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Contents
Introduction Page 3
Exercise 1 – Your Values Page 4
“Core Values” Summary Sheet Page 11
Exercise 2 – You in Review Page 12
Exercise 3 – Your Ideal Life Page 15
Exercise 4 – Your “I Am” Statements Page 23
“I Am” Summary Sheet Page 28
Exercise 5 – Manifesting My Ideal Day Page 29
Summary Page 33
Manifesting Worksheet Page 34
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Introduction
To support the process outlined in my book “Intent Align Manifest” I
have created this companion workbook with exercises to guide you
through the process of understanding what you want, how to align
yourself with what you want and how to manifest it into your reality.
While the book explains the process in order by discussing our
intention, alignment and then manifesting, the workbook exercises are
provides so that you focus on those relevant to alignment first, then
intention and finally manifesting your desires. The reason behind this
is to become clear about what is important to you in life (what you
will and won’t stand for) before starting to explore what you want.
Too often I have found that the goals or
desires people have are inconsistent with
what they hold dear and when there is a
misalignment the goal simply won’t be
realized.
I would suggest you read through the book
entirely before starting the exercises so
that you can grasp the entire process and
make sure you connect with it before you
commence.
“And when you
want something,
all the universe
conspires in
helping you
achieve it”
Paulo Coelho
“And when you want
something, all the
universe conspires
in helping you to
achieve it”
Paulo Coelho
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Exercise 1 – Your Values
Our values identify what is important to us; not something we want or would
like to have, but something we literally need in our lives to be happy. A
value is a principle or quality intrinsically valuable or desirable to us.
Values are our convictions, our beliefs, and our ethics rolled into one.
The key point to keep in mind about values is that implementing them energizes
everything concerned with it. For an individual, committing to and applying
values releases fresh energies, which always attract success, achievement, and
well-being. In the end, the quality of the values we embrace and the
intensity of our commitment to them is what will determine the level of our
accomplishment in life so investing time to identify and fully understand our
values is time well spent.
Many people are leading lives unconnected with their core values. This can
lead to a life of unhappiness, discontent and lack of fulfilment. Sometimes it
can lead to conflict. Do you know your own personal core values? Try the
following two activities and see which works best for you to draw out your
list of core values;
Option 1 - Build your own list from personal experiences
What I have found in working with my clients is that there are often a few
experiences in their lives that serve to highlight their values when they
reflect back on them. Often these experiences are negative as this seems to
draw out the things that really cause us angst and sleepless nights!
To work through this process, think of a moment in your experience when life
was especially challenging especially those that you keep replaying in your
mind and might have eaten away at you for quite a while or kept you awake at
night.
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What were the behaviours or qualities that were displayed that you weren’t
comfortable with? What were the behaviours or actions taken against you that
you found most distressing?
From your reflection, draw out the words that reflect the values you felt were
challenged.
For example, a situation that I reflect back on involves a neighbor who asked
to use our block of land to store his landfill while his home was being built.
Given that we weren’t planning on building for another year we happily agreed
to let him do this. After 6 months of seeing that the mountain of dirt had
not been moved and needing to clear the land to commence our own build, we
asked him to arrange for removal to which he promptly refused advising us that
too much time had passed and he no longer felt it was his responsibility. For
me, this experience demonstrated a complete lack of respect for us and our
property and also made me feel as though I had been taken advantage of. This
highlights to me how important respect for people is to me and “respect’ is
one of my highest values.
Identify your own personal challenging moments and repeat this with as many
challenging moments as necessary to create your values list.
Experience #1:
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Possible values I can draw from this experience:
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Experience #2:
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Possible values I can draw from this experience:
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Experience #3:
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Possible values I can draw from this experience:
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Option 2 – Start with a List
Keep in mind that this method may subconsciously encourage you to select
values you think you should have, rather than those really important to you.
The first method, though more difficult initially, may be more accurate and
more rewarding.
1. Start with a list of values - The list on the following page is by no
means complete and I encourage you to add any values that have meaning
for you.
2. Circle all the words that you respond favourably to whether in fact you
are displaying this value now or just wish that you did;
3. Review your selections and list them in the table below according to the
description in each column.
