Tag Archives: Shamanic Healing

Celebrating 20 Years of Zero Balancing!

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Hello Beautiful Beings!

I was sharing a post of a video with Dr. Fritz Smith a couple of weeks ago on my Facebook page when I realized that it’s been 20 years since I began studying and practicing Zero Balancing.  In the video, Fritz shares about how ZB can induce expanded states of consciousness similar to meditation that can lead to healing and a deep sense of well-being. Below, I’ve included this video as well as a post about my journey with Zero Balancing, which in addition to informing my work as a body/energyworker and holistic healer, has also helped me to experience a sense of safety and wholeness I never imagined was possible.

In honor of this anniversary, I am offering a Celebration Special Offer on Zero Balancing Sessions in Annapolis and Energy Balancing Sessions by Phone/Skype now through 8/31 and a free Guided Pyramid Meditation for you to explore.  See below for details on special offer, to access the audio and how my journey with Zero Balancing changed my life!  Plus, be sure to check out Fritz’s video…


My Journey Into Zero Balancing…

I had not even received a Zero Balancing session when I attended my first course but it was highly recommended by my acupuncturist in New York City, Dr. Li.   There was something in his enthusiasm about this that led me to sign up for an upcoming four day course.  We met is a dance studio in Tribeca and were a small class of only 6 people. We started each day with a pyramid meditation and in addition to learning hands on Zero Balancing protocol, we spent a lot of time exploring the concepts of ZB of balancing structure and energy. When I left that studio after the 4th day, I was a different person!

That was just the beginning of my journey with ZB and over the last 20 years Zero Balancing has supported my life in many beautiful ways!  It was a few months later at my 2nd ZB course that I met Dr. Fritz Smith, founder of Zero Balancing.  It was clear from the onset that this was an amazing man to know.  His breadth of knowledge and experience about body and energy work was incredible but even more so was his enthusiasm not just this work but life itself.

I came to see life in new way after that weekend.  This came from all that I learned and experienced but even more so from one short moment when I received a demonstration of a fulcrum from Fritz. We were working on the feet which is a foundational part of ourselves. Our discussion was on how far one needed to go to make a connection and what arose was the understanding that as long as the door is open there is an access point for connecting. The door can be wide open, but it can also be slightly ajar and yet – it is still open.  In the course we were speaking in terms of technique, however this idea is one we can carry into other areas of life!

As Fritz performed this foot fulcrum on me, I felt a tremendous sense of anxiety come over me, almost to the degree of a panic attack. My heart was racing, my palms sweaty.  I suddenly was a child in my room in the middle of the night with my mother, who suffered from schizophrenia, standing over my bed saying she would kill me.  This was a recurring theme that I had experienced as a child and teen.  I’ve shared about this more in my story, Lost & Found: The Birth of a Shaman.  After a few moments of this memory, I was back in my body on the table with Fritz.  I felt a sense of safety and calm that I had never experienced in my life and one that until that point, I had not imagined was possible.

In Shamanic Healing, we speak of a concept called soul loss. This occurs when a part of ourselves leaves our body because it does not feel safe.  Sometimes the part returns on it’s own.  Sometimes support such as a Soul Retrieval process or ongoing healing work is needed.  I know this moment with Fritz wasn’t the end of my healing but it was a moment that informed me on a deep level that safety and calm was possible in a way I had not experienced in my life up until that point. And, that profoundly changed me!

At the time, I was just coming to understand the impact of trauma on my life and my health – physical, mental and emotional. In addition to Fibromyalgia, I had struggled with chronic migraines, anxiety and depression since my teens. I depended on alcohol, substances and process addictions to cope with my pain.  Many of my memories had been repressed and this momentary experience woke me up in many ways.  It might seem that stirring up this traumatic experience would cause more pain, however having these feelings held so deeply within me had been paralyzing me in ways I didn’t understand until this release occurred.  In a flash of awareness, a very deep clearing occurred. I came to understand how much repressed emotion I was holding inside of me and how body-energy therapies such as Zero Balancing could help to transform my pain.

We all hold feelings, patterns and beliefs from our life experiences. Some are more traumatic or affect us more than others.  They inform us whether we are conscious of them or not.  In ZB, we hold that we are all energetic beings and that as such, bone is the densest form of energy. There is understanding of the relationship that occurs between energy and structure.  Working in this way helps to facilitate the movement of energy on all levels – body, mind, emotion and spirit.   As Fritz shares in the quote above it is these imbalances in our energetic field that can lead to disease if not addressed.  Most simply this is the mind-body connection that we hear so much about today!

Zero Balancing has supported and informed my life and work since 1997.  It’s one of the core modalities utilized in my Integrative Shamanic Healing Sessions as well as on it’s own to support overall balance and well-being.  It’s also been an essential part of Holistic Recovery Pathways, too.

I still today get ZB’s regularly to help me stay healthy, balanced and grounded so that I can support others and live my life to the fullest!

Did you know I currently offer Zero Balancing sessions in my Annapolis, MD?  These sessions are available on their own or as part of an Integrative Shamanic Healing Sessions. I also incorporate some aspects of Zero Balancing into my Energy Balancing Sessions, which can be available in person in Annapolis, MD or by Phone/Skype.

In honor of practicing Zero Balancing for 20 years, I am sharing a Celebration Special Offer now through 8/31/17…

60 Min. Sessions of Zero Balancing or Energy Balancing ~ Regularly $100, now $85.

Packages of 3 Sessions ~ Regularly $270, now $245.

Visit my Discover The Healer Within Website to access this special offer….

Also, if you would like to explore Zero Balancing, one of the most cutting edge body/energy therapies, I encourage to look for a practitioner in your area.  Visit http://www.zerobalancing.com/about/practitioners.

Also, I am excited to share this guided Pyramid Meditaion for your to explore!  I experienced this powerful practice in my first Zero Balancing class and it’s been one of my most beloved practices ever since!


Featured Benefits of Zero Balancing

Zero Balancing offers many powerful benefits to people of all ages. Here are some of the compelling reasons why you should seek Zero Balancing:

Increases feelings of health and well-being
Zero Balancing induces a state of deep rest that allows you to feel truly relaxed, renewed and well. Regular Zero Balancing sessions may help you to feel more vital and alive.

Releases stress and improves the flow of energy in our bodies
Did you know that bones and other connective tissue actually conduct energy? Zero Balancing helps to free the flow of energy in the musculoskeletal system to help relieve stress and boost your body’s natural energy.

Reduces pain and discomfort
Blocks in the body’s energy often lead to imbalance, discomfort and pain. Zero Balancing helps open stuck areas in the body’s natural shock absorbers: the tarsal bones in the arches of the feet, the joints where the ribs meet the spine, the neck, the hips and the sacrum. Once these areas are free, pain can release.

Enhances stability, balance and freedom
Zero Balancing helps to create a wonderful feeling of inner and outer balance, alignment and organization. When your body is clear and balanced and your posture is aligned, you can move with freedom.

Amplifies the sense of connection, peace and happiness
Zero Balancing is deeply satisfying. Often during a session, you experience a sense of expansiveness, peace and contentment.

Releases mental, emotional and physical tension
Zero Balancing works on multiple levels to release tissue-held memory and tension patterns that may be affecting your mental, emotional and physical states.

Supports us through transitions and transformations
A Zero Balancing session supports positive changes in behavior or attitude by giving you the chance to state your personal goals for change – which then become the focus of the session. With the ZB practitioner’s attention and touch, energy is realigned so that old patterns can drop away and resistance to change subsides.

Improves quality of life and increases capacity for enjoyment
Zero Balancing helps us to feel better equipped to handle daily pressures. Many people who receive Zero Balancing on a regular basis find themselves more joyful and satisfied in both personal and work relationships.

Now through 8/31/17…

ZB Celebration Special Offer…

60 Min. Sessions of Zero Balancing or Energy Balancing ~ Regularly $100, now $85.

Packages of 3 Sessions ~ Regularly $270, now $245.

Visit my Discover The Healer Within Website to access this special offer.

I hope you enjoy the guided meditation and will come explore as you feel guided to! 

