How to Maintain Your Strength, Courage and Stability Suzanne Schevene, MS, CHHP
How to Maintain Your Strength, Courage and Stability Published by Suzanne Schevene This document may be freely shared, and even published, as long as it is kept complete (no editing without consulting Suzanne), that there is full attribution and contact information for Strength, Courage and Stability, including this notice, and that if published on the web or in email, that links to Strength, Courage and Stability are made live. If you do me the tremendous honor of publishing it, please send me a courtesy notice so that I can properly thank you! Suzanne Schevene info@most-enlightened-life.com All Rights Reserved 2009 541-993-2847 2
Contents Roller Coaster of Life 4 Stress in a nut shell 5 Radiating Core Energy a martial art of the heart 7 Spiral Sweep emotional stability 8 Breathing the power of the breath 13 Main Central Flow to regenerate and restore all systems 14 Resources 17 About the Author 18 3
Do you ever feel like you are on the Roller Coaster of Life? Sometimes high as a kite, sometimes as low as you can go, around the curve and then back up to the high. And along with that are the feelings of fear, excitement and anticipation. Oh, it is exhilarating! It is thrilling! It is pure excitement! It s stress on a massive level! And you love it! You are on the ride of your life totally out of control and hanging on for dear life! We trust that the roller coaster operator will, at the appropriate time, turn the ride off so we can have an end to the intensity of the ride. But what if he didn t? What if we were left on that ride with no end in sight? What if life was like that on a daily basis? Yikes! A steady diet of that would certainly wear us down and wreak havoc in our lives. Much like a continuous roller coaster ride, fear filled events, real or imagined, come at us from every angle on a continuous basis. It may be physical safety, financial woes, loss of relationships, job security or any number of other things. The stress level is high these days and it takes its toll on all of us. It can be a challenge to remain in your center of strength, courage and stability during all of this. But it is important to be able to hold steady and not get caught up in every up and down and twist and turn that comes your way. I would like to share a few tools that can help you stay centered in your strength and courage in these wild times we currently live in. Three of them, once learned, can be done anywhere, any time, in a matter of seconds and the other one is a wonderful exercise to do either before going to sleep or upon waking up in the morning. Let s take a quick moment to review a bit about stress before we jump into the tools. 4
Stress in a nut shell There are good, bad and ugly types of stress. Some stress keeps us motivated and on track. That s good and we need it in our lives to accomplish things. But the on-going stress that we ve come to accept as normal isn t so good. And if it s a roller coaster ride level of stress, we are definitely heading for trouble. Here is what ongoing, unhealthy levels of stress can do for you. The extra energy set free by adrenal stimulation comes at a high cost. Adrenaline can be addictive, and that s not so good. In the short term, stress does the following: Suppresses the immune system, increasing the risk of infections. Slows down the body s rate of repair Slows down metabolism Robs the body of vital nutrients The following physical symptoms may occur Recurring headaches Acute aches and pains Dizziness Heartburn Muscle tension Dry mouth Excessive perspiration Pounding heart Insomnia Fatigue 5
In the long term, stress will do the following: Promote rapid aging Lead to weight gain Increased risk of developing osteoporosis, high blood pressure, heart disease, cancer and digestive problems On an emotional level when our brains run out of feel-good chemicals, we experience the following: Anxiety, fear, restlessness Irritability, anger Depression Insecurity Loss of libido Impaired memory and concentration Excessive smoking and/or drinking What can you do about it? Plenty. The first step is becoming aware of it and acknowledging that you want to decrease the unhealthy effects of stress. There are multitudes of ways to reduce your stress level, so begin to gather the ideas that appeal to you most. Making small changes can have big effects and any effort at all will be beneficial. It s time to take care of YOURSELF!!! It s important, to all of us. Now, on to the tools... 6
Radiating Core Energy a martial art of the heart Radiating your core energy refers to the flow of energy running through the core of your body and having it radiate outward to strengthen and refine your field. And when you radiate your core energy, it helps others to naturally radiate theirs. It s a win-win situation.. When you confidently radiate your core energy in daily life, you will develop your strength and peacefulness in a way that is rock steady. The core is the place of transformation that encourages us to increase our vibration and enjoy balance, health, regeneration and joy. This is a simple exercise to use in everyday situations and can be done very quickly, once learned. 1. Focus your attention in your center below (CB). Sense, feel, imagine or think about a golden pool of energy, located about 24 inches below your feet. As you focus your attention on your center below, direct your energy to flow downward and give the intent for a strong connection. Take a moment to be comfortable with the sensation of being well grounded. 2. Focus your attention in your center above (CA). Sense, feel, imagine or think about a golden pool of energy located 24 inches above your head. As you focus your attention on your center above, direct your energy to flow upward and give the intent for a strong connection. Enjoy the sensation of opening to your higher energies. CA CB 3. Now, give the intent to radiate your core energy in all directions, like a brilliant, fluorescent beacon. Sense, imagine, feel or think about the sensation of radiating your core energy. You need only briefly focus on these energy centers, and then silently or aloud state the intention to radiate core energy. You will find that it becomes automatic and very easy to think to yourself center, below, center above, radiate core energy. Practice this posture so that you may live in it daily. A primary characteristic of radiating and strengthening the core energy is a feeling of profound peace, no matter what may be happening in your life. When you balance and radiate your core energy, you are radiating peace. This can be done anywhere and anytime. 7
