Tag Archives: Mental Health

Mindfulness Mondays ~ Practicing STOP…

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Stop!
Take A Few Deep Breaths.
Observe Your Experience.
Proceed With Awareness…

“Between stimulus and response there is a space.
In that space is our power to choose our response.
In our response lies our growth and our freedom.”

 ~ Viktor E. Frankl
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I am excited to announce the return of Mindfulness Mondays.  Each week I will be sharing a mindfulness practice or tool for you to explore.  And, I will be also sharing a bit of research and a related article on some of the many benefits of mindfulness meditation.  I invite you to explore the information and practice as a weekly tool.  If you’d like explore more, I invite you to join my Meditation & Mindfulness In A Rapidly Changing World Group on Facebook –  you can request to join here.  As always, feel free to share your experience and insights in the comments below!

STOP is a simple mindfulness technique that you can use to create space in the day, calm down from a worried mind and shift back into the present moment. It has been found to be enormously helpful in mitigating the negative effects of our response to stress. As we drop into the present moment, we’re more likely to gain perspective and see that we have the power to regulate our response to the pressures we are experiencing. Here is how to practice STOP:

 

S – Stop what you are doing.  Wherever you are, just pause.  You may wish to sit, slow down, and just be still for a moment.

T – Take a few deep breaths.  Begin with some deeper breaths and then if you like you can continue to follow the natural rhythm of your breath for a few moments, labeling it “breathing in” and “breathing out”. 

O – Observe your experience. Noticing what is happening by looking at your thoughts, feelings and emotions.  
Also, notice your body, your posture, any pain or sensations you may be experiencing.  
Take a few moments to reflect on what is arising for you.  You might like to name your thoughts and emotions – research shows that naming what we are feeling can slow down the fear circuit in our brain and help to calm us down.  

P – Proceed with awareness.  Have paused and tuned in, move back into your day knowing what might best support you at this time. Perhaps it would be good to go for a walk, call a friend, have a cup of tea or stretch your neck and shoulders before returning to the next thing on your list!  Even if you can’t take that time right now, you can tune in and know what will be helpful to do later in the day.

There is a growing amount of research on the benefits on meditation and mindfulness practices.  Just this past week, Time Magazine share an article entitled,

Meditation Reduces Emotional Pain by 44%: Study

Many studies now show that mindfulness meditation can reduce anxiety and our overall response to stress. The exciting new is that “Mindfulness changes our brains!”.  Studies reviewing MRI’s of Mindfulness practitioners show the following changes:

  • Increases in the density of gray matter in the Pre-frontal Cortex, an area connected to awareness, concentration and decision-making.
  • Increases in the cortical thickness in the Hippocampus, an area which governs learning and memory.
  • Decreases in the volume of cells in the Amygdala, the brain’s “fight or flight” center, helping to reduce fear, anxiety and the response to stress.
  • The connection between the amygdala and the rest of the brain gets weaker, while the connections between areas associated with attention and concentration get stronger.

And, some of the overall benefits of practicing mindfulness include:

  • Reducing stress
  • Decreasing anxiety and depression
  • Improving self-awareness
  • Boosting working memory 
  • Enhancing clarity and focus 
  • Reducing emotional reactivity 
  • Fostering relationship satisfaction
  • Enhancing feelings of well-being
  • Cultivating a positive attitude
  • Increasing empathy and compassion for others and self!

Sounds pretty good, doesn’t it! 

I invite you to take some time this week to explore working with the STOP practice.  And, check back next week for another Mindfulness Monday post!

Namaste!

Beth

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

7 Day Writing To Heal Challenge! Cultivating Self-Compassion ~ Day 3

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7 Day Writing To Heal Challenge

Cultivating Self-Compassion

Day 3

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Today, I am excited to share about one of my favorite tools for transformation and healing.  It is also one that can be misused or utilized in a way that sets us up for feelings of failure if we don’t consider the full scope of the practice. Writing offers a way to really utilize this technique. It’s AFFIRMATIONS!

