Weekly Affirmation: I choose love, joy and freedom

Who doesn’t want love, joy and freedom?
So how about looking at the love, joy and freedom that we already have in
our lives?

If we could have a 100% positive attitude and truly believe that we deserve to have them – we would be able to acknowledge what we have and even attract more of it.

When negative thinking takes over and feeds some limiting beliefs the result might be self-doubt that takes us away from those values that we would like to have in our lives.

For today, choose to welcome love, joy and freedom into your life. Spend some time reflecting on those values. Write down what love means for you, what joy means for you and what freedom means for you.

Ask yourself the question – what would it look like if you have all the love, joy and freedom you want in your life?
Try to get as clear and detailed as you can. When your vision is clear, you attract this energy towards yourself.

When you are done reflecting; write, read and say this affirmation truly believing in it. Make it your reality!

Colorful food by May Bingham

Last week, after the wonderful “Be Present” Class I led with Sandy Bramlett, I got lots of feedback through emails from the women who attended the class. They were motivated to welcome colors into their lives in creative ways.

One of the participants, May Bingham from Atlanta, sent me the 2 photos and the description below. I decided to do a photo contest and I invite you to send me photos of colorful food. I am going to use May’s photos as the first photos in this special contest. So hurry up and submit your photos. I will post the winning photo on my website at the end of September.

Here is another photo from May and what she wrote:

Colorful food by May Bingham

“After Michal’s color presentation, my mind went wild thinking about colors, combining them in art, in apparel, my garden, my house, … etc., Well, on the way home from the workshop, my head was full of ideas …

I love color, in my heart, in my work, in my life… have to have color.
So, today I was hungry, got all the vegetables I had in the fridge and as you see from the pictures, one color called for another … the cabbage leaves with the red onions looked great together until the cooked cabbage got dark and adding the fresh spinach brightened it up…

Here is a picture of the final product … some warmed up leftover black beans and rice, topped with the green and purple color plus some red …

Fixing the meal, arranging the composition for the photographs, etc., fed my spirit like dancing…”

Take a picture of your colorful meal. Share your thoughts and email it to: healing@balancedmoments.com

The winning photo will be posted here at the end of September, and the winner will receive a 45- minute Sample Coaching Session for FREE.

Life Coaching is a one-on-one professional partnership between two – you and the coach – that enables you to realize your life vision, clarify your deepest desires, and create a plan of action for success. Coaching takes what’s inside and translates it into outer goals that you can accomplish one by one.

Coaching helps you move from where you are now to where you want to be in the future.

How does Life Coaching work?

There is an initial intake session that lasts about an hour and a half. Through this initial session, we clarify and define your intentions and objectives and set clear, attainable goals, action steps and establish a system of accountability.

Coaching is usually done every week and your action plan is broken down into small steps that can be achieved during that week’s time. The real value of coaching is in happens between the sessions; the changes in your energy level, your motivation and your ability to take an action. The email support that you have between sessions serves as a structured support system for you.

Each session starts with a follow-up evaluating your progress during that week. If you did not complete your work for that week, we will identify and release the energy blocks that prevent you from achieving your goals.

If you are not motivated enough to reach your goals, I will help you get excited and enthusiastic, raising your energy level so you can get into an action mode.
Although my Life Coaching business is based in Atlanta, it can be done from anywhere since session is done mainly on the phone.

What is Holistic Life Coaching?

Holistic Coaching takes into account the interaction between body, mind and spirit. It’s about looking at the person as a whole and helping the person move towards a balanced lifestyle.

As a Holistic Life Coach I combine my expertise of energy healing, color therapy and stress reduction techniques together with the traditional coaching process. You can choose to add other techniques such as meditation or guided visualization to your life coaching session. My goal is to help you create balance in your life.

Are you ready to kick start a new project? an old dream? a goal that you just haven’t been able to achieve?

Life Coaching might be what you are looking for.

Read more about life coaching HERE.

I would love to hear from you!

Look at your life.
What behaviors or beliefs don’t serve you anymore?
What old behaviors do you have that you would like to get rid of?

Once you figure this out, you have to be willing to give it up, even if it feels safer to stay attached to it. It might bring some fears. You need to believe that you have everything you need to face whatever is going on right now. You need to set an intention of feeling safe enough to welcome the change.

