Truth – You Are Spirit on your way to Joy 

Those moments when I’m at my best, a strong message comes through.
I want to say:

Your destination is beyond the body.
There’s always more to come, more to discover.
You are a spirit engaged in a human experience.
A human holiday.
You will move on to more experiences and fascinating new perspectives.
Earthly limitations will no longer bind you.

This is the ultimate prediction for you and everybody on the planet:
no matter what, no matter how it looks right now, in the long run you are destined for more and more joy, more and more contentment, more and more divine connection.

It is a happening thing.
Even though today you might feel like you’re in the ditch and all closed off, totally separated from the source of true happiness, you cannot help but learn and grow.
Through time, you will lighten up because that is your destiny.

It may take many lifetimes, but that doesn’t really matter, because you get to enjoy the ride.
You get to enjoy every small step, every stunning insight, every new awareness on your way back to increasing light, increasing laughter, increasing bliss.

That’s the name of this game.
That’s the message of spiritual traditions around the world.
That’s the real experience of sages and saints throughout our Earth’s history.
That’s the truth of ordinary people on the street who are mindful, who pay attention to their inner learning, who find themselves constantly evolving.

Open your mind and heart to serendipities, synchronicities, uncanny coincidences, messages from the universe that will delight you.
Entertain the notion that a strong coincidence or an instant timing or a brilliant intuition truly is meant as a personal message to you.
Because it is.

This is the happy truth I love to celebrate.
You are a spirit on your way to real contentment and joy.

(Thanks to Max Pixel for this awesome photo, which is a hint of your awesome spirit.)
Magical Night Alaska Aurora Borealis Space



Posted in awareness, Spirituality | Tagged , , , , , | 2 Comments

Get Your Good Sleep with this Simple Breath Count  

We’ve talked about acupressure points to enhance sleep
but have you heard about the Relaxing Breath Count which Andrew Weil teaches?

Breath of Calm    4-7-8 breath count for calm and sleep
Weil says to “place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue.”
“If this seems awkward try pursing your lips slightly.”
(Or just forget about the tongue position, if you wish.)

This is the five-step Breath of Calm:

  1. Keep your tongue in place as described (or slightly purse your lips).
  2. Exhale completely through your mouth  (around your tongue), making a whoosh sound.
  3. Close your mouth and inhale quietly through your nose to a mental count of 4.
  4. Hold your breath for a count of 7.
  5. Exhale completely through your mouth, making a whoosh sound to a count of 8.  (This expels more carbon dioxide and balances blood gases.)

Repeat the cycle three more times for a total of four cycles.
Weil emphasizes the most important part of this process is holding your breath for 7 seconds. This will allow oxygen to fill your lungs and then circulate throughout the body.  This produces a relaxing effect.

Do 4 cycles twice a day until it feels easy and natural.
After a month you can increase to 8 cycles at a time, but not more than that.
Use this breath to

  • fall asleep, even when you wake up in the wee hours
  • reduce anxiety on the spot
  • control food cravings
  • deal with uptight moments when somebody pushes your button
  • relax anytime you need to do so

Weil says that when you get accustomed to using this 4-7-8 breath, the results are stronger than anti-anxiety meds.

For a variety of breath counts, to boost energy or release stress, see my post of 2012,
More Energy Through Breath  – which includes energizing breath, fire breath, melting breath, heart breath, and this section on Calming Breath:

Among the many ‘counting breath’ options, here are two for calming down.  Neither one involves holding the breath.  Just count steadily in, then out.  Smooth.
Both of these will relieve stress, lower blood pressure, and stop the fight/flight response.

In-breath:  1-2-3    Out-breath:  4-5-6-7- 8
or try:
In-breath:  1-2        Out-breath:  3-4-5-6-7-8

Notice how all of these calming breath recommendations have a longer exhalation, short inhalation. This enhances physiological relaxation in the body and mind. Your body’s blood gases, hormones, and energy system naturally respond to this breath rhythm and bring you into ease and sleep.

Have you tried any of these?
I find the 4-7-8 breath does get me to sleep.

