NOURISH YOUR WHOLE SELF. Workbook

Transcription

1 NOURISH YOUR WHOLE SELF Workbook

2 Copyright by Deanna M. Minich, Ph.D., C.N. All rights reserved. No part of this publication may be reproduced or redistributed in any manner without permission in writing. This report reflects the published works of Dr. Minich, including Chakra Foods for Optimum Health (ISBN# ) and Quantum Supplements ( ). Deanna M. Minich, Ph.D., C.N. Food & Spirit, LLC 1

3 Medical Disclaimer This workbook is intended as an informational guide and is not meant to treat, diagnose, or prescribe. For any medical condition, physical symptoms or disease state, always consult with a qualified physician or appropriate health care professional. The author does not accept any responsibility for your health or how you choose to use the information contain in this workbook. 2

4 GETTING STARTED: The Science & Spirituality of Foods & Eating If you do what you ve always done, you ll get what you always got. Mark Twain THE JOURNEY What you need for our journey of nourishment together: An intention, aim, objective A dedicated journal This NOURISH YOUR WHOLE SELF Workbook 3

5 What is your intention for this journey to nourish your whole self? You can use words or images to create within this space below 4

6 REDEFINING NUTRITION What has been your approach to foods and eating throughout your life? What does this approach say about you? What has been your experience with dieting? 5

7 How has eating defined you through your life? Note your defining food moments on your representative life line below. What did you learn from these experiences? After completing the events of your life, write out your life story according to your relationship with food on the next page. Share with a friend or with a family member. See what symbolism comes forth in the interpretation. 6

8 Your life story according to your eating 7

9 There is a defining difference between nourishment and nutrition. We can be nourished by food as much as we can be nourished by events, emotions, thoughts, actions, people, and things. What nourishes you? 8

10 How we eat is how we live. How we live is how we eat. When we change how we live, we change how we eat. When we change how we eat, we begin to change how we live. What does your eating say about how you ve been living? 9

11 THE ROOT: Food & Spirit Eating and its Connection to Safety, Trust and Survival I think that what we're seeking is an experience of being alive, so that our life experiences on the purely physical plane will have resonances within our own innermost being and reality, so that we actually feel the rapture of being alive. The Terrain: Joseph Campbell 10

12 INSTINCT, TRUST & SAFETY What is your power animal? (See the appendix at the back of this workbook) In other words, what animal gets you in the present moment and connects you to deeper aspects of yourself? What do you know about this animal? What does it symbolize to you? How can you bring it into your daily living? 11

13 Do you trust your body when it comes to eating? How do you receive the messages? When do you feel it s unsafe to listen to your body? Practice checking in with your body on food choices in the kitchen, restaurant, and grocery store. 12

14 TRIBE, GROUNDEDNESS & EATING What belief patterns about food and eating did you inherit from your family? Are these belief patterns still valid for you? If not, list the new belief patterns. List the eating traditions and beliefs you wish to keep. 13

15 Give your low body and feet some extra special attention this week. Notice whether you are continually crossing your legs or wearing shoes that aren t comfortable. Write a small paragraph from the perspective of your feet and how they feel. Treat yourself to eating on the ground, barefoot write about whether and how this activity changes your eating experience. 14

16 Feel out what protein sources are right for you and how eating them at different times impacts your sense of presence. 15

17 THE FLOW: Food & Spirit Eating and its Connection to Emotions, Creativity, and Expression One must still have chaos in oneself to be able to give birth to a dancing star. - Nietzsche The Flow: 16

18 EMOTIONS How would you describe your emotions? If they were a person, what would they look and be like? 17

19 How do your emotions determine your eating? Dedicate this week to celebrating your emotions. Try the emotion log in the Appendix to help you track what you feel. Look for patterns with your eating. 18

