Tag Archives for " meditation "

Is This Even Mine?

So many of us carry around the weight of others and we don’t even realize it. We may wake up feeling great and then notice that our mood quickly shifts once we walk into our office or the grocery store. It may even shift from something we see on line or from the news.

Until we learn to approach this with conscious awareness, we can feel burdened or overwhelmed. But, it’s possible to shift this experience and to come to an understanding around how to hold our own energy without taking on the energy of others as well.

Working with this simple exercise can help you to begin understanding your energetic and physical bodies more fully so that you can begin to discern: Is this mine? Or did I pick it up from someone else?

Creating some body awareness on a daily basis is the key to this exercise.

Take a few minutes in the morning to tune-in. Close your eyes and take a few deep breaths from your belly. Allow your energy to settle in your physical frame. Take a few moments to scan your body and just notice it. Is there anything going on with you physically? Try to stay away from judgment; if you feel it, notice it as well and then release it.

Next tune into your heart. How does it feel? Are you anxious? Do you feel fear? Are you dreading anything? Or maybe you feel happy or excited about your life, your day. This exercise is for creating awareness so you don’t have to do anything about any of it if you don’t want to (though with practice, you just may want to! It will start to feel more manageable). Take stock of your mood and any subtleties of it that you notice.

Finally, tune into your aura ~ the energy field that surrounds your physical body. Does it feel light, heavy, dark, sticky, energized or bright? Take a little tour through it as it may feel different in different areas of your field.

You can take a moment here to send back the energy of anyone besides you that is in your field. Just set the intention that it find its rightful owner and envision it traveling away from you to wherever it came from. Next, call back any energy of yours that has taken residence elsewhere. Feel yourself as complete and whole.

This whole process can take anywhere from 5-20 minutes, depending on you and what is going on. Also, you will get more adept at it with time.

The important thing is that now you are aware of your set point, so to speak. While you are out living your way through your day, stop when you notice shifts in your emotions or energy. Ask yourself: Is this mine? If it’s not, send it back to its rightful owner (note: this could be a person or a place). And if it is, allow yourself some curiosity around it and then ask yourself what you can do to give yourself whatever support feels best.


2 Five Tips for Calming a Busy Brain (Besides Meditating)

We all know the feeling of the overactive brain and when we hit that moment of anxiety or overwhelm, it can be hard to remember our tools. Here are a few of my favorites that are easy to implement and highly effective at resetting the energy of mental chaos.

1. Stop, Drop and Breathe:

This is actually as quick and simple as it sounds. When you are feeling anxious, overwhelmed, confused or ungrounded, this technique can provide a huge reset for you.

  • Stop what you are doing and sit down.
  • Feel your feet on the ground and settle into your physical frame. Notice your body without judgment; feel it and trust it as your structure and support.
  • Turn your attention to your belly and draw in a long breath. Allow your stomach to rise on the in-breath and fall on the out-breath. Repeat this about 5 times (or as much as feels good).
  • This is a great way to start a meditation if that is already in your practice, but it most definitely stands on its own as well.

2. Energy Dump & Refill:

A busy brain creates a lot of chaotic energy in your upper chakras, which in turn can manifest as anxiety and overwhelm. Grounding and cleansing is a great way to shift this imbalance.

If you have access to grass and a little time, go to it. (If you don’t, find some!) Lie on your back on the earth and settle into your body as in the tip above. Shift your breathing to your belly and take a long and full breath from it. Next, imagine that all of your cares, worries, fears and any energy that you are holding onto that doesn’t belong to you is flowing off of your body and into the earth to be transmuted.

You may find it useful to do a full body scan and to feel the energy flow out of each region of your body.

When you feel that you have released all that is heavy, frenetic and/or no longer serving you, set the intention to receive from the earth. In our busy world, we often forget to receive from others and it is vital that we refill as much if not more than we give. Feel the energy from Gaia flow up and into your body. Thank her and yourself for this opportunity to nourish and replenish.

If you have a grass allergy or find it uncomfortable to lie in it, this works standing or you could do the activity leaning against a tree. In both cases, release through your feet.


3. Take a Real Time Out:

The busier the schedule and the more activities you have stacked up in your day, the more you can benefit from stepping out of your active life and into something that requires you to be in a receptive state. This could be an energy healing session, a massage, a manicure or a facial. The point is that you are in a still position and receiving love and nourishment from another. You and your body deserve it!

4. Smell Your Way to Clarity & Calm*:

Lavender is my personal favorite essential oil and when my mind won’t slow down, it’s the first thing I turn to. It’s also great in conjunction with any of the activities above. It supports relaxation, so be careful with daytime use. If my mind is racing before sleep, I put a little of it on my pillow. I’ll fall asleep in no time!

Product shots fro new catalog at YL farm in Mona

Rosemary and Lemon promote clarity and focus and if I need to get some work done, I will diffuse these two together. This combination is uplifting and grounding at the same time. These combined with an energy shake off (see below) can create a great shift.

