Vegan Tomato-Broccoli Alfredo with Cashew Sauce

Tomato-Broccoli Alfredo with Cashew Sauce

(So quick and yummy I wanted to share!)

1 cup raw cashews (soaked in 2 cups boiling water)

1/4 cup water

2-3 cups fresh tomatoes  (approx.)

1 tsp. Sriracha Hot sauce (or to taste)

3 whole stalks broccoli cut into bite-sized pieces (about 2 1/2 cups)

1 tsp. salt (or to taste)

5-6 ounces whole grain medium pasta shells

1. Boil 2 cups water.  Pour cashews into the pan and cover for 35-60 minutes*.  Drain.

2. Start the water boiling for the pasta.  Add the pasta and boil according to package directions.  Drain.

3. Blend the cashews on high with 1/4 cup water, adding the fresh tomatoes (cut or whole, depending on size and the type of blender you have) until the sauce is smooth and creamy.  Add more tomatoes as needed to get the desired consistency. Add the hot sauce and salt. Blend until smooth.

3. Steam the broccoli for 3-4 minutes. 

4. Combine the tomatoes, broccoli, and pasta, stirring gently.  Salt and pepper to taste.

Serves approximately 4

Enjoy!!!

(*To make it even faster you can soak the cashews overnight or all day rather than quick-soak.)

Relieve Stress with Rockin!

Trauma keeping you awake?  This may help you sleep like a baby!

Someone I worked with saw me the other day and wanted to tell me how much this method has helped her sleep.  She has a history of significant childhood abuses.  She got a rocking chair recently and started rocking 20 minutes before she went to bed.  She said it makes her so relaxed---more relaxed than she ever remembers being.  She gets in bed and wishes she could stay awake and enjoy the relaxed state she is in, but she is so relaxed that she goes into a deep restful sleep.  She said she is sleeping better than she can remember sleeping--pretty much ever.  She's sleeping like a baby!

This motion helps the brain stem.  I'm going to paste a clip from an article I wrote about this method some time ago.  Sweet dreams!

Good news: current research is finding success with trauma sufferers.  They have found that there are various movements that can help the brain handle the release and healing of traumatic incidents (even multiple traumas; see resources by Bruce Perry at childtrauma.org.) Some of these movements are: swinging, rocking, jumping on a mini-tramp, Tai Chi, therapeutic dancing S.K.Y breathing, etc. Hoffman (deceased trauma therapist) had her trauma clients rock in a rocking chair 20 minutes a day as they are going through therapy with her. Ms. Hoffman was also able to use EFT (and other modalities) in helping these sufferers heal in ways they never thought possible.  Rocking is an important part of their healing, as it has markedly increased the response rate. 

Building Self-Esteem (part 1)

This information is from McKay and Fanning's landmark book, Self-Esteem, 3rd Ed, an excellent book! (Combined with BSFF cuing, this approach can be extremely powerful!)

There are basically two self-worth categories: "situational" and "characterological."  Sometimes a person just has a situational problem or issue going on.  Many people will need to work with both categories, but here's a great start:)

There are 4 Situational Problems that Negatively Impact Self-Esteem 

1. The "Shoulda's" ("I coulda shoulda woulda!"--Beating self up relentlessly.)

2. Perfectionism (Not allowing mistakes and imperfections as a normal, growing part of life. You can even endorse yourself for having the courage to do something even if you make a mistake.)

3. Vulnerability to criticism (Work on not taking criticism personally--have a growth mindset and work on self-validation, acceptance, and considering where the criticism is coming from (is it a valid source?)) 

4. Non-assertiveness: It's ok that you have legitimate needs! Inventory your wants and needs. Work on putting your needs and your valid wants into words. Then work on saying those words and standing up for your validity as a person.  (It is also helps people when they focus on being grateful for what they do have:-).

Situational Self-Worth Work Bottom Line:

 Refute the critic, stop the thoughts (then change the thoughts), identify strengths (list & endorse), and accept yourself (trust in validity). Cue if you know how (see below.)

If you know BSFF then you can cue for failsafes and misbeliefs with each step.  Adding in scriptural truth can be SO powerful with cuing!  Read some positive scriptures into your phone and cue with them. Remember, use a juxtaposition, cuing on the negative thoughts, then thinking (or saying) the positive replacements and cuing on those. Toggle it back and forth, back and forth, until you start going right to the positive belief. Remember to end with the closing sequence (to seal the deal:-) at least morning and night.  I think you'll be amazed at the outcome.  More on this later!

New Information in Forgiveness Work

Forgiveness Work on a Deeper Level:

What is the "Memory Field?"

I've come upon something I understand to be the "Memory Field." It is where the Family Constellation Field and the individual's own DNA field intersect.  I see it as a point in the middle of 2 Celtic Weave lines, but it's certainly multi-dimensional.  It can be a failsafe area to clear in your forgiveness work. When you clear this field you're releasing a TON of information (aka "energy")!

