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essential wellness digital magazine Twin Cities Wellness aka Essential Wellness 4270 Honey Tree Pass Danbury, WI 54830 PUBLISHERS Dee & Lynn LaFroth ADVERTISING Dee LaFroth email@example.com 715.259.3047 EDITOR Lynn LaFroth firstname.lastname@example.org ART DIRECTION Soleil Graphics WRITING SUBMISSIONS Click here to request Writers Guidelines RECEIVE ESSENTIAL WELLNESS BY EMAIL Send us your email to receive twice-monthly Celebrate Wellness e-news and Monthly digital Essential Wellness email@example.com 4 www.esswellness.com
Shift Fear to Freedom By Lynne Fredrickson
Intuition At Your Command By Lisa K.
The Importance of Forgiveness By Drs. Ron and Mary Hulnick
So youâ€™ve been told you have Adrenal Fatigue, now what? By Angela Watson Robertson
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Shift Fear to Freedom By Lynne Fredrickson
N EDGE? DO you lay awake at
When we are young, typically your parents already
night processing the news of the
have disconnected from their Authentic Self and they
day or are you simply trying to
are often operating out the fears and false beliefs of
cope with the stress in your own
the Conditioned Self. In response to that, you begin
life? It’s an understatement to say
to develop your own Conditioned Self that is filled
there is a lot going on in the world not to mention with false beliefs and fears. This ends up separating in our own personal lives. Anxiety has become the you from who you really are, your Authentic Self. And number one mental health issue in North America. It’s
often the separation was so long ago that you actually
estimated that one-third of the North American adult can forget who you really are. population experiences anxiety un-wellness issues. If
Conditioned Self feelings include feelings of fear,
we are experiencing that much mental “un-wellness,”
self doubt, judgment of yourself or others, worrying
what does that mean for our kids?
about what others think, being negative, feeling
When you think about what makes you anxious,
“stuck,” using addictions to avoid feelings, feeling
what comes to mind? Most people think of an event muscle tightness or holding your breath. When we are or person in their life that triggered or continues to
in our Conditioned Self, we are often telling ourselves
trigger their anxiety. While this is likely true, let’s dig a
a lie that is causing us to feel those feelings.
little deeper. What is the root cause of anxiety? ANXIETY IS CAUSED BY DISCONNECTION FROM SPIRIT For most of us, anxiety is caused by a disconnection from our spirit or our spiritual connection. There is an inner relationship we all have between what’s called your Authentic Self and your Conditioned Self. Your Authentic Self is who you came into the
Authentic Self feelings include loving yourself and others, positive thinking, moving forward, feeling hopeful, feeling relaxed and connected with your spirit and your spiritual connection (whatever that means for you), and being able to breathe deep breaths. AWARENESS BRINGS RELEASE The first step in truly being able to release anxiety is to become more aware of when you are feeling it. Try
world to be. It’s your truest self. Your Authentic Self is tracking moment by moment throughout your day all of your gifts, your creativity, your joy and your love! when you are in your Conditioned Self and when you The blueprint for your essence and ultimately your life are in your Authentic Self using the descriptions of each purpose is within your Authentic Self. above. Also track the time and in what situations you
are feeling them. Lastly, write down the emotion you feelings, you are complete and your anxiety should be are feeling. Are you sad, worried, anxious, depressed considerably less or eliminated. If you are still feeling or afraid other wise known as those Conditioned Self Conditioned Self feelings, try to go through and feelings? Or are you happy, joyful, present, loving if answer the questions again. you are in your Authentic Self? Try this for a couple
These questions are a significantly shortened
of days and see what you notice. What percent of version of a powerful anxiety releasing method each day are you in your Authentic Self versus your
through which I guide my clients. It is also just
one of the many ways I teach and support my
We came to the world to be our Authentic Self. In clients to release their anxiety within 15 minutes order to be of service in the world and experience true
experiencing it. With practice, they also experience
joy, we need to share our gifts. So, how do you shift it less! Whatever method you use, the support of the fear to freedom? One way to get to the truth is to ask
right coach will hold you accountable to practice and
yourself these questions when you are anxious and in greatly accelerate your results. The more authentic your Conditioned Self. WHAT IS THE FALSE BELIEF OR LIE OF THE CONDITIONED BELIEF? How do you act when you believe this false belief? If this false belief could be permanently erased from your mind, how would you be different? False beliefs are lies from the Conditioned Self and are not true. They are the exact opposite of the truth. Turn this false belief around to its truth.
