Uncategorized

4 Steps to Conquer Procrastination

Marian Buck-Murray | July 27th, 2015

Procrastination Word Cloud Concept on a 3D cube WhiteboardProcrastination.

We all do it.  Believe me, I KNOW how easy it is to avoid the things I absolutely MUST do.

Sometimes I procrastinate because I have a million ideas swirling around in my head, and I just don’t know where to start.

Then there’s my to-do list– weighed-down with those pesky undone tasks that never get checked off the list.  I can feel it getting heavier by the minute.

To be honest, I’m so good at procrastinating that I needed to follow my own tips when it came to writing this blog.

Here they are:  4 steps to conquer procrastination.  Apply whenever you’re feeling stuck. Rinse and repeat….

1. Get Clear– It’s hard to get things done when you’re not clear about what needs doing. In order to get clear, it’s crucial to reduce anxiety and tension. Anxiety and tension will muddle your mind — high cortisol (major stress hormone) drains blood from the thinking part of your brain.

  • Meditate before tackling big projects. Meditation will help calm and focus your mind.
  • Try deep breathing, yoga, or EFT Tapping to reduce stress and anxiety.
  • Work from a space of relaxed, focused energy to boost clarity and efficiency.

2. Clear Resistance — Even when you KNOW what you need to do, you might be avoiding it. Often, resistance occurs when we feel like something is too hard, or too complicated. To help clear resistance, make it easier for yourself. Here are some suggestions:

  • Create a short list of tasks and schedule them.
  • Divide complex tasks into easier small steps.
  • When working on a task, eliminate distractions to promote easy focus.
  • Set a timer for an allotted amount of time. Stop working when the timer goes off.

3. Clear Fear – Fears of failure, rejection, or even success, can sabotage efforts to achieve your goals. Here are tips to help you increase your confidence.

  • Stay present, and focus on one step at a time. Focus will help diminish, or even eliminate, fear.
  • Embrace mistakes, and know you will learn from them.
  • Bring to mind your unique reasons for accomplishing your goals – let go of what others think.
  • Use EFT Tapping to clear feelings of fear. Contact me to learn more.

4. Tap Into Your Flow – Increase feelings of self-trust and competence to accomplish your to-do list more easily. Here are some suggestions.

  • Bring to mind the good feelings from previous accomplishments. Start from this place of positive energy.
  • Visualize yourself accomplishing your task. Imagine how good it will feel.
  • Build momentum by knocking off a series of small tasks.
  • Use empowering affirmations. (I know I can do this. I’m smart. I have talent..)  Try this with EFT Tapping, for more powerful results.

Above all, have compassion for yourself.  Any form of procrastination is a call for deeper understanding and acceptance of yourself.  This doesn’t mean giving in to procrastination.  It means acknowledging your feelings, and helping yourself release them.

Once you’re clear of old fears and resistance, you’ll be amazed at how quickly you can move forward.

Click here for access to a free Mp3 “Getting Unstuck” with guided tapping to help you get unstuck and get started.  If you’d like to go deeper with EFT to conquer your procrastination, contact me.

Be Well!

Marian

 


Love Always Wins

Marian Buck-Murray | July 9th, 2015

Two hearts and rainbow against a blue sky

#LoveWins.

The moments and days following the recent Supreme Court Ruling were like a love-drenched dream.

Just hours after the ruling, an impromptu gathering formed on the steps of Maplewood’s Town Hall in my home town. A joyful celebration bursting with gleeful hoorahs, laughter, and rainbow banners. Families and children, young and old, of differing faith, ethnicity, and sexual orientation, all coming together, fueled by the power of Love.

The feeling of love was potent in the days following the ruling.   Everywhere — the photos, the rainbows, the lovely reminders that #LoveWins

And then slowly, and surely, we slid back to ‘normal.’ Bringing our focus back to more ‘pressing’ issues. Forgetting the feeling of those first few days. The potency dissipating, as we fall out of love.

