meditation | Marian Buck Murray

Lighten Your Load

May 29, 2023 by Marian Buck-Murray Leave a Comment

As we approach summer, we’re called to lighten up. Lighter clothing, lighter bedding, lighter foods. And sometimes, a lighter workload. You know the drill. We loosen and lighten up, in order to celebrate the freedom of the season. Time to let go of the same-old, same-old, and welcome in something fresh.

When we’re weighed down by the past, it’s difficult (or impossible) to feel lively, happy and free. Unprocessed limiting beliefs, hurts and resentments interfere with our daily lives. Sometimes it can feel like ground hog’s day, every day. The same pattern, the same routine, on continual repeat.

When old patterns don’t change, or new plans don’t hold, there’s usually something from the past that’s holding us back. Processing old pain and outdated beliefs is key to shifting limiting patterns.

Following are some ideas to lighten your load:

Resentment – Take a look at where resentment shows up in your life. Old, festering resentments can impede the success of meaningful relationships. Even when the resentment has nothing to do with the people involved.

Acknowledging that you feel resentment is the first step in letting go. You might find it hard to admit to resentment because you think you’re wrong to feel it. Yet, resentment is very common. It arises from being wronged or hurt, and/or feeling helpless to change your experience. The resulting disappointment, anger, and frustration, if not processed, will contribute to feelings of resentment. Ongoing resentment will affect the way you communicate and relate with others.

Letting go of resentment will help you create more peace and joy in your relationships. Meditation, EFT tapping, therapy and forgiveness practices such as ho’oponopono are powerful tools to help you loosen the grip of resentment. Try what works best for you.

Outdated Beliefs – It’s the beliefs that we don’t even question which are often the most outdated. Though these beliefs might have nothing to do with our current circumstances, they can impact them in a negative way. We hold fast to outdated beliefs because they’re what we’ve always believed. For example, beliefs formed in childhood, such as ‘I’m not wanted’, or ‘I’ll never be good enough’, will exert enormous pressure on our lives. We keep on believing the falsehoods – despite mountains of evidence to prove otherwise

Observe your beliefs, no matter what they are. Determine which ones are worth keeping, and which ones hinder your growth. With each, look to the past to see where, and from whom, the belief might have originated. Create a list of beliefs you’d rather have, and look to role models for evidence that these new beliefs are indeed possible.

Explore practices such as meditation, journaling, affirmations, EFT tapping, coaching, or therapy. These tools will help you release outdated beliefs, and reinforce new beneficial beliefs. Create a system that works for you.

Resistance – Resistance yields resistance. It builds, and it builds, until it feels like an insurmountable wall. Often, the resistance is far more intense than whatever we’re resisting.

Resistance feeds upon fear, and the stories we tell ourselves. Acknowledging that resistance is a collection of feelings and thoughts, and not the thing you’re resisting, is a first step in moving beyond it.

Next, looking deeper into the nature of your resistance will make it easier to resolve. For example, is there fear that something will be too hard? Or that you will feel vulnerable in an unwanted way? Or that you will be rejected, criticized, embarrassed, hurt, or overwhelmed? Deeper understanding will help lead you out of resistance.

Proceed with an encouraging, non-judgemental mind. Keep your eye on the prize, and focus on how you’ll feel when you take action. Take a step, and then another, to build your momentum. Happily, resistance often disappears once you’re actually doing what you were resisting.

In addition, of course, meditation, EFT Tapping, movement, coaching, and therapy, will all assist you in moving forward.

Emotional heaviness zaps vitality, and squashes any sense of true freedom. Resentment, outdated beliefs, and resistance will drag you down. Period. Try some of the tools mentioned in this blog, or any others that work for you, to lighten your load.

Release your way forward into more happiness, peace, and joy.

Peace,

Marian

Procrastination: What’s it really about?

October 21, 2022 by Marian Buck-Murray Leave a Comment

If you ever feel frustrated with your own procrastination, I know the feeling. Procrastination can be very seductive, and it might feel impossible to resist. Whether it shows up as busy work, succumbing to addictive distractions, or doing nothing at all, it can be a mighty fearsome beast.

As if the results of procrastination weren’t punishing enough, we top it off by beating ourselves up. We say things like: I’m so lazy. I never get anything done. I’ll never get ahead… so why bother? It won’t work anyway. I’m such a screw-up. All of this feels pretty crappy, to say the least.