you feel, the closer you are to living your purpose and ultimately experiencing joy!
Lynne Fredrickson, CWHC, GCHC, CSCS-CPT is a holistic life and wellness coach and Founder of Wellness Concepts, LLC and The Anxiety Detox System.™ 952-314-2353.
Ask your spiritual guidance (spirit, God, my higher power or your own wise internal “knowing”) what is really true. As you think about this truth, slowly inhale and exhale deeply five times. Check in with yourself.
Click here to visit www.wellnessconceptsus.com
How are you feeling? If you are feeling Authentic Self
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Intuition At Your Command By Lisa K.
OU MAY THINK your intuition
are the type that likes to argue with yourself as you’re
doesn’t work or that you don’t have
making a decision, you’re probably more likely to miss
intuition. A very common thought what your intuition is telling you. This is because your is, “I think my intuition is talking to intuition is giving you suggestions through brief ideas me but I don’t know what it’s saying.” and nudges that can easily be drowned out by your
Sometimes, you think you have a gut feeling but you’re internal self-criticism. just not sure. You actually do have intuitive powers, you just don’t know how your intuition is ‘talking’ to you. HOW DOES REAL INTUITION WORK There are steps you can take to access your real intuition INSIDE YOU? and get valuable information it is sending you. First, you have to recognize what real intuition is like. Most of the time, intuition is not what you think
As an analogy, it’s like walking your dog with a friend. While you’re walking most of your attention is on your friend, but every now and then your dog
it is. It is not like a full-length movie that tells you wants your attention. He may pull a little on the leash the entire plot or detailed solutions that you have to or whine a little trying to tell you he wants something. execute. Intuition won’t tell you exactly what you have If you’re really engrossed in your conversation, you to do in a stepwise fashion either. More often it will may ignore him and never notice that your pet is guide you to the right answer with clues and hints. telling you something. Your intuition is like your What does that mean?
doggie companion that is giving you signals while
During your day, you make many decisions and your thinking mind is like your conversation with your intuition is always communicating with you your friend which absorbed all of your attention. especially while you are deciding. You are probably
To access your intuition, you can follow these steps
unaware of it because your intuition is talking to you to help you get the real benefit of your intuition when while your thinking mind is deciding what to do. If you
1. Know how your intuition speaks to you and
Lisa K. PhD, is a
intuition characteristics, such as part of an image,
teacher, author and
feelings and pop up words or short phrases.
2. Be open to that intuitive information and don’t
ing in intuition and
creator of the Intu-
3. Reduce your mental self-criticism by going with
ition on Demand
the flow and forgive yourself regardless of what you
as the intuition ex-
4. Finally, learn an intuition technique that has clear
pert, Lisa has taught
steps that can trigger your intuition at your command,
hundreds of people in
and then practice using the technique whenever you
workshops and semi-
nars. Lisa K.’s public appearances reach people around the world
If you can, learn an intuition technique that
through guest speaking and online media. Learn
works for you. An intuition technique is a step-
more about Intuition at http://www.LMK88.com
by-step process that you can use to trigger your intuition when you want so you can practice using your intuition. As you practice using your intuition, the more familiar you’ll be with noticing when your intuition is talking to you. Give your intuition a chance to be noticed, and the more you do, the more often you’ll notice results and experience what real
Click here to visit www.LMK88.com
intuition is like.