In my Life-Coaching business, I meet people who are excited to make changes in their lives but are often stuck in old patterns of behaviors. One of the things I help them do is to recognize that they are holding back only because it feels safer to them. With practice it’s possible to shift this feeling of safety to the new and unknown potential!

Always approach change with a sense of curiosity, like a fun adventure or a game. Repeat this affirmation and welcome change.

I am safe. I welcome change.

What kind of change do you welcome into your life today? Please comment and let me know.

Coaching is different from therapy, consulting, mentoring and even friendship.

Coaching is not therapy

In therapy, we usually focus on the past. Therapists help their clients to fix problems and overcome issues by digging into the past and asking why things happen. In coaching, we don’t dwell on the clients’ past or try to analyze behavior. That does not mean a coach will ignore the past – it must be recognized and accepted. The focus in coaching is how to move forward.

Coaching is not consulting

Consultants have an agenda and some possible answers. They give advice. They share from their experience. They are experts in specific areas. Coaches might specialize in specific areas, but they don’t bring their own agenda into the table. The partnership they create with their client is based on the client’s agenda and personal goals. Coaches help clients bring about effective change using strategies of time management, goal setting and accountability. A coach might occasionally want to act as a consultant, suggesting new ideas from their knowledge and experience but they will ask for their clients’ permission and will differentiate between the coaching and the consulting process.

Coaching is not mentoring

A mentor is a role model. A coach does not bring his own experience into the relationship. The client is the expert on his life. The coach is the expert on the coaching process.

Coaching is not friendship

Thank God for friends! We can trust our friends and if they are real friends, they will always be there for us. But they usually give advice and many times it is based on their own agenda and experience. A coach is professional, objective and nonjudgmental.

I hope this has cleared some possible misconceptions about coaching. Look for my post next Thursday to find out more about what coaching is.

Insight Meditation is when you pay attention to the process, to the experience of changing phenomena rather than one particular object. Mental Noting is a powerful Insight Meditation technique. You can start by noticing your breath. You can either notice your breath as the rising and falling of your abdomen or the sensations around your nose. If you choose to work with your belly, you can start by placing both hands on the belly to feel the rising and falling of the belly.

You make a mental note while it is happening. So you either say: rising – falling or in and out. From there you can expand and note other things as they occur: Thinking, imagining, intending, planning, judging

When you intend to swallow – intending
When you swallow – swallowing
When you hear a cell phone – hearing
When you feel pain – pain

HERE IS YOUR TIP:
Applying this technique to your daily life, not just during formal meditation, can benefit you a lot.
When you are starting to get stressed, try to name it and don’t be in it. When you’re walking, say “walking”. It will help you to be mindful about your experience. When you’re eating, say: “eating” and don’t read the paper at the same time.
You learn to name the mind state: for example, freaking out: when you become aware, you are no longer freaking out – you create a space between the observer and the phenomena.

QUESTION:
If an image becomes dominant during Insight Meditation, what should I do?

ANSWER:
Whatever appears, note it. If you don’t, you are not doing the practice.

In my experience, some preparation is required to take advantage of visualization and affirmation. When healing from a surgery, an illness or any physical problem, you must be willing to release old patterns of behavior in order to use the body and mind more efficiently to help your body heal. Your body has a natural ability to heal, but unskillful patterns of behavior and negative thinking can hinder the process. Destructive behavioral patterns use up processing power that could be used for healing. In order to pull your power back there are a few things you can do: practice compassion and forgiveness. Be willing to change your old behavior. Then, add positive thinking to empower the process.

Don’t just make a decision to use positive thinking to replace a negative one. Believe in the positive outcome, embody it, and feel like it is already happening. This week’s affirmation can help you get there. For example: Let’s say you had a surgery, you are in pain, your energy level is low and you are miserable. Stop and examine your thoughts and attitude. Listen to the words that you speak. Identify negative beliefs or old, unhelpful behaviors. Create new ones. Then, use this affirmation and experience it with all your senses (say it, write it, record it, listen to it) while visualizing yourself energized, healed, functioning, healthy and happy.

Take control over your life. Empower your body to use its natural healing ability.

In Concentration meditation, you focus on a single object. It might be your breathing, or it might be a mantra, an image, a candle. You gently return to this object whenever your mind wanders. You do this over and over until it blocks out any thought or worry and your mind becomes peaceful.

