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Welcome to your JOYFUL LIVING JOURNAL! I am very excited about the opportunity to work with you on a journey toward living your most Joyful Life and assisting you in YOU truly getting to know YOU!. For the next 28 days, each day of the week will have a specific theme and will have a primary focus for you to take action on be they words of inspiration, tips for manifestation, recipes for healthy nutrition, tasks for real transformation and tidbits for soulful/conscious evolution. The days will be themed as follows: Manifestation Mondays Transformational Tuesdays Wake Up Wednesdays Thankful Thursdays Foodilicious Fridays Sweatspiration Saturdays Soulfuel Sundays In addition to the primary focus for each day, I will offer you two questions which are designed to act as thought for food. I ask you to heartfully, truthfully answer the questions in a way that most authentically flows through you. No one is going to read this unless you want them to. Hopefully, this journal will serve as a vehicle for you to really get down to the essence of who, what and where you are at this point in your life. Hold back nothing. Let down your walls. This journal is designed to feed your body spiritually, mentally, physically, emotionally and nutritionally. There is no right or wrong here only you and your Truth. Whether you choose to do this in tandem with the 28-Day, 3-Minute Meditations challenge is up to you. It can be a very powerful thing if you do however (I m just saying!). www.3minutemeditations.com 2
I can t think of anything more worthwhile to invest in than you and your health and well-being! YOU matter my friend. It s that simple. The most precious gift you can give to those you love is to be a joyful, happy, healthy person. So here s to you for beginning your journey toward living a most JOYFUL life! Wishing you abundant health and happiness! Adam Michael Brewer The conclusion is always the same: Love is the most powerful and still the most unknown energy of the world. -Teilhard de Chardin ENERGIZING Your Life The foundation of good health begins inside. It is mental and spiritual. It is recognizing the individual ability all possess to live life governed by positive, productive actions. I refer to the mental, emotional and spiritual aspect of good health as Energizing. If asked to describe yourself, how would you answer? You may start by listing your physical characteristics. You may talk about your height, weight, hair and eye color. You may then describe what you do for a living or even your hobbies. Chances are if you re married and have kids, you ll talk a lot about your spouse and children. This generic outline of ourself is a good and common description. But now it is time to dig deeper. Ponder five activities for which you are passionate about. Ask yourself why you are passionate about them. If, for example, you are passionate about golf, what is it about the game that intrigues you so? Is it the never-ending pursuit of www.3minutemeditations.com 3
perfection? Is it being surrounded by nature? Is it the companionship? One quickly learns it is not the activity, but the qualities of the activity that makes it special. What makes you special? What positive qualities do you possess? And more importantly, what qualities do you share with others? If you are having trouble answering these questions, there are some qualities that everyone possesses that might jog your thoughts some. Begin each day by recognizing these fundamental truths about yourself. 1. I am a MIRACLE 2. I am Not Alone 3. I am my Mind, Body, and Soul's Gatekeeper 4. I am a Work In Progress 5. I am Everyone, and Everyone is Me 6. I am Blessed I Am A MIRACLE Physically speaking, ask a surgeon all he knows about how the brain works and he will explain he knows but the smallest fraction of what goes on in our gray matter. Mentally speaking, is learning adding information or recognizing that which we already know? A miracle is defined as An event that appears inexplicable by the laws of nature. Is there any better description of a miracle, be it physically, mentally, or emotionally, than a human? I Am Not Alone Ironically, the first step in taking control of your life is to let go. Being willful and stubborn is akin to swimming in the ocean while trying to hold onto an anchor. Let go of all negative thoughts and activities that weigh you down. Trust that you will always be guided. All you need do is listen. Every question has already been answered. Trust that you will hear. www.3minutemeditations.com 4
