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Healing Practices
Featured

Transformation – How Do You Heal?

When someone starts talking about transformation and healing, I immediately think of the brain, the mind. Through my research I have found that most people think about a significant and positive change or evolution in various aspects of their life. This can include personal growth, self-improvement, inner healing, or a dramatic shift in mindset, behavior, or circumstances.

I have learned over the years that transformation is not just about the mind. The mind and body are connected. What one believes in their mind affects their body. There is an intricate relationship between our thoughts, emotions, beliefs, and our physical health. The mind-body connection suggests that our mental and emotional states influence our physical well-being, and vice versa.

The mind-body connection is rooted in the biological and neurological systems of the body. The brain and nervous system play a central role in processing and responding to both internal and external stimuli, including thoughts, emotions, and sensations. Neurotransmitters, hormones, and other chemical messengers transmit signals between the brain and the body, influencing various physiological processes.

Our thoughts, emotions, and beliefs have a direct impact on our physical responses. For example, when we experience stress or anxiety, the brain activates the body’s stress response system, triggering the release of stress hormones such as cortisol and adrenaline. These hormones can lead to physical changes such as increased heart rate, elevated blood pressure, and muscle tension.

It is my belief that you cannot transform the mind only. In the process of transforming your mind you will transform your body. In the process of transforming your body you will transform your mind.

Please don’t misunderstand me. You aren’t going to have the body of an athlete if you simply change your mindset. However, if you have a mindset shift and believe you can have the body of an athlete you can actually achieve that. It will take work and perseverance.  But if you believe you can, you will. Henry Ford said, “Whether you think you can or think you can’t, you’re right.”

I would rather practice wellness than always addressing sickness. Wellness includes many healing modalities that encompass a wide range of practices and techniques to support the journey of transformation. My purpose in this article is to introduce different methods and for you to choose the ones that fit your beliefs, lifestyle, and pocketbook.

Traditional Therapy

Traditional therapy or counseling sessions with licensed therapists provide safe and supportive environments for you to explore your thoughts, emotions, and experiences. Therapists utilize various therapeutic approaches such as cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), psychodynamic therapy, solution focused brief therapy, (SFBT) and trauma-informed therapy to help individuals process their past traumas, develop coping strategies, and cultivate resilience.

I have engaged in psychodynamic therapy, solution focused brief therapy and trauma-informed therapy. My favorite, by far, was the solution focused brief therapy. I found it to be the quickest and most effective therapy with the best results. I found that dwelling on the past and it’s influence on my life was a slow painful process as I had to relive the events and the emotions. I got more and more depressed and felt like I was spinning my wheels getting nowhere.

Sure, I did get some helpful tools in the process but the road was painful and too long. 

With solution focused brief therapy I determined the outcome I wanted and mapped out the road to get there. I didn’t dwell on the past. I focused on my now and my future. Less money. Better results.

Mindfulness and Meditation

Mindfulness and meditation practices are powerful tools for cultivating self-awareness, reducing stress, and promoting emotional well-being. These practices involve paying attention to the present moment with openness and acceptance, without judgment. Techniques such as mindful breathing, body scans, and loving-kindness meditation can help individuals become more grounded, centered, and connected to themselves.

Meditation and mindfulness take time and practice. One often hears that you need to “empty your mind” to be an expert meditator and look like the gurus in many pictures. I have found that it is impossible to silence the chatter in my mind.

I started meditation and mindfulness about 3 years ago. It was tough at first. As soon as I sat in a quiet space my mind took over. I made grocery lists, listed phone calls I needed to make, jobs I had to do and even try to figure out solutions to not only my own problems but other people’s problems too. I was so frustrated I almost gave up.

Then, I read something by Dr. Wayne Dyer. He stated that it was not possible to empty your mind. He did say that it was possible to acknowledge the thoughts and let them pass. He said not to make judgements on what my mind was doing, just let the thought pass. I tried it and it works.

Now, I practice meditation at least twice a day, especially in the morning. I have joined a group of other meditators. We are currently working our way through the chakras. I am loving this practice.

The other meditation I do is online with Dr. Joe Dispenza. I find that my days are easier because I have more trust. More trust in myself. More trust in God. More trust in my abilities and the people who come into my life.

