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.

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 

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.

Clarity

Gaining clarity

Perhaps “clarity” (which is spoken of a LOT in the coaching world) is overrated.

Coaching: Perhaps clarity is overrated. Shrugging shoulders.

I’m attempting to stay focused.

I have gotten so much done this year (though some may disagree), but really, when I list all the stuff I’ve managed to do, with all the challenges we’ve been faced with (since February), I am honestly—AMAZED!

Honestly, (though there’s really no reason to say the word “honestly” if everything you say is honest) I’m thankful to be here, to be well, safe, and getting stuff done. 🤯😉

Here’s what I’ve accomplished this year, and it’s not over yet!

  • Software:
    • Jira
    • Confluence
    • Zoom (admin and user)
    • Salesforce (customizations)
    • Deltak Costpoint 7
    • Navigate coaching portal
    • Navigate new writing portal (Writers Work)
    • Affinity software
  • Setup MacBook Pro – then reformatted its hard drive when it took too long to delete folders on it before sending it back
  • Setup it’s replacement MacBook Air, and it still doesn’t work as easily as it should (unless you have unlimited internet to move files over), I used a USB thumb drive, BUT required additional cable and box for proper ports)!
  • Early adopter of new social media platforms like:
    • Telegraph, and Rumble (Been on Vimeo, YouTube, Twitter, Facebook, Instagram, Pinterest, and others for many years)
  • Completed a high ticket 12 month business coaching program
  • Created a new transformational coaching program-read about it here: https://sheilamurrey.net/integrated-spiral/
  • Off grid living:
    • How to fill a generator
    • Turn off/on propane shower hot water
    • Turn off/on propane grill
    • Fill water tanks
  • Setup and attempted to use Wireless connectivity-Satellite to phone hotspot (Satellite never worked properly to initiate login and handshake to government Gateway to access a virtual machine)
  • Setup and used Boost mobile MiFi (not enough bandwidth available) and later switched to AT&T MiFi (and have been using it problem free for over 3 months)
  • Release the 25 pounds of excess COVID weight! (Still ongoing, but down 15 pounds as of now)

I’ll edit my initial words a bit. BIG clarity may be overrated.

Just get clear on something small, bite sized. Then follow through on that. And that’s what we’ll be doing in my new coaching program! 😉

Knowing exactly what the BIG goal is may not be necessary and may cause one to falter or stall (like an airplane that tries to ascend too fast or at too steep of an incline). Just focus on what you can do today and get it done. Eventually the picture unfolds.

At least I am learning to IN Joy the process/journey. ❤️😉

Humorous observation

We’ve had sooo much going on! Self inflicted challenges! (Hmm maybe that’s what I should have named my new program! LOL But I wanted to name it after my most resonating things, integration and spirals 🌀 for Energy, Newgrange engravings, etc.) 😉🤷🏻‍♀️

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.

Becoming an Everyday Shaman

An Everyday Shaman

My current environment (living off grid on private property), has afforded me the opportunity to really, thoroughly, BE in nature.

My husband and I also live in an RV. We’ve lived in our 38 foot 5th wheel home for 10 years, as of this writing. Initially, we both worked outside the home, but now, we are both home all day, everyday. (I have been working from home for the last 3 years.)

I have had to be a hermit due to COVID-19 too.

An Everyday Shaman

So, here’s my little breakdown of what I have learned so far and why I am exploring Shamanism:

Bug bites

I don’t like being bitten by bugs: yellow flies, ants, or other. Do I know they have a right to be here? Yes. Do I know they are food for other creatures? Yes. But I am aggravated when my skin itches and feet, fingers, or toes swell up from the inflammation the bites have caused!

I take a moment and BREATHE.

I try new and different salves.

I make my own salves from Comfrey I have grown. Shamans are said to learn from plants and make nature-based medicines, like balms, tonics and tinctures, and salves, and are focused on documenting and sharing beliefs about herbal remedies for various maladies. Check!

And I am getting better at remembering to apply bug repellent (I have tried many different natural and botanical pest repellents), BEFORE I go outside. Even if I am only goinglring out for 5 minutes!

I have had to accept insects are on this planet for a reason. They do a lot of good!

In our garden, insects turn the soil. They attract birds and pollinators too, which enables our vegetables to grow. ☀️💦🌱

I say again, what you resist, persists!

Take another moment and BREATHE. Change your Energy. ❤️🦋🌀

Multi-Directional, Multi-Dimensional

Every morning for the last few years, I have been doing this shaman-like practice:

I fully bend at the waist and let my hands and arms hang to the floor. As I rise, I raise my hands to the sky and say, “Thank you for all the gifts and blessings (knowings) that I have received from the East” (and do this for each direction, north, south, east, and west while turning my body to stand facing each of those directions).

I thank God above, earth below, my past behind, my future ahead, and the cells of my body within. I thank my parents and ancestors and know ALL are WITH thee (my grandparents name was Withee, and this makes that statement personal for me). I know ALL is WELL. ❤️🦋🌀🙏😘

I then, consciously send LOVE out in all directions: north, east, south, west, above, below, forward, and behind. Unseen and seen. Past, present, and future. Indeed, in ALL directions for the benefit of ALL.