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Inquiry As A Tool For Transformation

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ForestLightIt’s been a combination of different things that have come up over the last couple of weeks that have reminded me of how powerful Inquiry is a Transformational Tool

One was a call from my shaman to open up and deepen into my inquiry of “What I am called to do in the world?”.  There are times when I feel clear on the answer to this question and at others more uncertain.  I view Life not as a linear path but more of an upward spiral. I find that as I grow and change, the answer to this questions shifts. Perhaps I am still moving toward to the deeper truth of “Who I am?”.  

One thing I have learned is that it is in being open and willing to the practice of asking questions and deep listening that our inner wisdom and guidance emerges.

Knowing oneself is a key to transformation and healing.

Using a process of inquiry is seen in many spiritual traditions and cultures around the globe as a way access a deeper truth.  There are many ways we can work with this. Some questions may be ones that we have answers to – that can help us to know ourselves more deeply and inform our healing process.  Others may be quintessential questions that we may never have the answers to; and yet, by being willing to practice asking and listening, we allow ourselves to enter into the unknown, to perhaps expand into a bigger truth than our rational mind allows and to open to possibilities that we have not yet imagined.

Many shaman or indigenous healers begin with a process of questions when someone comes for healing.  In my practice, I often use a combination of questions. Some come from the Bach Flower Essence System of Healing and others are more traditional questions that I’ve learned from my shamanic teachers.

I first learned the following four questions from one of my favorite teachers – anthropologist and author, Angeles Arrien.  (Check out this wonderful TedxTalk featuring Angeles Arrien from August 2013… The questions she shared, which she found were universal questions used in indigenous cultures around the world as part of a journey of healing include the following:

  1. When did you stop singing?
  2. When did you stop dancing?
  3. When did you stop being enchanted by story?
  4. When did you stop being comforted by the sweet territory of silence?

Our responses to these questions can be indicators of when we lost our voices, disconnected from our ourselves and/or may have experienced soul loss in some way.

Exploring them can also be a way to come back to ourselves!  

Asking questions also helps to bring us more fully into the present moment and opens a doorway for expanding our conscious awareness of who we are and how we are experiencing life.

Be curious! Ask, explore and listen for your inner wisdom to emerge!


Discover The Healer Within

 

If you feel you’d like some personal support in exploring Inquiry as a Tool for Transformation or in your Journey of Healing, I am available for one-on-one Integrative Shamanic Healing sessions by Phone/Skype or at my office in Annapolis, MD.  

Schedule a complimentary phone or Skype consultation today to explore what’s possible. Schedule Now…

Now is the perfect time to honor our ancestors and ourselves!

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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.  It is always beneficial to harmonize with the energy of nature and the season. And, as autumn and spring tend to be the times of more intense change, it can be especially beneficial to take time to connect. Traditionally, autumn is celebrated as the harvest season.  It is the time to allow our bodies to harvest and gather energy for the colder months ahead. As the yang/outer energy of summer gives into the growing yin/inner energy of the approaching winter, there is strong contraction of energy occurring.

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 Intestines it has to do with digestion.  It is a natural time for gathering and letting go. Also, it is a time for us to nurture ourselves.

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 balance, joy and ease of well-being.  We can also create a strong foundation for moving into the stillness of winter – one that can support body, mind, emotional and spirit.

In many cultures around the world, Autumn is seen as a time when our thoughts turn to those who have left us; we think about our ancestors and their legacy – what has been left behind.  It said that the “veils” are thinner this time of year and that our ancestors often come home to visit their loved ones or “kin”.  This may come through memories, dreams or other surprise visits, too.   Often this “remembrance” arises naturally as our feelings of sadness, loss and grief come to the surface.

Autumn offers us a powerful time to honor our ancestors through ceremony & ritual. This can be for the gifts we have received and also for what we might like to let go of. It is a good time to allow ourselves to release feelings of loss and grief, limiting beliefs and/or patterns that are no longer serving us.  Sometimes we have a need to come to greater completion with our ancestors or loved ones or even to honor our own life experiences. Perhaps there are ancestral patterns such as addiction, abuse, shame or isolation that it’s time for us to let go of for ourselves and future generations.

Ceremony and ritual can be a potent vehicle for finding connection, honoring transitions and letting go.  It is something that is part of many cultures and that is a bit lost in our modern culture today unless we choose to create space for it in our lives, our families and our communities.  Learn more about Finding Connection Through Ceremony & Ritual…

Suggestions for this season:

  • Take some time to think of your ancestors. Are there any memories surfacing or visitors in your dreams?
  • Is there someone who has passed that you need to work with to move to a place of greater peace in your life?  
  • Are there are feelings of loss or grief that you need to share or honor that are unresolved?  
  • Is there is a pattern or limiting belief that you have become aware of in your ancestral lineage that it might be time to work toward transforming?  
  • What might you do to honor your ancestors and yourself this autumn?
Now it the perfect time to do this type of soul work. Take some time to reflect. Simply connecting and asking your ancestors for help is a place to begin. And, consider taking some time to create your own ceremony or ritual to honor your both ancestors and yourself!

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Come Explore!

If you would like to explore this type of sacred soul work in community, I invite you to join me on Saturday, October 29th in Annapolis, Maryland for Letting Go, Embodying Life: Honoring Our Ancestors & Ourselves ~ A Shamanic Journey Workshop for Autumn. It’s going to be a day full of rich exploration and connection.  Learn more or register at https://lettinggoembodyinglifeworkshopoct2016.eventbrite.com.

If you are not local to the MD/DC/VA area and would like to explore Letting Go, Embodying Life: Honoring Our Ancestors & Ourselves this season, I am available to support you in exploring your own sacred soul work and creating your own ceremony and ritual through One-on-One Shamanic Healing Sessions via Phone or Skype. Visit http://www.bethterrence.com to learn more or schedule a complimentary consultation today.

Spring Cleaning Inside & Out Virtual Writing Retreat Day 4 ~ Spiritual

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We’ve been looking at Spring Cleaning through a holistic framework – one that addresses body, mind, emotion and spirit.  Today, we’ll focus on the spiritual aspects of ourselves to see what we might like to shift or change as we harmonize with the energy of Spring.  Spring is a particularly good time to harmonize with the natural world.  With the warmer weather and longer days, it often seems like we are more easily drawn outdoors and with so many things beginning to bud and bloom, it is natural that our attention is on the natural world that we are a part of.

Let’s take a look at what an imbalance in the Wood element might look like on the spiritual level:

  • Lack of enthusiasm for life
  • Feeling disconnected from Nature
  • Lack of sense of spiritual connection
  • Feelings of isolation
  • Missing a sense of soul purpose

I feel like this really represents something I consider to be one of the greatest diseases of our time – DISCONNECTION.  From the shamanic viewpoint and other spiritual traditions, it is understood that everything is interconnected through what we call the “web of life”.  As humans, we often tend to see or feel ourselves as separate.  This often starts with the natural world, but continue with our sense of connection to spirit, to community and ultimately to our own selves.

Spring can be a wonderful time to tune in and reconnect.   I hope you’ll take some time to explore how you can create greater connection in all areas of your life.  Here are some questions to write and reflect on for today:

  • Do you feel connected to your own inner voice?
  • Do you spend quiet time just “being”?
  • Are you able to feel a sense of oneness?
  • Do you feel a connection to Spiritual Source? God? Spiritual Community? Nature?
  • Do you know what Spirituality means for you?  
  • Is there something that your need to resolve or let go of that affects your ability to connect on a spiritual level?
  • Do you have a sense of your soul purpose?  Make a list of things you love most and explore what that might be.

Make a list of 3 – 5 things you can do to support yourself spiritually.

Here are some ideas to consider:

  • Find a spiritual practice that suits you (be curious and explore!)  
  • Attend a spiritual service or community.  
  • Connect with nature.  
  • Create time and space to meditate.  
  • Find a creative activity that allows you to express yourself more freely.  
  • Awaken your inner self – explore what ignites your own inner spark.

Happy explorations!

See you tomorrow!

Spring Cleaning Inside & Out 7-Day Virtual Writing Retreat Day 3 ~ Emotions

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Day 3

So far in our Spring Cleaning Virtual Writing Retreat, we’ve explored body and mind. Today we’re going to take some time to explore our emotional body and how we can support it at this time of year and beyond.