Mindfulness to me is paying attention to my thoughts and my words. How am I speaking to myself? How am I speaking to others? Am I being loving and kind? Am I being compassionate? When I pay attention, I can see what I like and don’t like and can change it in an instant.

I find driving brings out the worst in me. When I’m mindful I realize that the person who just pulled that jerk move has their “stuff” to go through and I can let it go and continue on my way without stewing or swearing about it.

Yoga

Yoga combines physical postures, breathwork, and meditation to promote holistic health and well-being. Yoga helps individuals release tension stored in the body, increase flexibility and strength, and cultivate mindfulness.

The practice of yoga increases body awareness. Through the practice we learn how we move through life. With breathwork we become aware of the importance of oxygen not only our physical body but to our emotions as well.

I used to hate yoga. I took many classes wanting to like it. But I never did! I walked out of a yoga class feeling like I got nothing out of it. The only yoga pose I really liked was “legs up the wall”. Yummy but not worth doing a whole class.

Then Covid hit. I wasn’t exercising as much. I was going through cancer treatments with my mom and a divorce. My stress levels were very high. All I wanted was to stretch. The only way I knew to get the stretch I desired was through yoga.  

I contacted my sisters and told them my dilemma. I asked them to join me in an online yoga class. They all agreed. We would do the yoga practice in our own homes and text the others when we were done and report on how we did. This was the beginning of my love of yoga. I do not do it everyday but I do engage in the practice at some point during the week. I also use some yoga moves as a cool down to my regular workout. Now, yoga is yummy and worth it to me.

Art Therapy

Art therapy is a form of expressive therapy that uses the creative process of making art to improve and enhance physical, mental, and emotional well-being. It can be a powerful tool for self-expression, exploration, and healing.

Through various art forms such as painting, drawing, sculpture, and collage, you can externalize your internal experiences, gain insights into your emotions, and access deeper layers of your consciousness. Art therapy can be particularly beneficial for those who may find it challenging to verbalize their feelings or simply don’t have the words to express themselves.

Many therapists, counselors, and mental health professionals offer art therapy sessions as part of their practice. These sessions provide a safe and supportive environment for individuals to explore their thoughts, feelings, and experiences through artmaking. If you would like to experiment with art therapy, ask your therapist about it. If they don’t offer it as part of their practice, they should be able to connect you with someone who does.

Community art centers often offer classes, workshops, and open studio sessions for people of all ages and skill levels. These centers provide access to art materials, studio space, and guidance from experienced instructors, making it easy for individuals to explore their creativity in a supportive and non-judgmental setting.

There are many online resources and platforms that offer virtual art classes, tutorials, and communities for artists of all levels. Websites such as Skillshare, Udemy, and YouTube provide a wealth of instructional videos and resources for learning different art techniques and styles from the comfort of home.

Attending local art events, exhibitions, and gallery openings can also inspire artistic expression. These events provide opportunities to connect with other artists, explore different art forms and styles, and gain inspiration from the work of others. It also gets you out of the house. Call up a friend or go by yourself. You will never regret feeding your mind with soulful adventures.

Art therapy is more about the process of creating than the end result. Maybe we should rename art therapy, Creative Healing. Hmmmm, I like that sound of that.

Focus on the act of self-expression and exploration rather than worrying about creating a masterpiece. Experiment with different art mediums and techniques to find what resonates with you. Painting, drawing, sculpture, or mixed media. Pick one to start. There are endless possibilities for creative expression.

There are no right or wrong ways to make art. Your efforts and your unique perspective and experiences are valuable. If you are perfectionist Creative Healing is an ideal way to climb out of the perfection space and accept what is and call it beautiful. Always remember, the more you engage in the activity the better you get.

Nature Therapy

Spending time in nature has been shown to have numerous therapeutic benefits, including reducing stress, improving mood, and promoting overall well-being. Nature therapy, also known as ecotherapy or wilderness therapy, includes activities such as hiking, gardening, or simply spending time outdoors in natural settings. Forest bathing or Shin Rin Yoku is a method of nature therapy. Get out in the bush or the woods. Don’t be afraid to touch the trees.

Connecting with the natural world can help you feel grounded, rejuvenated, and connected to something greater than yourself. Stop. Breathe. Relax. Believe. Love.