But, what if each day, each moment, we allow Love to win? What would that mean?

Would it mean acting more loving towards the people in our lives?

Would it mean letting love win in the midst of a heated argument?

Would it mean embracing self-love during triggering moments?

Would it mean lovingly attending to our daily obligations?

Would it mean that we love ourselves more completely?

Love is powerful, unifying, healing, beautiful, divine. It’s what we’re all seeking. So often searching, and never finding.

And yet there it is, all along, inside our hearts. That potent energy of love, seeking to express.

Researchers at the Institute for HeartMath, tell us that the heart is the most powerful generator of electromagnetic energy in the human body. Its electrical field is about 60 times greater than the brain’s. When infused with loving feelings, the heart’s power is truly magnificent.

It’s this radiant, loving heart energy that we feel when we’re falling in love. That uplifts us when we perform acts of meaningful volunteerism. That makes the vision of a baby’s face so incredibly irresistible.

It’s this potent power of love that propels us to celebrate and expand what’s good and right with the world.

When we allow it, LoveWins, every time.  Let’s keep it going.

Love,

Marian

Interested in using EFT Tapping to boost self-love?  Contact me.


Your #1 Key To Unlock Your Brilliance

Marian Buck-Murray | June 19th, 2015

lotus flower

It might surprise you to know that Relaxation is the absolute #1 Key to unlocking your brilliance.

“Relax?”  You might say. “How can I? There’s too much to do!”

I frequently hear this from my clients.  This sense that it’s not okay to relax when so much is going on.  A sense of overwhelm that feels like being stuck and spinning out of control all at the same time.  A sense that taking time to relax might just make everything fall apart.

Stuck and spinning, and not enough time or energy to relax.

But it’s relaxation which will help you get unstuck and stop spinning on the hamster wheel of stress.

It’s simple. Stress increases the stress hormone cortisol.  This increase in cortisol triggers blood loss from the thinking part of your brain. In other words, when you’re stressed, your brain is far less effective.  Lower efficiency drains your time and energy, and helps create a sense of overwhelm.

Relaxation helps to reduce cortisol, and bring blood back to the thinking part of your brain.  When you’re relaxed, your brain is more efficient.  And, when you’re relaxed, you are open to fresh new ideas.

EFT Tapping is one of the most powerful techniques for reducing cortisol, and helping you relax. Simply tapping on the karate chop point will help in a stressful situation.

It’s this place of peace and relaxation that will help you open to your true brilliance.  Your brilliance is there, underneath all the stress and anxiety. It’s been there all along.

To learn more about using EFT Tapping to unlock your brilliance, Join me for my new teleseminar, June 30 2015 @1pm EST. 4 Keys to Unlock Your Brilliance.  It’s free. Click here to sign up. 

Marian


To Bloom or Not To Bloom

Marian Buck-Murray | May 28th, 2015

peony bud

“And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom” ~ Anais Nin.

Watching the peonies in our garden, I am reminded of this quote.  I wonder if the blossom feels pain and fear before breaking out of its bud.  It surely must be the case for the baby bird, breaking from its shell, the butterfly emerging from its cocoon.

Living within a tight space can feel cozy and safe, like a maternal hug.  The outer walls  forming formidable protection for emerging growth.

Then comes that day, that exact moment, when everything begins to change.  What once felt safe becomes stale and stagnant. Outer protection presses painfully.  Coziness turns constricting and restrictive.  All the while, an underlying fear of the unknown swells to the surface.

Despite it all, I doubt the blossom, the bird, or the butterfly, ever regret the pain of emergence.

What if fear and discomfort are just signals that it’s time to emerge?  What if once we emerge, the sheer joy of blossoming overcomes it all?

Where are you ready to blossom?  Are you being signaled? Is it time?  Remember that it’s the act of moving through discomfort that has the power to dissolve it.  Vibrant life shines brightly on the other side.

Peony open blossom

Open up to the beauty within you. 

It’s time to unlock your brilliance!

