NOURISH YOUR WHOLE SELF Workbook -...
Transcript of NOURISH YOUR WHOLE SELF Workbook -...
NOURISH YOUR WHOLE SELF
Workbook
Food & Spirit™
Nourish Your Whole Self Workbook
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Copyright © by Deanna M. Minich, Ph.D., C.N.
All rights reserved. No part of this publication may be reproduced or redistributed in any
manner without permission in writing. This report reflects the published works of Dr.
Minich, including Chakra Foods for Optimum Health (ISBN#978-1-57324-373-5) and
Quantum Supplements (978-1-57324-420-6).
Deanna M. Minich, Ph.D., C.N.
Food & Spirit, LLC
www.foodandspirit.com
E-mail: [email protected]
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Medical Disclaimer
This workbook is intended as an informational guide and is not meant
to treat, diagnose, or prescribe. For any medical condition, physical
symptoms or disease state, always consult with a qualified physician
or appropriate health care professional. The author does not accept
any responsibility for your health or how you choose to use the
information contain in this workbook.
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GETTING STARTED:
The Science & Spirituality of Foods & Eating
“If you do what you’ve always done, you’ll get what you always got.”
– Mark Twain
THE JOURNEY…
What you need for our journey of nourishment together:
• An intention, aim, objective
• A dedicated journal
• This NOURISH YOUR WHOLE SELF Workbook
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What is your intention for this journey to nourish your whole self? You can use
words or images to create within this space below…
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REDEFINING NUTRITION
What has been your approach to foods and eating throughout your life? What
does this approach say about you?
What has been your experience with dieting?
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How has eating defined you through your life? Note your defining food
moments on your representative “life” line below. What did you learn from these
experiences? After completing the events of your life, write out your life story
according to your relationship with food on the next page. Share with a friend or
with a family member. See what symbolism comes forth in the interpretation.
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Your life story according to your eating…
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There is a defining difference between nourishment and nutrition.
We can be nourished by food as much as we can be nourished by events,
emotions, thoughts, actions, people, and things.
What nourishes you?
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“How we eat is how we live. How we live is how we eat.”
When we change how we live, we change how we eat.
When we change how we eat, we begin to change how we live.
What does your eating say about how you’ve been living?
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THE ROOT:
Eating and its Connection to Safety, Trust and Survival
“I think that what we're seeking is an experience of being alive, so that our life
experiences on the purely physical plane will have resonances within our own
innermost being and reality, so that we actually feel the rapture of being alive.”
– Joseph Campbell
The Terrain:
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INSTINCT, TRUST & SAFETY
What is your “power animal”? (See the appendix at the back of this workbook)
In other words, what animal gets you in the present moment and connects you
to deeper aspects of yourself? What do you know about this animal? What does
it symbolize to you? How can you bring it into your daily living?
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Do you trust your body when it comes to eating? How do you receive the
messages? When do you feel it’s unsafe to listen to your body? Practice
checking in with your body on food choices – in the kitchen, restaurant, and
grocery store.
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TRIBE, GROUNDEDNESS & EATING
What belief patterns about food and eating did you inherit from your family?
Are these belief patterns still valid for you? If not, list the new belief patterns. List
the eating traditions and beliefs you wish to keep.
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Give your low body and feet some extra special attention this week. Notice
whether you are continually crossing your legs or wearing shoes that aren’t
comfortable. Write a small paragraph from the perspective of your feet and
how they feel.
Treat yourself to eating on the ground, barefoot – write about whether and how
this activity changes your eating experience.
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Feel out what protein sources are “right” for you and how eating them at
different times impacts your sense of “presence”.
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THE FLOW:
Eating and its Connection to Emotions, Creativity,
and Expression
“One must still have chaos in oneself to be able to give birth to a dancing star.”
- Nietzsche
The Flow:
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EMOTIONS
How would you describe your emotions? If they were a person, what would they
look and be like?
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How do your emotions determine your eating? Dedicate this week to
celebrating your emotions. Try the emotion log in the Appendix to help you
track what you feel. Look for patterns with your eating.
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Identifying emotions is essential for solving where they need to flow. See if these
questions help in teasing out specific emotions.
If you are feeling SAD, ask yourself whether
you can define your sadness as any of the
following:
Do you feel guilty?
Do you feel ashamed?
Do you feel depressed?
Do you feel lonely?