Core Values
If I don't follow these values, I'm not
happy
Secondary Values
My goal is to live by these values to
the best of my ability
Identify your top 4-6 core values and write them on the “Core Values”
Summary Sheet on page 11.
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Core Values List
Abundance - A great or plentiful amount Acceptance - Favorable reception or belief in something Accomplishment - Doing or finishing something successfully Accountability - Obligation or willingness to accept responsibility and be answerable for ones actions Accuracy - Conformity to fact. Precision; exactness. Achievement - The act of accomplishing or finishing Adaptable - The ability to modify behavior to fit changing situations Adventure - Inclination to undertake new and daring enterprises Altruism - Unselfish concern for the welfare of others Ambition - An eager or strong desire for achievement and the willingness to strive for its attainment Appreciation - Recognizing the quality, value or significance of people and things Assertiveness - Respectfully standing up for ones beliefs and thoughts Aspiration - A strong or persistent desire for high achievement Authenticity - The quality or condition of being trustworthy or genuine Autonomy - The condition or quality of being independent Aware – Informed, alert, knowledgeable and sophisticated Balance - A state of equilibrium between the key components of life Benevolence - An inclination to perform kind, charitable acts Bold – Beyond the usual limits of conventional thought or action Brilliance - Exceptional clarity and agility of intellect or invention Calmness - Serenity; tranquility; peace Caring - Feeling and exhibiting concern and empathy for others Challenge - The desire to test of one's abilities or resources in a demanding but stimulating undertakings Changeability - The ability to modify or adapt to differing circumstances Charity - Generosity toward others or toward humanity Chastity - The condition of being of virtuous character Cheerful - The quality of being cheerful and dispelling gloom Class - Excellence or elegance, in dress, design, or behaviour Clear thinking - Acting intelligently without mental confusion Collaboration - To work cooperatively especially in a joint intellectual effort Commitment - Being bound emotionally or intellectually to a course of action or to another person or persons Community - Sharing, participation, and fellowship with others Compassion - Deep awareness of the suffering of others and the wish to relieve it Competence - The state or quality of being adequately or well qualified Competitive - To strive to do something better than someone else or yourself Composure - Maintaining a tranquil or calm state of mind Concern - Regard for or interest in someone or something Conscientious - The trait of being painstaking and careful Consideration– Thoughtful or sympathetic regard or respect for others Consistency - Reliability or uniformity of successive results or events Constancy - Steadfastness in purpose Cooperation - The willing association and interaction of a group of people to accomplish a goal Courage - The state or quality of mind or spirit that enables one to face danger or fear with confidence and resolution Courtesy - Civility; consideration for others Creativity - the generation of new ideas or concepts Credibility – Worth y of belief or confidence. Trustworthy. Decency - Conformity to prevailing standards of propriety or modesty Decisive - Characterized by decision and firmness; resolute. Dedication - Selfless devotion of energy or time Dependability - The trait of being reliable Determination - Firmness of will, strength, purpose of character
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Discipline - Act in accordance with rules Diversity - A point of respect in which things differ; variety Easygoing - Relaxed or informal in attitude or standards Efficiency - The quality of producing an effect or result with a reasonable degree of effort to energy expended Empathy - Identification with and understanding of another's situation, feelings, and motives. Encouragement - The act of incitement to action or to practice Equality - The right of different groups of people to receive the same treatment Equity - The state, quality, or ideal of being just, impartial, and fair Excellence - State of possessing good qualities to a high degree Fairness - Consistent with rules, logic, or ethics Fidelity - Faithfulness; loyalty or devotion Flexibility - Responsive to change Focus - Able to concentrate intently Forgiveness - The willingness to stop blaming or being angry with someone Fortitude - The strength or firmness of mind that enables a person to face danger, pain or despondency with stoic resolve Freedom - The power to determine action without restraint Friendship - A relationship between people based on mutual esteem and goodwill Fun - Enjoyment and playfulness Generosity - Liberality in giving or willingness to give Gentle - The quality of being mild and docile Genuine - Not spurious or counterfeit Giving - To present voluntarily and without expecting compensation Goodness - Morally right, or admirable because of kind, thoughtful, or honest behavior Goodwill - A friendly attitude in which you wish that good things happen to people Gracious - pleasantly kind, benevolent, and courteous. Gratitude - A feeling of thankfulness and appreciation Hardworking - Industrious and tireless Helpful - The property of providing useful assistance or friendliness evidence by a kindly and helpful disposition Honesty - Fairness and straightforwardness of conduct Honor - Principled uprightness of character; personal integrity Hope - The feeling that something desired can be had or will happen Humility - Feeling that you have no special importance that makes