EFT (Emotional Freedom Techniques), Uncategorized

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

 

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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


Tap Into Your Intuition

Marian Buck-Murray | June 23rd, 2014

It’s easy to get caught up in the swirling spin of negative, worrisome, mind chatter. In fact, in times of trouble, your negative thoughts can spin out of control.  It may seem impossible to get away from the troubles that beg for your attention.

Your negative mind chatter is convincing, conniving, and crafty. It will try to persuade you to pay attention to it and nothing else.

Mind chatter blocks access to your intuition.  It can convince you that it’s more important (and safer) to focus on your worries than the wisdom of your intuition.  Unfortunately, nothing could be further from TRUTH.

There are many, many reasons to tap into (and trust)  your intuition, including:

  1. You’ll feel calmer.
  2. You’ll be able to tap into your heart. Heart resonance will help soothe an overactive brain, and boost brain effectiveness.
  3. You will be guided to your best next steps.
  4. You will understand your body’s needs during times of illness and health.
  5. You will gain new insights and ideas.
  6. You will know how to stay safe during times of danger.
  7. You will tap into deeper creativity.
  8. You will develop a deeper sense of trust in yourself.
  9. You will improve your relationships.
  10. Your inner guidance will show you how to create an authentic, happy life.

A few of my favorite, most effective ways to tap into intuition:

1.  Morning Pages — Three handwritten, free-flow, pages, each day, first thing in the morning.  This is a favorite technique of Julia Cameron, author of the Artist’s Way.  It’s a type of uncensored journaling, that allows the mind to take a back seat.  When you truly let go, it’s amazing how many intuitive insights will land amongst your words.

2.  Solution Sourcing –  Write a question at the top of a piece of paper.  For example –  “What’s My Next Best Step”  or “What can I do to feel really healthy?”  or “What can I do to boost business?” Next, take three deep breaths to calm your mind, and start writing.  Write as many answers to your questions as possible. Don’t censor any ideas, no matter how impossible or ‘bad’ they seem. Just keep writing, until you have at least 15-20 ideas.  Next, use your intuition to help you choose the 1-3 best ideas.  Follow up by taking action.

3.  Heart Breath — When in a stressful situation, stop.  Breathe deeply.  Shift your focus to the area around your heart.  Recall someone you love, something you are grateful for, or something that makes you happy.  The goal is to feel a positive feeling.  Imagine that you are breathing through your heart, and focus on growing the positive feeling.  Breathe this way for 15 seconds to 1 minute or more.  While in this state, ask your heart for the best response for your situation.  Listen to your heart’s answer.

4.  Evidence Gathering– Create an ongoing list of all the ways your intuition has been right. Do this whether you followed it or not. Note the times you KNEW something before it happened. Or when you thought about a friend and they contacted you. Or when you made the right decision, despite appearances of the contrary.  The more evidence you gather, the more you will believe in your intuition.  The more you believe in your intuition, the more you’ll use it, and the stronger it will get.

5.  EFT Tapping –  EFT (Emotional Freedom Techniques) is a perfect way to slow down a busy mind.  It helps release the stress, worry, and anxiety which accompanies negative mind chatter.  EFT brings you to a deeper, more relaxed state, where you will find easy access to profound intuitive wisdom.

Your intuition is waiting for you!  Tap in!

Marian

Tap into your Intuition with a powerful, one-on-one EFT Tapping Session, click here for more info.

Transform Your Inner Critic with a 3-Step EFT Method, click here for more info.

For an illustrated description of how to use the EFT Tapping Points, click here.

 

 

 


Dandelion Wisdom

Marian Buck-Murray | May 13th, 2014

Dandelions

I have a handy tool to pluck the dandelions from our lawn.  It digs down into the Earth and pulls out the entire dandelion, roots and all.  It’s quick and easy, and FUN.

A year or so ago, we misplaced our dandelion plucker.  So, we bought a new one — a slightly different model.   But the new dandelion plucker was ineffective.  It was not nearly as good at gripping  onto the roots — leaving some, or all of them behind.

Luckily, my husband just found our original dandelion plucker, tucked back behind a shrub in our garden.  So I’m back in dandelion-plucking-heaven once again.

And, as I look at a closely at a freshly plucked dandelion,  I can’t help but notice the metaphors begging for attention.

