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  An Easy Practice with 9 Health Benefits:   Learn:   When you practice random acts of kindness and gratitude on a daily basis you get physiological benefits: increased immune system improved cognitive performance increased energy lower heart rate balanced cortisol (hydrocortisone) levels, which result in less internal stress more likely to live a longer and a more satisfied life laughter and inner joy resulting in decreased stress hormones lower blood pressure and diminished pain Reflect:   I woke up a week before Thanksgiving and and my sweet dog, Brodie, of 9 years would not get out of bed. When he did he stumbled and fell to the ground as he was gasping for air. In a panic I rushed him to the vet, I thought I was going to lose him on the car ride over. The only thing I could do was cry out to God for help. I was confused because on Sunday he was running around and playing at the park so his behavior didn’t make sense to me.   After spending all day in the emergency animal hospital, I returned home with nothing but a broken heart, a tsunami of tears, Brodie’s collar and a … Continue reading

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  4 Things to Make Room in Your Inn for a Silent Holy Night…                   Step back from your doing and insert the following technique between your transitions. A transition is when you leave one activity to enter another. Put your hands on your stomach as you breathe in deeply pulling in the air down into your core…pause breathe in a little more. Hold for the count of 3 and exhale quickly as you mentally tune into what the experience of release feels like in your body. Repeat 3-5 times.   Pause in the midst of your to-do lists and internal guilt associated with “shoulding” yourself into emotional knots and ask yourself a few questions:   Why I am choosing to spend time doing this activity? How does this activity support what I value most? What specific character traits do I want to bring into this activity? Kindness, patience, empathy, creativity? Clarity of focus leads to accuracy of response. What is my intention today? As I fall asleep tonight what type of person do I want to be remembered as being as I did what I did?   Honor your BRAC: Your … Continue reading

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  How to release difficult emotions is actually an invitation to give yourself permission to love and accept yourself right where you are at in the difficult emotion. A negative memory creates a disruption in our body’s energy field and results in a negative emotion. When we feel slammed by life whether that be from an unexpected episodic event like job loss, chronic illness or loss of a loved one the intense emotions are often highlighted in the container of peace on earth, good will to men. Because this season embodies so many memories and for some very heart breaking memories, we often find ourselves paralyzed by a flood of difficult emotions in spite of all the twinkling lights and peace filled lyrics that surround us. Stress is the power we give to outside circumstance to define our worth, value and capability. As soon as we label an event or situation as threatening to our wellbeing, our body gets involved quickly some of the most common symptoms that take center stage are: Muscle tension Fatigue Depression Change of appetite Upset stomach Teeth grinding Disrupted sleep Inability to focus and stay on task Chest pain or tension/Difficulty breathing   The light … Continue reading

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  Stress Solutions for Your Soul:      Learn => Reflect => Identify & Adjust => Integrate => Act         How to Feel Secure in the Midst of Insecure Times   Learn:   If you submerge a container in water without equalizing the pressure within, the container will begin to crush the deeper you go in the water. Why? Simply put, the force on the outside is greater than the force on the inside.   In order to override the fear and anxiety fueled by the recent public shootings, our point of reference for our sense of safety and security must flow directly from our identity in Christ. There is no other source that will give us the ability to maintain inner peace and calm in the midst of chaos and darkness than the Prince of Peace and the Light of the World.   Now more than ever it is crucial for us to take every thought captive and make it obedient to Christ (2 Corinthians 10:5). Why? As a man or woman thinks, their body will follow.   Stress is the power we give to outside circumstance to define our sense of safety, worth/value and connection. … Continue reading

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                        How to Avoid the Vice of Criticism   Learn: Vice: a weakness of character or behavior; a bad habit.  Criticism: the expression of someone or something based on perceived faults or mistakes.  Fault: an unattractive or unsatisfactory feature especially in a piece of work or in a person’s character.  Mistake: an action or judgement which is misguided or wrong.  Judgement: an opinion or conclusion. When a human being criticizes themselves or another person they put into motion a flood of neurochemicals that actually shrink the brain rendering themselves vulnerable to a negative thinking spiral.    Reflect: How much of your negative behavior towards yourself and others is fueled by a mental focus on the above words? Which definition do you most identify with when it comes to your relationship with yourself? With others? Write the word or words down with the definition from above that you recognize as frequenting your thought life. Reflect on your previous week. Tune into a moment when you were caught in the vice of criticism (a weakness of character based upon the perceived faults or mistakes of another person OR yourself). Biblically speaking, when did you pick up a stone to … Continue reading

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  A few weeks ago I shared 8 Habits to Detox Negativity in your life. This week let’s chunk it down and step into the first phase of this detox process. Clarity of focus leads to accuracy of response, so here we go. Let’s face it, you can’t give out to the world what you don’t take time to master within. With that said, it perfect makes sense that the first phase in a negativity detox requires high noticing around the negative elements you are allowing into your interior castle. Those tenants that you are giving free rent to who are trashing your interior world. The discovery of mirror neurons in my opinion is one of those biological wake up calls that reveals an essential element to the point of entry of negativity: our thought life which ignites our emotional state of being. An emotion is simply your body’s response to your thought life. Once you master this space and detox your mind by evicting those tenants who thrive on negativity: drama, judgment/accusation/shame, conflict, confusion, overwhelm, fear, doubt, worry you begin the cleanse and journey back to positive living. Be aware: those little serpents do not evacuate without a fight. … Continue reading