Affirmations offer a powerful tool for transformation and healing. To affirm means to “make firm” and with regards to affirmations that making firm is a quality, energy or message you are working to cultivate.  Affirmations offer a way to change our inner dialogue, in a sense to short-circuit the unconscious messages or tapes that are always playing in our minds and to create new ones. This practice can transform our attitudes and our expectations.  It can also show us the negative or unconscious messages that we are carrying within us.  Affirmations can be done silently, spoken aloud, written down or even chanted. They can be posted in places you will see them, tucked in hidden places where you will find them unexpectedly or recorded so you can listen to them repeatedly.

Affirmations offer a technique to begin to transform energy and shift our feelings, patterns and beliefs.  I feel they work essentially on two levels and it’s important to include both aspects when working with affirmations to get the most benefit.  And, writing can really help us in exploring this fully…

1. Affirmations help to bring in an energy or feeling that we wish to cultivate, e.g. love, peace, joy, etc.

2. What arises when we work with affirmations shows us the feelings, patterns and beliefs, which are keeping us stuck and in pain.

This two-fold process can be a powerful way to uncover the voices of inner critic and work to transform them. There are many ways to work with affirmations including mirror work, repeating out loud, making a recording, creating a piece of artwork and of course, writing!

Daily Prompt

For today’s exercise, since our focus is on Cultivating Self-Compassion, I am going to suggest you use an affirmation similar to one of these:

  • I love myself.
  • I love and approve of myself.
  • I love myself completely as I am.
  • I am beautiful and lovable however I am feeling.
  • I am deserving of love. 

If one pops out you might like to jump in and use it.  Or, you can begin by free-writing a list of potential affirmations that relate to cultivating love and compassion for yourself.  Creating your own affirmations helps you to feel connected to it and amplifies the energy around it, so if you don’t do this today, add it to your Writing To Heal toolbox for the future!

Once you have chosen an affirmation for today’s exploration, get out a blank sheet of paper.  One the front side you will begin to write the affirmation repetitively.  This is cultivating the positive energy.  Whenever you notice a “response”, you will simply turn the paper over and write down whatever that is.  For example, you may have a voice that says, “this is selfish, to take the time for myself”, you may feel tightness in your shoulders or a headache coming on, or you may feel a wave of sadness or even tears come over you.  Jot down on the back of the page, any and all responses that you have.  Then, return to the front and continue writing your affirmation until you have another response or complete one whole side of a page.  You may even like to do this on more than one sheet. 

A few things to consider.  It’s good to take your time with this; it’s not about speed writing but actually noticing what’s arising and so sometimes slowing it down helps. Be gently and loving with yourself – lots can come up and sometimes you are just grooving on the affirmation itself. It’s all a process.

Yesterday, we explored lists or catalogs and this response list can be a great one to keep and add to your journal. You may wish to take time to write more about each one at some point – what does it feel like?, where does it come from, how might you begin to address it or respond to it in a loving, nurturing way?

One of my favorite Zen teachers, Cheri Huber, who teacher and writes a lot about working with our critical voices, suggests responding in this way when you notice a critical voice, “Is that so, how do you know that?” .  Responding in itself and questioning it, rather than just letting it have it’s way, begins to diffuse the power of this voice.  Another list you may wish to write is a list of responses to your own critical voices.  It may be a blanket list or you may wish to create a response for each voice that you identify that stops it in it’s tracks!  Be curious and explore!

Also, you may like to put your affirmations on Post-Its and put them in various places so you will see them throughout the day such as on your mirror or on the dashboard of your car.

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.

Bach Flower Remedy Of The Month: Elm ~ The Remedy For Overwhelm

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Elm Flower

As we move deeper into Autumn, the days grow darker and the temperature colder.  There is a natural sense of moving inward that we can see by the changes in the natural world.  In Chinese Medicine this is understood as the shift from the most Yang/Outer state, which occurs in Summer to the most Yin/Inner time of year, which occurs in Winter.  This period of transformation can sometimes be felt as a feeling of compression or contraction of energy.

These particular seasonal changes are often accompanied by the what many folks experience as the most busy season of the year.  It starts with returning to school and work in September and escalates with the holiday season in November and December.  In my years as a holistic practitioner, I have noticed that it is very common for people to feel a strong sense of overwhelm this time of year.  This is not surprising given the busyness of the season combined with the natural inclination to begin to slow down and go within as we move toward Winter.

