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Personal Practices
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Meditate to Feel Great

Written by Judy Johnston

Meditation has become common practice to many people. The idea of becoming mindful, is sort of funny if we think on the word. Mind full, so clear your mind of thoughts. Then shouldn’t it be called Mind Empty. Mind Flush. Mind blank?

But seriously, folks.

The purpose of meditation is to cause the body and mind to become calm.  Calm the breath. To do so,

breath deep,

and hold for a count of 2,

exhale.

Pause at the exhale for a count of 2,

 then inhale again.   

You can practice this simple method called Square Breathing anywhere. Slowly increase the count from 2 to 4 then to 6. It may take time to be able to hold the exhale until the count of 6.  This is a practice, so as you practice you will get better at it. Increasing the amount of air thus oxygen to the brain and the body will exercise the lower part of the lungs bringing more oxygen to the blood stream.  Most people are shallow breathers and only use about half of their lung capacity.

Your lungs occupy about half of your chest. They are big. They expand to your back.  Try this, inhale, hold your breath, then breathe in a little more. Usually, you can add a bit more air. Slowly exhale. As you exhale you can relax your jaw and make a sound.  Awwwww.  or Ohmmm.  Feel the vibration in your chest, lips, and face.  

They are many different ways to meditate.

Walking outdoors is my favorite way to calm my brain. The fresh air, the sounds of nature, the sunshine, even the rain, all bring my attention into the present moment.

Prayer.  Many cultures have repetitive words, phrases, chants, or songs.  The rosary, prayer beads, mala beads give a physical touch as one chants, prays, or speak the words to God. This too calms the mind and relaxes the body. This too is a way of letting go; letting go of the angst, the worry, the anxiety. “Be still and know that I am God.”  Psalm 46.10 NIV.

When I perform Purebioenergy Healing Therapy, I feel tremendous joy. I usually end up singing. It is a peaceful place to be.

Today I want to share a guided meditation.

Read this first to the end, then close your eyes and imagine yourself in this scenario. Another possibility is to record this into your phone and play it back at any time.

Picture yourself by the ocean. Feel the soft warm sand under your feet. Spread your toes into the sand. Do you feel a piece of coral, or just the silkiness of the tiny grains of sand?

Feel your calve muscles relax. The warmth of the sun caresses them.

Hear the sound of the waves gently flowing onto the shore. Then rolling out again to the sea.

Choose to touch the water with your fingers, it is cool but inviting.

Sit down and feel your thighs, legs and buttocks relax.

Stretch out your arms to the sky.

Be aware of the deep blue of the sky, the fluffy white clouds.

Lift your chest and inhale deeply. That fresh salt air fills your lungs.

Exhale and let go any worry or strain.

Inhale again, let your body roll back onto the soft sand.

Your back is supported by the earth. The sand supports you.

Your shoulders relax,

Breathe in again.

Exhale.

Feel your neck muscles release.

Your jaw is open.

Inhale, Exhale, and sigh aaawww. All is well.

The gentle breeze caresses you.

The sound of the waves brings a rhythm of calm. All is well.

Relax your face. Lift your eyebrows high, then let them fall. All is calm.

With your eyes closed, look to the centre of your forehead.

See the colour that is there.

Feel the warmth on your face.

Smell the sea air.

Breathe in.

Let a feeling of love fill your body as you melt into the warmth of the sand.

It is good. All is well.

Rest.

Inhale deeply.

In this moment all is well.

Feel it.

When you are ready, slowly open your eyes. Gently come back bringing that beautiful sense of peace, tranquility, and love with you.

In this moment, all is well.

Personal Practices
Featured

A STORY OF ACCEPTANCE

Once upon a time, in a small town nestled between rolling hills, there lived a woman named Emily. Emily had faced a series of challenging and traumatic events in her life. She had endured the loss of a loved one, a painful divorce, and a career setback. Each of these experiences had left a mark on her heart, and for a long time, she carried the weight of these burdens with her.

Emily’s journey towards acceptance began one crisp autumn day when she decided to visit a local park. As she strolled along the winding paths, she came across a serene pond. The water’s surface was like a mirror, reflecting the vibrant colors of the changing leaves above. Emily paused, taking in the beauty of nature around her.

It was in this moment of stillness that Emily realized she had been carrying the heavy baggage of her past for far too long.  She had been clinging to the pain, anger, and regret, allowing them to shape her present and overshadow her future. She understood that it was time to start the process of acceptance.

Over the coming months, Emily embarked on a journey of self-discovery and healing. She began by seeking the guidance of a therapist who specialized in trauma recovery. In their sessions, Emily learned to acknowledge her pain and emotions without judgment. She found the strength to open up about her past and to confront the deep wounds that had been festering for years.

Acceptance for Emily meant embracing her past, recognizing that these experiences were a part of her story, but not the entirety of it. She forgave herself for the mistakes she believed she had made and forgave those who had hurt her. It was a liberating experience, like shedding a heavy coat she had worn for too long.

Emily also discovered the power of mindfulness and meditation. These practices helped her stay grounded in the present moment and prevented her from getting lost in the labyrinth of painful memories. She learned to breathe through difficult emotions, allowing them to flow through her rather than consume her.

As Emily continued her journey of acceptance, she also reached out to her friends and family. She found the courage to share her feelings and experiences with them. To her surprise, she received an outpouring of love and support. Her loved ones embraced her vulnerability and offered their empathy and encouragement.

With time, Emily began to see changes in her life. She pursued new hobbies, rekindled old passions, and even considered a career change that had always been a dream. She realized that acceptance had given her the freedom to envision a brighter future, unburdened by the weight of her past.

One day, while visiting the same park where her journey had begun, Emily looked out over the pond. The leaves had changed color once again, and the water still reflected the beauty of the world around it. She couldn’t help but smile, for she had come to understand that acceptance was not the end of her story but the beginning of a new chapter—one filled with hope, resilience, and the promise of a life lived with authenticity and purpose.

