by Dr. Heléna Kate | Apr 9, 2021 | Dr. Heléna Kate's Blog
Oath of Sovereign Connection
I affirm to myself, for all time and in all ways, that my direct connection to source and spirit will be sovereign and unimpeded. That no external truth, whether it be personal, familial, cultural, institutional, or any other, shall dictate the terms of this direct knowing. That all alternative perspectives worthy of such will be considered and honored for their truth. As considered, they will be learned from and used to strengthen my direct connection but will never supplant my direction connection with spirit itself.
Through this, I affirm and avow that no outside source will dictate or determine what is right and good in my relationship with God/Goddess/Source or have the power to assess my moral correctness above and beyond my deepest knowing, truth, and what aligns with God/Goddess/Source itself. I choose to live in accordance with Divine Law and in devotion to the Highest Light in each and every aspect of my life. This devotion and alignment cannot and will not be mediated.
Through this, I clear any previously made bonds that are not of the Highest Light which do not uphold this sovereign connection. I ask to be made aware of and clear all agreements, inside and outside of myself, that distort or limit my direct connection with God/Goddess/Source regardless of whether well or maliciously intentioned. I forgive myself for any times or in any capacity in which I forgot and foresook my direct connection with God/Goddess/Source. I forgive any perpetrations aimed at breaking this direct connection. I ask for guidance and protection from any agreements, vows or bonds, inside and outside of myself, that do not strengthen my connection with God/Goddess/Source. I ask to see dogma, rhetoric, and all mechanisms of disempowerment for what they are and through my clarity choose a direct and sovereign connection.
I understand that affirming my sovereign connection with God/Goddess/Source is an essential. I know that I have been afraid to affirm my deep knowing and sovereign connection with spirit because I have been afraid of losing sight of my human limitations and thereby being corrupted by negative forces. I ask to see clearly the distinction between human limitation and Truth, to learn from human limitation, and to be guided by Truth both inside and outside of myself. I choose to see with eyes of benevolence and love the human limitation of myself and each person I meet regardless of spiritual rank attained, institutional backing, or even depth of wisdom. I ask that I may see the Truth in all things -especially when it comes to my own limitations- and through this remain a Guardian of the Light.
Through my actions, I choose to empower myself and all others to know my and their deepest and truest connections with spirit. I surrender my need and desire to understand or be understood, promote a way of being or seeing, or even protect and guide others in ways that are limited by my lower-self and ego. I offer myself in service of each and every being knowing their divine unmediated connection with the Highest Light and that they are God/Goddess/Source itself.
I ask that any statements made herein that are not in accordance with Truth and Divine Law be purified and that I may align with this Truth. I ask for support, guidance, and strength so that I may stand firm in these commitments. I ask for grace, humility, and love so that I may uplift and heal on my journey.
So Be It.
Amen.
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by Dr. Heléna Kate | Mar 4, 2021 | Self Awareness
The Secret to Self-Confidence
Self-confidence seems to be such a slippery thing to hold on to, as it can be heavily impacted by our environment, our experiences, and the feedback we receive from others. If only there was a self-confidence vitamin we could take every morning…
Fortunately, there is a simple system to gaining and maintaining your self-confidence, and you can add it into your daily self-care routine, right along with those other vitamins! Are you ready for the secret to self-confidence? It is having greater self-awareness – being aware of how you think, feel and act – and it has four important components:
- Know Yourself
- Understand Yourself
- Accept Yourself
- Love Yourself
Know Yourself
The first step in creating greater self-awareness is to know yourself. Do you pay attention to your thoughts, feelings and actions? This is absolutely essential, because you can\’t change what you don\’t notice.
As you move through your day, listen to your thoughts. Are they mostly positive and productive, or do you have a lot of self-criticism or other mental chatter running through your head? You may even want to carry a small notebook around with you to record your most commonly recurring thoughts.
Our feelings are highly accurate barometers of how well we are taking care of ourselves. Feelings can be triggered by our thoughts, our experiences, and our interactions with others. Notice your moods throughout the day (again, you may want to record this in your notebook), so you can get a clear picture of your emotional ups and downs – and, most importantly, what caused them.
Finally, take a good look at your actions. Do your actions support your goals, or do you find yourself distracted with trivial activities or procrastinating getting the important things done? Consider using your handy notebook to make a list of absolutely everything you do during one 24-hour period (and how much time you spend doing it). You may be amazed at how much time and energy is lost in optional or non-essential activities.
Understand Yourself
The second step in creating greater self-awareness is to understand yourself. When you take the time to notice and know your thoughts, feelings and actions, you will begin to see patterns of beliefs and behaviors. Once you recognize these patterns, it is important to explore how they were created and how they may be limiting and restricting you, rather than supporting you.
