Energetic Frequencies of Emotions

This week I wanted to talk a little bit about our emotions and how our emotions also have an energetic frequency. We talked last week about thoughts and how our thoughts have an energetic frequency. But our emotional states also have an energetic frequency. So, there is a nice detail a nice image that I can share with you in this post if you'd like in the comments that shows the work of Dr. David Hawkins, and he mapped out the energetic frequency of many emotions. It's really interesting to see that shame is actually the lowest at 20 Hertz, and it goes all the way up to enlightenment (700+ Hertz). Up at the top you have love, peace, joy, gratitude, and down at the bottom in the lower frequencies are: shame, guilt, fear, and anger.

In terms of the law of attraction we need to consider what we're sending out into the world. If we are operating in the lower frequencies ... If that's the energetic frequency that we're sending out, then that's what we will be attracting back into our lives. Just like our thoughts that we talked about. The same applies here. The more that we can bring this to our conscious awareness, the more control we have to choose, choose a new thought, and then encourage that new emotion to emerge. Some emotions, like gratitude, can be extremely powerful. I was even reading that the gratitude, if you can sustain that gratitude for long periods, can actually go up to the one of the highest frequencies, even surpassing love and peace. Gratitude can be a really powerful practice if you're ready to start changing your energetic frequency and uplifting yourself.

Another great place to start is bringing that joy back into our lives. Joy and peace are up at the top of the vibrational frequency scale. So, how can we show more love to ourselves and to others? How can we bring in more peace and joy into our lives? So for myself I started making a list. I had been so disconnected with joy. I think that I couldn't remember really or maybe never discovered what really brought me joy. So as things come up, as I think about it more deeply, I'm like, Oh yes, that brings me joy.

This week, try to make a list of joy, peace, and maybe some ideas for love. Also, consider starting that gratitude practice ... maybe making it more of an everyday thing. The gratitude practice that I really love is recognizing those micro-moments in every single day that we become accustomed to, that we sometimes take for granted. This was based on a book called 1,000 gifts. The author had challenged herself to write down 1,000 things that she was grateful for. So as you can imagine it went well beyond those major things in our lives, but went into recognizing those small moments that we may miss ... those things that children are so good at noticing. Like how a rainbow forms on a soap bubble in your sink ... noticing how the snow looks covering the branches in winter ... the sound of a crackling fire.

Noticing those moments cause you to slow down and be rooted in the moment, so there is no better practice for mindfulness. Recognizing these beautiful moments that are all around us help us remain in that high vibration of gratitude. Therefore, bringing in more high vibrational experiences ... those positive experiences ... those opportunities that we want to see in our lives. Please check out the attached image that shows the frequency of each of the emotions, as measured by Dr David Hawkins.

Thoughts are Energy

We have been talking previously about energy in terms of the physical body and physical wellness. Now I'd like to shift a little bit to talking about how energy can help with our mental wellness and emotional wellness. So everything is made of energy ... our thoughts are energy and therefore have an energetic frequency attached to them. If we want to bring good things into our life (i.e. good experiences, good opportunities), we need to have those thoughts that are a match for that. We need high vibrational thoughts that are a match for those high vibration experiences that we want to bring into our lives. That's the first way that thoughts can be really powerful. When we're constantly thinking these negative thoughts (i.e. thoughts of self-doubt, worrying thoughts, thoughts projecting the negative possibilities), then that's the vibration we're operating at and therefore unconsciously bringing in those low vibration experiences that we don't want in our life. Unfortunately, creating this loop now where we're being validated that these bad things always happen to us. If we want to take control of our lives then that's where we need to start ... with our thoughts. Everything starts with a thought. Everything that's ever been created, starts with a thought. So, if we want to create the life that we want ... we want to create happiness ... we want to create good experiences. Then we need to start with those thoughts. The scary part is that data shows that the majority of our thoughts are negative, and they're on this unconscious loop in our mind. So, to take control and be back in control, we need to have, choose a conscious thought to replace with.

Secondly, our thoughts are powerful in that we can create a filter through which we see our life. This is also a scientific concept that there is a component to our brain that is called the reticular activating system. This is a bundle of nerves that are located at the base of our brainstem, and its job is to filter out all the unnecessary information so that we can zero in on what we're focusing on. If we are consciously choosing these high vibration positive thoughts, then our brain is going to help us filter out and focus on finding those good opportunities ... finding those high vibration experiences. If we want those good experiences, it's going to start with our thoughts. It's going to start with us taking control and consciously choosing positive thoughts. This is something that I need to remind myself of frequently because the unconscious habit is is so ingrained in us that it does take some reminding.