Marian

Contact me for more info about a free 30-Minute Tame Your Critic with EFT Tapping Strategy Call.  Learn how you can use EFT to release fear and self doubt, and unlock your brilliance.

 

 

 


Tap Away Your Stage Fright!

Marian Buck-Murray | March 26th, 2015

Tap Away Your Stage Fright

The other night, my husband, who recently started using EFT tapping, tapped before his first open mike performance. The tapping helped him release his anxiety, and allowed him relax.  So when it came time to perform, he was able to sing 3 songs on his first try!  3 songs!! Needless to say, he felt amazing afterwards.

So, what is it about performing in public that makes us cringe? Is it the fear of criticism?  The fear of  standing in the spotlight?  The fear of making a mistake? The fear of drawing a complete blank? Yes, yes, yes, and yes?

So often, it’s what happens BEFORE the performance that’s the most painful.  All that anticipatory angst. The actual performance itself can be a relief – if we ever get there!

Performance anxiety usually stems from a painful past experience.  A painful experience that somehow led us to fear the stage.  Fortunately, EFT Tapping is a technique you can use to clear away anxiety, and build a sense of calm confidence.

One client describes how terrified she felt about an upcoming vocal performance.  Although she had been taking voice lessons for years, and had a beautiful singing voice, she was terrified to sing in public.

As a child my client loved to sing, but was made fun of when she did.  The nature of this experience left her feeling embarrassed by her voice – leading her to hide it, so not to be criticized. Decades later, when she decided to take voice lessons, she discovered her beautiful voice.  Despite her discovery, however,  she still felt the old feelings stemming from her childhood experience.

So we used EFT Tapping on her feelings of embarrassment. We tapped on her fear of criticism. We tapped on her fear of making a mistake. We tapped on her fear of being too nervous to sing.  In addition, we tapped in positive feelings about her ability to sing.

It didn’t take long before my client felt calm, relaxed, and excited when she imagined her upcoming performance. And,  it went splendidly.

So, next time you feel the jitters about performing in public, take some time to notice what you’re feeling.  Try EFT to tap on the feelings and fears that come up.  EFT is one of the most effective techniques for reducing cortisol, the major stress hormone, so it will help you relax. When you feel calm and relaxed, your performance will flow beautifully.

Good Luck!

Click Here for a Description of How To Use EFT Tapping.

Marian


7 Tips To EMERGE!

Marian Buck-Murray | March 15th, 2015

spring bud

There’s life beneath your stuck and frozen places.  Here are some ideas to help you re-emerge into the flow of your life.

1.  Increase Your Circulation  

Cinnamon, ginger, garlic, and turmeric all stimulate circulation. Use plenty. Increased circulation will help ensure healthy nutrient flow, making it easier to move forward.  And, of course, physical exercise will boost your circulation as well.

2.  Eat Probiotics  

Probiotic foods such as miso, kefir, yogurt, kombucha, and probiotic supplements, will help nourish beneficial microflora in your gut.  A healthy gut is crucial for synthesizing the neurotransmitters that keep you feeling happy, focused and motivated.

3.  Do Something Different

Activate your brain cells. New experiences will help stimulate the creation of new neural pathways. New neural pathways will help you emerge from stuck places.

4.  Plan something exciting

Awaken your sense of adventure. Begin the process of planning a future, exciting, event or trip.  Allow the process to inspire you.

5.  Reorganize Your Space

Reorganize your work or creative space. Shifting and sorting your space will help spark new ideas.

6.  Show Up For Yourself 

Decide upon a small project or activity to complete. Next, allow 15 minutes to 1 hour to spend on your project. When your time is up, stop. Don’t worry if it’s not finished, not perfect, or if you barely got anything done. Just keep showing up until you accomplish your project. The act of showing up will activate your creativity.

7.  Try EFT Tapping

EFT (Emotional Freedom Techniques) helps to clear the old neural pathways that keep us stuck in limiting beliefs and patterns.  Once old patterns are cleared, EFT Tapping can help you create new, healthier habits and beliefs.  Contact me to learn more. 