We’ve been exploring the Wood Element, which according to Chinese Medicine is most active in Spring.  Let’s look at the some of the indicators of a Wood imbalance on the emotional level:

  • Anger
  • Shouting
  • Difficulty expressing emotions
  • “Stuffing” feelings
  • Control issues
  • Feelings of overwhelm
  • Sense of separateness

Take some time today to write and reflect on the following questions:

  • Are you in touch with your emotions?
  • Are you able to express your feelings appropriately?
  • Do you allow your self to experience a full range of feelings – anger and sorrow, love and happiness, etc?
  • Are you able to develop close and intimate relationships? 
  • Are there feelings your holding onto that it might be time to let go or work on releasing?

List 3 – 5 things that you can do to support emotional well-being.

Here are a few ideas to consider:

  • Keep a daily journal list of your feelings
  • Share you feelings with a good friend or family member whom you feel safe with
  • Seek out a therapist, counselor, shaman or other guide if you need support in getting in touch with your feelings
  • Join a support group – there are many kinds available and sometimes it helps to connect with others dealing with similar challenges as you are
  • Move your body – dance, exercise, etc. are great ways to allow your emotions space to move through (talking in not the only way!)
  • Make a list in your journal of ways you can connect with and express your emotions and keep adding to it.

Have a  beautiful day!

See you tomorrow!

Mindfulness Mondays: Actualizing The Power of Intention

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“Every journey begins with the first step of articulating the intention, and then becoming the intention.” ~ Bryant McGill

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I just finished up leading a 30 day program on Setting Intentions & Visioning Your Dreams for  2016.  It was a powerful journey and I was amazed how it really helped me to deepen in my daily practice of mindfulness and meditation as well as the theme of intention setting and visioning.

How does actualizing the power of intention relate to mindfulness?

In mindfulness and other meditative practices, we tend to find something to focus our awareness on.  It may be our breath, our body or the beauty of nature around us.  The possibilities are endless.  We can also focus on our thoughts. This may include noticing the thoughts, worries or concerns that arise in our mind.  And, it may include cultivating positive thoughts or intentions such as gratitude, peace or loving ourselves.

To me, working with intention is a mindful practice. By setting intentions, both in an overall way and on a daily basis, I find I am more able to stay present with myself, to notice when I am aligning with that intention and to also recognize when I am distracted or off center.  In a way, an intention that we’ve created for ourselves is an anchor for our practice and for living mindfully.

I’ve shared several posts on Actualizing The Power of Intention previously on The Heart of Awakening.  For today’s practice, I’d like to share this audio meditation…

 

If you’d like to explore this topic more, I invite you visit my website’s Actualizing The Power of Intention, which includes a free 60 minute teleseminar previously recorded on 2/2/15 and a special offer, too!  Learn more…

Feel free to share you comments, thoughts and reflections on this week’s exploration below!  Or, join our Meditation & Mindfulness in a Rapidly Changing World group on Facebook.

Tashi Deleh! (I honor the greatness within you!


 

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Mindfulness Mondays ~ Labeling Thoughts

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Whether one is new to meditation and mindfulness practice or a more experienced practitioner, there will be days that are more challenging than others, when we simply find the mind is busier.  Also, there many be times when we are really struggling with certain thoughts such as worries, concerns, judgements that can really take us out of the present moment.  

Practicing mindfulness is in a sense like any other exercise practice one might develop.  It takes time to build our muscles when we start lifting weights and it takes time to build our “mindfulness” muscles when we begin to practice.  Working with noticing and labeling our thoughts is a way to begin to grow in our ability to be more mindful. 

Oftentimes, there are so many thoughts circling round and round in our minds that we cannot even identify them.  Or, if we stop to notice a thought, we can’t imagine how we even got there.  Practicing mindfulness helps us to de-clutter our mind and allows us to be more awake and alive in the present moment.  As we can notice some of our habitual thoughts and patterns, we can begin to acknowledging and accepting them and let them go. 

The practice of Labeling thoughts helps can help to raise awareness about the specific types of thoughts you may have and it is also a way to engage your mind during practice.  In a sense noticing and acknowledging our thoughts can become and anchor in the same way the breath may be used as an anchor.  As we notice our thoughts, we don’t judge or analyze them, we simply notice and let them go as best we can.  The labeling is a way to begin to let go.

Labeling Thoughts Practice

This practice can be done formally as a part of a sitting practice and informally, as on the spot practice, throughout your day.  I do often suggest to begin to work with a practice as part of a sitting practice, even if it’s for 5 or 10 minutes, to begin to get familiar with the practice. Then, begin to bring it into your daily life.  

Find a comfortable position sitting on a chair with feet flat on the floor, spine straight but not tense, shoulders and stomach relaxed, hands on your knees or lap. Or, sit comfortably on the floor cross-legged with a cushion to support your body. 

Gently close your eyes or have a soft gaze on the floor in a few feet front of you if that’s more comfortable.

Take a few moments to connect with you breath without changing or depending it.  Just begin to notice the breath as it flows into and out of your body.  Notice how it feels to slow down and center yourself.  Continue to be present with your breath. 

Begin to notice any thoughts that may arise.  You may notice a flurry of thoughts right away.  You may be thinking about your To Do list, grocery shopping, worrying about a family member, etc.  You just begin to notice your thoughts.  If there are many, try to notice just one thought and as you do, begin to label it, “Thinking”.  Then, come back to your next breath – breathing in and breathing out.  When you notice another thought, label it “Thinking”.  And, once again simply come back to your next breath.

At times, you many be “Thinking, Thinking, Thinking, Thinking…” and at other times you may begin to notice some spaciousness as you are present with your breath.  Either way, you are simply noticing what is arising in your mind and in your practice. 

This is a simple way to practice Labeling Thoughts.  Sometimes it is helpful to label types of thoughts and we will explore that in future posts, however, by using “Thinking” as the label it is actually helping us to detach from our thoughts or the type of thoughts we may be having, e.g. worry, judgement, etc.  Building a habit of not identifying with a certain thought can begin a powerful process of letting go.  We are just being with whatever is arising in our minds, noticing it, labeling it “Thinking” and letting it go. 

I hope you’ll take some time to explore Labeling Thoughts this week.  As always, feel free to share your reflections in the comments below.

Namaste.

Beth

Mindfulness Mondays ~ Urge Surfing

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Urge surfing is a term coined by Alan Marlatt as part of a program of Mindfulness Based Relapse Prevention that his research project helped to develop as an alternative resource for people recovering from addictions to alcohol and other drugs.  Urge surfing can actually be used to help with any addictive behavior or pattern such as emotional eating, smoking, compulsive shopping, etc.  It can also be applicable overall as a tool for staying focused from all of the distractions that arise in our lives that may keep us from being more fully present with ourselves.

Through research, what Marlatt found was that urges for substance use rarely last for very long. In fact, they almost never last for longer than about 30 minutes, if there is no opportunity to actually use a substance.  Research found that people admitted to a detoxification center where there was no access to their drug of choice often found it remarkable how little craving they actually experienced and/or how their cravings would move through in a short time. 

This is fascinating!  It is this internal struggle that feeds the cravings and attachments.  Marlatt likened trying to fight cravings to trying to block a waterfall from flowing.  We end up being flooded.  Urge Surfing invites us to use mindfulness to step aside and allow our cravings, impulses & urges to simply flow right past us.

Urge Surfing Exercise (adapted from Mindfulness Based Relapse Prevention)

  • Find a comfortable position sitting on a chair or the floor
  • Begin with a few mindful breaths
  • Observe yourself  for any sensations of discomfort such as restlessness, an itch or body pain such as a headache, back pain or knee pain
  • Notice you natural response to rub, scratch, or move as a way to resist your discomfort as it arises
  • Notice any thoughts that may arise such as “I wish this itch would go away”, “This itch is driving me crazy”, or “I would love to scratch this itch”…
  • Remember that these thoughts are just that – simply thoughts; you may wish to label it, “it’s just a thought”.
  • Whenever you notice thoughts arising, gently and lovingly bring your attention back to your next breath and awareness of your bodily sensations
  • Begin to notice how the position, shape and quality of your discomfort shifts over time.  Continue to feel it as best you can, noticing how the intensity and shape changes with each cycle of the breath. You might inquire, “Is it stronger during the in breath or during the out breath?”
  • If you find your thoughts going onto other matters, such as your to do list, a situation at work, your plans for the weekend, etc., remember that these are “just thoughts”.  Gently and lovingly bring your attention back to your breath and body sensations.  And, notice how these sensations may have changed.