Do you feel bored?
Do you feel tired?
Do you feel full of regret?
Do you feel apathetic?
Do you feel isolated?
If you are feeling MAD, ask yourself
whether you can define your anger as any
of the following:
Do you feel hurt?
Do you feel rage?
Do you feel hateful?
Do you feel critical?
Do you feel distant and cold?
Do you feel cynical?
Do you feel frustrated?
Do you feel jealous?
Do you feel competitive?
Do you feel irritated?
Do you feel suspicious and non-trusting?
Do you feel overwhelmed?
If you are feeling FEARFUL, ask yourself
whether you can define your fear as any
of the following:
Do you feel confused?
Do you feel helpless?
Do you feel rejected?
Do you feel insecure?
Do you feel anxious?
Do you feel discouraged?
Do you feel inadequate?
Do you feel embarrassed?
Do you feel pessimistic?
If you are feeling HAPPY, ask yourself
whether you can define your happiness as
any of the following:
Do you feel excited?
Do you feel energetic?
Do you feel cheerful?
Do you feel creative?
Do you feel abundant?
Do you feel joyful?
Do you feel playful?
Do you feel content?
Do you feel thankful?
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What is your favorite food to eat when you are eating emotionally? Reflect on
the food; see it as a symbol or a metaphor for what you are really experiencing.
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CREATIVITY & FLOW
How does your creativity come through? Where do you have flow in your life
and where do you sense blocks?
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Set a 2 hour time that you can be creativity this week. Write about the
experience.
Combine food and creativity in any way you choose. Write about your creation.
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What foods are you eating and liquids are you drinking to establish flow from
within?
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THE FIRE:
Eating and its Connection to Power, Energy, and
Sustenance
“I was always looking outside myself for strength and confidence, but it comes
from within. It is there all the time.” – Anna Freud
The Fire:
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Power, Confidence & Acceptance
Do you radiate self-confidence? Why or why not?
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What does the word “power” mean to you? Do you feel a sensation in your solar
plexus region when you think of it? How about the other spectrum of power –
“control”? What do you feel with that word?
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An all or nothing approach to eating takes us away from learning from our
mistakes and moving on and puts us into a mode of finding the worst in
ourselves. As Julia Cameron says, “How does perfectionism steal your fire?”
Journal on: “If I didn’t have to do it perfectly, I’d try…”
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List your “should have” statements that keep appearing or keep coming to
mind.
1.
2.
3.
4.
5.
6.
7.
8.
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How is the gift of transformation present in your life? How do you embrace it?
Caroline Myss talks about how we have “100 coins of energy” – how do we
spend our energetic currency? How much of our inner reserves do we spend on
the past, present, and future?
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Try monitoring your energy levels in the morning, afternoon, and night using a
simple scale of 1-5 with 5 being “high energy” and 1 being “low energy”. What
do you observe about your energy levels?
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ENERGY & EATING
What foods are costing you energy? What foods are giving you energy?
Examine the sweetness in your life. Does it need adjustment? How can you live
life in a sweeter way? Do you eat sweet foods to compensate?
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Prepare a meal for yourself to eat. What does it say about who you are?
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THE LOVE:
Eating and its Connection to Love, Compassion, and
Sharing
“What is essential is invisible to the eye; it is only with the heart that one can see
rightly.”
-Antoine de Saint-Exupery
The Love:
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LOVE, GRATITUDE & COHERENCE
Draw your heart with crayons. Place names of those you find to be supportive
inside the heart. Outside the heart, place names of those you must be self-
protective around now.
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Forgiveness heals the person forgiving as well as the one receiving the apology.
Where is forgiveness asked for in your life? Who or what needs forgiving?
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Practice coherence by practicing belly breaths in combination with feeling
compassion or love for at least 5 minutes per day. Journal on the feelings you
have from this activity. How long do the effects last after the exercise?
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Hum, sing, chant, or tone for one minute a day. Write down your response to this
exercise. Note any changes in your chest area.
List 10 things you are grateful for:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
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GRACE-FULL EATING
Create a prayer of gratitude to say before your meals.
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Have green vegetables at least once daily. Note whether you have any
resistance or whether you welcome this action. How do you feel when you eat
them?
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How does food represent “love” in your life?
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THE TRUTH:
Eating and its Connection to Voice, Communication,
and Truth
“Self-expression must pass into communication for its fulfillment.”
