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Lewis B. Smedes - Forgive & Forget: Healing the Hurts We Don't Deserve
"Forgiveness is God's invention for coming to terms with a world in which, despite their best intentions, people
are unfair to each other and hurt each other deeply. He began by forgiving us. And he invites us all to forgive
each other."
Lewis B. Smedes - Forgive & Forget: Healing the Hurts We Don't Deserve
"None of us wants to admit that we hate someone...When we deny our hate we detour around the crisis of
forgiveness. We suppress our spite, make adjustments, and make believe we are too good to be hateful. But the
truth is that we do not dare to risk admitting the hate we feel because we do not dare to risk forgiving the person
we hate."
Lewis B. Smedes - Forgive & Forget: Healing the Hurts We Don't Deserve
"We attach our feelings to the moment when we were hurt, endowing it with immortality. And we let it assault
us every time it comes to mind. It travels with us, sleeps with us, hovers over us while we make love, and
broods over us while we die. Our hate does not even have the decency to die when those we hate die--for it is a
parasite sucking OUR blood, not theirs. There is only one remedy for it. [forgiveness]
Lewis B. Smedes - Forgive & Forget: Healing the Hurts We Don't Deserve
"You will know that forgiveness has begun when you recall those who hurt you and feel the power to wish them
well."
Lewis B. Smedes - Forgive & Forget: Healing the Hurts We Don't Deserve
"Their pain [the injurer's pain at having injured you] and your pain create the point and counterpoint for the
rhythm of reconciliation. When the beat of their pain is a response to the beat of yours, they have become
truthful in their feelings...they have moved a step closer to a truthful reunion."
Lewis B. Smedes - Forgive & Forget: Healing the Hurts We Don't Deserve
"...Forgiving is not having to understand. Understanding may come later, in fragments, an insight here and a
glimpse there, after forgiving."
Lewis B. Smedes - Forgive & Forget: Healing the Hurts We Don't Deserve
"You can forgive someone almost anything. But you cannot tolerate everything...We don't have to tolerate what
people do just because we forgive them for doing it. Forgiving heals us personally. To tolerate everything only
hurts us all in the long run."
Lewis B. Smedes - Forgive & Forget: Healing the Hurts We Don't Deserve
"The rule is: we cannot really forgive ourselves unless we look at the failure in our past and call it by its right
name."
Lewis B. Smedes - Forgive & Forget: Healing the Hurts We Don't Deserve
"When we forgive evil we do not excuse it, we do not tolerate it, we do not smother it. We look the evil full in
the face, call it what it is, let its horror shock and stun and enrage us, and only then do we forgive it."
Lewis B. Smedes - Forgive & Forget: Healing the Hurts We Don't Deserve
"If we say that monsters [people who do terrible evil] are beyond forgiving, we give them a power they should
never have...they are given the power to keep their evil alive in the hearts of those who suffered most. We give
them power to condemn their victims to live forever with the hurting memory of their painful pasts. We give the
monsters the last word."
Lewis B. Smedes - Forgive & Forget: Healing the Hurts We Don't Deserve
"With a little time, and a little more insight, we begin to see both ourselves and our enemies in humbler profiles.
We are not really as innocent as we felt when we were first hurt. And we do not usually have a gigantic monster
to forgive; we have a weak, needy, and somewhat stupid human being. When you see your enemy and yourself
in the weakness and silliness of the humanity you share, you will make the miracle of forgiving a little easier."
Lewis B. Smedes - Forgive & Forget: Healing the Hurts We Don't Deserve
Lewis B. Smedes - Forgive & Forget: Healing the Hurts We Don't Deserve
"The problem with revenge is that it never gets what it wants; it never evens the score. Fairness never comes.
The chain reaction set off by every act of vengeance always takes its unhindered course. It ties both the injured
and the injurer to an escalator of pain...Why do family feuds go on and on?...the reason is simple: no two
people, no two families, ever weigh pain on the same scale."
Lewis B. Smedes - Forgive & Forget: Healing the Hurts We Don't Deserve
"Gandhi was right: if we all live by 'an eye for an eye' the whole world will be blind. The only way out is
forgiveness."
Sidney and Suzanne Simon - Forgiveness: How To Make Peace With Your Past And Get On With Your Life"
All the years you have waited for them to "make it up to you" and all the energy you expended trying to make
them change (or make them pay) kept the old wounds from healing and gave pain from the past free rein to
shape and even damage your life. And still they may not have changed. Nothing you have done has made them
change. Indeed, they may never change. Inner peace is found by changing yourself, not the people who hurt
you. And you change yourself for yourself, for the joy, serenity, peace of mind, understanding, compassion,
laughter, and bright future that you get."
Lewis B. Smedes - The Art of Forgiving: When You Need To Forgive And Don't Know How
"When you give up vengeance, make sure you are not giving up on justice. The line between the two is faint,
unsteady, and fine...Vengeance is our own pleasure of seeing someone who hurt us getting it back and then
some. Justice, on the other hand, is secure when someone pays a fair penalty for wronging another even if the
injured person takes no pleasure in the transaction. Vengeance is personal satisfaction. Justice is moral
accounting...Human forgiveness does not do away with human justice."
Lewis B. Smedes - The Art of Forgiving: When You Need To Forgive And Don't Know How
"I have discovered that most people who tell me that they cannot forgive a person who wronged them are
handicapped by a mistaken understanding of what forgiving is."
Lewis B. Smedes - The Art of Forgiving: When You Need To Forgive And Don't Know How
"God is the original, master forgiver. Each time we grope our reluctant way through the minor miracle of
forgiving, we are imitating his style. I am not at all sure that any of us would have had imagination enough to
see the possibilities in this way to heal the wrongs of this life had he not done it first."
Lewis B. Smedes - The Art of Forgiving: When You Need To Forgive And Don't Know How
Lewis B. Smedes - The Art of Forgiving: When You Need To Forgive And Don't Know How
"A wise judge may let mercy temper justice but may not let mercy undo it."
Lewis B. Smedes - The Art of Forgiving: When You Need To Forgive And Don't Know How
"Forgiving is an affair strictly between a victim and a victimizer. Everyone else should step aside...The worst
wounds I ever felt were the ones people gave to my children. Wrong my kids, you wrong me. And my hurt
qualifies me to forgive you. But only for the pain you caused me when you wounded them. My children alone
are qualified to forgive you for what you did to them."
Lewis B. Smedes - The Art of Forgiving: When You Need To Forgive And Don't Know How
"I am certain that people never forgive because they believe they have an obligation to do it or because someone
told them to do it. Forgiveness has to come from inside as a desire of the heart. Wanting to is the steam that
pushes the forgiving engine."
Lewis B. Smedes - The Art of Forgiving: When You Need To Forgive And Don't Know How
"Not even God can make something fair out of what is intrinsically unfair. Only one thing can be done.
Something must break through the crust of unfairness and create a chance for a new fairness. Only forgiveness
can make the breakthrough."
Lewis B. Smedes - The Art of Forgiving: When You Need To Forgive And Don't Know How
"God invented forgiving as a remedy for a past that not even he could change and not even he could forget. His
way of forgiving is the model for our forgiving."
Lewis B. Smedes - The Art of Forgiving: When You Need To Forgive And Don't Know How
"I worry about fast forgivers. They tend to forgive quickly in order to avoid their pain. Or they forgive fast in
order to get an advantage over the people they forgive. And their instant forgiving only makes things
worse...People who have been wronged badly and wounded deeply should give themselves time and space
before they forgive...There is a right moment to forgive. We cannot predict it in advance; we can only get
ourselves ready for it when it arrives...Don't do it quickly, but don't wait too long...If we wait too long to
forgive, our rage settles in and claims squatter's rights to our souls."
Lewis B. Smedes - The Art of Forgiving: When You Need To Forgive And Don't Know How
"Spoken forgiving, no matter how heartfelt, works best when we do not demand the response we want. I mean
that when we tell people we forgive them, we must leave them free to respond to our good news however they
are inclined. If the response is not what we hoped for, we can go home and enjoy our own healing in private."
Lewis B. Smedes - The Art of Forgiving: When You Need To Forgive And Don't Know How
"How many times should you forgive your household bruiser? You should not even think about forgiving him.
Not yet. Not as long as he has his foot on your neck. Your problem at this point is not forgiving. Your problem
is how to get out of his reach. Once you get away from him, you can think about forgiving him."
Lewis B. Smedes - The Art of Forgiving: When You Need To Forgive And Don't Know How
"Forgive a wife-slammer if you can. But you don't have to live with him. Forgive a husband who is abusing
your children if you can. But only after you kick him out of the house. And if you can't get him out, get help. It's
available. In the meantime, don't let him near the kids, and don't let anyone tell you that if you forgive him it
means you have to stay with him. [There's an important difference between forgiving a person and tolerating
their bad behavior.]"
Lewis B. Smedes - The Art of Forgiving: When You Need To Forgive And Don't Know How
"Forgiving does not usually happen at once. It is a process, sometimes a long one, especially when it comes to
wounds gouged deep. And we must expect some lapses...some people seem to manage to finish off forgiving in
one swoop of the heart. But when they do, you can bet they are forgiving flesh wounds. Deeper cuts take more
time and can use a second coat."
Lewis B. Smedes - The Art of Forgiving: When You Need To Forgive And Don't Know How
"Forgiving does not erase the bitter past. A healed memory is not a deleted memory. Instead, forgiving what we
cannot forget creates a new way to remember. We change the memory of our past into a hope for our future."
