On Empathy and being an Empath

As a highly sensitive person and empath, I experience the feelings of others.

I love to find new ways to think and feel that help me keep my heart open to others (and my ego in check. Meaning maintaining a healthy ego—not being egotistical). ❤️😉

On empathy and being an Empath

The Power of Like and Connection

A friend of mine, Michelle Howe, runs Empath Evolution. I highly recommend her and her work.

About Empathy, Michelle writes, “The POWER of LIKE…….. is really the power of connection…. it’s not about how much you know…. or, what you look like….. or, how much money you make…. It’s the power to put others at ease within conversation and CONNECT to FEEL GOOD with one another.

It’s so interesting….. In making my decisions, this one little thing overrules the rest of the stuff. I have to really enjoy someone which, means our energies compliment one another…….
You know it immediately… it’s like a soft pillow.”

And my reply was:
I love that! And now I feel even better about myself as I have often been told (in my tech career), that I easily put others at ease. ❤️🦋🌀😉

Speaking of Power

After watching the story of how Sly Stallone got his movie, Rocky, made—I made the following observations:

Sometimes we do things (things of which, we may not be so proud), but all of it had to happen, just the way it did, for us to build our character, and allow us to have compassion and empathy for others. For when we walk empathically on the Earth, we can be real and genuine. And then, when we make it to what most perceive as “the top,” we carry ourselves with grace, and easily off grace to others.

I can only speak for me, but I think keeping my ego in balance, taking responsibility for all of my thoughts, words, and deeds, using natural health solutions, and staying grounded, are all major reasons I am drawn to Shamanism.

Empaths and Boundaries

I wholly agree with Sadee Whip.

Sadee says, “I often hear people who identify as empaths talk about how overwhelmed they get, how much they take on the energy of others, how hard it can be feeling so much of what is going on around them, etc.

My dears, what you are actually identifying is not the burden of being an empath, but the imbalance you are experiencing at the lack of your own developed warrior energy.

Warrior energy is an ability to use healthy anger and righteousness to set boundaries, say “no”, and properly protect and defend oneself.

If you are experiencing problems being an empath, seek to bring about balance and wholeness within yourself.

  • This means use your voice.
  • Say no.
  • Tell people they are full of shit when they are.
  • Don’t let others walk all over you.
  • Don’t let others disrespect you.
  • Don’t give of yourself until you are depleted.
  • Ask for what you need.
  • Accept responsibility for your circumstances.

Being an empath, I promise you, is not actually the problem.

Learning to be open and not bleed out is an art. One worth practicing. Focus on your warrior energy and bring that into balance with the empath energy and you will find both peace and power.”

And to this question:
How does this work for healers – mental health therapists, social workers, teachers, etc? I can only say no and set boundaries to an extent in my daily life. My entire day involves saying yes to walking with others through their trauma and pain.

My friend, Andrea, shared her answer:
It’s more about people letting others energies in. Picture your own personal energy space surrounding you about three feet out, with a pink cord from your heart out to others. We stayed connected to others by the pink heart cord, but we don’t let others energies into our personal, self contained space- unless we want to.

This practice is one people can learn to keep others energies from affecting them, draining their energy and so forth. One can do energy clearing every day, from head to toe, visualizing a silver waterfall (and if you do this while showering it can be even more effective, as water is extremely energetically and physically cleansing). And then you can visualize your body surrounded by white or gold light. You can also visualize the violet flame inside your chakras too. This burns off all residual energies of others. (Many thanks to Andrea for this recommended practice!) You can read more at: Andrea’s Personal Blog.

A bit about me, your Spiral Sister

I would love to speak at your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural fair or festival. I support healthy lifestyle businesses. For information on both of my books, visit my Amazon author’s page — Click here.

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon. 

Plus, my holistic health book that details how I naturally reversed asthma, Take It Upon Yourself to Live a Wholly Vibrant Life, is available now. Buy it here

Be the best version of who you want to be

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow me on Twitter at: TakeOnYourself

I love you, but

Reflections on love and actions

Two years ago, after the death of my dad, I wrote this as I was pondering how we love others, or say we do, but our actions may not reflect love:

I love you, but

I love you, but I have to do XYZ to fulfill some need.
I love you, but you’ll never know everything about me.
I love you, but I don’t have the wherewithal to be considerate of what you may have to deal with when I’m gone.
I love you, but I’m busy.
I love you, but I don’t know what I can do to help you.
I love you, but I have my own life.
I love you, but I am still learning.
I love you, but I haven’t polished my crystal ball to know what you need.
I love you, but though I talk to everyone in the world and should know how to ease the process you will go through after I die, I don’t think I will die, so there’s no need to set everything up, pre-need funeral/cremation/burial, right of survivorship, etc. it can be done another day.
I love you, but I don’t live for you.
I love you, but as mad as you may get at me, you’ll learn your own lessons from this.
I love you, but this experience will cause you to consider your loved ones more.
Hugs and kisses!