5. Shake it Off:

This advice from my childhood soccer coaches really works. Stomp your feet, shake your arms, move your torso and your head. Feel the excess energy releasing. Dancing is a great way to get the same result. Both activities release excess while bringing you back into your body.

If you’re really clearing some energetic muck, spray or burn some Sage afterwards to help transmute it.

If you have any tips that you use, I’d love to hear about them in the comments section. Thank you!

* I use and recommend Young Living oils for their purity and high quality. If you use another brand, be sure that it is chemical free and that the company takes pride in its product. Lavender oil found in the grocery stores is often made from Lavandin, which has a completely different composition and may not promote calming at all!



An Inner Landscape of Peace

I used to be a very angry person. I had locked down my emotions for years and years and the majority of them were simmering beneath the surface. They leaked out all over the place ~ in traffic, at my partners, when I dropped something at work. They were omni-present even though I’d spent decades repressing and trying to ignore them.

Most of my friends wouldn’t have considered me an angry person and yet I found myself complaining a lot, looking for ways to judge others, or getting mad when I felt victimized by fate. The anger I expressed daily was a sideways response to the way that I felt that the world around me affected me. My frustration, resentment, jealousy and lack of compassion kept me operating from the space of a wounded child and showed up in the way I perceived the world at large ~ a hostile place that didn’t hold my or others’ best interests at heart. I saw violence and war within and all around me and I responded with anger and fear.

The worst manifestation of this inner violence was against myself. The constant diatribe of self-criticism and judgment kept me in a state of insecurity and mistrust. I didn’t have faith in myself, so feeling trustful of the world was completely beyond my ability to comprehend. I tuned into violence and projected it back outwards in an attempt to validate the hatred I had towards myself. This type of violence was insidious in that it was disguised as self-righteousness.

The truth is that I did have a lot to be angry about. In my experience, most of us do. We have all lived through stuff that is really, really hard (sometimes nearly impossible). And all the while, we’ve been taught to not express it, to hold it in, to: “Shhh…Stop crying (yelling, screaming); everything is going to be okay. Just be strong.”

This is a societal message, one that is fed to us all from hundreds of different outlets. And when we hold it in, silence our yells, or choke down our sobs, we really just bury it; it doesn’t go away. It festers. It simmers. It swallows us whole at times.

It creates in internal landscape of mistrust. It teaches us that it’s not safe to be us or to express ourselves honestly. It cuts us off from having authentic communication with others and it inhibits our peace-making and keeping skills.

I still struggle with repressed anger and sadness at times. I’ve spent years digging deeply into my being to uncover the anger and pain that my inner child/teenager suppressed and I have made great progress. My inner critic is much quieter now. But she still shows up at times and she tries to disguise herself beneath “shoulds” and “shouldn’ts.”

Cultivating inner peace is a daily practice. For me, it requires meditation, awareness and compassion. It asks that I be vigilant with my thoughts and actions and that I backtrack and cancel the critic within by rewiring and reinforcing healthy behaviors. It asks that I apologize when I act out and it requires that I communicate when having trouble with others (something that still requires a lot of courage and strength for me ~ it does not come easily to me).

When I feel my wounded child rearing her head, I have to stop and tend to her. I have to uncover why she feels unsafe or angry in a situation. I have to release the emotion and then nurture her back into a safe place. (Elicia Miller does amazing inner child work! Our work complements each other really well and we are offering a complimentary talk in Atlanta this Tuesday, November 17 to share what we do together.)

As I cultivate peace within me it manifests as peace outside of me. Will this solve the crises in the world tomorrow? Not likely. But if each of us were to take one more step each day to cultivate peace within, could it eventually? I’d like to think so. What I do know is that thousands of years of warring hasn’t solved violence and that the only thing that stops a war is a peace accord. What if we all chose a peace agreement for ourselves? What if we all committed to expressing one more kind and compassionate action towards ourselves each day? It certainly wouldn’t hurt anything and it just might feel good. I know it has for me and that my life improves every day that I work to treat myself with more love and respect.

Behind the Curtains

I’ve pulled a lid off of a healing pot. The recent healing I received with John of God and his spiritual posse of guides combined with a complete revamp of my food intake (taking everything that is or converts to sugar out of my diet while I integrate this spiritual healing) has split me wide open. The release of a relationship revealed even more. Years of pulling back the sheaths, one by one, are now yielding veins of gold underneath that are ready to be mined.

This healing thing never ends and for that I am grateful.

I asked to feel closer to Spirit through my John of God healing and that intention is bringing me closer to myself, opening me to receiving an embrace from myself that I have been longing for my entire life yet didn’t even know I was missing. It took years of healing to get to this precise expression of me, the version of myself that is ready and able to open to even more.  I feel certain that there will be many more moments like this in my future, if only I continue to allow for them.

