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Daily Dozen Exercises
November 16, 2009 | 
Author
Easy Steps for Holistic Health
PHYSICAL: DR. PAMELA’S DOZEN DAILY EXERCISES
1 . BREATHING EXERCISE Become aware of your breathing and focus your attention on inhaling deeply and breathing in tranquility, beauty and joy. Exhale slowly expelling all critical, negative and judgmental thoughts. Breathe deeply and completely. Repeat 3+ times. Good stress management and immune exercise .
2 . RELAXATION EXERCISE Schedule time for adequate sleep, rest, play, prayer, and relaxation time. These are essentials. Invest time each day for rest, and relaxation, include play and quiet prayer time. Count your many blessings and feel grateful for the abundance you have. This quiet time develops non -judgmental awareness that guides us to a rich reserve of vitality within, deepening our knowledge, trust and love of ourselves, strengthening our connections with each other, while inspiring us with a sense of the divine at work among us.
3. STRETCHING EXERCISES Stretch out all your muscles daily. Shake your legs and arms. Massage your feet once a day. Treat yourself to a massage. Stretch for the higher things in life. Recognize and nurture self-trust and self confidence. Be good to yourself (define and implement). Define and use your vast natural resources. Establish and implement a healthful, joyful action plan aligned with your highest choices. Support your body by using good posture. Sit as though you have just won 7 million dollars.
4 . BRAIN EXERCISE Fill up with positive, loving and constructive thoughts, experience the life you imagine.
5 . EYE AND EAR EXERCISE See and hear all the beauty and perfection in yourself and others . Consciously view beauty throughout the day and thank your creator for this awesome planet we live on.
6. FACIAL EXERCISE Smile, smile, smile. Exercise your smile muscles continuously all day long.
7. VOICE EXERCISE Speak kindly and express your hearts desires. Sing your favorite tunes. The power of thought is expressed in words/ language. Loving words of specificity + feelings (emotion) = Manifestation. Speak only about that which you choose to have come into your life. RECOGNIZE THE POWER OF CHOICE. You have an awesome power of choice as to what you speak about, what you put your attention upon, and the view you take regarding ANYTHING in your life. Say what you mean and mean what you say; WORDS CREATE .
8. HEART EXERCISE Heart -to-Heart love gives us power to harmonize our individual differences, creating happy and fulfilling relationships. Honor the person you are in relationship is doing the best he or she can in any given moment. Ask your heart, it always knows the answer.
9. SKIN EXERCISE Dry skin brush daily before your warm shower or getting dressed in the morning. Use a natural fiber dry brush to remove dead skin cells, improving circulation and reducing body tension. Keep your body, hair, nails and teeth clean. Wear colorful / comfortable clothing made from natural fibers to allow your skin, the largest organ, to breathe.
10. HEALTHY DIET Eat food closest to it’s whole, natural and fresh state. Offer your prayers of thanksgiving for each meal. Read labels: Reduce food consumption containing artificial ingredients & preservatives. Eat in a relaxed unhurried state, chewing each bite several time. Eat protein portion of your meal first. Empty bowels and bladder promptly when the urge arrives. Purified water is an excellent beverage. Fortify with fresh lemon or chlorophyll. Nourish your body with a diet containing plentiful supplies of simple, natural, unprocessed, unrefined foods. Include lots of fresh and raw fruits and vegetables, fiber, whole grains and purified water. Use foods that are grown in the same climate (near your home) (organically grown without chemicals when possible) and when in season picked fresh. Listen to your body, it is always talking to you, honor the messages you hear.
11. CARDIOVASCULAR EXERCISE Walk your dog whether you have one or not. Revise your beliefs to experience exercise as a natural joyous expression of self. Enjoy mother nature and the outdoors daily. Sit on Mother Earth, enjoy her and thank her for all her splendor. Leave your sunglasses at home. Brisk walking and or jump-rope / mini-trampoline, 11 minutes daily (Warm-up 5 minutes and wind down 5 minutes. Total time 22 minutes.) Fresh early morning air and sunlight is especially beneficial.
