Chris Payne - Effort-Free Life System Workbook

Congratulations
I promise you that this unique programme will enable you to create
the life you've always wanted so you can realise all you've ever
desired and more: effortlessly.
I have spent the last 15 years looking for ways to make my life more
prosperous, happy, rewarding and effortless. I've spent many many
thousands of pounds on that search, and I've gone down many dead
ends. And I've found answers which turned my thinking completely
on its head.
What you have in this programme is a tried and tested system for
creating an effort-free life. It has been refined with the help of many
clients to a point where they could create remarkable results by
spending as little as 3-6 minutes a day doing one simple exercise.
I'm delighted with what we've created with this programme. Please
write, phone or email us with any questions you have, or any 2009 lifeTools, Edition 1.5
comments about anything you hear or read in this material.
Written by Chris Payne and
updated by Nigel Singer.
Here's to your new effort-free life which is about to begin - I feel it's Please do not reproduce any
what you deserve. of the text in this book
without the written
My warmest regards, permission from lifeTools.
� ROBERTA Model, FElIX P

Model, BUSY SID Model and
Chris Payne
SCULPT Model are
Creator of the Effort Free system trademarks of Serenity
Sounds Ltd, owners of
lifeTools
P.S. Since Serenity Sounds took over LifeTools, Chris is no involved with the Effort Free Life System. The
course hasn't changed and all of the content is still 100% relevant as it was intended and created. This is
the reason why we have still maintained this opening welcome letter page by Chris, as it explains the
journey involved in creating this product.
lifetools
20 Michigan Grove
Trentham
Stoke on Trent
ST48UF
Tel: 01782644008
Email: admin@lifetools.com
URL: www.lifetools.com
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Acknow ledgrnents
To those who contributed in alphabetical order:
Faris Abdelbasit from Croatia for much-welcomed corrections to the playbook.
Robert Austin, designer of the Mind Lab range of light and sound devices, for the design of the
Audiostrobe sessions encoded into the following tracks: the Complete Acceptance Process and Melt
Resistance.
Wendy Barratt (www.wendybarratt.com) for the packing design.
Roger Boden (www.cottagegroup.co.uk), the sound engineer on the core 7 sessions and masterer for all
the other tapes and CDs.
John Carlton for his ideas and support.
Jon Carter (www.cartertoons.com) for the Busy Sid cartoon drawings.
Jenny Cole for providing some fine words.
Gary Courtenay for some great suggestions to improving session 1.
Nicky Evans for the music and editing of voice and mixing on the Complete Acceptance Process and
Mel t Resistance tracks.
Lauren Haman (Ighaman@art.wustl.edu) for all her great transcribing of my words from audio.
Che Hargreaves (choccacino@hotrnail.com) for the ROBERTA and SCULPT cartoons.
Alien Kaufrnan (www.allenkaufman.com) for the music and production on the Thank You For
Everything tracks.
Dan Kennedy, who among many ideas he offered, suggested I rename The Effortless Life System to
The Effort-Free Life System.
Michael Noels, a creative genius, who came up with the name LifeTools and helped smooth the rough
edges of my written words in the early years, as well as the rough edges in my thinking.
Richard for getting so many of my thoughts onto paper.
Nigel Singer for encoding the Audiostrobe sessions mentioned above, using Mind Explorer (www.tc
softworks.com) on the Pc.
Jack Stull (owner@Skyfabric.com) for great editing of the audio scripts.
... and if you think you deserved acknowledgement, and your name isn't listed above, my sincere
apologies (I spent a fair amount of time thinking of everyone I could), then contact LifeTools.
Finally...PhotoReading is a registered trademark of Learning Strategies Inc.
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Contents
Session 1: Getting Started

"Where are you now?" questionnaire . . . . . . .5 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
What you want vs. what you don't want . . . . .6 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
What you want: examples . . . . . . . . . . . . . . . .7 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
What you want: 'away from' vs 'towards' ........................................ 9

What gets in the way? . . . . . . . . . . . . . . . . . . . 11
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
What gets in the way?: examples . . . . . . . . . ... 12

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
My commitment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Three places you can be . . . . . . . . . . . . . .
. . . . . 15
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Resisting vs accepting . . . . . . . . . . . . . . . . . . . 16
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
The price of resisting . . . . . . . . . .

. . . . . . . . . . . . . 16 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
The power of acceptance . . . . . . . . . . . .

. . . . . . . 17
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Practising acceptance . . . . . . . . .
. . . . .
. . . . . . . . 17
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Session 2: The Complete Acceptance Process

Complete Acceptance Process . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Noticing your shifts in acceptance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
Melting resistance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Accepting strong resistance / Sensualising Resistance Process . . . . . . . . . . . . . . . . . . . . . 21
Using the process with another person . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
Agreements for the next 2 weeks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
Session 3: The ROBERTA Model: R&O

The ROBERTA Model . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24. . . . . . . . . . . . . . . .
Wording your wishes: the SCULPT Model . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . 25

SCULPT idea to write down . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27. . . . . . . . . . . . . . . . .
'What's not working' leads to 'what I want' . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . 28

'Not working' / 'what I want': examples . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Creating your dream: John Goddard . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
More about John Goddard . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33. . . . . . . . . . . . . . . . .
Creating your dream: an example . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34

Creating your dream : a house down under. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
Creating your dream: Bev's story . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
Exercise: Feel the dream as real . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37
Exercise: Feel the dream as real (with partner) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
Getting specific to create a brilliant day . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
Your perfect day: examples . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
Envisioning your perfect life . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
Session 4: The ROBERTA Model: B&E

Future testimonial: example . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42
Limiting beliefs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
Your limiting beliefs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
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New empowering beliefs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47.
Installing new empowering beliefs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49.
Life shocks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50.
Session 5: The ROBERTA Model: R,T&A

Getting things started and / or finished . . . 51
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
What I will start or finish . . . . . . .

. . . . . . . . 53
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Travelling light - clean up your incompletes . 54 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Miracles I have created / heard of in the past. . . . .55 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Logging 'miracles' . . . . . . . . . . . . . . . . . . . . . . 56
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Logging miracles: examples . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . 57

Miracles: new windows and bathroom! . . . 58
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Session 6: Putting it all together

The ROBERTA Model questions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . .. . . . . . . . . 59
My 2 major goals . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . 60. . . . . . . . . . . . . . . . .
Precise Next Steps I can take this week . . . . . . . . . . . . . . . . . . . . . . 61. . . . . . . . . . . . . . . . . . .
My promises to myself . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62. . . . . . . . . . . . . . . . . .
Daily agreements for an effort-free life . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63
Session 7: The People Process

People in my life . . . . . . . . . . . . . . . . . . .. . . .64 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
People process . . . . . . . . . . . . . . . . . . . . . . . .65 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
"Where are you now ?". reV1Sl

··te d . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 .
Plus ...
Glossary . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67
Shifts in state - and insights . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68
Aha! notes . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69
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"Where are you now?" questionnaire
Congratulations on beginning this programme. We're sure you'll have a life

transforming few days or weeks as you proceed through the course!
• Please rate the following statements out of 10.

• Only enter a number if you feel comfortable doing so.
• There is no right response: where you are is where you are!
out of 10
Please rate these statements
I feel in love with my life
I know where I'm going
I see the way ahead clearly
I can ask for help easily
I feel good about myself
I am self critical
I am easy on myself
I am happy with myself as I am
I am happy in my job
I feel in control of my life
Please rate the ...

Clarity of your goals
Direction in life
Current energy level
Current happiness level
Current stress level
Current anxiety level
Relationship with your partner

Relationship with your mother
Relationship with your father
Relationship with your children
Relationship with your friends
Relationship with your work colleagues
(if one colleague would get a
low rating, put this lowest rating down)
Add any others you see fit
s
What you want vs. what you don't want
Spend 2 minutes completing each of the columns below. Use a timer if you can.
What do you want? What don't you want?

• •
• •
• •
Which list is longer?
What insights can you gain from this exercise?
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What you want: examples
We asked more than 100 people what they wanted. This is what they told us, put into
categories. You'll see some repetition. This is where different people asked for the same
thing.
Use a tick, underline, or circle any of these that you want for yourself. You could even
add a '*' if that want is important for you, or even a '**, if it's very important for you.
FEELINGS and EMOTIONS

banish worry LOVE and RELATIONSHIPS
be accepting of myself appreciate people around me more
be at the steering wheel better relationships
be happier new friends
be happy anyway more peaceful relationship
be happy not knowing where I'm going detach myself from the hold people have on me
be less governed by emotions sort out a specific relationship
be me love my parents
become more relaxed forgive my parents
being happy on my own to be happy sat talking with my parents
better able to cope with the stresses of daily life not let others get under my skin
confidence open and more present all the time
constant happiness open to my emotions
constant sense ofjoy overcome self sabotage
experience extraordinary serendipity quality time with my daughter
feel good about myself
feeling wow RECREATION and HOBBIES
get rid of anxiety get out of the UK in the winter
free of fear of the future golf handicap
free of stress write a film script get rid of excuses
happier parenting write a bestseller
happiness PhotoRead
have confidence in abilities travel the world
how to get angry triple my holiday time
increase motivation sing exquisitely
increase positivity and hope
increased confidence around new people PERSONAL DEVELOPMENT
less frustrated enjoy the process
less pressure to achieve live for the now
less responsive live now
let go of past pain test to see if this method works
increase confidence in public speaking profound sense of oneness
make people laugh self knowledge
more assertive
more confidence - inc to take calculated risks WORK
more confidence in new situations accept my boss easier
immunity to criticism be the best employer my staff have ever worked for
motivation communicate my feelings to my boss effectively
motivation to finish courses I've started tell him when he pisses me off
move out of comfort zone get ajob
reduced irritation by other people eg car drivers, halve my work time
kids on train, mobile phones talk to my boss about myjob
relax fast play to my strengths
see more hope
self confidence PROSPERITY

self deserving double my income
not go totally blank in exams enjoy a more relaxed way of life
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financial freedom cope with fear
financial wealth without attachment deal with anger
huge financial success creativity
huge wads of money energy
improve my wealth improve health
trading with other traders I like and respect increased energy
lose weight
SELF DISCIPLINE more health
stop being easy to read and be manipulated wholeness
stop being my own worst enemy peace
stop doubting myself peace of mind
stop holding on perfect health
stop judging inner peace
stop procrastinating keep cen tred
stop putting off doing things new muscles
stop sabotaging my attempts at making changes sleep better
stop thinking too much and rely on instincts more stress-free
stop worrying quiet my mind
stop worrying about life reduce sensitivity
stop worrying about others' opinions - see them as reduce stress
equal
stop worrying about the past DO JOBS I HATE
self mastery clean gutters
more pro-active
more tolerant CARS
a Bentley
PERFORMANCE TVR Convertible
achieve goals Ferrari
achieve my goals have my ideal car
ideas in action
CREATIVITY
CLARITY create in a more quantifiable way
better sense of a life purpose fluent in another language
better time management to be famous
clear sense of direction
find out what I really want COMMUNICATION
find the joy of living deal with conflict, not back down
finish what I start
focused FUN
gain a working philosophy of life laughter-filled days
improved concentration living in truth, joy, abundance and freedom
more clarity look forward to working
know where I'm going
to know what I really want to focus on
sense of purpose
HEALTH
break habit of snacking
carry this training into my life
change the voices inside my head
ideal weight
communicate better
control my blood pressure naturally
8
What you want: away from' vs towards' I I
We took the list from the previous 2 pages and sorted them again into 2 different
categories: things you want to move away from and things you want to move towards.
You'll see that 37 (23%) out of the list of 161 are away from.
Away From be me
banish worry be the best employer my staff have ever worked for
be less governed by emotions become more relaxed
break habit of snacking being happy on my own
change the voices inside my head better able to cope with the stresses of daily life
cope with fear better relationships
control my blood pressure naturally better sense of a life purpose
deal with anger better time management
deal with conflict, not back down carry this training into my life
detach myself from the hold people have on me clean gutters
free of fear of the future clear sense of direction
free of stress communicate better
get rid of anxiety confidence
how to get angry constant happiness
less frustrated constant sense of joy
less pressure to achieve create in a more quantifiable way
less responsive creativity
let go of past pain do the method at a deeper level
immunity to criticism double my income
reduce sensitivity energy
reduce stress energy
reduced irritation by other people eg car drivers, enjoy a more relaxed way of life
kids on train, mobile phones enjoy the process
sort out a specific relationship even more fun
stop being easy to read and be manipulated experience extraordinary serendipity
stop being my own worst enemy feel good about myself
stop doubting myself feeling wow
stop holding on Ferrari
stop judging financial freedom
stop procrastinating financial wealth without attachment
stop putting off doing things find out what I really want
stop sabotaging my attempts at making changes find the j oy of living
stop thinking too much and rely on instincts more finish what I start
stop worrying fluent in another language
stop worrying focused
stop worrying about life gain a working philosophy of life
stop worrying about others' opinions - see them as get a job
equal get out of the UK in the winter
stop worrying about the past go to New Zealand
stress-free golf handicap
halve my work time
Towards happier parenting
accept my boss easier happiness
a Bentley happiness
achieve goals have confidence in abilities
achieve my goals have my ideal car
appreciate people around me more health
be accepting of myself huge financial success
be at the steering wheel huge wads of money
be happier ideal weight
be happy anyway Ideas in action
be happy not knowing where I'm going improve health
9
improve wealth relax fast
improved concentration see more hope
increase confidence in public speaking self confidence
increase motivation self deserving
increase positivity and hope self knowledge
increased confidence around new people self mastery
increased energy sense of purpose
inner peace sing exquiSitely
keep centred sleep better
know where I'm going talk to my boss about my job
laughter-filled days test to see if this method works
live for the now to be famous
live now to be happy sat talking with my parents
living in truth, joy, abundance and freedom to know what I really want to focus on
look forward to working trading with other traders I like and respect
lose weight travel the world
make people laugh triple my holiday time
more assertive wholeness
more clarity write a bestseller
more confidence - inc to take calculated risks write a film script get rid of excuses
more confidence in new situations
more health
more peaceful relationship
more pro-active
more tolerant
motivation
motivation to finish courses I've started
move out of comfort zone
new friends
new muscles
not go total blank in exams
not let others get under my skin
open and more present all the time
open to my emotions
overcome self sabotage
peace
peace of mind
perfect health
PhotoRead
play to my strengths
profound sense of oneness
quality time with my daughter
quiet my mind
10
What gets in the way?
S o what stops you from getting all the things you want in life?
What stops you from leading the life you deserve?
What gets in the way of your dreams?
Take a couple of minutes to write them down.
Here are a few examples to get you started ...

