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Articles By Ellen

October 23, 2016

How Can I Feel More Energy?

By Ellen Farrell, MA, NCC, LPC, EEM-AP

 

Hey Ellen, how can I feel more energy? I am exhausted!

Well, according to Dr. Linda Page, naturopath and author of the best-selling book, Healthy Healing, A Guide to Self Healing for Everyone, the five most common reasons for feeling depleted are:

1. Lack of sleep
2. Stress
3. Adrenal Exhaustion
4. Thyroid malfunction
5. Over-use of stimulants (caffeine, sugar, drugs)

Dr. Page also states that “fatigue-related complaints are one of the top five reasons people visit their physician.” Here are some fun facts:

  •  “Lack of sleep drains your energy, reduces immune response…<Lose 90 minutes of the “8 hours”= reduction of daytime alertness up to 33%!>
  • Chronic stress takes an extra toll, targeting organs like the adrenal glands, taxing stores to depletion
  • The adrenal glands are most affected by stress, emotional strain, anger …
  • Because your thyroid gland governs your metabolism, its smooth running is crucial to providing vital energy resources.
  • Since World War II, an above average number have developed thyroid problems … (likely) due to new chemicals/pollutants in our environment.

*Iodine was removed from our food supply in the late ’80’s and many foods that had iodine such as flour for bread had endocrine disruptors such as bromine added instead. also, flouride and chlorine are often in the water supply – these also interfere with iodine uptake. Himalayan salt is better, and you can find sea salt with iodine added. Regular table salt is stripped of all nutrients and is toxic.
– nervous system stimulants wipe out adrenals, leading to lowered energy levels. <*also be wary of aspartame/”Nutrasweet”, and other processed sugars, and MSG in its many forms>

So what can we do to correct these areas of imbalance?

Some simple things to maintain energy are – don’t waste time/energy with over-worry. Plan well, and make adjustments as needed. Find/work at relationships with people who inspire and encourage you! Spend time in nature. If you can’t be in nature – meditate on it!! Eat right, don’t overdue – keep addictive substances like alcohol to a minimum, get wellness support as needed, and ask yourself – what do I need to do to be healthy? Then listen, and act!

*2016 Update: what is enough sleep for you? Do you get at least 5-6 hours of uninterrupted sleep, with about 8-9 per night (some can make due with less, especially in later years).

Read Dr. Rubin Naiman’s book,  Healing Night, or his blog posts for great information! Consider that environmental toxins are in our air, land and sea – and at the least, all non-organic food (chemically poisoned and stripped of many nutrients), has contributed greatly to immune & gut system issues in people, as well as to the degradation of our natural environments. Bees were added to the endangered list in 2016 – butterflies and birds, and fish have also been noted as having populations in decline.

Please invest in healthy sources of food, with no chemicals!

Buycott toxic food. Some good resources are:

http://www.nongmoproject.org/gmo-facts
http://www.march-against-monsanto.com
https://www.organicconsumers.org/categories/genetic-engineering
http://www.fooddemocracynow.org/about

 

Updated in 2016. Originally printed in the SCAD Chronicle 2006, under the heading, HEALTH GURU written by Wellness counselor, Ellen Farrell who was a clinical counselor and in 2006 she coordinated wellness and lifestyle management services in the department of student recreation and fitness.

 

www.ellenfarrell.com

By ellen
October 23, 2016

Healthy Eating

By Ellen Farrell, MA, NCC, LPC, EEM-AP

 

I want to feel healthy, but I don’t know where to start – help!

There are some basic components to feeling healthy. It’s is a mind-body-spirit deal! What is your stress management practice? Have you healed past traumas/explored connecting spiritually? do you watch how you breathe; meditate? What kind of movement/exercise do you practice? Let’s start with healthy eating. Researchers agree that the bottom line is whole grains and a variety of fresh fruits and especially, vegetables. Eat foods from a variety of protein sources to meet activity levels and personal needs. So what does all that mean?

First of all, know that fiber is essential to health… & meat and dairy products have no fiber!

