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An Original lolistic \eight Loss Approach íor \omen
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lazlet, New Jersey
Change \our Mind: Lose \eight
© 2011 by Sandrine Baptiste and Rhonda 1remaine.
All rights reser·ed. No portion oí this book may be used or reproduced in
any íorm, or by any means, without written permission írom the authors
except as permitted by the íair use rule. lor permissions, or to order bulk
copies oí this material, write to enp¸e·erythingnoetic.com
Co·er,Interior Designer: Ian 1remaine
1his book is intended to iníorm, educate and pro·ide support íor weight
management and spiritual de·elopment solely based on the research, the
opinions, and the experiences oí the authors. It is not meant to pro·ide
counseling or medical ad·ice, and the iníormation contained in this book
should not be construed or used as a substitute íor ad·ice írom a licensed
health care proíessional such as a physician, a psychologist, a psychiatrist,
or a dietitian. Always be sure to consult with your physician beíore starting
any exercise or diet program.
1he mention oí speciFc theories, indi·iduals, organizations, or products
is íor reíerence only or íor the purpose oí example and should not be
construed as an endorsement oí a concept, an author, an organization,
or a product. 1he reader assumes all risks íor actions taken in association
with ideas írom such mentions. 1he authors and publisher assume no
responsibility or liability to any person or entity with respect to any loss,
damage or injury caused or alleged to be caused directly or indirectly by
any iníormation contained in this book. Lxamples used in this book are
Fctitious. Any example that appears to be based on a person, li·ing or dead,
is purely coincidental.
1he authors and publisher ha·e made e·ery eííort, at the time oí
publication, to ensure that this book`s iníormation is correct and they
assume no responsibility íor any actions that result, directly or indirectly,
írom errors or omissions. 1he authors make no claims nor do they pro·ide
guarantees, warranties, or assurances oí any kind, whether expressed or
implied.

lirst printing, August 2012.
Library oí Congress Control Number: 2012946982
ISBN: 9¯8-0-985864¯-0-5
\e dedicate this book to our Frst íamilies, especially our mothers
and íathers who raised us and made this physical journey possible.

Mostly, we dedicate this book to our children-Aimee, Ian, Lric,
Sydnee and Malcolm-who represent an emerging generation and
who we are sure will take the ideas we pro·ide íorward.
'

\e thank Ian 1remaine íor his exceptional work in designing the
LNoetic logo, the interior design oí this book, and his patience and
perse·erance in the creation oí a beautiíul co·er that we all truly
lo·e. \e thank Lric 1remaine in ad·ance íor his íorthcoming work
on the book trailer. \e know it will be brilliant.
\e thank Brenda Dunne, not only íor reading this book and writing
a re·iew, but also íor sharing her knowledge about the publishing
industry and oííering encouragement.

A special thanks goes to Gina Krawczuk and Kat Masterson who
·olunteered their time and expertise to reading and íact checking
portions oí this book to ensure its integrity. \e thank Debra
Clement íor editing the legal disclaimer, which enhanced both its
accuracy and now.
\e especially thank the signiFcant others in our li·es-Dwayne
Boatman and 1odd 1remaine-who ha·e through the last year and
a halí understood the enormous time commitment this project
required, and supported our eííorts in numerous ways.
\e thank the random strangers we stopped in bookstores who
pro·ided us with the opinions that aided our marketing strategy and
íueled our enthusiasm. 1hey all without hesitation unknowingly
participated in the creation oí this work.

\e spoke to many people-too many to name-and we ha·e been
supported by our lacebook íriends, our physical íriends, our relati·es,
our 1witter íollowers, and our clients, each oí whom has pro·ided
in·aluable insights and inspiration and íor that we are grateíul.

But most oí all we thank spirit, a íorce that prompted us to take on
this project in the Frst place, remo·ed obstacles along the way to
keep us on a steady course, and iníused us with the energy to make
the completion oí this book a reality.
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Preíace 9
Introduction'' ' ' ' ' ' ''''''''''''''13
low to Use 1his Book 19
PAR1 I : Understanding \our Mind, Body and Soul
Chapter 1: 1he Mind: \our Central Controlling Unit 23
Chapter 2: 1he Physical \ou: \our Lquipment 45
Chapter 3: 1he Lmotional \ou: Better Decision-Making
1hrough Lmotional Intelligence 5¯
Chapter 4: 1he Spiritual \ou:
1he Power Is On All the 1ime ¯1
Chapter 5: Perception: low the Mind, Body
and Spirit Come 1ogether 83
Part II: 1he Acti·e Phase
Chapter 6: Planning and Goal Setting:
Personalizing the Program 9¯
Chapter ¯: 1he Process oí Losing \eight 12¯
Chapter 8: \hat 1ype oí Dieter Are \ou· 143
Chapter 9: Plan A 149
Chapter 10: Plan B 165
Chapter 11: Lxercise, Nutrition and Meditation 1¯¯
Chapter 12: Mo·ing lorward: 1he Maintenance Phase 211

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Dear Reader,
Gratitude, joy and excitement, coupled with uncertainty and
íaith, are the íeelings that are going through me as I embark on this
journey with you. I am a teacher and coach oí noetic principles. I am
just like you but my perception oí the world deFnitely diííers írom
yours.'\e are all diííerent. \e each experience the world in a unique
way. \e express oursel·es in íeelings, and not just thoughts, as we
bring our inside world to the íoreíront to connect with other human
beings. Any psychologist will tell you that íeelings are at the crux oí
all authentic experience. So we try to connect, but sometimes there
is a disconnect.
1hink oí emotions as a language. 1he power oí words
is diííerent when you speak in your nati·e tongue or in a íoreign
language. I know. I am lrench. \hen I translate my thoughts to
Lnglish, they are not nearly as engaging or impactíul as they would
be ií I communicated in my Frst language. Similarly, your inside
emotional world does not translate exactly what you íeel when
you con·ey your emotions by speaking about them. In íact, this
disconnect is so per·asi·e, and so important, it is in part why I
wanted to write this book. Lmotions are key, but this book does
not represent a weight loss program principled on psychology alone.