I'm hoping that this today can serve as a reminder to get back in those habits of you CHOOSING your thoughts. I think sometimes we can be influenced by those around us, (because their thoughts and their feelings have energy that they're sending out). So we need to be careful that we're not taking on those by those frequencies from others. the news that we watch the, the movies. I'd like to encourage you to be careful about what we surround ourselves with ... the people that we surround ourselves with, the type of media that we consume.

I'd like to encourage you for this week (and hopefully forever), is to choose a positive, conscious thought that you're going to have running through your mind this week and see what happens. I think you'd be surprised. One that I really love is, "Everything always works out for me." That phrase can apply to so many different situations, in so many different ways. The great part is that we don't have to have it all figured out. We have this support system, we have the universe conspiring with us, that is waiting to help us. So, let's just put that out there ... "Everything always works out for me." Another simple, but powerful statement is, "I deserve good things." I think so often, we have this underlying worthiness problem at the at the root of a lot of our issues. Let's get into that frame of mind ... "I deserve good things", because we all do. Remembering the power of our thoughts, the power of being in control and consciously choosing our positive thoughts. Give one of those three (or your own) a try! Your reticular activating system will be looking for all those opportunities ... all those times that things are working out for you, and you'll continue to prove that to yourself.

How Reiki Supports Physical Wellness

There are several ways that Reiki and energy healing can assist with our physical wellness. Over the last month we've been talking about awareness of our physical body, identifying our physical needs, and how our stress can be stored in our bodies (and possibly manifesting as physical ailments). The practice of Reiki and energy work in general can help with healing our physical body in many ways. First, Reiki will activate the Parasympathetic Nervous System, helping our bodies to enter into the "Rest and Digest" mode where our body can do its own healing. Secondly, Reiki goes to a deeper level, helping our bodies to release the blockages from our energy centers, so that our life force energy can flow smoothly through our body.

First, thinking of the parasympathetic nervous system. Our body has what's called the vagus nerve which is the main nerve of our body and innervates all of the organs of our body. I find it extremely interesting that it runs parallel to the chakra system, the energy centers of our body. They are actually placed along the midline of our body, just as the biggest nerve is, and each of the chakras, is associated with the various organs of our body as well. So there's acknowledgement, that there is association between those physical and emotional and energetic parts of our body, working together in unison. Reiki will activate the parasympathetic nervous system by stimulating the vagus nerve will activate the parasympathetic nervous system, our rest and digest mode.

Unfortunately, especially in our day and age, we're in the fight or flight mode for the majority of our lives, where the sympathetic nervous system is engaged. We are in stress mode, in fear mode, where our bodies are working on overdrive. So our heart rate is up and our body is working hard. For our healing and our restoring to happen we need to be in the rest and digest mode, where the parasympathetic nervous system is activated. So the first way that Reiki helps with your body's healing is it helps to tap into your body's own healing capabilities. We've known for many, many years about our body's amazing ability to self heal. We need to give our body that opportunity to slow down in order for it to utilize its self healing abilities. Allow our body to get into that mode and allow for the restoring and healing to happen.

The second way that Reiki can also benefit our physical wellness is on a deeper level. Reiki will always go where you need it the most. It will always be for your highest good. So, it will sometimes goes to a deeper level. As we talked about previously, we all may have stored stress in our body. That's where Reiki can come into play. It can help to release some of the stored energy and help the energy to flow through our system, like it should, without any blockages or impediment.

So with those two pieces working together Reiki can assist your physical wellness.

Stress Stored in our Body

Our stress can be stored in our bodies and if this is not addressed if it's not released, then this can lead to those long term health effects such as illnesses, pain or other ailments that begin to develop or persist. This can include physical stress. For example, this could be a physical incident, such as where you were involved in an accident or suffered an injury of some sort or your body underwent surgery. This can also involve other emotional stress that we encounter such as a specific instance or the long term day to day stress that begins to build up.