I Am My Mind, Body and Soul's Gatekeeper It is estimated the average person has 60,000 thoughts a day. The problem is for most people, 95% of those thoughts are the same today as they were yesterday. Many times these patterns of thinking are conditioned into us from our past and often from what we choose to read, watch, and listen to on a daily basis. Be protective of what you allow to enter your mind and body. Thoughtfully choose what you read, what you watch, and to whom you listen. Surround yourself with positive uplifting friends, ideas, and information. I Am A Work In Progress Your job is not to be perfect. Rather, it is to be excellent. Excellence means striving to be a better person today than you were yesterday. I am Everyone and Everyone is Me Understand that every single human being, regardless of race, color, religious background, height, weight, etc., is one of your brothers or sisters in this magical experience called life. Instead of judging and competing, encourage. Sow a seed of kindness. Be the change you hope to see in others. Adopt the qualities you admire in others and others will reflect the qualities you cherish. I Am Blessed Every single day you are alive and breathing, YOU ARE BLESSED! Allow love and peace to be your guiding light on this wonderful journey called life. Don t focus on what you don't have and be grateful for what you do have for when you are grateful, you are rich and no one can take that away from you! By beginning each day with these fundamental truths, you cannot help but be empowered. There is an undeniable connection between the mind and the body. Simply put, our physical perception is a reflection of our mental understanding. The only way to be healthy on the outside is to be healthy on the inside. It is essential for successful eating and exercising to understand and practice the following mental, emotional, and spiritual concepts. www.3minutemeditations.com 5
The Mental You are in control of your thoughts, which result in words and actions. Your thoughts are the foundation for all that you say and do. How often do you allow others to control your thoughts? There is a difference between allowing oneself to be guided by good and being influenced by that which is negative. How much mindless television do you watch each day? What types of books do you read? What type of music do you listen to? The sharing of thoughts, be it through some form of media or conversation, is essential for improvement. But, it is critical to be aware of the type of thoughts you entertain. If you are unsure if certain thoughts are worthy, ask yourself if the thoughts empower and improve or waste and destroy. It is equally important to only share thoughts through words which empower and improve. Your words and actions have great influence on others, more than you may even imagine. Understand that your words and actions not only influence others, but that they serve to reenforce your own thoughts. Act from a place of kindness, compassion, and cooperation (consideration) rather than coldness, condemnation, and confrontation. The Emotional If your thoughts are that which we are conscious of, our emotions are found a little deeper. While easily labeled, be it love, anger, joy, frustration, enthusiasm, indifference, etc., emotions are very hard to define. As such, it can be difficult to distinguish between emotions that empower and those that destroy. What emotions can do, is be much alike a barometer as to your thoughts, words and actions. Do you feel good, feel empowered, feel excited about what you are doing? Or do you feel bad, destroyed, regretful? Recognize your emotions and their cause and you will find yourself staying the course much more easily. www.3minutemeditations.com 6
The Spiritual Deeper than our thoughts, words, and actions; even deeper than our emotions is our spiritual foundation. It can essentially be considered the core of our being, and recognizing the spiritual aspect of our lives will directly influence the emotional, mental, and physical aspects. Ironically, like a full circle, there are practical exercises to help develop the spiritual aspect of our lives. These include breathing, meditating, and resting. Breathing - Just like food and water, the body needs oxygen to survive. While it is an activity we normally aren t aware of, it is important to understand and discover the power of oxygen. With our simple breathing exercises, you will learn and develop effective ways to fully oxygenate your body and mind. You will experience profound affects relating to energy level and weight loss as well as stimulation of the immune system. Meditating - Discover the power of silence. Learn and develop simple and effective ways of quieting your mind so you can truly nurture your soul and tap into the infinite power of the collective unconscious. Learn that just a few minutes of silence a day can go a long way toward experiencing more peace in your day. This often overlooked and un-tapped natural energy spring is the key to limitless vitality and passion in your life. Resting - Discover the power of rest and recovery. We will teach you how to implement healthy periods of rest into your daily and weekly routines so you can re-energize the body, mind and soul. There is a natural rhythm to life. Deep sleep is the basis for dynamic activity and vise versa. It becomes essential to find time to rest and recover to fully optimize you! www.3minutemeditations.com 7