Instead, it is a holistic response to the issue.
1his book has always been inside me. lrom an early age, I
knew I would be a pur·eyor oí knowledge, and I also had an inner
knowing that my teachings would materialize in the íorm oí a book.
As a child, I would think to myselí that one day I would write a
book, e·en though I did not know what it would be about or e·en ií
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I was really serious about the prospect. 1hat was beíore I was nuent
in Lnglish, prior to my coming to America, and long beíore I met
my co-author.
I was a young psychology student when I Frst came to
America Fíteen years ago. I only planned to spend a year abroad, but
plans change, and I am still here. 1hroughout much oí those years,
I dedicated myselí to de·eloping a teaching platíorm to share what
I know. I was excited when I íound the coaching model, a strategy
that appears much more eíFcient than any counseling psychology
paradigm I knew. 1hrough the coaching model, I am able to help
clients to connect the dots between their inner and outer worlds.
\hen you are doing what you lo·e, you know it. Coaching my
clients and seeing them soar has been great, but something was still
gnawing at me: I ne·er did write that book. I began to get to work on
that missing piece, and then I met Rhonda 1remaine, my co-author,
who has been an eííecti·e translator and collaborator on this project.
\e wrote this book because we could not do anything else. \e had
to do it. Not to take anything away írom the eííort expended, but
this book practically wrote itselí. \e simply dro·e the train. 1he
tracks were already in place.
I knew I would write a book, and I did. I achie·ed that child`s
dream and it íeels wonderíul. And that is how liíe works, and that is
how your liíe will work-just like that-ií you change your mind.
Oh, and you !"## lose weight too.
Sandrine

No·ember, 2011
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Ií you are like most dieters, you are probably nipping through
the pages oí this book and wondering ií you will ha·e to count
calories or restrict the types oí íood you eat. \ou are wondering ií
there is a gimmick. \ou ha·e already either read about or attempted
most e·ery diet out there, and you think to yourselí that calorie
counting or íood restriction does not work. \ou are perhaps already
enrolled in an exercise program or belong to a Ftness center, but you
are thinking about quitting because you íeel you are just spinning
your wheels. \ou may e·en íeel healthy and eat relati·ely well, but
the weight ne·er comes oíí. \ou are tired oí the struggle. Aíter all,
your eííorts ha·e yielded moderate or temporary success at best.
\hat can this book really do íor you·
1his book will pro·ide you with a better understanding
about weight loss that will lead you to naturally embrace a liíestyle
consistent with the maintenance oí a períect weight. 1hat is, when
you are doing e·erything right íor your body, the pounds will íall
oíí, and your body will in its wisdom, naturally reach a healthy size.
1hink about it. People do lose weight and keep it oíí. L·erybody
knows someone who has accomplished this íeat. But when we
think about our own inability to lose the pounds, we usually íocus
on the excuses that ha·e kept us írom our goals as opposed to the
solution. 1his is not surprising. People use deíense mechanisms like
rationalization, to temporarily íeel better. Rather than really looking
at a situation objecti·ely, they come up with explanations íor why
they did not achie·e their goals.
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Ask yourselí: Do you $%&##' want to lose weight· \ou might say
you do, but you also come up with a multitude oí reasons that support
the idea that you can`t. lrom the notion that your metabolism is too
slow to the idea that you don`t ha·e the time to change your eating
habits, you conclude that your present dilemma is ine·itable. 1he
repertoire oí excuses is part oí your deíense, but ií you keep reading
this book, you will learn how to end these detrimental practices.
\ou are probably skeptical about this program because
nothing has worked íor you in the past. But the reality is that ií
you really change your mind, you will change your weight. low do
you change your mind· Reading and understanding how your body
works, stepping away írom the subjecti·e embrace oí your weight
loss plight, and engaging in a reasonable amount oí exercise, are
acti·ities that will each contribute to shiíting your thought patterns.
1his book will also gi·e you the tools to manage your weight, but
don`t think oí ()&*+%, -./$, 0"*12, 3.4%, 5%"+)6, as a diet book. 1hink
oí it is a book that will help you to achie·e optimum wellness and
also help you to maintain that wellness throughout the course oí
your liíe.
\ou will begin by making healthy íood choices and engaging
in exercise, but implementing changes-tweaking your exercise
routines, incorporating new íoods into your diet, and adding acti·ities
like meditation-is a liíelong process. \ou will not be doing the
same thing year aíter year, or e·en month aíter month. \our body
changes as do your needs, and oí course, ií you did the same thing
o·er and o·er again, you would be totally bored. In íact, boredom
is one reason why many diet and exercise plans íail. 1he secret to
liíelong success is nexibility, not rigidity.
\e oííer two plans to get you started on the path to wellness.
1he Frst is an easy to use portion control strategy that does employ
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the calorie counting approach. It allows you to make íood choices
within guidelines that you set. 1he other plan is less structured
and helps inch you toward maintenance. 1he latter nutrition-based
strategy makes use oí poweríul psychological tools included in this
book along with your intuiti·e insights. \hich plan should you
choose· \ou are the na·igator oí your liíe so you will decide which
plan to try Frst, but we do help you to come to a conclusion with a
short quiz pro·ided in Chapter 8. lirst, read both plans. Compare
and contrast the components to help you decide where to begin,
but do realize that you cannot make a mistake. Both plans are rather
simple to implement and you can always change your mind later.
