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 

A bit about me, your Spiral Sister

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

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.

After 13 years of research and work, my health book, Take It Upon Yourself to Live a Wholly Vibrant Life, is available at: https://read.barnesandnoble.com/book/take-it-upon-yourself-to-live-a-wholly-vibrant-life/

Be the best version of who you want to be.

Follow me on Twitter at: TakeOnYourself

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

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 

A bit about me, your Spiral Sister

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

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.

After 13 years of research and work, my health book, Take It Upon Yourself to Live a Wholly Vibrant Life, is available at: https://read.barnesandnoble.com/book/take-it-upon-yourself-to-live-a-wholly-vibrant-life/

Be the best version of who you want to be.

Follow me on Twitter at: TakeOnYourself

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

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

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

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.

After 13 years of research and work, my health book, Take It Upon Yourself to Live a Wholly Vibrant Life, is available at: https://read.barnesandnoble.com/book/take-it-upon-yourself-to-live-a-wholly-vibrant-life/

Be the best version of who you want to be.

Follow me on Twitter at: TakeOnYourself

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

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

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

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.

After 13 years of research and work, my health book, Take It Upon Yourself to Live a Wholly Vibrant Life, is available at: https://read.barnesandnoble.com/book/take-it-upon-yourself-to-live-a-wholly-vibrant-life/

Be the best version of who you want to be.

Follow me on Twitter at: TakeOnYourself

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

Split energies

Split energies

I’d been hearing for awhile about how we can experience energy drain, procrastination, and such by allowing our energies to be split. Or said another way, we can feel drained by focusing our energy in different directions.

Yin and Yang are split energies.

Innovators

Yet, innovators like Anousheh Ansari (first female private astronaut), Elon Musk, and Naveen Jain (who is mining the moon) don’t seem to have any issues with “split energies.”

They are brilliant, forward thinkers, who have a focus on space, with still a foot grounded in reality.

These modern masters (I won’t go as far as to call them spiritual masters) speak about the future as if it is present our day reality! Have they mastered the split energies of yin and yang within themselves? And is that our only work, to keep our yin and yang energies in BALANCE?

Soul’s purpose

If we “buy in” to the spiritual concept that our soul’s purpose here is to learn from and understand our human experience and then gain clarity on its vision, we might consider the visionaries I named, modern day mystics.

As Abraham-Hicks teaches, when our soul gets clear (even for as little as 17 seconds), it shoots out ‘Rockets of Desire’ which manifests tangible results (whether we see or act upon these is a whole other story).

The modern day spiritual or mystic pioneer is manifesting at a level beyond what most of us do, and they seem not to have any split energy issues.

In the end

In the final analysis (from what I’ve learned thus far), everyone has an opinion about everything. And most love to express it. Some want to force others to change and believe as they do. That’s called, Control.

Most of us allow our Ego (a part of our mind), to hold tight to our beliefs (to the extent that we cut ties with relatives who think differently!) Ugh. Gasp! I know. 😢

But we can’t know ALL the answers. And we can’t change anyone except ourself (and that’s hard enough). We can come into Balance though. It is possible. Love and Life can find a way.

After ALL (in the end), Everything Resolves to Gratitude. ❤️🦋🌀🙏☮️☯️🎼

Find this here: https://sheilamurrey.net/store/

If you’d like to continue this discussion, and focus on bettering your relationships by bringing the many aspects of yourself back into Balance, I am launching a new coaching program. See if it resonates with you: https://sheilamurrey.net/integrated-spiral/

A bit about me

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

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.

After 13 years of research and work, my health book, Take It Upon Yourself to Live a Wholly Vibrant Life, is available at: https://read.barnesandnoble.com/book/take-it-upon-yourself-to-live-a-wholly-vibrant-life/

Be the best version of who you want to be.

Follow me on Twitter at: TakeOnYourself

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

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

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

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.

After 13 years of research and work, my health book, Take It Upon Yourself to Live a Wholly Vibrant Life, is available at: https://read.barnesandnoble.com/book/take-it-upon-yourself-to-live-a-wholly-vibrant-life/

Be the best version of who you want to be.

Follow me on Twitter at: TakeOnYourself

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

Me – 42 years later

Me – 42 years later

Rewriting my 1978 poem

My 1978 poem, “Me.”

