Tag Archives: Health

New Mastering Anxiety & Stress Teleseminar Program Starts 11/11! Come Explore!

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Mastering Anxiety & Stress

A Holistic Approach

4-Session Teleseminar Program

Wednesdays, 11/11 – 12/9
7:00 – 8:00 PM ET

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I am excited to be offering my Mastering Anxiety & Stress: A Holistic Approach Program for only the second time virtually.  This unique program has developed out of my work with both private clients, and in wellness centers and addiction treatment programs over the last 8 years.  It offers a holistic approach to changing our patterns around anxiety and stress.  I have seen amazing results occur in just 30 days and clients often report that the tools they acquire create a foundation for them going forward that they can continue to work with and develop on their own. That’s my goal – to help you discover the healer within and cultivate your own ongoing healing process! You can do this program anytime, anywhere!  The teleseminar calls are open to be on live or an audio replay will be available to listen when it works for you.  I’ve included a description below to learn more and if you have questions or would like additional information, please feel free to contact me.  I invite you to come explore!

• Are you struggling with feelings of anxiety? 
• Is stress affecting your quality of life?
• Do you experience restlessness and an inability to relax?
• Do you have trouble falling asleep or staying asleep because you can’t quiet your mind?
• Do you have chronic worrisome thoughts that are difficult to turn off?

• Do you suffer from muscular tension, headaches, stomach problems or lack of energy due to worry or anxiety?

Being able to deal with anxiety and stress effectively is an important component in experiencing a joyful and balanced life.  Anxiety and the effects of stress can keep you from being able to focus and be present.  It can cause a variety of physical and psychological symptoms, which can interfere significantly with work, family and enjoying every day life. And, if not addressed, it can be a contributor to physical disease such as heart disease and digestive problems. 

Recent research has shown that there are a variety of alternative and holistic treatment options for relieving anxiety and stress.  Come and explore natural and effective methods for mastering anxiety and stress.

In the 4-Week Series, you will:

  • Learn 5 Steps to Mastering Anxiety & Stress
  • Understand and recognize how you experience anxiety and stress
  • Learn tools and techniques to support balance and ease of well-being
  • Build a personal holistic resource toolbox
  • Develop a new self-care plan
  • Participate in a supportive group environment 

This 4-Week Series will be both educational and experiential. Through a series of explorations, discussions and practices, participants will be able to explore how they experience anxiety and stress, know their triggers and begin to develop a toolbox to support them in optimal living.  This program will be offered via teleseminar and will have an optional Facebook private group.  Attendance on the live weekly calls is encouraged, however, audio replays will be available for all participants to listen to or download. 

Cost: 

  • Basic Program including 4-Week Series, Private FB Group & Weekly Email Check Ins~ $127
  • Extended Program including above plus One 90 Minute Individual Integrative Holistic Healing Session with Beth Terrence In Person, by Phone or Skype ~ $242

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What folks say about this program:
 
“I couldn’t believe my life could change so much in just 30 days.  After struggling with anxiety for so long, I thought I would never find the relief I was longing for.  Beth’s program helped me to understand how anxiety was showing up in all areas of my life.  The intensive support helped me to change habits that weren’t working for me and to acquire techniques that help me to manage stress and feel less anxious.  I really feel this program has given me a new beginning!” ~ R.J., Annapolis, MD
 
“I was having trouble sleeping, finding myself frustrated with my children, and unable to focus at work.  Stress was ruling my life.  A friend recommended I try Beth’s program and at first I was skeptical but through this 30 day process, I found a new lease on life.  I am sleeping better, enjoying life and able to get more done with less stress. Creating a holistic toolbox that is unique for me was a key part of this change as well as building a self-care plan to carry me forward.  The personalized aspect of this program was key for my success in creating change in my life.” ~ M.F., Baltimore, MD
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7 Day Writing To Heal Challenge! Cultivating Self-Compassion ~ Day 6

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7 Day Writing To Heal Challenge!

Cultivating Self-Compassion

Day 6

HeartBeing

“To be great, be whole;
Exclude nothing, exaggerate nothing that is not you.
Be whole in everything. Put all you are
Into the smallest thing you do.
So, in each lake, the moon shines with splendor
Because it blooms up above.” 
― Fernando PessoaPoems of Fernando Pessoa

As we’re moving into our last 2 days of this 7 Day Writing To Heal Challenge, I feel like it’s important to include a post that explores writing as a support for self-care and wellness.  We live in a busy, chaotic world.  It’s often much easier to get lost in that then stay in touch with ourselves or others.  This needs to be a choice that we make. Writing is a way we can connect with what is arising for us, what we are struggling with and what we are celebrating – it offers a way to stay present with ourselves.  In a sense it can be a bit like a meditation or certainly a contemplative practice. 

