Sunday, November 30, 2008
Saturday, September 27, 2008
7 Easy Tips to Get Started Transformational Journaling
Transformational Journaling is part of a system I developed to help my clients heal from child abuse, addictions and dysfunctional families. Here are 7 Tips to help you get started.
Tip 1 - Find a special notebook or journal to use for your journaling. There are many options to pick from for your special journal. You can use a spiral notebook or a specially bound book with lined paper as your journal. I started out with spiral notebooks and graduated to bound journal books. One of my clients treasures his leather bound journal. My personal choices have ranged from flowery colorful designs to basic colors that I love.
Tip 2 - Journal around the same time of day each day. You are building a new habit. Building your journaling muscle is as important as physical exercise in your day. Setting aside a 10-15 minute time where you have time to yourself is a special gift you will cherish in years to come. You may choose to journal for a longer period of time.
When I first started journaling, I found the first 10-15 minutes when I went to bed worked best for me. This is my relaxing and unwinding time to read before going to sleep. Adding journaling for the first 10 minutes gives me time to reflect on my day. Find what works best for you and establish a daily journaling pattern. So, relax, enjoy the journey, and let your words flow.
Tip 3 - Plan to journal daily to develop confidence in using Transformational Journaling techniques. In the book "From Darkness to Light: Your Inner Journey", there are a number of Transformational Journaling techniques. When you use these techniques, your journaling flows easily and effortlessly. Soon you will know exactly what technique to use for any situation or event you want to journal about.
Tip 4- Find a space where you are uninterrupted to do your Transformational Journaling. Your journaling space is special for you. Make sure there are no distractions. Turn off your cell phone and let your phone go to voice mail. This is your special retreat from the constant daily stressors.
Tip 5 - Find a special place to keep your journal safe from others reading it. Some of my clients express concern about other family members respecting the privacy of their journal. If this is the case for you, find a special place to keep your journal away from prying eyes.
My family is used to my journals lying around the house. They just leave them alone because they know they are mine and wouldn't dream of invading my privacy. You know better than anyone else what works best for you.
Tip 6 - Use "Focus Points" to help you start your journal entries. Focus Points are the heart of Transformational Journaling. They give you a place to start and helps move your thoughts forward. I strongly encourage you to develop your own Focus Points as you progress on your Transformational Journey. You can learn more about Focus Points in From Darkness to Light: Your Inner Journey.
There are many "Focus Points" in the book to get you started with Transformational Journaling
Tip 7 - Experiment with all the Transformational Journaling techniques to find what works best for you in different situations or around a variety of events in your life. For example, a situation or event where you may want to use Transformational Journaling is a situation that happened to you at work.
You may go back and think about it later and wish you handled it differently.
This a set of techniques used to write out what happened, what you said or did, and how you would do it differently if the situation happens again. This helps you get it out in front of you to consider your choices. It supports your choices for the next time. I was amazed how effective this was when I felt stressed and my response just seemed to come out of nowhere until I remembered I planned it that way in my journal.
Tip 1 - Find a special notebook or journal to use for your journaling. There are many options to pick from for your special journal. You can use a spiral notebook or a specially bound book with lined paper as your journal. I started out with spiral notebooks and graduated to bound journal books. One of my clients treasures his leather bound journal. My personal choices have ranged from flowery colorful designs to basic colors that I love.
Tip 2 - Journal around the same time of day each day. You are building a new habit. Building your journaling muscle is as important as physical exercise in your day. Setting aside a 10-15 minute time where you have time to yourself is a special gift you will cherish in years to come. You may choose to journal for a longer period of time.
When I first started journaling, I found the first 10-15 minutes when I went to bed worked best for me. This is my relaxing and unwinding time to read before going to sleep. Adding journaling for the first 10 minutes gives me time to reflect on my day. Find what works best for you and establish a daily journaling pattern. So, relax, enjoy the journey, and let your words flow.
Tip 3 - Plan to journal daily to develop confidence in using Transformational Journaling techniques. In the book "From Darkness to Light: Your Inner Journey", there are a number of Transformational Journaling techniques. When you use these techniques, your journaling flows easily and effortlessly. Soon you will know exactly what technique to use for any situation or event you want to journal about.
Tip 4- Find a space where you are uninterrupted to do your Transformational Journaling. Your journaling space is special for you. Make sure there are no distractions. Turn off your cell phone and let your phone go to voice mail. This is your special retreat from the constant daily stressors.
Tip 5 - Find a special place to keep your journal safe from others reading it. Some of my clients express concern about other family members respecting the privacy of their journal. If this is the case for you, find a special place to keep your journal away from prying eyes.