How about you?

See also 6 Remarkable Powers of Sleep and How to Get There

Diane Stallings RN does energy healing, Biofield Tuning, and gives you practical ways to enhance your wellbeing.  Make an appointment in Phoenix , now booking in July.  Free meditation classes in Fountain Hills.
(Thanks to Linda Marklund at Flickr for this lovely sleeping baby 😉
sleep baby in flower Linda Marklund Flickr


Posted in Self Healing | Tagged , , , , , | Leave a comment

Sweet Relief of Pain for Bones, Muscles, Ligaments – Foundation Training

Got pain? Back? Low back? Neck? Head? Shoulders? Hands? Hips? Shins? Feet? Anywhere in your skeleton?
Modern habits – the way we drive, commute, work, sit, communicate, engage in media – all these reinforce the body pattern of curling up, curling inward, and not supporting our form in a healthy way. This can lead to pain in any body part.
In fact 80% of us will experience chronic back pain at some point in our life.
But we can reverse this.

  • Relieve pain in the back, neck, limbs and all over
  • End lumbar pain and weakness
  • Get stronger, able to meet the task at hand and lift heavier things
  • Diminish headaches
  • Ease joint pain and muscle soreness
  • Better breathing, more lung space
  • Healthier organs and digestion (more space)
  • Feel Better in your Body

Dr. Eric Goodman, after being told he needed back surgery, found ways to strengthen, align the body and release pain forever. You can do it too.
Pain is unnecessary, says Goodman.

Chronic pain is a warning signal to the body that it is out of alignment.
We have repetitive patterns of misalignment.
So we need to change that movement pattern and spend a few minutes every day to reverse it.

It all hinges at the hips, as you will discover when you explore Foundation Training, Goodman’s remarkable approach to strengthen your back and every part of your body, opening up your chest and your lungs.
Most of us tend to bend at the spine (not the hips). This sets us up for deterioration. This pattern alone can be the root cause of back pain and all kinds of body pain, from head to foot.

You want to reverse the typical curl-up posture that happens in ordinary life.
You want to open up the front of the body and breathe deeper.
You want to strengthen the back of the body.
Foundation Training will show you how to do this.
People are surprised and delighted with the effectiveness of these exercises.

Once you learn the principles, five or ten minutes a day over a few weeks can make a huge difference in the way you feel.
It does not matter how old you are or what kind of shape you are in, this stuff works.
The first time I attended a class, I felt markedly better in my body, stronger, more aligned, for the next three days.
My sister and I have not needed a spinal adjustment in two years, since we incorporated this core work into our daily routines. We are thrilled with steady improvement.
All my Foundation Training classmates have seen huge benefits in strength and alignment.

For great classes or personal sessions,
Contact Stacey LaPlante

You can feel better.
You can change your pattern.
You can get strong.

As Stacey says, “Make Movement your Medicine, Get Stronger and Move Better.”

(If this post sounds familiar, you might have read most of it 2 years ago, but I STILL LOVE THIS STUFF!  With Foundation Training you can get pain-free!!!!!!!!!! And strong.)

az core fitness




Posted in Disease Relief - Prevention, Self Healing | Tagged , , , , , , | Leave a comment

Quick Fun Friendship Story: “Whirligig”

Here’s a fictional amusement based on my hospital years. (Originally published in The Flash Fiction Press March 9, 2017)


Bleary and weary Thursday at dawn, I lifted my hospital bag, locked the door of my house, and crumbled inside my chest. What the heck?  My heart trembled like a rabbit, but I was no rabbit. I was a strong veteran ICU nurse, saving lives every day, dammit.

Steady up. Take a breath and bear down. There. Stabilize. You’re fine, see?  Are you dehydrated?  All dried up from running twelve hours on the unit yesterday and the day before?  Is your thyroid whacking out?  Gotta find time to look into this.  Second arrhythmia this week.