Our bodies run on carbohydrates – but processed foods, white flour, excessive caffeine, and sugars are extremely detrimental, and cause a multitude of imbalances and dis”ease”. Read drmcdougall.com for more info on differences in need for whole grains based on digestion issues. However some people need more lean protein, and some need less. See Dr. Mercola @ mercola.com. He has a good self test to see what body type works best for you. There is significant research on different brain types needing different foods to keep the neurotransmitter in balance (see Dr. Joel Robertson; robertsonbrainhealth.com). For instance someone who has been exposed to molds, or had too much stress may develop systemic issues such as a compromised digestive system may do better with white rice and cooked veggies, or juicing fresh organic – always check with your medical professional and consider your specific needs when deciding on dietary choices. Some options to start your day with are: a good level of fiber cereal (5 to 9 grams), a fruit, pea, hemp, or other organic protein shake (throw in a banana, kefir – dairy or non-dairy, and okay if organic; nut butter, or berries!). Or start with a vegetarian, pasture-raised egg and organic, sourdough whole grain toast. There are also tofu substitutes for eggs – tofu scrambler, my favorite (tho, we use our own herbs/spices, and may add potato, peppers, tomatoes, garlic, sweet or red onion, etc.). Though some folks like to avoid processed soy, other soy options include organic grilled soy, or smoked tempeh. In moderation this is safe for most folks, though soy can affect estrgen levels, so moderation is important.

A great substitute: for cheese is Nutritional yeast, flakes or powder; or for cow milk is Coconut milk. This works for baking; and for stews, curries, etc., coconut cream or manna (butter) are both delicious and highly nutritious. Add to lentils and rice, with Himalayan salt and pepper, and curry spices like tumeric with healing garlic and veggies – YUM! Additionally, many butter substitutes and cheeses are now available not made from cow milk – though if you use butter or cheese, I recommend organic from grass fed cows ONLY. You can even use plain organic, coldpressed Coconut oil in place of butter… whatever you do, avoid margarine, or any form of hydrogenated fats. I have found that many times people cannot tolerate a food, but when we energy test the organic variety, or lower the amount, they test strong! Keep experimenting  and learning to find what works for you.

Consider protein options such as lentils (green, pink, yellow, French) or legumes (beans are high in fiber), or wild-caught salmon and other cold water fishes (check oceans alive or seafood choices alliance sites for more info.).

Dr. Andrew Weil states that his “nutritional research convinced me of the health benefits of fish”. He goes on to say “…fish provides high-quality protein without the saturated fat present in meat and poultry. And some kinds of fish – specifically, fatty fish from cold northern waters – also provide omega-3 fatty acids, the special, unsaturated fats our bodies need for optimum health. Wild salmon, mackerel, herring, sardines and bluefish are rich in them, as is – to a lesser extent – albacore tuna.” Dr. Mercola is a big proponent of krill. https://www.mercola.com/infographics/fish-oil-vs-krill-oil.htm

Omega-3 sources other than fish are few, but they do exist in: walnuts, flax seeds, hemp seeds, etc. Be sure that the oils extracted from them are fresh: not heated/made rancid, or moldy as many nuts are. They can be soaked in lemon and purified water for an hour and then baked in the over for 20 minutes to minimize negative effects. It is possible to get everything you need from non-animal sources. Research amino acids such as Taurine, Threonine, Theanine, or B-12 supplementation if this is a concern.

Consider eating vegetarian, organic/free range eggs! Of course, all animal “meat” is best if organic as well. The old way of minimal animal meat as a food source, and hunting animals in the wild, being mindful of the needs of the herd, not killing young or mothers for example, was a far superior approach. Getting closer to this is a more balanced way of living. When you are eating animal products, you are taking in the chemicals that are sprayed on the food they eat (corn, soy). You also want to avoid all the antibiotics and bovine growth hormones that factory farms use. They cause inflated stress hormones and inflammation in the animals who live in such stressful and unnatural settings. Unless you eat only food you grew or hunted, or only buy organic, then you’re eating the same poor quality foods that are found in major chains or fast food restaurants. Go to see what they have at your local farmer’s market, whenever you are able!

Eat right, exercise… do something daily that brings you joy; meditate on, and spend time in Nature. Go sit by a beautiful tree or listen to ocean sounds! Connect with your inner and higher wisdom, and cultivate a connection of trust within, and you will be on the best path to feeling healthy. As with creating balance in your life, this is an ongoing journey. Having/cultivating a network of friends who are on the same path is great support. Stay present, pay attention, and keep choosing to be healthy!

 

This article was updated in 2016. Originally printed in the SCAD Chronicle 2006, under the heading, HEALTH GURU it was written by Wellness counselor, Ellen Farrell who coordinated wellness and lifestyle management services in the department of student recreation and fitness.