Review your list of your most common negative thoughts, and see if you can remember when they first began to appear. Perhaps you can remember a specific event in your childhood that created this thought pattern, or perhaps a particular set of thoughts sound just like your mother or father… Understanding the origin of your thought patterns and beliefs can be a powerful first step to realizing that they are not serving you and figuring out what you need to do to break free from their spell.
The only way to understand your feelings is to allow yourself to feel them – without judging, stuffing or denying them. When you feel a strong emotion, remind yourself that it is okay to feel this way. Then ask yourself what is underneath the emotion. Perhaps your feelings are trying to draw your attention to an unmet need or some unresolved pain from the past. Discovering why you feel a particular emotion helps you to understand yourself and ultimately take better care of yourself.
You may want to review your 24-hour activity list, paying extra attention to those activities that could be considered an unproductive use of your time, energy and focus. What excuses, explanations or justifications did you tell yourself to make it “okay” to choose these activities over something else? What kind of motivation, support or resources would have made a difference in helping you make healthier or more productive choices? Understanding how and why you select which actions you take throughout your day will help you to remain more conscious (and conscientious) about your activities.
Accept Yourself
The third step in creating greater self-awareness is to accept yourself. As you gain a greater understanding of your thoughts, feelings and actions, it becomes easier to lessen your self-judgments and become more self-compassionate. Accept yourself for who and how you are in the moment, know that you don\’t have to be perfect, and maintain a steady momentum of personal development to bring you even closer to your ideal you.
It can be challenging to quiet negative mental chatter and focus your thoughts in more healthy directions. Don\’t beat yourself up when you get into a mental funk – that\’s just creating more criticism and judgment! Instead, take a deep breath and redirect your attention to more constructive thoughts. Since your brain can only hold one thought at a time, you may want to create a list of affirmations or positive statements to say out loud or silently to yourself to replace any negativity.
Give yourself permission to notice and feel your feelings, and be gentle with yourself when you feel vulnerable. Notice if you need support in expressing and releasing your emotions and find a healthy way to get that support, whether it is with friends and family, your spiritual community, counseling, or another resource.
Choose your actions wisely. Seek a balance between productive activities that will bring you closer to your goals, and recreational activities that will nurture and energize you. Reward yourself when you do something spectacular or achieve a big goal, and forgive yourself if you have a frustrating or unproductive day.
Love Yourself
The fourth step in creating greater self-awareness is to love yourself. When you choose to accept yourself, rather than judge yourself, it\’s easier to notice your good qualities and celebrate your successes. You\’ll grow to like the person you are, and then one day you\’ll wake up and realize that you\’re in love with your life and yourself!
Your thoughts will be loving and supportive, and you will have a much more positive outlook. Your emotions will flow freely, and you will feel comfortable expressing your wants and needs. Your actions will be in alignment with your goals and dreams, and you will feel empowered to live your life to the fullest.
When you know yourself, understand yourself, accept yourself, and love yourself, you will naturally be more self-confident. Incorporate these four steps into your daily routine, and you will be amazed at how much better you feel about yourself and the world around you!
Shannon Lee, The Stuck Spot Remover, is the Director of the Self-Awareness Institute and the founder of Inner Harmonies. Shannon is a personal growth expert with over 20 years of experience in helping people to identify and overcome their obstacles to happiness, success and well-being. Visit her website at www.SelfAwarenessInstitute.com
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by Dr. Heléna Kate | Nov 27, 2020 | Dr. Heléna Kate's Blog
Gratitude and appreciation are two powerful weapons we can use against depression and anxiety.
In fact, Dan Baker writes in his book, What Happy People Know, that it is impossible to be in a state of appreciation and fear at the same time.
Here, then, are some ways we can cultivate gratitude.
1. Keep a gratitude journal.
According to psychologists such as Sonja Lyubomirsky at the University of California-Riverside, keeping a gratitude journal —where you record once a week all the things you have to be grateful for — and other gratitude exercises can increase your energy, and relieve pain and fatigue. In my daily mood journal, I make a list of each day’s “little joys,” moments that I would fail to appreciate if I didn’t make myself record them, such as: “holding my daughter’s hand on the way to the car,” “a hot shower,” “helping my son with his homework.” This exercise reminds me of all the blessings in my life I take for granted and encourages me to appreciate those mundane moments that can be sources of joy.
2. Use the right words.
According to Andrew Newberg, M.D. and Mark Robert Waldman, words literally can change your brain. In their book, Words Can Change Your Brain, they write: “a single word has the power to influence the expression of genes that regulate physical and emotional stress.” Positive words, such as “peace” and “love,” can alter the expression of genes, strengthening areas in our frontal lobes and promoting the brain’s cognitive functioning. According to the authors, they propel the motivational centers of the brain into action and build resiliency.
