mindfulness
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mindfulness

Healing Practices
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Transformation – Hello You!

Have you had the experience of losing yourself? I have had this experience so often in my life that I nearly had a breakdown. I remember sitting on the edge of my bed with my head in my hands feeling as if I didn’t exist, only my body did. I was crushed, broken and an empty shell. I had no worth, no existence and I wanted to die.

I also remember having the experience of walking past a mirror, catching a glimpse of myself and saying “Hello You! Where have you been hiding?

You may not have had an experience quite like this but we have all experienced the notion of Who Am I?

It is quite common for a woman to get caught up in being a partner/spouse, mother, friend, daughter, professional, Ms. Fixit, superwoman; all-knowing, all-seeing wonder of the world and lover. Where does she find herself in all of these roles? My gosh, just reading this makes me think women are the epitome of the multiple personality disorder.

No wonder that when divorce, abuse and life’s traumas hit home she cracks and breaks. It is difficult to keep all of these balls in the air. But it is during the times when her world falls apart that she has the opportunity to rediscover her essence, her soul, her one true love, herself.

I like to think of the opportunity to rediscover myself as a gift. Thinking this way does not start out like that. Heavens no! 

Thinking like this occurs during the process of self-discovery. When I realized I’d been given a gift everything changed. I focused more deeply. I got excited about the process, of the discovery. And then reams of information came my way I don’t think I ever could have found if I had spent thousands of hours in the library.

So, accept where you are at. Acknowledge and confirm your emotions, even the painful ones. Acknowledge your emotions as valid responses to your experiences. Accept yourself as you are, scars and all. This is the beginning of the self-discovery process.

Don’t forget about mind moves. Mind moves or the changing of your mind involves moving from a victim mentality to a mind SET of empowerment. Instead of feeling helpless and at the mercy of external circumstances, recognize your natural strength and responsibility in shaping your own destiny. This is the second step to self-discovery.

Allow me to introduce you a few other steps on the path to Hello You. These are easy things you can do to open the door to your heart, your soul, your one true love, you.

Reflect on your core values and beliefs. When was the last time you thought about your core values and beliefs

Values are often taken for granted. They’re just there. We adopt values from our families, friends, cultures, schools, and workplaces. We gather them like flowers along the path. Once we have them, we don’t really look at them and we don’t determine if they benefit our life or need to change. We may glance at them but we don’t really see them. My therapist showed me that values are of the ultimate importance, and it is important to determine the values that are non-negotiable.

Understanding your values can provide clarity and direction to your life.

Explore your strengths and weaknesses. What are you naturally good at? Organization? Networking? Entertaining? Design? Leadership? Administration? Caring for others? Motherhood?

Where do you have opportunities for growth? Emotional regulation? Self-Acceptance? Body positivity? Boundaries? Finding purpose?

Embrace your strengths and weaknesses. This leads to greater self-awareness, builds confidence and self-esteem.

Investigate your passions and interests. What activities bring you joy and fulfillment? If you haven’t gone for a bike ride lately, rent a bike for a day and explore your area. Do you enjoy the water? Rent a kayak or tube and join a group floating the nearest river. Have you wanted to try knitting or crocheting? There are groups everywhere to join in. Stop by a local yarn or craft shop and ask about them. Pick up a paint brush. Paint a room or a canvas. Are you concerned about world events and activism? Browse Facebook, the “net” or Instagram and find a place that aligns with your heart.

Engaging in activities that align with your passions leads to a deeper sense of purpose and fulfillment.

Ponder your life experiences, both positive and negative. Play the “I Remember” game. What have been the defining moments in your life? What lessons did you learn from them? You will laugh and you will cry. Both emotions are good for your soul.

Pondering on past experiences can provide valuable insights into your identity and aspirations. And please write them down. Memories not written down are eventually forgotten. I have the thought that if I ever get dementia or Alzheimer’s I would like my family to read these memories to me and the lessons I learned from them.

Cultivate mindfulness and self-reflection practices. Mindfulness techniques such as meditation, journaling, and deep breathing help you connect with your inner self and gain clarity on your thoughts and emotions.

Set goals and intentions for your personal growth. What do you want to achieve in various areas of your life, such as career, relationships, and health? Setting specific and measurable goals provides motivation and direction for growth. Start small. What do you want to accomplish this month or even this week? Pick one area of your life and set one goal or intention.

Step out of your comfort zone and embrace a new challenge. Your comfort zone is that safe, secure and warm area you like live in? Get out of it! Try something that makes your blood pump and mouth go dry.

