Dear Beth,
I have entered into the "Advanced" Stage of Biogenic training and I assure you that it is not for the faint of heart.
I understand on an intellectual basis what Dr. Shealy is aiming for but I find myself resisting the sessions because of all the conversation in my head. Staring at the color red. Seeing form of a door knob and not color and then the color and not form....Talk about New Age weirdness.
But here's the thing...I am New Age Weird! By that I mean New Age Thought could also equal Ancient Wisdom and I long for the wisdom not just modern knowledge. I guess that makes me weird.
I think that Dr. Shealy is trying to get me to utilize more of my brain than the logical frontal cortex. There IS a lot more brain to access but I usually don't. I'm used to being logical and intellectual.
Yet, logic and intellect are very limiting. For one thing, being this way forces me to ignore things that don't "make sense." You and I both know that a lot of things in this life just don't make sense...a lot of important things. Like faith. How can I fully understand what it is to live by faith and trusting in a power greater than myself? Answer- I can't.
So I will try again to look at the door knob and see only the color and then at the color and see only the form. If for no other reason, it will give me practice and my logical brain can take a little rest.
Monday, October 27, 2014
Thursday, October 23, 2014
Shealy SELF-HEALTH Day #48
Advanced Biogenics
The following sessions represent a shift from the previous 47 days. They presume that I have learned how to relax; that I have instituted a daily exercise routine of at least 30 minutes. Also, expected is that I have limited my daily intake of sugar, wheat, milk and caffeine. Most importantly, the previous 47 sessions have taught me how to relax; to recognize when I need to relax and to provide myself timely reminders during the day for quieting my mind by instituting a session. After all of these foundations are in place the program continues with the more advanced sessions.
Relax. Take a deep, pleasant breath, then say an do the following with eyes open:
I look around a bit and turn my head slightly to see my surroundings. I look and see but I don't judge. I don't comment on it; I just look. I look around. I see what is here.
Now as I look, I observe only color. I ignore form I concentrate on an indiidual color that I like. (Focus for five minutes).
Now I concentrate on depth. I ignore color. I focus on depth, width, height. (Focus for five minutes).
This exercise may be done three times per day OR once per day and the other two sessions based on earlier lessons.
The following sessions represent a shift from the previous 47 days. They presume that I have learned how to relax; that I have instituted a daily exercise routine of at least 30 minutes. Also, expected is that I have limited my daily intake of sugar, wheat, milk and caffeine. Most importantly, the previous 47 sessions have taught me how to relax; to recognize when I need to relax and to provide myself timely reminders during the day for quieting my mind by instituting a session. After all of these foundations are in place the program continues with the more advanced sessions.
Relax. Take a deep, pleasant breath, then say an do the following with eyes open:
I look around a bit and turn my head slightly to see my surroundings. I look and see but I don't judge. I don't comment on it; I just look. I look around. I see what is here.
Now as I look, I observe only color. I ignore form I concentrate on an indiidual color that I like. (Focus for five minutes).
Now I concentrate on depth. I ignore color. I focus on depth, width, height. (Focus for five minutes).
This exercise may be done three times per day OR once per day and the other two sessions based on earlier lessons.
Monday, October 20, 2014
A new week...a new start. Again!
Hi Beth,
I haven't written in the blog for about a week..but worse, I haven't done my sessions. I found that I had no interest in imagining myself on a scale. Maybe I should but I don't. What I also noticed is that I MUST have a scheduled time to do these sessions during the day or else the day gets full and I get exhausted. The most important thing is to actually stop for several minutes and remind my mind to be quiet. For me this must occur at least 3 times during the work day.
Speaking of work, I had my first full week, last week. It went quite well but was tiring. This week we are moving so the challenge will be to keep to my scheduled sessions even when crazy busy. So, it's a new week. I will start again.
I haven't written in the blog for about a week..but worse, I haven't done my sessions. I found that I had no interest in imagining myself on a scale. Maybe I should but I don't. What I also noticed is that I MUST have a scheduled time to do these sessions during the day or else the day gets full and I get exhausted. The most important thing is to actually stop for several minutes and remind my mind to be quiet. For me this must occur at least 3 times during the work day.
Speaking of work, I had my first full week, last week. It went quite well but was tiring. This week we are moving so the challenge will be to keep to my scheduled sessions even when crazy busy. So, it's a new week. I will start again.
Monday, October 13, 2014
Shealy SELF-HEALTH Days #40- 47
HABIT REGULATION
During Days 40-47, concentrate on the appropriate exercise from among the following:
I choose Weight Balance since my medical advisors have recommended that I lower my BMI to 27.
Assume your relaxed position and choose from the following statements. If you have difficulty remembering all the phrases, pick out the one or two most meaningful to you. Repeat them 10-20 times or as otherwise stated. At the same time, create a vision of yourself standing on a scale which shows you at your ideal weight. Practice this technique three times daily preferably before every meal.
Now I see myself and feel myself as perfectly healthy and happy. And I project myself to my own private, perfect room, my own hideaway where I can happily go to know myself. I see myself enter and close the door. My room is furnished ideally for my desires. I undress and look at my body in my own full-length mirror. (Pause one minute) I see my body just as realistically as anything I've ever seen.
Now I visualize and feel my body at my ideal weight. (Pause two minutes)
My appetite is pleasantly satisfied. (Repeat 10 times)
I visualize and feel my body at my ideal weight. (Repeat 10-20 times)
I become increasingly comfortable as I attain my desired weight. (Repeat 3 times)
I become healthier and healthier as I attain my desired weight. (Repeat 3 times)
During Days 40-47, concentrate on the appropriate exercise from among the following:
- Weight Balance
- Freedom from Smoking,
- Freedom from Alcohol
- Sleep Harmony
I choose Weight Balance since my medical advisors have recommended that I lower my BMI to 27.
Assume your relaxed position and choose from the following statements. If you have difficulty remembering all the phrases, pick out the one or two most meaningful to you. Repeat them 10-20 times or as otherwise stated. At the same time, create a vision of yourself standing on a scale which shows you at your ideal weight. Practice this technique three times daily preferably before every meal.
Now I see myself and feel myself as perfectly healthy and happy. And I project myself to my own private, perfect room, my own hideaway where I can happily go to know myself. I see myself enter and close the door. My room is furnished ideally for my desires. I undress and look at my body in my own full-length mirror. (Pause one minute) I see my body just as realistically as anything I've ever seen.
Now I visualize and feel my body at my ideal weight. (Pause two minutes)
My appetite is pleasantly satisfied. (Repeat 10 times)
I visualize and feel my body at my ideal weight. (Repeat 10-20 times)
I become increasingly comfortable as I attain my desired weight. (Repeat 3 times)
I become healthier and healthier as I attain my desired weight. (Repeat 3 times)
I feel increasing pride and joy as I attain my desired weight. (Repeat 3 times)
I am attuned with my Highest Self, lovingly and happily. (Repeat 10-20 times)
My appetite is pleasantly satisfied. I am satisfied with just enough calories to maintain my ideal weight. (Repeat 10 times)
I visualize and feel my body at my ideal weight. I will carry this image and feeling with me as I return to normal awareness.
Now, as I prepare to return to my normal awareness, I feel myself bringing with me the health, happiness, and love I feel and see. I take a deep breath, open my eyes and stretch comfortably, feeling satisfied and filled with loving energy.
Friday, October 10, 2014
Back at work...finally
Dear Beth,
I had my first teaching day yesterday. The substitute teachers are gone now. I'm on my own. It went pretty well but by 1:00 I was spent. Fortunately, William was right outside waiting for me so that I could sleep in the car on the way back to the apartment.
My class started at 11:20 and at 10:20 I started feeling really really tired. So I found an empty classroom and had a quiet time. I'm still trying to stick to my 3 times per day at the same time but it will be challenging until the dust settles and I get in a rhythm. For now, I focus on the sessions at my desk or in a quiet spot any time I feel I need help. They really help me to relax. Part of the problem with feeling tired is being afraid that I won't be able to do my job and then getting all anxious about it. Being able to calm myself immediately is a good thing.
Hope you have moved out the in-laws into your new house.
Cheryl
I had my first teaching day yesterday. The substitute teachers are gone now. I'm on my own. It went pretty well but by 1:00 I was spent. Fortunately, William was right outside waiting for me so that I could sleep in the car on the way back to the apartment.
My class started at 11:20 and at 10:20 I started feeling really really tired. So I found an empty classroom and had a quiet time. I'm still trying to stick to my 3 times per day at the same time but it will be challenging until the dust settles and I get in a rhythm. For now, I focus on the sessions at my desk or in a quiet spot any time I feel I need help. They really help me to relax. Part of the problem with feeling tired is being afraid that I won't be able to do my job and then getting all anxious about it. Being able to calm myself immediately is a good thing.
Hope you have moved out the in-laws into your new house.
Cheryl
Tuesday, October 7, 2014
Shealy SELF-HEALTH Days #35-39 -My Versions
From Sai Baba's teachings- The five prayers for the Sheaths.
