Creating Calm Out of Chaos

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How can we feel calm when there is so much turmoil surrounding us?  How do we come to terms with the chaos?  Many of us are still grieving over the tragedy in Dallas with the slain offices and the shootings.  We are deeply saddened by the mass murder that took place in an Orlando nightclub.  Watching 24-hour news is no way to absorb the turmoil, either.

We also are witnessing a vicious presidential election where tensions are running high on both sides.  We are constantly hit with a barrage of attacking images and quotes, repeated over and over.  At some point, we have to go inside ourselves and ask, “Is there anything we can learn or do?”

They say that change begins with each one of us.   We can ask ourself, “How can I be more civil in this world of tension, or how can I bridge my own conflicts?”  Or, “How can I see my neighbor as myself and settle tensions in my community?”  Otherwise, it will continue to tear at our hearts.

If we are not in control of larger events, then we need to release them.  We can pray for strength and send peace to those suffering.  It’s better to step away from all the news and discover a higher source that can help us through these darker times rather than to live with anxiety and fear.  We can meditate and be still in silence.

I also have a guided meditation program that helps anxiety.  This audio program is called “Embrace Love, Release Fear” and helps you fall into a deep state of relaxation, where you will feel unconditional love then release all troubles and burdens.  You are then empowered to envision what life can be without limiting beliefs.

I invite you to experience more calm instead of chaos.  Put in the discount code “calmnow” and receive 20% off any of our audio programs through August 1st.  Just go to our website Heart Talk Now,  or click “Let’s Get Started!” for a custom mediation session.

Wishing you more peace!  Please share this and let calmness spread!

Heart Talk: What if This Were Your Last Day?

Happiness consists of living each day as if it were the first day of your honeymoon and the last day of your vacation.” ~Leo Tolstoy

This goes beyond meditation, it’s an exercise in opening your heart to all that is.  If you knew this would be your last day, would you waste time worrying about everything you might not finish on your to-do list?  Would you spend your last precious moments dwelling on a minor setback? Would you hold a grudge about that fight or misunderstanding?  Or would you take time today to tell the people who are close that you love them?

If you knew this would be your last day, would you be hard on yourself for your mistakes, imperfections, or struggles?  Would you make a point, or make a difference? Would you do something, or say something that you’ve been waiting to do or say? Would you listen to people with a stronger focus, taking in every last word? Would you say yes to what you really want and no to what you don’t? Would you give yourself every opportunity to enjoy the people and things you love?   Would you look at life with a new sense of appreciation?

Take a deep breath, close your eyes, and then see this day brand new as if this is the first day of the rest of your life. Think about a happy baby who first experiences life.  Wipe the slate clean. Allow a healing light energy to take the pressure off. Open your heart.  Release and let go.  All is well.  Put a smile on. Today is a new opportunity to be you in love and gratitude!  (Photo from my niece Jaime with love!)

Wishing you peace!

Let Go of Worry with Meditation

Meditation and being more mindful can help lower your level of anxiety.  While fear can protect you from a REAL and PRESENT danger, worry and anxiety arises from a PERCEIVED threat.   Worrying can wreak havoc on your physical, mental, and emotional well being.

Practice these tips if you are a worrier:

Tip 1- Meditate.   When you meditate or do Guided Imagery, your brain moves into Alpha and Theta states that calms down the Amygdala part of the brain, “fear or flight.”  Meditation increases the alpha and theta brain wave activity. Extensive research has revealed that these relaxing waves reduce stress and anxiety.

Tip 2 – Be here, now – You can do this by taking a few deep breaths in a row.  The vast majority of time we worry about things that have already happened or will never happen, which robs us of the joy in the present moment. Practice mindfulness by focusing your attention on the here and now.

Tip 3 – Set aside time to worry – Instead of worrying all day, designate a 30-minute period of time If you find yourself worrying outside of that time, force your mind to another topic. Get creative, find solutions to your worries and then confront them head on.

Tip 4- Let go of control – Accept that some things are outside of your control. If you decide that there’s nothing you can do to change a situation…accept it and then let it go. The “Serenity” Prayer can help, “Change the things you cannot change and the wisdom to know the difference.”

Tip 5 – Cultivate appreciation – Practice an attitude of gratitude. You then shift your energy into a more positive space and open yourself up to experience more joy and love rather than stress. It also helps to plan fun and relaxing activities throughout your week with family and friends.  Less worry, more joy!

Wishing you peace!

Stress Relief at the Holidays: Meditation Tips!

Are you worried about what gifts to buy or what to bring to your next holiday party? All of the “To-Dos that needed to be done yesterday?!” We have some stress relief tips to get you through the holiday season through meditation and mindfulness techniques.

During this time of year, many of us feel stressed. According to a survey in Consumer Reports, here are the top “Holiday Stressors”: crowds and long lines, gaining extra weight, getting into debt, gift buying, and seeing certain relatives. While stress may seem unavoidable, you can change your response to these stressors with a few simple mindful and meditation tips. Try some of these tools when you would normally feel stressed.

  1. Release expectations. Let go of perfection. Repeat after me: “I am not Martha Stewart.”   Let go of buying the perfect gift, or decorating the perfect house. We are a blend of perfection and imperfection. Appreciate the meaning of the holidays, and be grateful for the beauty of family and friends. These are true gifts!
  2. Take mindful breaths. When feeling stressed, stop and take a breath. Notice the present moment. Take 4 deep cleansing breaths, hold for a count of four and exhale on a count of four. You will become more present. You can do this anywhere. Waiting in long lines or at a holiday gathering.   Remember to just stop and take a breath.  This is a small way to stay mindful.
  3. Meditate or do Guided Imagery during this time.  Any moments of peace will help your well-being! Meditation doesn’t mean chanting “om” and sitting cross-legged. Sometimes it can be peaceful spending some time alone, relaxing to music. Or Meditate on the words, “I am calm.  I am relaxed.”  Remember your own self-care during the holidays! At Heart Talk Now, we offer “Stress Buster” a 12-minute Guided Imagery audio program–perfect during the holidays or anytime!

Enjoy the holidays and give the gift of wellness!



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