11 Ways to Change Negative Beliefs

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Our beliefs are usually so strong we don’t even question them.  There are some that we might even keep for a lifetime.  It’s often not until something drastic happens that we choose to change them.

Most persistent beliefs are formed when we are young.  We form them as a result of being immersed in the life we’re born into.  We receive input from our experiences, and from trusted sources such as parents, caregivers, friends, teachers, culture, religious institutions, and community.  Our subconscious mind takes this ongoing input to form the bulk of our beliefs. The younger we are, the stronger the belief. 

Back when I first began my training in EFT Tapping, I took a serious look at my beliefs. I was amazed at how many of them were actually holding me back. I had limiting beliefs about love, about success, about health, and about money, of course. One of the most incessant beliefs though, was the belief that I was somehow obligated to please people.

As you might imagine, the persistent belief that I had to please people thrust me into a spin of self-doubt and second-guessing whenever I tried to create something.  Just the thought of having to please people slowed me down tremendously.  Everything felt so difficult – writing newsletters, creating workshops, promoting my business, sometimes even relating to family and friends. 

So, I got to work.  And, using all the tools in my toolbox, I began unraveling my old limiting beliefs.

Now, I wouldn’t say that I’ve completely let go of all my limiting beliefs.  Nor have I let go of my desire to please people. But I have altered my original belief — enormously.  I love offering companionship, services, and products that help people feel good about themselves.

But what I no longer believe, is that I am obligated to please everyone, or even anyone.

I love bringing joy and pleasure to the people in my life.  No obligation, no second guessing, no doubt, just the pure intention to bring more good into the world. Once I changed my belief from one of obligation to one of free choice, I felt more inspired, and capable, to bring the love.

As I mentioned, once I started looking, I found a number of beliefs that no longer serve me. I didn’t release them all at once. It takes time, focus, and commitment to change beliefs. I am, as we all are, a work in progress. But, what I’ve found, is that the more I unravel my limiting beliefs, the easier and faster it happens. 

Remember, a belief is simply a thought, thought over, and over again.

Here are some techniques that can really help you change your negative beliefs: 

Affirmations – Decide what you want to believe and create affirmations that state these beliefs. For example, if you’d like to believe you can be healthy, wealthy, and wise, create affirmations such as:  I love my healthy body, or I love being financially successful.  Repeat your affirmations for 2-5 minutes each, on a daily basis.  Repetition is the key to help you create your new belief.

Look for Evidence – Find examples of people who have overcome obstacles similar to your own.  Make a file of positive role models you can refer to in times of need. This will help you become aware of the possibility of a new, positive belief about your situation.

Positive quotes – Find uplifting quotes from inspiring people.  Search on the internet for quotes about specific topics such as love, peace, abundance, success, happiness, health, etc.  Choose your favorites, and post them around your office or home.  By continually seeing and reading the positive messages, you will input them into your subconscious, and gradually,  you will begin to believe them.

Inspiring podcasts and audios – There are plenty of inspiring podcasts around. Take a look at what’s available on Itunes and Stitcher.  Look for podcasts which inspire you, and listen to interviews and information which will help you see things in a new, positive way.   Hayhouse Radio is a great resource for shows which are specifically created to help listeners change limiting beliefs.

Rewrite negative thoughts and beliefs – Write down a few of your most persistent negative thoughts or beliefs.  Next, rewrite each to state the opposite.  When you notice that you’re thinking a negative thought, or contemplating a negative belief,  insert the opposite rewrite into your mind.  Repeat the positive rewrite a number of times, to help yourself move away from the negative.  Remember, repetition strengthens beliefs.  Keep repeating new positive phrases, and you will begin to believe them. 

Write a new story – Write a new story for yourself.  Write it in the present tense.  Describe a scene where you have the personal qualities and experiences you desire.  Include desired sensory information, such as scents, colors, feelings, and emotions.  Read this story to yourself each day. Stand up as you read it. Change it as desired. Meditate on it.  Bring the scene to life in your mind-body, and you will begin to see it happen. 

Challenge Assumptions – Don’t assume that just because you believe something is true, that it has to be true for you. Remember — a belief is a thought, which is thought over and over.  Our beliefs bring us the evidence of what we believe.  Challenge your beliefs by asking: Is this true?  Is this true for me?  Does this belief help me in my life?  Do I want to keep this belief?  If you answer no to any of these questions, it’s time to alter your belief in the way that feels best for you.

Be Open to the Possibility of New Belief – Think about all the times you’ve changed your beliefs, or had a belief-altering experience.  Allow yourself to open to the possibility that even your strongest beliefs can change.  By opening to possibility, you will invite the flow of new information, allowing you to begin to create a new belief.