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath and out breath say:
I am God. I am no different from God
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
***************************************************
From Sai Baba's teachings- The five prayers for the Sheaths.
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath and out breath say:
I am Indivisible, Supreme Absolute
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
****************************************************
From Sai Baba's teachings- The five prayers for the Sheaths.
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath and out breath say:
I am Being, Awareness and Bliss
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
*****************************************************
From Sai Baba's teachings- The five prayers for the Sheaths.
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath and out breath say:
I am surrendered. Grief and Anxiety can not affect me.
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
*****************************************************
From Sai Baba's teachings- The five prayers for the Sheaths.
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath and out breath say:
I am ever content. Fear can never enter me.
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Shealy SELF-HEALTH Days #35-#39
Sessions 35-39 allow for choosing the favorites from the last 34 days. The goal is to determine which of the sessions are most effective. In other words, which of these daily practices lead to the deepest relaxation in the shortest amount of time.
Wednesday, October 1, 2014
The new Normal
Dear Beth,
I have been back to work for 10 days. It has been a tough 10 days. Everything seems the same, my office, my classes, the building, my colleagues. I'm not the same. The first day back, I had to leave early. I was so tired after just 2 hours and all I was doing was sitting.
I don't know how I will stand up in front of a class room. Well, first of all, I won't be standing. That is one thing I can control. I have permission from the doctor to work only 4 hours but only the chair of the department knows that.
To everyone else, I look normal. I don't feel normal.
This is the new normal.
I have been back to work for 10 days. It has been a tough 10 days. Everything seems the same, my office, my classes, the building, my colleagues. I'm not the same. The first day back, I had to leave early. I was so tired after just 2 hours and all I was doing was sitting.
I don't know how I will stand up in front of a class room. Well, first of all, I won't be standing. That is one thing I can control. I have permission from the doctor to work only 4 hours but only the chair of the department knows that.
To everyone else, I look normal. I don't feel normal.
This is the new normal.
Shealy SELF-HEALTH Day #34
Choose three of your favorite techniques out of the last 33 days. Combine them into one session by doing them for a shorter period of time. The total time should be about 15 minutes three times per day.
For me-
Day #3- I am relaxed
Day #4- I am one
Day #3- I am love
For me-
Day #3- I am relaxed
Day #4- I am one
Day #3- I am love
Saturday, September 27, 2014
Shealy SELF-HEALTH Day #33
Systematically go through your body and imagine you are breathing through the skin of each body part. Start with the feet and move up slowly breathing 3 or 4 times through your:
legs,
thighs,
abdomen,
lower back,
chest,
shoulders,
arms,
hands,
neck
and head.
At the end take a few breaths and breathe through your entire body.
This session is done over at least 15 minutes three times per day.
legs,
thighs,
abdomen,
lower back,
chest,
shoulders,
arms,
hands,
neck
and head.
At the end take a few breaths and breathe through your entire body.
This session is done over at least 15 minutes three times per day.
*Shealy SELF-HEALTH Day #32
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath say:
I am filled
With each out breath say:
with universal love.
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
With each in breath say:
I am filled
With each out breath say:
with universal love.
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
*Shealy SELF-HEALTH Day #31 vsn 2
I felt better with this version
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath say:
I am attuned
With each out breath say:
to my highest spiritual self.
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath say:
I am attuned
With each out breath say:
to my highest spiritual self.
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Shealy SELF-HEALTH Day #31
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath say:
I am attuned
With each out breath say:
to my highest spiritual goals
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
With each in breath say:
I am attuned
With each out breath say:
to my highest spiritual goals
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Wednesday, September 24, 2014
Hard time back in Richmond
Dear Beth,
I've had a rough time adjusting to my new old life. I wanted so badly to feel "normal" being back in Richmond. I realize now that I have to create a new normal. I don't have stamina and so my normal work day wore me out and it was HALF of my normal work day.
I have a doctor's appointment tomorrow. I don't know if I'm exercising too much or if I need a change in diet or my medication adjusted. I hope she can tell me something that I can do to get stronger. Until then, I'm concentrating on staying calm and serene in the face of circumstances that would normally stress me out. I'll start back with Shealy SELF-HEALTH Day #31 tomorrow.
One thing that I have learned about the SELF-HELSTH days is tht the discipline of stopping and taking 40 breaths is the most important things. It hardly matters what the words are.
In peace,
Cheryl
I've had a rough time adjusting to my new old life. I wanted so badly to feel "normal" being back in Richmond. I realize now that I have to create a new normal. I don't have stamina and so my normal work day wore me out and it was HALF of my normal work day.
I have a doctor's appointment tomorrow. I don't know if I'm exercising too much or if I need a change in diet or my medication adjusted. I hope she can tell me something that I can do to get stronger. Until then, I'm concentrating on staying calm and serene in the face of circumstances that would normally stress me out. I'll start back with Shealy SELF-HEALTH Day #31 tomorrow.
One thing that I have learned about the SELF-HELSTH days is tht the discipline of stopping and taking 40 breaths is the most important things. It hardly matters what the words are.
In peace,
Cheryl
Monday, September 22, 2014
*Shealy SELF-HEALTH Day # 30 Vsn 2
This version felt better to me.
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath say:
I feel love and compassion
With each out breath say:
for all beings.
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath say:
I feel love and compassion
With each out breath say:
for all beings.
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Shealy SELF-HEALTH Day #30
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath say:
I feel loving compassion
With each out breath say:
for all other human beings.
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
With each in breath say:
I feel loving compassion
With each out breath say:
for all other human beings.
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Shealy SELF-HEALTH Day #29 Vsn 2
This version felt better to me.
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath say:
I am
With each out breath say:
loving kindness.
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath say:
I am
With each out breath say:
loving kindness.
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Shealy SELF-HEALTH Day # 29
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath say:
I am filed
With each out breath say:
with loving kindness.
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
With each in breath say:
I am filed
With each out breath say:
with loving kindness.
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Shealy SELF-HEALTH Day #28
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath say:
I accept myself completely
With each out breath say:
here and now
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
With each in breath say:
I accept myself completely
With each out breath say:
here and now
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Noticing that I don't notice stress
Dear Beth,
I didn't sleep much last night. I return to work today after six months. I think that I am nervous. OR excited. I can't tell. I do feel like it is the first day of school but I also feel like I did something very embarrassing and now I'm going back to the scene of where it happened. I don't suppose one should feel ashamed of something over which they had no control. Anyway, I felt really confident about starting my new life of serenity, balance and health while at the beach. I'm not so sure now.
It's been hard to keep to my routine while moving and getting situated in my Richmond apartment. It is a little cramped here. Right now my meditation space is next to the bed instead of in my little tree top sitting room at home. But all things considered, t's not so bad and I really appreciate William being here. He is my angel...and my drill sergeant!
One thing that is clear is that the biggest benefit of the Shealy SELF-HEALTH method is that it encourages you to stop 3 times during the day to check-in with your Self. I really felt the difference this past week when I got so busy packing and closing up the house in Wilmington. I missed several days. It is easier to succumb to stressful thoughts when you don't even notice how stressed you are. Now. I'm ready to begin again, again.
So glad to hear that your house is nearly completed. You will soon forget all that you had to go through once you are settled in.
I didn't sleep much last night. I return to work today after six months. I think that I am nervous. OR excited. I can't tell. I do feel like it is the first day of school but I also feel like I did something very embarrassing and now I'm going back to the scene of where it happened. I don't suppose one should feel ashamed of something over which they had no control. Anyway, I felt really confident about starting my new life of serenity, balance and health while at the beach. I'm not so sure now.
It's been hard to keep to my routine while moving and getting situated in my Richmond apartment. It is a little cramped here. Right now my meditation space is next to the bed instead of in my little tree top sitting room at home. But all things considered, t's not so bad and I really appreciate William being here. He is my angel...and my drill sergeant!
One thing that is clear is that the biggest benefit of the Shealy SELF-HEALTH method is that it encourages you to stop 3 times during the day to check-in with your Self. I really felt the difference this past week when I got so busy packing and closing up the house in Wilmington. I missed several days. It is easier to succumb to stressful thoughts when you don't even notice how stressed you are. Now. I'm ready to begin again, again.
So glad to hear that your house is nearly completed. You will soon forget all that you had to go through once you are settled in.
Monday, September 15, 2014
Shealy SELF-HEALTH Day #27
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath say:
I am responsible
With each out breath say:
for my thoughts and actions.
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
With each in breath say:
I am responsible
With each out breath say:
for my thoughts and actions.
Repeat this saying 40 times during the session
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Note to self: Do it anyway
What if I don't believe what I'm saying to myself????
So, Beth I've gotten to this stretch of the sessions that are obviously focusing on the way I speak to myself. I had a tough day yesterday and found that my attitude did not improve just by saying to myself that "I have everything within myself to enjoy every moment of every day." Maybe I was expecting to much...then again, maybe not.
