Marian Buck Murray

EFT and IFS for Sensitive, Creative People. Empower yourself self-compassion and deep understanding.

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Thank You, Mother Earth, for My Cup of Tea

November 19, 2013 by Marian Buck-Murray 29 Comments

 

tea cup
Thank you, Mother Earth, For My Cup of Tea

By Marian Buck-Murray

Thank You, Mother Earth,
for my cup of tea.
And thank you for
the clay that forms the cup that holds my tea,
and the metal for my tea-ball
and my spoon.

Thank you, Mother Earth,
for clean, clear water to fill my cup,
and fuel to heat my water,
in my kettle made from metal.

Thank you for the soil
that nourishes and grows my tea,
to flavor
and scent my water,
and bring me peaceful calm.

Thank you Mother Earth,
for  the food to feed the people who planted,
and picked,
and packed,
and trucked,
and stocked my tea.
And for
the rubber and the steel
to build the autos
to carry my tea to store
and to home.

Thank you, Mother Earth,
for the wood for my chair,
the cotton for my blanket,
the paper for my book,
as I sit cozy and thankful for a cup of hot tea.

 

Thank you my dear reader, for being exactly who you are.

What are you grateful for today?

Marian

Filed Under: Poetry Tagged With: gratitude, Gratitude for Mother Earth, Mother Earth Poem, Thank you Poem

Easy Apple Crisp — Wheat Free!

November 11, 2013 by Marian Buck-Murray Leave a Comment

 

Apple Crisp
Easy and Delicious!


Apples, apples, apples.  I love apples.  I just can’t resist Autumn’s gorgeous varieties! In my enthusiasm, I sometimes I  buy a few too many.  So, here’s my recipe for using all those extra apples.  It’s easy and wheat-free.  Perfect for both dessert and breakfast!

 

INGREDIENTS

4-5 apples, sliced

2 teaspoons lemon juice

1 tsp + 1/2 tsp cinnamon

1/2 cup rolled oats

1/2 cup chopped walnuts or almonds

1/4 cup + 1tsp maple syrup

Dash of salt

PREHEAT OVEN TO 350

1.  Combine sliced apples, lemon juice, 1/2 teaspoon cinnamon, and 1 teaspoon maple syrup in a bowl.  Use your hands, or a spoon, to gently mix the apples until coated.  Pour into 8 X 8 glass baking dish.

2.  Mix together oats, chopped walnuts, 1 teaspoon cinnamon, 1/4 cup maple syrup, and a dash of salt.

3.  Spread oat mixture evenly over apples.

4.  Bake for 45 minutes.

5.  Enjoy!

What’s  your favorite way to use up extra apples?  Post below.

 Be Well,  Marian

Filed Under: Recipes for Your Good Health Tagged With: apple breakfast, apple dessert, apples, gluten-free apple crisp, healthy apple crisp, oats, using up apples, wheat-free

Got Stress?

November 6, 2013 by Marian Buck-Murray 30 Comments

Here’s a quick list of some of my all-time favorite ways to soothe my stress. Bottom line –when you nourish your body-mind, you will transform your life.

Reduce or eliminate substances which stress your body:

Refined Carbohydrates, Artificial Sweeteners, Sugar, Alcohol & Coffee.

Integrate mineral-rich, alkalizing foods into your diet:

Green Vegetables, Orange Vegetables, Naturally-Fermented (Cultured) Vegetables, Low-Sugar Fruits, Seaweed, Gluten-free Grains.

Try supplements* and Superfoods such as:

Green Drinks, EmergenC, Omega 3’s, Probiotics, Magnesium        

Adjust your eating habits to promote a relaxed body and mind.

Eat small meals/snacks during day to balance blood sugar.              

Eat dinner 3-4 hours before bed for good digestion and sleep.

Nourish your adrenal glands with*:

Mineral-rich Foods, Vitamin-C-Rich Foods, Maca, Ashwagandha, Holy Basil (Tulsi) Siberian Ginseng

Nourish and detoxify your thyroid with:

Seaweed, Brazil Nuts, Shiitake Mushrooms

De-Stress your Body & Mind with:

Yoga, Deep Breathing, Massage, Exercise, Meditation, Mineral Salt Baths, Aromatherapy…

Release unwanted feelings and emotions with:

EFT Tapping.   Learn more….

 Click here to learn more about my Stress Buster Diet Program. 

* Consult with your health-care practitioner before taking herbs and supplements.

What’s your favorite way to soothe your stress?  Post below.  Share this with someone who needs effective ways to soothe stress. 

