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Shedding the Weight Daily Journal Qs

mind-body-splitDay 1
Question 1 of 4
Consider the ways you feel weighed down in your life. Write a list of the burdens in your mind, body, and spirit that you wish to lighten in these three weeks.

Question 2 of 4
Write down three things you can do to find lightness in your life. For example, these could be listening to music, taking a walk, or playing with your children.

Question 3 of 4
Reflect on what nourishes your inner self, and then describe two things you can do today that nourish your spirit.

Question 4 of 4
Use this space to reflect further on your experience today.

Day 2
Question 1 of 4
Write down what felt heavy and resistant to you today, not just physically but emotionally as well.

Question 2 of 4
Describe your most effective tool for removing any feelings of heaviness. It could be taking an aromatherapy bath, or going salsa dancing.

Question 3 of 4
Write a short description of the moment today when you felt you were most fully engaged in the present. Also describe your state of mind – was it peaceful, alert, receptive?

Question 4 of 4
Use this space to reflect further on your experience today.

Day 3
Question 1 of 4
Reflect on a negative situation in the past that you didn’t handle as well as you would have liked to. Write down how you could respond differently next time.

Question 2 of 4
Describe a moment yesterday or today where you felt a sense of flow and ease. That is what a life in balance feels like.

Question 3 of 4
Write about an area of your life – such as your relationships, job, or health – where you would like to experience more flow and balance. Go on to describe how that would change your experience of that area of life.

Question 4 of 4
Use this space to reflect further on your experience today.

Day 4
Question 1 of 4
Write about a lack in your life that is being filled by cravings or bad habits.

Question 2 of 4
Now, write down how you can more directly address that lack. For example, if a lack of self-esteem is a big part of what’s driving unhealthy habits, consider helping someone using a talent you have. It could be giving piano lessons if you are a musician, or helping them sort out their business expenses if you are good with numbers.

Question 3 of 4
List the areas of your life in which you already feel fulfilled, and then write down how you can start building on that fulfillment.

Question 4 of 4
Use this space to reflect further on your experience today.

Day 5
Question 1 of 4
Today we learned that sleep is vital to our body’s ability to communicate its needs correctly. In considering how you can better support your natural biorhythms, write down three things you could do to improve your sleep.

Question 2 of 4
Apart from daily meditation, write down one thing you can fit into your schedule to relieve everyday stress. It could be as simple as taking a 5-minute walk.

Question 3 of 4
List five things you can do to make your daily routine more regular, looking at diet, sleep, and physical activity.

Question 4 of 4
Use this space to reflect further on your experience today.

Day 6
Question 1 of 4
Write down 2 kind gestures you can offer to the people around you today to be a source of love and positivity at work or at home.

Question 2 of 4
What relationship gives you the most positive input. Write about how that relationship has changed you for the better.

Question 3 of 4
Now write down three things you can do to support all the positive aspects of all of your relationships.

Question 4 of 4
Use this space to reflect further on your experience today.

Day 7
Question 1 of 4
Describe three sources of inspiration in your life that keep you aiming to be a better you.

Question 2 of 4
List any parts of your life you are frustrated with. Notice and describe how that frustration and self-judgment fragments your life and keeps you out of balance.

Question 3 of 4
Write down why being loving and compassionate with yourself is more helpful than being impatient. Describe how self-kindness and self-acceptance heal, integrate, and rebalance life.

Question 4 of 4
Use this space to reflect further on your experience today.

Day 8
Question 1 of 4
Write down the ways in which you glimpsed your true self today, through moments of beauty, truth, creativity, and bliss. Include how these moments made you feel. Remind yourself that this is a reality that is always yours.

Question 2 of 4
Think about the moments today when you had to struggle and use effort. Now describe how these moments of struggle made you feel.

Question 3 of 4
As part of the healing process, how could you remove some everyday burdens you are carrying? Write down three actions you can take to lighten your load – physically, psychologically, or emotionally. For example, you could spend more time with people who lift you up and emanate positive energy.

Question 4 of 4
Use this space to reflect further on your experience today.

Day 9
Question 1 of 4
Write down three positive beliefs you hold about yourself, then list one way you can act upon it. For example, if you have a good self-image, take a step to improve someone else’s self-image.