 

Enjoy!  It’s Sprouting Season!

Marian


Your Mystical Heart & How to Care For It

Marian Buck-Murray | February 9th, 2015

hearts

Our hearts are truly miraculous.  My personal experiences with heart surgery have brought me deeper understanding, gratitude, and reverence for my own heart.  Here are just a few of the amazing things about our wise, powerful hearts.

  • The average adult heart beats 72 times a minute; 100,000 times a day; 3,600,000 times a year; and 2.5 billion times during a lifetime.
  • Because the heart has its own electrical impulse, it can continue to beat even when separated from the body, as long as it has adequate oxygen.
  • The heart’s electrical field is about 60 times greater in amplitude than that of the brain.
  • The magnetic field produced by the heart is more than 5000 times stronger than the field generated by the brain.
  • Our cardiac field can reach far beyond the place where we are standing.

HOW TO CARE  FOR YOUR BEAUTIFUL HEART

Food Eat a high-fiber diet, with plenty of vegetables, whole grains, legumes, and minimally-processed animal products.  Limit sugar and processed foods, and don’t smoke.  Probiotic foods will help prevent  damaging inflammation.

Drink Tea Tulsi (Holy Basil) Tea helps reduce cortisol, which left unchecked can wreak havoc on your heart.  Organic India makes a good product in a variety of flavors.  Mountain Rose Herbs (www.mountainroseherbs.com) offers a delicious Tulsi  in bulk.

Another wonderful tea is Spring Dragon Longevity Tea, from Dragon Herbs (www.dragonherbs.com). This tea is made from the herb gynostemma, which benefits healthy cholesterol, blood pressure, blood sugar, and blood flow.

Exercise Regular cardiac exercise helps to oxygenate the blood, keeping the heart healthy. Aim for 30 minutes of cardiac exercise 3-5 times per week.

Laughter Add laughter to your everyday.  Studies have shown that laughter helps to dilate your blood vessels, reducing stress on your heart.

Gratitude  Cultivate feelings of gratitude for your life. Studies show that positive feelings such as love and gratitude positively effect heart-rate variability.

Stress Relief  Stress can damage the heart by increasing heart rate, blood pressure, and cholesterol. Reduce stress daily with activities such as yoga, walking, music, prayer, and meditation.

Try EFT (Emotional Freedom Techniques) — EFT is one of THE most powerful techniques for reducing cortisol, anxiety, and stress — FAST!

Be Well,

Marian


Gifts of Hibernation

Marian Buck-Murray | February 4th, 2015

snowy day

Winter can be a time for blissful hibernation. Recent snow and ice here in NJ has forced people inside, off the roads, and home from work.

Looking outside my window the other night, I marveled at the quiet streets, and glimmering village beyond. I thought how amazing it was to have so many people inside all at the same time.

Though I’m certainly no fan of the dangers and damage that accompany the swirling snow and ice — I cherish the time inside.  It’s a time to cozy up by the fire with a pile of good books. A time to create a pot of hearty soup, and keep it simmering on the stove. Or, a pan of roasted root vegetable, fragrant and delicious.

Most of all, for me, it’s a time to go deeply within. When I allow myself to embrace winter’s quiet stillness, I bring myself back to center.

Times of hibernation can help us focus on our inner spaces. It’s a chance to see what’s really going on. An opportunity to transform what’s ready to change. Winter’s quiet stillness, when we allow it, brings us back to center.  Fueling our inner power, we prepare ourselves for Spring.

What do you like best about winter hibernation?

Marian Buck-Murray is a Certified EFT Practitioner, and Transformational Health Guide. She specializes in helping her clients release limiting blocks, and unlock inner brilliance.  For a free 30 Minute Tame Your Inner Critic Session, contact Marian. For a free Tame Your Inner Critic Mp3 Download, visit www.marianbuckmurray.com.