The Bach Flower Remedies can be a wonderful support for any type of transition including seasonal ones.  In addition to addressing specific emotions or personality traits, one of the benefits the remedies offer is the overall strengthening of our energy system; this stems from the vibrational nature of their effect.  That combined with a focus on our individual challenges, makes the Bach Flower Remedies a powerful tool for balance and well-being.  

Last Autumn I shared a post on Star of Bethlehem: The Remedy of Comfort and it’s benefits for the feelings of loss and grief that may arise as begin our seasonal descent.  Today, I’d like to highlight another remedy that can be beneficial this time of year and beyond ~ Elm, the remedy for overwhelm!

In his book, The Twelve Healers and Other Remedies, Dr. Bach describes Elm as follows:

“Those who are doing good work, are following the calling of their life and who hope to do something of importance, and this often for the benefit of humanity. At times there may be periods of depression when they feel that the task they have undertaken is too difficult, and not within the power of a human being.”

Here are some questions to explore to see if Elm may be beneficial for you at this time:

  • Are you feeling a sense of overwhelm?
  • Do you feel that all that is on your plate is just too much for one human being?
  • Is there a sense you are inadequate in the face of your responsibilities?
  • Do you become despondent when faced with the magnitude of your responsibilities?
  • Do you tend to experience temporary exhaustion from over striving toward perfection?
  • Do you tend to overextend or over-commitment and then feel incapable of completing the tasks?
  • Are you too altruistic for your own good, neglecting self-care to serve or help others?
  • Do you suddenly feel unable to cope?

Elm has many benefits that can help to ease our feelings of overwhelm and regain energy and focus.  These include:

  • A sense of being capable, efficient and intuitive
  • An ability to see problems in their perspective
  • Feeling an inner conviction that help will the there when needed
  • Developing positive awareness around responsibilities
  • Renewing leadership and decision-making abilities
  • strengthening self-assurance and confidence

It is important to recognize that the Elm type tends to be altruistic and their overwork may come from wanting to help or serve others.  One of the ways this can manifest during the holiday season is by feeling the need to show up for family and friends in a particular way or more than we can hold energetically.  Everyone is different and needs a rhythm that supports their own health and well-being.  It can be easy to get off course or to become overwhelmed when life and work demands so much of us.  Elm is a remedy that can help restore balance and strength.

As always, I’d love to hear your experiences with Elm or any thoughts, reflections or questions that may arise in response to the post.


If you are BFRPcolorinterested in an individual Bach Flower Remedy Consultation & Treatment, I offer sessions in Annapolis, MD, and by phone or by Skype.  I have found the Bach Flower Remedies to be one of the most beneficial transformational and healing tools that I utilize both personally and in my holistic healing practice.   I have worked with the Bach Flowers for over 15 years and I am a BFRP, Bach Flower Registered Practitioner through the Bach Centre, founded by Dr. Edward Bach.  

Please feel free to visit my website  for an index of additional Bach Flower Of The Month posts as well as to explore how the Bach Flower Remedies and an Integrative Transformational Approach may benefit your own process of transformation and healing.

Also, you may enjoy these posts:

Transforming Your Inner Critic Into Your Inner Cheerleader

7 Ways To Cultivate Love & Compassion For Yourself

Beat The Seasonal Blues With The Bach Flower Remedies On Soundcloud

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Bach Remedies

It’s that time of year again!  The cold air is descending upon us and many in the US experienced their first snow of the season this weekend.  The daylight hours are quickly getting shorter.  Darkness is beginning to reign supreme from now through the Winter Solstice, the most Yin time of year.   Energetically, we, too, are shifting just as nature is.  As we are moving toward a more Yin/Inner state it is not uncommon to experience a sense of feeling out of balance or what some folks call “the seasonal blues”.

During times of seasonal changes, and particularly in the colder, darker winter months, it is important to honor our own natural rhythms, to take extra time for self-care and get plenty of rest.  It’s also good to find tools that support an experience of balance and well-being.  Last year around this time, I shared a post on How To Beat The Seasonal Blues With The Bach Flower Remedies.  The Bach Flower Remedies are one of the resources in my holistic toolbox that I have utilized both personally and professionally for over 15 years.  I find them an incredible support for adjusting to seasonal changes and “the blues” that may come this time of year or anytime.

