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Calm Mind, Calm Body Techniques

Stress Reduction Workshop:

Use Body and Mind to Get Centered and Grounded

Gayle Kimball, Ph.D.

gkimball@csuchico.edu                                                            www.gaylekimball.info

 

Chronic stress impairs the immune system, leading to disease, which costs money. Around 25% of the workforce suffers from excessive stress or anxiety (www.stress.org). Long-term stress contributes to heart disease, high blood pressure, increased cholesterol, depression, arthritis, type 2 diabetes and certain cancers (according to a study of caregivers of relatives with dementia), divorce, and workplace accidents and injuries. Research shows that tumors transplanted into rats living in stressful situations grow more rapidly. Even wounds take longer to heal when we’re stressed, about 40 percent longer in an Ohio State university study of dental students.

Stress alters the body’s chemistry: Stress hormones encourage formation of fat cells and craving for sugar and fat. A study at Georgetown University, led by Zofia Zukowska, found that mice that were stressed and fed a diet high in sugar and salt gained about twice as much fat in their bellies as non-stressed mice with the same diet. The fat is filled with chemical signals that promote illness and “metabolic syndrome:” (high blood pressure, diabetes, and high cholesterol).

Adrenal glands sit on top of the kidneys and secrete hormones that get the body ready for fight or flight. Chronic secretion of these adrenal hormones (such as cortisol) is taxing. Signs of distress include: irritability, fuzziness, fatigue, anxiety, stuttering, difficulty sleeping and concentrating, grinding teeth, upset stomach, headache, sighing, heart palpitations, skin rashes, loss of sexual interest, back pain, nervous tics, stuttering, crying, anxiety, forgetfulness, allergies; feeling tense, hurried, and pressured; difficulty concentrating, loss of humor, withdrawal, hopelessness, frustration, fatigue, eating too much or too little, digestive problems, irritability, high blood pressure (over 120/80), and smoking and drinking to try to calm down. Here are ways to get centered.

 

  1. Breath work to get oxygen to the brain and activate the parasympathetic system to relax.

*Do 4-8 breathing throughout the day to relax: breath in for the count of 8 from your belly, hold 8, exhale through the mouth like blowing a feather up for 8, and then don’t inhale for as long as comfortable. Author Gay Hendricks reports the latter resets your energy field. Also, try alternate nostril breathing. Put your thumb on one nostril to close it. Breathe in the other nostril, shut it with your middle finger, and exhale out of the first side. The main point is not to breathe shallow quick breaths, which signal stress to the body, but deep slow breaths from the diaphragm which sits under the lungs.

 

*Crunch up your shoulders and face tightly and count to six. Hold your breath, then release your breath and tension while counting to six again. Stress equates with tension; relax to reduce stress, as by remembering your favorite place in nature or stretching. Release your jaw as well as your shoulders.

 

*To relax, breath should begin in the diaphragm laterally, expanding the ribs. Imagine breathing in an appealing color. Press in an inch or two in an acupressure point three finger widths below the navel and hold for one to three minutes.

 

*Relax with minibreaks during the day. Do deep breathing, let your shoulders drop, say, “With every exhalation I release tension and with every inhalation I breathe in relaxation.”

 

  1. Kinesiology to balance the body. When we get stressed our energy gets scrambled. We can’t think clearly, we are clumsy and bump into things, break things. We get “homolateral,” meaning instead of a right side of the brain connected to the left side of the body, and left side to right side, right is connected to right and left to left. The way to correct is any movement that crosses the midline of the body.

     See the exercises:

www.youtube.com/watch?v=lM7F4YttJdc&NR=1

http://www.youtube.com/watch?v=F6dqQ20Aeq0

http://www.tracesetc.com/Library/Handouts/DailyEnergyRoutine.pdf

           

a. Make “lazy eights” with your eyes, circling your eyes in an 8 on its side, changing starting to the left or right.

 

b. Cross Crawl: Stand or sit. Put the right hand across the body to the left knee as you raise it, and then do the same thing for the left hand on the right knee just as if you were marching for about two minutes. Look at your hand as it moves up and over. Breathe in with your tongue on the roof of the mouth. Exhale with the tongue on the floor of the mouth.

c. Hook Ups:

* Stand or sit. Cross the right leg over the left at the ankles.

* Take your right wrist and cross it over the left wrist and link up the fingers so that the right wrist is on top.

* Bend the elbows out and gently turn the fingers in towards the body until they rest on the sternum (breast bone) in the center of the chest. Stay in this position.

*Keep the ankles crossed and the wrists crossed and then breathe evenly in this position for a few minutes. You will be noticeably calmer after that time.