In this exercise, you have begun to observe the changing nature and impermanence of urges.  When you notice the physical sensations with interest, you are directly facing the urges rather than feeding them through resisting them.  As we try to eliminate our urges by distraction or talking ourselves out of them, we often just intensify those urges.  Research has shown that trying to suppress a thought, feeling or sensation, including pain, rather than decreasing it, actually increases it.

In Mindfulness, rather than avoiding our thoughts, feelings or urges, we simply notice them.  If we can simply let an urge be – non-judgmentally – without feeding it or resisting it, we will soon notice that it begins to rise, subside and finally drift away, just like an ocean wave.  It may come back again but as you become able to stay present with it, you will notice that these feelings will become less powerful and less frequent, too.

As an additional resource, visit the Mindfulness Based Relapse Prevention website which offers lots of resources including a series of audios on mindfulness practices.

I hope you’ll take some time this week to explore Urge Surfing and Mindfulness practice!  As always, feel free to share your thoughts and reflections in the comments below.

And, if you’d like to join a virtual community exploring mindfulness and meditation, come join my Facebook group, Meditation & Mindfulness In A Rapidly Changing World

Namaste.

Beth

 

7 Day Writing To Heal Challenge! Cultivating Self-Compassion ~ Day 4

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7 Day Writing To Heal Challenge!

Cultivating Self-Compassion

Day 4

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“Learn to trust your
Feelings and, most of all,
allow yourself to
grow;  perpetual expansion
is the way of the
Heart and the Soul.” 

– Maria Lucia

How to do we learn to trust our feelings and allow ourselves to grow?  There are many practices and techniques that can support us in connecting to our feelings and learning to trust them. First, we must be willing to uncover them and writing offers us the space to allow our feelings, to bring them from deep inside of us out into the light. If we are willing to slow down and listen, there is so much we can learn about ourselves. This is a big part of cultivating self-compassion and expanding Heart & Soul.

A major focus here on The Heart Of Awakening is accessing and allowing our heart wisdom to be our guide.  A powerful way to do this is to practice Being Still.  This helps us to drop out of the busyness of our minds and into the quiet space of the heart.  Today, I am going to share a short stillness practice for you to explore as part of the daily prompt.  This is a practice you may wish continue to use to cultivate self-compassion in an ongoing way. After the practice, take some time to free-write about what you noticed during the experience of Being Still.  

Daily Prompt

Being Still.  Connecting with the heart, with the deeper aspects of oneself requires slowing down and going within.  Just as the turtle pulls into it’s shell when it needs to feels safe, we need to go within to begin to create a different relationship with our self.  Taking time each day to slow down and to be still allows us to connect more fully with the heart and to access the parts of ourselves that need love and healing. 

Find a comfortable position either sitting or lying down.  Place one or both of your hands on your heart and focus your breathing in the center of your chest, your heart center.  Allow yourself to feel your heart and be open to being present with what is arising.  No where to go, nothing to do, just being there in the heart. Spend 5 – 10 minutes, more if you like, just being still in this way.   Eventually, you may wish to use this practice 10 to 30 minutes each day, particularly when working actively on connecting with the energy of the heart and on cultivating self-compassion. 

Free-Writing. Writing is a way to connect with the deeper aspects of ourselves and particularly to track what comes up in still time or as we are working to cultivate self-love.  It is a way to begin to work with the beliefs and feelings that keep us from loving ourselves more fully.  Take some time to write about anything you noticed arising during your Being Still time.  Perhaps certainly feelings such as sadness or frustration arose. Perhaps a particular memory surfaced or you felt resistance to allowing time for yourself in this way.  Simply write whatever you may have noticed.  Maybe you noticed certain sensations in your body or a busy mind. What were you feeling? What were you thinking? Were you able to enter into stillness? How did it feel to allow space to connect with your heart? Just write and then write some more!

Whether you continue with this Being Still practice or explore other meditative, contemplative or even restorative practices such as yoga or tai chi, taking time to free-write afterwards about your experience is a wonderful way to practice writing or journaling for healing.  In reflecting in this way, you often gain deep insights into who you are and what your deeper desires or needs are.  Also, you are showing your inner ones that you matter and that you deserve the time and space to heal! 

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 2

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7 Day Writing To Heal Challenge

Cultivating Self-Compassion

Day 2

Today’s exploration will involve a form of writing called a catalog or list poem. By catalog poem, we simply mean a poem that looks like a list.  And, in case you’re already thinking you can’t write poetry, just know all you need to do is create a list of something.  Sometimes writing a list is a way to get out of our heads and into hearts, to slow down enough to hear our inner voices and to gain clarity about what we are feeling and experiencing.  I’m a big fan of list writing as a tool for healing and will share more about this as the week goes on.

Take a few moments to consider all the lists that we make – grocery lists, to do lists, wish lists, waiting lists, top ten lists, etc.  Think about how the order of the items that are on the lists matters in some cases, e.g. waiting lists and top ten lists are usually ordered by importance.  Grocery lists, wish lists and sometimes to do lists may be in order of how they are linked to other items (all the fruits, next all the vegetables, last all the cleaning supplies). And, sometimes, it really doesn’t matter at all!

Daily Prompt

Take a few moments to slow down and take some deeper breaths.  Once you feel centered, begin to make a list of 10 – 15 emotions or feelings that you are aware you experience.  Notice what comes right up and also be willing to move beyond the most obvious feelings (i.e., happiness, sadness, fear, etc.) toward some that are more complex or you might not like to admit you experience (i.e., guilt, frustration, resentment, shame, etc.).  This is a way to begin to cultivate greater self-compassion – by being open and honest with yourself about your feelings, you begin to love and accept yourself in a deeper way.

Out of this feelings list that you’ve just created, choose one emotion that feels strongest to you today.  You may wish to go down the list and circle or mark the one or ones that speak to you the most right now.  You can explore all of them going forward but choose just one for now.  Use this feeling or emotion as a prompt to make a more detailed list or catalog.  For example, “confusion about my life purpose”, “sadness about my friend moving away”, “resentment for how hard life has been for me”…  Use the same one emotion or feeling and write 10 – 15 ways that you experience it now or in the past.  

Here is a great example of a catalog or list poem about a single emotion or feeling.  It’s called “Fear” by Raymond Carver…

Fear
By Raymond Carver

Fear of seeing a police car pull into the drive.
Fear of falling asleep at night.
Fear of not falling asleep.
Fear of the past rising up.
Fear of the present taking flight.
Fear of the telephone that rings in the dead of night.
Fear of electrical storms.
Fear of the cleaning woman who has a spot on her cheek!
Fear of dogs I’ve been told won’t bite.
Fear of anxiety!
Fear of having to identify the body of a dead friend.
Fear of running out of money.
Fear of having too much, though people will not believe this.
Fear of psychological profiles.
Fear of being late and fear of arriving before anyone else.
Fear of my children’s handwriting on envelopes.
Fear they’ll die before I do, and I’ll feel guilty.
Fear of having to live with my mother in her old age, and mine.
Fear of confusion.
Fear this day will end on an unhappy note.
Fear of waking up to find you gone.
Fear of not loving and fear of not loving enough.
Fear that what I love will prove lethal to those I love.
Fear of death.
Fear of living too long.
Fear of death.
I’ve said that.

Additional ideas for working with lists or catalogs: 

  1. Create a feelings inventory listing all of your feelings.  You may wish to do a list of all positive feelings and all challenging ones (I don’t like the word negative around feelings as it tends to create a judgement that we shouldn’t feel that).  I do this every night as one part of my journaling process and it really helps me to get clear on what I am feeling and how I may need to support or care for myself the following day. 
  2. Make a list of all the awareness you have around your life overall or around a specific situation, relationship, etc. 
  3. Create a list of all of your positive actions for the day.  This can be helpful especially when you are having a hard day or not seeing your progress. 
  4. Look over the lists you’ve made and circle or highlight any words or phrases that pop out that you might like to explore more.  Make a list about each of those things…
  5. Create a list of all the lists it would be helpful for your to write, e.g. all your strengths, all your celebrations, all your challenges, all the supportive people in your life, etc. 
  6. Share your ideas for other list or catalog writing that you feel will be helpful as part of your writing to heal practice…

Until tomorrow!