Picking dandelions, without digging for the roots, does nothing more than make the grass ‘appear’ as though the problem is gone.  But as long as the roots are still there, the dandelions will grow back, over, and over again.  There will be no real, long lasting change.

And of course, neglected dandelions turn to seed.  Those lovely little wish-pillows.  A gentle breeze, or an evening rain, will scatter the seeds across the lawn — sometimes into the neighbor’s yard — promising hundreds more dandelions in years to come.

It’s exactly the same with our self critical thoughts.  We can do what we can to make appearances look right.  Say our positive affirmations, and pretend that everything’s okay. But if our critical thoughts continue to lurk in our subconscious mind, they’ll come back to criticize us again, and again.

Of course, the longer we allow our critical thoughts to populate our minds, the deeper they will grow.  And, just like those dandelion seed pillows,  sometimes the smallest trigger can scatter them off onto family, friends, and colleagues.

Before long, without regular care, our minds can turn into a field of critical thoughts.  Just like a field of dandelion seed-heads… Not very pretty — and out of control.

Unless we pluck them out, roots and all.

EFT Tapping is like my favorite dandelion plucker.  With focused intention, you can use EFT to tap into the root of a critical belief, and dig it out. Roots and all.

Once a negative belief is uprooted, consciousness shifts.  This shift in consciousness is what allows new positive beliefs to flourish.

My 3-Step Transform Your Inner Critic Method uses EFT tapping to uproot critical thoughts, and replace them with new, positive encouraging thoughts.  Click here for more information. 

Nurture and nourish the garden of your mind.  Clear the way to allow your own brilliance to blossom and bloom.

Marian

If you’re new to EFT, I invite you to try it.  Watch my demonstration for using EFT to release tension.   For an illustrated description of EFT Recipe and Tapping Points, click here.

 

 


How to Use EFT Tapping to Release Tension (video)

Marian Buck-Murray | April 21st, 2014

 

Here it is.  Finally.  A quick video where I show you exactly how to use the Basic Recipe for EFT Tapping.   If you read my newsletters, you know that I am a Certified EFT Practitioner.  You may have guessed –  I LOVE EFT!

But, you might not know exactly how EFT works. Or, you may have forgotten the tapping points.  Or, you might just want a complimentary mini EFT Session.  So here it is.  Your complimentary mini-EFT session.

Although EFT (Emotional Freedom Techniques)  has been around for decades,  there are many people who don’t quite understand it. (And those who have never heard of it. )  In fact, at my monthly EFT workshops at a local hospital,  most of my students have never used (or heard of) EFT.  By the end of class, students are amazed at the power of EFT to help them release and relax!

But not everyone can attend my classes.  And I believe that everyone can benefit from learning how to use EFT.  So,  I’m sharing this how-to-use-EFT  video session with you.  Please share it.

The chosen target (problem) for this session is Tension About An Upcoming Project.  Tapping is a perfect way to release the tension and anxiety which gets in the way of  completing a project.  When you use EFT tapping to release unwanted feelings, it will feel easier to accomplish your tasks.

When you use EFT tapping alone by yourself, practice first with issues that feel simple and light.  If emotions such as anger or sadness come up, just keep tapping to help them release.  And, always,  if a problem feels too hard, persistent, complicated, or traumatic — consult with a professional tapping expert, or other healing professional.

If you’re ready for more in-depth EFT Tapping — to release what’s holding you back –  I’d love to  help.  Click here for information about my EFT Services.

Release, Relax & Tap into Your Brilliance!

Marian

 


Make Friends with Your Critical Voice

Marian Buck-Murray | August 2nd, 2013

What does your critical voice tell you?  Does it tell you that you’re not good enough?  Does it scold you when you make a mistake?  Perhaps it tells you that you’ll screw things up.  Or that you’ll never succeed, because you never have…

The power of your critical voice might be so strong that it stops you from truly living your life.  Maybe you’re not going for that job you really want, because the voice tells you you’ll never get it.  Perhaps you avoid social situations, or intimate relationships, because your critic warns you of rejection.

Maybe it’s that chronic critical whisper, that makes you want to hide your creative works.  Or worse, it stops you from creating them at all.

The more you listen to your critical voice, the more you will believe it. When you believe it,  you won’t question it.  And, because you believe it, you will continually behave in ways to prove that the voice is right.

What if, instead of bowing to the power of  your critical voice, you could befriend it instead.

