Letting Go, and Be Happy!

 

Letting Go.

 

I’m going to start with a short story from a book

  [“Called 15 ways to be a Happier You.”.Tia –Chi  Chi Kung]

By Peter Chin Kean Choy.

Quote.

Feeling bad may not have been a conscious choice, But what about feeling bad, about feeling bad?

A businessman came to see me and shared how everything around him had collapsed. He was financially bankrupt, his relationships had broken up, bills and debts flooded his desk. On top of that he was an alcoholic and his health was poor.

As the seconds ticked by, John recounted his miseries again and again. It was like a vicious wheel, everything he thought he shared revolved around the centre of his suffering. As he talked, I pointed to my watch and commented, ‘John, no one could deny you the right to feel that you are in a bad situation. And now…. You were in a bad situation… each moment passing by, you have a choice how to choose to be….now and now… and now, three seconds have just passed by…. how you choose to be now is your choice..

He listened, he took some deep sighs and realised—perhaps for the first time in his life—that he had this freedom of choice. He replied, ‘I think I know what you are saying. It is like compounding interest in the bank. Each moment of negativity can be compounded’.

I responded, ‘You’ve got it John, You could feel bad about having felt bad and the next moment, you could feel bad about feeling bad about having felt bad, about having felt bad…Or  you could actually release that old pattern and start anew this moment… and this moment.. and this moment now.”

End Quote.

 

There is a John inside all of us who at one time or another gives up hope and feels really down. If you are in such a situation now, gently accept how you are feeling. You did the best you could. Your bad feelings of feeling bad about feeling bad were simply your way of coping with the situation and you want the situation to get better.

Here is a visualization for you to do..

You are your own inner gardener with the ability to compost your negative thoughts and feelings,

Visualise that you are sitting in a beautiful garden.. See all the beauties of this garden See all your blessings and give thanks for them Then..See to one side of you beautiful garden in the corner some magic compost bins.

They are always here to use, day or night. All you have to do is your letting go exercise.. Imagine you are letting go of any negative feelings by placing them gently into your compost bin. Know that over a period of time your bin will turn all those ugly thoughts and transform them into a rich ‘black Gold’ to once again enrich and make your garden grow. Knowing that through your experience you will be stronger. Trust that once you have put the negative thought into the bin it will be dealt with.

If you are not a gardener.. Then why not visualise a huge Angel hand.. and you place all  your worries and negative thoughts into Gods hands. And it will be taken and dispersed of as the angels feel fit.

H.A.P.P.Y.

H.A.P.P.Y.  Me being Happy..

Also clearing out the old and making way for the new.. Recycle all the things you no longer use, give them away or give to charities.. see how good it makes you feel.

Start a garden.. it doesn’t have to be a big one, potted plants, a herb garden. Compost your own vegetable wastes. Feel good about making something grow, And then let that feeling grow inside of you.

Lupins in the pots and along at the end some Dahlias and Gladioli,  for cut flowers in the autumn. Behind you can see the rows of garlic which was planted as cloves in October now growing.

Lupins in the pots and along at the end some Dahlias and Gladioli, for cut flowers in the autumn. Behind you can see the rows of garlic which was planted as cloves in October now growing.

Watch a funny film. Laughter is truly a magical medicine. There are many ways of ‘Letting go’.

I am re-learning again to let go of all the feelings and emotions that I have let build, which I know has contributed to letting the ‘stress’ build which I know has made me feel ill.

One of the first Qi Gong Exercises is to find your peaceful happy self by releasing and letting go…..  Even if you do not know how to do Qi Gong.. You all know how to breathe..

Breathe in deeply and evenly and as you breathe out release and let go.. Put all your problems into that bin or into God’s hands and you will soon find how lighter you will feel… I imagine all my problems as grey particles or smoke coming from within as I breathe out. Why not give it a try and see how you can Breathe yourself to a more peaceful and happier you.

Have a Wonderful Weekend

~ Sue~ 

Photobucket

When the Universe Speaks I Listen ~Part 3.

“And, when you want something, all the Universe conspires in helping you to achieve it.”

