Wrap up session using Integrated Spiral

The following wraps up our example session and my previous post, where we used the Integrated Spiral™ DE-Program as a method of organizing our handwritten notes (which had previously been an unorganized, chaotic pile of note cards): https://sheilamurrey.net/2022/06/04/going-deep-with-integrated-spiral/.

Integrated Spiral session wrap

Hello everybody, my name is Sheila Murrey and I run a DE-Program called, Integrated Spiral™. This DE-Program can be used in a multitude of ways, as it’s a way of getting thoughts out of our heads (easing anxious thoughts), feeling heard and supported (by sharing in an intimate group), and putting our ideas into action (be it writing a book, creating a course, or preparing a business plan)! And now, this article wraps up the example we worked through on June 4th, 2022.

At this point, we have the pieces of information organized. Our example was to take a lot of disparate notes and create one large task, like writing a book, or developing a program or a course, or even starting a business (because we have acquired a LOT of information over our years on the earth). Haha!

We took physical action and moved our information from the 3.5 x 5 cards to whatever computing application or tool we had available. Or if we didn’t have the app or tool that we thought we might need, we downloaded and installed that.

In my previous example, we had moved all of our information to a mind map, as shown:

Mind Map software tool to organize your digital notes, references, etc.

How the Spiral process helps

Whenever you’re interrupted or distracted from working on your project, the spiral holds space for you to stop (with different topics in play) and restart without any need to work on a schedule. You can always interweave any rabbit holes you’ve gone down as well, into the spiral pattern.

Spirals carved into ancient stones of Sacred Site: Newgrange (Boyne Valley, County Meath, Ireland)

When I started working on a new course within Integrated Spiral™, I used this process and found it most effective and satisfying Indeed, the process eased the pressure off.

Copying and pasting

From the mind map, copy and paste headings and text content into whatever format needed to complete your project. For blog posts (like this one), I usually skip the mind map and move my text directly into an app on my phone, such as the WordPress app when the outcome I desire is a blog article. But for anything else, I either copy and paste into an email and send it to myself, or any kind of notes app on my phone.

Note: I quit using the Notes app on my iPhone this year because I found it was auto-saving each and every note I opened in the app and creating a gmail message, which was filling up my gmail account and I didn’t want 1000 versions of notes in my gmail account. I have been emailing myself snippets of content and using my unread emails as a way to prompt me to complete each task, whether it be adding that content to a draft version of something on my computer or creating a social media post, etc.

Here’s a quick list of applications and tools you may consider using (even for simply one part of your project) depending upon the outcome desired:

  • WordPress app (I use the app on my phone to begin a draft, then complete each blog article from the browser WordPress app on my laptop)
  • Word (on a PC), Pages (on a Mac), or Docs (Google Docs) for any written text
  • Excel (on a PC), Numbers (on a Mac), or Sheets (found within Google Docs) application for any kind of accounting or sorting project, like a budget or list of titles you want to alphabetize
  • PowerPoint (on a PC), Keynote (on a Mac), or Slides (Google Docs) for any kind of course or presentation
  • Forms (on a PC), Forms (Google Docs) for any kind of online forms creation software, such as: 123FormBuilder, Cognito Forms, Form.io, Form Tools, JotForm, Ninja Forms, TellForm, Typeform, or Wufoo.
  • Facebook “Story” builder (can create and not publish a story and screen capture to use their backgrounds) for building social media memes
  • SurveyMonkey for online surveys

Create a draft version

Weave all of your parts or chapters together to form the draft version. You might consider sharing the draft with several beta testers (those friends or family, even other WordPress readers) who will read your work and spot any details you may have missed, such as spelling, grammar, or overall readability.

Make any changes to the draft that are necessary.

If you are creating a book or course, you may want to copy and paste your content into specific proprietary systems such as WordPress or Smashwords for self-publishing. Or at this point, you could send your edited manuscript to an editor or publisher.

FEELING check point

One of the big benefits of this process is the feelings of ease that are built into it.

How are you feeling now?

You’ve had to search and find a few tools perhaps. Did that grow your curiosity? Good!

You’ve had to stop to take care of anything else pressing. When you returned to this task, did you find it easier? You could find your place to begin again, with ease?

Now, that you’re nearing completion, are you feeling the accomplishment in this? And yes, mental ease? If so, brilliant! That’s a big benefit of this DE-Program philosophy and loose framework.

Integrated Spiral™ Daily Gratitude F-L-O-W

Let’s do this main process WITHIN Integrated Spiral™. (As before, I’m letting you ALL in on a bit of a secret! Shhhh… haha!)

Perform the DAILY Gratitude F-L-O-W consisting of the following movements:

  • Bow flow, sweep hands together – from the outside in
  • From the inside tap or pat, hug and swipe the body
  • Think/Consider: Ancestors. Breath. Water. Spiral blood flow. Foods that nourish.

This is the morning gratitude ritual we can do before we begin work (on anything) and at the end to honor and release our time.

Breathe with the movements. From and with an open heart in all directions. Movement starts from the inside. Turn, turn turn in the image of the spiral. Food starts from the outside. Gratitude for all inside and outside. “We can choose the thoughts we dwell on” Les Brown. That’s a quote. Think: Listen to what I tell myself. How am I doing? Scale radius units human ratios universe. Observational units unified physics, energy mass surface to volume, ratio relationships, effects (Nassim Haramein) and the division of space and space memory. Electromagnetism diverging opposite of gravity, converging one attracts, one repels. Divergent and convergent.

Rest in the spaces between and the thoughts grow larger with practice, mind my own energy or manage my own energy. We are each a fractal of Omniscience.

We work, honor, rest, and meditate while playing in the space of the Integrated Spiral™.

Spiral summary list

In summary, the main ideas are to:

  • Use the Integrated Spiral™ process to ease your mind and move thoughts to index cards, talking through the cards and recording using Otter to transcribe
  • Organize the cards in a spiral fashion to bring order and a feeling of space in and leave room to add, as well as hold space for when you are distracted
  • Stack (by turning each category of cards a quarter turn and placing on top of each other) if you have to stop the process at any point and clear the table, bed, or floor space where you’ve been working
  • Mind map for additional clarity, as needed (and if desired) especially helpful if you’ll reuse chunks of content for additional projects
  • Copy and paste from the mind map (or Otter file if you skipped the mind mapping) to whichever phone app or computing tool you think will work best depending up the outcome you desire
  • Create a draft version
  • Find willing victims (hehe) readers to beta test the project, read the book, take the course, or join the program
  • Edit and polish (before copying and pasting into final a proprietary system, especially if you’re using something like Smashwords to self-publish a book)
  • Send the manuscript to an editor or publisher, or choose to self-publish
  • Everything happens for a reason and purpose. So, our purpose here is to “connect the dots” as we bridge Heaven to Earth. See my previous blog dedicated to we’re all connected, you may wish to read.

We are complete

Did you enjoy (IN Joy) these two articles?

Did the spiral process intrigue you?

Would you like to get to give it a try? If so join us here.