What if you could  make peace with your critical voice  — and ask it to work for you, instead of against you.

As with all friends, to make friends with your critical voice, you must first make an effort to understand it. From both personal and professional experience, here’s what I know about the critical voice inside:

Your critical voice re-circulates old beliefs about yourself.

Your critical voice repeats what other people told you about yourself.

Your critical voice is not your true voice.

Your critical voice is trying to protect you.

You use your critical voice as a way to stay safe.

You are more powerful than your critical voice.

Your critical voice targets the exact places that most need your compassionate forgiveness.

When you truly understand your critical voice, you can begin to see the ways it has tried to protect you from getting hurt. For example, when you believe you’re not good enough, or that your work isn’t good enough, it’s easy to hold back.  Holding back is an effective way to stay safe.  Exactly what your critical voice wants.

Unfortunately, our own critical voice is far more critical than most people would ever be.  And, holding back when you feel discouraged, can feel worse than courageously stepping forward.  In the end, believing in your critical voice will hurt you more than taking risks.

Next time your critical voice tries to discourage you, take a moment to acknowledge her.   Stop to say: “Hello, I hear you. Thank you for keeping me safe.”  Breathe deeply, and allow her words to release.

Next, tell her some of the the encouraging words you’d like to hear instead.  Practice pivoting from critical words to the encouraging words.  It takes time, but with practice, it will become easier and easier to believe in yourself.

EFT Tapping is a perfect tool to help you pivot your critical voice.

Remember that your critical voice targets your most hidden, insecure places.  These are exactly the places that need the most encouragement, the most compassion, the most understanding.  More criticism won’t help — it will only trigger more holding back.  Shift from discouragement to encouragement, and  you will find your courage.

Bottom Line – your critical voice wants to keep you safe.  Honor this, by finding ways to make risk-taking feel safer.  Stop trying to please the critics.  Stop listening to the naysayers.  Instead, surround yourself with encouraging people.  Share your work with people you trust.  Talk to yourself in encouraging ways.  Use techniques such as EFT and guided meditation to help you feel better about yourself.

Talk to me!  I’m  currently creating a Transform Your Critical Voice with EFT program, and I’d love your input.  What does your critical voice tell you?  Post your thoughts below.

Contact me if you’d like guidance on using EFT to help you with your critical voice.  Learn more about a one-on-one session here.

Believe in yourself.

Marian

P.S.  Share this with someone you’d love to encourage.


Staying Grounded When Things are Tough

Marian Buck-Murray | February 6th, 2013

Grounded focus.

When a strong gust of life blows you off track,  it can be tough to stay grounded.  I know, I’ve been there many times.   Especially, it seems, during the last couple of months.  Between the holidays, the news, illness, and family obligations, I’ve been easily distracted.  I’ve been actively finding ways to ground myself,  in order stay focused. Today I’m sharing my personal  true-and-tried tips to help you bring yourself back to Earth.

Illness,  a difficult challenge, or a traumatic event, can easily uproot your sense of  peace and wellbeing. Unexpected obstacles can dismantle your best intentions, leaving you feeling distracted, scattered, anxious, and irritable.

The more uncomfortable you feel, the more likely you will seek an escape from your pain.  It could be anything from a walk outside, an online-surf, or a slice of chocolate cake.  There’s nothing wrong with any of these.  It’s when you’re stuck in an ongoing pattern of avoidance, that it causes problems for your life.

The key is to stay present in the moment.  If you’re lost in worries about the future, or regrets from the past, you’re not present.  And, when you’re not present, it’s easy to escape into unhealthy habits of avoidance.

Here are steps to keep yourself grounded and productive, even when you feel like you’ve been blown off course.

Write When it’s tough to stay focused, take a break to write down your feelings.  Get in touch with yourself.  Allow yourself to write down your stream of consciousness.  Ask for guidance.  For example, if you’re having trouble getting your work done, ask for clarity about your next best step.  Wait for the answer to arise.  Write it down.  Honor your intuition by following this guidance.

Enjoy Nature Take a half-hour walk outdoors.  If it’s warm enough, walk barefoot.  Spend time nurturing your indoor plants.  Gaze upon a beautiful horizon.  Notice what’s strong and grounded in Nature.

Move Your Body   Stretch and bend.  Breath, slowly and deeply.  Dance.  Do yoga or tai chi.  Bounce on a trampoline.  March in place.  Do your favorite exercise routine.   Get back into your body.