you better than others Independent - Freedom from the control, influence, support, or the like, of others. Individuality - The particular character, or aggregate of qualities, that distinguishes one person from others Industrious - The characteristic of regularly working hard Influence - The ability to move or impel a person to some action Ingenuity – Cleverly Inventive skill or imagination; Resourceful Initiative - Ability to begin or to follow through energetically with a plan or task Insightful - Characterized by or displaying insight; perceptive Integrity - Strict adherence to moral values and principles Intelligence - The capacity for learning, reasoning and understanding Joy - Intense or exultant happiness Justice - Conformity to moral rightness in action or attitude Kindness - The quality or state of being beneficent Law-abiding - Abiding by the encoded rules of society Leadership - The act or instance of leading; guidance; direction Learning - The act or process of acquiring knowledge or skill Liberty - The right and power to act, believe, or express oneself in a manner of one's own choosing. Love - A feeling of intense desire and attraction toward a person or idea Loyalty - A feeling or attitude of devotion, attachment and affection. Mindful - Being attentive, aware, or careful Moderation - Having neither too little or too much of anything Obedience - Compliance with that which is required; subjection to rightful restraint or control.
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Open-minded - Receptive to new ideas. Unprejudiced; unbigoted; impartial Open - Unreserved, candid, or frank. To disclose, reveal, or divulge Opportunity - Favorable or advantageous circumstance or combination of circumstances Optimism - A bright, hopeful view and expectation of the best possible outcome Patience - The ability to accept delay, suffering, or annoyance without complaint or anger Peace - Freedom from war or violence Perseverance - Steady persistence in adhering to a course of action, a belief, or a purpose Personal Growth - The acquisition of knowledge, skills, and experience for the purpose of enhancing individual performance and self-perception Philanthropy - An altruistic concern for human welfare and advancement,
Practicality - Mindful of results, usefulness, advantages or disadvantages of an action or procedure. Matter-of-fact
Professionalism - The standing, practice, or methods of a professional, as distinguished from an amateur. Promise-keeping - Keeping your word that that you will certainly do something Prudence - Doing something right because it is the right thing to do Punctuality - Adherence to the exact time of a commitment or event Purity - Moral goodness Reason - The ability to think and make good judgments Recognition - An acceptance as true or valid Reliability - Consistent performance upon which you can depend or trust Resilience - The ability to rebound quickly from misfortune or change Resourceful - The ability to act effectively or imaginatively, especially in difficult situations Respect – Showing regard or consideration for. Responsibility - That for which someone is responsible or answerable Results-oriented - Maintain focus on obtaining a notable or successful result or response; be effective Righteous - The state of being morally upright; without guilt or sin Sacrifice - To give up something for something else considered more important Sagacity - Acuteness of mental discernment and soundness of judgment Self-control - Control of personal emotions, desires, or actions by one's own will Sensitivity - Awareness of the needs and emotions of others Serenity - Calmness of mind and evenness of temper Sharing - To allow others to participate in, use, enjoy, or experience jointly or in turns Significance - The quality of being significant or having a meaning Simplicity - Freedom from complexity and intricacy. Absence of pretentiousness. Sincerity - Genuineness, honesty, and freedom from duplicity Stamina - The physical or mental strength to do something for a long time Strength - Moral power, firmness, or courage Supportive - Furnishing support or assistance Thoughtful - The tendency to anticipate needs or wishes Tolerance - Recognizing and respecting the beliefs or practices of others Tradition - The customary or characteristic method or manner Tranquility - A state of calm and peacefulness Trustworthy - The trait of deserving confidence Understanding - Knowing how something works or a positive, truthful relationship between people Unique - Not typical; unusual Unity - Oneness of mind and feeling among a number of persons; Concord, harmony or agreement Virtue - Doing something right because it is the good thing to do Vitality - Exuberant physical strength or mental vigor. Warmth The quality of being intimate and attached Willing - Cheerfully consenting or ready Wisdom - The ability to make good judgments based on what you have learned from your experience Witty - Amusingly clever in perception and expression Zeal - Fervor for a person, cause, or object; eager desire or endeavor; enthusiastic diligence;
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My Core Values…
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Exercise 2 – You in Review
The “You in Review” exercise provides us with an opportunity to take a moment
to look back at our lives to provide perspective on what we might like to do,
and not do (be and not be) moving forward. Whilst we don’t like to spend too
much time dwelling on the past if affords us the benefit of hindsight as we
look back wearing glasses of an objective observer! This is not the time to
dwell on what has not been but rather what could be…
1.1 What achievements and experiences in my life have had the
greatest impact on me and what did I learn from these events?