And remember, everything is a suggestion. (Wink!)

Everything is a suggestion.

Many blessings to you in ALL ways. Amen. Namaste. OM

A bit about me, your Spiral Sister

Fractal of Omniscience. “Spiral Sister”🌀Observer & Perceiver of Energy & Wisdom from Nature. Empath|Author|Connector|Speaker|Singer.❤️🦋🌀🎼〰️🙏🔥☯️

I would love to speak at your bookstore, crystal shop, acupuncture / chiropractor office, natural health foods store, art fair, music or yoga festival. I support healthy lifestyle businesses. I’m 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. Visit my author’s page here. 

Plus, I documented how I naturally reversed 30+ years of chronic asthma in my holistic health book, Take It Upon Yourself to Live a Wholly Vibrant Life, that’s available on Barnes and Noble: here

Be the best version of who you want to be. As it really does affect us ALL. We Are All Connected.

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

Follow me on Instagram: https://www.instagram.com/takeonyourself/

Going deep with Integrated Spiral

The following was transcribed by Otter during a one hour personal Integrated Spiral session:

Raw audio file of this blog post.

Integrated Spiral session introduction

Hello everybody, my name is Sheila Murrey and I run a specialized kind of DE-Program called, Integrated Spiral™. And I would like to take you through an example of what I do in that program and how I work it personally for myself and then at the end, I will give you some information about the DE-Program and if you feel led to become involved, or take part, or give this loose framework (as I call it) – how you can give it a try.

So to begin with, this program is really good for people who struggle with accomplishing a fairly large task, like writing a book, or developing a program or a course, or even starting a business (where you have to) put together a lot of information.

Perhaps you’ve collected many books that you want to draw upon the information from those books. And you want to do that in a proper way so that you’re not plagiarizing from those books, and you want to cite your sources and put together an index and cross reference and things of that nature.

Laying it all out

So in your idea (in your mind) of writing a book, it becomes a very large task. It is in fact a project! And being that I have worked in the information technology arena as an IT consultant, a business analyst and a technical writer, I certainly have the business skills that I can put to use here and help you. But beyond that, my love and my passion is personal transformation and growth. It’s helping people. And if I can help you feel better about organizing your information, putting it into a structure that will facilitate you accomplishing your task, whatever that task is, maybe it’s that you are organizing an upcoming wedding. It can be anything literally. It can be buying a house; I’m trying to think of examples folks have brought to me, but primarily I’ve worked (the Integrated Spiral™ DE-Program methods) with folks who are healing their body of a chronic illness.

Spiral sidebar about healing

Now, let me give my disclaimer right up front. I’m not a doctor. I do not work in the medical profession and I’m not a mental health professional. But I have helped people lessen to some degree, their grief, or depressive thought patterns.

We’ve seen chronic ills improve. I won’t go as far as to say healing of other people’s health situations. But I have Healed my body–the body that my spirit inhabits. I have healed it of asthma. I’ve healed it of an ovarian cyst that if I had let my GYN my female doctor gynecologist try to resolve, she would have cut me open and taken everything out. I would have had a full hysterectomy because it was a painful ovarian cyst, but it was one that liked to play tricks and hide. So I had all kinds of different ultrasounds and every time we looked it would either change positions or it would disappear, reappear or hide itself; she wasn’t sure what was going on, but we knew (it was there somewhere) because I had pain. And we could feel something there. But we couldn’t necessarily scientifically see something was there without going in and physically seeing it through surgery. So, that was her proposition to me and I refused to do that. I went back to an acupuncture physician in Orlando, Florida that I knew whom had been the teacher, the trainer for acupuncture to a previous acupuncture doctor I had seen, so it was almost like going to back to the source.

In my opinion, I trusted her and had done quite a bit of acupuncture when I was healing of the asthma: getting off of five different asthma and allergy medications and easing my allergies, seasonal allergies; all kinds of things have vastly improved ever since I did that in 2005. It took six months (to heal) and I write about this in my book, Take It Upon Yourself to Live a Holy, Vibrant Life. In that book, I explained that whole process so I won’t go through that again here. But suffice to say in six months, I was off of five (5) pharmaceutical medications. My oxygen levels improved. I was breathing much deeper, more fully and speaking clearly. It even improved my speaking voice so here we are now. To this date, it’s 2022, so (I healed this body) over 15 years ago!

Because I believe my body healed, I believe any body can heal.

I am the LIVING EVIDENCE of TRUTH, of the body’s ability to HEAL!

If you cut your finger you can watch that cut close up and heal over the course of two or three days, depending upon your body’s rate of healing. But everybody is different. That (healing) is something you can witness for yourself. I’m not saying to (go and) cut your finger. I’m saying IF you cut your finger or something like that, you can watch that heal. I’ve also healed and watched moles fall off my body. I have literally used essential oils (to heal these) and either twist or just lightly rubbed the surface of the mole and within four or five days, up to three weeks depending upon what the mole is and how deep its roots go and things like that. It will literally fall off my body. I have I and some of the ones I’m still working on. I have shrank the mole in size–if I drew a circle around it and called it 100% initially, it would now be it like 25%– and it’s become much much lighter and much smaller in the height it stands up off the or from the surface of the skin. So I do believe the body can heal, naturally.

I’ve used I exercises and improved my eyesight! I have astigmatism and wear glasses for that. But my distance vision has definitely improved, so much so that when I go to get a new prescription and I only go every three years, they usually think that the previous one was wrong because they can’t accept the fact that I just turned 60 years old in January and my eyesight is improving because everybody else’s gets worse! But I maintain that the use of the prescription lenses are what actually weaken the eye. So I take my glasses off for large parts of the day. And I look out the window or I go outside and walk and I look off into the distance. When I’m working and I can’t get outside I look off into the distance and exercise my long distance vision without the prescription eyeglasses to help my eyes heal (get stronger). So I can give you example, after example, after example and I do that in my book. The point of this talk and the point of this blog is to give you details about how I would walk myself through the DE-Progam, Integrated Spiral™.

Why DE-Program?

Right off the bat, what do I mean by DE-Program? Well, as I’ve just explained, I believe the body can heal itself and THAT pretty much runs contrary to what you hear on anything mainstream, especially now. It’s all this reliance upon pharmaceutical medications, vaccines, anything and everything. From the outside in. I believe in stimulating what’s inside my body by acupressure, acupuncture, herbs, essential oils, things like that. And yes, those are put on the outside of the body but I’m stimulating what’s inside the body (to actually DO the healing work). One could argue that the pharmaceutical drugs and the back scenes doing the same thing, but I am using means that are more natural that are less, that there’s less money behind and that there’s less chance of manipulation of, so nothing’s perfect. At least most things are not going to be perfect, in my opinion. But this is the way that I choose to tackle it instead of relying upon something that’s driven by billion dollar industry and that can be politically manipulated, charged (extreme amounts of money for), or withheld.

