Marian Buck Murray

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

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Getting Unstuck, When You Don’t Know Where To Start

June 23, 2022 by Marian Buck-Murray Leave a Comment

 

Many of us are going through some heavy challenges right now.  A number of my friends and clients are either at a crossroads, or feeling incredibly stuck, and unable to move forward.

It’s during these trying times that we yearn to know what’s next.  We feel frustrated that we don’t know what ‘next’ is, or how to get there.  Often we get so mired in what might happen in the future, that we immerse ourselves in piles of worry and confusion. Needless to say, it can be a very uncomfortable place to be.

What’s important to realize is that when we can’t see ahead, it’s time to look right in front of us.  Not backwards, or forwards.  Rather, right here in the present moment.  It’s here, in this moment,  where we’re able to course correct and clarify our vision.

Sounds good, but how do we do that? We start, simply, by tuning in to ourselves.  We notice what’s going on within — our emotions, our needs, our desires.  By making this internal connection, we’re able to determine what we need in order to move forward.  This is the first crucial step.

We equip ourselves for the challenge ahead by asking: ‘how can I help myself right now?’ — and by committing to the answers we find.

This might mean getting more sleep. Or eating a healthier diet.  Or meditating more often. Or releasing pent-up emotions.  It might mean reaching out to a trusted friend or healing professional.  Perhaps it’s finally reading that book we’ve been meaning to read.  It could mean anything.  Only you will know what’s most meaningful for you right now.

Any time we move forward, we need to let go of something in order to lighten our load.  For example,  letting go of what we think will happen or what we think must happen.  In addition, letting go of resentments, grudges, and pent-up emotions will serve us enormously.  By letting go of what clouds our vision, our vision begins to clear.  Seeing more clearly eases our way forward.

If you’re feeling stuck right now, pause, and tune in. Listen to your inner wisdom. Take action to care for your needs.  Get clear on what’s most important to you.  Determine what you need to let go, and begin the process. Once you begin to clarify your vision, it will become easier to take the steps towards transformation.

Some Useful Tools to Help You Get Unstuck:

Meditation.  There are many ways to meditate.  Find what’s best for you.  If you don’t know how, there are many helpful books and teachers on the topic.  Insight Timer  is an app which offers a vast array of guided meditations and meditation music, along with a timer for silent meditations.  Regular meditation will help you access your wise inner guidance.

EFT Tapping.  EFT tapping is a wonderful tool to help you release the emotions and beliefs which are clouding your vision.  In addition, tapping helps to reduce cortisol, making your brain more efficient.  Efficient brain function, and a calm nervous system will do wonders to assist you in finding solutions to face any challenge. To learn more about EFT Tapping, contact me.

Heart Breath.  The Heart Breath meditation will help you drop out of a depleting, defeating, mind loop.   By calming your heart, you will help calm your mind, and open up to new possibilities and solutions.  For a free download of my guided Heart Breath Meditation, enter your email in the Heart Breath box to the right of this post.  Or, find me on Insight Timer, where I’ve posted a number of meditations, including the Heart Breath.

My best wishes for your road ahead.

Peace,

Marian

 

 

 

Filed Under: EFT (Emotional Freedom Techniques), Uncategorized Tagged With: Care For Your Needs, clarity, EFT tapping, get unstuck, Getting needs met, heart breath, inner guidance, Insight timer, meditation, move forward, pent-up emotions, present moment

Call Back Your Energy

April 20, 2022 by Marian Buck-Murray Leave a Comment

 

Many of my clients talk about feeling fatigued and overwhelmed by all that is happening with the people in their lives and in the world.  It definitely makes a lot of sense.  And, it’s certainly important to do what we can for those in need — our world needs more of it.  However, when boundaries are loose, or non-existent, empathy and compassion for others can easily morph into a belief of being responsible for their well-being.

 I am not suggesting we ignore the well-being of others.  Rather, I am suggesting that the belief that we’re responsible for another’s well-being is what contributes to fatigue and overwhelm.  This belief pushes us to over-give, overextend, micromanage, self-censor, worry, and more.  It can easily leave us feeling completely drained.  When we’re completely drained, it’s impossible, to participate in our lives at our highest potential.

It takes a great deal of energy to take responsibility for another person.  It takes more even more energy to worry about that person.  Add to that the worry for people and creatures around the world, and energy depletion is guaranteed.

