Manifest Your Best Self by Namaste Jenay

n a m a s t e j e n a y.
c o m
PREFACE
If you’re reading this, I want you to know that you are fucking awesome, and everything is
going to be okay. Whatever you’re going through, or not going through, or don’t want to
admit that you’re going through - you are exactly where you’re meant to be. Here, reading
this eBook. I am so glad that you’ve found, that it has found YOU.
Perhaps you’ve had a tough year (or few years), and you just can’t seem to get back on track.
Maybe you’re tired of being jealous or judgmental of others, and want to create an authentic
life you love. It could be that you’re ready to rid yourself of toxic energy and negativity; or
that you’re sick and tired of anxiety, stress, and self-destructive behaviors ruling your life. It’s
even possible that you are ready to stop living for other people, and to finally begin LIVING
for yourself. Whatever you need right now, be prepared to finally identify and remove the
obstacles keeping you stuck, and create space for glorious new aspects of your life to bloom.
This is my answer to the countless questions and requests on social media about how to
change your life, how to handle stress, sensitivity, overwhelming emotions, toxic tendencies,
how make better choices, and so much more. Eliminating self-destructive forces from your
environment is the absolute most powerful thing you will do for yourself - ever. Of course,
it does not happen overnight. It took this many years to create the habits you have now, so
it will take time to reconstruct them. Come along for the ride with an open mindedness
and kind-hearted patience that you’ve never felt before. There will be some tough moments
where you fall right back into your own mind-trap and that’s ay-okay because you are going
to learn some powerful tools to pick yourself back up and keep moving forward. No looking
back. You’re not going that way.
This eBook is a compilation of information, exercises and practices that I have used to create
my own internal shift from a really aggressive, confused, and genuinely unhappy person
riddled with insurmountable anxiety, to someone who is calm, confident, and creating a life
of joy. I know you know this, but change does not come easy. All I ask from you now it to
just receive. Receive this information like it’s a download on your computer. You don’t have
to process it right away but you can hold space for it. Chew on one thing at a time, and digest
the rest when you’re ready. It’s not going anywhere. I promise.
Manifest Your Best Self | Page 2

We are all searching for something out there (religion, a man, a job, a place), greater than
ourselves to make us happy. And that’s exactly why we’re not getting anywhere.
Lesson numero uno: Your happiness cannot be found in someone else. Your happiness
cannot be found in something else. Not jewelry or cars, fancy houses, or sexy significant
others.
Lesson numero dos: You do not need anything to lead you through life. In fact, looking
for something else greater than yourself to guide you is a huge distraction and depletion
of your energy. You are a freaking superpower. You already have everything you need to
create a life you l o v e, full of beauty, health, wealth, and happiness. This dream life you
desire ALREADY EXISTS. It’s out there just waiting to be found. And now, all you have to
do is eliminate all the bullshit excuses floating around in your mind to find your power and
learn how to harness it. First things first: Stop looking out there to change your life, and start
looking WITHIN.
In this eBook, you may read something that doesn’t click right away. There will probably be
some new concepts that seem scary or outright weird, but as you read and practice, promise
yourself that you’ll keep an open mind. Repeat after me (out loud): “I promise I will stay
open, honest, and willing throughout this process”. Repeat out loud 10 times… or until you
mean it.
This is an important step before we begin because your ego will - I repeat, your ego will
- without a shadow of a doubt try to undermine your progress every step of the way. The
ego does not like change. Once you wake up to your egos tendencies like when those toxic
thoughts pop up, “This is so stupid. This girl doesn’t know what the fuck she’s talking about.
I don’t need this.” You’ll be able to acknowledge them, let them go, and keep it moving.
Ego who? Here’s an itty-bitty break down of the ego to keep your whistle wet. We all have
a personality and thoughts. Your ego is that little voice inside your head that keeps you
paralyzed with fear – fear of change, of stepping outside the norm, of following your dreams,
of chasing the (im)possible, of trying and failing (aka learning). It’s responsible for all those
times our mind races over nothing - like “I have so much going on, it’s just too much, I just
can’t do it, oh my god I’m going to die I’m so stressed out, I’ll just quit while I’m ahead. Ah,
failure. Safety. No need to try, I’ll never get there anyways.” TIME TO SNAP OUT OF IT.

The ego is meticulous, negative, condescending, and the ruler of self-deprecating thoughts
that make you do things like talk shit on your best friend, stay at that job that you despise
instead of pursuing your dreams, live in a penny-pinching mindset in fear of never having
enough, maintaining a woe-is-me FTW mentality, and keeps you tied down to what everyone
else wants. The ego is a part of you that has been fostered by negativity and toxicity. We all
have one, but up until this point you may or may not have known about it. Becoming aware
of the ego is a huge step on handling it. The ego only has as much power as you give it. It’s
sort of like a vampire that hangs out in the shadows, lurking around trying to hide. But when
you shine the light on its shadiness, it burns away little by little. You stop feeding into its
wrath, and develop the strength to disassociate and step into the sunlight.
A lot is going to be thrown at you as you read on, but I believe in you. Seriously, you got this.
Feel free to laugh, cry, take notes, jot down questions, re-read chapters over and over, go
backwards, skip ahead, whatever. Just allow yourself the real, authentic opportunity to flow
freely through it all.
Keep in mind that everyone is different. A transformation may be obvious for you, or it may
show in little bits and pieces here and there. And that’s okay. You have a divine purpose,
and your timing is true to YOU, and only you. So, stay open. Stay present. Stay judgeless.
You have already suppressed your self enough to last an entire lifetime. It’s time to let go of
that self-fulfilling “I’m not good enough, I can’t” prophesy and choose fulfill your greatest
potential.
you ready?

DANGER
past this point,
miracles may occur.

INTRODUCTION
No half-assery past this point folks. If you’re still reading this, I’m so freaking proud of you
and you’re about to kick your life into high gear.
YAS.
Let’s take minute to understand the landscape of how our mind works. Try looking at this as
if you were about to watch a brain surgery from a bird’s eye view.
We have two major facets of the mind – the conscious and the subconscious.
The conscious mind (mental side) is the side that we’re aware of. It processes information,
analyzes, criticizes and calculates. It’s constantly on the go - the average person has more
than 60,000 thoughts every single day.
The subconscious mind (emotional side) is the part of the brain that has (up until now) been
hidden from us. It’s been shaped and molded by people, experiences, and lessons from our
childhood. It believes everything it’s endured without question, secretly controlling how we
view the world.
Let’s think of our experiences like a photograph. To give these experiences meaning our
mind puts a filter (subconscious belief) on the photo. And up until today you thought that
the filtered image was the real unedited version. But it’s not!
To see the original photo you have to remove the filter (the subconscious belief you’ve been
dragging around with you your entire life - aka your ego). Subconscious beliefs filter how we
interpret and perceive every experience in our life.

Don’t you want to see the world as it truly is? Not how your mom, teacher, or society tells
you to see it? Remove the filter and find your truth. See with your OWN eyes, not through
someone else’s foggy, scratched up glasses.
Subconscious beliefs have also impacted how we’ve seen ourselves up until now. And these
filters on our lives have led to the creation stories, stories that we told ourselves to be true in
order to accept whatever dilemma or experience we had that we couldn’t exactly deal with.
“My nose is too big. I’m too fat. I’m a fuck up. Being my race, gender, sexual orientation,
or class means being broke and suppressed. I have no options because of where/how I was
raised. Marriage is miserable because my parents got divorced and that scared the shit
out of me. My sister will always be better than me. I have ADHD, so I’ll never be smart or
amount to anything. I have to get a real job that I hate because society says it’s the only way
to survive. I’ll never make it as an artist. I’ll never be good enough.”
Yeah all these bullshit excuses, keeping you from living your best life are just little old
subconscious beliefs (stories) planted in your mind by someone or something else. They
don’t belong to you. They have nothing to do with you! Time to evict those fuckers.
So, let’s review. We’ve got the ego and subconscious beliefs that have been altering the way
you see your self and your life. You’re not even on the first chapter yet and you’ve already
taken the biggest step to diminishing these bad boys: You’ve become aware of them.
Now that you’re aware of them, you can start to dismember them one piece at a time.
Although in full disclosure, the ego is one of those things that never truly disappear. It
will always be in the back somewhere lurking, but they key is to be able to notice whether
something is true or whether it’s the ego chiming in. This is how you step into your personal
power. You take away strength of the ego when you can realize it’s there, disassociate from it
when it tries to interrupt you, and negate it from interfering in your life.

CONTENTS
Chapter 1 – the feel to heal approach – page 8
Chapter 2 - don’t hate meditate - page 11
Chapter 3 – non-attachment – page 20
Chapter 4 – breathing exercises – page 22
Chapter 5 – mantras – page 24
Chapter 6 – manifestation and gratitude – page 27
Chapter 7 - mindfulness – page 30
Chapter 8 – habit change – page 33
Chapter 9 – detox your life – page 34
Chapter 10 – judgments – page 36
Chapter 11 – find a way, or find an excuse - page 38
Chapter 12 – your choice – page 42
Chapter 13 – make manageable moves – page 44
Chapter 14 – emotional clearing – page 47
Chapter 15 – emotional mastery – page 53
Chapter 16 – how to love yourself – page 56

Chapter 1
the feel to heal approach
I wanted to check in to make sure you’re feeling safe and supported – two of the most
necessary emotions to mental wellbeing. I’m going to walk you though an exercise I created
to help you check-in with how you’re feeling. Once you get the hang of this, it’ll be your
favorite little trick. It has helped me get a handle on my anxiety attacks. When I feel anxiety
approaching, I always turn to this. You can use this whenever and however you want. Put
it in your pocket and take it with you everywhere you go. It’s an easy first line of defense to
getting a handle on your self.
step and see

1 - STEP BACK
Ask yourself, “How am I feeling right now?”
Nervous? Anxious? Excited? Overwhelmed? Unsure? Whatever you are feeling in this exact
moment is completely valid. Be open and free in your response. It is true. No one has to see
or hear this except you. Allow space for honesty without any judgment.
2 - SEE
Step back and see. Just notice, acknowledge, accept, allow and BE. Really understand what
you’re feeling and how it is affecting you. Honor it with a little time and space. There’s no
need to attach to this feeling. Realize that yes, you are feeling an emotion but it does not
define you. It is not who you are. Once you know exactly what you’re feeling, once you see it,
you can let it go. Release that emotion from your body, feel it ride out on your next exhale.