\hiche·er plan you choose, rest assured that starting to eat
healthier does not mean your choices will be limited. lor example,
you can go to a social e·ent and not íeel restricted on either plan. Oí
course, it is ob·ious that you will not eat whate·er you like in ·ast
quantities, but by the time you are well into this program, gorging on
íattening íoods will be the last thing on your mind. As your stomach
shrinks, and you become accustomed to healthy eating, you will
naturally choose your íoods wisely, so when you go to that party
your mind will be more on who is on the guest list than what is on
the table. 1he íact that íood obsession will take a back seat to your
actual liíe does not mean you will not enjoy íood. In íact, you will
probably enjoy íood more because you will not be thinking about
dietary restrictions. \ou can go to restaurants and experience the
íreedom to choose what you like. lor example, you may go to a
restaurant, enjoy the salad, eat halí oí your entrée, and then share
a chocolate nambé with your partner, and not thwart your goals an
iota. low do you manage that·
1he ability to make largely healthy choices interspersed with a
taste oí the more íattening íare comes írom knowledge, experience,
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conFdence, and the ability to always make educated decisions. \ou
will be able to reach that point ií you read this book and íollow the
program. \ou can indulge once in awhile and it need not cause guilt
or a desire to diet stringently. \ou ne·er will think that you ruined
your diet, primarily because you are not on one. 1hat point should
be emphasized: this is not a diet. It is a plan that culminates in a
rewarding and comíortable liíestyle. \hen you make íood choices
thoughtíully, you will not íeel guilty o·er a small indulgence, and
there is nothing to sort out aíterwards. \ou will always be on track
because all that you do within this program is a process, and not an
end in itselí.

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1here are two parts to this book. 1he Frst part engages you
in the philosophy oí the program, and the second part pro·ides
you with its practical aspects. It is important to read e·erything in
Part I beíore going on to Part II. 1his program is not about just
putting a diet plan into action. It is about getting mentally ready íor
a noetic journey. So take your time reading the material. Aíter you
absorb the iníormation in the Frst part, go on to the second. 1hen
do the exercises and take the quiz. 1he exercises will prepare you íor
the implementation phase. 1he results oí the quiz will unco·er your
preíerences to help determine which plan best suits you.
As you read through the book, you will ha·e insights that will
be important to you as you implement the techniques. A blank page
is pro·ided aíter each chapter íor making notes. Alternately, you
may want to purchase a notebook to record insights and períorm the
written exercises. Lither way, it is helpíul to keep a record oí what
you learn along the way.
\ou may Fnd that you want to re-read the Frst portion oí this
book aíter you begin the plan, and this is something we encourage.
By reading the Frst part again, the messages are reiníorced and you
will probably ha·e new insights as well. Remember, changing your
weight is a process and not a diet Fx. \ou can`t íail.
Good luck to you as you begin your journey, one that will
assuredly be replete with greater awareness, re·elations, and
increased selí-knowledge. \hen you embark on weight loss in a
conscious manner, and understand how your body works, you will
become íurther aligned with your soul`s purpose, so while you think
you are just losing weight, you are doing a whole lot more.
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Understanding \our Mind, Body and Soul
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1he mind is where it all starts. It is the missing link in the
quest to de·elop a recipe íor ultimate wellness. \ou may think
that working out at the gym and making better íood choices will
help, and while you are correct in that assumption, the problem is
that such knowledge does not necessarily lead to moti·ation. Such
knowledge does not pro·ide you with the impetus to get oíí the
couch and exercise and to continue to do so until you are at a healthy
weight, nor does the knowledge steer you to the produce aisle in
the supermarket. \ou need something more. linding out about
yourselí and getting on the right track will help you to de·elop the
moti·ation to eat and exercise properly. \illpower alone will not
work. Altering your habits without being mentally on board will not
work. \ou need to understand the tools a·ailable to you so that
you can cogniti·ely o·ercome obstacles that pre·ent you írom losing
weight.
\our mind is a machine, a computer. Like a computer, it has
memory, where you can store iníormation and retrie·e it at will.
lowe·er, unlike the iníormation stored in a computer, human
memories are oíten tied to emotion. \hen you smell a pot roast
cooking, your memories may take you back to the kitchen when
you helped your mother cook dinner as a young child. \hen you
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eat bakery cookies, you may recall a time when you went to a party
and saw a cookie that was neither store bought nor handmade. Such
recall oíten occurs at a subconscious le·el, but the memories tend to
push us, at least in these instances, toward certain íood choices. \ou
may e·en realize that you are eating due to an idealized childhood
remembrance and reíer to the gooey macaroni and cheese, or the
meatballs smothered in spaghetti sauce, as comíort íood. Lating
comíort íood seems natural, and a part oí the human experience,
but its occurrence is more akin to a pre-programmed e·ent than
to a conscious choice. Sometimes, this same phenomenon, which
is attached to childhood, is associated with more recent memories.
A woman may pick up a chocolate caramel cookie bar, íor
example, and become immediately enamored oí the blend oí na·ors
when she takes the Frst bite, she enjoys it so much that she buys
another bar the next day. She soon purchases a large bag oí mini
chocolate caramel cookie bars and keeps them in a dish at home,
reasoning that she will just eat a small bar, but she ends up eating
about six each day, and sometimes she Fnds that she has eaten the
whole bag. She begins to talk about her weakness: the chocolate
caramel cookie bar. It becomes a habit, but each time she indulges
in the taste oí this candy bar, it brings her back to the ·ery Frst
bite when she íell in lo·e with it. 1his candy tastes so good in part
because it helps her to reli·e the memory oí that Frst bite when she
íelt good. She thinks she just likes the taste oí the candy. lowe·er,
she is not using her sense oí taste as much as she is engaging in
the emotional reward oí the act. 1hereíore, while she thinks she is
engaging in a human sensory experience, her mind is really acting
more like a computer. By eating the candy, she is acti·ating a memory
írom an earlier moment.
It does make sense to ·iew your mind as a computer because
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in part it helps to explain habitual beha·ior. A computer íunctions in
a certain way-the same way-e·ery time, no exceptions. 1he human
mind also works in a certain way, and it is inextricably linked with the
brain. Ií you`·e e·er witnessed tele·ision drama brain surgery7,you
realize that there are diííerent íunctions attached to diííerent parts
oí the brain. \ith some surgeries, the patient stays awake in order
to guide the doctor as he touches diííerent areas oí the brain. Lach
oí those areas has a unique íunction. 1here are íour lobes and each
is responsible íor diííerent acti·ities such as speaking, mo·ing the
body, and sol·ing problems. In íact, your brain has some connection
with e·ery part oí your body. \hen someone loses a limb, the brain
does not always recognize the loss, and instead percei·es the arm or
leg as still attached. 1his example oí the phantom limb illuminates
the importance oí the brain. Ií we íeel as ií we ha·e an arm attached
when we do not, it is the brain prompting the sensation. 1he brain
is 6)&6 poweríul.