My family is used to my journals lying around the house. They just leave them alone because they know they are mine and wouldn't dream of invading my privacy. You know better than anyone else what works best for you.
Tip 6 - Use "Focus Points" to help you start your journal entries. Focus Points are the heart of Transformational Journaling. They give you a place to start and helps move your thoughts forward. I strongly encourage you to develop your own Focus Points as you progress on your Transformational Journey. You can learn more about Focus Points in From Darkness to Light: Your Inner Journey.
There are many "Focus Points" in the book to get you started with Transformational Journaling
Tip 7 - Experiment with all the Transformational Journaling techniques to find what works best for you in different situations or around a variety of events in your life. For example, a situation or event where you may want to use Transformational Journaling is a situation that happened to you at work.
You may go back and think about it later and wish you handled it differently.
This a set of techniques used to write out what happened, what you said or did, and how you would do it differently if the situation happens again. This helps you get it out in front of you to consider your choices. It supports your choices for the next time. I was amazed how effective this was when I felt stressed and my response just seemed to come out of nowhere until I remembered I planned it that way in my journal.
Are You Looking For Advice Websites Online?
I'm amazed every single day at the pure amount of advice websites there are online, it's absolutely astounding. I don't think anyone should even have problems because these websites are everywhere and they give advice about everything and anything you would ever want advice about. I just found one the other day and they gave you advice about things such as:
Health - For information on problems or issues about your body and mind, this is the place! There is also some really great advice on how to take care of your body, eat healthy and stay fit!
Friends - Are your friends making you confused, mad, sad, or happy? Work out a solution to all your friendship problems with the answers to your most common issues.
Family - Not getting along with your family? Having problems at home? Well, read some of the most recent questions and you will get some good advice to help you improve your home life.
School - Are you having a hard time at school? Struggling with work or to make friends? All your questions and concerns are answered here!
College or University - Worried about leaving the nest? Struggling with college courses or making ends meet? Read this advice section on how to manage college or university and still have fun.
Dating - If love is in the air, here's loads of hints, tips and advice on how to make sure your love life goes on without a hitch!
These sites also include more topics of advice including work, bullying, helplines, abuse and much more. Needless to say, these websites are the best websites to go to if you need help with something. No problem is too big or too small! If you want to, all this can be completely confidential, just sign up with the website using your real email address but "anonymous" information.
These sites are pretty easy to work with, just click on the advice section you want, and you will see either "search for topics" or "make your own question" or you can even take a look at people that have already posted questions, this is a good idea anyway, because then you can see you are not alone in the problem you are having, and plenty of other people are in the same exact boat as you.
In other words, don't worry if your problem is embarrassing, scary or just plain horrible. Chances are there is someone on earth, going through the same exact problem as you! These are terrific communities to get involved with no matter who you are, where you are, or how old you are.
Health - For information on problems or issues about your body and mind, this is the place! There is also some really great advice on how to take care of your body, eat healthy and stay fit!
Friends - Are your friends making you confused, mad, sad, or happy? Work out a solution to all your friendship problems with the answers to your most common issues.
Family - Not getting along with your family? Having problems at home? Well, read some of the most recent questions and you will get some good advice to help you improve your home life.
School - Are you having a hard time at school? Struggling with work or to make friends? All your questions and concerns are answered here!
College or University - Worried about leaving the nest? Struggling with college courses or making ends meet? Read this advice section on how to manage college or university and still have fun.
Dating - If love is in the air, here's loads of hints, tips and advice on how to make sure your love life goes on without a hitch!
These sites also include more topics of advice including work, bullying, helplines, abuse and much more. Needless to say, these websites are the best websites to go to if you need help with something. No problem is too big or too small! If you want to, all this can be completely confidential, just sign up with the website using your real email address but "anonymous" information.
These sites are pretty easy to work with, just click on the advice section you want, and you will see either "search for topics" or "make your own question" or you can even take a look at people that have already posted questions, this is a good idea anyway, because then you can see you are not alone in the problem you are having, and plenty of other people are in the same exact boat as you.
In other words, don't worry if your problem is embarrassing, scary or just plain horrible. Chances are there is someone on earth, going through the same exact problem as you! These are terrific communities to get involved with no matter who you are, where you are, or how old you are.
How Difficult is it to Start Something New?
Whew. I can tell you all about this...I am 54 and have started over so many times I have lost count.
I could list them all but oh how boring...Each time, comes loss of the past, excitement for the future, discipline to learn, faith to trust, and most of all anything and everything to fight off the anxiety. I face questions like:
How will I do this?
Will I meet new people that will support me?