Watch it leave. On the following inhale, perhaps you allow gratitude or joy to come in to
your body. Suck it in through your lips. Repeat this until your negative feeling has been
replaced with something positive - or at least decreased to a more manageable level.
Now that you have cleared energetic space in your body for something new, notice how you
feel. It’s that easy.
You should feel pretty damn good, like you’re finally in control. You are no longer losing to
the rat race of emotional ego drain. You are building an ability to become aware of what’s
going on inside, disassociate from that entangling emotion, and let it go. It can be incredibly
healing to finally realize that you have the ability to change how you’re feeling. Your emotions
do not control you. You control you.
stepping into your personal power is

the soul goal.

Chapter 2
don’t hate, meditate

What is it?
Meditation is all the rage, but it’s actually an ancient practice. The earliest written records of
meditation come from Hindu traditions around 1500 BCE. If you, like me, actually have no
understanding of when or how that time frame even existed, you know it’s real, real old. And
it’s still around for a reason.
Over these many lifetimes it has evolved and adapted, but the core of meditation still exists.
How can something stand the test of time? Because it works. Out of every healing practice
I’ve tried so far in my journey towards turning self-loath into self-love, meditation has been
the most accessible and transformational.
The reason why you turn to meditation is actually irrelevant. Whether it’s to manage stress
or to try and improve yourself at work, the underlying purpose – wholeness - is similar
across all even if you’re yet to see it. Its effects will grow into every area of your life.
My first interaction with meditation was at my first “real” job. As a senior in college, I started
working for this little known startup called Dollar Shave Club. When I joined the company
as the first employee, pre-launch, I became close with the CEO, Michael Dubin. He was
a brilliant boss and a gentle man. Thanks to his innate skill and business sensibility, the
company became a hit almost over night in March of 2016. In 72 hours our YouTube video
went viral and had over 3 million views. But we were nowhere prepared for the tech disaster
that came with the incredible instantaneous growth. It was more than I was equipped
to handle. I become too emotionally involved suffering countless mental and emotional
breakdowns, not knowing how to manage the stress of such a high-intensity workspace.
One day Dubin came in looked directly at me, making a gentle “no” motion with his head
moving it from side to side just once, signaling not to disturb him. And once was enough. He
put his headphones on and sat down at his desk. Didn’t touch his computer, just closed his
eyes and at there. Now with seven other employees, I turned to his new right hand woman
and asked, “What is he doing?” She said simply, meditating. I had never seen or heard of
this strange thing before. And didn’t think anything of it. But, several years later, here I am.
For me, meditation first came in the form of yoga. I didn’t know it was meditation, but it
was.

Meditation comes in many different forms, and can be defined in many ways, including:
Google: “To think deeply or focus one’s mind for a period of time, in silence or with the aid
of changing, for spiritual purposes or as a method of relaxation.”
Wikipedia: “Meditation is a practice where an individual operates or trains the mind or

induces a mode of consciousness, either to realize some benefit or for the mind to simply
acknowledge its content without becoming identified with that content, or as an end in
itself.”
Merriam-Webster: “To engage in contemplation or reflection.” “To engage in mental exercise

for the purpose of reaching a heightened level of spiritual awareness.”
While these are all valid in their own right, they’re a little overdrawn for my liking. Let’s take
it down a notch. Simply put:
meditation is being.
It is existing in a single moment, without concern for past or the future moments. We live in
a non-stop, stress-inducing, rage-fueled world full of insurmountable expectations. We get
rewarded for working too hard and losing ourselves in a craze of ceaseless thoughts because
that’s “normal”. This is where losing your self to work leads to struggle. You think that taking
care of all of the millions of things you’ve got going on between work and play are more
important than taking care of yourself. Hate to break it to you, but it’s not. It never will be.
Without your self there is no work, there is no play. If you don’t take care of your self, how
can you expect to perform and produce great results? Because of these societal pressures, it’s
easy to come up with an excuse like, “I don’t have time to meditate.” Well, do you have time
to feel like shit? Probably not.
Your brain (aka your mind) is a muscle. That muscle is constantly thinking, or working out.
But after so many years of chasing the maze of your mind, non-stop production, continuous
effort, judgments, and stressors, that muscle begins to tire, slow, even break down. It gets no
downtime, no vacation, and no love, but it desperately needs to be recharged.

When you meditate, you give your brain the chance to cool off and find some down time
through a state of effortless effortlessness. It’s like a big ol’ hug for your big ol’ brain.
It’s that simple. You don’t need to be on a spiritual path towards enlightenment or have a
special cushion, or whatever you else may think you need. But see, that in and of itself is
the problem. Our mind doesn’t stop thinking. Therefore, because we have yet to create a
separation between our selves and our thoughts, we don’t stop thinking - ever. With all of
this constant commotion going on in our head, no wonder it’s so tough to get ahold on life,
make good decisions, find a sense of peace or whole.
You know when you’re in the super market, tapping your foot profusely because the line is
so damn slow, and there’s so many people, and you just start judging everyone around you -
your mind vibrating with thoughts, ideas, distractions, any reason to freak out. This actually
goes for any situation. You could be in class, on the freeway, at a party – wherever, whenever.
The circumstances really don’t matter.
But, the fact is that our mind moves at an incredible speed resulting in thoughtless action –
doing things we almost immediately regret, speaking before we have time to think, making
rash decisions or mistakes, forgetting, and the list goes on.
The nonstop movement and fluctuation of our minds coupled with our go-go-go lifestyle,
leaves us in a state of serious angst, tension, and a feeling of nonstop shit flying at us from
all angles. It’s amazing we can get anything done or make any decisions at all! Our brain is
practically running on empty because we literally never stop. When was the last time you
were awake, but not thinking about or doing something?
Exactly.
Just like our body cannot function without rest, our mind requires the same nourishment.
Meditation gives us the opportunity to step back and watch our fleeting mind. It creates
space between our thoughts and us. And in this space, the quiet time for your mind, you
create a distinct awareness separating from these thoughts instead of getting all wrapped up
in them.

To me, meditation is the simple act of breathing in stillness, sitting in awareness. There’s
really no wrong way or limitation on how to meditate. Just do it. For the love of all that is
good and holy in this world, please do it. Come to sitting meditation without an expectation,
hope, or egocentric desire, yet instead just come. And keep coming. Try this for a few years.
Classically speaking, sitting (in meditation) offers a powerful position for the body. Think
about body language. Let your body set the tone for your practice, allowing this posture
create a state of mind – aware, calm, concentrative. The sit bones (butt bones) root down, the
spine elongates off of the tail bone. Take a mountainous stance, solid, unwavering, strong,
majestic yet not rigid, or shallow. Shoulders roll down and back into an astute position;
crown of the head gently reaches up, everything just sitting right into place.
Palms may face up in a sign of willingness to receive, a sense of openness or acceptance.

Palms lay face down on your knees or thighs to represent a sense of fullness or desire to
move within. In this position of purpose, you create a sense of dignity. The posture made
with your body develops an attitude that you take with you as you move within.
Meditation is the slow, steady, disciplined work of peeling back the layers. As said beautifully
by acclaimed author Jon Kabat-Zinn, “It is the work of moments and the work of a lifetime,
all wrapped into one.”
Sitting (meditating) is the pure act of non-doing. You distinctly choose to work towards
taking a step back to solely exist, watching your thoughts as if an innocent bystander. Relish
in the beauty that the next moment cannot come without this moment - right here, right
now. Nothing else needs to happen for this moment to be complete. Nothing.
Although you are not “doing” (i.e. moving, taking action), sitting does take a concerned
effort, dedication, and patience towards awareness. But if you can breathe, you can meditate.
It is not about feeling a certain way instead it is allowing yourself to feel the way you feel. You
are cultivating stillness with no goal other than being full present in each breath. You are
not worried about the past, or considering the future. It’s taking time to focus inward, which
in a world of constant outward stimulus is so rare it feels unnatural at first. Imagine that –
feeling unnatural to just exist. This place of peace is actually your natural state of being and
is always here for you. When you need it, find the breath.

You’re fully awake during meditation, but normally you would be overwhelmingly consumed
in your thoughts. The mind can be equated to a great labyrinth. A winding maze that none
can find their way out of. Twists and turns, roundabouts and one-way roads leave you stuck
and out of air. Thinking about x, y, z, until b, f, and g pop up to take you away. Zip, zap, zoom.
Thoughts flood in and you don’t even know where to begin because it’s all so overwhelming,
so you turn the TV on and crank the volume just to get a break from it all. But if you haven’t
figured it out yet, that’s like putting a Band-Aid on a gaping wound.
When your mind and body collaborate – holding space for your body and mind to come to
the same attention of awareness – unattached to having it be or feel a certain way, without
desire of an outcome, you are creating a force of mindfulness, developing a true sitting
practice.
We often use a tool like the breath to develop and hold our concentration. Pulling on the
reigns of the mind like the way you’d direct a horse en route, is a guide during practice. By
holding your concentration on something steady in constant ebb and flow (in and out), you
are given a salvation from the dumping ground of the mind. It’s just a way to keep you from
getting mixed up in the chaos of the mind, and its maze of thoughts.
Imagine that you’re lying on the grass outside watching the clouds float bye. During
meditation, those clouds are your thoughts. You’re just simply watching them, not judging
them, not getting involved in them, not attaching to them in any way. Just watching.
The most common misconception about meditation is that you’re trying to stop thinking.
Or when a thought happens, you’ve done it wrong so you just throw in the towel, cause it’s
just too hard and you suck at it. WRONG.
It’s physically impossible to stop your thoughts.

