Scroll to the bottom of this article and there are many affirmations listed for various subjects

Creating Powerful Affirmations

Patricia Crane -  Ph D

Session  #1

The first step in creating powerful affirmations is to decide specifically what you want.

Think about the major areas of life: 
      Self-esteem             Health                  Wealth             Career              Relationships
Take some time to make a list of what you want in each area.

Self-esteem: I want to accept myself completely. I want to be more self-confident in social situations. I want to express myself more effectively.

Health: I want to exercise regularly. I want to heal ________.
Wealth: I want to increase my income. I want to have $______ in my savings account within six months.
Career: I'd like to be in a career where I feel fulfilled. I want to know my life purpose.
Relationships: I want to improve my current relationship by communicating better. I want more friends. I want a better relationship with my parents.

As you list what you want, be as specific as you can! My friend Norma in England was doing affirmations for job interviews, and she got the interviews but no job! She had to change the affirmation to having a job interview that led to her getting hired.

I've used affirmations to create the wonderful career I have now as an author, trainer, and workshop leader; to increase my income dramatically; to heal some health challenges; and to attract a fantastic relationship. And so can you, once you know the principles and practice them daily!
Another part of creating great affirmations that will change your life is to be AWARE of how you are talking about those areas now. For the next few days, notice how you think and speak about these different areas. Do you hear yourself telling friends that you "never have enough money" or "there are no good men/women out there" or "I hate my job."

What you say and think is continually attracting situations and people to you. If you continue to talk about what you DON'T want, what you DO want is kept away! Even though you may not have what you want in several areas of your life right now, you can begin simply by thinking "I am on a wonderful path of self-discovery and learning how life works. From now on, I do my best to think and speak positively." So, you can say to yourself and tell your friends, "I'm getting better at managing my money" or "I'm confident there is a good relationship for me" or "Right now, this is the job I'm in, so I'll do my best. That way, I'll be ready for the better job when it shows up!"

Over the next few days, DECIDE what you want in different areas of your life, and BE AWARE of how you think and talk about those areas now. Remember, the Cosmic Kitchen WANTS to bring you everything you desire, but you need to be specific.

Session  #2

I hope you've had an opportunity over the last two days to make a list of what you want in life and to become more aware of how you are thinking and speaking about your life.
Now it's time to start actually writing some affirmations.

Cosmic Kitchen orders are always positive, present tense, and personal. You write and state them as though they have already happened. Say,  "I have... I receive....  I am..."

I'll use some of the examples from Session  #1:
Self-esteem: I accept myself completely. I am self-confident in social situations. I express myself effectively.

      Health: I exercise regularly. My body is healthy and energetic.
      Wealth: My income is constantly increasing. I have $______ in my savings account.
      Career:  I am in a career where I feel fulfilled. I know my life purpose.
      Relationships: My current relationship is improved because I communicate well.
      I have friends. I have a good relationship with my parents.

When starting with affirmations, sometimes people feel strange saying something that isn't true- yet! However, remember that your subconscious mind can't tell the difference between the reality "out there" and the one you create inside. So by saying affirmations in the present tense, you are creating a new reality inside. Think of this like an inner compass. Just like the compass on a ship, when you reset it to a new direction, the ship gradually shifts to the new heading. Likewise, your behavior will gradually shift to the new reality.

Another principle for ordering from the Cosmic Kitchen is to include words that convey positive, energetic feelings. Let's use our examples again and add in some words that convey emotion:

      Self-esteem: It feels wonderful that I love and accept myself completely. I am delighted to be self-

      confident in social situations. It feels powerful to express myself effectively.
      Health: I am so happy to be exercising regularly. My body is vibrantly healthy and filled with energy.
      Wealth: It is fantastic that my income is constantly increasing. It feels terrific to have $______ in my

      savings account.
      Career: I am delighted to be in a career where I feel fulfilled. It is so powerful to know my life

      Relationships: My current relationship is so wonderful because I communicate well. I have fabulous

      friends who love and support me. It's super to have a good relationship with my parents.