These sessions entail nothing more than stopping and thinking. Stress is caused by my thinking. My thinking must change. Change doesn't feel comfortable or "right." However, staying the same is dangerous to my health!! So, do it anyway. Even if you don't believe it!
OK, I'm back on track. Just needed to process that, I guess.
So, Beth I've gotten to this stretch of the sessions that are obviously focusing on the way I speak to myself. I had a tough day yesterday and found that my attitude did not improve just by saying to myself that "I have everything within myself to enjoy every moment of every day." Maybe I was expecting to much...then again, maybe not.
These sessions entail nothing more than stopping and thinking. Stress is caused by my thinking. My thinking must change. Change doesn't feel comfortable or "right." However, staying the same is dangerous to my health!! So, do it anyway. Even if you don't believe it!
OK, I'm back on track. Just needed to process that, I guess.
Shealy SELF-HEALTH Day #26
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath say:
I have everything within myself
With each out breath say:
to enjoy every minute of every day
Repeat this saying 40 times during the session.
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
With each in breath say:
I have everything within myself
With each out breath say:
to enjoy every minute of every day
Repeat this saying 40 times during the session.
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Thursday, September 11, 2014
Shealy SELF-HEALTH Day #25
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath say:
I use my own consciousness
With each out breath say:
to be free of negative outside forces.
Repeat this saying 40 times during the session.
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
With each in breath say:
I use my own consciousness
With each out breath say:
to be free of negative outside forces.
Repeat this saying 40 times during the session.
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Tuesday, September 9, 2014
Shealy SELF-HEALTH Day #24
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath say:
I am free
With each out breath say:
of all negative outside forces.
Repeat this saying 40 times during the ssession
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
With each in breath say:
I am free
With each out breath say:
of all negative outside forces.
Repeat this saying 40 times during the ssession
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
What about angels
Dear Beth,
When I got to this session I wondered about angels. I don't want to be free of angels, if they are an outside force.
When I was little, my grandmother used to pray for my traveling "mercies and angels of protection." I guess, I don't want them to stop doing their job. So instead of saying "I am free of outside forces," I changed it to, "I am free of negative outside forces."
I consider anxiety, worry, fear and stress the forces that I want to be free from, not the angels.
When I got to this session I wondered about angels. I don't want to be free of angels, if they are an outside force.
When I was little, my grandmother used to pray for my traveling "mercies and angels of protection." I guess, I don't want them to stop doing their job. So instead of saying "I am free of outside forces," I changed it to, "I am free of negative outside forces."
I consider anxiety, worry, fear and stress the forces that I want to be free from, not the angels.
Shealy SELF-HEALTH Day #23
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath say:
Every day in every way,
With each out breath say:
I am becoming more and more healthy.
Repeat this saying 40 times during the session.
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
With each in breath say:
Every day in every way,
With each out breath say:
I am becoming more and more healthy.
Repeat this saying 40 times during the session.
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Saturday, September 6, 2014
Shealy SELF-HEALTH Day #22
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
With each in breath say:
Every day in every way,
With each out breath say:
I am getting better and better.
Repeat this saying 40 times during the ssession
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
With each in breath say:
Every day in every way,
With each out breath say:
I am getting better and better.
Repeat this saying 40 times during the ssession
Have three sessions per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Thursday, September 4, 2014
Shealy SELF-HEALTH Day #21
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
For this session you will need 5-10 minutes of soft, soothing and relaxing music.
Listen to the music with your eyes closed. Let your breathing become slow and deep, in time with the relaxing music.
Repeat this session 3 times per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
For this session you will need 5-10 minutes of soft, soothing and relaxing music.
Listen to the music with your eyes closed. Let your breathing become slow and deep, in time with the relaxing music.
Repeat this session 3 times per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Wednesday, September 3, 2014
Shealy SELF-HEALTH Day #19 & #20
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
For this session you will need to be in view of a watch or clock.
Focus your attention on the watch or clock for 10 minutes. Try to keep your mind focused only on the watch without allowing any other thought. When other thoughts intrude, just kindly and gently bring your mind back to the clock.
Repeat this session 3 times per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
*********************************
Assume your position. Close your eyes. Take a deep breath and let it out slowly.
Then with each deep slow breath-in say "I am"
and with each breath-out say"...relaxed."
Repeat and continue for 3 minutes.
Now, imagine yourself somewhere in a nature setting. Visualize the ideal place for you to be relaxed: a quiet forest, a beautiful beach, a peaceful lake, for instance. Whatever scene would make you feel completely relaxed. Allow your mind to pleasantly wander in this idyllic spot.
Revel in this relaxing space for 7 minutes.
Repeat this session 3 times per day.
Terminate each session by taking a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Getting better at this
Hi Beth,
I'm getting better with the regimen, slowly by slowly. It feels less laborious- which is a good thing. I think I'm finally falling into a rhythm of the discipline of it---three times per day of 15-20 min sessions. I know that this is still pre-season. I return to campus in less than 3 weeks and so I'm not running a victory lap quite yet. But I do see and feel the benefit of stopping in a formal way during my day (around 10am, 1 and 4pm) and couple those with my morning and evening prayer times. In this way I cultivate a peaceful mind and with it a peaceful life.
I guess I must have needed to be reminded of the seriousness of keeping to this discipline. This past Saturday, William and I were at the beach and a man, whose name, I later found out, was Buddy Magnum, had a massive heart attack. Buddy was sitting with his family just 20 feet in front of us. I witnessed the entire thing--woman screaming for lifeguard, another man doing CPR, lifeguard doing CPR, EMT trying defibrillator, Fire and Rescue finally taking him to the hospital. Despite these efforts Buddy didn't survive.
I think about Buddy, now when I start getting lax. Stress is what attacked my heart. Serenity is my medicine against stress.
I'm getting better with the regimen, slowly by slowly. It feels less laborious- which is a good thing. I think I'm finally falling into a rhythm of the discipline of it---three times per day of 15-20 min sessions. I know that this is still pre-season. I return to campus in less than 3 weeks and so I'm not running a victory lap quite yet. But I do see and feel the benefit of stopping in a formal way during my day (around 10am, 1 and 4pm) and couple those with my morning and evening prayer times. In this way I cultivate a peaceful mind and with it a peaceful life.
I guess I must have needed to be reminded of the seriousness of keeping to this discipline. This past Saturday, William and I were at the beach and a man, whose name, I later found out, was Buddy Magnum, had a massive heart attack. Buddy was sitting with his family just 20 feet in front of us. I witnessed the entire thing--woman screaming for lifeguard, another man doing CPR, lifeguard doing CPR, EMT trying defibrillator, Fire and Rescue finally taking him to the hospital. Despite these efforts Buddy didn't survive.
I think about Buddy, now when I start getting lax. Stress is what attacked my heart. Serenity is my medicine against stress.
Friday, August 29, 2014
Shealy SELF-HEALTH Day #18
Day #17
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
Repeat the following statements four times each.
As you breathe in, say to yourself:
I see and feel the energy expanding 1 INCH around my feet in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your feet.
Repeat 4 times.
Then say as you breathe in:
I see and feel the energy expanding 12 INCHES around my feet in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) expanding 12 inches from your feet.
Repeat for the following areas:
As you breathe in, say to yourself:
I see and feel the energy expanding 12 INCHES around my legs in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your legs.
Next as you breathe in, say to yourself:
I see and feel the energy expanding 12 INCHES around my thighs in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your thighs.
Next as you breathe in, say to yourself:
I see and feel the energy expanding 12 INCHES around my abdomen in all directions,
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your abdomen.
Next as you breathe in, say to yourself:
I see and feel the energy expanding 12 INCHES around my lower back in all directions.
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your lower back.
Next as you breathe in, say to yourself:
I see and feel the energy expanding 12 INCHES around my chest in all directions.
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your chest.
Next as you breathe in, say to yourself:
I see and feel the energy expanding 12 INCHES around my shoulders in all directions.
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your shoulders.
Next as you breathe in, say to yourself:
I see and feel the energy expanding 12 INCHES around my arms in all directions.
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your arms.
Next as you breathe in, say to yourself:
I see and feel the energy expanding 12 INCHES around my hands in all directions.
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your hands.
Next as you breathe in, say to yourself:
I see and feel the energy expanding 12 INCHES around my neck in all directions.
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your neck.
Next as you breathe in, say to yourself:
I see and feel the energy expanding 12 INCHES around my head in all directions.
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your head.
Pause- for 3 or 4 breaths.
Finally, as you breathe in, say to yourself:
I allow my entire body to return to normal size but I will remain completely and deeply relaxed.
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
Repeat the following statements four times each.
As you breathe in, say to yourself:
I see and feel the energy expanding 1 INCH around my feet in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your feet.
Repeat 4 times.
Then say as you breathe in:
I see and feel the energy expanding 12 INCHES around my feet in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) expanding 12 inches from your feet.