Meditation offers a sense of presence. Sitting, acknowledging, accepting whatever comes
up in that moment. Using your breath to ride like a wave of focus. Following it back to
concentration after each time you are ridden into shore by a thought.
Over time, this practice blends into your daily life. It creates space, separation creating
mindfulness and awareness around your thoughts.

This may translate to getting time to purposefully think before you speak, the ability to step
and back and weigh considerations before acting rash, brash or harshly. It may improve the
clarity and depth of your thinking-mind thoughts and your ability to manage stress and
adversity. Meditation develops a presence in the current moment, a mindfulness that brings
clarity, calmness, and compassion into the forefront. It brings about gratitude, a feeling of
fullness, and diminishes the deep dark unsure soil that stress, disdain, anger, and greed
sprout from. With continued and dedicated practice, many beneficial effects will start to
effortlessly show up in your daily life, over time compounding into a major shift.
As the saying goes, “inhale the good shit, exhale the bullshit.”
This all sounds great, but HOW does it work?
There’s A LOT of information floating around out there about meditation – from flowery to
confusing. If you like scientific data, I’ve got a little something for you.
Researchers have found that as little as 12 minutes a day of meditation over an eight-week
period can produce noticeable changes in the brain, decrease levels of anxiety, and increase
immune function, overall happiness and well being.
Sara Lazar, neuroscientist at Harvard, was one of the first to test and prove health claims of
meditation with brain scans, looking for physical noticeable changes to brain matter.
Her first study looked at long-term meditators versus a control group. The long-term
meditators had an increased amount of gray matter in the insula and sensory regions of the
brain, as well as the auditory, sensory, and frontal cortex. Okay great, more gray matter for
you. Why do you care? Gray matter includes regions of the brain involved in muscle control,
sensory perception like memory, emotions, speech, decision-making and self-control. More
gray matter means more overall wellbeing.
The frontal cortex actually shrinks as you get older, which is why it’s harder to figure things
out and remember, but in this region of the prefrontal cortex, 50-year-old meditators had
the same amount of gray matter as 25-year-olds. Their brain was practically half their age,
thanks to meditation.

The second study took people who’d never meditated before and put one group through an
eight-week mindfulness stress reduction program. They found difference in brain volume
in 5 regions of the brain – the group that learned to meditate had thickening in 4 regions:
o Posterior cingulate: mind wandering and self-relevance
o Left hippocampus: assists in learning, cognition, memory, emotional regulation
o Temporo parietal junction: associated with perspective taking, empathy,
compassion
o Pons of the brain stem: area where regulatory neurotransmitters are produced
o Amygdala: fight or flight part of the brain, important for anxiety fear & stress -
this area got smaller for meditating group
This is just one out of numerous studies about physical benefits meditation. For the last
century, scientists believed that the brain essentially stopped changing after adulthood.
But meditation has proved that to be false. You can actually physically change your brain
for the better just by breathing mindfully, how cool is that? Sustained meditation leads
to neuroplasticity, which can be defined as the brain’s ability to change, structurally and
functionally on the basis of environmental input.
Think of meditation as a form of exercise. You do yoga or hit the gym to exercise your body,
just as you will now meditate to exercise your mind. And similarly to the gym, it takes
practice. The more you do it, the “better” you become at it. And there’s always a new place
to go, and no two workouts are the same.
There are various kinds of meditation that hold different values or purposes, some are
spiritual and others are not. Feel free to do your own research on them (Transcendental
Meditation, Kundalini, Guided Visualization, Qi Gong, Zazen just to name a few).
For the purpose of this eBook we are going to work on building a simple, foundational
practice using mindfulness techniques. This meditation is effortless and malleable, so it can
grow and transform as you do. It’s the perfect starting place.

5 Simple Steps for A Meditation Practice:
1. Commit to five minutes a day. Pick a general time of day – morning or night.
2. Find a quiet place in your home. Silence your phone.
3. Set a timer. Sit in silence or play some soft background music.
4. Sit comfortably with dignity and purposeful posture in a chair or on a pillow
on the floor. Close your eyes softly. Breathe – inhale, exhale. Easy and smooth.
5. When your mind starts to wander or you realize you got caught up in a random
thought, just gently guide your attention back to your breathing without judgment or
attachment. Repeat.
Go ahead. Take five minutes right now and try it.
In the sacred ancient language Pali, of the Buddha a devout developer of meditation as
we have come to know it, there actually is not a word equating to “meditation”. Yet the
word bhavana translates as “development through mental training.” This is truly powerful.
Meditation is training to manifest our best self. And just like any other kind of training, it
takes persistence, dedication, and the willingness to learn with an open heart.
Any time we learn a new skill there are always growing pains. Sitting is no different. What
I’ve found is the more important and purposeful the craft, the longer and tougher it is to
learn.
What craft is meditation? Seeing our selves, as we are in that moment without judgment,
attachment, or expectation. You are leaning into your self to meet that which lies within –
the ego, the bitch, the sweetheart, the cringe worthy, the shameful, the beautiful, the liar, and
the honest. All of the fluctuations of the mind will show.
When you come to sit in meditation, the mind will pace, like a blind rat in a maze trying to
fetch a piece of cheese. It doesn’t want to be caught or stopped, it just wants to run towards
the gouda, oh but wait, now he smells a piece of cheddar, oh shit over there, that’s a hint of
blue cheese, gotta run that way! Yes, our mind is equivalent to a little cheese monger rat
racing through winding hallways of a maze.
These fluctuations, flows, hallways of the mind represent the forms of our self. Meditation

is possibly the most important practice we will find in our lifetime. But it does not come
without many trials and tribulations along the way, each of which reflect our current state.
Some days it may be effortless and easy, while other days it will be full of bumps in the road.
This is part of the fun! Become an explorer of your whimsical maze of a mind. Greet each
new hallway with grace.
The entirety of this book is built on this underlying foundation of meditation practice. It is
so multi-faceted, yet so incredibly simplistic.
Over the next several chapters, you’ll find techniques that you can play with to aid your
meditation practice. But always know that you can return here. Perhaps you stay here for
some time. It is yours to decide. But before all:
sit down. shut up. and breathe.

Chapter 3
non-attachment
A huge help in your meditation practice will be the ideology of non-attachment, or judgeless-
ness. Let’s look at this from a Yogic perspective.
In the Yoga Sutras (196 lessons compiled by Patanjali around 400CE), we learn about the
eight-limbs path of yoga. By mastering all of its steps, we are said to achieve a state of bliss or
Samadhi. The first two limbs of yoga are the Yamas (restraints) and Niyamas (observances),
which are guidelines for living in an honest and meaningful way. One Yama that is incredibly
powerful is Aparigraha, or non-attachment, non-greed.
So much of our suffering comes from clinging to external things like possessions, people, and
thoughts – like focusing on how you want something in the future to turn out, or constantly
reliving something in the past. The people and things we keep in our lives, and emotions
that accompany them, do not define us.
At the slightest sign of change, this attachment can cause us to feel like we’ve lost something,
or are somehow less than. Our suffering can come from picking apart the past, and anxiety
can arise from anticipating the future. So, if we work on practicing non-attachment by
staying in the present, we can truly experience the joy of the NOW.
Non-attachment simply means that you do not depend on someone or something external
for your stability or happiness. You can find everything you need to be happy in this life,
already inside of you, if you take the time to look.
In our meditation practice (and our life), things will always come up. A stranger might
scream at you for no reason. Your boss acts like a huge b---- blaming you for something

that’s totally not your fault. You can’t get settled into your meditation because you keep
getting distracted with thought. Using non-attachment, you can allow these circumstances
to happen without getting emotionally involved. Just let that shit go.
Now it’s time to put all of this great stuff to use with some additional accessible ways to
meditate. Just like anything else, meditation is a practice. Be patient with yourself. When you
“fall out” of an exercise you’ll probably have a moment of “oh shit” and notice that you’ve
been thinking about something actively. And that’s totally okay! That will happen for a very
long time, but what’s most important to your meditation is how you handle this distraction.
Whenever this happens just begin to come on back to your breath, without judging yourself
or getting attached to what has happened. Your mind will always move, and a thought will
creep in. These thoughts are intruders in your quiet time and will try to prevent you from
concentrating. But just look at it like a little fun challenge. A thought comes in, find a little
smile and return to the open space of your meditation.
Your goal isn’t to stop your thoughts, but to try and detach from the noise of your mind.
give yourself the opportunity to be in

this moment, without any expectation
or care for the next.

Chapter 4
breathing exercises
The following breathing exercises can be added into a simple meditation where you’ve got
silence or soft music in the background. Think of these as tools in your toolbox, helping you
find the meditation practice that works best for you.
1 - Repetition:
It’s as obvious as it sounds. With a repetition exercise, you will use one or two words, spoken
silently within yourself (not out loud), to coincide with each breath.
Pick a word or sound that’s almost automatic, something that is simple and allows you to
follow your breath with ease. This word or sound will act as a focal point, keeping your
minds chatter at bay.
For example: Sit comfortably. Close your eyes. Hands rest on your thighs. Palms face up
to be receptive, or palms face down for more grounding. Inhale. Exhale. With each inhale
pair the word “in” with each exhale pair the word “out”. Repeat this with each breath. If you
follow a thought, once you realize you’re in a thought, just pick up where you left off on
the next inhale. You can also use a sound or word to connect an entire breath, for example
inhale (no word), exhale Ohm.
2 -Counting:
In a counting exercise, you are fully focused on your breathing. While you’re counting
the longevity of the breath, your mind has no ability to think or become distracted with a
thought making this a great way to enter meditation practice. You will inhale to the count of a
number, continuously climbing throughout the meditation, and then will descent, repeating
this your entire meditation.