If you are a beginner with meditation, it is very important to have the right attitude and expectation. Setting an expectation of having no thoughts is unrealistic. Thoughts are one of the things that make us human, and meditation will do nothing to change this fact. If this is your goal, you set yourself to fail. Your goal should be to be able to come back to the breath (or another object) every time your mind wander. Try to remember that it is natural for the mind to wander. When it does, do not feel that you are failing. It is simply an opportunity to do the practice. Jack Kornfield, a leading meditation teacher in the US, once used the analogy of training a puppy: you don’t get angry or punish the puppy, you simply show it the correct behavior until it sticks.

HERE IS YOUR TIP:

When your mind wanders, come back to your object.
If you are able to catch the mind wandering and bring it back, you are doing the practice.

A question came up during the meditation class by one of the participants:

Why are we trying to quiet our mind and let go of thoughts during a meditation? Isn’t it true that we sometimes get important insight and sometimes even answers to questions during meditation?

Would love to hear your answers for this question.

More tips, and this time on Insight Meditation here in my blog on Thursday.

Yellow is associated with the solar plexus chakra (energy center). This chakra is our power center, our action and motivation center. When in balance, we are able to take an action, create a reality, “get up and go.” Some of the qualities of yellow are fun, lightness and sense of humor. What does it say about us if we never wear yellow, not even as accessories? It might mean that it is challenging for us to take an idea or a goal we have and take an action in order to achieve it. It might mean that we are too serious and “heavy” about things and are missing some fun energy and sense of humor.

Another question that came up was about black. Here are some facts: color is light. Black is the absence of light, or the absence of color. Yes, it might make people look slim but at the same time, they cannot shine when they wear black. Black shuts off our emotions and usually creates a distance between us others, almost like a wall. I wear black when I need to detach myself, for example, after giving a workshop about colors or after giving lots of color consultations. Any other day, I use colors to energize me and uplift me.
This week, challenge yourself: welcome yellow and other colors. Stay away from black. Write a comment: how did it feel?

“I don’t deserve….” is a very popular limiting belief.

Do the following phrases ever cross you mind?

My daughter’s piano lesson is more important than me getting a new suite
My son’s college tuition is a priority over me going on a vacation
She is so smart…I wish I would be like her
I will never have the money they have… we shouldn’t spend so much

Although it looks like some of those are just facts, in each one of them there is a limiting belief of “I don’t deserve…”

One of my passions is to help people identify and release their limiting beliefs. It changes their energy completely. There are different ways of releasing a limiting belief. One of them is by using an affirmation.

What are some things you feel like you don’t deserve? In addition to using the affirmation above, fill in the blank to counter the limiting beliefs you have uncovered:

I deserve ______, ________ and _______.

Here are some ideas:

• I deserve abundance, prosperity and wealth.
• I deserve love, compassion and forgiveness.
• I deserve you.
• I deserve health, strength and healing.

Would love to hear from you. What is it that you deserve?

Throughout the years, I have met so many people who suffer from anxiety on one level or another. I encourage them to find the right way for them to deal with it and I have lots of techniques in my “Tool Box” that can help. Today, I would like to explore how meditation helps to get from anxiety to inner peace.

Usually, we attach “stories” to our experience. For example, let’s say we need to clean our yard. We can simply clean the yard or we can attach to it (without being aware that we’re doing this) a “why me?” or “poor me” attitude and create our own suffering. The additional storyline affects our attitude, our mood, and our behavior. We get lost in our thoughts and this creates the anxiety.

One of the benefits of meditation is that it quiets our mind and helps us see our experience from a higher level, above the content. When we are centered and connected we are more in touch with reality.

I meditate almost every day. Mediation is not always pleasant, but neither is life. Suffering is an essential part of being human – we couldn’t have happiness without it! Meditation will not eliminate negative emotions, but it can change your relationship to them. It can help you deal with suffering directly instead of running away from it. I can say that from my experience, when I skip my meditation I’m more likely to feel anxious that day.

I would love to share more of this with you in person. Here is a link to my Meditation Class on August 18:  meditation class

Take a journey through the healing power of colors, movement and music. Learn how to activate and balance your chakras. Learn what your favorite colors say about you. Explore the power of Guided Meditation and other simple techniques. Discover how to change your life through adding colors to your food, your house and the cloths you wear. An energizing and uplifting experience.