Beverly Flanigan - Forgiving The Unforgivable: Overcoming the Legacy of Intimate Wounds
"Forgiveness has nothing to do with forgetting...A wounded person cannot--indeed, should not--think that a
faded memory can provide an expiation of the past. To forgive, one must remember the past, put it into
perspective, and move beyond it. Without remembrance, no wound can be transcended."
Beverly Flanigan - Forgiving The Unforgivable: Overcoming the Legacy of Intimate Wounds"
A [seemingly] unforgivable injury is a profound and irreversible assault on the fundamental belief system of the
person who has been injured...It is not the battering but what happens to a battered woman's beliefs as a result of
the battering that makes [the injury seemingly so] unforgivable...[the most serious] injuries separate people
from the very ideas they once believed were true--beliefs about themselves, the world, other people, good and
bad, right and wrong, the future, and even the validity of the history they have shared with the person who hurt
them...The forgiving process is one in which both morality and meaning are defined and redefined until the
world again makes sense [to the person injured]."
Beverly Flanigan - Forgiving The Unforgivable: Overcoming the Legacy of Intimate Wounds
"Forgiveness is a rebirth of hope, a reorganization of thought, and a reconstruction of dreams. Once forgiving
begins, dreams can be rebuilt. When forgiving is complete, meaning has been extracted from the worst of
experiences and used to create a new set of moral rules and a new interpretation of life's events."
Beverly Flanigan - Forgiving The Unforgivable: Overcoming the Legacy of Intimate Wounds
"In a way, forgiving is only for the brave. It is for those people who are willing to confront their pain, accept
themselves as permanently changed, and make difficult choices. Countless individuals are satisfied to go on
resenting and hating people who wrong them. They stew in their own inner poisons and even contaminate those
around them. Forgivers, on the other hand, are not content to be stuck in a quagmire. They reject the possibility
that the rest of their lives will be determined by the unjust and injurious acts of another person."
Gordon Dalbey - Letter to the Editor, The Christian Century (November 20-7, 1991)
"The Risen Christ proclaimed not that we 'have to forgive,' but rather, that at last we CAN forgive--and thereby
free ourselves from consuming bitterness and the offender from our binding condemnation. This process
requires genuine human anger and grief, plus--and here is the awful cost of such freedom--a humble willingness
to see the offender as God sees that person, in all his or her terrible brokenness and need for God's saving
power. I would never tell another, 'You have to forgive.' But my uncomfortable duty as a Christian is to confess
the truth, so lethal to our self-centered human nature: 'Jesus, who suffered your sin unto his own death, calls you
likewise to forgive, so that God's purposes may be accomplished in both you and your offender."
Lewis Smedes - Forgiveness: The Power To Change The Past (article, Christianity Today, January 7, 1983)
"Vengeance is having a videotape planted in your soul that cannot be turned off. It plays the painful scene over
and over again inside your mind...And each time it plays you feel the clap of pain again...Forgiving turns off the
videotape of pained memory Forgiving sets you free."
Lewis Smedes - Forgiveness: The Power To Change The Past (article, Christianity Today, January 7, 1983)
"To forgive is to set a prisoner free and discover that the prisoner was you."
Philip Yancey - The Unnatural Act (article, Christianity Today, April 8, 1991)
"Forgiveness is the only way to break the cycle of blame--and pain--in a relationship...It does not settle all
questions of blame and justice and fairness...But it does allow relationships to start over. In that way, said
Solzhenitsyn, we differ from all animals. It is not our capacity to think that makes us different, but our capacity
to repent, and to forgive."
"It is possible to have pardon without forgiveness--a murderer can be pardoned by the governor, but that does
not mean the victim's family has forgiven him. And there can be forgiveness without pardon. In 1986, Michael
Saward, a well-known Anglican evangelical, answered the door of his London vicarage. The three men who
stood in his doorway pounded Saward over the head with a cricket bat, fracturing his skull. Then they broke
into the vicarage, raped Saward's daughter, and beat up her boyfriend. The three were quickly arrested, and in a
television interview shortly afterward, a badly battered Saward touched the British nation by publicly forgiving
his assailants. But when the men were sentenced to prison terms of three to five years, Saward frankly criticized
the sentences as too lenient."
Robert D. Enright et alia - Must a Christian Require Repentance Before Forgiving? [Luke 17:3] (article, Journal
of Psychology and Christianity, 1990)
"It is potentially dangerous if pastoral counselors insist on a client's withholding forgiveness until the other
repents. We can easily imagine a devastated client who is trapped in bitterness or even hatred because of the
legalistic requirement that the other must repent. The client's psychological well-being is now dependent on the
other's response."
George Herbert -
"He that cannot forgive others, breaks the bridge over which he himself must pass if he would reach heaven; for
everyone has need to be forgiven."
"Not to forgive is to be imprisoned by the past, by old grievances that do not permit life to proceed with new
business. Not to forgive is to yield oneself to another's control...to be locked into a sequence of act and
response, of outrage and revenge, tit for tat, escalating always. The present is endlessly overwhelmed and
devoured by the past. Forgiveness frees the forgiver. It extracts the forgiver from someone else's nightmare."
"You can't forgive what you refuse to remember, any more than you can seek treatment for a disease whose
symptoms you have yet to notice."
"Let's get one thing straight: Forgiving is not something you do for someone else. It is not even something you
do because you SHOULD, according to the standards of religious belief or human decency. Forgiving is
something that you do for yourself. It is one way of becoming the person you were created to be--and fulfilling
God's dream of you is the only way to true wholeness and happiness. You NEED to forgive so that you can
move forward with life. An unforgiven injury binds you to a time and place someone else has chosen; it holds
you trapped in a past moment and in old feelings."
"Ask for divine help in your struggle to forgive. The God of the Judeo-Christian tradition has an ancient
reputation for compassion and mercy. Try praying FOR your enemy. Don't just ask for a change in that person's
heart or behavior; really pray FOR him or her. You may find it hard to find words for such a prayer, but words
are not necessary to the God who knows your mind and heart. Just stand before God with that person at your
side, and let God's love wash over both of you until it penetrates your heart."
Joan Borysenko - Forgiveness: A Bold Choice For A Peaceful Heart (in Preface to this book by Robin
Casarjian)
"Forgiveness entails the authentic acceptance of our own worthiness as human beings, the understanding that
mistakes are opportunities for growth, awareness and the cultivation of compassion, and the realization that the
extension of love to ourselves and others is the glue that holds the universe together. Forgiveness...is not a set of
behaviors, but an attitude."
"Sometimes choices are made in the name of forgiveness while what is occurring isn't forgiveness at all. It is
important not to confuse being forgiving with denying your own feelings, needs, and desires. Forgiving doesn't
mean being passive and staying in a job or a relationship that clearly doesn't work for you or is abusive. It is
important that you are clear about your boundaries. What is acceptable for you? If you are willing to allow
unacceptable behavior again and again in the name of 'forgiveness,' you are more than likely using 'forgiveness'
as an excuse not to take responsibility for taking care of yourself or as a way to avoid making changes."
"Don't allow your self-forgiveness to be contingent upon somebody else's readiness or willingness to forgive
you. They may get something out of holding on to anger that they aren't ready to let go of. They may be too
frightened or wounded to let go of their anger. Feeling angry may be an important part of their healing process
at this time. Allow others to be where they are. Respect their right to feel the way they feel."
Catherine Ponder
When you hold resentment toward another, you are bound to that person or condition by an
emotional link that is stronger than steel. Forgiveness is the only way to dissolve that link and get
free.
Israel Zangwill
The Past: Our cradle, not our prison; there is danger as well as appeal in its glamour. The past is for
inspiration, not imitation, for continuation, not repetition.
Mahatma Gandhi
If we practice and eye for an eye and a tooth for a tooth, soon the whole world will be blind and
toothless.
Alden Nowlan
The day the child realizes that all adults are imperfect, he becomes an adolescent; the day he
forgives them, he becomes an adult; the day he forgives himself, he becomes wise.
Mahatma Gandhi
The weak can never forgive. Forgiveness is the attribute of the strong.
Unknown
To forgive is to set a prisoner free and discover the prisoner was YOU.
Koran
He who forgiveth, and is reconciled unto his enemy, shall receive his reward from God; for he loveth
not the unjust doers.
Ausonius
Forgive many things in others; nothing in yourself.
Mahatma Gandhi
The weak can never forgive. Forgiveness is the attribute of the strong.
Josh Billings
There is no revenge so complete as forgiveness.
Oscar Wilde
Always forgive your enemies--nothing annoys them so much.
Alexander Pope
To err is human; to forgive, divine.
Ed Howe
A woman who can't forgive should never have more than a nodding acquaintance with a man.
These visualization quotes are some of my favorites. They help to remind me that in
order to manifest anything into my life, I must first be able see it in my mind. I hope
they help you in your search for success!
"You must see your goals clearly and specifically before you can set out for them. Hold
them in your mind until they become second nature."
Les Brown
Robert Collier
"Make sure you visualize what you really want, not what someone else wants for you."
Jerry Gillies
"To visualize is to see what is not there, what is not real -- a dream . To visualize is, in
fact, to make visual lies . Visual lies, however, have a way of coming true."
Peter McWilliams
visualization quotes
"Ordinary people believe only in the possible. Extraordinary people visualize not what is
possible or probable, but rather what is impossible. And by visualizing the impossible,
they begin to see it as possible."