For example: Sit comfortably. Close your eyes. Hands rest on your thighs. Palms face up to
be receptive, or palms face down for more grounding. Inhale. Exhale. Inhale for 3 seconds,
hold your breath for 3 seconds, exhale for 3 seconds.
Inhale for 4 seconds, hold for 4, exhale for 4.

Repeat this, increasing the number to your maximum or 8 seconds. You’ll go from 3,4,5,6,7,8
and then you’ll descend down, 8,7,6,5,4,3.
3 - Body Scan:
This breathing exercise is great for a physical learner. Over the course of your timed
meditation, you will slowly scan the body with the breath. Each area selected will have its
time of focus, where you imagine breathing into that body part until it is filled where you
then can move on. When I feel really stiff or have a lot of aches and pains, this is a great
exercise to help alleviate some of that tension.
Example: Sit comfortably. Close your eyes. Hands rest on your thighs. Palms face up to
be receptive, or palms face down for more grounding. Inhale. Exhale. Breathe into your
belly – feel the rise and fall. Stay here, focusing on the belly for 5 breaths. Breathe into your
shoulders - feel as they rise on the inhale, and feel as the relax own the back on the exhale.
Repeat 5 breaths. Breathe into your low back. Feel it fill with air and expand on the inhale,
feel as it eases on the exhale. Repeat 5 breaths. Continue scanning a new area of the body
until the alarm rings.
If you’re having trouble “following” your breath in any meditation exercise, try bringing
your attention to where you most notice the sensation of the breath. This could be in the
chest, the lungs, the nose, the belly, or anywhere else in your body. That is your anchor. Each
time your mind wanders, you can come back to that physical sensation of breathing before
gently guiding yourself back into the practice you’re working with.

Chapter 5
mantras
A mantra is a sound, syllable, word, or group of words that is often considered capable of
“creating transformation.” The Sanskrit word mantra consists of the root man- “to think”,
(which is taken from manas- “mind”), and the suffix – tra meaning “tools or instruments”.
Making a literal translation as “instrument of thought”.
The beauty of a meditation is that you can totally make it your own. Personally, I like to
meditate with an intention and create a mantra (or several) based around that topic.
For example, let’s say I want to meditate with an intention to bring more happiness into my
life. A mantra for this might be:
“I am so happy.” “My life is truly beautiful.”
“Happiness radiates from my heart space.”
“I am so blessed.” “I surround myself with happiness.”
“I bring light to all around me.”
“I attract happiness into every facet of my being.”
“I have the power to choose happiness every day.”
“I love myself. I love my life.”
Let whatever comes to mind have importance. No need to judge or get attached to your
mantra. It is perfect just as you’ve created it! If it is meaningful and powerful to you, so it
is true. Repeat your mantra to yourself in your mind, changing up the emphasis to a new
word, or just repeat it until you believe it! This is my absolute favorite way to meditate –
without rules or expectations, just a powerful mantra that I can repeat over and over again.
Remember, what you think about you bring about. This kind of meditation is actually a
form of manifestation, which we’ll cover in the next chapter.
If none of these really float your boat after trying them, feel free to try a more involved
approach at first via a free app. My personal favorites are Insight Timer (gives options of
music, sounds, guides), Headspace (guided), and Calm (guided).

For music recommendations, I search on Youtube with Keywords like: “chakra healing
music”, “sound bowl meditation”, “positive vibration”, “meditation music”, and so on. Find
what works for you! Explore and then try sticking with one method for the next few days.
As you realize your new meditation practice, remember that there’s no wrong way to do
it! Whatever resonates best with you and allows you to fully relax into a place of peace is
exactly what you should do. You can use those guided apps to bring your meditation onto
something specific, or customize your meditation by increasing the time you sit. Start with
five minutes, increase to eight, 10, and 15 minutes. Then maybe try 10 minutes twice a day.
But, even if you stay at five minutes, a consistent daily practice will yield results.
Meditation is a great way to connect with the universe, and put out the energy that you want
to bring back into your life. Meditation can act as a platform for manifesting things you
want – health, wealth, success, etc.

Chapter 6
manifestation; using graditude
to attract abundance
What is it?
When you hear someone say that they’ve manifested something incredible in their life, your
first reaction might be that they’re a wizard working some kind of weird woo-woo voo-do
magic to get what they want - and you’re not entirely wrong. There’s no magic wand, and
it definitely takes finesse to find your groove, but what you’re going to learn here is how to
tune in to the Law of Attraction and universal energy. Manifestation is basically your way to
attract what you want.
The term manifest simply means to bring about something in your life. Or, as I like to think
of it: Believe  Achieve  Receive
o Believe – ask
o Achieve – action
o Receive - result
How do I do it?
Before we get into the practice, it’s important to understand how the universe works in order
to begin to tap into that power and attract what we seek. Here’s the deal:
We are beings of energy.

Yes, you are in a physical body. But that body is actually just a vessel that holds your
intangible sense of self and your energy. We vibrate at different levels depending on what
we are experiencing, and actually attract things on our same plane. Like attracts like. Your
thoughts have a frequency, and when you emit this frequency on a consistent basis, you are
sending out a magnetic signal into the universe to bring you that which you think about.
Everything in your life right now, you have attracted. I know this seems harsh, but we attract
by default before we become aware of how to harness this. But, here’s the problem. Most
people think about what they don’t want, and then wonder why it shows itself over and over
and over. When you think about what you don’t want, you are attracting that. The law of
attraction is not biased; it only knows what you put out. It is forever in action, just as your
thoughts are.
If you’re really unhappy, nasty, or negative, you are operating on a low energetic level and
putting out a low frequency into the universe, which means you are going to attract low-
level circumstances.

When shitty things happen, we more often than not react in a negative way, which may
sound something like, “woe is me, why did this happen, my life freaking sucks, it’s so unfair,
what did I do to deserve this, why does ____ have such a better life than me?” Sound
familiar? Yeah. This emotional and ego-driven, victim attitude perpetuates negativity. It is
judgmental, jealous, shallow, and fueled by fear. It puts out low-level vibrations, which thus
attracts low-level circumstances, keeping you stuck in a vicious cycle.
Let’s take this down to the simplest example. When you get out of bed and stub your toe,
most people would let that spiral out of control. And then the day goes to shit. But instead,
you have the opportunity to control your reaction and laugh it off.
you have full control. cool, huh?

We are beings of energy in an energetic world. When you’re in a low-level vibration, you have
the opportunity to totally disrupt the cycle by acknowledging your feelings. Your feelings
tell your brain what to think, so if you can focus on love, gratitude, and joy, celebrating these
feelings and giving them depth, you can draw more of this you’re your life. Your feelings
change your thoughts, which thus change your actions and reactions. You can try to find a
lesson in what’s going on around you “this happened for this reason”, or just simply let it go
practicing non-attachment because that circumstance does not define you. Rise ABOVE.
Look, the law of attraction is obedient. It will give you whatever you focus on! When you
think about what you really want that is exactly what will show up in your life. And voila,
just like that, you are able to break the cycle. To sum it up:
Thoughts become things. Positive attracts positive. Be about what you want to bring about.
You become what you think about most, and you ATTRACT what you think about most.
Your life is a physical manifestation of the thoughts that go on in your head.
Manifesting Made Easy: 3 Steps to Success

ASK: Get clear about what it is you want and ASK for it. Write it down in detail. You will
begin to attract ideas, events, and people that will help get you to that goal.

BELIEVE: Get clear about what you want and then LET IT GO. Allow it to be. Do not get
wrapped up in the minutia – the “ifs”, “hows”, or super specific details (let the universe worry
about that). Instead, focus on what you can control – your feelings, aka your thoughts.
Begin to cultivate the feeling of what it is you want to experience. This is arguably the most
important step in manifesting. When we are feeling lack or deprivation or sadness, we are
creating more of this in our life. The feeling creates the form, and your action creates a
universal reaction.
If you want to feel loved or find romance, make sure you are showing yourself love and
appreciation. If you want to create wealth and financial freedom, make sure that you are
respecting your money, paying your bills, and appreciating what you already do have. Become
conscious of entertaining the feeling that you want so that it can become your reality.
RECEIVE: Open yourself up to receiving what it is you want. If you don’t think you’re
deserving of these great things, they won’t want to be in your presence. You truly have to
visualize what you want to materialize. Put yourself in the frequency of what it is you want.
Throughout your manifestation process, it’s important to focus on GRATITUDE. Truly

begin to appreciate all that you have, and all that is to come. Jot down 5 things you’re grateful
for before getting out of bed, or whenever something pops into your mind. This will shift
your begin to shift your energy in a powerful way. When you are appreciative of what you
already have, you will begin to feel happier and attract more things to be grateful for. Live
in an attitude of gratitude.
Just like every other practice we’ve covered – and everything in life – there isn’t a one-size-
fits-all option. There is no single clear roadmap for what your manifestation should look
like, or how the results will appear in your life. But like we already know, your emotions
create your thoughts, and your thoughts form your reality. So, if you can become grateful for
your life NOW, you will create genuinely happy emotions. Positive emotions lead to positive
thoughts, which lead to positive energies, which attract positive things!
ya dig?
Chapter 7
mindfulness
If you haven’t already noticed, all of the practices you’re learning overlap and are totally
intertwined. That’s something to take note of! We are not just using one tool to manifest our
best self, but a compilation of ideas to develop internal strength.
Mindfulness tells you what it is, simply. It is being mindful, or as I like to say mind-full.
It is when you are fully aware of the present moment, the space you’re in right now. It can
be tough to define it in words because it seems trivial at first thanks to our love for over-
complicating everything.
When your mind is constantly moving between school, kids, work, husband, second job,
friends, or whatever other 52 things you’re trying to juggle, it’s guaranteed to get wrapped
up in this world. But, it’s not reality more so of a distraction. Letting it control you and alter
your state of being is dangerous. Remember, how you feel has a ripple effect over your entire
life and pours out into the world around you. If you’re so stressed out about the 52 things
you’re trying to juggle, you are going to forget something or mess up, and that’s going to
get you really down, and then you’ll mess up another thing, to which you’ll feel worse. And
because you’re so involved in your own drama, you’re going to forget your friend’s birthday,
and then you’re going to going to want to quit already because you suck at everything and
life is so hard and omg you can’t breathe, so you’re freaking out honking at the asshole in
front of you who just stopped short, and now you’ve pissed him off, and he goes back to
work and yells at his assistant, and the ripple goes on and on. It’s too freakin’ much. Enough
already!
One second ago is gone, and we can never get it back. One second from now has yet to
happen, and we have no clue what it will bring. So just like our mind, these precious moments
of life are fleeting. The absolute best course of action is to get really involved in the current
moment to give our absolute best to what’s happening right now. Because after all, this exact
moment in space and time is all we have. Becoming mindful of the now, allows us to get out