[Paul E. Dennison, Ph.D., and Gail E. Dennison developed Brain Gym as explained in Smart Moves by Carla Hannaford, Ph.D. http://esl.about.com/od/englishlessonplans/a/braingym.htm

*Body Talk balances the brain. http://www.bodytalksystem.com/learn/access/cortices.cfm

 

  1. 3.    Other Movement
Movement

*Make a fist, then open it and allow any tension to flick out from your fingers. *Shake out leftover tension by shaking out your hands and feet, stomping, or doing the twist. Have a funny temper tantrum by sitting, stomping your feet, slapping your thighs, and growling. If you have time, tighten and relax each muscle starting from your feet up to your face, telling the muscle to be warm and heavy in “progressive relaxation.”

*Blow out lifting arms up over your head and down to the earth.

*Roll your head with ear to one shoulder, down and around to the other.

*Do yoga poses such as the child’s pose (like Islamic prayer position) and happy baby (on your back holding your feet up and rocking side to side).

 

Align the Meridians and Acupressure Points

*With your fist, tap from chest down the arm with palm up, turn arm over and tap on back of arm. Tap along the sides of the legs, like where a pant seam is, up the inside of the legs, down the back of the legs, and up the front.

 

*Rub meridian points, called the Gate Points by Dr. Devi. Nambudripad  “The first gate is located in the “webbing” between the right thumb and index finger. The second point is the “emotional gate” located on the outside of the right wrist. The third point is located on a point outside of the elbow. The fourth, fifth and sixth points are the same points on the left arm. The seventh point is located to the inside of the left shin. The eighth point is located in the “webbing” between the big toe and the next toe. The ninth and tenth points are the same points on the right leg. Then the first point on the right hand is stimulated a second time.”

http://creatingwellness4u.com/custom_content/c_60329_naet.html

 

*Tap on acupressure points and talk to clear blocks, emotional and physical. Emotional Freedom Technique is explained in Gary Craig’s free manual (available at www.EFTUniverse.com)

 

Massage

*Rub your hands over your ears, front to back, down the neck, and hang on your shoulders with your hands, palms touching the body. This calms the triple warmer meridian associated with the flight or fight stress response. When it’s on too much, it weakens the immune system.

*Rub your feet, hands, and ears which all contain many reflexology points connected to various organs. The theory is reflex areas in the feet and hands correspond to all of the glands, organs and parts of the body. If you find a tender spot, repeat pressing and breathing into it. When rubbing the feet, think of them side by side as representing the body, with the arches representing the spine. The toes are linked to the head, the organs descending down the feet. With over 7,000 nerve endings in each foot, it’s useful to give them attention.

*Massage your face, scalp and shoulders, tap (use a hair brush for your back), rub, stretch the skin, or gently pull the hair at the roots. Rub your gums through your cheeks. Circle your jaw. Try acupuncture, reflexology, and yoga.[i]

*Rub your palms together and rest them over your eyes, visualizing black velvet cloth for two or three minutes to relax your eyes. Periodically look away from your computer.

 

4. Self-Talk, Cognitive Restructuring

Gratitude and love are the strongest emotions, so when you wake up say something like, “I’m in loving gratitude that I am alive and healthy with people I love, learning something new every day.” Write in your gratitude journal daily.

 

University of California, Davis Professor Robert Emmons, author of a book called Thanks, studies the impact of gratitude–so far with over 2,000 subjects ages 8 to 80. In his studies, one group writes a gratitude journal every day including five things they’re grateful for. The second group writes about the hassles of the day. The third does neither. All three groups are monitored for their emotional, personal, and interpersonal well being. Yes, the gratitude journal group had higher well being, physical and emotional. College students who wrote the journals made 20% more progress than the other two groups on six goals they set for themselves by the end of two months.

Dr. Emmons suggests actions we can take to become more positive and grateful: keep a daily gratitude journal, think back on difficult experiences to realize how far you’ve come, identify ungrateful thoughts, enjoy your senses, use visual reminders such as a “I am grateful” wrist band, watch your language to make sure it’s constructive, make a vow to practice gratitude, send a thank you letter to an important person in your life, and think outside the box. He recommends watching a short video on www.gratefulness.org. Observe what you manifest by keeping a gratitude journal.

Changing your attitude and self-talk is a major tool to reduce stress. See www.positivepsychology.org for evidence that positive attitude leads to greater health and success. Your reaction to a stressor is what counts. As Mark Twain said, “I have had a great many troubles in my life, and most never happened.” Much earlier, Epictetus observed, “People are disturbed, not by events, but by their view of those events.” Be amused at the challenges you’ve selected. People with “hardiness” and “internal locus of control” handle stress better. They view problems as challenges and the opportunity to growth rather than as a threat and believe they have control over their lives.

Use positive self-talk. Richard Bach said, “There is no such thing as a problem without a gift for you in its hand.” Give yourself and others more praise than criticism. Change your attitude to the glass is half full and to amusement.