Cherie Carter-Scott
"Formulate and stamp indelibly on your mind a mental picture of yourself as succeeding.
Hold this picture tenaciously. Never permit it to fade. Your mind will seek to develop the
picture...Do not build up obstacles in your imagination."
"My method is different. I do not rush into actual work. When I get a new idea, I start at
once building it up in my imagination, and make improvements and operate the device
in my mind. When I have gone so far as to embody everything in my invention, every
possible improvement I can think of, and when I see no fault anywhere, I put into
concrete form the final product of my brain."
Nikola Tesla
1856-1943, Croatian Physicist and Electrical Engineer
"Fantasies are more than substitutes for unpleasant reality; they are also dress
rehearsals, plans. All acts performed in the world begin in the imagination."
"Without this playing of fantasy, no creative work has ever yet come to birth...the debt
we owe to the play of imagination is incalculable."
Jung
VisualizationQuotes
"There is no fate ,but what we create."
- Sarah Coonor
Visualization Quotes
"I've discovered that numerous peak performers use the skill of mental
rehearsal of visualization. They mentally run through important events before
they happen."
- Charles A. Garfield
Visualization Quotes
"When confronted with a situation that appears fragmented or impossible, step
back, close your eyes, and envision perfection where you saw brokenness. Go
to the inner place where there is no problem, and abide in the consciousness of
well-being."
- Alan Cohen
Visualization Quotes
"You are living simultaneously in two worlds, two realities: the inner reality of
your thoughts, emotions and attitudes, and the outer reality of people, places,
things and events. Because we fail to separate these Inner and Outer worlds,
we allow ourselves to become dominated by the Outer world of appearances,
and we use the Inner world solely as a 'mirror' for whatever happens to us. Our
Inner world reacts constantly and because we spend all of our time simply
reacting, we never experience our power. Ironically, you begin changing your
reality the day, the hour, the minute you cease constantly reacting to it."
- John Kehoe
Visualization Quotes
"The entrepreneur is essentially a visualizer and an actualizer... He can
visualize something, and when he visualizes it he sees exactly how to make it
happen."
- Robert L. Schwartz
Visualization Quotes
"Death? Why this fuss about death? Use your imagination, try to visualize a
world without death! Death is the essential condition of life, not an evil."
- Charlotte Perkins Gilman
Visualization Quotes
"To visualize is to see what is not there, what is not real -- a dream . To
visualize is, in fact, to make visual lies . Visual lies, however, have a way of
coming true."
- Peter McWilliams
Visualization Quotes
"You can bring into your life more power, more wealth, more health, more
happiness, and more joy by learning to contact and release the hidden power of
your subconscious mind."
- Dr. Joseph Murphy
Visualization Quotes
"What the mind can conceive and believe it can achieve."
- Napoleon Hill
Motivational Quotations - Visualization Quotes & Motivational Quotations
I hope the followingvisualization quotes motivate you to use your mind to help further
your goals and dreams.
Visualization Quote #1
"See things as you would have them
be instead of as they are."
- Robert Collier
Visualization Quote #3
"Visualization is daydreaming with a purpose."
- Bo Bennett
Visualization Quote #5
"You must see your goals clearly and specifically before you can set out for
them. Hold them in your mind until they become second nature."
- Les Brown
Visualization Quote #6
"Ordinary people believe only in the possible. Extraordinary people visualize
not what is possible or probable, but rather what is impossible. And by
visualizing the impossible, they begin to see it as possible."
- Cherie Carter-Scott
Visualization Quote #7
"Surely there is grandeur in knowing that in the realm of thought, at least, you
are without a chain; that you have the right to explore all heights and depth;
that there are no walls nor fences, nor prohibited places, nor sacred corners in
all the vast expanse of thought."
- Robert Green Ingersoll
Visualization & Motivational Quotation #8
"Nimble thought can jump both sea and land."
- William Shakespeare
Visualization Quote #9
"Imagination gives you the picture. Vision gives you the impulse to make the
picture your own."
- Robert Collier
This post marks the end of a short spell about visualization – these visualization and mental imaging
techniques have been used by some of the most successful people in the world – read the following
quotes from some of these people and put the power of visualization to use in your own life!
“I am thought. I can see what the eyes cannot see. I can hear what the ears cannot hear. I can feel
what the heart cannot feel.” – Peter Nivio Zarlenga
“Visualization and belief in a pattern of reality activates the creative power of realization.” – A. L.
Linall, Jr.
“Surely there is grandeur in knowing that in the realm of thought, at least, you are without a
chain; that you have the right to explore all heights and depth; that there are no walls nor fences,
nor prohibited places, nor sacred corners in all the vast expanse of thought.” – Robert Green
Ingersoll
God gave you a gift of 86,400 seconds today. Have you used one to say "thank you?" ~William A.
Ward
The Pilgrims made seven times more graves than huts. No Americans have been more impoverished
than these who, nevertheless, set aside a day of thanksgiving. ~H.U. Westermayer
If the only prayer you said in your whole life was, "thank you," that would suffice. ~Meister Eckhart
Gratitude is the memory of the heart. ~Jean Baptiste Massieu, translated from French
When we were children we were grateful to those who filled our stockings at Christmas time. Why are
we not grateful to God for filling our stockings with legs? ~G.K. Chesterton
The only people with whom you should try to get even are those who have helped you. ~John E.
Southard
As each day comes to us refreshed and anew, so does my gratitude renew itself daily. The breaking of
the sun over the horizon is my grateful heart dawning upon a blessed world. ~Terri Guillemets
I would maintain that thanks are the highest form of thought; and that gratitude is happiness doubled
by wonder. ~G.K. Chesterton
You say grace before meals. All right. But I say grace before the concert and the opera, and grace
before the play and pantomime, and grace before I open a book, and grace before sketching, painting,
swimming, fencing, boxing, walking, playing, dancing and grace before I dip the pen in the ink. ~G.K.
Chesterton
If a fellow isn't thankful for what he's got, he isn't likely to be thankful for what he's going to get.
~Frank A. Clark
The unthankful heart... discovers no mercies; but let the thankful heart sweep through the day and, as
the magnet finds the iron, so it will find, in every hour, some heavenly blessings! ~Henry Ward
Beecher
Grace isn't a little prayer you chant before receiving a meal. It's a way to live. ~Attributed to
Jacqueline Winspear
If you count all your assets, you always show a profit. ~Robert Quillen
He is a wise man who does not grieve for the things which he has not, but rejoices for those which he
has. ~Epictetus
What a miserable thing life is: you're living in clover, only the clover isn't good enough. ~Bertolt
Brecht, Jungle of Cities, 1924
Not what we say about our blessings, but how we use them, is the true measure of our thanksgiving.
~W.T. Purkiser
We thank Thee, O Father of all, for... all the soul-help that sad souls understand. ~Will Carleton
We can only be said to be alive in those moments when our hearts are conscious of our treasures.
~Thornton Wilder
Gratitude is a quality similar to electricity: it must be produced and discharged and used up in order
to exist at all. ~William Faulkner
If you want to turn your life around, try thankfulness. It will change your life mightily. ~Gerald Good
Gratitude is the least of the virtues, but ingratitude is the worst of vices. ~Thomas Fuller
There is not a more pleasing exercise of the mind than gratitude. It is accompanied with such an
inward satisfaction that the duty is sufficiently rewarded by the performance. ~Joseph Addison
I feel a very unusual sensation - if it is not indigestion, I think it must be gratitude. ~Benjamin
Disraeli
There is no greater difference between men than between grateful and ungrateful people. ~R.H. Blyth
Courtesies of a small and trivial character are the ones which strike deepest in the grateful and
appreciating heart. ~Henry Clay
Who does not thank for little will not thank for much. ~Estonian Proverb
The hardest arithmetic to master is that which enables us to count our blessings. ~Eric
Hoffer, Reflections On The Human Condition
Gratitude is the fairest blossom which springs from the soul. ~Henry Ward Beecher
When our perils are past, shall our gratitude sleep? ~George Canning
As we express our gratitude, we must never forget that the highest appreciation is not to utter words,
but to live by them. ~John Fitzgerald Kennedy
We often take for granted the very things that most deserve our gratitude. ~Cynthia Ozick
Only a stomach that rarely feels hungry scorns common things. ~Horace
The grateful person, being still the most severe exacter of himself, not only confesses, but proclaims,
his debts. ~Robert South
Gratitude is merely the secret hope of further favors. ~François Duc de La Rochefoucauld
Most human beings have an almost infinite capacity for taking things for granted. ~Aldous Huxley
When eating bamboo sprouts, remember the man who planted them. ~Chinese Proverb
In this world of sin and sorrow there is always something to be thankful for; as for me, I rejoice that I
am not a Republican. ~H.L. Mencken
Feeling gratitude and not expressing it is like wrapping a present and not giving it. ~William Arthur
Ward
Hem your blessings with thankfulness so they don't unravel. ~Author Unknown
Hi, I'm Marelisa. In this blog you'll find tips and resources to help you increase your creativity, be
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2. “You say grace before meals. All right. But I say grace before the concert and the opera, and grace
before the play and pantomime, and grace before I open a book, and grace before sketching, painting,
swimming, fencing, boxing, walking, playing, dancing and grace before I dip the pen in the ink.” — G.
