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Archive for Hypnotherapy

Coffee With Cream

Duff here. I was reminiscing about my Puppy Days last week. I really Enjoy coffee with Cream in It. How did that come About? So glad You asked. My Doggy Daddy had this beverage every morning. It was the Signal To Start the Day for Him. He would carefully measure out the Coffee Crystals. Next, He poured Hot water over Them into the Cup. After that, he would top it off with Cream. Lots of Cream. All the way to The Rim of the Cup. Then unsuccessfully carry it Over to his Big Blue Chair. I began my Affinity for this Drink by licking up the Drops left behind on the floor. I was living unstuck.

My Daddy would place the Cup on an End Table, with easy Access to the chair. I would watch Intently. When He left to do Something Important, I would hop up on His Chair and Very Carefully lean over the Cup. Quiet Slurping was my motto. When I heard Him begin to come Back to the Living Room, I would Quickly jump to the Ground and Sprawl Out on My bed. Talk about living unstuck.

Have You ever done Something naughty like This? Where it was Fun to Sneak Around and Accomplish a feat with No One knowing? Hallowe’en is coming. Is it time to Maneuver a very small candy bar from the bowl? One just for You? I say: Right on! Life is Not a Dress Rehearsal. You can walk off the calories tomorrow. Live it up and live unstuck today. #unstuckliving#sneakattackforfun

Spontaneity is the best kind of adventure.

—Wanderlust Storytellers

The Pebble in Your Shoe

Often it is not the mountains ahead that wear you out, it’s the pebble in your shoe.

—Muhammed Ali

Duff photoDuff here. As I considered this concept, its implications were astounding. I was remembering Past Relationships with Other Puppies and Special Friends. Often, time spent with Them was peaceful. We had fun. We Ran and Played Games. We even Dozed and Napped together. We lived unstuck.

But there were occasions where we had a Dust Up. Disagreements can come to the Best of Friends. But we worked away on our differences and came up with Viable Solutions. Perhaps one of us backed off to further ponder the Situation. Or Both of us would go to Different parts of the Play Yard to cool down our tempers. Or even to have Our Owners gather us up for a Breather. And we always came back together to Gambol and Romp some more. Get that pebble out of Your Shoe, I say. Live unstuck.

Do you get caught up in the Minor Dramas of Life? Do you spend major Time Fretting and Fussing over a Minor Issue? I say: Take a Break. Have a Friend move you into a new Mind Set. Back off and work out: Is this a Battle? Or the War? When I do, I live unstuck. And you will too. #unstuckliving#perspectives

The Truth in Someone Else’s Story

Every time a well-versed photographer picks up a camera and heads outdoors, a sense of adventure and wonder awaits. So much to notice, so many perspectives to capture. To acquire this skill, though, there is a sharp learning curve. For the amateur, some shots can be quite dull, as taking a picture of an event or a group of people. No energy. No vibrancy to the image. Being stuck, I have taken many of these.

The shots I appreciate are the ones that tell the truth in someone else’s story. These pictures are unstuck. The photographer has empathy with her subject, “painting” the feeling from the scene with images from a camera. Be they human or animal, lives have been opened to let someone in. An impartial observer who records something deep in the soul in a magical way is aware and alert. These images touch my heart.

The camera serves the role of the third eye, an extension of the heart. And seeing those images, I realize the camera will never let you down. A transformation occurs as a good photographer becomes a visual messenger providing the story behind the picture. Turn the switch on in the heart, and the world changes dramatically.

Amateur that I am, I like to take pictures of Unstuck Living’s Canine Executive Officer MacDuff. As you can see, the visuals are not expert, but the story went something like this: “You can’t make me come down there. I have already gone up and down those stairs twice, and I’m drawing the line.” To that small sized dog, the flight of stairs must seem long and tedious. But as I move up to the landing, he also decides he will not face the camera. And the shots describe what’s happening. Shyness drops over him like a blanket, and he turns his head. The story is complete. The story is unstuck.

Is the switch in your heart turned on? Do you see the truth in someone else’s story? Are you living unstuck? #Unstuck Living

Make each day your masterpiece.

—John Wooden

Stop the Chatter

You attract the things you think about the most. If you envision having a successful and fulfilling day, you will probably have one. If you wake up each morning dreading the day ahead, the universe will give you lots of irritations to add to your to do list. While I understand this to my bones, it isn’t always easy to keep those positive attractors top of mind when unexpected aggravations get in the way. Sometimes, when I actually make time to get still and listen to the rush hour irritation going on in my head, I chuckle when I realize just what an errant and playful child the mind can be if left on its own.

For example, I will think about an article I need to write. Then another task I wanted to do yesterday. Then the phone will ring, or text or email, or a knock on the door will enter the scene. Suddenly I am in the midst of so many demands that I forget my original plan. When I finally sit down to set my sights on the day, that list seems so long. I’m wracked with frustration about how I will “find the time” to get it all in. People are counting on me! Then my mind will really start racing. Where do I begin?