*Look for the positive lessons in a challenging problem. If you didn’t do well, think about what you learned from the experience rather than beating yourself up. No one is perfect and we all make mistakes.

*Decide how perfectly a task needs to be done, rather than trying to do everything perfectly.

*Avoid negative people and situations.

*Avoid “awfulizing,” “magnifying,” “catastrophizing,” “overgeneralizing,” “polarized thinking and habitual urgency and “hurry sickness.”

 

5. Visualizations to Reduce Stress

I teach and write about what I call “Energy tools” to harness the power of the mind through simple visualizations. Athletes who imagine a perfect performance have better outcomes. The goal is to be the pilot of your own plane, the driver of your own car, rather than being directed by back seat drivers. Most people go through life tuned into other people’s favorite radio stations, rather than their own preferences. We need to clear out more space to contain our own information and to gain confidence about using our minds. You decide when you want to engage rather than being sucked in by games people play and be bounced around like a ping-pong ball.

Scientists who study our thoughts found the secret of a strong mind is intentions, when you really decide to do something. Thoughts are so powerful the body responds to them, even to something that’s not real. Have you seen a scary movie and jumped or your heart started beating faster? A movie is just colored light on a flat screen but your feelings about it make your body change. Imagine eating your favorite food or a lemon and your mouth may water.

 

*Imagine a secret garden of your own where you can plant flowers and trees, create ponds and waterfalls, and watch wild animals move around your garden. See it change with the seasons as you visit month after month. When you want an answer to a question, go to your garden, sit on your favorite bench under your special tree, and ask the wisest creature in your garden to sit by you on the bench with an answer to your question. See a scroll with the answer in the animal’s beak, paw, or mouth.

*Think about your day as a song, and set the tempo and mood you want as you get ready in the morning. [15 minutes]

 

The Institute of Heart Math (www.heartmath.org) developed stress-reduction techniques. The institute does scientific studies about the heart, showing it’s much more than a pump. Its powerful electromagnetic field influences the brain and people around us. HeartMath studies prove the effectiveness of their technique called “Freeze Frame” in making the heartbeat more coherent and peaceful.

 

Freeze Frame to Reduce Stress

1. Freeze frame the stressful feeling, as you would put a video on pause.

2. Shift your focus to your heart by imagining you’re breathing deeply through it, for at least 10 seconds. Keep your awareness here rather than on the problem.

3. Remember a positive time, as when you felt deep love, caring, forgiveness or appreciation, and experience that feeling. Don’t visualize, as this takes you to your head, just sense and feel. This memory causes the heart rate to move to a coherent rhythm.

4.Using your intuition and common sense, ask your heart what would be a more effective response to the situation that would reduce stress? Listen to the answer and be patient.

 

6. Visualizations to Ground, Center, Energize and Be Safe

Grounding

A grounding pipe is a line of energy from you into the earth that makes you feel secure and strong, and allows for release and for cleansing your space. The more widely used term is grounding cord, but it’s actually more like a pipe, in that it’s hollow to release excesses and toxins from the body. It also creates an anchor to make you feel safe and connected to mother earth as you use your energy tools to achieve your goal.

Imagine you have a powerful flashlight to shine down from the bottom of your spine all the way to the center of the planet. We’re playing with symbols or pictures as a way to move energy, in this case a technique to create a line of connection from you to the earth. Put something you like down in the center to attract your attention there.

 

More Energy

Whenever you release old habits down your grounding cord, you need to fill up with fresh golden energy visualizing a sun, or else the same kind of gunk could flow back in. Imagine a big gold sun about five feet above your head. Fill it with clear gold energy and your goals, like feeling energetic. Then unzip the gold sun, or pour the healing energy out like rain.

Have the gold light drain onto the top of your head and into your brain, down your neck and shoulders and arms, down your spine into your torso and your pelvis, down your thighs, into your knees and out your feet. Fill all the trillions of cells.

Imagine filling your sun with different colors and textures, such as honey, sparkles, or bubbles. See if you notice subtle changes. Do you notice any places where the light can’t flow? How does the light feel in different parts of your body? Use it as a diagnostic tool to scan your body, asking the energy to light up any organ, gland, or body part that needs your attention. If something lights up, conduct what feels like an imaginary conversation with it, but can actually be informative.

Get Centered and Calm

Imagine a room in the middle of your head with only you in it. Decorate it and create windows with great views. Put a throne in the middle of the room and be the ruler. This is a way to feel like the boss of your own body and how you feel. It keeps you in your body rather than “spacing out” and aligns with the neutral 6th chakra, our clear inner vision.

 

Be Aware of Your Energy Bubble to Feel Safe

Imagine a beautiful bubble around you, filling with the aura borealis to energize, adjust, clear. Surround it with flowers to capture negative energy before it gets to you. Blow them up with firecrackers when they get wilted and create new ones.