Last February, I offered a free teleseminar on this topic, which offers an introduction to the Bach Flower Remedies and explores the information shared in the post.  I’ve just added that to Soundcloud for you to explore as we move into this winter season.  As always, I’d love to hear your experiences with the Bach Flower Remedies and feel free to ask any questions related to the post or the teleseminar in the comments below. Enjoy!

Beth Terrence is a BFRP (Bach Flower Registered Practitioner) through The Bach Centre in the UK.  She began using the remedies during her holistic recovery from Fibromyalgia.  After experiencing such amazing healing support personally in her recovery from Fibromyalgia and Trauma, she became a practitioner of Bach Flower Remedies in 1998.  She continues to utilize this powerful tool in her work with individual clients as well as a community educator and retail trainer for Nelsons, the international distributor of the Bach Flower Remedies.  Beth is available for individual Bach Flower Remedy consultations in person in the MD/DC area and via Phone/Skype.  Learn more about Beth’s work with the Bach Flower Remedies and Integrative Holistic Healing Programs at www.bethterrence.com.      

New Release ~ Harmonic Voices: True Stories Of Women On The Path To Peace

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It’s been such a full week with the completion of May Is For Metta 2014 and some other events I was facilitating that I did not have a chance to announce the release of the latest Heal My Voice collaborative book, Harmonic Voices: True Stories Of Women On The Path To Peace.  Most of you who have been following the blog for a bit probably have heard me talk about Heal My Voice and some of my posts this past year have been connect to this project, known as Voices Of Peace.  I had the privilege and honor to co-facilitate this year-long writing project as well as write a story and the afterword for the book.  This is the second project I have participated in; the first was Inspired Voices: True Stories Of Visionary Women.  As you can see from the titles, each book project has a theme.  The project consists of a group of 18 – 25 women coming together for 9 months – 1 year to explore the theme in their writing and their lives.

The mission of Heal My Voice is to “empower and support women and girls globally to heal, reclaim their voice and step into greater leadership in their lives and in the world.”.   For the past two years, this project has been at the heart of my journey of transformation and healing.  Through writing, finding my voice and stepping forward in leadership, I have had so many incredible opportunities and experiences.  My first published story, “Lost & Found: The Birth Of A Shaman” was released in 2013.  Also, over the last year, I have had the opportunity to bring the Heal My Voice model to Chrysalis House, a residential addictions treatment program for women and their children in Crownsville, MD.  This grass-roots pilot project has been a joy to be a part of and has once again brought me full circle back to bringing holistic tools and resources to the addiction and mental health recovery community.  

When I began my first HMV project, I had stepped away from that path, feeling uncertain of how to bring my gifts to addictions and recovery programs.  I had no idea where I would end up when I began, but writing my two Heal My Voice stories has helped me to make peace with my life experiences, to learn and grow as a facilitator and to reconnect with my passion to serve those who are struggling with addictions and mental health challenges.  Over the last year, I had the opportunity to become certified as a Recovery Coach through CCAR (Connecticut Community For Addiction Recovery) and to complete my application to become a Certified PEER Recovery Specialist in Maryland.  The timing of all this was just amazing – I  completed my application on May 29th and Harmonic Voices was released on May 30th.  

I also found myself immersed in this work that I have been feeling called to do all this week.  On Tuesday, I lead the Heal My Voice writing circle at Chrysalis House.  On Thursday, I had the opportunity to give a presentation to the Maryland Association of Chemical Dependency Nurses at Johns Hopkins.  Our topic was “Holistic Resources For Addiction Treatment & Recovery”.  Then, on the weekend, I returned to the Unity Women’s Recovery Retreat where I have had the honor to speak and do holistic healing sessions for the last 5 years.  On Saturday, I spoke on “Accessing Your Essential Self”, a topic that emerged through my writing and explorations over this past year.  I feel like things are coming full circle and I am excited to see what emerges next.