Day 1. Manifestation Monday Today s Affirmation (Repeat the following words aloud at least 3 times today) This is a friendly Universe. Everything works together for my Good. All my legitimate needs are met. All is well. What are you most Grateful for in your life? If you had the opportunity to get a message across to a large group of people, what would your message be? www.3minutemeditations.com 8
Day 2. Transformation Tuesday Visualization Exercise ("Give It All Away") For today's challenge I want you to find a quiet place where you won't be disturbed for about 3-5 minutes. Once you've found your spot, have a seat and relax...take some gentle but deep inhales and exhales..slowly shut your outer eyes. Step 1: I want you to draw into your consciousness something that you are hoping for in your life...could be healing of some physical pain, could be more financial abundance, more confidence and creativity, greater clarity and conviction in your life's purpose...come up with something(s). Step 2: I want you to try to visualize yourself receiving that which you are hoping for...it is pouring over you in abundance...all your needs are now met. Stay with this for a bit. Step 3: Now spend a few moments in GRATITUDE for having had your needs met...inwardly say Thank You for the, thank you! thank you! Feel that it has already happened and express the appreciation for it like you have just received the most incredible gift you could imagine. Step 4: Picture someone in your life who needs this thing(s) more than you do at this moment and NOW give away to that individual, ALL that you were www.3minutemeditations.com 9
grateful for having just received (and I mean ALL...hold nothing back!). See them in your minds-eye being showered with this gift...see them smiling and happy for having received it. Step 5: Sit for a few more moments of stillness...and just BE! This exercise is informed by an understanding of a very profound spiritual paradox...you only get to keep in life that which you give away, and you can give away that which you already have. Enjoy! What brings you the most Joy in life? If you could choose one book as a mandatory read for all high school students, which book would you choose? Why? www.3minutemeditations.com 10
Day 3. Wake Up Wednesday Practice Mindfulness Today I want you to be very mindful of the words that come out of your mouth. If you find yourself about to speak words that breakdown, belittle, diminish or agree with the collective agreement of mediocrity that permeates our society...stop and hold your tongue. If you have nothing nice, uplifting, empowering or life affirming to say, then say nothing. Realize and remember that your words have POWER..let's use them for GOOD!!! What do you do that brings Peace into your life? www.3minutemeditations.com 11
What s something you know you do differently than most people? Day 4. Thankful Thursday Today s Proclamation (Repeat the following words aloud at least 3 times) I AM grateful that the body is breathing. I AM grateful that the heart is beating. I AM grateful that the lungs are extracting oxygen without any conscious help from me. I AM grateful I AM alive! What activities do you do that bring you the most Happiness? www.3minutemeditations.com 12
If you could instill one piece of advice in a newborn baby s mind, what advice would you give? Day 5. Foodilicious Friday Tropical Salad With Teriyaki Chicken This salad is fun and full of flavor, made with nutrientpacked microgreens, sweet mango, tender teriyaki chicken and guilt-free onion rings. Eat this and give your body the protein it needs as well as a healthy serving of fiber. Servings: 6 Here s what you need... 4 organic, free-range chicken breasts www.3minutemeditations.com 13
