Crown Pull

Can you believe how busy your mind is? It has been said that the average human thinks 50-60,000 thoughts a day? (Just how is that measured?!) The majority of those thoughts are negative (I’m not good enough…she doesn’t understand me…there’s not enough time in the day) and regurgitated. That means we are thinking the same crummy thoughts over and over and over again. We are swimming in the caca of our own minds!


When you feel like your head is congested from too much thinking and you’re wishing there was more room in that little noggin of yours, do a crown pull. This nurturing energy exercise also stimulates blood flow to your head, strengthens your memory and can help alleviate headaches.

You can do a quick ten second crown pull or you can take a few minutes and give your head a real treat.

sfsc logoSit comfortably and take a few breaths. Bring both hands up to your head with your thumbs pointing towards your ears and the fingers of both hands touching.

Inhale and as you exhale, pull your fingers down as if your head was a walnut and you were breaking it into two pieces. (This is my teacher, Donna Eden, doing a crown pull!)

crown pullPressure feels good. Pull your fingers down to your ears. Inhale and reposition them on the top of your head a little further back and pull again as you exhale. Keep pulling your fingers apart with each exhale until you get to the nape of your nape. Give a few extra pulls here. Notice how open your head feels!

Now, is it possible to give those negative thoughts the day off? 

~Remember to be your own best friend and look within for the source of all Love. Be true to yourself and all else will follow. Shanta Gabriel~


Pull your Ears!

The Chinese have used ear reflexology via acupressure and acupuncture for thousands of years to address all kinds of health issues. Ayurvedic medicine has known for centuries that the marma or energy points in your ears connect to your organs and whole body.

earsRubbing, pulling, gently twisting, unrolling and massaging your ears stimulates these energy points. Touching your own ears feels pleasurable since it triggers the release of brain endorphins that help you feel nurtured.

Take a few moments and give your ears a good workout. This is awesome to do before sitting at the computer. Use your fingers to rub and massage every inch of your outer ears. Move towards the center of your ear massaging all the tricky hard to get at places.

sfsc logoGently roll and unroll your ear flaps slightly, then massage deeply behind your ears into the ridge that connects your ear to your skull. If you notice some areas of your ears are sore or sensitive to touch, spend a bit more time lightly massaging those places.

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Take your earlobes between your thumb and forefinger and lightly pull downwards. Your earlobes are energetically linked to your brain. As you massage the right ear lobe, it allows the left brain and pituitary gland to become stimulated. When you massage the left ear lobe, it allows the right brain and pineal gland to become stimulated, which gives you a whole brain experience. 

~When we talk about settling the world’s problems, we’re barking up the wrong tree. The world is perfect. It’s a mess. It has always been a mess. We are not going to change it. Our job is to straighten out our own lives. Joseph Campbell ~



The Nose Knows

We live in a culture that is addicted to thinking. With an overload of information coming from every direction, your mind is exhausted taking in and processing this never-ending flood of information.


Not sure how this is measured but it is said that you have 50-60,000 thoughts a day. Of these thousands of thoughts, a majority of them are negative and most are regurgitated. That means that the bulk of the thoughts that fill your head throughout the day are negative thoughts that are repeated over and over and over again. You are swimming in severely polluted waters in the ocean of your own mind!


It’s time to become mindful of these thoughts, because only you can have any control over the thoughts you think.   Taking a few moments to rest from over-thinking is deep self-nurturance.

sfsc logoFind a comfortable place to sit and take a few cleansing breaths. Close your eyes and for ONE MINUTE focus all of your attention onto the tip of your nose. Notice how the air feels on the end of your nose as you inhale and exhale.


If your mind starts to drift back into thinking, gently, without judgment, bring your attention back to the tip of your nose.  As you inhale, affirm, I am breathing in peace and as you exhale declare to yourself, I am breathing out overwhelm.

Continue this breathing for a few moments, then carry this focused, nurturing self-care back into your day.


~If you try to comprehend air before breathing it, you will die. Author Unknown~



Massage Those Shoulders!

Do you feel like steel bars are imbedded in those shoulders of yours? Why do you insist on carrying the weight of the whole world on your shoulders?! Many of us are in the same boat, holding tightness, tension and discomfort.
How awesome would it be to have someone massage all that stress away? Since everyone else is busy, maybe you could stop and offer this bit of self-care to yourself.
A few focused minutes here and there of conscious massage is a wonderful thing.
Try it!