Practice FEELING as though your affirmations are already true. Even try singing them with gusto, and dancing them with joy. Stand in front of a mirror with your arms open and declare:

"I welcome the fantastic life of my dreams! I am healthy, wealthy, and wise, with wonderful relationships and a fabulous career!"

Session  #3

AOnce you've begun saying and thinking your affirmations, it's important to practice patience. Trust the Cosmic Chef to deliver your order at exactly the right time. One of the biggest mistakes people make when using affirmations is giving up too soon! This would be like not watering your garden because the seeds didn't become grown plants overnight!

Think of yourself as a gardener of your own life, heart, and soul. You cultivate the soil, water, weed, and fertilize to grow a beautiful soul. To grow a wonderful life takes releasing the past, learning to think more effectively with affirmations, and trusting that your beautiful garden will blossom fully in time.

Returning to my playful image of the Cosmic Kitchen, cosmic orders require different amount of preparation. Some have many ingredients that must come together to complete the dish, while others have only a few. Trust the timing for the delivery of your order!

Using meditation and visualization can actually speed up receiving your orders because these practices take you to a more powerful connection with your subconscious mind and Universal Energy.

Meditation is simply a process of focusing your attention on your breath or on a short phrase. This procedure will take you to a quiet and relaxed state. This allows you to balance emotionally, physically, mentally and spiritually. If there were a pill that did that, it would be the most popular one available! When you're in that quiet place, your heart and mind are connected, so doing your affirmations at this level is even more powerful than simply repeating them when you are in your usual conscious state.

Try these methods for meditation:
        - Sit comfortably and relax. Focus your attention on your breathing. As you breathe in, think to

           yourself, "I am...." And as you breath out, think to yourself, "relaxed."
        - Count your breaths from one to four. Simply count mentally each time you exhale, starting with one

           and going to four. Repeat the counting over and over.
        - Think to yourself, "calm and serene" with each breath, or any other phrase that is relaxing for you
         - Imagine yourself in a beautiful, peaceful setting

Once you are relaxed, gently think your affirmations.

Visualizations are imagining, seeing, feeling, or describing something you would like to create. They bring in all of the senses along with affirmations to give your subconscious mind the EXPERIENCE of the reality you are creating. Your subconscious mind doesn't know the difference between the reality "out there" and the one you create inside, so visualizations create a new "inner landscape" that in turn produces results on the outside. Many people say they cannot visualize, yet they can always describe their backyard or kitchen. That is a form of visualization. When we can somehow picture or feel what it is we want, then we're visualizing. It's really that simple. The feeling part is actually more important than really "seeing" the new reality, as the Universe responds most quickly to the feelings you send out.

Again, once you are in a relaxed place, think your affirmations and visualize what your life would be like when they have already happened! Visualize as many details as you can!

Session  #4

Why don't affirmations always work? Actually, they do always work, but here are some reasons why the results you want may not show up in your life:

-You say your affirmations in the morning, but then during the day you continue to talk and think negatively. The Law of Attraction is always working, so if you are sending out contradictory messages, your affirmations won't manifest. Do the best you can to be CONSISTENT in your thoughts, words, and feelings about what you want!

- If you don't feel deserving of what you want or you have inconsistent feelings about what you want, the Law of Attraction will give you the order with the strongest feelings. Let's say you are affirming for a new job paying a lot more than you're making right now. But the order isn't completely clear, because you're also thinking you'll have to work a lot harder at the new job, and you don't want to do that. Until you get clear, the new job can't be delivered. You could affirm "I have a fabulous new job making $_______ a year, working less than I do now, and having more fun."

- Psychologists tell us that most of our ideas about life were formed between three and five years old, so you may need to clear some old menu items before your affirmations manifest. Often, these old ideas aren't even conscious and that is why they are so powerful.