As human beings, our life consists of four basic levels: spiritual, mental, emotional and physical.  In order to create a healthy, balanced way of living, we need to give attention to each of these aspects of ourselves.  As we do so, we become able to heal the specific parts of ourselves that are in need in any given moment and we begin to create a greater sense of wholeness by attending to all aspects of ourselves.  Life is always changing and so are we, but as we deepen in our experience of ourselves, all aspects of ourselves, we begin to create a foundation for living a more joyful and balanced life.

When go through life transitions, we tend to lose the structure of caring for ourselves or we may have never even had one.  Also, when we are desiring to create a certain change in our lives,  a new structure is needed and in the transition, we are lacking a foundation to support that change.   This is a natural part of the change process.   Although there may be discomfort with the  uncertainty and instability that accompanies  change, there is an opening for a new way of being to emerge.  By being willing to look at where we are, what we have experienced and what changes we wish to bring forth in our lives, we have a great opportunity to delve deeper into ourselves and to create a new structure for living life in a more loving and conscious way.

One of the ways that I utilize writing personally and as a recommended tool for my clients is as part of building and rebuilding a holistic self-care tool box.  I believe this is a essential for living a happy, healthy and balanced life.  One specific writing technique is to do a holistic self-care review.  I recommend doing this at least monthly but some folks like to do it weekly.  If you are going through a challenging time or transition, that may be helpful for you as you work to recenter and recalibrate.  I am offer a suggested practice here, but feel free to explore and create your own holistic self-care review, too!

Daily Prompt

Caring for our whole self- body, mind, emotion and spirit, is all equally important in order to live a balanced and healthy life.  We need to focus time and attention on each part of us and our whole self.  Most of us tend to develop certain parts more than others depending on our life experiences.   We may also have been supported or discouraged from developing certain parts.  At certain times in our lives, we may need to focus attention on a specific area to assist us in where we are and what we are experiencing or in healing traumas and wounds from the past that may exist on any level.  There is no right way to heal or change.  We can proceed by developing one area or working on all at once.  Allowing our lives to guide us by being present with where we are and accepting who we are is a major part of the process.  We cannot change where we have been, but by being gentle, loving and present with ourselves in the now, we can create positive changes in our lives.  And it is this moment, which creates the next.

Take a few moments to answer these questions.  The intention of looking at each of the four levels of existence is to see how you are experiencing these aspects in your life at this time.  Notice any areas that may need attention and notice those areas that feel developed and balanced.  Also, be open to noticing and exploring any resistance that may come up about any of the levels.  Write down any ideas you have about how you can create more balance in any specific area or overall.  Also, write down anything you have done in the past, particularly before recent transitions, which may have supported you in any of these areas.

Spiritual:    Do you feel a sense of connection to your spiritual source?  Do you have a relationship with your own inner wisdom or intuitive guidance?  Do you feel you are a part of a greater whole?  Do you spend time alone just “being”? Do you have a spiritual practice, which supports you being?  Begin a list of things you can do to nurture your spirit…

Mental:  Are you satisfied with your intellect?  Can you think and express yourself clearly?   Do you have a belief system that supports you and works for you?  Are you open to new ideas without being overly impressionable?  Do you have clarity?  Are you able to stay focused? Begin a list of things you can do to strengthen you mentally…

Emotional:  Are you in touch with your feelings and able to express them appropriately?  Do you allow yourself to experience a full range of emotions or do you find you shut down certain emotions if they arise? (E.g. fear, sadness, anger, joy, love)  Are you able to set appropriate boundaries with others?   Are you able to be open and honest with others and your self about your feelings?  Can you relate to others in a close, intimate way? Begin a list of things you can do to balance and support your emotions…

Physical:  Are you physically healthy and active?  Do you feel comfortable in your body?  Do you like your body?   Do you eat a healthy, balanced diet?  Are you comfortable in the material world?  Are you practical and down to earth?  Are you financially stable?  Do you enjoy your sexuality? Begin a list of things you can do to nourish your body…

Also, consider what it is that may help your with integrating all parts of yourself.  For some people this comes from rest and relaxation, meditation, time in nature, talking with a counselor, shamanic healing, body or energy work, etc. Create a list of things that help you integrate body, mind, emotion and spirit, too!