What I do and how I approach healing of the body is something that once learned, no one can ever take away from you. No one can ever stop you from healing in that way, even if it is simply by means of meditation, which is probably the first and foremost (uncontrollable methods). Prayer and meditation are probably the best forms of natural and holistic healing that we have, but many, many people will not turn to those FIRST, they’ll turn to those last (if at all–because they’ve been “programmed”).

This is a different paradigm

You can see the different paradigm in which I’m coming from right off the bat. That’s why iIntegrated Spiral™ is a DE-Program because I’m taking you through a loose framework and a structure and a process that helps you to release a lot of the anxiety causing and fear based (underlying) tactics the mainstream uses to threaten you really, and and make you feel like you have no hope but their medicine and their outlook, and their diagnosis, and prognosis (their dogma–and yes, Science definitely has a dogma associated with it).

I say, look within and what I talk about my modus operandi, our mantra is, heal thyself. Let food be thy medicine. And if it can’t hurt, why not (at least try it).

Now, I’m not advocating that you go take snake venom or something that’s a known toxin to your body in order to stimulate your body to heal (though what the hell is chemo and radiation???).

I’m advocating that simply by eating good, clean, whole, local fresh food and herbs and knowing how to use them in the proper amounts can work wonders and they can still work fairly fast.

You know, one of the tenants and the reason that a lot of people turn to Western medicine or allopathic medicine, is that they can take the pill for every ill and it and it resolves the ill fast like an aspirin for a headache, but that used to be true. But now it seems like if you take too many aspirins, you end up with an ulcer or you end up with some other side effect that if you had just went to and tried to identify or detect what the root cause was of your headache, maybe it was drinking diet soda. You quit drinking diet soda your headache goes away. It can be that simple. Maybe you have dry eye, you drink more water throughout the day, and your dry eye symptoms disappear. Magic poof, go figure. All right.

Why call it a Spiral process?

To get back to the subject, again, one reason why this is called Spiral is because I tend to spiral off into different topics of discussion, in an effort to just help paint you the larger picture. But sometimes I do go down the spiral rabbit hole.

Spirals carved into ancient stones of Sacred Site: Newgrange (Boyne Valley, County Meath, Ireland)

When I started working on the project (that is a new course within Integrated Spiral™), I thought I really need to walk through this and take all the information that I’ve been gathering on three and a half by five (3.5 x 5) cards for months and months and also some handwritten notes that I had, and there was a lot of disparate information and thoughts. And so that’s where this deprogram can really come in handy. For more information, see my previous post: https://sheilamurrey.net/integrated-spiral/

When to use Integrated Spiral™

Integrated Spiral™ can come in handy if you just have a pebble in your shoe and you want to know how to get out of that painful situation; (exit) a toxic relationship or such too. But you can use it as a structure for managing a project, as it’s also very beautiful because of its elegance (and spaciousness). It can help to take some of the pressure off.

So let let me walk you through this example.

Organizing notes and references in a loose spiral formation

An example of Integrated Spiral™

So in the middle of the spiral, it’s very tight. In fact, it starts with a dot. But if we were to take a microscope on to that.we, may very well see that within that dot there are spirals as well. So just to say the inside of the spiral is where we’re going to start on this process. And it’s very tight.

An Integrated Spiral™ map

If you were drawing it out on a picture, you would draw a diagram drawn a spiral out. So that’s where the majority of the information that I had was, in the middle of the spiral and it was very tight, meaning there wasn’t a lot of space in between. I had a lot of little bits of information that I couldn’t really very nicely categorize. That’s why they’re in the middle.

As we start to move outward, where we have more space in between the arms of the spiral, that’s where things start showing up as larger and larger categories. So think in terms of middle of the spiral, lots of little categories, even just a sentence or two of information. And then as we move out the spiral, larger bodies, or better defined categories of information (are grouped into one pile/point along the spiral).

How to stack each group, IF you have to move it during the process

That’s really the process.

I’m taking physical action and moving my notes and 3.5 x 5 cards and putting them together in specific categories (or by subject matter). The notes (or pieces of paper) are placed on a bed, table, or on the floor in a spiral pattern. And this is going to help you when you start organizing them to actually get them into either a, a book format, a manuscript format, or say a spreadsheet or something before getting the information into whatever tool you’re going to use (computer or such).

If you already have the information, say in your phone, or on your computer or laptop we handle it in a similar fashion, but it just wouldn’t be printed out and we wouldn’t be physically laying it out. I do have tools that I can suggest to you. Or you can google and find tools that will look like a sticky note. And you can do mind maps or clouds where you can put that information in forms, and then you can move them around in the same way. But the Integrated Spiral™ process may not serve you as well as if you have physical notes, because part of the benefit is to allow the physical motion of putting your information INTO the spiral layout INFORMS the mind and eases anxious thoughts about tackling such a project, which is why you haven’t accomplished the project til NOW.

Mind Map software tool to organize your digital notes, references, etc.

The physical mess is usually what I’m trying or is usually what I’m best at helping people pull that information from their physical sources. Get it into their digital electronic processing, or spreadsheet form forms.

So, here’s what I have that we’re going to use as the example. All right, what is the level, amount of calls, or steps?

  • Sentence 1: About
  • Sentence 2: DIY one month, 4-week course
  • Potential name. WordPlay. It includes a 15 second video
  • Culminates in new deeply authentic content for your blog, newsletter, book, course program, etc.
  • My three teaching points are:
    • Listen intently for active listening to be heard and understood
    • Get still do your inner work
    • Track, log, record what comes up through you

After (voicing this into Otter or other similar transcription tool or typing it into a computer), I rip the paper, crumple it up, and it’s going in the trash (we don’t have recycling here).

So that was that was the first and second pieces of paper. Three phases.

Spiral side business note: Craft a targeted offer

Work backwards from whatever offer I’m going to make.

  1. My offer
  2. My design
  3. My target audience: spiritual entrepreneurs.
  4. Visualize and document my dream client: Someone who wants to shine their brilliance
  5. Set a date/time on my calendar for a “discovery session”
  6. My tagline: Be the best version of who you want to be –that’s already on my blog site at the end of almost every one of my blog articles (thus, I must have already implemented that note somewhere earlier along in my work–great!)

Next sheet of paper. Another business note: Let us promote you. Focus on what differentiates yourself. Efficiency customer satisfaction, home study. Group Program, okay, ripping this 1/3 sheet of paper.

Next? How would you love to be heard? Strike that. Move from feeling unheard to not only being heard but deeply understood. How would you like to come out of your contemplative inner work your meditation and prayer time to a place where you’re ready to share your deepest authenticity with the world question mark. All right, what do you get from that?

So the question is, so that you can fill in the blank in this example. Of course it’s so that you can put together your own project in an easier way.

Alright, we have completed the center of the spiral. We’re just now taking one step up and out. It’s still very close to that very tight center of our spiral. So moving up and out card one, God bumps!

Spiral side business note: 50/50 split with my partner

A simple contract 50/50 split can be renegotiated (with my partners).

Check in with how we’re FEELING

There’s a feeling of accomplishment that comes from doing the ripping in the in the wedding paper up and three and a half by five cards to just as an aside so it’s already helping me mentally kind of feel like I’m getting more space in my brain. I’m definitely getting more space on the bed, the floor or the table where these were laid out.