 

7. Time Management

*Make a pie chart, a circle in which you draw what percentage of the circle you spend on various activities. Is this the wisest way to allocate your time?

 

*Get or make a stack of different colored index cards. One color could signal personal tasks and another work tasks, for example. Write one task per card, and then spread the cards out in front of you. List on the back the actions needed to achieve the goal. They’re already grouped by theme by their color. Then take each stack of cards and shuffle to reflect your top priority; which task is most important and time-sensitive for a deadline? Enter your priority tasks on your monthly calendar, such as, Monday: call Ms. X. Reward yourself for sticking to your plan. Regarding the cards on the bottom of your stack, delegate, pay or trade someone to do them, or say No.

 

Resources

*http://articles.mercola.com/sites/articles/archive/2013/07/04/13-mind-body-techniques.aspx?e_cid=20130704_DNL_JLY4DNOMIN_JLY4BAN_art_1&utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20130704JLY4DNOMIN

*www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm

*Free newsletter about wellness and spirituality

http://groups.yahoo.com/group/EarthHaven/

*http://www.emofree.com/eft/eft-tutorial.html

*Free column “Ask Dr. Gayle” (email me for the 150 page compilation)

www.lotusguide.com/index.php/articles/regular-contributors/dr-gayles-column

*Telephone personal coaching sessions (530) 345-8118

*Blog with useful articles https://gaylekimball.wordpress.com/

Books:

* Essential Energy Tools (Book, 2 CDs, and 3 videos)

* 21st Century Families: Blueprints for Family-Friendly Workplaces, Schools

and Governments. (Equality Press)

* How to Create Your Ideal Workplace (Equality Press)

* The Teen Trip: The Complete Resource Guide (Equality Press)

* 50/50 Parenting (Lexington Books)

* 50/50 Marriage (Beacon Press)

* ed. Everything You Need to Know to Succeed After College (Equality Press)

* How to Survive Your Parents’ Divorce (Equality Press)

* ed. Women’s Culture (Scarecrow Press).

 

 


Your Notes

Ask Dr. Gayle Kimball column #2

October Column

Q: Sometimes I feel fuzzy-brained, uncoordinated, spacey. Solutions?

A: When our energy field gets scrambled, it gets “homolateral.” To get properly aligned in a bilateral spiral, drink water and do exercises that cross the midline of the body, like touching opposite elbow to knee in a “cross-crawl.” Imagine looking at a horizontal figure eight with your eyes, as well as deep breathing from your diaphragm. Also, tap under the collarbones, on your thymus, and on the spleen meridian on the edge of the ribs. See a graphic of where to tap www.tapintoheaven.com/2stuff/stufboost.shtml or Donna Eden’s book Energy Medicine.

Q: I’m in 5th grade. My parents are getting a divorce. I feel weird and don’t know what to do.

A: If you sink down to their unhappiness, you don’t help them. Your job is to do well in school and your other activities and be a kid who has fun. You did not cause their problems. You can’t solve their problems. They can get help from a trained counselor, which you are not. Do not listen to any criticism of the other parent. I interviewed a lot of kids and counselors for my book Kids’ Advice to Kids: How to Survive Your Parents’ Divorce. They agreed the worst thing parents can do is involve kids in their conflicts. Kids do fine after divorce if they have loving support from both parents.

Q: I just started a new job in a new city. It’s really stressful. How can I feel relief?

A: Do 4-8 breathing throughout the day to relax: breath in for the count of 8, hold 8, exhale through the mouth like blowing a feather up for 8, and then don’t inhale for as long as comfortable. Author Gay Hendricks reports the latter resets your energy field. Also remember gratitude and love are the strongest emotions, so when you wake up say something like, “I’m in loving gratitude that I have a job in my field, that I’m earning money, and that I’m learning so much.” Readers can email me for my handout on how to cope with stress.

Q: I ended a five-year-love affair that needed to end, but after a month I’m still experiencing waves of debilitating pain. What can I do?

A: Congratulations for being strong enough to take a stand to end an unhealthy relationship. It feels like a death. Dr. Kubler-Ross is well known for identifying the stages of healing grief: Denial, Anger, Bargaining, Depression and Acceptance. Know that you will progress through these stages and heal the separation wound over time.

Lovers weave energetic attachments, like cords. It hurts to dissolve them. Use this visualization to help: Imagine taking the loose ends of the cords and plugging them into an old-fashioned switchboard. If you’ve seen Lilly Tomlin’s Ernestine the Operator skit, you could include her in your image, smiling and hooking your cords up with love. If you have repetitive thoughts about your ex, imagine taking out the tape about your past and replacing it with a new one about your fulfilling future.