Here are some examples of old menu items:
I'm not a lovable person.
I don't deserve a great life.
I'm not smart enough to be successful.
I'm not attractive enough to be acceptable.
There's never enough money.
Relationships are difficult.
I can't have my dream job.
I have to work hard at a job I don't like and not earn what I'm worth.
Health is a matter of genetics and chance.

If these old menu items are lurking, they are contradicting your affirmations. The more aware you can be of the old ideas, and consciously affirm to release them, the faster the life of your dreams will manifest.

Here are two techniques to help you release the past:

The mirror technique:
 Say your affirmations to yourself looking into a mirror, really looking into your own eyes. Especially say positive affirmations about loving and approving of yourself and how deserving you are. Popularized by author Louise Hay in her best-selling book You Can Heal Your Life, many people have found this technique provides a quantum leap in feeling good about themselves and enhances their self-esteem.

Talk to your Inner Child:
Close your eyes and imagine yourself as a child of five or six. How does the child feel? What does the child need? What comforting and encouraging words from you does the child need to hear? Your consciousness carries all the positive and negative memories from your childhood. There isn't really one "inner child." There are numerous experiences that shaped your ideas about yourself and all of life from every age that are still a part of your conscious and unconscious minds. The inner child exercise is designed to help you remember more of the unconscious beliefs that are limiting you. In-residence workshops are often an excellent way to do healing work with the inner child.

Until your next session, continue saying your affirmations with enthusiasm! At the same time, think about any negative messages you received in childhood that might be negating what you want now. Then use the mirror technique and talk to your Inner Child to let go of the past conditioning.

Session  #5

Mentioned on the Oprah show about The Secret...see P.S. below

 As you saying and thinking your affirmations with enthusiasm, let go of deciding HOW they will manifest. Let the Cosmic Chef decide how you will receive your order. Trust that the Chef has the best combination of ingredients to put together. If you try to decide how, you may be limiting yourself!

As an example, I had completed my master's degree when I started affirming for a teaching job. If I had "outlined," I probably would have called the local community colleges to see what job openings they had. As it happened, the Cosmic Chef arranged for me to teach at the university level, a result that was better than expected, since I had no idea I could teach there without a Ph.D.

Once you have created the affirmation that expresses the result you want, focus lightly on the result, not the process to get there. Shakti Gawain, author of Creative Visualization recommends that you add the phrase "this or something better" at the end of your affirmations.

Here's the difference between intentions, goals, and affirmations:
An intention sets you in a particular direction.
A goal is a measurable event that tells you when you've achieved your goal.
An affirmation declares that you're already there, setting that inner compass.

Example: At New Year's, people often decide they want to lose weight.

Intention: I want to lose weight.
Goal: I am going to lose 10 pounds in January.
Affirmation: I am delighted to be at my goal weight! It feels fabulous.

When people set goals, they usually set tasks that will enable them to reach their goals.

Goal: I want to lose 10 pounds in January.
          Tasks: I will start exercising at least 3 times a week.
         I'll go on a low carb diet and purchase only food that fits that diet.

It's a good idea to do affirmations along with tasks:
I love exercising 3 times a week! It's easy for me to fit exercise into my schedule. I truly enjoy the delicious, healthy low carb meals I am making for myself.

Also visualize yourself exercising, eating healthy, and wearing clothes a size smaller.

Stay focused on what you want. So, even if you don't get to exercising one week, or your food choices aren't as healthy as they could be, DON'T CRITICIZE YOURSELF. Simply continue with your affirmations and visualizations, KNOWING that your inner compass is being reset.

Session  #6

When you're practicing affirmations, there is a tendency to want to do something to make them happen. As you learned in the last lesson, this is a function of goal setting, where you set a goal, list all the tasks you need to do to reach the goal, and then complete each task. In contrast, when you are doing affirmations, you want to allow your inner wisdom to guide you in the right balance between action and allowing.