Love & light,

Beth Shekinah

 

 

Join HOA’s 7-Day Writing To Heal Challenge! Cultivating Self-Compassion ~ Day 1

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7 Day Writing To Heal Challenge

Cultivating Self-Compassion

Day 1

Member-JournalingAs I have been diving into the preparation for the next session of Writing To Heal ~ Transforming Our Grief, Loss & Change 30-Day Online Writing Program, I felt called to share an introduction of writing to heal here on The Heart of Awakening Blog.  Writing has been a part of my personal healing journey since I was a teenager.  If I didn’t have the sacred space of my journal, what seemed at times to be my only true friend, I am not sure that I would have survived some of the life challenges I faced.

I’ve continued to write in the form of journaling, poetry, personal essay, and articles related to holistic healing and spirituality.  Some of my writing is more public but it is a practice that continues to be at the heart of my own healing journey. And, it is one I love to share with others in a variety of ways as a tool for transformation and healing.  I invite to join us here on The Heart of Awakening Blog for 7-Days of Writing To Heal.  Each day, I’ll be sharing some thoughts, reflections and a writing prompt or two for you to explore.  You may wish to go day by day or just come back to them whenever you feel drawn to.  It’s your journey!

We live in exciting times when science can help us to understand tools which have been long practiced. Recent scientific evidence has discovered that the act of writing actually accesses your left brain, which is the analytical and rational part.  When you begin writing, your left brain becomes more strongly engaged which then frees your right brain to create, intuit and feel more deeply.  So, in a sense, writing takes you out of your head and into your heart; that’s a big theme here on HOA! This shift allows you to use all of your brainpower to better understand yourself, others and the world around you. And is one reason why writing can be such a powerful tool for healing!

Writing and journaling can help you to:

  • Clarify your thoughts and feelings.
  • Know yourself better.
  • Reduce stress.
  • Be healthier.
  • Solve problems more effectively.
  • Resolve disagreements with others
  • Practice good self-care
  • Access your creativity
  • Release and Express Held Memories & Emotions
  • Set Intentions

You may be saying to yourself, “But, I’m not a writer, so how can writing or journaling work for me?”  There are many ways to explore journaling and many types of practices.  Writing offers an opportunity to explore who you are, what are your likes and dislikes, and your strengths and weaknesses.  It is a vehicle to find your voice and explore ways you can flow more easily with life.

Over the next 7 days, I’ll be sharing a variety of ways you can begin to use writing and journaling as a tool for healing.  Feel free to share in the comments your thoughts, feelings and reflections as well any other ways you might work with writing as a tool for healing.  I have chosen a theme for these 7 days that has been coming up strongly in my own personal work as well as my work with clients most recently – Cultivating Self-Compassion! Sometimes it may feel like we’ve done so much of that work and then suddenly it’s clear there is more to do. There are always deeper layers to explore!  As we discuss during annual May Is For Metta practice, it is in cultivating self-compassion that we create a foundation for offering it to others and the world.  And, so we our journey begins…


 

Day 1

You might like to take some time today to decide where you will write both physically in terms of your location, e.g. your desk, out on the deck, on a cozy chair in your living room, etc. And, also, in terms of your writing space such as in a notebook, journal or on your computer.  You may just like to play around with a few options during these 7 days to see what feels best for you.  Also, do you want to write first thing in the morning, before bedtime at night or at another point in the day.  I encourage you to be open, creative and explore.  

Each day I will be sharing a few prompts for you to use to spur your exploration in writing to heal.  This will include a variety of types of prompts so you can continue to create your own writing to heal process going forward.  Our theme for this week is on Cultivating Self-Compassion.  Here are some prompts to explore today…

Quotes ~ If you’ve followed HOA for any bit of time, you know that I absolutely love quotes! They inspire me in so many ways but I have found them to be particularly helpful when I want to begin writing on a certain theme or just need a thought to get my words flowing.  I have shared two quotes and prompts below on our theme of Cultivating Self-Compassion.  Feel free to use the prompts or just write stream of consciousness on what arises as you consider the quotes…

“You can search throughout the entire universe for someone who is more deserving of your love and affection than you are yourself, and that person is not to be found anywhere. You, yourself, as much as anybody in the entire universe, deserve your love and affection.”
― Gautama Buddha

When you read the Buddha’s words, what thoughts and feelings arise?  Do you feel you are deserving of your own love and compassion?  What have you been taught about loving yourself?  Are there any negative messages you have received about cultivating self-compassion like it’s selfish or wrong?  Are you willing to begin to cultivate self-compassion in a bigger way? If not, what’s stopping you?

“Having compassion starts and ends with having compassion for all those unwanted parts of ourselves. The healing comes from letting there be room for all of this to happen: room for grief, for relief, for misery, for joy.” Pema Chodron

Make a list of all the parts of yourself that you are aware of need more self-compassion. Perhaps there are some wounded parts, your inner children or maybe some parts you just don’t like to see.  Begin to write stream of consciousness or create a list of any parts of yourself that you think might need a big dose of love and compassion.  Be willing to list any feelings, patterns and beliefs that you might like to keep hidden, even from yourself.  This is a way to bring light to the shadow parts of ourselves.  Be gently and loving with yourself as you explore…

Feel free to share your thoughts and reflections in the comments below.

See you tomorrow!

Love & light,

Beth Shekinah

Heal Thyself!

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Heal Thyself is the name of a book written by Dr. Edward Bach, creator of the Bach Flower Remedy System of Natural Healing; this is one of the main holistic modalities I utilize in my practice.  I have spent the last 15 years in the role of holistic practitioner, facilitator and shaman.  At the core of this work is the understanding that we all have the innate ability to heal ourselves.  It is through the process of self-exploration and increased awareness that we can find the resources and tools to support us on our journey of transformation and healing.

Here are some of Dr. Bach’s words from Heal Thyself, first published in 1931:

“Disease is in essence the result of conflict between Soul and Mind, and will never be eradicated except by spiritual and mental effort.  Such efforts, if properly made with understanding as we shall see later, can cure and prevent disease by removing those basic factors which are its primary cause.”

“Suffering is a corrective to point out a lesson which by other means we have failed to grasp, and never can it be eradicated until that lesson is learnt.  Let it also be known that in those who understand and are able to read the significance of premonitory symptoms, disease may be prevented before its onset or aborted in its earlier stages if the proper corrective spiritual and mental efforts be undertaken.  Nor need any case despair, however severe, for the fact that the individual is still granted physical life indicates that the Soul who rules is not without hope.”

“The development of Love brings us to the realisation of Unity, of the truth that one and all of us are of the One Great Creation.  The cause of all our troubles is self and separateness, and this vanishes as soon as Love and the knowledge of the great Unity become part of our natures.”

I have found these particular messages to be true in my own personal journey of healing and my work with clients over the last 20 years.  You can read more about Dr. Bach in my post, Visionary Voices: Dr. Edward Bach

I have found the message of “Heal Thyself”, to be at the core of my personal experience.  I would like to share with you a bit about my journey and how I came to the field of holistic health.

Amazingly, this path began for me at the age of 11.  I had a very inquisitive nature and I was an avid reader, often finishing a book a day.  I had a developed a propensity to peruse any bookcase that I came across to see what titles jumped out at me – I still do this today! One summer while spending some time at grandparents apartment in Queens, NY, I was looking through their books, which at that point, I knew quite well, but I happened upon a book, I had not seen before.  It was back a bit, wedged in between two other big books, The Joy of Cooking by Julia Child, and a copy of the Talmud, a Jewish text, that my great-grandfather had brought with him from Eastern Europe.  

For some unknown reason, I was drawn to the this little red-covered book, Healing Yourself with Foot Reflexology by Mildred Carter.  This seemingly random choice actually opened a big door for me.  As I read it, I began to apply the techniques of Reflexology, an ancient practice which uses pressure points on the hands, feet and ears to support health and wellness. It’s been around for thousands of years.  I was amazed to see that by pressing a few simple points on my body, I could feel differently.  I found I was able to ease headaches, quell sinus/allergy issues and lessen stress and anxiety, just by holding a few points on the body.  I was truly amazed.