Question 2 of 4
Identify three negative beliefs about yourself, then list one thing you can do for each belief that would help to diminish and heal it. This should be a step you can realistically and easily take. For example, if you hold the belief that you are unlovable, consider a way to act friendlier and show others your positive feelings toward them, which is how lovable people behave.

Question 3 of 4
Write down three ways you can be easier on yourself instead of self-judgmental. For example, you could stop running yourself down in front of others.

Question 4 of 4
Use this space to reflect further on your experience today.

Day 10
Question 1 of 4
Write down three simple ways you can bring more peace into your life. For example, you could enjoy 5 to 10 minutes of downtime twice a day, or walk outside in the fresh air and sunshine during lunch.

Question 2 of 4
Write down three everyday things that annoy or agitate you, then list the simplest ways to improve them. For example, you can walk away from stressful situations or join a carpool if your commute brings up frustration and irritability.

Question 3 of 4
Reflect on and journal your ideal vision of a friendship that is comfortable, easy, filled with light and laughter, and consoling when you are down. List ways that you could make a current friendship closer to your ideal. For example, you could listen and sympathize more.

Question 4 of 4
Use this space to reflect further on your experience today.

Day 11
Question 1 of 4
Consider one personal issue you’d like to heal, such as anger or insecurity. List the ways that you were aware of this issue today.

Question 2 of 4
Having listed your awareness of the issue, write down how you could have reacted differently. For example, instead of getting angry and blaming someone else, you could have owned your own feelings.

Question 3 of 4
Reflect on the healing victories you have experienced in the past. Maybe you used to be afraid of dogs as a child until you gradually learned to be relaxed around them and enjoy their company. It doesn’t matter how small these victories may be. Write about how you have healed in the past to reinforce the belief that you can heal your present issues through awareness and the power of intention.

Question 4 of 4
Use this space to reflect further on your experience today.

Day 12
Question 1 of 4
Think back to a time in the last few days when you felt tempted to indulge in a bad habit. Note the struggle inside as one part of you fought with another part. How did this inner struggle make you feel?

Question 2 of 4
Explore in your journal simple ways you can diminish this inner conflict. For example, you could stop labeling one part the “bad” you and the other part the “good” you.

Question 3 of 4
Now, expand on at least one way you can avoid the self-judgment that creates inner conflict. For example, you could walk away from a situation filled with conflict or temptation, giving yourself a few moments to find your center and calm down.

Question 4 of 4
Use this space to reflect further on your experience today.

Day 13
Question 1 of 4
What were the moments today when you felt most present? These would be marked by feeling happy, free, unburdened, accepted, alive, creative, and filled with energy. Reinforce how good it felt to be present.

Question 2 of 4
Write down the moments today when you were pulled out of the now by distractions, discomfort in your body, bad memories, habits, other people’s words, negative emotions, or stress.

Question 3 of 4
Describe three ways to decrease these influences that took you out of the present moment. For example, you could make your work space quieter or turn off your smartphone for a while.

Question 4 of 4
Use this space to reflect further on your experience today.

Day 14
Question 1 of 4
Pick one habit you’d like to break. Describe any instances in which you gave in to the habit over the past week. How did these moments make you feel?

Question 2 of 4
Now, write down the response you’d like to have instead. For example, if you ordered a rich dessert and felt guilty afterward, the response you’d like to have is to feel good about not ordering dessert and having no guilt later.

Question 3 of 4
Identify actionable steps you can take to promote the response you want to have. For example, you might carry around a reminder in your wallet that says, “If I don’t indulge, I feel much better.”

Question 4 of 4
Use this space to reflect further on your experience today.

Day 15
Question 1 of 4
Looking around the room or outside the window, write down five new things you see that you haven’t noticed before. For example, you might notice how the sun glints off the leaves of the trees, the shadows cast by pictures on the wall, or the faint smells in the room.

Question 2 of 4
Thinking about your life story, compose a few lines about how two themes – love and light – have been entwined in it.

Question 3 of 4
What new theme do you want to unfold in your life story? Is it intimacy, creativity, joy, security, success? Putting your attention on this theme alone, describe how it could manifest in the coming weeks.

