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Welcome to your Inner Journey
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Movement is Medicine : Nine Steps to Help Harness the Healing Power of Physical Activity
by Carol Krucoff and Mitchell
Krucoff, M.D., Healing Moves
When most people think of medicine, they visualize something material like a pill to be
popped, a liquid to be swallowed or an injection to be endured. Some might also consider surgery, tests or procedures to be
medicine since these high-tech maneuvers can help diagnose and treat disease. But one of the most potent forms of medicine
isn't something you can buy at a pharmacy or get at the doctor's office. No one else can give you this medicine or perform
its magic for you. It's movement, simple physical activity that can have profound healing effects. And it's something only
you can do for yourself.
"Exercise is medicine" has become a popular slogan among health and fitness professionals.
In "Healing Moves: How to Cure, Relieve and Prevent Common Ailments with Exercise," we explore the latest scientific findings
about exercise's therapeutic power and present nine "healing moves" programs to help treat a wide range of common medical
conditions including diabetes, depression, asthma, arthritis, high cholesterol, heart disease, osteoporosis and cancer.
theme is that, in many ways, movement is an ideal medicine. It's extremely effective, free (or at least inexpensive), low
risk, abundantly available, socially acceptable and simple to do. When compared to traditional treatments, such as drugs and
surgery, the risk/benefit profile frequently is far superior. In our remote-control culture, movement is a perfect prescription
for prevention and treatment of America's epidemic of inactivity-related diseases.
Unfortunately, most adults approach
movement with the same aversion they express towards a hypodermic needle or the stinky, awful-tasting medicine we sometimes
have to swallow to "feel better." As children we didn't feel this way about moving our bodies. Kids typically view physical
activities like skipping, jumping and running as exciting play to be enjoyed. That's why we emphasize the importance
of making movement fun, taking the "work" out of workout and viewing exercise as enjoyable play. But even with this attitude
adjustment, becoming active in our sedentary society can be a challenge. In our hyper-busy, car-oriented culture, barriers
to exercise abound. It's not uncommon for neighborhoods to have no sidewalks or bike paths, for buildings to prohibit the
use of stairs, for parks and playgrounds to be unsafe and for electronic devices to automatically do everything for you--from
open doors to compact trash. Long workdays, difficult commutes and balancing family/job obligations leave many Americans chronically
exhausted, with little energy for anything more demanding than channel surfing.
We're not saying that becoming fit
and healthy is easy. But with the right attitude and the proper information, it can be fun. In fact, the time you spend moving
is generally repaid in full by the energy, relaxation, and pleasure that physical activity brings. Daily movement is much
more than a health responsibility, like brushing your teeth. It's a pleasurable, precious gift that people can give themselves.
Taking 30 minutes each day to be present in your body, to breathe deeply, and to propel yourself through space is one of life's
great joys, enriching body, mind and spirit.
To help you become--and stay--physically active, here are nine simple
1. Recognize that your body needs movement to be healthy. We know that when we're hungry we should eat, and
when we're tired we should sleep. But when we get stiff, achy and sluggish, we generally don't recognize these signals as
cues that our body craves movement. Instead, we misinterpret them as a need for rest, which makes us stiffer, achier and even
more sluggish. In our sedentary society, many adults have smothered their body's natural "move me!" impulses and have forgotten
that exercise is essential to health. So instead of always living "in your head," learn to take your awareness of out your
mind and into your body, so you can recognize the signals it sends you.
2. Make the active choice. In general, when
you're faced with the choice of moving more or moving less, move more. For example, if you approach an escalator alongside
a staircase, choose the stairs. If you have a choice between a leaf blower or a rake, choose the rake. Get rid of the negative
mindset of trying to expend as little energy as possible and adopt a "pro-active attitude" that eagerly looks for opportunities
to move: Park in the farthest spot, walk to the store, turn off the TV and dance.
3. Make a commitment to movement.
Design your own personal physical activity program, based on movement you enjoy, and schedule it into your week.
Understand the importance of attitude. If you say, "I can't," you won't. Belief in your ability to achieve your goals is one
of the most important predictors of success.
5. Avoid sitting for prolonged periods. Whenever you must sit for an extended
length of time, take regular stretch breaks and quick "walk-abouts."
6. Consider an exercise buddy--human or canine.
People who exercise with a partner are more likely to stick with their program. Friends and family members make great activity
buddies, or you can avoid the "human hassles" by walking with a dog. If you don't have a canine companion, borrow a neighbor's
pet or just walk your "inner dog."
