Refresh Radiate Restore 3+Simple+Steps+eBook

3 S IMP LE S TE P S TO: REFRESH, REST ORE A ND RA DIAT E
Table of Contents
Copyright 2022-2024 Dr. Sue Morter LLC. The Energy Codes®, BodyAwake®, Energy Man® drawing, and the Quantum Flip® are registered trademarks of Dr. Sue Morter LLC. All rights reserved.
INTRODUCTION: WELCOME TO YOUR WELLNESS REVOLUTION............................... 4
STEP ONE: REFRESH AND IGNITE RADIANT ENERGY FLOW........................................6

l Introduction: Welcome to Your Wellness Revolution
l Awaken Body and Mind: Explore Mindful Movements
and Breathing Techniques
l Ignite Radiant Energy Flow: Harness the Power of The Mind,
Activate Gratitude, and Carve Pathways to Success
Dr. Sue Morter LLC ©
l Embrace Stress as a Catalyst for Growth and Prioritize Rest

by Calming the Mind and Body
STEP TWO: RESTORE THE ENERGY OF EMOTIONS........................................................14
l Embody Vibrancy: Unleash the Dynamics of Emotional Energy,

Release and Renewal of Old Patterns, and Attain Emotional
Fluidity and Fulfillment
l Achieve Mind-Body Synergy: Harmonize Your Energy Centers
and Live Authentically Aligned
l Cultivate Practices for Enhanced Emotional Flow, Embody
and Integrate to Dissolve Gaps–for Optimal Energy Flow
STEP THREE: RADIATE THE INHERENT ENERGY OF “YOU!”....................................... 23

l Fuel Your Body and Mind with Nutrition
l Connect with the Healing Frequency of Nature
l Activate the Transformative Power of Love
l Embrace Your Wellness Journey, with Continuous Growth and
Transformation, and Leave a Lasting Legacy of Vibrant Energy
Copyright 2024 by Dr. Sue Morter LLC.

All rights reserved. Further information can be obtained from:
Morter Institute for BioEnergetics • 10385 Commerce Drive, Suite 120 • Carmel, Indiana 46032
www.DrSueMorter.com • info@DrSueMorter.com • (855) 872-8700
Disclaimer: This content is for informational and educational purposes only and is not intended to diagnose medical or psychological
conditions nor to claim to prescribe, prevent, treat, mitigate or cure such conditions. The information contained in the program
is not intended to replace a one-on-one relationship with a doctor or mental health professional. All viewers of this content are
advised to consult their doctors or qualified health professionals regarding specific health questions and before beginning any
new exercise, nutrition, or lifestyle program. Individual results may vary, and no guarantees of specific outcomes are made.
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About the Author
I’m Dr. Sue Morter, Master of Bioenergetic Medicine,
International speaker and teacher, and author of the bestselling
book, The Energy Codes: The 7-Step System to Awaken Your
Spirit, Heal Your Body, and Live Your Best Life.
I’ve been a doctor and teacher for close to 40 years, blending

contemporary science with ancient spirituality to bring healing,
wholeness and the awakening of full human potential to my
patients and students. I’ve had the honor of teaching hundreds
of thousands of people around the world through my books,

seminars and The Energy Codes® coursework offered through
the year-long LiveAwake!® mentorship program. My teachings
help individuals discover the truth of who they are and activate
the true healer within, allowing them to heal their life on every
level while consciously creating a life experience of vibrant
health, vitality, and joy that they love.
Founder of Morter Institute, an organization committed

to teaching individuals self-healing techniques and a new
approach to life based on Quantum Science, creator of
BodyAwake® Yoga – a comprehensive system to activate
consciousness in the body using the ancient principles and yoga
practices, and developer of a comprehensive healing technique
called Spiritual B.E.S.T. I spend more than 250 days a year
teaching coursework and being interviewed – both online and
in-person, reaching hundreds of thousands of students around
the world. I also lead JourneyAwake® excursions to sacred sites
across the globe, am the host of Healing Matrix on Gaia TV and
co-teacher of Your Year of Miracles. I am also an E-RYT-200 and
RYT-500 yoga instructor.
I do all of this and more because it is my deepest passion to

help individuals wake up to the Truth of who they are and
reclaim their ability to heal their lives while becoming an
exceptional healing presence in this world.
But it wasn’t always this way…
When I was a doctor in the clinic treating patients all day