Breathwork

Breathwork practice focus on the conscious control of your breath to promote relaxation, emotional release, and inner healing. Techniques such as deep diaphragmatic breathing, breath awareness, and breath retention can help you regulate your nervous system, reduce anxiety, and access deeper states of consciousness. Breathwork sessions led by trained facilitators provide a supportive space for individuals to explore their breath and its connection to their emotions and experiences.

I started doing breathwork when I was introduced to the work of Wim Hof. Wim Hoff, also known as The Iceman, is a Dutch motivational speaker and extreme athlete noted for his ability to withstand low temperatures. His method is a technique that combines controlled deep breathing, cold therapy, and commitment to help you connect more deeply to your body.

I enjoy the Wim Hoff breathwork. I have not mastered the cold therapy. I keep trying but I have to admit I do not like it. I would rather be warm. There is still a benefit to engaging with his breathing technique.

I have discovered other breathing techniques through my yoga practice and with my meditation coach SevaRam Spronk. I love all of it.

Pure Bioenergy Healing Therapy

My favorite healing modality is Pure Bioenergy Healing Therapy. Pure Bioenergy Healing Therapy is based on the principle that the body has an innate ability to heal itself when its energy flow is balanced and unobstructed.

Pure Bioenergy Healing Therapy offers a gentle yet powerful approach to promoting health and well-being by restoring the body’s natural energy balance. It can be an effective tool for addressing a wide range of physical, emotional, and mental health concerns and supporting individuals on their journey toward optimal wellness.

Practitioners of Pure Bioenergy Healing Therapy work with the body’s energy allowing energy to flow freely and facilitate the healing process.

Pure Bioenergy Healing Therapy utilizes various techniques to assess and address energetic imbalances in the body. These techniques may include identifying areas of congestion or depletion, and using specific hand movements and intention to channel healing energy to the affected areas. The energy of life has all the information of wellness in it, therefore the body knows exactly what to do with it. The therapy is non-invasive, structured and typically involves light touch or hands-off approaches.

Pure Bioenergy Healing Therapy can be used to address a wide range of physical, emotional, and mental health concerns. It is often used to alleviate pain, accelerate healing from injuries or surgeries, reduce stress and anxiety, improve sleep quality, and enhance overall well-being. The therapy is gentle and suitable for people of all ages, from infants to the elderly.

Clients who receive Pure Bioenergy Healing Therapy often report feeling deeply relaxed, peaceful, and energized during and after sessions. Some may experience sensations such as warmth, tingling, or subtle movements in the body as energy begins to shift and rebalance. Many clients notice improvements in their symptoms and overall well-being with continued sessions over time.

Pure Bioenergy Healing Therapy can be used as a complementary approach alongside conventional medical treatments. While it is not a replacement for medical care, it can support the body’s natural healing processes and enhance the effectiveness of other treatments.

Each month you get to participate in an online Pure Bioenergy 4 Life Healing Event. You can register using this link. For more information about this healing modality click on any of the links above.

You will notice that I did not talk about diet and exercise. There is so much information available to you if you want to go in this direction. I felt it was better to talk about other ways to transform your body. Choose one of the modalities I’ve talked about. Experience the difference it can make in your life. I dare you!

Handling Life
Featured

The Sweet Smell of Success

How do you spell Success? How do you define success?  Each of us has our own definition of success.  Our view of success comes from what we value. What we value comes from our belief patterns.

Today I want to share a few success stories from the women in our group.

One of the values that each of these women share is tenacity or resilience. The ability to bounce back from disasters, disappointment, divorce, and the despair that often cloaks those hard events in our life.  These ladies made a decision that was right for them. It took courage.  It took listening to their own counsel, as often other people told them it couldn’t be done. It took prayer and faith that the outcome would be good.

These women made bold decisions, and with perseverance achieved their desires. Sometimes in life, we don’t realize the talents, abilities or skills we possess until we are put to the test.  If we stay in the same position, and don’t stretch ourselves, our physical muscles will atrophy.  If we don’t expand beyond our current thoughts, how can we grow? If we don’t try, we will die.  

