learn to watch emotions as they come and go. Through this flow, the depth of your inner state remains unaffected. You can free yourself of suffering by transforming a negative state of mind to a positive state of mind.

What’s your definition of happiness? What does a happy life look like to you? If happiness is a choice, how can you choose to be happy?

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HEART“The most beautiful things in the world cannot be seen or seen or even touched.”

– Frank Howard Clark

Your heart is your core love muscle. Your heart speaks to you, but requires you to quiet your mind and listen. When you listen to the voice of your heart, you open yourself up to your true feelings and allow them to guide you. Use your heart as part of your inner compass.

Listen to your heart, what does it say? What can you do to follow it?

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HIGHER SELF“Do not fear risk. All exploration, all growth is calculated. Without challenge people cannot reach their higher selves. Only if we are willing to walk over the edge can we become winners.”

- The families of the Challenger Space Shuttle Crew

The higher self represents the component of your being that is expansive. It sees your potential and will grant you access to it. How you behave is contingent upon how you relate to yourself. Your higher self is the noble truth—it watches out for you and guides you to do what is best. The higher self is constructive and supportive, whereas the lower self is destructive. You can learn to make the distinction between the higher self and the lower self. The voice of your lower self is mean, harsh, and inhibiting. Be more aware when you communicate with your lower self. Watch and observe moments when you behave based on limiting ideas. When the lower self is in an active state, sit still and learn to let it pass. Listen for the voice that is unlimited and seize your potential. When you realize that your dreams can be reality, you possess more self-confidence and self-worth. You no longer need to look outside for validation. Tap into your higher self and tune in to your deepest truth. You know you are in alignment with your higher self when you feel open and connected.

Describe your higher self and what it wants.

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ILLUSION“In our natural state, we are glorious beings. In the world of illusion we are lost and imprisoned, slaves to our appetites and our will to false power.”

– Marianne Williamson

When you see the world through illusion, you see something your mind has created. You interpret reality through your own perceptions, rather than what is actually there. Illusion is related to attachment. It causes you to cling to all kinds of mental possessions, be they power, wealth, status, or material objects. These possessions are merely creations of the mind. Their importance comes from attachment to ideas and mental labels. If your sense of reality conflicts with another’s sense of reality, you will experience miscommunications and create misidentifications. When others act unkind, they do so out of their own illusion. Focus on the facts of those moments, and define reality for what it is. The center of each being is complete, resourceful and whole. There is nothing to fix. Without illusion, there is peace, love, harmony, and kindness.

Ask yourself “what is the reality?” Then define it. Practice doing this throughout your day.

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ABUNDANCE“Worrying is using your imagination to create something you don’t want.”

– Abraham

The mind thinks in words and in visuals, and imagination is how the mind assembles them into new ideas. Your mind does not know the difference between what is false and what is true. Sometimes you are not aware when your mind is imagining, and you get stuck in your own ideas. If you see something in your mind’s eye, your body will begin to believe it and accept it as true. Often, you may create whole scenarios in which you imagine that you have failed. It is important to make the distinction when your imaginations are rooted in fear. Just as easily as you can imagine a scary idea, you can imagine a successful idea. Direct your mind to use your imagination to create a vision of what you want and what success looks like. Imagination is a tool when it is used in the right way. *See visualization

Look at a problem or obstacle in your life and imagine all the possible solutions.

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IMPERMANENCE“Everything is temporary. Everything is bound to end.”

– Karen Ann

The one constant thing in all life is change, which makes impermanence a main factor in your own existence. The only thing that is real is the present moment. Buddha said, “If you suffer it is not because things are impermanent, but because you believe things are permanent.” Impermanence is a doorway that always stays open to change and endless possibilities. Applying the principle of impermanence can help you immerse yourself in reality and obtain liberation. Realizing that death is a part of life can help you cherish your life. Embracing impermanence allows better appreciation for things. Focus on your precious human life. Whatever sorrow you experience, know that “this too shall pass.” In happy times, knowing that it will not last forever can intensify the joyfulness.

Acknowledge the end of something with celebration. How will this help you move on?

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INSPIRATION“I have to get inspired by something that touches my soul, or rocks my soul.”

– Steven Tyler

When you are inspired, you have an insight that excites you and instills a new thought or idea in your mind. These insights broaden your perspective and spur you into action, typically in a different way. Stepping out of your comfort zone creates the opportunity for inspiration. You can be inspired by people, places, art, music, experiences, good books—there is no limitation on your inspiration. While you may think inspiration is rooted externally, it actually lives inside you. The object draws an inspirational feeling from within you, rather than you finding your inspiration in the object. Inspiration is an inner energy of life —it is the internal representation of your individual passions and interests. What inspires you lifts you up. You can see, hear, or feel something that sparks creativity and positive energy flow.

What inspires you? Notice your energy when you feel inspired throughout your daily life.

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INTEGRITY“Integrity is doing the right thing, even if nobody is watching.”

– Anonymous

Integrity is the respect and honor you apply to your practices. The quality of your character is measured by the intention behind your behaviors. Sticking to your ethics and being honest will ensure that your actions are harmonious with your authentic self. It is important for your self-confidence, because it does not feel good to say you are going to do something and not do it. If you do not speak with honesty and truthfulness, there may be unpleasant consequences. Integrity is a key ingredient in both your relationships with others and your relationship with your self.

Where do you lack integrity? What can you do to change that?

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INTELLIGENCE“An intellectual is someone whose mind watches itself.”

– Albert Camus

When you learn new things, you can improve your level of intelligence by applying acquired knowledge, seeing it in reality, and integrating it into your life. Having emotional knowledge, self-awareness, understanding, reasoning, and problem-solving skills will allow you to take all internal and external perspectives of a situation into consideration. When you do not apply all your faculties, you are more likely to get sidetracked by distractions, details, and drama of life. Intelligence requires awareness, which gives you the power to identify your fears and the ability to overcome them.

What is the most intelligent decision you can make right now?

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INTENTION“A good intention clothes itself with power.”

– Ralph Waldo Emerson

Intention is the way you direct your mind to infuse actions with clarity of purpose. By consciously setting intention, you are more readily able to manifest your goals. If you desire to change, you must start with an intention to change—get clear about what you want, write it down, and put your intention out into the universe. Others can sense your intention, and you can rely on them for support. Demonstrate commitment behind your actions, and take them one step at a time. For example, before you get out of bed, set the intention to have a productive day. Intention is powerful—every intention sets energy into motion whether you are conscious of it or not. Setting your intention aligns your desire with your dreams.

Get clear about your intentions and your commitment to your actions.

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INTIMACY“It is so much easier to tell intimate things in the dark.”

– William McFee

Human beings are wired to be close to others, and the presence or lack of this closeness plays an important role in the human experience. Intimacy provides social connection and purpose. It relates to a universal need to belong, as well as the need to feel safe and loved. Intimate relationships include friends, family, partners, and marital relationships. The key to successful and sustainable intimate relationships is emotional and interpersonal awareness. Intimacy allows someone to get to know all of you, which requires communication, trust, vulnerability, and openness. The benefit of intimacy is that it gives you the ability to explore all parts of yourself and work toward your highest self. It is “into me, you see”—the exposure of all parts. Sometimes, intimacy allows you to see parts of yourself you did not know existed. It brings out your best and sheds light on parts of yourself that need healing. This, in turn, gives you the opportunity to do self-work to achieve your best.

What does intimacy mean to you? What fears arise? How can you overcome your fears?

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INTUITION“Listen to your intuition. It will tell you everything you need to know.” t– Anthony D’Angelo

To follow your intuition is to be in tune with your feelings and your inner truth. The voice of your intuition is calm, clear, and succinct. Sometimes, the voice in your head is so loud that it can be hard to hear your intuition. Quiet your mind and learn to listen to the soft, quiet, calm voice deep within in you. Your intuition is felt as a gut instinct, a fundamental wisdom, an inner knowledge that something is “right.” Your rational mind may try to make sense of it, but reason does not always play a part. Follow your intuition and use it as your guide to direct you to make choices and decisions that are in alignment with your desire. Letting go of any resistance will reveal what is most natural for you. Your intuition does not over-think things. It just knows.

Recall a time when you listened to your intuition. What were the results?

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JEALOUSY“Don’t waste time on jealousy. Sometimes you’re ahead, sometimes you’re behind.”

- Mary Schmich

Jealousy is an emotion that feeds off of insecurity, anxiety, and fear. It stems from seeing happiness as external—for example, someone possessing something that you feel you cannot or do not have. Comparing yourself to others can lead to thinking about what you lack and the scarcity in your life. Resentment of others’ success is only a proponent of negative energy. Jealousy is destructive toward relationships and toward your own personal success. Without awareness, jealousy can seem real. Jealousy might be considered one of the most challenging emotions to let go of. It can be transcended, and when you do so it is very liberating. The best way to navigate this emotion is to go deeper into it. It can be useful to observe what you are jealous of – it can teach you more about what you want. Keep in mind that faith is an important part of spiritual practice, and it can assist you in working through feelings of jealousy. Because jealousy is rooted in low self-esteem, you must build awareness and then reframe your core beliefs of yourself. Remember, the universe provides—just because you want something somebody else has, it does not mean you cannot have it too. Shift your focus from a limited viewpoint to one of abundance. Concentrate on yourself and the things you can do to manifest your desires.

What makes you feel jealous? If you stop comparing yourself to others, what would you do?

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JOY“Joy is not in things; it is in us.”

- Richard Wagner

When you are in a state of joy, things flow exactly as they are supposed to. Joy is one of the highest vibrations. You experience joy when you are fully in the moment – you do not wish or want to be anywhere else. If you want to feel more joy and happiness in your life, then you have to be in tune with the energy of joy within you. When you are not in a state of joy, the best way to get there is to think of something that brings you joy and start feeling that way right in that moment. If you observe babies, you will see that they are filled with joy—to them, the world is exciting. You are born with this joy within you. Notice that when you feel joy in your heart, it is usually accompanied with peace and love. Take a moment to pause, recognize and rejoice.

Make a list of things that bring you joy.

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JUDGMENT“The highest form of human intelligence is to observe yourself without judgment.”

- Jiddu Krishnamurti

The fear of being judged is incredibly common. Judgment based on personal opinions and standards can shape your thoughts and actions. You may become consumed by worries about what other people think. Judgment fosters imbalance. Name-calling with negative words, whether outwardly or to yourself, is destructive. Perceived failure—not being good enough or smart enough—is a big roadblock to your success. The best practice to achieve success is to practice non-judgment. It requires you to get rid of ideas, such as a “right” and “wrong” way of doing things, which opens up opportunity for creative solutions. Using words that empower, motivate, and inspire can have a tremendous positive impact. Without judgment, you can direct your mind to a more balanced state of equanimity.

