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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.

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

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

Spring Jumpstart: How to Navigate Transitions

March 21, 2019 by Marian Buck-Murray Leave a Comment

Spring! Time to spring into action, right? So why do so many people feel so tired? Maybe it’s the loss of sleep due to daylight savings. Maybe it’s Mercury in Retrograde. Maybe it’s the change of seasons. Probably, it’s a mix of all of it.

We bundle ourselves up during winter, cocooning in hibernation. Then comes the loosening of Spring. More sun. Warmer temperatures. More action. All wonderful. Yet, after the stillness of winter, it can feel somewhat disruptive, distracting, discombobulating.

Transitions of any kind can be hard. Transitions mean change. And change can throw us off track, making it harder to spring into action. Grounding and settling your energy is what will give you the power to reboot and reenergize.

Here’s what to do to feel more grounded, so you can give yourself a nice powerful jump-start.

Meditate — Meditation will help bring you back to center. Consistent meditation changes your brain, making it more adaptable to stress. It will help you feel more grounded, less distracted, and more able to navigate transitions. Start with 5-10 minutes at a time. Add mini meditation breaks to your day to help you stay centered throughout. Try Insight Timer for free guided meditations and a meditation timer.

Go to bed early – Good sleep is essential to reset your energy supply. Turn off electronic devices. Let your energy settle. Sleep in a dark room. Make up for lost sleep.

Walk in Nature – Walk on the softening Spring earth. Sense yourself grounding with each step. Breath the air. Smell the air. Notice life emerging. Merge with the energy of Spring. Allow it to reinvigorate you.

EFT Tapping – Tap a few rounds around the points to help yourself clear away distractions and anxiety. EFT Tapping is one of the most effective techniques for lowering cortisol, the major stress hormone. Lowering cortisol will help you feel more relaxed. It will also help you release ‘false’ energy that keeps you wired. For an illustrated diagram of the tapping points, click here.

Get out of Your Beta Brain — Beta brain wave state activity is very busy, and can lead to distraction and worry. Use techniques such as EFT Tapping and the Heart Breath Meditation to drop into a deeper, calmer alpha brain state. It’s from this deeper, calmer place that you can feel inspired to take new action. For videos on how to use EFT Tapping and Heart Breath, click here.

Get Creative – Nourish and awaken your senses. Follow your intuition, and do something that will help you drop into creative, effortless flow. In this space, let go of how things should be, and allow yourself to be reinvigorated by your own creative power.

Nourish Yourself — Springtime is time to detoxify. Detoxify your diet with plenty of water,
leafy greens, colorful veggies, seaweeds, and probiotic foods. A diet rich in plant foods is anti-inflammatory, and helpful for allergies. Herbal teas such as Nettle, Ginger, Rooibos, Peppermint, can also be helpful. By cleaning up your diet, and clearing out the toxins, you will feel energized to move forward.

Happy Spring!

In Gratitude,

Marian

Need some encouragement to help you get going? Contact me.

Relax & Recharge Tips

December 7, 2018 by Marian Buck-Murray Leave a Comment

During the holiday season, it’s easy to feel depleted, especially if you’re a sensitive person. At a time that feels stretched and overcrowded with obligations, it’s crucial to relax and recharge. Here are a few tips to help.

Meditation —Meditation helps change the brain to make it more effective in times of stress. Find what works for you. Even 5 minutes at a time will help.

Breathe — Deep breathing, from the belly, helps to stimulate the vagus nerve, and turn on the relaxation response.

Take a Magnesium Salt bath — Magnesium helps relieve tension, and revitalize the body.

Spend Quality Time Alone — Take a quiet-time-alone break, to nurture and nourish yourself.

Listen to peaceful, uplifting music. — Choose a favorite from your collection. Or, try the Insight Timer app for a nice variety.

Use the Heart Breath — This will help you get out of a busy mind, into the peace and calm of your heart. To learn how to use this breath, click here. (Once on this page, scroll down for the heart breath video)

Try EFT Tapping — Tapping on your karate chop, and other points, will help you feel more centered and relaxed. For a complimentary Peace and Calm guided EFT Audio, click here.

Spend Time Outdoors — Soak up the fresh air and natural beauty.

Move — Stretch, exercise, do yoga, go to the gym, dance, walk. Movement will help you feel more energized and alive.

