I am seen. I am noticed. I am valued. I am included.

I am seen. I am noticed. I am valued. I am included. - Jen Merkel Holistic Hypnosis and Wellness

Transformation Tuesday Affirmation

This affirmation is from my daily personal practice. As our final affirmation Tuesday of self-care & balance month, I am happy to share with you, dearest readers, as a reminder that:

You are seen.
You have a valid right to hold the space you occupy, and you own that space. No one has a right to remove you if you don’t want to leave.

You are noticed.
Others are aware of you, and you have the power to control how they view you by your actions and words.

You are valued.
You bring something unique to every situation. Your thoughts and ideas are your own, and they contribute to the group energy and collective consciousness.

You are included.
You are an important part of the Universe. You are an important part of the World. You are an important part of your community… your family… your friend group… your workspace…

I am seen. I am noticed. I am valued. I am included.

I first wrote this affirmation because I was feeling left out and undervalued. Using this affirmation daily has helped me to feel an increased sense of value and I hope you, too, will find that power for yourself.

As a Certified Hypnosis Practitioner, I help people train their brain to think differently so they can break old, unwanted patterns. Book your free consultation and assessment online.

Jen Merkel Holistic Hypnosis and Wellness

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Book Recommendation: Being in Balance by Dr. Wayne W. Dyer

Book Recommendation: Being in Balance by Dr. Wayne W. Dyer - Jen Merkel Holistic Hypnosis and Wellness

Being in Balance: 9 Principles for Creating Habits to Match Your Desire

Since I’m talking about balance and self care this month, I would be remiss if I didn’t take the opportunity to write about a book by one of my favorite authors, the esteemed Dr. Wayne W. Dyer.

Dr. Dyer passed away in 2015, however his spirit lives on in the hearts and souls of those who resonated with his thoughts, ideas, and advice. I count myself among them, as his books and recordings were a large part of my own spiritual growth when I was just starting out. They continue to be so to this day.

Being in Balance: 9 Principles for Creating Habits to Match Your Desire is not a simple platitude-filled book about manifesting. It carries far greater impact than the mainstream, which is why it continues to be a top-ranking read 14 years after its original publication.

In Being in Balance, Dyer combines his own sage advice with quotes and teachings from leaders who helped him along on his own spiritual journey. He uses these ideas to help the reader restore themselves to their natural balance.

Quote from the Introduction of “Being in Balance” by Dr. Wayne W. Dyer

How this book helped me find balance

I began reading it during a time of new beginnings. I had moved past (most of) the resentment I was holding for my ex-husband. Celebrating my one-year anniversary at my new job, I was fairly well established at the company. And I had just moved from a temporary apartment in a dodgy area of the city into a townhouse located in a community with a very warm and welcoming vibe. Texas was finally starting to feel like “home” to me. But now what?

I had closed a lot of chapters on what I didn’t want in my life, and now it was time for me to focus on what I did want.

I was staring at a blank canvas

When this happens, it is incredibly easy to fall into a routine of “get up, go to work, get home, go to bed.” But I wanted to be more deliberate about my future life, and so many of the teachings in Dyer’s book resonated with me. They made so much sense – on a soul level – that I knew them to be truths. And they caused me to care enough to act upon them and focus my thinking in the most positive ways.

Just scanning some of the chapter titles gives you an idea of the type of impact Dyer’s ideations can have on one’s life:

  • An Infinity of Forests Lies Dormant Within the Dreams of One Acorn
  • There’s More to Life than Making It Go Faster
  • You Can’t Discover Light by Analyzing the Darkness

Although I read this book during a transitionary period, it provides universal wisdom and advice, and can serve as a formidable guide no matter what your current point life, or what your state-of-mind.

Book Recommendation: Being in Balance by Dr. Wayne W. Dyer

Being in Balance is currently on sale for only $1.99 in the Amazon Kindle Store!*

*At time of posting- affiliate link

As a Certified Hypnosis Practitioner, I help people train their brain to think differently so they can break old, unwanted patterns. Book your free consultation and assessment online.

Jen Merkel Holistic Hypnosis and Wellness

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All About the Pagan Lifestyle

With Bear and Wendy from Artio Artisanals

In this episode we welcome special guests Bear and Wendy Griffin from Artio Artisanals to discuss how they incorporate Modern Paganism into their lives and livelihood. We chat about Pagan traditions, core beliefs, and how Paganism has brought them many blessings. Visit http://artioartisanals.com to learn more – Hail Artio!