This memory field is about the question of complete forgiveness--the "forgive and forget" kind. Clearing work like BSFF can be so deep that on some level we fear we will forget not only what happened to us, but the learning we received from that experience.  So we may be afraid to completely "forgive and forget." If we cue for it as a failsafe when we feel our forgiveness work is incomplete, this can be very powerful.

Through an answer to prayer, I realized that we can put the memories into a different sphere, or energy field, so that we can access the memory if needed and retain all of the learning we gained from it, but "forgive and forget" it completely.  With complete forgiveness, we change in a positive way and we don't need to remember it--just like God says if we repent He will "Remember our sins no more."

 See Jeremiah 31:33-34 "But this shall be the covenant that I will make with the house of Israel; After those days, saith the Lord, I will put my law in their inward parts, and write it in their hearts; and will be their God, and they shall be my people.
 34 And they shall teach no more every man his neighbour, and every man his brother, saying, Know the Lord: for they shall all know me, from the least of them unto the greatest of them, saith the Lord: for I will forgive their iniquity, and I will remember their sin no more."

Symptoms That May Indicate Long-Term Energy Reversals

What are some possible symptoms of long-term energy reversal(s)?  (Why do I seem stuck?)

• Depression and anxiety (and other mental illnesses)
• Chemical sensitivities or allergies (especially multiple allergies)
• Reversal of morality (believing right is wrong and wrong is right)
• Chronic deep emotions that are difficult to clear or resolve, such as:
• Anger, fear, deep shame, feelings of unworthiness, unforgiving, low self-worth, those involved with addiction, etc.
• Poor identity or even an over-identity getting into narcissism, high arrogance, etc.
• Difficulty in getting your words or meaning out when speaking
• Confusing your left with your right, visa versa
• Difficulty with spatial orientation 
• Reversing letter and numbers
• Gait is off: Restricted arm swing or homolateral arm and leg movements (left arm moves with left leg, right with right) when walking, or gait off in other ways
• Significant awkwardness or clumsiness in movement

What are some possible causes behind deep energy reversals?

• Raised by a mother (or father or guardian giving primary care) that has chronic or deep depression or anxiety (or abandonment of mother, etc.)
• Multiple ACEs (Adverse Childhood Experiences)
• Family trauma 
• Birth or in-utero trauma
• Virus
• Bacteria
• Certainly there are many causes---just look up causes for depression and anxiety and other mood or mental disorders.  THE MORE IMPORTANT THING IS THAT THE ENERGY REVERSALS CAN BE CORRECTED!

What are some possible ways to correct deep long-term energy reversals?

• Full Armor of God and Orientation Scripts (working through them and daily BSFF cuing:-)
• Donna Eden's Official Daily Energy Routine for 6 weeks to re-correct, then on a daily basis.
• Maintain a healthy lifestyle, in all areas of your life.  
• It seems that Contrasting Showers help this as well.  (aka "Contrast Showers"

What I've found is that the energy systems of those who are deeply depressed or anxious are not getting the replenishment from the earth (and thus from heaven--it is a healing cycle.)  The above correction suggestions can help the person become grounded and start receiving the renewal the body is meant to get from the earth and heavens.  (See this blog for an introduction to BSFF: https://embarklifecoaching.blogspot.com/2016/03/what-is-bsff-and-how-can-it-help-me.html)

Sources:

Energy Psychology Interactive: Rapid Interventions for Lasting Change:  David Feinstein, PhD

Addressing Deep Reverals--healing the reversed personality: Phil Mollon, PhD  (presented in the 16th annual ACEP conference, Phoenix, AZ.

Donna Eden's Official Daily Energy Routine

My own observations  

How Do I Know If I Need Family Constellation or Family Energetics Work?

What May Indicate the Need for Family Constellation (Family Energetics) Work?