Question 4 of 4
Use this space to reflect further on your experience today.

Day 16
Question 1 of 4
Put your attention on something or someone you regard as beautiful. Describe in detail the positive things you associate with this person or object. Also note how you feel about each quality.

Question 2 of 4
Now write down how you see these same qualities in yourself. If you feel inhibited, describe yourself as seen through the eyes of someone who really loves you.

Question 3 of 4
Fix your attention on someone you feel negative about. How would this person be seen by someone who really loves them? Allow this shift in perception to sink in as you write.

Question 4 of 4
Use this space to reflect further on your experience today.

Day 17
Question 1 of 4
Reflect on a fear or anxiety that you have had for a long time. Describe how it began, then make a note of any benefit you have gained from this negative feeling. For example, did it make you feel safer or protect you from harm?

Question 2 of 4
Describe any drawbacks you have experienced from this same fear or anxiety. For example, did it keep you in worry or create even more fears?

Question 3 of 4
Write about what you have discovered in this exercise and how you now see this fear or anxiety in a new light. This is what winning the mind game means – shining the light of awareness into your unconscious habits. You can also apply the same method to any old wounds, traumas, and problems that have persisted for years without change.

Question 4 of 4
Use this space to reflect further on your experience today.

Day 18
Question 1 of 4
Focus on a burden you are carrying, either physical, mental, or emotional. Write down all the reasons you have been carrying this burden. For example, you might feel it is your duty or that someone else has imposed upon you.

Question 2 of 4
Next to each reason, describe how much you currently believe that each reason is valid, right this minute. Set aside your old beliefs. Speak to how you feel right now.

Question 3 of 4
Whenever we carry burdens, we’ve surrendered some of our personal power. Journal about how you can regain your power, focusing on practical steps that are doable. For example, you might stand up for yourself more or turn to a friend who has dealt successfully with the same problem or burden.

Question 4 of 4
Use this space to reflect further on your experience today.

Day 19
Question 1 of 4
The spiritual side of love is more than a personal feeling or emotion. Write down the moments today when you experienced any of the following values of higher love: compassion, forgiveness, kindness, tolerance, and non-judgment.

Question 2 of 4
Pick one value of higher love you would like to experience more. Describe ways in which you can experience this value more in your life. For example, if you choose non-judgment, you could spend more time with friends and family who accept and support you, just as you are.

Question 3 of 4
Journal about how you can help others experience this same value, giving the gift of love to someone else.

Question 4 of 4
Use this space to reflect further on your experience today.

Day 20
Question 1 of 4
Self-judgment keeps the weight on, whether it is physical, mental, or spiritual. Focus on how you judge yourself, and detail the ways you do this. For example, you might blame yourself when bad things happen or feel that you lack the positive traits other people have.

Question 2 of 4
Taking each item of self-judgment, pretend you are your best friend or loved family member. For each item, write down what this person would say about it.

Question 3 of 4
Now that you have seen both sides of the coin, which viewpoint seems right: the viewpoint of your self-judgment or the viewpoint of someone who loves you?

Question 4 of 4
Use this space to reflect further on your experience today.

Day 21
Question 1 of 4
Think back to one small burden or piece of self-judgment that was eased today or yesterday. Journal about how that happened and congratulate yourself for this victory.

Question 2 of 4
Describe the next small victory you want to achieve and why. For example, you might be more forgiving about your weight or more appreciative of who you are right now.

Question 3 of 4
Write about how you can bring more light and love to those close to you. For example, you might listen with more sympathy and notice positive things when you see them instead of letting them pass.

Question 4 of 4
Use this space to reflect further on your experience today.

Day 22
Question 1 of 4
The best person you can be, right now, is who you are, right now. What are three qualities about your present self that you admire?

Question 2 of 4
Freedom is the feeling that comes when you embrace the lightness and joy of your existence, right this minute. Write down how you find joy in your life, not in the future but as you are living it today.

Question 3 of 4
If an angel came to you and asked how your life is a blessing to yourself and others, what would you reply?

Question 4 of 4
Use this space to reflect further on your experience today.