Repeat for the following areas:
As you breathe in, say to yourself:
I see and feel the energy expanding 12 INCHES around my legs in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your legs.
Next as you breathe in, say to yourself:
I see and feel the energy expanding 12 INCHES around my thighs in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your thighs.
Next as you breathe in, say to yourself:
I see and feel the energy expanding 12 INCHES around my abdomen in all directions,
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your abdomen.
Next as you breathe in, say to yourself:
I see and feel the energy expanding 12 INCHES around my lower back in all directions.
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your lower back.
Next as you breathe in, say to yourself:
I see and feel the energy expanding 12 INCHES around my chest in all directions.
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your chest.
Next as you breathe in, say to yourself:
I see and feel the energy expanding 12 INCHES around my shoulders in all directions.
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your shoulders.
Next as you breathe in, say to yourself:
I see and feel the energy expanding 12 INCHES around my arms in all directions.
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your arms.
Next as you breathe in, say to yourself:
I see and feel the energy expanding 12 INCHES around my hands in all directions.
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your hands.
Next as you breathe in, say to yourself:
I see and feel the energy expanding 12 INCHES around my neck in all directions.
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your neck.
Next as you breathe in, say to yourself:
I see and feel the energy expanding 12 INCHES around my head in all directions.
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your head.
Pause- for 3 or 4 breaths.
Finally, as you breathe in, say to yourself:
I allow my entire body to return to normal size but I will remain completely and deeply relaxed.
The Halo Exercise
Dear Beth,
I keep a journal. It's not really a record of anything. They are called Morning Pages and they really serve as a dumping ground for my immediate thoughts upon waking. It helps, if I'm not bogged down today with something that happened yesterday. Anyway on the mornings after I did this halo exercise I wrote that it still felt like some residual effect. This was much more than my busy mind growing quiet. This felt more like a spiritual experience even though I wasn't praying or anything. Also, I felt EXTREMELY relaxed.
I keep a journal. It's not really a record of anything. They are called Morning Pages and they really serve as a dumping ground for my immediate thoughts upon waking. It helps, if I'm not bogged down today with something that happened yesterday. Anyway on the mornings after I did this halo exercise I wrote that it still felt like some residual effect. This was much more than my busy mind growing quiet. This felt more like a spiritual experience even though I wasn't praying or anything. Also, I felt EXTREMELY relaxed.
Shealy SELF-HEALTH Day #17
Day #17
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
Repeat the following statements four times each.
As you breathe in, say to yourself:
I see and feel the energy expanding around my feet in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your feet.
Repeat 4 times each for the following areas.
As you breathe in, say to yourself:
I see and feel the energy expanding around my legs in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your legs.
Next as you breathe in, say to yourself:
I see and feel the energy expanding around my thighs in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your thighs.
Next as you breathe in, say to yourself:
I see and feel the energy expanding around my abdomen in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your abdomen.
Next as you breathe in, say to yourself:
I see and feel the energy expanding around my lower back in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your lower back.
Next as you breathe in, say to yourself:
I see and feel the energy expanding around my chest in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your chest.
Next as you breathe in, say to yourself:
I see and feel the energy expanding around my shoulders in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your shoulders.
Next as you breathe in, say to yourself:
I see and feel the energy expanding around my arms in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your arms.
Next as you breathe in, say to yourself:
I see and feel the energy expanding around my hands in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your hands.
Next as you breathe in, say to yourself:
I see and feel the energy expanding around my neck in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your neck.
Next as you breathe in, say to yourself:
I see and feel the energy expanding around my head in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your head.
Pause- for 3 or 4 breaths.
Finally, as you breathe in, say to yourself:
I allow my entire body to return to normal size but I will remain completely and deeply relaxed.
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
Repeat the following statements four times each.
As you breathe in, say to yourself:
I see and feel the energy expanding around my feet in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your feet.
Repeat 4 times each for the following areas.
As you breathe in, say to yourself:
I see and feel the energy expanding around my legs in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your legs.
Next as you breathe in, say to yourself:
I see and feel the energy expanding around my thighs in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your thighs.
Next as you breathe in, say to yourself:
I see and feel the energy expanding around my abdomen in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your abdomen.
Next as you breathe in, say to yourself:
I see and feel the energy expanding around my lower back in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your lower back.
Next as you breathe in, say to yourself:
I see and feel the energy expanding around my chest in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your chest.
Next as you breathe in, say to yourself:
I see and feel the energy expanding around my shoulders in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your shoulders.
Next as you breathe in, say to yourself:
I see and feel the energy expanding around my arms in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your arms.
Next as you breathe in, say to yourself:
I see and feel the energy expanding around my hands in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your hands.
Next as you breathe in, say to yourself:
I see and feel the energy expanding around my neck in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your neck.
Next as you breathe in, say to yourself:
I see and feel the energy expanding around my head in all directions
As you breathe out, imagine, visualize, feel or sense a pleasant light (halo) in and around your head.
Pause- for 3 or 4 breaths.
Finally, as you breathe in, say to yourself:
I allow my entire body to return to normal size but I will remain completely and deeply relaxed.
Shealy SELF-HEALTH Day #16
Pulse Localization
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
Repeat the following statements four times each.
As you breathe in, say to yourself:
I feel my pulse in my face...
As you breathe out, imagine, visualize, feel or sense the pulsation of your heartbeat in your face. Notice if there is warmth in each area of focus,
Repeat 4 times each for the following areas.
As you breathe in, say to yourself:
I feel my pulse in my neck and throat...
As you breathe out, imagine, visualize, feel or sense the pulsation of your heartbeat in your neck and throat.
Next as you breathe in, say to yourself:
I feel my pulse in my chest...
As you breathe out, imagine, visualize, feel or sense the pulsation of your heartbeat in your chest.
Next as you breathe in, say to yourself:
I feel my pulse in my hands and fingers...
As you breathe out, imagine, visualize, feel or sense the pulsation of your heartbeat in your hands and fingers.
Next as you breathe in, say to yourself:
I feel my pulse in my arms..
As you breathe out, imagine, visualize, feel or sense the pulsation of your heartbeat in your arms.
Next as you breathe in, say to yourself:
I feel my pulse in my abdomen...
As you breathe out, imagine, visualize, feel or sense the pulsation of your heartbeat in your abdomen
Next as you breathe in, say to yourself:
I feel my pulse in my pelvis..
As you breathe out, imagine, visualize, feel or sense the pulsation of your heartbeat in your pelvis.
Next as you breathe in, say to yourself:
I feel my pulse in my back..
As you breathe out, imagine, visualize, feel or sense the pulsation of your heartbeat in your back.
Next as you breathe in, say to yourself:
I feel my pulse in my legs..
As you breathe out, imagine, visualize, feel or sense the pulsation of your heartbeat in your legs.
Next as you breathe in, say to yourself:
I feel my pulse in feet and toes...
As you breathe out, imagine, visualize, feel or sense the pulsation of your heartbeat in your feet and toes.
Take a deep breath, open your eyes and take three additional deep breaths to complete this exercise.
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
Repeat the following statements four times each.
As you breathe in, say to yourself:
I feel my pulse in my face...
As you breathe out, imagine, visualize, feel or sense the pulsation of your heartbeat in your face. Notice if there is warmth in each area of focus,
Repeat 4 times each for the following areas.
As you breathe in, say to yourself:
I feel my pulse in my neck and throat...
As you breathe out, imagine, visualize, feel or sense the pulsation of your heartbeat in your neck and throat.
Next as you breathe in, say to yourself:
I feel my pulse in my chest...
As you breathe out, imagine, visualize, feel or sense the pulsation of your heartbeat in your chest.
Next as you breathe in, say to yourself:
I feel my pulse in my hands and fingers...
As you breathe out, imagine, visualize, feel or sense the pulsation of your heartbeat in your hands and fingers.
Next as you breathe in, say to yourself:
I feel my pulse in my arms..
As you breathe out, imagine, visualize, feel or sense the pulsation of your heartbeat in your arms.
Next as you breathe in, say to yourself:
I feel my pulse in my abdomen...
As you breathe out, imagine, visualize, feel or sense the pulsation of your heartbeat in your abdomen
Next as you breathe in, say to yourself:
I feel my pulse in my pelvis..
As you breathe out, imagine, visualize, feel or sense the pulsation of your heartbeat in your pelvis.
Next as you breathe in, say to yourself:
I feel my pulse in my back..
As you breathe out, imagine, visualize, feel or sense the pulsation of your heartbeat in your back.
Next as you breathe in, say to yourself:
I feel my pulse in my legs..
As you breathe out, imagine, visualize, feel or sense the pulsation of your heartbeat in your legs.
Next as you breathe in, say to yourself:
I feel my pulse in feet and toes...
As you breathe out, imagine, visualize, feel or sense the pulsation of your heartbeat in your feet and toes.
Take a deep breath, open your eyes and take three additional deep breaths to complete this exercise.
