Mandala: Fire crown


Mantra
In each course you will find a mantra. You can speak this mantra in the morning when you wake up while you're doing your morning ritual. While you're saying the mantra be with your awareness within your heart chakra. Speak the mantra out of your heart and feel its power. You can speak it silently or loudly:

I Am myself. I Am in my power.

Short ritual: Imagine to feel yourself up with your power. Feel it.


Ritual
Video: Feel yourself up with your true self




Light Healing
Video: Morning Ritual




Yoga practice
Video: Basic Yoga Flow with Yoga Center of Love Breathing




Nutrition
Nutrition advice:
- Use coconut oil instead of sunflower or mix sunflower oil with coconut oil
- Eat less carbohydrates like bread, Indian breads, pasta
- Keep dairy products like milk, butter, ghee on a very low level. Take only one masala chai (milk tea) per day and use other options instead of milk like coconut milk, almond milk or make your own milk out of cashew nuts (just put a few cashew nut with water in a blender and mix it).
- Replace 1 - 2 meals per day with a juice or soup
- Eat only 1 - 2 moderate and healthy light meals per day. Don‘t eat too much. Eat only as much that you still have a light feeling in your stomach and you could still do yoga without feeling heavy.
- Fast once or twice a week for example like this: Only drink a chai and water till the afternoon, have a juice/smoothie in the afternoon and eat Shabudana or veg Biryani (fried rice) in the evening. If you feel hungry in the afternoon have a few nuts, a clear veg soup or tea.

In each course you will get different smoothies, power balls (light snack) recipes. Replace one or two meals with a smoothie every day. You can try the following one:

Peanut butter banana smoothie
1 tabl. spoon peanut butter
1 Banana
Water
Organic honey, agave syrup or maple juice
1 tea spoon cocoa powder (choco powder)
If you like you can add a bit vanilla flavour or cinnamon

Mix all in a blender.

You don't have to carve for sweets. Make your own healthy once like this:

Healthy choco balls
Sunflower seeds
Almonds
Chia seeds
Raisins
Organic honey, agave sirup or maple juice
Cinnamon
Cocoa powder or choco powder

Put all seeds and nuts in a blender and mix it till it is like flour. Mix the raisins separately. Put all together in a bowl and mix it with your hands and make balls out of it. Take as much honey, maple juice or agave syrup as you like.


Bonus part Heart Awareness with the BERNARDI Profile
In this section you do some self-coaching exercises which help you to train your Heart Awareness and get to know you, your potential and your way better. You find the book BERNARDI Profile as PDF in the download of this course. If you would like to have a printout you can get the book over www.amazon.com.

Heart Awareness with the BERNARDI Profile part Tree:
- Read the introduction on p. 34 and afterwards you draw your personal tree. Dive into your heart chakra and ask your Heart Awareness: How does my tree looks like? Start drawing your tree with colours and let you guide by your heart.

- The tree stands for yourself. It’s your personality expressed as a tree. With the following questions you will get to know who you are better. Have a look at your drawing and ask your Heart Awareness: Do you have to tell me something in general about my tree. Do you remark something at my tree which stands for myself?

- P. 35: Have a look at the picture on this page with the different points on it like mental state/potential/growth/, past, future, centre/feelings, body/flexibility, roots/stability., environment. Take your drawing and ask your Heart Awareness for each of these points: Do you remark something on my tree at this part of my tree? What does this tell me? Go through each point and ask for each point what your Heart Awareness remarks and what this has to tell you. You can write the answers directly into your drawing if you like to.

- P. 39: Have a look at the 7 chakras and divide your paper in 7 sections. Each section stands for one chakra. Go through one chakra on your drawing after another. Ask your Heart Awareness what does your Heart Awareness has to tell you about each part of your drawing. Start with the root chakra and have a look at this part of your drawing: What my Heart Awareness has to tell me about this part? What it remarks? Can I improve my drawing at this part or is there a word which helps to energise this chakra? If you like you can write the answers which you get from your Heart Awareness directly into your drawing.


Download
Book BERNARDI Profile





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