Spiral Sweep emotional stability By practicing the Spiral Sweep you get the energy flowing into areas that are often overlooked. You begin with the skeletal system, go through the brain, the endocrine system, major chakra centers and throughout your entire field. I ve found it incredible for bringing organization to chaotic energy within the body. It will also help you become more resilient in your emotions. This may be read slowly if you choose. Once you are familiar with it you may go as fast as you like. You may simply visualize the energy pattern while reciting the numbers one through twelve. Or if you d prefer to listen to it, here is the link: http:// emfbalancingtechnique.com/media/audio_spiral_sweep.php?phplang=en 1. GOLDEN SKELETON Feel, sense, imagine or think about golden energy spinning around your feet in a clockwise motion. Allow this energy to permeate the soles of your feet. The mineral composition of your bones makes the skeleton a good conductor of this refined energy. Now, bone by bone, direct this golden energy through your skeletal system. Direct the energy through the bones in your toes, all the bones in your feet, your ankles, up to your knees, your kneecaps and through the bones in your thighs. Direct this energy through your hip bones, down to your coccyx or tailbone, up the sacrum and now up through your spine. Bathe each of the vertebra with this golden energy. Direct the energy to flow through the bones in the shoulders and shoulder blades, down the breastbone and around the ribs. Direct the golden energy down through the bones in your arms to your wrists and to all the little bones in your hands and fingers. Now direct your attention and the energy up to the bones in your neck, around your jaw, through your teeth and your entire skull. You have just bathed your entire skeletal system with golden energy. Allow the feeling, or the sensation, or the image of radiating a golden glow throughout the bones in your body. Breathe deeply and relax. 2. GOLDEN BRAIN 8 Place your attention within your sacred brain and give the intent for your brain to absorb this energy. Begin with the cortex, the gray matter covering the top of the brain. Directly beneath the gray matter is the white matter, the largest portion of your brain. Allow the white matter of your brain to absorb this golden energy like a sponge. Your consciousness will balance the feel of this golden energy through both sides of your brain. One of the functions of the white matter is to assist with all extrasensory perceptions.
Focus your attention between your eyebrows, a little higher, and about an inch into your brain. Here you will locate the pituitary; a small pear shaped gland. Direct the golden energy to completely surround this little gland, and then give the intent for this energy to be completely absorbed. As you channel the energy through this gland, give the intent to activate the hormonal changes in your body that are appropriate for you as you take your next evolutionary step. The pituitary is the first point of contact energetically connected to the pineal gland. Now place your attention in the center of your brain. This area is sometimes referred to as the sacred chamber. Here you will find the pineal gland. It is a small, kidney bean shaped gland. Direct the energy to surround your pineal gland, and then give the intent for this gland to absorb all the golden energy it can. You will also find in this area of the brain the hypothalamus and thalamus. Your thalamus is a fan shaped organ composed of gray matter marbled with white matter, The two sections of your thalamus are located in the two hemispheres of your brain. The thalamus is responsible for the power of visualization you are using right now. Visualize or imagine a golden butterfly as your thalamus radiates a golden glow. Give the intent to intensify the expression of your sacred nature. Bing your attention to the back of your head. Place your focus within the base of your brain. Located here is an egg shaped organ called the pons. Imagine this egg shaped organ, your pons, to be completely glowing gold. Finally, and with strong intent, direct this golden energy all the way down your spinal cord. You have just energized your brain. Breathe deep & relax. 3. THE ENDOCRINE SYSTEM Refocus your attention and now you will begin to guide the golden energy downward, through your endocrine system. First, focus the golden energy within your parathyroid and thyroid gland in your lower throat area. Give the intent for the golden energy to be completely absorbed and infused into these glands. 9 Above your heart center, beneath the breastbone, is the thymus gland. The energy center associated with your thymus gland is called the high heart center. This gland and the energy of this area are an important point of origin for the radiating of the golden energy within our physical body. The intensification of the energy radiating from the high heart center is one of the keys to the powerful expression of our electrical spiritual nature. As we increase our ability to express this electrical energy, we can then accelerate the healing process when the body has gone out of balance. It is in our best interest that we stimulate this area. Direct the golden energy to circle your thymus and be completely absorbed. Intensify your intention and as the thymus fills with golden energy it will reach a point of fullness and then radiate that golden energy throughout the cells of the entire heart area. Visualize your entire heart area radiating a golden glow!