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Mantra English Essences and Explanations
Learn more about the mantras for bringing more energy, creativity, and light into your life

Om Laghu Bhavam – Day 1
Laghu means “lightness,” or “having the quality of space.” Bhavam is our state of consciousness. This mantra affirms that, “My essential nature is lightness itself,” helping to align our outer world with our inner truth.

Om Svayam Agurutva – Day 2
This mantra invokes the lightness that is our true self. It brings the experience and feeling of lightness into the present moment.

Om Shanti Om – Day 3
This mantra settles the emotional body and soothes the heart. Shanti means “peace,” and it has the effect of calming, integrating, and harmonizing all the agitation and conflicts in your mind, body, and emotions.

Ananda Hum – Day 4
This mantra awakens the state of fulfillment that is your true self. Ananda is the inherent contentment, joy, and fulfillment of existence.

So Hum – Day 5
This mantra is the simple affirmation “I am.” It identifies individual awareness with universal existence.

Om Sva Bhaksha – Day 6
This mantra means, “I draw nourishment from my consciousness, my true self.” It affirms that our pure awareness is a limitless reservoir of energy, knowledge, and creativity.

Om Supra Niti Swaha – Day 7
This mantra means, “The light of my own Being guides my life forward. I do not need to look outside my true self for a guiding light.”

Siddho Hum – Day 8
This mantra awakens the healing power that liberates us and brings us to our natural state of perfection. Siddha means “perfection,” or “essential quality.” Hum affirms that this is your identity, your true self. This mantra lets you know that you are complete and perfect just as you are, which is what gives you your value and necessary place in the universe.

Om Ram Ramaya – Day 9
This mantra activates balance, strength, and healing in the mind and body. The sound Ram brings powerful balancing and healing qualities directly into your physical body, mind, and emotions.

Om Shanti Om – Day 10
This mantra settles the emotional body and soothes the heart. Shanti means “peace,” and it has the effect of calming, integrating, and harmonizing all the agitation and conflicts in your mind, body, and emotions.

Aroot Perum Jothi – Day 11
This mantra invokes the divine light to fill your life. This light heals and transforms all fear, pain, and sorrow.

Har Haray Haree – Day 12
This mantra heals us by activating our light of vitality within. This sequence of sounds generates flowing waves of consciousness that balance and restore all aspects of our health. As you repeat the mantra, see your body radiating the light of vitality. This movement of conscious energy purifies, rejuvenates, and enlivens your entire Being.

Om Hreem – Day 13
This mantra opens our awareness to the eternal present that exists in every moment. It reveals the timeless quality of consciousness within every experience.

Moksha Hum – Day 14
This mantra affirms that our true self is always in a state of perfect freedom. Pure awareness is free of the limitations of the ever-changing mind and body.

Om Durgayay Namah – Day 15
This mantra develops a sense of trust and ease with the flow of your life. Durga is the divine energy of nurturing and protection. It is the motherly, nourishing force of life. Namah means “I open my individuality to its true universality.” This mantra helps you feel secure and safe, allowing your constriction and resistance to melt away.

Ravaye Hum – Day 16
Ravi means “the radiance of the supreme spiritual light.” It is the radiance of the spiritual sun. This mantra activates the radiance of our spiritual light, expressing our true light.

Samprati Hum – Day 17
This mantra means, “My pure consciousness is fully awake in the ever-present here and now.” It helps awaken our Being as a knowing presence of light.

Vratam Ahum – Day 18
This mantra means, “I am the consciousness that knows itself on its own unlimited terms, without labels or conditions.”

Aham Prema – Day 19
This mantra reveals your true nature as pure love. Prema means “love,” the flowing energy that connects us all. This mantra helps us express love in every word and action. When we see the world and others with the eyes of love, our hearts are filled with gratitude and grace.

Om Prani Dhana – Day 20
This mantra helps us accept and appreciate life in its wholeness, just as it is, and without judgment or preconceptions.

Jyoti Jyotova – Day 21
This mantra encourages the transformative light of our consciousness to spread throughout the universe.

Lila Hum – Day 22
This mantra celebrates the playfulness, freedom, and joy inherent in life. True wisdom is always lighthearted and playful.

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