Here are some things that may indicate that Family Constellation (Family Energetics) Work may be helpful to you and your family:
1. Abandonment, rejection: If you or someone is abandoned, rejected from, or left out of the family--or if someone was forgotten about or not talked about.
2. Emigration:  If you had an ancestor emigrate and it was difficult for them, they continue to long for their homeland, etc.
3. Sensitive to Injustices: If you are quite sensitive to injustice and easily pick up on other's emotions. (Many children are very perceptive and will sometimes take on the energy of "unjust circumstances" as their own.)
4. Business Failures and Loses: If you or your family have a continued pattern of business failures, business losses, job loss, unable to find a job, etc.
5. Ill-Health: If you or your family have chronic illness or another kind of health problem that doesn't respond to treatment.  Allergies may indicate need for Family Constellation Work as well.
6. Family Secrets or Family Trauma: If your family had any trauma or family secrets that were "thrown under the rug," affecting the balance and flow of love in the family.  Also, if there was family trauma that was not discussed in ways that healed the family.
7. Black sheep in Family or the Family Scapegoat: Being a Black sheep can often indicate the need for Family Constellation Work.  Black sheep often do what they do out of a child-like love for the family.
8. "What was excluded on the human level will be included in the Family Soul." So, if important matters of a parent or family were left undone, it may indicate need for Family Constellation Work.
9. Mental Illness: Sometimes the roots of repeated family mental illness can be found in Family Constellation Work.  i.e. Bipolar disorder, major depression, suicide (especially if it's repeated down the generational line), anxiety, trichtillomania, etc.
10. Inexplicable Emotional Heartache: If you have feelings that just don't seem to be your own, or if your own feelings seem out of proportion to what one would expect in the situation.
11. Divorce:  If your parents divorced (or if you yourself had an "ugly" divorce) and you felt like you needed to take sides, or you were asked to takes sides, etc.
12. Addictions: People with addictions are often deeply sensitive and may have taken on a lot of unresolved family suffering in an effort to help the family members.  I have found Family Constellation Work to show up often for people with addictions.

How Much Family Constellation Work Will I Need?
There isn't a hard, fast rule.  Some will feel improvement after the first session, others will need repeated visits until the issues in their Family System are all cleared up.  You're freeing up a ton of energy in a session, so it's worth it!

What I have found in Family Constellation Work is that the deceased family members seem to be deeply grateful when it is work that was done by "calling" or "assignment."  And when it is done with someone who has taken on hardships unnecessarily,  the Family Constellation members are grateful that the person is now at peace.  As John Payne says regarding those who take on the family energy unnecessarily, "the Souls of those [ancestors] who have suffered are unhappy when they see others take on or suffer a similar fate out of loyalty to them.  Just as our own parents wish us to flourish and be happy, so it is with Souls towards whom we have unbalanced loyalties.  For them, the loyalty neither serves them nor improves their situation.  Their greatest wish is that others within the family can be free to enjoy all of life's rich blessings."

This blog is not intended to be taken as medical or psychological advice.

Family Constellation, Family Energetics Work, and You

What is Family Constellation or Family Energetics Work?

Family Constellation (aka Family Energetics) work involves freeing bound up energy blocking the flow of love in the "Family Soul." The flow of love in a family generational line can be blocked when an ancestral family unit experienced difficulties that overwhelmed the capacity of the family to handle the ensuing emotions that resulted from those difficult events. In Family Constellation/Energetic Work, something occurred in the family setting somewhere back in the generational line that was not adequately addressed, processed, accepted, or that was completely ignored. This resulted in a loss of the flow of love in the Family System, and this imbalance in the Family Soul may continue until it is resolved through proper acknowledgement and processing. (It doesn't necessarily need to be ancestral though--if your own family had difficulties that weren't addressed you may benefit from Family Constellation work so it isn't passed on to your children. )

For example, those who do emotional/psychological work understand that if there is unfinished emotional business in an individual who dies, it can be passed on to that individual's children (manifest in many ways, physically, emotionally, spiritually, etc.) The same is true of the Family Soul: unfinished business may get passed on through the Family Soul, and a perceptive child in the family may take on that energy as their own in an attempt to help the Family Soul heal.  In most cases of Family Constellation or Energetics work, the individual really did not need to take that disruptive energy on--which can cause them all kinds of difficulties.  In other cases it seems the individual takes on the energy by "calling, or assignment", and one of their underlying subconscious life goals is to help heal the Family Soul.  (I have found this to explain "past life" and inexplicable personal issues in ways that make so much sense.!)  But Family Constellation issues can be cleared--and that's great news!!!!

I have found Family Constellation/Energetic work to be very freeing.  It releases a ton of pent up energy and seems to allow individuals to have much greater access to the love and help that their deceased family members want to give them.  Something interesting to note is that people outside of the family who did things to affect the flow of love in the family become part of the family constellation (even though they aren't family members.)  I find this very interesting because it underscores how important forgiveness is to the Family Soul--and the beauty of the Atonement on a whole new level.

What are some events that can create the need for Family Constellation (Energetics) Work?