Massage Yourself Massage your hands, your face, your ears, your head, your arms, your lower back, your buttocks, your legs, and your feet.  Self massage will help release tension and anxiety trapped in your body.  It will also help bring you back into your body.

Nourish Yourself — Eat an abundance of  organic vegetables, legumes, and whole grains.  Favor root and ground vegetables, which are packed with nutrients to help you stay centered and balanced.

Avoid Stimulants – Caffeine, alcohol, sugar, and refined carbohydrates all offer temporary relief from discomfort.  However, they will also weaken you — at a time when you most need your strength.

Complete a  Household or Office Task Tasks such as cooking and cleaning are especially grounding.  If you feel like you’re getting nothing done, take a break to complete a simple task.  Prep dinner, wash dishes, clear some clutter from your desk.   The feeling of accomplishment will help inspire you to continue with your work.

Limit Social Media & Web Use When you feel scattered or anxious, a quick visit to Facebook can turn into an hour of web-surfing.  Turn off social-media notifications on your computer and phone.  Close your email reader.   Decide on the specific time and amount of time you will spend on electronic media each day, and allow yourself to enjoy this time.

Use EFT Tapping  EFT (Emotional Freedom Techniques) helps reduce the mind-chatter and stressful feelings that keep you distracted.  If you are new to EFT,  contact me for a free Intro-to-EFT session.   Click here to learn more about EFT.

When life has got you scattered , take good care of yourself.  Schedule breaks for walks, massage, nourishing foods, friends, and creative expression.   Honor your need for healthy escape.  Ground yourself, and you will find focus.


EFT for High Blood Pressure?

Marian Buck-Murray | June 13th, 2012

I have (had) a silent secret.  High blood pressure — for nearly 20 years.

I have none of the typical risk factors. I don’t smoke. I’m not overweight.  I eat a whole foods diet. I do yoga. I meditate.  The typical drill. But no matter how much I tried to lower my blood pressure naturally, it just wasn’t happening.  So, I agreed to take medication.

Now, despite my good intentions, I sometimes  forgot (resisted) my medication.   Eventually, I would remember, and take my pressure with my home monitor.   The numbers would scare me.  I’d take my medication. Until…I forgot, again.

Finally, I surrendered.  I knew low blood pressure  was critical for my heart.  So I took the meds — every day.  I stayed on track, I stuck with it.   And — I gave up trying to lower my blood pressure naturally.

Then, a month or so ago, I forgot again. I went for at least two weeks without medication.  When I finally noticed, I shamefully took my pressure, certain it would be high.

But it wasn’t. It was 120 over 78.

IMPOSSIBLE,  I thought.  So I took it again, and again.  Slight fluctuations, but my pressure was low.  It stayed low.  It was low the next day, and the next, and all the days following.

Three weeks later, it’s still low!  Without medication!

I suspect my low blood pressure was the result of my EFT (Emotional Freedom Techniques) practice.  During the past year I have spent hundreds of hours tapping with clients, at EFT seminars, with EFT practitioners, and with EFT audio programs.  I’ve tapped (successfully!) on many personal  issues — but never on my blood pressure.

I have no doubt that EFT releases physical and emotional pain, but I never thought it would help my blood pressure.  I remembered EFT Master Carol Look saying that she had a similar experience with her ‘incurable’ insomnia.   It  disappeared as a result of her ongoing EFT practice with clients.  Maybe the same thing had happened for me!

I bet it’s the cortisol connection.  In addition to many illnesses, high cortisol contributes to both insomnia and high blood pressure.

And, EFT just happens to be one of the all-time BEST cortisol-lowering techniques!

So, while I’m not certain that my blood pressure will stay low, I have every reason to believe it will.  I know EFT is a powerful tool.   And, I can’t wait to tell my cardiologist!

Let me be clear — I am not suggesting you do what I did.  If you need medication, take it.  What I am suggesting is that you try EFT.  You never know what might happen!  You’ll be amazed.

Contact me for a one-on-one EFT session.  (First 30 minutes are FREE.)  Via  Skype or in person.  marian@goodfoodsolutions.com. 

CLICK HERE to learn more about EFT.