So what to do when the to-do list feels too hard to accomplish? Or when you don’t have a clue of what to do. Maybe you know what you ‘should’ do, but it’s the last thing you want to do. Perhaps you feel like there’s far too much to do, so why even try.

There are many reasons we use to justify procrastination. Some might be completely justified. Yet, ongoing procrastination will hold us hostage until we do something about it.

What I’ve found, is that procrastination is seldom solely about the willpower to accomplish more. Sure, some of our habits might look like a lazy lack of willpower. Yet, typically, somewhere underneath it all, there’s fear. Fear that might be hiding, or perhaps camouflaged, but strong enough to keep us stuck in procrastination.

The most common of these fears include: Making a mistake. Being rejected. Shining too brightly. Being incompetent. Not being enough. Being too much. And so on.

What I suggest, when you feel stuck in procrastination, is to proceed with compassionate for yourself. Beating yourself up will only serve to make you feel worse. This, of course, can lead to even more procrastination. Or, a flurry of over-activity, followed with a backlash of procrastination. (I’ve done it all…)

What if procrastination is actually a call to look more deeply within.

What if it’s a call to ask ourselves, what’s triggering me? What am I afraid of? What do I believe about myself? What do I believe about the tasks at hand? Asking questions is what helps us clarify our blocks and limiting perceptions.

So, once we find our blocks and limiting beliefs — what’s next?

I highly recommend using EFT Tapping as a tool overcome the emotions and beliefs which underlie procrastination. Meditation, matrix reimprinting, somatic work, journaling, and/or reaching out to a healing professional are very helpful as well. Combine your preferred tools and resources to begin resolving the inner conflict which keeps you stuck. I truly believe that until we resolve the issues plaguing us from within, we can only go so far in life.

What I suggest, is to proceed one step at a time. Sometimes the to-do list might look unwieldy. Impossible, perhaps. Yet, starting with one small action will help build momentum. Start with one doable task from your list. Add to that an underlying fear, and use tapping, meditation, or your preferred method, to help it release.

It’s important to take action towards both the tasks that need doing and the limiting beliefs and feelings. Doing one will help build momentum with the other. For example, accomplishing a task will help you feel better about yourself, and diminish fear. Releasing fear and limiting beliefs will enable you get more done.

Start where you are. Start with something. Start with one action, one fear. Build momentum, and go from there.

Here’s to your success!

Peace,

Marian

For a Tapping Video to Help You Get It Done, Click Here.

Need help getting unstuck? I’m here to help. Reach out.

Get Centered When Life Feels Scattered

September 21, 2022 by Marian Buck-Murray Leave a Comment

“I have too much on my plate.” “I’m being pulled in so many directions.” “I feel so scattered and overwhelmed…”

This is what I hear so often from my friends and clients. Most of them, as the sensitive, empathic people they are, feel responsible for much more than is truly necessary. This includes other people’s emotions, behavior, expectations, over-all well-being, and more. And then there are the daily tasks, workplace duties, volunteer obligations, and various family and friends who are calling for attention.

When we’re pulled in different directions, stretched beyond our limits, we get pushed off center. However, it’s when we’re centered and grounded that we can focus on our priorities. In order to make meaningful progress in life, finding center is paramount. It might feel impossible, but it’s not. It might feel easier to try to handle it all, but it’s not. Getting grounded and centered, is truly the way forward.

Following are some suggestions to help you get grounded and centered when life feels scattered:

Set the stage for the day ahead.
Allow time for yourself in the morning — before your mind fills with the worries of the day, and before you check your phone. If necessary, go to bed earlier so you can rise earlier, without scrimping on sleep. Use this time, even if it’s only 10 or 15 minutes, to meditate, write, take a walk, or do something which helps you connect with yourself. Find a rhythm which feels doable, enjoyable, and centering.

Shift your vision from all that ‘needs’ doing, and towards what’s most important right now.
Acknowledge that you have a lot on your plate, but that you can’t do it all right now. Decide what you can let go of for now. Tune in, and ask yourself what are the 3 (or 2 or 1) most important things for me to accomplish. Sometime before the end of each day, decide upon priorities for the next day. Start you day with a plan.