-Paulo Coelho-

Playfulness Art by Sue

Playfulness Art by Sue

Sometimes it maybe hard to see what is in front of us, especially if we turn a blind eye to the promptings of our inner selves..  As I read The Journey™ I was nodding along, thinking how I too had explored many avenues of self healing over the years.  Which can be found in amongst my Soul Journey series.. I no longer suffered from Raynauds disease, I was no long in constant fatigue or pain from Fibromyalgia. I had done a lot of healing work.. Plus I still had regular acupuncture as top ups  which concentrated upon problem area’s.. But even my therapist  had not helped my digestive issues heal completely..   

So was the Universe conspiring to show me how I still needed to work upon my inner self some more?  Having a digestion problem of acid reflux and discomfort, I wondered what was not sitting right with me.. What was it I was finding hard to digest? And why would I be reading this book right now?

The Universe had been helping, nudging me along since January if I’d really thought about it.. My Falling so hard on my Chin: I recognize my own true worth.- Sprained wrists: Louise L. Hay says Sprains represent anger and resistance, not wanting to move in a certain direction! What was I not grasping? as for weeks my wrists could not hold the weight of a pan without pain.. Was I angry? or was I resisting still my decision to retire?  I posed myself these internal Questions as I listened for the answers. 

 I had hospital tests done last year all proved negative so no worries there. So I had proceeded to altering my diet.. Cutting out Gluten and my diet got a boost in March as my daughter gifted me the Deliciously Ella Cook Book for Mother’s Day with lots of Goodies from her Health Food Store to get me started in cutting sugar out of my diet also..

So I began eating more Salads everyday for lunch, more fruit and Nuts, And my Veggies in the evenings with our evening meal we always had. Making  myself a healthy Green Smoothie most days using recipes from Ella’s book… And I truly did and do feel more energised because of it… Yet out of the blue the symptoms would worsen… And I couldn’t pin point it all the time to what I was eating..

So what was I thinking? What patterns were I repeating?…. I sat awake one night trying to do the exercise in The Journey™ book.. But would get stuck as my mind would get caught within the Drama’s of what I was revisiting.. Brandon Bays had said not to stay in the drama, but go down through the emotions it was bringing up..  So I just wrote and wrote, All the past as it flooded in.. all the drama’s I poured down which had caused me and others pain.. 

One of the Big issues it did bring up was ‘rejection’ Not only in the adult years from my mother.. But when I went down through those stories which brought up emotions from my childhood, of feeling alone.. Not loved, in some ways not worthy.  I had found myself trying to prove myself.. I realised I had done that throughout my career… Always nose to the grindstone.. Working my way up from age 15 from sewing machinist to – . N.V.Q. Assessor-External Verifier-Training Manager.  Then how even after my Career change how I still was climbing in getting my qualifications in Support Working with Learning Difficulties and Mental Health. Was I still seeking approval?

Is my blog still not a means of seeking approval?  How I need to try to visit posts all be it late of those who leave me their lovely comments…Was I still seeking external approval? And was I still wounding myself?

Then as I started reading through the various posts on other blog as the Synchronicities started again, as others too were revisiting old stuff.. Working to Let Go of emotional baggage. All was coming together

Watercolour Cat Moods Art by Sue

Watercolour Cat Moods Art by Sue

 

Is it a coincidence that as I at last got this post in my head on the 6th of April the anniversary of my Mother’s passing? Or that I went to bed last night after a beautiful day with my 4 yr old Granddaughter and wished my Mother a Happy Earth Birthday  which was yesterday on the 7th..  I don’t believe in coincidences.. For All is part of the Universal Plan. 

I can not say if my Inner work as got to the core issues.. But what I can say is I feel lighter, brighter in mind and spirit.. I am sure that my Inner healing will be on going throughout my life… None of us are given a manual in Life and Living.. But we are given the tools and guidance to explore the realms of our emotions which so often have such a lasting impact from the stories each of us have held onto .. Many suffer so much in traumatic events, especially in our young years…

Now all I need to work on is my aching muscles as I start the season of weeding and hoeing and digging in the allotments again… Practice as they say makes perfect.. I will  be getting plenty of that.

What we All have to realise is what many have kept buried deep within is also in need of being weeded and cast out as we let go of the buried pain we have kept hidden sometimes without even realising it. Which gets embedded within our bodies as cellular memory to appear later down the line. 

I thank you all who have managed to stay to course and read to the bottom of this post.. 