In my book there are many personal stories from myself and others, where we said our affirmations and the results just "fell into our laps."

 Here are some examples:
While working as an administrator for a large worksite wellness project, I began affirming for a teaching position. A few months after I started this affirmation, I received a phone call from a university professor I'd never met asking me to take his position when he went on a year's sabbatical. A mutual friend had given him my name. I taught at the university for eight years.

Elizabeth and John-Paul were affirming for their perfect home. They didn't feel like doing a lot of looking. One day they saw an Open House sign and spontaneously stopped in. This was the only house they looked at, and later bought.

My friend Sue, a lawyer, wanted a new position, but kept resisting completing her resume. She began affirming and a few months later received a phone call "out of the blue" for a new position. 

Does this mean you never take action toward the fulfillment of your affirmations? No! It means you ask for and listen for GUIDANCE in when to act and when to just let things happen. Regular meditation will help you HEAR the inner guidance.

Practicing visualizations regularly for what you want will also speed up the process of receiving your good. One of my mentors offers some remarkable information about visualization:
 For every 17 seconds that you visualize clearly, you save 20 hours of work (all the doing stuff.)
    For every 34 seconds that you visualize clearly, you save 20o hours of work. Wow!
    For every 68 seconds that you visualize clearly, you save 2,000 hours of work Incredible!

Now, given the choice, would you like to commit to at least 68 seconds of visualization a day to save 2,000 hours?? The key word here is CLEARLY visualized. Keeping your mind clearly focused for even 68 seconds can be challenging. That's why it 's important to do several minutes of visualization daily.

When I wake up in the morning, I immediately start a gratitude list in my mind. I thank Spirit for all the wonder in my life, and yes, even the challenges, as I know they are a part of my growth. Then I meditate and visualize, along with my affirmations. Often, I will do some additional visualization during the day.

Commit to starting a routine where you consciously spend time daily with your affirmations and visualizations. And remember to FEEL them as strongly as you can.

Session  #7

Many people have difficulty BELIEVING they deserve a wonderful life because of old beliefs from childhood. So they start using affirmations, and may have some initial success, but then the old unconscious beliefs show up and it seems as though their affirmations aren't working. When this happens, it's simply a sign that there is more clearing out to do!! In fact, clearing out the limiting beliefs is an ongoing process. Our conscious minds are actually very small compared to the unconscious, where everything that has ever happened to you, along with the feelings, are stored. The analogy of an iceberg is often used for the comparison of the conscious and unconscious minds. When you see an iceberg above the water that is only a small amount of the total iceberg, as most of it lies hidden underneath the water.

Believing that you DESERVE a wonderful life is a foundation for all your other affirmations; so it's important to take time to really clear out any feelings of not deserving. Here are some additional ideas for clearing the past:

The clustering technique:
To use the clustering technique you take a blank piece of paper and write a topic in the center of it with a circle around it. You might write, "What I believe about myself" or "money and material things" or "relationships" or "my perfect career." Then you quickly write as many associations as you can around the topic. Do this quickly so you don't start thinking logically about it. After about ten minutes, stop and review what you've written and then start creating affirmations for the associations you want to change. For example, if "money and material things" was in the center and one of the ideas you wrote was "never enough," then you would write out an affirmation like: "I ALWAYS have enough money to pay my bills ahead of time and have plenty left over for fun."

Write the affirmation and response:
This process helps you identify the reasons a part of you is telling you why you can't have what you want. It really brings out some of the unconscious blocks. Take a piece of paper and make two columns. In the first one, write your affirmation. In the second column, write the immediate response that pops into your mind. Write the affirmation again, and then the response. Usually, as you write the affirmation over and over, the negative responses shift into positive ones. You are reinforcing the new belief, and your subconscious is accepting the new belief.