When I was 14 years old, my cousin, who had been called Zed all his life, suddenly returned from India with a new name, Vijay, which means strong or victorious.  He shared that he was given this name by his guru, or spiritual teacher Osho.  He talked a lot about yoga and meditation and although he did not show me what this was, I was very intrigued.  He seemed so different, so much calmer, and more vibrant.  Once again my curiosity and my bookishness got me going.  I raced to the library and found all of the books I could on meditation and yoga.  Surprisingly, for 1981, the Paramus, NJ library, had quite a selection, and I was able to begin to explore a practice yoga and meditation within a just few days.

Once again I found that I was learning and growing and aware of my own innate ability to be clearer, calmer and more focused.  I came to experience the flow of energy in the body through yoga and the power of using the breath and awareness to create a change in my experience.  This was an amazing gift to have as a teenager.  I continued to learn and explore over the next few years.  Although a seemingly random experience, I credit developing these foundational practices in my survival through a very traumatic time growing up with a parent with schizophrenia.  And, they have continued to be a part of my life ever since. 

The awareness that I had gained as a teenager was also helpful when I was diagnosed with Fibromyalgia at age 20.  This term was quite new at that time and conventional medicine did not have a lot of understanding about the condition.  In some ways, it is still a bit of an enigma today.  The only treatment at that time was to take heavy pain medication and anti-depressants.   I found myself in a place where I was physically in a lot of pain, highly fatigued and very despondent due to the limitations that I experienced. I did not find any medication really helpful and at age 20, having to drop out of college due to my illness, I felt certain I needed to find a my own solution.

So, having the basic awareness that I already had, that healing and change or at least what I call in my work, “a state change” was possible, I began a journey that took me most of a decade.  At the time I did not know it, but this journey was really a holistic exploration of life and healing.  As I explored a variety of modalities to help ease the symptoms of Fibromyalgia, I came to understand that for true change and healing to occur, it is key to embrace a holistic approach to not only health and to life itself.

What is a holistic approach to healing?

Holistic approaches focus on the whole person rather than just on an symptom, illness or specific aspect.  Holistic healing focuses on supporting a person in body, mind, emotion and spirit, acknowledging these elements of a person are interconnected and need to be supported, balanced and integrated to maintain overall health and well-being.  So, when one part of the body or mind is out of balance, it is understood that can affect the whole person and be a factor in disease.  Learn more

I spent the better part of a decade, exploring various approaches and modalities that addressed body, mind, emotion and spirit.  At the time, I didn’t know what I was doing was holistic, I was just trying to find things that helped me to feel better and to heal.

I focused on my body with diet, nutrition, supplements, bodywork and chiropractic care.  

I focused on my mind by exploring beliefs that were not supporting my well-being and worked to reduce the stressors in my life.  

I focused on my emotions, at first through therapy and later when I came to work with the Bach Flower Remedies, which are flower essences that support emotional health and balance.  At this point, I came to understand the role of emotions in the disease process and particularly how the impact of trauma was a factor in my physical experience of Fibromyalgia. 

I focused on spirituality and found ways to foster a sense of connection to myself, others and the world.  Finally, I came to study Shamanism, which is another ancient practice of healing, that has since become the heart of my life and my work as it embodies a holistic approach, which I have come to believe is key to living and being healthy, happy and vibrant.  It is based on the interconnectedness of all things – the “Unity” of which Dr. Bach speaks of in Heal Thyself. 

It has been over 16 years that I have been free of the symptoms of Fibromyalgia.  I credit this to embracing a holistic approach to health and wellness.  And, it was this exploration that lead me into the field of holistic healing.  As I learned and improved, I began to study some of the modalities, which supported me.  I felt strongly about sharing my experience and learning with others, particularly in terms of the importance of considering body, mind, emotion and spirit and the interconnectedness of these parts of ourselves in experiencing happiness and well-being.

I continue to explore resources and tools that support wellness for myself and for those I work with.  In my role as holistic practitioner, facilitator and shaman, I begin by introducing my clients to a holistic approach and asking how they care for their body, mind, emotions and spirit as it is my hope to support and awaken the healer within them.  There is no magic formula or pill; each person needs to know themselves and to seek their own innate wisdom for healing.  In the words of the great medical doctor, Albert Schweitzer:

 “The shaman succeeds for the same reason all the rest of us (doctors) succeed.  Each patient carries his own doctor inside him.  They come to us not knowing this truth.  We are at our best when we give the doctor who resides within each patient a chance to go to work.”

I wish you many blessings on your journey of transformation and healing!

Beth


If you’d like to explore working with me, feel free to visit my website, www.bethterrence.com and contact me to schedule a complimentary 20 minute consultation to explore what’s possible!

Summer of Love Special Offer ~ Three 90 Minute Integrative Holistic Healing Sessions For $337 (Reg.$450).  Available in person in Annapolis, MD or by Phone/Skype.  This is a great way to explore and focus on a specific challenge or pattern you’d like to create change around in your life. Come Explore! Access Offer

Join Me For A Healing The Shadow Shamanic Journey Teleclass Group on 6/27

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Healing The Shadow Shamanic Journey
Monthly Teleclass Group

Saturday, June 27th at 11 AM ET

  • Do you feel stuck in certain areas of your life?
  • Do you feel that you keep repeating the same patterns again and again?
  • Are you struggling to find your life direction or soul purpose?
  • Do you want to feel greater joy and well-beng in your life?
  • Are you ready to discover the healer within?

Join us monthly to explore connecting with your inner wisdom through the Healing The Shadow Shamanic Journey Process developed by Shaman Ross Bishop.  This powerful tool will open the gateway to self-healing on a deep level.  

You will begin a process of uncovering and transforming limiting patterns, feelings and beliefs, which keep you from moving more fully into the truth of who you are.  This time will support creating a foundation to move into greater love and compassion for your self and all beings.  

Cost: $25 per session*

*Registration will offer access to the live teleclass as well as an audio replay. 

For additional information, contact Beth at beth@bethterrence.com or call 443-223-0848.

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Day 30 ~ May Is For Metta 2015: Metta As Medicine For Heart & Soul

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“ONE GREAT QUESTION underlies our experience, whether we think about it consciously or not:  What is the purpose of life?  I have considered this question and would like to share my thoughts in the hope that they may be of direct, practical benefit to those who read them.
 
I believe that the purpose of life is to be happy.  From the moment of birth, every human being wants happiness and does not want suffering.  Neither social conditioning nor education nor ideology affect this.  From the very core of our being, we simply desire contentment.  I don’t know whether the universe, with its countless galaxies, stars and planets, has a deeper meaning or not, but at the very least, it is clear that we humans who live on this earth face the task of making a happy life for ourselves.  Therefore, it is important to discover what will bring about the greatest degree of happiness…

From my own limited experience I have found that the greatest degree of inner tranquility comes from the development of love and compassion.”

– H.H. Dalai Lama on Compassion and The Individual

Our journey together through May is for Metta has been an opportunity to explore ways to create happiness and peace in ourselves, others and the world.  As the Dalai Lama indicated above – at the core of being human is the desire to be happy.  This is a bond we share as human beings, regardless of our outer differences.  Our sense of separation, from ourselves, others and the world, is an obstacle, which most of us face as we try to create happiness in our lives.  By developing and deepening our connection with our own heart and generating a foundation of loving-kindness and compassion, we have begun the process of bringing more happiness to ourselves and to all beings.

In a sense, we can view our practice of Metta, of loving-kindness and compassion, as the “medicine” that brings happiness into being.  What better medicine can there be?  In many cultures, the term medicine refers not only to drugs or substances, but to wisdom and the guidance of spirit.  Metta is medicine for the heart and soul;  it’s natural, it’s free and it’s beautiful to experience.  And, as we work with the “medicine” of Metta, it’s energy pours over into others and the world.  As we heal ourselves, we heal our world!

Daily Practice:  

As we move towards the end of May Is For Metta 2013, I hope you will take some time to honor the efforts you have been making to be more loving and compassionate.  Do you foundational practices.  As you begin your practice today, take a few moments to reflect on any changes you may have experienced since you began May is for Metta.  How has your ability to connect with and generate the qualities of loving-kindness and compassion evolved?  Spend some time in your circle of loving beings or imagining a time you were held in unconditional love.  Really allow yourself to feel those energies enveloping you.  When you feel ready, repeat the phrases for yourself:

  • May I be happy.
  • May I be peaceful.
  • May I be free of suffering.
  • May I have ease of well-being.

