Wednesday, May 24, 2017

Create a Moment of Calm and Peace



In this video you'll be led through a short 2 minute 34 second breath and intention meditation to create a calm and peaceful state of mind and body. You can apply this meditation periodically throughout the day to enhance emotional and physical well-being.

For other Stress Mastery videos, visit us at http://www.EFT-MD.com.

Blessings,

Steve Carter

Stress Solutions, LLC | http://www.EFT-MD.com | http://StressMastery.blogspot.com

Thursday, April 27, 2017

How to Solve the Big Meditation Problem

There are thousands of scientific research studies validating the benefits meditation can have on physical, emotional, and mental well-being. 

We all know we should be meditating, but life happens. Despite our best intentions, the actual doing gets hijacked by busy mornings, crying children, and hectic schedules. After missing one day and then another, our resolve dissolves and our meditation practice stops entirely.

There's an App for That


To paraphrase a term associated with cell phones and computers, "there's an app for that". In this case, "app" stands for applying Passive Breath Meditation (PBM) during your busy day. 

PBM allows you to solve the "No time for meditation" problem is a simple, elegant way that will have you back on the meditation wagon for good. Your Body - Mind - Spirit will say, "Thank you" in many beautiful, well-being enhancing ways.

Here's the 5-minute micro-training video.



                           Link: https://youtu.be/xmWwI0PunNg


Blessings and light,

Steve Carter

Stress Solutions, LLC | www.EFT-MD.com 

P.S. To be notified of other upcoming holistic health, stress mastery, and emotional well-being webinars and videos, visit http://www.eft-md.com/contact-us.html and look on the lower right of the page for the "Join Our Energy and Holistic Healing Family" sign-up.

Monday, April 10, 2017

Learn to Easily Experience Positive Emotional States

A few days ago I created a video based on a live presentation done in March. The video's title, "Positive EFT and Beyond..." covers a trifecta of three simple methods to achieve positive emotional states of your choice. 

Those three methods are:

- Positive EFT;
- Power Posing; and,
- Anchoring.

This video is short on theory and long on how to actually do and use these three methods.

You'll find the 34-minute instructional guide below.



Blessings and light,

Steve Carter

Stress Solutions, LLC | www.EFT-MD.com 

P.S. To be notified of other upcoming holistic health, stress mastery, and emotional well-being webinars and videos, visit http://www.eft-md.com/contact-us.html and look on the lower right of the page for the "Join Our Energy and Holistic Healing Family" sign-up.

Monday, April 3, 2017

Let Power Posing Supercharge Your Speaking Confidence


When I was a kid, I never missed an episode of "Superman". Faster than a speeding bullet; able to leap tall buildings at a single bound; the man of steel fought for truth, justice, and the American way. 

As I watched each show, I would assume that signature Superman stance and feel as though I too, was a man of steel.

But alas, as time passes we "grow up". We learn that there really is no Santa Claus, Easter Bunny, or Superman. As I "grew up", the idea that I could take on super powers faded from memory.

My Rediscovery of Superman


One day in 2013, I discovered an intriguing TED Talk entitled, "Your Body Language Shapes Who You Are". The presenter was a Harvard social psychologist named  Dr. Amy Cuddy.

As Dr. Cuddy's talk unfolded, she described her research about the effects posture and stance exert on the brain, mind, and body. She showed photos of birds, chimps, and other animals assuming postures of dominant power and submissive weakness.

She and her team of researchers wondered what the biochemical and emotional effects were on human beings when they assumed what she called Power Poses compared to when they assumed postures of submission and defeat.

What Dr. Cuddy Discovered


 
The results of her team's experiments showed that when you consciously change your posture, your emotions and physiology come along for the ride. As we assume postures of shrinking and defeat, our cortisol (a hormone associated with fear and the stress) level rises sharply and testosterone (a hormone associated with confidence and a felt sense of power) drops significantly.

When, however, we assume strong, expansive Power Poses, our cortisol level falls and the level of testosterone increases. We feel more powerful and confident. The positive biochemical and emotional effects of just two minutes of Power Posing can last for hours.

What is a Power Pose?


Examples of Power Poses include hands raised in victory as a runner crosses the finish line in first place, the dance and celebration when a football player catches a pass in the end zone, and the expansive open arms when an entertainer receives a massive ovation from the audience.

In these examples, the successful act preceded the Power Pose. It turns out, however, we can consciously choose to assume a Power Pose and experience the same physical and emotional changes as those who won the race, caught the pass, and received a standing ovation.

Power Posing and Public Speaking Confidence


A good percentage of my consulting work with clients involves helping them overcome the fear of public speaking. As I studied Dr. Cuddy's work, it became clear teaching Power Posing to clients was a way to help them achieve a mindset of communication confidence.

Having taught Power Posing to scores of clients over the past couple of years, I regularly hear from them about how effective Power Posing has been in helping them feel confident and powerful going into public speaking and meeting situations. It's effective and simple to do and works like magic.