Eat green — Green vegetables are full of minerals that will help revitalize your system.

Reduce or Limit Caffeine, Refined Carbs, Alcohol — Caffeine will overwork your adrenal glands, making you feel even more tired. Refined carbohydrates will cause a spike and drop in your blood sugar, draining your energy. Alcohol is quite depleting.

Get enough sleep — Sleep in a darkened room, with minimal, or no, electronic devices.

Use what works for you. Weave moments of relaxation throughout your day. You’re worth it.

In Courage,

Marian

I’ve created some holiday specials on session packages, click here to learn more.

Let Go of Family Triggers So You Can Bring More Joy to Holiday Gatherings

November 30, 2018 by Marian Buck-Murray Leave a Comment

Family gatherings can be wonderful. They can also trigger a host of uncomfortable feelings such as resentment, jealousy, anger, sadness, helplessness, etc. No matter how old we are, or how many years have passed, it can sometimes feel as though we’re walking into a trance, where we have no choice but to revert back to our old family roles.

Certainly, the healthier we are emotionally, the easier it is to navigate the family landscape. We might even feel as though we’re ‘over’ whatever issues we faced in the past.

But just in case any remnants of those old patterns and feelings get triggered, here are some tips to help your time with family feel easier, and more joyful.

Before You Go:

Try Ho’oponopono – Ho’oponopono is a Hawaiian prayer that’s useful for forgiving old wounds. It can be used to clear resentments and negative feelings towards anyone, including family members. To use Ho’oponopono, bring someone to mind, hold your hand over your heart, and repeat the words: I’m Sorry, Please Forgive Me, Thank You, I Love You. It doesn’t matter if you feel you were ‘wronged’ by this person. By repeating this mantra, you will help yourself release negative feelings towards the person.

Send Love — There are a number of meditations which you can use to send love to your family members. You can use the heart breath meditation to create a field of heart energy which you imagine you are extending to family members. Also effective is the Eco Meditation, created by Dawson Church. In this meditation you can imagine sending a beam of love and light to a family member. To learn how to use the eco meditation, click here.

Use Creative Visualization – Use creative visualization before an event to imagine it going smoothly. Don’t be concerned with too many details. Instead, imagine yourself feeling relaxed and happy. Imagine peaceful conversations, and laughter. This type of visualization will help you feel more relaxed about the event, and it will make it more likely that you will act in the way you desire, even if others don’t.

EFT Tapping – EFT Tapping is a wonderful tool to help reduce any anxiety you feel about a family event. In addition, EFT can be used to release specific feelings towards family members. For a video to learn how to use EFT Tapping click here. For one-on-one guidance in EFT to assist you in navigating a family issues, contact me.

While You’re There

Focus on Beauty — Be truly present with your family, and your surroundings. Show your heart-felt appreciation for any food, gifts, decorations, etc. Take time to look at each family member and guest. Find something you admire, appreciate, love, like, or are willing to lovingly accept about each.

Don’t Engage with Drama — It’s easy to get triggered by family members, and it’s easy to react in an old, habitual way. Remember that everyone, including your family members, has their own triggers. Disengage with the need to react to someone else’s trigger, to avoid reverting to old reactive patterns. Be mindful of these patterns. When you feel triggered, or when someone else is triggered, notice the trigger, and allow the intensity of it to pass before responding. This might mean stepping away for a moment, counting to ten, breathing deeply, or tapping. Coming back to a place of inner peace will help you communicate in the kindest, most effective way. *See note below

Get Curious – It’s likely you usually feel most comfortable talking with certain family members over others. Step out of your comfort zone and reach out to those you tend to avoid. Get curious about their lives. Open your heart, and your ears, to listen to what they have to tell you. Reach out to make the connection, instead of waiting for someone to do it first.

Honor your needs with self care. Finally, take care of yourself. Family gatherings can be overwhelming. Between the work, the anxiety, the emotions, the late hours, it’s easy to get overly saturated. Especially if you’re a sensitive person. Taking care of yourself might mean taking a walk outside, excusing yourself for a quick meditation, leaving early, or sitting quietly in a darkened room for a bit. For extended gatherings, weave moments of self-care throughout.

In Peace, Love, and Gratitude,

Marian

*For an abusive or volatile situation, emotional or physical, give yourself permission to decline the invitation, or leave early when necessary. Seek help when needed.