Emily’s story serves as a reminder that acceptance is a transformative process that can lead to healing and personal growth. It allowed her to let go of the past and embrace the beauty of the present, and in the process, she discovered the strength to shape her own destiny.

Personal Practices
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ACCEPTANCE

In my last article titled, Let It Go I talked about the importance of, and how to release and relinquish something that is causing you emotional distress and holding you back. Today I reveal ACCEPTANCE. You may be thinking, “Wait a minute! We can’t do both!”. Well, yes, we can. Acceptance and letting go are not opposing forces but rather complementary aspects of the healing journey. Acceptance provides the understanding and self-awareness needed to move forward, while letting go is the active process of releasing the emotional weight of trauma and embracing positive change. Together, they create a path towards greater peace, resilience, and well-being.

Acceptance is a fundamental aspect of personal development and healing. When a woman experiences trauma in her life there comes a point where acceptance needs to happen. Acceptance plays a crucial role in the healing journey, especially for women who have experienced trauma. It can be a challenging yet transformative process.

Acceptance, in this context, can take several forms:

  1. Self-Acceptance: One of the first steps is often accepting yourself as a survivor and acknowledging the emotions and scars that come with trauma. This involves recognizing that it’s okay to feel the way you do and that you are not defined by your past experiences.
  2. Acceptance of the Past: Coming to terms with the events that led to the trauma can be incredibly difficult. It involves re-framing the narrative and understanding that the trauma is something that happened to you, not something you caused or deserved.
  3. Acceptance of Feelings: Trauma can bring up a wide range of emotions, including anger, guilt, and shame. Accepting these feelings without judgment is a significant step towards healing. Emotions are valid reactions to what you’ve been through.
  4. Acceptance of Support: It’s important to accept and seek support from friends, family, or professionals. Often, women who have experienced trauma isolate themselves, feeling that they should be strong and can handle it alone. Accepting help can be a powerful step towards healing. We are never meant to handle anything alone. We were created for community, not isolation.
  5. Acceptance of Healing as a Process: Healing from trauma is not linear, and it’s important to accept that there will be ups and downs. It’s not about “getting over” the trauma but learning to live with it and thrive despite it.
  6. Acceptance of Growth: Trauma can lead to personal growth and resilience. It’s about recognizing that you can emerge from it stronger and be a more compassionate person.
  7. Acceptance of Boundaries: Setting and enforcing boundaries is a crucial part of healing and living. Learning to say no when you need to and yes when it serves you is an act of self-acceptance, self-care, and self-love.
  8. Acceptance of Future Possibilities: Ultimately, acceptance can open the door to envisioning a future where you are not defined by your trauma. It’s about discovering who you truly are and what you want for your life beyond the pain of the past.

Ignoring acceptance in the process of healing from trauma can have several significant consequences:

  1. Stagnation in Healing: Without acceptance, individuals may remain stuck in a cycle of denial, avoidance, or suppression of their feelings and experiences. This can prevent them from making progress in their healing journey.
  2. Persistent Emotional Pain: Unresolved trauma can lead to ongoing emotional pain, including anxiety, depression, and flashbacks. Ignoring acceptance can contribute to the persistence of these painful emotions.
  3. Physical Health Consequences: Unresolved trauma can also manifest as physical health issues, such as chronic pain, sleep disturbances, and even autoimmune disorders. Ignoring acceptance may aggravate these physical symptoms.
  4. Strained Relationships: Trauma affects not only the individual but also their relationships with others. Avoiding acceptance may lead to difficulties in connecting with and trusting others, which can strain relationships and social support networks.
  5. Recurring Triggers: Trauma triggers can continue to resurface if acceptance is not addressed. These triggers can be emotionally distressing and disruptive to daily life.
  6. Escalating Coping Mechanisms: Some individuals may turn to unhealthy coping mechanisms like substance abuse or self-harm to numb or avoid their trauma. Ignoring acceptance can perpetuate these destructive behaviors.
  7. Identity Crisis: Without acceptance, there may be a constant struggle with self-identity and self-worth. This can lead to feelings of confusion and a lack of direction in life.
  8. Increased Risk of Re-traumatization: Failing to acknowledge and accept the trauma can make individuals more vulnerable to re-traumatization, as they may not have developed healthy coping strategies or boundaries.
  9. Long-Term Impact on Mental Health: Unresolved trauma can have a long-term impact on mental health, potentially leading to more severe mental health conditions, such as post-traumatic stress disorder (PTSD).

In essence, ignoring acceptance can prolong the negative effects of trauma and hinder an individual’s ability to lead a fulfilling and emotionally healthy life. It’s an essential step in the healing process to acknowledge what has happened and work through the associated emotions and experiences. This can lead to a more profound sense of self-awareness, resilience, and overall well-being.

The acceptance process is deeply personal and varies from person to person. There are, however, some general steps and strategies that can guide individuals on their journey toward acceptance. Pick and choose what you want to explore.