How You Can Power Pose for Greater Confidence


  • Find a private place where you won't be disturbed for two or three minutes. Begin by standing up tall, shoulders back and head up. Take three comfortable slow breathes in and out.
  • Bring to mind a picture of Superman, Wonder Women, or another superhero of your choosing. Notice how your superhero stands and notice how confident he or she appears.
  • Stand with feet slightly more than shoulder-width apart. Place your hands on your hips. Think how your mother stood as she was about to scold you when you were a child.
  • Raise your head slightly and look up toward the sky and then bring your eyes back down looking straight out.
  • Stand tall, open your chest, and breathe confidently from the diaphragm.
  • Really get into the felt sense of the Power Pose. Feel the strength, energy, and confidence rise in your body.
  • Hold the Power Pose for about two minutes and end it by opening and raising your arms in a winner's pose saying emphatically, "YES! YES! YES!..."
You're now set to enter your public speaking event, meeting, difficult conversation, or any other activity that calls for you to feel powerful and confident.

Blessings and light,

Steve Carter

=> P.S. Learn How to Combine Positive EFT and Power Posing.

I'll be conducting the 1-day Positive EFT class in Ellicott City, Maryland on Sunday, 30 April 2017. As a bonus for attending that event, you will learn how to incorporate Power Posing with Positive EFT to more easily earn more money, enhance emotional and physical well-being, and experience a happier life. 

  

Tuesday, March 14, 2017

Good Stress - Bad Stress - and 3-Step Mindful Breathing


Is There Such a Thing as "Good Stress"?


It's important to make a distinction between a stress experience that can be positive and another that can be problematic - and how to deal with the latter.

The Eustress Experience


A visit to http://Dictionary.com tells us that a type of stress called "Eustress" is defined as, "stress that is deemed healthful or giving one the feeling of fulfillment"

Examples include situations such as learning a new skill, preparing for your wedding, or those "butterflies" that come just before you're about to make a presentation. Eustress is episodic rather than chronic; it is typically associated with a positive change or experience.

The Distress Experience


Dictionary.com tells us that "Distress" the "other" stress experience - includes, "great pain, anxiety, or sorrow; acute physical or mental suffering; affliction; trouble". 

While there are an array of differences between eustress and distress, two of the most important are the duration and the meaning we give to the stress sensations. Typically, eustress situations are short lived (example: going on that "first date") and have an element of fun or positive excitement.

Distressful situations typically drag on for what seems like forever. Examples include working for a nasty boss, a lack of money to pay the bills every month, or being the caregiver for a seriously ill family member. There is no sense of fun, adventure, or positive excitement when we experience distress.

How Much Stress is Too Much?


One good way to determine when we are in a chronically distressed state is to monitor thoughts, emotions, and energy. Chronic distress wears on our sense of well-being and robs us of vitality. Our thoughts, mood, and general disposition turn negative. 

If your mood and sense of physical and emotional well-being turn south and you recognize your relationships are suffering, it's time to take action to manage and ultimately master the chronic distress experience called the Stress Repose.

How Do I Begin to Master Stress?

There are countless ways to mitigate and ultimately master the Stress Response. One of the easiest ways is to build short, mindful breathing breaks into your daily routine. This does not require you to sit on a cushion, OM, or spend hours in meditation. For most people, extended daily meditation isn't an option.

3-Step Mindful Breathing Practice


As a start toward your Stress Mastery way of living, I suggest doing the following simple Mindful Breathing practice.


  • Set a timer or email reminders to alert you at least once an hour (once every 30-minutes is better) that it's time to take a break.
  • Close your eyes for 60 - 90 seconds and simply breathe. As you breathe say in mind or out loud, "In" as you breathe in and then say "Out" as you exhale. The idea is to give your attention to the breath as you breathe in and out.
  • If your attention drifts toward thoughts or physical sensations other than your breath, as soon as you notice the change, simply return your attention to your breathing.


After completing your 60 to 90-seconds of Mindful Breathing, open your eyes, stretch, yawn and return to your activities renewed and refreshed.

When you complete your first Mindful Breathing practice, congratulate yourself! You've taken an important step towards a practice of Mindfulness Meditation and a calmer, healthier you.

Improved Well-being With Each Day of Mindful Breathing Practice


You'll begin to notice positive brain | mind | body benefits of Mindful Breathing practice within a couple of days. Those emotional and psychical benefits will grow with each day of practice. Aim for at least 10 to 15-minutes of Mindful Breathing in total each day, accumulated one to two minutes at a time. 

If you would like to practice Mindful Breathing for more time each day, so much the better. 

Blessings, light, and peace,

Steve Carter

==> P.S. What is the Best Meditation Practice for You? 

In a few weeks time, I'll be presenting a free webinar where you'll learn how to choose the best meditation practice for you. 

To be among the first to be notified when the event details (again, the webinar is free) are announced, go to http://www.eft-md.com/contact-us.html and enter your email address under "Join Our Energy and Holistic Healing Family" field on the lower right of the page. This is a no spam, no obligation zone.

Sunday, February 19, 2017

One Easy Way to Create the Relaxation Response


There is a gently focused brain state that encourages the emergence of a calm mind and relaxed body. This beneficial state is called the Relaxation Response.

One way to easily enter this brain state is to sit comfortably, choose an object to observe, and begin to simply notice. The noticing is gentle, but purposive.