This review can be useful in the process of creating changes in your life.  It can also be used regularly as part of a holistic self-care plan.  It is a great way to do a check-in or review of where you are in the change process.  I tend to use it monthly just to touch base with the various aspects of myself and to see where I may have moved out of balance or need to give more attention based on what is arising in my life.  It is also great to see the progress and how I have grown in certain areas as well. Begin a list of things you can do to nourish your body…

As always, please feel free to share you thoughts, feelings and reflections.

Until tomorrow.

Love & light,

Beth Shekinah


If you are enjoying this exploration of Writing To Heal, I invite you to join me and my Writing To Heal partner, Andrea Hylen for…

Writing To Heal ~ Transforming Our Grief, Loss & Change

A Heal My Voice 30-Day Writing Program (With Teleseminar Support)

September 21 – October 22, 2015

“Grief can be the garden of compassion. If you keep your heart open through everything, your pain can become your greatest ally in your life’s search for love and wisdom.” ~ Rumi

Joining a Heal My Voice program is a bit like embarking on a vision quest.  It is a journey into the core of our being.  In traditional cultures, this is done through time alone in nature; in Heal My Voice our vehicle is writing.  The intention of the Writing To Heal ~ Transforming Our Grief, Loss & Change 30-Day Program is to create a space for exploring writing as a vehicle for transforming and healing.  During this time, you will have an opportunity to:

  • receive daily support for your writing for 30 days
  • explore your own life and uncover a story that wants to emerge
  • connect with a community of authentic women and men on a journey of self-exploration
  • get to know yourself more deeply to reclaim personal power
  • discover your inner gifts
  • alchemize your pain into remembrance, honoring and joy; and
  • explore or reconnect with the Heal My Voice program to see if our upcoming 9-month book program is a right for you!

Screen shot 2012-04-06 at 7.40.51 PMThis 30-Day program with teleseminar support offers an opportunity to get to know yourself on a deeper level through the Heal My Voice process of Listening, Discovering and Exploring.  As you take this time to reflect on grief, loss and change in your life, Heal My Voice facilitators Andrea Hylen and Beth Terrence will support you in uncovering and identifying experiences and stories that wish to be expressed through self-reflection, writing and community sharing.  This program creates a container for you to go within, gain insight into your life experiences and access the gifts that emerge as we shine a light on our tender places.

“The wound is the place where the Light enters you.” ~ Rumi

This 30-Day Program includes:

  • Three Weekly Teleclasses with exploration and discussion on grief, loss and change and transformation
  • HMV’s Sacred Sanctuary Writing Space (Audio recordings of inspiration and silence for writing)
  • 30-Days of prompts to inspire and jumpstart your writing
  • A Secret Facebook Group for sharing and discussion
  • BONUS CALL Audio: Tips on How to Write a Book (or E-book)
  • BONUS Fall Equinox Ceremony on the Phone. Live Call and Recorded. September 21: 12pm Pacific/3pm Eastern/9pm Europe

Three Teleseminars. All Teleseminars are recorded.

Wednesdays, 12pm Pacific/3pm Eastern/9pm Europe (September 30, October 7, October 14)

Location: Accessible by Phone or Online Listening; Audio replay will be available

Cost: $97.00 for full 30-Day Program

Payment automatically Registers Your Email Address.

Facebook Group Opens on September 21.

See you then!

REGISTER NOW!

We will begin the program on Sept 21 by opening the doors to the secret Facebook group and by offering a Fall Equinox ceremony on the Instant Teleseminar Line. Come LIVE or listen to the recording.

Then, there will be 3 LIVE teleseminars with information sharing, meditations and community sharing. The calls will be recorded and available to everyone who is registered for the 30 days of writing.

Teleclass One: Listening: Wed, Sept 30 noon Pacific/3pm Eastern/ 21.00 Central European Time

Teleclass Two: Discovering: Wed, Oct 7 noon Pacific/3pm Eastern/ 21.00 Central European Time

Teleclass Three: Exploring: Wed, Oct 14 noon Pacific/3pm Eastern/ 21.00 Central European Time

Mastering Anxiety & Stress: A Holistic Approach 4-Session Teleseminar Program Starts on 3/23

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Mastering Anxiety & Stress

A Holistic Approach

4-Session Teleseminar Program

With Beth Terrence

Mondays, 3/23 – 4/13
7:30 – 8:30 PM ET

 


“When we are no longer able to change a situation, we are challenged to change ourselves.” ~ Viktor Frankl


 

• Are you struggling with feelings of anxiety? 

• Is stress affecting your quality of life?