Shealy SELF-HEALTH Day #15
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out. Repeat the following statements eight times each.
As you breathe in, say to yourself:
My arms and legs...
As you breathe out say to yourself
....are heavy and warm
Next breathe in, say to yourself:
My heartbeat...
and as you breathe out say to yourself
....is calm and regular.
Next breathe in, say to yourself:
My breathing....
and as you breathe out say to yourself
....is relaxed and comfortable.
Next breathe in, say to yourself:
My abdomen...
and as you breathe out say to yourself
....is warm.
Next breathe in, say to yourself:
My forehead...
and as you breathe out say to yourself
....is cool.
Next breathe in, say to yourself:
My mind...
and as you breathe out say to yourself
....is quiet and still.
Take a deep breath, open your eyes and take three additional deep breaths to complete this exercise.
As you breathe in, say to yourself:
My arms and legs...
As you breathe out say to yourself
....are heavy and warm
Next breathe in, say to yourself:
My heartbeat...
and as you breathe out say to yourself
....is calm and regular.
Next breathe in, say to yourself:
My breathing....
and as you breathe out say to yourself
....is relaxed and comfortable.
Next breathe in, say to yourself:
My abdomen...
and as you breathe out say to yourself
....is warm.
Next breathe in, say to yourself:
My forehead...
and as you breathe out say to yourself
....is cool.
Next breathe in, say to yourself:
My mind...
and as you breathe out say to yourself
....is quiet and still.
Take a deep breath, open your eyes and take three additional deep breaths to complete this exercise.
Why I don't Take Time to Relax
Dear Beth,
It has been 2 weeks since I last wrote to you. It has not been without progress. I was on Day 14 when I last blogged and I am on Day 19, now. So, I've progressed 5 whole days in two weeks. Part of the reason is that we have been traveling but the other part is that I got busy.
I told you that I was reading a book about habits. I discovered that relaxing is NOT a habit I possess. Stress, busyness, frantic pace...those are habits. I've got them down. I just noticed that I had to be forced to relax when I run out of strength entirely. These days that happens in the afternoons when my heart says to lay down. I do it for fear that I will collapse if I don't. Not a good motivation for an ongoing habit.
I thinking of ways that I can provide myself a cue, reward and routine surrounding a relaxation habit. According to Charles Duhig, "The Power of Habits," these are the components of every habit..and the thing to change is the routine. Will keep you posted on my progress.
It has been 2 weeks since I last wrote to you. It has not been without progress. I was on Day 14 when I last blogged and I am on Day 19, now. So, I've progressed 5 whole days in two weeks. Part of the reason is that we have been traveling but the other part is that I got busy.
I told you that I was reading a book about habits. I discovered that relaxing is NOT a habit I possess. Stress, busyness, frantic pace...those are habits. I've got them down. I just noticed that I had to be forced to relax when I run out of strength entirely. These days that happens in the afternoons when my heart says to lay down. I do it for fear that I will collapse if I don't. Not a good motivation for an ongoing habit.
I thinking of ways that I can provide myself a cue, reward and routine surrounding a relaxation habit. According to Charles Duhig, "The Power of Habits," these are the components of every habit..and the thing to change is the routine. Will keep you posted on my progress.
Thursday, August 14, 2014
Shealy SELF-HEALTH Day #14
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
As you breathe in, say to yourself:
My mind...
As you breathe out say to yourself
....is quiet and still.
Repeat 40 times, three times per day. As you notice how good it feels in this deep state of relaxation, pause a moment or two to appreciate the feeling.
Take a deep breath, open your eyes and take three additional deep breaths to complete this exercise.
As you breathe in, say to yourself:
My mind...
As you breathe out say to yourself
....is quiet and still.
Repeat 40 times, three times per day. As you notice how good it feels in this deep state of relaxation, pause a moment or two to appreciate the feeling.
Take a deep breath, open your eyes and take three additional deep breaths to complete this exercise.
Relaxation is a habit
Dear Beth,
I'm reading a book about habits. I think that relaxation is a habit, a habit of mind. The relaxation habit has to be cultivated just like my multi-tasking, detailed obsessed, stress-creating mind was born of habit. As of today, we have been at this for an entire month. We are on the 14th day of the program. HOWEVER, if we can come out of this experience with relaxation as a habit of mind, it would be so worthwhile....no matter how many months it takes.
I'm reading a book about habits. I think that relaxation is a habit, a habit of mind. The relaxation habit has to be cultivated just like my multi-tasking, detailed obsessed, stress-creating mind was born of habit. As of today, we have been at this for an entire month. We are on the 14th day of the program. HOWEVER, if we can come out of this experience with relaxation as a habit of mind, it would be so worthwhile....no matter how many months it takes.
Tuesday, August 12, 2014
Shealy SELF-HEALTH Day #12 & Day #13
Day #12
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
As you breathe in, say to yourself:
My abdomen...
As you breathe out say to yourself
....is warm.
Repeat 40 times, three times per day. Try to imagine the actual feeling of a warm feeling on the upper abdomen.
Take a deep breath, open your eyes and take three additional deep breaths to complete this exercise.
*********************************************************************************************************
Day #13
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
As you breathe in, say to yourself:
My forehead...
As you breathe out say to yourself
....is cool.
Repeat 40 times, three times per day. Try to imagine the actual feeling a cool breezy sensation on your forehead.
Take a deep breath, open your eyes and take three additional deep breaths to complete this exercise.
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
As you breathe in, say to yourself:
My abdomen...
As you breathe out say to yourself
....is warm.
Repeat 40 times, three times per day. Try to imagine the actual feeling of a warm feeling on the upper abdomen.
Take a deep breath, open your eyes and take three additional deep breaths to complete this exercise.
*********************************************************************************************************
Day #13
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
As you breathe in, say to yourself:
My forehead...
As you breathe out say to yourself
....is cool.
Repeat 40 times, three times per day. Try to imagine the actual feeling a cool breezy sensation on your forehead.
Take a deep breath, open your eyes and take three additional deep breaths to complete this exercise.
This is not working....
OK Beth,
I've reached a hump. I got to the session where I'm supposed to "feel" something, an actual temperature change, and I don't feel a thing. I know that I told you that I had felt some tingling or something earlier but biofeed back is different. Now I don't know if even the tingling was real or not. I mean, I think it was. Anyway, now I can't feel any change at all. My abdomen did not feel warmer and my forehead did not feel cooler. Plus I felt stupid for attempting this 3 times per day. Actually, it took me 3 whole days to stop complaining about not having a warm abdomen!
One thing I am finding out, though, is that the discipline of making myself stop, whatever, I'm doing and have these sessions seems to be worth something in and of itself, no matter if I feel anything or not. So MAYBE, the point is not the outcome but the process.
Duh!
I've reached a hump. I got to the session where I'm supposed to "feel" something, an actual temperature change, and I don't feel a thing. I know that I told you that I had felt some tingling or something earlier but biofeed back is different. Now I don't know if even the tingling was real or not. I mean, I think it was. Anyway, now I can't feel any change at all. My abdomen did not feel warmer and my forehead did not feel cooler. Plus I felt stupid for attempting this 3 times per day. Actually, it took me 3 whole days to stop complaining about not having a warm abdomen!
One thing I am finding out, though, is that the discipline of making myself stop, whatever, I'm doing and have these sessions seems to be worth something in and of itself, no matter if I feel anything or not. So MAYBE, the point is not the outcome but the process.
Duh!
Thursday, August 7, 2014
Shealy SELF-HEALTH Day #10 and Day #11
Day #10
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
As you breathe in, say to yourself:
My heartbeat....
As you breathe out say to yourself
....is calm and regular,
Repeat for 10 minutes three times per day. Substitute the whole body breathing for one of the sessions if desired.
Take a deep breath, open your eyes and take three additional deep breaths to complete this exercise.
*********************************************************************************************************
Day #11
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
As you breathe in, say to yourself:
My breathing....
As you breathe out say to yourself
....is relaxed and comfortable.
Repeat for 10 minutes three times per day. .
Take a deep breath, open your eyes and take three additional deep breaths to complete this exercise.
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
As you breathe in, say to yourself:
My heartbeat....
As you breathe out say to yourself
....is calm and regular,
Repeat for 10 minutes three times per day. Substitute the whole body breathing for one of the sessions if desired.
Take a deep breath, open your eyes and take three additional deep breaths to complete this exercise.
*********************************************************************************************************
Day #11
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
As you breathe in, say to yourself:
My breathing....
As you breathe out say to yourself
....is relaxed and comfortable.
Repeat for 10 minutes three times per day. .
Take a deep breath, open your eyes and take three additional deep breaths to complete this exercise.
Forgiving my heart for attacking me.
Beth,
How can it be five days between day #10 and day #11. To be honest, it was a little hard to do day #10. I had to really be with my heart. It was tough. It was tough because I had to forgive my heart for "attacking" me. Now, I don't call what happened in April a "heart attack" but everyone else does and so somewhere I guess I believe it. Any way, on one of my Day 10's I was envisioning my calm and regular heartbeat and had a flashback of a few months ago, laying in bed with a very irregular and not calm heartbeat. It was scary.