K. Chesterton
3. “No duty is more urgent than that of returning thanks”. — Unknown
4. “Let us be grateful to people who make us happy; they are the charming gardeners who make our
souls blossom.” — Marcel Proust
5. “He is a wise man who does not grieve for the things which he has not, but rejoices for those which
he has.” — Epictetus
6. “You simply will not be the same person two months from now after consciously giving thanks each
day for the abundance that exists in your life. And you will have set in motion an ancient spiritual law:
the more you have and are grateful for, the more will be given you.” — Sarah Ban Breathnach
7. “We can only be said to be alive in those moments when our hearts are conscious of our treasures.”
— Thornton Wilder
8. “There are only two ways to live your life. One is as though nothing is a miracle. The other is as
though everything is a miracle.” — Albert Einstein
9. “Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change
ordinary opportunities into blessings.” — William Arthur Ward
10. “Take full account of the excellencies which you possess, and in gratitude remember how you
would hanker after them, if you had them not.” — Marcus Aurelius
11. “Real life isn’t always going to be perfect or go our way, but the recurring acknowledgement of
what is working in our lives can help us not only to survive but surmount our difficulties.” — Sarah
Ban Breathnach
12. “We often take for granted the very things that most deserve our gratitude.” — Cynthia Ozick
13. “Can you see the holiness in those things you take for granted–a paved road or a washing
machine? If you concentrate on finding what is good in every situation, you will discover that your life
will suddenly be filled with gratitude, a feeling that nurtures the soul.” — Rabbi Harold Kushner
14. “We can be thankful to a friend for a few acres or a little money; and yet for the freedom and
command of the whole earth, and for the great benefits of our being, our life, health, and reason, we
look upon ourselves as under no obligation.” — Marcus Annaeus Seneca
15. “When we become more fully aware that our success is due in large measure to the loyalty,
helpfulness, and encouragement we have received from others, our desire grows to pass on similar
gifts. Gratitude spurs us on to prove ourselves worthy of what others have done for us. The spirit of
gratitude is a powerful energizer.” — Wilferd A. Peterson
16. “Whatever our individual troubles and challenges may be, it’s important to pause every now and
then to appreciate all that we have, on every level. We need to literally “count our blessings,” give
thanks for them, allow ourselves to enjoy them, and relish the experience of prosperity we already
have.” — Shakti Gawain
18. “(Some people) have a wonderful capacity to appreciate again and again, freshly and naively, the
basic goods of life, with awe, pleasure, wonder, and even ecstasy.” — A.H. Maslow
19. “If the only prayer you say in your life is thank you, that would suffice.” — Meister Eckhart
21. “Give thanks for a little and you will find a lot.” — The Hausa of Nigeria
22. “What if you gave someone a gift, and they neglected to thank you for it-would you be likely to give
them another? Life is the same way. In order to attract more of the blessings that life has to offer, you
must truly appreciate what you already have.” — Ralph Marston
24. “The moment one gives close attention to anything, even a blade of grass, it becomes a mysterious,
awesome, indescribably magnificent world in itself.” — Henry Miller
25. “There is a calmness to a life lived in gratitude, a quiet joy.” — Ralph H. Blum
26. “Gratefulness is the key to a happy life that we hold in our hands, because if we are not grateful,
then no matter how much we have we will not be happy — because we will always want to have
something else or something more.” — Brother David Steindl-Rast
27. “Happiness cannot be traveled to, owned, earned, worn or consumed. Happiness is the spiritual
experience of living every minute with love, grace and gratitude.” — Denis Waitley
28. “As each day comes to us refreshed and anew, so does my gratitude renew itself daily. The
breaking of the sun over the horizon is my grateful heart dawning upon a blessed world. ” — Adabella
Radici
30. “Grace isn’t a little prayer you chant before receiving a meal. It’s a way to live. ” — Attributed to
Jacqueline Winspear
31. “When eating bamboo sprouts, remember the man who planted them.” — Chinese Proverb
32. “Only a stomach that rarely feels hungry scorns common things.” — Horace
33. “But the value of gratitude does not consist solely in getting you more blessings in the future.
Without gratitude you cannot long keep from dissatisfied thought regarding things as they are.” —
Wallace Wattles
34. “Blessed are those that can give without remembering and receive without forgetting.” — Author
Unknown
35. “If you concentrate on finding whatever is good in every situation, you will discover that your life
will suddenly be filled with gratitude, a feeling that nurtures the soul.” — Rabbi Harold Kushner
36. “Nothing that is done for you is a matter of course. Everything originates in a will for the good,
which is directed at you. Train yourself never to put off the word or action for the expression of
gratitude.” — Albert Schweitzer
37. “God gave you a gift of 86,400 seconds today. Have you used one to say “thank you?” — William A.
Ward
40.”The best way to pay for a lovely moment is to enjoy it.” — Richard Bach
41. “Reflect upon your present blessings, of which every man has plenty; not on your past misfortunes
of which all men have some.” — Charles Dickens
42. “Both abundance and lack exist simultaneously in our lives, as parallel realities. It is always our
conscious choice which secret garden we will tend… when we choose not to focus on what is missing
from our lives but are grateful for the abundance that’s present — love, health, family, friends, work,
the joys of nature and personal pursuits that bring us pleasure — the wasteland of illusion falls away
and we experience Heaven on earth.” –Sarah Ban Breathnach
43. “Whenever we are appreciative, we are filled with a sense of well-being and swept up by the feeling
of joy.” — M.J. Ryan
45. “Many people who order their lives rightly in all other ways are kept in poverty by their lack of
gratitude.” — Wallace Wattles
46. “Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, and if
we didn’t learn a little, at least we didn’t get sick, and if we got sick, at least we didn’t die; so, let us all
be thankful.” — Buddha
47. “Two kinds of gratitude: The sudden kind we feel for what we take; the larger kind we feel for what
we give.” — Edwin Arlington Robinson
48. “There is a law of gratitude, and it is . . . the natural principle that action and reaction are always
equal and in opposite directions. The grateful outreaching of your mind in thankful praise to supreme
intelligence is a liberation or expenditure of force. It cannot fail to reach that to which it is addressed,
and the reaction is an instantaneous movement toward you.” — Wally Wattles
49. “Gratitude should not be just a reaction to getting what you want, but an all-the-time gratitude,
the kind where you notice the little things and where you constantly look for the good, even in
unpleasant situations. Start bringing gratitude to your experiences, instead of waiting for a positive
experience in order to feel grateful.” — Marelisa Fábrega
Be Thankful
Be thankful that you don’t already have everything you desire,
If you did, what would there be to look forward to?
Be thankful when you don’t know something
For it gives you the opportunity to learn.
Be thankful for the difficult times.
During those times you grow.
Be thankful for your limitations
Because they give you opportunities for improvement.
Be thankful for each new challenge
Because it will build your strength and character.
Be thankful for your mistakes
They will teach you valuable lessons.
Be thankful when you’re tired and weary
Because it means you’ve made a difference.
It is easy to be thankful for the good things.
A life of rich fulfillment comes to those who are
also thankful for the setbacks.
GRATITUDE can turn a negative into a positive.
Find a way to be thankful for your troubles
and they can become your blessings.
Author Unknown
Gratitude Quotes
"At times our own light goes out and is rekindled by a spark from another person.Each
of us has cause to think with deep gratitude of those who have lighted the flame within
us." -Albert Schweitzer
"He is a wise man who does not grieve for the things which he has not, but rejoices for
those which he has." - Epictetus
"Go to foreign countries and you will get to know the good things one possesses at
home." - Johann Wolfgang Von Goethe
"Life without thankfulness is devoid of love and passion. Hope without thankfulness is
lacking in fine perception. Faith without thankfulness lacks strength and fortitude. Every
virtue divorced from thankfulness is maimed and limps along the spiritual road." -John
Henry Jowett
“For each new morning with its light,For rest and shelter of the night,For health and
food, for love and friends,For everything Thy goodness sends.”-Ralph Waldo Emerson
“Silent gratitude isn't much use to anyone.” -G.B. Stern
“God gave you a gift of 86,400 seconds today. Have you used one to say "thank you?"
-William A. Ward
"No one is as capable of gratitude as one who has emerged from the kingdom of night."
-Elie Wiesel
"If you want to turn your life around, try thankfulness. It will change your life mightily."
- Gerald Good
“Appreciation can make a day, even change a life. Your willingness to put it into words is
all that is necessary.” -Margaret Cousins
"Develop an attitude of gratitude, and give thanks for everything that happens to you,
knowing that every step forward is a step toward achieving something bigger and better
than your current situation."
-Brian Tracy
“The hardest arithmetic to master is that which enables us to count our blessings.”-Eric
Hoffer
“Feeling gratitude and not expressing it is like wrapping a present and not giving it.”
-William Arthur Ward
“Let us rise up and be thankful, for if we didn't learn a lot today, at least we learned a
little, and if we didn't learn a little, at least we didn't get sick, and if we got sick, at least
we didn't die; so, let us all be thankful.” -Buddha
“To educate yourself for the feeling of gratitude means to take nothing for granted, but
to always seek out and value the kind that will stand behind the action. Nothing that is
done for you is a matter of course. Everything originates in a will for the good, which is
directed at you. Train yourself never to put off the word or action for the expression of
gratitude.” -Albert Schweitzer
“Let's be grateful for those who give us happiness; they are the charming gardeners who
make our soul bloom.” - Marcel Proust
“Saying thank you is more than good manners. It is good spirituality.” - Alfred Painter
"Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving,
let your requests be made known to God."