7. Strive for balance. While it's important to keep moving, it's also crucial to
strike a healthy balance between exercise and rest. As with any medicine, it's possible to overdose on movement by doing too
much. How much is "too much" varies widely, depending on your health status and fitness level. In general, it's better to
do a modest amount of movement daily rather than knock yourself out with a big bout of exercise once a week.
that doing something is better than doing nothing. Many people think that if they don't have at least 30 minutes to exercise
it's not worth moving. Not true! Five minutes of calisthenics, three minutes of stretching, a two-minute walk, even a 30-second
deep breath all can contribute to better health.
9. Find the joy. Let go of thinking how you're going to look from
the exercise you're doing today, and just go outside--or inside--and play.
Healing Moves: How
to Cure, Relieve and Prevent Common Ailments with Exercise by Carol Krucoff and Mitchell Krucoff, M.D.
The Healing Power
of Exercise: Your Guide to Preventing and Treating Diabetes, Depression, Heart Disease, High Blood Pressure, Arthritis and
More by Linn Goldberg and Diane Elliot
Exercising Your Way to Better Mental Health - Combat Stress, Fight Depression, and
Improve Your Overall Mood and Self-Concept With These Simple Exercises by Larry M. Leith
© 2001 Carol Krucoff and Mitchell
Carol Krucoff is an award-winning journalist and founding editor of the Health Section of The Washington
Post. Certified as a personal trainer by the American Council on Exercise, she holds a second-degree black belt in karate,
runs, lifts weights and practices yoga. Mitchell Krucoff, M.D., F.A.C.C., is an associate professor of cardiology at
Duke University Medical Center and is internationally recognized for his pioneering research in computer-assisted heart monitoring,
new modalities of coronary revascularization and applications of alternative and complementary therapies in patients with
heart disease. The Krucoffs are authors of "Healing Moves: How to Cure, Relieve and Prevent Common Ailments with Exercise,"
published in May 2000 by Harmony Books, a division of Random House. For more information, visit the Web site: http://www.healingmoves.com
Who am I?
An Intuitive Exercise
by Laura Peterson
What is intuition? It is the ability to get a
sense, vision or feeling about someone or something. Intuition communicates with us through symbols, feelings and emotions.
It usually does not speak to us in clear language. For example, an elevator door opens and inside stands a stranger. Before
you step in the waiting elevator, the hair on the back of your neck stands up. This is fear, this is intuition. Should you
get in the elevator with this person?
We all have intuition. I believe we are born with it. We use it as children –
we do not know any better. We go on our instinct or gut. But as we grow older and our rational and reasonable mind develops,
we lose touch with our intuition. We ignore it, cast it aside – forget about it. But like an out-of-shape muscle, intuition
can be strengthened and exercised back into shape.
The easiest method is through concentration and deep breathing.
By focusing on an object, relaxing, and taking deep breaths, we can retrain our minds to let our intuition surface. When we
concentrate on a single object, once a day, everyday, and block out our rational mind, we begin the journey to get back in
touch with our intuition.
The following is an exercise that will show you how your intuition operates. The exercise
will help you get in touch with the real you. All you need is a quiet room, comfortable chair, paper and pencil and/or tape
recorder. You will be answering three questions – take as much time as you need. Do each question in order – do
not read ahead.
First of all, get comfortable, sit down, relax and take 3-4 deep cleansing breaths. Look at an object
in the room, focus, concentrate, block everything else out. Do this as long as you can, at least 3-5 minutes. Answer the following
questions in order. Question 1: Now, close you eyes (if you like) and write down or tape record everything that comes to your
mind – how you are feeling, what you are tasting, noises you are hearing and memories or pictures you visualize. Write
everything down, no matter how insignificant. Don’t push yourself – let the impressions come to you.
example – When I did this exercise, here is what I wrote: I hear the dryer. The clothes spinning around, humming, monotonous.
I hear my breathing. I’m tired. I see myself standing on a street corner in Chicago when I was in my 20’s waiting
for the bus to take me downtown to work. I remember my apartment on Cleveland Avenue – my roommate was an actress/waitress.
I felt lost – I hated my job. I kept waiting for success, trying to figure out the right job for me.
walks up to me, he is a hairdresser, and he starts talking to me. I tune him out. I do not like him. I pretend to listen.
