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.
Saturday, September 27, 2014
*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.
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