of our mind, find space and connection to the current moment, find gratitude, and a little
stillness.
It’s the least you can do for yourself, and it will translate into how you handle everything
else, including how you react to those same 52 stressors. A more present you is a better you.
It’s a nicer you, a smarter you, a more thoughtful you, a happier you. And all you have to
know that mindfulness is a practice that is done for a real, significant reason. To allow you
to become the best version of your self. And don’t you want that?
When you move, act, or think on purpose you are cultivating mindfulness. We already have
the capacity to be mindful, now it’s just about choosing to do so and using the tactics learned
here to cultivate more of it. Meditation and mindfulness are often intertwined, but meditation
is an act we use to cultivate mindfulness. Mindfulness is awareness. Being purposefully
aware. In meditation, we purposefully attempt to move inward. Mindfulness is a beneficial
result of meditation. Meditation brings mindfulness from your personal practice out into
the world.
Pause. Take a big ol’ slow, smooth

breath.
Woop! You did it. That was being mindful.

Easy Mindfulness Exercise:
Look away from the page (after you read this little blurb) and cultivate a sense of purposeful
awareness. You are choosing to be aware on purpose, in the reality of wherever you are,
getting out of your head and into the present moment.
Use your senses: touch, taste, sight, smell, and hear. Get physical and connect to your senses!
This is an easy way to get out of your consuming thoughts and into the real, right now,
mindfully.
Rub your hands together, notice how that feels. Separate your hands and use your fingers to
massage the palms of your hands, notice the warmth and pressure. Feel your butt weighing
down on the cushion below you. Are you hunched over? Do you feel heavy in that chair?
Feel your feet firmly on the ground.
Slowly scan the room you’re in, one area at a time. Stop to notice colors, textures, lights, the
shifting of your eyes on one piece of furniture to another item.
This is practicing mindfulness. You are taking things in as they are. Noticing with a pure,
peaceful awareness. Now notice how you feel right now. Calm? Happy? At ease?
you’re doing awesome.

Chapter 8
change your habits, change your life
Habits, or habitual actions are done out of default not intention. Take a second to mull that
over.
Are you happy living a dull life half asleep, run by habit? Sure, it’s easy, comfortable, and
socially accepted as normal. But who wants to be normal… aka average? You’re capable of
so much more.
Habits are not interesting, fulfilling, challenging or helping to develop us in any way. Of
course, not all habits are bad, but for the most part they’re something we should break out
of. They keep us stuck following the dotted line. Why? Because we’re not doing anything
different to get us to where we want to be.
Habits haven’t worked for you yet. So it’s probably time to change them up.
Habits in Yoga are known as Samsakaras. Say it with me now: saam – scar – ahs. See that
middle word? Habits are like emotional scars. Some good, some bad, but regardless they
become ingrained in our mind, often evolving into a toxic default-button of life. In this
section, we’re going to cover some powerful ways on how to rid your self of any negative,
self-limiting, self-destructive habits. But keep in mind, that building habits can take time
(typically between 21-30 days), and while you may gravitate towards one exercise, another
one might just fall flat for you and that’s okay! No judgment, remember?

Chapter 9
detox central
No, this is not a diet or juice cleanse fad. Many of our habits are learned from things in our
life – our friends, our parents, celebrities, etc. It might be time to start clearing house. If
you notice that this one friend always brings out the worse in you, find a new friend. Stop
hanging around complainers. Stop weaseling your way out success. This isn’t placing blame
on anyone else, this is getting real about EVERYTHING in your life (including yourself)
that is triggering you to think shittily, act poorly, react poorer, and wallow in a big pile of
poo.
Clean out your closet. I’m not kidding! Just like people, the material items we surround
ourselves with can have an effect on our mood, attitude, and overall stress levels. If your
space feels cluttered and disorganized, guess what that will perpetuate? Yeah. You can’t get
clear on your goals if you can’t even clear out your garage. If you haven’t already realized,
everything we surround ourselves with has an effect on us. It’s up to you to be super choosy
about what we let into our circle. Home should be a safe, sacred space (will get to the rituals
& routines shortly) where you can be worriless and at ease.
But let’s get real, for most of us that’s not the case. We’ve got the kids, or the dog and the
boyfriend running in and out dragging dirt and leaving their shit everywhere. Nothing
will ever be perfect (what is perfect anyways?), but with a little detoxing and change in
perception, we can create a happier vibe home. Wake up happy. Take happy with you out
into the world. Make others happy. Come home happy. Attract happy. Repeat.
Back to the point – detox your life! Clean out your closet, donate things you’re not using –
old books, shoes, kitchenware, get rid of that stuff in the garage. Free up space! Get rid of
some of this heavy ass baggage that’s holding you down and stressing you out. Make room
for new, better, beautiful things to come into your life!

Chapter 10
there’s no “I” in judge, just a
YOU
If I had to list just one habit that is keeping each and every one of us from reaching our
absolute peak it would be… judgments.
It’s sort of like the little piece of mountain rock that falls off of a cliff and causes an avalanche.
It rolls through miles of snow, growing in size with every turn, quickly becoming this
destructive massive snowball wrecking everything in its way without prejudice.
Judgments of yourself and others are self-limiting, ego-driven thoughts full of toxic negative
energy. When we judge something we play a dangerous game of comparison – trying to
make ourselves feel better by putting down the other party. Judgments are negative, low-
energy, life-wrecking poison.
When you judge someone else, you are actually revealing how you feel about yourself.
Judgment: “Oh my gosh, how ugly is that girl? Ew she seriously needs a nose job.”
Unspoken Reality: “There’s a part of me I don’t love. My thighs are too fat. My cellulite is
gross. Will I ever be pretty enough?”
Judgment: “That guy is so not into her, he’s totally a cheating scumbag, but he’s also way too
hot for her.”
Unspoken Reality: “I don’t deserve love. I’m so not over my ex. Daddy issues.”
Judgment: “I’m so fucking dumb! Why did I do that? Way to go self, you’ve ruined your life
once again. My life sucks balls.”
Unspoken Reality: “I’m going to keep putting myself down because I’m so scared of reaching
potential and actually loving my life.”
Like we already know from the Manifestation chapter, you bring about what you think about!
So, if you’re constantly judging yourself or those around you, what do you think is going to
show up in your life? Yep, more stuff to judge, more negative, frustrating events that you do
not want. If you want to rid yourself of it, stop wasting time and energy on it.
Judgment creates separation by giving us the false idea that we are somehow better or worse

than the other party. Separation creates fear, and fear creates stress, unhappiness, and all
other limiting emotions. Judgments drain your power. Every time you judge someone else
or yourself, you’re putting out a negative frequency into the universe, which will literally
come back to hit you in the face. Tired of being bitch slapped by the universe? Keep reading:
STEP + REPEAT: This three-step process is a simple way to start halting judgments as they’re
happening.
1. Witness your judgment. Recognize when you’re judging someone, or yourself.

2. Use an intention: “I choose to judge nothing that occurs” (This is by Gabby
Bernstein). Repeat. Repeat. Repeat. Until the judgment has fled and you feel calm and in
control.
3. Forgive Yourself. When you fuck up and catch yourself judging something –
and you will - immediately forgive yourself and repeat the intention.
Hatred is hard. Judging other people is hard. It takes a toll on you whether you realize it
now or not. And it never ever makes you feel good when you talk shit or attack someone
else, whether that’s in your mind or in a snarky comment to a friend. Stop the negativity.
Eliminate the hate. Replace it with something positive. As your mama always said in her
sassiest voice,
if you don’t have anything nice to say,

don’t say anything at all.

Chapter 11
find a way, or find an excuse
We’ve talked a lot about what we do in our every day life that’s holding us back, but the time
as come for you to dig deep and actually identify the root causes of these things so that you
can begin to heal. Put them big girl panties on and get ready to jump in feet first.
Your life is like a story. Only instead of being written on paper, you are functioning on
a 3-dimensional plane with senses, physical and emotional stimuli, and a whole lot of
distractions causing you to do things that might not really be who you are at your core.
We get lost in the waves of trying to fit in, find love, and make money. Newton’s Third Law
states that for every action, there is an equal and opposite reaction. So, for every storyline
in our life, there is a cause (action) and a result (reaction). But I think what we’ve missed all
this time, while we were busy falling victim to the “why does the universe hate me?” skit, is
that the pencil is in our hand. We get to write our own story!
Think of some things that you’ve done in your past that were monumental fuck-ups in your
life. These are your self-limiting stories and there’s an underlying truth to each one, aka an
excuse you’re using to keep you stuck. We have to identify these excuses in order to move
up and onward.
These stories are excuses that we hold onto to keep us from reaching our potential, probably
because we’re scared AF of change. Change is hard. Change is new and unknown. We lose
friends when we change (although these are the friends you want to lose if they can’t keep up
the new improved you), we go through new things, we put ourselves at risk to fail, aka learn
something. I get it, it’s all VERY scary.

Here are a few examples to help you identify your own stories:
Story: I always cheat on my boyfriends and Idgaf.

