Healing With Music

Here is a list of Classical Music Recommendations from Music Therapists and Scientific Resources:   (Utilizing classical music can be an important piece of healing from depression and anxiety.  Listening to uplifting music has also been found to have a positive effect on genes.)

1. To Encourage Exhilaration, Joy, Light-Heartedness, Enthusiasm and Uplift:
   1. Beethoven- Symphony No. 7 in A Major, “Presto” (and I personally love Beethoven’s 9^th Symphony, “Ode to Joy”)
   2. Emmanuel Chabrier- Espana
   3. Rossini- William Tell Overture
   4. Handel- Messiah- “Hallelujah Chorus”
   5. Johann Strauss Jr.- On the Beautiful Blue Danube
   6. Wolfgang Amadeus Mozart- Symphony No. 35 in D Major—Haffner, “Presto”
2. For Focus and Clarity of Mind (i.e. could use for ADD/ADHD)
   1. Bach- Brandenburg Concertos
   2. Brahms- Violin Concerto
   3. Mozart- various compositions: Eine Kleine Nachtmusic, Piano Concerto No. 21 in C, The Marriage of Figaro, Flute Concerto No. 2 in D, Don Giovanni
   4. Telemann- Concerto for Three Violins and Orchestra
3. For Headaches and Pain
   1. Mozart- Symphony No. 39 in E Flat
   2. Mozart- Piano Concerto No. 12 in A Major
4. For Learning:
   1. Bach- Harpsichord Concerto in F Minor
   2. Handel- Concerto No. 1 in F
   3. Mozart- various compositions
   4. Telemann- Double Fantasia in G Minor for Flute and Strings
   5. Vivaldi- The Four Seasons (“Winter”movement)
5. For Physical Energy:
   1. Anderson- Bugler’s Holiday
   2. Beethoven- Turkish March
   3. Clarke- Trumpet Voluntary
   4. Sousa- Stars & Stripes Forever
6. For Prayerful Meditation:
   1. Bach- Come Sweet Death
   2. Bruckner- Symphony No. 8 Third Movement
   3. Handel- Largo (from Xerxes)
   4. Williams- Fantasia on a Theme of Thomas Tallis
7. For Strength and Courage:
   1. Brahms- Symphony No. 2, final movement
   2. Elgar- Pomp & Circumstance, March No. 1
   3. Key- Star Spangled Banner
   4. Steffe- Battle Hymn of the Republic
8. For Relaxation and a Quiet Atmosphere:
   1. Bach- Air on the G String
   2. Bruch- Scottish Fantasy
   3. Copeland- Appalachian Spring
   4. Debussy- Clair de Lune
   5. Grainger- Blithe Bells
   6. Gregorian chants
   7. Grieg- Lyric Suite
   8. Kreisler- Humoresque
   9. Mantovani- Strings
   10. Pachelbel- Canon in D
   11. Saint-Saens- Adagio from “Organ Symphony in C# Minor”
   12. Vivaldi- “Largo movement” from “Winter Movement” of The Four Seasons
9. Final note: If you are new to classical music or would like to better understand it, you may want to take one of the many free online “music appreciation” courses available on the internet.

(“Music Therapy” may involve much more that just listening to pieces of music, but may also include sound therapy, etc.)

Sources:   Campbell- The Mozart Effect: Tapping the Power of Music to Heal the Body, Strengthen the Mind, and Unlock the Creative Spirit, 

http://www.sciencedaily.com/releases/2010/01/100107132551.htm, 

Mozart therapy: A sonata a day keeps the doctor away, Nedley- The Lost Art of Thinking, Pinkerton- The Sound of Healing, Psychitary and Music- http://www.indianjpsychiatry.org/article.asp?issn=0019-5545;year=2014;volume=56;issue=2;spage=128;epage=140;aulast=Nizamie

No article on this blog is intended to be taken as medical advice.  Always check with a health care professional for those conditions that need the attention of such.

Self-Empowerment With Breath-Work

Breathing with Visualization and Meditation Very Helpful for Self-Esteem and More!