In reflection

I shared this piece with friends on Facebook at the time, to meager response. And it wasn’t important to me how many saw it, liked, or loved it. My best friend from 4th grade (who always “gets me” responded and this is what I replied to her:

Thank you for “seeing” me. For “seeing” my process and intent through this post. I am happy to report that I was only angry for a very short while. The anger that is a part of grief. Mom and dad did the best they could with the information they understood at the time. 

So, yes, I was making notes of the thoughts that came as I proceeded to find the lesson for me in all of this. I can’t change what was done/not done, but I can sure set things up now for my kids, so they don’t have to pay out of pocket and go through probate, etc. when I leave this earth. 

Healing

It has been healing for me to separate my emotions from the actions that occurred by journaling the various things I learned through this so-called “death” process. 

You know, mostly there is only an earthly death. At least I believe it’s only the physical stuff that dies. Our love, soul, and spirit lives on. And that gives me hope and a way to see beyond all the mundane.

I want to add that I hope this helps someone because we don’t know what we don’t know. 

Funeral home arrangements, and why pre-need is important

Now, that was two years ago and it is time for me to follow through and setup my own pre-need natural burial arrangements. 

I never knew that funeral homes could charge you money to see your loved one after they take the body.

Yes, there are questions one should ask before allowing a funeral home to take a body.

In our case, my adult son found my dad, (he had passed away in his sleep), and while we were driving the 2.5 hours to get to where they lived, the sheriff deputies had already done their job and a funeral home had picked up my dad’s body. By the time we arrived at the funeral home, they said I would have to pay them $200 if I wanted to see my dad! That’s something people never tell you.

Also, it was the funeral home, not the sheriff’s office, who kept everything in a locker that they had taken out of my dad’s pockets (as apparently he had slept in his clothes and had loose cash in different pockets, not only in his wallet). And the funeral home didn’t offer to give me my dad’s personal possessions, nor was I of a mind to ask, when they were asking me for $200!

Had I known, I would have given them the $200 dad had on his person (which I had to go back and ask for two weeks later after someone suggested I ask). It’s just something that nags at me, like an open loop. I know I may not have wanted to see my dad’s body, my son told I wouldn’t, but I can’t help but feel if I had known what was in dad’s pockets, I would have paid the funeral home their “fee.”

Speaking of funeral homes, be prepared to pay something out of your own pocket for your family member, otherwise they will not even pick up the body. And most don’t offer ANY arrangements, not even cremation, (and not including any viewing or service), for less than $2,000 (in the USA).

Let me know in the comments if you want to know more like this and I’ll write another article. I don’t want to be morbid. 

A bit about me, your Spiral Sister

I would love to speak at your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural fair or festival. I support healthy lifestyle businesses. For information on both of my books, visit my Amazon author’s page — Click here.

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon. 

Plus, my holistic health book that details how I naturally reversed asthma, Take It Upon Yourself to Live a Wholly Vibrant Life, is available now. Buy it here

Be the best version of who you want to be

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow me on Twitter at: TakeOnYourself

No matter which path you follow, stay Connected

No matter the path, stay Connected

Meditate on these words. Let me know what changes for you in a week. I love reading your comments!

The Nine Noble Virtues
Honor your elders (statue of Native American elders)
Diurnal cycle
Jesus in the center
Always consider Perspective
Mandala drawing
Walk a mile in another’s moccasins
Consider the relics
Completed Mandala – We Are All Connected
The healer in me, honors the healer in you. Medicine wheel; Sedona AZ
Be creative. Give back to nature.
ALL paths are merely suggestions.
Symbols remind and instruct us.
To ground us. To guide us.
Even about how to heal ourselves.
And learn new ways. An Iris is miraculous.
Activate your DNA daily. Feel the Godbumps (like goose bumps, but deeper).
Share your soul with others.
About your soul family.
And if you feel hurt… forgive yourself and your others.
Your vibration is ALWAYS key.
Connect with a tree. Even through a window.
And remember, even the most spiritual have to buy food, and take out the trash. Namaste.
Hold hands. Whenever you get the chance.