1. Attachment Issues: Failures in childhood attachment bonding (for various reasons) of someone in the Family Constellation---this could go back several generations if the lack of attachment effected the family from that point on.  It is well-understood in Attachment Theory, that the unhealthy attachment affects relationships in a family system for a lifetime if not healed.
2. Parent/Child Seniority Switching: If for some reason the parent is unavailable (physically or emotionally) and a child becomes the parent's "parent" or "spouse."  This can create a block of a healthy flow of love in the family dynamics and create the need for Family Constellation Work.
3. Former Partner or Lovers excluded: This can be about unresolved emotions for a first love, a former spouse, etc. that blocks the flow of love in the family.  Small children have keen emotional sensitivities and can pick up on these things if their parents (or grandparents) still have attachment to former lovers, the ex, etc.  This can potentially block the flow of love in the family.
4. Major Injustices in the Family:  This injustice can go either way--if a grandparent (great-grandparent, etc.) was unjust with someone , or if someone was unjust towards them (i.e. a land swap that turns out to be unjust, plantation owners, arsonist who gets money for the fires they create, etc.)  This may affect the flow of love in the family, especially if the family hangs onto it with anger and unforgiveness. (Note: Remember, the need for work is only there if the injustice was not processed in a complete way--again, forgiveness is huge!)
5. Tragic Suffering in the Family:  These can be things like miscarriages, stillbirths, abortions, untimely deaths, suicides, murders, crippling long-term illness, forced emigrations, birth defects, etc.
6. Catastrophic Events: This can be combat remorse for veterans, natural disasters, war, survivor guilt of members who survive terrible events (like the holocaust), etc.
7. Perpetrator-Victim Abuse: Abuse in it's many forms.  This can be from a one-time experience or an ongoing abuse situation.  Family members down the constellation line may feel the need to atone for the actions of the perpetrator, or the victim may have carried wounds they found impossible to process.  So remember, the abuser and the victim are both part of the constellation because of how it affected the flow of love in the Family Soul. Also know that this can include forms of "ill-gotten gain" if you had an ancestor involved in dishonest or immoral gain (like slavery, immoral business dealings, etc.), or visa versa.

If we did Family Constellation (Energetics) Work with you, remember that we acknowledge their suffering, thank them deeply for all they've faced, all they have done for the family, and we gratefully free it and give it to the Lord (or the universe), or back to them.  Hopefully we can give it to the Lord, but some aren't ready for that.

Good Reads:
Family Energetics by Deborah H. Donndelinger
The Healing of Individuals, Families and Nations by John L. Payne
Health, Happiness and Family Constellations: How Ancestors, Family Systems, and Hidden Loyalties Shape Your Life and What You Can Do About It

This blog should not be taken as medical advice.

Say No to Your Addiction!

What Can I Do When I Am Tempted (or triggered) to Return to My Addiction?

1. Make a Plan, Work the Plan* (see suggestions below):  Notice and write down what "triggers" you.  Avoid these triggers if possible, and cue for the emotional/spiritual triggers.  Decide ahead of time what you will do when faced with triggers, especially unexpected triggers.

             * Make a list of all of the reasons why you want to overcome your addiction(s).  (cuing!*)

             * Read this list 20 times a day.  Record it on your phone and listen to it again and again. (cue)

             * Have your BSFF Quick Sheet handy for cuing.  If specific events or emotions come up, it's a good idea to cue for those specifically.

2. Command your Muscles to Act:  You see, your muscles can re-train your brain.  It has been found that you literally can act your way into correct thinking! So listen to your muscles as their actions train you in the correct response to your cravings. Exit the building--RUN! Don't even go into the room or building that contains the trigger or substance (or computer, etc.) if possible.  Command your muscles not to act on what your brain is obsessing about.

Command your muscles to stay still and breathe deeply, focusing on the mechanics of your breathing (and cuing!) Give commands to your muscles of what they will and will NOT do--and follow those commands.  Let your body know you mean it! Be the Boss of You!  And start cuing!  (Remembering to cue for the failsafes.  There are many failsafes when it comes to addictions.)

Set a Timer: You can resist for at least 5 minutes. Start to work your plan in those 5 minutes, and start cuing for the reasons you're triggered and craving.

3. ENDORSE!  Pat yourself on the back now.  NOW!  Endorse yourself for EVERY EFFORT TO RESIST IMMEDIATELY-- THE SECOND YOU RESIST!  Then CUE or EFT tap!

4. Statement suggestions: 

"It is now worth it to me to face the pain(s) of my addiction(s) and overcome my compulsion to use." (Cue) 

                "I allow the pain (emotional/spiritual events) that this addictive urge represents to be swallowed up in Christ ." (cue and remember it can be helpful to be specific if possible)

                "I allow God to replace my pain (specific if possible) with His love and peace (or other positive emotions such as security, serenity, etc." (Cue)

                 Continue to create statements cue as needed, and as inspired.
Always finish with your Orientation and Full Armor of God cues.