Meditation – My favorite go-to.  Meditation, when done on a consistent basis, allows you to drop beneath the logical ego-mind, into the wisdom of your heart and higher self.  It is in this place that you can come to clarity about your beliefs.  Sometimes just this deepened awareness is enough to make an enormous shift.   

EFT Tapping —  EFT Tapping helps to loosen the grip of a belief that no longer serves you.  If you are familiar with EFT Tapping, try tapping on the points while thinking and/or talking about a limiting belief. This will help loosen and release associated feelings, and neutralize the belief.  If you’re not familiar with EFT Tapping, or if you would like assistance in working on a persistent belief, contact me for more information.

Matrix Reimprinting —  Matrix Reimprinting uses EFT Tapping and visualization to help unravel long-standing beliefs.  Matrix is very powerful, and helps to unravel a belief at the place it was created.  This technique is best done with a professional.  Contact me if you’d like to learn more about Matrix Reimprinting.

Choose to believe. Believe in the infinite possibilities all around us. Most of all, BELIEVE IN YOURSELF!

In Courage,

Marian

Struggling with Self Doubt?  Check out my new mini-course, Overcoming Self Doubt.

Overcome Self-Doubt

13 Tips to Release Anxiety

 

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So many people I know are dealing with anxiety right now.  I’m hearing about it from my clients.  From friends and family.  And from myself as well!

Anxiety is something I know a lot about.  It used to be my constant companion. 

But gradually, with the help of numerous mind-body techniques, I was able to let go, nearly completely, of all anxiety. What a miraculous relief!

Lately, though, anxiety has been cropping up for me again.  It could be the ever-changing political climate.  Could be the numerous disruptions and changes I’ve had to navigate during the last year. Could be a lot of things.

The problem is, I DON’T have time for anxiety!  Who does? 

Anxiety gets in the way of my work, my dreams, my creativity, my natural optimism, my happiness…my life!

Fortunately, I now have a wealth of tools to clear anxiety, almost immediately. So, unlike years ago, when anxiety was my constant companion, I can now easily release, relax, and let it go.  Feels so good!

Here are some of my favorite anxiety-busters: 

Deep Breathing – Deep breathing, from the abdomen, stimulates the vagus nerve.  When you stimulate the vagus nerve, you stimulate the relaxation response.

Meditation  –  Meditation allows you to drop into deeper brain frequencies and relaxation.  It is an effective way to observe your discomfort from a place of detachment. Connecting with your higher self, while observing anxiety, helps to diminish it.  Meditate in silence, or try a guided meditation.  If you’re new to meditation, start with 5-10 minutes and gradually increase the time.  For a huge variety of free meditations, check out the app: Insight Timer.

Self-Massage – Self-massage is a quick, powerful way to release pent-up anxiety and tension.  Give yourself a quick foot massage, a neck and shoulder massage, a hip massage, a lower back massage,  an arm and hand massage.  Massage wherever you can reach, wherever you feel tense.  It’s amazing how powerful just a few moments of self-massage can be!

Tulsi Tea –  Mmmm.  Tulsi tea is one of my favorites!  In fact, as I write this, I’m sipping a cup of Organic India’s Sweet Rose Tulsi.  Tulsi tea helps calm jitters, and balance cortisol, the major stress hormone.

Eat Green—Green veggies and green juices contain alkalizing minerals which help ground and calm the nervous system.  Find your favorite, easiest way of eating greens, and eat plenty of them.  Greens are absolutely essential, especially during times of stress.

Heart Breath –  The heart breath will help you drop out of an anxious mind, into the peace of your heart. To use the Heart Breath, first take 3-4 deep breaths, bringing your breath down into your abdomen.  Next, bring your breath up into your heart, and imagine that you are breathing in and out of your heart. Deeply, and slowly.  Breathe this way for 1-5 minutes (or more!)  Notice how it makes you feel.

EFT Tapping – Ahh, EFT Tapping.  Again, one of my favorites.  (no bias here!)  EFT Tapping helps balance and reduce the stress hormone cortisol.  It’s a very effective tool for releasing anxiety and panic.  The fastest way to use it is to use the fingertips of one hand to tap on the karate chop point of your other hand.  The karate chop point is the fleshy part of your hand between your pinky and your wrist.  Breathe deeply and slowly as you tap.  For more info about all of the tapping points, click here.  If you’d like to learn how to use EFT to relieve anxiety, contact me.