The Importance of Forgiveness By Drs. Ron and Mary Hulnick
Excerpt from Remembering the Light Within: A Course in Soul-Centered Living
VER WONDER WHY forgiveness is
COMPASSIONATE SELF-FORGIVENESS Compassionate Self-Forgiveness is the process that releases the thorn from your hand. It dissolves judgments and brings a healing balm of loving to the
so important? In February 2014, we places inside where emotional pain resides. Without this had the privilege of listening to Patrick process, freedom from emotional suffering would be
Chamusso, who had been incarcerated impossible. Once you uttered your first judgment, there with Nelson Mandela for the better part would be no way to retract it. You’d exist eternally in a
of 17 years at the Robben Island maximum-security
self-created hell where you’d erect buildings, rituals, and prison in Cape Town, South Africa. He was speaking philosophies that all supported eradicating the dangers to a group of students and alumni at a University of of rose bushes—none of which would do anything Santa Monica event.
Patrick talked about how Mandela stressed the importance of forgiveness. But it wasn’t “forgiveness”
toward releasing the thorn. You’d be like the proverbial prodigal son, only you’d never find your way home. Compassionate Self-Forgiveness is your return
as many of us understand that word—forgiveness for ticket. It’s the simplest and most effective way we those who have done “bad” things to us. As Patrick so know of returning home—of being restored to your beautifully expressed it, along with an upward gesture
heart and to the awareness of the loving that is your
of his hand from his heart, “You must take the pain essential nature. This is so important that it’s worth out of your heart and let it go.” reviewing in a bit more detail. What does that really mean and how can we do
that? Just what is the “pain” that we must release from WHY “COMPASSIONATE SELFFORGIVENESS”? our heart, and how do we “let it go”? We all resonated with the pain that Mandela
Complete Forgiveness means letting go of any and
was talking about as the suffering that automatically all judgments. By so doing, you literally move within results within us whenever we engage in the process your consciousness from the place of judging to the of judgment—which is blaming, making wrong, place of loving through the healing power of forgiving. condemning, vilifying, and so on. Think of it this way. If You might think of it this way: To travel from the you got a thorn in your hand from picking roses from a land of judgment to the land of Loving, you ride on rose bush, would you be more concerned with blaming the train of Forgiveness. In other words, it’s a key for the rose bush or getting the thorn out of your hand? 14 www.esswellness.com
remembering who you truly are.
It’s through the healing action of forgiving yourself
for judging that you are liberated—not through the
observe the results
action of forgiving others for “causing” you pain. While
of your experiment.
forgiving someone else for doing something you perceive
to be “bad” or “wrong” is surely a positive step in a
healthy direction, can you see that inside yourself you
limiting beliefs, and
are still holding a belief that what they did was “bad”
or “wrong”? You are still engaged in the ego’s way of
of reality that you
thinking; when you so engage, you are simply entering
are holding; restore
into a more subtle level of judging.
yourself to a place of
And why Compassionate Self-Forgiveness? Because the word compassion means to be with someone who is
peace; and experience for
suffering—and to be with them in a loving way. It is an degree to which your life changes—all through the action of the heart. It is a way of compassionately being
method of Compassionate Self-Forgiveness.
with yourself when you are the one who is suffering. It’s a good thing to keep in mind that you, just like everyone Drs. Ron and Mary Hulnick are pioneers and worldwide else, are really doing the best you know how to do given
leaders in the field of Spiritual Psychology, as well as
your spiritual curriculum. That realization immediately Teachers and Facilitators of Awakening in Consciousness. takes you to a place of compassion, and compassion
They are renowned educators, authors, and the Found-
makes the forgiving process so much easier.
ing Faculty and Co-Directors of the University of Santa
Remember, the emotional suffering you experience
Monica (USM), where they have designed, developed,
takes place in the ego-centered dimension operating and facilitated Educational Programs for the past 35 in physical-world reality where you exist within the
years. They are also the authors of Loyalty to Your Soul:
imprisoning duality of right and wrong as defined and
The Heart of Spiritual Psychology, published by Hay
perceived by you. In order to alleviate such suffering,
House and available in 12 countries and eight languages.
consider how your current definitions and perceptions of reality —which lead to judgments of yourself and others—are at the root of your mental anguish and emotional suffering.