Tips for staying Connected

  • Walk outside
  • Smile at someone (even if you have to fake it)
  • Say something to someone
  • Write someone a note
  • Hug someone
  • Hold someone’s hand
  • Help someone
  • Chat online
  • Bridge the age (frequency) gap
  • Join a group (yes, even a networking group)
  • Open your home to someone
  • Take a class
  • Grow something
  • Give something away
  • And if you burn something, send your kisses with it in the smoke

Hey, if you’d LOVE to talk about this, let’s open a popup room in my club on CLUBHOUSE!

Join me on Clubhouse! @SpiralSister

Link to the CLUBHOUSE club:

http://www.joinclubhouse.com/club/integrated-spiral

Many blessings to you in ALL ways. ❤️🦋🌀〰️

A bit about me, your Spiral Sister

I would love to speak at your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural fair or festival. I support healthy lifestyle businesses. For information on both of my books, visit my Amazon author’s page — Click here.

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon. 

Plus, my holistic health book that details how I naturally reversed asthma, Take It Upon Yourself to Live a Wholly Vibrant Life, is available now. Buy it here

Be the best version of who you want to be

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow me on Twitter at: TakeOnYourself

Pondering: A day in Jesus’ life if He walked the earth NOW?

A day in Jesus’ life if He walked the earth NOW?

This is a question I am currently pondering: What would a day in Jesus’ life look like if He walked the earth NOW?

  • Would His disciples be glued to their smartphones, while sitting in Jesus’ presence?
  • Would He or His disciples watch TV, listen to the radio, talk on the phone, play video games, or get caught up in any “distractions”?
  • Would He still wear sandals, shoes, or walk barefoot?
  • Would Jesus own property? Maybe somewhere Off Grid, where He could commune with nature?
  • Would Jesus eat processed food, or grow His own food?
  • Would Jesus preach and teach from different churches or homes? Tent revivals? Sacred ancient sites? Speak on Clubhouse?
  • Would Jesus drive, or walk? Ride a bicycle, or have his disciples drive him around? Perhaps use public transportation?
  • How many hours a day would Jesus pray? Would He meditate?
  • Would Jesus watch or play sports of any kind?
  • How would Jesus CONNECT people?
Fast and pray, meditating on ALL. We are thankful. Unnecessary things and habits can fall away. We can see with REAL EYES. ❤️🦋🌀🙏☯️

Here’s one of our original songs you can listen to as you ponder some of these things:

If Jesus wore shoulder pads

Please let me know your thoughts in the comments below! ❤️🦋🌀🎼🙏☯️

On Clubhouse? I have a club on there called, Integrated Spiral.

Feel free to jump in there and let’s chat!

https://www.joinclubhouse.com/club/integrated-spiral

Many blessings to you in ALL ways. ❤️🦋🌀〰️

A bit about me, your Spiral Sister

I would love to speak at your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural fair or festival. I support healthy lifestyle businesses. For information on both of my books, visit my Amazon author’s page — Click here.

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon. 

Plus, my holistic health book that details how I naturally reversed asthma, Take It Upon Yourself to Live a Wholly Vibrant Life, is available now. Buy it here

Be the best version of who you want to be

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow me on Twitter at: TakeOnYourself

Integration Diet: 4 weeks into the 7 week Herbal Detox

7 Week Herbal Detox with KP Khalsa

4 weeks into my herbal detox

So, I’m 4 weeks into this 7 week TEST OF WILL, yes, that’s exactly what this is… and I can tell you, I’ve never been so pleased to eat a few almonds, and basmati rice with Ghee!!!

Read why here.

I am loving all the herbs on this detox, except Triphala. I hate Triphala with a great hate! Hahahaha! Just kidding. Well, no, actually I’m not kidding. But I have know-ticed that it is getting easier to suck it down. That is until I worked my way up to taking 8 grams. Then it sucked again. But the results have been amazing!

Basmati rice, arugula, spinach, parsley, celery, and Swiss chard. Splash of coconut aminos too.

