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With The Healing Codes, we look for memories that carry the same kind of feeling as the main issue that bothers us. The idea is that what bothers you now is likely attached to something called “implicit” memory (memories hidden in the subconscious mind), and if we find and heal that original memory, the current issue will resolve.

But what if, like many people, you can’t find any memories with that feeling?

Maybe you’ve had that feeling most of your life. Maybe you have very few childhood memories, period.

All the more reason to use something like The Healing Codes, because the original memories are likely so painful, that your Heart wants to protect you from the pain of remembering.

(This why, by the way, a lot of times “talk therapy” alone isn’t very effective. I had a therapist tell me, point blank, “therapy doesn’t heal anything.” We need a way to get at these implicit memories that carry the original lie.)

If you can’t remember much from your childhood, it may well be for yet a different reason. It could be because you grew up with Childhood Emotional Neglect.

Running on Empty

What happens when you grow up in a family in which emotions were not acknowledged, validated, and dealt with?

In her excellent book, Running on Empty: Overcome Your Childhood Emotional NeglectDr. Jonice Webb says that it’s not necessarily what happened to you that can cause problems. What failed to happen for you as a child “has as much or more power over who you have become as an adult than any of the events that you do remember.”

Some call it Type A trauma–the Absence of nurturing. And it can be just as damaging as Type B trauma, where the bad stuff like abuse happened.

Memories are formed when you feel strong emotions around an event. If your feelings were ignored, if no one ever helped you process your emotions, it can have an insidious effect on your life as an adult.

That’s because our brains record events as memories. Things that fail to happen go unnoticed, unseen, and unremembered.

You might struggle with self-discipline and self-care, of feel unworthy, disconnected, unfulfilled. Empty.

If you have the trait that 20% of the population has, High Sensitivity, where your nervous system is wired to process things deeply (including emotions), susceptible to over-stimulation (sensory or emotional), emotionally reactive, and sensitive to subtle stimuli–Childhood Emotional Neglect does even more harm.

When you’re Highly Sensitive, emotions are your native language. That’s a big part of the trait–emotional reactivity. If your language is not spoken or understood in your family, to them you were constantly speaking gibberish. You may have  been shamed or ridiculed. You may have tried to shut down, to turn off those feelings.

Thus you may have few memories, a feeling of emptiness and more likely than not, problems with your health, relationships, and/or career.

Emotion is energy, and that energy has to go somewhere. If it’s appropriately processed, it goes to a memory that becomes part of your life.

If it’s not properly processed, it becomes hidden trauma, and it goes into the body and mind and causes illness and disease. More and more scientific evidence points to emotional issues as the source of many if not most physical problems.

Then of course, there are the mental, emotional, and relational problems that show up because of hidden, unhealed memories. In How We Love, Milan and Kay Yerkovich identify five “injured Love Styles” that can show up in families where there has been emotional neglect or other circumstances that interfere with a strong, secure emotional bond with caregivers early in life.

What’s the solution? How to you begin to heal what Jonice Webb calls “the invisible force that may be at work in your life”?

Reconnect with Your Emotions

First, you may need to relearn the language of feelings. Just allow yourself to name the feelings, to yourself and others. For some, this may not be easy. You may feel shame for having certain feelings, or having feelings at all.

Or you may have trouble even identifying your feelings. Running on Empty includes several pages of feelings words, and so does How We Love by Milan and Kay Yerkovich.

Ask yourself when you felt that way earlier in your life. If a memory comes up, heal it with The Healing Codes and/or healing prayer.

If no memory comes up, don’t sweat it. Just say in your Healing Code Prayer of Intention, “… from the childhood emotional neglect.” Assume that’s the source.

If you have any fear around the idea of welcoming emotions into your life, start with healing that fear. We always start where we are. Ask, “What’s bothering me? What exactly am I feeling? When did I feel like that before”? If the answer to that last question is, “All my life!” then that’s what you put into the prayer: “from a lifetime of emotional neglect.”

These questions will help you move forward in your healing journey.

And if you ever need more help, e.g. with finding hidden memories, just contact me at for some coaching.




How important is prayer to healing?

For me, prayer is an integral part of healing. I often say that for me, The Healing Codes are a combination of prayer, meditation, and therapy–with God as the Wonderful Counselor.

Also, I have found that people who have a strong relationship with God seem to heal faster and deeper than people who don’t.

Yet, one of my clients who is an avowed atheist is also healing–rather quickly, in fact. At least, he healed a “heart wall” that was (metaphorically) five feet thick in one week.