 

www.ellenfarrell.com

By ellen
October 23, 2016

Meditation For Relaxation and Connection…

By Ellen Farrell, MA, NCC, LPC, EEM-AP

 

Learn these simple techniques, which can help you feel more relaxed, balanced, present in the moment, aware – and connected to your higher self!

Experience several types of Meditation:

Relaxation
Conscious breathing ~ connect with, and control the breath
Concentrative
Mindfulness
Visualization
Chakra work…
Create healthy boundaries
Energy clearing
Healing
Balancing
Grounding and Connecting with the Core

…the Core Star is your Divine spark of pure peace, Love, Wisdom & JOY

♥

Meditation may be used as a tool for building Spiritual connection and intuition.

When we’re able to achieve a true sense of focus, balance and inner peace,

we may begin to open to the experience of:

One-ness – higher consciousness – unconditional Love.

♥

In connecting with these Sacred, high-level energies,

we may consciously bring the joyfulness of loving awareness into the NOW.

Replace chaos with clarity ~ learn to listen and hear the “still small voice” within.

Practice meditation daily, even if only briefly… in order to make it a new, great habit –

and achieve:

Balance in Body, Mind, and Spirit.

♦◊♦

Originally created for Ellen’s Meditation group at The Savannah College of Art & Design (SCAD) where Ellen coordinated wellness and wellness services as a counselor from 2000- 2006.

Ellen Farrell. MA, NCC, LPC is a Nationally Certified Counselor, EMDR practitioner (Two part Training), Energy Psychology, NESTA Sport Yoga Certified Instructor, Technologies for Creating Certified Instructor, Creativity Coach, past Nutrition Team Leader, Whole Foods Market.

 

www.ellenfarrell.com

By ellen
October 23, 2016

Meditation – The Science of Stillness

By Ellen Farrell, MA, NCC, LPC, EEM-AP

 

Simple steps for stress management…

Meditation has been widely researched, and the findings support its use for improving a variety of physical and mental problems, and as a preventive measure. It may also bring about a greater sense of spiritual and community connection, resulting in increased inner peace with greater insight, intuition, and trust. An important part of meditation is conscious abdominal breathing.

While there many types of meditation, awareness of the breath is the cornerstone of continued benefits. Incorporating meditation into your life may not only increase your health in mind, body, and spirit, it can also give you the skills to navigate through life’s ups and downs with grace and clarity.

According to an article in Psychology Today (May/June, 2001), with regular meditating one may experience an increase in positive feelings, gain greater objectivity, and develop skills for stress management. In fact, just a 10-minute session can result in a reduction of anxiety and depression. Another study, (1995, Journal of Hypertension) showed that 20 minutes of meditation 2x a day was “more effective than drugs” in reducing hypertension.

Dr. Jon Kabat-Zinn concurs, as his research found that drug intervention was not as effective in reducing symptoms. He states that stress-related illnesses as well as chronic disease are the most difficult to treat – and that meditation can improve these situations in several ways, showing: reduction of pain, stress hormones, and excess stomach acid; lower blood pressure; and an increase in relaxation/ ability to cope with stressors.

Almost all patients show a “dramatic reduction in physical symptoms”, and over an 8-week period, anxiety, depression, and hostility were decreased (with consistent results after a four year follow-up study).

In How To Meditate, Susan Smith Jones quotes studies, which found that people who have been meditating for 5+ years were biologically 12 to 15 years younger than the non-meditators. Hospital records comparing 2000 meditators to non-meditators revealed that they needed only half as much medical care! Dr. Herbert Benson, an author and leader in mind/body medicine and research, puts it this way

“Since roughly 60% to 90% of doctor visits are for conditions related to stress, it is vital not to neglect a mind-body approach.”

Many noted professional have documented the benefits of meditation, and I include a brief list for further study . . .

The Relaxation Response; The Wellness Book, Herbert Benson, M.D.

Meditation for Beginners, Jack Kornfield

The Heart of Meditation: Pathways to a Deeper Experience,
Swami Durgananda, Sally Kempton

Wherever You Go, There You Are, Jon Kabat-Zinn

Minding the Body, Mending the Mind, Joan Borysenko, and Ph.D.

The Power of Now, Eckhart Tolle

Meditation As Medicine: Activate the Power of Your Natural Healing Force, Dharma Singh, Khalsa, M.D., et al

 

This article was originally published in the SCAD Chronicle where Ellen was a counselor, likely  in 2002.

 

www.ellenfarrell.com

By ellen
October 23, 2016

Putting All Your Eggs in One Basket . . .