What judgments are limiting you? How can you incorporate non-judgment into your everyday life?

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KARMA“Everything that you do is a choice and every choice that you make creates experiences that you will encounter. That is Karma.”

- Gary Zukav

Karma means cycle. For every action there is a reaction—karma is the law of cause and effect. You shape your life with each choice you make by considering the consequences of your decisions. Letting karma influence these decisions means having respect and love for all beings, and seeing oneness in the world and in all mankind. The more positive actions and energy you put out into the universe, the more positive energy you will receive, either directly in the moment or at some point in your lifetime. Positive things don’t always happen to positive people and negative things don’t always happen to negative people. Do good things out of the goodness of your heart, without attachment to the outcome. Think of it like a boomerang: what you put out into the world comes back to you as whatever you need to expand your consciousness. All things support your growth if you are willing to purify your mind and actions.

Be mindful of each choice and decision you make. Are your thoughts and actions going to create a result you want?

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KINDNESS“No act of kindness, no matter how small, is ever wasted.”

- Aesop

Kindness is the way in which you show respect, gratitude, and consideration for those around you. In the giving and receiving of kindness, you are creating a bridge of positive energy between people in the world. There may be moments that you feel too self-absorbed to extend a kind hand. However, helping others will benefit you in turn. When you give to others, it feels good. This is not about giving material gifts, but more about actions that show thoughtfulness and concern. You never know the impact of small acts of kindness and how they may affect the larger scheme. Any kind act, statement or behavior that is about doing something nice matters; it will impact your family, others, your community, the environment and the world in a positive way. If you don’t receive appreciation for being nice, let go of the outcome, and act kind anyway.

In what ways can you show more kindness to others?

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LABELS“Labels are for filing. Labels are for clothing. Labels are not for people.”

- Martina Navratilova

People use labels to describe life events, people, and experiences to understand situations. Events have no meaning except that which you assign to them. The mind labels by creating associations with words and what they mean. Often the mind automatically makes assumptions about situations, and then compartmentalizes those assumptions. For example, if a man in a hurry bumps into you while walking down the street, you might label him as a jerk. The reality might be that he is a doctor who is in a hurry to save someone’s life. In this case, he would not be a jerk. Making over-generalizations, jumping to conclusions, and making assumptions will prevent you from seeing situations with clarity. Instead of coloring a situation negatively and giving it the weight of failure or rejection, remove mental labels. Stick to the facts and be objective. If you look at objects and situations without giving them meaning, your judgments can disappear. You can move beyond the challenge or obstacle in front of you, and you will see things as they are. ** See Judgment

Who or what in your life are you labeling? How can you remove those labels?

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LANGUAGE“You can change the energy between yourself and anyone by using positive words.”

– Melody Beattie

Language encompasses the way you communicate, and each word you speak carries energy. Neuroscientists are beginning to discover the relationship between mental functioning and the way words are used. The words you use shape your experience. By changing a word, you change the relationship between yourself and the object. In addition, the language you use with others may affect their experience. You have a great opportunity to utilize language in day-to-day communication, and you do not want to abuse that opportunity or wrongfully express yourself. Be aware of the way you use language and how you self-talk. To change your perspective, you must first change the way you are seeing a situation and the way you are using language to describe it. Take the time to use language honestly and with integrity—make sure what you are saying matches your truth. Use language that encourages intelligence and empowerment.

Practice replacing negative words with positive words and observe your feelings.

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LAW OF ATTRACTION“What you attract into your life is in harmony with your dominant thoughts.”

- Brian Tracy

The Law of Attraction states that you attract, both consciously and unconsciously, whatever you give your attention to. Just as you cannot see radio waves, you cannot see thoughts or feelings; still, they each distribute specific energy wavelength frequencies. The essence of The Law of Attraction can be broken down into three steps. The first step is to clarify what you want. Use your imagination to create a mental picture of your desire. Support this image with positive thoughts and state your affirmations in present tense; for example, “I have unlimited abundance now.” Write it down as your vision statement. The next step is to believe that what you want is already yours. Match your feelings in the present with your desired future state. The Law of Attraction responds most to your feelings. You must feel good now, while reaching for more. The third step is to receive—stay in a place of gratitude and trust that the future will unfold in harmony with your desires. The energy or vibration frequency that you put out into the universe creates magnetic forces that invite things to you. Ask, believe, and receive.

What do you want to attract into your life? If you had what you wanted, what would you be thinking? Feeling? Doing?

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LETTING GO“If you realize that all things change, there is nothing you will try to hold on to. If you are not afraid of dying, there is nothing you cannot achieve.”

– Lao Tzu

Life is constantly changing and you are constantly changing. Essentially, nothing is determined. For example, material possessions may get lost or broken, natural disasters occur, and people get sick and die. Everything has a life span. You attach feelings to things outside of yourself, and recognizing that you do this will allow you to begin letting go of these attachments. When you are attached to things being a certain way, you are more likely to get upset when change sets in. Illusions are created through attachment. Make space to allow things to be different than what your mind perceives. First, you must recognize that you are trying to grasp at something that is outside of you. In other words, you are placing your power externally. Because change is inevitable, it is important to let go of the feelings you attach to external circumstances, rather than fear and resist what you have no control over. If you acknowledge everything is temporary, you will value your life moment by moment. This creates the opportunity for presence and appreciation. If you want to be free from suffering, you have to let go of viewing things (including yourself) as fixed and unchangeable. Release feelings such as anger, resentment, jealousy and neediness. These states of mind are harmful to you and your happiness. You have to learn to let go and change your state of mind. Lead with your heart in order to let happiness in.

What are you holding on to from the past? How can you let go of it?

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LISTEN“I like to listen. I have learned a great deal from listening carefully.”

– Ernest Hemingway

There are two parts to listening: listening to yourself, and listening to others. Listening to yourself effectively requires you to be in tune with your truth and your feelings. It is about knowing yourself—it requires a sense of self-awareness and an understanding of your personal boundaries. There are no set rules to listening; it can be situational. Use your intuition as a guide. When you have clarity within yourself and where you stand, you can communicate more effectively with others. It is beneficial to intently listen to others. Good listening is not just hearing the words others are saying, but also understanding what they are communicating underneath the words. Listening requires you to pay attention. You will benefit from listening for the truth—that’s the bottom line. Making assumptions can distort what you hear and influence what you think you hear. Listen without investing yourself in what is being said. Don’t take things personally—listen from a clear place. Clarify what is said so you may discover its true essence. If you have good listening skills, you will learn, improve your relationships, and have more satisfying communication overall. This will allow you to effectively respond to the demands of others and achieve your goals. Listening is a skill you can continually improve.

Imagine you had no thoughts. Practice listening without the mind chatter in your head. When you hear mind chatter, shift back to listening.

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LOVE“A loving heart is the beginning of all knowledge.”

- Thomas Carlyle

Love is the highest vibration; it is the most powerful energy in the universe. It is resourceful, healing, and inspiring. It exists in abundance. Love makes things move and change in a positive way. The energy of love usually creates a positive outcome. With love in your heart, you can tend to a person, situation, or event and provide what it needs to grow and thrive. The nurturing quality of love generates joy and happiness in the giver and the receiver. The opposite of love is unhappiness, anger, and hatred. In spiritual teaching, love is all there is. Love is the core connector to all things. It allows you to attract situations, people, and circumstances that are best for you. You have an endless amount of love within you. Real love is unconditional and pure. The goal is to feel love for all living beings.

Pick a person in your life that you have jealousy, envy, or vengefulness towards. Visualize this person in your mind: how can you practice love and kindness towards them?

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MANIFESTAION“Everyone has a spirit that can be refined, a body that can be trained in some manner, a suitable path to follow. You are here to realize your inner divinity and manifest your innate enlightenment.”

– Morihei Ueshiba

Manifestation is the ability to take an idea and bring it into physical form. To manifest your desires, you must observe cause and effect. Pay attention to what you are thinking and creating by making conscious choices. If you want to achieve a goal you have set, you must choose to manifest it. Indecision will interfere with your ability to manifest your desires. Once you have decided what you want, put your thoughts, feelings and actions in alignment with your desire. Use tools such as vision boards, gratitude, meditation and affirmations to reach what you want. **See Law of Attraction

What do you want to manifest in this lifetime?

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MANTRA“Repetition is the mother of learning, the father of action, which makes it the architect of accomplishment.”

- Zig Ziglar

Mantras have been used in yoga and in the Sanskrit language for thousands of years as tools to help stabilize and clear the mind. A mantra is a saying you repeat in order to create transformation. By creating a mantra, you initiate the foundation of action. It helps still the mind and assists in concentration.

An example of a mantra is “What’s available to me right now is ________(the success you desire)_________ and what I’m giving up is___________(what habit, belief or idea you are letting go of in order to move forward)__________.” Repeat your mantra at least three times a day.

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MEDITATION“We tend to think of meditation in only one way. But life itself is a meditation.”

– Raul Julia

Meditation is clearing the mind, learning to let go of thoughts, and tuning into your breath. This practice improves concentration and your ability to be present. It is the act of observing your thoughts and feelings from a distance—looking in without judging yourself—by stilling and quieting your conscious mind. Meditation allows for the wisdom within you to be heard. While it can be useful to have a seated meditation practice, you do not have to be sitting down to meditate. You can meditate throughout your daily life—while doing the dishes, walking down the street, and engaging in other activities. You can accomplish this by being fully and completely immersed in what you are doing. For example, if you are walking down the street, maintain complete focus on that act. Do not focus on where you just came from or where you are going. Focus attention on your breath—with each inhalation and exhalation, you experience the opportunity to slow down and be in the moment. The meditation process may take a long time to master—for many, it takes years—however, with each attempt you will find deeper consciousness and great possibility. There are several benefits to it, including the decrease of anxiety, stress, and fear. Meditation is a practice.

How can you incorporate meditation into your day-to-day routine?

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MINDFULNESS“Smile, breathe, and go slowly.”