Now, that I’ve broken free from the drama of my youth;

Having learned what it means to heal and become whole;

And written, spoken and sang many times about all of that;

Having traveled through many of the states I’d dreamed of;

I’ve found myself, and continued to be:

Steeped in history;

Fascinated by my ancestry;

Serene near the ocean;

Entranced by magical trees;

Engaged with mystical rocks;

And mesmerized by waterfalls;

Raising children at the World’s Most Famous Beach, and lastly at the Jersey shore;

Enjoying the beach sand in summer,

The endless sway of the palm trees,

More than watching the games people play;

I’ve lived in the middle of the USA in the icy winter and visited snowy New England,

To usher in new technology and witness twin granddaughters birth;

I haven’t always been true to myself,

but I’ve experienced magnificence growth in ALL.

I’ve found excitement, romance, pain, and peace;

I’ve discovered that I’ve always been me, in ALL ways—whether happy or sad;

And I am thankful.

I am content.

I was me all along.

And I put all of me into my children, the good, the bad, and the beautiful;

My soul hasn’t changed much, but my mind and heart has expanded;

Widening my perception;

Deepening my compassion;

I’ve enhanced my understanding of so many things;

And calibrated back to balance;

To continue to bloom where I am planted.

Me – 42 years later.

About me

I have a passion for WORDS and Connecting people. In particular, I love speaking and writing about spiritual and consciousness raising topics, holistic wellness and simple healthy living. I am empathic, intuitive, compassionate, and kind, with a keen and unified wisdom about life.

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. Plus, I’ve written a health book (in the making for 13 years), Take It Upon Yourself to Live a Wholly Vibrant Life, that’s available here.

Observations about the author

Conversations surrounding emotional balance, moral ambiguities, and deep spiritual truths (such as We Are All Connected, and Put Your Hands Together When You Pray), are what Sheila is most passionate about. She feels a profound empathic Connection with people and what they’re going through by merely sharing her own truth, by speaking freely about her personal struggles and the challenges she continues to overcome. Sheila strives to ease lonelines, help those exiting toxic relationships, and to remind us all that we are stronger than we think we are, and that Everything Resolves to Gratitude in the end.

Let us serve you

My husband is an award-winning illustrator, plus he is a seasoned guitarist, bass player, and songwriter (of over 400 original songs). You can view some of his artwork and listen to all of his songs on http://RichardMurrey.com or check out his latest 24 songs here: https://www.youtube.com/channel/UC53E21F-JlTW2iQmPcEIWkQ

As well, you can hire us to promote your book, band, business, or services here: https://www.facebook.com/MurreyMakers-103294764612382/

Be the person your soul beckons you to be and let us promote you!

Here’s us: https://vimeo.com/416711742?ref=fb-share

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

Follow me on Twitter at: TakeOnYourself

Don’t blame, reframe!

Don’t blame, reframe!

Whenever you are ready to blame someone for hurting you, take a breath, take a walk, or sit with the situation for awhile before reacting.

Reframe the event several times to see if you can find where you played a role.

When I have allowed myself to get upset over something, I have found that if I can have a few minutes to an hour alone, without someone taking my side right away, I can usually turn things around in my head and get out of blame. And it feels better to me when I can manage to stop blaming another—and not see myself as the victim.

How to step out of blame

  • Breathe
  • Take a few moments to change your state
  • Take a walk or change your environment
  • Consider the situation from another’s viewpoint
  • Do something else for a bit
  • If possible, message or call the person who caused your upset
  • Take a shower
  • Meditate or say a prayer (not just about the situation, but for all involved—including you
  • Sleep on it
Blue light butterfly 🦋

What can you learn from this?

Butterflies signify transformation because of the way they change during their metamorphosis. Try to see if you can find the lesson you can learn from the event you just experienced.

The person that caused your upset may have no idea they upset you. You may merely need a change of perspective. In nearly every case of upset I have experienced, I was too much in my own head about the situation and when I changed my environment (as in walking outside, watching a movie, jumping on a business call, or sleeping on it), I was able to thoroughly change my view of the event and release my hurt feelings.

Ego

Yes, usually our hurt feelings have something to do with our ego. When I’m upset, it’s usually because my ego was bruised in one way or another—even if only a tiny bit.

And I don’t even consider myself to have much of an ego, but apparently I do.

It won’t hurt me to let go of more ego either. When we can embrace humility, it can help us stand more confidently. We can accept that we have a lot to offer others, in service—whether we are praised or not.