Something that can be very helpful to build self-esteem is as follows:

1. Think of something you want to heal, resolve, or change. The more specific the better.  (i.e. rather than, “my anxiety,” it would be “my fear of being seen as incompetent when I do such and such…”)
2. Come up with a symbol, metaphor, or a meaningful word to symbolize your fear. Then find one you want to replace it with—any symbol, word, etc. that is meaningful to you and helps you visualize or feel the desired state you want.
3. Now do the 1^st half of the Collarbone breathing routine (before changing hands) whilst meditating on the negative state you’re letting go.  (For a "how to" do collarbone breathing, see below.)
4. Then do the 2^nd half of the CB breathing whilst meditating on the positive change state you want. I personally like to do 3 sets of CB breathing for this exercise. Your goal is to let go of the negative and bring in the positive, when you feel you are in the desired state, hold on to that and relish it!
5. When you are done, meditate in the positive state with one hand on the back of your neck and one hand on your forehead.  (aka "Tappas Acupressure"). This will be even more effective if you know BSFF and use your cue word throughout, and close with the closing sequence.  
   
   
6. Do 2-3 times daily if possible (at least once daily) as you witness the change happen!
7. After each breathing session, think of 4-5 things you can endorse yourself for each time--or at least 7 things for which you are genuinely grateful.

Collarbone Breathing 

          Collarbone Breathing (“CB Breathing”) acts as a reset button to neurologically reorganize the brain.  It is helpful for clumsiness, fatigue while reading, low performance, clumsy gait, chronic procrastination, addictions & cravings, anxiety, OCD.  It is also helpful for ADHD, Learning Disorders, dyslexia, Tourettes Syndrome, schizophrenia, and a multitude of conditions that negatively affect lifestyle.  You can follow these links to learn CB breathing with Dr. Franzi Ng:

Introduction to Collarbone Breathing by Dr. Franzi Ng:

(8:59 min.): http://www.youtube.com/watch?v=KAe1zptu_jc  

Collarbone Breathing Only (1:42 min.):

Collarbone breathing only, Dr. Ng (1:42 min): http://www.youtube.com/watch?v=mb2o3HVvvNA

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.)

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.

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/ 

Natural Travel Sickness Remedy

Aid for Travel and Air Travel

I discovered a way to survive air and coach (bus) travel with little to no medication!  I was ecstatic to discover this, because I would get so sick that an Atlantic flight would be like having an 8-hour flu, and the bus travel meant continued nausea throughout the trip.  I really don’t like the drugged feeling that comes with Dramamine or even the drowsy feeling I got with the homeopathic preparation “Travella,” which I found in the London Heathrow Airport. But I will use those if necessary. Thankfully, when I figured out how to do these pressure points, I was able to make it using only one Dramamine going, and a few Travella coming back (no Dramamine–yes!.)

This method can help with any type of motion sickness, and it is much more potent for me than acupressure points.  This is what what I did:

I slipped off my right shoe, leaving my socks on.  Then I held the Reflexology Stomach Point on my right foot with my thumb (doesn’t matter which thumb), and visualized that I was grounding my stomach deep into the earth, calming my stomach, etc.

If my upset was mild, I found I could just hold the Reflexology Stomach Point on my left hand.  But if we hit turbulence when descending I eventually had to go for the foot point–it seemed to be more potent for me.  If you aren’t sure where the point is, just feel around your hand or foot in what seems like the general area.  The correct area will feel sensitive upon your touch.  Hold it, breath, and visualize as needed.

This worked like a charm for me! I went from total nausea to sleep–I actually slept on an airplane!  (I had held the point for about an hour or so.) I felt just a bit queasy upon arrival, but nothing like I used to be–either drugged to the max or feeling like I had a bad case of the flu.  I hope this can help you too.  It’s been a lifesaver for me.  I don't know if it would work on a stormy sea, but it's worth a try. 

   Stomach point on right foot (may be most effective)

 Left hand stomach point

Turn on the Happy--Endorse!

There is a very helpful technique called "endorsing".  When a person endorses properly it floods their brain with positive neurotransmitters.  To define the word "endorse" in this sense, it is showing support or approval of something, which may even be thought of as "sanctioning" something.  More specifically, it's about thinking thoughts of support and approval towards oneself.

I think of "Endorsing" as giving oneself a "mental pat on the back".  Dr. Low, the "Recovery, International" founder, said that people who are struggling with feelings of self-efficacy or mental health challenges should endorse like an ever-flowing stream.  I would like to say that everyone in need of uplift needs to endorse at least 10 times a day!  When I learned how to do this I had a dramatic shift in my life.  Studies find that endorsing literally floods the brain with positive neurotransmitters.  I encourage my students and clients to do it all the time.