Click here to visit www.ronandmaryhulnick.com
The good news is that you can experientially test this summer 2017
So you’ve been told you have Adrenal Fatigue, now what? By Angela Watson Robertson
REATMENT OF ADRENAL Fatigue involves reducing stress on your body and mind, eliminating toxins from your food and environment, avoiding negative thinking and revitalizing your body with the right healthy food for your body. Your body is an amazing machine and, when given the right tools, it can bring itself back into balance. Recovery from Adrenal Fatigue and chronic lowenergy is possible, yet it may take patience and often a complete change in lifestyle. Regardless of how long it takes, the sooner you get started on the road to wellness, the sooner you’ll start feeling better and restoring your adrenals to full health. 1. Remove any food from your diet that taxes your adrenal glands.
There are many foods that support adrenal function, but first it’s helpful to remove any foods that are difficult to digest or contain toxins or chemicals. Foods to avoid: • Caffeine • Sugar and artificial sweeteners • Alcohol and soda • Processed and microwaved foods • Hydrogenated oils
2. Add nutrient-dense foods to your diet that are easy to digest and have healing qualities.
Next you need to add in nutrient-dense foods to give your body a fighting chance to heal. Here are some of my favorite superfoods for adrenal health: • Coconut • Olives • Avocado • Cruciferous Vegetables (cauliflower, broccoli, brussel sprouts, etc.) • Fatty Fish (e.g., wild-caught salmon) • Chicken and turkey • Nuts, such as walnuts and almonds • Seeds, such as pumpkin, chia and flax • Kelp and seaweed • Celtic or Himalayan Sea Salt 3. Eat a light, balanced meal every 90 minutes to two hours.
Most of us eat large meals one or two times a day with long stretches in between. This is not helpful when your adrenals are overextended as about 90 min to two hours after you eat a meal your bloodstream runs low on glucose, meaning you’ve run out of the sugars you consumed. Once this happens, your adrenal glands are forced to produce hormones such as cortisol to keep you going. So, if you frequently go
for long stretches without eating then your adrenal glands are under a constant strain and you’re not giving them a chance to recuperate. 4. Take these “Core 4” supplements every day.
I believe everyone should use a few essential supplements to maintain optimal levels of nutrients. 1. High-Quality Multi-Vitamin 2. Omega 3s (EPA/DHA, Fish oil) 3. Vitamin D 4. Probiotic 5. Reduce stress on your body and your mind.
Here are a few tips to help reduce stress on your body and give your adrenal glands a break so they can recover fully. • If you feel tired, rest as much as possible. • Sleep 8-10 hours per night. • Get more laughter and fun in your day. • Practice deep belly breathing every day. I
• Take time for yourself regularly and do something relaxing. • If you’ve experienced deep pain and trauma in your life, seek support such as coaching, therapy, or counseling to process any unresolved emotions. A n g e l a Wa t s o n Robertson, MBA, CIHC, INHC, is known as The Reinvention Warrior and host of Masters of Reinvention. Find her free wellness tips, course and programs on her website. For more about the Fatigue Warrior program go here: www.fatiguewarrior.com
recommend the 4-7-8 breathing technique. • Minimize work and relational stress. Set boundaries with stressful conversations. • Exercise regularly; even just walking can help. • Avoid negative people and negative self-talk. Surround yourself with people that encourage
Click here to visit www.fatiguewarrior.com
Healing and Spirituality publication