By Ellen Farrell, MA, NCC, LPC, EEM-AP

 

The feelings we encounter in dealing with a relationship break-up can be painful and intense. It may feel like your heart is literally breaking in two, or you may feel disoriented, lost, or angry. When your whole circle of friends were your X’s first (or took ‘sides’), it can be an additional challenge to have to cope with the loss of other friendships. When your friends don’t communicate – or they gossip, are non-supportive, or in some other way are hurtful, this can lead to self-doubt, and feelings of depression and anxiety. We may begin to withdraw and feel isolated. This pattern indicates the presence of toxic relationships that can extend beyond the romantic type.

If you inappropriately define yourself as a success because you are in relationship, a break-up can hit very hard. Despite all that, sometimes a relationship is time-limited, and just was not enough of a match to deserve a long-term commitment. Usually it has been leading up to a break-up over an extended period of time, or never really ‘clicked’ – or was not healthy or sympatico from the start.

Sometimes two people may have genuine feelings, but have too many personal or professional issues (or differences) to have the skills or energy needed to allow a relationship to work! What brings two people together? When you are at a point on your life where you are discovering who you are at a very fundamental level, it can be difficult to determine if you’re in a ‘keeper’, long-term relationship. Think about the qualities you loved about the person with whom you were (or are) in relationship. Was the initial attraction mostly physical, and never developed to a deeper level? Did you grow apart, developing different interests or values (or come together for the wrong reasons)? Did physical or emotional distance allow new feelings toward new people develop?

Ask yourself, “What was good, and what was not?” Make lists to help you discover a more objective perspective! Talk to trusted friends or get some guidance from a professional. Sting had it right when he wrote,

“If you love someone, set them free”.

In reality, to be healthy, we have to be free – and in a relationship only when both parties feel a mutual commitment. Otherwise, what’s the point? Don’t you want people in your life who WANT to be there? Be patient with the process – it’s healthy to allow yourself time to adjust to the transition of a break-up – to mourn the loss. However, it’s also important to evaluate what you learn/ed from the experience. Remember, to quote another icon, “You can’t always get what you want – you get what you need”. Even though it may take time to get the message.

Do you deserve to be abused and used? NO (!) – so respect yourself enough to choose carefully. Learn from your past mistakes, remembering that all experiences are opportunities to grow. Give yourself permission to nurture yourself and heal. Remember, beyond the first feelings of physical attraction, a healthy relationship involves:

good communication, honesty, reciprocity, mutual love and respect, caring supportiveness, generosity, shared ethical, moral, and spiritual views, and an agreement on growing and learning together…

which makes for a best friendship and spiritual bond. Don’t put all your eggs in one basket until you know who you are, feelings are mutual, and you’re both ready to grow together!

Ellen Farrell is a Licensed Counselor, EMDR ~ Energy Psychology Practitioner, Reiki Master, Energy Worker, and Yoga and meditation teacher. She is available by appointment for individual and group sessions.

Printed and originally titled “Getting in and out of relationships”  June 14, 2004 in the SCAD Campus Chronicle.

www.ellenfarrell.com

By ellen
October 23, 2016

What is a Healthy Relationship?

By Ellen Farrell, MA, NCC, LPC, EEM-AP 

Explore your relationship status level of health!

In her book In Love and in Danger, (c) 1998, author Barrie Levy outlines warning signs of unhealthy, or even abusive relationships.
One must identify whether these issues are generated from within / past/ fears – or from others in current situations: partner, friend, or family members. She states,

“Many victims don’t recognize that they are being abused. They don’t realize how they have gradually changed because of the abuse. Are you a victim of dating  <or other> violence? If you answer yes to two or more of the below questions, your relationship is, or is likely to become abusive…

  •  Are you frightened of your boyfriend or girlfriend’s temper/afraid to disagree with him or her?
  • Do you find yourself apologizing to self /others for your partner’s behavior when you’re treated badly?
  • Have you been frightened by his/her violence – been hit, kicked, shoved, or had things thrown at you?
  • Do you not see friends or family because of his/her jealousy?
  • Have you been: forced to have sex/afraid to say no to sex?
  • Are you forced to justify every: thing you do/place you go/person you see to avoid his/her temper?
  • Have you been wrongly and repeatedly accused of flirting/having sex with others?
  • Are you unable to go out, get a job or go to school without his/her permission?”

Gavin de Becker, author of The Gift of Fear, drawing on his extensive expertise “explodes the myth that most violent acts are random and unpredictable… he shows that they usually have discernable motives and are preceded by clear warning signs.”