-The Bible Phil 4:6 NKJV
"As we express our gratitude, we must never forget that the highest appreciation is not
to utter words, but to live by them." - John F. Kennedy
"If the only prayer you said in your whole life was, "thank you," that would suffice." -
Meister Eckhart
"I would maintain that thanks are the highest form of thought; and that gratitude is
happiness doubled by wonder." - G.K. Chesterton
"If a fellow isn't thankful for what he's got, he isn't likely to be thankful for what he's
going to get." - Frank A. Clark
"Gratitude is the fairest blossom which springs from the soul." - Henry Ward Beecher
A vision board is a simple yet powerful visualization tool that activates the universal law of
attraction to begin manifesting your dreams into reality. The concept of the vision board (also known
as a goal board, goal map, or treasure map) has been around for generations, but it’s gained a
renewed interest and popularity after success expert John Assaraf related his story of using vision
boards to achieve his dreams in the best-selling DVD documentary The Secret.[1]
A vision board is simply a visual representation or collage of the things that you want to have, be, or
do in your life. It consists of a poster or foam board with cut-out pictures, drawings and/or writing on it
of the things that you want in your life or the things that you want to become. The purpose of a vision
board is to activate the law of attraction to begin to pull things from your external environment that will
enable you to realize your dream. By selecting pictures and writing that charges your emotions with
feelings ofpassion, you will begin to manifest those things into your life.
What exactly is the law of attraction? The law of attraction states that we attract into our lives anything
that we give attention to, regardless whether it be positive or negative.[2] From a psychological view,
the law of attraction can be best explained by the information filtering system of the brain known as
the reticular activating system (RAS). Vision boards serve the role of programming the RAS to tune
into external stimuli that can help us move closer towards our intentions.
At the base of the human brain stem, in between the medulla oblongata and the mesencephalon,
there is a small finger-sized control center called the reticular activating system (RAS) that sorts and
evaluates incoming data.[3] Your RAS is responsible for filtering all the incoming information that your
brain receives and it also acts as receiver for information that is tagged as important.
A simple way to conceptualize the RAS is to think of it like a radio. You are surrounded by radio
waves from various stations and your portable radio can pick up those channels, but only one at a
time. You have to tune your radio to a specific frequency of your favorite radio station in order to
receive it properly. Your RAS is not much different in this regard. Imagine you are in a meeting room
talking to several people and out in the distant corner of the room you hear your name. All your focus
gets diverted in the direction that you heard your name because that bit of information is tagged by
the RAS as important to you. Your RAS is responsible for having the ability to sleep through the noise
of traffic outside your room, but waking up suddenly at the smallest cry from your infant child. Another
example of the RAS at work is when you go and buy a brand new car and then suddenly you notice
many more people around your city have that exact same car.
According to Hans Morvec, the principal research scientist at the Robotics Institute of Carnegie
Mellon University, the human brain can handle up to 100 trillion bits of information at any given time.
[4] With all that information coming in, how does your RAS know what to filter? Your RAS is naturally
programmed to prioritize information that is necessary for survival, like listening for a the particular
sound of an oncoming vehicle when walking close to a street. The RAS can’t distinguish between a
real event and a contrived reality, however, and we can exploit this weakness to program it to seek
out stimuli in our environment that resonate with our goals. The process of creating a vision board is
one of the best ways to program the RAS. It programs the RAS to pay attention to certain things in
your environment that are in frequency with your goal or vision, in much the same way as you are
able to pick up your name being mentioned in a conversation on the other side of a room while talking
to others. This selective attention filter makes you aware of daily things that can help you achieve
your goal and it’s your job to take action on those opportunities when they present themselves.
Your personal vision board is only limited by the extent of your own creativity. Some of my students
have produced simple vision boards and others have made vision boards that could probably sell at
an art show for hundreds, if not thousands of dollars. Having artistic ability is not a prerequisite for
creating a functional vision board however and the procedures I’ve outlined below can be used by
anyone.
The general elements that a well-designed vision board should include are:
Visual. Your subconscious mind works in pictures and images, so make your vision board as visual
as possible with as many pictures as you can. You can supplement your pictures with words and
phrases to increase the emotional response you get from it.
Emotional. Each picture on your vision board should evoke a positive emotional response from you.
The mere sight of your vision board should make you happy and fuel your passion to achieve it every
time you look at it.
Strategically-placed. Your vision board should be strategically placed in a location that gives you
maximum exposure to it. You need to constantly bath your subconscious mind with it’s energy in
order to manifest your desires quicker than you hope.
Personal. Negative feelings, self-doubt, and criticism can damage the delicate energy that your vision
board emits. If you fear criticism or justification of your vision board from others, then place it in a
private location so it can only be seen by yourself.
Supplies Needed
Step 1—Compile your pictures. Start by going through your magazines and compiling all the pictures
that you can find that are relevant to your goal. Don’t evaluate the pictures or start pasting them onto
your board. Just stack them into a pile. If you are internet saavy, then a much quicker method that I
do myself is to use an internet search engine to find good pictures that I can use for my board. You
can either print the pictures out on paper and then glue it to the board, or print the pictures out onto a
self-adhesive label so that it becomes a sticker. This is the preferred method because it is takes much
less time to do and you can pinpoint your pictures using very good technology at your hands. Make
sure that each image that you put on your board resonates with your heart and makes you excited at
the mere look of it. It’s also important when selecting pictures to include anything that is congruent
with your goal, such as any changes in your life that might result from obtaining your goal. So if your
goal is to have a six figure income, then select pictures of a lifestyle that is congruent with your six
figure income. Asking yourself the following questions might help you design a congruent vision
board:
Step 2—Sort and Cut. Go through your pile of pictures and select the ones that impact you the most
emotionally. Cut the extraneous material away from the image.
Step 3—Arrange and glue. Start arranging your pictures creatively on your board. Don’t worry about
being artistic—that’s not the point. The point is that your board should resonate with your emotions.
Arrange your pictures in a way that gives you an emotional connection to your vision board. After you
are satisfied with the arrangement, glue all your pictures in place. Additionally, you might want
to add writing or drawing on your vision board if you feel that it would better resonate with your
emotions. A feature unique to my vision boards is that I also put two labels on the bottom of board
that read: “Date created: [today’s date]” and “Date Manifested: [blank]” This lets me know how long
my vision has been gestating since its creation and also every time I look at my vision board, not only
am I emotionally charged with the pictures, but I also feel an overwhelming sense to see it manifested
to completion.
Step 4—Strategic positioning. The most important part of having a vision board is having it in a
strategic location that gives you as much visual exposure to it throughout the day. For most of us, this
is in the office, but if that is not possible or appropriate, then try your living room or your bedroom.
Some people I know mount their vision boards on the ceiling above their bed so that it is the first thing
they see when they wake up and the last thing they see when they go to sleep. If you are sensitive to
what others might say of your vision board, then be sure to keep it in a safe area where only you will
see it. Negative criticism or justification of your dreams can kill the energy that your vision board
releases. As Brian Tracy states, “What they don’t know, can’t hurt you.”[7]
Step 5— Update your vision board. Your vision board has to inspire you. It has to charge you with
renewed passion everytime you look at it and over time and as you progress closer towards your
vision, you might find that some of the images or pictures on your vision board don’t really carry as
much emotional impact on you as they did before. When this happens, you’ll want to update your
vision board with new fresh images that do inspire you. You’re vision board is not a finished piece of
art after its initial creation. It’s a dynamic piece of art that shifts and changes as your vision shifts and
changes. Therefore, if you find your level of passion that your vision board gives you is growing
weaker, then update it to bring fresh new emotions to it.
Here are three examples of famous people who have used the techniques of visualization to activate
the law of attraction in their lives. Although not all of them specifically used vision boards to get what
they wanted, the applications that they used were similar in function.
John Assaraf’s Vision Board. Successful entrepreneur and author, John Assaraf, brought the age-old
concept of a vision board to the mainstream public by relating his story of it in the motivational
documentary, The Secret. In May of 2000, John was working in his home office inside his beautiful
new home in Southern California when his five-year old son came in and asked him what were in the
dusty boxes in the corner of his home office. John told him that it contained his vision boards. His son
didn’t understand what they were, so John opened one of the boxes to show him. When John pulled
out the second board from the box, he began to cry. On it was a picture of a 7000 square foot house
on top of six acres of spectacular land that he had seen and cut out from Dream Homes magazine in
1995. It was the exact house that he had just purchased several weeks prior—A sure testament to
the law of attraction at work.