  1. Self-Awareness: Begin by taking time to reflect on your experiences and emotions. Self-awareness is a crucial first step in the acceptance process. Journaling or talking to a therapist can be helpful in this regard.
  2. Educate Yourself: Learn about trauma, its effects, and the healing process. Understanding the psychological and physiological aspects of trauma can help you make sense of your experiences.
  3. Seek Support: Reach out to a therapist, counselor, or support group specializing in trauma. Professional guidance can provide you with tools and strategies to navigate the acceptance process effectively. Supporting you on your journey to healing is the reason Wounded Women Rising exists. Join our Facebook group and join the conversation.
  4. Practice Mindfulness: Mindfulness techniques, such as meditation and deep breathing, can help you stay present and grounded as you confront difficult emotions related to the trauma.
  5. Express Emotions: Give yourself permission to feel and express your emotions, whether it’s through talking, writing, art, or other creative outlets. Emotions are a natural part of your healing process.
  6. Challenge Self-Blame: Many survivors of trauma blame themselves. It’s essential to recognize that you are not at fault for what happened to you and to challenge any self-blame or guilt.
  7. Set Boundaries: Establishing boundaries is crucial for self-care. Learning to say no when necessary and creating a safe space for yourself fosters acceptance and healing.
  8. Forgiveness: Forgiveness doesn’t necessarily mean condoning what happened; it means letting go of the anger and resentment that can be barriers to acceptance. Forgiveness can be a powerful step in the healing process. We will investigate forgiveness in future blog posts. In the meantime, check out our post on Forgiving Myself.
  9. Connect with Supportive Relationships: Surround yourself with friends and family who are understanding and supportive. Social support can make a meaningful difference in the acceptance process.
  10. Self-Compassion: Treat yourself with the same kindness and compassion that you would offer to a friend. Self-compassion can help counter negative self-judgment.
  11. Focus on the Present and Future: While it’s essential to acknowledge the past, don’t let it define your entire identity. Focus on your goals, aspirations, and the future you want to create for yourself.
  12. Professional Help: Depending on the severity of the trauma, professional therapeutic interventions such as Pure Bioenergy Healing are especially beneficial.
  13. Self-Care: Prioritize self-care practices that nourish your physical and emotional well-being. This can include exercise, a balanced diet, adequate sleep, and engaging in activities you enjoy.

Once you have reached a place of acceptance, it can profoundly transform your experience of life. Acceptance opens up the door to a more positive and fulfilling life in several ways:

  1. Emotional Freedom: Acceptance allows individuals to let go of the intense emotional baggage that often accompanies trauma. This emotional freedom can lead to a greater sense of peace and contentment.
  2. Joy and Gratitude: Acceptance can shift the focus from what’s been lost to what remains and what can be gained. This shift often leads to increased feelings of joy and gratitude.
  3. Self-Awareness: Acceptance often involves self-reflection. This self-awareness can help individuals understand their triggers, needs, and values, leading to more authentic and purpose-driven lives. Self-awareness produces self-compassion. It’s easier to take care of oneself when you genuinely believe you deserve it.
  4. Enhanced Relationships: When you accept your own experiences and emotions, it becomes easier to connect with and support others. Your relationships may become more genuine and empathetic.
  5. Increased Resilience: Acceptance is a sign of resilience. It means you’ve faced adversity and grown stronger because of it. This resilience can help you navigate future challenges with greater confidence.
  6. Mindfulness and Presence: Acceptance encourages living in the present moment rather than dwelling on the past or worrying about the future. This mindfulness can lead to a richer, more meaningful life.
  7. Creativity and Expression: Acceptance can unlock creativity and self-expression. Many individuals find solace and meaning in creative pursuits like art, music, or writing.
  8. A Sense of Purpose: As individuals gain clarity about their values and priorities, they often discover a deeper sense of purpose in life. They may feel compelled to make a positive impact on the world.
  9. Spiritual Growth: For some, the acceptance process leads to spiritual growth and a deeper connection to their inner selves or to a higher power.
  10. Healthy Coping Strategies: With acceptance comes the development of healthier coping strategies, which can replace destructive habits and addictions.
  11. Community and Support: Many individuals who have embraced acceptance become advocates or supporters for others who are on a similar journey, fostering a sense of community and purpose.

Life will continue to present challenges, but individuals who have integrated acceptance into their lives are often better equipped to face these challenges with resilience and a more positive outlook. Ultimately, the experience of life after acceptance can be marked by a greater sense of wholeness, authenticity, and well-being. It’s about embracing all facets of oneself and using that acceptance as a foundation for growth and fulfillment.

Healing Practices
Featured

LET IT GO

I used to bristle at the words “let it go”. I often felt like people used this term as a platitude, something to say when they didn’t have an answer and didn’t want to talk to me about my issues. Saying “let it go” got them off the hook of getting involved in my life – even if it was just for the current circumstances I found myself in.

Many years ago when I slammed into menopause, I struggled with insomnia. I found that a lack of sleep altered who I was, how I thought, what I thought and how I expressed myself. At that time, I attended the women’s bible study at the church I attended. I do not remember what we were studying, but I do remember the conversation circled around “letting go and letting God”. I do remember asking the question, “How do you do that?” There was a bit of discussion but no answers on how to let it go. So, true to form I kept asking the same question. I got under the skin of some of the women. They would quote bible verses that had no meaning to the topic at hand. They would say, “Just let it go.” Our group leader was annoyed at the discussion and cut us off – abruptly. I sat there and stewed about it. I did not get an answer.

After class, two of the women waited for me outside of the church. I thought they were having a conversation amongst themselves. Little did I know they were waiting for me. These two women kept repeating, “Just let it go. God will handle it.”  Well, at that time I did not perceive God working in my life and He certainly was not helping with my insomnia. I left that bible study very angry. I was angry because I did not get an answer and angry because I was dismissed by the leader and other members of the group. It wasn’t until I arrived home and had a chance to think about the phrase, “let it go” that I realized that it was used more as a dismissal than anything helpful.  I have since learned that “letting it go” is a form of self love. How? Let me explain.

“Letting it go” is a phrase often used to describe the process of releasing or relinquishing something that is causing emotional distress or holding you back. It is about allowing yourself to move on from past experiences, negative emotions, or even physical possessions that no longer serve you in a positive way.

In the context of personal development and healing, “letting it go” can be a powerful concept. It means recognizing and acknowledging the emotions, thoughts, or traumas that may be weighing you down and then consciously deciding to release their grip on your life. It’s not about forgetting or denying what happened but rather choosing not to let it continue to negatively affect your present and future.