long, I never dreamed all of this would be my life. However, I
had a passion and a deep knowing that I was meant to reach
humanity on a global scale because I knew how life-changing
this work could be for so many.
This is why I am glad this ebook has found its way to you.
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Introduction
Welcome to 3 Simple Steps to Refresh, Restore and Radiate a quantum wellness
journey that empowers you to revitalize mind, body, and spirit. In the following pages, you’ll
jump into an enriching exploration of self-discovery, restoration, and the authentic expression
of the True you, the hidden healer within.
In today’s demanding world, it’s easy to feel depleted and disconnected. However, within
these steps lies the match to reigniting your inner spark and reclaiming your passion for life.
Beyond mere physicality, we are beings of energy, influencing every aspect of our existence,
from our thoughts to our emotions. This energy is pivotal in unlocking the true self and
attaining vibrant energy flow and inner harmony.
Through mindful practices and intentional actions, you’ll learn to tap into and refresh this
energy source, restoring equilibrium and radiating vitality not only to your own system,
but to those around you as well.
STEP 1: REFRESH: This initial step introduces techniques to invigorate your senses
and replenish your energy. We’ll go over ways to energize and refresh with morning
and evening practices to incorporate into your day. From revitalizing mindfulness
exercises to rejuvenating movement practices, you’ll awaken your body and mind to
heightened levels of vitality and awareness.
STEP 2: RESTORE: Moving forward, we’ll jump into essential practices of restoration,
nurturing your inner well-being and replenishing your reserves. We’ll cover important
topics such as the role of stress in our lives, cultivating nurturing self-care habits, as we
discover the truth behind the “blocks” in our system and how to heal them once and
for all. By doing so, you’ll establish a robust foundation of energy from which to thrive.
STEP 3: RADIATE: In the final step, you’ll harness the power of your refreshed
and restored energy to emanate vibrancy outward by fueling your body with
wholesome nutrition (beyond just the foods you eat), connecting to the healing
power of nature, and activating the transformative power of love. You’ll leave a lasting
legacy of vitality wherever you go by aligning with your authentic passions, fostering
harmonious connections, and embracing ongoing growth and transformation.
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I hope that you walk away from this 3 Simple Steps to Refresh, Restore and Radiate
ebook feeling a renewed sense of knowledge, and inspiration to guide you on your path to
wellness. Whether you’re seeking balance, rejuvenation, or simply a deeper understanding of
your own energetic nature and well-being, this journey is yours to embrace – not just a distant
goal but a tangible, attainable reality.
Let’s kick-start this journey together, guided by the principles of refreshment, restoration
and radiant expression. Through these simple yet profound steps, may you rediscover the
boundless energy within.
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Step #1:
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REFRESH AND IGNITE RADIANT ENERGY FLOW
Step 1: REFRESH AND IGNITE RADIANT ENERGY FLOW
Let’s jump into how our thoughts shape our experiences and our entire being. It’s fascinating
when you think about it. Quantum science reminds us that our thoughts aren’t just passing
ideas; they’re powerful energetic vibrations that shape our reality.
Our brains have this incredible characteristic called neuroplasticity, which allows us to rewire
our neural pathways and transform our lives from within. Every thought we have is like a
brushstroke on the canvas of our experiences, aligning us with the limitless potential of the
universe. It’s empowering to realize that our conscious observation can influence the very
fabric of reality through the lens of quantum mechanics. Each of us holds the ability to create
our own reality. With every thought, we raise or lower our energetic frequency.
Now, let’s talk about shifting your perspective. Every experience, whether interpreted as
good or bad, serves a purpose in your growth and development. Stepping into your role as
conscious creator means learning to perceive every experience as working in your favor.
Stress often emerges as a formidable adversary, threatening to erode our well-being and
resilience.
Yet, what if we could shift our perspective and view stress not as an enemy to be feared,
but as a catalyst for personal growth and transformation? Well…we absolutely can. To
truly harness the transformative potential of stress, we need to first shift our perspective,
recognizing it not as a hindrance but as a natural and inevitable aspect of the human
experience.
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Stress, in its essence, is neither good nor bad—it simply is. It is our response to stress that
determines its impact on our lives. By reframing our relationship with stress and embracing it
as a catalyst for personal growth and evolution, we unlock the power to transform adversity
into opportunity.
Challenge yourself to reframe your perspective on stress, viewing it not as a threat but as
a messenger bearing valuable insights and opportunities for growth. Cultivate a mindset
of empowerment, recognizing that every challenge you face serves as an invitation to rise
above and emerge stronger, wiser, and more resilient than before. Rather than allowing stress
to overwhelm you, channel its energy towards positive action, using it as fuel to propel you
forward.
ACTION ITEM: Journaling is a powerful tool for shifting perspective and uncovering the
inherent value in challenging experiences. Here are a few journaling prompts to get started in
making this perception flip!
DAILY REFLECTION: At the end of each day, reflect on one specific stressor you
encountered. Describe how you initially perceived it and then explore alternative
perspectives. How might this challenge be serving your growth or leading you towards a
positive outcome? How could this situation be working in your favor?
GRATITUDE DIVE: Choose one of the most significant stressors you’ve faced recently. Take
a moment to express gratitude for the lessons it has brought into your life. Write down at
least three things you’re thankful for in relation to this specific challenge. Feel the liberation of
energy in your system as you shift from a state of resistance into a state of gratitude.
EMPOWERMENT INQUIRY: Think about a current stressor that you feel particularly
overwhelmed by - maybe it’s your job, a situation with a friend or family member, or the state
of the world in general. Journal about how you can reclaim your power in this situation by
leaning into love. How can you love into this situation, or see where love is present? What
actions can you take to shift from feeling powerless to feeling loving and empowered?
LESSON EXTRACTION: Reflect on a past stressor that you’ve already overcome. What did
you learn from that experience and in what ways did you grow? How have the lessons you
gained helped you navigate similar challenges in the present or future?
FUTURE VISIONING: Envision your ideal outcome for one of the stressors you’re currently
facing. Write a detailed description of how you would like this situation to unfold in the
best possible way. Envision who you would be in this ideal situation. Feel in your body how
that version of you would show up. Once you’ve tapped into this vibrational frequency of
this version of you, brainstorm actionable steps you can take to move closer to that desired
outcome.
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These journal prompts are designed to guide you through a process of reflection, gratitude,
empowerment, and forward-thinking, helping you reframe your perception of stressors and
uncover the growth opportunities they hold.
By reframing how you perceive stress and infusing your daily life with gratitude, you’ll cultivate
a radiant energy that uplifts not only yourself but also those around you.
MORNING AND EVENING ROUTINES TO REFRESH OUR DAILY LIVES
Everything is energy. The more we can awaken and align with the Universal energy flowing
through our system every moment, the more expansive and abundant our lives become. I’ve
discovered immense value in maintaining this awareness by starting and ending each day with
intentional practices to set myself up for success.
Here is a simple morning practice to kickstart your journey of energy activation, and align with
the Universal flow of energy.
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REFRESHING MORNING
ROUTINE
1. Begin by finding a quiet space
where you can center yourself
without distraction. Take a few
moments to ground yourself,
feeling the support of the
earth beneath you and the vast
expanse of the sky or cosmos
above.
2. As you stand with your feet