Harmonic Voices: True Stories Of Women On The Path To Peace was a challenging project to bring to completion.  I share a bit about this in the afterword from the book.  Here is an excerpt that speaks to the nature of the project and our experiences:

Participating in a Heal My Voice project is a 9-month process, which is akin to birthing a child. We invite our stories to come into being by listening and receiving ideas. Then, we carry them inside of us and work with all that is arising through our group sharing and explorations in writing. Finally, our story is born – it is written and published. It is then that we begin to move out and share our voices with the world.

Each project is different, having a specific theme or focus and in who shows up to participate in the circle. It took some time for Voices Of Peace to get going, longer than we imaged when the project began. Who wouldn’t want to focus on peace? Well, although it sounds like a simple thing, we noticed it was slow going in actually having people sign up for this project, more so than other Heal My Voice projects. It required a strong commitment of the facilitators to hold the space for “Peace” to emerge. We kept the gateway of the circle open longer than usual and slowly but surely more women joined the project.

One of the things we noticed early on in our group sharing was that most of us were not experiencing a whole lot of peace. In fact, there was a lot of chaos going on in many of the women’s lives. I witnessed something that I so often come across in my own journey and in my work with others. When we invite in a positive energy or vibration such as peace or love, we begin to stir up everything inside of us that is not that energy or vibration. This is something that happens a lot when we are working with intention or affirmations. We are essentially creating an alchemical container for transformation to occur and this is really what a Heal My Voice circle is – an alchemical container for transformation and healing.”

So for those of us who were brave enough to enter the Voices Of Peace project, we were faced with coming into conscious awareness of all that we were holding inside of ourselves that was an obstacle to peace. Much of this stemmed from our personal experiences, both current and past, as well as unresolved feelings and beliefs we took on about life and the world itself. I am not sure if we were aware of how much was coming up right away but over time our discomfort was evident.(Click Here to read the full afterword or buy the Harmonic Voices book on Amazon.)

For me, entering into this container for the second time, opened the doorway to pain and trauma I had been carrying for far too long.  Even with all of my personal work and my work as a holistic health practitioner, shaman and guide for others, I had not been willing to accept the depths of my pain.  I thought I had, but it was in journeying into my deepest wounds that I found those parts of myself that were still feeling isolated, abandoned and unworthy.  They needed not only for me to accept the depths of their pain, but to embrace them and bring them out into the light – to stop hiding in shame.  Participating in this Heal My Voice circle, offered me a space to share my heart and soul, and to bring all of me into the light.  The journey will always continue but I am so happy to share my story, I’m Okay, Really! and the words of all of the 18 amazing women featured in Harmonic Voices: True Stories Of Women On The Path To Peace

In my story, I shared a quote from Healing The Shadow, a book written by my teacher and mentor, Shaman Ross Bishop. I’ll leave you with those words:

“Healing means making yourself vulnerable by exposing the core of your being and admitting how you really feel about yourself. The decision to heal requires the willingness to accept that you may be as flawed as you fear (we never are). It also requires an almost ruthless commitment to find and live in the truth, irrespective of the cost.”Ross Bishop, Healing The Shadow

If you’d like to order the book, paperback copies are now available on Amazon.com and Kindle edition will be available next week.  All proceeds go to support Heal My Voice projects including the Chrysalis House Pilot Projet for women in addiction recovery.  

Order Now!

 

Five Steps To Mastering Anxiety

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Everyone suffers from anxiety from time to time: there’s public speaking, job interviews, the dentist, flying on airplanes and many more situations that can be triggers for anxiety.  In a general sense, anxiety may be defined as a state of uneasiness or apprehension, which may include physical symptoms such as palpitations, nervousness, sweating, trembling and rapid breathing.  For about one in six people, this experience may cross over into what psychologists term a disorder at some point in our lives. There are many anxiety disorders; they include panic disorder, obsessive-compulsive disorder, post-traumatic stress disorder (PTSD), social and specific phobias as well as generalized anxiety disorder.