So, I guess I really did have to forgive my heart and my self for not heeding all of the warnings my stressful life was giving me. There was that little stab of chest pain that I got in November. There were the many nights getting home from work after 9:00 after working another 12 hour day. There were far too many days of missed meals or store bought meals (I tried to buy them at the health food store.) Beth even with my regular meditation and 3 day a week yoga and regular walks my LIFESTYLE was stressful. My mind was STRESSED. That is why there is Cheryl 2.0. Time for a change.
So, I got a new book on habits. It's called the "Power of Habit: why we do what we do in ife and business" by Charles Duhig. The book has a good basis in neuroscience but also very practical. I don't need help in starting new habits, I'm pretty good at that. I really need help in ENDING bad habits- like saying "yes" to almost all requests. (My friend Marsha says that "No" should be my default answer from now on.) Also, I want to end the habit of wanting every little thing to be perfect, the important and not so important. I spent 2 hours organizing the junk drawer in my kitchen and at work I'm just as anal some times. I guess the habit I most want to quit is putting myself last in the ways that matter, like doing things that make me happy. I feel guilty about self-care and I feel I'm wasting time...wasting time! If I were queen of the world, I would make Self-abuse a crime just like child abuse! And while I'm decreeing- being driven would NOT be a virtue. Finally, I ashamed to admit this Beth, I was always putting William on the back burner or wanting to do things with him that were for his self-improvement!!! Yes, I know. It was bad. I could go on but it just makes me too sad
So far the book is pretty good. I'll share some juicy tidbits as I come across them.
How can it be five days between day #10 and day #11. To be honest, it was a little hard to do day #10. I had to really be with my heart. It was tough. It was tough because I had to forgive my heart for "attacking" me. Now, I don't call what happened in April a "heart attack" but everyone else does and so somewhere I guess I believe it. Any way, on one of my Day 10's I was envisioning my calm and regular heartbeat and had a flashback of a few months ago, laying in bed with a very irregular and not calm heartbeat. It was scary.
So, I guess I really did have to forgive my heart and my self for not heeding all of the warnings my stressful life was giving me. There was that little stab of chest pain that I got in November. There were the many nights getting home from work after 9:00 after working another 12 hour day. There were far too many days of missed meals or store bought meals (I tried to buy them at the health food store.) Beth even with my regular meditation and 3 day a week yoga and regular walks my LIFESTYLE was stressful. My mind was STRESSED. That is why there is Cheryl 2.0. Time for a change.
So, I got a new book on habits. It's called the "Power of Habit: why we do what we do in ife and business" by Charles Duhig. The book has a good basis in neuroscience but also very practical. I don't need help in starting new habits, I'm pretty good at that. I really need help in ENDING bad habits- like saying "yes" to almost all requests. (My friend Marsha says that "No" should be my default answer from now on.) Also, I want to end the habit of wanting every little thing to be perfect, the important and not so important. I spent 2 hours organizing the junk drawer in my kitchen and at work I'm just as anal some times. I guess the habit I most want to quit is putting myself last in the ways that matter, like doing things that make me happy. I feel guilty about self-care and I feel I'm wasting time...wasting time! If I were queen of the world, I would make Self-abuse a crime just like child abuse! And while I'm decreeing- being driven would NOT be a virtue. Finally, I ashamed to admit this Beth, I was always putting William on the back burner or wanting to do things with him that were for his self-improvement!!! Yes, I know. It was bad. I could go on but it just makes me too sad
So far the book is pretty good. I'll share some juicy tidbits as I come across them.
Saturday, August 2, 2014
Shealy SELF-HEALTH Day #9
Day #9- [OPTIONAL- A small thermometer and clock to confirm biofeedback]
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
As you breathe in, say to yourself:
My right hand...
As you breathe out say to yourself
...is heavy and warm.
REPEAT 40 times
If you want to see how beautifully your body is beginning to respond, before you begin tape the bulb of a small thermometer to the tip of the fleshy part of your right index finger. Wait one minute and then write down the temperature. When you have completed the session record the temperature again.
Repeat for at least three times per day OR repeat twice per day adding the exercise from Day #1C, as the third exercise. As you may recall, day #1C entails breathing from every part of your body. The exercise is copied below.
At the end take a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
******************************************************************************
Session #1C is the third of three sessions done on Day #1 of Shealy Self-Health Program.
Assume your relaxed position of either sitting or lying down.
Relax, close your eyes. As you breathe in, imagine you are breathing through your feet and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles and bones of your feet.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your legs and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles and bones of your legs.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your pelvis and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles, organs and bones of your pelvis.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your abdomen and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles, organs and bones of your abdomen.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your back and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles and bones of your back.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your chest and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles organs and bones of your chest.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your arms and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles organs and bones of your arms.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your neck and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles organs and bones of your neck.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your head and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles organs and bones of your head.
*Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your entire body and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles organs, bones and systems of your entire body as a whole. Repeat this for at least 10 breaths.
Now take a deep breath, open your eyes and stretch to gently reawaken all the parts of your body.
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
As you breathe in, say to yourself:
My right hand...
As you breathe out say to yourself
...is heavy and warm.
REPEAT 40 times
If you want to see how beautifully your body is beginning to respond, before you begin tape the bulb of a small thermometer to the tip of the fleshy part of your right index finger. Wait one minute and then write down the temperature. When you have completed the session record the temperature again.
Repeat for at least three times per day OR repeat twice per day adding the exercise from Day #1C, as the third exercise. As you may recall, day #1C entails breathing from every part of your body. The exercise is copied below.
At the end take a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
******************************************************************************
Session #1C is the third of three sessions done on Day #1 of Shealy Self-Health Program.
Assume your relaxed position of either sitting or lying down.
Relax, close your eyes. As you breathe in, imagine you are breathing through your feet and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles and bones of your feet.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your legs and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles and bones of your legs.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your pelvis and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles, organs and bones of your pelvis.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your abdomen and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles, organs and bones of your abdomen.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your back and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles and bones of your back.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your chest and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles organs and bones of your chest.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your arms and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles organs and bones of your arms.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your neck and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles organs and bones of your neck.
Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your head and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles organs and bones of your head.
*Continue to breathe deeply and slowly. As you breathe in, imagine you are breathing through your entire body and as you breathe out, imagine that your breath is cleansing all the cells, tissues, muscles organs, bones and systems of your entire body as a whole. Repeat this for at least 10 breaths.
Now take a deep breath, open your eyes and stretch to gently reawaken all the parts of your body.
Tensing and Relaxing to relax
Hi Beth,
I'm just back from a vacation so I haven't been doing my Self-Health exercises every day BUT I did do them several days during vacation. To be honest, it was easier to do laying down exercises when you are laying down. I had times during the vacation that I had to go lay down.
We drove from Wilmington to Atlantic City, NJ with stops in Richmond (my apartment) and Washington DC (daughter Jessica's apartment). On the way back, we stopped in Philadelphia (son Jonathan's and his fiance Stephanie's apartment) and Washington, DC again (Macy's at Tyson's Corner Mall- I bought a new purse).
Anyway, I found this exercise a little strange since I don't know how to make my SCALP tense. I did do it three times with the rest of my body and the tensing and the relaxation did help me become familiar with how a relaxed face, arms, legs etc. actually feel. I also discovered how un-relaxed my neck and shoulders can get. If I were working at my desk, or rather- when I return to working at my desk for several hours, I can see the benefit of tensing and relaxing for sure.
Hope you are well.
I'm just back from a vacation so I haven't been doing my Self-Health exercises every day BUT I did do them several days during vacation. To be honest, it was easier to do laying down exercises when you are laying down. I had times during the vacation that I had to go lay down.
We drove from Wilmington to Atlantic City, NJ with stops in Richmond (my apartment) and Washington DC (daughter Jessica's apartment). On the way back, we stopped in Philadelphia (son Jonathan's and his fiance Stephanie's apartment) and Washington, DC again (Macy's at Tyson's Corner Mall- I bought a new purse).
Anyway, I found this exercise a little strange since I don't know how to make my SCALP tense. I did do it three times with the rest of my body and the tensing and the relaxation did help me become familiar with how a relaxed face, arms, legs etc. actually feel. I also discovered how un-relaxed my neck and shoulders can get. If I were working at my desk, or rather- when I return to working at my desk for several hours, I can see the benefit of tensing and relaxing for sure.
Hope you are well.
Friday, August 1, 2014
Shealy SELF-HEALTH Day #8
Day #8 of the Relaxation chapter is titled "Tension to Relaxation"
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
The goal here is to learn what muscle tension and muscle relaxation actually feel like and to try, as best you can, to isolate only one group of muscles at a time. As you say these directions in your mind you will also tense up the muscles as tight as possible, even to the point of trembling, and then relax that muscle group completely.