This process can involve various techniques such as mindfulness, therapy, journaling, or even talking with supportive friends or professionals. It’s about finding healthy ways to process and cope with difficult experiences and emotions so that you can move forward with a sense of self-awareness, self-confidence, and healing. Ultimately, “letting it go” is about freeing yourself from the burdens of the past so that you can fully embrace the present and create a better future for yourself. It’s a journey towards self-discovery and personal growth, an act of self-love.

Women, like anyone else, can find it difficult to “let it go” for a variety of reasons, especially after experiencing trauma or challenging life situations. It’s important to note that this difficulty is not limited to a specific gender but can be experienced by anyone. Here are some factors that can make it a challenge:

  1. Emotional Attachment: Women have strong emotional attachments to past experiences or relationships. These attachments can make it hard to move on because the memories are intertwined with deep emotions.
  2. Societal Expectations: Societal norms and expectations can sometimes place additional pressure on women to be caregivers, nurturers, and maintain relationships. This can make it challenging for some women to “let it go” because they may feel a sense of responsibility or guilt.
  3. Lack of Support: Having a support system is crucial for healing and letting go. Women who lack a support network may find it more challenging to process and release their emotions and experiences.
  4. Self-Worth and Confidence: Trauma or difficult experiences can erode a person’s self-worth and confidence, which can make it difficult to believe they deserve to let go and move forward.
  5. Fear of Repeating Patterns: Some women may fear that by letting go, they are setting themselves up to repeat past mistakes or enter similar harmful situations. This fear of the unknown can be a significant barrier.
  6. Coping Mechanisms: People often develop coping mechanisms, which might not be healthy, to deal with trauma. These coping mechanisms can become ingrained habits, making it difficult to let go because they’ve become a familiar way of dealing with pain or stress.
  7. Cultural and Family Influences: Cultural and family values can also play a role. Some cultures may place a strong emphasis on preserving family or relationship dynamics, even if they are unhealthy.
  8. Complexity of Trauma: Trauma can be extremely complex and deeply rooted. It may take time and professional assistance to unravel and address the layers of trauma and its effects.

It is essential to recognize that the process of “letting it go” is highly individualized. What works for one person may not work for another, and there’s no set timeline for healing. The key is to provide a safe and supportive environment for individuals to explore their experiences, emotions, and healing journey at their own pace. Here, at Wounded Women Rising, our goal is to provide you with the safe and supportive environment to grow and experience healing at the deepest level.

There are several steps that can be taken to “let it go” and begin the process of healing and moving forward. This is your “How To” list. Keep in mind that these steps can be customized to individual needs and circumstances. Pick and choose which steps you would like to introduce into your life. You do not have to do all of them. Here’s a general framework:

Self-Awareness and Acceptance:

Begin by acknowledging and accepting your feelings, whether they are related to trauma, past experiences, or negative emotions. Recognize that it’s okay to feel what you feel.

Seek Professional Help:

Consider working with a therapist, counselor, or trauma specialist. They can provide guidance, support, and specific therapeutic techniques to help you process and heal from trauma.

Mindfulness and Meditation:

Practicing mindfulness and meditation can help you stay present and reduce the impact of intrusive thoughts and emotions. It can also aid in self-awareness and emotional regulation.

Journaling:

Keeping a journal can be a powerful tool for self-reflection and emotional expression. Write about your thoughts, feelings, and experiences. This can help you gain insights and release pent-up emotions. Writing about your feelings and experiences can greatly increase the speed of your healing. Scientific evidence says so.

Express Emotions:

Find healthy outlets for expressing your emotions. This might include talking to a trusted friend, engaging in creative activities like art or music, or participating in support groups.

Forgiveness:

Work on forgiving yourself and others involved in the traumatic or difficult experiences. Forgiveness is a process that can lead to emotional freedom. Remember that forgiveness begins with willing to be willing to forgive.

Self-Care:

Prioritize self-care practices that nurture your physical, emotional, and mental well-being. This can include regular exercise, a balanced diet, adequate sleep, and relaxation techniques.

Set Boundaries:

Learn to set healthy boundaries to protect yourself from further harm and to create a safe environment for your healing process.

Educate Yourself:

Educate yourself about trauma and its effects. Understanding the science behind trauma can help demystify your experiences and normalize your feelings.

Support Network:

Surround yourself with a supportive network of friends and family who can provide emotional support and encouragement. Consider joining support groups with individuals who have similar experiences.

Positive Affirmations:

Practice positive affirmations to boost self-confidence and self-worth. Replacing negative self-talk with affirmations can be transformative. Be aware of how you speak to yourself. Use kind and loving words with yourself.

Professional Growth:

Invest in your personal development and growth. This can include setting and pursuing career goals, acquiring new skills, or exploring new interests. These practices build self-confidence and self-esteem.

Patience and Self-Compassion:

Understand that healing is a journey, and it may have its ups and downs. Be patient with yourself and practice self-compassion, especially during difficult moments.

Gradual Exposure:

If you’re dealing with specific phobias or anxieties related to trauma, consider gradual exposure therapy with a trained therapist to help desensitize those triggers.

Celebrate Progress:

Celebrate small victories along the way. Recognize and honor your progress, no matter how incremental it may seem.

Remember that the journey of letting go and healing is unique to each individual. It’s essential to find the strategies and approaches that work best for you. Seeking professional guidance and support from others who have been there and walked the journey to healing can be a crucial part of this process.

When you “let it go” you can expect several positive changes and transformations in your life. While the specific outcomes will vary from person to person, here are some general expectations:

Emotional Freedom:

Letting go allows you to release pent-up emotions, resentment, anger, or sadness. As a result, you’ll experience emotional freedom and relief from the weight of these negative feelings.

Increased Self-Awareness:

As you work through your past and let go of what no longer serves you, you’ll gain a deeper understanding of yourself. This self-awareness can be a powerful tool for personal growth and making better choices.

Improved Mental Health:

Letting go of trauma and negative experiences can lead to improved mental health. You’ll likely experience reduced anxiety, depression, and overall better psychological well-being.