(No judgment please, just the biggest learning or revelation about
yourself!)
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2.2 In what ways have I improved personally? (List the ways your
behavior has changed for the better):
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Use the responses for 2.1 and 2.2 to complete Table 1 in Exercise 4 on
page 23.
2.3 From my experience over the years, what behaviours would I like
to change?
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Use the responses for 2.3 to complete Table 2 in Exercise 4 on page 24.
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Exercise 3 – My Ideal Life As we have read in the book, the process of manifesting what you want in life
starts with Imagination and this exercise is primarily focused upon you taking
the time to imagine what is possible for you based on what you desire to have
in your life. Before we move into those questions, it is also important that
we acknowledge the aspects of our lives that we are grateful for so that we
can reinforce the desire to continue to have these in our lives. They can be
people, opportunities, characteristics, skills, experiences, material
things, anything that you are thankful for (including the kitchen sink!).
Being grateful will serve to reinforce these things in your life.
3.1 I am grateful for:
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3.2 Take Time to Decide What you Want
America’s foremost business philosopher, Jim Rohn, suggested that everyone
take time out to contemplate the types of things they want to achieve in life.
His method is as follows:
1. Write a list of what you want in the following categories:
a. What do you want to do;
b. Who do you want to be;
c. What do you want to see;
d. What do you want to have;
e. Where do you want to go?
2. Identify the time frame for reaching each of these desires – within 1 year,
5 years or 10 years
3. I also suggest that you identify the most important desires by rating them
A, B or C (with A being the highest priority to achieve regardless of the
timeframe). For example, one of my highest priority desires is to trek to
Machu Picchu. I know it is a high priority for me because I will be full of
regret if I don’t do it in my lifetime. My timeframe on this is 10 years
because I want to do it when my son is old enough to do it with me and this
is important enough for me to wait but it doesn’t affect my priority level
in terms of how much I want to achieve it.
Use the tables below to start the process and continue to add to it as you
identify new desires.
For each high priority desire that you wish to focus upon you can print off
and complete the “Manifesting Worksheet’ I have developed found at the end of
this workbook.
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What do I want to do?
What do I want to DO? Timeframe Priority
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Who do I want to be?
Who do I want to BE? Timeframe Priority
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What do I want to see?
What do I want to SEE? Timeframe Priority
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What do I want to have?
What do I want to HAVE? Timeframe Priority
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Where do I want to go?
Where do I want to GO? Timeframe Priority
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Exercise 4 – Identifying my “I AM” Statements
Now that we have done all the ‘leg work’ we can reflect back on some of the
earlier exercises to identify the “I Am” statements that we can use as the
foundation for our manifesting process. Here is what we need to do:
Exercise 2 – You in Review: From your answers in questions 2.1 and 2.2,
identify the most important positive attributes and behaviours you want to
keep displaying.
Table 1 - Qualities or behaviours I want to keep displaying
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For the responses in question 2.3, covert the negative into the positive
behavior that you want to start displaying.
Table 2 – Qualities or behaviours I want to start displaying
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Exercise 3 – Revisit your responses in 3.2. For each of the desires you have
listed in each table, consider what qualities or attributes you may need to
have or develop to maximize the likelihood of realizing that desire. For
example, one of my ongoing desires is to continue to write books that make an
impact on people’s lives. The attributes I feel I need to have for this are
discipline, compassion and focus.