Excuse: I don’t deserve love because my dad left so I’m going to hurt every guy I care about
so they get hurt and I don’t.
Story: I can’t quit my shitty9-5 job that is sucking my soul dry.

Excuse: My parents struggled with money. They told me money is hard to get and the only
way to survive is to stay stuck in a crappy job because benefits. I will scrounge my pennies
and stay stuck so I can survive.
Story: I don’t have / I wish I had more clients to keep my business afloat. I’m going to lose it
all.
Excuse: I’m not good enough to succeed at what I want to do. I always fail at everything. I’ll
never amount to anything.
Everything thought that starts with a negating phrase like the above is a story that you’re
writing for yourself. It doesn’t have to be this way but you are perpetuating these self-limiting
processes you’re your mind.
We put so much time, effort, and emotions into finding reasons why we don’t deserve the
things we want, why we’re not ready, why we’re not good enough. What would happen if we
put half the amount of effort into building ourselves up and actually working towards our
goal?
Stop getting wrapped up in the stories of your mind. The past is no longer here, so guess
what, it doesn’t matter. The future hasn’t come yet, so guess what, there’s nothing to stress
over. The only thing that TRULY matters is right n o w. Everything else is just needless noise
keeping you distracted and distressed.
Step 1: Figure out your stories, your excuses. There’s no wrong way to do this. Journal. Write
it down. Get that shit out, don’t judge, do not stop or re-read, until step 2. Don’t overthink.
Just do. Whatever you write is perfect.
Step 2: Acknowledge the stories you’ve written for yourself up until now. Say muchos gracias
(thank you), and let those pesky false bastards GO. Burn the page. Scribble them out until

you’ve got pen all over your hands. Whatever you need to do sister.
Step 3: Replace each story with a new, positive, motivating thought. You’re ditching the
dumb stuff for a manifesting line of gold. These don’t have to correlate, to each story, but feel
free to do that if you’re OCD like me and need things to balance. Or, just write your goals
down on paper and let these be your stories. Whatever you’re feeling is right.
Step 4: Repeat x 1,000. Whenever you feel a “I’m trying; I suck at; I can’t; I don’t; I’m not”
coming on, replace it with your line: “I am; I can; I do; I achieve”. Believe, Receive, Achieve.
Remember?
Look, whether you think you can or you can’t, you’re right. You’ll either find a way, or you’ll
find an excuse. And either way you’ll always be right because you are the most powerful
person in your universe.
you have full control. it’s up to you

to stay stuck or be free and fucking
awesome.

CHAPTER 12
your choice
We already know that habits serve a purpose in life: they give your brain a rest from having
to make difficult decisions, by putting actions on autopilot. Imagine how drained you’d be if
you had to think about how to do every small action you take every single day! Whao.
So yeah, that’s a lot to consider, but we have to overcome automaticity (doing without
thinking). This process is actually what makes it challenging (but totally doable) to break a
habit. The longer we’ve had the habit, or the more difficult the action, the harder to break.
For example, It takes about 20 days to drink water with breakfast, but it takes about 80 days
to get in the habit of doing 50 sit ups a day (according to Making Habits, Breaking Habits by
Jeremy Dean).
Even when we’re on autopilot our brain makes an undetectable connection between a
situation and the resulting action, which is key to developing a new habit.
For the new habits you want to develop, put them in an “If, Then” statement. If you are
trying to be a nicer person, perhaps you will say: “If I see someone struggling to walk across
the street, then I will offer to help them.”
“If I see a homeless person sitting outside, then I’ll add a (free) iced water to my order and
give it to them.”
“If I know my friend is going through a hard time, then I will surprise them with a fun night
out.”
“If I overhear someone arguing on the phone, then I will give them a nice big genuine smile
when we make eye contact.”
It doesn’t have to be anything huge. But a simple act of kindness can go a long way. And it
feels really damn good. The important thing with the “If I, Then I” statements is to make
sure you are doing it from a pure place. If you have an ulterior motive (expecting something
in return for your act), it won’t mean anything. Give a gift for the purpose of giving, not for
the purpose of receiving. If you give in order to receive, you never really gave at all.

don’t feed the ego. feed your heart.
Our Default Actions in situations like these would normally be to judge those people we
see struggling, or look at the negative aspects. Part of forming a change is to literally change
your self – in this case, look at the positive in these situations, or what you can selflessly do
to help someone else. When it comes to your own life, instead of asking yourself how to fix
what you’re doing wrong, maybe you can begin to ask yourself how you can expand on what
you’re doing right. #lawofattraction

Chapter 13
make managable moves
We often fear change. It’s like that ugly ass comfort blanket that we sleep with until we’re 7
(secretly until we were 17). Because we’ve got an emotional attachment of fear with change,
it can be pretty intimidating to begin this process. The first four exercises in Habit Change
are pretty zoomed in one on thing. But maybe you’re a big-world thinker who needs to have
an overarching plan. If so, this exercise might be for you.
When we first see a huge task, we either run away and stay stuck, or we don’t know where
to start and jump in without considering how to be successful, and then run back to our old
self-limiting habits when things don’t work out (and we wonder why…).
Making manageable moves is all about planning. But this is not an ordinary outline,
generalization kind of plan. This is a more concrete plan to help you stay focused and
accountable.
Describe exactly what you’re going to do, how you’re going to do it, and what steps you need
to take to get there. Think of one thing you need to do, something you want to learn, or an
immediate problem you need to work towards solving.
Write your plan: When will you follow through on this plan? Where will you do it? How will
you accomplish this? What steps do you need to take to be successful? When does each step
need to be finished? Write down every single detail you can think of. Outlining this way will
keep you accountable and take the anxiety out of how / what / when to do whatever you’re
working towards. It’s a great way to get out of your own head, and onto paper. Breathe life
into your desire.
Start small. If you want to quit smoking or drinking soda, try eliminating just one cigarette
or soda per day. That’s manageable enough. If it’s not, start even smaller. Change the quantity

intake. Get an e-cig with less nicotine. Buy the slim can soda packs. Track your progress (in
a journal or your phone) to physically see your success as each day passes. Every step you
take counts. This is a great reminder that you are actually accomplishing something and
it will keep you motivated to keep going. Focus on the process, on the progress, not the
outcome. Stay in the moment, practice mindfulness – purposeful awareness of the present.
Plan for fuck-ups! Motivation withers away quickly in our jumping bean of a mind, so plan
ahead for these moments of weakness. Let’s say you are trying to workout every single day,
but today work ran late, you had to make dinner, throw in a load of laundry, prep tomorrow’s
lunch and it’s already 9:30pm. You’re exhausted and just want to hit the pillow. But, can you
squeeze in 10 minutes of abs? Yes. Yes you can. So do it. Whatever you can do to help stay
on track, so you don’t beat yourself up over a little slip up. A little of something is a lot more
than nothing!
Change requires change – and compassion. If you want different results than what you’re
getting currently, you have to do something different than what you’re doing now. And so
much of this is in your attitude towards that thing you’re trying to change, and towards
change itself.
Our ego loves this game. It’s the perfect opportunity to bring fear to the forefront to keep
us stuck and discouraged. To the ego, change is fear of the unknown, fear of failure, fear
of success, of judgment. But, can you stop to consider for a moment that these emotions
are exactly that – a game? Getting wrapped up in the mind-drama of change is the exact
opposite of compassion – it’s self-loath. These judgments we’ve created towards change lead
us right off-track into a place of lack where nothing can grow.
We talk ourselves out of change before we’ve even started, what a shame. Just try. If you come
up short (the word “failure” no longer exists in your vocabulary fyi), you’ll have learned.
And without a doubt, you’ll then be exactly where you need to be, in alignment for the next
big win you won’t see coming.
Be kind to yourself. Focus on right freaking now. Find a little self-love, and give yourself the
chance to change. This game you’re playing isn’t getting you where you need to go, so why
keep following that self-fulfilling prophesy? Get off the Mary-Go-Round and find your own

Chapter 14
emotional clearing

path. Remember, you hold the pen to your story. Start writing!
Since we were old enough to translate our native tongue, we’ve been told that unpleasant
feelings are just a part of life. Born to a failing world packed with obesity, addiction, drama,
and lack. How lame is that? Like damn, what’s even the point?
But it’s not true. This low-vibrational attitude and emotional roller coaster we can’t seem to
get off of is not a part of life. It’s apart of our emotions towards life. Life itself has done nothing
wrong. Mama Gaia (aka Mother Earth) has provided us with the most incredible, beautiful
home. That we’ve worked tireless to destroy. She hasn’t created our eating disorders, global
warming, or war. We have. Humans have created all of the issues we face. So of course,
humans would try to place blame and claim that life just sucks a constant smell of bullshit.
Wrong.
Our actions, behaviors, decisions, and problems are caused by our perception of how we see
the world around us.
Have you ever thought about how we all see things differently? No one person sees something
the exact same. This idea is called our perception. It’s a filter we use to see the world. But that
doesn’t make it true.
Our perception – the way we see something – is fueled not by fact, but by a baseless, automatic
judgment. Almost immediately after you experience something you put a label on it. It’s not
even fair! We don’t give ourselves the opportunity to exist and fully experience that thing
before we judge, compare it, or condemn it. And once it’s been judged, forget it.
These glasses (perception, judgments) that we see the world with fuel our emotions. Our
emotions impede on our actions, in turn affecting those around us, and it all comes full
circle when we react to those around us, and the cycle goes on. Ready for the best part? Those
judgments don’t even belong to us. They aren’t ours. Most often than not, these perceptions
arise from the stories (subconscious mind) our ego reminds us of.
Well, I got news for you, it’s time to call your self out. To do so, you have to bring this
emotional drama (subconscious) to the forefront (conscious).