12. SLEEP 6-8 hours nightly. Sleep in a well ventilated room with circulation of fresh air. Sleep away from electrical appliances. Make your bedroom an oasis for rest, relaxation, and sleep. Above 11 exercises will ensure a restful rejuvenation and sweet dreams.
MASTER KEYS: PURIFICATION/REJUVENATION Copyright 1997 PAMELA ALBOHER-RAY PH.D.
EMOTIONAL
Give yourself permission to be loving and enthusiastic. Do something you love to do regularly.
Hug yourself and your loved ones daily.
Tell jokes and give complements freely.
Find ways to love and honor the people you are in relationship with and find passion / love in your work.
Feel your feelings, share your feelings with a friend, have a good cry if necessary.
Identify and transform any negative emotions by feeling this emotion, loving this emotion, knowing that by loving this emotion it turns in to its positive opposite.
Apologize to anyone you knowingly or unknowingly treated unkindly.
Comparing yourself to others is unnecessary.
Help yourself experience positive emotions such as Joy, Happiness, Pleasure & Peace by:
Singing and dancing and listening to your favorite music, and doing what you love to do.
Growing plants and flowers in your living space.
Doing childlike activities such as swinging in the park and playing with children.
Communicating with someone special to you. Going to and enjoying your favorite places.
Creating artwork with lots of color like coloring or painting.
Learning a new skill such as: cooking, sewing, auto repair or playing a musical instrument.
MENTAL
Be committed to your highest good and live on purpose. Regularly identify and review your goals.
Have a willingness to win and allow others to win (Win/Win )
Be and FEEL thankful.
Forgive yourself and others.
Make only agreements you intend to keep, clear up any broken agreements, and live your word .
Use your imagination and picture and experience yourself strong, beautiful, helpful, wise, happy, abundant, confident, and healthy. Live this picture you experience in your mind.
Keep a journal and communicate with yourself.
SPIRITUAL
Create regular intervals of quiet time to:
FEEL AND EXPRESS GRATITUDE . Ask and feel forgiveness. Continually count your blessings. Express your hopes and dreams. Discover your highest choices/priorities in life and live them. Feel your connection with your Creator. Experience your worries transforming into faith returning. Allow answers, inspirations, and divine guidance to come and feel them being received. Enjoy your guidance.
c. 2004 PAMELA ALBOHER-RAY PH.D.
Posted in Dr. Pamela's Favorites, Health Tips | 
Tags: Dozen Exercises, Holistic Health | 
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Prayers
Comfrey Flowers
Dear Lord, The Great Healer,I kneel before you knowing
every perfect gift comes from you.I pray… give skill to my hands, clear vision
to my mind, loving kindness and compassion to
my heartGive me sturdiness of purpose, strength to
lift up a part of the burden of my suffering
fellow human beings, and a true
realization of my privilege.With the simple faith of a child,
I may rely on you…. So be it,
AND it is good and it is so. AMEN
_____”We never know how high we are till we are called to rise; and then, if we are true to plan, our stature’s touch the skies.”
Emily Dickinson (1830-1886)
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Power of Language
Power of Language
THE POWER OF THOUGHT EXPRESSED IN WORDS AND LANGUAGE
The verbal communication we use with ourselves (internal dialogue) and with others is a very powerful food/tool for health. We can easily recognize exactly what our attention is upon and what our belief systems are by listening to our language. Our words, thoughts, and feelings shape our reality. We continually and constantly communicate our reality/perception verbally and non-verbally to ourselves and to others as we speak our internal and external dialogue. Where we place our attention, we are; and what our attention is upon we draw to us and we become. (“As a man thinketh in his heart so is he”). What are you speaking about? What is your attention on? What is manifesting in your life? We can listen very carefully and easily find out what our current reality is and discover what program the mind (our master computer) is playing. If it is not feeding and empowering, then we easily have the power to CHANGE IT NOW. Our beliefs communicated in our language shape our reality. One way we can discover what our beliefs are is to mind-map and see what words and thoughts pop out onto the page. Are the beliefs, thoughts, and words we are using in our computer program feeding and empowering TO ourselves and to the people we are in relationship with.?