3. Remember.
“Gratitude is the heart’s memory,” says the French proverb. Therefore, one of the first steps to thankfulness is to remember those in our lives who have walked with us and shown kindness for deeds big and small. I have been extremely fortunate to have so many positive mentors in my life. At every scary crossroad, there was a guardian or messenger there to help me find my way. The mere exercise of remembering such people can cultivate gratitude in your life.
4. Write thank-you letters.
According to psychologist Robert Emmons at the University of California at Davis, author of Thanks! How the New Science of Gratitude Can Make You Happier, a powerful exercise to cultivate gratitude is to compose a “gratitude letter” to a person who has made a positive and lasting influence in your life.
Emmons says the letter is especially powerful when you have not properly thanked the person in the past, and when you read the letter aloud to the person face to face. I do this as part of my holiday cards, especially to former professors or teachers who helped shape my future and inspired me in ways they might not know.
5. Hang with the winners.
Peer pressure never really goes away, you know. Studies show that married folks hanging out with happy couples are more likely to stay married themselves; that if your friends eat well, their willpower will rub off on you; and that if you surround yourself with optimists, you will end up more positive than if you keep company with a bunch of whiners. By merely sitting next to a person who likes the words “thank you,” there is a high probability that you will start using those words as well.
6. Give back.
A while back I wanted to repay a former professor of mine for all his encouragement and support to me throughout the years. However, nothing I could do would match his kindness. No letter of appreciation. No visit to his classrooms. So I decided I would help some young girl who fell into my path in the same way that he helped me. I would try to help and inspire this lost person just as he had done for me.
Giving back doesn’t mean reciprocating favors so that everything is fair and the tally is even. That’s the beauty of giving. If someone does an act of kindness for you, one way to say thanks is to do the same for another.
Originally posted on Everyday Health.
by Dr. Heléna Kate | Mar 12, 2015 | Dr. Heléna Kate's Blog
Great relationships develop not from the absence of conflict, but from determining an agreeable pattern for how to resolve conflict. Defining the rules of engagement for how you \”fight\” with someone you care about is ultimately much more important than trying to never have a disagreement.
If you care about someone, then consider adopting these 10 rules as part of the way you communicate with them when you are trying to resolve a conflict:
Rule #1: Don\’t yell.
Adding emotion clouds the clarity of what actually happened. If the other person is yelling, it becomes especially important that you don\’t raise your voice so as to prevent a natural escalation of competing interests.
Rule #2: Always start and end the conversation by affirming that you care about the other person.
In the midst of a disagreement, you can never underestimate the power and importance of reminding the other person that you care about them and believe in them.
Rule #3: Be open to the idea that you made a mistake even if you are sure you did not.
People rarely get upset for no reason, so there is a good chance that there is at least a kernel of truth to what they are saying.
Rule #4: Don\’t speak in generalities of another person\’s behavior; speak only to direct examples and instances of action.
It\’s hard for anyone to own up to a generalization and so you\’ll likely just see his or her defensiveness activate. By isolating an instance of fact, everyone can quickly see where he or she was right and wrong.
Rule #5: Always work to be the first to apologize when any dispute arises.
Although the idea of waiting for the other person to apologize first seems vindicating, it\’s actually a guaranteed sign of how you care more about being right than in coming to a reconciliation.
Rule #6: Focus on trying to discover what\’s right, not who is right.
When thinking about what happened, try to remove yourself from the situation and evaluate right and wrong based solely on the actions that took place regardless of which side you\’re on. Treat it as if you are refereeing someone else\’s game.
Rule #7: Do not cuss.
Exaggerated language is often proof of an exaggerated understanding of what actually happened. If you swear, the other party is likely to only hear the expletives and will stop listening for any validity in what you\’re saying.
Rule 8: No name-calling.
Belittling a person always shifts the focus off of resolving the actual problem. Verbal abuse is never welcome to a conflict resolution party.
Rule #9: Remind yourself the other person also cares about reconciling the relationship.
One of the fundamental causes of many disagreements is feeling hurt that the other person is no longer considering your perspective, but if they didn\’t care about a resolution with you they wouldn\’t be fighting for one.
Rule #10: Remind yourself to never expect the other person to fill a hole in your life that only they can fill.
Sometimes we fall into the trap of placing improper expectations on other people because we are hoping for them to satisfy a need in our life that they are not really capable of satisfying.
If we are fighting with someone, it means we both care about finding the best course of action and we both care about preserving the relationship. If we didn\’t care about one another, then we would just ignore each other and leave.
The reason these 10 rules are important is because as long as they are in place, then no disagreement or conflict will ever shake the critical bedrock of knowing that the other person cares about you. As long as we know the other person cares about us, it will give us a common ground to work from as we try to unite two seemingly conflicted views.