De Becker details pre-incident indicators (PIN’s), which can determine if someone poses a danger.

“One can learn how to: Recognize the survival signals that warn us about risk; Rely on their intuition; Separate real from imagined danger; Predict Dangerous Behavior; Evaluate whether someone will use violence; and Move beyond denial <to let> intuition work”.

Remain aware of thoughts/feelings and others’ actions – they provide important information. This can help prevent one from becoming embroiled in a situation or relationship that could be destructive and abusive – ask

“Am I respecting/honoring myself?” and “How do my relationships with others reflect a healthy and honoring way of being?”

The Domestic Violence & Incest Resource Centre (DVIRC.org), puts respect as the foundation of a healthy relationship – signs of “healthy” are stated as being when you:

  • Have fun together and both feel like you can be yourself;
  • Trust each other, listen to each other, and can have different opinions and interests;
  • Can both compromise, say sorry, and talk arguments out;
  • Don’t have to spend all of you spare time together – can spend time on your own, or with your own friends/family.

Stay aware, respect yourself, and listen to your intuition.

Work on correcting patterns that are unhealthy – but remember, it takes both of you contributing and sharing this goal to make it work.

Remember to talk with trusted friends/family who are loving and respectful – and ask for help and support when needed!

 

This article was originally printed in the SCAD Chronicle, where Ellen Farrell was a counselor, 2000-2006. Updated 2016.

 

www.ellenfarrell.com

By ellen
October 23, 2016

Creating Inner Calm Despite Outer Chaos

By Ellen Farrell, MA, NCC, LPC, EEM-AP

 

Is it possible for one to feel calm even when it seems that the world is falling apart? Dealing with busy lives, day-to-day hassles, and often-complex schedules can cause anxiety! In addition, one may have personal issues that take up precious energy such as concerns about: a family member, friend, pet, personal health, love life, professional development or work-related stress, spiritual issues, etc. We may be focusing energy on things that COULD happen (in the future), or stressing and depressing about things that have happened in the past. Imbalances may also be experienced due to improper diet, lack of sleep, inflammation, poor time management, self-sabotaging habits, or substance overuse. When loved ones are exposed to external conflicts, potentially dangerous situations, major transitions, losses, or other challenges, one may feel responsible to ‘fix’ their problems. Especially when global/ environmental/ political issues are layered on top of personal issues, one may feel overwhelmed, which can feel like the proverbial “straw” that broke the camel’s back. How can a person who is leading a chaotic feeling life, still find peace?

As the Tao Te Ching states, “… stay at the center of the circle, and let all things take their course.”

Despite the fact that there may be many circumstances which are chaotic, and even despite the fact that these circumstances may at times feel overwhelming, people DO NOT need to identify with those problems.

Eckhart Tolle shares in his book, The Power of Now,
“Forget about your life situation for a while and pay attention to your life. … Focus your attention on the Now and tell me what problem you have at this moment.

… it is impossible to have a problem when your attention is fully in the Now – a situation that needs to be either dealt with or accepted – yes.

The mind unconsciously loves problems because they give you an identity of sorts. You become so overwhelmed by your life situation that you lose your sense of life, of Being.

Or you are carrying in your mind the insane burden of a hundred things that you will or may have to do in the future instead of focusing your attention on the one thing that you can do now. When you create a problem, you create pain.”

Choosing to live in the present moment can be the beginning of a new, healthier experience – and a richer and more meaningful life. Making fundamental choices, as recommended by author Robert Fritz, and outlined in his book, The Path of Least Resistance supports creating that in your life. These include the fundamental choices, to be:

healthy, free, true to yourself, and the predominant creator in your life –

all of these are to be made in alignment with the highest good.

Another insightful author, Don Miguel Ruiz, in his well-known book The Four Agreements encourages one to commit to four different choices which complement those proposed by Fritz. They are:

  •      always do your best,
  •      don’t take anything personally,
  •      don’t make assumptions, and
  •      be impeccable with your word.

To choose to live a more balanced life (and be able to access inner peace), be prepared to listen, to follow your intuition and to act on it. Begin by taking a nice slow breath –and decide what you want do NOW.

Originally printed in Personal Space, The SCAD Campus Chronicle, Vol. 3, No. 30, July 18 and 25, 2003

 

www.ellenfarrell.com

By ellen
September 29, 2004

Ellen’s Favorite Quotes

These sayings were collated by Ellen Farrell, MA, NCC, LPC, EEM-AP

 

Enjoy reading these wonderful quotes – wisdom, truth, peace, & love to you… Namaste!