Our perception (which we communicate with our language) shapes our reality and focuses and directs our energy. Our intention directs our energy. If our attention is on the half empty glass, what do we see? The half empty or lack. When our attention is on the half full glass what do we see? The abundance!! We are aligned with what we put our attention upon. Align yourself with your highest choices, your heart’s feelings, and the abundance in this world that is ever present.
Loving words of specificity + feelings (emotion) = Manifestation.
Speak only about that which you choose to have come into your life.
RECOGNIZE THE POWER OF CHOICE
YOU HAVE AN AWESOME POWER OF CHOICE AS TO WHAT YOU SPEAK ABOUT, WHAT YOU PUT YOUR ATTENTION UPON, AND THE VIEW YOU TAKE REGARDING ANYTHING AND EVERYTHING IN YOUR LIFE.
Say what you mean and mean what you say ; words create .
KEEP YOUR WORD AND LIVE YOUR WORD. Renegotiate any broken agreements with yourself and others. Establish a rapport with yourself, breathe, and continually reframe your words and focus, as necessary, to establish your alignment with your highest choices and purpose, feeding your body, mind, and spirit.
Eliminate the use of limiting language. Examples: I can’t ( state what you can do instead), I’m stuck, I’m never, I always (absolutes are not understood by the subconscious mind), It’s out of my hands ( state what is in your hands), I don’t know (I choose to know), I will try (I can), it’s impossible, it’s too hard, I can’t understand, I intend to, possibly I can [state only that which you are (and feel) positively aligned with], I want, I need (these words put the attention upon the lack), I must, I have to, and I got to (change to I can, I am).
Replace any lack with the language, perception, and feeling of abundance (half full glass). Use only positive, creative, loving, empowering, and compassionate communications to yourself and others. Speak in the first person personal tense (speak from the position of ownership of your communication), and make eye contact when you speak or are spoken to. Speak about only that which you choose to have come into reality. When in doubt always ask your heart, it always knows. Have a willingness to be a committed listener when someone is speaking to you.
Empowering phrases: I CAN, I easily can, I am, I have, I love, I enjoy, My choice is or I choose to, I confidently, I passionately, I trust, and I know.
We are fed physically, emotionally, mentall , and spiritually by the words we speak and listen. (because they represent the thoughts we have). Thoughts are energy AND LIGHT. LIGHT AND ENERGY is what makes the world go round. The subconscious mind is like a three year old child who interprets and translates literally and then manifests it. Think about a time when you confidently said I CAN and you did. AND HOW AWESOME IT WAS / IS !! Speak confidently and lovingly. Listen LOVINGLY and speak LOVINGLY AND CONSCIOUSLY, as the body is listening and gives us what we speak about and profoundly shapes our world.
_____________________________________________________________________
MASTER KEYS: PURIFICATION/REJUVENATION /MIND MAPPING
c 2005 PAMELA ALBOHER-RAY PH.D.
Posted in Dr. Pamela's Favorites, Health Tips | Tags: feelings, power of langage, words | Comments Closed
Quotable Quotes
"Aligned, personally masterful individuals not only create directly what they want,, they also create personal structures that are conducive to creating these results. In other words, when individuals have a vision of something they want to create, they self-consciously channel their life-force toward accomplishing that result. Simultaneously, they create structure which also channels their life-force toward that vision and reinforces its momentum." Leaders build organizational structures. ___C. Keifer, Leadership in Metanoic Organization p.184.