hip-width apart (or sit tall and

strong), close your eyes and
take several deep belly breaths,
allowing your awareness to settle
into the present moment.
3. With each inhale, envision

drawing in vibrant energy from
the universe, visualizing it as a
radiant light entering your body
through the crown of your head.
4. Feel this energy flowing down through your entire being, filling every cell with vitality
and life.
5. As you exhale, release any tension or stagnant energy that may be weighing you down,
allowing it to dissolve and dissipate deep into the Earth beneath you. With each breath,
feel yourself becoming more rooted in the grounding energies of the Earth, growing even
more expansive and alive as if you are a beacon of light shining brightly in the darkness.
6. Continue this practice for a few minutes, allowing yourself to fully immerse in the sensation
of energy flowing through your body. By doing this, you are activating the power of your
mind, breath, and body combined as you open a channel or pathway of rejuvenating
energy from the cosmos, allowing it to reinvigorate and refresh your system with each and
every breath.
7. When you feel ready, gently open your eyes and take a moment to express gratitude
for this abundant source of energy as well as the gift of this new day and the boundless
potential it holds.
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8. By incorporating this morning energy ritual into your daily routine, you set the intention
to awaken the dormant energies within you, paving the way for a day filled with vitality,
clarity, and joy. As you continue to explore the principles of energy activation, you’ll unlock
new levels of awareness and empowerment, harnessing the boundless potential that
resides within you.
RESTFUL EVENING ROUTINE
Quality rest and rejuvenating sleep are often sidelined in our fast-paced lives, yet they are
indispensable for our vitality and well-being. However, achieving restorative sleep isn’t
just about hitting the pillow; it’s about calming the mind and body to create an optimal
environment for rejuvenation.
Many of us grapple with incessant rumination, unable to silence the mental chatter that
accompanies us into the night. This relentless mental activity not only sabotages our ability to
unwind but also disrupts the quality of our sleep. Therefore, mastering the art of calming the
mind becomes paramount.
But calming the mind isn’t just about switching off intrusive thoughts; it’s about cultivating a
state of inner peace and tranquility that transcends the chaos of daily life. One effective way
to achieve this is by turning our attention inward, focusing on the sensations of the body and
the rhythm of our breath.
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By learning to breathe deeply and consciously, we can anchor ourselves in the present
moment, gently guiding our awareness away from the tumult of the mind. Learning to calm
the body paves the way for a more restful sleep and a more vibrant waking experience.
Imagine harnessing this energy, this sense of vibrant aliveness, and carrying it with you
throughout your day. This is the promise of learning to calm the body and mind: it opens the
door to a more energetic experience than even sleep can provide.
Incorporating this practice into your routine can be transformative, serving as a potent
antidote to the stresses and strains of daily life. Embrace the transformative power of breath
and movement, and awaken to the boundless energy that lies within.
ACTION STEPS:
1. CREATE A CALM ENVIRONMENT: Begin by setting up a serene space for relaxation.