At this point, I can feel so overwhelmed that I may turn on the football game. Or worse, graze when I’m not hungry, just to escape having to take any action. But I have found a marvelous way to stop endless chatter by simply slowing down my inner dialog. For example, if I feel stymied, I say to myself very slowly, IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII… FEEEEEEEEEELLLLLLLLLLLL… SSSSSOOOOOOOOOOOOO. FRRUSSTRATTTTTEEED. Then slowly, again and again, until my thoughts find an exit ramp to a more quiet place. Once the mind has stopped whirring out of control, it is easier to make the right decision about a starting place for the day.

If you find yourself in the grip of an endless sea of mind chatter that is getting faster and faster, remember this simple tip. This 3-minute exercise is so quick and easy that I created a Stop the Chatter HypnoSnax as my free gift to you when you sign up for my newsletter. Just fill out the form on this page.

Sometimes, though, the chatter will chase you like a spoiled child and disrupt your peace of mind. It can make you feel like you are defective somehow. This endless chit-chat will do this until you find out why your inner child is so unhappy. Hypnotherapy and NLP are two of the best methods I know of to reframe a past that is filled with pain, unrest, “not good enough” mind chatter. These simple techniques will help you move forward into a more comfortable future. Science has found that emotional energy doesn’t go away, but it goes inward and causes lots of damage in the form of illness. Do your cranky inner self a favor and call for an appointment. You’ll be back to attracting more of the good things you want in your life, joyfully and with peace.

Fall is Here

Autumn is just beginning to make itself felt, with light fingers of cooler weather in the mornings. As I step out for my morning jaunt, I pull on my hoodie for some warmth. Halfway through the sashay, off it comes for my body is moving right along by then. The afternoons are still warm, punctuated by monsoon thunderstorms. But early fall is in the air.

The aspens are beginning to get the brown and gold tones of the change in the season. As I walk through the neighborhoods and through the forest, the sounds seem softer and gentler as the days grow shorter. The birds are getting fewer as they wing their way south in that familiar V formation. What surprised me this year is the migration started in mid-August, much sooner than I remembered.

Our snowbirds are still with us, and I for one am grateful. Those summer visitors bring a different energy and vitality to the Mountain. I look at what’s happening in our town and am proudly amazed. So many activities to choose from! Beautifully restored cars are also starting to appear, possibly in preparation for Run to the Pines and the Fall Festival. Wow! Its right around the corner. Seems the pages on the calendar are flipping by so quickly!

In the evenings, the forest animals tuck themselves in for the night. The birds with their sleepy chirps, the squirrels curled up in the warmth of their tails and the bears arise from their daytime slumber to forage at night. They all have their familiar rhythm.

The outstanding Arizona sunsets have been gracing us with their presence with a palette of colors. At times, there is a weather condition that throws these colors back to us. The sun casts a light peach over the scene, soft and comforting as the sun goes down. Everything that’s visible is this warm tone, coloring everything in a bowl of warmth and color. As the sun goes down, the stars come out, with their twinkling glow. Such a comfort to be able to close the day this way. It’s time to shut down the mind and settle in for the night. Slumber is not that far away.

Are you the same way? Is it easy for you to tuck yourself in for the night and sleep soundly? Want to stop the chatter to drift off in peace? I developed this short 5 minute HypnoSnax to help you put an end to sleepless nights and get unstuck. Try it for free tonight, but not (of course) while driving. Fill out the form on this page (title Bothered by constant mind chatter?) You’ll receive a link to download this Stop the Chatter HypnoSnax. You will quickly calm your thoughts. You can enjoy a peaceful and restful sleep.

I’m curious: what are your feelings about the fall season? Are you able to quell your thoughts and fall asleep quickly? I’d love to hear in the comments section below.

Bringing over 30 years of experience to her practice, Joan is a highly qualified NLP practitioner and hypnotherapist. She specializes in anxiety, panic attacks, fears, and phobias, using her knowledge to help her clients become no-limit people. Many have found her friendly ways and precise techniques to be the easiest road toward a better life.

Insomnia: Asleep in 5 Minutes?

Are you one of the 30% stuck on the insomnia treadmill? Sleep procrastination keeping you up? One more e-mail? Glued to technology? You watch exciting programs, or even check your e-mail or Facebook before bed. One more story, one more friend. Can’t hurt, right? But an overstimulated brain, with the light and volume variations of technology, works better than coffee to derail those sweet dreams. You have a recipe for sleepless nights.