A Present Moment Experience


In front of me as these words are being written sits a piece of amethyst. My eyes are drawn to one facet and then another of the beautiful gem.

As the rays of sunlight fall on the stone, I notice a continuum of purple shades and then the unique shapes and angles of hundreds upon hundreds of facets.

As my eyes wander along the gem, they find their way to the stone’s base where it meets the tabletop. From some subconscious level an awareness arises suggesting the stone’s base is like a flower stem from which leaves and colorful, perfectly shaped blooms emerge.

There’s a sense of deep connection with the crystal as my eyes of imagination fixate on a spot deep within the stone that my physical eyes can’t see. From a subconscious place of knowing, I choose to rest awareness on that special spot.

My mind is silent. I’m aware of my breath; I’m aware of my body; I’m aware of my sense of calm connection to a reality beyond my five physical senses.

I choose to float in this special place of peace for what seems like an hour, but according to the clock is just a little more than a minute.

As I silently choose to return to normal consciousness, I notice my body is relaxed, my mind remains quiet, and I’m smiling a soft Mona Lisa smile of contentment.

Choosing Your Focus Object

While I happened to choose a lovely piece of amethyst as my focus object, you can use any object. Flowers, glass, paintings, photos, even a coffee cup are all options.

With this type of meditation, we can choose any physical object. Sounds can also be points of focus as can physical sensations such the breath.

Choosing Peace

There are countless meditation methods that can result in beneficial brain, mind, and body states of peace.  

Regardless of what meditation method you’re drawn to, only two choices are necessary. First, choose to experience the Relaxation Response for whatever time period you prefer and; secondly, choose a method to create that health and emotional well-being experience.

Which Meditation Method is Best?

One of the most frequent questions I hear from new clients is, “Which meditation method is best?”.

Because I get this question so frequently, I decided to offer a free webinar that will answer that question for everyone who attends.

I’ll be announcing the date, time, and other webinar details in a few days. If you would like to attend or receive the replay, go to http://www.eft-md.com/contact-us.html, and enter your email address in the email field under the words, “Join Our Energy and Holistic Healing Family”.

Entering your name is optional, but obviously your email address is needed to send you the upcoming, “Which Meditation Method is Best?” webinar details.

With love light, and blessings,

Steve Carter

Stress Solutions, LLC

P.S. In addition to the information you’ll receive during the webinar, you’ll also receive a PDF copy of the slides. There’s zero obligation to buy anything because nothing is for sale.

==> To get on the notification list, please click HERE and simply enter your email address.

It’s that simple…

P.P.S. Never miss a Stress Mastery blog post! Place your email address in the "Follow by Email" box on the right to have each post delivered to your In-box.

Sunday, January 15, 2017

Harness The Positive Power of Your "But"



Self-talk matters. Of the stream of words we say out loud and within mind day in and day out, one of the most powerful is the word “but”. Unfortunately, our use of “but” is typically negative.


Consider these all too common examples of self-talk:


“I try so hard, but everything always turns out bad!”


“I really want better relations with my partner, but I never can say anything without being criticized!”


“I deserve a raise, but I know if I ask for more money my boss will say, 'No' and then probably fire me!”



The Role of "But" in Affirmations



What’s the problem with such self-talk examples? Every one of these statements and hundreds of other similar comments we say to ourselves in mind and out loud are affirmations.


Affirmations? Yes. Everything that follows the word “but” is the real affirmation your subconscious hears and believes. Our internal self-image is in large measure shaped by self-talk affirmations.


The Secret to Making Your “But” Work for You



Can “but” be used to create positive self-talk affirmations while still voicing what seems to be a truthful assessment of a situation? Yes, absolutely.


The secret to making your “but” work for you is to change the way it’s typically used in a declarative sentence and then add a Choices Statement immediately following the declarative sentence.


Let’s take another look at the three self-talk sentences, but this time let’s engage your “but” in a positive way:


“I’ve made mistakes, but with each mistake, I learned something important. I choose to put that new knowledge to work and up my game!”


“My partner and I aren’t talking in a loving way, but I know we love each other and we can do better. I choose to talk lovingly and ask how I can be a better communicator and partner every day!”


“I haven’t had a raise in three years, but I know I deserve one. I choose to put in writing a short, but clearly stated summary of why and sit down with my boss to talk about how much more I’m adding to the success of our company. If he says, “No”, that summary will be useful as a foundation for a resume.”


3 Simple Steps to a Better “But”



To help you use your “but” more effectively, I suggest doing the following:
  • Pay attention to your self-talk whenever “but” shows up. 
  • If it’s a negative “but”, say, “Cancel Cancel”.
  • Restate the self-talk statement with positives following the “but” and then add a Choices Statement. That Choices Statement is your call to action to change the original unwanted reality you perceived.


Next Steps



Put your positive “but” in action from today forward. You’ll think better, feel better, and perform better in every area of life.


Use a journal or otherwise record your successes. Any new habit takes time and repetition.

Writing down your successful use of this little word “but” tells your subconscious you’re serious about creating a happier more successful you.


With light and love,


Steve Carter


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