My digestive system is really working well. I could set my watch by my morning poop. Ha! But I don’t wear a watch. I have an iPhone. 🤣

And I’ve released about 14 pounds in 4 weeks, which is extremely encouraging! I lost 16 pounds prior to the start of this detox, for a total of 30. And I’m thrilled! I have more to release, so I’ll probably extend my detox and modify the diet a bit (because it is getting boring not eating salt, dairy, eggs, beef, chocolate, sugar, nutritional yeast, protein bars, peanut butter, berries, smoothies, creole spices, tequila and wine). I’ll take it easy though, and consume those sparingly, now that I know I can live without them. ❤️😉

If you are interested in learning more about this program or The Sacred Science, you can Connect with them here: https://www.thesacredscience.com

Also, be sure to watch The Trees movie on their site. I shared a link to it on my Facebook group too: https://www.facebook.com/groups/1538675939756303/?

Be well, everyone.

❤️🦋🌀🙏☯️

A bit about me, your Spiral Sister

I would love to speak at your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural fair or festival. I support healthy lifestyle businesses. For information on both of my books, visit my Amazon author’s page — Click here.

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon. 

Plus, my holistic health book that details how I naturally reversed asthma, Take It Upon Yourself to Live a Wholly Vibrant Life, is available now. Buy it here

Be the best version of who you want to be

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow me on Twitter at: TakeOnYourself

Integration Diet: The Sacred Science 7 Week Herbal Detox

The Sacred Science 7 Week Herbal Detox with KP Khalsa

I don’t normally celebrate Lent, but I happen to be on a 7-week herbal detox through The Sacred Science with KP Khalsa, and it has us eating bland for 7 weeks and taking different herbs each week to cleanse a specific body system. Thus, I have given up wine, chocolate, butter, cheese (all dairy), nuts, even the raw salads that I love!

7 Week Herbal Detox with KP Khalsa

For 7 weeks, I am only eating prescribed veggies (that change each week), without seasoning or salt, along with some grains and legumes (I chose basmati rice and lentils of the list of gluten-free grains and legumes the diet allows). It is strict, but I am feeling so much better! And I am learning a lot about these herbs, about which, “coincidentally,” I had been wanting to learn!

By eating blandly, the body’s digestive system can rest and focus on the healing and restorative properties of the herbs.

It is challenging my mind and body. Easing out old habits. And showing me another side of my Ego—that which is driven by my taste buds!

Cooked carrots, rutabaga, and artichoke on top of kitchari: basmati rice and lentils (no spices, no butter, no condiments)

If you are interested in learning more about this program or The Sacred Science, you can Connect with them here: https://www.thesacredscience.com

Also, be sure to watch The Trees movie on their site. I shared a link to it on my Facebook group too: https://www.facebook.com/groups/1538675939756303/?

Be well, everyone.

Here’s an update I wrote 4 weeks into the program: https://sheilamurrey.net/2021/03/10/integration-diet-4-weeks-into-the-7-week-herbal-detox/

❤️🦋🌀🙏☯️

A bit about me, your Spiral Sister

I would love to speak at your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural fair or festival. I support healthy lifestyle businesses. For information on both of my books, visit my Amazon author’s page — Click here.

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon. 

Plus, my holistic health book that details how I naturally reversed asthma, Take It Upon Yourself to Live a Wholly Vibrant Life, is available now. Buy it here

Be the best version of who you want to be

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow me on Twitter at: TakeOnYourself

Integration Diet: About Fats

Dialing in on Fats

Continuing dialing in on the Integration Diet: Fats

There are more monounsaturated fats and polyunsaturated fats that exist than what I have listed, but I exclude anything that is known to be heavily genetically modified—GMOs), like Canola oil.

Monounsaturated fatty acids or MUFAs are nutrients a body needs to maintain healthy cells. MUFAs are high in vitamin E, which we are often lacking.

What fats I eat.

MUFA foods I eat include:

  • Almonds, almond butter
  • Avocados, avocado oil
  • Cashews (*except on the Low Mold Diet)
  • Hazelnuts (+limit due to my blood type)
  • Macadamia nuts
  • Olive oil
  • Peanut butter, peanut oil*
  • Pecans
  • Pumpkin seeds
  • Safflower oil (Note: this is a SEED oil, use sparingly if at all)
  • Sesame seeds, sesame oil (Note: this is a SEED oil, use sparingly if at all)
  • Sunflower seeds, sunflower oil+ (Note: this is a SEED oil, use sparingly if at all)
  • Watermelon seeds

While following a Low Mold Diet, which I have recently learned can reduce symptoms of Chronic Inflammatory Response System (CIRS), I don’t include peanuts or cashews in my diet. It isn’t easy because my favorite protein bar contains cashews. 😞

Polyunsaturated fatty acids or PUFAs include omega-6 and omega-3 fatty acids, that are considered “essential” nutrients. Our bodies need them (for brain function and cell growth) but can’t produce them. These healthy fats must come from the foods we eat.