I find it very interesting to consider two different things when you're talking about this stored stress in our bodies. The first one is looking at the chakra system, our energetic system. We have seven main chakras that run down the midline of our body and if you're looking at a certain area that you're having issues with, for instance, if you're having digestive issues, you can look at the solar plexus chakra, and the associated emotional areas that it governs. So for the solar plexus, that's where where our personal power is held, our self esteem and our self worth. So, if you're having those digestive issues, you may consider looking at those emotional counterparts, and seeing if some work that can be done in those areas. That goes for all the other areas as well. If you're interested and you'd like some more information, please let me know and I can send information to you about what area chakra covers. Sometimes you'll see a connection between that physical ailment that you're experiencing, and maybe you will recognize that there's some work to be done on the emotional side as well.

Then the other area that I'd like you to consider is looking at the time in your life when this ailment began. Was there an incident or some major stress that you were under when it began? Then maybe looking into working through that issue.

Lastly, I'd like you to consider energy work as a piece of that puzzle ... a piece to the puzzle of the healing process. So, I would love to help you in that area, but I want to first say that I'm not a mental health professional. First, I'd like to make sure that that is covered for you. If there are any emotional stressors or any traumas that you're dealing with, that you have the appropriate support in that area. But there also can be the energetic piece where some of this stress, some of this trauma maybe being stored in your body. Energy work can help to release that ... to help stuck energy, that toxic energy, be released from your body, making room for more positive energy to come in ... making room for more of what you want to receive into your life and help you to move forward and away from some of that stress that you want to let go of.

I encourage you to really start thinking about these physical ailments and realizing that we don't have to accept always not feeling well. We can look at putting all the pieces together to help with our healing and help move us forward.

Identifying our Physical Needs

We have many layers to our body. I think that the first step is definitely starting with our physical body. It's right here, we can touch it and it is with us at all times. Getting to know our bodies and getting to listen to our bodies can be a really powerful first step to wellness, and more specifically identifying our physical needs. So, what does our body need? It sounds like a simple concept but I think there's many of us who haven't even considered that we have needs. I had gotten really good at ignoring all the signals, ignoring what my body needed, and maybe not even considering what I needed. I think we often are caught up in what's the responsible thing to do, what does everyone else want to do, what would be the easiest, what would be most convenient ... but not necessarily thinking about what we need. In terms of physical there are some things that are actual needs. We need food, we need water, but let's get more specific with ourselves in terms of how often we need to eat and what makes our body feel good. How much water do you really need? And are you planning for that? Are you planning for those those times to eat? Are you planning for that water intake?

So I challenge you to start really identifying what you need. So you can even keep a running list on your fridge or in your phone. Whatever works for you but starting to really think about it. Some of the things might surprise you. So for me, I definitely need warmth in some way or form. Cold feels like pain to me, so I need to plan for that I need to make sure I have the appropriate weather wear. So these are things that we can do for ourselves. What are the other needs that you have to make your physical body feel well? I also know that sometimes I need quiet. So I need to plan in that section of quiet time that's apart from other people in order for me to decompress, to restore and reset. If I ignore that need then I will have the consequences that follow. Depending on what physical need we're ignoring it could be irritability, illnesses, that rundown feeling, or that tired feeling. Inevitably it will catch up with us. I think we try to convince ourselves that we can do it all and that we can push through it. We almost wear it like a badge of honor. That we can keep pushing, that we can make it without, that we can keep pushing through pain, or keep pushing through this or that. But, you know, isn't really a badge of honor. I think for myself I've come to realize it it's more honorable to take care of ourselves enough so that we are full. That way we can serve the way that we know we were meant to, we can be the role model that we want to be, we can be proud of ourselves at the end of the day, and we can feel good about what we did.

So I would love to encourage you to work on that. Keep a running list, and anything that pertains to your physical well being can go on there. This is our first step to really planning in things for ourselves that we need. Look for things around your eating, drinking, your physical sensations (i.e warmth).

Remember that it is okay to want to feel good and we are supposed to feel good every day. So hopefully you do well with this! I wish you luck! Let's do this ... let's start to get in tune with our bodies and start to really know what we need.