– Thich Nhat Hanh

According to Buddhist teachings, mindfulness is one of the seven steps to be taken to attain enlightenment. Mindfulness is the understanding of what is happening in your environment and within you at the same time—without expectation, overreaction, judgment, or pre-conceived ideas. In other words, it is being completely alert in your experience with a sense of calmness, curiosity, and openness. It allows you to revisit memory while paying attention. When you are mindful, you are aware of how the subtle body functions and the nature of your thoughts and feelings as they arise. By taking all things into consideration at once, you will make better choices and decisions.

What can you be more mindful of? How will this help you succeed?

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MOMENTUM “When you’re that successful, things have a momentum, and at a certain point you can’t really tell whether you have created the momentum or it’s creating you.”

– Annie Lennox

Momentum refers to the quantity of movement built up over time. It is important to remember that simply moving forward starts with a single step. One small step puts the energy in motion. Continue to take steps keeps energy in motion, and eventually you will gain enough momentum to move forward and make changes. Starting and stopping interrupts momentum, so work to maintain a steady pace. Having momentum means getting into a groove, finding a rhythm, and being in the zone.

Remember a time in your life when you were in the zone. How did you get there? How can you get there again?

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MONEY“Money is only a tool. It will take you wherever you wish, but it will not replace you as the driver.”

– Ayn Rand

It is earned, acquired, received, given, applied, and shared. Explore the relationship between how you spend your money and your state of mind. You might have habitual patterns in dealing with money that you can bring your awareness to. If you want to know what you value, look at how you use your money. If your spending habits are out of alignment with your values, then you can look to that as something that you can change. There are many ways that you can spend your money. You can spend your money on drugs, alcohol, and gambling, or you can give money to charity, improve your state of mind, or invest in a cause you believe in. The best use of money is to spend it on things that bring you joy, happiness, and reflect your values. Remember, the money itself is not the source of happiness.

When you feel insecure, or you are operating from your lower self, your ability to manifest and accumulate money is hindered. If you try to use money as a source to cover up your insecurities, and you make money the source of your identity and your happiness, you set yourself up to suffer. The connection lies in your values. Sometimes your relationship to money is related to your value of yourself, and sometimes it is not. There are many factors that contribute to your level of confidence. It is in your own self-awareness to make the distinction whether it is a false sense of confidence or a deep-rooted sense of self. From a general perspective, in order to attract money, you do not have to have a lot of money already—you just cannot focus on how you lack money. Rather, focus your attention on your opportunity to create abundance. You cannot make money the source of your happiness, but you can allow it to contribute to our happiness.

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Develop a healthy relationship with money that you feel comfortable with, and determine what that means to you. Apply the law of attraction, be intentional and visualize the specific amount of money you want to make, while remaining content with what you have.

Are you spending money on things that serve your health, happiness and fulfillment? If not, what changes or adjustments can you make to your spending habits?

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MOTIVATION“There’s always the motivation of wanting to win. Everybody has that. But a champion needs, in his attitude, a motivation above and beyond winning.”

– Pat Riley

Motivation is the reason you act or behave in a particular way. It comes from the basic human need to minimize pain or maximize pleasure. Everyone has exactly the same ultimate wish—to be happy. By recognizing and understanding that everyone has that same wish, you can begin to understand why others around you do the things they do. There are two types of motivation—intrinsic and extrinsic. Intrinsic motivation drives your behavior with an inner sense of purpose, joy, or fulfillment. Extrinsic motivation is driven by an external reward or punishment such as money or losing your job. It is crucial to find your source of motivation to accomplish personal and professional goals. Pinpoint the outcome you want to create and clearly identify your motivation for achieving a certain task. You do not always have wait to do something until you’re motivated; sometimes, taking an action will motivate you further. When your motivation is connected to purpose or creating a purposeful life, then it will reveal itself more naturally. When you are stuck in a negative place, and thoughts like “I can’t change,” “I’ve tried this before and it didn’t work,” or “what’s the point?” echo in your mind, connect with your motivation as a source for answers. When you fall off track, it will serve as a purposeful reminder to continue on.

What motivates you? What could inspire you to stay motivated?

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NEUROPLASTICITY“The brain is plastic and continues to change, not in getting bigger but allowing for greater complexity and deeper understanding.”

- Kathleen Taylor

Neuroscience is the study of how the brain works. Over time, your brain gets wired to function in a certain way. Recent neuroscience exploration has discovered that you cannot undo the patterns formed in your brain, but you can create new wiring. This is called neuroplasticity. When you have a new insight, your brain makes new connections, which result in a burst of energy. A great way to exercise your brain is to learn new things—a foreign language, sports, a musical instrument, etc. Sticking to the same routine and surrounding yourself with the same things will inhibit your ability to establish brain connections. By engaging in new activities, you gain the chance to increase the longevity of your mental functioning. As adults, you may not learn as fast—however, you have the capacity for deeper, more expansive comprehension. Most behavior is learned; therefore, you can learn new behavior. Learning and insight keep your mind fit and your neurons thriving.

What new activity can you engage in? Do it!

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NEUTRALITY“Nature is neutral.”

– Adlai Stevenson

Neutrality means letting something be perceived without positivity or negativity, and not imbuing it with more or less power. Often you may think a person, situation, or circumstance is charged positively or negatively. However, in reality, the subject is inherently neutral. Your own perception, interpretation, and beliefs create a meaning for it. If someone confronts you, that confrontation is not a personal attack on you. Remember that the situation carries no charge, and react in kind. By recognizing the stillness of nature and observing its natural state of peace, you access the inner stillness that exists within you. It is being at one with what is.

What does being neutral mean to you? If you were to see things as neutral, how would that benefit your life?

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NON-ATTACHMENT“Detachment implies a sense of withdrawal. Non-attachment simply implies not holding on.”

– Joseph Goldstein

In a modern world, it is challenging to practice non-attachment. Society is bombarded with distractions and advertisements; their messages lead you to believe that happiness can be bought or acquired. However, taking a step back from external objects is crucial to remind yourself of your identity without them. Often, you spend your time reaching for attractive things that promise pleasure, while shunning unattractive things that may cause pain. This cycle of movement is rooted in the notion that “the more you have, the happier you are.” However, we know that excess pleasure can lead to troublesome addictions, sickness, and disillusion. The avoidance of suffering inhibits your ability to take risks that have the potential to bring you joy. Instead of a life of continually striving for pleasure and avoiding pain, you can choose to be at peace. Non-attachment is related to harmony, balance, and neutrality. If you are non-attached, you create the opportunity to reach higher levels of peace and enlightenment.

Make a list of what you feel attached to. How can you apply non-attachment?

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OBSERVATION“To acquire knowledge, one must study; but to acquire wisdom, one must observe.”

- Marilyn vos Savant

As an observer, you watch and witness what happens within you and around you. When observation has a sense of objectivity and separateness, it allows you to appropriately respond to the situation at hand—your response is in proportion to the circumstance. Effective observation takes place without judgment; in turn, this creates space for learning and growth.

Act as a witness to your own life for a day. Notice when you feel angry or upset, see the pattern and let it be a pattern. Separate yourself from it.

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OBSESSION“Obsession is the single most wasteful human activity, because with an obsession you keep coming back and back and back to the same question and never get an answer.”

– Norman Mailer

An obsession is an all-consuming and unbalanced need for an object. You become obsessed when you fixate on something and become too preoccupied with it to see all parts of the whole. Obsessive desires dominate your thoughts and feelings, and they take your attention away from other things. If you have an obsession, it will affect your quality of life and ultimately your happiness. It stems from a lack of trust—you feel a sense of neediness that creates an attachment or a desire to control. You may be temporarily relieved of your obsession for a time, but the craving eventually returns. By recognizing this cycle, you are aware of the lack of fulfillment and begin to work at letting go of the obsession.

What do you obsess over? What would the benefits be if you weren’t obsessing over it?

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OBSTACLES“A hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles.”

- Christopher Reeve

Many people lose interest or quit when they encounter obstacles, or roadblocks that make their goals harder to reach. There will be a number of things that arise along your journey that you might come across or face, but most of the time the true obstacle exists in your mind. Your ability to manage your mind and work through the challenges that arise will make a difference in your results. Challenges will come up and can be expected. While these can be difficult, you can find comfort if you expect them and know that they are an organic, predictable part of life. Your awareness of what is blocking you can be used to your advantage. Cultivate a positive attitude—an “I can do it” belief system that helps you to persevere through whatever obstacles come up—and you will achieve success. Shift your focus towards the solution rather than the obstacle.

Identify your obstacles. How can you cultivate a positive attitude when dealing with obstacles? What actions can you take to persevere?

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OPTIMISM“One of the things I learned the hard way was that it doesn’t pay to get discouraged. Keeping busy and making optimism a way of life can restore your faith in yourself.”

– Lucille Ball

People who are optimistic tend to be happier. The choice to bravely face less-than-ideal situations, with hope that the future will unfold in a more positive light, can often shape your journey to your liking. Everything is in its perfect order. If it’s not perfect now, it will be by its end. Being optimistic allows you to hone your expectations in on the best possible outcome. Optimists tend to lead healthier lifestyles—their outlook shapes their eating habits, exercise, and overall well-being. You are able to see the negative, but you choose to focus on the positive. An attitude of optimism is hopeful, positive and has faith in the outcome.

What is great about your life right now? When you feel stuck, ask yourself, “What is good about this?” Find the greatness and focus on it.

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PACE“Adopt the pace of nature: her secret is patience.”

– Ralph Waldo Emerson

Your pace is the speed at which you move. Often, you can lose track of the quality of your work in the rush to achieve a goal. Going too fast can trip you up—moving quickly may cause mistakes and actually slow you down. Don’t expect results too soon—be realistic with your expectations. Slowing down is important in being able to enjoy life. Take the time and the care to respect the process. There is a truth to all those old sayings like “Rome wasn’t built in a day,” “Stop and smell the roses,” and “Slow and steady wins the race.”

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PAIN“The truth is that we can learn to condition our minds, bodies, and emotions to link pain or pleasure to whatever we choose. By changing what we link pain and pleasure to, we will instantly change our behaviors.”

– Tony Robbins

Pain serves as a call to attention—its purpose is to make you aware of your suffering and show you the pathway to preventative and curative decision-making. There is emotional pain and physical pain. The cause of emotional pain is connected to your beliefs, thoughts, and feelings. It often stems from a threat to your self-image—the way that you see yourself. Pain is associated to the perceived sense of self; when you feel pain, it is typically in defense of your ego. Blaming other people for your pain gives them the power. It is important to give yourself permission to feel pain and not shy away from it, dismiss it, or deny it. Otherwise, it will entrench itself deep within you and not go away. It is healthier to be able to feel pain, look at it, shine the light on the darkness, and give it space for exploration. When you do that, the pain dissolves and you can move beyond it. Your pain is an opportunity to learn and spur new choices.

