Marian Buck Murray

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

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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.

 

 

Filed Under: EFT (Emotional Freedom Techniques), Uncategorized Tagged With: align with your center, alone time, creating priorities, eft practitioner, EFT tapping, get centered, get grounded, highly sensitive, how to get centered, letting go, matrix reimprinting, meditation, overresponsibility, prioritizing, self-care, sensitive and empathic, yoga

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

How to Shine When You Feel Like Hiding

January 3, 2018 by Marian Buck-Murray Leave a Comment

 

As I write this, it’s the first week of January, 2018.  Time to get back into the swing of work.  A new stretch of life beyond the overload of the past year.

Emerging from the bliss of vacation time, the comfort of hibernation, or the avoidance of reality, can feel enormously difficult.  I know the struggle all too well. Stepping out of hiding can feel scary.

But, as scary as it is, sooner or later our hiding places get stale, and uncomfortable, and we’re presented yet again with the decision to go deeper into hiding, or step out and shine.

I know the seduction of a comfortable hiding place. I also know the danger of staying too long. I’ve had to re-emerge into life too many times to count.

The good news is, it can be easier than you think to awaken your spirit from its slumber. Here are the ways I’ve found to help myself awaken and emerge into a place of shining:

Cleanse Your System –  Cleansing your system will help wake up your spirit.  Ease off sugar, caffeine, alcohol, and wheat. Drink lots of water, eat plenty of green veggies, and increase your consumption of probiotic foods.  Detoxifying sea vegetables, miso, and green tea will help you shift your tastebuds towards healthy food choices.  Salt baths will help detoxify your system.  

Get Comfortable Feeling Uncomfortable — Be present with yourself as you move through your day. Notice when and where you have the urge to hide, or avoid something.  Instead of hiding, or avoiding, stay with your feelings, or release them, using one of the techniques mentioned below.  Keep moving forward.  Action will help dispel your discomfort, and increase your courage to stretch even further.

Clear Your Energy — Use energy tools such as EFT Tapping, Meditation, Heart Breath, Yoga, Qigong, and Reiki, to clear unwanted feelings. Often, we can feel overloaded by other people’s needs and negative energy. Combine this with our own stuck emotions, and it can feel impossible to move forward. These energy techniques will help you cleanse and strengthen your energy, making it easier, and more enjoyable to shine.

Ignite your Passion – Read, watch, listen, do, whatever it is that lights you up.  Be vigilant about maintaining fuel for your fire. Often, in hiding, we allow our inner flame to become nearly extinguished, making it difficult to emerge. Special attention to your unique creative expression and desire is necessary to re-ignite your passion and inner power.

Use Creative Visualization — Sit quietly, close your eyes, and breath deeply. Imagine a ball of golden light (or any color you desire) over the top of your head.  Allow this light to flow down into and around your body. See the light cleansing and releasing whatever needs to go.  Notice that as the light cleanses you, your inherent brilliance begins to emerge. Allow the light to radiate beyond your body, forming a beautiful field of your personal essence all around you. Stay with hthis visualization as long as you like.  Emerge with the sense that you’re radiating your inner light.

Step Forward and Shine– Start where you feel safe and encouraged, whatever this means for you. Stretch from there, in the direction that feels best for you. Choose your pace. Choose your style.  Just keep moving forward.

We need your light!

In Courage,

Marian

I’d love to help you emerge from hiding.  Contact me to learn more about how EFT Tapping and Matrix Reimprinting can help you re-ignite your passion, power, and courage. 

Filed Under: EFT (Emotional Freedom Techniques), Uncategorized Tagged With: cleanse, clear your energy, come out of hiding, creative visualization, EFT tapping, heart breath, hiding, inner light, matrix reimprinting, meditation, shining, yoga

When It Gets Hectic, Get Centered

December 11, 2015 by Marian Buck-Murray Leave a Comment

Japanese zen garden with stacked stones and orchid flower

When things get hectic, I know how easy it is to get thrown off balance.   And when I’m off balance, everything feels harder.

It’s those times when it’s really hard to stay centered, that I know I need to pay more attention to my self care. No matter how hectic things feel, or how little time I believe I have.

It’s a struggle, sometimes, when I would just just rather zone out. But it’s the practice that brings me back to center, every time.  And it’s this practice that helps me keep my peace.

Here’s a quick list of helpful centering practices– I use a combination of some or all each day.

Morning Meditation — A silent meditation, a guided one, or one with music such as Wayne Dyer’s I AM Wishes Fulfilled.  15-20 minutes.

Morning Pages — Three handwritten pages, free-flow, before breakfast.

Nature Walk — As little as 15 minutes can do wonders for a scattered mind.

Yoga —  Helps strengthen, center, and unite your body, mind and spirit.  Even a short warm-up routine can be enough to keep you centered throughout your day.

Spring Dragon Tea — Made from the herb gynostemma, this tea is perfect for boosting stress relief and focused energy.  Manufactured by Ron Teeguarden’s Dragon Herbs.

Afternoon Still Time — Quiet time, with no distractions, except maybe a book. Or perhaps even a 15-20 minute snooze.  Wonderful for clearing and rejuvenating a busy mind.

Evening Inspirational Reading or Listening — So helpful for those truly stressful days.  Tuning into inspirational authors, poets, speakers, and musicians is a soothing way to come back to a place of centered calm.

Evening Tapping — A quick round of tapping, at the end of the day, helps me clear away distracting residue.  For an illustrated description of the tapping points, click here.

Heart Breath — One of my favorite ways to get out of my head and into my heart. This technique involves deep breathing, and uses the heart’s energy to calm your busy mind.  Click here for a short heart breath audio meditation.

So here’s the deal.  It might feel hard to commit to even a couple of these suggestions.  But do it any way. It will make all the difference to help you stay centered, and happy, especially in hectic times.

Be Well,

Marian

Click here to apply for a free, 30-Minute Unleash Your Creative Genius Clarity Call.

Filed Under: EFT (Emotional Freedom Techniques), Uncategorized Tagged With: centering practices, EFT tapping, heart breath, heart breath audio, hectic times, meditation, Spring Dragon Tea, stress relief, Wayne Dyer Wishes Fulfilled Meditation, yoga

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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

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