1/4 cup Organicville Island Teriyaki Sauce 1 large yellow onion, cut into 1/2 inch slices 1 cup almond meal dash of salt 1/4 teaspoon garlic powder 1 cup coconut milk, full fat 1 omega-3 egg 4 cups organic micro greens or mixed greens 1 fresh, ripe organic mango, sliced 4 Tablespoons organic goat cheese, crumbled 1. Rinse the chicken breasts. Place in a large ziplock bag with the teriyaki sauce, mix until all the chicken is coated. Place in refrigerator for at least 30 minutes. (Do it overnight for even better flavor!) 2. Preheat oven to 400 degrees F. Lightly grease a baking sheet with coconut oil. 3. In a shallow bowl combine the almond meal, salt and garlic powder. In another shallow bowl whisk the coconut milk and egg. 4. Dip each onion ring in the milk mixture and then coat with the almond meal mixture. Place on prepared baking sheet. 5. Bake for 20 minutes. Remove from oven, flip each onion ring, then return to oven for an additional 10 minutes. 6. Heat a grill pan and lightly coat with coconut oil. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle. 7. Remove chicken from heat and slice. 8. Prepare each plate with a pile of micro greens, sliced mango, goat cheese crumbles, a few onion rings and then top with teriyaki chicken. Nutritional Analysis: One serving equals: 366 calories, 2g fat, 268mg sodium, 23g carbohydrate, 4g fiber, and 40g protein www.3minutemeditations.com 14
Why are you here? What is the one thing you would most like to change about the world? www.3minutemeditations.com 15
Day 6. Sweatspiration Saturday Want to get a workout in, but short on time? I put together a quick 5 minute HIIT workout you can do anywhere and all you need is your body. This Metabolism Boosting short workout will leave you burning calories around the clock! https://youtu.be/alybbwhvfmg Beyond the titles that others have given you, who are you? Can you describe your life in a six word sentence? www.3minutemeditations.com 16
Day 7. Soulfuel Sunday Begin your day with this Affirmative Prayer : Heavenly Father, Divine Mother, Friend, Beloved God, thank You for all that I Am and all that I Am becoming. Today and everyday I move with a certainty and a knowingness that I am not alone, never have been and never will be. And with an all needs met consciousness, I walk, run, dance and sometimes fly in the direction of my dreams. Thank You for my life!!! What Beliefs are you willing to let go of that are no longer serving you? www.3minutemeditations.com 17
What is the most defining moment of your life thus far? Day 8. Manifestation Monday Today s Affirmation (Repeat the following words aloud at least 3 times) Heavenly Father, Divine Mother, Friend, Beloved God As thy child, I claim my Divine right to the Abundance of the Cosmos May it be showered down upon me so that I may give it away to the World I make myself available to this It's happening right now I feel it in my bones And I give thanks for the blessings that are already on their way. www.3minutemeditations.com 18
What are your best Qualities? What lifts your spirits when life gets you down? Day 9. Transformational Tuesday Smile Like You Mean It! You know the song "If you're happy and you know it, tell your face!", oh yeah, that's "clap your hands", but for today, I'm changing the words. The simple act of smiling can become contagious. We all know how nice it is to receive a smile from someone else, so if you want more from others, let s get busy giving out more! And on top of this, at the physiological level, it www.3minutemeditations.com 19
has been shone that when you smile, your body releases tonic chemicals that help boost up the immune system. So today I've got a fun little exercise for you Today s Challenge: Practice smiling in front of the mirror for at least 1 minute today. If you can do it twice, you're a superstar! That's right, you heard me...i want you to stand in front of the mirror (clothing optional-jk!), and practice smiling...try lots of different looks, some laughing, some with a gentle smile, some showing your teeth, some with the mouth closed...really the skies the limit. Get to know your face...it's this man's humble opinion that seeing a smile on the face of just about anyone makes them 10x more attractive. So get busy smiling! What makes you smile? Is it more important to love or be loved? www.3minutemeditations.com 20
Day 10. Wake Up Wednesday Sleep Matters According to the Division of Sleep Medicine at Harvard Medical School, your body manages and requires sleep in much the same way that it regulates the need for eating, drinking, and breathing. Studies show that most adults need somewhere between 7-8 hours of sleep to feel fully rested and rejuvenated to start the next day. However, some need as few as 5 hours and others upwards of 9 hours. The question you should ask yourself in the morning after the hours you slept, is "Do I feel rested?". If for example you could say Yes to this after just 5 or 6 hours, you may not need the full 8 that is typical. The benefits of sleep are extensive and can make a difference in your quality of life, as well as the length of your life. Therefore, it is vital to place a priority on getting ample, consistent sleep. Some benefits of Sleep: 1. Sleep helps keep your heart healthy. www.3minutemeditations.com 21