When you experience emotional pain, feel it. Don’t run away from it – sit with it. Then detach from it. Can you learn from it and transform it into useful self-knowledge?

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PAST“Don’t let the past steal your present.”

– Cherralea Morgen

You cannot physically change the past—however, you can change the way you think about it. Instead of seeing each moment as it is, reactions to the present moment are tinged by past pains and frustrations. You have old, limiting beliefs and memories. You may harbor regret about decisions you once made or wish you did things differently. Moving from regret to acceptance will allow you the opportunity to unchain yourself from the past. It is important to have an understanding of your past, but to not let it define you. The opportunity for change exists in how you operate in the present, and how that distinguishes itself from your past actions. To get new results, you must do something different. The past does not exist—it only exists in your mind.

Re-define yourself based on the present moment (create a new story). Who are you now?

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PATIENCE“A lot of people get impatient with the pace of change.”

– James Levine

Patience implies some form of non-doing, but it is actually an active state. It requires effort. With trust and patience, you will be able to give yourself the time you need to grow. When you hurry and rush things, you are more likely to make mistakes, miss out on the journey, and overlook wisdom available in the moment. The key to being patient with yourself is to refuse to quit after experiencing a setback. If you want something to heal, you must allow it the appropriate amount of time. For example, when we pick a scab too soon, it is likely to take even longer to heal. Everything has its process. Don’t rush. Patience is necessary for spiritual growth.

Practice these affirmations: “I am patient and understanding.” “I trust the universe.” “Everything is happening in perfect order.”

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PATTERNS“Life is a process of working out what’s not working for you and disentangling yourself from it and trying then not walk into the same thing again. Watching your patterns and correcting them if you can.”

– Siobhan Fahey

Patterns are things that we see occur in our lives over and over again. The way you do things is ingrained in your behavior. When you examine your history, you will begin to identify patterns that exist in your life. These patterns come from your ancestors, family, your culture, and your environment. They can be as all encompassing as traditions passed down from generations, or as small-scale as daily conditioned responses like the way you take your coffee or how you brush your teeth. Repetitive patterns live in your thoughts, actions, and lifestyle. If you are unaware of your patterns, you stay unconsciously locked to your habits. Shifting your perception and broadening your awareness will allow you the space to form new patterns and habits. It requires patience and self-awareness in order to break free of a pattern. With focused attention and effort, you can adjust your routine. Yoga, meditation, and coaching are great ways to decondition patterns and to create new ways of doing things.

Examine the beliefs you have that hold these patterns in place. Write them down. What are the conditioned behaviors that stem from these beliefs?

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PEACE“It does not mean to be in a place where there is no noise, trouble or hard work. It means to be in the midst of those things and still be calm in your heart. “

– Unknown

Peace is a deep sense of understanding, contentment and stillness. Where there is peace, things are working in harmony without drama. Conflict is typically connected to a lack of understanding, judgment and different beliefs. Nations and countries at war are stuck in patterns of thoughts and behaviors that disrupt peace. To live in a more peaceful world, we must be able to see the peace that already exists. The main thing that gets in the way of peace is the mind. When the mind is peaceful, negative thoughts and feelings may still arise from a base of fear, but they are soon released and do not disturb the depth of being. As distractions arise, you maintain an undisturbed mind. When there is peace, things flow more easily. If you want more peace in your life, have a more peaceful mind—one that is filled with love and compassion.

Can you see yourself in others? How can you connect to others with a loving heart and peaceful mind?

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PERCEPTION“If you change the way you look at things, the things you look at change.”

– Wayne Dyer

The way in which we view the world shapes how we act and feel in it. Perception is based on what you’re thinking, whether it’s real or not. Two people can experience the same event but have completely different perceptions of it. If you change your thoughts, you will see things differently. For example, if you have a conversation about bulldogs, you might start to notice more bulldogs on the street than you did before. Talking about things raises your awareness and changes your perception. When you talk about the things that are working well in your life, you will focus your attention on things that are working well and can lead you to do things better - you will see more opportunities. It’s important to challenge your thinking and ask yourself questions. Your perception shapes the nature of your life experiences.

Can you recall an event in your life you perceived as negative? What are other ways of seeing it? Actively practice this shift of perception.

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PERFECTIONISM“If you wait to do everything until you’re sure it’s right, you’ll probably never do much of anything.”

– Win Borden

Perfectionism is an illusion because, at the same time, nothing is perfect and everything is perfect. You are perfect, complete, and whole just as you are. By expecting flawlessness and rejecting acceptance of how things are, you create resistance. If you continually strive for circumstances to be different or better, you will not find satisfaction. You may also procrastinate, and waiting for things to be perfect can stop you from taking action. Don’t worry about getting it right—it’s important to get it started. When you set out to accomplish something, your priority should be to overcome the ups and downs and the mistakes and failures. By setting your sights simply on that, you will inherently do your best. There is a difference between striving for perfection and striving for excellence. Excellence is achievable, whereas perfection is unachievable. Remember to take your learning curve into consideration. Do your best, and know that missteps are a part of the journey. Actions with mistakes are better than no actions at all.

What are you striving to be perfect at? How is your quest for perfection hindering your ability to move forward?

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PERSONAL BOUNDARIES“It is impossible to have healthy relationships with someone who has no boundaries, with someone who cannot communicate directly, and honestly. Learning how to set boundaries is a necessary step in learning to be a friend to ourselves. It is our responsibility to take care of ourselves – to protect ourselves without owning our self – and owning our right and responsibilities as co-creators of our lives.”– Robert Burney

Personal boundaries are the parameters in which you are able to freely express your authentic self. Self-awareness is the first step toward defining them. When you are aware of your boundaries, you recognize when someone has crossed the line and you are able to protect yourself when necessary. Boundaries can be violated in extreme ways, such as incidents of physical, emotional, or mental abuse, lying, or disrespectful behavior. If you are not clear when you overstretch your limits, the negative repercussions could include exhaustion, anger, resentment, and unhappiness. Without boundaries, you might avoid necessary confrontation and you run the risk of being taken advantage of. As an adult, your boundaries shift, and you may need to work to redefine and reestablish them with those whom you consistently relate to. You must take responsibility to set and effectively communicate your boundaries. Speak up when appropriate with direct language. Use “I” messages, such as “I feel disrespected when you yell at me.” Effective, clear communication creates the foundation for healthy relationships, mutual respect, and honesty. If something does not feel right in your gut, whether it is with a friend, family member, partner, co-worker or stranger, do not be afraid to use your voice.

What relationships are depleting your energy? Where do you overextend yourself? How can you start to say “yes” to honor your feelings?

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POSITIVE THINKING“The Wright brothers didn’t contemplate the staying on the ground of things. Alexander Graham Bell didn’t contemplate the non-communication of things. Thomas Edison didn’t contemplate the darkness of things. In order to float an idea into your reality, you must be willing to do a somersault into the unconceivable and land on your feet, contemplating what you want instead of what you don’t have.”– Wayne Dyer

Positive thinking encompasses self-talk, affirmations, mantras, and letting go of negative thinking. It is a mindset that you can shift in any moment. Positivity requires you to focus on what you have rather than what you lack. You are never stuck; there is always a solution. Positive thinking requires you to be creative and see opportunities. It also relates to the Law of Attraction. By tying together the way you view yourself and the way you view the world underneath an umbrella of positivity, you are more likely to be happy. A positive outlook can increase your energy and reduce stress. You are going to have negative thoughts, and it is an ongoing process to let go of those thoughts. It takes conscious effort, but the rewards are beneficial.

Imagine you had a positive outlook on a challenge that you are facing right now. What would you see?

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POTENTIAL“Our biggest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that frightens us most. We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, and famous?’ Actually, who are you not to be? Your playing small does not serve the world. There is nothing enlightened about shrinking so that people won’t feel insecure around you. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in all of us. And when we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” – Maryanne Williamson

Human potential is unlimited; it is the extent to which you can excel. You have the capacity to develop success right now. You can go beyond limitations, experience, and exceptional quality of life to do things you never thought possible. Allow yourself to dream, imagine, and formulate ideas “outside of the box.” Believe in something, even if it has not been done before. Your thoughts and fears can be limiting and hold you back from taking action. If you do not properly regard your potential, you might set goals too small without stretching yourself to achieve more. Be willing to step outside your comfort zone and take risks for the sake of challenging your limits. Pay attention to when you begin phrases with “I can’t…” or “I’m not…” To discover your potential is to realize that you are capable of much more than you think.

Visualize your potential. What does it look like? Feel like? Smell like? Taste like? What would you be doing if you were living in your potential?

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POWER“If you develop a sense of your own power to change your life, you will have a gift that can never be taken away from you. You will always have hope for a better outcome, and you will never remain stuck in being a victim of circumstance.”

– Greg Barrett

You have access to your power in every situation, even if you feel like you have no control over it. Gary Zukav distinguishes two types of personal power: authentic power comes from within, while external power is sourced from control and material things. People who seek external power are fear-based and look to satisfy a need for security. It comes from a sense of inner lack, low self-esteem, and low self-worth. A person who seeks external power has not realized that the source of fulfillment lies within. The path to authentic power is defined by healing the deep insecurities within you. Authentic power is rooted in love and trust. It faces fear, wills you to take risks and opens you to feeling vulnerable. You can be authentically powerful and have material possessions. Authentic power never goes away; even if you gain or lose those material things, it is always there. Authentic power is not selfish—it is selfless. As a whole, it seeks a greater good for all beings.

What internal characteristics make your feel powerful? For example, do you have an innate sense for creativity? Are you personable? Are you intuitive? How can you use the characteristics to achieve your goals?

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PRACTICE“We learn by practice. Whether it means to learn to dance by practicing dancing or to learn to live by practicing living, the principles are the same.”

– Martha Graham

Practice is the act of repeating something until it becomes more automatic. Repetition of action allows you to integrate new habits and behaviors more easily. You can improve anything with practice; even if you are already good at something, you can get better at it if you continue to practice. It requires time and energy, but with persistence, you are able to reach higher levels of performance. You can practice new ways to manage your life by doing things differently. See each behavior as something you can improve from practice—over time, you will get better at it. Remember that when you fall off, it will just take practice.

Identify one thing you want to be better at (ex. Cooking, Public Speaking, Yoga, Organization, Creative Writing, etc.). If you develop a better skill set in the area you want, what would the outcome be? How can you create time to dedicate to practicing this?