As a Certified Hypnosis Practitioner, I help people train their brain to think differently so they can break old, unwanted patterns. Book your free consultation and assessment online.

Jen Merkel Holistic Hypnosis and Wellness

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Affirmation: I use only kind words and gentle thoughts with myself

Affirmation: I use only kind words and gentle thoughts with myself - Jen Merkel Holistic Hypnosis and Wellness

What you say out loud becomes your reality. That’s why it’s so important to treat yourself with kind, gentle words and thoughts.

The next time you catch yourself saying something self-deprecating or even just thinking that you screwed up somehow, change that thought into something kind and say it out loud to yourself.

You shape your future with words and thoughts, so choose them very carefully.

Affirmation: I use only kind words and gentle thoughts with myself

Say this affirmation out loud three times to make it your truth.

As a Certified Hypnosis Practitioner, I help people train their brain to think differently so they can break old, unwanted patterns. Book your free consultation and assessment online.

Jen Merkel Holistic Hypnosis and Wellness

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How to achieve work/life balance when you’re working from home

How to achieve work/life balance when you're working from home - Jen Merkel Holistic Hypnosis and Wellness

The words work/life balance first started being tossed around in the 1980s when the women’s movement really took off. Women were hitting the workforce in droves, but were still expected to keep things up to par at home. Many women seemed to “have it all” but in reality, they were sacrificing their own well-being by trying to “be it all”.

Things haven’t changed much in 30 years, have they? At least not with the women I know! So many of my clients are spending so much time making sure things are running smoothly at the office and at home, they have no time to rest.

Now with millions of people working remotely on a long-term or permanent basis, it is even more difficult to separate the two.

But balancing your office life with your home life is only as difficult as you let it be. As with many things, it all amounts to expectations. You may start by asking yourself…

What expectations am I putting on myself?
What expectations are others imposing on me?

These expectations may or may not be realistic, but either way, eliminating the habit of trying to have it all, or take care of everything and everyone is only going to result in disappointment and a very unhealthy “you”. And chances are, you are already dropping the ball somewhere – so why not be more mindful of what you’re actually dropping? And where?

Finding work/life balance has many benefits

When you seek to obtain work/life balance, not only will you find yourself being more productive at both places, you’ll also be giving people the gift of your undivided attention. When you successfully separate work and home life, you’re allowing both to get the best version of you.

How to achieve work/life balance when working from home

How to achieve work/life balance when you're working from home - Jen Merkel Holistic Hypnosis and Wellness

Have a designated “office” – even if it’s a TV tray and folding chair

Set up an area specifically for work – whether it’s an entire room or just a desk in the corner of the living room. Keep all your work equipment and papers there, and especially your to-do list.

Ensure that your family knows that when you’re in your designated workspace you’re off limits. But also make sure you take short breaks every 1-2 hours to address any needs they may have that can’t wait until the end of your workday.

No matter how tempting it may be, refrain from using your kitchen table or living room sofa as your workspace. Keep those areas only for use during leisure/family time!

Close up shop at the end of the work day

Literally purchase or even just make a sign that says CLOSED and place it on top of your computer at quitting time. I recommend shutting down your computer at the end of each work day so you aren’t tempted to view it during family time.

Temper technology

It can be really tempting to check work emails at home, and vice versa! But again, your goal here is to find balance, right? I recommend setting up your work email with a different app from your personal email. Check work email during work hours, and personal email during personal hours – and don’t cross over!

How to achieve work/life balance when you're working from home - Jen Merkel Holistic Hypnosis and Wellness

What can you delegate or outsource?

Assign more tasks to others, whether that means giving your assistant more responsibility or imposing a new family rule that everyone does their own laundry. Not only are you freeing up yourself for more important things, you’re giving them opportunities to learn and grow.

Start getting your groceries from a shopping service. Subscribe to a home-delivered meal plan. Hire a lawn service, a house cleaning service, house cleaners… there are apps and services for all kinds of tasks that will help you free up time by outsourcing. Why spend time scrubbing a toilet when you could be cuddling with your kids?