20 Identifying emotions is essential for solving where they need to flow. See if these questions help in teasing out specific emotions. If you are feeling SAD, ask yourself whether you can define your sadness as any of the following: If you are feeling MAD, ask yourself whether you can define your anger as any of the following: If you are feeling FEARFUL, ask yourself whether you can define your fear as any of the following: If you are feeling HAPPY, ask yourself whether you can define your happiness as any of the following: Do you feel guilty? Do you feel ashamed? Do you feel depressed? Do you feel lonely? Do you feel bored? Do you feel tired? Do you feel full of regret? Do you feel apathetic? Do you feel isolated? Do you feel hurt? Do you feel rage? Do you feel hateful? Do you feel critical? Do you feel distant and cold? Do you feel cynical? Do you feel frustrated? Do you feel jealous? Do you feel competitive? Do you feel irritated? Do you feel suspicious and non-trusting? Do you feel overwhelmed? Do you feel confused? Do you feel helpless? Do you feel rejected? Do you feel insecure? Do you feel anxious? Do you feel discouraged? Do you feel inadequate? Do you feel embarrassed? Do you feel pessimistic? Do you feel excited? Do you feel energetic? Do you feel cheerful? Do you feel creative? Do you feel abundant? Do you feel joyful? Do you feel playful? Do you feel content? Do you feel thankful? 19

21 What is your favorite food to eat when you are eating emotionally? Reflect on the food; see it as a symbol or a metaphor for what you are really experiencing. 20

22 CREATIVITY & FLOW How does your creativity come through? Where do you have flow in your life and where do you sense blocks? 21

23 Set a 2 hour time that you can be creativity this week. Write about the experience. Combine food and creativity in any way you choose. Write about your creation. 22

24 What foods are you eating and liquids are you drinking to establish flow from within? 23

25 THE FIRE: Eating and its Connection to Power, Energy, and Sustenance I was always looking outside myself for strength and confidence, but it comes from within. It is there all the time. Anna Freud The Fire: 24

26 Power, Confidence & Acceptance Do you radiate self-confidence? Why or why not? 25

27 What does the word power mean to you? Do you feel a sensation in your solar plexus region when you think of it? How about the other spectrum of power control? What do you feel with that word? 26

28 An all or nothing approach to eating takes us away from learning from our mistakes and moving on and puts us into a mode of finding the worst in ourselves. As Julia Cameron says, How does perfectionism steal your fire? Journal on: If I didn t have to do it perfectly, I d try 27

29 List your should have statements that keep appearing or keep coming to mind

30 How is the gift of transformation present in your life? How do you embrace it? Caroline Myss talks about how we have 100 coins of energy how do we spend our energetic currency? How much of our inner reserves do we spend on the past, present, and future? 29

31 Try monitoring your energy levels in the morning, afternoon, and night using a simple scale of 1-5 with 5 being high energy and 1 being low energy. What do you observe about your energy levels? 30

32 ENERGY & EATING What foods are costing you energy? What foods are giving you energy? Examine the sweetness in your life. Does it need adjustment? How can you live life in a sweeter way? Do you eat sweet foods to compensate? 31

33 Prepare a meal for yourself to eat. What does it say about who you are? 32

34 THE LOVE: Food & Spirit Eating and its Connection to Love, Compassion, and Sharing What is essential is invisible to the eye; it is only with the heart that one can see rightly. The Love: -Antoine de Saint-Exupery 33

35 LOVE, GRATITUDE & COHERENCE Draw your heart with crayons. Place names of those you find to be supportive inside the heart. Outside the heart, place names of those you must be selfprotective around now. 34

36 Forgiveness heals the person forgiving as well as the one receiving the apology. Where is forgiveness asked for in your life? Who or what needs forgiving? 35

37 Practice coherence by practicing belly breaths in combination with feeling compassion or love for at least 5 minutes per day. Journal on the feelings you have from this activity. How long do the effects last after the exercise? 36

38 Hum, sing, chant, or tone for one minute a day. Write down your response to this exercise. Note any changes in your chest area. List 10 things you are grateful for:

39 GRACE-FULL EATING Create a prayer of gratitude to say before your meals. 38

40 Have green vegetables at least once daily. Note whether you have any resistance or whether you welcome this action. How do you feel when you eat them? 39

41 How does food represent love in your life? 40

42 THE TRUTH: Food & Spirit Eating and its Connection to Voice, Communication, and Truth The Truth: Self-expression must pass into communication for its fulfillment. - Pearl S. Buck 41