• my beliefs
• low energy
• uncertainty
Now you see how many you can come up with in the next 2 or 3 minutes ...
11
What gets in the way?: examples
We asked more than 100 people what gets in the way of them getting what they want,
and you'll see below what they said. As before we've sorted them into a number of
categories so that it's easier for you to digest. Do circle, tick or underline ones that you
can identify with. You can put a '*' or '**' next to ones which leap off the page at you as
you say "that's me!".
Parents
my assumptions bad habits
my criticalness expectations of others
my perfectionism commitments
my self image
trying to please others Society
conditioning
conditioning: parents, upbringing, education, life My feelings
control anxiety
chasing after the wrong goals apathy
internal dialogue emotions
old habits fear
oneself worry
perception hatred
poor self-image resentment
possible failure anger
previous experience depression
taking easy way out desire to commit suicide
things buried in my subconscious comfort
thoughts doubt
embarrassment
People envy
conflict of interests humiliation
duties to other people guilt
excuses falling for the comfort zone
external pressure jealousy
inland revenue health problems
negative input of others idleness
obligations ignorance
opinions of others nervousness
other people have a better idea than me self doubt
other people's expectations self pity
outside pressures self recrimination
suppressed by others self sabotage
put off by other people's points of view overwhelm
resistance procrastination
scepticism uncertainty
stuck in old habits tiredness
stuckness
subconscious faults Clients
School Money
bad experiences
childhood experiences Traffic jams
failed exams
past conditioning Telephone
past experiences email
teachers ridiculed me
bullying Beliefs
belief system
11
a sense of wanting a 'why?' answered lack of self belief
age-too young/old lack of self confidence
altruism/personal sacrifice lack of self esteem
I can't lack of self love
I don't deserve it lack of self understanding
I'm not deserving lack of skills
I'm not satisfied when I get what I want lack of support
unconscious beliefs lack of trust
unconscious processes and needs lack of clarity
unnameable feeling lack of confidence
wrong place, wrong time lacking courage to take risks
inadequacy laziness
inhibitions blockage
locked in the rat race carrying on banging my head against a brick wall
negative beliefs economics
time-too little/much ego
money
Fear
fear of change Not clear what I want
fear of failing no motivation
fear of failure no sense of achievement
fear of leaving comfort zone no specific goals
fear of loneliness not clear what I want
fear of rejection not having manifested these before
fear of succeeding not knowing what I want
fear of success lose my way
fear of the fear mind
fear of the unknown
fear of trying something new Mise
current circumstances inability to spell
don't know how to change paperwork
scared to change road rage
Lack of clarity
vagueness
wanting to stay in safety zone
worry what others think
Poverty consciousness
lack of focus
lack of funds
lack of inner silence
lack of motivation
13
My commitment
• I promise to complete this course. I may notice resistance coming up, but I can use the
Complete Acceptance Process to enable the resistance to melt away.
• If I get stuck I agree to ring up or email for support. Alternatively I can write to
LifeTools for assistance. I understand that the team's purpose is to enable me to get
maximum value from this programme so I can create the life I've always dreamed of
having.
• I am willing to consider that whatever happens as I go through this programme, I'm

always doing the best I can at any one moment with the skills I currently have.
• I'm willing to set aside for now any doubt that this programme can give me all the
guidance I need to create an effortless life until I've completed the course.
• I am willing to adjust my current behaviours and do things differently to create

different results in my life.
• I agree to go easier on myself as I go through the programme, and remember to be

relaxed, open and willing to do the simple exercises.
• I promise to have listened to all the COs/ tapes by _____ [date], and do at least
__ [number] of the written exercises.
Signed __________
Date ______ _
14
Three places you can be...
Right now, reading this, you can be in one of only three places ...
the past, the present or the future.
You experience or feel the following in each of these places ...
the past the present the future

regretful in control afraid
sad self aware anxious
frustrated magical inadequate
resentful peaceful out of control
disappointed great lacking confidence
a sense of loss in harmony fearful of rejection
guilty vulnerable stressed
bitter in flow uneasy
unforgiving real tense
angry alive worried
hateful powerful suspicious
upset productive lost
disgusted energised resigned
blissful feeling of hopelessness
accepting
wise
connected
open
trusting
free
loving
timeless
All negativity comes from denying the present moment.
And the only time you can do anything is right now!
When you live in the past or the future, you resist these feelings so they stay locked in
place : "what you resist persists."
But when you accept these thoughts and feelings, your resistance to them disappears,
the issue invariably melts away, and you feel fully alive in the present.
IS
Resisting vs acce p ting
Stuck in a traffic jam, revving the engine, feeling frustrated, grumpy and sulky: it does
no good! Instead, you could relax, enjoy the scenery, smile at another driver, wind the
window down and have a chat!
I once was on a train from Paddington station to Heathrow Airport, and the person
opposite me freaked out the whole way, worried whether we would get there on time.
Well none of that worry was going to get him there any faster!
Life is the way it is: a balance of support and challenge - so enjoy the journey!
That's acceptance.
The p rice of resisting...
Imagine standing in a swimming pool and you push a flotation aid below the water. It
takes energy to keep it submerged.
��-m�::::��;l
What if that flotation aid was your frustration, sadness, etc - as well as your
playfulness, happiness, creativity, love, trust, energy?
I You don't feel those feelings fully right now because

you're keeping them submerged.
We spend all day resisting our good and bad feelings.
No wonder we feel tired at night. All that wasted
energy, and for nothing!
We sometimes even feel good about feeling tired,

saying 'Tve had such a hard day", and encouraging
sympathy!
Put your right hand against your partner's That may be for a number of reasons for keeping all
right hand alld push. Almost every time this good stuff submerged ...
you try this with someone they'll push back
• you may feel you have a limited supply of
- that's resistance, and it has become
automatic in our lives. But there is a high happiness, and so you want to hold some of it back
price to pay for resisting as you will soon for yourself
learn • you may remember that you were playful in the
past, but someone made fun of you, so you've

stopped doing that any more
16
The p ower of accep tance
Arthur Rubinstein was a charismatic pianist who died in 1982. He

played with real joie de vivre, and is considered to be one of the
greatest pianists of the 20th century. He said:
"Of course there is no formula for success except perhaps an

unconditional acceptance of life and what it brings."
Arthur Rubinstein
Practising acce p tance
Lock your liltle finger and Now ask your partner 10 do After a few minules of you
Ihumb around your parlner's Ihe pushing and you, instead accepting and not resisting,
hand so bolh your hands of resisting, just go where they the mosl likely thing 10 happen
remain locked logether go. Even if they push you is Ihat your partner will
round the room, go wilh Ihem simply slop pushing
in complele acceplance completely
What's the lesson? If you're with someone who is 'pushing' you: picking a
fight, arguing, disagreeing, being unkind - and you are accepting, ie non
reacting - you are the one with the power, not them. They will either carry
on doing what they're doing, and you're fine about that, or, more likely
they'll stop completely, as you saw from the above exercise. They might even
say: "what's the point in pushing if you're not going to push back?"
17
Complete Acce p tance Process
This powerful process, in its raw simplicity, consists of 2

questions ...
What is your level of acceptance out of ID?

Is it okay if that level increases?
(You can just as easily substitute the word acceptance for

gratitude or love.)
Here's how to use the process in more detail...
Do a "5 In 5 Out": breathe in smoothly and deeply for 5 Use this process to get into the
seconds, then out slowly and smoothly for 5 seconds. Repeat Living Present so you feel more
this a few times, so you feel more settled alive, energised and in control
1 . Place your attention on whatever issue comes to mind right now.

2. What is your level of acceptance/ gratitude/ love of it out of 1 O?
3. Is it okay with you if this level of acceptance / gratitude/ love increases?
Make sure you breathe fully.
[If the answer is yes, go to 4 }
[If no, I s it okay if this level increases just for fun and just for now? I f yes, go t o 4. If no,
go to the exercise 2 pages after this one. }
4. What level is it at now?
Go to 3.
[If the level reaches 10, ask:} It okay if this level goes beyond out of 1 O?
You can log your changing levels on the next page.
Important: if your level does not increase at all or beyond a certain point, you are most
likely resisting. Go to the exercise 2 pages after this one.
We also recommend that you ring for telephone support: an Effort-Free Coach will help
you get beyond 10 out of 10 acceptance, no matter what!
18
Noting your shifts in acceptance
Use this page to log your changes in acceptance as you use the Complete Acceptance
process.
Here's an example of how to use it. This person started at with an acceptance level of
minus 50, then they asked themselves the cycle of two CAP questions 1 0 times, and
wrote down their level of acceptance at each step.
Date: October 1, [specify year]

Acceptance at the start: -50 1 3 6 7 9 1 0 1 1 1 3 20 57
Notes : when I got my acceptance to 10 I felt quite good. At 57 I suddenly felt fabulous!
Now it's your turn...
Date:
Acceptance at the start:
Notes: _______________________________________________________
Date:
Notes: _______________________________________________________
Date:
Notes : _______________________________________________________
Date:
Notes : _______________________________________________________
Date:
Notes: _______________________________________________________
Date:
Notes: _______________________________________________________
Note: Remember to substitute the word acceptance for gratitude or love if you're not
feeling much more at peace when doing the exercise.
19
Melting resistance
If you've been using the Complete Acceptance Process and your acceptance level isn't
rising, or got stuck at a particular level. please consider that you are almost certainly
resisting: ie fighting against it going up.
Now this is fine with me if you resist, but is it fine with you?
If you are willing to accept the resistance, then you'll either stay resisting and you'll feel
wonderful that you're resisting - or your resistance will melt away.
The following exercise helps you accept your resistance at a deeper level than you may
be consciously aware of.
Ask yourself...
1 . Is there any resistance here now?

2. What is my level of acceptance / gratitude/ love of this resistance out of 10?
3. Is it okay with me if this level of acceptance / gratitude/ love increases?
[If the answer is yes, go to 4J
[If no, Is it okay if this level increases just for fun and just for now? If yes, go to 4. If no,
go to X below. .}
Go to 3.
X. If you had to choose between the 'fighting' of resistance, and being free of it by
accepting, which would you choose? And what if you were to try out accepting just
for fun for a minute or two, then went back to resisting after that if you wanted to?
[Now go back to 3 again. If your acceptance still doesn't go up, see the next page.J
20
Accepting strong resistance
If you still feel stuck in resistance, it is probable that you're resisting the resisting! i.e. there are 2
levels of resistance. How about considering accepting the resistance to the resistance?!! You may
even think it's funny that your mind is tying itself in knots by fighting itself. How about some
compassion for your poor mind?!
Try one more time...
Y. Is there any resistance to the resistance?