Love and Blessings

Sue

PS… I forgot to add.. My Laptop was returned with new keyboard and all data in tact.. Now maybe that also was telling me something 🙂

 

The Evidence Of our Emotions.

The world reflects back what we project out. My own sadness was projected out.. My own Horror was projected out in my last post, but I also hope my love and my compassion and my wish for Peace is also projected out. For I truly believe it is We who have to change. 

Much is happening within our world and we need to bring our world back into balance through living once again through our HEARTS…Not judging or condemning. But by bringing the Care and Kindness back into our thoughts.      

All through our lives we seek Love and need to feel love, Now is the time we need to share Love, we need to share our HEARTS…with each other.  

Within each of us is a spark of LIGHT which connects us to the Oneness, We are creating what we are on the inside which is mirrored on the outside.   This video speaks of those very tools I spoke of, The Power of our Minds, and how that affects the Whole of Humanity and our World.   

When we learn to connect to that Light within, as we experience through our senses, you will see that everything we experience in our Outer-world takes on a new meaning. Ask yourself what energy are you creating? Are we projecting out hatred, judgement, prejudices, anger? Or are you projecting Love, Kindness, Care, forgiveness,Tolerance and Compassion?  What is in your world right now? 

When you discover for yourselves this truth, exiting things begin to happen, Things thought to be coincidences take on a new meaning, and when you open your mind even further you then see you are indeed Co-creators, and you are the ones who has the power to change the world with your thoughts.. And Peace and Harmony will become the Norm, as we learn to shed the Fear of chaos and negativity.

Gregg Braden ends his talk by saying,”Those changes extend into the world around us, into communities and families in ways that can be measured and that’s a fact, and with these two facts we can move on in this 21st Century of the world and not let the frightening conditions of the World dis-empower us.

We can look at that world square in the eye and say yes these things have happened, But there is a Power Within us and maybe we can outgrow the need for War”.

Have a Peaceful weekend

Love and Light

Sue  

 

Warning: What I’m about to say.

Warning, what I’m about to say

Could seriously upset your day

So listen please well to my words

For this is my perception of what occurs

~~

Sunday is our day of rest

Some go to church and dress in their best

Others go down on bended knees

Reciting their mantra’s wherever they may be

~~

Within ALL Religion of which men speak

Is the LOVE of God of which we all seek

Yet while we sit within  our snug homes

War rages on with Bombs and Drones

~~

Children die hourly, being Killed and maimed

In the name of religion, beliefs are blamed

It’s time we stopped walking on the other side

It’s time to act, it’s time to decide.

~~

Ancient monuments being put before Humanity,

Seem more important than Lives, its insanity

Wake up People, to the Horrors WE Create

Yes WE with our denial, and Hate.

~~

What drives men and women to pick up guns?

What Kind of Human kills babies for fun?

Can you explain how hate got so ingrained?

Why LOVE got so lost, and Genocide inflamed

~~

Those who look the other way,

Maybe need to Wake up and Pray

That this hate doesn’t spill, to their front doors

Hate is the lack of Love—That’s the Core!

~~

Each bad apple starts with a bruise

Spreading like a cancer, touching others to abuse

‘Fractions’ and ‘Extremes’ spread out with Fear

Closing our eyes won’t stop all the tears

~~

Throughout History, in many many lands

Man has much blood to wash from his hands

Hitler, Amin, Pol Pot, to name but a few past

Syria, Iraq, Palestine, Ukraine, We still blast

~~

Many tell me to live with Joy in my heart

But how Can I Ignore this Suffering ‘I AM’ Part

‘WE ARE ONE’ within this experience of Life

We need to stop being ‘Indifferent’, Inject Love not strife.

~~

I can’t stop the wars that others may fight

My only weapon is LOVE, to beat the Darkness with Light

We have to look within at our own prejudices and Hate

Clear out our own darkness, Let Love be our Fate.

~~

The Hopi foretold this long jagged path

We are now at the Cusp, we have to choose and fast

Dictator’s control, using fear to cause harm

My only weapon is LOVE –  But it’s more powerful by far

~~

Our minds are our greatest tools we possess

Use them to send love, to heal and caress

Compassion verses Anger, Light against Dark

Use thoughts and create Love—Generate Sparks

~~

Our Children need lessons in Love not Fear

We the Elders need to teach love, not hand out tears

I know Love outweighs and will overcome

Stop turning the other way and playing dumb

~~

Stand up for Freedoms, Live a life in Harmony

Unity Consciousness starts with You and Me

We Came to Earth to find the LOVE we separated from

Don’t waste this life, Find LOVE, Before its Gone!.