Awareness of our Physical Body

So definitely the first step to any wellness, is awareness. We need to be aware of where we are, aware of that there is an issue in order to address it right. We need awareness of where we're at, so that we can move to that place that we want to be. I think so often in this world we are moving so quickly, and we are filling ourselves to the brim. We are filling our minds and filling our schedules to maximum capacity. So we don't often have that moment or that mental space left for us to think about and to to really tune in to our bodies and find out where we are. I know several different professions where we are encouraged to keep going and we don't have that moment to really listen to what our body needs because of responsibility to students or to patients, or to clients of some sort. We have been trained to ignore those body cues, like hunger and thirst and having to use the restroom. Some of those basic needs, we have been training ourselves to ignore them, so that we can fulfill our responsibilities. What I'm encouraging you to do now is to take that time to purposely build in some time, a few times a day, maybe to check in, and really listen to those cues. Ask yourself, "Am I hungry? Am I thirsty? Do I need to use the restroom?". Listen to those aches and pains of your body. What are they telling you? What is it that your body needs? Being in the moment, and being present is the key. That's easier said than done, right? When we are in this, "Go, Go, Go" busy culture it takes some actual practice of mindfulness and being in the moment to get there.

What I love to do for this is a nice body scan. So this is something that I practice daily and I use this when I do my live guided meditations during the week. The reason why I love the body scan is because it gives you a systematic way to go through every part of your body and listen. You can tune in and have full awareness just on that body part, just on your body at the moment. It helps us to practice. That's what meditation is ... a practice ... practice bringing our minds back to the present moment. Our minds are going to wander! Some days more than others. And that's okay! The practice is bringing it back to the focal point. In this case the focal point is your body. When we can really tune in we will start to notice how we are holding our bodies throughout the day. Sometimes we don't realize that we're going through our days with our shoulders hunched up to our ears and then we come home with a neck ache or backache or headache and not really sure why. So, when we do this and we take this time to go through our body it helps us to tune in to get those cues from our body. The more that we do this, the more that will be ingrained in us to do this throughout the day so not just during a meditation, quiet, sit down time, but throughout the day as you're moving along. You'll be more apt to stop and think, "How is my body feeling right now?". Or you'll start to notice when something's tense, and you'll be able to then let go and release those muscles so that you don't end up at the end of the day with these aches and pains that we don't need to have. I encourage you to try this every day and you'll get to the point where you don't need the guidance anymore and you can you kind of know the process of going through each body part.

It really does amazing things for relaxing our body and amazing things for training us to be more mindful to be in that moment to tune into our bodies to our physical bodies. We do have several layers of our body and that's where I'll be going next time for some future videos. But wanting to tune in to where our physical body is is a great start. So slowing down ... presence ... checking in ... and then changing course, if you need to. If you're noticing that your body needs something, if you're noticing that your muscles need to be let go or need to be released, then you now have that choice. Now that you have the awareness, then we're empowered to have the choice to help our body, in whatever way it needs.

Here’s What My Haircut Reminded Me … Declutter Your Life

So I was finally able to go get a haircut.  It had been months and I was not feeling like myself.  When I came out of the salon I had this free feeling.  I felt lighter, like I had shed layers that were not “me”.  I felt like I was “ME” again.  I felt that I was more aligned with who I am and the style I feel drawn to.  

This got me thinking about decluttering in all areas of my life.  What if we applied this concept to all areas of our lives including our mental space, physical space and digital space.  Let go of old layers that no longer align with our true self.  

I recently began the mammoth task of decluttering my email inbox.  It had gotten out of control.  When I looked at the number of unread emails I knew I needed to take action (and get to the bottom of why there were so many I didn’t even open).  It was pretty eye opening when I realized that I had cluttered up my inbox and ultimately my mind with other people’s opinions.  I was looking outside of myself for the answers.  The flurry of unsubscribing and deleting that followed was extremely freeing and rewarding.  I cleared space for my own intuition to be heard.  I unsubscribed from anyone that didn’t FEEL in alignment with my true self.  It was an amazing way to evaluate where I want to be heading and to make space for me to look inward.  

I found a similar experience when decluttering my physical space.  When going through my physical things I asked myself who I wanted to be and what I wanted my life to look like.  This was an incredible perspective to approach this task with as it really helped with letting go of things that did not align with where I wanted to go.  During this decluttering we can evaluate the energy behind why we are keeping certain items.  Are we keeping items out of guilt?  Out of a lack mindset?  

All of these things together can help us clear the mental clutter that is taking up space and making it harder to hear our own intuition.  What else is cluttering up your mind?  What are those negative thought patterns that are continually running through your mind that no longer align with who you want to be or the goals you are reaching for?  These thoughts become beliefs that we hold as true and they limit us from growing and achieving.  When we can bring these beliefs to the level of awareness and process through these to release - we can be free … lighter … and more aligned with our true selves. 