Z. What is your level of acceptance of this resistance out of ID?
[Go to question 3 on the previous page then go from there.]
Sensualising Resistance Process

If the resistance is very stuck, try the following...
Close your eyes and take a few deep breaths.

What colour is the resistance?
What shape is it?
Where is it located exactly?
What sound is it making?
Is it hot or cold?
Is it loud or quiet?
Is it heavy or light?
Notice if it has changed at all.
If it has reduced significantly, go back to the Complete Acceptance Process questions.
If it hasn't reduced much, reach inside your head, pick up the resistance, hold it in front of you
and bounce it on your hand, then throw it away as far as you can.
Now check back inside your head and see if it has reduced or vanished, and go back to the
Complete Acceptance Process.
A helpful approach you can try:
• Imagine that your level of acceptance is controlled by a dial, and see yourself turn that dial up.
Remember: if you feel that your resistance is 'stuck', simply contact us and we can arrange for
you to speak to a trainer to discuss private tuition and your trainer will 'pop' that resistance
within a few minutes which will leave you feeling much more relaxed and empowered.
21
U sing the p rocess with another p erson
It can be really helpful to do the Complete Acceptance Process with another person,
taking it in turns to be the questioner.
Sit opposite them so your knees are almost touching ...
... or sit sideways on to each other, which makes your

heads even closer.
Make sure both of you are sitting upright, legs

uncrossed.
If you lean forward you may tend to find it more

difficult to increase your acceptance beyond 1 0 out of
10 so make sure you sit back in your chair.
-
Sit facing your partner, both feet on the

ground, sitting up straight, back against
Decide who will ask the questions first. the rear of the chair
If you are asking the questions, ensure that you answer
them too in your head. And please take a breath
yourself every time your partner says yes or no.
Why is this? Because if you are trying to get the other

person to accept then they may sense your pushiness
and resist!
Is it okay with you if the other person prefers not to

accept where they are? The more you can accept this
the better results you'll both gtl!
If you want, you can make a note of levels of Or sit sideways on, so your heads are closer
acceptance as they come up. For example ... together. Some people may find it less
intimidating than directly face-ta-face.
Using CAP with John, May 15, [specify year)
Issue: unhappy with his job
Acceptance levels as we proceeded:
2
6 muscles in his face started to change
-
7 his body stopped twitching, and relaxed

-
9
10 felt quite good
-
1 1 he gave a big grin

-
13
20
57 he said he suddenly felt fabulous
-
After the session: he said he felt he could write some

Here's the same set-up as above, but with
ideas down re his job which he plans to present to his the photo taken from a different angle.
boss next Monday to make his job more productive.
11
Using the p rocess with another p erson (cont'd)
Start by asking the other person to bring to mind an issue they have a charge about.
1 . Ask the person to state their issue in a few words. Then ask...
2. What is your level of acceptance of this issue out of la?
3. Is it okay with you if this level of acceptance increases?
[If the answer is yes, say "Well done" or "Great", and go to 4]
[If no, Is it okay if this level increases just for fun and just for now? If yes, go to 4. If no,
go to page 20.]
If the level has changed, you can occasionally ask: Does this level of feel different
_
from _ before? For example: Does this level of 6 feel different from the 3 it was
before?
Go to 3.
[If the level reaches 10, ask:] As you breathe into that acceptance, is it okay if this level of
acceptance goes beyond 1 0 out of 1O? [Now go to question 3 ]
If your partner 's level of acceptance is not increasing, turn to the Life Shocks section on
page 50, and go from there: they're almost certain to experience a big shift by going
through the process there.
Agreements for the next 2 weeks
It's important that you use the Complete Acceptance Process every day. Consider filling
this form in every day for the next 2 weeks, then decide at the end of those 1 4 days if
you want to continue for a further 2 weeks, and so on. You can either do it once a day,
or for even better results in your life, twice a day.
Daily 1 2 3 4 5 6 7 8 9 10 11 12 13 14
3-min Accept (am)
3-min Accept (pm)
23
7 Steps to an effort-free life ...
... is for Rest: Rest in the now

- using the Complete
Acceptance Process .
... is for Outcome: Get clear on your outcome

- and make it an inspiring one. [In this
illustrated example, grabbing a bag of gold at the
top of a ladder.}
... is for beliefs: Identify limiting

beliefs - and accept them. [For
example, "I might fall off the
ladder. "]
... is for Empowering: Create empowering beliefs - and

accept them. [For example, "I feel full of confidence on the
ladder. "]
\\---J!
... is for Rung: Identify the Precise

Next Step (rung) - and melt away
any resistance to taking that step.
... is for Take: Take the Precise Next

Step. So she climbs one rung.
... is for Allow: Allow for a

miracle!
14
Wording your wishes: IJ[J[]f3 �g[f[l�g
For a goal to happen effortlessly it really helps if it's
worded according to the SCULPT Model...
@ Sensorially rich
(f: Completed
m Unexpected
g Limitless
[f
Use the SCULPT Model to get very
clear exactly what you wallt
Positive, present tense, and precise
rg TIme linU' I de,dline
Let's take these in a different sequence to build a compelling goal...
Your goal needs to be positive, present tense and precise..

"I have a total of £1 00,000 (US$180,000) in my bank accounts"
not "I am debt free" - because it focuses on what you want to move away from; so it
keep you focused on debt!
"I have more money in my bank account" isn't precise enough
It needs to be completed, so it's not "I am building up my savings to £100,000

(US$180,000)" or "I am going to new job interviews": instead you write "I am now
employed as ... at ... [company]
C is also for consequence...
If you get promoted, this may mean more travel, taking you away from your family.
If you want to be famous, you may not like the constant attention while shopping.
If you dream of dating someone half your age, you may find they have different values,
TV preferences, friends, and less wisdom or experience in life.
If you lose weight you may need to buy a completely new set of clothes.
If you buy a big house with land you may not enjoy employing and managing a
gardener and housekeeper. You may resent paying for the cost of upkeep or the 'high'
daily cost of keeping the indoor pool warm!
If your business grows you may not like employing a larger staff.
15
If you're promoted, you may not like the additional responsibility or reporting to the
board.
If you dream of a house in France or Spain, you may find the bureaucracy or lack of
urgency or standards of the builders too frustrating.
Here's why: for any goal you have, there will be just as many upsides as downsides. If
you see more upsides than downsides then you'll most likely become foolhardy and
make rash decisions. If you see more downsides than upsides then you'll be over
cautious. If you see that upsides and downsides will always be in balance then you'll be
more present and simply pursue those outcomes which inspire you the most. [If you
would like more information about this, email kate@effortfree.com. subject: Balance.]
Limitless ... "I have a total of £100,000 or more in my bank accounts"
A time limit or deadline gets your mind working on allowing it to happen, and
encourages you to take small or large actions which dissolve any remaining resistance.
For example: "I have a total of £100,000 or more in my bank accounts by October 31,
[state yearJ"
Allow for the unexpected. Instead of "I now earn £18,000 (US$32,000) a year in the same
role of sales administrator in the office where I'm working now", keep it simple so you
may find yourself within months in a new, better job, somewhere else!
Or: "I'm now in Jamaica on holiday, having saved up for six months" - as this
prevents you from getting the holiday as a gift or winning it in a prize!
It also needs to be sensorially rich...

Make your goal as big as you can. Can you ...
• make it more outrageous?
• involve more people?
• let it blow your mind?
• let it get so big that it gives you butterflies? (The 'tingle' factor.)
What do you see, hear, feel, smell, taste?

Add some oomph, drama, colour
... to make it compelling, so you have sensory evidence that you've got it. Turn it into a
movie if you see it as a still photograph.
For example ...
"It's October 31, [state year] and I'm running my own small business. Three other
people are busy answering the phones and taking down orders. I'm sitting at a tidy
desk with a diary listing all my plans for the coming week. I feel inspired, and I feel a
deep sense of love with life because I'm doing what I've always wanted to do."
Notes ...
You don't need to be in the goal! You can write "It's Oct 31, [state year], and my sister is
now completely healthy."
16
SCULPT idea to write down
Use the SCULPT Model below to write your goal.

Be as precise as you can, get clear on your outcome and make it as sensorially rich as
possible. Remember, when you are in a deep state of acceptance with your goal, make
the most of this powerful state.
21
'What' s not working' leads to 'what I want'
e.g. health, money, relationships, job, beliefs, attitude
Situation Accept?
Present-tense, positive goal Accept?
Situation Accept?
Situation Accept?
Situation Accept?
Situation Accept?
Situation Accept?
28
'Not working' / 'what I want' : examples
Here are some excellent examples for you to borrow wholesale or modify to suit your
situation ...
WEALTH and hard to do so much exercise.

Situation: My relationship to money. Present tense, positive goal: I weigh under 90 kilos
Present tense, positive goal: I value my talents and I by July 28, [specific year] and I feel fit.
am confident asking for what I want.
Situation: Lack of physical fitness.
Situation: Don't want to pay my mortgage alone. Present tense, positive goal: I am physically fit and
Present tense, positive goal: I have 2 people living able by January 1, [specific year] or sooner.
in my house paying £550 (US$I,OOO) or more by
November. We all get on very well together. Situation: Physical restriction.
Present tense, positive goal: I am flexible and
Situation: Don't want to be skint. comfortable in my body by January 1, [specific
Present tense, positive goal: I am in credit at least year].
£15,000 (US$27,000) by April [specific year].
RELATIONSHIPS
Situation: Horrendous mountain of debt and small Situation: I don't want resentment to be my natural
earnings from work that is unfulfilling. attitude to life and other people.
Present tense, positive goal: I have an abundance of Present tense, positive goal: I am free from
fulfiling work, nothing on credit cards, paying resentment and accept other people as they are.
£3,000 (US$5,000) a month and have £10,000
(US$18,000) in savings. Situation: I want to stop getting angry at the
perceived demands made on me by my mother and
Situation: Lack of financial abundance. brother.
Present tense, positive goal: I have an income of Present tense, positive goal: I accept and love my
£50,000 (US$90,000) or more by 1st November brother and mother as they are and continue to
[specific year]. support them on my own terms.
HEALTH Situation: Relationship with one of my step

Situation: I'm tired all the time and this is daughters.
governing my life. I don't want to need so much Present tense, positive goal: I have opened up lines
sleep. of successful communication by the end of
Present tense, positive goal: I have unlimited November [specific year] and I am delightfully
energy and am free to do what I want physically, at surprised at the closeness of our relationship.
any time (by October 1, [specific year]).
Situation: Attitude and relationship to step dad.
Situation: I would like to find some food I like for Present tense, positive goal: By the end of
breakfast and to change my diet to a more November [specific year] my attitude towards my
"healthy" one. step dad has become more compassionate and
Present tense, positive goal: I only eat things which understanding and I am delightfully surprised at
nourish me. I love breakfast and every meal I have, the closeness of OUT relationship.
and feel full of energy.
Situation: One friend who is a drain on my energy
Situation: Looking after myself - Fitness and levels and is very demanding of my time.
appearance. Present tense, positive goal: I have opened up
Present tense, positive goal: I walk or cycle for one pOSitively to my friend and am now listening with
hour every day. I take care of my appearance every understanding to her separate needs on OUT
day. relationship and am amazed at how delightful our
friendship has become by December 21, [specific
Situation: Don't want to be unhealthy. year].
Present tense, positive goal: I am fit and proud of
my body by December 20, [specific year]. Situation: Attitude and relationship to step dad.
Present tense, positive goal: By the end of
Situation: I have excess weight that is hard to shift November [specific year] my attitude towards my
19
step dad has become more compassionate and
understanding and I am delightfully surprised at Situation: Don't want to work for someone else.
the closeness of our relationship. Present tense, positive goal: I am running my own
company (or partner in a company) that has profits
Situation: My reaction to the patterns of others. of £6,000 (US$l1,OOO) per week by February.
Present tense, positive goal: I am totally accepting
of other people's issues Situation: Therapy practice not large enough.
Present tense, positive goal: My therapy practice is
Situation: I do not want to be single. large enough to satiSfy my ability, potential and
Present tense, positive goal: I have a deep and needs by January [specific year].
lasting relationship with a beautiful woman by
February 1, [specific yearl. EMOTIONS
Situation: My motivation and belief in my talents.
Situation: Don't want to be judgmental and gossip Present tense, positive goal: I am highly motivated
Present tense, positive goal: I am accepting of with a total belief in my talents.
myself and love others as they are.
Situation: Sense of adventure has gone. I am too
Situation: my chaotic life has caused my fearful.
relationships with women to break down. Present tense, positive goal: I am on a great
Present tense, positive goal: My positive, directed adventure where I step out of my comfort zone at
life is shared with a loving and creative woman by least twice.
July 28, [specific yearl.
Situation: My self esteem and attitude to myself
Situation: Friction in my marriage. seems to stop me progressing forward to my goals.
Present tense, positive goal: My marriage is smooth Present tense, positive goal: I have a loving
and loving and comfortable by September 27, acceptance of myself at all times and am quietly
[specific year]. confident of progressing forward to achieve my
goals.
PERSONAL DEVELOPMENT
Situation: Work and moving towards my goals too HOUSEHOLD CHORES
slowly Situation: I have a houseful of clutter most of
Present tense, positive goal: By the end of October which I don't need.
[speCific yearl, I am moving positively towards my Present tense, positive goal: I have a beautiful
goals and consequently have increased my client ordered house with the minimal things I want and
base by 20% per month. need and any small storage is orderly.
Situation: Self-confidence levels CREATIVITY