Most of all, abandon perfectionism

Don’t beat yourself up if you don’t “get it all done” – some days you don’t have to be “good” – you just have to be “good enough”. Don’t put so much pressure on yourself and always remember, you’re only human!

As a Certified Hypnosis Practitioner, I help people train their brain to think differently so they can break old, unwanted patterns. Book your free consultation and assessment online.

Jen Merkel Holistic Hypnosis and Wellness

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Affirmation: I allow the Universe’s perfect balance to flow to, and through me

Affirmation: I allow the Universe's perfect balance to flow to, and through me | Jen Merkel Holistic Hypnosis and Wellness

Note to self: Stop fighting the Universe!

Do you ever feel like…

  • you’re always fighting an uphill battle?
  • no matter how hard you try, things just don’t seem to go the way you want them to?
  • you’re trying to steer a ship that’s just constantly out of your control?

Here’s a news flash…

The Universe is in control… and it’s all going to be OK

The Universe is ALWAYS in control. The good news is – it’s always going to turn out for the best. So instead of fretting about how things are unfolding, sit back, relax, and let the Universe take over. It’s not your responsibility! Just put that ship on cruise control, and enjoy the ride.

Affirmation: I allow the Universe’s perfect balance to flow to, and through me

Say this affirmation out loud three times to make it your truth.

If you’re feeling like you’re losing control of a situation and need help getting through it, hypnosis can help! Schedule your free, no-obligation consultation and assessment today.

Jen Merkel Holistic Hypnosis and Wellness

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How to know if you’re out of balance

And what to do about it!

How to know if you're out of balance and what to do about it! Jen Merkel Holistic Hypnosis and Wellness

Why is balance important?

When a person is in balance, they have better control of their emotions, are more calm, and generally happier.

The Universal Law of Balance says that If we have too much of one thing, we do not have enough of another. When the scales are tipped too much to one side, the other side will suffer.

Getting back into balance is a form of self-care.

Signs you are out of balance

Are you experiencing any of these indications of imbalance?

  • Illness, fatigue, just generally feeling “out of sorts”
  • Low motivation
  • Dizziness, clumsiness, tripping over “nothing”, dropping things
  • “Checking out” – not caring
  • Insomnia, excessive mind chatter
  • Migraines or chronic headaches
  • No time for socializing
  • Feeling like you’re losing control of your life
  • Snapping at people, short tempered

If you have a medical condition, seek the care of a health professional. The information in this article is not intended to be, nor should it be considered as medical advice.

How to know if you're out of balance and what to do about it! Jen Merkel Holistic Hypnosis and Wellness

Here’s how to bring yourself back into balance

Recognize

Having self-awareness that you are out of alignment is the first step – but it’s also important to stay mindful and do a self check-in throughout the process.

Analyze

Dedicate some time to analyzing the areas of your life that are out of balance, and write them down along with their counterparts. For example:

too much work = not enough fun
too much reality = not enough mystery
too much order = not enough creativity
too much giving = not enough receiving
too much clarity = not enough dreaming
too much intensity = not enough frivolity
too much predictability = not enough spontaneity
↔ This goes both ways! ↔

You may opt to put your list up as a self-reminder, or include your thoughts in a journal. Either way, putting the information on paper turns a thought or idea into something tangible, bringing it to life.

Plan

Now that you know the areas you need to focus on, take some time to think about how you can bring more of what you’re lacking into your life. You may have to get creative a bit, but don’t let your fears keep you from breaking outside the box.

Take deliberate action

Now that you have a plan, put it into fruition. The most important thing to keep in mind is to be deliberate about it. When we’re out of balance, it’s often because we are on “coast”. Being deliberate about being balanced is going to be crucial.

Lather, rinse, repeat

Being out of balance is a chronic situation. You’ll have to keep repeating the process, and as time goes on you may find that you become imbalanced in different ways than you had in the past.

I recommend setting a reminder on your calendar based on a timeline that works for you. I personally use the solstices and equinoxes to re-evaluate my own balance level. Because these days align with the change of seasons and the astrological calendar, their timing is perfect for making self-care adjustments.

If you think you might need to do this more often, you could make it part of your new moon manifesting ritual. Or do your self-check during one of the quarter moons when it is perfectly balanced between light and dark.

How to know if you’re out of balance and what to do about it!