Will I meet my expectations?
What changes will I have to make in order to be successful?
What do I need to watch for.... that is lurking behind the corner waiting to get me?
My favorite analogy is The Wizard of Oz. Dorothy spent a lot of time running through the Land of Oz scared, frantic and worried risking her life to find her way home. Dorothy discovers at the end of the movie that she has the power all along to return home.
By clicking her red ruby slippers. The film's profound message is that we find our own power by going through challenges. Our work is to figure our way to the land of power. We all have new paths to follow. Wouldn't life be boring on the same path all the time? I have a lot of respect for Moses but my goodness...40 years wondering in the desert...sounds kind of boring to me. So, grab your flashlight, develop a plan and forge ahead!
Oh where oh where do I find someone that will lead me to oz?
Is it so important to be right or to be happy?
Janie Behr is a qualified life coach specializing in helping people find their purpose, achieve their goals, and explore all the possibilities that life has to offer. She is available for private individual coaching, group coaching and public speaking engagements. She runs frequent teleseminars dedicated to helping people find and live their most positive lives!
I could list them all but oh how boring...Each time, comes loss of the past, excitement for the future, discipline to learn, faith to trust, and most of all anything and everything to fight off the anxiety. I face questions like:
How will I do this?
Will I meet new people that will support me?
Will I meet my expectations?
What changes will I have to make in order to be successful?
What do I need to watch for.... that is lurking behind the corner waiting to get me?
My favorite analogy is The Wizard of Oz. Dorothy spent a lot of time running through the Land of Oz scared, frantic and worried risking her life to find her way home. Dorothy discovers at the end of the movie that she has the power all along to return home.
By clicking her red ruby slippers. The film's profound message is that we find our own power by going through challenges. Our work is to figure our way to the land of power. We all have new paths to follow. Wouldn't life be boring on the same path all the time? I have a lot of respect for Moses but my goodness...40 years wondering in the desert...sounds kind of boring to me. So, grab your flashlight, develop a plan and forge ahead!
Oh where oh where do I find someone that will lead me to oz?
Is it so important to be right or to be happy?
Janie Behr is a qualified life coach specializing in helping people find their purpose, achieve their goals, and explore all the possibilities that life has to offer. She is available for private individual coaching, group coaching and public speaking engagements. She runs frequent teleseminars dedicated to helping people find and live their most positive lives!
The 90 Day Personal Development Challenge
Set your intentions for the next 90 days and begin creating a more rewarding and luscious life.
Start by spending a few minutes each day visualizing the life you dream of living.
Begin with the subjects listed below and consciously direct the next 90 days of your life.
As you start making small action steps, your dreams will manifest into reality.
1. Daily Meditation - Begin with a minimum of two minutes twice each day.
2. Dream / Goal Setting - Commit your dreams to paper and share your aspirations with a close friend.
3. Daily To-Do Lists - 9 items each day. Break it down into manageable chunks. 3 large, 3 medium and 3 small items each day.
4. Create a Vision Board - Create a collage, mind map, slide show or video.
5. Begin a daily Journal - A hand written journal with a minimum of 3 pages each day.
6. Study the Law of Attraction - Michael Losier's Law of Attraction is a fabulous book that will teach you how to apply the laws of attraction in a practical way.
7. Move your body in some way every day - Invest in the well being of your body. If you aren't currently active, begin by taking a walk 3 days a week.
8. Eat Well - Learn more about nutrition for your body type and drink plenty of water each day.
9. Turn off the television.
10. Get outside and spend some time in nature - Walk the beach, walk in the woods, find a place to sit and take it all in for awhile.
Taking Personal responsibility for our happiness and success can seem daunting, but the payoff is ENORMOUS!
If you would like to move ahead with the True Balance Personal Development Challenge and want an accountability partner in your corner, please contact me at 231.668.1111 to explore the possibilities.
When you are on the cusp of manifesting something extraordinary, allow for plenty of grace through the transition -Shann Vander Leek
Subliminal Messages, Politics and Advertising
According to a recent scientific study human beings subconsciously register images even if they cannot consciously see them! These were the findings of the University College London when it investigated the power of Subliminal Messages!
Scientists at the University College London have shown that subliminal messages which are hidden can have an affect on the brain and its attention while a person is totally unaware that there are visual images present!
Researchers, lead by Bahador Bahrami, discovered that a subject's brain was able to register images that were faint or those flashed at speed if they were in their visual line of sight, even when the subject was adamant that they had not seen anything i.e. subliminal messages.