Present tense, positive goal: I have taken positive Situation: I am not using my creative talents to earn
steps through various different approaches and my a living.
self confidence is improving in every area of my Present tense, positive goal: I've been sponsored to
life. create an inspirational sculpture in York Minster,
helped by lots of local schools making units of this
MATERIAL WELLNESS sculpture bringing it together.
Situation: Getting a mortgage for my flat
Present tense, positive goal: by the June 1, [specific
yearl I have enough monthly income to buy a
property of my choice, in an area of my choice.
WORK
Situation: Work balance-direction with my
vocation-too fearful.
Present tense, positive goal: I am an artist with an
income of at least £26,000, as well as continuing my
design work. I have swapped the balance by
November 10, [specific yearl.
You may want to consider putting your

goals list in a special place: I put mine in
this wooden box which can only be opened
if you know the secret! (Shown next to my
Palm organiser for size comparison.) Geri
Halliwell (ex-Spice Girls) put her goals list
in a photoframe behind a picture of her
father.
10
Creating your dream: John Goddard
I came across John Goddard in a wonderful

book called Chicken Soup for the Soul. One of
the chapters tells the story of John who, at the
age of 15, wrote a "life list" of 127 goals one
rainy day.
As of 2006 John is 77 and he has achieved 109 of

those goals (marked with an asterisk "*,, on the
list below).
He is one of the world's most famous

adventurers and a world-class motivational John Goddard (left> with Chris Payne
speaker. Articles about him have appeared in
Life, National Geographic Magazine and
Reader's Digest. He has shared his amazing stories with people all over the world.
I remember how inspiring I found this list when I first read it - you may too.
Explore: 27 Mt. Kenya

. •
1. • Nile River 28. Mt. Cook, New Zealand

2. '* Amazon River 29 . • Mt. PopocatepetI, Mexico
3. • Congo River 30 . • The Matterhorn
4. • Colorado River 31. • Mt. Rainier
5. Yangtze River, China 32. • Mt. Fuji
6. Niger River 33. '* Mt. Vesuvius
7. Orinoco River, Venezuela 34. • Mt. Bromo, Java
8. '* Rio Coco, Nicaragua 35. • Grand Tetons
36. • Mt. Baldy, California
Stody primitive cultores in: 37. Carry out careers in medicine and exploration
9. • The Congo (stodied premed, treats illnesses among
10. * New Guinea primitive tribes)
11 Brazil
. • 38. Visit every country in the world (30 to go)
12. ' Borneo 39 Stody Navaho and Hopi Indians
. •
13 . • The Sudan (nearly buried alive in a 40 . • Learn to fly a plane

sandstorm) 41. • Ride horse in Rose Parade
14. * Australia
15. ' Kenya Photograph:
16 . • The Philippines 42. Iguacu Falls, Brazil
•
17 . • Tanganyika (Now Tanzania) 43. Victoria Falls, Rhodesia (Chased by a warthog

•
18 Ethiopia in the process)

44
. •
19 Nigeria
. • . Sutherland Falls, New Zealand
•
20. ' Alaska 45. • Yosemite Falls

46 Niagara Falls
. •
Climb: 47. • Retrace travels of Marco Polo and Alexander

21. Mt. Everest the Great
22. Mt. Aconcagua, Argentina
23. Mt. McKinley Explore underwater:
24. * Mt. Hauscaran, Peru 48 . • Coral reefs of Florida
25 . • Mt. Kilimanjaro 49 . • Great Barrier Reef, Australia (photographed a
26. • Mt. Ararat, Turkey 300-pound clam)
11
50. • Red Sea 98. •Publish an article in National Geographic
51 . • Fiji Islands Magazine
52. • The Bahamas 99. • High jump five feet
53. • Explore Okefenokee Swamp and the 100 . • Broad jump 15 feet
Everglades 101. .. Run mile in five minutes
102 . • Weigh 175 pounds stripped (still does)
Vi si t: 103 . • Perform 200 sit-ups and 20 pull-ups
54. North and South Poles 104. • Learn French, Spanish and Arabic
55 . • Great Wall of China 105. Study dragon lizards on Komodo Island
56. • Panama and Suez Canals (Boat broke down within 20 miles of island)
57. • Easter Island 106 . • Visit birthplace of Grandfather Sorenson in
58. • The Galapagos Islands Denmark
59. • Vatican City (saw the Pope) 107. • Visit birthplace of Grandfather Goddard in
60. * The Taj Mahal England
61 . • The Eiffel Tower 108 . • Ship aboard a freighter as a seaman
62. • The Blue Grotto 109. Read the entire Encyclopedia Britannica (Has
63. • The Tower of London read extensive parts in each volume)
64 . • The Leaning Tower of Pisa 110 . • Read the Bible from cover to cover
65 . • The Sacred Well of Chichen-Itza, Mexico 111 . • Read the works of Shakespeare, Plato,
66 . • Climb Ayers Rock in Australia Aristotle, Dickens, Thoreau, Rousseau,
67. Follow River Jordan from Sea of Galilee to Conrad, Hemingway, Twain, Burroughs,
Dead Sea Talmage, Tolstoi, Longfellow, Keats, Poe,
Bacon, Whittier, and Emerson (not every
Swim in: work of each)
68 . • Lake Victoria 112 . .. Become familiar with the compositions of
69 . • Lake Superior Bach, Beethoven, Debussy, lbert,
70. • Lake Tanganyika Mendelssohn, Lalo, Liszt, Rirnski-Korsakov,
71. .. Lake Titicaca, S. America Respighi, Rachmaninoff, Paganini,
72. • Lake Nicaragua Stravinsky, Toch, Tschaikovsky, Verdi
113. • Become proficient in the use of a plane,
Accomplish: motorcycle, tractor, surfboard, rifle, pistol,
73. • Become an Eagle Scout canoe, microscope, football, basketball, bow
74. * Dive in a submarine and arrow, lariat and boomerang
75 . .. Land on and take of from an aircraft carrier 114 . • Compose music
76 . • Fly in a blimp, balloon and glider 115 . • Play Clair de Lune on the piano
77. • Ride an elephant, camel, ostrich and bronco 116 . • Watch fire-walking ceremony (In Bali and
78 . • Skin dive to 40 feet and hold breath two and a Surinam)
half minutes underwater. 117. • Milk a poisonous snake (bitten by
79 . • Catch a ten-pound lobster and a ten-inch diamondback during photo session)
abalone 118 . • Light a match with .22 rifle
80. • Play flute and violin 119. * Visit a movie studio
81. * Type 50 words a minute 120. • Climb Cheops' pyramid
82. • Make a parachute jump 121. • Become a member of the Explorer's Club and
83. * Learn water and snow skiing the Adventure's Club
84. * Go on a church mission 122 . • Learn to play polo
85 . • Follow the John Muir trail 123 . • Travel through the Grand Canyon on foot
86 . • Study native medicines and bring back useful and by boat
ones 124 . • Circumnavigate the globe (four times)
87. • Bag camera trophies of elephant, lion, rhino, 125. Visit the moon ("Someday, if God wills")
cheetah, cape buffalo and whale 126. • Marry and have children (has five children)
88. .. Learn to fence 127. • Live to see the 21st century
89. • Learn jujitsu
90. • Teach a college course
91. .. Watch a cremation ceremony in Bali
92 . • Explore depths of the sea
93. Appear in a Tarzan movie (he now considers
this an irrelevant boyhood dream)
94. Own a horse, chimpanzee, cheetah, ocelot, and
coyote (yet to own a chimp or cheetah)
95. Become a ham radio operator
96 . • Build own telescope
97. • Write a book (On Nile trip)
31
More about John Goddard
He was the first man in history to explore the entire length of the world's longest river,
the Nile, in a 4,160 mile expedition which the Los Angeles Times called "the most
amazing adventure of this generation." He then matched that achievement and became
the first man ever to explore the entire length of the Congo; he scaled the Matterhorn in
a raging blizzard after several professional guides had refused to go along, and he has
established numerous records as a civilian jet pilot, including a speed record of 1,500
mph in the F-l11 Fighter-Bomber, and an altitude record of 63,000 feet in the F-106 Delta
Dart.
A graduate of the University of Southern California where he majored in anthropology

and psychology, Goddard has studied obscure cultures in all parts of the globe. In
addition, he has climbed 12 of the world's highest mountains, conducted 14 major
expeditions into remote regions, traversed 1 5 of the world's most treacherous rivers,
visited 120 countries, studied 260 primitive tribes, and travelled in excess of one million
miles during his adventurous life.
A resident of La Canada, California, where he lives with his wife and two of his five
children, Goddard does not believe in pursuing adventure for the sake of frivolous
thrills, but used these experiences to achieve a worthwhile end. This end, for him, is
scientific exploration, adding to the world's store of knowledge. "Digging out the facts
is the real challenge," Goddard says in summing up his career. "The adventure is
exciting and enjoyable - but secondary."
Yet digging out the facts can be a hazardous occupation. Goddard has been bitten by a
rattlesnake, charged by an elephant, and trapped in quicksand. He has crashed in
planes, been caught in earthquakes, and almost drowned twice while running rapids.
But his overwhelming desire to discover fresh knowledge and to complete his youthful
list of goals has driven him on in spite of the danger.
Honoured by the U.S. Junior Chamber of Commerce as one of California's outstanding

young men, Goddard belongs to the Adventurers' Club of Los Angeles (youngest
member ever admitted), the Adventurer 's Club of Chicago, the Explorers' Club of New
York, the Savage Club of London, the Royal Geographic Society, the French Explorers'
Society (the only American member), the Archeological Society, the Mach II club, the
Sigma Chi Fraternity, of which he is a life member.
Having read all this, are there any more goals you'd like to add to your list(s}?
Creating your dream: buying a flat
John Doorbar is a communications trainer working in Germany.
On a coaching call, I asked him to set a big goal.
John wanted to buy a flat within a year, instead of renting.
He wrote on a card ...
"By April 1, [specific year], I live in a flat worth 300,000DM

(Deutschmarks) which I have paid 240,000 DM for. This flat is brand new, Jol1ll Doorbar
and has two floors. Upstairs there is a beautiful bedroom and new office.
Downstairs, a large living room (at least 35 square metres). When I sit on my balcony I
can see the mountains."
He got his flat - and ahead of schedule. To show you just how close he got to his goal,
compare the 2 columns below. The left-hand column is what he wrote down on a sheet
of paper when he first thought of the goal. The right-hand column is what the flat
actually comprised of when he bought it. Notice how miraculous the similarities are!
Goal Result
A flat on two floors Two floors
At least 70 square metres 78 square metre
Wooden panelling on top floor Yes, beech, looks great
No more than 3 other people 4 people live here including me
living in the house
Balcony at least big enough Big enough for 6
for 4 people to sit and eat on
Wooden floors upstairs Yes!
No more than 20 minutes from 11 minutes from the centre
the centre of town
View of the hills from balcony Can see the hills on a clear day
(without binoculars)
No more than 240,000DM 240,000DM
Quiet environment Cul-de-sac - no through traffic!
By Easter, [specific year] I moved in on March 1, [specific year]
He created his new flat by writing the goal on a card every morning, and in the evening,
and sometimes during the day, he read the card aloud.
It was a big goal because, he says, "weedy goals don't inspire anybody!"
If John can make his dreams come true then so can you!
The day after he moved in, he rang me, and we talked about creating new business for
him. The next day he got a letter from a company in the UK asking him to act as their
agent in Germany! A 'miracle'!
34
Creating your dream: a house down under
Howard Tinker was a bus
conductor in West Yorkshire. He
decided to become a social worker,
then after a few years he and his
wife Bev emigrated to Australia.
He asked Chris Payne if he could
set up an Australian version of
LifeTools, and Chris agreed.
The business started to grow and

they decided to move out of
Sydney into a suburb on the
seafront. Bev bought a large A3
scrapbook, cut out images from Bev Tinker with her scrapbook Bev Tinker opens to a page where she
magazines of two homes that and Howard stuck down a large photo
of a pool with a sea view, and 2
looked to be exactly what they were
photos showing the kind af house
looking for. Several months passed. they'd like to live in
One day Howard rang me up as