• Do you experience restlessness and an inability to relax?

• Do you have trouble falling asleep or staying asleep because you can’t quiet your mind?

• Do you have chronic worrisome thoughts that are difficult to turn off?

• Do you suffer from muscular tension, headaches, stomach problems or lack of energy due to worry or anxiety? 

Being able to deal with anxiety and stress effectively is an important component in experiencing a joyful and balanced life.  Anxiety and the effects of stress can keep you from being able to focus and be present.  It can cause a variety of physical and psychological symptoms, which can interfere significantly with work, family and enjoying every day life. And, if not addressed, it can be a contributor to physical disease such as heart disease and digestive problems. 

Recent research has shown that there are a variety of alternative and holistic treatment options for relieving anxiety and stress.  Come and explore natural and effective methods for mastering anxiety and stress.

In the 4-Week Series, you will: 

• Learn 5 Steps to Mastering Anxiety & Stress

• Understand and recognize how you experience anxiety and stress

• Learn tools and techniques to support balance and ease of well-being

• Build a personal holistic resource toolbox

• Develop a new self-care plan

• Participate in a supportive virtual group environment 

This 4-Session Series will be both educational and experiential. Through a series of explorations, discussions and practices, participants will be able to explore how they experience anxiety and stress, know their triggers and begin to develop a toolbox to support them in optimal living.  This program will be offered via teleseminar and will have an optional Facebook private group.  Attendance on the live weekly calls is encouraged, however, audio replays will be available for all participants to listen to or download. 

Cost: 

  • Basic Program including 4-Week Series, Private FB Group & Weekly Email Check In ~ $127
  • Extended Program including above plus One 90 Minute Individual Integrative Holistic Healing Session with Beth Terrence In Person, by Phone or Skype ~ $242
What folks say about this program:
 
“I couldn’t believe my life could change so much in just 30 days.  After struggling with anxiety for so long, I thought I would never find the relief I was longing for.  Beth’s program helped me to understand how anxiety was showing up in all areas of my life.  The intensive support helped me to change habits that weren’t working for me and to acquire techniques that help me to manage stress and feel less anxious.  I really feel this program has given me a new beginning!” ~ R.J., Annapolis, MD
 
“I was having trouble sleeping, finding myself frustrated with my children, and unable to focus at work.  Stress was ruling my life.  A friend recommended I try Beth’s program and at first I was skeptical but through this 30 day process, I found a new lease on life.  I am sleeping better, enjoying life and able to get more done with less stress.  Creating a holistic toolbox that is unique for me was a key part of this change as well as building a self-care plan to carry me forward.  The personalized aspect of this program was key for my success in creating change in my life.” ~ M.F., Baltimore, MD
Feel free to contact me if you’d like to learn more or arrange for a complimentary 20-minute consultation to explore what’s possible! Visit www.bethterrence.com to learn more about Integrative Holistic Healing Programs with Beth Terrence.

Meditation And Mindfulness: Tools For Balanced Living

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100_2211Meditation and Mindfulness are core practices in my life.  I have found these to be essential practices for living as a human being on earth.  They are tools I  like to share and explore in my classes, workshops and teleseminars as well as here on The Heart Of Awakening Blog.  I began my personal exploration with meditation when I was 14 years old and have been a practitioner and spiritual seeker ever since.  I have explored meditative and contemplative practices from a variety of spiritual traditions and cultures and I continue to today.

Personally, I have certain foundational practices that I work with; and I am always open to exploring new ones as they enter my awareness.   What I have found in my own journey and in working with others is that it is important to find practices that supports you where you are and where you would like to be.  Additionally, finding ones that are resonant with who you are today supports cultivating and deepening in an ongoing practice.  Living in a rapidly changing world as we do sometimes requires that we adapt and explore more regularly to keep pace with the changes arising both inwardly and outwardly.  Meditation and mindfulness practices offer tools to support self-awareness, connection and balance in our lives, our relationships and our world. 

Overall, meditation is a process of focusing, calming and observing the movement of the mind.  It is an important tool to achieve mental clarity, ease of well-being and deeper awareness.  Almost all spiritual traditions have some form of meditation or contemplation as a way to practice and deepen our sense of connection with self, others, the world and spirit.   Metta meditation is a Buddhist practice that cultivates loving-kindness and compassion.  It begins with self, as creating a foundation of compassion for self is seen as necessary to be able to offer this energy to others.  I find this practice to be highly beneficial for both the beginning and experienced meditator; that is why I offer the annual May Is For Metta: 31 Days Of Loving-kindness practice during the month of May each year.  And, I am excited to be moving toward completion of a book on that topic to be released this May.