How can this be?

I do believe all healing comes from God. But, as I mentioned in another post about Jesus’ parable of the farmer planting a seed and it grows, “he knows not how,” so the God who “makes the sun to shine on the good and the evil” has put the principle of healing into every living creature. It is what is known as “common grace,” and is built into all living things.

That’s why The Healing Codes work for anyone, regardless of their beliefs. It’s very simple, really. Stress is what incapacitates the body’s immune system. The Healing Code removes stress from the body. Then the immune system can take over its God-given ability to heal almost anything.

The Healing Code does incorporate prayer. You can’t properly do a Healing Code without saying “the prayer of intention.” Even if you believe you’re asking the body itself to “find, open and heal all the negative images, beliefs, and cellular memories” that are the source of your issue, you are reaching beyond your conscious self and acknowledging there’s another intelligence at work here.

Personally, I believe you might as well pray and trust the Creator of the body rather than the body itself, but reality is what it is whether you believe it or not. I’ve noticed that, if you go against the grain of the universe, you’re bound to get splinters of some sort.

Me, I want to pray to the God That Is, whether I understand him fully or not (and no doubt I don’t, or I’d be on a par, wouldn’t I?). As I do, I find I understand just a little more.

And I heal of things I didn’t even know I had to heal. When the light shines, it exposes (and then heals) all sorts of things I never even knew were there…..

If you would like to find out more about spiritual perspectives on The Healing Codes and energy approaches, go here.



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I well remember the first week of October 2010: it was the most incredible week of my then 32-year career (the anniversary of which also came that week).
At the time I was still an editor and  publishing coach, just making the transition from that to being a Healing Codes Coach-Practitioner.
  • Three major goals I’d been working on for at least 5 years came were achieved–in the same week.
  • A client also had a major breakthrough (can’t talk about that yet).
  • A publisher scheduled a meeting to discuss a project I’d been dreaming of and working on for two years.
  • I conducted my most successful teleseminar yet (nearly 700 people on the call).
  • Many important new connections. Direction confirmed. More income. New clients.
  • Famous marketing expert Seth Godin and I spoke briefly and he gave me a nugget that was just the right word at the right time for me. (Thank you, Seth!)
  • And that’s the week I got certified as a Healing Codes Coach-Practitioner by Alex Loyd, author of The Healing Code.

I say this not to brag, but to encourage you.

That week was my “bamboo week,” the week the bamboo tree of my career shot up at least 20 feet. (In the fifth year, bamboo can grow up to 90 feet in its 60-day growth cycle.)

Or, another image I have, is that the seeds I had planted 2, 3, 5 years previously  grew up into a beautiful garden in one week.

I have been pondering why it happened, so that I can pass on some principles to you that will lead to a “bamboo week” for you, too.

First, realize that this was the culmination of years of work. Some of the goals that were achieved had been 5 years in the making. I had set the “rhizome system” in place and tirelessly did what it took to allow the bamboo to shoot up at the appointed time in the growth cycle.

Why, though,  did all this happen in one week?

I believe it’s because something in me became unblocked. I was able to identify and heal a major block to success that I didn’t even know I had.

Through my Healing Code work, I was able to apply the “Miracle Grow” fertilizer that made my garden spring up so quickly.

It never continues to amaze me that The Healing Codes actually do work, for any issue. I found the apparent source of my success block, and things I’d been trying to make happen, preparing the way to happen, all of  a sudden did happen. (I wish I could tell you all of what happened, but some of it is confidential.)

What does this mean for you?

1. Persevere. Success takes time. You need to do the work, consistently. Learn what to do, do it at a steady pace you can maintain.

2. If you’re not seeing results, do The Healing Code on your issue. If you’re unfamiliar with The Healing Code, go here to learn how to get started–for free! If you’re still blocked,  consider getting coaching from me for a custom healing code specifically for what might be blocking you. I can help you identify what the real issue is and give you a remedy to heal the source quickly and easily.  It will take a few minutes a day, a few times a day for you to apply this new healing mode to your life. You may well be amazed at the results.

A friend for whom I got a custom code recently called me to tell me that after doing the custom Healing Code just 3 times,  his block was gone. He launched a new venture this week and wanted to make sure nothing stood in the way.  Listen to his audio testimonial here.

Steve  called the day after he recorded that to tell me,  “I also noticed that my back and hip pain is gone for the first time in years!”

So, plant your garden. Use The Healing Code to get out the weeds and rocks so you have good soil in which to plant the seeds of your efforts. Cultivate your garden patiently, diligently so that the “rhizome system” can grow strong.  Keep watering it, fertilizing it, weeding your garden.