As you breathe in, say to yourself:
I tense the muscles in my scalp.
As you breathe out say to yourself
Now I let go and relax deeper
On the in-breath, tense and on the out-breath relax even more deeply.
Don't worry if for some areas of your body you can't actually feel the muscles. Just imagine them tensing and then relaxing as you speak to them. However, when you can tense the muscles, please do so and then deeply relax. Although, not a part of the instructions, I tensed and relaxed each group twice.
I tense the muscles in my face. Now, I let go and relax deeper.
I tense the muscles in my neck. Now, I let go and relax deeper.
I tense the muscles in my shoulders. Now, I let go and relax deeper.
I tense the muscles in my arms. Now I let go and relax deeper.
I tense the muscles in my hands. Now let go and relax deeper.
I tense the muscles in my chest. Now, I let go and relax deeper.
I tense the muscles in my abdomen. Now, I let go and relax deeper.
I tense the muscles in my back. Now, I let go and relax deeper.
I tense the muscles in my pelvis. Now, I let go and relax deeper.
I tense the muscles in my hips. Now, I let go and relax deeper.
I tense the muscles in my thighs. Now, I let go and relax deeper.
I tense the muscles in my legs.. Now, I let go and relax deeper.
I tense the muscles in my feet. Now, I let go and relax deeper.
I tense the muscles in my entire body. Now, I let go and relax deeper.
Take a deep breath, open your eyes and take three additional deep breaths to complete this exercise.
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
The goal here is to learn what muscle tension and muscle relaxation actually feel like and to try, as best you can, to isolate only one group of muscles at a time. As you say these directions in your mind you will also tense up the muscles as tight as possible, even to the point of trembling, and then relax that muscle group completely.
As you breathe in, say to yourself:
I tense the muscles in my scalp.
As you breathe out say to yourself
Now I let go and relax deeper
On the in-breath, tense and on the out-breath relax even more deeply.
Don't worry if for some areas of your body you can't actually feel the muscles. Just imagine them tensing and then relaxing as you speak to them. However, when you can tense the muscles, please do so and then deeply relax. Although, not a part of the instructions, I tensed and relaxed each group twice.
I tense the muscles in my face. Now, I let go and relax deeper.
I tense the muscles in my neck. Now, I let go and relax deeper.
I tense the muscles in my shoulders. Now, I let go and relax deeper.
I tense the muscles in my arms. Now I let go and relax deeper.
I tense the muscles in my hands. Now let go and relax deeper.
I tense the muscles in my chest. Now, I let go and relax deeper.
I tense the muscles in my abdomen. Now, I let go and relax deeper.
I tense the muscles in my back. Now, I let go and relax deeper.
I tense the muscles in my pelvis. Now, I let go and relax deeper.
I tense the muscles in my hips. Now, I let go and relax deeper.
I tense the muscles in my thighs. Now, I let go and relax deeper.
I tense the muscles in my legs.. Now, I let go and relax deeper.
I tense the muscles in my feet. Now, I let go and relax deeper.
I tense the muscles in my entire body. Now, I let go and relax deeper.
Take a deep breath, open your eyes and take three additional deep breaths to complete this exercise.
Even de-stressing can be stressful
Dear Beth,
My commitment following my heart's reboot is to de-stress. But to live my life in a more sane and peaceful manner means that I will have to think differently. I caught myself, even with this Self-Health de-stressing program trying to hurry up and get it done so that I can get on with something else. This is a very old and very intrenched habit of my mind. Cheryl 1.0 would be about rushing to the finish line. However, Cheryl 2.0 must be about the process.
I have declared for myself that there is no hurry to get to the end of the 90 days. It may take me a year and that is OK, The goal is to actually learn techniques and strategies that I will use long after I have finished the book. I can't be stressed about de-stressing.
My commitment following my heart's reboot is to de-stress. But to live my life in a more sane and peaceful manner means that I will have to think differently. I caught myself, even with this Self-Health de-stressing program trying to hurry up and get it done so that I can get on with something else. This is a very old and very intrenched habit of my mind. Cheryl 1.0 would be about rushing to the finish line. However, Cheryl 2.0 must be about the process.
I have declared for myself that there is no hurry to get to the end of the 90 days. It may take me a year and that is OK, The goal is to actually learn techniques and strategies that I will use long after I have finished the book. I can't be stressed about de-stressing.
Monday, July 28, 2014
Shealy SELF-HEALTH Day #7
Day #7 of the Relaxation chapter is titled "Talk To Your Body."
Assume your relaxed position. Close your eyes. Take a deep breath slowly in and out.
Begin by systematically thinking of the various parts of your body. Take slow deep breaths.
Say each statement twice.
As you breathe in, say to yourself:
I relax…..
As you breathe out say to yourself
…my scalp.
REPEAT
As you breathe in, say to yourself:
I relax…..
As you breathe out say to yourself
…my scalp.
CONTINUE AND REPEAT with each part of the body
I relax…. my face. I relax…. my face
I relax…my neck. I relax…my neck.
I relax…my shoulders. I relax…my shoulders.
I relax…my arms. I relax…my arms.
I relax…my hands. I relax…my hands.
I relax…my chest. I relax…my chest.
I relax…my abdomen. I relax…my abdomen.
I relax…my back. I relax…my back.
I relax…my pelvis. I relax…my pelvis.
I relax…my hips. I relax…my hips.
I relax…my thighs. I relax…my thighs.
I relax…my legs. I relax…my legs.
I relax…my feet.
At the end take a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Assume your relaxed position. Close your eyes. Take a deep breath slowly in and out.
Begin by systematically thinking of the various parts of your body. Take slow deep breaths.
Say each statement twice.
As you breathe in, say to yourself:
I relax…..
As you breathe out say to yourself
…my scalp.
REPEAT
As you breathe in, say to yourself:
I relax…..
As you breathe out say to yourself
…my scalp.
CONTINUE AND REPEAT with each part of the body
I relax…. my face. I relax…. my face
I relax…my neck. I relax…my neck.
I relax…my shoulders. I relax…my shoulders.
I relax…my arms. I relax…my arms.
I relax…my hands. I relax…my hands.
I relax…my chest. I relax…my chest.
I relax…my abdomen. I relax…my abdomen.
I relax…my back. I relax…my back.
I relax…my pelvis. I relax…my pelvis.
I relax…my hips. I relax…my hips.
I relax…my thighs. I relax…my thighs.
I relax…my legs. I relax…my legs.
I relax…my feet.
At the end take a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Counting to 16
Dear Beth,
Although Day #6- Energy Balancing was very simple, it was difficult to do at first because I couldn't stay focused. I'd forget which number of breath I was on when my mind started wondering. I could easily focus to the count of about 4. Then, I'd start thinking about some random thing and a few moments later, I'd remember that I hadn't been counting at all. Who would have thought that it could be hard to count to 16!! I finally started to count to four for four times. I'd press lightly on the back of neck using each of the four fingers that were behind my head.
One side effect of years of multitasking is that it is hard to stay focused on one thing even when you want to do so. I think I was a heavy multitasker which wasn't a good thing. Too much multitasking can contribute to stress and doesn't necessarily make you more productive. In fact, Multitasking can actually REDUCE both productivity and cognitive ability! Read more about the effects of multi-tasking here.
So while, it may look like I'm just laying there. I'm actually learning how to focus.
Although Day #6- Energy Balancing was very simple, it was difficult to do at first because I couldn't stay focused. I'd forget which number of breath I was on when my mind started wondering. I could easily focus to the count of about 4. Then, I'd start thinking about some random thing and a few moments later, I'd remember that I hadn't been counting at all. Who would have thought that it could be hard to count to 16!! I finally started to count to four for four times. I'd press lightly on the back of neck using each of the four fingers that were behind my head.
One side effect of years of multitasking is that it is hard to stay focused on one thing even when you want to do so. I think I was a heavy multitasker which wasn't a good thing. Too much multitasking can contribute to stress and doesn't necessarily make you more productive. In fact, Multitasking can actually REDUCE both productivity and cognitive ability! Read more about the effects of multi-tasking here.
So while, it may look like I'm just laying there. I'm actually learning how to focus.
Saturday, July 26, 2014
Shealy SELF-HEALTH Day #6
Day #6 of the Relaxation Chapter is titled "Energy Balance."
The energy-balance technique is used, according to Dr. Shealy, by practitioners in the fields of energy medicine. (It was difficult to find any one definitive technique for energy balancing. If you google the term you get many many different interpretations- over 6 million hits! Apparently, Yoga is one way to obtain energy balancing. I couldn't find this particular technique in the first few pages...but I honestly didn't look very hard. I decided just to continue with Dr. Shealy's method.)
This exercise is done in three steps.
Assume your relaxed position. Close your eyes. Take a deep breath slowly in and out.
Step 1) Place your LEFT hand with the little finger placed at the base of the skull in the center of the back of your neck. Place your RIGHT over the upper abdomen with the little finger lying over the navel.