Regardless of what type of meditation practice you are working with, it is fascinating to consider how science is really beginning to identify many of the benefits of meditation, which spiritual practitioners have known for so long.   Many institutions including Harvard Medical School and NIH have now shown that meditation can have positive effects on an individual’s health and overall well-being.  Research shows that this is accomplished as meditation brings the brain wave patterns into an alpha state, which is a level of consciousness that promotes a healing state.  There is even scientific evidence that meditation can reduce blood pressure and relieve pain and stress.

One interesting piece I came across was in an article by David DeSteno on the Daily Good, entitled, “The Morality Of Meditation”.  DeSteno heads up the Social Emotions Group at Northeastern University; as stated on their website, the group’s goal is “to illuminate the complex and reciprocal relations binding emotion and social behavior.  In short, we’re most interested in how emotions shape decisions and actions underlying many of the most important facets of social living.”  Aware of many of the positive benefits of meditation, the group wanted to actually explore Buddha’s original teaching that meditation is the path to ending suffering.

What they found was it took only a short period of time for people who just began meditating to become more compassionate than a control group.  There has been other research on the aspect of the development of compassion through meditation, whether we are using a compassion practice, such as Metta, or another type of practice.  Meditation makes us more compassionate – as we become more connected to ourselves, others and the world, that is a natural response. There are many benefits that have come to light through recent research and that support what meditation practitioners have long known, so at this point, there is really no reason not to meditate and every reason to practice.  Meditation practice makes us healthier, more balanced and more loving and compassionate.

Here is a list of some of the ways that meditation can benefit us on a variety of levels:

Physical:

  • Decreased high blood pressure.
  • Lowered cholesterol levels.
  • Deep rest measured by decreased metabolic rate and lower heart rate.
  • Lowered levels of cortisol and lactate, two chemicals associated with stress.
  • Reduction of free radicals – unstable oxygen molecules that can cause tissue damage.
  • Improved flow of air to the lungs resulting in easier breathing.
  • Decreases the aging process.

Mental/Emotional:

  • Greater creativity.
  • Decreased anxiety.
  • Decreased depression
  • Decreased irritability and moodiness
  • Improved learning ability and memory.
  • Increased self-actualization.
  • Increased feelings of vitality and rejuvenation.
  • Increased happiness.
  • Increased emotional stability.
  • Increased brain wave coherence

Spiritual:

  • Experiencing a sense of oneness and connection
  • Deeper understanding and fulfillment of purpose
  • A sense of completion
  • Strengthening intuition and insight
  • Deepening our sense of empathy and compassion for ourselves, others & the world.
  • An overall experience of well-being

There are a variety of techniques that may be beneficial in creating greater balance and harmony in your life; it’s a great idea to be just be open and explore, especially as you are beginning.  But, even an experienced meditator can benefit from what is called “beginner’s mind”, coming to your practice and to your life with openness and curiosity.  It can be beneficial to find a meditation practice that best supports you where you are in the moment as well as in moving toward the changes you wish to make in your life.  As you explore, you will notice that meditative tools and practices vary according to culture and tradition.  Here are some types of meditation practices you may wish to explore:

Basic Breath Meditation: With just one breath, we have the ability to move from being unconscious to being fully conscious and awake.  If we work with the breath regularly, the potential for change is infinite. here are many ways to work with the breath and it is important to find a practice that resonates with you.  But just one breath taken in a conscious way can be a meditation and a way to be more fully present.  Several of these a day or some type of daily practice creates a powerful catalyst for transformation. Some ways to practice include using the breath as anchor, labeling the breath, counting breaths.  So, stop now wherever you are and just take breath. Notice the breath, sense where you feel it entering the body, feel the fullness or shallowness of it, and label it “breathing in” and “breathing out”.  That’s all it takes!

Mindfulness Meditation: Mindfulness practice is about being aware of the sounds and activities happening within you and around you.  It’s almost a flow-like type of meditation, because you literally just let your mind be fluid and flow from one thought to the next, not really focusing on one particular thing.  You are simply just noticing.  It is unique in that it is not directed toward getting us to be different from how we already are.  Instead, it helps us become aware of what is already true moment by moment. We could say that it teaches us how to be unconditionally present; that is, it helps us be present with whatever is happening, no matter what it is. Some ways to practice include noticing the body, thoughts, location, or conscious action, e.g. mindful eating or washing the dishes.  