I’m feeling a bit of a feeling of accomplishment right now. And I’m feeling a mental ease. So already I’m seeing a benefit to this DE-Program philosophy and this framework.

Next card: love or fear, meld, balance, shift, duality, polarity and I drew the yin and yang symbol. So, you have white on the top and black on the bottom with a wavy line in the middle. You have both the white and the center of the white and the dark in the center of the black the white have written beside a bit love and the dark is fear. Sit with your fear, embrace it, love it. On the back of the card I have written “enter family reunion or soul reunion.” (That’s also great, because we bring in and honor our ancestors as a central tenant of working the Integrated Spiral™ process.)

Next card: no judgment, no fear. Take risks.

Next card: There’s a few names on this one, so I’ll just say Ash, Pattie, Terri. Underneath the names I have written marketing branding. As we hide our spirituality in business.

Next card: Viscerally feeling tingles on top of the head and Dr. Joe Dispenza. Okay, that one’s done.

Moving in a clockwise motion. This spiral continues out and up to the top right. I have a card with an energy line drawn under the word, fire. Learn how to listen helps us teach in a humble way. How does humility help us spiritually? It helps us listen. And listening helps us know how to ask questions. Put yourself aside. Put ourself aside. Something stirred in my spirit = GodBumps as we listen through our heart. Back of the card: Testimony has MONY in it and why? How to listen to trees listen to people the same way as wind blows through the Jack Pine Tree in the dark. Sounds like empathy. We can love spiritually with the heart, even if we don’t like the person.

Integrated Spiral™ subprocess

New point on the spiral. This is actually a process WITHIN Integrated Spiral™. (So, yes, I’m letting you ALL in on a bit of a secret! Shhhh… haha!)

Perform the DAILY Gratitude F-L-O-W consisting of:

  • Bow flow, sweep hands together – from the outside in
  • From the inside tap or pat, hug and swipe the body
  • Think/Consider: Ancestors. Breath. Water. Spiral blood flow. Foods that nourish.

This is the morning gratitude ritual. Breathe with the movements. From and with an open heart in all directions. Movement starts from the inside. Turn, turn turn in the image of the spiral. Food starts from the outside. Gratitude for all inside and outside. “We can choose the thoughts we dwell on” Les Brown. That’s a quote. Think: Listen to what I tell myself. How am I doing? Scale radius units human ratios universe. Observational units unified physics, energy mass surface to volume, ratio relationships, effects (Nassim Haramein) and the division of space and space memory. Electromagnetism diverging opposite of gravity, converging one attracts, one repels. Divergent and convergent. SMART goals: specific measurable, attainable, realistic and timely.

That’s one whole process. So, I’m going to leave those cards together because in the group, we work through that and I may update that again, as I see now that I may need another bullet on the spiral.

Moving a bit further out to the right. Giving a little bit more space I find another process. It’s called, “How to integrate” and I have some things about what I am calling these tools or sub processes that we’re going to integrate in. So, that would be the tree of life (the story tree) and then find the ripples, distracting others, coping mechanisms, or challenging the negative.

I found one I will put on the back burner about a methodology that helps connect you with a feeling of power that inspires.

Okay, that was a note to myself, so I don’t need that card anymore.

Next card: If you’re driving pull over and don’t close your eyes. Allow your body to wiggle and adjust to a comfortable position. Sounds like this was part of my meditation class. I can use that.

Next card: Air made up of more 78% nitrogen than oxygen which is 21% plus argon. Trees provide us with 28% oxygen but 70% of oxygen comes from marine phytoplankton microscopic algae.

Next card: Breathe. Circle your eyes with your fingertips. Yes, some of these cards got mixed up. (This will go with one of the previous and be used during my meditation class.)

Next card: Use this time to detach. This was part meditation class and also part of my “Communing with TREES” class (where when we observe our mind thinking, we let the thought float away on a fluffy cloud). I got rid of these cards and moved to the next point on the spiral.

Next card: Balance time between social media and actually doing stuff. Understand the dopamine instant gratification hit of addiction. Climb the mountain and learn patience make an impact purpose stay focused on our purpose.

Next point on the spiral path: “Just BE.” This points to real conversations within Integrated Spiral™ of unmasked conversations. Short and sweet.

Next card: How did you start the film festival? Isabelle could tell us her story. Two months before it opened she got stuck, yet it all unfolded. Isabelle is my 83 year old friend in Sarasota who will join us in the program the DE-Program and those who join will get a chance to ask her life questions from her amazing wisdom.

Next card: Trust and doubt or trust over doubt, inviting uninvited words versus attention grabbing. Practice: when I start to doubt, ask what am I inviting? Invite is the “opposite.” Use turnarounds. Reference The Work of Byron Katie.

Next card: short conversations. Just be real Isabelle-isms. 15 minutes of healthy self gestures for 30 seconds. Essence.

Okay, next point on the spiral: It’s going to be down at the bottom. It’s going to be down at the bottom. Looks like we have okay card center of spiral meditation, contemplative prayer or contemplative prayer.

Rest in the spaces between and the thoughts grow larger with practice, mind my own energy or manage my own energy. We are each a fractal of Omniscience.

Spiral side note: Minding my Energy

I designed a t-shirt minding my energy and in a few months my son and his girlfriend invited my husband and I to move to their off grid property for a 90 day test trial run (yes, the Universe really did put me to the test on that! Haha!).

Spiral side note: During the lockdowns

What we couldn’t have known then was that COVID lockdowns would prevent us from doing fun things in the new area or be able to move to another campground in two or three months if we didn’t like like it and we had issues. I’ve already written about all that in another blog article. A tropical storm hid the sun from our solar panels for seven to 10 days we felt like we were on a sailboat with no wind for our engine.

This is what you find out when you start working on your project that you’ve already used these notes for something else and it’s already done. You really don’t even need them. Yeah, because the next card goes into some more about that with our generator. Our first generator died within six weeks. Its replacement, the second one died at the end of the 90 day warranty period. We did get our money back and then we bought a bigger more expensive generator with auto start and a remote which was great. And I remember the day that happened because I had so much ease that I could just lean towards the window while I was working and press a button and turn on the air conditioner–which was amazing. Because I had been working with sweat running down my from my armpits down the side of my body for many days. And it was difficult. I do not know how people lived in Florida 100 years ago without air conditioning. Now, that’s a spiral thought for you.

Continuing on next point in the spiral because I’m going to just go ahead and throw away the next two cards because they’re all about that story, which I’ve already told in another article.

Alright, so the next point on the spiral is we can start coming around up to the left and go on upwards. Conversation with Elena 12 steps four noble truths Eightfold Path trauma, release and Kundalini for elevate elevation. Breathe, root, take into action and accountability. I think this was about the time I started on clubhouse and I was speaking with a lot of really smart folks who gave me more ideas of things, tools and practices that they were using, and they were integrating into their spiral process.