Enhanced Self-Confidence:

As you heal and gain self-awareness, your self-confidence will naturally increase. You’ll believe in your ability to handle challenges and make positive decisions.

Better Relationships:

Letting go often involves forgiving yourself and others. This forgiveness can lead to healthier relationships as you release grudges and foster more empathetic and compassionate connections with others.

Greater Resilience:

Dealing with and letting go of difficult experiences builds resilience. You’ll be better equipped to face future challenges with a more resilient mindset.

Physical Well-Being:

Emotional healing can have a positive impact on physical health. Reduced stress and emotional baggage can lead to better sleep, improved immune function, and overall physical well-being.

Clarity of Goals and Priorities:

Letting go often involves reevaluating your life’s priorities and goals. You’ll gain clarity on what truly matters to you, which can guide you in making more purposeful decisions.

Opportunities for Growth:

Letting go opens up space for personal growth and new opportunities. You’ll be more open to trying new things, stepping out of your comfort zone, and pursuing your passions.

Happiness and Contentment:

Ultimately, the goal of letting go is to find happiness and contentment in your life. You’ll be better equipped to enjoy the present moment and look forward to the future with optimism.

It’s important to remember that the process of letting go is not a one-time event but an ongoing journey. Healing and personal growth take time, patience, and self-compassion. There may still be challenges and setbacks along the way, but with the right support and strategies, you can continue to move forward toward a more fulfilling and authentic life.

Personal Practices
Featured

Building Self Esteem

There is and has been much talk about self-esteem. Have you ever wondered why there is a lot of chatter about it? Have you wondered why self-esteem is so important? Or do you glance at those articles out of the corner of your eye, give it a humph and move on?

I often would glance at the article, give it humph and move on. That was until my self-esteem was no where to be found. This has happened to me more than once in my life. To be open and honest with you, my self-esteem was absent three times in my life.

I was one of those kids who believed what people in authority told me. As a kid we were told you don’t question those in authority. I didn’t question them – out loud. I did, however question their words in my mind and heart but never out loud.  As an adult I see that never allowing a child to question anyone is detrimental to their mental health.

When a person in authority tells you, “You’re too stupid” or “You’ll never amount to much” or are criticized for what you do repeatedly, you start to believe them. I figured they knew something I didn’t. I do admit I wasn’t the sharpest knife in the drawer, but I was far from stupid. I stuttered. I learned differently than most kids in my class. I needed extra time to grasp the concepts. I also asked too many “why” questions. I needed the world to make sense to me. No one had time for those who are different. Those who are different required too much, and no one wanted to put in the time or effort to discover what made those who are different, different.

Eventually I learned to be invisible. I learned to be an observer rather than a participant. I preferred to be in the background. There were times I put myself out there to be seen. Those were fun times. It wasn’t long after that, that I would be put in my place again by a comment from one in authority. This cycle repeated itself throughout my life. This cycle eroded my self-esteem.

What do you do with eroded self-esteem? I went looking for it. I was a frequent visitor to the self-help section at the library. I read about self-esteem, self-confidence, and self-worth. I knew I had to do more than read. I had to do something about it. The first thing I did was find something I was good at. Through trial and error, I found that I was good at creating things with my hands. I took classes on things I was interested in. I worked in a craft shop so I could learn more. I started teaching others to do what I was learning.

I learned that as I spent time with people who had similar interests, they liked me, and I also started to like myself. I began to take better care of myself. I saw that I had value and could positively contribute to my world. I became excited about what I was doing, and imagining owning a business.  I did start my own business teaching others to create with their hands. I felt successful when people signed up and paid for my knowledge.

I learned to be kind to myself. I talked to myself using positive words. I decided how I wanted to treat others. I decided how I would treat myself. I spoke to myself with kindness and affection. I believed in myself and my abilities. I accepted my limitations but did not accept that I could not overcome them.

I had to make some really difficult decisions; decisions that affected not just me but my children as well. I learned that making difficult decisions doesn’t kill a person. Making those decisions can actually keep you alive. I also learned that with those decisions, there may come some guilt and doubt. Both guilt and doubt can be overcome. I learned to sit with the doubts and the guilt until the feelings went away. I would have a good angel, bad angel conversation. The good angel would speak kindly. The bad angel would laugh at the good angel and “tell me how it really is”. These two would go back and forth until I had relived the entire relationship and I decided that I would not and could not go back to THAT! Then I would pick myself up, dust myself off and forge ahead.

I learned it is okay to assert oneself. This was one of the scariest things I ever did. Asserting oneself when you have learned to disappear is super hard. I do not remember the first time I asserted myself. I do remember the feelings that went with it. I was nauseous. I had sweaty palms and armpits. My legs shook uncontrollably. I thought I would poop myself. I thought I would collapse. I wanted to run away. Nothing bad happened when I asserted myself. The outcome was pretty good. I got what I needed. No one hated me for asserting myself.

One of my counsellors suggested acting confidently even when I did not feel like it. This was hard, really hard. I am not one to fake it until you make it. I found that reciting positive affirmations was helpful. Over the past 4 years I have accumulated over 160 affirmations I can turn to. I recite what I need for a few days or weeks. During those days and weeks my mind believes what I am telling it. My confidence increases exponentially.

I built my self-esteem by taking part in activities that I enjoyed. I learned that I did not have to do only what others wanted to do.  I opened myself up to new experiences that I wanted to pursue. I have always liked music. My interests were not too varied. I started to listen to other genres of music other than rock and country. I now enjoy a wide variety of music including symphonies and opera. I learned to golf and love the game but not for competitive reasons. I started gardening and decided that I like flowers a whole lot better than vegetables. I figure there is a farmers’ market close by. I will buy my vegetables. I like to ride a bike. I am a destination cyclist. Riding a bike for the sake of riding a bike just isn’t for me. I like being on the water in a boat. I do not like fishing.  I like sitting by a river and reading. I love downhill skiing. I’m not really good at it but I enjoy the thrill of coasting down a mountain. I like to stop on occasion and take in my surroundings. Discovering what I like and don’t like has helped to build my self-esteem.