Reposted from www.huffingtonpost.com (more…)
by Dr. Heléna Kate | Mar 5, 2015 | Dr. Heléna Kate's Blog
Like a monster from under the bed, stress and/or anxiety is stealing the peaceful nighttime Zzzzzs of nearly 70 million Americans. Anxiety may also be sabotaging your confidence, turning your stomach into knots, and impacting your general wellbeing. Learn how to squash the uncomfortable consequences of stress and anxiety with these 5 tips.
1. Remember: This Too Shall Pass
Laundry is piling up, the baby has a fever, and your boss wanted that report yesterday. Sound familiar? No one managing his or her own life is devoid of stress and too much of it can lead to excessive worry, nervousness, dread, upset stomach, or difficulty breathing. The first step to overcoming such negative feelings is to recognize that you are experiencing a very common emotional state most commonly identified as anxiety (learn more signs of anxiety). Although it\’s uncomfortable, the negative feelings WILL PASS. Fighting the anxiety can make it stronger. Paradoxically, accepting that you are feeling anxious helps activate the body\’s natural relaxation response.
2. Learn How to Self-Soothe
Imagine walking down a nature path only to be greeted by a snarling grizzly bear — or worse, your boss demanding that report. When we are faced with an anxiety-inducing situation, our body\’s sympathetic nervous system automatically triggers physiological changes. Our breathing quickens, adrenaline is secreted, and our heart begins to race. This natural survival mechanism — called the fight or flight response — is intended to help us to escape a true, life threatening emergency. However, when the threat is imagined (e.g., I\’m going to bomb this presentation and everyone will know I\’m a fraud), the fight/flight response is unnecessary and very uncomfortable.
Self soothing techniques that reduce the stress response:
Diaphragmatic Breathing
One of the most effective ways to activate the relaxation response is by decreasing the heart rate. Since we can\’t voluntarily alter our pulse, more tangible measures are needed. Luckily, a rapid heart rate can be lowered with deep breathing techniques. The most commonly utilized strategy is breathing by contracting the diaphragm, a horizontal muscle in the chest located just above the stomach cavity.
Positive Self-talk
If a small child told you he was nervous about going to school the next day, what would you say? Unless you\’re an abusive lunatic, phrases like \”you\’re such a dumb little kid\” or \”you should be nervous because no one will like you\” would never leave your mouth. This is because we intuitively know how to help others combat stress sometimes better than ourselves. To increase emotional comfort, it\’s imperative to practice reassuring and realistic self-talk. When anxious, practice self-talk phrases such as:
\”This feeling will pass.\”
\”I will get through this.\”
\”I am safe right now.\”
\”I am feeling anxious now, but I have the power make myself calm.\”
\”I can feel my heart rate slowing down.\”
Muscle Relaxation
Stress causes our muscles to tighten and become tense. To increase a relaxed state and physical comfort, tighten and release muscles beginning with the largest muscle group. Watch this video to learn progressive muscle relaxation exercises.
3. Check Your Diet
What we eat and drink largely impacts our emotional state. Foods most associated with exacerbating anxiety are ones containing caffeine and alcohol. Even consumed in small amounts, studies have found that the stimulating effects of caffeine can cause anxiety, trigger panic attacks, and increase feelings of nervousness and irritability. Caffeine — commonly found in coffee, colas, tea, and chocolate — also causes physical symptoms such as trembling and shaking. Abruptly eliminating caffeine from the diet can lead to withdrawal symptoms, such as headaches, restlessness, and irritability so it\’s important to decrease caffeine consumption gradually. Similarly, although alcohol is often consumed to \”take the edge off\” it dehydrates the body and ultimately increases anxiety.
An imbalance of bacteria in the gut can also cause many symptoms associated with anxiety and other mood disorders. Researchers at McMaster University found evidence that the balance of bacteria in your gut may have more to do with your mood than any other contributing factor.
4. Get Moving
Most of us know that exercise is good for our physical health. For the past few decades, research has suggested that exercise is even more effective than medication (learn more from this helpful article from Huffington Post (link is external)). Maintaining a regular (healthy, non-obsessive) exercise routine has been proven to reduce stress, improve mood, enhance self-esteem, and increase energy levels. During exercise, the body releases chemicals called endorphins which interact with receptors in the brain to causing euphoric feelings and reduction in physical pain.
5. Get More Sleep
Nearly everyone feels a little crabby after a rough night\’s sleep. Disrupted sleep is common in many emotional disorders and it\’s difficult to know which started first — stress or poor sleep. A study from the University of Pennsylvania (link is external) showed that losing just a few hours of sleep increases feelings of stress, anger, sadness, and exhaustion.
\”People tend to think that happiness is a stroke of luck, something that will descend like fine weather if you are fortunate. But happiness is the result of personal effort. You fight for it, strive for it, insist upon it, and sometimes even travel around the world looking for it. You have to participate relentlessly.\” ― Elizabeth Gilbert
reposed from Psychology Today
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