Let go what everyone else wants and their opinions.  Let go of things we are holding onto out of guilt or obligation.  Let go of the previous phase of our life so we can step into the next.  Let go of the limiting beliefs that are holding you back.  

Let’s clear out … shed layers… realign with our true selves.

If you would like to start the process of identifying the limiting beliefs that are keeping you stuck check out my Free Resources section to get your worksheet.

Progress not perfection

I used to call myself the lazy perfectionist.  Perfectionism hindering us has come up a lot lately.  

The pressure we put on ourselves to be perfect and do everything 100% and perfectly is paralyzing.  Sometimes literally.  We instead end up doing nothing because of the unrealistic expectations we put on ourselves.  We create a monumental task in our minds out of everything. 

 We need to have the perfect pretty journal before we start our journaling practice (well… actually we need to somehow remember that we want to buy a journal … drive to the store … look through every journal at the store to find the one that is “perfect” … possibly find one or more likely get overwhelmed that you can’t find the right one or can’t justify spending x dollars on a journal & leave without one) --- PHEW!  I’m exhausted just thinking about it.

Meditation is another example.  I think there a lot of people (I used to be one of them) who thought that I had to do it “right” or it wasn’t worth it.  We think that we have to sit in the right position, on a specially designed meditation pillow, don’t dare think of laying down … we have to have x amount of minutes to dedicate to it regularly … and if you don’t do it everyday at the same time then just forget it.  Also, I used to get so hung up on breathing correctly and completely clearing my mind.  I felt I was always doing it “wrong”.  I was off on the breath count.  Those pesky thoughts kept coming back.  So I would get frustrated and give up.  

We spend so much time psyching ourselves out of doing something that we avoid potentially fun or helpful things.  Or we get ourselves so far behind that we are actually making our lives harder.  When we do try, we often fall into the trap of beating ourselves up about how we did it.  Somehow we didn’t do it “good enough” and we end up making ourselves feel worse than if we just didn’t do it at all.   

Sound familiar?  I think we can all think of several habits, tasks or practices that we go through a similar process in our mind.  

So here we go … let’s stop this paralyzing perfectionism and start getting some forward movement going.  Here are some of the ways I’ve been tackling this:

• Use Mel Robbins 5, 4, 3, 2, 1 strategy.  You have 5 seconds before your mind starts to talk you out of what you know you should do.  Start counting backwards from 5 and then get into action.  You will interrupt the sabotaging habit of your mind.

• Remember the phrase “Progress not perfection” … put a reminder in your phone, make signs, write it on sticky notes and hang all around.  

  • If it is a larger task just 10-15 minutes a day will do the trick sooner than you think.  Stay focused on one area or part of a task and chip away at it.  

  • Or if trying to establish a bigger habit try to at least do something every day.  Laura from the YouTube channel “How to Get Your Sh** Together” describes this concept as having no “zero days”.  She encourages us to not have any zero days, meaning any days where you don’t do anything for your project, goal or habit.  The idea being that it is so much harder to get back on track when you’ve done nothing.     

• Just get started.  Don’t wait for the perfect time, perfect way or perfect materials.  It really doesn’t matter … our mind is tricking us to believe it does.  

  • Just journal on any paper you have handy.

  • Just meditate sitting in a chair, laying in your bed, sitting in your car, sitting on your couch.  Just take 2 minutes to be still and quiet.  

  • Just throw the socks in the drawer unpaired.  

  • Just write a note to a loved one on a piece of lined paper (you know that in reality they will be ecstatic just to hear from you … not wondering why you didn’t send your note on coordinating stationary.)

Remember that we are constantly talking to ourselves so let’s focus on shifting that language to supportive and encouraging rather than critical and defeating.  

We’ve got this!  

-Amanda

Awareness is the Key

For me, awareness has been the key to progress and healing.  If we aren’t aware of something how can we change or heal it?  It seems to be one of those universal concepts that encompasses many areas of our lives.  Here are 5 ways awareness can make a big impact on our lives.

1. Body 

This one is a simple one … but not easy!  So many of us have become experts at ignoring our body signals - those basic survival instincts that we are born with.  We have taught ourselves to push through pain, exhaustion, hunger, thirst (among other bodily functions - insert clever emoji).  We have convinced ourselves that we don’t have needs or at least our needs are not as important as everyone else’s. It is amazing when you truly start to listen!