All new experiences, take an effort.  How many times have you had a thought, or desire, and squashed it before it had time to germinate.  It is in our nature to protect ourselves from perceived danger.  However, often the perceived danger is an illusion. It is a culmination of tangled emotion, fears, generational mores of “this is the way something is done”. Don’t rock the boat, or cause a fuss, and heavens above, don’t bring attention to yourself.  

If you are told, sit down and be quiet repeatedly, eventually you comply. One acquiesces, however the desire to express the goal, desire, dream, does not go away.  It festers. It may be stagnant for many years or decades. The dream may lie dormant, until you give it the time, attention, diligence, and yes love, that both you and the dream need to bloom. 

Yet, as these women and many others have shown us, when the opportunity arises take the leap. Better yet when, in confidence, you decide you will live differently, doing that which your heart desires and create the opportunity by your new way of thinking.  Success, joy, excitement, and a life well-lived awaits.  I am excited to share with you these lovely ladies and their heart felt success stories.

My friend, Lori who has a philosophy of lifelong learning, and a strong desire to be of service made the decision at age 60 to go to university and get her law degree.  Lori will graduate this April as she is called to the bar.  It has been a tough three years of study. Some of the biggest hurdles she overcame had to due with finding housing in different cities. She studied in Toronto, London and in Windsor.  She did love interacting with the young students who were her classmates.  They too loved being with her, as they experienced the love and wisdom, she brought to all their group assignments.  Lori has her teaching degree, and taught and administered in a private school, which she and her ex-husband had started.  She taught in the public school system. She is a licensed wedding officiant, a pastor, and has her real estate license.  

Yes, I admire and am often in awe of her energy, her joie de vie, her incredible faith, and her unwavering friendship.   This September she will be competing in a body building competition.  Lori has overcome life experiences that could have been crippling. Instead, she chooses to draw strength from adversity.  She is strong in body, mind and spirit.  Several years ago, she read and was inspired by Heather McCallion’s book,” Hurricane Hazel, A Life with Purpose”. Heather McCallion lived to age 101, and was the longest serving mayor of Mississauga, Ontario.

Lori often asks me, “What do you want to do with the next 30 years of your life?” “Have you uncovered your purpose?”  Lori motivates me to higher expectations then what I would hold for myself.  I am so grateful for that.  

Our next woman holds her dedication to her family as her north star.  She is devoted to her children and grandchildren. Her artist ability colours all aspects of her life. She is loyal, indefatigable, and generous.  Her dream to own her home has been a part of her for as long as I can remember.  As children she would arrange and re-arrange the furniture in our room. She painted a beautiful mural on the bedroom wall. Her desire to have her own space, where she could be her authentic, artistic, kind, glorious self has been in her conversation forever. 

I don’t know that my sister, Jane even realizes how inspirational, self motivated and passionate she is.  She always finds a way. She has sewn cushions for the chairs she stripped, sanded and varnished. She is an innovator. If something needs to be done, she will find a way to do it.

These past few years she has renovated a trailer, learning new skills like metal turning.  She was one of the first girls to take shop class in high school and won the Industrial Arts award for her projects.  She also chose to pursue a new education and career after age 50.  Last year Jane made the leap to purchase her own condo. Of course, it is getting the Designed by Jane treatment. She has created a sanctuary for herself and her grandchildren to thrive there.  Her dream is coming to fruition, as she and her environment blooms.  I am so excited for her.  Her sense of humour and dogged determination help her overcome the many obstacles she has encountered.  Her “Yes, I can” attitude is infectious.  She brings optimism, light, and enthusiasm to all she encounters.

Many of us has been through trials and tribulations, this woman has had more than her share. 

SevaRam discovered her spiritual path and her spiritual gift as she was searching for ways to deal with post-partum depression.  SevaRam is an inspirational leader.  She teaches meditation, and the importance of stilling the mind to calm the body. She started a group for heart led women entrepreneurs called HeartSpace CoLab so we can share our experiences, our tech finds, our wins and our struggles and learn how to be an online presence. 

She encourages all to persevere even when the road is rough.  She shares her vulnerability.  Her courses and offerings are very well-received. She practices what she preaches.  Her passion for helping others shines through in all she does.  She is a pioneer in what she is doing. A thought leader, who is led by her heart.  She is proof, success is what you make it.