When you feel ready move onto the other categories as you feel to for today:  Benefactor, Beloved, Neutral Being, and Difficult Person.  Acknowledge that in practicing for this being, you have benefitted by becoming more open-hearted and loving.  As you begin each category, say, “Just as I wish to be peaceful and happy, so does this being wish to have inner peace and joy.”   Repeat the phrases for each category you are working with remembering to come back to your own heart center for a few moments between each category:

  • May you be happy.
  • May you be peaceful.
  • May you be free from suffering.
  • May you have ease of well-being.

If you become distracted or difficult feelings arise, use the Switchback, returning the practice to yourself until a sense of calm returns.  When you feel ready, return the practice to where you left off or move on to the next category.   When you are ready move on to the category of All Beings.

When you feel complete, move on to the broader category of All Beings.  As we extend out our practice today, let us remember the words of the Dalai Lama, that at the core, all beings wish to be happy.  Let us dedicate our practice for the benefit of all beings without exception:

  • May All Beings be happy.
  • May All Beings be peaceful.
  • May All Beings be free of suffering.
  • May All Beings have ease of well-being.

To complete your practice, return yourself to your circle of loving beings or envision yourself enveloped in the energy of loving-kindness and compassion.  Let every atom and cell of your being be filled with the energy of loving-kindness and compassion.  Feel these qualities filling you and surrounding you.  Know that you have created a strong foundation of loving-kindness and compassion within yourself and you can now carry that wherever you go.  You are a beacon of loving-kindness and compassion.  Take a few moments to dedicate the merit of your practice. 

Take some time today to reflect on your practice and to explore how you would like to continue as we prepare to move into our last day of practice together. 

Daily Journal Reflection: 

Take some time to reflect and journal about any experiences, feelings or awareness that arose during your practice or throughout the day today.  Are you able to embrace the idea that all beings wish to be happy and free from suffering.  What does Metta as medicine mean to you?  What have you noticed about yourself and your practice since you began?  How will you work with Metta going forward?  What other practices would you like to explore?  Have you taken time to honor yourself for your efforts?

Have a happy, peaceful and loving day!

Namaste.

Beth


 

Are you ready for another 30 Day Journey? Have you enjoyed the journaling process of May Is For Metta? Is there a story or part of  your life you’d like to explore and creating healing around? 

I’d like to invite you to consider joining me for a new 30 Day Program I will be co-facilitating starting on June 1st  – Writing To Heal ~ Transforming Our Grief Loss & Change.  The intention of this 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.

This 30-Day Program includes:

  • Three Weekly Teleclasses with exploration and discussion on grief, loss and change
  • HMV’s Sacred Sanctuary Writing Space (12 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

Teleclass Time: Mondays, 7:30-8:45pm Eastern time (4:30-5:45pm Pacific time) on June 8, 15, 22

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

Cost: $75.00 for full 30-Day Program or $175.00 for Program plus Individual Coaching Session With Beth & Andrea.

Learn more or register at http://healmyvoice.org/30-day-writing-program.

 

Day 28 ~ May Is For Metta 2015: Cultivating Peace On Earth

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My life blazed

with the desire

To serve as a thread

Joining Heaven and Earth

                                                                      ~ Haiku by Masahisa Goi

One of the things that may happen when we are cultivating loving-kindness and compassion is that we become more attuned with these energies and may be drawn into connection and community with like-minded others.  As each being becomes more of an embodiment of these positive qualities, they are not just bringing change to themselves but to those around them and the world itself.  Perhaps you have experienced this is in some way as you have been working with May Is For Metta or holding this intention it is a part of your ongoing personal practice.

One of the qualities we often work with in the Metta phrases is PEACE.  May I be peaceful.  May you be peaceful.  May all beings be peaceful.  In Metta, we see peace as an aspect of loving-kindness; when we feel held in love and compassion, most often we are at peace; and when we are at peace we become more able to connect with energy of loving-kindness.  These qualities go hand in hand.

Two years age during May Is For Metta, I participated in a Peace Pole Dedication Ceremony with one of the communities I am a part of, Heal My Voice.  Heal My Voice is an international organization whose mission 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.” At the time, I was participating in a book project called Harmonic Voices: True Stories By Women On The Path To Peace, which focused on a year-long journey exploring moving from chaos to calm and cultivating peace in our own lives so that we might extend that energy out into our relationships and the world.   And, athough I was familiar with the concept of Peace Poles, I didn’t know the origin of them until I attended this event. 

The Peace Pole Project was started in Japan by Masahisa Goi, who was greatly affected by the destruction caused by World War II and the atomic bombs which fell on the city of Hiroshima and Nagasaki.  His desire to assist in the creation of world peace was answered when in 1955, the Peace Message, “May Peace Prevail On Earth”, came to him in a moment of great inspiration and deep prayer.

After Mr. Goi authored the Universal Peace Message in 1955, a great number of people gathered in support of his vision and activities to spread the Peace Message were promoted throughout Japan.  Soon after, Peace Poles inscribed with the Peace Message began to appear in various locations across Japan initiating the start of The Peace Pole Project.  The year 1986 was designated as the International Year of Peace and since then Peace Poles are one of the most recognized international peace symbols with more than 200,000 Peace Poles standing in almost every country throughout the world.

The synergy of completing a year-long  journey into peace with May Is For Metta that year seemed to culminate with this peace pole dedication.  Reflecting on these experiences has made me feel more deeply the idea that as we cultivate an energy or quality such as loving-kindness or peace, we are actually becoming an embodiment of it.  So for today’s practice, I felt to focus on peace specifically as our exploration.  When we focus on peace and being peaceful, we are allowing ourselves to become a “living” peace pole, one that is moving about and radiating the energy of peace wherever we go.  I hope you’ll join us in this exploration today.

You may wish to work with the full practice, choosing someone for each category or you may just wish to practice Metta on the spot today.  Take some time to feel into what feels best for you.  As always, our foundation comes from cultivating Metta for ourselves, so be sure to spend some time cultivating peace for yourself so that you may then extend that energy out to others and the world.

Daily Practice:

Find a quiet place and a comfortable position.  Imagine yourself in your circle of loving beings or enveloped in the feeling of loving-kindness.  Imagine a time when you felt held in that way.  Also, for today, tune into a place or a time when you felt a deep sense of peace.  Really allow yourself to feel that peace.  Breathe it into every atom and cell of your being on the in breath and as you breathe it out feel it surrounding and enveloping you.  You may wish to continue to work with all of your phrases or just work with “May I be peaceful” for today’s exploration; it’s up to you.

When you feel ready, move on to practicing for all of the categories or the ones you have chosen for today: Benefactor, Beloved, Neutral Being, Difficult Person and All Beings.  Remember to come back to your heart center for a few moments between each category and reconnect with the feeling of peace you generated for yourself before moving on.  For each category, offer “May you be peaceful“.  If you feel to work with other phrases, please do.

As always, if you become distracted or difficult feelings arise, use the Switchback, returning the practice to yourself until a sense of calm returns.  Use a peaceful time or place as your anchor for today.  When you feel ready, return the practice to where you left off.   To complete your practice, return yourself to your circle of loving beings or envision yourself enveloped in the energy of peace that you have been cultivating.  Really allow that feeling to sink in to you, let every atom and cell of your being be filled with peace.

In honor of the Peace Pole Project, let us also add this round of phrases, “May Peace Prevail On Earth“.  Knowing that as we do so we are supporting and embodying a vision which,

  • Symbolizes the oneness of humanity and our common wish for a world at peace
  • Reminds us to think, speak and act in the spirit of peace and harmony
  • Stands as a silent visual for peace to prevail on earth

May Peace Prevail On Earth

Finally, take a moment to honor yourself for creating the space to cultivate peace in your own life and in the world.  Can you feel how this is one of the most loving things we can do for ourselves and for our planet?

Daily Journal Reflection

Take some time to reflect and journal about any experiences, feelings or awareness that arose during your practice or throughout the day today.  How did it feel to focus on peace today?  Did it feel difficult to work with one quality?   Did you notice areas of your life where it is challenging to feel peaceful?   How did it feel to offer peace to others?  to the world?  What will you do to continue to cultivate peace in your own life, in your relationships and in the world?

Wishing you a most loving and peaceful day.

May Peace Prevail On Earth!

Namaste. 