I understand, that for many of us, especially sensitive people, it usually doesn’t feel like a choice.  It can feel as though if we don’t take responsibility, no one will. Most often, there are life circumstances which have led to these conclusions.  Because it’s a repetitive pattern, it feels natural, no matter how uncomfortable.  In fact, it typically feels like the ‘right’ or most compassionate thing to do.   

So how do we stay compassionate and caring, without depleting energy? How do we take a step back to spend more time tending to our own needs?   It’s not always easy, but it’s definitely possible.  And the rewards are truly worth it.

Here are some of the mindset shifts and tools that are working for me, and for my clients:

Let Go of Feeling Responsible  — We need to always remember that each person is ultimately responsible for their own well-being.  It can be a tricky dance, but the more we’re able to let go of feeling responsible for another’s well-being, the better.  

It’s a balance that we need to find.  There’s nothing wrong with giving, and helping, and extending ourselves — but letting go of feeling responsible is necessary.  When we feel less burdened by responsibility, we’re able to come from a more genuine, loving place.  This enables us to be truly compassionate, rather than overburdened or resentful.

Certainly, there are those for whom we need to take some or more responsibility, including young children, disabled loved ones, and elderly loved ones.  But even here, there are limits.  Allowing for another’s independence, inner-wisdom, and true nature is paramount.  

Stop Trying to Control What You Cannot Control  — No matter how distressing, we can’t control what happens in the world.  We can’t control what people believe, or how they react or feel.  The same is true for much of what happens with our families, and friends.  Sometimes, we can’t even control what happens to us.  By wanting, imagining, or exerting control over what’s impossible to control, we deplete essential energy.  It’s when we let go of trying to control that we reclaim this energy.  When we reclaim our energy, it’s much easier to manage our responses to our current circumstances. 

When Triggered, Pause and Look Within — When you find yourself triggered, or are afraid of triggering another, it’s time to pause and look within.  Ask yourself what you are trying to stop from happening.  What are you trying to make happen?  What emotions or reactions are you trying to avoid, either in yourself or another?  

Pausing to check in with yourself will help you bring your energy back. This in itself will help de-escalate the trigger.  By checking in, you can focus on your emotions and needs.  This will enable you to do what’s necessary for your own well-being.  This might mean taking a break, doing a meditation, journaling, or reaching out to a healing professional.  All of this will help you call back your energy.

Spend Time Alone – Spend time alone, whether it’s a 15 minute break, a soothing bath,  or a walk in nature.  This will help you let go of external influences, and regroup your energy.

Meditate —  The more you’re able to meditate, the more you will realize that there’s a whole world within, beyond the noise outside.  Maintaining a consistent meditation practice will help you reduce stress, and focus your attention on what’s important to you.  Meditation is a perfect way to call back your energy.

Tap —  EFT Tapping will help you calm your nervous system, and release emotions that keep you on edge.  By physically tapping on acupressure points, you automatically begin to focus your energy back to your body and mind. EFT can also assist you in resolving issues that keep you stuck in energy-depleting patterns.  Click here to learn more about EFT Tapping. 

Practice the Heart Breath — The Heart Breath is a beautiful way to drop out of a worried, distracted, mind, into the power of your heart.  This breath can be incredibly relaxing, and energizing.   An overactive, worried mind depletes an enormous amount of energy. By using the heart breath, you can call back your energy, and harness the power of your heart.  To learn how to use the heart breath, contact me.  To access my Heart Breath Audio Meditation, find me on Insight Timer, or enter your email in the Heart Breath box to the right of this post.

Here’s to more energy!

Peace,

Marian

To experience the power of EFT Tapping and Matrix Reimprinting to call back your energy, contact me.

 

Filed Under: Uncategorized Tagged With: call back your energy, calm your nervous system, EFT, eft practitioner, EFT tapping, energy depletion, heart breath, how to handle triggers, Let go of control, matrix reimprinting, meditation, self-compassion, tapping, what depletes energy

5 Tips to Get Clear and Focused

January 7, 2020 by Marian Buck-Murray Leave a Comment

Okay, it’s time.  Time to get focused.  Time to move forward into the new year.

Nothing new here — we all know about the resolutions, goals, and intentions that seem so important at the start of a new year.  And of course, this is 2020, which promises to be monumental…..