One of my coaches keeps telling me to focus only on the positives. This develops my positive mental attitude. I, like you, can focus on the negative aspects of life. There are so many of them. It takes effort to focus on the positives. Focusing on the positives and building a positive mental attitude is so worth it. It has become a way of life. I am constantly looking for the positive in any and every situation. This includes the way I talk to myself. When my self-talk starts to become negative, I turn it around by focusing on the positives. It is not always easy to find the positive in any situation. Trust me, positives are there. I have found it helpful to stop and breathe. If I have to, I remove myself from the situation so I can get clarity. The more I do this, the faster I can find a positive. Then, I focus on the positive.

Here is a simple exercise you can do to build a positive mental attitude.

  1. Notice each enjoyable thing that happens to you during your day, even if it seems insignificant.
  2. Keep these moments in your mind or write them down in a notebook you carry with you. I do this at the end of each day. I call it my Joy Moments journal. Before going to bed I review my day. I pick up on the moments that brought me joy, such as the words or actions of a child, a conversation with a friend, a goal I achieved or something I heard or read that brought a smile to my face. This journal does not have any space for my struggles or upsets. This is for joy moments only.
  3. Over the coming weeks you will notice that these events are increasing in number and that some of them are not only fleeting moments of joy but that they are having an impact on your future.
  4. Review your entries from time to time. You will see that you do have a very good life.

Creating a positive mental attitude is a giant step in building self-esteem.

We have heard that meditating cleans your head-space. It’s true. I have found meditating to be a beautiful practice. We should all do something beautiful for ourselves. Through meditating I am able to see things more clearly. I listen to my heart instead of my head. My head is full of what other people say. My heart knows me. My heart is a better leader than my head will ever be. When I take the time to listen to my heart, I know who I am. I know what I want. I know what I value. I am a kinder person. I am a more loving person. I can handle life better.

Building my self-esteem has been like meeting an old friend, maybe even – a new friend. I like the girl I see in the mirror. She’s not perfect because perfection is an illusion. She still has a whole world of discoveries to make. She is a perfect creation of God. I pray that each of you will find a way to develop your self-esteem. You are worth it. You are a perfect creation of God. It is time to discover her.

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Wisdom

Wisdom is a word we hear a lot. We all seek it. We believe life will be better if we have it. But can you define it? It struck me last week that Judy and I talk a lot about wisdom. Our website tag line is “The Wounded Woman’s Way to Wisdom.” So, what do we mean? What drives us to lead you into wisdom?

Let me start by defining wisdom.

Wisdom, sapience, or sagacity is the ability to contemplate and act productively using knowledge, experience, understanding, common sense, and insight.

Wikipedia

When I first read this definition, I paused. I realized that no one escapes gaining wisdom. As we live our lives, we all gain knowledge, experience, and insight. Most of us gain understanding or common sense, but not everyone. We cannot escape obtaining wisdom. We can, however, lack the ability to contemplate and act productively. When you live your life with “your head stuck in the sand” or being oblivious, you may miss the opportunities to act on what you have gained through experience. When we do not take responsibility for our actions we are not performing in our wisdom.

Why is wisdom such a big deal? Wisdom is key to making choices that bring joy. We all seek joy. Joy appears elusive to most. Could it be we do not experience joy because we are lacking in the pursuit or exercise of wisdom?

During my research for this article and years of seeking wisdom I was and am aware that wisdom is normally referred to in the feminine. Wisdom is called “she” and “her” in scripture. The book of Proverbs is full of thoughts on wisdom and refers to wisdom in the feminine. For example, “Wisdom is more precious than rubies; nothing you desire can compare with her.” Proverbs 3:15

Wisdom is said to originate with God and God gives wisdom.

The Koran says that only Allah has wisdom and gives intelligence at his will.

Buddha says wisdom can be reached by knowing the impermanent nature of all objects we hanker after and annihilate cravings for them. Wisdom is knowledge.

Hinduism says that wisdom is higher than knowledge obtained by reasoning and inference. The path to wisdom is meditation, self inquiry, and contemplation.

Humanism states that wisdom comes from many diverse sources but is primarily something that develops over time through sharing and challenging of ideas.

Our Indigenous People say that wisdom is about the interconnectedness of all things. Wisdom deepens understanding. Wisdom is gained experience. Knowledge is to know the difference between wisdom and knowledge and accept responsibility and accountability. Wisdom is the future.

I found this online at mooshwalks.com. They say wisdom is a virtue that is not innate but can only be acquired through experience. Anyone who is interested in trying new things and reflecting has the ability to gain wisdom. This website says to

  • try new things,
    • talk to people you do not know and listen,
    • do things the hard way,
    • make mistakes,
    • share your wisdom with others.

For our community wisdom is not something to be attained. It is something to be developed as we heal from our traumas, our mistakes, and the mistakes we see others make. Wisdom is developed when we celebrate our successes, For us wisdom is the pursuit of knowledge to share with you so you can heal and become whole. Judy and I actively search for the wisdom others have received and shared to help you. Judy and I have walked the path of trauma throughout our lives. We have managed situations we wish we could take back and get a do-over. We have managed situations the best we could with the information we had at the time. We have been brave. We have been crushed. We have been restored to a place where helping other women navigate the waters of healing is the deepest desire of our souls.

We believe that when one woman heals, a community is healed. The life of one woman touches so many people. Heal her. Heal her community. Teach her and you teach her community. Love her and she loves her community. This is what drives us in the pursuit of wisdom.

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We Are Love

We are all love and spirit beings, no matter who we are or where we come from. We are all connected in our spirits, which allows us to see the beauty in each other, even when it is difficult to do so. When someone has hurt us or made decisions that have damaged our trust in them, we can remember that they too are a spirit being. They may have acted out of fear or lack of love, but this does not make them any less worthy of compassion. I know it is difficult to consider the other person when they have wronged and hurt you. However, when we see them as fellow broken humans we can turn from anger to compassion.