*These ideas may be helpful in making your plan:
1. Visualize being surrounded with God's Love and Light.  Put on the armour of light (Romans 13:12) (and cue using the quick sheet if possible--if not, just cue!)
2. PRAY for help, for ideas, for people you can reach to--pray!
3. LISTEN to beautiful music that uplifts and humbles and motivates you to resist the battles.  LISTEN to what the Holy Spirit is trying to say to you.  If you feel too far removed from the Holy Spirit, listen to what you would hear someone say who really believed in you at some time in your life.
4. SCRIPTURES: Use 3-4 scriptures that really motivate you to put on 3X5 cards, or in your phone...and CUE!
5. USE Your love of JESUS CHRIST AND GOD AS A SHIELD!
               * Put a picture(s) of Christ up to help you recall His Love for you, and your Love for Him.
               * Put Affirmation cards up with "I AM" Statements (for Afformations--put "why" in front)
                                 i.e. "I AM A DISCIPLE OF CHRIST." (cue)
                                       "I AM A CHILD OF GOD." (cue)
                                       "I LOVE JESUS CHRIST, AND HE LOVES ME." (cue)
                                       "I WILL PLEASE JESUS THIS MOMENT, etc." (cue)
                * Remember that the Savior will literally go before you as a shield:
                                      "..I WILL BE THEIR SHIELD" (D&C 35:14)  (cue)
                                      "THE LORD IS MY STRENGTH AND MY SHIELD." (Psalms 28:7) (cue)
                                      "...BUT THOU, O LORD, ART A SHIELD FOR ME...." Psalms 3:3 (cue)

Yes, you have many neuropathways to redirect--kind of like clearing a jungle path with a machete, so this may take some practice.  ENDORSE FOR EVERY GOD-GIVEN VICTORY!  And...
6. KEEP SCORE OF YOUR SUCCESSFUL RESISTANCE:  Really do this.  This part is extremely important!  On a piece of paper make a mark for every time you resist the temptation to use.  It's very important you report the number of successes to someone every day. Let them know how many times you resisted during the night and during the day. Especially report to God!  Set up someone right now to report to--needs to be a living, breathing person.  Your Mom, or Dad, a friend, or even better, a sponsor. Start attending a local recovery group. Check 211 for resources, there are many addiction recovery services in the community to help you find someone to help.

MAKE YOUR PLAN, WORK YOUR PLAN!
*Cuing refers to using the method, "Be Set Free Fast".  These tools can be effective alone, nevertheless, the BSFF approach will make them much more effective.

THIS BLOG IS NOT INTENDED TO BE TAKEN AS MEDICAL ADVICE!  THE AUTHOR ADVISES THAT YOU SEEK OUT HELP FROM A QUALIFIED PROFESSIONAL.

What Is BSFF and How Can It Help Me?

Dr. Larry Nims is a psychologist. He became discouraged as people returned with the same problems over time, even though they had both worked hard to overcome them. He felt like there must be a more effective way to help people get better for good.  Over years of study and prayer, he was inspired to develop the method known as Be Set Free Fast.  When I took the training in 2015, I knew that my years of searching for a better way were over. I had finally found what I was looking for! BSFF has changed my life, and I hope you will learn how to use it so it can change yours!

The way I like to describe how BSFF works is this: Have you ever played with a Kaleidoscope?  As you change the kaleidoscope, it goes into a completely different picture as you turn the shaft.  You will go from one view to a totally different view by turning the shaft.  Well, with BSFF it's like you're turning the shaft of a kaleidoscope, and you put in a new template.  You are shaking off the old beliefs with a "Cue Word", and then replacing them with truth and light.  (Instructions to your Subconscious Mind make the "Cue Word" have the profound effect it has.) It is a beautiful process--as beautiful as a kaleidoscope!  (No wonder we used to love those things!) BSFF works in the level of consciousness.  Our consciousness oversees our chakras and meridians, so doing proper work using BSFF can be profound.  I have learned that working with consciousness and awareness is like working with the light that projects into the kaleidoscope.

BSFF is a very language-based method.  Although language is not my forte, I have loved the language of the scriptures throughout my life.  So I came to realize I could bring my love of the scriptures into my BSFF methods.  I have been amazed at the results.

On Youtube Dr. Nims giving a short introduction to Be Set Free Fast (BSFF).  It seems too good to be true, but the process was inspired by God and is truly life changing.  It will probably take some study and training for the method to be as effective as it can be due to what Dr. Nims calls "Failsafes", which are basically the reasons we keep re-creating our problems and issues.  You can order Nims manual and a training online.  It will probably be most effective to work with someone trained in the method if you have real chronic problems, but hey, miracles happen:-)

How to Create a Feeling of Hope

This is in response to a question a friend asked me: "How do I handle it when my student attempts suicide?"  She didn't mean how to handle it professionally, but how to handle it personally.  How do we stay strong when others we love are hurting deeply?  Hurting themselves?

I certainly don't have all the answers, but this is what I do.....