Based on a wide variety of social, personal, genetic and environmental factors, anxiety can range from troublesome to debilitating and from occasional to continuous.  For the majority of people, anxiety is something that will come and go as part of the normal human condition.  We are currently living in a time when there is a lot of chaos and uncertainty in our world.  This itself can be a trigger for anxiety and additionally, there is a sense of a collective anxiety in our culture and our world.  Regardless of the pattern, degree or frequency that a person may experience anxiety, being able to deal with it effectively is an important component in experiencing a joyful and balanced life.

In my work as a holistic practitioner, I have found that anxiety is one of the major motivators for clients to seek alternative therapies.  There may be something they are dealing with such as a health, work, financial or personal issue, but it is often the experience of anxiety that is the driving force in taking steps to create change.  Both personally and professionally, I have found that incorporating a holistic approach, one that attends to body, mind, emotion and spirit is beneficial in addressing anxiety.

Healing and change requires attention, a commitment to oneself and openness to exploring what is possible.  There is no magic formula – everyone is different and needs to find the tools and resources that work best for them at any given point in life and in their own healing process.  The following five steps are the foundation of a 4-week series I facilitate on Mastering Anxiety:

Five Steps to Mastering Anxiety

1.  Learn to relax.  By learning to relax your body and mind, you become more able to handle the symptoms of anxiety, including muscle tension, palpitations, restlessness, and worry.   Relaxation practices are tools you can utilize anytime and anywhere in response to the stressors of life.  They can help in dealing with anxiety as it is arising and can also offer a powerful method of prevention.   Research shows that applied relaxation techniques such as deep diaphragmatic breathing, progressive relaxation and meditation are highly beneficial in reducing anxiety.

2.  You are what you eat.  This may be an old familiar saying, but it is true.  A well-balanced diet is a key part of managing anxiety.  It is beneficial to pay attention to certain stimulants such as caffeine, sugar, alcohol or cigarettes.  These can increase the heart rate, stimulate brain chemistry and cause the onset of anxiety or panic attacks.   It is also good to be aware that these types stimulants affect each person differently and effects may vary based on overall health and stress levels.  Finding a diet that is appropriate for you, eating regular meals, and staying well hydrated are all important factors in learning to mastering anxiety.

3.  Develop a fit body and fit mind.  We all know that exercise is good for the body, but what we don’t always remember is that a healthy body has a positive effect on our whole being – body, mind, emotion and spirit.  Research has shown that regular exercise can help to release feel-good brain chemicals such as endorphins and increase body temperature, which can produce calming effects as well as boost confidence, take the mind off worries and develop healthy coping patterns.  Most studies suggest that 30 – 40 minutes of exercise at least 3 – 4 times per week can be a great way to release tension, ease anxiety and let go of pent-up emotions.  By caring for our bodies, we are able to develop greater balance, calm and ease of well-being

4. Don’t suffer in silence.  Seek support and reach out for help to manage your stress and anxiety.  Find the support you need by connecting with friends or family, seeing a counselor, or attending a support group – moving out of isolation is one of the keys to easing anxiety.  Studies show that connection is one of the key needs of being human.  Our relationships can help to create the feelings and experience of safety.  When we feel supported, we can learn to respond to life stressors proactively rather than from survival mode.  Also, when we hold our feelings inside, they often intensify.   Sharing is a way to open up and release our feelings before our anxiety grows.

5. Know Yourself.  You are your own best friend and your own inner healer.  By exploring triggers that heighten your anxiety and becoming conscious of how you experience it, you can become better able to look at solutions and cultivate tools that can help to manage these triggers.  By recognizing the patterns of your anxiety, you can seek alternative behaviors and develop preventative measures for coping.   Knowing yourself, how you respond to life and what tools/resources are beneficial for you personally is vital to mastering anxiety.

Although knowing yourself was #5 on the list, it is actually the most important step in mastering anxiety.  It is part of all of the other steps.  Taking the time and space to actively and consciously choose to get to know oneself is probably the greatest thing a person can do for themselves.  In the process of learning to master anxiety or exploring other life changes, I recommend developing a journaling practice to track your exploration, identify patterns, and discover tools and resources that can become a part of a Holistic Self-Care plan.