If you’re struggling to clarify priorities, perhaps you’re assuming that everything is a priority.
Take the time to tune in to see what might be clouding your vision. Ask yourself any of the following: Am I trying to please someone else? Am I trying to prove myself? Why does this matter so much to me. Is this really my responsibility? How will this be beneficial for me? How could this harm me? Is this in alignment with what’s truly important right now? Is this in alignment with my values? Develop a practice to help yourself let go of what obscures your vision. If you need help, contact me.

When you feel overly distracted, or overwhelmed, take a few minutes to ground yourself.
Get into your body, and out of your head. If possible, go outside. Feel the earth under your feet. Breathe deeply to clear your lungs. If you’re inside, exercise your core and lower body muscles. Tap your heels on the floor, march in place, jump up and down, all with the intention of grounding and centering yourself.

Most importantly, remember that when life feels scattered, it’s time to take extra good care of yourself. If you’re a sensitive, empathic person, you might believe you have to put others first. Yet when we consistently put others first, ignoring self-care, we burn out.

It’s amazing what even small pockets of self-care can do to bring us back to center. Self-care can be woven in throughout the day. It’s in the nourishing foods we eat. It’s in the nature walks, the meditations, the naps, the yoga, the good night’s rest, the visits to healing practitioners, and time spent with art, and music. When we feel well cared for, it’s easier to focus on what’s most important, and easier to let go of what’s not.

Wishing You Inner Peace,

Marian

Contact me to learn how EFT Tapping and Matrix Reimprinting will help you feel more centered, and at peace with yourself.

Resolve Inner Conflict

July 13, 2022 by Marian Buck-Murray Leave a Comment

It happens. You make a decision. It feels right. It feels good. Then 30 minutes later, doubt creeps into your mind. No, you think, this is the wrong decision. There are so many reasons why this is the wrong decision. Back and forth you go. Yes. No. Yes. No.

Inner conflict is no fun. It can be confusing and cause us to shut down. Often, when we can’t make a clear decision, it feels better to do nothing at all. Sometimes this is the right solution. Sometimes it’s not. What’s important, however, is to look closely at the inner conflict.

Inner conflict occurs when two or more parts, or shadows, want control. Typically, each will have a different goal. One might be the adventurer, eager to go out and explore. Another might be the worrier, who wants to stay safe, and hidden. Still another might be pestering the adventurer to take part in risky behavior.

These shadow parts often get triggered when confronted with life’s stressors and big decision. When triggered, they can throw us into a flurry of self doubt and second guessing. As they pull us back and forth, they show us the places where we need healing. Until these shadow parts are healed, they will continue to get triggered, and seek control during times of stress.

Inner conflict calls for conflict resolution. Without it, it’s hard to make progress. It’s a matter of helping our frightened parts feel safe, supported, and empowered. It also means helping the more critical, pushy parts to feel content with what’s most beneficial for us.

In order to resolve inner conflict, we must start with curiosity, acceptance, introspection, and commitment. It’s about listening to the shadow parts which are influencing our lives. Which ones win most often? Which ones are pushed aside? Which ones are unduly influenced by other people’s opinions?

Conflict resolution means listening to all sides, and doing the work to create consensus. Sometimes, this work is best done with a healing professional.

When we resolve our own personal conflicts, we bring clarity to our challenges and decisions. We find beneficial solutions. We create a sense of inner strength and unity. This helps us build confidence, momentum, and inner peace. It’s well worth it!

Helpful Practices for Resolving Inner Conflict Include:

Meditation – With meditation, you can train yourself to notice the differing thoughts and feelings which arise during your practice. This will help illuminate conflicts to address.

Journaling – Use writing to dialogue with conflicting parts. Ask questions. Get to know your inner shadow parts — their motives, goals, fears, and dreams. Ask what they need in order to resolve conflict.

Heart Breath – The Heart Breath helps you drop out of a conflicted mind, into the peace of your heart. Using this breath will help you clarify true priorities and desires. To download a free Mp3 of my guided Heart Breath, enter your information in the box to the right of this post. Or, listen to it on Insight Timer.

EFT Tapping – EFT Tapping is helpful for releasing the emotions associated with triggered shadow parts. To learn more about EFT Tapping, contact me.

Matrix Reimprinting – This technique facilitates a deep connection with shadow parts, in order to help transform outdated beliefs and pent-up feelings. To learn more about Matrix Reimprinting, contact me.

May you find peaceful resolution for all of your conflicts.

Peace,

Marian

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