Affirmations – I’ve been using affirmations for a while now, and I LOVE them!  I’ve created a number of affirmations for a variety of my goals and desires.  So, when I’m feeling anxious or worried, I switch to a positive affirmation to counter my worry. Then, I repeat the affirmation over and over. The more I practice this technique, the more immediate the results.

Yoga – Yoga is a fabulous practice to release the tension, anxiety, and fear that gets tapped within the body.  If yoga is right for you, find the yoga practice that’s right for you.  If you can’t find a class near you, try an online program.  Gaia.com has a beautiful selection of yoga teachers and classes.

Gratitude List – Sometimes when we feel anxious, it’s because we feel we’re lacking something we need.  Cultivate a daily gratitude practice which helps you acknowledge all the good in your life.  This sense of gratitude will help you shift out of anxiety.

Creative Visualization — Similar to an affirmation, a positive visualization will help you feel more optimistic.  If you’re new to visualization, start with simple visions, within the realm of possibility.

First, decide what you’d like to see. What would improve your situation? Next, close your eyes, breathe deeply, and bring your vision to mind.  Allow the vision to appear in whatever way is best for you.  Don’t force it.  By allowing yourself to step into a new, better-feeling, possibility,  you’ll help yourself feel better, and you’ll show your subconscious mind what to create for you.

Brain Wave Entrainment:  Brainwave entrainment uses pulsing sounds, lights, or electromagnetic fields to stimulate the brain to fall into deeper, more peaceful, brainwave frequencies.  This is a very effective technique, and numerous products are available online, and as MP3 downloads.  Because these products are powerful, it’s important to purchase them from a trusted source, and to do your own research on the effects of brain wave entrainment.

Some of my favorite sources include: 

The Monoe Institute at:  https://www.monroeinstitute.org,

Jeffrey Gignac at:  https://jeffreygignac.com/,  

and Binaural Beats Meditation at: https://www.binauralbeatsmeditation.com.

Let go of Caffeine – Last, and certainly not least, let go of Caffeine!  Limit or omit it.  Caffeine stimulates the adrenal glands, and therefore your stress hormones.  If you need an energy boost, try a green drink, or a glass of water with lemon.

Life’s too precious to waste it on anxiety!

In Courage,

Marian

 

To Apply for a FREE 30-Minute Unleash Your Courage Call, click here.

22 Tips to Boost Your Courage

 

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Got Courage?  For me, courage is essential for everything from growing my business to living my life in a more authentic, joyful, loving, way. 

A few months ago I taught a workshop called the Courage Experiment.  My goal was to experiment with different courage boosting techniques, and share them with others.   Here are 22 techniques I’ve found to be most helpful.  Experiment, and discover what works for you. Enjoy!

Seek Courageous Role Models – Look around at the people in your life, in the media, in books, and in history.  Who are your courageous role models? Learn about the ways in which they use their courage.  Adopt strategies that appeal to you.

Collect Courage Quotes — Use the internet to find quotes about courage.  Collect quotes that really speak to you. Print some out, and post them where you’ll see them.

Embrace Your Fear – Feel your fear. Practice sending compassion and understanding to yourself in your moments of fear.  Sometimes just pausing with this intention is enough to release fear.

Admit to your Fears with a Friend – Sometimes it takes a lot of courage to admit we’re afraid.  Fear loves to hide in secrecy.  Sharing your fears with an understanding friend or counselor will usually help dispel some of the fear.

Don’t Engage the Drama–  By-pass worst-case scenarios.  We never know what’s going to happen, so why imagine the scariest possibilities? Fear feeds on drama, and will multiply the more we engage.  Practice stepping away from the drama, and imagining better-feeling scenarios.

Avoid unnecessary hesitation – The more you hesitate, the more your mind will interfere to tell you all the reasons why you should fret, worry, and not take that courageous action step you planned to take.

Commit Yourself in Advance – Schedule your courageous acts ahead of time.   Then, show up.

Do it with a friend – Practice with a friend.  Celebrate together as you take courageous action steps.

Start Small – It can be hard to find courage to do something that feels big and scary.  Instead, take a good look at the big and scary goal, and then break it down into smaller, friendlier steps.

Enter a state of non-resistance.  – Courage can be tough to muster when we’re dreading doing something.  Practice letting go of resistance, and being present with whatever happens along your way.

Tap into your BIG WHY – Why do you want to use your courage?  Get clear about your true, authentic intentions.  When we feel really inspired and motivated, sometimes we’ll do just about anything to get what we want.

Visualize Best Outcomes – Visualization is a very powerful technique to help us imagine our best outcomes.  By visualizing what you want, you will activate your reticular activator to help you begin to see evidence of what you’re visualizing.  By allowing yourself to feel the energy of your imagined scene, you can boost both your enthusiasm and your courage.