Bruce Lee’s Letter. The late martial arts legend and my own personal role-model, Bruce Lee,
understood the power of the law of attraction. As a struggling entrepreneur and actor, Bruce sat down
one day and wrote the following letter to himself: “By 1980, I will be the best known oriental movie
star in the United States and will have secured $10 million dollars… And in return, I will give the very
best acting I could possibly give every single time I am in front of the camera and I will live
in peace and harmony.” In 1973, months after Bruce’s untimely death, the blockbuster movie Enter
the Dragon was released in both the United States and China, elevating Bruce to the level of an
international star. According to Jack Canfield, that very letter that Bruce wrote to himself is hanging
up on one of the walls at Planet Hollywood in New York City.[8]
Jim Carrey’s Check. As a struggling young comedian trying to make it in the make or break city of
Hollywood, Jim Carrey was just about ready to give up his dream of becoming a professional actor
and comedian. He had just performed at an open mic session at one of the nightclubs in Los Angeles
and had been booed off the stage by his audience. He sat by himself at the top of Mulholand Drive
and looked out at the city below him—the city that held his future success or failure. He then pulled
out his check book and wrote himself a check for $10 million dollars and made a note on it: “for acting
services rendered.” He then carried that check with him in his wallet everywhere he went from that
day forward. By 1995, after the success of his blockbuster movies: Ace Ventura: Pet Detective, Dumb
and Dumber, and The Mask, his contract price had risen to the price of $20 million dollars.[8]
Conclusion
Vision boards are an important tool in your success tool box. They are cheap to make and their
potential value to you is immeasurable. Figure out what you want in your life and then commit
yourself 100% towards making that first step of creating your vision board and activating the law of
attraction to pull your dreams into reality.
1. Think about your positive attributes. Take stock of yourself by making an inventory of your
best qualities, abilities, or other attributes. Are you gorgeous? Write it down. Are you a hard worker?
Make note of it. Write each quality down in a short sentence, starting with "I" and using the present
tense: "I am beautiful," for example, or "I am generous". These statements are affirmations of who
you are. We rarely focus on those things that we really like about ourselves, instead choosing to dwell
on things we'd like to change. An inventory will help you break that cycle, and using these affirmations
to help you appreciate who you are will give you the confidence you need to accept your affirmations
of who you want to become.
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2. 2
Think about what negative scripts you want to counteract or what positive goals you want to
accomplish. Affirmations can be extremely useful to counteract negative perceptions you
have developed about your appearance, your abilities, or your potential (we'll refer to these types of
affirmations as "counter-scripts"). Affirmations can also help you achieve specific goals, such as
losing weight or quitting smoking. Make a list of your goals or the harmful self-perceptions you want to
change.
3. 3
Prioritize your list of things to work on. You may find that you have a lot of goals or that you need
many counter-scripts. It's best, however, to concentrate on just a few affirmations at a time, so
choose those that are most important or most urgent and work with those first. Once you see
improvement in those areas or accomplish those goals you can develop new affirmations for other
items on your list. You can try using as many affirmations as you want at any given time, but you may
want to start by using no more than five.
4. 4
Write your affirmations. In step 1, you got plenty of practice writing affirmations based on your
positive qualities in the present. You can use these alone as counter-scripts, or you can add other
affirmations to influence your behavior in the future. The affirmations you will use to influence future
changes should follow the same basic form as those from step 1. They should start with "I," and be
short, clear, and positive. There are two kinds of future-oriented affirmations you can use to work
toward goals.
o "I can" statements: Write a statement affirming the fact that you can achieve your
goal(s). For example, if you want to quit smoking, a statement such as "I can quit smoking," is a good
start. Many experts recommend that you avoid any sort of negative connotation, so that you would
instead say something like "I can free myself from smoking," or "I can become smoke-free."
o "I will" statements: Write a statement affirming that today you will actually use your
ability to achieve your goal. So, following the above example, you could say, "I will be smoke-free
today," or "I will smoke fewer cigarettes today than yesterday." Again, the affirmation should use
positive language and should simply express what you will do today to achieve the longer-term goal.
5. 5
Match up some of your positive attributes with your goals. Which of the positive qualities that
you affirmed in step 1 will help you achieve the goals you have set? If you're quitting smoking, for
example, you may need willpower or courage, or you may need to reflect on the fact that you are
beautiful or that you care about your family. Select two or three of these affirmations to support your
goal-oriented affirmations.
6. 6
Make your repetitions visible so you can use them. Repetition is the key to making affirmations
effective. You want to think about your affirmations several times a day, every day. There are several
ways to do this.
o Make a point of writing your affirmations in a journal or diary each morning when you
wake up and each night before you go to sleep. Repeat the affirmations to yourself at these times, as
well. Ideally your affirmations should be the first thing you think of when you wake up and the last
before you go to sleep.
o Meditate on your affirmations. Close your eyes, shut out the rest of the world, and think
about your affirmations. Say and repeat the words, but think about what the words mean to you; think
about the future and try to feel the emotions that the affirmations evoke.
o Leave reminder cards in various places. Use 3X5 index cards or sticky notes to write
your affirmations (one per card). Make several cards for each affirmation, and then leave these cards
where you will see them: place one where you sit at the kitchen table, tape one to your car's steering
wheel, slip one inside your desk drawer, or stick one to your computer monitor, etc. Each time you
see the card, read it and think about what it means.
o Carry your affirmations with you. Make a list of your affirmations and put it in your wallet
or purse. If you need a pick-me-up, or if you find yourself about to waver from your goals, get out your
affirmations and read them.
7. 7
Continue using your affirmations. The more you affirm something, the more firmly your mind will
accept it. If you are trying to accomplish a short-term goal, use your affirmations until you have
accomplished it. If you simply want to use affirmations as a counter-script, use each one as long as
you like
Knowing how to use affirmations effectively can prevent it from being a total waste of time
How to use affirmations? Like many other things, there are certain ground rules which should be
followed to ensure that your self affirmations are actually effective. Increase your chances of having
effective affirmations by knowing how to use affirmations. Review the guidelines below.
The Rules...
When practicing affirmations, make sure it is stated in the present. Don’t use time based words that
refer to the future. Phrases such as ‘in the future’ , ‘by next year’ , ‘tomorrow’ etc. The reason is
because our brains do not follow the concept of time. If you affirm ‘I will make 1 million dollars next
year’ , to your mind it will always be the next year. The use of specific dates can help solve this
problem.
Personally for me, I try to refrain from using ‘I will’ statements as well. As it may also imply that it is
something that you will only achieve in the (vague) future. Again solve this problem by adding specific
dates into your affirmation.
I prefer statements which refer more to the present. It gives the feeling that it is happening now.
Moreover, our brains only really understand the present. Use statements like these ;
Notice that all those statements imply that you have not attained your goal yet, but you are getting
closer and closer to it. This is how to use affirmations effectively.
One thing to avoid at all costs is to affirm things that are blatantly untrue. For example ‘I am a
millionaire’. If you are not, then who are you kidding? Your subconscious mind will pick that up and
know that you’re full of bull. That makes the subconscious mind less receptive to future affirmations.
Showing emotion & passion is a signal that you believe in what you’re doing and that you genuinely
want it. If I told you to run a campaign on saving cockroaches from
extinction, will you be very emotional and passionate about it?
When doing affirmations, put more of yourself into it. Don’t just say it
blandly. Show that you care, that you want it, that it is important and that
you believe in it. Your subconscious mind and the universe will pick that up
and act on it. If you say it like you don’t believe it’s possible then it won’t
happen. Say it like you don’t really care… it won’t happen.
In the end, it’s not just what you are affirming, but how are you affirming it. You must be congruent.
Every fibre within you must be pulling in the same direction, and this includes your mental, physical,
emotional and spiritual aspects. Every drop of doubt must be eliminated.
Voice – verbalize in a strong, confident tone. Project your voice, don’t be monotonous & inject life into
your intonation.
Body – Strong, upright posture. Take in deep breaths. Move around to add more energy (such as
walking). Use lively gestures (fist pumping etc)
Mind – Focus on what you are affirming. Don’t start dreaming about other things. A good way to do
this is by visualizing the affirmation. For example if you are affirming for self confidence, while doing
the affirmations, you can visualize yourself confidently talking, interacting & doing things. Bear in
mind, usually it is not easy to do affirmations and visualize at the same time. So just keep it simple by
constructing a few images and keep repeating it in your mind.
3. Stick to it
Be consistent. Focus is power. Just stay on track and you’ll eventually get to your destination.
• Practice it first thing in the morning, and last thing before going to
sleep at night.
• Set goals that are in line with the affirmation. Set short term goals, this way you will
be motivated when you see the result. Start small and develop confidence from it.
• Another way is to read out the affirmation and record your voice. Listen to the
recording while doing daily activities like exercising etc. Listening in bed as you sleep is
also a good idea.
• Ask others to say to you. Eg. John, you are an excellent money manager. Get
someone supportive to help you out. Avoid negative and unhappy people.
• Say out your name in the affirmation. “I, John Smith…..” Some people find that this
works better for them.
• Start your day practicing affirmations. Give the first 15 mins of your day to practicing
affirmations before starting your day.
• Say your affirmations each time you meet with proof or indication that what you are
affirming is true. For example, each time you find yourself exercising, eating healthy
food, or whenever someone compliments you, affirm that you take good care of your
health. Do it at the moment of proof, so to say.
Final thoughts….
I hope that this page on how to use affirmations can help you craft effective affirmations. Remember,
the how is just as important as the what. However, without persistence no matter what you do and
how well you do it, it will come to naught. Practice affirmations, do it right, and be persistent in it.