Focusing Meditation/Concentration: If the idea of clearing your mind of all thoughts stresses you out, focused meditation or concentration is great because you can focus on a sound, object, mantra, or thought.  The key here is to just focus on one of these things and stay committed to that one thought or object.  If you notice your mind has wandered, you simply bring it back to the object of focus.  For some people, music is a helpful focus as it can be relaxing as well.   Others prefer to gaze at an object such as a candle or an image such as a saint or spiritual teacher.  In our day-to-day lives, our minds can easily be in 10 places at once, so focusing on one is a powerful tool to learn now to be centered and balanced.  I like to practice outdoors sometimes focusing on things in nature like a tree, a flower or a body of water.

Walking Meditation: Movement meditation may seem intimidating, but if you’re by yourself and you really get into it, it can be extremely uplifting and relaxing at the same time.  Standing with your eyes with a soft gaze on the floor in front of you, simply focus on your breath and begin to step right and then left, mindfully.  If it’s helpful you can label your steps, “stepping right” and “stepping left”.  You can explore synchronizing a breath with each step.  Walking meditation can be done in a circle or straight line pausing when you get to an end point and really taking time to notice as your turn around and pause how it feels to shift from movement to stillness to movement once again.  This is something we can carry with us so that we might walk and move more mindfully and with greater awareness through our day-to-day lives.

Mantra Meditation: Mantras are words that are chanted out loud during meditation or can be repeated silently within.  The sound or the words of the mantra actually becomes the object of focus during the meditation and can create a strong anchor for our attention.  In yoga, the mantra Om is regularly used since it delivers a deep vibration that makes it easy for the mind to concentrate on that particular sound.  It is considered a universal sound representing Oneness.  So Ham is another well-know mantra practice, which reflects on the natural sound and rhythm of the breath. You can explore So Ham in my post So Ham Mantra: Breathing, Connecting, Being.

Guided Meditation Or Visualization: Particularly when beginning to meditate some people find it easier to listen to or follow a guided meditation or visualization.  Again, there are many types of practices that can be guided from a gentle body scan meditation to a powerful visualization.  Where guided meditations get really interesting is in the way that they utilize the power of your imagination and the power of visualization to effect positive personal changes.  Visualization techniques are now widely employed in many fields such as the arts, sports, business, alternative medicine, psychotherapy and self-improvement as they help to create a positive feeling or intention. Check out my Meditation On Actualizing Intention.

Grounding Practices/Chakra Meditations: In the yogic tradition of India as well as other spiritual traditions, there is an understanding of the energetic nature of being, beyond the physical. Although systems vary according to tradition, the concept of chakras is a common thread.  Chakras are energy centers, which reflect all aspects of our being, and working with them can help to foster balance and ease in our lives.  The Root Chakra is at the base of the spine and can help with the experience of being grounded and rooted in the world.  Usually when we feel out of balance, we are ungrounded in some way.  Grounding can be as simple as making a connection to the earth with our breath and awareness or using a visualization to deepen our experience of rootedness. Explore Grounding practices in my post on Grounding In A Rapidly Changing World.

Metta Meditation: Metta is a foundation Buddhist meditation practice.  It uses words, images, and feelings to evoke a loving-kindness and compassion toward oneself and others.  With each recitation of the phrases, we are expressing an intention, planting the seeds of loving wishes over and over in our heart.  It is a great practice for beginners and experienced practitioners.  Examples of phrases include: May I Be Happy. May I Be Peaceful. May I Have Ease Of Well-Being.  Join us in May for May Is For Metta: 31 Days Of Loving-kindness Practice, a virtual meditation event happening here on the Heart Of Awakening Blog.

Recommended Reading

  • Wherever You Go There You Are By Jon-Kabat Zinn
  • Loving-kindness: The Art Of Revolutionary Happiness By Sharon Salzberg
  • The Miracle Of Mindfulness By Thich Naht Hanh
  • How To Meditate By Pema Chodron
  • Journey Of Awakening: A Meditator’s Guidebook By Ram Dass 
  • Breath Sweeps Mind Edited By Jean Smith

If you’d like to explore more, consider joining my Facebook group, Meditation & Mindfulness In A Rapidly Changing World.  This group is an extension of my Tuesday night weekly meditation & mindfulness group at The Zen House in Annapolis, MD and offers resources and practices to support meditation and mindfulness exploration.  It is open to anyone who would like to explore and I will be sharing some classes and audios virtually as well.