This most recent revelation, sprung forth during meditation, shook me to my core, and tears spilled out of me in heaving sobs. I had spent years afraid of this moment, fearful of opening the curtains that had been obscuring the shame, anxious that it would sweep me away. But the beauty was that as my body shook and the tears released, I was able to see myself more clearly than ever before. I was able to understand myself with a deep sense of compassion for the brave young woman that I was almost 30 years ago. For years I mistook her actions for weakness and so while I have taken apart and dealt with my rape on my levels, there are pieces of it that have remained tucked away. Now, by being even more present to my process, I get to see them through the lens of courage. What a gift to myself!

I have discovered through my personal and professional healing work that no trauma is one-dimensional. There are nooks and crannies, nuances waiting to be surfaced and explored. Each insight brings another wisp of freedom, continually contributing to a fuller understanding of self and a stronger foundation upon which we can stand. When we continue the journey, ever deepening our understanding of self, we open ourselves to a more intentional and loving experience of co-creation.

How to Tune Into Your Inner Knowing

It can be difficult to trust ourselves. In any given moment there are a myriad of decisions to be made and people pulling us in different directions. Within this environment, we can easily become anxious or overwhelmed.

On an energetic level, once we shift into this state of confusion/lack of clarity, we have a tendency to move into our upper chakras. What this means is that our energy body begins to pull upwards. This leaves us feeling ungrounded and “out of body” even though physically our bodies continue to move us through life. The more we continue to operate from our upper energy body, though, the more disconnected we become. Our anxiety may become more acute, our sense of overwhelm can increase and we may even begin to experience physical symptoms of distress as our bodies call out for our attention.

At this point, it can become difficult to trust our decisions and/or know which direction feels right to us. When our mind is running the show, we are given lots of facts, figures, shoulds and coulds, but these may only add to our confusion. And when the body feels that something is off, it will send you signals in an attempt to grab your attention away from your mind. It wants you to reconnect with it; it wants to help you make a more fully informed decision.

The mind is a beautiful thing. If we aren’t careful, though, our mental activity can get off kilter. It’s very helpful to find a way to allow our mental body/energy to find balance and create harmony with the emotional/feeling body.

Here is a tool that I teach a lot of my clients and that has proven helpful to them as well as to myself. I’d love to give credit for it where credit is due, though I can’t fully do that in this case. This came through one of my client’s guides many moons ago. With gratitude to that spirit that shared this with us, I pass it along to you.

1)     Take a moment to get settled and quiet in a chair or lying down on your back with your stomach, solar plexus and heart centers open.

2)     Turn your attention to your breath. On your in-breath, feel your belly rise and expand. Let your breath begin in your stomach and then rise through your diaphragm and then lungs.

3)     Allow your out-breath to be at least as long as your in-breath and feel your tummy fall as you release and let go.

4)     Do about 10 rounds of this breathing.

5)     Next, turn your attention to your body. This type of breathing connects you back into your core and will help you to feel more embodied immediately. (This is great to do anytime you are feeling stressed or overwhelmed.)

6)     Start at your toes and move your way up, just noticing and feeling your body. If any judgments arise, gently release them and return to the breath and the scan.

7)     When you feel calm and centered, ask your body to show you what “yes” feels like. This may come as a sense of expansion, a smile, an opening of the heart or in another way that feels good to you. If it doesn’t come immediately, that is okay. Just breathe and stay centered. You may need to give it a few minutes or try again at a later time. For many of us, being fully embodied is a new experience and we may need to have space to explore it further before understanding it fully.

8)     After you have your affirmative response, ask your body to show you “no.” My body shows me this by constricting in the heart center. Some feel it in their belly or head. Any of the responses can shift and change as well, though the quality of them will tend to remain the same.

9)     You can also ask your body to show you a neutral response, as oftentimes that is the case as in a situation like this: “How would an apple for a snack be for me?” If you have no sensitivities to an apple, it may show up in a neutral, if-you-want-it sort of way.

10)  When you are finished, turn back into your breath and send thoughts of gratitude to your body for supporting you.

11)  If you use essential oils ( I recommend only high quality oils such as Young Living – follow recommendations), the following oils can be highly supportive in this process:

a.     Fennel helps the Self reconnect with the body and to pick up the subtle messages from it, allowing us to find our inner sense of integrity and align with it.

b.     Ginger assists in developing a deep and authentic sense of empowerment that creates an almost warrior like commitment to living in personal integrity.

c.      Patchouli supports us in becoming fully present in the physical body and to find new appreciation and a sense of empowerment from it.

This exercise can be used for just about any question from the one above to the really big ones. As we practice it, it will become almost automatic and you begin to feel more empowered and aligned in the decisions that we make. And remember: We can use that breathing method to help support and calm us at any time and any place. And it’s especially great before bed, along with a little Lavender oil!


Meditating on this mandala may also help you to connect to your inner alignment!

Source: www.Inneralignmentmandalas.com