Self Improvement Mentor is not just about sharing tips for increasing productivity or becoming
smarter. Rather the information here approaches self improvement through total alignment and
integration of the whole being to support the outcome. True lasting success can only exist when the
soul, mind, body and emotions are aligned
Gratitude is one of the most powerful ways to improve your well-being and among other
things, increasing your happiness. Within positive psychology inquiries, gratitude
interventions have proven to be among the most effective, as world expert on gratitude Robert
A. Emmons and other researchers have found. Among the wide ranging benefits, researchers
have found that “gratitude is positively related to such critical outcomes as life satisfaction, vitality,
happiness, self-esteem, optimism, hope, empathy, and the willingness to provide emotional and
tangible support for other people, whereas being ungrateful is related to anxiety, depression, envy,
materialism and loneliness.” (p. 186)
“A person with the disposition to feel grateful has established a worldview that says, in effect, that all
of life is a gift, gratuitously given. Although we cannot in any direct way be grateful, we can cultivate
gratefulness by structuring our lives, our minds, and our words in such a way as to facilitate
awareness of gratitude-inducing experiences and labeling them as such.” (p. 187) In other words
“gratitude is a way of life.” (p. 186)
(Gratitude is one of the 24 Character Strengths included in the VIA Survey of Character
Strengths which is a scientifically validated measurement designed to identify what your top signature
strengths are.)
The top 10 evidence-based prescriptions for becoming more grateful:
1. Keep a Gratitude Journal (p. 189)
write down, be specific, avoid repetition
Write down the blessings you are grateful for.
Create a habit of becoming aware and paying attention to gratitude-inspiring events.
Be as specific as possible. Try not to just list people and events but rather list what exactly a
person did what aspects of an event you are grateful for.
Watch out not to keep repeating the same list day after day, make a conscious effort to think of
new things you are grateful for.
“Take the time to be especially aware of the depth of your gratitude.” (p. 191)
2. Remember the Bad (p. 191)
“When we remember how difficult life used to be and how far we have come, we set up an
explicit contrast in our mind, and this contrast is fertile ground for gratefulness.” (p. 191)
3. Ask Yourself Three Questions (p. 192)
recognize: gifts, connectedness, pain you cause
Reflect on the following three questions daily for about 20min in the evening:
“What have I received from _____?” – recognizing the gifts we have received
“What troubles and difficulties have I caused _____?” – acknowledging the pain we cause
One suggested by Robert A. Emmons is by Thich Nhat Hanh that will suit any faith as well as
the faithless:
“Waking up this morning, I see the blue sky.
I join my hands in thanks
for the many wonders of life;
for having twenty-four brand-new hours before me.” (p. 196)
(Robert found in his studies that prayer helps with achieving goals)
5. Come to Your Senses (p. 197)
Being grateful for our senses of touch, see, smell, taste, and hear, just like we are grateful for
our health.
Forgetfulness and the absence of mindful awareness are two primary obstacles to being
grateful. (p. 199)
Work desk, fridge, bathroom door, computer, cell phones, car, wallet …
Having an accountability partner with whom you share or swap gratitude lists is a good way
not to forget. (p. 200)
7. Make a Vow to Practice Gratitude (p. 201)
You increase the likelihood of practicing gratitude and sticking with it when you let your
friends and family know, make it a public pronouncement, and post reminders of it.
Words we use when we talk to others and to ourselves create much of our perception of reality.
Express your gratitude to others.
Change your mood by changing what you say to yourself. Engaging in “gratitude self-talk that
draws our attention to the positive contributions that others have made to our lives will
simultaneously favorably impact our environmental well-being while strengthening our social
bonds.” (p. 205)
9. Go Through the Motions (p. 205)
express gratitude, remember it, spend time with those who do likewise
By Tania Kotsos
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The third step in the creative visualization process is to learn to use your feelings. You
must learn to feel what it would feel like if you already had your intended outcome in
the present moment. Where imagination is the engine of your thoughts, your feelings
are their fuel. The creative power of any mental image is determined by how often you
imagine it and by the strength of the feelings or emotions associated with it.
Emotions are Energy in Motion: As you learn to use your feelings for creative
visualization, think of your emotions as e-motions - energy in motion. In accordance
with the Law of Attraction, like energy attracts like energy. By learning to use your
feelings, you can significantly affect the dominant frequency emitted by your thoughts
and mental images and hence what you attract into your life. When you infuse your
mental images with positive feelings during your creative visualization sessions it is like
breathing life into your mental creations. Feelings multiply the creative power of your
thoughts.
Getting into the Feeling: While you are visualizing your specific intended outcome in
a relaxed state, think about what dominant feeling you would experience if your
intention were to physically manifest by the time you opened your eyes. Would you be
grateful, happy, joyful, excited? Whatever that dominant feeling would be, focus on it
for a while and allow it to grow. In that state, visualize yourself experiencing that which
you want to have or achieve in the present moment and allow yourself to feel all the
other feelings that come with it. This is what it means to use your feelings.
Always Feel in the Present Moment: When you use your feelings, it is
important to experience the feelings you associate with your chosen outcome
in the present moment. Imagining your ideal outcome in the future keeps it
out of reach because by default you are focusing on what you do not have
right now. So feel what it would feel like to have, be and do that which you
choose NOW. You can do this more convincingly by knowing that whatever you
imagine during your creative visualization sessions is instantly created in the
mental realm, which is the realm from which all things manifest.
The Three Turbo Feelings: Although there are a great number of positive feelings
you can experience, there are three feelings which will turbo charge the manifestation
of your intentions from the mental to the physical realm. Unconditional love, gratitude
and peace - these are the three turbo feelings which you should endeavour to make
part of each of your creative visualization sessions and your life in general.
1. Unconditional Love begins with self love. When you truly love yourself, you place
yourself in a position of knowing you deserve to receive everything that you choose.
Know that you are one with the One Universal Mind - the One Source of All Love. You
are connected to everything and everyone. Nothing and no-one is separate from you.
To love without condition is to love without attachment. It is to love for the sake of
loving.
2. Gratitude is about being grateful for everything you already have in your life,
whether it be visible in the physical realm or still invisible in the mental realm. Know
that whatever you appreciate appreciates - it grows. I like to think of gratitude as an
attitude of grace. Be graceful in everything you think, say and do and you will find your
choices manifesting faster than you ever dared to imagine.
3. Peace is about experiencing the peace of mind that comes with knowing that
everything is unfolding in perfect harmony and that no matter what you are currently
experiencing in your physical reality, you can at any moment decide to change it
through your mind power. See the perfection in everything as it is and you will grant
yourself the power to change it. Remember that whatever you resist will persist. Be at
peace with yourself and the world will be at peace with you.
The Inner Smile: A great way to experience and ensure that you maintain a
positive mental attitude during your creative visualization sessions is to smile
gently - the kind of smile that extends to your inner world. Try it now. Thinking
of nothing in specific, just smile gently and see how your mental attitude
changes. Smile gently throughout your sessions and you will find it far easier
to visualize yourself experiencing your mental intentions.
Maintain an Overall Positive Attitude: Endeavour to maintain an overall positive
mental attitude as you use your feelings during the creative visualization process, as
well as in you day-to-day life. It is of little use being positive for twenty minutes a day
only to entertain negative thoughts for the rest of the day. With this end in mind, it is
important to be aware of how the Law of Attraction and the other Universal
Laws influence your life.
Once you have learnt how to relax, imagine and use your feelings for your intended
outcome, you can move on to the fourth step in the creative visualization
process: Believe. To believe anything you must really know it is true, to the point
where you no longer have to think about it.
In a nutshell, the third step in creative visualization is to learn how to
use your feelings. In other words, tofeel how it would feel to
experience your chosen outcome in the present moment - now - not
sometime in the future. Of all the feelings you can experience,
unconditional love, gratitude and peace are the three that will turbo
charge the manifestation of your intentions.
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By Tania Kotsos
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The first step in the creative visualization process is learning how to relax your body
and empty your mind. This is a critical step. Contrary to what you may have been told
in the past, achieving your goals and creating your ideal life begins with relaxation not
action. Learning how to relax opens you up to the limitless power of the subconscious
mind.
Take a Seat: Find yourself a quiet place where you know you will not be disturbed for
at least half an hour. Sit upright in a comfortable seat with your feet touching the floor,
your back supported and your hands resting on your lap. You can choose to lie down if
you prefer as long as you can keep yourself from falling asleep during the process.
How to Breathe: Close your eyes and take three to five deep, abdominal breaths.
Inhale deeply and steadily through your nose allowing your stomach to rise slightly or
push out. This relaxes your diaphragm and allows more air to enter your lungs. Hold
your breath momentarily and then exhale slowly through your mouth, allowing your
stomach to return to its normal position.
To make sure you are using correct breathing techniques, place your hand on
your stomach and practice this breathing technique. This is the correct way to
breathe. Train yourself to effortlessly breathe this way right through your
visualization sessions.
Count Down: Mentally count down slowly from 25 to 1 while you continue to breathe
deeply. If you find that counting backwards from 25 does not bring you to a relaxed
state, try starting from 50 or as high as necessary. In the same way, with practice you
may find that counting back from as little as 10 is enough to achieve the same state of
relaxation.
Relaxation Techniques for Creative Visualization: As you count down to 1,
consciously relax each part of your body, starting with the top of your head, forehead,
eyes and face and then working downwards to your shoulders, your chest, your arms,
your hands and fingers, your stomach, your pelvis, your thighs, your knees, your
calves and finally your feet and toes. Release any tension that is being held by your
body and relax your muscles.
A great relaxation technique when learning how to relax is to slowly tense and
then relax each muscle group. This helps you distinguish between muscle
tension and relaxation. Tense or squeeze each muscle group for at least 5
seconds and then release it. Progressively work down your body from your
face to your toes.