Place your attention on the heart muscle. The heart is not part of the endocrine system. However, the pericardium, a sac that surrounds the heart, may fill with a few precious drops of hormonal fluid. This fluid will contribute to the increased radiating of the heart energy. Give the intent to fill the heart with the golden energy of evolution and love. To the left of the navel is the pancreas and as we stimulate this organ with golden energy, give the intent to strengthen your ability to continue to digest and assimilate the energetic changes that are taking place within your entire being. Now place your attention in the lower back on the adrenal glands. The adrenals sit atop the kidneys. Use the golden light and give the intent to complete regenerate the adrenal glands. A little further down, bring your attention to the sexual glands, the ovaries or testes, and hold the golden energy within this part of your body. Enlightenment is for every cell of your body, including those cells beneath your waist. Direct the energy down through your hips, thighs, calves and soles of your feet. The physical body has now been energized. Breathe deeply and relax. 4. ENERGY AROUND THE FEET The energy now swirls clockwise around your feet and creates a strong grounding effect. Strengthen the grounding effect with the understanding of how important it is to have a deep relationship with the energy of the earth. This sacred grounding contributes to our ability to hold the higher energies that are now available to us. The vibrational frequency of the energy changes and it begins to gently rise up through the energy field as a concentrated golden ray of light and energy. We will direct this golden ray through each of the energy vortexes associated with the glandular system. The change in the energy can sometimes be noted as a change in temperature or a tingling sensation as you begin to direct the energy up through the energy vortex of the feet, through the energy of the legs, to the base of the spine. 5. FOUNDATION CENTER Place your attention at the base of your spine and feel, sense, think about or imagine a glowing sphere of red, vital energy. As the golden ray gently enters this sphere, a beautiful pattern like a golden starburst begins to form and radiates in all directions. Give the intent to bless, strengthen and balance the energy center at the base of your spine. As you do this you create the sacred foundations within your being that are needed as you continue to integrate the energy of your divine nature. The ray of golden light rises to the next energy center, the sexual/creative center. 10
6. CREATIVE/SEXUAL CENTER As the ray of golden energy rises upward towards the creative/sexual center, focus your attention within your orange sphere of creativity. The golden light radiates throughout this orange sphere once again in a starburst pattern. Give the intent to be mindful of how you express your sexual energy. Your sexual energy is part of your vital force and can be directed to facilitate your evolution. This area is also your seat of creativity. Encourage the flow of energy from here to enhance your co-creative efforts in life. Give the intent to bless, strengthen and balance this center. Breath. 7. SOLAR PLEXUS CENTER Now the golden ray of energy moves upward. Direct the golden energy to enter the yellow sphere of the solar plexus. As the golden energy resonates within this area you may feel, sense, think about or imagine a pattern that looks like a sunflower. Remember that the solar plexus is also known as the seat of the subconscious and all the facets of the sparkling sunflower image are a reminder of all the facets of you. Breathe deeply and give yourself permission to be! 8. HEART CENTER AND HIGH HEART Now direct your attention and the golden ray of energy higher, into the beautiful emerald green of the heart center. Sense the energy bursting into a beautiful kaleidoscope of gold and green energy, pulsing into complex patterns. Each one of us holds an original piece of the Creator in our heart, and together we create the One. Place your attention above the heart in the area of the thymus, this area we refer to as the high heart area. Here you will find a concentration of the golden light; give the intent for this golden light to intensify. You may feel the warmth and fullness of your heart as the unique light pattern of your heart energy unfolds. As you feel or sense the balance within your heart, first nurture yourself with this love and then radiate the love outwards. 9. THROAT CENTER 11 As the energy of love continues to radiate outward, direct the golden ray upward and into the blue of your throat center. This center is a special gateway. It is the place where the as above, so below energy merges and translates into useable power. This is the center for the expression of your piece of the truth. Remember the power of the spoken word. Strive to speak words of truth only, in even the smallest of matters. Allow the energy to polish how your express yourself to the world. You may turn your head slowly from side to side as you work the energy through your throat area. Take a deep breath and refocus your attention.