The secret to getting some “unstuck” rest is with guided meditation. I have come across a simple technique that puts most people to sleep in 5 minutes. #sleep well Here’s how it works:

  • An hour before bedtime, begin your routine to wind down. Your mind and body need time to slow down from the day. Break that frenzied state of activity and begin to quiet your thoughts.
  • Slide comfortably into bed and begin to relax. As you lie there, focus on feeling the comfort of the bed, the warmth or coolness of the room. Consider the positives of the day.
  • Begin with a soothing visual image and move into sleep. The adage of counting sheep works well. And there are updates, serving to move your mind to la la land.

Want to try it for yourself tonight? I developed this short Deep Sleep in 5 Minutes HypnoSnax to help you put an end to sleepless nights and get unstuck. Try it for free tonight, but not (of course) while driving. Click here for refreshing slumber with my Deep Sleep in 5 Minutes HypnoSnax (available for free until September 30, 2017).

Audio clips not your thing? Here are few other tips to try:

  • Play with clearing your mind and relaxing your body by noticing items in your bedroom, taking a deep breath between each thing. For example, be aware of a sharp crease in the sheets, followed by a deep breath. Then notice the soft fluffiness of your pillow, followed by yet another deep breath. Continue until you fall asleep.
  • Unplug your modem and turn off your smart phone. Again, too much stimulation (LED light or otherwise) right before bed leads to severe
  • Go to sleep at the same time every night, waking up the next day at the same time. If overly tired, try going to bed 30 minutes earlier for a week and see if that makes a difference. Your mind and body are accustomed to habits, and you can create a new one.

But if you find yourself endlessly dragging through the day and napping every chance you get, I have a few more ways that will help you find relief to finally enjoy a full night’s sleep  in as quickly as 1 to 3 sessions. If you’re ready to trash those nasty habits with an investment in you of $90 per session, call me at (928) 367-8208 or email me using the Contact Form on the website. Bringing over 30 years of experience to my practice, I am a highly qualified NLP Practitioner and a certified clinical hypnotherapist. Many have found my friendly ways and precise techniques to be the easiest road toward a better life.

Stuck in the Rabbit Hole of Self-Esteem?


Alice: How long is forever? White Rabbit: Sometimes, just one second.

Lewis Carroll, Alice in Wonderland

Have you ever noticed how mischievous our minds can be? In some ways, we can spend the whole day trying to keep what we consider inappropriate thoughts from surfacing into the social atmosphere. “If I truly said what I think, what would people think of me?”, you may ask yourself. So we keep the sentry at the door, ever vigilant to avoid a social pothole. Our faces and actions may show that all is well in our world, but the mind will say things like, “I feel so stupid for saying that.” Or the mind will enter into always/never land… “It seems like I will never be good enough.” When the judge appears (the inner critic), down the rabbit hole the mind wanders and in a second can become forever lost in our cranky, critical thoughts. Thoughts that are not anything like the way we would speak to a beloved child or cherished friend. Why is that?

Why are we not as likely to say grand things about our own behavior? Like, “I handled that like a pro” or “I’m the best.” Somehow being nice to ourselves in our inner thoughts can feel more painful than the disparaging ones. We’ll do anything not to appear to be full of ourselves. What DO we say to ourselves then? Many experts agree that the answer is simply to let the mischievous mind wander where ever it wants or needs to go in a process called “cognitive awareness.” What that means is simply to be aware of your mean or grandiose thoughts but stop short of putting a label on them. So an inner voice that says “you screwed that up again” could be met with a response like “hello little gremlin” or even simply “stop delete.” Our body’s responses will tell us when we have gone down the rabbit hole into judgment land with headaches, stomach problems, overeating, undereating, anxiety, depression and illnesses of all varieties.

If this cycle sounds like your daily routine, there are ways to get unstuck and make friends with your gremlin. It requires just 3 things:

  1. Be aware when an emotional guidance signal sends you pain. Stop and look at it. Let it run its usual script.
  2. Get playful and have some fun with that nasty, critical thought. Give it a name or visualize it in all sorts of ways so that you can picture IT rather than judge yourself. (Mine is a sparkling purple with striped red and white socks.) When I chase IT down the rabbit hole, I focus on this image instead of the critical thought. Like Alice in Wonderland, I can get “curiouser and curiouser” which keeps me from reacting to the judge.
  3. Learn to love your gremlin instead of trying to hold him/her down. Know this gremlin is there to help you. When you talk to it with love and acceptance, it will be a calmer companion.

If you find that your gremlin is too big to tame, I have a few more ways that will help you get unstuck and play your way into healthier self-talk, often in as few as 1 to 3 sessions. If you’re ready to trash those nasty habits with an investment in you of $90 per session, call me at (928) 367-8208 or email me using the Contact Form on the website. Bringing over 30 years of experience to my practice, I am a highly qualified NLP Practitioner and a certified clinical hypnotherapist. Many have found my friendly ways and precise techniques to be the easiest road toward a better life.