43 CHOICE, COMMUNICATION & AUTHENTICITY Managing the power of choice, with all its creative and spiritual implications, is the essence of the human experience. Caroline Myss; How conscientious are you of your choices? What archetypes are present in your life? Where and how are they present? 42

44 How mindful and authentic are you in your daily living speech, action, thought? Where do you have space to grow these qualities? 43

45 HARMONY Is your eating full of variety? What food can you try this week that you ve never tried before? 44

46 Is your eating in balance with talking, chewing, breathing, and swallowing? How do you honor and harmonize your body s eating rhythm and the rhythm of the external environment? 45

47 Try to use all 5 senses when it comes to eating and living. How does doing so change your ability to choose? Hearing Seeing Touch Tasting Smelling 46

48 THE INSIGHT: Food & Spirit Eating and its Connection to Intuition, Insight, and Thought Look within the silence and behold our indigo soul-light, hear the quiet wisdom that illumines our inner sight, together let us dream of the peaceful world we would perceive, with our imagination we will create what we believe. THE INSIGHT: - Mara Berendt Friedman 47

49 THINKING, INTUITION & INSIGHT What type of thinker are you? Absolutist, Catastrophic, Pessimistic, Linear, Expansive, Optimistic, Realistic? What challenges and benefits does your perception of life provide you? How do you define intuition? How do you listen to your intuition? How do you know it s your intuition you are hearing? 48

50 Do you dream and remember your dreams? Do you listen to your dreams? What symbols are coming through? Draw some of them here if you d like! 49

51 Do you meditate or have you used guided imagery? What is your experience? If you haven t tried either before, see if you can experiment with either of them this week. A guided imagery exercise is provided in the Appendix. If you are familiar with these techniques, see if you can try a variation on one or both of them. Journal on your experience 50

52 Which of the 4 Addictions (Source: Angeles Arrien, PhD, The Fourfold Way) resonates most with you? How can you access more of the unclaimed resource? 51

53 What symbolic messages are coming through your body? How? Why do you think they are there? What is their inherent wisdom? 52

54 FOOD, THOUGHTS & MOOD What thoughts about food and eating plague you? Write them out and meditate or reflect on each one. What are they trying to say? 53

55 How dependent are you on stimulating foods like chocolate, caffeine, coffee, and sugar? Why do you think you are drawn to these substances? 54

56 Do foods change your moods? Do moods change your food choices? How colorful is your eating do you get blue-purple foods regularly? 55

57 THE SPIRIT: Food & Spirit Eating and its Connection to Purity, Clarification, and Spirituality "The true way to be humble is not to stoop until you are smaller than yourself, but to stand at your real height against some higher nature that will show you what the real smallness of your greatness is." - Phillips Brooks The Spirit: 56

58 CONNECTION & COMMUNION Is eating a spiritual experience for you? If yes, in what ways? If not, how can this physical event become spiritual? How important is purification in your daily life? How do you bring purity into your everyday life? What daily miracles do you experience? 57

59 Based on how you eat, how do you relate to divinity/god? Develop a prayer or a gift of grace for every meal. 58

60 Lifelong Assignment: Be yourself. Allow yourself to go with the flow of life and your inner passions. Balance your internal and external worlds. Give and receive love as much as possible. Speak your truth. Listen to your divine wisdom within. Connect with vital life force of divinity/god. And when you crush an apple with your teeth, say to it in your heart, Your seeds shall live in my body, And the buds of your tomorrow shall blossom in my heart, And your fragrance shall be my breath, And together we shall rejoice through all the seasons. -Kahlil Gibran 59