Dim the lights, silence distractions, and ensure you’re in a comfortable position where you
can fully relax.
2. FIND A COMFORTABLE POSITION: Lie down on your back or sit comfortably, allowing
your body to settle into a relaxed posture. Close your eyes gently and bring your attention
inward.
3. EXHALE FIRST: Start with a deep exhale, releasing any unwanted sensations or tension
you may be holding onto. Empty your lungs completely, letting go of any worries, stress,
or rumination with a full breath out.
4. INHALE DEEP INTO THE BELLY: After fully exhaling, take a slow, deep breath in
through your nose, allowing your belly to expand as you fill your lungs with air. Feel the
breath travel down into your abdomen, filling you with a sense of calm and groundedness.
5. FOCUS ON THE BODY: With each inhale, bring your attention to the sensations in your
body. Notice the rise and fall of your belly with each breath, feeling the gentle rhythm of
your own natural cadence.
6. RELEASE TENSION WITH EACH EXHALE: As you exhale, imagine releasing any
remaining tension or tightness in your body. Let go of any physical discomfort or stiffness,
allowing your muscles to soften and relax with each breath out. Move through your body,
squeezing any tension, and releasIng it.
7. CONTINUE THE BREATH: Repeat this deep exhale followed by a deep belly breath for
several rounds, allowing each breath to deepen your sense of relaxation and connection to
your body.
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8. ANCHOR IN THE PRESENT MOMENT: As you continue with the breathwork, anchor
yourself in the present moment. Let go of thoughts about the past or future, and simply be
with the sensations of your breath and the feelings of relaxation in your body.
9. EXPRESS GRATITUDE: Take a moment to express gratitude for this time you’ve
dedicated to nurturing yourself. Acknowledge the power of your breath and the wisdom of
your body to guide you towards relaxation and inner peace.
10. TRANSITION TO SLEEP: Once you feel fully relaxed and centered, allow yourself
to naturally transition into sleep if bedtime is near. If not, simply bask in the feelings of
calmness and tranquility you’ve cultivated through the breathwork.
By incorporating this breathwork practice into your evening routine, you can effectively calm
rumination, release tension, and cultivate a deeper connection with your body, setting the
stage for restorative sleep and waking with energy you’ve never experienced.
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Step #2:
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RESTORE THE ENERGY OF EMOTIONS
Step 2: RESTORE THE ENERGY OF EMOTIONS
Stress, and sleep deprivation among other things, can often lead to our inability to regulate
our emotions. Let’s dive into how to restore our energy flow - to propel us forward on our
wellness journey.
As part of the human experience, emotions serve as the vibrant hues that color our lives.
Each emotion is simply a different vibrational frequency existing on the full spectrum of
wavelengths that make up the Universe. Embracing the vibrations of ALL emotions invites
us to explore the depths of our emotional landscape, understanding the energetic impact
of different emotions and learning to navigate and harness their energy for our greater well-
being.
Emotions are not just fluctuating feelings, they are potent forces that shape our interactions,
experiences, and ultimately, our existence. Learning to understand these energies is like
learning a new language - a language that speaks directly to the soul. It asks us to listen, to
observe, to feel. It takes practice, patience, and time. But oh, the rewards! For when we begin
to understand this language, we unlock a world of wisdom that lies within us.
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Emotions, my friends, are not meant to be caged. Like a river, they need to flow freely. When
we suppress them, ignore them, they weigh heavily on our spirit, creating blocks that hinder
our progress. That gnawing discomfort, that nagging indecision, that physical lump in your
throat? These sensations are signs, signals from our bodies, urging us to assimilate and
integrate these trapped emotions.
Ignoring or repressing our emotions can lead to physical, mental, and spiritual health issues.
It’s like trying to hold back a river – eventually, it will overflow. But what if we could channel
this energy?
Do we dare to explore our emotional landscape? To venture into the depths of sadness,
ascend to the heights of joy, and brave the tumult of anger? To face life’s challenges with
grace and enthusiasm, we must gather these scattered parts of ourselves and bring them
home. This journey begins by acknowledging our gaps, often referred to as blocks—those
spaces in our circuitry that disrupt our energy flow. They’re not blockages, but rather gaps
needing to be bridged. These fragments of our past, remnants of unexpressed emotions,
and echoes of old wounds are not burdens to bear. They are invitations to build circuitry and
reveal wholeness.
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Through embodiment and integration, we can restore the natural energy flow. We can fill
the gaps that stand in our way. And when energy flows freely within us, it flows in our lives.
Everything begins to align, like pieces of a puzzle coming together.
It’s all about shifting the focus from the MIND to the BODY and allowing the energy to flow
as it’s meant to. It’s about opening ourselves to new frequencies and embracing the here and
now. By accessing the wisdom within our cellular memory through breath and intentional
movement, we allow emotions to flow freely and be fully expressed.
ACTION STEPS: EMBODIMENT EXERCISE
1. Find a quiet and comfortable space where you won’t be disturbed.