Tashi Deleh (I honor the greatness within you)

Join Me For A Free Teleseminar ~ An Attitude Of Gratitude On 11/25

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Gratitude

An Attitude Of Gratitude:

Improving Health & Well-Being In Our Lives & Our World 

Free Teleseminar

Tuesday, 11/25 at 12 PM ET

As we move closer to Thanksgiving and the holiday season, it is a natural time to explore gratitude in our lives. The are many ways to practice Gratitude and many benefits as well. Practice is more than just a feeling, it is an active state of being. When we speak about practice, whether it be exercise, meditation or gratitude practice, we know there can be many obstacles to developing a new practice or sustaining an ongoing one.

Spiritual traditions have honored the practice of gratitude for thousand of years and now science is getting on board as well.  There are a number of ongoing research projects on gratitude which suggest that there are many benefits of this practice for health and well-being.   Join me for an exploration of Gratitude practice as a resource for transforming our lives and our world.

Our time will include:

  • Gratitude as a tool for transformation and healing
  • Benefits of Gratitude practice on health and well-being including recent scientific research findings
  • Ways to cultivate a Gratitude practice during the holiday season and in daily life

I hope you will join me for this free teleseminar!

A replay recording will be available for all registered participants.

Register Via Eventbrite

Free Teleseminar ~ “A Holistic Approach To Life & Self-Care”

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Discover The Healer Within

I’d like to invite you to join me for my upcoming Free Teleseminar this Thursday, January 30th at 12 PM ET.  This month’s topic is “A Holistic Approach To Life & Self-Care“.

Adopting a holistic approach to life and self-care offers a framework for optimal health, wellness, and personal growth.  Join us as we explore what a holistic approach to life and self-care is; and how you can begin to incorporate this approach into your experience of daily life.  This is an opportunity to start fresh with a personal plan for wellness and self-care.

In the exploration, you will learn:

* What a holistic approach means
* The benefits of adopting a holistic approach to life and self-care
* Ways to support the four basic levels – body, mind, emotion & spirit
* A simple self-care plan to incorporate into your daily life
* How to develop a holistic resource toolbox to support your well-being

I will also share about my journey in healing through Fibromyalgia and how adopting a holistic approach to life and self-care was the key to my recovery and achieving optimal well-being.

Location: Where Ever You Are! Listen By Phone or Online

Cost: Free. Registration will offer access to the live event and audio replay.

Register Now!

A Note From Facilitator, Beth Terrence:

I have been working in the field of Holistic Health & Wellness for over 17 years.  I came to this field from my own journey of healing through Fibromyalgia and Trauma.  It is my passion to help others to heal and support them in living a heart-centered, balanced and joyful life through discovering the healer within.

I started meditating and practicing yoga when I was 14 years old and this has been a foundation of my life ever since.  I believe that we all need tools to support our well-being – body, mind, emotion and spirit.  It is my hope that through sharing my own journey as well as my understanding, developed through both education and experience, that I can assist others in finding the holistic tools and resources that can support them in achieving wholeness and optimal living.

I hope you’ll join me to explore “A Holistic Approach To Life & Self-Care” this Thursday, January 30th at 12 PM ET or via the audio replay.

Register Now!

If you’d like additional information on Individual Sessions in person in Annapolis, MD or by Phone/Skype, Classes/Workshops, Teleseminars, Speaking & or to schedule a complimentary consultation, visit www.bethterrence.com.

Autumn Tips For Happy And Healthy Living

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Happy Autumn

“There is a harmony in autumn, and a luster in its sky,
which through the summer is not heard or seen,
as if it could not be, as if it had not been! ”
~ Percy Bysshe Shelley

Each season moves us through a period of transformation.  Autumn and spring tend to be the times of more intense change and it is a powerful time to harmonize with the energy of the season for happy living and healthy well-being. Traditionally, autumn is the harvest season.  It is the time for our bodies to harvest and gather energy for the colder months ahead. The yang/outer energy of summer gives into the growing yin/inner energy of the approaching winter.

The days are getting shorter and cooler and as we are transitioning we may find that we are more tired, emotions are surfacing such as loss and grief and we may even feel a sense of overwhelm.  Although it may not seem so on the surface, there is an intense shift happening as we are clearing the excess heat from summer and then, we quickly need to begin warming the body the against extremes we will experience in Winter.  The strong, drying winds of autumn and the falling temperatures help the leaves to fall to earth and also, begin to push our own energies in and down as well.