he had low energy. 1 helped him
get into a place of complete
acceptance. He saw an advert on
his desk for a house that he had
rejected as it cost more than he
could afford. He suddenly decided
to go for it, and within a few
weeks they had moved in.
Months later they opened the

scrapbook and noticed that the Here's that page in more detail
second photo of a house they had cut out ,------""

and stuck down was the exact house
they moved into several months later.
They were amazed!
"I now realise that 1 create what 1 think

about", Howard told me. "I create
miracles every day without even
realising. Now I'm so clear about this,
our lives are so much easier, and money
flows into our hands quickly and easily.
We couldn't be happier."
A few mont11s later Bev and Howardfound themselves living in their

dream house overlooking the sea! Only mon ths later did they realise it
was the exact house they 'd happened to stick in their scrapbook!
35
Creating your dream: Bev's story
The following is Bev Tinker's story in her own words of how she created her dream
home...
1 have believed for a long time now in the power living in the house we were in and I wasn't even
of writing down my goals. My greatest looking at other property.
manifestation of this so far is that I actually Then one day, mid October 2001, Gay le,
stuck a picture in my scrap book (I call it my who worked with us, printed off the details of a
vision book) of a house I wished to live in. Lo house for rent that she had seen on the intemet
and behold 10 months later 1 am living in that (wondering if we were still interested in
very same house. This is how it happened . . . . moving). She put the print out on Howard's
desk. He ignored it for about 2 days before he
My husband Howard and I had attained all but asked me what I thought. I shrugged. I
one of the 12 goals we had set ourselves for the wondered if we could afford it. Then Howard
year. Our dream home still alluded us. rang Chris Payne as he was feeling really stuck,
So I suggested we put together a 'vision Howard told me, "I was so full of my woes
book', a picture story of how we wanted our - I felt totally devastated because of a
lives to be, I could see he wasn't impressed. colleague's decision not to go ahead with some
Regardless of this I decided to do it. seminars after all the work I had put into the
I started to think about where I wanted to project - I felt abused and conned. Because of
Iive, the type of house I wanted and I began to this I was deep, deep inside my comfort zone,
question Howard on the same. We had very scared of taking any modicum of risk -
clear criteria as we run a business from home especially moving to such a wonderful house.
and we like to keep work and home life Then Chris said to me 'While you are in this
separate, we also have a 3 year old so we had state - you will never manifest anything.'"
certain requirements for her too. We get visitors Chris got Howard to a space of acceptance,
from overseas so there had to be room for them then he looked down at his desk while still on
too. the phone and said "Oh my God Chris, you're
So it was in February 2001 that I started my not going to believe this but the house I have
vision book. On the first page I have a picture of been dreaming about, I have a picture of it on
the most amazing sunrise and the words: my desk. It's on the market, the information has
'Who am I? The answer lies deep within been sat here for days and I've not even looked
your own heart. Look for it there. As your at it because I was so blinded by my issues. I'm
sense of yourself changes, so will your life'. going to go for this house, even though it feels a
This means for me that I am powerful and stretch."
that when I get a sense of this, when I actually Of course as soon as Howard and I saw it
get it, I can create anything. we fell in love. Who wouldn't have? Ceiling to
On the next two pages are pictu res of ocean floor windows across 2 storeys overlooking the
views and 4 homes that I had chosen from an ocean. We took it immediately and moved in 2
old real estate magazine. The requirements I weeks later on 27 October 2001.
wrote are 'House for rent. Home and business My vision book had been packed away and
together. Suburb by the sea. Air it wasn't until Christmas that 1 emptied the last
conditioning/ combustion heating. Garden for few boxes from the move. Imagine how I felt
Elena to play in. Room for guests. when I opened up my book and there on page 2
Garage / Workshop. 4 bedrooms 2 bathrooms. is the picture of the very same house I am now
By 31 December 2001: living in. 1 was stunned, my body was covered
I then accepted this goal at a deep level, in goosepimples. Howard was amazed.
getting to a place where I was happy if I got the I don't know why I was so surprised
goal and happy if I didn't. I put the book away though. As I said earlier I have believed for a
intending to pull it out every now and again to long time now in the power of writing down my
review my goals, but never did. I was happy goals.
36
Exercise: Feel the dream as real
Ask yourself...
1 . How do I feel now this dream is real? Name it in 1 or 2 words.
2. Feel that feeling now as best you can.
[Write it down, in brief, in a space at the bottom of this page.]
3. And now I have that. how do I feel?
Repeat questions 2 and 3 until you come up with nothing more, or you're finding it
difficult to come up with anything else.
Now ask. ..
What level is this feeling out of 10?
Is it okay if this level increases? And more? And more?
Just for fun, is it okay if it increases to infinity out of ID?
[Now rest for a minute or two before proceeding.]
Can you accept that there is only now? You really can feel all those wonderful feelings
now which you expect to get when you attain your goal(s). Now you can enjoy the
journey to actually realising each goal - feeling relaxed and confident.
17
Feel the dream as real (with partner)
Give this playbook to your partner, book open at this page.
The questioner then asks the following ...
1. How do you feel now your dream is real? Name it in 1 or 2 words.
2. Feel that feeling now as best you can.
[Write down, in brief, what the person says, in the Playbook.]
3. And now you have that, how do you feel?
Repeat questions 2 and 3 until the other person comes up with nothing more, of is
finding it difficult to come up with anything else.
Now ask...
What level is this feeling out of ID?
Is it okay if this level increases? And more? And more?
Just for fun, is it okay if it increases to infinity out of ID?
[Now rest for a minute, then swap round.]
38
Getting sp ecific to create a brilliant day
One of the most powerful ways of making your dreams happen is to get very clear what
you want, and experience it happening now in your mind. This exercise is designed to
help you clarify precisely what you want.
Let's imagine you're meeting your mother for a coffee and a chat. Start by imagining
that it will all go horribly wrong - a nightmare day. Let your imagination run wild.
Write each 'bad' event on a separate line. Then write the 'perfect' equivalent in the right
hand column.
Mark any with a star (*) if you secretly think it will happen.
My secret fears about today: My perfect day - How I want it to be:

• I leave home in a rush • I leave home feeling relaxed
• I get stuck in traffic • The roads are clear
• I'm late • I arrive ahead of time
• My mum is late • My mum arrives on time
• I'm in a grumpy mood • I'm feeling in love with life
• She starts by moaning • My mum is full of the joys of spring
• We wait forever to get served • We get served promptly and efficiently
• The coffee is cold and bitter • The coffee is hot and delicious
• We have a disagreement • We have a sweet, open, fun time together
• We leave in a huff • I feel really close and loving to my mum
• I get home later than planned • I get home in good time
• I moan to my partner about my day • I enthuse about the day to my partner
Now it's your turn!. . .
Have you ever thought you'd have a challenging day in the past - and you were right?
Well you just get to be right! It's you who has a major impact on how your day and
your life is going to be. So imagine you'll have a wonderful day, and you'll get to be
right about that!
Does this take time? Yes, at first - but would you rather let your mind focus on what's
not working in your life, worrying that your day may be a disaster, and moaning about
how things should have been in the past - or would you rather build a wonderful day
and life?
39
Your p erfect day : examples
Getting up
• I jump out of bed feeling alive and well rested
• I stretch and notice how supple and flexible I am
• I look in the mirror and accept my body as it is
• I am fully accepting of the weather
• I am fully accepting of my car [or other mode of transport]
• I enjoy the journey, noticing the beauty of the scenery around me
• I am grateful for every breath I inhale
• I plan the day ahead
• I feel grateful for being alive
• I feel inspired about what I will achieve today
• I feel relaxed
• I can feel my body and it feels great
Going to the office

• I am awake and well nourished
• I smile as I open the front door to the office
• I feel inspired by the work I do
• I get on with what I need to and I enjoy doing it
• I do what I need to do with tenacity, resolve and clarity of intent
• I am resourceful around people
• I return all my calls promptly and resourcefully
• I am completely accepting of my colleagues
• I support my colleagues in every way I can
• I enjoy learning new things
• I add value to all the people I meet
Home in the evening

• I come home full of energy
• I feel great about the day I've just had, I accept it and move on
• I notice all the learnings I took from the day
• I have a fun, relaxed evening
• I approve of what I've done
• I speak openly with my loved ones
• I connect with my perfect spiritual soul mate at an even deeper level
• I am self accepting
• I go to bed, falling asleep quickly and deeply, knowing that I will wake up fully
refreshed tomorrow
• I know I will dream sweet dreams
40
Envisioning your p erfect life
Use the space below to write down ideal ways you'd like aspects of your life to be using
phrases from the previous 2 pages.
For example...
My children
I am playful and fun with them, brimming with youthful energy
My colleagues
I see them as helpful, cooperative and resourceful
Now it's your turn ...
41
Future testimonial: example
May 1 12pm
Dear Chris,
Since getting Effort-Free Life Gold my life has changed more dramatically than I could have ever
conceived.
I have never felt at such a constant level of high acceptance. Over April, when I did the Complete
Acceptance Process, 99% of the time I was already around the 9-10 level and I reached infinite levels
in less than a minute. The other 1 % I started around 7-8 but hit infinity faster as I became incredibly
accepting that I didn't start higher than 8. I just couldn't lose. I have an amazing magical feeling that
this month I will be starting even higher and reaching a bliss that I've never felt before as this
morning started at 20. I am so awake and present. My confidence in myself has never been so high.
Anyway let me tell you about the synchronicities, events and amazing achievements that have
happened since I joined Gold:
Love + Home:
Back in January Kate and I were getting on better than ever but over the past 4 months our
relationship has hit new heights. We talk at a much deeper level with total trust, and we play all the
time. We fancy each other more than we've ever fancied anyone before, and sex has been the best
and most frequent it has ever been. We are there for each other yet we both live independently
together.
We both love the new place that I bought back in February and have settled in very well. Just found
out that it has gone up in value over £20,000 since I bought it: what a great buy! It is so plush! We
completed renovations on Kate's place back in early Feb and she now rents that out for over £750 per
month.
Work + Investments
As you well know, after Antony and Alex (my 2 business partners) became interested in the Effort
Free Life System, they joined up and have both enjoyed the processes immensely.
We all trust each other 110% and the businesses have never been so productive.
Talent Focus has a new person heading it up and is getting a great name for itself in the industry
with brilliant reviews in top magazines, and in April had its most profitable month ever (£60,000+).
Urban Sofa is off the ground with Partners IBM and looks like we will make tens of millions next
year. Zuko made me over £200,000 personally between January and May. Gung Ho the promotional
Agency that we started back in January now has profits of over £20,000 per month. Light Rooms
started in mid February and is already in profit and is looking to make its biggest month in May
with projected profits of £60,000+.
All my staff respect me and work well around me.
The property in Chamonix is looking like a great investment.
I wake up in the morning and can't wait to get into work. I have fun every day and can manage to
see tens of miracles every day just at work alone.
We have lots more in the pipeline.
Social
Life itself seems to be one big recreation at the moment. Everyone I talk to really enjoys my company.
It seems that I only have to think of someone and they call me. Kate and I had an amazing time in
France in February, my snowboarding has reached a new level and I can board on blue slopes now.
I have a parachute drop planned for this month and have already been paragliding last month.
I am becoming closer to all my friends and everyone wants to be around me.
I have become involved in helping charities and do this in a totally selfless accepting way. I just love
to give.
I also have an amazing holiday booked for Kate and me in August.
Thanks for everything, Kenny
41
Future testimonial: example
May 1
Dear Chris,
Before I signed up for the Gold Membership at LifeTools my life was pretty good. However, I found
it difficult to fully appreciate what I have in my life including my job, my girlfriend, my family, my
friends and myself!
Now I have the ability to feel great and I don't need a specific reason. I have the ability to really
appreciate all the smaller things in life, like waking up in the morning for one! Another really good
thing is that I now see "problems" as opportunities to overcome rather than letting my emotions get
negatively affected by the things that life brings up on a regular basis - I can just accept it and
overcome anything! I find now that I don't put things off 1 just get on with it and things get done.
-
I honestly don't know why I used to make such a fuss! Now all the trivial clutter in my mind has
gone (such as putting off things I don't want to do) as I just get on with it - IT FEELS GREAT!
Now my energy levels have been boosted and I have a zest for life and a real pride in who I am. I
regularly attend the gym 4 times a week and have cultivated a fit and healthy mind and body.
My work performance has increased drastically. Before my team were putting around £45,000 a
month on the sales board. My LT & Engineering teams are now regularly billing at least £80,000 a
month between them (on the board figures) so since doing the Gold Programme my performance
figures have virtually doubled! This means that I am on course to earn £100,000 this year! I have
also paid off £6,000 of my debt which keeps me on track for my target of paying off all my debts by
the end of October (in five months time) - this makes me feel wonderful and I feel that I am getting
in the position where I am financially secure which is my ultimate aim. I have also spent £2,000 on
improving the quality of my home which is in addition to paying off my debt! Our house has now
been valued at £16,500 more than what I bought it at in November 2002 (£118,500 18 months ago to
£135,000)
The most amazing thing that has happened to me is the relationship with my girlfriend. Before
doing the Gold I was happy with my girlfriend. I did have a problem with commitment (I had been
with her 7 years). Now I feel like I can commit to her and we are both bursting with happiness. We
both get on even better when in each other's company. Our sex life before was good but now it is
amazing! I never thought I could reach the heights of pleasure that I do now - neither can my
girlfriend! One of the main issues I had was that I wanted to change her. I used to make excuses that
she didn't work on herself as much as me, therefore I would give myself excuses that it was her fault
if I didn't work on myself. Now I accept my girlfriend for who she is, and support her, as opposed
to dominating her. My increased level of patience with my girlfriend, and other things in my life,
has led to consistent happiness I once never thought possible.
Jay Lale (written Jan 6, four months earlier)
41
Limi ting beliefs
Dozens and dozens of limiting beliefs which we have assembled for you to read through
and rate out of 1 0 if the strength of that belief is 4 out of 1 0 or more.
Men/women: relationships I should be more assertive