Peace. Pleasure. BLISS!

How, with all the distractions, do we get to stay in this state?

That’s something else we talked about in Integrated Spiral™.

By the way, as ANOTHER side note, I do not have all the answers. This is why it’s a group process. Group program group DE-Program, but it’s an intimate group of either four, six, or eight people, depending on who’s drawn to the work. But so far, we haven’t had more than eight and I think any more than eight might not be manageable. We will probably keep each group between four and eight souls and we will do just create new groups if we have more people interested at one time than that, but so far that’s been manageable for me because I still work full time job.

Okay, so next card: Mother Earth resets herself; make self care a priority. If we don’t, it will manifest in another way. One of my participants said, “Trust ourselves, find what works for you in nature, earthing and grass…” we’re overseeing (in this DE-Program) because again, everybody’s bringing in their tools and processes. We incorporate those tools when when it makes sense, and where we can, because it’s about taking the first step to getting that project done, or that new habit set, and then later as the spiral allows and affords us more time and space, we can integrate MORE in.

As we complete things and get things done, we can add in some new things like say a new book or something to read or to use as a source, but that’s when the project is nearing its completion. And so if it makes sense to add something new in if you were planning a wedding, it might be you want to add a couple new songs in and you want to contact the DJ and get the those things lined up. And if they don’t work, have a backup, just giving another kind of example there.

But for a health program, it might be you were doing yoga and someone told you about Feldenkrais and so you decide to find a Feldenkrais practitioner and add that in as a modality that you’re going to use. It could be things like that where you’re healing a chronic ill that you’re going to be continually adding in, and layering in, different modalities to help support what you’re doing.

Spiral side note: Alternative Health

Again, you can see that’s another reason why people won’t go that route (of alternative health) because they want everything to be covered by their health insurance. Well, sorry. Alternate and natural healing and holistic healing methods typically are not covered by health insurance. You’re very lucky if you get some that are and please take full advantage of those because anything added as an adjunct is is very good for you and very supportive for you in my humble opinion from being someone who has healed my body that way. I have spent THOUSANDS of dollars healing my body, but I believe that it’s been to my benefit. I have not relied on my health insurance. I went many years without health insurance. I know this is another aside another spiral thought, but I just want to put that out there. If you’re just relying on your health insurance you are your health is being dictated by your health insurance company. Not your doctor. Newsflash.

New point on the spiral: Spoke about trees, Mother Nature, what’s real, we exist, miraculous and crazy. It seems miraculous and sometimes people think we’re crazy. My friend Pradeepika. She’s from West India. And when it’s 11:30pm there, it’s 2pm here so that was just an aside note for me that I don’t need anymore because I started getting scammed by people on Clubhouse. And unfortunately, I chose to throw the baby out with the bathwater and just leave (that app) altogether. It was just becoming a toxic environment for me. I still have friends on Clubhouse though and they still love it. They established and maintain very tight boundaries–and I’m all about the ALL (as I bet you know by now!). They are very very careful about who they let in to their groups. If you’re on Clubhouse, I can connect you with them. But otherwise, that’s all I’ll do in that regard.

Next point on the spiral: We’re maybe sort of nearing the end. There’s a dosha or this is the name of the modality; it may not be scientific. Start imagining everything has a spirit; everything is one thing. Care about feeling better. Your own feelings inside get deeper. Good flow–when you feel a good flow. You’re on a natural high. Okay. Oh, let’s see.

This was another point on the spiral. And this was the beginning of a talk that I was writing that I didn’t finish. So, if it’s possible to weave it in to this particular course I will but if not, I will kill the baby (it’s actually, “kill your darlings”), so to speak. I don’t know that’s like a writing term (journalism term). I’m not even thrilled about that.

Portion of my “Talk”

Before I kill myself, let me talk with you for a few minutes. I literally have talking points. Yeah, I’m not sure I like that at all. To me that feels negative now and see? That’s another benefit (of this DE-Program process work) because now, you’re going back through looking at things with a different mind. Like Einstein said, you can’t solve a problem with the same mind that it took to create the problem.

And no, I’m not about to hang shoot or otherwise physically harm myself. So, hang up the phone if you have picked it up to call 911 for or on me, this is my way of a dramatic opening. Okay, you can see where I was going with that and why it’s not necessary. Certainly if you’re listening to this now or reading this and you’re in a depressed state, I would want you to call 911 or a suicide hotline and I would advocate every day all day long for that. Put on some Yanni or that song, Hold On. If you are familiar with that older song. I mean, stay with us. Tomorrow is a brand new day and you don’t know when you walk out your door who you’re gonna meet and what might happen next. And I am all for experiencing the universe as very surprising with a sometimes ironic sense of humor, so please, I would beseech you to contact a counselor 911 or suicide hotline if you have feelings headed in that direction to do your self harm because you are needed. You’re loved. You’re worthy. And that’s one of the biggest things that we fight in the personal transformation genre is that people feel they go down the deep dark hole and they feel like nobody cares nobody loves them. They’re not worthy. They’re powerless. And that’s a belief system. So, you know what we call belief systems? BS! BS = Belief Systems. And it’s all BS.

You’ll see when we finish this up because the last card explains that so hang with me. That’s probably not a good word to use. Stay with me.

Spiral side note: healthy eating

Next card: A look at all the things I do to support my health; point out the ingredients.

  • I care about what I put in my body, which is why I don’t take drugs, pharma medicines. Don’t do coke. I don’t drink Coke either. I don’t drink soda. Don’t smoke pot. Nor do I smoke cigarettes.
  • I care about you and YOU is in all caps. I share these videos, blogs, write books, etc. Because I care.
  • I want to utilize my skills talents. education experience over 30 years to help people spiritually physically and in their especially in their family relationships, but in all relationships, because we are all connected. And if you don’t know the story about why I believe that that’s my mantra. There’s an there’s a whole page on my blog dedicated to we’re all connected, please read it.

Spiral side note: Ancestral and new Energies

Next point on the spiral: We’re pretty much on the top again, coming around. I have notes about the Cherokee, Dr. Eric Pearl, and a few others. (In terms of ancestral Energies mixing with the “new Energy” Dr. Pearl talks about.)

I learned to honor my Native American ancestry in particular to Ceremony and social interactivity. And to honor the fire in the center as part of our ancestral ways, and how this lives in our hearts. On a mountain in North Carolina dancing at night eagle feather leads. We are all connected to the fire. Yes, the Native Americans believe we are all related. And apparently this particular person I was listening to and taking notes about said we’re all connected to the fire. So that’s how that got picked up and put in my stack of note cards. There’s a water ceremony that connects people all over the world. The Cherokees got their ballgame from the Choctaw tribe. Do our very best without hurting others fasting, feasting and then medicine to make our lives better. They use turtle shells women wear and to carry the dance rhythm and small drum. We play small drums for the Creator to hear as women shake shells. We dance. And everything is about Thanksgiving.