But alas, sometimes, it can be downright hard to get up and running.  Especially after a month of Holiday distractions and excess.  And if you’re feeling stuck, groggy, or unmotivated, I’ve got some tips that might just help.

I know all about being stuck, with that awful nagging voice that tells me I should be doing something, that I should be motivated, that I should be moving forward a lot more quickly.

It’s usually at this moment, when I’m feeling completely unmotivated, that I realize I’m not clear, and certainly not focused.  And, when I’m not clear or focused, I can find innumerable ways to keep my self stuck.

Typically, the reason I’m not clear and focused, is because I’m still carrying the residues of the past.  In the case of the Holidays, aspects of my consciousness might still be holding on to the season.

It’s tough to get clear, when my consciousness is loitering in the past.

With that in mind, I’ve created this video with my top 5 favorite tips for getting clear and focused. 

Enjoy!

 

Happy New Year!

Marian

Filed Under: EFT (Emotional Freedom Techniques), Uncategorized Tagged With: 2020, clarity, EFT tapping, focus, heart breath, intentions, meditation, new year, video, YouTube Video

10 Ways to Raise Your Vibration

July 26, 2019 by Marian Buck-Murray Leave a Comment

What does it mean to raise your vibration? It means, simply, to improve the way you feel.  To shift from a negative state to something that feels more positive. To change your thoughts from weakening worry to empowering gratitude. To express love and kindness instead of anger or judgement.  When we feel good, we radiate goodness.  And right now we need a whole lotta goodness in this world!

Here are some suggestions.  Find what works for you. Practice daily. 

And remember, any time you feel even a little happier, better, lighter, or more peaceful, you are raising your vibration.

  1.  Smile. Smile in the mirror.  Smile at people.  Smile at animals. Smile at people in the store. Smile as you read something inspiring.  Smile because you’re you.  Smile right now. Smiling tells your brain to release feel-good neurotransmitters such as serotonin and dopamine.

  2. Journal. Journaling will help you release whatever is nagging at your mind.  Release it and let it go.  No need to re-read.

  3. Commit Acts of Kindness. Practice kindness. Open doors for people.  Let people go ahead of you in traffic.  Do something nice for an elderly neighbor.  Call or text a friend to tell them how much you appreciate them.  Acts of kindness don’t have to be enormous.  When done spontaneously they bring joy to both you and to your recipient.

  4. Clear and Cleanse. Use tools such as dry brushing, shower, salt bath, sauna, and sound bath to help you detoxify.  By releasing toxic stagnancy, you will naturally raise your vibration.

  5. Chant. Chanting a yogic, or Sanskrit mantra, repetitively, will help boost brain function, and reduce stress and anxiety. These mantras are designed tune your system to a higher vibration. Choose a mantra that appeals to you, and chant it for 108 times daily for maximum benefit.

  6. Move. Movement moves stagnant energy.  Exercise. Dance.  Do yoga. Take a walk in Nature, where you’ll get bonus points from all the high-vibe negative ions.  Any time we release stagnant energy, we feel better.  The better you feel, the higher your vibration.

  7. Meditate. Meditation helps you tune into Divinity within you. It can also assist you in receiving guidance from invisible (or visible) sources.  Meditation helps you tune into the higher vibrations of love, peace, and gratitude.

  8. Use EFT Tapping. EFT Tapping will help release unwanted ‘negative’ emotions that pull down your vibration. Sometimes we’re not even aware that we have underlying low feelings such as shame, anger, or self-doubt.  EFT can help us pinpoint and release these feelings, so we can raise our vibration.  To learn how to use EFT Tapping, click here.

  9. Practice the Heart Breath. The Heart Breath is a beautiful way to bring yourself into heart energy, the energy of unconditional love. Unconditional Love radiates at a very high vibration.  To learn how to use the Heart Breath, click here.

  10. Express Gratitude. Gratitude is a powerful way to help us shift from a place of lack and scarcity.  By appreciating even the smallest things in our lives, we fill ourselves with sweet gratitude, and a feeling that all is well.

Best Wishes for Your Highest Vibes Ever!

Marian

Contact me for a complimentary 30-minute call where I’ll help you pinpoint the best ways to embrace, care for, and celebrate your sensitivity.