Be Well,

Marian

Filed Under: EFT (Emotional Freedom Techniques), Vibrant Health & Healing Tagged With: best foods for stress relief, best herbs for stress relief, EFT, EFT for Stress, natural remedies for stress relief, stress relief

Move Forward — Even When Your Nay-Saying Inner-Critic Tries to Stop You.

October 1, 2013 by Marian Buck-Murray 4 Comments

Let’s just say you’d like to step out in a new way.  Maybe it’s a new job.  A creative adventure.  A new relationship.  A public performance…..

But just as you start to imagine your new goal —  your nay-saying-inner-critic steps in to stop you.

From years of working with my private clients, I’ve come to realize that most of us (myself included) share some of the same negative inner-criticisms.  It’s what stops us from enjoying the success we desire. It’s what makes us give up, when we’re so close to success.  And it’s why I’m determined to do my part to help tame the inner critic — I know first-hand the damage it can create.

We all have an inner critic.  Unfortunately, when we believe the inner critic, we allow it to hold us back from our dreams.

Here are 5 common self-beliefs, reinforced by the nagging, nay-saying inner critic:

  1.  I’ll never do it.  —   Quite simply, if you believe this, you probably never will reach your goal.  This stifling belief is enough to make you give up before you even start.  You might believe that even though it’s possible for others, it’s impossible for you.
  2. I’m not good enough  —  This common,  poisonous  belief will zap your sense of self-worth.  When you struggle with feelings of low self-worth,  it feels easier to hold back, even when you are fully qualified.
  3. I’ll mess it up —  Thoughts of failure can make any challenge seem daunting.  When the possibility of failure looms large, moving forward can feel scary — even dangerous.
  4. It’s too good to be true.   Sometimes success can feel too good.  It can stir up worries that something will go wrong. Denying yourself success is one way to prevent future disappointments.
  5. They won’t like it (me).  Stepping out in a new way can feel especially threatening if you’re worried about reactions from family, friends, and the public.  If you continually tell yourself that they won’t like it, you might never try.  Or, you might spend eternity striving for elusive perfection.

No question —  the inner-critic gets in our way — disrupting and interrupting our progress.  

Fortunately, there are some very effective techniques to quiet and  the critical voice.   Here are a few that work well  for me, and for my clients.  Regular practice with any or all of the following techniques will help you feel more confident, and self-accepting as you step out in new ways.

How to stop your inner critic from stopping you:

  1. Use EFT (Emotional Freedom Techniques) to clear old, limiting beliefs.  Email me for the basic EFT recipe.  Use EFT Tapping on each belief or criticism to release the associated feelings.
  2.  Be compassionate with yourself.  Understand that many people feel the same way you do.  Feel compassion for the way that you feel when you listen to your critic.  Feel compassion for yourself for mistakes you believe you’ve made.  Self compassion will help soothe anxiety, and reduce the fight-flight-freeze response.  When you feel calm and self-accepting, it will be easier to move forward.
  3. Make a list of your successes.  Connect with the energy you felt when you enjoyed each success. Feel into this energy as you imagine new successes. Keep your success list handy for regular practice.
  4. Begin with small success steps.  Feeling a sense of safety is crucial as you step out in new ways.  Start with easy steps towards your goal.  Next, take more challenging steps, amongst safe, encouraging people. Keep taking step after successful step.
  5. Contact me for a Transform Your Inner Critic EFT Session.  It’s my newest process.  My clients have been amazed at how powerful it is.

Read what people are saying about the Transform Your Inner Critic EFT Session.

Bottom line — When you hear your critical voice chime in —  send yourself a big dose of loving, encouraging, compassion.  It’s what we all need.

Be Kind To Yourself,

Marian

Filed Under: EFT (Emotional Freedom Techniques), Vibrant Health & Healing Tagged With: critical voice, EFT, limiting blocks, self-compassion, success, tapping

Stevia Mint Lemonade

July 18, 2013 by Marian Buck-Murray Leave a Comment

 

Stevia is a very sweet herbal sweetener.  Use the tiniest amount, and add more if needed. 

½ cup freshly squeezed lemon juice

4 cups water

1/8  teaspoon stevia powder, or to taste

1 small handful mint leaves

 

1.Place lemon juice, water, and stevia powder into a glass pitcher or jar and mix well.

2.Taste and adjust sweetness if necessary.  Add more lemon and water if too sweet.

3. Stir in mint.  Chill before serving.

Enjoy & Stay Cool!

Marian

Filed Under: Recipes for Your Good Health Tagged With: cool drink for hot weather, fresh lemon juice. mint, lemon, stevia, stevia lemonade, stevia lemonade recipe, sugar free lemonade

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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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