I will never let a man / woman get close to me ever If I'm assertive I'll be rejected.
again. I'm no good at negotiating.
All the good(-looking) women / men are taken or People don't really like me.
are gay. A leopard can't change its spots.
I'm not lovable enough Nobody really cares about me.
Intimacy hurts
Relationships are such hard work - why bother? Working with others
She's too good for me People are reluctant to change
People aren't reliable
Men in relationships If I want a job done I have to do it myself.
All men are b*"·*ds. It takes more time to show someone else rather
Men always break my heart than do it myself
Men are not trustworthy I'm better than others
Men are only interested in sex I'm always right
Men are aggressive I know it all already
Men are obsessed with sport I won't be able to cope with the responsibility.
Men always _____
Men never _____ Deservedness

I'll never get what I want.
Women in relationships I don't deserve to be happy all the time.
All women today are angry at men Life isn't fair.
Frequency and quality of sex goes downhill when It's hard work to get what I want
you get married The universe doesn't want me to be/have . . .
Women emasculate men. (rich/happy / love etc) Karma
Women are always complaining and moaning
about men Money
Women are so volatile. Our family is hopeless with money.
A woman's place is in the home. Money doesn't grow on trees.
A wife should be a whiz in the kitchen and a whore If ] earn more money, someone else has to earn less.
in the bedroom. In order for me to have more, others have to suffer.
It takes money to make money.
Parents If I can't feed all the poor in the world then it's not
Parents never stop treating you like a child. right for me to have anything.
Parents can never be friends. Money is the root of all evil.
If my parents were dead I'll feel so much freer. I should never feel angry.
My parents made me the way I am. It's not spiritual to have wealth.
My parents divorced so I'm more likely to go I'm not willing for the extra stress involved in
through a divorce as a result. going for more money.
I can't live up to what he (father) wants I don't want to be rejected.
I need his love / acceptance I don't want to go for it and fall flat on my face. I
My parents are frail and I cannot leave them. couldn't handle it.
I'm happy to earn enough just to get by.
People in general I earn enough to get by but I'll never be rich.
I am a pushover. I can't afford it.
People walk over me. I don't have enough money.
They take advantage of me. When I have more time/more money, then I'll . . .
No-one is interested in me. Money is a bother.
Everyone thinks I am stupid. Only selfish people have money.
People will steal from me. I can't afford to lose it.
Most people are untrustworthy. Money is success.
People often take my kindness for a weakness Money is serious.
44
Money is power. I'll never know enough.
Money is security. I'm a poor learner.
It's uncomfortable to have money. I'm not skilled at anything - how could I be a
Creative people don't deserve money. success?
Money ruins good experiences. Who am I to be a successs - that only happens to
Money scares away lovers or brings them to me. others.
Rich people get ripped off and/or kidnapped. I'm too lazy to be successful.
It's wrong 'not' to make enough money. I don't know enough people.
Money breeds alienation. I'm not organised enough.
Money is life. Other people will do it better than me.
People in the caring professions shouldn't earn a I don't know how.
lot of money. There is too much choice these days.
The only way to make more money is to prostitute I am working class and no more.
my gifts. I will get it wrong.
I don't have enough money. I am different to everyone else.
I have too much money. I will go crazy and people will shun me.
I owe too much money. Things are going great-this can't last.
Living in the world My body

We're all control freaks. I need at least _ hours sleep to feel alert the next
I daren't risk being playful and spontaneous. day.
There's never enough time. Exercise is hard work.
I can put it off until tomorrow. It's a struggle to get out of bed in the morning.
There's no point to life. I'm not a morning person.
There's nothing left for me to learn. If I lose weight and look attractive again I'll have
Things never work out for me a hard time dealing with the interest of
I'm a perfectionist. men/women.
I'm too young/old. How did I create this sickness?
I don't have anything to wear. I always get a cold at this time of year.
I get migraines when I'm stressed.
Children I am too fat/thin.
With children you get more colds.
Children get in the way of a relationship. Spirituality
Children should be seen and not heard. Everything has a purpose or reason.
Children's development suffers when the mother is Nothing ever happens by accident.
working full-time. Once you're dead, you're dead.
My children need me. Once you're dead you live forever.
Working on myself is hard work.
Sex I won't get into heaven.
Sex is dirty. The world is real.
Sex is messy. The world is an illusion.
Sex is not worth the time and energy
I don't perform as well as [actor]. Superstitions
I'm not normal. If I [take my rabbit's foot], then 'x' will happen
Sex shouldn't be pleasurable. If I don't [take my rabbit's foot], then 'x' will
It's wrong to feel pleasure. happen.
I'm small. It's unlucky to walk under a ladder.
I don't give her pleasure. Bad things happen on a Friday the 13th.
Sex should be as fabulous as it looks on TV and in Two bad things have happened to me today, and
the movies. these come in threes.
I'm waiting for the other show to drop.
Success See a coin, pick it up, and all the day you'll have
Nothing works for me. good luck.
I'll never amount to anything. Don't step on a crack or you'll break your mother's
Women can't make it in the business world. back.
You have to be ruthless to be really successful. I was born unlucky.
You have to step on other people to be successful.
I'll lose many of my friends if I become successful.
It's hard for a black/gay/woman/young person to
make it in this line of work.
I don't know enough.
45
Your limiting beliefs
During your life you may have learned 'lessons' which have shaped the way you have
responded to the world since then.
We say "once bitten twice shy", and you may have more specific things you decided ...
Tick, circle or underline any of the limiting beliefs on the previous 2 pages which ring
true for you. If any really strike a chord, add a '*' or '**'.
Now write at least 4 limiting beliefs below, copying them from that long list, or using
ones very specific to you ...
... and rate the strength of each belief you still feel out of 10 in the Rate column.
Rate Re-rate
Have you noticed how right you are about these beliefs? In other words if you believe
you are no good with money, can you see proof of that in your life?
If so, you've proved just how right you are! Aren't you the clever one!! Would you
rather be right - or great with money? Maybe it's time to discard these limiting beliefs ...
Chose one of your limiting beliefs above, and ask yourself these questions ...
What is your level of gratitude that part of your mind generated this limiting belief?
What your mind generated in the past cannot be changed, so there's no point fighting
the past. You might as well love the past. This unleashes your energy to create an effort
free life.
So, what is your level of gratitude that part of your mind generated this limiting belief?
Say thank you to your mind for generating this limiting belief.
Is it okay if this level of gratitude increases? What level is it at now?
Is it okay if it increases again? And more?
Re-rate this belief. Notice how you feel now compared with where you were before you
started this exercise. You should start feeling a lot freer and happier over the next few
days.
46
New empowering beliefs
Here is a list of new empowering beliefs based on the FELIX P Model...
Focused
I am calm, centred and focused
I move through my day like a hot knife through butter
From a place of silent power I effortlessly achieve what I want
I am certain I achieve __ (outcome) by __ (date) effortlessly
I am clear, calm and certain and I allow myself to be in the flow of life
All that I dream of comes to me
My intention is to achieve __ (outcome) and I do this effortlessly
I am power, I am light and I achieve __ (outcome)
I am organised, efficient and use my time to effortlessly achieve __ (outcome)
I focus on the now
I trust myself and do what I needs to be done
I clearly see my future and accept that the universe will provide
I am strong, determined and certain
My day is effortless as all that I need is provided
Examining and curious

I am adventurous, bold and courageous
I see interesting and amazing things everywhere I look and I love discovering new things
I effortlessly find answers to questions I have
Life is full of wonder and I explore new possibilities everyday
I get to the bottom of events quickly and playfully
I effortlessly learn new things through my childlike curiosity
I am curious, I listen and I discover new things
I am playful and I enjoy discovering the world
The world is intriguing, magical and waiting for me to discover it
I solve problems easily through my open-minded approach
I trust the answers are there if I am willing to receive
I am curious, and each person I meet shows me something wonderful
I am playful, and I interact with the world joyfully
I am curious and examining, and the universe shows me the answers effortlessly
I am curious and discover the answer to _ (question) by __ (date)
Loving and willing

I am loving and support people in my life
I am willing and joyful in all that I do
I radiate warmth and love and people are drawn to me
I care for, love and respect myself and others
Whatever comes my way today, I use it for the highest good
I am happy to say yes to life as it comes back to me ten-fold
I trust the universe will provide because I am focused and curious
I am willing to allow abundance and miracles into my life
I am willing and seize every opportunity enthusiastically
I am of service and am willing to support other people
I am love and I give love
My friends and family support me in my growth and in my goals
I am loving and am willing to allow __ (outcome) to happen by __ (date)
I am giving and generous in all areas of my life
I effortlessly create willingness in myself and others
47
New empowering beliefs (continued)
I n awe
I am amazed by the miracles around me everyday
I see beauty in all that I do
My body is a miracle and I honour and respect it
I am amazed to be part of the delicate intricacies the universe creates
I am magnificent, perfect and infinite just as I am
I am left breathless every time I touch my partner's body at the beauty of creation
I live my day like a playful child discovering the secrets of the world
I am astonished and thankful for all that I have in my life
I open my eyes to the beauty of the world
I am in awe of the miracles that fall into my lap easily and effortlessly
I am in awe of the new power I have in my life to create my dreams effortlessly
I am willing for miracles to happen as of now
I explore my universe and all that is in it
I am in awe of the people around me, and see beautiful qualities in each of them
I tingle all over at the miracles in my life
Flexible
I am flexible
I respond to each moment with willingness and flexibility
I am in the flow of life and take opportunities that arise
I see opportunities all around me to enable me to effortlessly create my outcome
I will create
__ (outcome) by__ (date), and I am flexible in my plan
I effortlessly adapt to changing situations and use the change for the highest good
I am clear, calm and certain and I allow myself to be flexible and trusting
I make plans, allow flexibility, and trust I will achieve my outcome
I am open-minded and see infinite opportunities arise each day
I create from an inspired place, and I respond to change
I see each unexpected change as an opportunity to learn something new
I have no attachments and trust myself completely
I am open to change and respond effectively and clearly
I allow life to flow around me
Each day brings new opportunities and openings for me to learn
Playful
I am playful
Life is a game and I am a player
Life is fun and I celebrate my life
I am playful and light, and my life flows effortlessly
I will create
__ (outcome) by __ (date) by being playful and flexible
I am inquisitive and playful and allow a miracle into my life now
I am playful and creative and effortlessly create__ (outcome) by __ (date)
I seize each moment to play and interact with the universe
I am light, playful and good humoured
The game of life is effortless to me
Playfulness is effortless
I am playful in all my interactions
I am a playful and inquisitive lover
I am playful, and the universe is playful too
48
Installing new empowering beliefs
Now re-write the beliefs below.
For example ...
Money flows easily into my life
I easily tell funny stories and anecdotes
I feel at ease with myself
I am free of my past
Now write at least 4 of your empowering beliefs below...
... and rate the strength of each belief you still feel out of 1 0 in the Rate column.
Rate Re-rate
Taking each empowering belief in turn, ask yourself...
How strongly do you believe this empowering belief out of 1O?