© Sue Dreamwalker 2015 All rights reserved.

To see what generated this poem I wrote last evening, you can go to Learning From Dogs post Written with a heavy heart. But Please be Warned the Images there are Very disturbing about the ISIS movement and massacres of young children. And as Paul says should not be viewed by children under the age of 16.. But what incensed me about our Media news is that this week airtime is given to Ancient Monuments being destroyed which was described on TV as ‘a crime against Humanity’!!…. And yet Thousands of innocent lives are being tortured and killed every day, …World Wide….

We not long ago held the Anniversary about WWII… as we remembered those Millions who died.. “Never Again” said our leaders should this happen again?

‘WAR’ is a Crime Against Humanity be it in which ever country, and by who ever the perpetrator is.

And while some countries withdraw their armies.. They supply  More Weapons to fuel More Wars!..

*Sigh*

Paul ends his post by saying

“Makes our dogs look like profoundly straightforward, loving animals! Why, oh why, can’t the human race essentially be as straightforward and loving!”

Why indeed !

Finding our Light.

I am still amazed at how many of you resonated with a previous post Cracking our Inner Shells. And I am so grateful for your responses and for those who shared this post with their own readers.. 

Knowing that we are the only ones with the power to dim our lights, is often  a hard  pill to swallow. As Human’s we often apportion blame for our emotional feelings  upon others or circumstances we find ourselves in. Yet in truth only I allow myself to feel sad, as likewise only I can choose to feel happy.

It’s natural we sometimes become overwhelmed, especially when the lessons keep coming. But it is important to remember that learning to understand yourself and your world is an on-going journey which we are all  gathering  through our experiences.

We do not come to Earth with instruction manuals, its all about learning and finding ourselves as we progress.  We are  spiritual beings, we need to determine where our spiritual light is being subdued or blocked.  Sometimes life throws up those much needed lessons so we have a chance to remove the layers of debris, so we can get out of our own way to feel our own light shining again.

Those lessons are intended to help you become more of who you are. And as you grow through this self-discovery, you begin to create your own instruction manual. And as with any manual, we often refer back to it as we tap into our intuitive thoughts, which help guide us through the pages of our everyday lives.

Answering the many responses upon my own posts often allows me to reach much deeper within my own inner self..I find myself instinctively saying the right things..As I tap into that Inner World which guides, And then I check myself and then question my self.. As I ask myself “ So why are you not following your own advice?” Practice what you preach is another pill to swallow!..

When we buy a car, we make sure we maintain it properly, we put in the correct fuel, we keep it topped up with oil, and clean and polish it.. Our Bodies are vehicles for our Mind and Spirit. So too we need to polish our thoughts  clearing away the accumulation of mental  debris that keeps us from operating at our fullest capacity.

A simple shift in our thoughts can positively affect our mental state, moving from complaints, and negativity  into gratitude and Positivity by applying the light of love to any shadowy thoughts. .. Learning to nurture oneself instead of chastising oneself, Applying liberally that Polish we seldom use upon our selves… The Name of which is Love. 

How many negative thoughts flit through our minds in a day?  This morning caught me in this mood, Until I heard myself speak my thoughts aloud and I realised just how pitiful they sounded.. And I burst out laughing as I learnt another valued lesson.

At times we need to embrace the stillness, connecting back into the power within our centre, Meditation allows us to reconnect back to the source..  I know this is true of myself, I give my power/energy away by being pulled in too many directions all at once.. This Power Source  is always there for us, but when we forget to connect, we forget to put ourselves first and gather back in the energy we need to power up our own inner Lights. And so our lights become dim..

Sometimes it can be difficult to find the stillness if our bodies and minds are in the way. Depression plays its tricks that we are not worthy.

I can dish out advice until I am blue in the face.. But my lesson in this is clear..

I need to practice what I preach.. As we practice steps to keep our energy flowing freely and without obstruction, we shine our light more brightly, illuminating our own paths and making the world around us brighten as well.

Many thanks for reading

Shine your Lights

~Sue~

 

When the mind becomes Hollow.