- Pearl S. Buck
The Truth:
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CHOICE, COMMUNICATION & AUTHENTICITY
“Managing the power of choice, with all its creative and spiritual implications, is
the essence of the human experience.” – Caroline Myss; How conscientious are
you of your choices?
What archetypes are present in your life? Where and how are they present?
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How mindful and authentic are you in your daily living – speech, action,
thought? Where do you have space to grow these qualities?
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HARMONY
Is your eating full of variety? What food can you try this week that you’ve never
tried before?
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Is your eating in balance with talking, chewing, breathing, and swallowing?
How do you honor and harmonize your body’s eating rhythm and the rhythm of
the external environment?
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Try to use all 5 senses when it comes to eating and living. How does doing so
change your ability to choose?
Hearing
Seeing
Touch
Tasting
Smelling
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THE INSIGHT:
Eating and its Connection to Intuition, Insight, and
Thought
“Look within the silence and behold our indigo soul-light,
hear the quiet wisdom that illumines our inner sight,
together let us dream of the peaceful world we would perceive,
with our imagination we will create what we believe.”
- Mara Berendt Friedman
THE INSIGHT:
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THINKING, INTUITION & INSIGHT
What type of thinker are you?
Absolutist, Catastrophic, Pessimistic, Linear, Expansive, Optimistic, Realistic?
What challenges and benefits does your perception of life provide you?
How do you define “intuition”? How do you listen to your intuition? How do you
know it’s your intuition you are hearing?
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Do you dream and remember your dreams? Do you listen to your dreams? What
symbols are coming through? Draw some of them here if you’d like!
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Do you meditate or have you used guided imagery? What is your experience? If
you haven’t tried either before, see if you can experiment with either of them
this week. A guided imagery exercise is provided in the Appendix. If you are
familiar with these techniques, see if you can try a variation on one or both of
them. Journal on your experience…
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Which of the “4 Addictions” (Source: Angeles Arrien, PhD, The Fourfold Way)
resonates most with you? How can you access more of the “unclaimed
resource”?
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What symbolic messages are coming through your body? How? Why do you
think they are there? What is their inherent wisdom?
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FOOD, THOUGHTS & MOOD
What thoughts about food and eating plague you? Write them out and
meditate or reflect on each one. What are they trying to say?
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How dependent are you on stimulating foods like chocolate, caffeine, coffee,
and sugar? Why do you think you are drawn to these substances?
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Do foods change your moods? Do moods change your food choices?
How colorful is your eating – do you get blue-purple foods regularly?
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THE SPIRIT:
Eating and its Connection to Purity, Clarification, and
Spirituality
"The true way to be humble is not to stoop until you are smaller than yourself, but
to stand at your real height against some higher nature that will show you what
the real smallness of your greatness is."
- Phillips Brooks
The Spirit:
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CONNECTION & COMMUNION
Is eating a spiritual experience for you? If yes, in what ways? If not, how can this
physical event become spiritual?
How important is purification in your daily life? How do you bring “purity” into
your everyday life?
What daily miracles do you experience?
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Based on how you eat, how do you relate to divinity/God?
Develop a prayer or a gift of grace for every meal.
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Lifelong Assignment:
• Be yourself.
• Allow yourself to go with the flow of life and your inner passions.
• Balance your internal and external worlds.
• Give and receive love as much as possible.
• Speak your truth.
• Listen to your divine wisdom within.
• Connect with vital life force of divinity/God.
“And when you crush an apple with your teeth, say to it in your heart,
“Your seeds shall live in my body,
And the buds of your tomorrow shall blossom in my heart,
And your fragrance shall be my breath,
And together we shall rejoice through all the seasons.”