Is it okay with you if the strength of this belief increases?
Remember to breathe deeply.
How strongly do you believe this empowering belief now out of 10?
Is it okay it this increases?
Is it okay if it increases some more?
Notice how you feel now.
Re-rate each belief.
Write down any insights you have on page 68.
49
Life shocks
Almost all of us have told stories about events which appear to have shaped our lives.
Some call these 'life shocks'. These are generally sad or unhappy memories - and often
they define the way we see the world and act in it. Your earliest memory could be a life
shock.
Here are some examples

• I got very hurt when a boyfriend / girlfriend left me
• I was very upset when a close friend died
• I was very scared when...
• I felt very let down when ...
• I made a serious mistake by...
and /or
• the birth of another child in the fami!y
• your parents getting divorced
• an unkind comment from a teacher
Write a few of these below, then rate their 'shock value' out of 10.
Shock Re-rate
The human mind sees more downsides than upsides to traumatic events in the past.
This is a distortion because, if you're prepared to look deeply, you'll see that there are
just as many upsides as downsides. Really. To see that this is true for you, pick an event
from your past and use the People Process exercise on page 65, then re-rate that event
out of 1 0 and put those figures in the Re-rate column.
If you can, cover the Shock column with your other hand as you re-rate. Did the 'shock
value' reduce at all? ... and by a small or large amount? Write any insights down on this
page or at the back of this Playbook.
so
Getting things started and / or finished
When we start something worthwhile, it is natural to experience resistance. We can get

sidetracked, may question our abilities and talents, and may feel we "have" to do it.
This creates tension inside us, stress that keeps us out of a resourceful acceptance state.
When we "name the game" and get clear on the loose ends in our lives, some which do
not require much effort to finish off, we feel more complete and we feel more
empowered to write down and achieve our goals next time.
Please tick the things in your life that you have not yet completed:
WRITING
Write to an old school friend
Complete a book I've started to write
Get writing ideas into chapter headings
Approach a publisher
Proof a manuscript
Write down the ideas I have in my head
Write a letter and send my grandmother a few photos
Fill in my tax return
READING
Finish a book I've started to read
Read my goals out loud each day
Read a magazine that's been hanging around for ages
CLEARING OUT JUNK

Sell off my oid music albums or give them to a charity shop
Pull out any old clothes I've not worn in 2 years or more, wash them and take them to a
local charity shop
Tidy the house
Here are some more, written by Effort-Freer Richard Haggerty. Use them as ideas for
creating your own lists...
CREATIVITY
Continue Learn to Draw course
Book on an intuition seminar in Wales with Michael Bradford
Finish reading Drawing on the Right Side of the Brain
Write down my goals as I experience them
Visualise what I want, even though I know it helps
Write down my love poems
Share my poems with people
MAKING A PHONE CALL
SI
Phone my grandmother up
Call a friend I have not spoken to for a while
Call a hot coaching prospect for a regular supplementary income
STUDYING
Finish my Tarot Course, which I did 5 lessons of and was getting 90% in!
Book on NLP Master Practitioner and work out my finance plan for that
Finish listening to and applying my current tape set
HOUSEHOLD CHORES
Pump up the tyres on my bike
Tidy my room
Do the washing up
Mop the bathroom
Vacuum my room
Open and use my brand new iron and ironing board
HOBBIES AND RECREATION

Send off my trainspotter's form
Book my dream holiday to Peru
Call to order the brochure for singles holidays
Find a partner to play squash with
JOB APPLICATION
Research Chartered Institute of Marketing (CIM)
Ask for CIM forms to be sent to my home address
Contact my oid coaching clients for business and referrals
Update my CV with my latest achievements
List all my key skills
Share my job hunting experience with my sister
EXERCISE
Do my Qigong morning exercises for energy
Jog daily
Fix my mountain bike's punctures
Order and choose a new pair of trainers from my brochure
S1
What I will start or finish
Create your list of things to start or finish, perhaps based on the previous 2 pages.
Write as quickly as you can. Once you've done your list, put a deadline date after one or
more of them. Remember to put the year! For example: "by October 15, [specify year]" .
Travelling light - clean up your incompletes
You can realise your dreams faster if you 'travel light' - by finishing off all those
unfinished jobs that are clogging up
• your house
• your desk
• your head!
For example...
• piles of unread magazines
• piles of papers, letters, brochures
• unfinished decorating
[One of the tricks I have is to go through a pile of magazines, rip out 1 or 2

important / interesting articles, file them, then throw the rest of the mag away.]
You will create miracles as you begin to clean these up once and for all!
What for you is incomplete? And commit after each one, eg you could write in the left
column : ''I'll throw away 1 0 pieces of paper or more each day", and in the right: "Every
day until October 6, [specify year]."
My incompletes My commitment
Notice any resistance to completing any of these tasks - and let it melt away!
54
Miracles I have created / heard of in the p ast
I want you to consider seriously that you really can create miracles. Cast your mind
back into your past ...
What amazing things have happened to you - or even to people you know?
Here are some memory joggers ...
• Coming into money
• Getting a job
• Meeting a new friend for the first time
• How you met your current partner or a previous a boyfriend / girlfriend
• 'Coincidence' meetings
• How you got into a particular hobby or interest
Now you write some below...
Well done!
Now note any insights you have below, for example: "I now realise that I have created
miracles in the past - and if I did it then, I can do it again!"
ss
Logging miracles' I
As you clean up incompletes, and increase your acceptance of everything, you'll start to
create miracles. And to guarantee that you spot these, you'll need to log them daily.
Each evening, write today's date followed by two or more 'miracles'.

On days you focus more on incompletes and acceptance you may notice that you can't
help but write 4, 5 or more great things that have happened that day.
Here are some examples ...

I drove home and noticed the trees.
I rang my wife or partner to tell her I love her.
I woke up this morning happy, contented and positive.
I thought of my school friend Noel who I haven't spoken to in years - and he rang me
10 minutes later!
Start right now! . . .
56
Logging miracles: examples
Here are some examples from client Richard Haggerty's Miracles list. I asked Richard to
write these out in more detail than you would need to do on your own list because I
wanted you to see how easy it is to create wonderful miracles yourself...
• All bank and credit card statements filed together for the first time. 3 banks statement
were totally unopened and in various drawers and they were even in kitchen drawers.
• I sorted out 5 bins loads of waste paper in my small room in the last week.
• I wrote to my friend Martin in France (I've put this off since December). It took just 3
minutes start to finish from having the thought "I should write to you sometime!!"
• My tax return has looked intimidating for me and I had put off doing this for at least 8
weeks. I used techniques from PhotoReading to complete it. I found my P45s and
P60 in about 45 mins and enjoyed it. That small amount of effort means I am now
getting a £400 rebate. Not bad for 45 mins work!
• Student Loan Deferment - all I had to do was give one signature and ask for one from
a work colleague! I put this off for months!
• Ifreed a shelf in my room by giving away 2 shirts to Oxfam and within 3 hours my
housemate gave me a Play Station 2 to borrow indefinitely (I wanted a DVD player).
He said to me, "I've just got a DVD player and don't have room for this. Is it okay if
you keep it for the time being?" This plays all the DVD films I want. I had made
room for the new by casting out the old.
• One of my housemates, when I asked his advice on how to repair a slashed tyre on
my bike, went out and bought a new inner tube, tyre, paid for it, fitted it and pumped
up the tyre. He also fixed my brakes. I mean he did the lot.
• Nail clippers suddenly reappeared after 5 weeks when I was in acceptance that it was
okay not to search for them. I had turned over the drawer in question. They are in a
large distinct 3 inch by 2 inch nail kit so are easy enough to see.
57
Miracles: new windows and bathroom!
Here are further miracles that would benefit from

being explained in detail:
As Richard Haggerty was using the Complete

Acceptance Process a curious thing happened to
him. He went into his house and started to clear
out one drawer in his room. Over 9 days he got rid
of several bin bags of waste paper and also started
to clean the bathroom and kitchen out. He cleaned
out all his drawers of old paper, wrappers, tickets,
bills, receipts, all sorts of junk that did not serve
him now. As he did so, he says that "I started to
feel a lighter energy in the house as the rubbish
was cleared out." What he was actually doing was
making space for something new.
In his own words: "I feel totally in control
now I know where everything is. I used to panic at
not knowing where the right bank statement was. I Richard Haggerty with the Playstation 2 he was given
enjoyed the house more and felt motivated to clean after setting an intention to get a new OVD player
it thoroughly top to bottom. I vacuumed upstairs (the PS2 plays DVDs as well as games)
and downstairs, the bathroom and kitchen. Then

set to work with a mop, cleaned the kitchen use his new PC properly. We agreed that he would
surfaces and felt good that the place was more let me keep the PS2 in exchange for me sharing my
skills with him."
"I proposed to him that 1 be his guide, after
comfortable.
"The house had previously been neglected for
several years due to complacency on the part of our free 2 hours tutoring his new cutting edge PC, in
landlord. Curiously, the landlord must have picked which he went from thinking a mouse was furry
up that I had started to take more care of it. animal and not being able to click on and start an
"He had been promising since I moved in to give application with confidence, he could use the PC
with confidence."
us new windows and a bathroom but nothing had
happened. He noticed that the house was cleaner "He was thrilled to bits with his progress. He
now does not have to travel to learn the PC and he
and unbeknownst to me has taken action to
is so diSciplined, his success is a done deal.
capitalise on his newfound tidy tenants. I turned
up yesterday to find new windows throughout the "And I've got the PS2! It just shows, 'ask and
ye shall receive.'"
"Now how's that for a miracle! 1 am always
house and a new bathroom on order!
"Interestingly as I've been doing this course,
happy to give to those I love. And now the
the energy in the house has changed. For example,
Universe is showing me that we get 10 times back
one of my housemates called Mark has now bought
a computer to learn PC skills. His lack of any what we give."
Richard says that he feels a lot of love in the
computer skills was stopping him getting a
house now, is writing down his miracles as they
managerial post in the area he excels in. Another
happen and really feels a deep sense of gratitude as
guy has decided it is time to stop complaining
a result.
about being overweight, and has started a strict
Please send us in your miracles with photos to
diet and exercise regime to trim the fat around his
support@effortfree.com. We would love to see
tummy."
them, however small they may appear to you.
Richard also told me that he wanted a DVD
Even if you are only half way through a camera
player. "I manifested my dream OVD Player within
days. It cost time and imagination and 1 enjoyed
film, we urge you to send the film in. We will
process it for you and send you a new film.
'paying the price' in one evening.
"I decided tonight that I wanted to keep the Do send us your stories: sharing is a great way to
Play Station 2 (PS2) that my housemate Mark had get you clearer on what's workiing brilliantly in
lent me - fairly! He told me he wanted to learn to this programme.
S8
The ROBERTA Model questions
You can guide yourself or a colleague through this
full ROBERTA process in 3-6 minutes. So, what is your level of gratitude that part of
your mind generated this limiting belief?
The first step in the ROBERTA Model is R: Say thank you to your mind for generating
Rest in the Now. this limiting belief.
We'll start with the 5-In, 5-0ut breathing Is it okay if this level of gratitude increases?
technique: so breathe in for 5 seconds and out What level is it at now?
for 5 seconds. And again: in for 5 seconds, and Is it okay if it increases again? And more?
out for 5 seconds. Notice how you feel now compared with
What is something you can feel grateful for where you were before this session started.
right now? For example, your health.
On a scale of 1 to 10 where 1 is wishing that it The fourth step is E for empowering. Think
' '
was completely different, and 10 is a feeling of of an empowering belief to replace the

gratitude that brings a tear to your eye, where limiting belief your mind generated.
are you right now?
Is it okay if this level of gratitude increases? How strongly do you believe this empowering
And more? And more? And more? belief out of 1O?
Is it okay with you if the strength of this belief
Notice how you feel right now. Do you feel increases?
different to how you felt before you started Remember to breathe deeply.
this session? If so, in what way? How strongly do you believe this empowering
belief now out of ID?
Let's move to 0 for Outcome ... Is it okay it this increases?
Imagine a day in the future, or a time later Is it okay if it increases some more?
today, when you are feeling inspired and in Notice how you feel now.
love with life. Imagine you're there right now.
What are you seeing happening, or what are Step 5 is 'R' for rung: identify your precise
you doing, that makes you feel so inspired? next step.
What are you hearing? Bring to mind a precise next step you can take
What are you feeling? which will move you towards your ideal
outcome.
What is the level of this feeling out of ID? Be as specific as you can and make this step as
If you are feeling 'at peace', the question is, small and easily manageable as possible.
how at peace do you feel right now?
Step six is 'T' for take the next step.
Is it okay if this level increases? Imagine yourself taking this next step. What is
And is it okay if it increases some more? your level of certainty that you will take this
next step?
Notice how you are feeling now. Well done. And is it okay if this certainty increases?
On to B for Limiting Belief... What is your level of certainty that you will
Identify a limiting Belief that might be in the take this next step?
way of you creating this ideal outcome. And is it okay if this increases?
What is your level of gratitude that part of The final step is 'N: allow for a miracle.
your mind generated this limiting belief? Is it okay if a miracle happens to you on your
What your mind generated in the past cannot way to reaching your outcome?
be changed, so there's no point fighting the What is your level of trust that a miracle will
past. You might as well love the past. This happen?
unleashes your energy to create an effort-free Is it okay if this level of trust increases?
life. And again? And again? Well done.
S9
My 2 major goals
A goal can be one that you can accomplish in the next week - or it can be a bigger goal,
such as writing and completing a book, or making £ / $1 00,000 on the stock market by
December 31, [state year]. The important thing is to be clear. If at all possible, make each
goal realisable by the end of 7 days, so in the case of a book, you could write an outline
in the next week or, in the case of a money goal, to have a written plan, or invest a
specific sum in new stocks by the end of the next 7 days.
Write each goal in the present tense.