Do Things that Others Don’t.  – Practice following the beat of your own drum.  The more comfortable you are doing your own thing, the more courage you will have to do anything.

Turn Obstacles and Failures into Assets – It’s easy to use obstacles and failures as excuses to forgo our courage.   By turning obstacles and failures into opportunities to learn and grow, we can bypass fear, and move forward with courage.   This fortifies our courage to continue, despite obstacles or failures along our way.

Expand Your Knowledge – Many times we’re scared of what we don’t know or understand.  By increasing your knowledge about a particular area, you will increase your confidence and courage to explore areas you might previously have avoided.

Incremental Exposure – Little by little, expose yourself to the thing that you fear.

Imagine How You’ll Feel after You Do It.  Imagining how good you’ll feel once you take action will boost your enthusiasm and your courage.

Exercise – Any form of exercise will help release pent-up stress and anxiety.  In addition, you will strengthen your sense of confidence as you follow through with regular exercise. Confidence nourishes courage.

Meditation – Meditation will help you feel centered, grounded, and relaxed.  When you come from a place of centered calm, courage is much easier to access.

Affirmations – Affirmations, when frequently repeated, will assist your subconscious mind in helping you feel more courageous.  Create a few short, easy-to-say, affirmations.  For example:  “I love feeling courageous.”  Or “My courage brings success.” Repeat throughout your day, and/or for 2-5 minutes at a time.  Remember — repetition increases the power of an affirmation.

Heart Breath – The heart breath will help you drop out of a worried, stressed mind, into the peace and wisdom of your heart.  To do the heart breath, close your eyes and take a few long deep breaths.  Next, continue to breathe deeply while imagining you are breathing in and out of your heart.  Continue to breathe this way for 1-5 minutes.

EFT Tapping – EFT Tapping, tapping on specific acupressure points on the face, torso, and hand, helps to reduce cortisol, the major stress hormone.  Calming your nervous system is an important first step in cultivating courage.   Contact me at marian@marianbuckmurray.com if you’d like to learn more about EFT Tapping.

Our Beautiful World Needs YOUR Courage!

In Courage,

Marian

It’s Time to Feel GOOD!

 

 

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ith so much disconcerting news lately, it can feel impossible to get away from it all.  And, it’s oh, so easy, to get sucked in and pulled down along with it.  When I get dragged into the unrelenting muck it often triggers a jumble of feelings — ranging from irritability and anger to sadness, and fear.  If I allow it, it can be truly paralyzing!

When I’m triggered with unwanted feelings, it’s hard to get anything done — especially anything creative.  Fortunately, I’ve tried and tested a number of very effective techniques that help me feel better — quickly. 

I’ve always been all about feeling good.  I thrive on feeling good and I thrive on finding ways to feel good when I don’t.   And, I’m passionate about helping my clients feel great!

For me, feeling good is absolutely crucial in order to do the work I do.    

Here are some of my all-time favorite mood-boosting techniques.  Remember — the subconscious mind, and the body,  need to be continually nourished with positive input in order for you to feel your best.

Use Affirmations – Write down 3-5 feel-good affirmations  that you can say to yourself throughout the day.  For example:  “I am successful.”  “I love the work I do.”  “I feel energetic and alive.”  Repeat these affirmations often.  Repetition will help imprint the affirmations into your subconscious, helping them become automatic beliefs.

Acknowledge Yourself —  Create a list of 25-50 of your accomplishments and personal qualities that you feel good about. Keep this list handy. Refer to it on a regular basis, to remind yourself of all of the good within you.

Do Something Nice – Surprise someone with a kind gesture or gift.  Send a thank you note to a friend, client, colleague, or family member.  Offer to do something challenging for someone.  Volunteer your services.  Delight in the pleasure of helping someone else feel good.

Dance to a happy song – Create a playlist of happy songs.  Take a break and dance (and/or sing) to one or all of them.  Keep them handy for regular use. 

Read Uplifting News – Some good sites include:  https://www.goodnewsnetwork.org/, http://www.dailygood.org/, and https://www.positive.news/

Read Uplifting Quotes – There are a number of websites that specialize in a variety of quotes.  Search for uplifting, positive, inspiring quotes.  Keep a list of your favorites.  Post them where you will see them.

Write a Gratitude List – Write a gratitude list, daily.  As you write your list, tap into the feeling of gratitude.  Gratitude is a very uplifting feeling, and will help you lift your spirits, and raise your vibration.