I salute these women who have all defined their version of success.  How sweet it is.

How sweet they are, as they and their dreams bloom, infusing joy and the brightening the lives of all they encounter. 

What dream will you fertilize today, so it will bloom in your future? Your success awaits.

Personal Practices
Featured

Eyes on Healing: How Concentrated Focus Ignites the Path to Recovery

I have been having recurring thoughts on the subject of focus. It keeps coming up, multiple times a day. At first, I didn’t pay much attention, however, it kept coming up. I started paying attention. As a result, I have been doing some research on the subject of focus and the role it plays in the healing process. Each year I choose one word, one aspect of my own healing process to focus on. Because of the recurring thoughts and my research, this year my word is FOCUS.

I left my first marriage after years of physical, mental, and emotional abuse. Those first few years were very difficult. I spent a lot of time focusing on the injustices, the abuse against me, my fears, and the pain of my emotions. Every time I focused on the abuse and the battles, I suffered. I spent a lot of years suffering. I spent a lot of years confused and lost. I was one of the walking wounded.

It wasn’t until I began to focus on myself, discovering my strengths, desires and dreams that I stopped suffering. I began to live, all because my focus had changed.

Tony Robbins and other thought leaders often quote, “Where focus goes, energy flows.” We can all find the bad things in life; however, we can also find the good. We get to choose what we focus on. Do you want to focus on all that happened to you or do you want to focus on learning to thrive in spite of the trauma you’ve experienced?  We all have the ability to live a happy life. Focusing on what is good about you is a valuable place to start.

Elliott Connie, author of “The Solution Focused Brief Therapy Diamond” says that when a client focuses on the problem, the trauma, or the reason they reached out to him, they continue to suffer. There is no value in continuing to suffer. There is value in focusing on your best outcome, not a goal, but the outcome. What difference will your outcome make to your life?

Trauma often disrupts a person’s mental and emotional well-being, leading to feelings of confusion, anxiety, and a scattered mind. Focus, in the context of trauma healing is the intentional and concentrated attention directed towards the process of recovery. Focus involves mindfulness, defining your ideal outcomes, and the active reduction of distractions to create a conducive environment for healing.

Focus involves recognizing and nurturing the connection between the mind and body. Focus is about acknowledging the physical and emotional aspects of trauma and directing attention to activities or practices that promote holistic healing.

Distractions often hinder the healing process. We can become experts on personal distraction. Focusing on trauma healing means actively working to reduce and manage external and internal distractions. Any distraction can derail progress. A new relationship can derail your healing in a very big way. Focus also means maintaining a sense of presence and awareness even when facing challenges or triggers. It’s the ability to navigate difficult moments with a clear and intentional mindset.

Setting clear intentions is a key component of focus in trauma healing. This involves visualizing the desired outcome of the healing process and actively working towards that vision.

There is a definite mind-body connection connected to trauma. Focused attention on the mind-body connection is crucial to the healing process. Mindfulness practices are linked to reduced stress levels. When you concentrate on the present moment, it helps alleviate the physical and psychological impacts of stress, promoting a sense of calm. Focused attention fosters a strong mind-body connection. This connection empowers you to actively take part in your healing process, recognizing the interplay between emotional experiences and physical sensations.

Focused attention allows you to see and understand your emotions without judgment. Self-awareness is a key part of emotional regulation. Self-awareness enables you to respond to your feelings in a more controlled and constructive manner. You gain control over your emotions once again. What felt out of control is now manageable. Awareness is the key.

Focused attention encourages self-compassion by allowing you to approach your thoughts and emotions with kindness and understanding. This shift in perspective contributes to a more positive and nurturing relationship with yourself. The regular practice of focused attention techniques contributes to the development of resilience. Resilience equips you with tools to navigate challenges, bounce back from adversity, and cultivate a positive outlook on your healing journey. With focused attention your emotional well-being improves.  Emotional well-being can positively affect your social interactions. You may find yourself better equipped to connect with others, express your needs, and build supportive relationships.