I inhaled the cool morning air, grateful. Eased into my car. I hoped to see at least some of my old friends today.
Shirley?  Dave?  Jill?   Please be there – you lift my heart. These new kids are so freaking new, young damp chicks and roosters with their bouncy ponytails, all efficiency and computer savvy, but no experience. We constantly take them under our wings. They keep us way too busy. No wonder we’re all leaving if we can, overpowered by the invasion of youngsters.

I mourned the loss of Amy, Debra, Sam, gone to new jobs. Abandoned me, like so many before. Maybe I’d bump into them again. It could happen. That was the surprise in this field, this wide medical circle in our city. Always a pleasure to run into an old friend.
A friend. Somebody you could count on. Somebody who had shared your vital panic and frustration, drama, curses, caring, compassion. Somebody you could lean on, and they on you,  through another harrowing day.     |

In fact yesterday an elderly doc dipped into my patient’s room. He looked so much like Dr. Bambas, whom I’d worked with decades ago. But he peeked in so quickly and rolled away so fast, I couldn’t get his name.
Wouldn’t that be something, I thought, as I drifted up the ramp of the parking garage. Wouldn’t that be cool, if mellow Dr. Bambas came back to my circle?

I pulled my car into a space. My chest fluttered. Not out of love and friendship. It was my heart rhythm freak-out again. I coughed hard, tried to make it stop. Turned my key and killed my engine.
Deep breath. Bear down hard. Cough. Heart jumping. Getting dizzy.
Rub my carotid artery, new protocol be damned.
Bear down, bear down.
Whoa, okay:  again, bear down, cough.
Starting to black out.
No, you can do this, deep breath, bear down, you’re okay. You’re okay. See?

And I was. Thank You, I felt fine.
The morning sun sparkled upon the trees beyond the garage.
I made a mental note to hydrate a whole lot better today. No more coffee for me. Gotta quit that stuff. Lifetime love of the bean juice. Not good.

I strolled the sidewalk through the sweeping lawn of our campus.
Dozens of nurses and therapists funneled toward the door together. I expanded with gratitude for this place, these people. Each of them more precious than they realized.
Tough work, these 42 years, but worth it.
Every day we met crisis. Conquered it. Or not. I felt proud of us. Proud of me, too.

Should I mention my little episode to the charge nurse this morning?  Get checked in the ER?  But then we’ll be short a nurse.  Maybe I’ll just swig more water. I feel okay.

Chaos hit as soon as I stepped into the unit. The moment I passed Dave’s room, he yelled, “Grab the code cart, her eyes are rolling back!”

I dove for the nearby cart, but it was stuck.  Tiffany shoved it from the other side and we whisked it over to Dave. The room filled up with nurses, somebody pumping the lady’s chest, somebody bagging air for her.
Gosh, the guy doing CPR looked so much like handsome Peter, whom I knew years ago at St. Luke’s. He hadn’t aged a bit.
Tiffany slapped the extra monitor leads onto the chest and charged up the defibrillator.

I glanced up to see Dr. Bambas himself at the doorway. Not the guy from yesterday, but for sure it was Bambas, looking like he was still forty years old.

“We’re charged to 200 joules.”  Tiffany pulled the paddles and placed them on the lady’s chest. “All Clear!”
The zap slammed me to the floor.

What?  I caught my breath, rolled and stood up.
Everything around me dissolved. The patient, the bed, the walls, the staff. Except for Peter and Dr. Bambas, both grinning at me. I saw sort of a doorway to this odd space, and more light behind it.

In walked my old friend Kitty. I knew she had died years ago after a heart surgery. Now she traipsed in holding Dave’s patient’s EKG strip. “You saved her!”

“Am I . . . where am I?”

“Well Honey.”  She wrapped her arm around my shoulder. “Your body is still in your comfy car. But you were so determined to work today, we just went with it. One last whirligig.”


“Yeah.” She gave me that wink. “Okay, let’s show you around!”


(Thanks to Max Pixel for this pic. Looks nothing like a hospital, but hey . . . sometimes it’s all about the feeling.)