-Kahlil Gibran
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APPENDIX
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A. POWER ANIMAL INDEX
Animal Characteristics, qualities, symbolism
Ant Hard-working, social, working for a cause, letting go of outcome
Antelope Agile, adaptable, quick moving, grace
Bear Healing, strength, flexibility, protection, harnessing messages from dreams
Beaver Harmonious, problem-solver, fertile, home-builder
Bee Determination, community, momentum, guardian
Buffalo Wise, ancestral knowledge, protection, sacredness, grounded
Bull Assurity, potent, present, earth-loving
Butterfly Transformation, beauty, illumination, uniqueness, carefree
Cat Agility, curiosity, clever, mysterious, playful
Cow Gentle, compassion, serene, peaceful, fair
Coyote Teaching, humor, the unexpected, laughter, duality
Crocodile Birth, fertility, exploration, subtle, primal feminine power
Crow Wayshower, magic, abundance, links physical and spiritual realities
Deer Gentleness, humility, love, forgiveness
Dog Loyalty, devotion, service
Dolphin Ancient wisdom, grace, divine guidance, evolution, enlightened expression
Dove Peaceful, inspiration, purity, clarity, illumination
Dragonfly Inner vision, gathering perspectives, transformation, swift
Eagle Creation, source, journey into the unknown, surrender, truth
Elephant Wisdom, knowledge, insight, venerable, service, majestic
Elk Transforms weaknesses into strengths, endurance, warrior energy
Fish Fluidity, peaceful, surrender, guidance
Fox Strategic, clever, wisdom, nobility
Frog Cleansing, purity, observation, quick, regeneration
Goat Feeling secure, ambition, curiosity, endurance, accomplishment
Hawk Protective, mother-energy, visionary, observer
Heron Femininity, regeneration, depth, delicate
Horse Freedom, adventure, strength, brave
Hummingbird Happiness, freedom, sweetness
Lamb Gentle, kind, non-judgmental
Leopard Investigative, stealth, mystery
Lion Courage, heart-centered, radiance, regal
Lizard Experience, satisfaction, ancient wisdom
Monkey Playfulness, humor, courage
Moose Determined, knowing one’s values, focused
Mouse Order, organizing details, preparing, quietude
Otter Unique, eccentric, looking at blind spots, insightful
Owl Wisdom, observing, cautious, feminine
Panther Ferocity, understanding the shadow side, confidence, agility
Peacock Wisdom, intuition, beauty, expression
Pig Loyalty, honesty, forgiveness
Polar bear Peaceful, self-acceptance, powerful
Porcupine Stand one’s ground, confidence, turning adversity into opportunity
Rabbit Warmth, fertility, rebirth, change
Raccoon Embracing our shadow, resourceful, tenacious
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Ram Rebirth, renewal, new beginnings
Raven Shape-shifter, messenger of the spirit world, independent, instinctual
Salmon Instinct, internal quest, overcoming challenges
Sheep Caring, sharing, connected to others
Skunk Protective, peaceful, discriminating
Snake Liberation, rebirth, agelessness, mystical wisdom, ancient
Spider Feminine energy, protector, guide, patterns possibilities
Squirrel Abundance, trust, prepared
Swan Acceptance, willingness, adept, graceful, exquisiteness
Tiger Creative power, sexuality, strength
Turkey Gratitude, objectivity, generosity
Turtle Cautious, perseverance, security, protection
Whale Integrity, synthesis, depth of knowledge
Wolf Movement, evaluation, inner reserve, vigilance
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B. EMOTION LOG
Sun Mon Tues Wed Thurs Fri Sat
Able to express self
Angry
Appreciative
Authentic
Aware
Balanced
Compassionate
Courageous
Creative
Daring
Energetic
Forgiving
Frustrated
Grateful
Grieving
Happy
Helpful
Honest
Interested
Joyful
Loving
Optimistic
Peaceful
Playful
Relaxed
Sad
Self-accepting
Solutions-oriented
Upset
Worried
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C. GUIDED IMAGERY EXERCISE
Close your eyes and find yourself in a comfortable, seated position. Breathe in, and use
your breath to relax your muscles. Allow yourself to let go in these next few minutes and
to sail within the ocean of your imagination. With your mind’s eye, see yourself in an
open field full of electric green grass. The sky above you is free from any trace of a
cloud…and in the distance, much to your surprise, you see a marvelous rainbow
stretching through the sky. You can’t help but walk towards the rainbow as it draws you
in. In a few moments, you have reached the rainbow’s edge. Your instinct is to walk into
the band of red color…at once, you feel a sense of safety and trust. Any fears about
money or survival are shed from your body like clothing falling to the ground. You
breathe in the essence of the deep, grounding red color, and in so doing, you see the
roots of your being connected to the vast core of the Earth. You come to an
appreciation of your body’s wisdom, and in honor of your body, you let go of any stress,
tension, or hardness that you hold in your body as a result of your daily living. The red
color fills your being, giving you the strength you need to feel strong and capable to
withstand any challenges you may encounter day-to-day. You fully embrace the red
light before moving on to the intensely vibrant orange band of light radiating from the
rainbow. The dancing orange molecules of light permeate your being, filling you with
laughter and a sense of pleasure and play. At once, you feel the spirit of your childlike-
self surfacing. All worries are dispelled from your emotional body and replaced with
contentment. You can now “go with the flow” of living in a way that you hadn’t been
able to before. Once you’ve taken in as much healing orange light as you can, you
take a few steps over and walk into the radiant, glistening beam of streaming yellow
light. The light is so bright and sunny; it carries the possibility of power and energy like
you haven’t felt in a long time. Basking in its radiance sheds any feeling of being
overwhelmed. In your mind’s eye, you are presented with a representative movie of a
typical day in your life and you begin to see where you can better improve your
management of time, relationships with people, and even create more efficiency in
your living situation. Being in the glow of yellow infuses you with a confidence that
enables you to forge ahead into the unknown without the baggage of anxiety or stress.