Trauma often disrupts sleep patterns. Focused attention, especially in relaxation techniques like deep breathing or meditation, contribute to improved sleep quality. Healing techniques such as Pure Bioenergy Healing Therapy, that heal the body, mind and emotions are excellent therapies for better sleep patterns. Better sleep supports overall physical and emotional well-being. You can connect with Judy Johnston to book your Pure Bioenergy Healing Therapy session.

Have you tried mindful breathing? Let us take one minute to engage in a mindful breathing exercise. When you do a mindful breathing exercise throughout your day you are focusing your attention on one thing. This calms your nervous system, any anxiety or angst, and teaches you how to focus on one thing and only one thing. I am providing a one-minute video with beautiful music to get you started.

WATCH AND LISTEN

Another mindfulness exercise you can do is a body scan meditation. In a body scan meditation, you pay attention to each part of your body, starting from your toes and moving up to your head. Notice any sensations without judgment. This practice enhances body awareness and can help release tension. This is a 5-minute body scan meditation for you to try.

LAY DOWN AND LISTEN

If you like to walk, try mindful walking. Pay attention to the sensation of each step, the movement of your body, and the surrounding environment. Walking mindfully can help anchor you in the present moment. One of my loves is to mindfully walk through the bush, taking in the smells, the sights, the sounds, the feeling of the earth beneath my feet and the fresh air. Bookmark this meditation or download it to your phone, put on a pair of headphones and your comfortable walking shoes and head outside for a walk.

WALK AND LISTEN

Incorporate mindful movement practices into your routine. Activities like yoga, Tai Chi, or Qigong combine physical movement with breath awareness, promoting relaxation and flexibility.

YOGA FOR ANXIETY AND STRESS

TAI CHI

QIGONG

Cultivate a daily gratitude practice. Take a few moments each day to reflect on things you are grateful for. This practice shifts your focus towards the positive aspects of life, fostering a sense of appreciation. Journaling gratitude with a mindful approach involves seeing your day, your thoughts, and your emotions without judgment. Write down what you are grateful for. Take it a step further and write about your daily experiences, any aspirations you may have, and insights gained during the healing journey.

Be mindful and intentional about your use of technology. Take breaks from screens. Practice digital detoxification. Be mindful of the content you consume. Resist the urge to scroll mindlessly. At night, keep your phone in another room. If you use your phone as your alarm, set your phone on the other side of the room, out of reach or in the bathroom. Set the volume louder. You will hear it. You also have to get up to turn it off. Mindful technology use supports a healthier relationship with the digital world.

Remember that consistency is key when incorporating mindfulness practices into daily life. Start with small steps, gradually increasing the duration and variety of practices as they become integrated into your routine. The goal is to make mindfulness a natural part of your day, supplying ongoing support for your healing journey. These are just a few methods of mindfulness practices. Pick one to start. If you don’t like it move on to something else. This is your mindful practice. Make it as unique and beautiful as you are.

Focused healing requires concentrating on specific outcomes related to your recovery. This could involve setting intentions, naming areas that need attention, and working towards achieving milestones in your healing journey. This could include visualizing the life you want to have. Write down your dreams and desires. Do not judge what you write down. Do not try to figure out how you will achieve your dreams and desires. This practice is to develop your sense of self and open your heart up to possibilities. Keep your dreams and desires to yourself – at least for now. You do not want others to poop on your ideas. This is your healing journey. No one has any input into this journey but you. Judy and I are here to give you ideas and options. You decide how you want your healing journey to evolve.

In the tapestry of trauma healing, focus emerges as the guiding thread, weaving through the intricate patterns of recovery. Like a steady compass, intentional attention directs you towards the core of their healing journey, illuminating the path with clarity and purpose.

In the realm of mindfulness, the power of focused awareness becomes a transformative force, untangling the knots of emotional turmoil and grounding the mind in the present moment. Through practices that nurture this focus—be it mindful breathing, body scan meditations, or the intentional cultivation of gratitude—you not only control your healing but you also forge a profound connection between the realms of the physical and the emotional. With each deliberate breath, every step taken mindfully, and the conscious choice to navigate distractions, the importance of focus manifests as a catalyst for resilience and self-discovery. It is in this focused embrace of the present that the healing journey transcends mere recovery, evolving into a profound awakening where you confidently rediscover your essence and reclaim ownership of your narrative.