Meditate –  My indispensable  go-to.  Meditation works.  The act of sitting in stillness helps to clear and center the mind.  Starting the day with meditation helps to keep the day centered, no matter what’s going on. 

Nourish Your Body — A nourishing diet is absolutely crucial for optimal energy and mood.  For best results, eat plenty of alkalizing green vegetables, colorful fruits and veggies, good fats, fiber-rich whole grains, lean proteins, and probiotics.  Drink plenty of water, and minimize caffeine and alcohol. 

Move Your Body — Moving your body will help you release built up tension.  Do some quick yoga.  Take a Nature walk.  Get up and stretch.  Dance.  Go to the gym.  Work out to a video.  Enjoy!  

Use EFT Tapping–  EFT Tapping is one of the most effective techniques for reducing the stress hormone cortisol.  Just using your fingertips to tap on your Karate Chop, while breathing deeply, is enough to promote a sense of relaxation.  Click here for an illustrated description of the EFT Tapping Points.

Feel Good!

Marian

Contact me to find out how EFT Tapping and Matrix Reimprinting can help you feel your best!

 

My Top 10 Stress Busters

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Stress can happen anytime, anywhere.  And, these days, it’s easy to walk right into it.  From finances and job obligations, to family and home, you might be dealing with an abundance of stress triggers throughout your day. Add in a dose of politics and world events, and it’s easy to get overloaded.

Of course, as a Certified EFT Practitioner, I always recommend using EFT Tapping to ‘deactivate’ persistent stress triggers.  It’s amazing how EFT can help shift the overall stress load in any given situation, even if nothing else changes.

But, life happens.  And, no matter how ‘zen’ you are, stress happens too.  What’s more, the stress hormone cortisol triggers blood loss from the thinking part of your brain,  and will interfere with your ability to think most effectively.  What’s crucial is to  release stress as you go, to prevent stress from building up until it manifests as pain, or emotional unbalance.

Releasing stress on a daily basis will help you keep your energy and nervous system calm and well balanced.

Here are my Top 10 Stress Busters (in no particular order) :

Meditation —   Meditation has been shown to  activate the body’s relaxation response. Starting the day with a short 10-20 minute meditation will help create  a peaceful tone for the rest of the day.

Exercise — Workouts such as cardio, yoga, and strength training help increase feel-good endorphins, our body’s natural pain relievers.  Moving and stretching your body will also help release tight muscular tension and stress.  Be sure to stretch before and after your workout to increase flexibility and prevent injury.

Tulsi Tea — Tulsi Tea is made from the adaptogenic herb Holy Basil.  An adaptogenic herb works as an  anti-stress agent.  Holy Basil helps regulate serum cortisol levels and has been found to reduce anxiety and emotional stress.  Organic India offers Tulsi Tea in a variety of delicious flavors.  Mountain Rose Herbs sells Holy Basil in bulk.

Magnesium Bath —  Magnesium is crucial for a number of bodily functions, including the relaxation of body and mind.  It’s widely available in a variety of foods.  Magnesium, however, is easily depleted.  Tight muscles or  a stressed mind might be symptoms of deficient magnesium.  A bath or foot soak in Epsom Salts, or any other type of magnesium salts, will help you replenish depleted magnesium.

Deep Breathing —  Remember to breathe, deeply.  Deep breathing promotes your body’s relaxation response.

Heart Breath — Breathing from your heart takes you out of stressful mind-chatter.  When activated, your heart actually has the power to help your brain  relax.  Click here to download a Heart Breath Audio.

Laughter — Laughter helps oxygenate and relax your body and mind.  Laughter increases endorphins and reduces cortisol   Laughter feels really good and can act as a carthasis to release trapped emotions.   Take laughter seriously !  Watch funny movies, comedy shows,  funny animal Youtube videos, and talk regularly with people who make you laugh.

Binaural Beats — A type of audio-therapy — music embedded with different wave-length frequencies — which helps reduce stress and anxiety.  When listened to with headphones, binaural beats will help entrain brainwaves into a deeper, more relaxed state.

Nature Walk — Nothing like sunshine and fresh air to boost your mood.   Simple, and very powerful.

EFT Tapping — EFT Tapping is one of the best techniques to reduce cortisol, the major stress hormone.  Just tapping on your karate chop point, while breathing deeply, can help calm frayed nerves.  For illustrated EFT Tapping Instructions, click here

Choose a few  of your favorite stress-relief techniques to keep in your ‘back pocket’, and  use as often as needed.  It’s amazing how good it feels to let go!

In Courage,
Marian

 

FREE TRAINING:  Overcome the Fear of Shining in Your Business So You can Do What You Love. Click here for download.