As a Certified Hypnosis Practitioner, I help people train their brain to think differently so they can break old, unwanted patterns. Book your free consultation and assessment online.

Jen Merkel Holistic Hypnosis and Wellness

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All About Ghosts

Spiritual Basics Podcast Episode #18

It’s October so we start out talking about our favorite ghost movies. Then we delve into everything about ghosts: How to know if you have them, how to communicate with them, how to get rid of them, and what NOT to do! Jen rounds out the show with ghost stories from her three favorite haunted places: The Winchester Mansion in San Jose, California, The Hotel Monte Vista in Flagstaff, Arizona, and The Alamo in San Antonio, Texas.

Please support us by subscribing to our YouTube channel! You can also listen on Spotify, iTunes, Google Podcasts, Stitcher, and wherever else you listen to podcasts.

Jen Merkel Hypnosis on YouTube: https://www.youtube.com/channel/UCtXlnbtmZy_vnZAeAv1FifA

April Darley on YouTube: https://www.youtube.com/channel/UCKPYPaSGjPOWWgdI9PNc4JQ

Please send your questions to spiritualbasicspodcast@gmail.com or visit our website http://spiritualbasicspodcast.com.

Affirmation: I take time to practice self-care because I know it’s important to my wellbeing

I take time to practice self-care because I know it's important to my wellbeing - Jen Merkel Holistic Hypnosis and Wellness

It’s important to take time out for self-care so you can be the best version of yourself.

Many of my clients spend so much time caring for others that they often neglect their own self-care. I find that this is typical for women, especially empaths and those who have a role as a mother. Besides working full time, they care for a household, children, a partner, pets, and often their elderly parents. By the end of each day they are completely exhausted and stressed out.

It makes me sad to think that these women have nobody caring for their needs. I often remind them that if nobody is looking out for them, they need to take charge and look out for themselves.

After conversing with one client recently, I suggested she hire a caretaker to come to her home and spend time with her ill father for a couple hours each weekend so she could get out and enjoy some time alone, enjoying a favorite hobby. She did some research and found a local organization that will do this at no charge. She thanked me profusely for the suggestion, saying it’s been like a lifesaver for her sanity. I could see the relief on her face, it was as if she was 5 years younger!

What can you outsource right now, will will allow you to take time for yourself?

I take time to practice self-care because I know it’s important to my wellbeing.

Say the affirmation above three times out loud to make it your truth.

Hypnosis has been proven to boost self-confidence, release unwanted emotions, and help people on their path to a healthier lifestyle. Schedule your free consultation and assessment today.

Jen Merkel Holistic Hypnosis and Wellness

Add positive vibes to your in-box: Sign up for my wellness newsletter!

11 ways to practice self-care

11 ways to practice self-care - Jen Merkel Holistic Hypnosis and Wellness

DIY holistic wellness tips for a well-rounded self-care practice

Holistic wellness means caring for your whole self: Physical, emotional, intellectual, and spiritual. To ensure your well-rounded health, I’m sharing some of my favorite tips for self-care.

11 ways to practice self-care

1. Do a heart chakra healing meditation

The heart chakra is located in your heart center, and is associated with unconditional love. When you meditate, do so with the intention of healing your heart chakra: finding forgiveness, unconditional love, and acceptance of yourself and others. Although a self-love meditation is awesome for this specific purpose, any type of meditation is fantastic for self-care.

2. Make a date with your “self”

Get your calendar out and set one hour aside per week, just to focus on you. That might mean doing a facial mask while soaking in the tub, getting a mani-pedi, reading a favorite novel, venturing out for a nature walk, or dinner and a movie by yourself. I enjoy doing these types of things alone because I don’t have to worry about having to share my fries, negotiate which movie to see, or who is going to drive. I strive to have a balance of things that keep me mentally stimulated, and those that are more indulgent “fluff”.

3. Unplug

Ensure you have sufficient time away from your screen to shift your focus away from work, stress, the news, social media drama, and electromagnetic fields (EMFs). By cutting down on screen time, you’re likely to find that you sleep better and have less stress throughout the day.

11 ways to practice self-care - Jen Merkel Holistic Hypnosis and Wellness

4. Be OK with being alone

You cannot be dependent upon others for your own happiness. Especially if you are in a committed relationship, you need to have your own identity so you can contribute to its growth and avoid stunting your own. The healthier your relationship with yourself, the healthier your relationship with others is going to be. If you’re struggling with self-confidence and your identity, hypnosis is an effective way to overcome this.