The strength we gain from meditation is crucial to start to help us understand this perception-
judgment game in our everyday life. The track we take in meditation is simply to witness
what comes up in the mind or the body, and to recognize it without attaching or judging it.
Instead of pursuing or condemning, we simply see.
While meditation helps us handle these circumstances, in order to get to the root of the
cause and change the emotional results you are experiencing it’s necessary to change the
beliefs creating them.
Changing the subconscious stories will change how you perceive incoming experiences,
altering your seemingly automatic responses and at a point down the road, you’re actions.
These techniques are designed to help you access and change the cause of stores.
Write down all of the areas that you are feeling stuck in on the left side of a page. Leave the
right side blank for now.
“I can’t make enough money. I hate my job. I’m tired of having this problem. I should be here
in my career. I’m not far enough along in my life. I don’t have what I should have.”
Feel free to repeat some of the stories you already identified in previous chapters – maybe
ones that you don’t feel like you were able to resolve. Get uncomfortable.
Whether it stems from fear, sadness, anger, shame, guilt, anxiety, loneliness, insecurity,
irritation, family drama, a life changing event, or any other thing keeping you stuck. Write.
It. Down. Get it out and let it flow. When you’re done writing, come back to this spot and
continue reading.
You are going to transform these negative, fear-based beliefs, thoughts, and emotions into
gratitude, joy, potential, and endless possibilities.
This is where the work is.
Everything that you’ve written down about why you’re not good enough and why you can’t
have what you want is coming from a place of lack, scarcity, fear, and resistance to change.
And it’s okay. It is what it is. Now it’s time to swim up that current and find the beauty on

the other side.
By releasing this onto paper, you are honoring your feelings that create the anxiety, stress,
and fear in your life. This is going to help minimize them. Remember, this is a safe space
where judgment does not exist. “Inhale trust, exhale doubt.”
So on the left side of the page you have all of the stuck areas and things you’re dealing with.
On the right side, take each belief and transform it into something you’re grateful for. It
might look a little something like this:
“I can’t make enough money”  “I have everything I need and more.”
“I hate my job”  “Opportunities flow easily and steadily to me”
As in everything else in life, you have a choice. You can a) choose not to face this tough shit
and not change anything in your life, or b) choose to change. Because when you choose to
see the positive in everything, you win way. And those are great odds.
When you complete this exercise, look at what the list and read each line, from left to right.
After you finish each line, realize that the left side no longer exists. Those phrases will be
eliminated from your vocabulary and your mind. That space is now taken up with a positive
feeling, gratefulness, activating your abundance.
Can I let you in on a little secret? You have just assumed your universal power by performing
an act of Alchemy – or the transformation of matter.
You took bad and made it good. Look at you. You are now the queen (or king!) of your own
universe.
Getting Un-Stuck
You are born with the most powerful tool on earth – the human mind. It has the ability to
transform. It interprets stimuli and changes it based on your subconscious stories, creating
judgments, and forming emotions. It transforms every single thing you come into contact
with, which creates your reality. It’s time to harness that power and use its innate ability to

transform itself. Getting to the root of the cause here!
Below are 5 points in your body to focus on, one at a time. Focus on that point and repeat
the phrase, then move onto the next point. Say the phrase meaningfully, purposefully, and
slowly, either out loud or to yourself. Each round, you will use a targeted emotion that you
are working to rid of – anger, fear, disgust, hatred, shame, etc.
Try to visualize the targeted emotion being released from each location in your body as you
say the corresponding phrase.
Think of one emotion you had recently that you want to dispose of.
(need help? check the parenthesis for options)
Point by Point:
Point 1: Your eyes
Repeat: “I release all _______”
(sadness, fear, hopelessness, emotional trauma)
Point 2: Your temples

Repeat: “I release all _______”
(anger, resentment, and shame)
Point 3: Your chest / heart space

Repeat: “I release feelings of _______”
(abandonment, betrayal, powerlessness, defeat, self-hate)
Point 4: Your stomach

Repeat: “I release feelings of _______”
(disgust, rejection, lack, obsession)
Point 5: Your palms

Take a deep breath, exhale.
Repeat: “I invite _____ into my life”
(love, happiness, abundance, joy)

Check in with yourself. How does the negative feeling you started with resonate with you
now? Are you still feeling it? Is it less intense, more intense, has it vanished completely?
Notice what has changed for you. What is different? Continue on until you feel as though
the emotion is free from you.
Remember, this kind of exercise is just a tool. It may seem strange, but just give it a try. If the
queues above don’t resonate with you, make it your own:
I am free from _____.
I release _____, it no longer serves me.
I am love. (I am peace. I am perfect. I am the universe.)
Emotions are heavy. We carry them around like a boulder on our shoulders. And up until
now, you may not have noticed what an impediment they’ve been on your self. Whether
they stem from a childhood incident or yesterday’s mistake, the ultimate point here is that
they live in the body like a cancer. Eating all the good cells up until one day you wake up so
sick it’s almost too late.
Stop letting the cancer of your emotions have control over your life. They’re altering your
vision, and it’s time to see clearly. See for what is to be seen, not what you think is there.
The way you’ve been seeing up until now is judgment filled, and while you’re busy judging
everything life is passing you on bye. And these phony perceptions are in your way of your
best self.
When you can finally acknowledge them for what they are, you can release them. Lifting this
weight creates space in the body and mind that can now be filled with positivity, clarity, and
gratefulness which will raise your vibration and change your life.

Chapter 15
emotional mastery
Your interpretations of what you experience create how you feel. And this, my friend is the
secret to life.
The environment around you is not creating your emotions. You are.
It’s how you think about your environment that creates your emotions. This is in your control.
You can change how you decipher what you go through in life and master your emotions.
Emotions create feelings, feelings create thoughts, thoughts create actions, actions create
reactions, reactions create decisions, decisions create change, and change creates emotions.
And the cycle repeats.
Almost always it’s these emotional shadows that block us from creating the experiences we
want. We get so wrapped up in what we think, and what we think we feel, that this distraction
becomes our fixation and opportunity passes us by like the damn wind.
The emotions you feel after any experience are caused by how you judge that event. And
how you interpret what goes on around you creates emotions. Notice a pattern? We all
have a current belief model that the things that happen to us define us, and our future.
Wrong. Regardless of what happens to you, you have the ultimate power over the future:
your reaction. It’s all about how you handle the situations that arise, that bring the results.
Reflecting on the past can be two fold, so stick with me here. It can be almost impossible
to look at our mistakes without getting re-involved and reopening an old wound, but for
the purpose of this exercise we’re going to try doing this from a neutral standpoint, with an
unbiased eye.
Over the last year (or two) select one major circumstance in your life where you reacted less
than positively. It can be any big event or mistake that has weighed on you until this point.
(Ideas: lying, cheating, getting fired, etc.)
Identify the circumstance and walk it through this exercise:
Step 1: What happened? What were the emotions or thoughts you had? How did these effect
the situation?

Step 2: Re-write the story of how you would address this now. What would your new emotion
be if the same situation happened to you again? List various possible results.
Not only should this finally put that old story to rest, but you may feel more confident in
your decision handling abilities, and that’s incredible! You’ve just proven to yourself that you
have control over your emotions and can handle any situation that comes your way.
I know, I know, hindsight is 20-20. Easier said than done, Jenay, give us something real!
Okay, let’s connect the dots here:
Our thinking colors our experience, but I’d say 98.75% of the time our thoughts are
inaccurate. Not everything you believe is true. Your thoughts are not facts. They are private
opinions (probably uninformed ones at that), prejudices, and reactions based on limited
knowledge. Your thoughts are perceptions (judgments) of the experience in the way that
your ego (subconscious) decided it wanted you to think about that. And we both know that’s
typically a place of scarcity, lack, negativity, and self-limitations.
But when you can get ahead of the ego, and catch it in the act of discoloring the brightness
that exists beyond, you regain the power to truly decide how to observe and digest life,
creating a whole new palette.
The minds judgments are kind of like the new Facebook buttons – constantly liking or
disliking something, and such altering how your mind operates. This state of constantly
judging feeds addictive behaviors like greed, negation, hatred, and fear. And these do no
one any good.
So, how do we get ahead of the ego, you ask? Well silly, you already know the answer:
meditation.
It is the foundation for so much of this journey towards manifesting your best self.

When you meditate, you give your self the chance to step back and observe the mind -
slowly beginning to disassociate with it’s constant movement and judgments. Becoming
familiar with this pattern and watching it leads to greater non-judgment, acceptance, and
compassion both towards your self and others.
This is one of life’s most seemingly erroneous questions, yet it’s something select few seem to
master. How can you become comfortable with who you are, as you are?
You probably think you’re not as good as you can be: you may want to change your looks,
personality, thinking habits, patterns, health, career, relationships, and because of these
things you can’t love yourself. Right? Wrong.
Reality check: ITS NOT ALWAYS EASY TO LIKE YOURSELF. But it is incredible easy to
criticize, compare, and kick yourself while you’re down. It’s time to hop on the self-love
bandwagon already.
Hear me loud and clear: you can be – scratch that, you have to be comfortable with who you

Chapter 16
how to love yourself
are regardless of your imperfections, and others will be too!
If you’re comfortable with whom you are, other people will sense that undertone vibration
and resonate with that. If you continue to judge yourself for your flaws, and live in a self-
deprecating place of loath and lack, that’s exactly what you can expect to find.
This is a self-fulfilling prophecy. You are manifesting this!
Ask yourself: “Do you really not like yourself or do you not like an aspect of yourself? Is it
all of you that you don’t like, or just one teeny tiny piece? I bet it’s the later.
Realize how much you’re focusing on that thing.
Zoom out on this one aspect, see your self and your life and put that imperfection into
context. Admit that it’s there, but it’s one aspect of a much bigger picture.
Now realize you have a choice of where you want to shine your magnifying glass. Stop
staring at your imperfections (internal of physical). You can try to change it, and if you can
then go do it. If you can’t change it, then learn to accept it by shifting your focus away. Stop
ruminating on it. It’s the cost of continuously looking at that, that’s killing you. Look at other
areas of your life that are great, to begin to bring about more of this. And you may begin to
realize how insignificant that piece you did not like really is.
You are you. You must be the most important thing to you. If you don’t like you, how can
you expect to have power over anything in your life? You can’t even find the power to like
and accept your self. This negativity you feel about yourself is contagious, it will spread to
everyone you are in contact with.