Whirligig Guatemala-September from Max Pixel



Posted in awareness | Tagged , , | 2 Comments

3 Easy Steps to Tremendous Energy into Your Brilliant Crown

1) Ground yourself to the Earth
2) Open to the Flow
3) Inhale Light, exhale darkness – and let yourself Glow

Settle into your chair. Let yourself feel heavy and limp.
Take a deep breath and let go. Let go of everything.

Let your belly expand as you inhale. This is natural belly breathing, the way we breathe when we are first born.
Allow each breath to rise and fall effortlessly.

Shift into a feeling of no work, no effort. Nothing to do, nowhere to go, nothing pressing.

Imagine roots growing from your feet down deep and wide into the earth.
The earth embraces your roots, glad to have you on the planet.

Again let your body feel heavy, loose and limp.
Let the earth hold you and support you.
Send gratitude to the earth for the many ways she nurtures us.

Imagine a powerful river of light pouring down vertically  into the top of your head.
Open up and allow this light to come streaming into your scalp, your brain, your eyes, your sinuses, your ears, down your throat.
This light relaxes everything it touches.
Brilliant light pours down your spine into the entire nervous system, into every cell of your body.
Light flows down your shoulders and arms.
Light flows into your lungs, your heart, your liver, all of your organs.
Light flows through your torso, your digestive system.
Light flows into your hips, your legs, your feet.

This Light is Limitless.
This light overflows from your feet into the earth.

Breathe deeply and let yourself feel that this is:
the most brilliant light ever,
absolutely abundant, boundless, never-ending,
easily available to you at any time – because it is.

With each in-breath more light flows into you.
With each out-breath you exhale everything that does not serve you.
Exhale all darkness, trouble, worry, anxiety, pain, garbage.
Exhale all that with every breath.

The darkness may dissipate in layers.
The light floods in.
The light wants to pour in and assist you.
Let go. Breathe.

Every spot of tension in your body melts away.
Every breath makes your body softer, smoother.
Your heart fills with comfort.

Keep inhaling light.
Take your time.
Every breath easily brings in light.

Feel, sense, or imagine how every cell in your body is truly lit up and glowing.

You fill up with so much light, it starts to shine out through the pores of your skin.
Feel, sense, or imagine tiny rays of light glimmering all over you.

Yes, you are glowing.
Yes, you are filled with divine energy.
Yes, this light soothes everything in you, effortlessly.

Remind yourself, “Everything is in right order.”

Breathe calmly, comfortably, sensing all of this.
Now you are so full and glowing that a layer of light radiates three inches out from your skin.

Take your time.
Imagine this light expanding 6 inches thick around you.
Imagine it growing 12 inches thick.
This beautiful capsule of light holds you gently.

Imagine yourself absolutely radiant, inside and outside.

Understand that you are enough, just as you are.
You don’t need to do anything to deserve this.
The universe loves you.
It has always loved you.
It always sends you light and love.


Check out more guided meditations. Use the search box for tons of options.
Diane Stallings RN does energy healing, Biofield Tuning, and gives you practical ways to enhance your wellbeing.  Make an appointment in Phoenix , now booking in July.  Free meditation classes in Fountain Hills.
(Thanks to pexels for this yoga-girl, and thanks to the light.)
pexels-yogagirl w light flares oval white


Posted in Energy Body, Energy Healing, Light, Meditation, Self Healing | Tagged , , , | 1 Comment

Why Is That Big Aggravation Stuck on You? 

Except for that one thorn in my side, life is fine, right?
Why do I keep hanging onto that one thing that bugs me ?
There must be a good reason around here somewhere.

The “symptom imperative” is a term coined by Dr. John Sarno to describe the way our stress persistently finds an outlet in another new symptom. For instance a particular fear manifests as back pain. You resolve that pain, but soon you have pain in your foot, which may be that same fear or another one.

In other words, for as long as we are fussing over our life (as we do, me too), a new pain or symptom will pop up in our body.
Our human mindset says it’s imperative that we have a symptom.
Our attention keeps going toward what’s wrong, which builds tension (muscular tension, in Sarno’s terms).

Tension, resistance, and physical troubles.