2. Take a few deep breaths to center yourself and bring your awareness into the present
moment.
3. Close your eyes and tune into your body. Notice any areas of tension or discomfort.
4. Reflect on the passage you’ve read about the importance of acknowledging and
channeling emotions.
5. Choose one emotion that you’ve been avoiding or suppressing recently (e.g., joy, sadness,
anger).
6. Allow yourself to fully experience this emotion without judgment. Notice where you feel it
in your body and how it manifests physically.
7. If it feels safe, express the emotion through movement. You might dance, stretch, or
simply allow your body to move intuitively. Breathe deeply and feel the flow of your
energy. Feel it flowing like a river. Follow the flow, and bring your attention wholly to the
body. Out of the mind, and into the body.
8. As you move, breathe into any felt areas that may feel tight or that are restricting the flow
of this emotion and allow them to integrate into your system.
9. Continue to breathe deeply and stay present with whatever arises. Keep breathing and
moving the energy through, as you send love to each area of felt tension, hugging it from
the inside. Visualize the gaps connecting, and your energy flowing freely like a river.
10. When you feel ready, gently bring your movement to a close and take a moment to rest.
Journal and reflect on your experience. How did it feel to fully acknowledge and express this
emotion? Did you notice any shifts in your energy or perspective?
Consider making this embodied emotion exploration a regular practice to deepen your
understanding of yourself and how emotions manifest in your life. Recognizing how emotions,
if not integrated, can affect physical, mental, and spiritual wellness.
When energy flows freely within us, it mirrors the flow in our lives. Your challenge is to remain
present, to breathe, and to allow things to unfold naturally. Overanalyzing or attempting to
control situations, events, or people depletes energy and disrupts its natural flow. And how
do we accomplish this? By moving the energy through our central channel.
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EMBODIMENT OF ENERGY CENTERS
Let’s talk more about this channel, and the energy centers in the body, or chakras. I go into
this in much more detail in my upcoming free event focused on activating energy for your self-
healing journey. Click here to learn more—but here is a little overview for you here, so that
you can start working with these energy centers to transform your life.
In Step 1, “Refresh and Ignite Positive Energy Flow,” we learned how to draw vibrant energy
from the Universe, allowing it to enter through the crown of the head, moving it through the
body and letting it dissipate into the earth beneath us. The breathwork we practiced moved
the energy through the river, through our central channel.
The central channel is our energetic highway, the conduit through which our life force flows.
It is the bridge between our physical body and our spiritual essence. Our goal is to get this
energy moving - up and down, back and forth. Not merely around us, but within us to be IN
the body.
Central to wellness is the ancient wisdom of the chakra system—a network of energy centers,
each corresponding to different aspects of our physical, emotional, and spiritual selves,
representing various states of consciousness within the body. Understanding and nurturing
these energy centers can profoundly influence our overall well-being, and can help restore
balance within.
The chakra system consists of seven main energy centers aligned along the spine, each
associated with specific functions and attributes. From the root chakra, governing our sense of
security and survival, to the crown chakra, connecting us to divine consciousness, each plays a
vital role in our wellness.
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Each of us is here for a unique purpose, guided by the deepest stirrings of the
soul. It’s as if we’ve orchestrated our arrival into this life, planning it out. Yet,
there are parts of ourselves that remain unaware of this grand design, parts
where the circuitry isn’t quite integrated. This is where the journey of chakra
activation begins.
At the base of our being lies the root chakra, the foundation from which our journey
unfolds. It’s here that we anchor our connection to the physical world, embodying
our sense of security, stability, and belonging. When the root chakra is activated and
integrated, we step into our own magnificence with grace and ease, knowing that we
are divinely supported.
Moving upwards, we encounter the sacral chakra, the seat of creativity, passion and
wisdom. This is where we remember the truth of our essence as magnificent creators,
even amidst the ebbs and flows of life’s experiences.
When our sacral chakra is awakened, we reclaim our wisdom and presence in
relationships and engagements, no longer losing ourselves but instead, standing tall in
our authenticity.
In the radiant center of our being resides the solar plexus chakra, the locus of personal
power and self-assurance. Here, we recognize ourselves as divine beings, grounded in
love and multidimensionality. When the solar plexus chakra shines brightly, we navigate
the world without hesitation, emanating grace and confidence in all that we do.
As we journey deeper within, we encounter the heart chakra, the seat of unconditional
love and compassion. Here, we recognize that regardless of external circumstances, we
are eternally loved. When the heart chakra blooms, we move through life with an open
heart, radiating love and kindness to all beings.
Ascending further, we arrive at the throat chakra, the gateway to authentic expression,
action, and communication. Here, we speak our truth with clarity and integrity,
manifesting our desires without hesitation. When the throat chakra is activated, we
honor our voice and engage in collaborative, grace-filled action with others.
At the center of our forehead lies the third eye chakra, the seat of intuition and inner
intelligence. Here, we transcend the boundaries of space and time, accessing past
life experiences and multidimensional realities. When the third eye chakra is open
and active, we awaken to our eternal nature, living in practical alignment with our
highest truth.
Finally, we reach the crown chakra, the pinnacle of spiritual awakening and unity with
the divine. Here, we realize our interconnectedness with all of creation, serving as
vessels of love and light in the world. When the crown chakra blossoms, we embody
the fullness of our being, experiencing life as a sacred and purposeful journey.
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Embodiment is the key to unlocking the full potential of our chakra system. It’s about bringing