There is nothing to forgive, because there is value in Everything. And Everything Resolves to Gratitude. ❤️🙏

Unifying

Lately, I have mostly been getting my socializing online. And while I enjoy being online, some people tend to hide behind their keyboard and say things that are disempowering, unsupportive, judgmental, even unkind online that they wouldn’t tell me in person. And that saddens me.

Some of my “Love and Light” friends don’t act like they believe in unifying. They claim to believe in unity, but then they call me, or others names. Name calling is NOT unifying. There, I’ve said it.

And for Christians, one of the most used directives in the Bible is, “If my children,” “When my people,” and so on, do this or that.

God’s children, God’s people are called to be unifying, to serve, and to Love.

For more about this, read my previous article here.

So, yes, sometimes it is loving to leave someone, if you can’t manage to see another’s perspective and be open to growth and change, or muster the self control to be kind. ❤️🙏

What you resist persists

Will we get mad at certain things or people? Probably. But to live a wholly vibrant and fulfilling life, self control (starting with mastering your thoughts and emotions), is your work. Everyone has their own opinions. Let others be. Is it really your job to ruffle feathers?

Consider these quotes:

If we could change ourselves, the tendencies in the world would also change. 🦋

Ghandi

Remember, when you change the way you look at things, the things you look at change.

Albert Einstein

Every feeling makes a subconscious impression. The dominant of two feelings is the one expressed.

Neville Goddard

Self control

Look at yourself. Are you perfect? And what is perfection about anyway? As I’ve written about before, expand your mind to find perfection in the imperfection.

Life’s an art more than it is a science. The need to be perfect is fear based. There is no perfection in Art.

Shine your light. No judging required. Have a little self control. Timing is Everything. I get that this is a matter of practice.

Conditional

By its very definition, Love is unconditional. You can’t say, “I love you” and then get mad when your loved one does something you do not like. That would mean you only like that person when they meet your conditions.

You are rarely loving anyone. You like people. You like animals. You don’t love people when they do or say things you don’t like or agree with. It’s a wonder anyone stays married anymore or has children. So much discord.

Try a little patience with those who think different than you. Love is a seed. Let it grow instead of rooting it out or stomping it to death.

You don’t know what’s best for everyone. Nor do you or I know everything. Honestly, none of us will ever know Everything.

Art of Allowing

Because I have had to find a way to actually live my beliefs with a husband who is “constantly under foot” and doesn’t always agree with me in thought, word, or deed (action and timing), I am so glad the Universe brought Law of Attraction and Art of Allowing into my life in 2008.

Now, I am really integrating everything I have learned into my life!

When I get stressed, I stand up, take some deep breaths, exercise, do some yoga or qigong, take a walk, or sing!

Growing living things

I have planted seeds and watched them sprout.

Too much rain washes them out of seeding containers or moves them out of the place where I put them in the garden.

Too little water and the plants die. I am hydrating myself more now too!

I love watching ferns sprout through the dirt and form a delicate spiral. I love ferns and never knew they did that until I walked through the forest enough times to observe them growing.

We all grow through the dirt. ❤️🦋🌀🙏☀️💦🌱

Sending love

The gratitude and love I feel and send is unconditional. I must send it to those I disagree with, as much or more than to those I agree with, otherwise I am not growing or expanding my consciousness.

I have broken down too. But, for now, I choose to bend as the willow. I choose to rise in growth. I choose to unplug from my phone and rest. I choose to turn, turn, turn. There is a season for ALL things.

Wrapping it up

I’ve written previously about some of my dreams and hypnosis sessions (similar to vision quests that Shamans do) to gain knowledge, direct revelations, and other dimensional guidance and healing.

I use breathwork, solitary time (to include prayer and meditation), fasting, singing, and chanting, like Shamans do. I enjoy drumming, but tend to do it only on my body, instead of an actual drum. I don’t use psychedelic substances, but can reach an altered state of consciousness by meditating.

I communicate with crystals, dirt, sky, stones, trees, and some animals. I know that I am a diviner, with an ability to bring healing to the planet by connecting Heaven and Earth.

Some shamans work with unseen elements within the subtle realms of sound frequencies and light (bodies of light and shadows). And while I know they are there, I am not bold enough to think for a moment that they work with me, though I am grateful for their help should they choose to intervene.

I embrace the ALL of what is wanted along with what is not wanted. The dark and the bright shining light that comes from mindfulness and accepting the sacred geometry within nature. There really is value in Everything.

Namaste. OM

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”, available on Amazon.

Plus, the brand new book that’s been in the making for 13 years, Take It Upon Yourself to Live a Wholly Vibrant Life, is now available for online sale and distribution (PDF format).

Buy it here: https://beingwhollyvibrant.wordpress.com/2018/09/12/book-launch-take-it-upon-yourself-to-live-a-wholly-vibrant-life/

Be the best version of who you want to be.

Check out this original song, I Know Stuff. My husband wrote this song and it was performed and recorded in a Nashville, TN studio. You can listen to it here: https://youtu.be/tvLaiqS8sYw

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

Follow me on Twitter at: TakeOnYourself