Two or three buses pass us by filled with passengers. Another bus comes – 151 Sheridan, we get on the bus - standing
room only - the landlord is still talking. The bus roars as it pulls away from the corner. I have a long navy blue wool coat
on buttoned up to my neck. I look out the window, the sun is shining, and the sky is blue with white clouds. I see a homeless
person lying face down in Lincoln Park on the green grass; his is either dead or sleeping. I wish I were at the park instead
of going to a job I do not like, I think.
Question 2:Write down or tape record your good qualities, strengths, talents,
skills, abilities, whatever you enjoy doing - are good at, etc. Try and be as detailed as possible. For example – Here
is what I wrote when I did this exercise: good writer, good listener, perceptive, creative, sensitive, empathic, problem-solver,
hard worker, smart, educated, published writer, go-getter, leadership skills, committed, can think "outside of the box", computer
skills, love my children, love my home and community, desire to help others, notice when other people are suffering - can
feel their pain, gentle, kind, giving, knowledgeable, quiet and friendly.
Questions3: Describe in detail what you do
for a living, or just do right now, even if you are a student, unemployed or homemaker. For example - here is what I wrote
when I answered this question: take care of family; clean house; wash dishes; do laundry; run errands; shop; try to start
my own business selling cosmetics to beauty parlors, friends, family and over the Internet; read; eat too much; help my daughter
with homework; cook meals; volunteer at school; and teach Sunday school.
Now that you have answered all three questions,
compare and analyze the answers. Find similarities and dissimilarities between the three answers. Where in your life is harmony.
Where is there discord? For example - here is my analysis when I did this question: I noticed from questions #1 and #3 that
I was seeking success. I felt trapped, lost, and I did not know what I wanted. Also, I do things for other people and not
for myself. I meet other people’s needs but not my own. I also noticed a lack of freedom. The passing busses represented,
life passing me by. The navy coat, meant that I feel restrained, buttoned-up and that I cover up my true feelings. I interpreted
the bus ride as feeling lost in a crowd, being taken to a destination that I did not want to go. The monotony and noise of
the dryer, bus and hairdresser talking represented the monotony of my life and the noise of my head. I feel a lack of success.
The homeless person I saw and not helped meant that I am not following my desire to help others from question #2.
#1& #3 also signify loneliness. My pretending to listen to someone I didn’t want to be around, signified that I
go through life listening to authority figures, even ones I do not respect, instead of myself. In addition, I don’t
speak up. I am not myself. I go through life pretending - going through the motions. The park, blue sky and sunny day represented
my desire for freedom. The thought of my ex-roommate following her hearts desire means that I am not.
#2 I learned that I should use my listening skills, writing skills, intuitiveness, perception, empathy, kindness and leadership
skills to help other people. I also love my children. I stay at home and take care of them. This is the harmony or balance
in my life. As far as a job or a business, I realized that selling cosmetics is not truly helping people, it is only to make
money. So I decided from this exercise that I am an intuitive (I have always known, but was in denial) and that I should use
this ability to help others - through listening and writing. Seeing the hairdresser that I did not like could represent that
trying to sell cosmetics to beauty salons may turn out negative. I am probably not going to be successful.
is an Intuitive Counselor and a free-lance writer. You may contact her by email firstname.lastname@example.org or by mail for private
Itasca, IL 60143
I know you won't get this
until Frances has blown through but figured I would do it when I had a second.
Re EFT, I believe it works
well, but at the same time, I feel that it focuses on the negative aspects of stuff. For many of my issues, there
are not really negative (well not emotionally charged negative issues) surrounding them. They are small issues that
just need a tweak in perspective. I am WAY open to new positive ways of thinking but at times I just don't see them
in the moment. I will continue with the EFT but feel there is something out there similar to EFT but which focuses
on the positive (more in line with Abe and affirmations).
I absolutely LOVE your redo
of my affirmation :)
"EVEN THOUGH I HAVE
EXPERIENCED FEELINGS OF ABANDONMENT AND LACK OF LOVE, I FULLY LOVE AND ACCEPT MYSELF RIGHT NOW AND KNOW THAT I AM TOTALLY
LOVED AND SUPPORTED ON ALL LEVELS OF MY BEING. I CONSCIOUSLY CHOOSE LOVE TO REIGN IN MY LIFE EXPEREINCE, PAST, PRESENT
will be replacing the one I have on my index card to the one you have there. It is very love and light filled :)
LOL okay you and I are definitely on the
same wave lenght where the affirmations are concerned. I feel that things are going to grow further in that direction.
Thanks for your help and feedback and I
am so happy, in advance, that you are back and safe :)
Light and Love,