1he brain has been described as containing a jelly-like
material that includes neurons, which communicates through
chemical and electrical signals, in order to reach diííerent areas
oí the body. 1he brain is an intricate piece oí equipment, again,
much like a computer. 1he brain is the center oí thoughts and oí
directi·es to other parts oí the body. Simply, the brain tells the body
what to do. It works in such a manner that it aííects both emotions
and thoughts. Many things can change brain chemistry, including
the thoughts that we think, but ob·iously, other íactors enter the
picture as well. Because substances can aííect our brains, and our
thoughts, we also ha·e to look at e·erything we ingest. L·eryone has
seen a child who aíter consuming too much sugar begins to beha·e
badly. 1he beha·ior is likely stirred by a chemical process and not
related to the en·ironment at all. Similarly, antidepressants work on
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the brain`s neurotransmitters and ele·ate mood. \hile we ha·e some
control o·er what we think, we must realize that it is our poweríul
brain chemistry that is largely responsible íor our moods, and the
chemicals it contains aííect our thoughts. Con·ersely, what we think
aííects our brains.
1he brain contains billions oí ner·e cells. In íact, we are born
with a certain amount oí neurons that will see us through a long liíe.
1hese ner·e cells, or neurons, die throughout our li·es. Ií you think
that billions oí neurons are not enough, and worry about causing the
death oí the original cells, new research suggests that we are able to
create new connections. 1he implications oí this research are ·ast
and it is reassuring to know that our bodies are always adapting.
1he neurons do not actually physically touch one another,
as there is a synapse, or gap, between each oí them, but in the
complexity oí nature, the neurons do e·entually get their messages
across. Neurons contain axons and dendrites. Most neurons ha·e a
sole axon that íacilitates the transmission oí electrochemical material
to the next neuron. Dendrites-a more complicated and branched
íorm oí material--also allow íor the transmission oí electrochemical
impulses but carries the impulse to the inner core oí a single neuron.
1hus, the neurons ha·e a method oí embracing the substances
within their core, as well as the ability to send messages.
1he neurotransmitters aid the cause and e·entually, the
neurons are able to pro·ide the communication necessary íor
proper íunctioning. Neurotransmitters do íacilitate communication
between neurons, but exactly how thoughts aííect neurotransmitters
is unclear. \hile there is much discussion amongst scientists on
this topic, some theorists maintain that thoughts do ha·e an eííect
on neurotransmitters. Ií in íact that is the case, then what you are
thinking certainly matters. \our thoughts aííect your brain chemistry.
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L·ery thought you think, and e·ery íood, ·itamin or drug
you ingest, potentially has an eííect on your brain. \our thoughts
aííect how neurotransmitters react, but it is important íor you to
understand that it is impossible to trick your brain into beha·ing
a certain way by using aíFrmations alone or by íorcing yourselí to
think in a particular manner. \our heart must be in it. 1hat said,
thoughts do not only aííect how the synapses Fre, but they aííect the
choices people make. \hen people think good thoughts, they tend
to make better decisions in respect to what they put into their bodies.
1his is common sense. \hen you realize that your body needs good
íuel rather than junk íood, and you ha·e the chemical balance that
helps you to make those choices happily, you will end up at your
períect weight. Simply, it is easier to make better choices when your
mind is in a positi·e place.
Some estimates suggest that we ha·e tens oí thousands oí
thoughts each day. Perhaps you are only conscious oí some oí
them as you ignore most oí the things that pop into your head írom
seemingly nowhere. Some oí these thoughts are pleasant, but oíten
your inner critic emerges. \ou may recognize that some oí these
thoughts are related to guilt or desire or anger. 1he thoughts are also
seemingly random in nature, something equated with the Buddhist
concept oí Monkey Mind. 1his concept holds that you go írom one
thought to the next, always thinking about the past or the íuture,
and not really íocusing on what you are doing right now. \ou may
be working and trying to concentrate on the latest sales Fgures, but
then a thought comes: I íorgot to take my suit to the dry cleaners`
or I hope the bus is not late tonight.` Random thoughts-worries,
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íears, desires-creep into your consciousness and ha·e the tendency
to trip you up. In íact, Monkey Mind exacerbates the tendency íor
human beings to think negati·ely, to experience random thoughts,
and to del·e into areas better leít untouched. Monkey Mind is the
critical mind that chatters incessantly but does not help to impro·e
your liíe. Also, it is random in nature and does little good. \hen you
allow your thoughts to mo·e about uncontrolled, you will likely end
up with thoughts that do not ser·e the goal oí weight loss.
Another point is that most oí your thoughts are re-runs` or a
thought that is not new. \ou may watch a re-run oí a tele·ision show
occasionally, but your thousands oí thoughts each day are incessant
and those re-runs-unlike what you mindlessly watch on 1V-- can
thwart your best attempts to manage the way you think. \ou might
obsess about something íor days, only to Fnd that another thought
comes along to make you think that what you were worried about
yesterday is inconsequential, because what is bugging you now is so
much more important. lor example, you may ha·e a big pimple on
your íorehead and it really bothers you, but when you recei·e a phone
call írom a physician stating that your mother is in the hospital, you
suddenly stop thinking about the pimple. Along the same lines, there
are thoughts that come into your consciousness once in a while, but
they are repetiti·e. Perhaps e·ery time you put on a pair oí jeans, you
think the same thought: 1hese pants are too tight. I ha·e to lose
weight.` Unconsciously, this translates to íeelings oí worthlessness.