 

Filed Under: EFT (Emotional Freedom Techniques), Uncategorized Tagged With: acts of kindness, Chant, EFT tapping, gratitude, heart breath, High Vibes, Kindness, meditation, Radiate goodness, Raise Your Vibration, Smile, yoga

Tap Into Your Creative Flow

April 17, 2019 by Marian Buck-Murray Leave a Comment

 

 

I recently signed up for a collage class at my local adult school. The first thing my teacher told us was to stop thinking, and allow our subconscious minds to take over.  I knew right then and there that this was the right class for me.

In essence, it’s exactly what I tell my clients, my students, my husband, and myself, again and again.  Drop out of your mind and let your creative flow do the job.

Simple, profound, and sometimes quite difficult.

The mind has a way of convincing us that it knows best.  It’s also damn good at reminding us of all the ways in which we’re screwing up.  It promises us solutions, if we stay just a little bit longer. And that’s when we get stuck, there in the discomfort of our minds, scouring every nook and cranny in search of the right answers. It’s at that moment that our creative flow comes to a screeching halt.

It is easy to get stuck, and it’s easy to stay stuck.  That’s why it’s important to continually tap into,  nourish, and encourage your creative flow.

Here are some ways to tap into creative flow:

Free flow writing – Free-flow writing means writing without censoring.  Julia Cameron, author of the Artist’s Way, recommends writing 3 handwritten pages, first thing each morning.  Another technique is to choose a word prompt, and write whatever comes to the page. Free-flow writing will allow you to come up with ideas you never could have thought up.

Free flow art – Again, like free-flow writing, free-flow art such as sketching, or collage, will help you to tap into your creative flow.  Allow your art to come from this deeper place within you.  By regularly practicing, you will become more and more familiar with the power of your subconscious creative flow.  And, you will come up with creations you never could have planned.

Prepare and Let Go – Of course, sometimes it is best to prepare.  For information- or skill-based projects, preparation is key.  Once you’ve substantially prepared yourself, though, it’s time to let go and allow your subconscious to guide you.  I frequently practice this technique, when I speak publicly, or teach a class.  I prepare my talk, and let go.  My preparation allows me to speak confidently without notes, my creative flow provides me with on-point spontaneity.   

Brainstorming – Good old brainstorming.  How often do we allow ourselves to brainstorm.  The key to brainstorming is to let go of the censor, and allow anything to come up, no matter how ‘impractical’.  It’s these ideas that sometimes hold the magic gems we desire,  but can’t ‘figure out’ with our everyday brains.

Walk in New Surroundings — Shake things up. Take a new way to work, explore an unfamiliar part of town, hike a hidden wooded trail, travel to a different locale.  Take yourself out of familiar surroundings,  and use adventure to  revive your creative flow!

Heart Breath—Negative mind chatter is one of the biggest deterrents of creative flow.  The Heart Breath is one of the fastest ways to drop out of negative mind, into a deeper, more creative, alpha brainwave state.  It’s easy to do, learn more here.

EFT Tapping – EFT Tapping is another powerful technique to help you drop into your creative flow. EFT is one of the most effective techniques for reducing cortisol, which gets triggered when we’re under stress.  Reducing cortisol, will help you relax, and drop into a deeper alpha brain state.  Contact me to learn more about using EFT Tapping to enrich your creative flow.

Listen to Music Infused with Binaural Beats – This type of music will help your brain shift into a deeper brainwave state.  Especially helpful for times when you’re working on creative projects.  Insight Timer, my favorite meditation app, has a number of free Binaural Beat meditations.  Hemisync  and  Silencio Music are two other sources I use.

Show Up and Stay a While — Most importantly — show up! Show up to the page, the easel, the screen, the mat, the place where you create.  Show up and stay.  Stay with your discomfort.  Stay with your unknowing. Stay a little longer.  And a little longer after that. Show up and trust the creative flow that’s here, right now.

Each one of us is gifted with our own unique, creative flow.  Use whatever techniques work best to tap into yours, and let it ROLL!

Happy Creating!

Marian

Filed Under: EFT (Emotional Freedom Techniques), Uncategorized Tagged With: alpha brain wave state, Artists Way, binuaral beats, Brainstorming, creative flow, EFT tapping, free flow art, Free flow writing, heart breath, Julia Cameron, revive creative flow

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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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