Marian Buck Murray

EFT and Matrix Reimprinting for Sensitive, Empathic, Creative People. Step out of the shadows and share your gifts and talents.

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Daily Practices for Focus, Peace, & Joy

September 10, 2018 by Marian Buck-Murray Leave a Comment

 

I know sometimes I must sound like a broken record.  I repeat myself again and again to my clients, my students, my friends, my family.  And I’ll say it again.  Self-care is not an option if you want to live a happy, peaceful life.  Especially if you’re a sensitive, empathic, person.

Self-care, of course, includes the obvious elements, such as a nutrient-rich-plant-rich-diet, plenty of exercise, and good hygiene. None are optional if you want to maintain good health.

To maintain happiness and inner-peace, self-care must include emotional, spiritual practices as well. My daily practices, which I share below, help me stay centered, focused, optimistic, connected, creative, productive, peaceful, and happy. 

These are the tools and techniques that work for me.  With most, I mix and match, depending upon the day, the amount of time available, and my emotional/spiritual needs.  Some practices, such as Meditation and Gratitude, are non-negotiable, and I do them every day.

Most days I usually do at least 4 or 5 of these techniques. Some days I do only 2.  Other days I might do them all!  Some are so quick, or so easy to fit in my day, that they don’t take ‘extra time.’   And, truth be told, when I don’t do anything, which does happen once in a while, I feel completely off, out of focus, and anxious.  That’s why I use a checklist to track my progress.  I’ve learned the hard way, it’s not worth falling off track.

Create your own plan. Take any of the following techniques that work for you, add in your own, and tuck them into pockets throughout your day.  Choose at least one activity, such as meditation, to do each day, no matter what. None of the activities need to take a lot of time.  And, as long as you’re peppering them throughout the day, you’ll be optimizing your energy.

Meditation
I practice some form of meditation, each day, from 10 to 60 minutes. Some days I do two or more shorter meditations.  Insight Timer,  is a fantastic, free, app, that I use to time my meditations.  It comes with an extensive library of sounds, bells, meditations, and music.

Another meditation I love is the Eco-Meditation, created by Dawson Church, founder of EFT Universe.  When I assist at Dawson’s professional trainings, we practice this meditation each morning before we begin class for the day.  At home, I use this meditation on my own, without audio. Click here for the Eco-Meditation instructions

Abundance Meditation
For this meditation, I use The Abundance Book, by John Randolph Price.  It’s a little green book with 10 principle statements. I meditate on one principle a day for 15 minutes, for 40 days or more.  This helps keep me in an abundant, spiritual, frame of mind.

Gratitude Meditation
Closing my eyes, I meditate for 5 minutes on something for which I am grateful.  It can be something that I already have, or that I would like to have. This sense of gratitude feels truly authentic, and really, really good.

Goals
I hand-write write my goals, in present tense, expressing my gratitude for reaching them. This feels good, and it helps me keep on top of my goals.  I write my goals nearly every day. This takes about 10 minutes.

Morning Pages
Originated by Author Julia Cameron, morning pages are 3 hand-written free-flow pages each morning.  They’re invaluable for clearing the mind, and sparking creative flow.

Yoga or Exercise
Exercising in the morning invigorates me for the rest of the day.  Movement is crucial for efficient energy flow, lymph flow, strength, anxiety release, and more.

Heart Breath
I add the Heart Breath in whenever I feel stuck in my head.  The Heart Breath helps me drop out of a busy, over-worked mind, into the peace and calm of my heart.  It’s a great tool for reducing anxiety.  1 minute, or longer.

Uplifting Reading
Somewhere during my day, I find time to read.  Sometimes it’s work-related, but it’s always uplifting. 

Uplifting Listening
This includes music, podcasts, Hayhouse Radio, audio courses, and more.  I like to listen when I make dinner. This helps keep me in a positive, optimistic, frame of mind.

EFT Tapping
This is an any-time-of-the-day, as-needed, practice.  EFT Tapping is perfect for releasing anxiety, tension, fear, sadness, or any other unwanted feelings that might creep in.  Click here for an illustrated guide for the tapping points.