Cross one arm over your chest, place it on your opposite shoulder and rub away for an entire minute. Make some noises: moan, grunt, and let the ‘oohs’ and ‘aahs’ out…you know you want to.
Breathe in deep, rich breaths and exhale your newfound relief.
Now switch sides and take another minute, a full sixty seconds.
Two whole minutes just for you…precious self-care time. After these two blissful minutes, notice how much lighter your load is.
The benefits of these quick massages are cumulative. A quick massage today, another tomorrow and before you know it, those shoulders will feel more and more tended to.
As you re-enter your day, try to keep your shoulders down and a bit more relaxed. Remember, you don’t have to carry it all!

~One key to knowing joy is being easily pleased. Author Unknown~

Penetrating What?!

Last night, singing with my local choir was a deep exhale of trauma and stress…it was pure heaven. The two facilitators guided a gaggle of folks who love to sing…no papers, no reading music…instead encouragement to feel the music in your body, open up your instrument, and a focus on self-awareness. What’s not to love?

As I sang and made eye contact with other women (and the few awesome men, but it is overwhelming populated with women) my heart was overflowing with joy like I experience hanging with my grandchildren.

All our voices are necessary and they matter.

Singing engages The Penetrating Flow, one of the body’s Radiant Circuits.  The Radiant Circuits are one of the body’s nine energy systems.  You know when a Radiant Circuit is activated within you because you feel joy…like watching a sunset, seeing a baby, touching your heart cuz something makes you want to sing out with joy!  But the radiant circuits are struggling cuz they get squashed down by stress…we need to continually dump our crap cuz it is hurting us to stay stressed out.  And we can intentionally activate the Radiant Circuits.

The Penetrating Flow starts down there where you think it would start, at your perineum, and travels up our trunk ending at the roof of our mouth.  As we pull up on the pelvic floor, engaging those muscles, we activate the Penetrating Flow.  It’s as though our torso is a giant pail with the bottom of it being the pelvic floor.  Pulling up those muscles (kegels) strengthens the Penetrating Flow, allowing the universal energies to come through us.  Singing pulls up the Penetrating Flow and engages it fully, sending that energy up to the cosmos!

A simplistic explanation of why singing (and laughing) activates the Penetrating Flow…put your car music on loud and sing away!

Thoughtful and Deliberate

choose my words cardHow often have you said something to your child that you wish you could take back? Though hard to admit, it has happened to every single mother on the planet. Many of us have a habit of speaking before we think and then later regretting words that we can’t take back. Most likely, you’ve experienced this in your own life with your partner, your family and your friends.

yellYour words have the power to hurt or to heal. With intention, you can learn to pause, collect your thoughts and communicate in a kind, calm and deliberate manner. While you’re contemplating more effective ways to communicate with others, why not use kind and deliberate thoughts towards yourself?

sfsc logoTODAY instead of saying what you don’t want your child to do, experiment by saying what you do want him to do. For example, instead of telling your child not to run inside, instead ask him to please walk. Instead of saying, “don’t pull the dog’s tail,” try saying please touch the dog gently.” While you could declare “don’t throw your food on the floor,” instead try “please keep your food on the table.”

kindThis type of deliberate, positive communication elicits cooperation from your child. It also feels really good to deliberately focus on what is possible!


~Taken from Bless You Mom E-Book~

BYM deckbym ebook

Leave the Past Behind

It has been said that guilt is not being in the present moment because of something that happened in the past and that worry is not being in the present moment because of something that may or may not happen in the future. Right now is the only gift of time that you have…maybe that’s why they call it the present. So many of us spend useless time regurgitating past events over and over and over again. We regret something that we did or something that we didn’t do. We feel bad about something that we said or something that we wished we had said.

Living with these past memories are harmful to you. Don’t spend your precious life currency on something that has happened already. If you need to make amends to someone, be courageous and do what you need to do. It’s simple but not easy yet courage is a value worth cultivating. Decide to have closure with your past. It’s over and done with. Give up hope for a better past. Teach yourself to be in the present moment, right here, right now. It’s truly all you have.

 sfsc logoGuided Imagery Imagine, sense and perceive in a way that is perfect for you…You are sitting in a motor boat that is zooming along in the ocean. Even though the waves are rising and falling, you feel strong and stable. The wind is blowing your hair and you are appreciating the movement forward.