It is important to recognize that although there may be actions that someone has taken that you do not approve of or condone, it is essential to differentiate between the person and their actions. When a child strikes another person, are we able to separate the action from the child? Do you start calling the child a devil or other awful names? Or do you remove the child and instruct them on their behaviour?

It cannot be assumed that because one action was wrong, the person that committed it is completely bad. We have all heard that we should give the benefit of the doubt. Giving the benefit of the doubt means to believe something good about someone, rather than something bad.  We have the choice of doing either. Every individual has a unique spirit, and as such should be treated as an individual rather than defined by their past choices and actions.

We can also remember that those who hurt will in turn become hurtful. By understanding this cycle of pain, we can cultivate empathy and compassion for those whom we perceive to have wronged us, if we realize that they acted out of fear or lack of love. There may be times when it is best to distance ourselves from people who have been damaging in our lives, yet we still need to remember our connection in spirit.

Consider this example. The relationship with your sister is strained and has been most of your life. Do you treat her the way she treats you? Do you distance yourself from her to minimize the effect she has on you? Do you try to understand her behaviour? My experience says that option 2 and 3 are the best ways to go. Option one only leaves you feeling bad about yourself. Option one is sandbox mentality. To rise above the situation, put some distance between the two of you. When your emotions are calm you could try to understand her behaviour. You may not come to a place of understanding. That is okay. Distance is an effective way to manage the situation – even during family gatherings. I do not see distance as being a way to run away. I see distance as a positive mental health strategy and setting healthy boundaries.

Ultimately, remembering that we are all love and spirit beings, brings greater peace and harmony into our lives. No matter how broken or scared someone might seem on the outside, we can keep in mind that at their core they are love. After all, God is Love and we are a thought of God. Then it follows that we each have an innate capacity for love. It is this spiritual connection between us which allows us to act in a loving manner towards one another, even during times of difficulty or strife.

It is important to consider that despite the circumstances of our lives and the challenges we face, no one can ever take away our worth as spirit beings. Others and God love us, and more importantly than anything else, we are lovable! Let us strive towards creating a world where every person can feel secure in knowing that their spirit is worthy of respect and compassion. By embodying this truth, we can all become more connected in love.

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Judgements

If you’re like me, you’ve experienced some form of trauma in your life. And if you’re anything like me, you might also be prone to being judged by others because of it. I’m here to tell you that it’s okay to be who you are, and that no one deserves to be judged for their trauma. Keep reading to find out why.

We all make judgements.

It is inevitable that we make judgements about other people – whether we realize it or not. These judgements can lead to pain and difficulty with our relationships. But while it may seem hard, the best thing we can do is try to be aware of your own judgements and be mindful of how those judgements may affect those around us. The important thing to remember is that everyone is just doing their best, even if it doesn’t look the same as yours.

Why do we judge others? 

Judging others is something we’ve all done, but why do we do it? Is it because deep down, we’re scared of them and/or their differences? Or maybe it’s because their behavior doesn’t fit our idea of what’s “normal”. Since we are unable to understand it, we make assumptions about them. Whatever the reason may be, it’s clear that judging people isn’t a healthy habit to have. Instead of looking for the negatives in someone else’s life, try to see the good that others bring. This practice can make us more tolerant and open-minded people and give us a chance to become better versions of ourselves.

Can we break down the barriers that our judgements create between us and others?

Breaking down the barriers created by judgement can seem like a difficult challenge. In reality, it is one of the simple things to do. All it takes is a little vulnerability and an open mind – something that a lot of people are scared of. Because we have been judged should we be actively judging others? Is there a possibility that because we know the hurt of being judged we can stop the cycle of “you hurt me, now I get to hurt you”? If the person who hurt you is not in the line of fire, could we quit taking it out on the next person who comes into your field of vision?

If we worked to view the world around us through a different lens, we would be choosing to challenge ourselves and our perspective. Instead of seeing the worst in people, what if we actively chose to seek out the best? While it may not always be the easiest path to take, the personal growth we can gain from taking this approach is invaluable. By recognizing and appreciating the good within someone, we open ourselves up to a more meaningful connection with that person. It’s never too late to start noticing all of the wonderful things that are waiting for us as soon as we make a conscious effort to look for them!

A few months ago, I ran into someone at the mall that I had gone to school with a way back when. I hadn’t ever really talked to them much before and honestly, the first time we’d ever interacted wasn’t memorable in a good way. So, when I saw them, I expected it to be awkward and maybe even hostile. But instead, they treated me like an old friend and joked around with me while we caught up on our lives. In that moment, I couldn’t help but realize how wrong my first judgement of them had been; my mind was completely changed at the fact they were just so warm and kind. It left me thinking twice about judging people on appearances or quick conversations afterward; you never fully know what someone is like until you’ve gotten to know them better!

We all have certain prejudices and biases – it’s unavoidable, but that doesn’t mean we should shy away from challenging them. We have the ability to think critically. We have the ability to ask ourselves why we’re feeling a certain way. We have the ability to work through our judgemental assumptions. 

If we want to make progress in creating more unity between ourselves and the people around us, stop being so quick to judge and start having conversations with people who think differently than we do. During open conversations we may even learn why they judged us in the first place. When we come together and openly discuss our opinions while understanding that we may disagree at times, it helps us become more tolerant of each other’s beliefs which creates a safe environment where relationships can grow. 

Join me in making a conscious effort to see the best in people; when we look past surface-level differences, we may find qualities we deeply connect with. We won’t always be proven right in our judgements of those around us, but isn’t it better to give someone a chance than jump to conclusions?

Is there one thing you can do today or be aware of today to ease your burden of judgmental thinking? Be kind to yourself and others; recognize where our minds take us when it comes to assessing someone else’s character. 