Research suggests that consuming PUFAs may reduce the risk of developing type 2 diabetes.

Foods rich in PUFAs include:

  • Albacore tuna
  • Flaxseeds, flax oil (Note: this is a SEED oil, use sparingly if at all—crush fresh flaxseeds daily for best results)
  • Herring
  • Mackerel
  • Safflower oil (Note: this is a SEED oil, use sparingly if at all)
  • Salmon
  • Soybeans, soybean oil, tofu (Note: lots of issues with Soy, use sparingly if at all)
  • Sunflower seeds, sunflower oil+
  • Trout
  • Walnuts*

FYI for those curious about the Low Mold Diet, refer to Wholistic Matters.

You may have noticed that I left out one of my favorite brain health oils, coconut oil. That’s because my focus is on my omega 6 to omega 3 ratio balance. I still love coconut oil, but it is a saturated fat, so I eat less of it, and use more of it on my head and skin (to nourish my body through my skin)!

For part 1 – introduction of the Integration Diet: https://sheilamurrey.net/2020/12/20/integration-diet/

To connect with Wholistic Matters: https://wholisticmatters.com

Learn more about my Integrated Spiral program here, where we connect spiritual types more fully with their bodies and connect body conscious types with Spirituality.

Integrated Spiral transformational coaching

Many blessings to you in ALL ways. ❤️🦋🌀

A bit about me, your Spiral Sister

I would love to speak at your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural fair or festival. I support healthy lifestyle businesses. For information on both of my books, visit my Amazon author’s page — Click here.

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon. 

Plus, my holistic health book that details how I naturally reversed asthma, Take It Upon Yourself to Live a Wholly Vibrant Life, is available now. Buy it here

Be the best version of who you want to be

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow me on Twitter at: TakeOnYourself

Integration Diet

Integration Diet

Intro

Right from the start, let me tell you that I’ve been gently releasing the excess weight I’d gained during the COVID lockdown, by eating all different kinds of foods and challenging my former thoughts about what foods I should eat. It has really surprised me! And those “surprises” challenged me to analyze what was going on and how I could sustain ongoing weight loss (as I’d been overweight, technically obese), BEFORE the lockdowns.

Food History

I’d lost 20 pounds during 2019 with the help of a modified Keto diet as suggested by my chiropractor, restricting certain foods, and dining out less, (and scrutinizing food ingredients when we did go out). Mostly, I went out to socialize with my husband and not even eat a meal. I had taken a lot of supplements too, to help balance my hormones. But during the summer of 2020, I regained those 20 pounds (mostly due to COVID lockdown depression).

When I say I am not unfamiliar with diets, it’s true. I’ve done so many different diets over the course of twenty years, it’s not funny. It’s actually kinda sad. I didn’t even learn (throughout all of the time I spent on various diets), how to tell when I was hungry—until I was ravenous (belly gurgling with hunger pangs)! I learned the particular diet, but I didn’t align my MIND-BODY, and integrate these aspects and LISTEN to my body and analyze what changes I needed to make in order to experience RESULTS. (I am in alignment, Now.)

So, what I’m about to share may shock you. It has, and continues to shock me!

Food List

Here’s a list of some of the foods I’ve eaten and seen the number on the scale DROP the next morning, foods I wouldn’t have eaten a year ago:

  • Steak
  • Barbecue sauce (I found one brand that works for me. Yes, ONE.)
  • Cheese (I found a couple types that work for me.)
  • Half and half
  • Canned soup (I drink an extra cup of water after to help flush out excess salt.)
  • Rice (rinsed very well before cooking)
  • Soy sauce (always thought it was a no-no)
  • Pasta (egg or veggie noodles)
  • Potatoes (even tater tots, and potato chips! Gasp! Small portion, but yes. Shocking!)
  • Dark Chocolate (small portion, on a fancy plate)
  • Margaritas (homemade, no sugary mixer)
  • Red wine (limited to 8 ounces a night, though depending on my meal, I’ve had more)
  • Universal Yums (a monthly subscription of snacks from around the world-tiny servings—added this because we’re foodies and love trying new foods from other countries! Since we can’t travel currently, this monthly fun box supports our mental health and Connects us ALL.)