2. Sleep reduces stress. 3. Sleep improves your memory. 4. Sleep helps control body weight issues. 5. Sleep reduces your chances of diabetes. 6. Sleep reduces the occurrence of mood disorders. Today s Challenge...set up your day/evening to give yourself the chance for at least 8 hours of sleep before you have to wake up tomorrow. Now you may not be able to sleep all 8 if you're not used to getting that much, but at least be ready for bed...tv and computer off, no cell phone, perhaps just a good book with you. Who are you around when you feel most Loved? If a doctor gave you five years to live, what would you try to accomplish? www.3minutemeditations.com 22
Day 11. Thankful Thursday Today s Declaration (Repeat the following words aloud at least 3 times) I AM Grateful that I am my mind's gatekeeper. I AM Grateful I have been blessed with reflective consciousness...i get to think about what I think about. I AM Grateful that I have today to shine my light brighter than ever before. Thank You, Thank You, Thank You Life! Who are the people you most Admire? Why? www.3minutemeditations.com 23
What is the simplest truth you can express in words? Day 12. Foodilicious Friday Savory Broccoli Rabe Here's a delicious way to dress up broccoli rabe. Broccoli rabe is a non-heading type of broccoli with long thin leafy stalks that's topped with small florets. It's packed with vitamins A, C and K in addition to potassium, iron and calcium. It also contains phytochemicals that fight cancer and improve your overall health. Servings: 6 Here's what you need: 3 Tablespoons pine nuts, toasted 2 bunches broccoli rabe, stems trimmed 1 teaspoon olive oil 3 garlic cloves, minced 1/4 cup kalamata olives, halved dash of freshly ground sea salt Juice from 1 small lemon www.3minutemeditations.com 24
1. Place a steamer basket over a 3 quart pot, filled with water up to the bottom of the basket. Bring the water to a boil, add he broccoli, cover and steam for 3 minutes. Immediately drop the broccoli into a bowl of ice water. After a few minutes drain the broccoli and set aside. 2. In a large skillet warm the olive oil over medium heat. Add the garlic and saute until golden. Add the broccoli, olives and salt. Saute for another 5 minutes until tender. Remove from heat, place in a serving dish, sprinkle with pine nuts and toss with lemon juice. Nutritional Analysis: One serving equals: 58 calories, 4.4g fat, 3g carbohydrate, 7.1g fiber, and over 2.5g protein. What has been your biggest Accomplishment? Why? What does it mean to be human? www.3minutemeditations.com 25
Day 13. Sweatspiration Saturday Today I ve got another short but sweet workout for you. This one is a 10-minute full body circuit workout. You re going to get both strength and cardio in this one. It s a great one to do at the start your day. Get ready to move the body with compound strength and cardio exercises you can do in the privacy of your home. Great for when you're short on time. All of Adam's workouts are designed to be a form of moving meditation/mindfulness. https://youtu.be/ji-rsmykoy4 www.3minutemeditations.com 26
Where are you willing to Grow in your life? Where would you most like to go and why? Day 14. Soulfuel Sunday Just Breathe Just like food and water, the body needs oxygen to survive. While breathing isn t actually an activity we re consciously participating in, it is important to understand and discover the power of oxygen in our lives. With our simple breathing exercises, you will learn and develop effective ways to fully www.3minutemeditations.com 27
oxygenate your body and mind. You will experience profound affects relating to energy level and weight loss as well as stimulation of the immune system and improved clarity of thought. It has been stated that most humans only use about 3-10% of their brain capacity. There is a school of thought that says the other 90-97% is actually sleeping...primarily because it is not getting enough oxygen through typical breathing patterns to operate efficiently...so rather than suffocate, it goes to sleep where it needs less oxygen. Through deliberate deep breathing exercises, we can begin to stimulate life once more in these areas of the brain that have been "hibernating"...fun to think about it you ask me! Today s Challenge: 3-5 Minute of 3 Part Breathing Exercises Our goal here is to fully oxygenate the cells so as to allow them to operate at optimal efficiency levels. In other words, oxygenated