Marian’s Kimchi

Marian Buck-Murray | May 11th, 2012

 

I had a dream once where I met a woman named Kimchi.  She would say I am Kimchi, and I would say, “No, I AM KIMCHI.”  Over and over we argued,  until someone finally asked would the Real Kimchi Please Stand Up?

Well, I’m definitely not the real Kimchi.  But  here’s my version.  It’s not real Korean kimchi –  it’s a lot less spicy.  You can really play with this recipe.

Marian’s Kimchi

Kimchi is a Korean-style  naturally fermented, probiotic  sauerkraut.  It’s a perfect side dish for protein or grains.   Promotes digestion, and adds probiotics to your diet.  

1 small head cabbage, cored and shredded
1 bunch green onions, chopped
2-3 carrots, shredded
1 beet shredded (optional)
2 parsnips, shredded (optional)
1 tablespoon freshly grated ginger
3 cloves garlic, peeled and minced
½ teaspoon dried red pepper flakes  (optional)
1 tablespoon sea salt
4 tablespoons liquid whey (see recipe below)

  1. Place all ingredients in a bowl, and pound with a wooden pounder or a meat hammer to release juices.  You may also do this by using your hands to knead the mixture.
  2. Place in a quart-sized, wide-mouth jar and press down firmly with a pounder or wooden spoon, until juice comes to the top of the cabbage.  Vegetables should be submerged in liquid.  If necessary, add a little water to cover  top of  vegetables.
  3. Cover tightly and keep at room temperature for about 4-5 days before transferring to the refrigerator.  Keep vegetables submerged in liquid by periodically pressing them down with a wooden spoon.  Taste each day to check for desired sourness.

Whey and Yogurt Cheese

2 cups (or more) high-quality organic plain yogurt

  1. Line a strainer with double or triple layer of cheesecloth.  Place strainer over a bowl.  Pour in the yogurt. Let stand for a few hours.   Whey will drip into bowl, and milk solids will stay in the strainer.
  2. Store whey in sealed jar in the refrigerator.
  3. Flavor whey cheese with ½- 1 teaspoon orange zest, 1-2 teaspoons raw honey and a sprinkle of currants or raisins.  Use as a spread on crackers or toast.

ENJOY!


10 Everyday Foods to Cleanse Your System

Marian Buck-Murray | April 4th, 2012

Here are some easy-to-find, easy-to-use, foods you can use to gently detoxify your system.

Add them to juices, smoothies, soups, side-dishes, and everything else. Clear yourself out, and open up –  receive the energy of Spring!

Apple Cider Vinegar Raw apple cider vinegar assists with fat digestion and prevents blood stagnation. It is detoxifying and helps relieve liver congestion. Unpasteurized, unfiltered vinegar contains nutrients, amino acids.

Asparagus Reduces phlegm and mucus, eases constipation, soothes membranes. Contains asparagine, a diuretic. Useful for treating kidney problems. Also helpful for gout, rheumatism and edema.

Arugula Bitter and pungent taste makes this an effective digestive.

Beets and Beet Juice — Beets are highly detoxifying — helping to cleanse and support the liver.

Celery Effective as both a laxative and diuretic. Relieves liver congestion. Used to treat arthritis, rheumatism and gout. Useful for blood cleansing, hangovers, high blood pressure.

Cilantro Assists in clearing. heavy metals from the body.

Flax SeedAnti-inflammatory, cleansing, stimulates bowel by helping to move waste.  Must grind flax in order to release Omega 3′s. Pre-ground flax is available for purchase – but must be frozen or refrigerated.

Green AppleContains malic and tartaric acids, which inhibit fermentation in stomach. Green apples help cleanse the liver and gallbladder and help soften gallstones. Pectin promotes beneficial intestinal flora and supports normal colon function.

Lemon Stimulates the release of enzymes – an essential part of the liver’s detoxification process

Turmeric Turmeric helps detoxify the liver and regenerate liver cells. Turmeric has been shown to increase levels of two liver enzymes important for detoxification. In addition, turmeric helps lower cholesterol levels.

Of course, the list goes on, and on.  Seaweed, cruciferous veggies, garlic, daikon, burdock, and shiitake mushrooms are also stand-out detoxifiers.  Once you familiarize yourself with these foods,  use them often.  Enjoy them and  know that you’re giving your body an enormous gift.

What’s your favorite detox food?  If you have any questions or comments, please post it below.

 

Be Well,

Marian