List the qualities or attributes you need to have in the table below.
Qualities and attributes I need to have to achieve my desires
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To create your “I Am” Statements, review the behaviours and qualities you
have listed on the last 3 pages.
Identify any repeating patterns first as these may be the easiest to start
with. Form the behavior or attribute into a sentence starting with “I Am”
that feels most appropriate for you. Remember, this may not be how you feel
about yourself right now but it is what you want to be drawing into your life.
Some of my “I am” Statements drawn from the behaviours and qualities I wish
to display include:
I am speaking my truth
I am connected with my source
I am Making a difference
I am independent in thought
I am aligned with everything I need
I am living a life of meaning
I am disciplined and focused in all that I do
The best way to start is to just write down a few ideas and then identify the
statements that feel most important to you. I have allowed the next page for
notes and then provided a scroll on page 28 for you to list your most
important “I Am” Statements.
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I Am…
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Exercise 5 – My Ideal Day Visualisation
This final exercise is to create a movie of your
ideal day so that you can visualize the desires you
have discussed in the previous exercise each night
before you go to bed. The simplest way to do this
is to create an “Ideal Day” Script for a movie that
you can play over and over in your mind until your
desires are realized.
The most effective way I have found to start this
script is to imagine that you are giving a debrief
of your day to a close friend or loved one. Starting in the morning
when you woke up and giving a detailed description all the way through
to the moment you get into bed. This may become a long and detailed
script – and the longer and more expressive the better!
Do your best to incorporate each of your desires into the script
whether it is because you are explaining them in a discussion to a
friend or talking with a travel agent about booking a trip or speaking
to a work colleague about a recent promotion or seminar you have been
to recently – be creating and see how many emotion filled desires you
can squeeze into one ideal day!
I have allowed a few pages to write and the following page has
questions to prompt your thinking but you may wish to write it in a
journal or type it into a document that you can evolve over time.
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Ideal Day Prompters (finish these statements)
The environment I wake up in is
The house I live in is
The location I live in is
The furnishings in my home are
The country I live in is
The area outside my home is
Other people/ creatures I live with are
My closest family members are
The car that I drive is
Other vehicles I have include
I maintain my health by
The people I spend most of my time with
The clothes that I wear are
The holidays that I am planning are
I go on holidays with
Events that I attend include
The people I work with are
The environment/s that I work in is
The charities that I work or donate to are
I celebrate my birthdays in/ with
I celebrate Christmas in/ with
The food I eat is
I have an abundance of
I enjoy relaxing by
I have
I learn about
I invest in myself by
Investments I have include
To earn money I
People I enjoy talking with are
Activities I like
I attend
I am known for
I read
I reward myself by
My hobbies include
I enjoy
I contribute to
On weekends I
For a night out I
I love being in
I enjoy time alone to
Ways I connect with myself include
Daily habits I have include
I go to bed at
I wake up at
I feel
Mentors I have include
I rest by
The sport I play is
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So, I say “How was your day?” And you say…
“Well, it was great, I woke up at my usual time of …
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Summary
I believe that we are working through this process because we want to
look forward and grow. Many of us have wanted this but haven’t
understood how. We can’t say that anymore. At least now we have a
guideline, a process that we can revisit anytime we need to.
We are all in the process of leaving a legacy… – make it count.
Every day you wait is another day
that you will never get back again.
The most important thing is not to
be bitter about life’s
disappointments. Learn to let go of
the past. Don’t be afraid to make
mistakes because most of the time
the greatest rewards come from
doing things that scare you the
most. Maybe you’ll get everything
you wish for. Maybe you’ll get more
than you ever could have imagined.
Who knows where life can take you?
The road is long and in the end the
journey is your destination.
One Tree Hill
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Manifesting Worksheet
Intention: What is my imagined ideal?
Who do I need to be to realize this intention:
What will it feel like when this intention is realized?
Is this aligned with my values?
Does this feel natural for me?
What knowledge or resources do I need to have to be
aligned with this intention?
What actions do I need to take to be aligned
with this?
What thoughts will affirm the realization of this
intention?
What support do I need to bring about my
success?
How will I maintain my focus and determination?