Exercise: Mirror, Mirror On The Wall
Learn to love yourself - for who you really are. We live in a superficial world. You obviously
know that, and you know how toxic and damaging it has been on your self-esteem and life
as a whole. This is going to be totally different for everyone. Maybe you hate your nose, or
your hips, or how you feel about yourself because you want to love yourself. Whatever the
reason, long-standing or new, I don’t need to explain much more about it so let’s skip to the
good stuff.
Go to your bathroom. Look in the mirror. Seriously. Go, right now! If you aren’t near a
bathroom, find a mirror – no excuses. Get really, really close and look yourself right in
the eyes. Take in the shape, color, density, and texture of each eye. Just look. Explore, and
breathe.
As you begin to look beyond your eyes, slowly zoom out and look at your eye brows for a
while, then your nose, next your forehead, then your lips and chin, and take it one step at
a time until you can see your entire face. Look at your sweet self! What a gorgeous fucking
soul.
Now that you’ve scanned your entire face, you might’ve come across some physical aesthetic
you didn’t like: a pimple, a crooked tooth, a pronounced nose, un-even ears, whatever. Go
back and look at the first thing you saw that you judged. Stare at that aspect of your face and
say this mantra out loud:
“I love and accept you exactly as you are.”
Say it to yourself 20 (or 200) times in a row as you look at that thing you think you don’t like.
Say it with conviction until you believe it. And then move on. Every time you come across
one of these “ew that’s ugly” or “I don’t like that” about yourself, say the mantra. And once
you’re done with all of those little things, I want you to step back and look at yourself, and
say the phrase again to your entire self. Not just your pimple or your crooked nose, but to

your entire being.
“I love and accept you exactly as you are.”
Because you’ve made it this far in the book, you may already be realizing that these things
you don’t like about yourself, the character flaws, are nothing more than limiting stories
created by your ego to keep you stuck. No more.
You are more than your physical body. You are a being having a human experience. Your
body is the temple you reside in. It is a solely physical force that allows you to exist, to
experience life, to connect to the world around you. You had a one in millions chance to
come to this universe as a human. Take that in for a minute. You didn’t deserve to find this
form, but you did. How incredible is that? Show some damn gratitude! Could’ve been a gold
fish…
Look, the thing is, you don’t HAVE TO to change that thing about your body that you don’t
like, and frankly you may not be able to due to whatever circumstance, but if you can accept
it, you can transform your entire world.
You have the power to accept your self as you are.
Take stock of how you feel after this exercise is completed (round one anyways). Do you feel
shocked, selfish, proud, or something totally different?
Did this make you realize how tough you are on yourself? How critical you are? Did you
hesitate when saying the words? Was it hard to compliment yourself? Did you laugh? Were
you embarrassed or fucking pumped up? Just notice how you felt. There is no right or wrong
way. You literally cannot fuck this up, I promise.
This exercise is a great one to repeat daily if you are working through some deep-rooted
self-love obstacles.
If you need more or want to expand on this, write down some compliments or self-love

mantras on a piece of paper and tape it to your mirror. So every time you look at that mirror
or go into the room you see 10-20 beautiful, inspiring, motivating words written about
yourself. It’s a perfect reminder to keep you on the track towards self-love.
This kind of love, self-love is the most powerful gift we can ever give to the universe. When
we love our self, this pure joy spills over into all areas of our life and into the lives of those
around us. It’s like the ripple effect, our joy spreads to our friend, and our friends joy then
spreads on to their other friends, and the love fest continues.
If there’s one thing to know about self-love, it’s a condition to manifest your best self. This is
NOT optional people. Self-love is not selfish. It is required. If you do not love yourself, how
can you love anyone else, or expect anyone else to love you?
Begin to love yourself and watch love unfold all around you. The universe loves you. I love
you.
won’t you, love you?

CLOSING
You’ve made it, my friend. You have walked through countless techniques and exercises that
will forever be here for you. You are now on the journey of self-fulfillment.
The truth is that there is no quick fix. There is no one-stop shop to creating your dream life.
It takes time, dedication, and most of all – the willingness to embrace change.
Good thing you’ve got that last part down. You are willing to change, and you’ve shown that
by taking the time to educate yourself on how your mind and emotions work, what goes into
the process of self-development, and how to manifest your best self.
Change doesn’t happen overnight.
You spent a lifetime creating this reality, so it is going to take a little bit of time to attract
the one you desire. Keep going even when shit gets tough. Just know that these shifts, these
changes that you’re making are all pieces of the puzzle. Each piece is unique and necessary
to creating the beautiful image. And before you know it, you will look back and realize that
the puzzle is almost complete.
Every time something happens that is less than desirable, instead of giving into that whiney
little toxic brat called negativity, just see the circumstance as a mini detox from the universe.
Take it as a sign that you had a little extra, excess that you need to let go of. Mmmm, sigh in
relief. Let that shit go and have a laugh because you’re fucking awesome and beautiful and
are killing it at this life thing.
Go ahead and thank the universe for each and every obstacle because it’s just rid you of one
more thing in your way on your road to happy. Remember, it’s all in our PERCEPTION.
It’s time not to just live life, but to live life on purpose, with purpose.
It’s your responsibility to take this information and make a conscious decision to absorb what
you feel is right. This is your barrier to being alive - to your own personal enlightenment. It
begins with simple, pure awareness. If you can peel back the layers of the ego, get rid of these
stories in your head blocking your vision of truth, you will begin to open yourself to a higher
level of consciousness filled with gratitude, joy, and beauty.

Your energy will start to shift, and that is going to rub people some kind of way. And that’s
okay. You just keep on keepin’ on. You hear me? Don’t let anyone else detract you from your
goal with their ego-driven fears. They may not be ready – but you are.
You are capable of creating marvelous things. When you begin to put these tools to use not
only will you begin to see more clearly and connect to a deeper purpose, you may find that
your transformation begins to inspire - or scare - those around you. Be prepared for both.
And in all honesty, it might be nice to keep this transition to your self for a while. Let it
become so meaningful that you don’t want to diminish its power by sharing it yet.
I didn’t tell anyone about the journey (if you could even call it that at the start) I was
embarking on to learn yoga and study ancient practices that would ultimately lead me to
quit my job and follow my dreams.
Not only was that partially due to my ego still reigning over my decisions out of fear and
lack, but also I was flat out sick and tired of being discouraged, judged, and tormented by
my fear of fitting in. I just didn’t want to fucking hear it. Not from my family, not from my
friends, no one. I was done with the ridicule – I’d spent 26 years listening to everyone else to
the point that I couldn’t even hear my own voice. And after years of true, constant turmoil
from depression to fighting and unspeakable things, I just wanted to hear my self. Through
this sacred secret keeping, I’ve learned something incredibly powerful:
Your state of mind is yours, and yours alone. It’s okay to keep something sacred for yourself.
Moving from a place of love and innate desire, I was determined to prove to myself that
I could be the person that I always felt I was inside, but could never seem to release. I
dedicated the journey to ME, and it gave me all of the fire and light I needed to succeed. You
don’t need to prove anything to anyone else. You are dependent only on your own approval.
You have to make the real decision for your self to develop a lifestyle of joy. Meet everything
with an honest and open mind. The ego mind-chatter, senseless judgments, shadow
perceptions, and attachments to outside factors will fall to the wayside the moment you
commit to a daily practice of mindfulness and gratitude.

Now, it’s up to you.
You have the ability to decide how to live.
Your perceptions, actions, and reactions create your reality.
Quiet the mind. Hear the heart.
Give your self the love that you so freely offer to everyone else.
Pay no mind to the lack or the hard. Listen only to the gratitude and abundance.
Exist in the right n o w.
When you’re feeling a little lost, choose one of my mantras to help guide you back on track.
I release doubt, anger, and illness from my life.

I am fucking incredible.
My power is present when I am.
Energy flows where my intention goes.
My attention creates my intention.
I achieve what I believe, and receive what I achieve.
I am open to receiving all of the gifts I seek from the universe.
My life is moving forward perfectly.
I am beautiful and capable.
Gratitude fills my being. I am so grateful.
I live in abundance. I have everything I need and more.
I have enough. I do enough. I am enough.
I am whole and complete.
I am an incredible life force who is in control.
Thank you, Universe.
OM.

Love,
Jenay
xo

No Medical or Personal Advice
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Manifest Your Best Self by Namaste Jenay

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n a m a s t e j e n a y.

Manifest Your Best Self | Page 2

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step and see

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stepping into your personal power is

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Wikipedia: “Meditation is a practice where an individual operates or trains the mind or

Merriam-Webster: “To engage in contemplation or reflection.” “To engage in mental exercise

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Palms may face up in a sign of willingness to receive, a sense of openness or acceptance.

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It’s physically impossible to stop your thoughts.

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This all sounds great, but HOW does it work?

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Go ahead. Take five minutes right now and try it.

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sit down. shut up. and breathe.

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give yourself the opportunity to be in

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Inhale for 4 seconds, hold for 4, exhale for 4.

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We are beings of energy.

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you have full control. cool, huh?

Manifesting Made Easy: 3 Steps to Success

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Throughout your manifestation process, it’s important to focus on GRATITUDE. Truly

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Pause. Take a big ol’ slow, smooth

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you’re doing awesome.

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1. Witness your judgment. Recognize when you’re judging someone, or yourself.

if you don’t have anything nice to say,

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Story: I always cheat on my boyfriends and Idgaf.

Story: I can’t quit my shitty9-5 job that is sucking my soul dry.

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you have full control. it’s up to you

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