With your eyes closed take sixteen (16) deep, slow, complete breaths. This should take approximately 4 minutes. Now reverse your hands.
Step 2) Place your RIGHT hand with the little finger placed at the base of the skull in the center of the back of your neck. Place your LEFT over the upper abdomen with the little finger lying over the navel.
With your eyes closed, again take sixteen (16) deep, slow, complete breaths. This should take about another 4 minutes.
Step 3) Finally, Place your LEFT hand base of the skull in the center of the back of your neck. Place your RIGHT over the center of your pubic bone below your navel. Take sixteen (16) deep, slow, complete breaths in and out.
At the end take a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
The energy-balance technique is used, according to Dr. Shealy, by practitioners in the fields of energy medicine. (It was difficult to find any one definitive technique for energy balancing. If you google the term you get many many different interpretations- over 6 million hits! Apparently, Yoga is one way to obtain energy balancing. I couldn't find this particular technique in the first few pages...but I honestly didn't look very hard. I decided just to continue with Dr. Shealy's method.)
This exercise is done in three steps.
Assume your relaxed position. Close your eyes. Take a deep breath slowly in and out.
Step 1) Place your LEFT hand with the little finger placed at the base of the skull in the center of the back of your neck. Place your RIGHT over the upper abdomen with the little finger lying over the navel.
With your eyes closed take sixteen (16) deep, slow, complete breaths. This should take approximately 4 minutes. Now reverse your hands.
Step 2) Place your RIGHT hand with the little finger placed at the base of the skull in the center of the back of your neck. Place your LEFT over the upper abdomen with the little finger lying over the navel.
With your eyes closed, again take sixteen (16) deep, slow, complete breaths. This should take about another 4 minutes.
Step 3) Finally, Place your LEFT hand base of the skull in the center of the back of your neck. Place your RIGHT over the center of your pubic bone below your navel. Take sixteen (16) deep, slow, complete breaths in and out.
At the end take a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
Loving my 700 Trillion
Dear Beth,
I stayed on Day #5 for an extra day just because. There was something about sending love to my entire body that felt very good. Unlike you, I have had an issue with weight all my life. It seems that my thoughts about my body were always critical and focused on "problem" areas- my thighs were too big. My butt massive, my stomach poking out and my boobies- well, le's just say that sometimes I thought of them as assets and other times liabilities. However, the whole exercise of focusing love had me so grateful for all that it takes to have a healthy body. All of the 700 trillion cells and multitudes more of synergistic microbes that work cooperatively every second of every day for me to walk, talk, eat, sleep, move, sing, dance and ........be without pain.
It felt good to stop a moment and be grateful for all of that.
I stayed on Day #5 for an extra day just because. There was something about sending love to my entire body that felt very good. Unlike you, I have had an issue with weight all my life. It seems that my thoughts about my body were always critical and focused on "problem" areas- my thighs were too big. My butt massive, my stomach poking out and my boobies- well, le's just say that sometimes I thought of them as assets and other times liabilities. However, the whole exercise of focusing love had me so grateful for all that it takes to have a healthy body. All of the 700 trillion cells and multitudes more of synergistic microbes that work cooperatively every second of every day for me to walk, talk, eat, sleep, move, sing, dance and ........be without pain.
It felt good to stop a moment and be grateful for all of that.
Wednesday, July 23, 2014
Shealy SELF-HEALTH Day #5
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
As you breathe in, say to yourself:
I am...
As you breathe out say to yourself
...Love.
As you repeat the phrase try to FEEL the emotion of love as you do this exercise. Then focus and project the feeling of love to each and every part of your body. As you breathe in and breathe out, imagine love as a powerful force and then:
Focus on loving your feet.
Focus on loving your legs.
Focus on loving your pelvis.
Focus on loving your abdomen.
Focus on loving your back.
Focus on loving your chest.
Focus on loving your arms.
Focus on loving your neck.
Focus on loving your head.
Focus on loving your entire body as a whole and continue to breathe-in and breathe-out repeating the phrase I am......Love.
After 10 minutes take a deep breath, open your eyes and stretch to gently reawaken all the parts of your body.
As you breathe in, say to yourself:
I am...
As you breathe out say to yourself
...Love.
As you repeat the phrase try to FEEL the emotion of love as you do this exercise. Then focus and project the feeling of love to each and every part of your body. As you breathe in and breathe out, imagine love as a powerful force and then:
Focus on loving your feet.
Focus on loving your legs.
Focus on loving your pelvis.
Focus on loving your abdomen.
Focus on loving your back.
Focus on loving your chest.
Focus on loving your arms.
Focus on loving your neck.
Focus on loving your head.
Focus on loving your entire body as a whole and continue to breathe-in and breathe-out repeating the phrase I am......Love.
After 10 minutes take a deep breath, open your eyes and stretch to gently reawaken all the parts of your body.
I felt it again!
Dear Beth,
So, I've decided to do an experiment. I don't really know what this thing is that I'm feeling but surely someone does. So I googled the phrase "human energy field." Oh My! There were a gazillion articles, some stranger than others and some very, very strange. So I decided to stick with what science has ever said about and energy field around the human body. Sure enough, someone has investigated it. Actually, many people have been investigating it since the 1960's.
It seems the first measurement was done in 1963 by a couple of electrical engineers in New York. Then in 1970, David Cohen of MIT, created a machine that actually could measure it. It is called a SQUID magnetometer, which stands for superconducting quantum interference device. This device does measure extremely small energetic fields. After some digging, I came across what appears to be an entire online book that covers biolectricity, biomagnetim and the field of energy fields, biomagnetism. It contains a lot of physics but I still may take a deeper look!
Now it makes sense to me that the heart, for instance has an electric field or how else could defibrillators work to restart the heart. (I'm so glad someone figured out how to do that!!). I also know that there are imagine machines that use magnets to see the brain for instance, the technology is called Magnetoencephalography.
So, I can believe that we all have an energy field generated by electricity and magnetism. What I didn't know until now was that the energy field itself could be "felt" or even more that it could be manipulated by thought. I'm going to have to give this some more thought!!
Anyway, I've spent a couple of days on Day #4 and being One- just to be sure. I have felt this energy thing on both days. Now, I'm ready to move on to Day #5 and to see what role emotion can play. This feels like I am my own lab rat!
When you get to Day #4, I'd be interested to know if you feel anything. Hope all is well.
So, I've decided to do an experiment. I don't really know what this thing is that I'm feeling but surely someone does. So I googled the phrase "human energy field." Oh My! There were a gazillion articles, some stranger than others and some very, very strange. So I decided to stick with what science has ever said about and energy field around the human body. Sure enough, someone has investigated it. Actually, many people have been investigating it since the 1960's.
It seems the first measurement was done in 1963 by a couple of electrical engineers in New York. Then in 1970, David Cohen of MIT, created a machine that actually could measure it. It is called a SQUID magnetometer, which stands for superconducting quantum interference device. This device does measure extremely small energetic fields. After some digging, I came across what appears to be an entire online book that covers biolectricity, biomagnetim and the field of energy fields, biomagnetism. It contains a lot of physics but I still may take a deeper look!
Now it makes sense to me that the heart, for instance has an electric field or how else could defibrillators work to restart the heart. (I'm so glad someone figured out how to do that!!). I also know that there are imagine machines that use magnets to see the brain for instance, the technology is called Magnetoencephalography.
So, I can believe that we all have an energy field generated by electricity and magnetism. What I didn't know until now was that the energy field itself could be "felt" or even more that it could be manipulated by thought. I'm going to have to give this some more thought!!
Anyway, I've spent a couple of days on Day #4 and being One- just to be sure. I have felt this energy thing on both days. Now, I'm ready to move on to Day #5 and to see what role emotion can play. This feels like I am my own lab rat!
When you get to Day #4, I'd be interested to know if you feel anything. Hope all is well.
Monday, July 21, 2014
Shealy SELF-HEALTH Day #4
Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.
As you breathe in, say to yourself:
I am...
As you breathe out say to yourself
...One
The Implication is "at one:"
"At One" could mean unified; connected; in harmony with life and the life force that is inherent in the universe.
"At One" could also mean one with God as in "Hear O Israel, the Lord is God, the Lord is One, (One whole which is indivisible and All encompassing)
"At One" could be the recognition of the the One, which when known, all else can be known.
Repeat for 40 breaths or for 10 minutes at least three times per day.
At the end take a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
As you breathe in, say to yourself:
I am...
As you breathe out say to yourself
...One
The Implication is "at one:"
"At One" could mean unified; connected; in harmony with life and the life force that is inherent in the universe.
"At One" could also mean one with God as in "Hear O Israel, the Lord is God, the Lord is One, (One whole which is indivisible and All encompassing)
"At One" could be the recognition of the the One, which when known, all else can be known.
Repeat for 40 breaths or for 10 minutes at least three times per day.
At the end take a deep breath, opening your eyes and stretching comfortably to feel all parts of your body awakening.
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