cells have a greater capacity for work. The focus of the breathing exercises will be threefold: the inhale, the hold, and the exhale. We will apply a 1:1:1 ratio to each of these areas. Example: A. Inhale through the nose for 4 seconds, B. Hold for 4 seconds, then C. Exhale through the mouth (from the diaphragm) for 4 secs. * After about 3 cycles...relax and breathe normally for about 20-30 seconds then begin again. The more you practice this technique, the longer you will be able to go, just keep the ratio the same (ex. 8:8:8). You challenge today is to do this for about 3-5 minutes. Once you've completed the breathing exercises...with your eyes closed, try to sit still for about another minute or so and notice how you feel. Make sure to find a comfortable seat or location where you can practice this undisturbed. www.3minutemeditations.com 28
When do you feel most Alive? What do you imagine yourself doing ten years from now? Day 15. Manifestation Monday Today s Affirmation (Repeat the following words aloud at least 3 times) Today and everyday I AM surrounded by Beauty, Love, Harmony and Divine Intelligence. It flows to me, through me and acts as me. www.3minutemeditations.com 29
Who could use your forgiveness? What small act of kindness were you once shown that you will never forget? Day 16. Transformation Tuesday Ready to optimize your workouts? Whether you're just getting started working out or you've been at it for years, the post-workout stretch is vital to making the most of your exercise, whether it's strength training, cardio, core-conditioning, etc. Here's a simple 5 minute follow-along routine you can do that will open things up from head to toe. Let me know how it goes, AMB http://youtu.be/ivt1kqkcyzk www.3minutemeditations.com 30
Who have you been out of touch with who could use a kind phone call from you? Why? When you close your eyes what do you see? www.3minutemeditations.com 31
Day 17. Wake Up Wednesday Hug Meditation It seems these days, in our high-tech, low-touch society the art of a "proper" hug has been lost. More often than not, people see/feel themselves as so separate from others...so disconnected. When they hug, if they hug at all, it is just a cold, almost societally imposed way of greeting each other. Rather, there can be such a healing force that is passed from loving, caring human touch. It is after all, a transfer of energy from one living being to another...almost an acknowledgment that "I see you"...(to steal a line from Avatar). That is... to see beyond our differences, our separateness and through this "touch" we acknowledge in the other, that at our core, it is from love that we all have come and it is to love that we all shall return. I recently learned that within the Buddhist faith/tradition there is a practice called "Hug Meditation". When one hugs another, the hug is sustained for a period of 3 full inhales and exhales. During that time, you hold the person close...close enough that you can feel the other persons heartbeat as they inhale and exhale. When I was told about this...it almost moved me to tears..."how beautiful" I thought! It was also explained that often this can be off-putting to the receiving party if they're not used to it...and they will tend to almost immediately pull away. Rather than immediately pulling away as well, the suggestion is to gently tap them a few times on the back as you hug them...letting them know they are safe. www.3minutemeditations.com 32
Admittedly I had never been a great hugger before I learned about this...always keeping them short with almost as little contact as possible. Recently I had the great good fortune to attend a workshop where I had the opportunity to practice this "art" over and over with lots and lots of people, all of whom were complete and total strangers...it was profoundly transformative for me! Today's Challenge: Try to experience at least 1 (if not more) Hug Meditation...it can be with a loved one, but perhaps take the leap and give it away to someone you are less familiar with. I look forward to hearing about your experience. What part of your Physical Fitness needs attention? What are your top five personal values? www.3minutemeditations.com 33
Day 18. Thankful Thursday Today s Affirmation (Repeat the following words aloud at least 3 times) I AM grateful that I AM no longer subject to what the mind believes. I AM grateful that I AM only subject to that which is True and Eternal I AM grateful that All things are possible in a Pure Intelligence. Thank You! Thank You!! Thank You!!! Who would you most like to meet in life and why? What personal prisons have you built out of fears? www.3minutemeditations.com 34