these levels of consciousness online, making them active parts of our daily lives. Through
activation practices we learn to sense, feel, and know the awakening of our chakras within our
own bodies.
By embracing these techniques, you empower yourself to harness the transformative power
of energy healing and inner alignment, fostering a sense of vitality, harmony, and well-being
throughout every aspect of your life.
LET’S WALK THROUGH A PRACTICE TO AWAKEN THESE ENERGY CENTERS.
Take a few deep breaths, allowing yourself to settle into the present moment. Visualize roots
extending from the base of your spine, reaching deep into the earth like the roots of a mighty
tree. Feel yourself grounded and supported by the earth’s energy, anchoring you in the
present moment.
ACTION STEPS:
Take a moment to set an intention for your practice. This could be to balance
your energy centers, integrate felt gaps, or simply to cultivate a deeper sense
of inner peace and harmony.
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1. Bring your awareness to the base of your spine, the location of the root chakra. Visualize
a vibrant red energy center here, like the roots of a tree grounding you firmly to the earth.
With each inhale, imagine drawing up nourishing energy from the earth below. From that
place, take a deep breath in, and move the energy down through this central channel–into
the expanded belly.
2. Exhale, moving the energy down through the central channel, belly, legs, and feet and
into the earth, two feet beneath you. With each exhale, release any fears, doubts, or
insecurities that may be blocking the flow of energy in your root chakra. Inhale deeply,
drawing in the rich, red light that fills your pelvic area with a sense of safety, security, and
stability. Feel the warmth spreading through your body, anchoring you firmly to the earth.
Continue to breathe, moving the energy up.
3. Shift your focus to the area just below your navel, the location of the sacral chakra.
Visualize a warm, orange energy center here, like the flickering flame of a candle. With
each inhale, feel this energy center expanding and glowing with creative potential.
4. As you continue to breathe deeply, imagine a bright orange light filling your lower
abdomen, infusing you with deep passion, creativity, and sensuality. Allow this energy to
flow freely throughout your body, igniting your inner fire. As you exhale, move the energy
through any emotional blockages or self-doubt that may be hindering your creativity
and vitality. Bring loving awareness to any feelings or sensations stifling your authentic
expression, allowing it to flow freely from within.
5. Move your focus to the area around your belly, the location of your solar plexus chakra.
Visualize a bright yellow energy center here, symbolizing your personal power and self-
confidence. Inhale deeply, inviting this yellow light to expand and energize your core.
6. Direct your awareness to your heart center, in the middle of your chest. Visualize a soft
green light emanating from this area, representing love, compassion, and emotional
healing. Inhale deeply, allowing this green light to fill your chest with warmth and kindness.
7. Shift your focus to your throat, where your throat chakra is located. Visualize a radiant
blue energy center here, symbolizing clear communication and self-expression and your
ability to manifest. Inhale deeply, inviting this blue light to flow into your throat and fill you
with authentic expression. To live authentically is to stand in our truth, to honor our inner
voice amidst the cacophony of the world’s expectations. It is to recognize that, just as no
two stars in the sky are identical, so too are we called to shine our light in a way that is
inherently ours.
8. Bring your attention to the space between your eyebrows, your third eye chakra. Visualize
a deep indigo light shining from this area, representing intuition, insight, and higher
knowing. Inhale deeply, allowing this indigo light to expand your perception and deepen
your connection to your inner knowing.
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9. Finally, focus on the top of your head, where your crown chakra resides. Breathe up and
above your head two feet in the air, then visualize a brilliant violet or white light pouring
down from above, connecting you to the divine and the infinite wisdom of the universe.
Inhale deeply, allowing this light to illuminate your entire being and expand
your consciousness.
10. Repeat this breath several more times. As you breathe, imagine the flow of energy and
allow for the opening of this central channel. You may feel expanded, lighter, warm,
tingling, etc., as this opens your system’s healing flow. As you exhale, accept and embrace
any fears, doubts, or insecurities that are holding you back. Embody anything weighing
you down, allowing it to keep flowing through you like a river, and into the earth
beneath you.
Take a few moments to bask in the glow of your activated and aligned chakras, feeling the
energy flowing freely throughout your body. Allow yourself to experience a sense of balance,
harmony, and wholeness within.
When you feel ready, gently bring your awareness back to your physical surroundings. Take
a few deep breaths, wiggling your fingers and toes to reawaken your body. Carry the sense
of alignment and empowerment with you as you continue your day. Practice this meditation
regularly to deepen your connection to your chakras and experience greater healing
restorative energy.
22
Step #3:
23
RADIATE YOUR INHERENT ENERGY
Step 3: RADIATE YOUR INHERENT ENERGY
Take a moment to reflect on the path you’ve traveled—the highs, the lows, and the
moments of profound insight and growth. Celebrate the positive changes that have unfolded
in your energy and radiance, acknowledging the resilience and courage that have propelled
you forward.
Each step you’ve taken has been a testament to your commitment to personal evolution
and well-being.
MINDFUL NUTRITION
Now that we have worked to dissolve energy blocks, and have refreshed, and restored our
inherent energy flow - it’s time to radiate that out into our everyday lives.
So, how do we do that?
Well, let’s start by talking about the intricate relationship between nutrition and overall
wellness. In our endeavor, we acknowledge that nourishment transcends the physical –
it encompasses the nurturing of the soul. Mindful nutrition invites us to explore the profound
connection between nutrition and soul vitality, guiding us towards practices that nourish our
whole selves.
24
Different foods impact your energy levels, mood, and how all of the systems within your body
perform. Do any of the following sound familiar?
HAVE YOU FOUND YOURSELF…
l Unable to regulate your emotions