Pat yourself on the back for every honest effort you make each day, and for efforts made in the past.  I know one lady who, if she couldn't think of anything else to endorse for, would endorse for being born.  You know, that was a very difficult thing to go through, so it's a big thing to endorse for! Here are some endorsement examples: "I got out of bed, I made my bed, I fixed breakfast and wiped up the crumbs...." There are so many things to endorse for!  I have found that if I have a student come in who is down in the dumps, if I can get them to start endorsing themselves they make a quick shift and are soon smiling.  Things in their life can really stink, but they can endorse for get up, for coming to school, for smiling at their friends, for coming to see me...and so on and so on and so on.

A quick note about what endorsing isn't.  It isn't comparing what you do to others one way or another.  It's about telling yourself "good job" for anything you have done that is a challenge. And for someone in a deep down in the dumps, cleaning up crumbs off a table can be a real thing for which to endorse!  There can be times when everything can be challenging, and times like that give you LOTS OF OPPORTUNITY TO ENDORSE!

Because endorsing was such a foreign experience for me, it took some practice before I started endorsing.  And I remember the first time well!  It began to snap me out of that vicious cycle of hopelessness bit by bit. It can be helpful to have a family member or friend help you think of things to endorse for if you're ever really upset or down in the dumps.

Some years ago I was in a very busy season with school deadlines and family obligations, and I slipped into a cycle of indictment (beating myself up).  On top of that I felt very overwhelmed, which led to more indictment.  All this crept upon me with the stealth that is known by those who have experienced depression or anxiety. Thanks to former experiences, I realized I had stopped endorsing myself.  With that realization, it was like a big breath of fresh air came and swept me off my feet! Or better said, that a breath of fresh air came and put me back on my feet.  I started thinking of all the things for which I could ENDORSE. And suddenly, I could cope with my life.  That's the magic of endorsing. 

 Please start ENDORSING today!

ABCs of Effective Meditation

In this blog, I am going to disclose some of the methods I use in meditation. My son thinks meditation means you sit there with your legs crossed and think of absolutely nothing. That is one type of meditation, and it’s actually one of my least favorite. I can hardly go without a thought for 60 seconds, let alone 5 minutes! And then I really don’t feel much different when I’m done.

The meditation I am talking about could also be called “pondering”. I may also use guided visualization in meditations. And I ask questions to my Heavenly Father, and I listen.

When I meditate, I sit in a comfortable position usually in a chair.  I begin with some deep breathes, and then I focus on meditating from a certain “place”. That may be either above my head about 6 feet, like I’m floating*, or in the front of my sternum (one wise prophet said that “he sat pondering IN HIS HEART”—to me, that sounds an awful lot like meditating while focusing in the heart area). Or if it’s something really threatening and scary, I may focus my attention midway between my belly-button and my pubic bone. (Some know this as the HARA.)

*REMEMBER: If you choose to do a meditation like you are floating above your head, make sure you come back down into your body until you feel your toes connecting with the earth.* I think it’s a good idea to practice each of the places occasionally, so you don’t just get stuck on one place all the time.

So, I go to that place in my mind, and then I usually ask Heavenly Father to help me (in other words, I begin with a prayer). Sometimes I will be very specific in the help I ask for, and other times I will ask Him to help me know what I need to pray for. In that prayer, I might ask Him to protect me from negative influences as I meditate.

I continue to breathe deeply (I mean, just what you would naturally do when meditating.) Then I let it go, and I do my best to Trust God’s desire to help me heal and know what to do.

It seems that some things need to be healed at the deep level of consciousness.

This is not the same as self-hypnosis– I have never tried that, and I don’t plan on it. I just think it’s important to point out that people’s minds can actually play “tricks” on them, and have false memories, especially if their meditation is not grounded in the Rock, Jesus Christ.

As I said before, if something really upsetting comes up, I suggest you get some kind of loving support. And remember to TRUST THE LORD!!!!

You can meditate without praying, of course. But for me, it is a lifeline!
I will suggest certain things to meditate about later. For now, you can practice.