Journaling is a powerful way to develop self-awareness, track our experiences and cultivate change in our lives.  There are many ways to journal and it’s important to find a way that works for you.  For some it’s hand writing, for others on the computer.  In the process of Mastering Anxiety, the important thing is to develop a process that helps to you to track where you are, what tools you are exploring and what changes you maybe noticing.  Also, lists are a wonderful way to develop clarity and have beneficial resources at hand when you need them.  Here are some suggestions for things to include in your journal:

Mastering Anxiety Log

Keeping a log of each time you experience anxiety can be a powerful way to track, learn about and begin to transform your anxiety.  The following is a suggested format but you can find a way that works for you.

1. Description of experience of anxiety or stress (e.g. was feeling anxious when I drove to work today)

2. Triggers that you are aware of (e.g. got an upsetting phone call as I was leaving from my sister)

3. Signs & Symptoms (e.g. palpitations, sweating, restlessness, nausea, etc.)

4. Interventions/Tools Used (Did you use an intervention? e.g. deep diaphragmatic breathing, took some Rescue Remedy, talked to a friend, etc.)

5. After effect/Response (e.g. – felt calmer or more at ease or still very anxious)

Lists

Lists are a great way to learn about yourself, to track information and to create your own personal reference manual for life.  Lists are something you can work with on their own or they can come about after you spend some time tracking your anxiety.   They can be helpful because sometimes when you are experiencing anxiety, you may not have the capacity or focus to remember what tools to use, who to call for support, etc.   If you have your lists available,  you can use this as a reference in times of crisis or as soon as you have the awareness to take some type of intervention for yourself.  The following are some types of lists you may wish to have in your journal for anxiety.  Also, this can be used for stress management and holistic self-care planning:

Signs and symptoms – how you personally experience anxiety (e.g. heart palpitations, stomach upset, insomnia, etc.)

Triggers – things you are aware of that trigger your anxiety (e.g. work, family, financial pressure, driving, etc.)

Tools/Resources – be sure to explore resources that support body, mind, emotion and spirit. (e.g. meditation, yoga, drinking enough water, going to the gym, taking supplements, etc.)

Support – be sure to include people, places and things that help you to feel a sense of safety and support.  Include phone #’s and contact info so you have it accessible when you need it.  Often, our animals offer a huge sense of support or going to a place in nature where we feel a sense of connection can help, too.

Notes to self…. – Include anything you may want to remind yourself or that feels important to address or explore.  You may also want to create a list of positive affirmations that can help you in the process of transformation.

We all have the ability to become our own agents of change and to find our healer within.  Taking time to explore and get to know oneself is the key to transformation and healing.  Seeking support and connection is an important part of feeling happy and safe.  Caring for our bodies through exercise and nutrition is a requirement for wellness.   Relaxation is a gift we can give ourselves that opens the door to feeling more balanced, peaceful and at ease.

Whether you are dealing with ongoing or occasional anxiety or are just wanting to create a more joyful and balanced life, I hope you will take some time to explore getting to know yourself more deeply and caring for all of who you are – body, mind, emotion and spirit.

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Mastering Anxiety 4-Week Teleseries Starts on Nov. 20 

Being able to deal with anxiety effectively is an important component in experiencing a joyful and balanced life.

 • Are you struggling with symptoms of anxiety?

• 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?

•Do you feel like anxiety is limiting the quality of your life?

Anxiety can prevent you from living a happy and fulfilling life.  It 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 everyday functioning.  If not addressed, it can become a contributor to physical disease such as heart disease and digestive problems.

Recent research has shown that they’re a variety of alternative treatment options for resolving anxiety.  Come and explore natural and effective methods for mastering anxiety without medication. In the 4 part Teleseries, you will explore:

  • 5 Steps to Mastering Anxiety
  • Understanding of anxiety and your own experience of it
  • Building a Holistic Resource Toolbox
  • Developing a Holistic Self-Care plan
  • Taking responsibility for your own process of healing and transformation

Facilitated by Beth Terrence. This 4-week Teleclass will be both educational and experiential.  Through a series of explorations, discussions and practices, participants will be able to explore how to master their anxiety and become their own agents of change.
Date: Tuesdays, November 20th – December 11th
Time: 7 – 8:15 PM
Additional Details TBA
For additional information or to register, visit www.bethterrence.com.