l Unable to reach weight goals
l Unable to practice healthful sleep patterns
l Unable to find focus and clarity
l Unable to generate energy throughout the day
l Unable to build the strength you’ve been aiming for
l Unable to calm and quiet the mind
If any of this sounds familiar…you’re not alone! How we fuel our body directly impacts how
the systems in our bodies communicate.
Many diets focus on the restriction of certain food choices, or incorporating certain elements
such as more protein into the system. Beyond the surface level of effects these foods have on
our system lies an important component that greatly affects our overall health: whether or not
a food creates an acidic or alkalizing effect on our body.
25
Consider adopting an alkalizing food approach, focusing on foods that promote balance
within the body. Reducing the inflammatory foods in your lifestyle and replacing them with
foods with lower acidity can promote wellness throughout all bodily systems - including aiding
in the regulation of the pH levels of the body. Benefits of this lifestyle change can include:
l Reduction of joint pain

l Reduction of stress
l Reduction of anxiety
l More restful sleep
l More energy
l Maintaining a healthful weight
l Improved immune response
l Improved bone density
l Balancing of hormone levels

l Regulation of digestive system
Try reducing your intake of excess dairy products, sweeteners such as corn syrup and refined
sugar, particularly acidifying meats such as beef and pork, and acid-producing fruits and
vegetables such as corn, olives, plums, and cranberries.
Change up your daily meals and snacks to promote balance and vitality in your body.
Start your day with a nourishing green smoothie made with leafy greens, cucumber, celery,
coconut water, and a splash of lemon juice. Enjoy vibrant salads filled with colorful vegetables
such as beets and cabbage and topped with chickpeas, and a homemade dressing made
from apple cider vinegar and olive oil. Boost your intake of foods such as lentils/beans, leafy
greens, cruciferous vegetables, and fresh fruits such as grapes, mangos, and apples.
Shift your approach to eating from mindless consumption to mindful nourishment. Practice
mindful eating by cultivating presence and awareness during meals. Before eating, take a
moment to express gratitude for the food in front of you and set an intention to nourish your
body and soul. Slow down and savor each bite, paying attention to the flavors, textures, and
sensations of your food. Tune into your body’s hunger and fullness cues, eating only until you
feel satisfied. It’s not about cleaning your plate, it’s about your body.
Here is a helpful list of delicious whole foods to help inspire the nourishment of your mind,
body and spirit. And remember to always consult your physician before making any
lifestyle changes. This is about what is best for YOUR body, and what nourishes you.
26
avocados cucumbers beets wild rice
melons blueberries artichoke lentils
apples broccoli eggplant beans
pears mushrooms sweet potatoes almonds
dates spinach oats pumpkin seeds
coconut bell peppers quinoa hemp
watermelon cabbage amaranth chickpeas
papaya cauliflower buckwheat peas
tomatoes carrots millet
RADIANT RENEWAL
As we dive deeper into the essence of mindful nutrition and its profound impact on our
overall wellness, it becomes evident that nourishing ourselves extends far beyond the physical
realm. It’s about nurturing the soul, our very being, in a way that transcends conventional
understanding of nutrition. This approach invites us to consider love—not just as an external
experience shared with others but as a fundamental, nourishing force within us. Living in the
vibration of love - nourishing the whole self - the Soulful Self.
When we recognize that being in a loving state allows our energies to rise through our system
to our higher consciousness, we begin to trust the universe and the process, living in the
vibration of love. This alignment enables us to reach the most expansive version of ourselves,
where self-care becomes an act of self-love. In this state, true healing and unprecedented
energy flow are possible, and we naturally radiate this loving presence outward.
Thus, mindful nutrition is not just about the foods we consume but also about
cultivating an internal environment of love and positivity. By embracing love as
our own source of nourishment, we foster a deeper connection with ourselves and the world
around us. This approach encourages us to trust in the nourishing power of love, allowing it to
guide us toward practices that enrich our whole selves—body, mind, and soul.
Incorporating foods that promote balance within the body, such as alkalizing foods, is one
aspect of nourishment. However, the journey of mindful nutrition is profoundly enriched when
we also focus on fostering a loving state within. This dual approach empowers us to dissolve
energy blocks, refresh and restore our inherent energy flow, and ultimately radiate health and
vitality in every aspect of our lives.
In our pursuit of well-being, we set forth on a path that equally prioritizes nourishing our
bodies through conscious eating and connecting deeply with nature, cultivating a space filled
with love.
27
Nature serves as a potent source of healing and renewal. I have found that I can feel,
energetically, when I have not spent enough time outdoors. Connecting with nature is like
opening a door to a vast universe of interconnectedness that radiates outwardly, the healing
power of love, touching every aspect of our being and the world around us. When we
immerse ourselves in the natural world, we align with the Alpha frequency of nature and tap
into a wellspring of energy that flows through us, revitalizing our spirit and igniting a sense of
wonder and awe.
Incorporating nature-based practices into your daily routine, such as spending time outdoors,
gardening, or practicing mindfulness in nature—can make such a difference in our collective
wellness. We can take moments to ground ourselves in the healing energy of nature by
spending time outdoors. Take a barefoot walk on the grass or sand, allowing your feet to
connect directly with the earth’s surface. Engaging our senses in a way that modern life
often neglects. We are reminded to listen, to feel, and to breathe deeply, soaking in the
Earth’s nurturing energy. This engagement revitalizes us, filling us with a sense of peace, and
connectedness that transcends our individual experience.
What do you hear? What do you feel? Where does it resonate in your body? Practice
deep breathing and mindfulness as you soak in the grounding energy of the earth.
28
Spending time outside in nature has shown benefits such as:
l Improved sleep
l Improved mental health
l Promotes relaxation
l Improved immune response
l Improved cognitive functioning
l Reduced risk of illness
l Lower blood pressure
l Improved mood
l Increased energy and motivation
As we deepen our connection with nature, engaging in practices that ground us and bring
us closer to the Earth’s innate wisdom, we open our hearts to the flow of universal love. This
love is not merely an emotion or a sentiment, but a state of being, a frequency that resonates
with the very essence of life itself. By aligning ourselves with this vibration, we invite healing
energy to permeate our lives, dissolving barriers of fear, doubt, and isolation, and replacing
them with unity, compassion, and understanding.
This expansiveness can feel daunting. So let’s walk through a practical experience to immerse
ourselves in this understanding.
ACTION STEPS:
This practice is designed to help you connect with the energy of nature and radiate it
outwardly, fostering a sense of interconnectedness with the world around you.
Follow these simple steps to cultivate a deeper connection with nature and
RADIATE its positive energy outwardly.
1. Begin by setting your intention for this practice. Take a moment to reflect on your
desire to connect with nature and to radiate its energy outwardly, fostering a sense of
interconnectedness and harmony. Visualize yourself as a conduit for the energy of the
natural world, ready to absorb its healing vibrations and share them with others and the
environment.
2. Select a natural setting that resonates with you, whether it’s a tranquil forest, a serene
beach, or a peaceful meadow. Maybe it’s even your balcony, or terrace in the middle of
a bustling city. Find a spot that promotes peace within you, where you can sit or stand
comfortably and immerse yourself fully in the beauty and energy of the natural world.
29
3. Take a few moments to ground yourself in the present moment. Plant your feet firmly
on the ground and feel the support of the Earth beneath you. Close your eyes and take
several deep breaths, allowing yourself to relax and let go of any tension or distractions.
4. Engage your senses to fully experience the natural environment around you. Notice the
sights, sounds, smells, and sensations of the natural world. Take in the vibrant colors of the
landscape, the soothing sounds of birdsong or rustling leaves, the earthy scent of the soil,
and the gentle caress of the breeze on your skin.
5. Consciously connect with the energy of nature by envisioning yourself surrounded by a