This is a framework. frame work. Our spirituality provides this connection. It’s a connected tradition. Good stuff is passed down orally (as we learned about the old ways and Celtic Energies in 2019). All of the stories in Ireland were passed down orally and the folks who are passing down those stories took great pride and care to make sure their stories were passed down accurately.

In Ireland, the children and grandchildren would repeat the stories over and over and then be corrected or guided or coached by the grandparents. The Native American elders also guided their listeners to retell accurate stories (and keep many secret).

So engaging in play is part of ceremony for us. This is still with the Native Americans here. We believe our body and spirit are tied together.

  • Practice mindfulness
  • Put our phones away
  • Be IN gratitude every day
  • In the shower, list things we’re grateful for
  • Practice balance and sobriety
  • Our spirit talks to us
  • Ground using running water
  • Take care of ourselves so we can serve others
  • Speak Cherokee daily
  • Keep the youth engaged (let them shake shells while the elders dance–in the past, only the older ones did that)
  • Dance during the different phases of the moon

Next point on the spiral: First 30 minutes of our DE-Program. And on every call ask, “How did it go for you last week from what we learned or discussed”?

Spiral side business notes: Overwhelm & promotions

In 2008 I was too scattered how too much at people and overwhelmed. Throw too much at people and it overwhelms them. “Schizophrenic entrepreneur” is an actual thing. Focus on one thing to become an expert and grow and manage from there. Use database lists three to four hours straight at the computer, get more clients. Use a press release. Grow Your Business build your brand. These are business notes promoting other people. I’d love to communicate audio visually. And blog for others. And sing original songs. I use music to ease my anxiety and stress. We could create animated videos, so far my hubby is my only happy client for those. I can offer digital works such as press releases, blogs, social media promotions, communicating, and connecting (via social media). Case in point, my husband just created his own brand new music website and all he needed to know was how to change the title in the header in the HTML. I helped him with that and it was a two-second fix (as any of you know who work on websites and do HTML). So he was happy about that. And I felt grounded.

Spiral side note: More rabbit holes

Next point: The spiral grounded, real and skeptical. These are all points that Dr. Eric Pearl has talked about as an authentic person the progression of integrative medicine. List of some people’s names who promote human energy and living universe energy. Everything at every level is alive in the universe, remembers, and evolves. Homeopathy; survival after death; and psychic abilities. Sounds like several rabbit holes.

Next point on the spiral: Discussion topic the toilet lid. Toilet has a lid for a reason. Put the lid down before you flush; when you flush, all that stuff goes up into the air and spreads out around your bathroom.

Next point is road rage. And the spirit of “Taking it personally.” Shakespeare: All the worlds a stage – Control = Ego. Fairness justice come from the Ego; Ego is everything other than pure essence ego. “What are we pretending not to know?” Marianne Williams.

Next point on the spiral: Meditate, set my route. Oh, this was from Stonehenge.

So, the meditation at Stonehenge had me sitting my root chakra next to the blue healing stone buried in the ground and began to thank Omniscience in and for all ways. That was deep.

Mindfulness and Yoga

Next point on the spiral. Start with mindfulness awareness, presence time, prioritize stillness, breathe connection. Be here now. Morning gratitude ritual. Opposite multitasking nourishing with food and grace before meals. We are all connected.

Next point: “Tune us the sitar neither low nor high and we will dance away the hearts of men.” That’s a quote that my yoga teacher, Dr. Ronald Porter uses when he teaches yoga in St. Pete. Let’s see I think this is my quote. Let me read it. There’s a little something more to it other than just being told that deep breathing as another alternative modality to relieve a health issue. Otherwise, we’d all be healthy and feel good with the amount of quality and knowledge that abounds in this information age. I have my name attached to that. So I’d have to look and see if that comes from my blog or I pick that up somewhere.

Next point: Yoga puts us in touch with the sun, subtleties way of life, which is not equal to religion. Yoga is not a religion, but it can be. Anything can be a religion IF you turn it into ritual (by “practicing it). More people do yoga for the body in the US than in India.

Next point on the spiral: What feels good to you?

Spiral side note: Do something new!

Next point: Do something new. Or release something, per Sherry Frost 2008. And I have a bunch of key words here fitness well being robustness, stamina, vigor, tone, top form wholeness, fine feather constitution. Palliative release is cure deliverance, solace, comfort, remission, consolation, cheer, breathe, help assistance. Alleviate, mitigate, lightening, rest, respite, happiness, satisfaction, analysis, medicine, therapeutics, and healing. Use the heart close rather than the hard close, especially in business. We are all in – and that was the business coaching comment. More tags intuitive, uncontrolled, common, ordinary, universal, regular, Natural Alternative, organic, Holistic Health Wellness modalities remedies therapy treatment relief prescription free drug free non toxic primitive, vital prime primal necessary fundamental essential original integrated, comprehensive full total energy strength, vitality, hardiness and bloom.

Next point: where are my wishes? This was part of a talk can only help it can’t hurt but the universe doesn’t hear no. So I wanted to rephrase that. Non toxic native to the body. I don’t have all the answers, but my allergies have reduced. Now I’m working to help my granddaughter’s I connect to others for answers and learn. I’ll keep those because those cards seem to really stand out in a speech.

Spiral side business note: Want to grow your brand?

Next point: Do you want to grow your brand, or your client list? You can see a lot of these things are gonna come out of the spiral though because they just don’t fit. One of these things is not like the others. That’s what we’re looking for. I can do all your online work for you. Highlight differences, no prescriptions needed drug free options. I can consult with you to build your email list. Send regular updates, offer coupons and specials, and promotions. And send out communications. But that may not mean anything to a therapist or mental health person. They need a website. They need help when they say, “I’m going to pull my hair out.” For those of you who are avoiding having an online presence, losing sales will be the result.

Spiral side business note: Continue learning & side hustles

Okay, next point: Neural network pathways fractals. Alana held on to the tree for dear life. Fractals, kaleidoscope, mystical power, infinite space, ineffable experience, one dose of magic mushroom can cure anxiety and depression. No fear of dying. Recalibrates view of death, quest on and we’ll learn together. It took a hypnotist a year to build her email list to 972 or so people. Joint ventures. Alliances work if you have 1000 emails and they have 1000 emails. Partners will be more willing to share their list with you, etc. if you both have similar size businesses. Say you send out an e-zine twice a month to build a relationship with chatty kind of people. And you write with personal tone, but they’re not all targeted for this type of information. You will sell 2%, 3%, or maybe 5% from your list; 20 to 50 sales from 1000. That’s your tipping point and it’s all a numbers game. I think that’s what I got from business coaching. Get the right people on your list! It can be fun to cross each 100 email address milestone while list building. Manage your contact list somehow. Yeah, there’s ideas about that which I don’t recommend anymore.

A college degree used to be near guarantee of finding full time permanent work, yet now, you may want to consider supplementing your income and build work experience with public exposure for those without a formal degree or second job. Seniors are supporting themselves while attending college, per data source: National Center for Education Statistics. Hopefully that’s the end of the business stuff.