1. I focus on being grounded and pray for help.
2. I do S.K.Y. (Sudarshan Kriya Yoga) breathing every morning.  I love this type of breathing and highly recommend the "Art of Living" breathing workshop if you can afford it.  If not, deep meditative breathing can be helpful (that's another blog for another day:)
3. When I am really needing to feel hope due to a specific situation going on, I listen to Dr. Mitchell Gaynor's Meditations for Sound Healing Cd.  He has a meditation on it called "Meditation for Creating Hope."  I LOVE that meditation! (I love the entire cd.)
4. Gratitude thoughts:  I think of every little thing I can be grateful for.  As I do this I start to feel these "happy thoughts" literally start flooding my brain with positive "chemical."  Below are some examples
   1. I am so grateful for this soft couch I am sitting on.  It cushions my body so wonderfully.  I am very grateful to have this couch.
   2. I am thankful for my nice soft bathrobe.
   3. Speaking of that, I am grateful for these comfy slippers I have on.  I remember when my brother gave me these slippers.
   4. I am so grateful for such a thoughtful brother that lovingly gave me these slippers years ago.
   5. I am grateful that my brother loves me.
   6. I am so grateful for our relationship and how my brother has enriched my life.....etc.
5. Tapping (EFT) can always be helpful.  But I don't want to tap all the time:-)

And that's what I do.  Below is Mitch Gaynor's Meditation for Creating Hope.

How To Make A Cheap Light Therapy Light

Why is light therapy so helpful to so many people? 

Light therapy is often a critical piece in healing depression and anxiety, especially for those who live in northern and southern latitudes.  Studies have found light therapy to help with the following problems: depression and anxiety with fatigue, oversleeping, overeating, winter depression, low serotonin and/or melatonin levels, unbalanced or low luteinizing hormone, low testosterone, poor ovulation or irregular menstrual cycles, and unbalanced circadian rhythms to name a few.

You must get the light at proper times for the best effect.  For example, I know someone who had an expensive light therapy light which was basically a waste of money for her until she learned the most effective times to use it.  As she started using it correctly, her transformation into wellness was truly remarkable.  To learn more about that you can go to the link below.

The light shown above cost under $30. I got the Philips LED 100w dimmable light bulb and the light holder at Home Depot.  As you can see, it is very bright and feels best to me at about 3 feet distance.  I have experienced 6 different light therapy lights, and I do get the nurturing feeling of a light therapy light when I use this light bulb.  Having said that, I must warn you to create and use a light at your own risk and always use good judgment.  I am not sure if it is UV safe.  I've seen people use orange UV sunglasses with light therapy lights.  And actually, the woman I mentioned above kept her eyes closed as she turned to the light--but I'm not sure if it would activate the pineal gland if your eyes were always closed.

How to make an inexpensive "bright light" therapy light:

I got this information from an electrical engineer.  I am writing this blog to help those who would really benefit from light therapy but just can't afford one.  (Although light therapy lights are getting more affordable all the time.)  Please do this with caution.

1. Lightbulb packages should have two numbers.  One is “Lumens” which is the brilliance of the bulb.  The other is “temperature” which refers to the color temperature. (See photo on bottom left.)
a. Warm color bulb temperature is between 2700-3000.
b. A sunny day at noon-type light is closer to 5000 degrees temp.  It has more blue light in it.  This is closer to daylight and usually will usually be the most effective for light therapy.
2. The goal is to get about 1200 Lumens of light and sit within 2-3 feet of it.  If it bothers you or seems too bright, move away and experiment with what works for you.  LED lights are just fine and in the engineer's mind even work better than fluorescent. The bright light shuts off melatonin production and begins the daytime circadian rhythm cycle.  According to Dr. Nedley we also need the brilliance of the light.
3. "LUX" is how much light falls on something given it's, "Lumens," or its brilliance and it's distance from the object.  There’s a mathematical equation to figure out the LUX.  (That's why electrical engineers get payed so much:-) This explains why LED floodlights can easily become light therapy lights.  The lumens are directed to a focused area.
4. I found an LED flood light for under $20 @ Home Depot, then put it in a light cord thing—so it was under $30.  You could also buy a dimmer cord w/this light bulb because it dims.  The person could then begin w/it at lower light and increase it gradually over a 2 week period.  (With the Philips lights that’s what they have the people do when starting a new light.)  On full brightness if it’s too bright to look into, I would suggest having it off to the side of you shining on your face from the side and don’t look into it.  (But I'm not the boss of you, but please use good judgment.)
5. The electrical engineer says to use your head and your best judgment.  You can experiment with what works for you.
6. You can also google “daylight LED bulbs” and see what comes up on the internet.

Will I get vitamin D from this light therapy light?  

No, Vitamin D lights have the ultraviolet UV rays (like a tanning bed).  It’s recommended to rotate where on the body the light hits for Vitamin D lights.  Berkley Wellness source recommends taking vitamin D rather than taking the risk of the UV rays.

Sources: Nedley Depression and Anxiety Recovery Program (has tons of research listed.)  Electrical Engineer who I will keep anonymous.  Berkley Wellness, Philips light therapy insert.

For important information on the most effective times to get your bright light, see the article, "Help With Light Therapy" on Depression Healing Insights Blogspot blog.

Disclaimer:  This blog is not intended to be taken as medical advice, and you are advised to use caution, judgment, and consult with your health care professional.