radiant aura of light and warmth. Visualize this energy flowing into your body with each
breath you take, filling you with a sense of vitality, peace, and harmony. Feel yourself
becoming one with the natural world, attuned to its rhythms and vibrations.
6. As you connect with the energy of nature, imagine it allowing it to expand outwardly from
your heart center, radiating like ripples on a pond to touch everything around you. Send
feelings of love, gratitude, and interconnectedness to the plants, animals, and elements
of the natural world, as well as to other people and beings across the globe, from deep
within your heart space and your core.
7. Take a moment to express gratitude for this opportunity to connect in nature and
to radiate its energy outwardly. Thank the Earth for her abundance and beauty, and
acknowledge your role as a steward and caretaker of the environment.
8. Before concluding the practice, take a few moments to reflect on your experience.
Notice any shifts or sensations in your body, mind, or spirit as a result of connecting
with nature and radiating its energy outwardly. Consider how you can carry this sense of
interconnectedness and harmony with you as you move through your day.
9. By practicing these steps regularly, you can deepen your connection to nature and
cultivate a greater sense of interconnectedness with the world around you. As you tap
into the energy of the natural world and radiate it outwardly, you contribute to the healing
and harmony of the Earth and all living beings. Embrace your role as a guardian of the
environment and a beacon of light and love, shining brightly for all to see.
30
HEALING POWER OF LOVE
The act of connecting with nature, then, becomes a conduit for love’s healing power. Each
moment spent in mindful appreciation of the natural world is an opportunity to experience
love’s transformative energy. The gentle rustle of leaves in the wind, the rhythmic ebb
and flow of ocean tides, and the serene stillness of a mountain vista all speak to the heart,
reminding us of our shared existence and the love that binds us to each other and to the
Earth.
This realization propels us beyond mere self-care into a realm of collective healing. As we
embody the vibration of love, our actions and intentions move outward, inspiring others to
embrace this healing journey. Together, we cultivate a global consciousness rooted in love,
stewardship, and respect for all life. Our individual efforts to connect with nature and nourish
our bodies become acts of love that contribute to the well-being of the planet and all its
inhabitants.
31
CONCLUSION
In our often hectic world, it’s easy to feel overwhelmed and disconnected. Yet, through
these simple steps, you’ve rediscovered the fire within and reclaimed your enthusiasm for
embracing each day with renewed energy and vitality. Take a moment to celebrate the
incredible journey you’ve been on.
Remember, you’re not merely a body; you’re a vibrant being pulsating with passion and
energy. By embracing this vitality, you’ve not only enhanced your own life but also become an
inspiration to those around you. Let us embrace the beauty of our uniqueness, the strength
of our vulnerabilities, and the power of our truths. For in doing so, we not only honor our own
existence but also contribute to the tapestry of humanity, weaving threads of authenticity that
inspire others to find and express their genuine selves.
As we stand at the threshold of understanding, it’s clear that we’re only beginning to scratch
the surface together. The journey towards wellness, underscored by the transformative power
of love, is rich with layers and dimensions yet to be explored. As we have ventured through
the chapters of mindful nutrition, deep connection with nature, and living in the vibration of
love, we recognize that these elements are just the initial steps on a much grander path..
I am eager to share with you a wealth of additional insights, strategies, and practices that
await us on this journey to lasting well-being and fulfillment. I invite you to join me in my
upcoming free event offering a deeper exploration of activating energy for continued growth
and self-healing.
Click here to learn more and save your spot for my upcoming event!
Together, we have much more to explore, understand, and implement. The journey is
ongoing, and the potential for growth and transformation is limitless. Let’s continue to walk
this path side by side, sharing, learning, and growing as we go, ever committed to cultivating
a legacy of health, harmony, and love.
A refreshed, restored,
and radiant life awaits.
Jump In!
32
R I N ST
T E I
T
R
UT
MO
S E
FO
IC
R
BI
T
OE E
NE R G
www.DrSueMorter.com
info@DrSueMorter.com
(855) 872-8700
03.24
www.healyourselfhealyourlife.com/learn-more

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3 S IMP LE S TE P S TO: REFRESH, REST ORE A ND RA DIAT E

STEP ONE: REFRESH AND IGNITE RADIANT ENERGY FLOW........................................6

l Embrace Stress as a Catalyst for Growth and Prioritize Rest

STEP TWO: RESTORE THE ENERGY OF EMOTIONS........................................................14

l Embody Vibrancy: Unleash the Dynamics of Emotional Energy,

STEP THREE: RADIATE THE INHERENT ENERGY OF “YOU!”....................................... 23

Copyright 2024 by Dr. Sue Morter LLC.

I’ve been a doctor and teacher for close to 40 years, blending

of thousands of people around the world through my books,

Founder of Morter Institute, an organization committed

I do all of this and more because it is my deepest passion to

But it wasn’t always this way…

When I was a doctor in the clinic treating patients all day

attaining vibrant energy flow and inner harmony.

Step 1: REFRESH AND IGNITE RADIANT ENERGY FLOW

MORNING AND EVENING ROUTINES TO REFRESH OUR DAILY LIVES

2. As you stand with your feet

hip-width apart (or sit tall and

3. With each inhale, envision

RESTFUL EVENING ROUTINE

1. CREATE A CALM ENVIRONMENT: Begin by setting up a serene space for relaxation.

Step 2: RESTORE THE ENERGY OF EMOTIONS

ACTION STEPS: EMBODIMENT EXERCISE

1. Find a quiet and comfortable space where you won’t be disturbed.

EMBODIMENT OF ENERGY CENTERS

LET’S WALK THROUGH A PRACTICE TO AWAKEN THESE ENERGY CENTERS.

Step 3: RADIATE YOUR INHERENT ENERGY

So, how do we do that?

l Unable to regulate your emotions

l Reduction of joint pain

l Balancing of hormone levels

avocados cucumbers beets wild rice

Spending time outside in nature has shown benefits such as:

5. Consciously connect with the energy of nature by envisioning yourself surrounded by a

HEALING POWER OF LOVE

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