Suggested: Being alone doesn’t have to be lonely

5. Get a good night’s sleep

As found in many notable studies, the amount of quality sleep you get affects your ability to learn, memory skills, mood, and overall physical and mental health. Most adults need between 7-9 hours of restful sleep per night to maintain a healthy balance. Having trouble sleeping? Try one of these crystal recommendations.

6. Care for your body by consuming pure, healthy foods

We are so fortunate to live in a time when organic, free-range, grass-fed food and personal products are widely available, even in traditional grocery stores. Most often these healthy, natural foods are priced reasonably, and I’ve even seen where they are sometimes cheaper than their ‘regular’ versions. Consuming seasonal food from local sources will be fresher and healthier as well helping support the farmers and small businesses in your community.

7. Get zhuzhed up, even if you have nowhere to go

I’ll be the first to admit that I need improvement in this area. In all honestly, if it’s a “day off” from clients and I’ve got nothing going on, you’ll probably catch me sans makeup, wearing an old, holey t-shirt and leggings. But I’m trying to get better about this because I know that when I look good, I feel good! So you’re my witness… I’m vowing to, every day, apply at least minimal makeup and dress in an outfit that I look good in, even if I have nowhere to go. Major props to my fabulous friend Jackie (IG @jackiesellsmiami) for her inspiring post.

11 ways to practice self-care - Jen Merkel Holistic Hypnosis and Wellness

8. Drink your water!

According to the National Academies of Sciences, Engineering, and Medicine, the average recommendation for water consumption is 2.7 liters (91 oz.) for women and 3.7 liters (125 oz.) for men. Of course, there are other factors to consider, but as a general rule drinking your “8 glasses” will cover it.

What kind of water are you drinking? I prefer to drink pure spring water, because it’s natural and from the Earth, and doesn’t have the drug fluoride which is added to most public tap water.

9. Make time for spiritual growth

That may take the form of meditation or prayer, reading something from your favorite guru, walking a labyrinth, or any other activity that will help you to grow spiritually. When I was first starting out on my spiritual journey, I attended development classes organized by a local medium. Not only did I learn from an experienced teacher, I was also connecting with other like-minded people in my community. My Spiritual Development Program combines hypnosis with activities targeted to your specific goals.

11 ways to practice self-care - Jen Merkel Holistic Hypnosis and Wellness

10. Release what no longer serves you

This can take the form of physically decluttering old clothing, books, décor, and any other possessions that no longer “spark joy”. But it’s also important to do a healthy emotional release – getting rid of any feelings of guilt, insecurity, jealousy, mistrust, lack of confidence, and other self-harming emotions. My favorite ways to accomplish this are using positive affirmations and hypnosis.

11. Get physical!

I’ll be honest, I am not a fan of “exercise” and you’d never find me in spinning class doing a hard-core workout. Most days I’d rather just lay on the couch and be lazy, yet I don’t really like the idea of having it become a repeated pattern. I know that making a regular practice to do something that moves muscles and joints is the best choice for my health, so I’ve found a couple non-demanding things that I actually find enjoyable:

  • Yin Yoga is a practice where most of the poses are floor-based and held for up to 4 minutes or more. It’s not “easy”, but it is slow-moving and each time I do it, afterwards I feel like I’ve had a massage: relaxed clarity.
  • Dance party for 1. Turn up the tunes and dance like no-one is watching… because NO ONE IS. Except maybe your judgmental Corgi.
  • When I picture Qigong in my head, I visualize a grassy area filled with loosely-clothed senior citizens, moving slowly to some meditative music while a voiceover reads off a disclaimer about the side effects of the latest prescription drug. But once I got over my pre-conceived notions (translate: fear that practicing it will make me an “old person”), I realized that it’s actually a tremendous way to combine healthy stretches, breathing techniques, and meditation.

What’s your favorite way to care for your “self”? Let me know in the comments!

Hypnosis has been proven to boost self-confidence, release unwanted emotions, and help people on their path to a healthier lifestyle. Schedule your free consultation and assessment today.

Jen Merkel Holistic Hypnosis and Wellness

Add positive vibes to your in-box: Sign up for my wellness newsletter!