\ith the same underlying emotion, you might go into the bathroom
and think: I íorgot to buy toothpaste. I can`t belie·e I íorgot to
pick it up at the drugstore!` \ou are berating yourselí íor something
human. \ou ate too much. \ou íorgot to purchase a toiletry. So
what! \ou might ha·e these types oí conscious thoughts six times
or more o·er the course oí three days. \hen you do Fnally get the
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toothpaste, you will not play that thought in your mind again until
you run out. Oí course, you play similar tracks when you run out
oí garbage bags, or shampoo, or milk. 1his is just an example oí
what you do e·ery day. \ou ha·e a lot oí thoughts in your mind.
Most oí those thoughts are re-runs. \ou tend to see these as just
thoughts, but you are oíten not aware oí the emotions to which they
are attached.
\our Monkey Mind tells you that it will take a long time to
lose the weight, that you will ne·er get back into that black cocktail
dress, and that you will ne·er attract the partner oí your dreams
because oí your appearance. 1he list goes on and on. \hen you
last attempted to lose weight, did negati·e thoughts stop you· Ií so,
it is because the unleashed monkey had done a number on you. 1he
only way to get past this problem is to become íamiliar with your
thoughts and their underlying meanings. Realize that what you think
actually aííects how you íeel, and subsequently how you act. Ií you
are íeeling negati·e emotions because you belie·e that your diet is
doomed, you will go ahead and eat another piece oí cake, or you
will skip the workout. \hen you ha·e a negati·e mindset, nothing
seems to matter. \ou belie·e that you will íail no matter what you
do. 1he chatter in your head tells you that your actions do not make
a diííerence, but the truth oí weight loss is that e·ery bit oí acti·ity
counts, and that your íood choices will ultimately determine whether
you are successíul in achie·ing your weight loss goals. Aíter reading
these concepts, you can probably now see how changing your mind
can help you to change your weight.
It is important to understand how your mind works, and
to be able to get a grasp on your thinking, rather than just making
a decision to lose weight. \hen you try to will yourselí to do
something, you are ironically relinquishing control. lorcing yourselí
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to take action might be Fne íor a íew days, or e·en íor a íew weeks,
but ine·itably, you will succumb to a cra·ing, or you will begin to
question your resol·e. 1he loss oí the will to continue on the path
is ine·itable and it is why people say that dieting does not work.
\hile you consciously íorce yourselí to go on a diet, there is an
unconscious part oí you that questions your actions. L·entually, the
monkey you so thought you had under your thumb escapes and the
negati·e thinking returns. low do you get into the mode oí losing
weight without succumbing to the wrath oí the Monkey Mind·
1he answer is simple. \ou ha·e to change your mind. \hile
this is the case, the process oí altering your thinking is not so simple.
low do you change your mind· lirst, you ha·e to understand how
the entire mind works, and not just how your thoughts emerge. \ou
must take a step back and see your mind objecti·ely. 1his is not the
mind you think you ha·e. It is a mind oí great complexity, aligned
with myriad belieís, thoughts, memories, desires and imagination.
\et, e·erything that enters your mind is siíted through a ·eil oí
perception, so what you witness is processed diííerently than íor
anyone else ha·ing the same experience. 1hat is, there is no objecti·e
reality and you percei·e things diííerently írom anybody else. In
order to get to know your thoughts better, simply question all oí
your thoughts as they arise. Do this as oíten as you can, and you will
see a diííerence in your liíe.
\hen you examine each thought in such a way, you are the
dri·er, and not the monkey. 1hat is, the thoughts do not control
you. A simple example is that you think the íollowing thought: I
ha·e ne·er been successíul on a diet in the past.` Is the thought
true· It just may be, but the truth oí the matter is that e·en ií it
is-you ha·e not been successíul at losing weight in the past-this
negati·e thought has the ability to íester and multiply and continue
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to creep into your consciousness in other íorms. Beíore you know it,
you are also thinking: I can`t lose weight` or I am worthless.` By
challenging each thought that enters your consciousness, you are well
on your way to reducing the impact oí Monkey Mind. 1his process
is ·ery empowering. Simply, you do not take all oí your thoughts
seriously, but rather, you just notice them, and then transition them
into a state where they can actually help you.
1o take the example oí the negati·e thought I ha·e ne·er
been successíul on a diet in the past,` you realize that you ha·e not
been able to lose weight, e·er. Oí course, this is a íact, but it need
not lead to a conclusion that you will ne·er lose weight. Most oí our
thoughts íall into one oí two categories, which are thoughts about
the past, or thoughts about the íuture. In this example, you think
that you cannot lose weight in the íuture because you ha·e ne·er lost
weight in the past. 1his is not a íact. It is a belieí. A negati·e belieí
will stop you e·ery time. 1o change your mind, you ha·e to challenge
your belieís.
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' Belieís are the íoundation oí the thought process. Aíter
all, e·erything you ha·e taken into your consciousness in the past
has been e·aluated and either integrated or rejected. People collect
belieís throughout their entire li·es. \e can all relate to the notion
that people in a íamily do things a certain way, or belie·e in some oí
the same things. 1his is because we li·e with the people in our Frst
íamilies, at least most oí the time, and we oíten share DNA. 1here is
much about our li·es that intertwine with íamily members including
religion, culture, an aptitude íor certain hobbies or careers, and e·en
superstitions. 1he idea that you will ha·e bad luck ií you break a
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mirror, or that you are doomed ií you inad·ertently step under a
ladder, are belieís that are based on stories that ha·e been handed
down, but they ha·e no merit. Other belieís come írom a mere
chance occurrence. \ou de·elop a belieí not based on something
írom your íamily or culture, but írom a random e·ent. An example
is that one day, your morning begins badly-you spill orange juice
all o·er the table, you ha·e a screaming match with your kids, you
misplace your keys-and your thought is that this is going to be a
bad day. And guess what· \ou`re right. \ou belie·e it is going to be
a bad day, and this gets into your consciousness and the bad day
maniíests. 1his is what is reíerred to as a selí-íulFlling prophecy.