10. THIRD EYE Now concentrate and direct the ray of golden energy up through to the center of your brain. From the pineal within the center of the brain to the pituitary near the center of the forehead is the area known as the third eye. Here the energy is indigo in color. As the golden ray gently pierces and radiates through this majestic indigo center, the light patterns resemble a multi-faced jewel. Give the intent to deepen your wisdom and increase your understanding. You may contemplate what does it mean to think with your heart, and to feel with your mind. This area is also associated with telepathy, the 6 th sense we are now developing at an accelerated pace. 11. CROWN CENTER Refocus and increase your attention as you direct the golden light up through your crown center. As the golden energy gently swirls around the top of your head your unique pattern of light a halo forms. This is a n energy pattern of union. The golden energy of your human natures merges with the purity of your divine nature. 12. HOLD AND RELEASE Now breath in deeply through your nose and hold your breath for a moment, letting the energy build. Then with strong intent breathe out through your mouth. As you breathe out, visualize a fountain of colorful energy rising up out of your head and spiraling down, around, and throughout your entire being. This movement strengthens your lattice and deepens your connection with the energy of the earth. Take a few moments to enjoy. Namaste, dear friend. You may want to record yourself reading this and listen to your own voice guiding you through the Spiral Sweep. Or you can listen here: http://emfbalancingtechnique.com/ media/audio_spiral_sweep.php?phplang=en 12
Breathing the power of the breath Breathing. Have you thought about it lately? For most of us, we let our unconscious deal with it. And thankfully it works, but to what degree? Take a moment and pay attention to how you are breathing. Does your belly round out as you take an inbreath? Does your chest expand? Typically we breathe into our chest rather than our belly, resulting in a fraction of the oxygen getting into our blood system (less that 1/10 liter of blood flows through the top of the lungs the chest breath, as opposed to over a liter through the bottom of the lungs the belly breath) which causes the heart to work harder. You can see where this could lead. Chest breathing is wired into the anxiety-producing mechanisms of the body, while belly breathing is wired into the relaxation producing mechanisms. Simply by breathing deeply, into your belly, you will notice changes in your physical, mental and emotional well-being. When you need Relaxed Concentration: Two Facts are 1) It is not possible to feel anxious while breathing from your belly and 2) If you tell the truth, your body relaxes slightly. So, take a big belly breath and after the out breath, say something true. Anything will do but it must be unarguable. Today is Wednesday. I am sitting in a chair. Keep it simple. Just take a deep, relaxed, full breath and tell the truth. This puts the body and mind into alignment, freeing your attention to focus on the task at hand. When you need to Let it Go: Catch yourself as soon as possible after a negative experience, take 3 deep belly breaths and change your body position (shake it off, stretch, jiggle, dance see what works for you). Part of the mechanism of a bad mood is shallow breathing and frozen body postures; don t let the negativity settle down into your body. Breathe and shake! As a Regular Practice: If you get into the habit of continually breathing properly, your entire body will thank you. Find your own rhythm. Try inhaling to the count of four and exhale to the count of four. Let it become a habit for you and stop holding your breath! The human body is designed to discharge 70% of its toxins through breathing. Breathe deeply and let go of the garbage (physical and emotional)! 13
Main Central Flow to regenerate and restore all systems Jin Shin (a Japanese form of gentle acupressure) brings balance to the body's energies, promoting optimal health, vitality and well-being. The body can regenerate and restore when the energy is flowing. This meridian flow is called the Main Central Flow and is quite easy to do while lying in bed. It only needs to take 5-10 minutes. Ideally you are feeling for a synchronized pulse under both fingertips, but if you cannot feel the pulse, simply hold each position for a couple of minutes. As you are doing this flow, remember a time when you felt so relaxed and calm that nothing could have stressed you out. Bring that feeling into your body now. Life is a glorious adventure feel the joy of it. And remember to breathe! Main Central Flow Step 1: Right hand on top of head (crown) and it remains there until step 8 Left middle finger tip on third eye Step 2: Left middle finger on tip of nose Step 3: Left middle finger tip on "V" of throat Step 4: Left fingers on sternum, between breasts (heart) Step 5: Left middle finger tip at base of sternum (solar plexus) Step 6: Left middle finger on umbilicus Step 7: Left middle finger on centre of pubic bone Step 8: Right hand (palm side or back of hand) on coccyx (Left hand remains on pubic bone) On page 16 is a description of the functions of each hold and what they benefit. 14