Affirmation                                           Response
I deserve to have a wonderful life          You're kidding- with your background?
I deserve to have a wonderful life          No way. You're not smart enough.
I deserve to have a wonderful life          Why you?       
I deserve to have a wonderful life          Well, maybe
I deserve to have a wonderful life          It's a possibility
I deserve to have a wonderful life          I'm willing to believe it
I deserve to have a wonderful life          Yes, Yes!

Important: To accomplish the clearing out, you need to actually DO these exercises, not just read about them. Yes, I know you're busy. But if you are REALLY serious about having a wonderful life, you will love yourself enough to set aside time to do the inner work. Especially if you feel stuck in some area, the affirmation/response exercise is excellent for discovering what your unconscious mind is holding onto.

Session  #8

Cultivate the attitude of gratitude and you will experience miracles. Be grateful for everything in your life right now, yes, even the challenges. At any one moment, there is probably more RIGHT with your life than is wrong with your life. But where do most people focus? Yep- on what's wrong.

Although I had been studying the principles in this course and applying them for some time, after my separation and divorce I was feeling sad and lonely (even though it was my decision to separate.) I wasn't feeling loved. Every morning I was waking up feeling mildly depressed. Then I began a daily ritual of gratitude as soon as I woke up. I expressed gratitude for the loving friends in my life, my family, the co-workers in my office, the love I felt for myself, the lovely little apartment I had found, the fact that I lived just a few miles from the beach, my good health, and on and on! Within a very short time, I was feeling happy and excited about life again. The simple act of taking a few minutes to express gratitude created a wonderful shift in my attitude.

Remember, the Universe brings you more of what you focus on. So when you practice gratitude and focus on the good, the Universe brings you more of that.

Can you feel gratitude even for the challenges? Yes, because you know the challenge is offering you an opportunity to go deeper with your own healing process. Since you don't want more of the challenge, however, your focus is on gratitude for the learning it is bringing you, not on the problem itself. You an also express gratitude that Spirit is providing the perfect solution to create a shift. 

Session  #9

Persistence, Trust, Detachment, and Fun!

At this point in the e-course, I hope you have written out many affirmations for yourself, practiced meditation and visualization, and begun to see some results for your efforts. If you haven̢۪t seen results yet, don̢۪t be discouraged! A challenge people often have with practicing affirmations and visualization is that they don̢۪t practice regularly or they give up too soon. Persistence is a very important part of the practice! Think about how many years you̢۪ve spent thinking in negative ways! Fortunately for us, it doesn̢۪t take an equivalent number of years to turn things around. By FEELING your new reality, you can neutralize the past quickly. If you̢۪re having difficulty setting aside the time for your practice, affirm? I EASILY find time to practice my affirmations and visualizations. I deserve a wonderful life. I love myself enough to take the time to practice my new skills.

Listening to affirmations while you̢۪re driving or engaged in other tasks that don̢۪t require full attention is an excellent way to help your subconscious mind absorb the new ideas you want to embrace. Tape your affirmations (with enthusiasm!) and listen to them often. Or purchase my audio CD set and listen to it often. The more you can reinforce the new beliefs, the more quickly your life will change.

Cultivate a sense of trust while you are waiting for your orders to be fulfilled by the Cosmic Kitchen. If I told you that you would receive a check for $1,000 next week, or the relationship of your dreams was only 2 months away, or your ideal career would materialize next year, or your health would improve very soon, how would you feel? Practice feeling that way now! The Universe really does want you to be happy and fulfilled in every area. When you trust that the best for you is going to happen, you stop worrying about? When? When you stop worrying, the Law of Attraction can bring you what you want more quickly because there is no resistance in the form of negative energy. Practice vibrating in the energy you want. 

Ironically, detaching from the outcome of your affirmations is also important. Detachment is a part of the trusting process. Detachment means to give up caring about whether you will get what you want. Why? Because your conscious mind will stop trying to figure out HOW you can get what you want, and this again allows the Law of Attraction to act in the best way for you. So after you write down your affirmations for a wonderful relationship and visualize and feel it being a reality, let go of ANY concern about whether or not it will show up. Do the same for any other affirmations. Be happy right now.