When people talk bad about you

I know it feels painful when someone talks bad about you. But would you rather be right, or feel good? If we want to feel better, reframing the situation can help.

I have had these situations occur in my life. I don’t blame the people (because to do so would put me in victim mode), but I have used those episodes to help me make better choices.

I used to shake my head before walking away, but I don’t do that anymore—because even that is a waste of my energy. I say to myself, they just aren’t on the same wavelength as me. Sometimes I teach by sharing, but mostly I just let it go. ❤️🦋🌀😉

A bit about us:

My husband is an award-winning illustrator, plus he is a seasoned guitarist, bass player, and songwriter (of over 400 original songs). You can view some of his artwork and listen to all of his songs on http://RichardMurrey.com or check out his latest 24 songs here: https://www.youtube.com/channel/UC53E21F-JlTW2iQmPcEIWkQ

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. Plus, I’ve written a new book (in the making for 13 years), Take It Upon Yourself to Live a Wholly Vibrant Life, that’s now available for online sale and distribution (PDF format). Buy it here.

As well, you can hire us to promote your book, band, business, or services here: https://www.facebook.com/MurreyMakers-103294764612382/

Be the person your soul beckons you to be and let us promote you!

Here’s us: https://vimeo.com/416711742?ref=fb-share

Observations about Sheila

Conversations surrounding emotional balance, moral ambiguities, and deep spiritual truths (such as We Are All Connected, and Put Your Hands Together When You Pray), are what Sheila is most passionate about. She feels a profound empathic Connection with people and what they’re going through by merely sharing her own truth, by speaking freely about her personal struggles and the challenges she continues to overcome. Sheila strives to ease loneliness through teaching and sharing group collectives, help those exiting toxic relationships, and while reminding us ALL that we are stronger than we think we are, and that “Everything Resolves to Gratitude” in the end.

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

Follow me on Twitter at: TakeOnYourself

Walking in another’s shoes and waiting on the sun

Walking in another’s shoes and waiting on the sun

Is it possible to walk in another’s shoes? Really? To see and even begin to understand another’s plight or their perspective on life?

I’ve tried on used shoes before and they hurt! Physically, they can throw your spine out of alignment too. But a whole lot of us are trying to understand our brothers and sisters pain right now, because we innately know, We Are All Connected.

How can you see life through the lens of another’s experience?

We must access knowledge. How do we gain insight when we can’t trust the media or mainstream narrative? We can watch and listen to those we know. We can open our hearts and minds to those we meet. But we still may find ourselves upset and off balance.

Ethnicity

I am of English, Irish, Dutch, German, and Native American lineage (Cherokee tribe).

And my grandmother was persecuted for being Native American. But, though I remember a few of her stories, I didn’t live her life. I only got the few stories that she chose to share with me. I was 18 years old when she died, and I as only really ever interested in her stories during the last few years of her life, because I was focused on being a teenager.

We all bleed the same color.

Humanity trumps race

A friend of mine has called for all of us to check the box: Other —and write in HUMAN, whenever we have to fill in ANY form that asks us for our race and ethnicity.

Are you willing to do that?

I am.

I consider myself a mixed bag anyway, and have never thought of myself as “privileged” because I have worked (since I was 15), for everything I have ever had (even putting myself through college, putting braces on my teeth, etc.).

Brutality

As I mentioned, my maternal grandmother told me stories about how she and her Native American ancestors were persecuted—some of her elders had been forced to walk the Trail of Tears.

I have a book about the Trail of Tears and haven’t even been able to read it—yet. As I recall, I had nightmares from watching Roots when I was young.

We don’t watch TV, but I see headlines when I log into web applications for my work. And on breaks, I see stuff on Facebook. But, as an empath, I have known for several years that if I am not careful, I can easily get sucked into other’s drama, because I always feel that I can help ease their pain–somehow. (See my 2016 article: https://sheilamurrey.net/2016/03/08/walking-more-than-a-mile-in-anothers-moccasins/

Does the color of my complexion, mean my pain doesn’t matter?

Everybody hurts

I have been bullied, lied to, cheated on, yelled at, cursed at, gaslighted (way before I ever knew what that was), left alone to fend for myself and my two children (when they were young), raped twice, betrayed, abused, kicked, shot at, had my car taken away while I was at work left with no way home, had my ex sneak his way into my office screaming for me to come home, and thrown out of our house (all our belongings on the driveway)! So, I can very much relate with agony and PAIN!