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PRAYER“I believe that prayer is our powerful contact with the greatest force in the universe.”

– Loretta Young

When you direct your thoughts and attention towards desire or gratitude, you are praying, or connecting with a higher power. With prayer, you surrender and let go of control, and you choose faith. Communicating your message through the means of prayer is a way of asking the universe to listen and guide you. By living at a level of trust, you are able to take actions that serve. You can pray privately or pray communally. Most religions involve prayer; however, your practice does not need to be associated with a religion. You can create your own prayers in a way that works for you. Practice prayer and observe how you feel.

How can you incorporate prayer into your life? What time of day would work best for you?

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PRESENCE“Always say “yes” to the present moment. What could be more futile, more insane, than to create inner resistance to what already is? What could be more insane than to oppose life itself, which is now and always now? Surrender to what is. Say “yes” to life — and see how life suddenly starts working for you rather than against you.” – Eckhart Tolle

The present moment is where your power is. When you are aware of everything you feel in the moment, you are in tune with your inner feelings and sensations rather than the voice in your head, and you become present. If you want or wish to be somewhere else, then you are not present. Suffering stems from resistance to what is. Thinking about the past or the future—in other words, being stuck in your head—prevents you from seeing opportunities in front of you right now. The more focused and present you are to a situation, the less of a chance you have to overreact to it, because you will not be reacting to past pain or future worry. Give your attention to what is happening now. When faced with obstacles or adversity, it is important to pay attention to your thoughts. Are you worried about some future moment or what has happened? Usually you are safe and okay, and you are not in physical danger, but your mind retreats to imaginative worry and you lose sight of the present. There is nothing that you can do—there is no action that you can take—except in this moment. The moment you are aware that you are not present, you become present.

Affirmations to become more present: “I allow myself to fully experience this moment.” “I notice the stillness in the present moment.” “I release thoughts about the past or future.”

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PRIDE“An authentically empowered person is humble. This does not mean the false humility of one who stoops to be with those who are below him or her. It is the inclusiveness of one who responds to the beauty of each soul. ... It is the harmlessness of one who treasures, honors and reveres life in all its forms.”- Gary Zukav

Pride can be generally defined as the pleasure you receive from your own accomplishments or opinions. The Buddhist philosophy states, “too much of anything is not a good thing.” This is the case for pride. If you have too much pride, it can be considered ego driven, and it could get in the way of you being vulnerable. Without any pride, you might not have the courage to stand up for yourself. This is really where self-awareness comes into play—know when to let go of your pride and when to have dignity. The challenge is to remain humble in the face of your successes and to not over-inflate your sense of self or under-evaluate others. In appraising your unique qualities, remember that everything is constantly changing (including parts of yourself and others) and acknowledge that this is not a fixed way. People are not above you or beneath you. Be mindful of how pride skews your perception of yourself and others.

What does being humble mean to you?

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PRIORITIES“The key is not to prioritize what’s on your schedule, but to schedule your priorities.”

– Stephen Covey

A priority allows you to distinguish what needs to be done from what is fun and enjoyable. The commitment of prioritizing allows you to make the most use of your time. Often you may tend to do what you want to do first, rather than things that will make the biggest impact on your goals. Priorities are a key element in time management, and setting them helps you to see what the most impactful tasks are. The first step is creating a “to-do list”. Then, take note of items on your to-do list that are most urgent, time-sensitive, and important. If you do not tend to your priorities, there are negative consequences. For example, if you don’t pay your credit card bill on time, it might damage your credit score. When a priority does not have a set deadline in place, set a deadline yourself. Schedule time in your calendar to take appropriate action. Establishing priorities will help you achieve your goals with less heartache.

Make a list and rank the priorities. Get into the habit of doing the most important and urgent thing first!

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PURPOSE“What is success? I think it is a mixture of having a flair for the thing that you are doing; knowing that it is not enough, that you have got to have hard work and a certain sense of purpose.”

– Margaret Thatcher

Your purpose is the reason you are put on this earth. When you feel connected to your purpose, and you clearly define it, you are able to live a fulfilling life. Realizing your innate gifts, talents, and passions, and then putting them to use will align you with the greater good. No matter how many challenges or obstacles arise, no matter how hard life gets at times, you are able to put up with those hardships and find a way to heal because you feel connected to your purpose. When you know your purpose, you feel it in your intuition and you let it guide you. From a spiritual perspective, you have faith because you know that this is what you are meant to be doing.

What is it that you are born to do? What do you feel is your life’s purpose?

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QUALITY“When doing becomes infused with the timeless quality of Being, that is success.”

- Eckhart Tolle

The notion of quality is comprised at the intersection of highly concentrated work, an ample amount of time to complete a project, and the commitment to follow through. The higher the caliber of energy, the more likely the action will support and sustain the outcome. The energy you put into each moment manifests the next moment, and your ability to focus on the process impacts the quality. If you anxiously rush the outcome without honoring the process, the quality of the outcome will be reduced. Often, blazing a trail towards the end will lead you to make mistakes that could have been avoided in the first place. The quality of your output impacts your experience.

What areas of your life are you not doing your best? How can you improve the quality of your work in this area?

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QUANTUM PHYSICS“Since obtaining a greater understanding of quantum physics, I am beginning to draw conclusions about why things happen the way they do. Specifically, I have learned that everything outside of me is a mirror of what is inside of me. I have also learned how to “infect the quantum field” or manifest reality by concentrating on particular ideas that I want to call into existence.”

- Christine Anderson

Quantum physics examines the laws of the universe, and its basic principles can be applicable to make positive changes in your life. It is the study of science and relationship between energy and matter – the form and the formless. There is matter that is invisible to the human eye. The mind is formless and unlimited in potential. You are constantly sending and receiving energy. If you don’t like what you are receiving, then you can change what you’re sending out. The outside world is a reflection of your inner world.

What specific ideas do you want to call into existence to your own life?

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QUESTIONS“I use the word inquiry as synonymous with The Work…Inquiry is a way to end confusion and to experience internal peace, even in a world of apparent chaos. Above all else, inquiry is about realizing that all the answers we ever need are always available inside us.”

- Byron Katie

If you find yourself stuck on a repetitive thought or in a habitual circumstance, ask yourself a question. Questions lead to answers. Instead of asking “why” questions, which will give you an explanation for the past, ask more forward-thinking wisdom questions such as, “Who,” “What,” “Where,” “When,” and “How?”. Wisdom questions will allow you to discover the answers that you need to know to move forward. Learn to access your inner wisdom by asking yourself questions and answering them. Don’t forget to make sure you listen for the answer. Self-inquiry is a useful tool to move you forward in the direction you want to go.

Where in your life do you feel stuck? Create 5 wisdom questions pertaining to this area and answer them.

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REACTIVE“It’s not what happens to you, but how you react to it that matters.”

– Epictetus

When something happens and you have an emotional reaction, it sets off a feeling within you. All thinking follows a type of reactive pattern, and when you learn to interrupt those patterns, you begin to make changes. The next time you notice a strong reaction, stop what you are doing. Take a deep breath. Ask yourself, “How can I respond to this differently?” This moves you from a reactive state into a more empowered one. Pausing and watching a habit is a great way to interfere with its pattern. If you take a step back from a situation and bring your consciousness to it, you can apply a different response.

Make a list of your reactive patterns. Make a list of new responses.

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REALITY “No two people have the same reality.”

– Gary Zukav

What you perceive as reality is often composed of what you think and interpret through your own thoughts. This is where all conflict arises. Since all humans bring their own ideas and experiences to each situation, each one sees reality as different. Therefore, reality does not exist; what you call reality is really a perception created in your mind. No two brains are completely alike. Your thoughts are not the reality – they are merely thoughts. Being unattached to your thoughts allows you to open up your perception and understand different points of view. This can help you in communicating with others and navigating relationships.

Spend a day imagining you had no thoughts. What shifts do you notice in your experience?

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REFLECT“How we think shows through in how we act. Attitudes are mirrors of the mind. They reflect thinking.”

– David Joseph Schwartz

Reflection can help you gain insight and self-awareness in order to attract new, more beneficial situations. If you find yourself in problematic circumstances you have experienced before, you have the opportunity to look inward and examine your beliefs and behaviors. Perhaps you frequently run into the same relationship issue, continually attract a certain kind of boss, or consistently repeat other toxic patterns. Life will throw you the same problem until you learn its lesson. When you reflect on the past, you are able to better understand what you did before so you don’t make the same mistake again. Reflection is a tool you can use to monitor your results and make adjustments along the way. Examine what worked and what didn’t work, but refrain from judging both. Consider the outcomes of those situations, and the actions you took prior to the outcome. When you use reflection to learn what you can do differently, it will help you produce the results you want.

Reflect on a situation that didn’t work out the way you wanted it to. Ask yourself, “What did I learn?” Write it down or tell someone.

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RELATIONSHIPS“I think what makes us human is our interconnectedness among people. It’s our ability to form and maintain relationships. It’s the barometer by which we call ourselves human.”

– Thomas Jane

There are many different types of relationships, including romantic, platonic, and familial. All of these relationships are different, and each one gives you the opportunity to learn more about yourself. Relationships act as mirrors—their exposure of many parts of you helps contribute to your spiritual growth. Some people will bring out your greatness, while others might unearth those areas where you need to heal. Your respect for others’ similarities and differences, along with good communication and trust, will act as the foundation for healthy relationships. When two people come together with different experiences, backgrounds, beliefs, and knowledge, it creates a situation where there is a difference in perspective. If you do not see eye to eye with another, you have an opportunity to gain greater understanding about them and yourself. When something negative feels as if it is directed toward you, take the time to slow down and notice how you are reacting. In those moments, it is important to watch your reaction and observe with distance of clarity. When you try to defend your sense of self and you feel hurt, remember that is really just the ego being hurt. Others cannot hurt your true self – the very essence of who you are can never be disturbed. Don’t take anything personally. People have the tendency to project their own worries and fears, which can sometimes manifest as blaming others. Sometimes people even push others out of our way to fulfill their own needs from a state of greed and attachment. In your own eyes, you are the most important person on the planet—and everyone else on earth thinks the same of themselves. It is important to recognize how unbalanced that state of mind is. You are the captain of your own ship; however, the sea in which you sail is filled with others. The goal is to have love and compassion

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for all living beings. Humans are dependent upon others to survive. This is why you need to cultivate an attitude of love and kindness for all mankind.