⌘       Waking up this morning, I smile. Twenty-four brand new hours are before me.

I vow to live fully in each moment, and to look at all beings with eyes of compassion.
– Thich Nhat Hanh

⌘       Every Saint who has penetrated to the core of Reality has testified that a divine universal plan exists and that it is beautiful and full of joy.
– Paramahansa Yogananda, Autobiography of a Yogi

⌘   As there is no screen or ceiling between our heads and the infinite heavens, so there is no bar or wall in the soul where human kind, the effect ceases . . .

I am constrained every moment to acknowledge a higher origin for events than the will I call mine.

There is a deep power in which we exist and whose beatitude is accessible to us. Every moment when the individual feels invaded by it is memorable.

It comes to the lowly and simple; it comes as insight; it comes as serenity and grandeur.

The soul’s health consists in the fullness of its reception. Within us is the soul of the whole; the wise silence; the universal beauty, to which every part and particle is equally related; the eternal One.

When it breaks through our intellect, it is genius; when it breathes through our will, it is virtue; when it flows through our affections, it is love.
– Ralph Waldo Emerson, The Oversoul

⌘   If of thy store, two loaves of bread alone are left, sell one – and with the dole, buy hyacinths to feed your soul.
– Persian Proverbs, The Rose Garden

⌘       It is only when we truly know and understand that we have a limited time on earth

– and that we have no way of knowing when our time is up, that we will begin to live each day to the fullest, as if it was the only one we had.
– Elisabeth Kubler–Ross, The Wheel of Life

⌘   Violence as a way of achieving…justice is both impractical and immoral. It is impractical because it is a descending spiral ending in destruction for all. The old law of an eye for an eye leaves everybody blind.

It is immoral because it seeks to humiliate the opponent rather than win his understanding… it thrives on hatred rather than love. It destroys community and makes brotherhood impossible. It leaves society in monologue rather than dialogue. Violence ends by defeating itself. It creates bitterness in the survivors and brutality in the destroyers.
– Martin Luther King, Jr.

⌘   Our deepest fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure.

It is our light not our darkness that most frightens us… We are all meant to shine as children do… And as we let our own light shine, we unconsciously give other people permission to do the same.

As we are liberated from our own fear, our presence automatically liberates others.
– Marianne Williamson, A Return to Love

⌘   You were born with potential, You were born with goodness and trust, You were born with ideals and dreams, You were born with greatness, You were born with wings.

You are not meant for crawling, so don’t, You have wings,

Learn to use them and fly!
– Rumi

www.ellenfarrell.com

By ellen
January 23, 2004

Chakra Healing

By Ellen Farrell, MA, NCC, LPC, EEM-AP

 

There are seven energy centers in your body, often called chakras, and this information is based on ancient writings from Sanskrit and Ayurvedic knowledge. The practice of Yoga and meditation developed around the concepts experienced by seers of these energies at least 6000-10,000 years ago, just as we have modern day seers like myself. The state of each chakra reflects the health of a specific area of your body – and your personal stories that relate with the different principles of each, and reflect your psychological, emotional and spiritual well-being. Every thought and experience you’ve ever had in your life gets filtered through these chakra databases. Each event is recorded into your cells. In other words, to quote Caroline Myss, “your biography becomes your biology.” When chakra energy is blocked or misdirected due to “emotional splinters” as I call them, emotional and physical illness can arise. As I read each chakra, I see the stories and unresolved pain vs. healthy status in each. You may want to hold your palms right on your body (as we do with Reiki healing treatments), over the chakra where you need energy or healing; wonder where love did not show up, and send love to the past you – that didn’t get what would have been healthy. You can experiment with the idea of imagining what healthy would’ve looked like, and allow your earlier self to experience that by your conscious re-imagining of the events. This can be very healing.