Day 19. Foodilicious Friday Teriyaki Rib Eye and Chicken Wrapped Asparagus This recipe for Teriyaki Rib Eye and Chicken Wrapped Asparagus is savory and delicious. It s a wonderful way to get your protein and veggies all at once! Fight the urge to serve this meal with traditional rice, and instead shred a head of cauliflower in a food processor and sauté into low-carb, guilt-free rice. Enjoy! Yield: 5 servings Here s what you need: For the Sesame Blanched Asparagus Sea salt 2 bunches fresh, organic asparagus 1 Tablespoon sesame seed oil 1 teaspoon lemon zest www.3minutemeditations.com 35
1 Tablespoon fresh lemon juice Fresh, black pepper 1. Bring 2 inches of water to boil in a large skillet. Add a sprinkle of sea salt. 2. Wash and trim the ends from 2 bunches of asparagus. Add to the boiling water and blanch for about 10 minutes, until tender and vibrantly green. 3. Remove from heat, drain and place in a bowl. Toss with the sesame oil, lemon juice and lemon zest. Season with salt and pepper. Set aside. For the Rib Eye and/or Chicken 1/2 cup sake 1/2 cup mirin 2 Tablespoons freshly grated ginger 2 Tablespoons minced garlic 1/2 cup coconut aminos 2 Tablespoons pure maple syrup 2 Tablespoons olive oil 1 lb thinly sliced Rib Eye and/or Chicken 4. Combine the sake, mirin, ginger, garlic, coconut aminos and maple syrup in a bowl. Pour over the meat in a shallow container. Place in the fridge and chill for an hour. 5. Heat the olive oil in a grill pan or skillet. Remove the meat from the fridge. Wrap pieces of meat around stalks of asparagus. Place in the preheated skillet and cook until browned, about 5 minutes per side. 6. Remove from heat and serve immediately. Enjoy! Nutritional Analysis: One serving equals: 120 calories, 8g fat, 59mg sodium, 6g carbohydrate, 1g fiber, and 14g protein. If you had to teach something, what would you teach? www.3minutemeditations.com 36
What one thing have you not done that you really want to do? Day 20. Sweatspiration Saturday Sometimes when your world gets turned upside down, you may actually begin to see things right side up. Stay open, listen and observe. Practice non-reactivity and let the play of life do it's thing. This is a friendly universe! Today I ve got another brief but beneficial workout for you. This one is a 10-minute Sport www.3minutemeditations.com 37
Yoga Flow session. It s for beginners and it is designed to strengthen, stretch and stabilize. I hope you enjoy it. https://youtu.be/at2-xp42yly What do you do to Recharge? How would you describe freedom in your own words? www.3minutemeditations.com 38
Day 21. Soulfuel Sunday Affirmation for the day: I yearn to know Thee every more completely, ever more fully. Take over my life. Watch over me, guide me and order my steps to take the right action for the greatest good of All. Thank you, I love you Life! What Gifts are uniquely yours to express in this lifetime? If you could ask one person, alive or dead, only one question, who would you ask and what would you ask? www.3minutemeditations.com 39
Day 22. Manifestation Monday Today s Affirmation (Repeat the following words aloud at least 3 times) Today I know that right where I AM, God is and in this space, all that I AM is of elegance, harmony, joy, perfect health, clarity of thought and peace of mind. The words that I speak are a law unto life and so it is!! Wishing you a day in which you feel your own Divinity. What would your Vocation be if money wasn t a concern? www.3minutemeditations.com 40
What would you not give up for $1,000,000 in cash? Day 23. Transformational Tuesday Today s challenge: Start your day with this 5 minute ab circuit for beginners. https://youtu.be/76gijawdzrs When was the last time you tried something new? www.3minutemeditations.com 41
If I could grant you one wish what would you wish for? Why? Day 24. Wake Up Wednesday Do you see what I see? I stand still in awe and wonder as the Cosmos re-presents itself in a leaf. So exquisite, so elegant, so brilliant, so Divine. Shhhhh...do you hear what I hear? "I Am everywhere, in All things, at All times. I have given you everything and left out nothing"...is being whispered in my ear. May your day be filled with good beyond your wildest imaginings. Mindful Walking Todays challenge is a simple one really...it will just be whether or not it fits with your schedule today (if it doesn't today, try to do it tomorrow) www.3minutemeditations.com 42