Growth often occurs outside of the comfort zone, so I encourage you to take a risk and try a new experience that stretches your abilities and expands your horizons.

A friend of mine challenged me to do something that scared me once a week for 12 weeks. I took the challenge. I did not find it too difficult to find something that scared me. I had become so cocooned that even smiling at someone on my daily walk made me sweat.

After learning to smile, I got the nerve to say hello. I held me head up, smiled then said a word or two and kept walking. Pretty soon this practice is now part of who I am and what I do to show kindness in my area of the world. I have made friends in my neighbourhood.

Seek feedback and support from others. Whether it’s from friends, mentors, or professionals, or support groups, feedback provides valuable insights and perspectives for growth.

Find “your tribe”, a place where you share something in common and start sharing. Start asking questions of others. Give input and get input. We are meant to be in community.

Surrounding yourself with supportive individuals can provide encouragement and accountability. Something we all need to thrive.

Prioritize continual learning and development. Whether through formal or informal education, self-study, or experiential learning, seek opportunities for growth and expansion of your knowledge and skills. Become a lifelong learner.

Cultivate resilience and adaptability in the face of challenges and setbacks. Yes, that means welcoming challenges and setbacks. Realize this is a period of profound growth and it is not to be feared.

Life is full of ups and downs, but those who can bounce back and adapt to change are better positioned for growth and success.

You don’t need to try everything on this list. Pick one. Start there.

By exploring areas of self-discovery and committing to personal growth, you embark on a transformative journey of self-awareness, empowerment, confidence and fulfillment.

Imagine catching a glimpse of yourself in the mirror, liking what you see and saying, “Hello You! Where have you been hiding?”

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!

Healing Practices
Featured

“From Shadows to Strength: A Guide to Self-Focus and Healing After Trauma”

Many women who have experienced trauma find it tough to focus on themselves. Trauma can often lead to a heightened sense of hyper-vigilance, where you are constantly accustomed to scanning for potential threats. This makes it difficult to turn your attention inward and prioritize self-care.

In the aftermath of trauma, you also struggle with feelings of guilt or shame, which further impede your ability to focus on yourself. The journey to healing often involves breaking down these barriers and nurturing a sense of self-worth and self-compassion.

Given how much of your energy was consumed serving the needs of others and protecting yourself and your loved ones, do you find the act of self-focus is a selfish effort?

Allow me to put this into perspective.  Self-focus is not selfish. Self-focus is a crucial aspect of healing. Acknowledging and meeting your own needs is essential for recovery. Self-focus is not only a right but a responsibility, especially in the context of trauma recovery.

I had a difficult time allowing myself to focus on anything other than my children after I was able to exit the difficult life in my first marriage. I shifted focus from walking on eggshells with my alcoholic husband to overprotecting my children and making sure they were functioning and had everything they needed. There was no time or room to focus on me. I was too exhausted emotionally, and physically. There came a day of reckoning. I was alone for the first time since leaving the marriage. I had no idea what to do with the time I had. My mind went crazy. I had crazy thoughts. I felt like a caged animal. I had thoughts that I could not make it on my own. I had thoughts that I should go back. I became scared and restless.

So, I did what any crazy woman would do and I sat down. I breathed deeply and considered the thoughts going through my head. Why would I go back into a situation where my life was threatened? What was there that was so important that I did not feel I could make it on my own? As my mother would say, “I had a good talk with myself.” I realized that if I was going to be a good mom, I needed to provide for my children. I could not do that if I went back to the situation where we were not safe.  I could not do that if I didn’t discover who I was. I needed a job with a steady income. I made a plan that day. Within a week I had a job. Shortly after that I started seeing a counsellor. I began a journey of self-discovery.

Through the years I still struggle at times with self-focus. Self-focus appears to be more selfish than self-discovery to me. I continue to learn and allow myself to focus on myself. When I take time for myself, I do the things I want to do. If that is nothing, then I do nothing. Nothing also serves a purpose. It allows for rest. I have not always made good choices but I have learned a lot of lessons. There have been setbacks. There have been times when I abandoned my journey. There have been times when I became obsessed with my journey. I have realized over the years that I have nothing to give anyone if I don’t know who I am and what I like and do not like. This knowing is a result of self-focus. The journey continues to this day.

It is absolutely necessary that you consider making self-focus a priority in your life. If there is one thing that can assist you in coming to the place where your trauma does not rule your life, self-focus is the key.  This is a really strong statement. But I believe it with all of my heart.