I have spend the best part of a couple of hours on WP this afternoon, not only catching up on some of your  blog posts which have appeared in the reader, but I have been sifting through my archives, looking for inspiration.. My mind is kind of blank at the moment.. And tiredness sweeps in like waves rushing in on the shoreline.. as my energy comes in short bursts… I am just allowing myself to go within the flow.

Below is a poem I wrote back in 2011.. I did repost it again in 2012. But I know I have many more new subscribers, welcome to you all, who it will be new to..

Often our minds hold all the images we can do nothing about.  So sometimes, Clearing one’s thoughts is all we can do, as we learn to let go of the turmoil we keep within.. 

Have a Beautiful weekend all of you..

Love and Blessings 

~Sue ~

Hollow is the mind as you shut out the night

Images drift in as visions across the screen as you fight

The torments of a soul suspended within the illusion

As you twist and turn in the jungle of confusion

Darts of blame

Spears of flames

Arrows of truth piercing the layers

As they burn into your soul, sending out prayers

To all who would listen

Hark, Hear that? As tears glisten

Rolling down, they fall through time

Tasting their salty brine

The silence echoes back across the void

What is this world in which we’ve toyed?

This Garden of Eden in which we play

Why do we destroy and cause so much dismay?

The Visions erupt clear and sharp

Each one like a new thrown dart

You erase them, scrubbing them clean

Your mind the blackboard…… the screen

You take up the chalk and in Big Letters you write

There is only one answer for this world ..

UNITE

A common theme, a running thread

To pull together all pounding in my head

Nations against nation Man against Beast

I see it all as the story is unleashed

And as the Hollow is filled with thought

The restless mind in-between Worlds is caught

Seeing the Visions of Natures wrath

And all who will suffer along her path

Is it any wonder as I twist and turn

The Visions of our future are of Peace I yearn

So close your eyes- close them tight

Hollow is the mind as you shut out the night.

© Sue Dreamwalker – 2011-2015 All rights reserved.

 

Fear of the Future

 

Now most who follow me know I try to bring a positive touch within my posts… Yet to be quite honest with you all I am really struggling right now to lift myself from the doldrums of my own thoughts.

The key to conquering our fears lies in awareness. When we identify the irrational thoughts that frighten us and replace them with positive affirming ones.

Argh… all easier said than done..

You would think with my inner Knowing, and my Spiritual mind I should be the last person to take a nose dive into that Pit of depression.. Especially when I dredged its depth before and vowed that I had been there done that and worn the T-shirt and I refuse to wear it again.  

I could blame it on my Fall which left me feeling bruised with aching, muscles which are still healing.. And I could blame it on grief as I lost a very beloved Aunt last week. I could blame my fatigue on me deciding to move a whole wall of books out the spare bedroom with wrists still recovering from the sprains of the fall.. And I could blame it on the weather being cold and miserable.. I could even blame it on the state of the world, or the Planets .. I have a whole host of excuses I could fall back upon to justify why I am feeling tired and jaded..

So what really is ailing me?

Last night I lay awake yet again, those dark hours of silence often give rise to the inner chatter as the inner-dialogue goes back and forth and replays over and over like and endless loop on a tape recorder..

At last I got up to make myself a drink of herbal tea.. And as we had put some of my spiritual books on a bookshelf on the landing, I grabbed a book in the half darkness what I thought was a Chicken Soup book of short stories by Jack Canfield, Instead it was the Book ‘ How to Get from Where You Are To Where You Want to Be’  By Jack Canfield.

I smiled.. I had had this book maybe around 5 or more years, and I knew I had only scanned the pages before. So I settle back with cup in hand and started to read..

The more I read the more I could see exactly what the author was getting at.. Didn’t I Know the principles of the ‘Secret’ another book upon my shelves which is on similar lines of positive thinking and affirmations. Yes I did.. so why was I sabotaging my thinking?

So I asked myself what was making me so low and feeling like my life was on hold? And I was coming up with all sorts of excuses to justify those feelings..

When I took early retirement I lapped up my spare time.. Gardening, knitting, painting and decorating.. Yet now there is a lull… a pause.. And I am asking myself what do I want to do to fill those hours in my day?..

When you have spent all your working life working often at the beck and call of others and putting others first.. It comes as a revelation to know you should be putting yourself first.. And that it’s Ok to do so.  And Its Ok too just to do nothing..