To live life to the fullest, you have to be:

Aware

Present

Centered

Grounded

Through everyday movements, simple techniques that you can do by yourself and a guided meditation you’ll learn to be more aware, present, centered and grounded

When;

Sunday, August 29, 2010 3:00 – 4:00 PM

Where:

Seminole Studio
675 Seminole Avenue NE
Atlanta GA 30307

The studio is the stone structure at the back of the Highland Bldg. Park on the street or in the church parking lot directly across the street. Walk down the left side of the building to the stone structure – and step in!

Who:

Open to everyone. No experience is necessary.

Cost:

$20 ($25 at the door)

Michal Spiegelman of Balanced Moments, a Reiki Master and a healer for 14 years, studied in Israel, Germany, England and the US. She is a trained Facilitator for the Hoffman Institute, one of the world’s foremost organizations in personal development. Michal has trained over 40 Reiki Masters worldwide, has helped many people build their meditation practice, has worked as a healer in a number of hospitals, and regularly gives talks and teaches at the Heal Center in Atlanta. Michal holds degrees in Social Work and Music Education.

Many times I find myself communicating (or even thinking…) in such a serious way, that I forget to enjoy and have fun communicating. When I remember, I remind myself to smile because having a smile on my face changes the energy of my communication. I can say the same thing and it will come out so different if I’m smiling. Communication can be playful and fun. It doesn’t have to be heavy and serious.

Playful communication is energizing and it is helpful in putting problems into perspective.
Laughter reduces stress and promotes healing. When you laugh and play, your body is calmed and energized by the release of natural opiates—endorphins that relax you physically and lift you up the ladder emotionally. These powerful chemicals, released in the brain, not only improve self-confidence and social skills, but they also override physical and emotional pain and boost your body’s defenses against disease.

This week, be conscious about the way you communicate.
Set an intention every morning by saying this affirmation out loud a few times. Write it down on a sticky note and have it at your work and at home as a reminder.
At least once every day, create an enjoyable communication.

Communicate with lightness, playfulness and humor.

How does it feel like? What kind of response did you get?

In her book Aesthetic Intelligence, Rochelle T. Mucha PH.D gives an example of how being present and improvising is important in the performing arts when she says that: “an actor may study a script and internalize every line, but the actor knows that when he or she steps out onto the stage, the other cast members will likely offer something new, something they must accept and respond on the spot. Actors must accept what they are given. Failing to do so will cause a ripple of unwelcomed events.“

Presence for an actor is not negotiable. Presence for any other artist is not negotiable. Often I watch my son, who is a Jazz musician, performing with a Jazz trio where there is a lot of improvisation going, and I can see how present he is and so focused in order to create something collectively as the group. Improvisation would not be possible for those musicians if they were not able to be present.

The same goes for everybody: business people, teachers, parents and actually every human being. We all face situations where we have to work without a script. We are constantly improvising. Even when we have a plan, we usually have to make changes. Pre-planning only gets us so far. Whether talking to your children or your boss, you know that you can’t totally script things in advance.

If you create a daily routine of activities that help you to be present, you will perform better when you need to improvise.

What are simple ways you become present? Would love for you to write a comment and share with me!

Leaving your child at college can be an emotional experience. It was for me, when my son left for college 3 years ago. I did not expect it to be so emotional, but it was. It was harder for me and for my husband. My son was completely ready. I remember thinking that if I’ll be very organized and help him prepare in advance, the process will be easier for me. But it wasn’t. What I learned is that it is completely normal and understandable to be sad and even to feel grief. Your mind knows that it is time and that they are ready. But your heart cries inside. Don’t feel guilty for being sad. Don’t expect yourself to be strong, perfect and a super-parent. Acknowledge your feelings. Accept them. Talk with someone who has done it before and ask for support. Plan something nurturing for yourself for the days after saying good bye.

It is important for you to acknowledge your needs and your feelings, but that doesn’t mean that you should project that onto your child. When you say the final goodbye, they need to know you’ll be OK without them. Get the support before and after, but on that moment, the goodbye moment – be fully present and excited for them. Send them with your blessing. After they’re gone, take that time as an opportunity to look within and set goals to empower and improve your life. Use it as an opportunity for growth.

As a life coach, I see people all the time who are growing and fulfilling themselves after saying good bye to their love ones. I am honored and happy to partner up with them and help them live up to their potential. Take your first step towards self-growth and schedule a FREE Coaching session.