61 APPENDIX 60

62 A. POWER ANIMAL INDEX Animal Ant Antelope Bear Beaver Bee Buffalo Bull Butterfly Cat Cow Coyote Crocodile Crow Deer Dog Dolphin Dove Dragonfly Eagle Elephant Elk Fish Fox Frog Goat Hawk Heron Horse Hummingbird Lamb Leopard Lion Lizard Monkey Moose Mouse Otter Owl Panther Peacock Pig Polar bear Porcupine Rabbit Raccoon Characteristics, qualities, symbolism Hard-working, social, working for a cause, letting go of outcome Agile, adaptable, quick moving, grace Healing, strength, flexibility, protection, harnessing messages from dreams Harmonious, problem-solver, fertile, home-builder Determination, community, momentum, guardian Wise, ancestral knowledge, protection, sacredness, grounded Assurity, potent, present, earth-loving Transformation, beauty, illumination, uniqueness, carefree Agility, curiosity, clever, mysterious, playful Gentle, compassion, serene, peaceful, fair Teaching, humor, the unexpected, laughter, duality Birth, fertility, exploration, subtle, primal feminine power Wayshower, magic, abundance, links physical and spiritual realities Gentleness, humility, love, forgiveness Loyalty, devotion, service Ancient wisdom, grace, divine guidance, evolution, enlightened expression Peaceful, inspiration, purity, clarity, illumination Inner vision, gathering perspectives, transformation, swift Creation, source, journey into the unknown, surrender, truth Wisdom, knowledge, insight, venerable, service, majestic Transforms weaknesses into strengths, endurance, warrior energy Fluidity, peaceful, surrender, guidance Strategic, clever, wisdom, nobility Cleansing, purity, observation, quick, regeneration Feeling secure, ambition, curiosity, endurance, accomplishment Protective, mother-energy, visionary, observer Femininity, regeneration, depth, delicate Freedom, adventure, strength, brave Happiness, freedom, sweetness Gentle, kind, non-judgmental Investigative, stealth, mystery Courage, heart-centered, radiance, regal Experience, satisfaction, ancient wisdom Playfulness, humor, courage Determined, knowing one s values, focused Order, organizing details, preparing, quietude Unique, eccentric, looking at blind spots, insightful Wisdom, observing, cautious, feminine Ferocity, understanding the shadow side, confidence, agility Wisdom, intuition, beauty, expression Loyalty, honesty, forgiveness Peaceful, self-acceptance, powerful Stand one s ground, confidence, turning adversity into opportunity Warmth, fertility, rebirth, change Embracing our shadow, resourceful, tenacious 61

63 Ram Raven Salmon Sheep Skunk Snake Spider Squirrel Swan Tiger Turkey Turtle Whale Wolf Rebirth, renewal, new beginnings Shape-shifter, messenger of the spirit world, independent, instinctual Instinct, internal quest, overcoming challenges Caring, sharing, connected to others Protective, peaceful, discriminating Liberation, rebirth, agelessness, mystical wisdom, ancient Feminine energy, protector, guide, patterns possibilities Abundance, trust, prepared Acceptance, willingness, adept, graceful, exquisiteness Creative power, sexuality, strength Gratitude, objectivity, generosity Cautious, perseverance, security, protection Integrity, synthesis, depth of knowledge Movement, evaluation, inner reserve, vigilance 62

64 B. EMOTION LOG Able to express self Angry Appreciative Authentic Aware Balanced Compassionate Courageous Creative Daring Energetic Forgiving Frustrated Grateful Grieving Happy Helpful Honest Interested Joyful Loving Optimistic Peaceful Playful Relaxed Sad Self-accepting Solutions-oriented Upset Worried Sun Mon Tues Wed Thurs Fri Sat 63