For example:
I have completed the detailed outline for my new book which I know will be a best seller. And it
was so easy to do!
Now that I have it, I feel relaxed, inspired, and in love with life.
Goal 1
Now I have it, I feel...
Goal 2
Now I have it, I feel...
60
Precise Next Ste p s I can take this week
For each goal, create a list of small, specific tasks you could do to take you forward with
each goal. Be creative, crazy - and get help!
In other words, ask others for simple, practical suggestions of things you can do.
Put a 1-3 word summary of each goal against Goal 1 and 2. For example: "detailed book
outline"
Goal 1 : __
__ ____________________________
Goal 2: __
________________________________
61
My promises to myself
If you agree to tick all the following boxes, these agreements will take you no more than
10 minutes a day to complete! !
I promise that, n o matter what, I will d o the following for the next two weeks. . .
[ 1 read m y goals when I wake u p every morning or before noon. I experience one
defined goal clearly in my mind for 1 5 seconds or more
[ 1 do 3 minutes or more using the Complete Acceptance Process every morning before
noon
[ 1 do 3 minutes or more of this process every evening after 6pm and before I go to sleep
[ 1 do 1 action each day towards my defined goal, even if it takes just 15 seconds to do
[ 1 write down two or more 'miracles' from the day every evening
[ 1 spend 30 seconds or more feeling grateful for what I have in my life right now
[ 1 spend 1 5 seconds or more each day on each of the following two goals:
for example: delete 2 or more old emails every day
I realise the importance of keeping my word.
If I miss one of these promises I will 'clean up' by doing the following:
for example: I will spend 1 hour cleaning out the garage within 7 days
Signed __
__ __
______
_________________________
61
Daily agreements for an effort-free life
Name: __ __ _ _ _ _ __ Start date: _____ End date: __ _ __
Daily Do? 1 2 3 4 5 6 7
'See' your Perfect Day
3-min Accept (before noon)
- accept a limiting belief
- strengthen empowering belief
- I allow a miracle to happen

3-min Accept (6pm-bedtime)
People Process (1 person)
Read the 2 goals
Goal 1: action
Goal 1 : visualise for 15 secs

Goal 2: action
Goal 2: visualise for 15 secs

Write 2+ miracles
30 seconds of gratitude
3 things I've been putting off which I'll complete by the end of Sunday:
Done?
Done?
Done?
Matrix explained:
See your perfect day happening effortlessly.
Gratitude: I'm thankful to my parents who've supported me financially; 'x' person
lending me a car when I was younger; 'y' person who gave me money when I didn't
have much.
Miracles: aim to write 2 or more "wonderfully unexpected happenings"
Accept a limiting belief: e.g. I don't have enough money
Strengthen an empowering belief: e.g. All the money I desire comes easily into my life.
63
People in my life
Level of Level of
Name Relationship acceptance acceptance Change
:=
�
•
Fold the sheet vertically, then

fold it back to hide your
original scores so you can re-
rate the people in your life
aif!fer doing the People Process
on a f= of t/zem. You'll
probably find that your Total:
acceptance level of many or
most of them has increased!
64
The People Process
The version below includes some different ways to your money situation?
get you into a place of acceptance, love and your career?
gratitude which are not mel!tioned on the CDs. your personal growth?
your partner/ romance situation?
Bring to mind someone you love deeply, your relationship with your friends and
perhaps the person you love the deepest of family?
all... your health?

your fun and recreation?
What is your level of love for this person out your physical space?
of 1O?
Pause this track if necessary to think of all the
Is it okay if this level increases? ways their behaviour has served you...
And more? Know that, no matter how many downsides
And more? you see to this person acting that way, there
are just as many upsides, because the world is
Bring to mind a person you have had an always in balance.
emotional reaction to . . . So how has them acting that way served you?
How would you describe them in a non-loving How else?
way? Use one word if possible. How else?
What's true is that every person has every

character trait, and to the same degree. Can you now feel a sense of gratitude for this
Do you see your Loved One as having the person?
same trait to exactly the same degree as your

Challenger? What is your level of gratitude for this person?
Bring a number to mind and breathe.
Yes?
If not, think of a time in the past when your Is it okay with you if this level increases?
Loved One had the same character trait as And more?
your Challenger. And another.

And another. What is your level of love for them?
Is it OK with you if this level increases?
Can you see that your Loved One is just the And more?
same?
Is it okay with you, just for now, if your level
And yet you still love them?
of gratitude and love reaches infinity out of
If you can love your Loved One deeply even
though they have the same trait as your ten?
Challenger then could you conceivably love

Imagine your heart opening. Imagine an
your Challenger just as much? Yes?
infinitely powerful beam of love shining out
Does that feel different? In what way? from your heart to all the people you love
deeply. Allow this feeling of love to intensify.
Extend this love out to everyone in the world,
Think of a time when your Challenger was
including to your Challenger. Notice how you
acting in a way which you have judged until
feel right now. Do this for as long as you feel
now...
comfortable, then rest.
Coming back to the present moment, what are
the Partly Hidden Upsides to this person
having behaved that way? How has them
acting that way served you?
Look at this under 8 headings...
How has them acting that way improved ...
65
"Where are you now?" revisited
Congratulations on completing this programme. I'm sure you've learnt a lot in the
process. Let's see where you are now. Please rate the following statements out of 10.
out of 10
Please rate these statements
I feel in love with my life
I know where I'm going
I see the way ahead clearly
I can ask for help easily
I feel good about myself
I am self critical
I give myself a hard time
I am happy with myself as I am
I am happy in my job
I feel in control of my life
Please rate the...

Clari ty of your goals
Direction in life
Current energy level
Current happiness level
Current stress level
Current anxiety level
Relationship with your partner

Relationship with your mother
Relationship with your father
Relationship with your children
Relationship with your friends
Relationship with your work colleagues
(if one colleague would get a
low rating. put this lowest rating down)
Add any others you see fit
Now please compare the ratings for this page with what you wrote before.
66
Glossary
Acceptance: Being able to live in the moment and surrender totally to it. Being free of your addictions
to food, water, being hurt or right. A state of bliss, euphoria and gratitude.
Currency conversion: The currency exchange rate can fluctuate over a wide range over a year. £lused
to equate to US$1.40, but it is currently US$1.75. So £20,000 equates to US$35,000. (A quick way is to
double the amount in pounds and reduce roughly by a fifth.) £1 also equates to Australian $2.4, so
£20,000 equates to AUS$48,000. There is an online converter at: http://www.xe.com/ucc
Feet: Plural of foot, a UK measure of distance; 12 inches make a foot.
Groundhog Day: A film starring Bill Murray and Andy McDowell. Murray plays a character called
Phi] Connors who repeats the same day over and over again. Wonderful. Available on DVD to rent or
buy at a budget price.
Inch: 2.54cm
LifeTools: Well-established UK-based personal growth company, owned by Serenity Sounds Ltd,
which specialises in cutting edge technologies, tapes, strategies and ideas to help you live the life you
want. Visit www.Wetools.com.
Miracle: Anything out of the ordinary that serves to enrich your soul. The Universe provides you with
something after you have thought about it: a mysterious coincidence.
MindLab: A light and sound device, the latest generation of which is the Mind Lab Procyon. This uses
pulsing light and sound to produce alpha, theta or delta brain wave patterns by "entraining" to the
light frequency.
Resistance: The opposite of acceptance. If you've been anxious, sad, etc for more than a few minutes,
you're most likely to be resisting, otherwise that feeling would have melted away. Resistance can be
easily dissolved using the Complete Acceptance Process.
Sixth Sense: A film starring Bruce Willis and Haley Joel

Osment... Willis stars as a child psychologist who is trying
to help and ll-year-old boy who says he sees ghosts. A
wonderful thriller.
Stone: A UK measure of weight. There are 14 pounds in

1 stone, and 2.2 pounds make 1 kilo, so 1 stone is 6.36 kilos.
Someone who weighs 1 1 stone weighs 154 pounds or 70
lUcloIud LDlklllta: t1t< dlYtrto, _. '" hufilm
WIlkmg Ufo cony ",/I ofIhtfilm Iw bwr ...iIL
kilos.
CilTtoon�lih
Waking Life: A film directed by Richard Linklater, quoted
on the CDs. Available on DVD to rent or buy.
67
Shifts in state - and insights
If you feel different in general, or about an issue - or you have gained an insight about
your life, write it down below with a date and time.
For example: "September 19, [specify year]: At first I felt a bit down, then I did the
Complete Acceptance Process for 3 minutes, and felt light, free and full of energy. I
thought of Roland, rang him up, and he has offered me 3 weeks of work at my full rate.
Ha! I've been putting off ringing him for a month!"
68
Aha! notes
69

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Congratulations

� ROBERTA Model, FElIX P

Faris Abdelbasit from Croatia for much-welcomed corrections to the playbook.

Wendy Barratt (www.wendybarratt.com) for the packing design.

John Carlton for his ideas and support.

Jon Carter (www.cartertoons.com) for the Busy Sid cartoon drawings.

Jenny Cole for providing some fine words.

Gary Courtenay for some great suggestions to improving session 1.

Che Hargreaves (choccacino@hotrnail.com) for the ROBERTA and SCULPT cartoons.

Richard for getting so many of my thoughts onto paper.

Jack Stull (owner@Skyfabric.com) for great editing of the audio scripts.

Finally...PhotoReading is a registered trademark of Learning Strategies Inc.

Session 1: Getting Started

What you want vs. what you don't want . . . . .6 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

What you want: examples . . . . . . . . . . . . . . . .7 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

What you want: 'away from' vs 'towards' ........................................ 9

What gets in the way?: examples . . . . . . . . . ... 12

The price of resisting . . . . . . . . . .

The power of acceptance . . . . . . . . . . . .

Session 2: The Complete Acceptance Process

Session 3: The ROBERTA Model: R&O

Wording your wishes: the SCULPT Model . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . 25

'What's not working' leads to 'what I want' . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . 28

Creating your dream: an example . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34

Session 4: The ROBERTA Model: B&E

Installing new empowering beliefs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49.

Life shocks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50.

Session 5: The ROBERTA Model: R,T&A

What I will start or finish . . . . . . .

Travelling light - clean up your incompletes . 54 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Miracles I have created / heard of in the past. . . . .55 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Logging miracles: examples . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . 57

Session 6: Putting it all together

Precise Next Steps I can take this week . . . . . . . . . . . . . . . . . . . . . . 61. . . . . . . . . . . . . . . . . . .

My promises to myself . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62. . . . . . . . . . . . . . . . . .

Daily agreements for an effort-free life . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63

Session 7: The People Process

People process . . . . . . . . . . . . . . . . . . . . . . . .65 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

"Where are you now ?". reV1Sl

Congratulations on beginning this programme. We're sure you'll have a life­

• Please rate the following statements out of 10.

Please rate the ...

Relationship with your partner

Add any others you see fit

What do you want? What don't you want?

Which list is longer?

What insights can you gain from this exercise?

FEELINGS and EMOTIONS

self confidence PROSPERITY

Take a couple of minutes to write them down.

Here are a few examples to get you started ...

• I am willing to consider that whatever happens as I go through this programme, I'm

• I am willing to adjust my current behaviours and do things differently to create

• I agree to go easier on myself as I go through the programme, and remember to be

You experience or feel the following in each of these places ...

the past the present the future

All negativity comes from denying the present moment.

And the only time you can do anything is right now!

The p rice of resisting...

I You don't feel those feelings fully right now because

We sometimes even feel good about feeling tired,

past, but someone made fun of you, so you've

Arthur Rubinstein was a charismatic pianist who died in 1982. He

Congratulations on beginning this programme. We're sure you'll have a life