As Carl Jung pointed out, relationships are our best teachers, brining our unconscious issues up to the surface to be resolved. Identify the lessons you’ve learned from your ex. When you’re feeling down, get an assist back up from a friend or therapist. Stay active, doing things you like, and regular exercise. I made a flower essence blend for “Healing Grief.”

Q: I try hard to be a good father and husband, but I’m afraid I’m going to snap because I feel pulled so thin by all my responsibilities.

A: Probably every employed parent feels over-extended. It may be you’re putting pressure on yourself to be a better father than your own dad, which creates strain in itself. Also, good dads are not supposed to complain so it’s easy to “gunnysack,” where you don’t express your own feelings and needs. Then, when you finally explode over a long series of irritations no one understands why you’re upset over one small thing. Keep current in letting people know what you’d like; your family loves and wants to please you, but don’t expect them to be mind readers. It’s important for you to take time to nurture yourself—play a sport with the guys, take a walk in the park by yourself, get a massage. You and your wife also must schedule in fun time to renew the couple bond that erodes under the strain of daily hassles.

Q: My husband will help other people, but not me when I ask him to do things around the house. Although I have small children, he feels put upon when he cooks dinner.

A: You’re acting like competitors and enemies rather than partners. Often men project their controlling mother issues on their wives, as women project their father issues on husbands. He’s trying to assert himself as a leader; when you get angry, he resists more, and you get angrier. I bet you’re not making time for weekly date nights so you can renew your romantic bond as peers rather than parent/child. Taking good care of young kids is a fulltime job in itself and should be recognized as such. It always helps to negotiate family chores with a written list of who does what, that everyone agrees is a fair distribution of labor. Include the kids on the list too. Give a lot of positive appreciation to reinforce good behavior.

Q: My daughter is three and screams whenever she is impatient, which is often. Ideas? It’s hard to live with.

A: Ask her, “Are you a baby?” “No.” “Why are you screaming? Only babies scream. It hurts people’s ears. Use your big girl words.” Of course, don’t do what she wants when she screams, even in a public place, so you don’t teach her that screaming gets her what she wants. Take time to let her vent in a positive way, like singing loudly with songs she likes and dancing and stomping to music.

Q: I’m 11 and have ADHD. Ideas to help me concentrate in school?

A: Dr. Andrew Weil says to take lots of omega 3 fish oil and don’t eat sugar. I see your energy as spiky, like sunspots popping out from the sun. When you need to concentrate, take your hands and imagine gathering up the energy in one ball. Put that in your hands to write or read. Wiggle your legs and hands under your desk, maybe with a soft ball you can squeeze, being careful not to make noise tapping your feet on the floor. Also be careful not to take on other people’s problems; create a strong energy bubble around your body. Your parents might want to read books by a doctor who has ADD: Superparenting for ADD: An Innovative Approach to Raising Your Distracted Child by Edward Hallowell M.D. and Peter Jensen (2008).

Q: When someone I know is suffering, I take on his or her pain and life is not enjoyable. Anything I can do without becoming numb?

A: You don’t help anyone if you descend down to her or his misery in sympathy. Stay up in compassion and good wishes so the sufferer can lift up to match your positive intention. Is there any action you can take to assist? If not, visualize the person surrounded in a halo of protective healing light. Also surround yourself in a bubble of protection, surrounded by something that absorbs other people’s pain like catchers’ mitts or satellite dishes. Take time for walks in nature where it’s easy to ground yourself and connect to the strength of Mother Earth.

Psi Principles for Health

Psi Principles for Health
Gayle Kimball, Ph.D. gkimball@csuchico.edu

The research of physicists, biologists, engineers and other psi researchers emphasizes the power of thought, as demonstrated in William Tiller’s work with four meditators who imprint a device later able to increase or decrease the PH of water. In this workshop we apply the psi principles to daily life to develop intuition and intention–the key to using the power of the mind.
(Read Dean Radin’s The Conscious Universe for studies about intention and other psi research and Ervin Laszlo’s Science and the Akashic Field: An Integral Theory of Everything for quantum physics’ interconnected information universe. See Gayle Kimball, Essential Energy Tools for an overview of psi research and how to apply it to daily life. Also, Lynn Taggart’s The Field and the Intention Experiment, download the free 80-page Noetic Institute study guide for What The Bleep Do We Know? http://whatthebleep.com/download/.)
Psi research periodicals:
ISSEEM print journals issseem2@comcast.net http://www.issseem.org
elistmgr@noetic.org newsletter and print journals
http://groups.yahoo.com/group/EarthHaven/ Gayle’s free newsletter of book reports, conference reports including Science and Consciousness, etc.