Goal of Meditation

Next point: The goal of meditation is to release resistance release resistant thoughts then the thoughts that do come will be useful to you. Write or speak into a recorder, which is what I’m doing right now with Otter. Thank you very much. All right. Here we get to the crux of something.

Spiral side note: My history

Okay, Mom and Dad were opposites. How could that happen?

Mama always said opposites attract. We materialize our thoughts law of attraction or not. I’m glad you look for patterns. One of my friends loved these kinds of groups for two and a half years. Self Mastery is important ignorance versus knowledge. Ignorance is expensive. Again, with the beginner’s mind, well, that’s the seven habits. Stephen Covey. Not all who fight were alcoholics, right. I kept telling my counselor that. For years he thought every time I walked into his office, that my parents were alcoholics. And no, my parents were not alcoholics. But they still argued. They had just a high level of passion. They either were passionate and touchy, warm and fuzzy, or all lovey dovey. Or they were at each other’s throats. And it was a war.

Next point: From class participants I learned: About imagination. Love, how you engage with your senses; smelling sagebrush; staying in the race; planning everything. One said we wake up to miracles from angels when we least expect it. Reminded me of when I met Richard. Another participant suggested vision boards. I’ve used vision boards. I’ve used the list making as well, which is what I did prior to meeting Richard. One suggests awakening to a new perspective. One participant had a pattern of running away from relationships and school life; she allowed herself to be in that box though. Allowing is huge. She didn’t like the cards she was dealt. She looked at her patterns and felt the need to be perfect and for years I have told people I do not believe in Perfection.

Spiral side note: Don’t get caught up in who’s right

Because nothing’s perfect except a drop of water. You take a drop of water on the tip of your finger and watch it fall into the cup. You see that? Immediately the waterfront forms a perfect sphere. And I think in the natural world that’s built off of its perfect natural healing another point on the spiral energy medicine connected consciousness Why are you poisoning your family how know your how old natural foods alternative healing biofeedback clinic techniques, belief how you heal and just don’t get so caught up in the religiosity or the need to be right as so many things can be proven wrong at a later point in time. Remove the interference and the body will heal itself. Sure words never spoken. Now we’re about 90%. So another point on the spiral. SARS Cove two is not a childhood disease. Anyone who’s healthy with a good strong immune system will look likely survive COVID.

Spiral side note: Sacred Science Herbal Detox

And triphala which is T R I P H A L a is an herb if you take it every day and moisturizes the stool, you can take a half to five grams nightly around bedtime and I was taking that every day and have stopped. So that’s something I can do again. Note to self Kanwar, veggies, millet, fish fruit, mung beans, double water to rice and beans cook for 20 minutes eat three times a day that was part of my that was part of my sacred science herbal detox that I did last year which I will do again. The liver is the main blood filter and does a ton of things so purging through the bowels is good and kidneys purify water, any soluble toxins you can pee them out. At and here’s the information about that cyst that I was talking about earlier, fat soluble pesticides, some of those turn into cysts tests and labs will prove or provide information about what symptoms you’re What if you have symptoms and you have tests and labs done. They can point you in a direction to us to either heal or or detoxify. Help your practitioner know what you need to detoxify from.

Finishing up the outside of the spiral

Next point: Exogenous is from the outside in. Chemicals are exogenous and there are Xenoestrogens like plastics. Pesticides, endogenous is from the inside such as, cellular waste and toxins, poisons like bee venom, and pollution.

Next point: Sleep is a brain tonic per Dr. Perlmutter. Learn something new that you’ve never done. I use some clever tricks to shut off my mental chatter before bed. One is breathwork. I count my in breath. Then I hold my breath and then I exhale for more of those counts than the total of the in and hold count. In other words, I breathe in to a count of five. I hold my breath to three and then I exhale for eight because that would be five plus three.

Next point: Never get in my own head about this. We never know what someone is going through.

Next point: Do you want me to keep you in the loop?

Spiral side note: Health tests

I had some information about the Dutch test which is a urine strips that tests for hormones. You can also do hair analysis. Alcohol depletes magnesium magnesium for magnesium you can use a lotion. If your metabolic type is slow, sometimes very high calcium drops potassium in the cells. Just I have a lot of information on the very tiny card so I’m just I couldn’t keep them and I do recommend a magnesium lotion called Ancient Minerals seems to have worked very well for me and some others so you might want to check it out, if you haven’t heard of it. And if you need magnesium estrogen issues related to excess copper and cells and tissues stored in liver and brain. That’s that one.

Next point: Christina Reishi. Elderberries syrup she’s working on her new website with a friend and may need assistance with SEO. The natural products industry is very competitive. Yes.

Spiral side note: Current work

Next point: 9/20-21 I began learning government proposal writing. This doesn’t fit in at all with what we’re talking about. So, I can put this aside it’s for my career job/work. I have a card with some names on it. And how several people remembered me, and I wrote their names down to remind myself of my accomplishments in my “work” history. I didn’t just go out and find each job that I worked, which if you look at my holistic resume, you can see how many companies I worked for. And each of those was because somebody remembered me and that was just a thank you type card to myself for all the people that I have to thank for being in the career that I’ve been in for over 30 years.

Completing the spiral, for now

We’ve now drawn out our spiral for this and ready for what comes next… (see next blog article: https://sheilamurrey.net/2022/06/26/wrap-up-session-using-integrated-spiral/).

I know you’re heartbroken that we’re done, but this blog article is sooo long! Ha! We need to end it now. The next article will tell you what the next steps are–I promise.

At this point though, you have everything organized and laid out in the spiral form (or stacked to put away for the moment). Give yourself a big hug from me, and feel the feelings of accomplishment!!!

You’ve decluttered and organized the big pile of convoluted chaos that you started with. And now you’ve got all of your thoughts and ideas in a loose framework structure where you can begin to weed out (we already did some weeding) as we got rid of cards. And we put cards aside if we thought we might need them for another project.

This process is kind of like cleaning out your closet. Or when you’re downsizing and you’re going to live a simpler lifestyle. It’s the same kind of processes!

Yes, this Integrated Spiral™ method could be used for downsizing as well. I didn’t even think of that until talking through this. So, thank you! Thank you for reading and/or listening, if you’re listening to this audio. (You can probably tell I spent HOURS editing this! Ha!)

Would you like to get involved? Join here.

Many blessings to you in ALL ways. Amen. Namaste. OM

Transcribed by https://otter.ai

A bit about me, your Spiral Sister

Fractal of Omniscience. “Spiral Sister”🌀Observer & Perceiver of Energy & Wisdom from Nature. Empath|Author|Connector|Speaker|Singer.❤️🦋🌀🎼〰️🙏🔥☯️

I would love to speak at your bookstore, crystal shop, acupuncture / chiropractor office, natural health foods store, art fair, music or yoga festival. I support healthy lifestyle businesses. I’m 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. Visit my author’s page here. 

Plus, I documented how I naturally reversed 30+ years of chronic asthma in my holistic health book, Take It Upon Yourself to Live a Wholly Vibrant Life, that’s available on Barnes and Noble: here

Be the best version of who you want to be. As it really does affect us ALL. We Are All Connected.