Emotions
Featured

EMOTIONAL INTELLIGENCE

Emotional intelligence, often abbreviated as EQ (Emotional Quotient), refers to the ability to recognize, understand, manage, and effectively use your own emotions, as well as the emotions of others. It plays a crucial role in personal and interpersonal success, and it’s particularly relevant in the context of personal development. Emotional intelligence is vital for building strong relationships, communicating effectively, managing emotions, and making sound decisions. In the context of personal development, developing emotional intelligence can lead to greater self-awareness and self-regulation, helping you to make positive changes in your life.

Emotional intelligence (EQ) can have a profound impact on your relationships. It plays a pivotal role in how you interact, communicate, and build meaningful connections. Emotional intelligence is a powerful tool. Emotional intelligence is a skill that can be developed and improved upon over time through self-awareness, practice, and a genuine commitment to understanding and connecting with others on a deeper emotional level.

All the subjects we have been covering this past year are all part of emotional intelligence. Increasing your emotional intelligence is an ongoing process. It requires patience and self-compassion. Raising your EQ does not need to be an arduous task. Each time you choose to develop an aspect of your personality you are also increasing your EQ. As we actively heal from the traumas of our life our emotional intelligence will ultimately increase. You can choose to increase your EQ or you can choose to do nothing and stay exactly where you are.

I would like to share some practical steps to help you enhance your emotional intelligence:

Take time for introspection. Reflect on your emotions, their triggers, and how they influence your thoughts and actions. Write your reflections in a journal to track your emotions and experiences. Writing about your feelings can deepen your understanding of them. This practice also gets the “stinking thinking” out of your head circling around and around.

Ask for honest feedback from trusted friends, family, or colleagues about how they perceive your emotional expressions and responses. Seek guidance from someone with a high level of emotional intelligence. Their mentorship can be invaluable in your journey to increase your EQ. These three practices increase your self-awareness. Becoming aware of your emotions is vital to your recovery.

Develop effective stress management strategies, such as exercise, deep breathing, or time management, to keep your emotions in check during challenging situations. Mindfulness techniques, such as meditation, can help you become more aware of your emotional responses and learn to control them. Being prepared with strategies in advance assists you in weathering any storm that comes your way.

Pay close attention when others speak. Try to understand their feelings, concerns, and perspectives without immediately offering solutions or judgment. It is always better to listen to understand than to listen to respond.  I dislike it when I share my feelings with someone, and they respond without waiting for me to finish so they can share about their own life. That is an instant shut down for me. I know they do not care.

Work on your verbal and non-verbal communication skills. Be clear, concise, and empathetic in your interactions. Check your own body language. Body language often speaks louder than words. Are your arms crossed? Are you eyes wandering? What would it take to look into the eyes of the person talking? Are you giving them signs that you are listening?

When interacting with others, try to imagine what it’s like to be in their situation. This can help you connect on a deeper level. Strive to build and maintain positive relationships. Invest time in nurturing connections with friends, family, and colleagues.

Learn conflict resolution techniques to handle disagreements constructively. Techniques such as assertive communication, conflict analysis, taking breaks from discussions, and compromise, are all effective in deescalating conflict.

Identify healthy coping strategies for dealing with adversity, setbacks, or difficult emotions. This might include seeking support from others or engaging in self-care activities. Instead of dwelling on failures or setbacks, view them as opportunities for growth and learning.

Set meaningful, achievable goals that align with your values and passions. This can provide motivation and a sense of purpose. Check out our blog posts on values and passions. Recognize and celebrate your achievements, no matter how small. This positive reinforcement can boost your motivation.

There are many books and resources available on emotional intelligence. Consider reading about the topic to gain new insights and strategies. Attend workshops or training programs on emotional intelligence if they are available in your area and online. These can provide practical exercises and guidance.

Remember that emotional intelligence is a skill that can be developed and improved over time through self-awareness, practice, and a genuine commitment to understanding and connecting with others on a deeper emotional level.

Neglecting your emotional intelligence can have far-reaching consequences in various aspects of your life, including your relationships, personal development, and professional aspirations. Recognizing the importance of emotional intelligence and actively working to improve upon it can lead to more positive outcomes in your trauma healing process and all areas of your life.

Personal Practices
Featured

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.