What relationship is the most challenging for you right now? What is this relationship teaching you?

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RELAX“Your mind will answer most questions if you learn to relax and wait for the answer.”

– William S. Burroughs

When your mind is relaxed, your thoughts are slower and you are able to think more clearly and make better decisions. If you are not relaxed, your thoughts are fast and maddening. By learning to relax your mind, you will sleep better, manage change more fluidly, and reduce stress. You can practice relaxing with intention. Free yourself from disruptive thoughts and tune into your breath. Effective relaxation tools include meditation, yoga, massage, acupuncture, listening to music, dancing, bathing, comedy/laughter, exercise, lighting candles, and aromatherapy. It’s important to give yourself permission to relax.

What makes you feel relaxed? How can you integrate relaxation into your life?

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REPEAT“Any idea, plan, or purpose may be placed in the mind through repetition of thought.”

– Napoleon Hill

With repetition, you can integrate new habits into your life. It is essential in the acquisition and maintenance of any skill set, and it prepares and enlivens mental acuity. Returning to new information time after time will allow you to re-wire your brain and strengthen the communication between your mind and body. Take a series of small steps over and over again to produce your desired outcome. Repetition is basic to the act of learning. Read this passage again.

Identify a new habit you want to create. What knowledge or behavior can you repeat in order to integrate this more fully into your life?

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REPLACE“Insanity: doing the same thing over and over again and expecting different results.”

– Albert Einstein

The act of replacement will serve as an antidote for old patterns. When you come up with a new way of doing things, you can effectively replace the old way. If you don’t have a new solution to engage in, you will return to what you know and what is familiar. Visualize the entire process of change—walk yourself through the steps to re-work your habits, gain familiarity with different ways of doing, and imagine the results. Be specific in your visualization so you can more easily take new actions. By shifting your attention to the replacements you make, you will have a new physical and/or mental focus point to divert you from your old ways. Another way of thinking about this process is substitution. Replace your old habits and attitudes with new ones. Repeat them until they become more routine.

What do you want to give up doing? What action can replace your old behavior?

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RESISTANCE“Whatever you fight, you strengthen, and what you resist, persists.”

- Eckhart Tolle

Resistance is in opposition to acceptance. It interferes with the natural process of allowing something to happen. Resistance creates suffering and keeps you in a holding pattern; it promotes tension and a lack of flow. The energetic quality of resistance repels the very thing you want. A higher source might be giving you a particular situation—even though you might not like it—and this situation may have a higher purpose. You will only have the opportunity to further explore that situation if you break down your resistance to it. When your thoughts are light, flowing, and smooth, you are in a place of non-resistance. Sometimes, in order to change, be willing to let go of control, let things be as they are, and let yourself live in the present moment. Ask yourself what this moment is offering you. Rather than clenching or holding on, focus on relaxing and opening. The opposite of resistance is surrendering and letting go.

What area in your life do you feel resistant toward? How can you begin to surrender and open up?

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RESPONSIBILITY“The price of greatness is responsibility.”

– Winston Churchill

The word responsibility has two components: response and ability. Responsibility puts matters in your hands. When you blame others for things, you lose power and become a victim. By taking responsibility for your life, you gain power. It is a choice in perspective. It is easy to find happiness outside of yourself. You may hold your friends, family, organizations, partners, and other people responsible for your own happiness. This fosters expectations, and when others do not meet those expectations, you may blame them. It sets you up for disappointment and frustration. You are able to combat such responses by remembering this: you are the creator of your life. Taking responsibility is empowering. A Hawaiian spiritual practice, Ho’oponopono, is about taking 100% responsibility for everything, whether you feel you are responsible for it or not. You have the freedom to shift from powerlessness to empowerment simply by choosing the way you see it.

Can you take full responsibility for your life being the way it is right now? If not, how can you embrace the idea of being responsible?

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RESPONSIVE“Between stimulus and response there is space. In that space is our power to choose our response. In our response lies our growth and our freedom. “

– Victor E. Frankl

To be responsive is to be fully in-tune with the needs of the present situation. Notice the space between a stimulus and your response. Often, if you are on autopilot, you will not realize when you react to life from a place of fear or anxiety. Take time to formulate your reaction in a way that best fits a scenario. If you are able to respond to life in a more peaceful manner, your life will become more peaceful.

Reflect on a time you were able to respond well to a situation. What happened? How were you able to respond so well?

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RISK“Only those who will risk going too far can possibly find out how far one can go.”

– T.S. Eliot

In order to grow and change your circumstances, it is important be willing to do things you’ve never done before or might be afraid to do. To take a risk means to be able to see the reward of the risk; usually, the greater the risk, the greater the reward can be. Being fearful of failure or making mistakes can stop you from taking action. You may feel a societal pressure to take solace in comfort, safety, and security. However, stepping outside the box you have created for yourself is a key aspect of living the life you envision. If you fail to try, you will not know the possibilities that await you. Whenever you stretch yourself outside your comfort zone, you are learning. A major component of taking risks is confidence—having belief in yourself as well as faith in the outcome. Smart risk-taking involves premeditation and assessment. Weigh all possible outcomes to assure that the risk is worth it. Risky behaviors, like reckless driving or drug and alcohol abuse, are not the kind of risks that promote growth. When you reverse your fear and look at it from a different perspective, you will see that staying where you are puts you at a greater risk. Trying something new at least gives you experience, knowledge, and understanding.

Think of something you want but don’t have. What’s a risk you are afraid to take in order to attain it? If you take the risk, what are the possible outcomes?

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RITUAL“Ritual is necessary for us to know anything.”

– Ken Kesey

A ritual is a practice that keeps you focused. The purpose of a ritual is to create your experience with intention. A ritual will either put you in or will take you out of a certain state. It consists of a routine of behaviors practiced before specific occasions, such as before you compete, when you eat, when you exercise, when you perform, or when dictated by a holiday, religion, culture, or community. A ritual can come in the form of a song, a dance, a prayer, going to the gym, a morning routine, an affirmation, or other behaviors. High-level athletes and skilled performers have rituals. It can be useful to create a new ritual in order to break negative habits. Having a daily spiritual practice deeply roots you in your authentic self.

Create a ritual (ex. I get up in the morning, meditate for 30 minutes and read positive affirmations.)

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SELF-AWARENESS“Knowing others is wisdom, knowing yourself is enlightenment.”

- Lao Tzu

Conscious beings have many ways of perceiving information. Self-awareness is your ability to make the distinction between the voice of fear (ego) and the voice of your highest self. The more you are in tune with the wisdom of your highest self, the more you will be able to achieve your goals. You will be able to clearly identify your strengths and weaknesses, and then know what you need to do to achieve the results you desire. With experience and consistent self-observation, you will better understand yourself. This can help you navigate your relationships, have fewer arguments, make better choices, and live a happier and healthier life. Self-awareness lies within; the inner awareness you constantly have access to is a key component to your happiness. Instead of looking outwardly for answers, turn inward—you are the source of your own wisdom, and the answer lies within you.

Listen to the wisdom of your highest self. What is it telling you to do?

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SELF-IDENTITY“To be identified with your mind is to be trapped in time: the compulsion to live almost exclusively through memory and anticipation.”

– Eckhart Tolle

Your self-identity is who you think you are. You identify yourself with your age, occupation, events, and experiences. That identity is an accumulation of thoughts, memories and beliefs. The mind is constantly imagining things, which can make it difficult to differentiate between your true self and the idea that your mind has made up about who you are. Growing up, it is natural and necessary for you to form an identity that helps you understand yourself in relation to others and the world. However, as an adult, the identity you formed can limit or stifle your approach to life. You are unlimited in your potential, and letting go of your own self-definition can allow the unleashing of that potential. You sometimes think you are unable to do something, only to find out that you can do it. Understanding the difference between who you are and the idea of who you think you are is a lifelong journey of openness and discovery. The identity you have does not exist—it is a memory based in the past, and a projection based on the future. Breaking it down and letting it go will give you complete freedom.

What ideas about yourself do you identify with? How can you free yourself from those ideas?

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SELF-RELIANCE“Freedom comes from strength and self-reliance.”

– Lisa Murkowski

When you can rely on yourself, you become less needy of those around you and become the master of your life. You no longer look for externals to fill an empty void within you—instead, your relationships to those people and things are healthier and less attached. To be self-reliant does not mean that you must do things on your own. It is simply taking the responsibility into your own hands. Self-reliance is based on the knowledge that you are the creator of your life. You have internal resources that are eternal. Even if things fall apart, you have faith in yourself.

What factors in your life do you normally depend on others? What aspects of your life do you look to others to fulfill? How can you envision yourself taking these things on?

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SELF-TALK“Your self-talk is the channel of behavior change.”

– Gino Norris

From the moment you wake up, your mind engages in chatter. It is a torrent of words and stories that you tell yourself about your life and who you are. This self-talk impacts your attitudes, behaviors, habits, and choices. It also heavily influences the life you create for yourself. It is inevitable that self-talk will happen, and if you are unconscious of this talk, it can lead you down the wrong path. You may say things to yourself that you would never say to your friends—this type of self-talk is painful. By conditioning your mind to think positively and training it to ultimately still mental noise, your life will become more peaceful. Be conscious of your inner dialogue and speak to yourself with love and kindness. A meditation practice can allow you to let go of negative self-talk. Self-talk is a very powerful tool, if you learn how to direct your thoughts to create what you want.

Pay attention to your self-talk. What do you habitually say to yourself? Spend a day speaking to yourself with love and kindness.

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SHAME“I just don’t know that shame and fear need to be our teachers; rather, compassion, understanding, and love should be our guides.”

– Kyan Douglas

What is it you feel when you feel shame? It involves feeling bad about yourself; more significantly, when you feel shame, you feel stuck. You feel exposed, but your response to that exposure is the desire to hide it or cover it up. It is as if you are doing something you should not be doing, and this spurs a cycle of judgment and self-punishment. You might feel shame in response to your family’s opinions, your own judgments about yourself, and other aspects of your life that you feel you need to conceal from others. To overcome shame and the obstacles related to such feelings, it is important to become more familiar with your own emotions—particularly the destructive ones. Be comfortable exposing your true feelings about the obstacles you encounter. When you shine light on the parts of yourself you usually do not want to admit to, they no longer have power over you. Do not avoid feelings of shame—the only way to the other side is to explore those emotions. Be willing to put your feelings on the table. Moving from shame to exposure is a big leap of faith, and when you take this leap you are more likely to feel less burdened and more liberated. If you learn to shine light on those things, you can enter new opportunities, find self-love, and accept the very nature of who you are. Ask yourself: what you feel shameful about? What is the underlying belief? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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SOUL“Ordinary riches can be stolen; real riches cannot. In your soul are infinitely precious things that cannot be taken from you.”