"By balancing our rational and intuitive abilities and accessing our imagination, we are able to reclaim many of the gifts that we left behind in childhood. In so doing, we can experience a sense of wonder at our own power to create new realities through our relationships and work." [S. Spencer, Canary p 249]
"If we accept that intuitive leadership is an important key to creating and manifesting a new vision for the ’90s, the first (and for some the hardest) thing to recognize is that we don’t sit down and figure out what the ‘new vision’ is to be. If there is anything at all to the concept of intuitive leadership, we listen to hear and we watch the inner images to see what the new pattern is to be. " ___Willis Harmon, 21st-Century Business: A background for Dialogue p. 22
"The essence of personal power is to be able to see clearly what you want to create and then habitually mobilize your resources to manifest that vision." [C. Kiefer p 180]
"The dance of this universe extends to all the relationships we have. Knowing the steps ahead of time is not important; being willing to engage with the music and move freely onto the dance floor is what’s key." Margaret Wheatley, Leadership and The New Science 1992 p 142
"I want to move into a universe I trust so much that I give up playing God. I want to stop holding things together. I want to experience such safety that the concept of ‘allowing’ trusting that the appropriate forms can emerge ceases to be scary. I want to surrender my care of the universe and become a participating member , with everyone I work with, in an organization that moves gracefully with it’s environment, trusting in the unfolding dance of order." [Wheatley, p 23]
"The world will not evolve past its current state of crisis by using the same thinking that created the situation."____A. Einstein
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Dr. Pamela’s Welcome
PAMELA’S GREETING
WELCOME to the North Star Health Center! I am delighted to present this website to you. Our Center shares important learning. Our company aspires to offer innovative pathways for health choices for building healthy community. Ralph Waldo Emerson said it so beautifully. “Health is your greatest wealth.” We can take responsibility for the quality of the journey we call life by making conscious choices to nurture our life force. Our level of fitness is the result of the nurturing of our many opportunities/blessings. Your choice to be healthy enriches the quality of life on this blessed planet Mother Earth. This resource offers choices for enhancing nutritional and health status. Health is as simple as living in harmony with nature. Health, happiness and peace of mind are your birthright. Claim them now and commit to a lifestyle that is aligned with fulfilling your highest choices in life. Celebrate Yourself and Your Living. I appreciate the confidence you are expressing in choosing North Star for your health supplies and services. We strive to warrant that confidence and delight in serving you. Look inside for a fine gathering of natural products, thoughtfully and prayerfully presented for your personal enrichment. Our joyful journey vibration ally reminds us of our own perfection. As we strengthen who we are in this moment we tap into the inner joy of being. Look inside for more information. Thank you for your continued support in creating and sustaining healthy goals bringing forth health, happiness and peace on this planet made manifest now.
“I am of the opinion that my life belongs to the whole community and as long as I live it is my privilege to do for it whatever I can …..
Life is no ‘brief candle’ to me. It is sort of a splendid torch which
I have got a hold of for the moment, and I want to make it burn
As brightly as possible before handing it on to other generations.”
_________George Bernard Shaw
Sincerely, Pamela Alboher-Ray, Ph.D. CCN. LMT
Lemonade Recipe
For A gallon:
8-10 Medium fresh lemons or limes (Buy the thin skinned lemons they yield more juice.)
8-10 oz Maple Syrup (Dark A or Grade B is best) North Star carries dark A / B syrup in quarts & gallons.
Dash of Cayenne Pepper (Aids in helping you stay cool and is great for circulation.)
1 gallon Purified H20
Pour out approximately 12 oz-16 oz of the purified water to make room for the maple syrup and lemon juice (the lemons will yield about 8-10 oz of juice). Add about an equal amount of maple syrup to the lemon juice or to what tastes good. You may decrease the amount of maple syrup according to your taste. Add your dash of cayenne pepper, refrigerate and ENJOY! This lemonade can be served warm or cool and is great with meals or as a snack all year round. Refrigerated lemonade will last 2-3 days. Opened maple syrup should be refrigerated. Dark A or grade B Maple syrup will use less maple syrup to taste and yield a great taste. You can freeze any leftover lemonade into ice cubes and use in a thermos to help stay cool during the hot summer months. The sip quart cups Rubbermaid makes are great for travel with water or lemonade. Buy 6. You can purchase an electric citrus juicer from one of the discount stores, like Walmart for approx. $15 which makes juicing lemons easy especially when making by the gallon.
For a single serving:
10 oz Purified H20
Juice from ½ fresh lemon or lime
1-2 Tb Maple Syrup (to taste)
Partial dash of Cayenne pepper (to taste)
Add together, pour over ice or serve warm.
Quantum Reflex Anaylsis
Rapid Assessment of the Body's Main Organ / Gland Control Points and Interference Fields For A Rapid Return to Optimal Health Status Read the rest of this entry »