UPDATE: About fats

UPDATE: Integration Diet: The Sacred Science 7 week Herbal Detox

UPDATE: Integration Diet: 4 weeks into the 7 week Herbal Detox

Tracking

What started it all? I credit a pillar of my weight loss success to the Omada program (that was offered to me by my health insurance program: Florida Blue), because they sent me a free scale that communicates back to their app and diet coach, via blue tooth technology (so, I am held accountable). Accountability is KEY!

I weigh in every morning, nude, and before drinking any water and after going to the restroom. I’ve also integrated this into my morning meditation ritual which includes a brief gratitude ritual (along with some Yoga postures and Energy building Qigong activity) to release any gas in my body, strengthen my immune system, and release stress. And this was the impetus for developing Integrated Spiral!

Tying these activities together has been a huge advance in my ability to stick with the weigh ins and track my journey. In the first three months, I released 15 pounds, but UPDATE: By March 24, 2021 I lost a total of 32 pounds (which included another 17 pounds lost during my time of participating in a 7 week Herbal Detox with KP Khalsa and The Sacred Science)!

I’ve communicated with my coach on the days I gained a pound or so, and worked through the mental hoops and associated feelings. I’ve also incorporated small celebratory actions that do not involve food, as a new way to thank my body for following through on my desire to lose weight.

The Omada program also came with an app, which has helped me focus on the size and health of my meals, rather than the calories of the food (as I’d tracked before in the LoseIt! app). Now, I watch for the trends of how many veggies I’m eating in a week, and what I’ve eaten the day before I see the number go up or down on the scale. It’s a pretty cool bio feedback loop and is definitely working for me.

NOTE: If you’re not in the Omada program, you can still do the weight loss portion of my Integrated Spiral program, because I have found even better blue tooth scales that measure 17 health markers! I’m gonna get one if and when my Omada scale fails. 😉

Supplements

Aside from the liquid supplement that both my husband and I consume daily, when we moved off grid, I pretty much quit taking any other supplements, except Vitamin C, Vitamin D, Zinc, and Magnesium. But when I first stepped on the Omada scale and saw how much I had gained from February to September, I started looking into anything and everything I could take to support my weight loss journey. For the first time in a long time, I felt desperate.

I tried a few supplements and I could tell what didn’t work by how I felt and that I’d gain ounces the day or so after taking them. I think my body is so sensitive, that I gain a bit of weight anytime I introduce something new to it. That’s a theory I am tracking via my food and weight log (which, circles back to why tracking is sooo important)!

There are few supplements (weight loss aids) that have helped me, and I’ll be writing reviews on those products on Being Wholly Vibrant.

I’m not including any supplements in my Integration Diet per se, because I don’t want you to feel that you have to take certain supplements in order to participate in this program. Take It Upon Yourself, as I always say, to do what works best for you. Plus, I’m attempting to keep all product reviews on my other blog. 🧐

Portions and measuring

I’ve found that my 1/2 C measuring cup has become my best friend in the kitchen. I scoop out chili and soup with it, and measure rice and pasta with it too. If I am in doubt, I measure. And I don’t just “trust” my eyes and brain with that “eyeball” method of measuring food, because that has been known to fail me.

The limit I set for myself on these kinds of foods is 1 C at a time. If for some reason I absolutely find that I need or want more, I go back for 1/2 C more. But, in three months, that’s only happened twice.

You gotta serve somebody. Just include yourSelf!

Timing

One trend I’ve noticed is that when I stop eating anything by 6pm, the number on the scale goes down the next morning.

I’m a big fan of intermittent fasting, but for it to work for me, I’ve observed that I need to go to bed on an empty stomach. I’ve tried all the other ways to do intermittent fasting, and no other combination works for me except going to be feeling hunger pangs. (This became less and less the longer I stayed committed to this program.) For me to practice intermittent fasting long term, well, it takes a real commitment and mindset. I’ve haven’t always been successful, but somehow, I feel this time, I will reach my ultimate goal weight.

Another trend I’ve noticed is that if I abstain from night time snacking, I can eat the same snack midday the next day (after lunch), and it doesn’t make the numbers on the scale go up, like it would have done, had I consumed it at 9pm. Weird, but that’s what I’ve observed as true for my body.

Creating the habit

All of this has been about helping me establish good habits that I can maintain for life. I know walking daily, or not, is a choice.