\et, the bad day starts with a simple belieí. \here did the belieí
originate·
A belieí can come írom anywhere. Again, it can come írom
íamily, but it can also come írom a mere statement that someone
says in passing. \ou may ha·e seen someone become ·ery angry
when he spilled coííee all o·er his white shirt. \ou witnessed the
e·ent and empathically keyed into his emotions. 1he look on his íace
is cemented in your mind. le muttered something under his breath
that suggested because oí the e·ent, it is going to be a bad day. \ou
hear it, hardly gi·e it a thought, but when things start going wrong
íor you aíter you spill a drink, you ponder the original comment,
at least unconsciously. 1hus, once a man spilled coííee on himselí
and he concluded that it will be a bad day, so e·ery time you spill
something, you belie·e it is going to be a bad day. 1hese types oí
ideas and opinions ha·e been accumulating throughout your liíe
írom diííerent places. \hen you begin to belie·e some oí the things
you think, then you begin to li·e by these thoughts and integrate
them as rules.
Challenging belieís can mean the diííerence between
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íailure and success. \et, it is important to remember that not all
belieís are erroneous. Many belieís ha·e ·alidity. 1here are things
that are true and healthy and good íor you. Ií you belie·e that you
can succeed, that is a good thing because it is true. 1he trick is to
eradicate the negati·e belieís that are holding you back, which is why
it is important to examine them Frst. \hat do you belie·e· \hat is
truth and what is a íalsehood· low do you know what is true· Ask
yourselí a question and then listen íor a response. 1he response may
not necessarily come in the íorm oí words. It might be a íeeling that
yes, what you are thinking is true. 1he truth will íeel good. It will
íeel as ií it is right. Sometimes, you are unsure, but more oíten than
not, the indecision will not be based on a gut íeeling, but rather on
your intellect. \our intuition comes through your ·eil oí perception
but you can trust its message. It is coming írom a pure source as
opposed to your e·er-present, always thinking mind. It might take
some time to Fne tune your inner knowing, but it will come ií you
keep practicing.
It is important to connect with your inner selí because
íaulty belieís can thwart the weight loss eííort. Ií you belie·e that
you can`t lose weight, you won`t. \hy attempt something that is
impossible· Ií you knew that no matter what you did, you would
ne·er lose weight, you would ne·er try. Oí course, while that point
is ob·ious, what is not so ob·ious is that you ha·e placed limits
on yourselí by belie·ing something that simply is not true. \ou
belie·ed that you cannot lose weight, but the truth is that you can.
Catching thoughts and challenging them beíore they become belieís
is integral to controlling Monkey Mind. \hen you no longer belie·e
something, thoughts related to the belieí will íade. Getting rid oí
íaulty belieís is just the beginning. Implementing new programming
is also necessary to change your mind.
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Remember the idea that human beings are capable oí
introducing new connections to the brain, something that was
thought impossible years ago· Neuroplasticity is associated with the
notion that brain pathways can change in reaction to stimuli. \e
think positi·ely and see positi·e results. \e eat healthier, and then we
begin to cra·e íoods that are good íor us. Neuroplasticity is a concept
that supports the notion that our thoughts, our en·ironment, and
our actions can change our brains. And because the brain controls
e·ery inch oí our bodies, this is wonderíul news. \ou may be able
to change your brain íunction by acting and thinking diííerently, as
well as by making healthier íood choices. And while this is certainly
applicable to creating wellness, it is also applicable to a number oí
things. \hen you talk about doing something new, implementing
new habits, and thinking new thoughts, you are creating new
connections in your brain, and this is happening beneath the suríace.
Changing your mind is an inside job. It means that you ha·e to
be proacti·e in working on yourselí with the recognition that you can
change your brain communication system, and this in turn changes
how your entire body íunctions. \hen you change your liíestyle íor
the better, you will be changing your emotions, and it will be that
much easier to eat well and exercise. Ií the scientiFc theories are
correct, you may be able to alter the way that your neurotransmitters
react by thinking diííerent thoughts. In íact, antidepressants create
a better íeeling state in the same way. lood can also act to alter the
chemistry in your brain.
1hink oí your mind as an electronic de·ice that contains
numerous apps or applications. \e are essentially programmed to
do certain things. \ou might be programmed to wake up and make
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eggs and bacon, and then at three o`clock eat an ice-cream cone,
and you think that it would be diíFcult to alter these habits. Aíter
all, your aíternoon snack is non-negotiable and you are just not the
íruit and cereal type. \ou research ·arious diets and conclude that
the meal plans will not work íor you because they exclude the íoods
you lo·e, and you cannot íathom ha·ing to li·e without them. Oí
course, you own the apps that are set to a certain way oí eating. \ou
are the one who programmed them, and so you are in control. \ou
can change the apps.
Ob·iously, ií you can change the apps, you don`t ha·e to
keep li·ing the same way. \ou simply ha·e to delete the bacon and
ice cream apps and download the cereal and íruit apps. \ou can
change your habits in this way. lurther, you need not-nor should
you-change your apps all at once. In íact, altering your liíestyle too
drastically will likely lead to a meltdown. 1he phenomenon where
your dietary habits change íor the worse aíter you ditch the plan is
oíten reíerred to as diet backlash. 1he idea oí diet backlash is that
you make changes too drastically so you ne·er integrate the good
messages, and you e·entually gi·e up. Rather, you plunge ahead,
ha·ing been caught up in the excitement oí ·isualizing yourselí
se·eral sizes smaller, but you ha·e not really thought things through.
Crash dieting, or making any sort oí drastic change, will not ser·e
your brain chemistry well. It is important that you not make radical
shiíts.
\hen you change your apps, think small. \ith only slight
·ariances, you will lose weight healthíully without suííering, and you
will see results e·ery month. low do you make small changes· Ií
you are waking up and eating a big breakíast oí eggs, bacon, orange
juice, toast and butter, and you are resistant to changing this pattern,
you need not discard the habit completely. \ou want to eat healthier,
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and you also want to shed pounds. Ií weight loss is your desire, you
must either eat íewer calories or exert more energy, whether you are
doing so purposeíully or not. Simply substitute some oí your typical
selections with a healthier choice. A Fx íor the breakíast just noted
might be to ha·e one egg with turkey bacon and whole-wheat toast
with a cholesterol lowering spread. Keep the orange juice because
it`s healthy, but ií you water it down, you will reduce your calorie
intake e·en íurther. 1his same principle may be applied to a number
oí situations. Do you usually order a soda and a large buttered
popcorn at the mo·ie theater· Instead, choose a diet drink and a
small popcorn without the butter. 1his small change could sa·e you
hundreds oí calories.
