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Can’t get to sleep? Use the Image Streaming Technique to get to sleep quickly.
Published May 10, 2012 | 
If you are lying there awake and can’t get to sleep, try this:
1. Lie there in your bed and relax: get comfortable, breathe, be still.
2. Clear your mind. Just be.
3. Now use your internal voice to silently describe anything that you are aware of.
4. Keep your “voice” in your head as monotone and calm as possible.
5. Then begin describing things that come to mind. This is a bit of a free association exercise. It is okay if the things you think of are completely random or even bizarre. Don’t judge. Just do.
For example, if I were doing this exercise it would be somewhat like this (now granted I am not lying in my bed right now in my dark bedroom. I am sitting outside in my back patio, but the technique is the same…)
Breathe…deep Buddha belly breathing…
I close my eyes for a moment and just listen. I smell. I feel. I am still.
Now, I am currently aware of:
1. the sound of crickets.
2. the gentle breeze blowing on my skin.
3. the quality of the light on the neighbor’s palm tree as the sun continues to go down.
4. the neighbor’s cat sitting looking at me from a distance
5. I’m not hungry for dinner yet although I know my husband is ready to eat..
6. that breeze has now stopped
7. I hear a child playing in our community swimming pool.
8. the hum of a nearby air conditioning unit just came on.
9. A jogger just went by on our street saying hello to the child in the pool
10. I hear some cars in the distance..
You get the idea. This is not only very relaxing but it really puts you in the NOW. It is quite an amazing exercise. I will do this again later when I am in bed.
Try this anytime you just want to meditate or want to fall asleep fast.
In Peace,
Debra
Source: I Can Make you Sleep by Paul McKenna
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What is your intention for this new day?
Published May 10, 2012 | 
Good morning!
My intention for the day: to listen.
What is your intention for this beautiful day?
In peace,
Debra
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Posted in Affirmations, Positive living | 
inner peace, listening, setting intentions | 
Leave a commentWe will sleep like a baby if we do these five things.
Published May 9, 2012 | 
We can sleep like a baby if we:
1. let the events of the day go before bedtime,
2. don’t eat an overly heavy meal late at night,
3. keep our bedroom a peaceful sanctuary (clutter-free, pleasing to the senses, comfortable bed and temperature),
4. dress in comfy sleepwear (or perhaps nothing at all) and wear socks on our feet,
5. we remind ourselves of the good we did and that we are safe and loved. Things are just as they should be.
Sweet Dreams!
Debra
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17 things that enchant me: tonight’s journal writing exercise
Published May 7, 2012 | 
Definition of ENCHANT: (from Merriam-Webster.com)
1. to influence by or as if by charms and incantation : bewitch
2. to attract and move deeply : rouse to ecstatic admiration
On the top of your journal entry, simply write: “simply enchanting” or “simple enchantment”. Then write, just write….!
I will begin (and then it will be your turn, shortly).
Simply Enchanting
or
Simple Enchantment
1. The little finches and cardinals at my bird feeder as I write this on my back patio
2. The moon the last couple of nights.
3. The Flamenco and Jazz music I am listening to on Pandora as I write this (with the crickets and small children playing in our community’s swimming pool in the background).
4. The new hairstyle my teenaged daughter is wearing at the moment (long and big wavy curls- quite pretty).
5. The fragrance of the little rosemary, sage, mint, and basil plants all around me (here on the back patio)
6. The increased daylight I have to write in the evening. I love the lighting right before dusk…
7. A little baby who breaks out into a great wide grin…now that enchants me!
8. When things out of the blue surprise me, in an unexpected and delightful way…
9. Our beach and the Atlantic ocean anytime of day but especially at sunrise or sunset.
10. Well cared for gardens.
11. An older, beautiful couple who are obviously very much in love (after many years together).
12. Great modern dance.
13. Great ballroom dancers.
14. A really good live play that transports the audience.
15. A clever, original, and engaging book or movie.
16. A piece of art work that just “gets me”.
17. A perfectly prepared meal that delights the senses.
I will stop here. This is a positively delightful exercise. I think you will have a lot of fun with it.
Happy Writing!
Debra
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Ten Lessons on Motherhood
Published May 6, 2012 | 
Although Mother’s Day is a week away yet, for many reasons my mind is thinking about motherhood.
Ten lessons I have learned about motherhood:
1. When you hold that baby in your arms for the first time there is no more awe-some, magical, overwhelming experience in the world. This new life came from you and your beloved and now you are in charge of caring for him/her. Incredible.
2. Even though I am in my forties now I still need my mom.
3. We can grow up and hold anger in about the way our parents raised us. In the end, they did their best and we as parents are now doing the best we can.
4. Stepchildren do grow up.
5. Teenaged daughters are just being teenagers. The less reactive and more centered we can be, the more we will have to give (with sanity somewhat preserved in the process).
6. I am so thankful that my mom: was always there when we were little, has a sweet easy going nature, and is still there! (we are taking a cruise together next December)!
7. No matter their parenting style, moms are the anchor of our ships.
8. It’s amazing when you become a parent yourself you realize all the stuff our moms put up with.
9. Who else can I text anytime with any crazy thing other than my mom?
10. What our moms did well we can aspire to (in our own parenting). What they did not, we can still learn, forgive, and love them always for if not for them, we would not be here.