Exploring your seven power centers can help you see how they reflect what’s happening in your body, and in your life to:

* – check in: where are you vs. where do you want to be?
* – Unplug from negative thoughts/perceptions
* – Live as a healthier, more empowered person

inner-journeysThere are 7 major chakras although other minor or mini-chakras also exist, such as in nipples, palms, and soles of the feet. Colors are associated with each chakra, however these respond to life and many patterns, so are complex and may vary! The color usually associated with the root, or 1st chakra (base of the spine), is red. The colors from the bottom to the top (root to crown), is abbreviated as R.O.Y.G.B.I.V.:

How is your Earth connection?: 1st ~ Red – root; survival, sexuality; Nature connections

How do you interface with life?: 2nd ~ Orange – womb; Creativity; 3rd ~ Yellow – solar plexus; the flame of your soul

Synthesis of survival needs vs. spiritual goals/understanding: 4th ~ Green – heart; loving connections; 5th ~ Blue – throat; what’s your P.O.V.?, option of expression

How is your Spirit connection?: 6th ~ Indigo – third eye; seeing with clarity; Transcendence; 7th ~ Violet/white – crown; connect with Spirit

7th – Live in the NOW, Come into the Fullness of your Being as a Spirit with a body!
Our Divine connection enters our physical life. Being present in each moment allows us to have clarity, to be free of fear ans aware of but not controlled by survival fears; present to make wise choices; and open to the beauty of each moment. Listening to higher wisdom, guidance, prayer, and meditation. Celestial perspective on the human condition results in inspiration, humanitarianism and trusting, your life’s on the right path. You are not your past; you do not need to fear your future. Only in this moment can we awaken to higher knowing and connection. Spirit wisdom; Angelic guidance, heavenly healing energies. When you are mindful of your Chakras you are better able to access and maintain a healthy and balanced life!

6th – Balance Intellect and Intuition – Seek the Truth
Open your mind. Testing your ability to measure your beliefs, thoughts, and attitudes vs. what is known at an inner level; illusion vs. truth; what is seen vs. the invisible.

5th – Your voice, your Power of choice
Let the water of life flow with clarity. If you do not meditate, how do you hear Spirit to bring balance life’s overwhelming demands? The throat chakra reflects information from all the other chakras to build/maintain one’s energy – it is the intersect between spirit and Form. Speaking up, ability to express one’s voice, dreams, personal needs; to know one’s truth – and trusting in and listening to our connection to Divine Will delivers the best outcomes.

4th – What‘s in the garden of your Soul? …what is your most beautiful dream for your life? 
The heart is the middle chakra, mediating between body and spirit and determines their balance. We may experience love and compassion here – or hatred, anger, resentment, jealousy, or self-centeredness, fears, lack of forgiveness, or lack of compassion. Colors here may also be pink, gold, or deep maroon.

3rd – Do you know you matter? Is your inner fire a lantern? …an inferno? … is the fire burned out?
Who are you re: you? How do you manage your personal power? Here we find our personal ethics and integrity, the awareness of individual boundaries vs. tribal identity. Being responsible, knowing your true self vs. acting out of fear of others’ opinions.

2nd – How do you see yourself and manifest your Soul in the moments of your life?
Who are you re: others? This is the center for the innocent pure self, personal power, creativity, finance, and issues of survival, and control; vs. infinite universal potential. Reproductive issues, and one-on-one relationships. How do you view yourself in the world? Do you feel the infinite potential of life, or do you feel stuck? Live and learn!

1st – We are all connected in this NOW moment.
This is the foundation of health. Connection to family beliefs supports the formation of identity – a sense of belonging to a group. Every choice you make and every belief you accept as truth influences you. Who ae you as an individual? You are connected to all life; Earth energy, Nature; animal totums; Ancestral line… does your blood boil, or invigorate you? I see Sexuality issues here; feeling grounded happens here (from the root thru the heels) when we feel safe in our body.

Did you know: the chakras’ electrical oscillations in the skin vibrate at 100-1,600 cycles per second, contrasted with 0 to 100 in the brain, 225 in muscles, and 250 in the heart. From a study by Valerie Hunt, summarized in Vibrational Medicine by Richard Gerber; quoted in Energy Medicine, by Donna Eden (Chapter 5, p.137).

Digital Art by Doug Farrell.

 

www.ellenfarrell.com

 

By ellen
October 23, 2003

Coping With Stress – Let the Love Flow

By Ellen Farrell, MA, NCC, LPC, EEM-AP

 

Coping with stress is best approached from a holistic perspective, with a focus on prevention. The holistic approach is an excellent complement to allopathic medicine, which holds an important place in the treatment of disease. Research shows that many positive effects result from a holistic approach (i.e., proper nutrition, exercise, spiritual connection, and finding meaning – through volunteerism, work, art, etc.) in dealing with the many stressors one may experience in life.