Changing your apps is not diíFcult. It is a process that is
associated with making small changes. \ou are reprogramming your
computer. \ou are rewiring your brain. \hen you make a decision
to eat cashew nuts and an apple as a snack, instead oí potato chips
and dip, you are utilizing a new app. \hen you do this consistently,
you are in the process oí changing the app íor the long haul. 1his
change may not be permanent. Just like you buy soítware íor a trial
run that stops working in 30 days, you can try the change íor a short
time. \ou eat a healthy snack and realize that it tastes good, so you
stop buying potato chips altogether. \ou do this ·oluntarily because
you ha·e íound a delicious treat that makes you íeel better, but when
you make this a conscious choice, you are changing the app, at least
íor a while. Again, like a computer application, things change. Apps
become obsolete. Aíter a month, you may not want to see another
cashew nut. No one likes to do the same thing o·er and o·er again.
So you change the app again. Next, you might want to try apricots or
yogurt or cheese. Change is good, and changing your apps will help
you to thri·e mentally and emotionally as you lose weight.
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Recent authors ha·e recommended that habits, or eating
some oí the same meals o·er and o·er again, can help to cement a
healthy liíestyle, but such tactics can actually lead to íailure. Lating
the same things o·er and o·er again, or li·ing with the diet mentality,
is boring. lurther, depri·ation can shake loose e·en the most
dedicated dieter. \hen you are eating what you like, but not ·arying
your repertoire, you will grow tired oí the same old things, and this
can lead to an abandon oí your plan. \ou may suddenly decide to
get rid oí all your new apps, and download the old ones again just
because you cra·e change, but that would be detrimental.
1hinking oí your brain as a computer containing apps helps
you to understand how your mind works and how you can change
it. \ou learned that changing your mind is really not that diíFcult.
At this point, you may be wondering how the apps you programmed
can be so easily altered when your brain is like a computer. In other
words, ií your brain is programmed a certain way, it seems that it
should just continue on that path íore·er, barring some signiFcant
inter·ention. 1he ability to change apps just seems too easy. But
the human mind is probably more nexible than you realize. 1his
is because while the analogy oí the brain to the computer works,
it only goes so íar. \ou are more than a machine, so altering your
apps is possible, but there is something larger than your brain and
your mind that enters the picture. 1he inexplicable thing that works
behind the scenes is your inner selí.
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\ou are a multi-dimensional being. \ou are human, oí
course, and you know that you ha·e a íully íunctioning body and
mind. \ou can íeel things, sense temperature and taste íood. \ou
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can grasp onto a tangible item and use it. \ou can run, you can
paint a portrait, and you can sing. \ou can do a number oí physical
things, but what is inside you is what holds you together. \our
íoundation-what makes you you`-is your spirit. \ou as a human
being, and you as a spiritual being, li·e in a world where you ha·e a
multitude oí responsibilities. \ou work and take care oí your home.
\ou worry where the rent money will come írom, or whether you
will ha·e to endure another root canal. \ou worry about the saíety
oí your children. \hen you think about it, the stress is unnecessary
because what you are worrying about is temporary. \ou know this
intellectually, but it is hard íor us to really integrate this concept.
It is diíFcult íor us to see these important elements oí liíe as
unimportant. On some le·el, we know that we are spiritual entities
Frst --an entity that knows no physical death and goes on íore·er-
but our problems seem ·ery real. 1he understanding oí who we
are does not change us automatically. Still, we change a little bit at a
time. Soul relationships become more important than the electric bill
we can`t pay because the íormer is something that lasts íor eternity,
while the other represents a temporary diíFculty that is part oí the
challenges oí li·ing liíe on Planet Larth. Once this knowledge is
íully integrated, we are changed íore·er. \hile this is by no means an
instantaneous change, it is true that understanding your spirituality is
the íoundation that helps you to change your perspecti·e.
As you go through liíe, you gain both book and experiential
knowledge, and while one can say that the latter is purer, both
con·erge to pro·ide you with the opportunity to change. \ou may
ask a question and then Fnd the answer in a book, or you may ha·e
an experience and talk to someone else to ·alidate it. As you embark
on your spiritual journey, you are changing, and that changes your
perception. \our perception is the lens with which you ·iew liíe. It
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is your perspecti·e, your point oí ·iew, but while that is the case,
your perception changes o·er time. \hen you get in touch with your
inner selí, your perception will change immeasurably.
\our soul or higher selí is an intangible but important part
oí yourselí that actually plays a role in your success. Although
your inner you` plays a critical role related to beha·ior, you are
still a physical being that relies on the body to íunction according
to the laws oí science. Again, your brain contains neurons that
communicate with the rest oí your body, and you can program your
mind. By changing your apps, you will make better íood choices.
Oí course, when your soul is in congruence with those changes, the
results are extremely poweríul. At that point, you will lose weight
with great ease.
Ií you cut calories and exercise more, you will lose weight.
lowe·er, ií you are not íully on board, the changes you make will
likely not last. \ou may go through the motions-counting calories
and hitting the treadmill-but at some point, your enthusiasm will
íade. 1hat is why it is so important to align your mind with your
spirit. 1his will help you to become íully engaged in the process.
1he change is something that happens o·er the course oí months
so it makes sense to change your habits gradually. Mo·e towards a
healthy liíestyle and you will see results e·ery day in terms oí ·itality,
satiety, and oí course, weight loss. One oí the most important things
to remember is that this is a process. \ou probably gained weight
o·er a long stretch oí time, and it will take time to lose it, but ií you
íollow this program you will ne·er suííer nor íeel depri·ed. And
once you are at your períect weight, you will probably agree that the
process has been worthwhile. Not only will you be thinner, but you
also will experience radical growth in respect to your soul`s journey.