If making this decision seems too scary or you find yourself wanting to run for the door please stop. Stop and consider one way you can put the focus back on you. Was there a time in your life where you were confident and happy? Think about how you felt then. Would you like to feel that way again? There is a way to get to a good place in your life, a place where you like yourself again, even love yourself again.

Let us dig into a few ways you can begin your journey into self-focus. I am going to give you options in the following list. You do not have to take on all of the opportunities. Choose one. Only one. Try it out for 14 days. If you find yourself not following through with a 14-day discovery, it is possible the one you chose does not resonate with you. Choose another one.

Keep choosing until you find something you can stick with for 14 days. Sticking to something means you are not making excuses for not doing it. Do not justify or lie to yourself for not doing it. Be honest. I cannot stress the importance of consistency enough, as you focus on yourself. Commit to 14 days. You are worth it.

None of these options takes a long time to execute. Some are 10 minutes or less. Some are more of an awareness.

Mindfulness and Grounding Techniques

a. Practice deep breathing exercises to promote relaxation and grounding. https://www.youtube.com/watch?v=DbDoBzGY3vo This is a 5-minute mindful breathing exercise.

b. Mindfulness meditation helps you stay present in the moment. https://www.youtube.com/watch?v=ssss7V1_eyA This a 5-minute mindful meditation practice.

Self-Compassion Practices

a. Write yourself a kind and understanding letter. Acknowledge your struggles, then write down what you have learned about yourself through the struggle. How strong are you? Have you been able to ask for help? Extend understanding and love yourself in this letter.

b. Treat yourself with the same kindness and understanding as you would a close friend. You are deserving of this kindness and understanding.

Setting and Communicating Boundaries

a. Recognize that setting boundaries in relationships is healthy. Consider the book, Boundaries Where You End and I Begin: How to Recognize and Set Healthy Boundaries

b. Think about and decided what boundaries you need so you can indulge in self-focus.

c. Practice giving clear communication when expressing your needs and boundaries.

d. Practice saying NO. No is a full sentence. You do not have to justify your NO to anyone – at any time – for any reason.

Journal for Self-Reflection Write about positive experiences, personal strengths, and moments of self-discovery.

Engage in Creative Outlets Creative expressions like art, writing, or music are a means of self-discovery and emotional release. While engaging in these activities you are able to transcend your hurts and worries and immerse yourself in beauty.

Establish a Self-Care Routine

a. Consider warm baths or showers to relax your body.

b. Use aromatherapy or scented candles to create a calming atmosphere.

c. Consider a digital detox. Schedule a period of time with no technology to reduce information overload.

d. Limit your social media. Consider checking social media only at specific times of day.

e. Exercise – even if it is just a walk at lunch time.

f. Get outside. Raise your face to the sun. No sun? Raise your face to the sky. Breathe.

g. Spend some time in nature.

Gratitude Incorporate gratitude exercises into your life to shift your focus from the negative to the positive aspects of your life. My favorite exercise is a gratitude journal. A couple of minutes in the morning or before bed and my mind begins to focus on the positive things in life. Regularly acknowledging and expressing gratitude can contribute to a more positive mindset.

One of the exercises my coach told me about and I found very helpful, was identifying negative thoughts. Pay attention to your thoughts, especially the thoughts that are self-critical, defeatist, or overly negative. Keep a thought journal to record and analyze your thoughts associated with specific situations.

View your thoughts as separate from yourself. Instead of saying “I am a failure,” say “I am having the thought that I am a failure.” This helps create a mental distance from the negative thought.

Evaluate the evidence supporting and contradicting your negative thoughts. Ask questions like “What evidence do I have for this thought?” and “Is there any evidence against it?”

Generate alternative, more balanced interpretations of situations. Consider different perspectives and ask, “Is there another way to interpret this situation?”

Objectively evaluate your thoughts based on facts or assumptions. Ask questions like “Is there any concrete evidence supporting this thought?”

Challenge catastrophic and exaggerated beliefs about the severity of potential outcomes. Take a realistic evaluation of the likelihood and consequences of feared events.

Set small, achievable goals to build a sense of accomplishment and challenge negative self-perceptions. Celebrate your successes, no matter how small, to reinforce the positive events in your life. Every little thing you do can have a momentous effect on your future.

Self-focus is not selfish. Self-focus is a crucial aspect of healing. Acknowledging and meeting your own needs is essential for recovery. You can explore the idea of taking care of yourself. Not only is self-focus a right, it is also a responsibility, especially in the context of trauma recovery.

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.

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.