If you are lucky enough to not have any sore spots in your body, you may find them in your mind or your heart. Anxiety, jitters, recurring anger, moodiness, depression.

You may uncover your own recurring negative theme according to your habit-of-mind.
For instance, my personality habit is perfectionism, and my attention keeps sticking to what’s messy, dirty, dysfunctional, sloppy, incorrect, wasteful, wrong, and I’m quietly angry about all that.
My dear friend has a habit of mind that draws her attention to what’s-missing, what was lost, what was never given, what is withheld from her.
Another friend focuses on injustice in the world (yes these are countless aggravations, as most aggravations are).
Yet another’s attention is on safety. Can we ever shore up every single thing to ever be safe enough? (Maybe not.)

Our mindset does make trouble for us.
But you don’t have to let this stuff run your life.

You can take charge of your mind, your emotions, your stress, your body symptoms.

The spotlight of our attention is the biggest tool we have.

Many of us don’t realize we can take charge of the spotlight of our attention.

The human condition is such that our attention automatically falls toward what we don’t like. Because we don’t like it. Because we are attached to things being a certain way for us. We want them to be just so.
We wear ourselves out with tension and stress because things are not the way we want them to be. We keep chewing on the same old bone.

The only relief is to let go of that bone. Take a step back.

When you drop the bone you might look up to find that 99% of your life is working well. But you’re wrecking the day by focusing on that unwanted 1%, or 10%, or 20%, whatever it may be.

Save yourself and let go of that bone.
Lighten up.
You are the only one who can do this for you.

HOW to let go?
A simple meditation practice will help you
– let go
– take charge of your attention
– shift your mindset
– lighten up.

Meditation can be as easy as spending one minute a day to sit and breathe deeply while keeping your attention upon one focus. You could focus on the breath, or a candle, or the ticking of a clock.

The point is to focus.
Distraction and head-chatter will come up, but you return to your focus.
You are building the muscle of your attention.
You are strengthening your ability to maintain the spotlight of your attention.

You are soon to become peaceful, content, even happy.

Check out our many posts on How to Meditate:
Glide: Meditation 1
Glide 3 Meditation on Sound
Glide 5 Spacious Expansion
Deep Peace Forest Vortex Meditation
5 Places the Mind Goes – a Meditation
How to Meditate like a Boss in Bliss 

(Thanks to pixabay for this candle image.)
light a candle pixabay


Posted in awareness, Disease Relief - Prevention, Meditation, Self Healing | Tagged , , , , , , , | Leave a comment

How Your Heart Goes Walking Around – Happy Mother’s Day 

The decision to have a child “is to decide forever to have your heart go walking around outside your body.” – Elizabeth Stone
Yes. That’s the way I feel about my kids.
How about you?

Mothering grabs me down to my core.
It’s not just an instinct.
It’s not just the habit of giving time and energy to my “child” for decades.
It’s not just the impulse to drop everything else the moment they need help.

It is something powerful, this compulsion to nurture and protect.
It is love. The strongest kind of love.
Love strengthened by giving every ounce in that direction.

The more we give, the more we love.

We fall deeply in love with these people.
And then they leave us.
And they’re supposed to do that, ideally.
There goes my heart, rolling down the highway.

My kids are grown up now, and they remind me of that fact often.
I should stay out of their business.
How can I do that?

In a local restaurant I saw two grey-haired ladies hug goodbye.
Somehow I knew they were mother and daughter.
The older one called after the other, “Be careful.”
Because you are my heart, walking around out there.
I wish I could follow you around.
But I have to let you go.

Dear Son and Daughter and Son-in-Law,
Thank you for your gratitude, for your sweet Mother’s Day card.
What you don’t know is, I cannot help but do that Mother thing.
It is much bigger than me.


What is your take on mothering? Do tell.
You got any tips on Letting Go? I’m all ears . . .


(Thanks to Susan Cipriano and PxHere for this pic.)
flowers on water Susan Cipriano PxHere

Posted in Self Healing | Tagged , , | 2 Comments