15 Strength, Courage and Stability
Functions correlating to the Jin Shin flow steps Step 1: harmonizes blood pressure, nervous conditions, revitalizes the brain, dissipates senility; supports pineal & pituitary glands, hold for insomnia, hold when have no ambition Step 2: supports pituitary gland, influences rejuvenation and reproduction of cells and life (both partners hold when having difficulty conceiving) Step 3: supports thyroid and parathyroid glands, aids reproduction, larynx, speech, strengthens artistic expression, creativity; hold when feeling irritable Step 4: strengthens circulatory system, revitalizes lungs (breathing) and pelvic girdle (hip energy), supports the thymus gland which is the master gland of the immune system - hold as a prevention against illness Step 5: strengthens builders of the blood, harmonizes red blood cell/white blood cell ratio, controls secretions of digestive enzymes & hormones, strengthens lymphatic system, nervous system & muscle tone of arms & legs, harmonizes spleen, adrenals, kidneys, liver, gallbladder and pancreas Step 6: breathing control, strengthens small & large intestine, physical digestion & assimilation, revitalizes adrenal glands Step 7: influences growth, mental competence & lymph system, harmonizes reproductive glands, strengthens spine Step 8: balances reproductive organs, abdominal area, aids circulation of legs & feet (use for leg cramps, sciatica, injuries to leg/ankle/foot, cold feet) 16
Resources Two of the exercises, the Spiral Sweep Meditation and Radiating Core Energy, come from the EMF (electro-magnetic field) Balancing Technique trainings, specifically the Workshops. I offer individual sessions and classes on a regular basis for those interested in their own personal growth and evolution. For more information, please visit my website, or the main site, http://www.emfworldwide.com. If you would like to read about the physics behind this and about the work itself, check out Elegant Empowerment by Peggy Phoenix Dubro, the founder of the EMF Balancing Technique. You can read the first few chapters at http://elegantempowerment.com/elegant/ Two of the breathing techniques are directly from Conscious Breathing: Breathwork for Health, Stress Release and Personal mastery by G. Hendricks, PhD. I ve found it to be an easy book to read and apply. Learning to use the breath in healing work, for yourself and others, is part of the Quantum Touch Workshop that I offer. There are many wonderful resources out there. For more information on Quantum Touch healing, please visit my website at or the main site at http://www.quantumtouch.com. If you would like to learn more about Quantum Touch, check out Quantum Touch, The Power to Heal by Richard Gordon, founder of Quantum Touch. Practice, Practice, Practice Practice your compassion, practice your love, practice your wisdom. Practice anything that means master to you. Practice patience with yourself, your friends, your family, your coworkers. The more you practice, the better you get. 17 And most of all, Enjoy!
About the Author I took my first Jin Shin class in the late 80 s, began studying essential oils in 1991 and received my first licensing in bodywork in 1994 (massage therapy). As I moved more and more into gentle, effective, empowering types of work, I found myself seeing more permanent results with the addition of energy therapies. I began teaching energy work in 2000. I am a board Certified Holistic Health Practitioner, have my Masters degree in Holistic Health studies, am a Supervisory Instructor in the EMF Balancing Technique (having studied under Peggy Phoenix Dubro) and an Instructor in Quantum Touch hands-on healing. I have also received training in CranioSacral Therapy, High Touch Jin Shin, the Trager Approach, Aromatherapy, LaStone Therapy, Reiki, Equine Massage and Equine Acupressure. I am a member of the Associated Bodywork and Massage Professionals as well as the American Association of Drugless Practitioners. That said, my passion for personal growth and empowerment is what has fueled my journey. The challenges I've had, while not easy or enjoyable, have taught me so much on all levels. We are incredible beings and have the ability to live our lives full of health and happiness. That is what I choose! And that is what I most love helping other to do as well. I offer individual sessions, workshops and classes. As life unfolds in the most perfect way, I am living my dream come true with great passion in the beautiful Northwest! You can reach me at info@most-enlightenedlife.com or by phone at 541-993-2847. Be Well! Live Life! Find Passion! 18