Although current psychological assumptions work on the belief that what we pay attention to and what we are aware of are the same, this study shows otherwise. Bahrami and his team have shown that we do not need to be aware of subliminal messages for them to have an affect on the brain. Even though we can be totally unaware of any images being shown to us in the form of subliminal messages, the brain is aware and registers them!
These findings can support the idea that subliminal messages in advertising do grab our attention!
This could account for being aware of billboards on the roadside or flashing computer graphic ads on websites not to mention the use of visual subliminal messages in magazine advertisements! It could also account for the phenomenon of being in a crowed room with a lot of conversations going on and suddenly being aware of someone mentioning your name across the room!
The University's studies revolved around experiments that used volunteers who wore special eye-glasses. One lens was red while the other lens was coloured blue.
One eye of the glasses projected blue flashing light while the other eye showed faint or fast flashing images.
As these two sets of images were given to the eyes of the volunteers they were required to perform simple mental tasks that varied in difficulty. Meanwhile the participant's brain was being monitored and the activity in the visual cortex was studied.
In the same way subliminal messages work the subjects in the scientific experiment registered the images but were not aware of having seen anything! It was found that the effect was more pronounced when the participants had easier tasks to perform.
This supports the experimenter's view that some attention is needed for subliminal messages to be registered. If a person is fully occupied in another activity then the subliminal messages may not get through to the brain.
However, when we look at subliminal advertising we see that it does not require a great deal of concentration and our attention is usually on the advertisement which would mean the subliminal messages would easily get through!
This would be the same if we had flashing subliminal messages on our computer or television screen!
Since the 1958 Vicary experiments with popcorn and coke subliminal messages in a movie theater, scientists have hotly debated whether subliminal messages are even registered by the brain at all. This latest study proves that they are!
Although scientists at the University College London do not state that these subliminal messages are effective at influencing us they do admit that they are registered by the brain even though we are unaware of them.
I believe we are on the verge of having scientific proof about just how eefective subliminal messages are at influencing our behaviours. If they were not effective why would they be used in multi-million dollar advertising campaigns and why would the Bush campaign have flashed the words "bureaucrats" and "rats" over a pictorial representation of Al Gore's election proposals?
Scientists at the University College London have shown that subliminal messages which are hidden can have an affect on the brain and its attention while a person is totally unaware that there are visual images present!
Researchers, lead by Bahador Bahrami, discovered that a subject's brain was able to register images that were faint or those flashed at speed if they were in their visual line of sight, even when the subject was adamant that they had not seen anything i.e. subliminal messages.
Although current psychological assumptions work on the belief that what we pay attention to and what we are aware of are the same, this study shows otherwise. Bahrami and his team have shown that we do not need to be aware of subliminal messages for them to have an affect on the brain. Even though we can be totally unaware of any images being shown to us in the form of subliminal messages, the brain is aware and registers them!
These findings can support the idea that subliminal messages in advertising do grab our attention!
This could account for being aware of billboards on the roadside or flashing computer graphic ads on websites not to mention the use of visual subliminal messages in magazine advertisements! It could also account for the phenomenon of being in a crowed room with a lot of conversations going on and suddenly being aware of someone mentioning your name across the room!
The University's studies revolved around experiments that used volunteers who wore special eye-glasses. One lens was red while the other lens was coloured blue.
One eye of the glasses projected blue flashing light while the other eye showed faint or fast flashing images.
As these two sets of images were given to the eyes of the volunteers they were required to perform simple mental tasks that varied in difficulty. Meanwhile the participant's brain was being monitored and the activity in the visual cortex was studied.
In the same way subliminal messages work the subjects in the scientific experiment registered the images but were not aware of having seen anything! It was found that the effect was more pronounced when the participants had easier tasks to perform.
This supports the experimenter's view that some attention is needed for subliminal messages to be registered. If a person is fully occupied in another activity then the subliminal messages may not get through to the brain.
However, when we look at subliminal advertising we see that it does not require a great deal of concentration and our attention is usually on the advertisement which would mean the subliminal messages would easily get through!
This would be the same if we had flashing subliminal messages on our computer or television screen!
Since the 1958 Vicary experiments with popcorn and coke subliminal messages in a movie theater, scientists have hotly debated whether subliminal messages are even registered by the brain at all. This latest study proves that they are!
Although scientists at the University College London do not state that these subliminal messages are effective at influencing us they do admit that they are registered by the brain even though we are unaware of them.
I believe we are on the verge of having scientific proof about just how eefective subliminal messages are at influencing our behaviours. If they were not effective why would they be used in multi-million dollar advertising campaigns and why would the Bush campaign have flashed the words "bureaucrats" and "rats" over a pictorial representation of Al Gore's election proposals?
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