Common Daily Challenges
1. Health
Physical:
Negative External influences on our immune system and health:
Refined food, lack of sleep and exercise, negative TV and other media, toxins, toxic people, stress of trying to do too much, too fast. Leads to fatigue lack of energy, pain, and overweight.
Mental:
Internal influences on our health:
Repressed emotions (Candace Pert, Molecules of Emotion, explains that cell receptors are the interface of emotion and body); lack of organization, focus, motivation; self-sabotage and negative thought patterns; feeling overwhelmed, over responsibility; adrenal stress response; genetic influences (biologist Bruce Lipton teaches genes can be changed); personality type (i.e., highly sensitive, introvert or extrovert).
See http://www.ssproduce.net to assess your Enneagram, Chinese 5 element, and Ayurvedic dosha types. Also, Enneagram http://www.9types.com. See http://www.geocities.com/lifeexplore for explanation of the Enneagram and Myers Briggs. The Keirsey and Bates version http://www.humanmetrics.com/cgi-win/Jtypes2.asp). More info in “Know Yourself” section in Energy Tools book.
http://www.enneagraminstitute.com/spirituality.asp
2. Relationships
Significant other, Children, Family of origin

3. Work and Finances
Work relationships, Frustrations about the nature of the work, Spending in the red, Worry about income

4. Feeling Unfocused and overwhelmed by too much to do.

5. Angst about world events, environmental destruction. Not feeling connected to the earth, lack of purpose, need for spiritual renewal and joy.

Solutions
Balance the energy field (meridians, chakra, aura, electromagnetic field) with +movement: crossovers, tapping, and reflexology. Drink lots of pure water. Tone with ah, aum, overtone with vowels. Breathe from the diaphragm in through the nose, release a long exhalation through the mouth. Daily nature walk.
+Visualizations to ground, center, energize, define, achieve goals, and get answers, develop intuition, as explained in Essential Energy Tools book.

Awareness of our emotional patterns: Carl Jung taught the aim of life is to become whole, to bridge the conscious and unconscious minds, through analyzing dreams and patterns in our relationships. Many of the two-thirds of Americans who are overweight have the conscious intention to lose weight, for example, but the unconscious intention is to add protective padding and so on. Become aware of the usefulness of dreams and identifying the voices of sub- personalities (including inner critic, inner child, shadow, animus or anima.) To change the “signs” we carry around instructing people how to interact with us, use an affirmation set in the present with gratitude. Be clear that we repeat patterns until they’re consciously healed. Be aware of the self-sabotage voices and use acupressure tapping to clear them and other blocks to emotional and physical health (emofree.com and Healing section in Energy Tools book.)

Get intuitive solutions: schedule in time daily to meditate, take walks, get enough sleep, and keep a dream journal. Quantum physics discoveries of quantum non-locality, entanglement, and universal unity and consciousness, can be applied to access information from the quantum field. Every external sense has a corresponding inner sense: clairvoyance, clairaudience, and clairsentience. +We’ll learn a visualization template on which to focus intuitive perceptions and practice mini-intuitive readings in triads. Give self-muscle testing a try.

Heal with intention and visualization: imprint the opposite (e.g., if an area feels too hot, send in coolness; blocked—remove, empty—fill); use color and breath. Be a “hollow bone” for chi, prana, or subtle energy–as Einstein named it. Keep your personal energy out of the healee’s space, protect your field with a bubble of light, and breathe in chi to channel to the healee. Stay amused and loving, so the healee can rise up to match your positive tone. Heal the planetary grid, broom mediation. (email me if we don’t get to this) Alternative health sites:
http://www.drnorthrup.com/user_new.php?f_action=new
http://www.drweil.com
http://www.ssproduce.net has links to alternative health info
http://www.ijhc.org/ Dr. Dan Benor’s International Journal of Healing and Caring
James Balsch and Phyllis Balsch. Prescription for Nutritional Healing. Includes vitamins, herbs, and other natural remedies.

Stress reduction with visualizations to center, ground, define boundaries, energize and achieve goals. +Trace the triple warmer meridian backward and hold the point between your eyebrows with right hand for three minutes. HeartMath freeze-frame. TAT. Safe place. Acupressure tapping. Eat slowly and allow time between tasks. Prioritize your to-do list; for items low on the list, delegate, pay or trade others to do, say no, and change expectations about “shoulds.” Break up big tasks into small pieces and reward yourself after completion with a break, such as a short walk or stretching or dancing. Research Ginseng and Don Quai and other adrenal tonics. Imagine turning down the thermostat on your adrenals, change expectations, and simplify your life.
Daily Check List for Easy Health Action