In addition to being happy, have fun with all of these ideas! Affirm for fun things like vacations, weekend activities, whatever you want. Affirm for things you really don̢۪t care whether you get them or not, because when they show up easily, it helps you develop more trust in the Universe. You may have already read the story in my book about how I affirmed for flowers on Valentine̢۪s Day one year when I wasn̢۪t dating anyone. The flowers didn̢۪t show up exactly on Valentine̢۪s Day, but they did a few days later from an unexpected source.

Session  #10

Affirmations and visualizations are not just an individual process. You are a part of the universal whole. The ripples of joy and laughter you create when you practice the techniques literally flow out across the world- even the cosmos! There is a saying that when a butterfly flaps its' wings in Japan, the weather around the world changes. Along the same lines, when you change your thoughts, the change affects everyone. Thus, working with affirmations and visualizations helps the world raise its vibration. We are at a time in history when the world could certainly use more peace and love. So as you practice these techniques on a daily basis, know that you are helping everyone.

I started this e-course asking you to become aware of how you think, feel, and speak about the different areas of your life. It's important to continue the process of being aware, especially in times of challenge, when it's easy to slip back into negative thinking. Remind yourself on a daily basis to pay attention to your thoughts and whether they are attracting what you WANT or what you don't want. This doesn't mean you ignore your feelings, but if you are experiencing negative feelings like anger or frustration, acknowledge them and then say to yourself, What thoughts could I choose right now to feel happier and more peaceful??

Affirm: I am a being of light and love. I now choose to focus on thoughts of peace. I welcome more joy into my life. I am so grateful to the Universe for providing an abundant life for me. I know that Spirit has the solution to any challenge I might face in my life. I am guided by Spirit in the perfect unfolding of all situations.

Look in the mirror, open your arms and joyfully say your affirmations. Write them with pens of different colors.  Sing them in your car and around your house. The vibration of joy is so powerful; the Universe will shower you with good.
Inspiring people the world over to a higher level
of thinking about who they are, what they've got,
and how to have a more powerful positive impact
on the world around them.
Patricia Crane, Ph.D. and Rick Nichols



- My body is healthy and functioning in a very good way.

- I have a lot of energy.

- Every Cell in my body vibrates with energy and health

- Loving myself heals my life. I nourish my mind, body and soul

Love and Happiness

- I radiate love and happiness.

- I am surrounded by love.

- I have good and loving relations with my wife/husband.  

-I love myself for who I am.

- My life is a joy filled with love, fun and friendship all I need do is stop all criticism, forgive, relax and be open.

- I choose love, joy and freedom, open my heart and allow wonderful things to flow into my life.

- I know that I deserve Love and accept it now
- I give out Love and it is returned to me multiplied

- I rejoice in the Love I encounter everyday



- I am a confident and positive person, and confident and positive persons gravitate toward me everyday.

- I know who I obviously am and what I like in personal relationships.

- I am attracting powerfully positive and healthy people into my life.

- I am caring, smart, supportive, loyal, and fun to be with.

- I feel completely at ease and comfortable with all types of people.

- I am winning in all my relationships.

- I am a positive and valuable contributor to my relationships.

- I possess complete ability to articulate my thoughts and feelings to everyone, and I express myself wisely.

Self Esteem

-  I am sure of my ability to do what is necessary to improve my life.

- If I make mistakes, I am able to give myself the benefit of the doubt.

- I feel worthy as a person.

- I am able to take risks and try new things without fear.

- I feel good about the way I do my job.

- I feel about myself pretty much what others think of me.

- I have compassion for myself and the way my life has developed.

- I am deserving of all the good things in my life.


- My mind is calm.

- I am calm and relaxed in every situation.

- My thoughts are under my control.

-I deserve to relax more and take it easy.

-I can handle all changes that come my way.

-There is nothing I cannot handle.


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