In Chinese Medicine, the organs most active in this season are those of the Metal element – Lung and Large Intestine, both of which have strong functions of absorption and elimination.  With the Lungs this has to do with respiration and with the Large Intestine, it has to do with digestion.  The emotions associated with this season are grief and loss and it is not uncommon to experience a lot of sadness bubbling up this time of year.  By moving into harmony with what is natural arising in our being and nurturing these parts of ourselves, we can support ourselves in creating greater joy and ease of well-being now and as we move into the stillness of Winter.

Here are some tips to help you harmonize with the season:

  1. Rest & Renewal – It is natural to feel a sense of tiredness or fatigue as the seasons are changing.  This shift affects us in many ways and living in a modern world with electricity and technology can make it easy to override our natural rhythms.  The feelings of the yin energy coming in can be a heavy feeling, like we are being pulled down and it can be one we want to resist in order to get things done.  Be sure to listen to your body, mind, emotion and spirit and follow the messages you receive in terms of getting adequate rest.  You may be feeling to go to bed earlier or sleep in later in the mornings.  You may feel like taking nap in the middle of the day.  Your body is telling you what it needs; all you need to do is listen.  Getting adequate rest now is a precursor to having strong immune function during coming the winter months.
  2. Letting Go Of Clutter: In & Out – Autumn is the season of letting go and releasing.  We see this in nature as the leaves turn and begin to fall back to earth.  We see this with the Lung & Large Intestines as well.  We can use the energy of the season to support us in letting go of things that are no longer serving us.  This may be the clutter in our office or home and it may be beliefs we are holding that no longer serve us.  You may find that things you’ve wanted to clear or de-clutter and felt stuck on move more easily as you attend to them this time of year.  Taking time to create clearer space, both inner and outer, supports you in preparing for the stillness of winter.  Think about what you are ready to let go of.  Where can you focus your energies to create more space in your life?  What are you ready to let go of today?
  3. Connecting With Nature – Whether we are conscious of it or not, we are a part of nature.  Taking time to be present and connect with the natural world can help us to connect more deeply with our own essence.  Spend some time in nature just being.  Perhaps a walk in the woods or even just around your neighborhood.  Take some time to notice the changes that are abounding this time of year – the leaves turning color and falling, the squirrels busily preparing for winter, and the roots vegetables peaking that can support us through Winter.
  4. Warming Your Body & Soul – As the weather begins to cool and the air becomes drier, we need to find ways to warm and soothe our body and our soul.  In Chinese Medicine, Autumn is a powerful time to strengthen our Lung & Large Intestine function.  Drinking hot beverages can help to keep your body hydrated and warm.  Teas such as Rooibos, Green Tea, Fenugreek, Chamomile and Licorice can be beneficial.  Also, warming herbs such as Ginger, Cinnamon, Cloves or Cardamom can help warm our whole system.  Honey can be helpful as it supports yin function making it the perfect sweetener for this time of year; it can be used in tea or just in warm water to soothe a sore throat.  Try this simple ginger tea is incredibly warming and supports digestion as well:  Wash ginger root. Slice thumb sized pieces of ginger and place in 2 cups of water. Cover and simmer for 10-20 minutes and drink while warm.  Add honey if you need a sweetener.  Also, taking hots baths can help to keep the body warm and release toxins that are ready to be let go.  Try infusing your bath with some herbs such as lavender, chamomile, calendula, comfrey, clary sage or create your own blend.  Make a hot water infusion with 10 ounces of dried herbs in cups of water, steep for 15 – 20 minutes, strain and add to your bath; or you may wish to put the herbs directly into in a cheesecloth bundle.
  5. Honoring Our Ancestors –  In many cultures around the world, Autumn is seen as a time when we turn our thoughts turn to those who have left us; we think about their legacy and what they have left behind.  Often this “remembrance” arises naturally as feelings of sadness, loss and grief come to the surface.  It said that the “veils” are thinner this time of year and that our ancestors often come home to visit their loved ones.  This is a powerful time to honor our ancestors through ceremony & ritual.  It can also be a good time to allow ourselves to release feelings of loss and grief that we have been carrying that is ready to be released.  Sometimes we need to come to greater completion with our ancestors or loved ones.  Take some time to think of your ancestors.  Is there someone who has passed that you need to work with to move to a place of greater peace in your life?  Perhaps there are feelings you need to share or work through that are unresolved.  Now it the perfect time to do this type of soul work.  Is there is a pattern or belief you have become aware of in your ancestral lineage?  What can you do to begin to transform that pattern?  Perhaps simply asking your ancestors for help is the place to begin!

I hope you will take some time in the coming weeks to harmonize with the energy of the season.  As always, feel free to stop by to share your experiences and reflections.

Happy Autumn!