And honestly, the number on the scale has gone down on the morning after I didn’t walk and I’m not sure why. Maybe it’s because I need to rest and allow my body time to repair and reduce the inflammation that came from my walking the day before. I don’t know. I’m continuing to monitor that.

Clearing the static from our Energy Body.

Sustaining habits or subconscious practice

So far, I’ve had the best outcome from tying two or more tasks or practices together. This is why I formed my Integrated Spiral transformational, small group, self-coaching program.

I know in order for me to make the commitment to a healthy, whole, and vibrant body means I must be held accountable. By serving others, I will serve myself. And in Bob Dylan’s famous words, “You gotta serve somebody.”

I know spiritual types that aren’t in touch with their bodies. And I know body conscious types who want to learn more about Spirituality. I think (and feel), I can serve both.

Learn more about my Integrated Spiral program here:

Integrated Spiral transformational coaching 

A bit about me, your Spiral Sister

I would love to speak at your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural fair or festival. I support healthy lifestyle businesses. For information on both of my books, visit my Amazon author’s page — Click here.

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon. 

Plus, my holistic health book that details how I naturally reversed asthma, Take It Upon Yourself to Live a Wholly Vibrant Life, is available now. Buy it here

Be the best version of who you want to be

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow me on Twitter at: TakeOnYourself

Chakra Balancing:Yoga to Balance Mind-Body, Spirit and Soul

I am sooo glad I attended this aWEsOMe class four years ago:

Chakra Balancing:
Yoga to Balance the Mind, Body, & Spirit offered by Dr. Ronald Porter in St. Petersburg, Florida

In the yogic tradition, the chakras are known as wheels of spinning energy found throughout the body.

Usually, energy has the ability to flow though us with ease. However, the situations we encounter in life can often leave our energy blocked and unable to flow freely.

Gentle way to bring healing to your body. It’s as close to you as your breath.

Working with the chakras through yoga is a means of restoring a healthy flow of energy throughout the subtle energetic body, therefore bringing balance to the physical body.

Dr. Ronald K. Porter proved to me (during the workshop) that through movement and breath, I could partner with the Energies in my body to heal it!

In the class, we explored both the meaning of the chakras and subtle energetic body, and engaged in a yoga practice specifically focused on balancing the chakras.

Practicing yoga in this way, and incorporating it into my soul helped me realize I was also doing some very deep soul work too. Thus, why I added Soul to the title of this post. ❤️🦋🌀☯️

I found relief in my body, as I did the breathwork to move Energy into spaces and places I had not focused on in years, if ever.

Specifically guiding my breath, brought immediate healing to one of my knees, and kept the energy medicine working on it for several days later! I knew I had found a healing method I was going to continue to use for the rest of my life.

I now incorporate basic elements of this in my transformational self-coaching program, Integrated Spiral. Won’t you join me?

Learn more about it here:

Integrated Spiral transformational coaching

A bit about me, your Spiral Sister

I would love to speak at your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural fair or festival. I support healthy lifestyle businesses. For information on both of my books, visit my Amazon author’s page — Click here.

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon. 

Plus, my holistic health book that details how I naturally reversed asthma, Take It Upon Yourself to Live a Wholly Vibrant Life, is available now. Buy it here

Be the best version of who you want to be

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow me on Twitter at: TakeOnYourself

Integrate, integrate, integrate

Integrate moment by moment

❤️🦋🌀I have been reminded (by my body and my experiences this year), that as I write the words the Universe presents multiple ways to help each of us integrate the concepts represented by the words we write.

An example of this was when I designed my t-shirts, mugs, and more with the words “Minding my Energy” (which, is all about managing our energy), and a few short months later, I was faced with literally managing my own electrical energy, as well as re-energizing my body through diet and exercise!

I’ve been presented (sometimes daily) with quite interesting and challenging ways to actually manage my energy! And then, it IS my choice (and has been), to laugh WITH the Universe, or struggle. ❤️🤣😘

We are always tuning

Integrating mind and body involves getting your thoughts, intentions, priorities, physical activity, and reactions to external factors—ALL in BALANCE.

Yin yang observations and why we seek Balance.

We achieve and live in a state of whole health, as we embody balance. Our work, if there is any, is to always tune in to balance. ☯️

Spirit & Soul

Many books have been written about integrating our Spirit and Soul, and practices eons old such as Qigong and Yoga exist to guide us in integrating our breath (and Spirit) with our physical bodies.