We’re all human beings with feelings, flaws, strengths, and worries. Champion yourself in being open minded towards others. Consciously let go of judgement, so that meaningful connections can be established with those that share the same world. Let us take actions together towards breaking down these limits. You never know what kind of meaningful connection you just might find!

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I’m So Sorry

Do Not Apologize for Who You Are

When I started delving into the realm of healing from my traumatic past and self development, I noticed that I apologized a lot. I apologized for my feelings, my opinions, my looks, my clothes. I even apologized for other people. For reasons I cannot explain I took responsibility for their thoughts and actions. I was constantly playing catch up with others. I was trying to become what other people wanted me to be. I was driving myself crazy trying to “measure up.” Any time I thought I measured up the bar was moved. The only thing I exceled at was the losing battle.  I did not embrace who I was. I denied me. I denied my own mind. I denied my own heart, my own soul. No wonder my life seemed to be such a mess. I gave my power away.

I figured out that apologizing was identical to agreeing that there was something inherently wrong with me. I have met women who do the same thing. I have met women who have suffered traumatic circumstances in life who do the same thing. We have been told that we aren’t good enough, we are dumb, stupid, and useless. And we apologize. We are so busy surviving that we cannot take the time to make sense of what is being said to us. Our energy is consumed trying to anticipate the next attack and walking on eggshells so another attack will not happen. The life a traumatized woman is lived in fear. And she apologises for that.

Once the traumatized woman is free of the circumstances the apologies do not stop. The apologies do not stop until she has space to breathe and seeks help. I got tired of apologizing. I was sick and tired of apologizing for what I did not do. I was tired of apologizing for who I am. I was tired of apologizing for another person’s behaviour. I sought help. When I sought help, I was told I was an abused woman. I did not identify as one until I saw the ugliness, I lived in.

What does an apology for who you are do to you? Apologizing for who you are kills your soul. That is a very blunt statement. It is truth. When you apologize for who you are you deny your divinity. You deny the truth of who God made you to be. You deny what you know is true about you. You let someone else define who you are. Who you are is not the decision of someone else. Who you are is up to you and only you.

The process of personally defining who you are is not an easy one. I can tell you with 100 percent certainty it is necessary and extremely rewarding. Defining yourself is an act of self love, the divine act of self love. Who better to lavish this love on than yourself? So, let us talk about how to stop apologizing. Some of this you will have read in past posts. I may sound like a broken record. However, I believe, that repetition is the mother of all skill.

KNOW YOUR TRUTH

We are often worried about what other people will think of us. We are fearful that we will not fit in. When we are focused on what other people think of us, we are caught up in someone else’s world. We lose focus on our world. I am not saying that we should only be concerned about our own world and be selfish. Quite the contrary. We live in relationship with others all the time. We need to be concerned with others, however, should we be so concerned with their world and ignore our own? Consider this. What are you not doing to make yourself feel good? Where is your time and energy going? Are you so focused on others you are tired and worn out or burnt out? Whose opinion are you taking into consideration? Why are you making someone else’s opinion greater than your opinion about yourself?

REMEMBER THAT NO ONE IS PERFECT

It is time to stop playing the comparison game. Each and every one of us is unique. So unique in fact that even identical multiple birth children do not have identical DNA. Perfect people are an illusion. Perfect people are only showing you the best of themselves. Remember we all struggle. We all have flaws. We all have dust under our beds and skeletons in the closet. Culture has taught us that it is possible to be perfect. Commercial creators are excellent at showing us what could be if we did the same as so and so or had the same stuff as our neighbour. Cut the noise on that. Embrace your uniqueness. Flaunt it! Celebrate it! Love it!!

YOU ALWAYS HAVE A CHOICE

There is always a choice. Stay true to your convictions and your values. Do not allow ANYONE to tell you what you should be or not be. Do not allow ANYONE to interfere with who you are. Do not waiver because of someone else’s opinion. Be strong. Be confident. Build your confidence. You are a blessed soul, carved by the hand of God.

SURROUND YOURSELF WITH POSITIVE PEOPLE

Who wants to be around those who are negative? Who wants to be around those who constantly find fault? Who wants to be around someone who criticize everything? Who wants to be around people who think others are the cause of all their problems? Being in the presence of positive people affects us. Their positivity and cheerful personalities rub off on us. Being around them brings us joy and warms our hearts. Oh my gosh, give me some of that!

BE KIND TO YOURSELF

Practice self love. When you have made a mistake, own up to it. Apologize for that, not who you are. We all make mistakes. Give yourself a hug, say I love you and do your best to put it behind you. Being kind to yourself allows you to become emotionally flexible. You are equipped to navigate challenging emotions and challenging situations. You are capable of connecting with yourself and others.

PRACTICE POSITIVE SELF TALK

A while back we did a 30 day I AM Challenge on Facebook.  The premise behind the challenge was positive self talk. When we use I AM statements we are rewiring our brains. It is like our brain sits up and takes notice of what comes after the statement I AM. The I AM statements soak down deep into our souls and become our reality.

STOP APOLOGIZING

Only apologize when you own your mistakes. You are a dear wonderful soul as unique as a snowflake. You are who God made you to be. No one, and I mean NO ONE has any right to tell you differently. Embrace your crazy, beautiful, amazing self.

Do you want to do something positive and get around positive people? Vanessa Vance, Judy Johnston and I have planned a Create Your Dream Board workshop. This is an in-person workshop on Tuesday January 24th, 7:00 to 9:00 pm at the office of Exit Realty Genesis office, 2-1373 Victoria St. N., Kitchener, ON, Canada, Ontario. Come out and get creative with other positive people. Lift your spirits. Lift your life. You can send us an email or use this link to register.

There is a nominal fee of $10 per participant for this workshop.

As always, we love your comments. Share your thoughts with us. You help us grow.