Is that what you want to hear? To see?

I RISE!

With every fiber of my BEing, I take it upon myself to RISE!

I alone am personally responsible for how I feel, and how I respond. I have mastered being quiet. Now, I need to speak!

I believe we can all RISE together—if you are willing to put forth some effort (and acknowledging that your level of effort may differ from mine and that’s okay)! I am all about personal responsibility. I hold myself, thoughts, words, and actions to a higher standard. And always here in ALL ways to offer a hand UP.

Complaining and Protesting

I learned years ago, that protesting, as certain people and groups are currently doing in cities across America, would never feel good to ME because I am a peacemaker by nature and by what life has taught me to be.

Years ago, I tried to take part in a march against Monsanto. And I tell you, I was fired up and READY to march. But, I felt the Energy shift in me when I arrived on the scene. I saw some hypocrisy among the organizers. And I saw the money being made. I felt my emotions had been hijacked, so I left. I remember distinctly making a conscious choice to leave and not sew any seeds of discord. I chose to never use any chemical product of any sort again. I chose to become more connected with my food and what I put in and on my body (See my Being Wholly Vibrant blog.)

Discord

Now, I realize there is a time for Everything. I do not have my head in the sand.

I had to sit with a situation that disturbed me this week. And then, I asked the Universe why it had to happen THIS week because our generator quit, we live off grid, and only have the SUN to supply our power needs. Plus, we aren’t receiving much sunshine all week due to a tropical storm in the gulf! Frayed nerves!

I just had to sit and receive what I could learn from it. And remember to activate my faith.

Remembering lessons

  • I always have the power of choice and can choose to balance my emotions
  • Complaining adds to the discord and never makes me feel good
  • Judgment keeps me sitting and spinning in repeating patterns
  • Not my circus, not my monkeys (though this week it WAS my circus!) LOL
  • I’d rather laugh than cry!
  • We are going with the FLOW of nature, and wanted that so much!
  • No one can FIX anyone else
  • It is an inside job
  • Only I can manage my own Energy
  • I wanted to be one with the earth (now, hoping more above it than below it!)
  • I know everything happens for a reason
  • I know Everything Resolves to Gratitude

As of today, going through what I have, I now know that I am more of a Creator, than a Destroyer.

Last night was a full moon. I took some time to hold ceremony outside, though I could not see the moon for the full cloudy sky.

I remembered cutting the cords of repeating patterns three years ago, but here we go again. And it’s okay.

Energetically, I cut the cords of all of our karmic and ancestral wounds for my granddaughters and the generations to come. No curse remains.

Here and now I state, my grandchildren will not have to take any historical family burdens upon themselves. They can be self-filled. Self-motivated. They can help others as they choose. Free spirits! They can care for themselves first, without guilt. They can choose to do what they love! They do not have to repeat the sins of their parents, or of mine. They do not need to try and figure anything out. The past is the past and it is abSOULutely done.

I continue to sail on this ship of fools. And it’s ALL okay. Everything is in motion.

To find my feet upon this beautiful earth, I keep repeating: BE HERE NOW.

At some point, in the spiral of time, humanity will learn to appreciate, honor, and even revere, the CONTRAST that brings about Creation.

I am human. I am imperfect. I am empowered. I am free. I am LOVE.
❤️🦋🌀🙏☀️🌱

A bit about us:

My husband is an award-winning illustrator, plus he is a seasoned guitarist, bass player, and songwriter (of over 400 original songs). You can view some of his artwork and listen to all of his songs on http://RichardMurrey.com or check out his latest 24 songs here: https://www.youtube.com/channel/UC53E21F-JlTW2iQmPcEIWkQ

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. Plus, I’ve written a new book (in the making for 13 years), Take It Upon Yourself to Live a Wholly Vibrant Life, that’s now available for online sale and distribution (PDF format). Buy it here.

As well, you can hire us to promote your book, band, business, or other services here: https://www.facebook.com/MurreyMakers-103294764612382/

I invite you to check out our new site, and up for a friendly chat with us at: https://MurreyMakers.com

Be the best version of who you want to be and let us magnify your brilliance!

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

Follow me on Twitter at: TakeOnYourself