2. Mind: Limiting Beliefs

When we go through our lives feeling stuck … feeling like we aren’t living up to our potential or feeling like we aren’t reaching the dreams we have, I am guessing that there are some limiting beliefs under the surface that are holding you back.  The worst thing about limiting beliefs (those negative thoughts about ourselves that we hold as true) is that they are often hidden in our subconscious.  We go through the motions of our days and are often unaware that these negative beliefs about ourselves are lurking there.  When we actually take the time to bring them to our conscious awareness we may be surprised how many there are and how often we are repeating them to ourselves.  Awareness makes all the difference in taking back our power.

3. Emotions: Emotional Triggers

Another area of life that can benefit from a higher level of awareness is our emotional triggers.  I don’t know about you but this is a big one for me.  As we go through our days we can find ourselves in reaction mode. Usually leading to us acting in ways that we aren’t proud of leaving us with feelings of regret.  If we can raise our awareness of the types of behaviors, situations and/or events that trigger us we can start the process of working through them.  Without awareness, we are stuck in the unhealthy patterns of reaction.

4. Present moment - Mindfulness

Awareness of the present moment is the core concept of mindfulness (non-judgmental awareness more specifically).  How often do you find yourself going through the motions or rushing through the day?  There are so many moments, sights, experiences that we may be missing when moving so quickly.  When you actually stop and make it a habit to be consciously in the present moment … raise your awareness of the sensory experience surrounding you, of the people surrounding you and truly giving them your full attention; only then can you fully experience life. 

5. Spiritual

Awareness of the spiritual realm … signs left for us.  Are you in tune to the messages sent from your spiritual team or loved ones?  From words spoken to us from those around us, to little signs such as frequent sighting of coins, feathers, birds (esp. cardinals), butterflies, dragonflies (among others) … they are communicating with us to let us know they are here and we are supported. 

Awareness can give us our power back!  If you’re hoping to make changes and improve your overall wellness, it starts with awareness.  Best of luck!

Amanda 

If you would like to get started on identifying the limiting beliefs that may be holding you back click here to get your free worksheet!

https://amandakugler.com/take-action

Manifestation … You are a co-creator of your life!

Key concepts of manifestation:

• Believe that you have a part in creating your life!  

• Believe that you are worthy of abundance!

• Believe that anything is possible!

• Decide what you want to bring into your life and set the intention (say it, write it, imagine it, feel it)

• Incorporate gratitude into your life (if we are already grateful for what we have the universe will be more likely to bless us with more.  Manifestation is a delicate balance between being grateful for right where we are at this moment and setting intentions for the future … but not getting stuck in the “I’ll be happy when __” mindset.)

• Be a vibrational match for the good things you want to see in your life 

(Remember that thoughts and emotions have a vibrational frequency - put out what you want to attract!)

• Act as if … act as if it is already here … ask yourself, “How would someone who has these things/has this job/etc. act/carry themselves?”

• Look for signs and take inspired action   

• Let go of the outcome and trust!

(sometimes the universe has a bigger plan for us or the timing isn’t what we thought it would be)

3 Manifestation Practices you can incorporate into your life:

1. Get it in writing!

Things are definitely more solidified when written down.  Make sure to write in the present tense (as if it has already come into your life) and express gratitude.  “I am so grateful that I have this new job where I am feeling fulfilled and valued.”

• Journal

• Letter from your future self:  write a letter to your present self from the perspective of your future self.  Give yourself the encouragement you need and describe all the wonderful things to come.  

1. Visualize - Imagery is powerful!

• Day dream

• Meditation

1. Alternative Methods 

• Vision Board 

Create a visual representation of what you want to manifest.  Add images and words that represent

the actual thing as well as feeling words.  

• Two cup method

Fill a glass with water that you can drink.  Write your present situation (from a place of gratitude, no negative language) on a sticky note and place on the first glass.  Get a second sticky note and write in present tense language, from a place of gratitude, that which you would like to manifest.  Place this sticky note on a second empty glass.  Sit with this intention and feel the associated feelings as if it were here now.  Then slowly pour the water from the first glass into the second and finally, drink the water while thinking and feeling the intention.  

• Manifestation box 

Write down in present tense from a place of gratitude that which you’d like to 

manifest on a piece of paper.  Place this piece of paper in a special box and read 

the intention daily.  

Happy Creating!

Amanda