65 C. GUIDED IMAGERY EXERCISE Close your eyes and find yourself in a comfortable, seated position. Breathe in, and use your breath to relax your muscles. Allow yourself to let go in these next few minutes and to sail within the ocean of your imagination. With your mind s eye, see yourself in an open field full of electric green grass. The sky above you is free from any trace of a cloud and in the distance, much to your surprise, you see a marvelous rainbow stretching through the sky. You can t help but walk towards the rainbow as it draws you in. In a few moments, you have reached the rainbow s edge. Your instinct is to walk into the band of red color at once, you feel a sense of safety and trust. Any fears about money or survival are shed from your body like clothing falling to the ground. You breathe in the essence of the deep, grounding red color, and in so doing, you see the roots of your being connected to the vast core of the Earth. You come to an appreciation of your body s wisdom, and in honor of your body, you let go of any stress, tension, or hardness that you hold in your body as a result of your daily living. The red color fills your being, giving you the strength you need to feel strong and capable to withstand any challenges you may encounter day-to-day. You fully embrace the red light before moving on to the intensely vibrant orange band of light radiating from the rainbow. The dancing orange molecules of light permeate your being, filling you with laughter and a sense of pleasure and play. At once, you feel the spirit of your childlikeself surfacing. All worries are dispelled from your emotional body and replaced with contentment. You can now go with the flow of living in a way that you hadn t been able to before. Once you ve taken in as much healing orange light as you can, you take a few steps over and walk into the radiant, glistening beam of streaming yellow light. The light is so bright and sunny; it carries the possibility of power and energy like you haven t felt in a long time. Basking in its radiance sheds any feeling of being overwhelmed. In your mind s eye, you are presented with a representative movie of a typical day in your life and you begin to see where you can better improve your management of time, relationships with people, and even create more efficiency in your living situation. Being in the glow of yellow infuses you with a confidence that enables you to forge ahead into the unknown without the baggage of anxiety or stress. At your own pace, you transition yourself into the peaceful hue of emerald green that is next to the sunny yellow strip. The green color blankets you, almost like the towering embrace from a comforting forest. You immediately feel love and warmth entering your heart. Any stress that you had previously put on your heart is now coming undone, unwinding itself from the chamber of your heart and from the extensions of blood vessels networking through your body. This release allows you to sink into the moment even more than before. There is no more heaviness in your heart now it is now expansive with the green light of nature. From green, you walk into an aquamarine color, which resembles the energy of the sky. You feel a sense of freedom from any 64

66 restriction that may have centered around your spoken words to others. You know that all of your verbal exchanges with others will be of the good, true, and beautiful. No more stress blocks your true nature and expression, and you can see who you really are. When you are ready, you walk into the vibrant energy of violet, which stimulates your intuition and imagination. You realize that you may not have been as attentive to your intuitive voice as you may need to and that by listening to it, you are tapping into deep wisdom and insight about life. By connecting with violet and with your intuition, you allow yourself the gift of inner knowing so that you can make choices going forward that benefit your highest self. And finally when you are saturated with the depth of violet, you can walk into the dazzling white light at the end of the rainbow. This light purifies and clears any residual stress in your being whether your physical, emotional, mental, or spiritual bodies. You feel at one with all of your layers, perfect, whole and complete, ready to take on life s challenges and opportunities in the spirit of growth and learning. Stepping out of the white light, you notice that you have captured each of these colors within you so that they are always working with you to reduce stress in your life and guide you to your higher path. On the count of seven, you will open your eyes to your new, enlightened, invigorated self open your eyes and take a deep breath in to welcome your new state of being! 65

67 Resources & References Books Food & Spirit Deanna Minich, PhD, CN. Chakra Foods for Optimum Health: A Guide to the Foods that can Improve Your Energy, Inspire Creative Changes, Open Your Heart, and Heal Body, Mind, and Spirit. Conari Press, Deanna Minich, PhD, CN. Quantum Supplements: A Total Health and Wellness Makeover with Vitamins, Minerals, and Herbs. Conari Press, Deanna Minich, PhD, CN. The Complete Handbook of Quantum Healing: An A-Z Self- Healing Guide for Over 100 Common Ailments. Conari Press, Marc David. Nourishing Wisdom: A New Understanding of Eating. Bell Tower, Caroline Myss. Anatomy of the Spirit: The Seven Stages of Power and Healing. London: Bantam Books, Cyndi Dale. The Subtle Body: An Encyclopedia of Your Energetic Anatomy. Boulder, CO: Sounds True, Louise Hay. You Can Heal Your Life. Carlsbad, CA: Hay House, Inc., Myss C. and Shealy C.N. The Creation of Health: The Emotional, Psychological, and Spiritual Responses That Promote Health and Healing. New York: Three Rivers Press, Donald Altman. Art of the Inner Meal. Harper San Francisco,

68 Contact Keep connected to food, eating, and personal growth through Dr. Deanna Minich: Food & Spirit Website: Sign up for a free newsletter informing you on topics and events. Food & Spirit Facebook Page: Daily tips to body, mind, and spirit wellness through foods & eating Thank You! 67