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.
Friday, August 29, 2014
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.
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