– Oscar Wilde

Your soul is the presence within you containing information that will guide you toward fulfillment of your greater purpose. It has a journey and evolves, and this evolution is enhanced by relationships and experiences that honestly reflect your inner light. The idea of a soulmate is a person that assists you on your own path. There are certain things that happen to you, as well as certain things that you create in order for your soul to evolve. Some religions believe that the soul exists prior to your own existence in past lives, while others believe that it will remain in existence after you die—both of these philosophies acknowledge the soul’s immortality. The soul encompasses the mystery of formlessness. It is not something tangible that we can hold. Perhaps it is the power behind our innate intelligence, perhaps it predestines our form and allows us to take shape—but within it, there is a truth that cannot be questioned. Mining your self to get to the root of your soul will act as the key to finding your purpose. Take note of whether or not what you are currently doing with your life is really connected to your soul’s purpose. Bring attention and awareness to your inner light. You will benefit from tapping into your soul and using it as a guide.

How can you align your self with your soul? What can you do to bring this alignment to fruition?

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SPIRITUALITY“Everyone has a spirit that can be refined, a body that can be trained in some manner, a suitable path to follow. You are here to realize your inner divinity and manifest your innate enlightenment.”

– Morihei Ueshiba

To be spiritual is to believe in a higher power, and to view the struggles in your life with a greater understanding for your higher self. There are many who consider themselves spiritual, and many who do not. You can call yourself spiritual, but if you do not conduct your life from spiritual perspective, it just becomes a label you identify yourself with. The spiritual path helps you unleash your faith in yourself and the universe. In pursuit of a spiritual path, you can create a daily discipline or establish a practice to manifest that higher power in your earthly existence. It is the beginning of a journey that can last a lifetime, a journey of inner progression and progression in the world. There are many different viewpoints on spirituality, and each has a plethora of resources at hand. There is no right or wrong way to be spiritual.

What does spirituality mean to you? How would you describe your spiritual path?

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STILLNESS“Within you there is stillness and sanctuary to which you can retreat at anytime and be yourself.”

– Hermann Hesse

The mind is very active; it is often fluctuating and forging connections. When you become still, you become the awareness that allows you to move beyond thought. It permits you space to be the creator of your life, rather than conditioned by your past. The more you connect with the stillness that already exists, the more present you become. Respond to your surroundings, and take note of the space in the air. Become aware of the stillness within a room. You can use objects as a form of meditation to achieve stillness. Notice the space between thoughts; the gap between when you transition from one thought to the next. Quiet your mind. Practice meditation.

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STRETCH“Give yourself an even greater challenge than the one you are trying to master and you will develop the powers necessary to overcome the original difficulty.”

– William J. Bennett

What happens when you stretch a rubber band? It expands. And when you let go? It returns to its normal state. When you repeatedly stretch it out, though, it eventually changes shape. Likewise, your mind and body can expand. You hold consciousness in your body, and when you stretch the body you can expand your consciousness. Similarly, when you let go of your mind, you offer it a challenge that it must overcome—this also expands your consciousness. Find new and different ways to stretch the mind and body. When you stretch yourself, you create new neural pathways. This allows you to grow your consciousness and awareness, which sends you on the path toward your potential. You will leave your comfort zone in favor of new and different experiences. Sometimes it’s helpful for a coach or teacher to push you a bit further than you would go yourself.

Write down a goal. What are some ways you can expand that goal to go a little further?

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SUBCONSCIOUS MIND“Man’s task is to become conscious of the contents that press upwards from the unconscious. As far as we can discern, the sole purpose of human existence is to kindle a light in the darkness of mere being.”

– Carl Jung

Your subconscious mind makes up the layer of unmapped brain that runs concurrently underneath the conscious mind. Often, its contents are a mystery to us; they may contain those painful experiences, wishes, and desires that you once repressed. You have the ability to tap into the subconscious mind through dream analysis, hypnosis, and meditation. Techniques such as autosuggestions and affirmations harness the power of the subconscious mind and utilize its benefits in everyday life. If you direct your conscious thoughts toward positive thinking with the practice of repetition, it will register in your subconscious mind. The effect of the positive message running through all pathways of your mind will allow you to create new habits. The subconscious mind does not know the difference between true and false; it believes whatever you tell it. You have the power to instruct it by conscious self-talk.

Create a positive message for yourself. Repeat this message everyday until it becomes a habit.

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SUCCESS“In order to succeed, your desire for success should be greater than your fear of failure.”

– Bill Cosby

Success is a state of mind. Generally speaking, people assume that success is the product of setting out to do something and accomplishing it. You have certain associations of what it means to be successful. However, you may find that your happiness is unrelated to whether or not you are successful in your pursuits. Unraveling those associations can lead to discovering happiness. Just because a goal is not accomplished, it does not mean that the endeavor was unsuccessful. Success comes from perspective, understanding, and the ability to see the fruit of the related lessons. Often, success is revealed in what you learn. You have the power to measure success and define it on your terms.

What does success mean to you? What does success look like for you?

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SUFFERING“It takes courage and trust to go within and find the sources of pain and suffering… But once we do, we can pull out the roots of fear and insecurity once and for all and start living a life of true empowerment, unconditional love, and real happiness.”

– Katie Freiling

The spectrum of life is large, and it includes those inevitable experiences we dread: pain, disease, regret, loss, sadness and death. The notion of suffering exists in the world, so it is important to accept it as part of every life’s path. You might have loved unrequitedly, experienced the pangs of jealousy, or gone through periods of trial and strife. Even the most enlightened and fortunate individuals who live among us will grow old, experience pain, and face their demise. The notion of suffering is often cyclical; something that once caused you joy, may soon cause you annoyance or disillusion. This is because suffering is related to your state of mind. It is important that, when you suffer, you note the cause of suffering. If it is natural, then it cannot be changed; if it is within yourself, then perhaps you can shift your perspective to better accommodate your emotions. A phase of suffering is just that—a natural moment of darkness in a life full of experiences that you can examine, reflect on, and live through to reach a place of peace. As the saying goes, “this too shall pass.”

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The serenity prayer:

“God, grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference.Living one day at a time;Enjoying one moment at a time;Accepting hardships as the pathway to peace;Taking, as He did, this sinful worldAs is it is, not as I would have it;Trusting that He will make all things right if I surrender to His Will;That I may be reasonably happy in this life and supremely happy with Him Forever in the next. Amen.”

- Reinhold Niebuhr

SURRENDER“The greatness of a man’s power is the measure of his surrender.”

– William Booth

On the spiritual path, to surrender means to stop fighting, controlling, or resisting what is, and instead have faith in yourself and a higher purpose. Some might think surrendering has to do with giving up or letting an opponent win; however, it is the opposite. When you surrender in difficult times, you embrace the openness of allowing a shift in perspective. Surrendering in this way allows you to open yourself up to opportunities and possibilities. You let go of controlling how life should be—instead, you are willing to sit with the discomfort you are experiencing. By letting go without resistance, you will move through that period of discomfort more quickly. Surrender appears inactive, but it is a very active state.

The next time you experience suffering, how can you surrender to the discomfort?

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TEMPTATION“We gain the strength of the temptation we resist.”

– Ralph Waldo Emerson

Temptation is often a reactive response triggered by feelings or conditioned habits. Be aware when you are tempted to do something that might look or feel appealing. It is important to be introspective, curious, and inquisitive. When you feel a desire to engage in an action that has instant gratification, observe your motivation behind temptation. If the motivation stems from a place of emptiness, fear, jealousy, or lack, you might be compelled to do something that is destructive or unhealthy. Giving into temptations can leave you feeling regretful, guilty, or upset. Being able to sustain your center when confronted with temptation puts you in your power. To change a pattern, notice the temptation and remain in control.

Practice not giving into your temptations for a day. When you feel the pull, step back and consider your motive.

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THE LAW OF ATTRACTION“The predominant thought or the mental attitude is the magnet, and the law is that like attracts like, consequently, the mental attitude will invariably attract such conditions as correspond to its nature.”

- Charles Haanel

The Law of Attraction states that you attract to yourself, both consciously and unconsciously, whatever you give your attention to. Many people spend a lot of time and energy thinking about the problems in their life and what they do not want. Focus your attention specifically on what you want, believe that you have it, and feel good about it now (*See visualization). By cultivating an attitude of compassion, gratitude, and appreciation, you are engaging your energy positively and you are more likely to call that desire in. Be content with where you are, while you reach for more. When you desire something from a place of neediness—by looking at a situation based on what you lack—you repel it. Your emotional state emanates vibrational currents. Be mindful of what kind of energy you are sending out into the universe. In order to manifest your desires, consciously think about what you want.

What do you want to attract into your life? How would you feel if you had it now?

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THOUGHTS“Everything that you are or ever will be will be as a result of how you use your mind. You are merely a mind with a body to carry it around with. The entire man made world that you see is simply an expression of thought. Your entire life is an expression of your own thinking. And since the quality of your thinking determines the quality of your life, if you improve the quality of your thinking, you must, you will, inevitably improve the quality of your life...”– Buddha

Thoughts form conversations in your mind that can sound like stories about yourself or your life. Your thoughts create your feelings, actions and behaviors. So much of your thinking is habitual that you might not realize how much your thoughts are shaping your life experience. Since your thoughts create your feelings, negative thoughts make you feel bad. By choosing your thoughts, you select which emotional currents you will release and which you will reinforce. If you want to change the way you feel, first examine your thoughts, and then choose more positive thoughts. You can do this by using your imagination. You may completely identify with your thoughts as if they are true, as if they make up who you are. However, these thoughts are not who you are—most of the time, your thoughts represent a very limited viewpoint of yourself. You are not your thoughts; you are your awareness. You have the ability to let go of your identification with any thought—it has no power unless you assign it power. Don’t take your thoughts so seriously. Watch a thought as though it were a bird in the sky, circling around and then flying away. When you change your thoughts, you change the physical chemistry of your brain. Be flexible in the way you think. If you can grasp this concept and practice it, your life will change.

What thoughts support your potential?

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TRANSFORMATION“Personal transformation can and does have global effects. As we go, so goes the world for the world is us. The revolution that will save the world is ultimately a personal one.”