The Language of Insomnia: Healing Insomnia Via Understanding of the Meridian System

Self-Help Tools For Insomnia Based on the Oriental Meridian Energy System:
Please refer to the Meridian Flow Wheel below.  You now get a crash course in the Oriental Meridians. They are paths of energy flowing through the body--kind of like streams of electricity. These paths have been scientifically proven to exist (called Bonghan Ducts). The body's energy travels through these meridians, peaking in different organ channels throughout a 24 hour period. The Chinese system reports flows in odd numbers (i.e. 1-3 a.m., etc.), where the Japanese system reports flows in even numbers (i.e., 2-4 a.m.). I don't know why they are different. But just know that the flows are in the same order in both systems. I figure it doesn't really matter whether it's odd or even, as long as you have a general idea of which system peaks when.

Helpful Suggestions For Insomnia Due to Grief Via the Oriental Meridians:

For example, I have worked through quite a bit of grief. I know that grief is an emotion that originates in the Lung Meridian. So when I am processing grief, I may wake up at 4 a.m. Sometimes on the dot. If I have a hard time getting back to sleep, I will press a point on the Lung Meridian called the "Letting Go" point (aka "Lu 1").  It is the area just between the chest and the shoulder. I will lay there and hold it, and think of letting go of my grief. If that doesn't do it, I will press the points St 36 and Sp 6. (I really recommend that you get a book that has the acupressure points for help on this.*) If I am just a little bit awake, I will gently hold my ring finger on either or both sides. This helps balance the Lung and Large Intestine Meridians (Jin Shin Jyutsu theory).  (You may find the link below to be helpful as well.)

If you are continuously having a hard time sleeping, I might start using a therapy light in the early morning, and even do an acupressure routine for insomnia before going to bed. It really does wonders! (If insomnia is due to tension,  you can also soak in the tub before bed.) I will suggest some books at the end of this article.

Insomnia, Anger, and the Oriental Meridian Systems:

If you wake up around 2:30 or 3:00 a.m.  you can suspect your Liver Meridian. People with depression and anxiety often have an imbalance in the Liver Meridian. If you wake up during the Liver or Gall Bladder Meridian time, it may be helpful to think about what anger or frustration you might be working through--would forgiveness work help? You might be angry at yourself rather than someone else.  Either way, it can help to push liver release points, or gall bladder release points depending on when you wake up. Detox can help with these meridians. Holding the middle fingers gently can help balance these meridians as well. BSFF work can help you let go of the hurt behind the anger--there is almost always some kind of hurt behind anger.

How Are the Meridian Flows Interrelated? 
The energy systems are interrelated, and this briefly explains one way they are related.  It is possible that your Bladder Meridian is actually what is out of balance if you wake up during the Lung time. If you look up on the chart, you will notice that the Bladder Meridian is directly opposite the Lung Meridian--so the Lung Meridian might be picking up on energy imbalance from the Bladder Meridian.  Think back on if you are working through some fear that is directed outward, or coming from an outside source. You may need to do some Bladder Meridian points. Hold the index finger to help balance the Kidney/Bladder Meridians.

How Can I Get My Energy System Balanced for Better Sleep?

Just an FYI on the energy systems and the fingers. The pinky fingers help balance the Heart/Small Intestine Meridian and the Triple Warmer/Circulation Sex (aka Pericardium) Meridians. Then the holding the thumb helps balance the Stomach/Spleen Meridians. If you want further information on this method, see The Touch of Healing which teaches the Jin Shin Jyutsu method.

Another thing I've found to be very effective is something I learned from a meditation cd for insomnia. You breathe in slowly, hold your breath for 5-10 counts, then breathe out and hold your breath for 5-10 counts. I have found this to help me calm down. Often it only takes a few cycles of this and I'm gone!

I often pray for help to get back to sleep, and since I've learned BSFF, I've found that cuing works wonders. Now, I hope you see a trusted health professional if you can't get in a good sleep cycle. When I was really sick, my emotions were very suppressed and I didn't know how to let go. (Emotional release techniques can really help with sleep.) And of course, giving our burden to the Lord helps.

Books: The Touch of Healing, Burmeister and Monte; Acupressures Potent Points, Michael Reed Gach; Energy Medicine, Donna Eden; Heal Your Body Louise L. Hay