Assignments - blurt pages
Write an angry letter of response to the person who criticized me for being needy (when I wanted love)
Write about early fear of abdominal surgery (which also has abandonment mixed in there)
Beginner breathwork - inhale postive intentions (nose), expanding belly; out (mouth) letting go. - (start by lying down, hands on abdomen, elbows supported if need be). Asked for this as it's a missing piece.
Also: Singing scales in the car.
Chant
Thursday, July 7, 2011
Progresses
On July 3 I got the strength and the awareness and such to realize that though I was gaining a lot from contact with a friend, there continue to be deeply distructive elements to that contact - an addictive quality on my part, and a extremely judgmental quality on his. I love, bless, and release him from my life as it now is. It was three days of detoxing hell - and now it feels good. Doing the "independence" exercise: What do I love about my body/mind/soul; what might I apologize to it/them for?
Tuesday, July 5, 2011
welcome goals
2009 recording Sedona Method, very end of track 9... welcome the goal - triple welcoming process. Useful
Monday, July 4, 2011
I'm free - I'm free.
We have the right to question each and every thought – to turn the tables and become the exclusive commodity that our thoughts want to hang around!
WE are the one who is in demand. WE are the one our thoughts keep hanging around. We have limited capacity for thoughts, and only want the cream of the crop.
Therefore, each thought must go through an extensive screening process, much like a job interview. “What can you add to my life?” “What have you come to teach me?” “Are you here to uplift me or drag me down?” “Are you telling me the truth?”
http://blogs.psychcentral.com/mentoring-recovery/2011/03/10-things-my-mentor-taught-me-right-to-question-my-thoughts/#comment-329
WE are the one who is in demand. WE are the one our thoughts keep hanging around. We have limited capacity for thoughts, and only want the cream of the crop.
Therefore, each thought must go through an extensive screening process, much like a job interview. “What can you add to my life?” “What have you come to teach me?” “Are you here to uplift me or drag me down?” “Are you telling me the truth?”
http://blogs.psychcentral.com/mentoring-recovery/2011/03/10-things-my-mentor-taught-me-right-to-question-my-thoughts/#comment-329
excerpt and exercises -Talking to the body - thank you, apology
Remember your body is your home, not just an object. It needs you to be its advocate, its protector and its caregiver.Do that, and it will do the same for you, as best it can.
Talk to your body, literally. I know it sounds silly, but it helps. Ask it what it needs, what messages it has at the moment.
Consider a “thank you” for all your body has been through. Consider an apology for not being able to listen before. We take far better care of something for which we feel empathy, so we need to listen to our body messages. Are you hungry? Tired? Full? Emotions are physical; learn where your body feels them.
Your intuition is physical; think about how you feel when you know you are in a dangerous situation. Your body tells you first. long before your thoughts.
Thank you body and heart and soul for getting me through all this alive. You are tough and persevering when ... it seems that there's no reason to be.
Body, heart and soul, I am sorry for trying to jam you into dangerous places with dangerous people even after the red flags are waving and the writing on the wall is dripping in blood... I know you eat because you're scared and you hang out with and love the wrong people because you are so afraid you can't be loved and that your love is worthless. In a bit, it will feel better. Step away from the confusion and the people who can't love you. There is peace there.
One thing I like to do is think about the times you were really enjoying being “in” your body, with no judgment about how it looked. Might be dancing, running, curling up on the couch, anything.Do that, and see the difference between being “in” and looking “at.” Try to shift to more being “in” your body. Find time in some small way (or a big way!) as often as you can.
For some, their bodies were the site of violence, damage, or other boundary violations.
Most people absorb these traumas, and believe these experiences change the worth and value of their body itself. This is understandable, but absolutely wrong.
A body that has seen us through trauma is even more in need of our protection.(Excerpt from
http://blogs.psychcentral.com/weightless/2011/07/powerful-ways-to-improve-your-body-image/ )
Talk to your body, literally. I know it sounds silly, but it helps. Ask it what it needs, what messages it has at the moment.
Consider a “thank you” for all your body has been through. Consider an apology for not being able to listen before. We take far better care of something for which we feel empathy, so we need to listen to our body messages. Are you hungry? Tired? Full? Emotions are physical; learn where your body feels them.
Your intuition is physical; think about how you feel when you know you are in a dangerous situation. Your body tells you first. long before your thoughts.
Thank you body and heart and soul for getting me through all this alive. You are tough and persevering when ... it seems that there's no reason to be.
Body, heart and soul, I am sorry for trying to jam you into dangerous places with dangerous people even after the red flags are waving and the writing on the wall is dripping in blood... I know you eat because you're scared and you hang out with and love the wrong people because you are so afraid you can't be loved and that your love is worthless. In a bit, it will feel better. Step away from the confusion and the people who can't love you. There is peace there.
One thing I like to do is think about the times you were really enjoying being “in” your body, with no judgment about how it looked. Might be dancing, running, curling up on the couch, anything.Do that, and see the difference between being “in” and looking “at.” Try to shift to more being “in” your body. Find time in some small way (or a big way!) as often as you can.
For some, their bodies were the site of violence, damage, or other boundary violations.