Understanding your soul is diííerent írom understanding the
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physical íunctioning oí the brain. \e know the mind is attached to
the brain and a bit about how it works, but the soul is more illusi·e.
Perhaps the only scientiFc research on the soul was conducted
early in the twentieth century by Dr. Duncan MacDougall where he
concluded that the soul weighs 21 grams. 1hat the soul can be thought
oí as tangible or quantiFable is interesting, but Dr. MacDougall`s
body weighing acti·ity is not considered scientiFcally ·alid. Also,
e·en ií the soul has actual weight, its essence and experience diííers
íor e·eryone. More recent research shows greater promise. Dr. Sam
Parnia has been engaged in a project that attempts to determine
whether near death experiences are Fctions oí the brain, or true
spiritual e·ents. Ií he is successíul in this quest, there could be
scientiFc e·idence oí the soul`s existence in the íuture.
Understanding our soul`s mission and connecting to it can
help us to lose weight. \ou do ha·e a soul, and it plays a role in
weight loss, but how it is integrated really depends on how much
you want to explore it. 1his is not something that can be rushed, so
this understanding and connection will come o·er a period oí time.
In the mean time, understanding how your body and mind works
and how to make changes is key. lowe·er, your imagination will
accelerate your progress as you make these gradual changes.
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Changing the apps sounds like something you do on a
computer, and while you can systematically alter the apps that exist
in your mind, it really is not done the same way as it is done on a
computer. Aíter all, you are a human being. 1he computer is just
a metaphor. \our mind is still a mystery e·en though you know
how your brain ,the hardware, and your mind ,the soítware, work
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together. \ou know what imagination is, but ha·e you used it lately·
\hen you were in kindergarten, your teachers probably prompted
you to use your imagination to draw pictures or create models out
oí clay. \ou were likely encouraged throughout elementary school to
create things írom your imagination. But as you grew older, you were
less encouraged to use your imagination and were instead guided
toward more practical endea·ors. Oí course, while this would not
yield a room íull oí robots, it does make Jack a ·ery dull boy.
\our imagination can help you to change your mind because
it allows you to ·isualize, think about things in a diííerent way, and
to create a íuture that you want to mo·e towards. \our imagination
takes you beyond your senses and into a world that you make. \ou
decide what will happen to you, and when you realize that you are
able to use your creati·ity to change your liíe, you will begin to see
what is possible. la·e you e·er pasted a picture oí your head on the
body oí a model you cut out oí a magazine· It seems a silly thing
to do, but it actually helps you to see yourselí diííerently. \ou don`t
need to make a collage to see yourselí in a new light. Visualize how
you will look when you are thinner. \ou may not be able to do this
immediately but your new selí will emerge in your mind`s eye o·er
time. 1his is one beneFt oí ha·ing a human mind. \ou can create
your world, and that includes a world with a slimmer, happier, more
·ital you.
1he use oí pictures, ·ision boards, mind mo·ies, and guided
meditation helps people to clearly decide on a goal. lor weight loss,
you might want to create a mo·ie in your mind where you think
about how you will look aíter you achie·e your weight loss goal. Ií
you ha·e already been at this desirable weight, you might want to
Fnd a picture oí yourselí and post it on the reírigerator or keep it
by your desk. 1he more you see yourselí the way you will be, the
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more you will belie·e that it is possible. And as you know, belie·ing
something is an important component íor e·entually making your
desires materialize.
Spend a íew minutes each morning, just aíter you wake up,
thinking oí your new body and how you will be íeeling and what you
will be doing. \ou might want to picture yourselí in a bathing suit
taking a morning swim in the ocean, then warming your íeet in the
sand beíore Fnally rinsing oíí. \hile you ·isualize yourselí in this
manner-experiencing an acti·e, healthy liíe where you look and
íeel great-- also experience the íeeling oí pride and happiness as you
no longer struggle, but are able to li·e the liíe you always desired.
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\ou learned about the intrusion oí unwanted thoughts
or your Monkey Mind, but e·erything that comes into your
consciousness through your senses comes through a ·eil oí
perception. 1he exciting part oí this is that e·erybody`s perception
is diííerent. \our perception is in part attached to your DNA, your
personality, your inner knowing, and how your senses work. Ií you
are blind or deaí íor example, your sense oí touch, taste and smell
will be heightened, but ií you are a ·isual artist, you may percei·e the
world aesthetically through your eyes where other senses become
secondary. \our perception enters the picture because it plays a role
in how the iníormation írom the outside world, and írom your inner
core, con·erge to íorm thoughts, and again, the thoughts you think
ha·e a dramatic impact on how you íeel and ultimately what you do.
\hen you use your imagination, you do so through your own unique
perspecti·e.
Some words oí ad·ice are to question your negati·e thoughts,
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eradicate them, and use your imagination to replace them with new
ideas. Once you are able to do this, you will alter the way you percei·e
the world. 1he question is not whether perception aííects your
thinking or whether your thinking aííects your perception because
both are true, but rather, what will you do to change your mind·
1he ideas to come írom this chapter-questioning e·ery thought,
eradicating íaulty belieís, changing your apps, getting in touch with
your inner selí, and using your imagination to create your íuture-
will help you achie·e weight loss success. And all oí these things are
attached to your mind and how you think.
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\hen you started this chapter, you may not ha·e anticipated
reading about your spirituality or your perception oí the world.
\hile this Frst chapter does address the mind, and compares it
to a computer, you ha·e also been exposed to the notion that the
mind and spirit are connected, and that your perception makes you
uniquely you. As you read through this book, you will be introduced
to the science oí emotions and you will learn more about spirituality
and how your perception makes all the diííerence.
But Frst, in the íollowing chapter, you will be introduced to
your physical body, which is not detached írom your mind and spirit,
but is also-like ha·ing a mind-a uniquely human experience.
1hat is, as we walk around, we do so in physical armor and it is that
armor that protects us írom the en·ironment, but what is important
to acknowledge is that the physical armor is what we are trying to
change here. So understanding exactly how your body works is ·ital.