Collarbone Breathing, Power at Your Fingertips

Collarbone Breathing is a very potent tool in acting as a "reset" button to neurologically reorganize the brain.  It has been found to be helpful for clumsiness, fatigue while reading, for low performance, clumsy gait, chronic procrastination, addictions and cravings, anxiety, obsessive compulsive disorder.  It has also been found to be helpful for ADHD, learning disorders, dyslexia, Tourettes Syndrome, schizophrenia, and a many other things that negatively affect one's lifestyle.  

Here is Dr. Franzi Ng with directions on how to do this effective breathing method: 

In this video she shows you how to do the breathing steps:

And this one is the shortened version you can use when you know how to do it:          

What is Life Coaching?

What is Life Coaching Therapy?

Life Coaching is "partnering with clients in a thought-provoking and inspiring process that inspires them to maximize their personal potential."

• Goals and pace are determined by the client
• Work is towards optimizing overall vitality and mental well-being
• Relies on the client's self-assessment
• The coach-client relationship is a supportive peer-to-peer relationship
• May be fast-paced and action-oriented

Why I prefer to do Life Coaching over counseling therapy:

Being a Life Coach allows me to blend traditional psychological methods with innovative techniques.  Many of these innovative techniques are remarkably effective but cannot be used by counselors because they do not have the reams of studies required by insurance companies.  I believe that Life Coaching gives me the freedom to maximize a person's healing process with these types of techniques, as well as give that person healing tools they can carry with them for a lifetime.

Why you may prefer Life Coaching:

You may be functioning quite well but know you could be doing better.  In short, you don't need "counseling" but would welcome a push in the right direction.  Life Coaching could be just the thing for you!  You may have been in counseling for some time and just aren't seeing the gains you expected, and you are ready to see what this whole "Body/Mind" thing is about.  Life Coaching could be just the thing for you!

What Life Coaching is not:

• Life Coaching makes no claims of treating clinical disorders
• Life Coaches should not diagnose or prescribe
• Life Coaches should recommend more clinical settings for those clients who have issues or conditions outside of their scope of practice

Testimonials of my Life Coaching

“Growing up I never had very much self-esteem. I wanted to just stay out of everyone's way and not cause any problems since I was the youngest of four kids to a single mother. This meant by the time I got married I had so little self-esteem that I couldn't even repeat the phrase "I like myself, I like myself, I really really like myself" out loud. I would break down, and not want to do it.

Around this time I saw Holli for a short time and she encouraged me to endorse for the effort, not for the result. She sent is little "endorse" signs, and my husband even made this funny little song about endorsing that he would sing when I was down until I started laughing. I even kept an "endorse journal" for a while where I would write down everyday 3 good things I did that day, and one goal for the next day (which helped me to endorse for completing in the next day!)

Endorsing has truly helped me so much, and I no long have to force myself, I just do it naturally and am so much happier.”  S.R.

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"It is without hesitation that I can highly recommend working with Holli.  As I have worked with her, I have been able to recognize and resolve issues that I had been struggling with from the past that I had not consciously recognized.  With her guidance and direction, I have been able to move past issues that have been holding me back and move forward in a more positive direction.  Holli is a very knowledgeable, spiritual and compassionate person.  I believe these gifts are tools she uses to bless others lives." B.J.

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"Long-standing feelings about an important person in my past have finally been addressed and resolved."  P.T.

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"From experience, I can say that Holli's genuine kindness provides a safe, nonjudgmental place in which healing can take place, assisted in moving forward beyond trauma blocks by all the various modalities in which she has been trained, along with her innate gifts. She is a gem!" --K.H.

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“I learned how to love myself and to forgive myself, and to be able to love and forgive others.”  C.W.

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"I am so grateful for the help and assistance I have received from Holli Oram for the past many years!  Holli is kind and gentle in her evaluations, but also very thorough and concise.  At a very emotional roller coaster time in my life when things were unraveling and my health slipping away, when pressures seemed to be overwhelming and future dreams dimmed, Holli helped me understand what it was I was dealing with and how to turn things around so that I could believe in myself again and have faith that things would work out.   I have come to learn that life is beautiful, that faith and God's love are real, and that dealing with feelings instead of hiding them is a journey to better health and greater happiness.   Holli is well prepared as she has educated herself on a professional level and has a great knowledge and understanding of so many different kinds of health issues."

K.S.                                                                                                                                                                                                                         :

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"Holli is a very intuitive life coach.  Sessions with her have been an incredible blessing in my life! She assisted me in releasing heavy burdens of grief and anxiousness.  Holli has dedicated immense amounts of time studying many forms of healing.  This holistic approach enables her to offer her clients a WEALTH of valuable insight not found in traditional therapy alone.  She opens eyes to new methods of healing.  Holli uses the best of eastern and western wisdom combined with spiritual gifts. I most highly recommend her services! "  T.L.