Most people absorb these traumas, and believe these experiences change the worth and value of their body itself. This is understandable, but absolutely wrong.
A body that has seen us through trauma is even more in need of our protection.(Excerpt from
http://blogs.psychcentral.com/weightless/2011/07/powerful-ways-to-improve-your-body-image/ )
Monday, June 20, 2011
excerpt from 15 natural mood lifters.
At times, we all need to lift our spirits in an instant. Luckily, some environmental and situational factors are easy to control.
But we don’t need to be victims of circumstances—and we certainly do have control over our choices. If keeping your moods on an even keel and staying relaxed are things you would like to pursue, you’ll be happy to know it’s much easier than you probably think.
What you eat, how often you eat, and how much you eat are all factors that can dramatically impact your mood. So, if you can keep your blood sugar stable, your mood may follow.
We also know that exercise stimulates the chemicals in our brains that lead to feelings of tranquility and well-being. The release of endorphins are responsible for things such as the "runner’s high" or the incredible surge in creativity fitness participants often report. Even a leisurely stroll can increase the oxygen flow to your brain leading to a sense of calmness, greater energy and focus.
According to common sense, feelings are what cause our behavior. When we are sad, we cry. When we are angry, we rant and rave. However, a large and growing body of research shows that feelings often follow our behavioral choices. In other words, if we force ourselves to smile, we feel happier. And if we pretend to be excited, upbeat and energized, we begin to actually feel that way. This again proves that we are more in control of our moods than just the circumstances around us.
Here are a few more natural mood lifters you can try.
The nutrition information presented in this article has been reviewed and approved by Becky Hand, M.S., Licensed and Registered Dietitian.
But we don’t need to be victims of circumstances—and we certainly do have control over our choices. If keeping your moods on an even keel and staying relaxed are things you would like to pursue, you’ll be happy to know it’s much easier than you probably think.
What you eat, how often you eat, and how much you eat are all factors that can dramatically impact your mood. So, if you can keep your blood sugar stable, your mood may follow.
We also know that exercise stimulates the chemicals in our brains that lead to feelings of tranquility and well-being. The release of endorphins are responsible for things such as the "runner’s high" or the incredible surge in creativity fitness participants often report. Even a leisurely stroll can increase the oxygen flow to your brain leading to a sense of calmness, greater energy and focus.
According to common sense, feelings are what cause our behavior. When we are sad, we cry. When we are angry, we rant and rave. However, a large and growing body of research shows that feelings often follow our behavioral choices. In other words, if we force ourselves to smile, we feel happier. And if we pretend to be excited, upbeat and energized, we begin to actually feel that way. This again proves that we are more in control of our moods than just the circumstances around us.
Here are a few more natural mood lifters you can try.
- Eat often and eat light. ... three to six eating episodes (total meals plus snacks) each day.
- Limit refined carbohydrates such as soda, candy, cookies, and white flour, which are concentrated sources of sugar. These foods may give you an immediate rush of energy, but they will cause you to crash and fatigue soon after.
- Include a small amount of lean protein at every meal and snack. Protein will leave you feeling alert and productive for hours.
- Eat foods rich in omega-3 fats. These foods have been shown to lift moods and can possibly alleviate depression. Omega-3 fats are found in oily fish like salmon or sardines, canola and olive oils, as well as flaxseeds and walnuts.
- Ramp up your B-12 and folate (folic acid). Scientists believe these nutrients help the body produce a neurotransmitter called serotonin—a known mood stabilizer. Shellfish, fortified cereal, oatmeal, wheat germ, and vegetables are some of the many foods rich in these nutrients.
- Get your daily dose of exercise.
- Stick to a regular sleep schedule—even on the weekends.
- Go outside and breathe in the fresh air. Take a break from your home or office to get some air and sunshine. Even stepping out into cold weather will wake you up and refresh your mind.
- Listen to music you love.
- Indulge your senses. Sights, smells, sounds, tastes and tactile sensations can quickly change your mood. Light a scented candle that evokes memories of the holidays, bake cookies to remind you of happy times at your grandmother’s, buy your favorite flowers and revel in the smell (and sight) of them, or soak in a scented bubble bath while listening to soothing music.
- Do something that brings you joy. Whether it’s going to a movie, reading a novel or having lunch with your best friend, take a well-deserved break from work or stressful situations and do something you love. The change in mood will lead to better concentration and efficiency once you return to the task at hand.
- Play or cuddle up with your furry friend.
- Volunteer. If time is an issue for you, contribute through donations and you could evoke the same feelings of happiness.
- Fake it till you make it. Researchers have found that the simple act of smiling seems to activate happiness centers in the brain. Keep smiling and in time, your mood will match your facial expression.
- Create a list of natural mood enhancers that will work for you. Feeling angry? Write in your journal. Stressed? Try a yoga class. If you're exhausted, take a 20-minute nap. And if you’re feeling down, rent a funny movie. Remember, you have a choice and the ability to change your mood. With some trial and error, you will figure out the best strategies that work for you.
The nutrition information presented in this article has been reviewed and approved by Becky Hand, M.S., Licensed and Registered Dietitian.
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