You look behind you and see the wake of the water that your boat leaves behind it as it travels forward. You realize that the past is just the wake that is behind you. Your past doesn’t drive the boat, you do. You are always supported in this vessel you are traveling in. All you have to do is put your hands on the steering wheel. You smile as you remember all the times you feared the past was what was propelling you forward.

As the ship nears the shore, you understand and trust that you are moving towards a new vision and experience of yourself. The boat slows and finally docks. As you step onto the shore, you inhale deeply and breathe in trust for the next leg of your journey.

~Every experience is fertile ground for transformation and awakening. Alan Cohen~

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Grace and Ease

orange cardJust the sound of the word demand can make you shiver; outer demands, inner demands, other demands, self-demands! Whew! Your days are full; running from breakfast to lunch to dinner with numerous snacks in between. Three loads of laundry are folded on the couch; then your child’s messy bathtub play magically creates more laundry.


The phone rings, your friend needs your help and the cat spit up on the floor. The baby’s nose is stuffy. Your tea is cold. And so it goes day after day. The fluidity and fast pace of a mother’s day is legend.

sfsc logoTODAY take a moment and feel a bubble of energy around you, like a beautiful glowing ball of light. Imagine this protective sphere is pulsing with clear oxygen. Like the movement of air produced by fan, this oxygen is effortlessly circulating all around you.

bubbleNow imagine that you are flowing like the stream of air, fluidly and easily. As you bask in the luminous light and free-flowing air, visualize that an invisible power moves with you, helping you travel through your day with a sense of magical grace and ease.

~Taken from Bless You Mom E-Book~

BYM deckbym ebook

shanta_flowerWhen you hear someone sneeze, your automatic response is to say ”bless you.” Looking into the dictionary, I’ve learned the power of our unique practice.

Definition of Blessing: Something promoting or contributing to happiness, and the act of invoking divine protection or aid.

I like the idea that when I say Bless you” I am invoking some really good energy that is going to support someone in the journey of their day.  In her inspiring book, The Dance, Oriah Mountain Dreamer tells of leading a meditation during a writing retreat. She asked each person to sit in silence and write the truest statement possible about themselves. After a minute or so, she picked up her pen to write her own statement: I am blessed. She knew immediately that this was the truest truth she could find. I think, deep down, we can all come to realize this truth about ourselves. We are all blessed.

Could saying ”bless you” become a profound practice that could strengthen both you, me, and the world? Such a simple thing is worth a try.

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Every time you hear anyone sneeze, declare out loud, “Bless you!” When you yourself sneeze, take a deep breath, place your hands over your heart and say “Bless you.” These two simple words, backed with purpose and intention, can contribute to happiness, and welcome divine protection into your life and the lives of others. Bless you. Bless me. Bless us all. 

~If we perceived Life with reverence and understood our evolutionary process, we would stand in awe at the experience of physical life and walk the Earth in a very deep sense of gratitude. Gary Zukov~

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Four Thumps

Your body appreciates the energy of tapping because the beating of your heart feels, in essence, like a sort of tapping.

fingersWhen you tap certain places with your fingers, your energy is impacted in a positive way because strong impulses are being sent to your brain.

These Four Thumps work in tandem to nurture and strengthen your energy systems, move your energies forward and re-charge your battery.

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Let’s do the Four Thumps:

  1. Cheekbone Thump: While you breathe deeply, with the pads of your fingers, tap on both cheekbones beneath both eyes for 10 to 15 seconds.
  2. K-27 Thump: To locate these important points, place your fingers on the valley at the bottom of your throat where a man would tie his tie. Go down about an inch and out about an inch and tap in those soft spots under your collarbone for 10 to 15 seconds.
  3. Thymus Thump: Tap with your fingers in the center of your sternum, right on the thymus gland for 10-15 seconds. Children love to bang their chest like a gorilla, complete with sound effects!
  4. Spleen Thump: Beneath the breasts and down one rib are the spleen neuro-lymphatic points. Tap them firmly for 10 to 15 seconds.four

Tap with firmness and notice if any places are tender. Those sensitive places need some nurturing TLC and will benefit greatly from your tapping touch.

How did that feel?

~If you lose your mind, you will come to your senses. Fritz Perls~