Your soul longs to fulfil its purpose—a purpose you agreed to in the timelessness in which you existed before your birth . And because of this, neither you nor the Universe will set any circumstance before you that you are not capable of handling. Fear of the future can paralyze you, preventing you from living in the moment and from working toward your goals in a mindful manner

(The key to conquering this fear lies in awareness. When you can identify the irrational thoughts that frighten you,)

I am now analysing my own thoughts more closely. We have to have courage when fear of the future  strikes out at us as we strive to create, as we evolve.

Change often creeps upon us in a gradual fashion. The World too is undergoing its Changes and I am sure we are all of us feeling those ‘Fearful ripples’ as we are swept up among them..

We have to try to disregard past patterns and disengage from the Fears we are bombarded with and focus on the present by stilling the inner voice that comments critically on all we do.

We also have to understand we can not just sit with our heads in the sand.. We are each of us responsible 100% for every thought, every Action which in turn creates a Reaction.. We too are creating our New World.. Let the goals we create help bring about Unity, Love and Peace.. 

Life changes can affect us in complex and unpredictable ways, taking us off of our comfort blanket, pushing us into new circumstances that test our limits, the mere idea of attaining the life of our dreams can shake us to the core.

As I read the first couple of chapters I was nodding along as I knew his words were ringing true. And I am 100% Responsible for my future.. I need to focus upon what sort of Future I wish to create.. And know that I can blame no one other than myself if it comes up short of my Dreams. So I had best get focusing! 😉 

Thank you for reading

Sue

 Top Image Source: Google Images. 

 

 

Surrender and Acceptance of Self.

Sadness is something we all go through, and we all learn from it and are deepened by its presence in our lives. While our own individual experiences of sadness carry with them unique lessons, the implications of what we learn are universal. For the World too is going through its own unique lessons as we grow through the experience.

The last thing most of us want to hear or think about when we are dealing with profound feelings of sadness is that deep learning can be found in this place.
The other thing we often would rather not hear is that the only way out of it is through it.

Sometimes being empathic means we do not always realise if the feelings of melancholy are ours or we are feeling the energies we link into.

I was feeling low of spirit way before my Dear Aunt passed away. I had already prepared a post in my drafts about Nature making us feel better, which I will post at a later date..   I had taken a walk on the Saturday taking snap shots for the post.. And went out again on Sunday to recharge my batteries again as I had felt much refreshed by walking in Nature ..

Yet not 5 minutes out of the car, I tripped and fell heavily meeting the concrete path from the car park with a crack so loud on my chin I thought I had broken my Jaw.  Luckily I only badly bruised my chin(Bruises: The little bumps in life. Self-punishment.)   and sprained my wrists.. ( Sprains: Anger and resistance. Not wanting to move in a certain direction in life). Which left my muscles feeling very stiff over the last few days, (Stiffness: Rigid, stiff thinking.) Life is showing me the ‘Signs’

Self analysis is also a painful business, and over the last few days I guess I have been reflecting upon the direction of my life. I embraced early retirement with so much gusto, and threw myself into the allotment, decorating, and knitting projects.. and yet I have still to find what fills that empty space..

I guess I am resisting being in my comfort zone of being ME…  

Sitting with our sadness takes the courage to believe that we can bear the pain and the faith that we will come out the other side. Sadness teachers us the ability to surrender and the acceptance of change go hand in hand.

I just need to change my thoughts and follow the above quote I guess I am still in the process of adjusting and the lessons are coming in thick and fast.

Thank you for reading Love and Blessings

Sue

 

 

Image Source:http://www.iskcondesiretree.com/

http://www.bhaktiwomen.org/?q=content/am-i-prepared

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Sue Dreamwalker

Sue Dreamwalker

Each of us, carries within us the capacity to change the world in small ways for better or worse. Everything we do and think affects the people in our lives, and their reactions in turn affect others As the effect of a seemingly insignificant word passes from person to person, its impact grows and can become a source of great joy, inspiration, anxiety, or pain. Your thoughts and actions are like stones dropped into still waters, causing ripples to spread and expand as they move outward.. I hope that I can send a few ripples out via the web of life, as we each of us weave the threads together... Welcome to my Sanctuary of Peace and Love... May we each spread our Lights around our World....Sue Dreamwalker

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