1. Start the day with kinesiology and acupressure tapping to balance the body. When toweling off after a shower, balance the meridians by rubbing down the backside of limbs and back and outer sides of limbs, up the inside and front of limbs. Rub the “alarm points” to further balance the meridians.
2. Use reflexology on your hands and feet (rub your hand points in meetings). The web in-between the fingers and toes corresponds to the lymphatic system and the spine is located along the side of the thumb down to around mid point of the wrist and the other organs follow from top of fingers down. Feet are similar. Also, acupuncture.
3. You can do reflexology while sitting on the toilet; should eliminate about three times a day. Use psyllium seed every once in a while to really clear intestines which some believe are the seat of health. Chinese Traditional Medicine suggests rubbing the belly every day, up your right to left in concentric circles, pushing in on inhalations.
4. Apply essential oils instead of cologne. Some useful blends by Young Living include Longevity, Brainpower, Peace and Calming, Grounding, Joy and Valor. (I distribute them at my cost.) Essential Oils Pocket Reference Guide is organized by health problem, very useful (800 336-6308) Also try flower essences and homeopathy; since they’re vibrational, they have no adverse side effects.
5. Wear gemstones and crystals, for example a pink quartz crystal or emerald to enhance 4th chakra love. Wear a magnet bracelet on your computer mouse wrist.
6. Avoid toxins and radiation from electric blankets, clocks, cordless phones, TV, microwaves, etc—especially by your bed. Avoid toxins in mercury fillings, aluminum cookware, lead, and water.
7. Wear natural fiber clothes and wear uplifting colors rather than black and gray.
8. Drink lots of pure water. Write the quality you want to enhance and put on a sticker on your water container and glass. The Japanese researcher Masaru Emoto’s photographs of water crystals show differences when imprinted by words, sound, or intention. For photos see his website. Dr. Batmanghelidj, You’re Not Sick, You’re Thirsty, maintains that dehydration causes many illnesses.
9. For skin care, dry brush your body before bathing, get oil massages and facials, sweat, drink lots of water, and avoid toxic chemicals and mineral oil in skin care products. Bathe in Epsom salts, baking soda, herbs, and essential oils such as lavender and geranium, depending on what your skin needs. Eat avocado, blueberries, olive oil, and other fruits and vegetables.
10. Exercise daily outside. Use your lunch break to walk so you’ll get some sunshine for vitamin D and get endorphins activated. Use full-spectrum light bulbs.
11. Breathe slow deep breaths from your diaphragm. Add color, imagining breathing in the color you respond to now. Blow out stress through the mouth. Breathe 1-6, hold 1-6, exhale 1-6, hold 1-6—or hold these steps longer.
12. Think about what you love and are grateful for during the day. Studies show these emotions are helpful for healthy DNA replication and attracting healthy ligands to cell receptors to keep us well. Know that challenges and difficulties are teachers that we attract into our lives to grow, rather than bad luck.
13. Set your intention; visualize how you want your day to progress. Be amused.
14. Take time to appreciate beauty around you: the clouds, the stars, flowers, and a great smile. Really look at nature as you move about your day.
15. Have fun and laugh. Collect cartoons, jokes, and funny videos and view them frequently. If you start to worry, ask will matter a month from now? Remind yourself the past is water under the bridge, all you can do is learn from it and remind yourself we learn by making mistakes.
16. Studies show healthy people have a support group of caring friends and/or family. (People who write to my Lotus Guide advice column frequently link depression to not feeling supported.)
17. Set aside regular quiet time to listen to your inner guidance. Use your commute time to relax to soothing music to unwind your busy thoughts and slow down. Allow time for regular sleep according to what your body requires to rebuild.
18. Eat healing foods. In a nutshell, avoid white, processed, and deep-fried foods. Start the day with a smoothie with raw ingredients. Email gkimball@csuchico.edu for my recipe. Use olive oil and avoid other fats (especially deep fried and margarine), sugars, salt, white flour and white rice and other processed foods. Season foods with garlic, onions, ginger, and turmeric.
Aging is linked with bad free radical byproducts of oxidation, glycation that alters proteins (sugars kind of caramelize in the body), and chronic inflammation linked to many diseases.
a. *Antioxidant foods to fight free radicals include: blueberries, cranberries (also prevent cavities) sesame seeds, green tea, red grapes, uma plums, olive oil, tomatoes, broccoli (fights cancer tumors along with shitake and rishi mushrooms, chlorophyll, turmeric and sea vegetables; avoid sugar).
b. *Blood sugar regulation: fiber foods, cinnamon, fenugreek seeds, green tea, and chromium.
c. *Heal glycation with carnosine.
d. *Lessen inflammation: Fish: wild salmon, sablefish, mackerel, herring, sardines. Vegetables: onions, garlic, chives, leeks, greens (spinach, chard, collards, broccoli, kale), tomatoes, bell peppers, green beans, broccoli, brussel sprouts, cabbage, beans, nuts, and seeds. Fruit: berries (especially blueberries, raspberries and Hawthorne). Spices: ginger, turmeric, cinnamon, clove. Herbs: rosemary, thyme, oregano, parsley, cilantro, fennel, mint, dill, tarragon, and turmeric.
http://www.imagkenews.com/vitalchoiceseafood/e_article) http://www.ultraprevention.com/tools/top_ten_to_cool_the heat_of_inflammation.htm
e. *Supplements: Andrew Weil, MD, emphasizes taking fish oils and flax seed for the omega 3 and avoiding omega 6 in hydrogenated oils such as margarine. (See drweil.com and Healthy Aging)
John Upledger, DO, recommends one supplement in his book Cell(f) Talk—COQ10. (Mind boggling explanation of cell physiology and how to talk to them.)
Norman Shealy, MD, Ph.D., emphasized the importance of magnesium applied on the skin, which he sells, as explained in his book Life Beyond 100 and on normshealy.net.
See past issues of EarthHaven free newsletter at yahoogroups.com for my updates on what I’m learning about spiritual and physical health.