At your own pace, you transition yourself into the peaceful hue of emerald green that is
next to the sunny yellow strip. The green color blankets you, almost like the towering
embrace from a comforting forest. You immediately feel love and warmth entering
your heart. Any stress that you had previously put on your heart is now coming undone,
unwinding itself from the chamber of your heart and from the extensions of blood
vessels networking through your body. This release allows you to sink into the moment
even more than before. There is no more heaviness in your heart now – it is now
expansive with the green light of nature. From green, you walk into an aquamarine
color, which resembles the energy of the sky. You feel a sense of freedom from any
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restriction that may have centered around your spoken words to others. You know that
all of your verbal exchanges with others will be of the good, true, and beautiful. No
more stress blocks your true nature and expression, and you can see who you really are.
When you are ready, you walk into the vibrant energy of violet, which stimulates your
intuition and imagination. You realize that you may not have been as attentive to your
intuitive voice as you may need to…and that by listening to it, you are tapping into
deep wisdom and insight about life. By connecting with violet and with your intuition,
you allow yourself the gift of inner knowing so that you can make choices going
forward that benefit your highest self. And finally…when you are saturated with the
depth of violet, you can walk into the dazzling white light at the end of the rainbow. This
light purifies and clears any residual stress in your being – whether your physical,
emotional, mental, or spiritual bodies. You feel at one with all of your layers, perfect,
whole and complete, ready to take on life’s challenges and opportunities in the spirit of
growth and learning. Stepping out of the white light, you notice that you have
captured each of these colors within you so that they are always working with you to
reduce stress in your life and guide you to your higher path. On the count of seven, you
will open your eyes to your new, enlightened, invigorated
self…1…2…3…4…5…6…7…open your eyes and take a deep breath in to welcome
your new state of being!
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Resources & References
Books
Deanna Minich, PhD, CN. Chakra Foods for Optimum Health: A Guide to the Foods that
can Improve Your Energy, Inspire Creative Changes, Open Your Heart, and Heal Body,
Mind, and Spirit. Conari Press, 2009.
Deanna Minich, PhD, CN. Quantum Supplements: A Total Health and Wellness
Makeover with Vitamins, Minerals, and Herbs. Conari Press, 2010.
Deanna Minich, PhD, CN. The Complete Handbook of Quantum Healing: An A-Z Self-
Healing Guide for Over 100 Common Ailments. Conari Press, 2011.
Marc David. Nourishing Wisdom: A New Understanding of Eating. Bell Tower, 1991.
Caroline Myss. Anatomy of the Spirit: The Seven Stages of Power and Healing. London:
Bantam Books, 1996.
Cyndi Dale. The Subtle Body: An Encyclopedia of Your Energetic Anatomy. Boulder,
CO: Sounds True, 2009.
Louise Hay. You Can Heal Your Life. Carlsbad, CA: Hay House, Inc., 1984.
Myss C. and Shealy C.N. The Creation of Health: The Emotional, Psychological, and
Spiritual Responses That Promote Health and Healing. New York: Three Rivers Press, 1988.
Donald Altman. Art of the Inner Meal. Harper San Francisco, 1999.
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Contact
Keep connected to food, eating, and personal growth through Dr. Deanna Minich:
Food & Spirit Website:
www.foodandspirit.com;
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Daily tips to body, mind, and spirit wellness through foods & eating
Thank You!