Empty Your Mind: It is important that you learn to quiet your mind during your
creative visualization sessions. The simplest of relaxation methods to help empty your
mind of your thoughts is to place your attention on your breathing. It has also been
shown that rolling your eyes slightly upwards at a 45 degree angle without straining
them helps in the relaxation process by producing more alpha brainwaves.
As you begin to relax, you may find thoughts racing through your mind. Do not
fight or resist them. Let them flow through your mind without giving them
attention and you will find that with time such uncontrolled thoughts will
lessen. As it states in the Bhagavad Gita, "the mind is restless and difficult to
restrain, but it is subdued by practice." Do not become frustrated if some
arbitrary thoughts continue to linger in your mind during the creative
visualization process - they will lessen with practice.
In neuroscience, this relaxed state of mind in which you are conscious of your
surroundings but your body is in deep relaxation is associated with the alpha and
theta brainwave frequencies.
You may want to repeat the first creative visualization step of applying these relaxation
methods several times until you feel comfortable with it. Remember this first step is all
about relaxing so release any thoughts of whether you are doing it "right" or "wrong".
Relaxation is a skill. As with any skill, it takes time and practice to master it. Be patient
with yourself, persevere and relax you will. Once you have learnt how to relax your
body and empty your mind, you can move on to the second step in the creative
visualization process: Imagine.
Ron (who suffers with multiple sclerosis) describes his remarkable recovery after nearly
dying from pneumonia.
“I felt my life force ebbing from me as I struggled to breath in my critical care bed.
Shooting hot pains ripped through my tongue. I asked for healing. An image of my cat,
Tom, appeared. Tom’s a big white, fluffy cat with green eyes. I felt the warm softness of
his fur. I heard his rhythmic purr and felt its subtle vibration. I could even smell a hint of
his animal nature. My heart opened and I felt an enormous outpouring of love. That love
filled me with peace and healing. My breathing eased, the pain in my tongue vanished. I
continue to call on Tom [his image] whenever I feel scared or need comfort and
healing.”
Ron recovered from his pneumonia. He still has multiple sclerosis (MS) but he now views
it as essential to his life’s purpose. He became a counselor specializing in helping people
cope with chronic disease. His talent for helping others stems from his personal
experiences with MS. He loves his work. And… even though it isn’t perfect, he loves his
life.
Health exists within you. It may be a dim ember, but it is there awaiting the conditions
for its full expression. It is your true self, your birthright.
Healing is the movement toward health. The word heal is derived from the old English
word “haelan” meaning to restore wholeness. True health exists in the full expression of
who you are…body, mind, and spirit. You may have an incurable disease or an injury so
extensive that a function is forever lost, but you can always heal.
Health begins on the inside. It’s mainly determined by the choices you make in how to
live your life every moment of the day. Your thoughts (mind) and feelings (heart)
determine how you chose to act or behave. Sure, your genes play a role in health, but
it’s minor (only 10 to 30 percent) compared to the powerful role your mind and heart
play.
What is mind? It’s a lot more than the three-pound mass of brain that lies inside your
head. It’s your thoughts (including beliefs and attitudes) that drive feelings, choices, and
behaviors.
What is heart? Your heart’s more than the amazing 10-ounce muscle pumping blood
through your body. Your heart is the symbol for your spiritual nature. It’s where you feel
the strongest of emotions like love, anger, and fear.
Too often, our thoughts are on automatic. Automatic thoughts come from significant
people in our lives like parents and teachers. Over time, we become so accustomed to
them we accept them as fact. When they are positive and support our health and
growth, we benefit from them. But, when they are negative or critical they harm us.
You do not have to stay on automatic. You have an awesome resource within you that
you can access at any time to create the life and health you desire… your imagination.
Sometimes people think they don’t have an imagination or they’re not creative. We all
have and use our imagination. Let’s try and experiment. Just answer the two questions
below:
You probably saw yourself doing something (even if it’s a vague image) in response to
question one and you may have even noticed more saliva in your mouth as you
imagined taking a bite out of the sour lemon in question two. You used your
imagination.
Creative visualization, or guided imagery exercises help you use your imagination in an
intentional way to create the life and health you desire.
Now, let’s harness the power of your mind and heart through creative visualization.
These steps include all of your senses: seeing, hearing, feeling, and smelling (not just
visual as the name suggests). The more vividly you experience all the senses the more
real and effective creative visualization becomes. Just follow these three steps: get
ready, do it, and reflect on the experience.
Creative Visualization: Get Ready
Getting ready is all about getting relaxed. Chose a time and place where you are free of
distractions. Let others know, if need be, that you want to be quiet and alone for 20 or
30 minutes. Get comfortable. Loosen your clothing, take off your shoes and sit or lie
down in a comfortable position.
You may want to play relaxing background music or record this script along with the
music to guide you. Or, you may find that after practicing a few times you recall these
creative visualization steps easily.
Creative Visualization: Do It
Now that you are comfortable, take ten easy, deep breaths. Imagine filling your lungs
with healing oxygen from the air you breathe in. Say to yourself “relax” as you breathe
out. Imagine releasing all tension and dis-ease as the air flows out. You can close your
eyes, if you wish.
Now scan your body for areas of tension. If you notice an area of tension, breathe into
the area and as you breathe out imagine releasing the tension. If the tension persists,
tighten the area and hold it for several seconds then let it relax.
When relaxed, imagine a healing image that will flow through your body. It can be a
clear or colored light; God’s love, universal love, universal healing energy, or whatever
image has meaning to you.
Now, imagine this image (I will use golden light from here on) is flowing down through
the crown of your head. Then it flows over your forehead, around your eyes, cheeks and
into your jaws and lips, healing and relaxing as it flows. It flows down the back of your
head and into your neck and throat… healing, nourishing, and relaxing.
Continue to breathe in the golden light as it flows down your shoulders and into your
arms, wrists, and hands… healing, nourishing, and relaxing. Now direct the light into
your lungs and your heart… healing, nourishing, and relaxing. Take a few moments to
feel and experience the healing golden light as your hold it in your heart. Feel its energy
filling your heart and radiating out into every cell of your body.
Now continue to direct the golden light with your breath into you abdomen and pelvis…
healing and relaxing. Bring the light down your spine and into your hips… healing,
nourishing, and relaxing. Then bring the light into your thighs, knees, lower legs, ankles,
and feet… healing, nourishing, and relaxing.
Take a few moments to experience this peaceful and healing state. Soak the healing
golden light into every cell.
Now recall or imagine a special place that was healing or nurturing for you. It could be
from a vacation, your childhood or purely from your imagination. It’s a place where you
feel safe, peaceful, and relaxed.
Now, notice and experience this place.
What do you see? Is there water or trees, blue-sky, white puffy clouds or a gentle rain?
What are the sounds of this place? Is there the sound of water flowing over rocks in a
river or stream, or the sound of waves lapping at the shore? Or, perhaps there is the
sound of the wind in the trees?
What do you feel in this place? Do you feel the warmth of the sun’s light or the gentle
summer breeze on your skin? Or, the invigorating tingle of the ocean spray as it blow
across your body.
Are there smells that nurture you… like fresh baked apple pie, or the sweet smell of
honey suckle in full boom, or the salty smell of the ocean in the breeze?
Perhaps there is even a taste associated with this special place. Perhaps it’s the taste of
sweet berries, or cool ice cream on a warm summer day.
Take some time just appreciating and experiencing your special place. Experience its
deep peace, relaxation, and comfort.
If you like, you can ask for guidance on something that is concerning you. This guidance
may come from within you, or from an image such as a light. Or it may come from an
animal, bird or a higher power. Take some time to be with this wise source, just relaxing
and listening, being open and peaceful.
When you’re ready return from your special place. Focus on your breathing, appreciating
that this is your special place that you can return to at anytime. It is always there for
you by following this simple process.
Now choose a signal that reminds you of this special place. Your signal can be a simple
act like holding your thumb and index finger together or taking three deep breaths. This
signal can bring you back instantly to the peace and relaxation of your special place.
Now take a deep breath in and as you breathe out say to yourself, “I am well” as you
gently open your eyes and return to noticing your surroundings.
Give yourself a few moments of feeling profound gratitude. Soak up and appreciate your
experience. Recall that this experience is always available to you and that you can
access it at any time with these simple creative visualization steps and/or your signal.
Congratulations, you just completed a creative visualization exercise. Like anything you
do, the more you practice the easier it becomes.
This exercise is a guide. Please modify it to fit your unique style and needs. Don’t worry
if you found yourself getting distracted. Just bring yourself gently back to focusing on
feeling your breath. And, don’t worry if you didn’t notice any guidance from a request.
Some times the guidance doesn’t come in words, it can come in any form and you may
be absorbing it without even knowing it.
Creative visualization works. That’s why athletes use it to improve in their sport and
therapists use it to help their patients heal. Studies show that creative visualization has
many positive effects on health and personal growth. It can lower blood pressure,
cholesterol, and glucose blood levels. It can also heighten short-term immune cell
activity and lessen pain.
You may want to use professionally prepared guided imagery CDs to speed up your
learning. Visit healthjourneys where Belleruth Naparstek provides an excellent array of
research-based creative visualization exercises (see resources).
If you are dealing with a significant health issue, you may want to work with a therapist
skilled in using creative visualization. The Academy for Guided Imagery provide a
directory of certified imagery practitioners (see resources).
However you decide to do it, begin now to use creative visualization to create the health
and life you desire.
The next step is to match your list of affirmations or desires, with pictures and that is where you need
to be really accurate.
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