 


Ruby Slippers

Marian Buck-Murray | September 10th, 2014

 

ruby slippers - final - 300 dpi

A friend of mine recently passed away from colon cancer. Her name was Dorothy. We had many conversations about Dorothy of Oz, and the power of her Ruby Slippers.  It’s in her honor that I write these words. 

Ruby Slippers.  Those iconic glittery shoes.  I’ve had a longstanding connection with Dorothy and the Wizard, starting with my theatrical debut as Dorothy in my third grade play. So many of the story’s metaphors are woven throughout my own life’s stories. In some way or other, I’ve met all of the characters, and played many of them as well. But that, dear reader, is a story for another time.

It’s those Ruby Slippers that are calling for my attention today. The Ruby Slippers that even the Wicked Witch couldn’t wrestle off Dorothy’s feet.

Those magical Ruby Slippers ended up being Dorothy’s ticket back home to herself.

The Ruby Slippers, of course, are a metaphor for the magnificent power within us all.  Yet, even though we have this power, there are so many ways we neglect it and suppress it. Sometimes we don’t believe in it. Sometimes we don’t know it’s there at all.  Just like Dorothy, we go looking for it outside of ourselves. And, so often, it’s our darkest moments that bring us back to our power.

In the end, though, it’s up to us to tap into our own power.

Here are some steps to tap in:

Become Aware of Your Inner Power —   Dorothy was completely unaware of the power of her Ruby Slippers.  Without awareness, we can’t even begin to use our power.  So the first step, is the simple awareness of the power within you.  Take notice of the power of your mind, your body, your intuition, your gifts and talents, your spirit.  Increased awareness creates increased evidence. Evidence brings belief.

Believe in Yourself   Dorothy’s adventure in OZ was a search for happiness outside of herself. She never found it. Towards the end, when things got really dark, Dorothy believed she would never find it. Good thing Good Witch Glinda stepped in to remind Dorothy of her inner power. It was only then, when Dorothy believed in the possibility, that she was able to access the magic of her Ruby Slippers.  It’s when we believe in ourselves that we open up to our true heart’s desires. Sometimes that means just believing it’s possible.

Activate your Power  –  Until we activate our powerful gifts and talents, they lie dormant within us. To activate her Ruby Slippers, Dorothy closed her eyes, looked within, and tapped her heels. She believed in the possibility, and she knew exactly what she wanted.  And, at last, her shoes guided her back home to herself.  Self-belief, focus, and clear intention. These are the tools we need to activate our heart’s desires.  It’s our guided actions that will take us where we want to go.

Remember,  your  inner power is always with you, especially in your darkest places. Tap in, and activate it.  You don’t have to wait any longer.  Go home to the power within yourself.  There’s no place like it.

My friend Dorothy was a true inspiration.  Even at the end of her  journey, she radiated the magnificence of beautiful inner power.  I feel honored to have known her.

Contact me  to learn how to use EFT Tapping to tap into your own inner power.

Marian

 

Share this with your friends by clicking the share buttons below.


Getting Unstuck with EFT (free audio….)

Marian Buck-Murray | September 5th, 2014

Butterfly drops

I know exactly how it feels to be stuck.  And I know how hard it is to get unstuck.  That’s why I’ve created this 10-minute EFT Tapping audio.   It will help you get unstuck, and activate your own natural flow.

If you’re unfamiliar with EFT and/or the tapping points, click here to watch a short instructional video. Or, click here for an illustrated description of the EFT Tapping Points. Once you’re familiar with all of the points, you’re ready to begin.

I will guide you through this tapping session.  Follow along, using your fingertips to tap gently on the points as I mention them.  You can repeat my words, or simply listen.  This is just a small taste of what EFT can do for you.  If you’d like to go deeper with EFT,  contact me at marian@marianbuckmurray.com.

 

 

DOWNLOAD HERE (Right Click and Save Link): Getting Unstuck

Use this audio whenever you feel stuck.  Feel free to share by using the share buttons below.

Here’s to Getting Unstuck & Activating Your Flow,

Marian