My philosophy is this: breathing incorporates and integrates Spirit to Soul (think oxygenation of the blood).

All we need to do is, DO the daily, consistent practice. Lather, rinse, repeat. Ah, the spiral of tension and release. Action and rest. Charge and restore. ❤️😉

If you need help with the consistency part, there are many groups and coaches available—there are even apps! Learn, do, and stay accountable. (I offer a free Messenger “Move your body” group. Write a comment below or find me on Facebook to be added.

NOTE: Let me know if you comment, if you want me to keep your comment hidden, so others won’t see it.)

Minding (Managing) my Energy design – buy it here: https://sheilamurrey.net/store/

Body – My diet

I have been participating in a weight loss program sponsored by my health insurance company (Omada), for 15 weeks. More about that soon in another post.

It involves tracking and monitoring key health metrics daily—including weighing in.

Watching the number on that scale each morning has been both a blessing and a curse. It’s biofeedback and psychology working at its best, whether I like it or not. Ha!

I am now, using the challenges I face (like gaining those couple of pounds last week), to push myself to learn more.

I watched (and later connected with) a menopause doctor, learned some more acupressure points (that really seemed to help last night!), and started my Activ5 workouts while watching DVDs, that I think are going to be real game changers for me!

I feel, mind, body, and soul that I am on a healthy path, now, to release the excess weight on my middle aged body. I am so excited! In fact, I actually released 1 pound and 1 ounce, overnight! (I have let go of 10 pounds in 15 weeks, and this includes days of losing, gaining, and plateau weeks.)

Body – Living environment

Most of my followers know that my husband (who is 11.5 years older than me), moved to an off grid living arrangement at the end of February. And then COVID hit. We didn’t have any time to adjust to our new address, until we were on lockdown (especially him, because he’s over 65).

I haven’t written much about the changes (yes, challenges), we faced because I do my best to stay focused on the positive I desire, silver linings, and all of that. Suffice to say, every single day we were “managing our energy,” personal energy, electric from the sun/generator (we had two generators die, and a tropical storm hide the sun from our solar panels, etc.), and consider every single use of energy consumption (right down to learning how to live without hot water, and store only so much in a dorm sized fridge)! Off grid living is NOT for the faint of heart.

We’ve figured most of it out now, some 9 months later, but we are still integrating the thoughts and new mental exercises to live this lifestyle in gratitude.

Body – Writing it out

Words are a kind of tuning instrument for me.

You see, everything is energy. And life exists (manifests) along a spectrum of energy.

A body is just a dense collection of energy at one point on the spectrum (and why it is visible), and it reverberates with and emits emotional energy (invisible) according to what is near it. It’s reactionary!

Think of a guitar string. If the guitar string is not plucked, there is no reaction. Thus, there is no sound. When plucked, the string makes sounds in alignment with it’s tuning—high or low.

You are like the guitar string that has the ability in every moment to choose how you are tuned, and whether you will respond to the plucking!

Choosing how to respond to the plucking, takes mental energy. And mental energy is far less dense and changes moment by moment, faster than the speed of light! So, why does it seem to weigh us down? (Stress seems to occur when we “carry” the “weight of the world” around on our shoulders (yet, it’s mere thoughts in our heads)!

An example of writing it out as I prepare for a talk

In closing

I believe the more we search for answers and try a variety of holistic methods, the more deep and integrated our healing. And the healthier overall, we become.
(I wrote a book a couple years ago about how I reversed “lifelong” asthma.)

My hope is that you ALL will come to this deep and profound awareness of how much the Universe desires to integrate with you too!

As I prepare a course on integrating where we joyfully learn and practice ways to embody our light, or lighten our bodies, and ride the energy spiral to balance, (ah, don’t you LOVE the journey of a work in progress?), I’ll give you a peek… let me know if this resonates with you:

Potential new course topics. Organizing my thoughts and teachings. ❤️😉

Comment below. Let me know your glorious thoughts and if you might be interested in taking my course (or sitting in a virtual circle with me)!

Much love and many blessings! ❤️🦋🌀

A bit about me, your Spiral Sister

I would love to speak at your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural fair or festival. I support healthy lifestyle businesses. For information on both of my books, visit my Amazon author’s page — Click here.

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon. 

Plus, my holistic health book that details how I naturally reversed asthma, Take It Upon Yourself to Live a Wholly Vibrant Life, is available now. Buy it here

Be the best version of who you want to be

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow me on Twitter at: TakeOnYourself