Get outside and walk for at least twenty minutes at the day's end. I would recommend you do it just after dinner but maybe it will fit better just before (make it work for your world). Don t get caught up in whether you are walking at the ideal intensity to get into a certain Heart Rate Zone JUST GET OUT AND WALK! Perhaps leave your phone and ipod behind and make this a "technology free" walk The essence of this challenge is to make the experience "meditation in motion". In fact, try to take fresh-air deeply into your lungs as you go and appreciate/take in your surroundings through sight, sound, touch..., observe nature all around you...take in the sunset, the clouds, feel the breeze, listen to the sounds that surround you. You might even try to name (be it aloud or silently) all the different sounds you hear. Smile at passersby...from time to time, physically stop walking, take a deep inhale and a deep exhale and say to yourself..."as I take this breath, all my needs are met, life is good!" I promise you this is good for the heart, good for the head, increases your energy and appreciation for life. Why should we do this? It has a very calming effect on the body and mind, clears the head, and prepares you physically, mentally and emotionally for the next day and probably most importantly, because we can! FYI...this is a normal part of my daily routine...what a gift it is. Let me know how it goes. What s the most sensible thing you ve ever heard someone say? www.3minutemeditations.com 43
Why do religions that advocate unity divide the human race? Day 25. Thankful Thursday Today s Declaration Today I Awaken with a heart full of Gratitude.Thank you Life for all that is, all that has been and all that will be. The best is yet to come!!! Today I invite you to pause and reflect on what it is in your life you can be grateful for. It has been said by others far wiser than I, that if we only had time for one last prayer, the most powerful yet sweetest words we can utter are "Thank You! What life lesson did you learn the hard way? www.3minutemeditations.com 44
If you could live one day of your life over again, what day would you choose? Why? www.3minutemeditations.com 45
Day 26. Foodilicious Friday Easy Gluten-Free Pancakes This recipe is a wonderful option for a weekend breakfast it s healthy, delicious and ready in 20 minutes. These pancakes are gluten-free and are lower in carbs and sugar than pancakes made from a packaged mix. Serve with a side of eggs and fresh fruit. Yield: 10 pancakes Here s what you need... 1 mashed banana 2 eggs 1/4 cup coconut sugar 1 Tablespoon vanilla extract 1/4 teaspoon almond extract 1 1/2 cups blanched almond flour 1/2 teaspoon baking soda 1/2 teaspoon sea salt coconut oil 1. Combine the mashed banana, eggs, coconut sugar, vanilla and almond extracts in a food processor. Add the flour, soda and salt. Mix well. Let the batter sit for 15 minutes. 2. Preheat coconut oil on your griddle over medium heat. Ladle pancake batter by 1/4 cup onto griddle. When bubbles form, flip the pancakes to cook other side. 3. Serve with sliced banana and pure maple syrup. Enjoy! Nutritional Analysis: One pancake equals: 148 calories, 9g fat, 8g carbohydrate, 3g fiber, and 4g protein. www.3minutemeditations.com 46
Which activities make you lose track of time? Can you think of a time(s) when the impossible became possible? www.3minutemeditations.com 47
Day 27. Sweatspiration Saturday Humility is not thinking less of yourself, but thinking about yourself less -C.S. Lewis I love this...i hope it speaks to you too. Have a glorious day!! I Am AMB Today s challenge: Try to get this full body 20-minute circuit training session. It combines Strength and Cardio into one dynamic workout that builds muscle and torches fat! Enjoy. https://youtu.be/hxgaapxc9oy What is the difference between living and existing? How have you changed in the last five years? www.3minutemeditations.com 48
Day 28. Soulfuel Sunday Today s Affirmation: I feel your Presence in the breeze, I see your Presence in the sunset, I smell your Presence in the flowers, I hear your Presence in the laughter, I touch your Presence with every beat of my heart. You are always present and never absent oh Lord. I awaken to this Truth and I will never be the same again. Amen Who do you love and what are you doing about it? www.3minutemeditations.com 49
If you could go back in time and tell a younger version of yourself one thing, what would you tell? www.3minutemeditations.com 50
Thank You. Thank You. Thank You. Our 28 Days of Introspection, Contemplation, Self-Realization and Transformation have come to an end. However, it is my sincere hope that this is just the beginning of you living a consciously JOYFUL life! The best is yet to come. Here s to you for being open and available to this 4 week exercising of your mind, body and soul. May your life be filled to over-flowing with more joy, love and goodness than you can even imagine my friend. I Am Adam Michael Brewer www.3minutemeditations.com 51