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

Follow me on Instagram: https://www.instagram.com/takeonyourself/

Highly Sensitive Person (HSP)

Do you seem to feel emotion more than other people you know?

Is it in your nature to cry easily?

Is it in your nature to feel overwhelmed often?

Do you find yourself pulled into other people’s drama?

Do you harbor hidden resentment that you seem to have to struggle in life more than those around you?

Do you get irritated often?

Do you care about others more than you care about yourself? (Such as a care giver, codependent, or enabler.)

Do you care more about others than they seem to care about themselves? (Such as loving someone who seems hell bent on self destruction.)

You may be a highly sensitive person, or an empath.

Throughout my life, I have been one to “take things personally.” I’ve learned I do that because I am a highly sensitive person (HSP) and an old soul!

Empaths tend to feel others pain, frustration, or negativity. Empaths often sense things deeply.

Do you find it difficult to set boundaries? Or stay strong in the midst of your so carefully constructed boundaries being trampled?

Why is it that when a Giver decides it is time to TAKE (or simply be bold and stand up for themselves), that a Taker gets mad?

My friend, Michelle Howe, runs a group called Empath Evolution, where we look at many of these topics, and grow together.

Connect with those of this encouraging and empowering Empath Evolution here: https://www.facebook.com/groups/empathevolution/?ref=share

Empaths can build their resiliency. Growth and progress is possible. ❤️🦋🌀〰️🔥🙏☯️

When a Giver takes, why does a Taker get mad?

Reach out. Many of us have been where you are in your growth progress. We can help each other.

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: 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

Clearing the Static

Clearing the Static

Just like the static most of us saw (after the last broadcast of the day on our television 📺 set), we (in our energy body or aura), can gather static around us that needs to be cleared daily.

Stay with me for a moment.

If you walk across a carpeted room on a cold day and touch metal, you may get a shock. That shock is an example of static electricity.

In the dark

You can’t SEE the static electricity, unless it’s dark and sometimes then, it’s visible. But nevertheless, the static electricity IS there.

And seeds grow in the darkness of the soil, so yes, we “go there” into the darkness inside of ourselves to ground and center. Don’t worry! It is not scary, it is freeing! Know thyself.

An exercise

Rub a balloon over a person’s head of hair and static electricity causes the hair to rise.

No one argues that static electricity exists, though mostly, it’s invisible.

It’s just physics. And physics is a Science that is continually evolving (as are we)!

Energy body

Why then, is it so hard to believe that each of us have an energy body? And that the state of that energy body can impact our health!

We can tune ourselves to resonate with EASE. We can make small adjustments to free our minds of static and confusion to feel less anxious, clear and confident—Connected to ALL.

Movies

Years ago, the movie Poltergeist made the TV screen static seem scary, like it was a portal into a dark and evil place. But I say, we must rise above the “programming”!

An invitation

Would you like to learn some ways to clear the static in your head, and in your life?

Would you like these ways to be things you can quickly stack onto your daily habits? #stackhabits

If so, then…

Click here to take the next step… and I’ll meet you there. ❤️🦋🌀🎼☯️🙏☮️

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

Happy New Year 2021!

Happy New Year 2021!

We all know 2020 has been a year like no other in our lives. If we thought 2001, 2004 (we had 3 hurricanes back to back in Florida that year), and 2008 (banking and job crisis), were challenging, we hadn’t seen anything until 2020. Am I right?

So, I thought now it might feel good to take stock and honor where I’ve been, in hopes to launch my 2021 off on a high note! How about you?

Surviving

Yes, I honor my past and all I’ve survived.

Some of the things I have gone through were of my own making and some things happened by default. (And a few people turned a fork in my back, but they are long in my rear view mirror now—thankfully!)

Happy New Year Everyone!

My biggest accomplishments

A business coach challenged me to list my top 25 accomplishments, so whenever I felt down, I could point to each one and say, “I did that”!

Well, I had a hard time listing 20 at first and before I knew it, instead of 20 or 25, I found I had written 32! LOL

Here they are in chronological order:

  • Having my 2 children
  • Survived first divorce that left me and my children in a new state (alone with only 2 new friends and parents who were in no position to help at that time)
  • Paid all my own bills
  • Worked 10 years at a prestigious university
  • Achieved two college degrees (the second with highest honors)
  • Put braces on my teeth and paid for those myself
  • Survived second divorce (from #2 who had major issues; since I don’t like labels though, I won’t list those here.)
  • Bought my own house using creative financing
  • Paid off several cars
  • Sold the house for a huge profit
  • Wrote both of my children big checks from the sale of that home
  • Traveled across the country working as an IT consultant (3 years)
  • Towed my own travel trailer and survived one whole winter in Missouri in it!
  • Working in Information Technology (30+ years) both for corporate/government
  • Co-wrote a well-received song when my would-be husband and I met (while I was on the road in Missouri) – https://vimeo.com/416711742?
  • Married the “Love of my life” (3rd time was the charm!)
  • Helped my husband buy his first house
  • Refurbished and sold that house for a profit
  • Bought a new townhouse together
  • Learned (and continue to learn) holistic health methods to heal and integrate Spirit-Soul, Mind-Body
  • Healed my body from 30+ years of asthma
  • Living full-time in an RV for 10+ years
  • Writing 3 books (with a 4th in progress) links at the bottom of this article
  • Writing and managing two blog sites – this one and Being Wholly Vibrant
  • Enjoyed time with my parents as they aged
  • Gracefully accepted my parents’ passing in 2017 and 2019
  • Continue to receive messages and visions from my parents in spirit since they crossed over to the Grand Beyond
  • Enjoying time with my granddaughters (in person when possible or via video chats)
  • Working 3.5 years from home (so was already very comfortable with it when lockdowns occurred)
  • Living off the grid
  • Learning how to “stay connected” even with limited/low bandwidth internet connectivity
  • Surviving this pandemic/plandemic year on private off grid property (a huge undertaking at our age)

What are your biggest accomplishments?

I’m using all I’ve learned to craft a self-coaching program where a small group of 4 dig deep and integrate what we know to achieve emotional balance. Would you like to join an upcoming 4 week program? (Let me know in the comments.)

And Happy New Year, everyone! ❤️🦋🌀🎆🎉

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

Fractal of Omniscience. “Spiral Sister”Observer & Perceiver of Energy & Wisdom from Nature. Empath|Author|Connector|Speaker|Singer. ❤️🦋🌀〰️🔥🙏☯️

I would love to speak at your bookstore, crystal shop, acupuncture / chiropractor office, natural health foods store, art fair, music or yoga festival. I support healthy lifestyle businesses. I’m 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. Visit my author’s page here. 

Plus, I documented how I naturally reversed 30+ years of chronic asthma in my holistic health book, Take It Upon Yourself to Live a Wholly Vibrant Life, that’s available on Barnes and Noble: here

Be the best version of who you want to be. As it really does affect us ALL. We Are All Connected.

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

Follow me on Instagram: https://www.instagram.com/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