Other Resources
GK Books: Essential Energy Tools book and 3 videos. An “energy tools” package: a book, three videos, meditation CD, and “Kids’ Mind Power” CD.
Ask Dr. Gayle (booklet compilation of magazine advice columns)
21st Century Families: Blueprints for Family-Friendly Workplaces, Schools
and Governments.
How to Create Your Ideal Workplace
The Teen Trip: The Complete Resource Guide 50/50
50/50 Marriage
ed. Everything You Need to Know to Succeed After College
How to Survive Your Parents’ Divorce
ed. Women’s Culture ed.
Women’s Culture Revisited (Scarecrow Press, 2005)

Book in progress about youth views internationally. Know of youth and/or teachers who would like to be in the book? I’ll email the 6 questions. Thanks!

Please email me with your comments, additions, and questions. I’ll reply : . )
http://www.gaylekimball.info gkimball@csuchico.edu

IONS: http://www.shiftinaction.com offers online interviews to download, web library of other 500 audios and videos, teleseminars via weekly telephone, quarterly CDs, Commune Room for chatting, articles from Shift magazine, search, events calendar, and a yearly book. $10 a month.

Basic membership $55, $35 income-sensitive. Quarterly issues of Shift: At the Frontiers of Consciousness for all members.
877-769-4667. IONS, 101 San Antonio Rd, Petaluma, CA 94952
http://www.noetic.org/membership.cfm

Other Resources

The research of physicists, biologists, engineers and other psi researchers emphasizes the power of thought. Intuition and intention are the key to using the power of the mind.
Books:
Read Dean Radin’s The Conscious Universe and Entangled Minds for studies about intention and other psi research and Ervin Laszlo’s Science and the Akashic Field: An Integral Theory of Everything for quantum physics’ interconnected information universe. See Gayle Kimball, Essential Energy Tools for an overview of psi research and how to apply it to daily life (CDs and DVDs and book). Also, Lynne Taggart’s The Field and the Intention Experiment and www/theintentionexperiment.com and livingthefield.com and wddty.co.tak (What Doctors Don’t Tell You), and download the free 80-page Noetic Institute study guide for What The Bleep Do We Know? http://whatthebleep.com/download/

Psi research periodicals:
The Association for Comprehensive Energy Psychology http://www.energypsych.org
Emotional Freedom Technique http://www.emofree.com
Tapas Acupressure Technique http://www.TATLife.com
Lotus Guide Magazine and Calendar http://www.lotusguide.com
Institute of Noetic Sciences http://www.noetic.org
IONS: http://www.shiftinaction.com offers online interviews to download, web library of other 500 audios and videos, teleseminars via weekly telephone, quarterly CDs, Commune Room for chatting, articles from Shift magazine, search, events calendar, and a yearly book. $10 a month.
The International Society for the Study of Subtle Energies and Energy Medicine http://www.issseem.org
DVD and books What the Bleep Do We Know? http://www.whatthebleep.com/index2.shtml
drweil.com Andrew Weil, MD
Berkeley Psychic Institute Publishing http://www.dejavupublishing.com
myspace.com/healingwaterproject
myspace.com/globalyouthviewpoints
http://www.Gaylekimball.info
Institute of Heart Math http://www.heartmath.org/
ISSEEM print journals issseem2@comcast.net http://www.issseem.org
elistmgr@noetic.org newsletter and print journals
http://groups.yahoo.com/group/EarthHaven/ Gayle’s free newsletter of book reports, conference reports including Science and Consciousness, etc.

Green info: for green investing http://www.ethicalmarkets.com and socialfunds.org. Gross National Happiness index for quality of life.
Van Jones, Green Job Corporation in Oakland, “Sometimes you have to break the rules.”

Meditations: Count your in and out breaths to 10 and start over. If a though comes up, start over. Just witness thoughts, aiming for stillness. (Elliot Dacher)
Breathe slowly and deeply in your heart, activate appreciation or care, send it to yourself and others, refocusing on the heart. (HeartMath’s Heart Lock-In)

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