I think this concept applies to any kind of relationship: business and personal. Energy attracts like energy. Smile first, and the lady behind the counter will smile back. Be aggressive towards people – they will be towards you. Meditation, personal growth and any other actions you take to live a balance life is helping you to get closer to self-love and to having a positive attitude. It is only when we accept and love ourselves that we are sending this loving energy to the world.

This is how attraction starts: first we send it away, and then we receive the same back. Affirmation is a great way to attract  positive energy. Saying/writing/reading the affirmation many times every day this week, will bring loving people into your life.

Give it a try! Let me know what happens….

In my IPEC Life Coaching training I came across this concept. Choice is the freedom to see things as we desire, feel what we want, and live as we create our lives to be.
When we choose to do one things, we are choosing not to do another. We can’t do two things at once. As I progress and grow in my spiritual journey I learn that even my emotions are a matter of choice. I can choose to change my thoughts, and it will change the feeling. For instance, when I stressed out, it is not an objective fact. It is my choice to create stress. I can do the same action in a calm way. It is in my hands to change it.
Some people will say the life is pre-determined and that we have no control over things.

What do you think? – do we really have a choice with every aspect of our lives?

Let go a little – you’ll have a little freedom
Let go a lot – you’ll have a lot of freedom
Let go completely – you’ll have a complete freedom.

How do you let go completely? How do you let go a lot? For ordinary people like me, it takes a lot of practice to let go. It sounds simple, doesn’t require hard work but I wish somebody would find the perfect recipe for letting go….

One step I am taking daily is meditating. Recently, my son introduced me to Mahasi Sayadaw and the mental noting meditation technique. To use this technique all you have to do is name your experience. Whatever is happening at that moment, you name it mentally: thinking, feeling, breathing, etc. I’ve started practicing in this way. It gives my mind something to do that is directly connected to my actual experience. What a powerful concept! When I am angry I note: “angry.” When I judge someone I note: “judging”. By naming the mind state, you recognize what is going on without identifying with it or being embedded in it.

Try it out and let me know how it goes, or share your favorite meditation techniques with me.

I know that people grow up with different beliefs about God. I think it is important to choose language that will feel comfortable for us so choose a term that feels right for you. Use the word that describes the best whatever is there to support you for your highest good. My hope is that we can at least agree that there is a power greater than ourselves and if we really surrender to this power we feel supported and we are never alone in our journey.
There is a direct connection between letting go and control. How often have conditions out of our control changed and turned out for the better? That’s the key – letting go of control – handing the wheel over to a better, more experienced driver.
Many times I see people who are coming to receive Reiki from me, struggling with a low energy level or with a physical symptom. When I look into their energy centers (Chakras) and I read their energy I often see that they are trying to control a situation or do it all themselves without asking for a spiritual support. The result is a loss of energy that manifests in their body.
I created this affirmation together with one of my dedicated clients and student who came to see me this weekend. I could see the shift in her energy after she said the affirmation out loud a few times. I dedicate my blog today to you, L. and for all the other dedicated people who are continuing to learn and grow.

Why receive a Reiki session?

• Reiki balances you energy centers (chakras)
• Reiki helps to open energetic blockages
• Reiki works on a physical, emotional and spiritual level
• The energy will be stored in your body and will be available for you to use when needed
• Reiki enhances your body’s natural healing abilities
• Reiki treats the cause rather than the symptom
• Healing will take place on a deep level
• Reiki restores balance & harmony in all areas of your life
• Reiki is a great way to prevent discomfort. If you receive Reiki on a regular basis, the energy will be used for future crisis, when needed

In what cases will you benefit from Reiki?

• If your energy level is low or off balance
• If you are stuck in one or more areas of your life
• If you are depressed, irritated or over stressed
• If you are depressed or unhappy
• If you are in need to heal present or past relationships and issues
• If you are aware of what is going on in your life but not able to take actions and make changes
• If you need support releasing some feelings and emotions
• If you suffer from anxiety, amnesia or specific fears
• If you have stress related symptoms
• If you are interested in letting go of negativity and focus on positive thinking
• If you are in need for peace, relaxation and positive energy

What’s the most important fact I need to know about Reiki?
Reiki can do no harm and it always works for your highest good.