– Marianne Williamson

Our lives are constituted of many changing forms. Transformation is the process that allows a form to take its new shape. It can be dramatic or subtle. Change can occur when you consciously choose to, or it can occur as the result of external factors. In addition, it can take place in the mind, body, and spirit. Sometimes you find yourself in a situation (or put yourself in a position) in which you become unhappy with your life—be it the result of one incident or an accumulation of experiences. In that moment, you realize you want to change, and you are willing to take action. This is where personal transformation initiates. Those with the deliberate intent to engage in transformation can begin through the process of self-discovery, learning new skills, and shifting consciousness. You are never actually stuck, because everything is constantly changing. There is no “same”—everything is always new. Everything is always in process.

Are you ready for a transformation or are you going through one right now? If so, ruminate on the actions that will constitute this transformation.

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TRIGGERS“Adversity is a stimulus.”

- James Broughton

In an emotional context, a trigger is something that prompts negative emotions such as fear, anxiety, or anger. It is often associated with your interpretation of a situation. A trigger provokes you to engage in some type of reaction, be it yelling and screaming, opening the refrigerator, or avoiding a situation completely. You initiate a feedback loop that activates automatic behaviors, resistance, and limiting thoughts. This cycle stems from fear, doubt, anger and frustration. Understanding triggers can help you unlock your emotional patterns. You can learn from your triggers because there are usually negative beliefs associated with how you respond. All events are inherently neutral—however, the meaning you assign to it (be it positive or negative) can propel you into automatic reactions. Your triggers are your teachers. They provide you with information to grow. When something pushes your buttons, slow down and make a conscious choice of how you want to respond.

Make a list of your triggers and connect them with your reactive behaviors.

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TRUST“We’re never so vulnerable than when we trust someone – but paradoxically, if we cannot trust, neither can we find love or joy.”

– Walter Anderson

Trust is necessary for a deep and committed quality of life. It is important to trust not only in yourself and those around you, but also that something greater is working in your assistance (i.e. a higher power or God). Stepping away from that which you know and that which is familiar requires a certain level of trust. Some of the greatest leaps in personal development come when you are willing to trust wholeheartedly. Those who have developed their faith are present in the moment, have confidence that things will work out, and acknowledge that things happen for a reason. Without trust, there is fear. It takes self-examination to make the distinction between when you are in a harmful situation and when you simply sense a lack of trust. With each conscious choice, you have the ability to make a decision based on fear or trust. Trust can be built over time, but it can take only a second to break. When trust is broken, it can be healed with time, forgiveness, understanding, and letting go.

Affirmation: “I trust myself and the universe.”

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UNIVERSE“I trust in the ebb and flow of the universe. I trust that life’s bigger than what I can see. I trust that there is a divine order beyond my control. And I trust that no matter what happens, I will be all right.”

- Oprah Winfrey

The law of the universe states that it will give you what you need to grow. The universe is abundant, supportive and loving. Sometimes, when you feel out of control, it is important to let go and trust the universe. If you put your trust in the universe, things will happen more naturally because they will occur through power rather than force. You don’t have to worry if the sun will come up everyday; it comes up naturally. Everything has a natural cycle. The galaxy, the planet, the sun, the moon and the stars have a certain alignment. Allow yourself to take your steps and let the universe course-correct you. When things don’t work out the way you wanted them to, the universe might have another (and possibly better) plan for you. Sometimes things have a higher or greater purpose—put your trust in that.

What is an intention you want to put forth into the universe?

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VALUES“It’s not hard to make decisions when you know what your values are.”

– Roy E. Disney

Your values dictate how you regard the structure and context of your circumstances. The values you have strongly influence the way you design your life, whether you are aware of them or not. When you honor your values, you infuse your choices with connectivity, meaning, and purpose. If you are not acting in accordance to your values, you are out of alignment with your truth. Unhappiness and lack of fulfillment are more likely to result. For example, do you value money more than free time? Do you value quality over quantity? If you have a list of clear written values, you will develop a clearer sense of what’s most essential to you and your life. When you act within the integrity of your values, you energize everything you do.

Write down 5-10 of your core values.

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VIBRATION“By paying attention to the way you feel, and then choosing thoughts that feel the very best, you are managing your own vibration, which means you are controlling your own point of attraction -- which means you are creating your own reality.”

– Abraham

Emotions are the vibrations you send out into the universe. As you think and feel, you send out a vibration, and the universe responds in accordance to it. What you emanate is equal to what comes back to you in the form of a vibrational match. There are different levels of vibration frequencies, also called attractor fields, sent out into the universe. Feelings such as enlightenment, love, and trust vibrate at a higher frequency than feelings of grief, guilt, and fear. To change your vibration, think and feel positive. Remember, when you change your reaction, you change your vibration. You can do this by paying attention to your emotions and replacing negative emotions with positive emotions.

** See Law of Attraction

If you sent out a positive vibration, how would you feel? Describe where in your body you would feel this feeling.

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VISUALIZE“When you visualize, then you materialize. If you’ve been there in the mind you’ll go there in the body.”

– Dr. Denis Waitley

The mind thinks in words and images. Just as you can imagine a fearful situation, you can visualize situations of peace and accomplishment. Having a clear vision of what you want directs your attention to see opportunities that support your goals. You can use the power of visualization to help you get what you want by creating a mental picture of the outcome you desire. When you have a clear vision, your mind accepts it and operates as though it is true. Your central nervous system takes it in and your body responds by taking actions to create the vision. Athletes, entrepreneurs, coaches, and leaders use visualization as a tool to help clients achieve their goals. This is where the idea of creating a vision board comes from. Visualize success!

Create a vision board by deciding the theme of your board (it might be something specific or a general idea of what you want). Find pictures that match your desires and put them on your board. Type or write affirmations that are consistent with your theme. Hang your vision board in a place where you can look at it everyday.

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VULNERABILITY“I understand now that the vulnerability I’ve always felt is the greatest strength a person can have. You can’t experience life without feeling life. What I’ve learned is that being vulnerable to somebody you love is not a weakness, it’s strength.”

- Elisabeth Shue

Humans have the desire to be accepted and loved. What may hold you back is the fear of getting hurt, and the avoidance of situations that might cause you emotional pain or discomfort. Throughout your life experience, you accumulate thoughts and feelings of perceived rejection and embarrassment; over time, they build a shield to protect you from getting hurt. You may be afraid of people seeing your weaknesses, shortcomings, and bad habits, and it can make you feel vulnerable. You often create personas and roles to guard yourself from people finding out certain things you don’t want them to know. Everyone fears being “found out.” Letting your guard down and exposing uncomfortable parts of yourself can make you feel vulnerable; however, vulnerability is a sign of strength. When you have the courage to open your heart rather than close off, you choose to grow. Vulnerability can be closely related to unfamiliarity, or stepping into the unknown. Building your self-awareness and using your intuition as your guide can help you do things you have never done before. You learn the most when you are out of your comfort zone. Layer by layer, peel away the barriers you’ve built that block your heart from being open. Opening yourself up might be hard at first, but ultimately you will be more confident in who you are.

If you were to allow yourself to be vulnerable, how would you put yourself out there more? What risk would you take?

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WILLINGNESS“Willing people are builders of, and contributors to, society. With their capacity to bounce back from adversity and learn from experience, they tend to become self-correcting. Having let go of Pride, they’re willing to look at their defects and learn from others. At the level of Willingness, people become excellent students. They’re easily trainable and represent a considerable source of power for society.”– David R. Hawkins

Willingness is a state of physical and mental readiness. The first step toward change is to be open new ideas and new ways of doing things. Whether you want to change a thought, behavior, or action, your first step is to attain the willingness to do so. Without it, you will allow yourself to be a victim of your own circumstance. When stepping into a new territory, it can be normal to experience hesitancy, fear, and resistance. Your willingness to do the work to overcome those obstacles will make the difference between you becoming a successful person and staying stagnant. You must be willing to change before you can actually change.

What are you willing to do to get where you want to go?

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WISDOM“Wisdom is knowledge which has become a part of one’s being.”

– Orison Swett Marden

At any given moment, wisdom is available. It is a perspective of a greater understanding and an inner knowing of the best action to take based on the circumstances. Wisdom lives in a space between events and emotional reactions. It is something everyone is born with, and something that develops with experience. Accessing your inner innate wisdom requires you to slow down and listen for it. You can learn wisdom from teachers, books, practice and spiritual leaders. Anytime you apply wisdom, it promotes a state of peace and well-being. Wisdom is a higher level of thinking.

Tap into your inner wisdom. What guidance is it giving you now?

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WORTH“Self-worth comes from one thing – thinking that you are worthy.”

– Wayne Dyer

Worth is comprised of what you feel you are deserving of. How you view yourself has a lot of power in your life. If you hold yourself at a high level of worth, you are more likely to be happier and healthier individual, and you are more apt to receive what you want. Those who lack a sense of worth tend to be negative about themselves and the world. Feelings of worthlessness can also create neediness for acceptance, which will result in unhealthy attachment. When you place your worth on your career, money, success, relationships, or other things beyond yourself, you are setting yourself up for failure. These external conditions are subject to change, and you cannot depend on these things to validate you. Self-worth comes from your own self-definition and self-love. It is an internal appreciation and respect for your life. You are able to see your life as precious and treat it with value.

How much do you make yourself a priority and value yourself? Look in the mirror and tell yourself this affirmation: “I’m worthy!”

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‘X’ is the least common letter in the English language.

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YES“I don’t know Who—or what—put the question. I don’t know when it was put. I don’t even remember answering. But at some moment I did answer Yes to Someone—or Something—and from that hour I was certain that existence is meaningful and that, therefore, my life, in self-surrender, had a goal.”

– Dag Hammarskjold

If you are not in a place you are happy with, it is productive to be willing to examine your situation and say “yes, I need help,” “yes, I am willing to do what it takes,” or “yes, I want that.” Instead of rationalizing your desires and settling, be able to say yes to the things you really want!

Affirmation: “I can have what I want.” “I’m allowed to live the life I desire.”Y

ZEN“Children are natural Zen masters; their world is brand new in each and every moment.”

– John Bradshaw

The word “Zen” represents a school of Buddhism that emphasizes the wisdom in enlightenment through meditation. Zen is about waking up to the present moment. To be in a Zen state means to have a beginner’s mind. It allows you to approach each moment as it exists without bringing your ideas, opinions, and other baggage from the past. It is a balanced approach of human beings seeking balance.

Spend an hour living each moment as if the world were brand new.

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THE BEGINNING