There is also increasing evidence that love and intimacy are “among the most powerful factors in health and illness.” According to research as compiled in Dr. Dean Ornish’ s book (1998), Love and Survival, The Scientific Basis for the Healing Power of Intimacy, intimacy is:

“at the root of what makes us sick and what makes us well, what causes sadness and what brings happiness, what makes us suffer and what leads to healing.” In fact, he states,

“I am not aware of any other factor in medicine – not diet, not smoking, not exercise, not stress, not genetics, not drugs, not surgery – that has a greater impact on our quality of life, incidence of illness, and premature death from all causes.”

Dr. Ornish states that the first step needed is “awareness, to be followed by meditation, compassion, altruism, group support, commitment, communication skills, psychotherapy/and forgiveness.” These are all “pathways to learning to open our hearts.”

Heart health involves more than monitoring cholesterol – it also reflects OUR EMOTIONAL AND SPIRITUAL HEART HEALTH.

We find meaning in life through our heart connection.

Although our facility for intimacy is paramount, diet and exercise are still key components of holistic health. One must be wary of research when it doesn’t support the relationship between health and the consumption of a high fiber, low fat diet – even when published in highly regarded journals such as the New England Journal of Medicine (NEJM). For instance, a study done in April of 2000, found that a high fiber, low fat diet did not protect against colon cancer.

As Dr. Ornish points out the participants’ fat intake was measured only by self-report, supposedly dropping from 36 to 24 percent – yet they lost, on average only one pound over four years, and their cholesterol levels “barely budged”. Reliable research tells us that a big drop in fat intake would result in a similar reduction of weight and cholesterol.  Dr. Ornish states that since the reports were not verified it is doubtful, considering the outcome, that the self-reported information was valid. In general, a healthy diet means low fat (this is in my mind, what Dr. Ornish saw with his heart diseased patients – perhaps it could also have been the Type A over-work syndrome, and otherwise unhealthy eating habits that were the issue). Of course, eating a high fiber diet with complex carbs, and a variety of fruits and vegetables is always good – the less processed, the better! I also want to point out that sugar levels were not measured!

Current research differentiates between good and bad fats. Bad are hydrogenated, or otherwise rancid, or degraded in production. Best is organic EEVO or coconut oil, for example. We need fats, such as from nuts, seeds, avocadoes, etc. – just not from junk food. No one needs excess fried foods (oil may be rancid/ not changed daily in some chain restaurants), or chemically processed and sprayed vegetable oils, like corn, canola, cottonseed, or soy.

There are some differences in defining specific food choices that ultimately define “healthy” for the individual – ethical/environmental food choices, body type/dosha, yin/yang balance, age, physiological and genetic variables – we are each unique! Of course, as we age and enter our 30’s and 40’s, and beyond, our metabolism slows. According to Dr. Pamela Peeke, “Women over the age of forty do not require (as much) dense complex carbohydrates (pasta, bread, potatoes, oats, rice, etc.) after 5 p.m. <evening meal>” This does not mean to go to an extreme of cutting all carbs!! We especially need those good whole grain carbohydrates at breakfast – so don’t skip it (or at least, check with your medical provider), but consider adding non-GMO, and especially organic, as many carbs are heavily sprayed at harvest with toxic chemicals! Did you know that cortisol, the stress hormone is activated when we stress ourselves by starving our bodies, as in skipping breakfast, or going more than 2-5 hours without eating?

Dr. Peeke has many good tips on her website, and the article quoted above is from “10 Toxic Weight Prevention Tips Every Woman Needs to Know“.

An intention to be healthy also manifests through exercise, which:

  • makes our bodies stronger by increasing blood supply to the brain – as we age, working out improves cognitive abilities;
  • exercise can reverse the negative characteristics of aging;
  • psychological benefits of exercise: “improved self-esteem, body concept, family relations, memory, concentration, more energy, better sleep.”
  • increases of nor-epinephrine from regular exercise overcome depression;
  • in fact, it was found that a 15-minute walk provided more relaxation than a standard mild tranquilizer!

Research shows that three factors of a good exercise program usually include:

the time (best in AM, prior to eating);

Supplementation;

Type of exercise (20 minutes cardio/weights–preceded by a 20–30 minute meditative walk).

A balanced life includes a balanced diet, exercise, and individual stress management/group support. Making this a priority allows space for that all-important love and intimacy, known as the foundation of lasting heart health – and overall health!

 

This article was originally printed in the SCAD Campus Chronicle, where Ellen was a counselor from 2000-2006. It was updated in 2016.

 

www.ellenfarrell.com

By ellen