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"I truly love Holli!  I think she is like the fresh smell of rain on a summer evening when you can smell the perfect blend of refreshing cleansing rain and sweet fragrant flowers (like of a rose). I smelled it the other day and it was heavenly. It reminded me of safe happy days at my grandma's. This is Holli! She gives comfort and peace and hope! Wonderful enlightening, gentle guiding, loving HOPE!  She truly has a gift to touch the souls that need grace, strength, healing and acceptance!  She offers an energy that is not just a gift of her power and talent, but which comes from her experiences. She knows how to connect because has felt or can understand their feelings. Feelings that can be crippling and exhaustive. But she has found the sunshine and can freely help others find its warmth! These are some phrases that come to my mind when I think of Holli:
Spiritually centered.
Mentally grounded.
Emotionally safe.
Giver of peace and strength.
Truly understanding of an individual's challenges.
Holli- a refuge and sanctuary ! Where one can express feelings to begin healing!
Nonjudgmental (for reals)! Only light and peace! She is amazing and I am so blessed to have met her and to have worked with her. I have been strengthen by her. I am doing well. Enjoying life, still working on me but in a much happier place. I think of her guidance and counsel often. She was very important in my journey. I needed her and I'm glad a path led to her."  A.L.

TFT Now Evidence-Based: This is Dynamite!

The U.S. Department of Health and Human Services SAMSHA (Substance Abuse and Mental Health Services Administration)'s National Registry of Evidence-based Programs and Practices just listed Thought Field Therapy (grandfather to Emotional Freedom Technique (EFT)) as an evidence-based practice for the following conditions:

Effective Outcomes Using TFT

1. Personal Resilience/Self-Concept
2. Self-Regulation
3. Trauma and Stressor-related Disorders and Symptoms

Promising Outcomes Using TFT

1. Depression and Depressive Symptoms
2. General Functioning and Well-being
3. Phobia, Panic, Generalized Anxiety Disorders (GAD) and Symptoms
4. Unspecified and Other Mental Health Disorders and Symptoms

Why is "Evidence-based" status such a big deal?

An evidence-based status means it has been rigorously evaluated in a series of experimental evaluations, including randomized controlled trials, and has been found to make positive statistically significant differences in important outcome areas.  These findings have been supported by data repeatedly and is more effective than standard care or an alternative practice, and it can be reproduced in other settings. 

This is a huge step forward in mental/emotional healing and I am so excited!  If you're wondering, I have been trained in components of TFT through my Comprehensive Energy Psychology training.  It is similar to EFT, but uses specific algorithms in tapping sequences.  

Share the joy!

12 Habits to Build Happiness

I like the concepts in the landmark book written by Sonja Lyubomirsky , Ph.D called The How of Happiness: A Scientific Approach to Getting the Life You Want. Below is the short list of the 12 Happiness Habits.  I recommend that you read Lyubomirsky's book.  It is excellent!

The 12 Most Common Habits of Happy People are:

1. Expressing Gratitude: Gratitude journals are very effective, weekly, bi-weekly, etc. is excellent.
2. Cultivating Optimism: This can take a lot of practice, especially if you tend to be unhappy.  See the Authentic Happiness website for some excellent help on that: https://www.authentichappiness.sas.upenn.edu/ 
3. Avoid Overthinking and Social Comparison (I like to call this "Celebrate You"): Cognitive Behavioral methods can help with this, as could Mindfulness.
4. Practice Acts of Kindness: This one is self-explanatory.
5. Nurturing Social Relationships: Help others and let others help you!
6. Develop Coping Strategies:  (again, Cognitive behavioral methods can really help with this, as can Solution-focused approaches, journaling, etc.)
7. Learn to Forgive:  THIS IS KEY! Learn to forgive others and yourself.
8. Increase "Flow" experiences:  Flow experiences are those times when you are doing something so interesting to you that you become engrossed and immersed in it, even losing track of time.
9. Savor Life's Joys:  When you have something good happen, do something to help the feelings linger.
10. Commit to your Goals:  Make attainable goals and reach them.
11. Practice Religion and Spirituality: Numerous studies have shown that people who practice personal religiosity, seek to have regular spiritual times, and are affiliated with a religion are happier than those who don't do that.
12. Take care of your body (physical activity and everyday actions) and mind (meditation).

Sonja makes it clear that this approach is for those who are looking for ways to be happier.  It's not comprehensive enough for someone who has clinical depression. In the book she points out that our genes can make it more challenging for us to be naturally happy. (That's where the great news of "Epigenetics," tapping therapies, BSFF, etc. come into play!--the kinds of things I do in life coaching work:-)  If you're looking for a comprehensive program for healing depression or anxiety, please check out the Nedley Depression and Anxiety Recovery Program.  Following this link will give you much information in that regards: http://www.depressionhealinginsights.blogspot.com/