Beth

Day 27 ~ May Is For Metta 2015: It’s Take Your Metta To Work Day

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It’s Take Your Metta To Work Day!

An Exploration in Bringing Loving-kindness Practice

to the World of Work

“Be the change you want to see in the world.”

– Mahatma Gandhi

Our intention for today will be to bring our Metta practice more fully into our daily lives. Today, is Take Your Metta To Work Day.   Although the main focus will be to bring Metta into our work life, it can really be explored anywhere  – at work, at school, or in the community.  Feel free to adapt the practice so it works for you.

The relationship between our personal lives and our work lives has often been one of disconnection or separation.  When we go to work, we put on our work persona.  When we come home, we take it off.  Although things are shifting, the process is still slow.  Even when organizations and individuals desire to be more open, authentic and heart-centered, the transition is difficult as there is really no pattern to follow.

Metta practice offers a way for an individual to stay connected with their heart center and bring more of their authenticity to all of their experiences, including work.  The goal is to allow one’s whole, integrated self to emerge and shine through.  For organizations, Metta mediation offers an opportunity to cultivate a culture of open-heartedness, mindfulness and acceptance.  Recent research has also shown that meditation practice supports greater clarity, clearer focus, improved wellness, reduced stress, increased productivity and enhanced creativity in the workplace.

Basically, bringing Metta meditation practice to work is a win-win situation.  So, whether you are an individual wanting to bring your personal practice more fully into your daily life or an organization wanting create change, bringing Metta practice to work offers a powerful tool for transformation.

For anyone who is joining in at this time, it may be helpful to read the earlier posts on Exploring Metta and Days 1 – 3 to gain an understanding of the foundational practices.  As we Take Our Metta To Work, I encourage you to continue a sitting practice if you have been cultivating one.  However, you can also do the practice at work or on your way to work.  This is an opportunity to bring Metta more fully into daily life and carry our practice to work.  Feel free to “just play” and explore what is best for you today.

It is good to begin the day with Metta practice for yourself but you can also do it as you arrive at work as a way to engage your whole self and move into your work from a heart centered place.  This can be both exciting and scary, so as always remember to be gentle and loving with your self.  The greatest gift of bringing Metta to work is continuing to carry your personal practice of Loving-kindness with you wherever you go and allowing your true self to come through in a space where you may have a tendency to constrict your own essence.

Also, you might like to check out this previous post on 7 Motivations To Take Your Metta To Work: Transforming Our World & Our Work With Loving-kindness Meditation

Daily Practice:

Do your foundational practices.  Find a comfortable position. Imagine yourself in the center of a circle of loving beings or enveloped in the feeling of loving-kindness.  Connect with your own heart center and begin your practice by offering the Metta phrases for yourself:

  • May I be happy.
  • May I be peaceful.
  • May I be free of suffering.
  • May I have ease of well-being.

Even if you did your practice at home, take a few moments as you arrive at work to center yourself in the heart and repeat a round of two or phrases for yourself.  As you go about your day, do this a few times.  Any time that you experience stress or difficult emotions during your day, explore using your foundational practices – imagine your circle of loving beings surrounding you,  connect with your heart center or repeat some phrases for yourself for a few moments.  You will be amazed to see how a moment or two of Metta can change your day.

Sometimes people like to do this periodically throughout the day, in a proactive way.  One of my clients sets an alarm on his cell phone every hour that reminds him to take a moment to cultivate Metta for himself.  This helps him to stay connected to the heart as well as remain centered and grounded.  He finds that this supports his ability to be more focused, balanced and productive throughout the day.

One of the overall intentions of May is for Metta is to support transformation in our world and organizations are an important part of it.  So, I invite you to include a few moments of today’s practice for your organization.  You can choose the whole organization or if it feels to large, you can work with your department or team.

Remember you can adapt this practice to work, school or community depending on how you spend your day.  The idea is to bring our loving-kindness and compassion to a larger community that we are a part of and that we share a common experience with.  This helps to foster a more compassionate connection within our organizations and communities.  It can also support the alignment of organizational energy and mission.

Check that you are centered in the energy of loving-kindness.  If you need to practice a bit more for yourself, do so.  Then, when you are ready, begin to offer Metta for your whole organization, remembering that an organization is made up of individuals and is also its own energetic entity.  You are offering Metta to everyone and everything that makes up your organization, school, or community.  Say to yourself, “Just as I wish to be happy and peaceful, so do all beings within my organization.”  Begin to offer the phrases remembering that you, too, are a part of this organization:

  • May we be happy.
  • May we be peaceful.
  • May we be free of suffering.
  • May we have ease of well-being.

As always, if your mind wanders, just notice and return to the phrases.  Sometimes, working with a larger group is difficult or you may have mixed feelings about some of the people you work with or the organization itself.  Just notice.  This is something to explore.  A part of our practice is noticing where we experience openness and spaciousness and where we experience resistance or constriction.  This is a way of getting to know ourselves more deeply and recognizing how we respond to our experiences in the world.

If you continue to struggle or difficult emotions arise, return your practice to your self until your feel more settled.  When you feel ready, once again offer the phrases for your organization.  If working with your whole organization is too much, or difficult to hold your attention on, then you can switch to a smaller group within the organization.

When you feel ready to move on, enter into your heart center once again.  Connect with the loving-kindness within your self.  Envision yourself in your circle of loving beings.  Do this in whatever way feels good to you. Take a few moments to reflect on your practice.

Other opportunities for practice today including offering Metta for someone  you work with who you find difficult or challenging or for a coworker who you consider a friend.  Perhaps there is even someone you notice at work who fits into the category of Neutral Being, but for some reason you feel to offer loving-kindness to them today.  If you can, try to offer Metta for all of the categories as you go about your day.  This does not need to be in any order but just as you remember or notice an opportunity for practice.

At the end of your day, dedicate the merit of today’s daily practice for all beings.   Consider all of the beings you have practiced for today and offer the merit of your practice for their benefit and also, for all organizations to be more heart centered.  Remember that as you offer up the merit of your practice, you are not giving it away or losing it but you are actually generating more merit through the act of giving.

Daily Journal Reflection:

Take some time to reflect and journal about any experiences, feelings or awareness that arose during your practice or throughout the day today.   How did it feel to explore bringing Metta to work?  How did it feel to do Metta for your organization?  Did you have difficult feelings or emotions arise during your practice?  If so, spend some time writing about them.  Did you take some time to return to your heart center and offer Metta to yourself throughout the day?  If yes, how did it feel to do so?  If not, why?  Were you too busy?  Were you able to explore the various categories while at work?  How does it feel to consider being more loving and compassionate to yourself and others at work?

May you have a peaceful and joyful day.

Namaste.

Beth

Writing To Heal ~ Transforming Our Grief, Loss & Change 30 Day Virtual Writing Program Starts June 1st!

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“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

HealMyVoice

Writing has been a blessing in my life.  As a child and teen struggling with an incredibly chaotic and dysfunctional family life, I found my journal and writing poetry to be a way of staying connected to myself, of exploring a world beyond what I knew and a space to express who I was when there seemed little room for that in the life I knew.  As an adult, writing has become an important part of my life and my work.  It is at the top of my list of “healing tools” and one I recommend to all of my clients.  Even after many years addressing trauma, I’ve found that writing and sharing stories has allowed me to heal on a much deeper level; and, it is something I continue to do.  It is a joy to be able to support others in exploring this powerful healing tool as well.  I am excited to be joining with Andrea Hylen, founder of Heal My Voice, to co-facilitate a new 30 Day writing program.

I invite you to join me for this 30 Day journey to explore writing as a tool for transformation and healing…

Writing To Heal ~ Transforming Our Grief, Loss and Change

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

June 1 – 30, 2015

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 PM

This 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
  • HMV’s Sacred Sanctuary Writing Space (12 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

Teleclass Time: Mondays, 7:30-8:45pm Eastern time (4:30-5:45pm Pacific time) ~ June 8, 15, 22

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

Investment: $75.00 for Full 30-Day Program

or $175 for Full Program plus one Individual Coaching Session with Beth & Andrea.

To learn more or register, visit http://healmyvoice.org/30-day-writing-program/.

Here are some of my stories featured in Heal My Voice book projects for you to explore…

Lost & Found: The Birth Of A Shaman

I’m Okay, Really!