More Gratitude
Gratitude is something that can be expressed in many ways throughout the day.  In addition to my 5-minute gratitude meditation, I enjoy spontaneous moments of gratitude, or write a gratitude list, or a thank you note, or simply say thank you, thank you, thank you as I do something that brings me joy.  Gratitude helps me feel more connected to the spiritual world.  And, the more grateful I am, the more I have to be grateful for.

Nature Walk
Nothing better for pleasing the senses and soothing the soul.

Enjoy!  And reach out — let me know what works for you! 

Love,

Marian

To schedule a FREE 30 Minute Call, where I’ll help you get clear on your best strategy to honor your sensitivity, and give you a tool to turn it into a superpower,  click here.

Filed Under: EFT (Emotional Freedom Techniques), Uncategorized Tagged With: abundance meditation, daily practices, daily routine, Dawson Church, eco-meditation, EFT, EFT tapping, focus, Free Audio, goals, gratitude, happiness, heart breath, Julia Cameron, meditation, morning pages, peace

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Thank you so much for the session yesterday. It’s so freeing to feel grounded and energetically unblocked at the same time. You’ve been such an incredible guide and support this past year. I’m astounded by how much I’ve learned and how far I’ve come.

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~D.G.

I started working with Marian over four years ago when I was experiencing recurrent miscarriages. It was an extremely vulnerable and traumatic time and I was lucky to find Marian through a friend’s recommendation. I had never done anything besides talk therapy previously and I was unfamiliar with EFT but I knew I needed something different. Marian educated me about EFT and its benefits. She tailored each session to my unique needs depending on what was going on for me emotionally and also used visualizations and breathwork. These are skills that I  also used on my own outside of our sessions. Marian is extremely skilled, grounding, empathetic and insightful. Even when I didn’t know what I needed, she listened and intuitively knew what to do. Her guidance helped me heal and move forward in my quest to be a mother. Our work together has truly been transformative for me and I continue to value our work now that I’m a new mother and am faced with new challenges.

~Susanna

Thank you so much, Marian!  I have held such appreciation in my heart for you and for the powerful work you have done with me.  I want to come see you for some more matrix reimprinting and EFT.  The more I expand the more I see. And I see more opportunities to release old ways and adopt new patterns that will serve my fullest expression of my soul's journey.

Leslie Goldman, Fine Artist www.wildcherryart.com

 

We have been honored to have Marian’s presence at our Company to learn more about stress reducing techniques like tapping and heart breath meditations.  Marian empowered many employees to utilize such an accessible technique to help manage emotions in the corporate setting.

~Zena Kim, Head of Wellness Passion Group, A+E Networks

Thank you for agreeing to speak at NAO Wellness! I loved hearing your story, it’s so captivating and inspiring.  The feedback from the workshop was amazing – participants said it was transformative, that the energy in the room completely shifted, and more. I was truly blown away, I’m still feeling all the good vibes. You are such a gift.

~ Nikki Ostrower, Founder and Principal Nutritionist at NAO Wellness.

Our session was incredible. I’m still in absolute awe at how quickly you led me to the core issues that were tangling me up. So often I would feel the impact of the inner critical voice on my emotions (I’d FEEL depressed, overwhelmed, stuck, anxious)…but I never knew what the core limiting beliefs exactly were. That you exposed them so effortlessly amazes me. I’m blown away by how good I feel – truly it is like I’m breathing deeper, feeling lighter, clearer– an everyday-kind-of joy just feels so much more accessible right now. Thank you from the bottom of my heart for your work- I can’t wait to continue further with you!

 ~ Lisa Grace Byrne, MPH  Author of Replenish, Founder of WellGroundedLife.com

The goal of life is to make your heartbeat match the beat of the universe, to match your nature with nature.

Joseph Campbell
Certified EFT Practitioner

Disclaimer: The information and concepts presented on this website are for educational purposes only. It is not intended to diagnose, treat, prevent or cure any disease or condition. It is not intended to substitute for the advice, treatment and/or diagnosis of a qualified licensed medical professional.

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