Hundreds of dewdrops to greet the dawn,
Hundreds of bees in the purple clover,
Hundreds of butterflies on the lawn,
But only one mother the wide world over.
~George Cooper
*This post is dedicated to my mother in law who passed away this morning (out of respect for the family’s privacy I will not mention her name at this time). She was always a mom to me (so much more than a “mother in law”).
A call to action:
If your mom is still around, let her know you love her. Hug her. Love her!
In peace,
Debra
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Posted in Family life, Heartwarming Stories, Love | lessons on motherhood, mothers day | Leave a commentSix Random thoughts ( a free journal writing session)
Published May 4, 2012 | 
Sometimes I just enjoy opening up my journal and without any kind of prompt or idea, just begin writing.
Here are my random musings for this Friday evening:
1. I am thankful it is Friday.
2. Life is too short to take good things in our life for granted.
3. Peace comes when we resist less. Letting the reins (or noose) go feels very good.
4. Expecting other people in our lives to read our minds is an exercise in frustration for all parties involved.
5. I Am: a writer, a teacher, healthy, and carefree.
6. I’m thinking an adventure with my husband is in the near future (a long weekend in Savannah or Charleston perhaps)
I will continue in my private journal.
Happy Friday my friends and happy writing!
In peace,
Debra
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I Have A Great… tonight’s journal writing exercise.
Published May 1, 2012 | 
Tonight’s journal writing prompt is a simple but powerful one. Simply on the top of your page write: “I have a great…”. Then write down a list of anything that comes to mind. This is a powerful exercise because in order to do this our minds must come up with things we feel good enough about ourselves or our lives to categorize as “great” (not just okay or good but GREAT).
As we focus on all the GREATNESS in our lives, we experience the energy that comes from that state of mind.
I think for this Tuesday night we must try this grand and fun exercise. As always, I will start a bit of my own entry and then let you have at it!
Let’s see…
“I have a great…”
1. kid! (14 years old. Smart as a whip. As cute as ever)
2. husband (he came into my school today to read to all of our fifth graders for “real men read”week)
3. job! I get to help and inspire 11 year olds all day long. They are the best!
4. Home. I love where I live. I am blocks from the beach and the Atlantic ocean. Palm trees, Magnolia trees, Pine trees, and palm trees surround me. It is the perfect climate, green all year round, and the friendliest people ever!
5. blog/website. I must say, i am very proud of and love this site, The Warm Milk Journal. Everyday we reach hundreds of people wanting to live a great life and sleep well at night. I have met so many wonderful people along this journey and been touched in so many ways…
I will stop here. I feel that I have so many great things in my life so I will finish in my private journal and permit you to begin!
Remember,
What we focus on grows!
What do you have that is great?
Have a great night!
In peace,
Debra
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A short morning prayer for this May Morning
Published May 1, 2012 | 
Good morning, God.
Thank you for a great night of sleep and this new day (and month) that is before me.
My family is still peacefully asleep, my coffee is at hand, and my loyal cat is close by…life is good!
What would you have me do with this day?
Should I try something new?
Inspire others with an insight I’ve discovered recently?
Or, perhaps I need to pay attention to relationships I’ve let get overgrown with some weeds due to busy-ness.
Whatever it is I do with this day, God, I know you will be here to guide me.
Thank you for this day and the opportunities that are inherent with it.
Thank you for my health.
Thank you for my family.
Thank you for my job.
Thank you for my life.
Thank you.
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Ten ideal bedtime snack ideas
Published April 30, 2012 | 
According to Dr. Michael Breus, Ph.D., Founder of Sound Sleep Solutions, foods that are high in carbohydrates and calcium and medium to low in protein make good bedtime snacks.
Here are ten ideas:
1. apple pie and ice cream (just a very small serving I would think)
2. New York style cheesecake
3. whole-grain cereal with low fat milk
4. hazelnuts and tofu
5. oatmeal and raisin cookies with a glass of milk
6. peanut butter sandwich
7. fruit and cottage cheese
8. whole grain toast and slice of low fat cheese
9. whole wheat crackers and cheese
10. a banana with a small spoonful of peanut butter
Sweet Dreams!
Source: Good Night The Sleep Doctor’s 4-Week Program to Better Sleep and Better Health, by Michael Breus,Ph.D.
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Ending our day with gratitude
Published April 28, 2012 | 
This morning we started our day on a positive note with our intentions and affirmations. Now, why not end it with some gratitude?
Remember:
What we appreciate appreciates!
Why not focus on all the good stuff that happened in your life today? This is a wonderful journal writing activity. Or, you may just sit, kick back, and contemplate the good in your life today as you ease into enjoying your evening…
What good happened to me today? What do I feel thankful for?
1. I had a lot of time to write and think through some business ideas I am excited about.
2. It was a perfect North Florida day and I enjoyed a long walk on the beach.
3. I helped my sweet realtor husband with an open house he had today (I didn’t do anything, really, other than to keep him company a bit).
4. I was blessed with incredible energy today! (I woke early, wrote, cleaned the house, went to the gym, and I’m still going…)
5. I am looking forward to the meal we are going to prepare in a little while..(pecan crusted cod, portabello mushroom caps and Vidalla onion on the grill, salad, and red wine).
Your turn, friends.
Have a great night!
Debra
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