And let me know when you experience your own “bamboo week” so we can rejoice together.

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I have been gluten-free for a number of years, and I’m sure it’s been a good thing.

However, when listening to Dr. Alan Christianson’s talk on the Healing Power of Food Summit, I learned that there is on potential pitfall of going wheat or gluten-free.

Wheat contains a lot of what’s called “resistant starch,” which is the kind of food that feeds the good gut bacteria and leads to healthy digestion—and overall health. Scientists now know that our health is largely dependent on how diverse and healthy our gut microbiome is.

Cutting out wheat cuts out a main source of important resistant starch. But never fear! Dr. Christianson gave specific things to do to make up for the the lack.

1. Eat a variety of root vegetables. Root vegetables excel at providing resistant starch. “Buy all the root vegetables you can find in a grocery store, and eat at least one kind/day,” Dr. Christianson advised. Here is my recipe for roasted root veggies.

2. Eat at least one item from a “prebiotic foods” list every day. You can Google “list of prebiotic foods” and come up with a bunch, but here are some for starters that are readily available:

  • asparagas
  • onions and leeks
  • flax seeds, hemp seeds
  • garlic
  • apples
  • bananas
  • cocoa (yes!)
  • sweet potatoes
  • cabbage
  • berries
3. Stewed apples. When you cook apples a little, you release the pectin, which is a great prebiotic food apparently. Chop up about 4 apples, spoon-sized pieces, put them in a pot with a little water, and simmer for 5 minutes or so, until the skins get shiny. Add a little cinnamon, maybe some raisins, and you’ve got a great addition to breakfast! (I eat this along with an egg and my smoothie that has berries, flax seeds among other things, so I’ve got a great start to my day.)
I hope you can watch the Healing Power of Food Summit. Cutting edge science, enlightening, informative, empowering!


Have you ever had anyone say to you, “Why can’t you just get over it?” about something that upsets you?

You try to “just get over it” but … you find yourself mulling over it and over it, working it through from all angles. Other people may get exasperated with you. Now, on top of the original issue, the old “what’s wrong with me, that I just can’t move on like other people?” kicks in.

You can quit beating yourself up right now. (Please!) The answer lies in one of the key traits of High Sensitivity: depth of processing.

Highly Sensitive People process pain deeply. That’s how

we’re wired. Hence, we also must process the healing


I believe that everyone must process the pain as deeply as they experienced it, if they’re to truly heal.

Those people who can quickly “move on” are those for whom the pain was not that deep in the first place, or they are what Milan and Kay Yerkovich in their How We Love book term Avoiders–people who developed a style of avoiding pain and emotions as a result of how they grew up.

It could well be the Avoiders who are telling you to “just get over it.”

Of course, one can truly fall into the trap of ruminating over a hurt and never getting anywhere toward healing from it. The difference is whether you are moving through the healing process.

That means being able to name your feelings, preferably in the presence of another person who has the capacity to listen and empathize, and not try to fix you. What you want to get to is the place where you can have compassion on yourself for having suffered this, but also perspective on how you have become wiser because of this incident/relationship/problem.

Take as long as you need in this process. If you can find another HSP who is able to listen and perhaps provide perspective, that’s ideal. But often even journaling by yourself can yield that enlarged perspective that you seek.

Then you won’t have to “just get over it.” You will be over it.

And if you need a little extra help along the way, I’m always available for a coaching session and a custom Healing Code. For notices when more articles on High Sensitivity are published, click here.

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I was talking with a client recently, who told me something that happened since she was doing her last custom Healing Code from me that was a beautiful reminder of how The Healing Codes affect others.

She told me her mother came up to her and hugged her and told her she appreciated my client for taking care of her. This totally shocked my client, as this was very uncharacteristic of her mother. In fact, it brought up hurtful memories of times her mother did not hug her when she should have.

What’s especially fascinating to me is that my client had been working on a generational memory from her mother when her mother gave her the hug. (Generational memories are trauma memories passed down through the DNA.) Apparently, when my client was healing that generational memory from her mother in herself and releasing the effects of the healing to her mother, something in her mother seems to be healing.

This is the wonderful thing about The Healing Codes, which may well be particular to The Healing Codes: our healing can be passed on to others we’re close to, because of the energetic connection we share with those close to us.

I have written several articles about how we can help others to heal through The Healing Codes, even as we focus on our own healing:

There is also evidence that doing Healing Codes specifically for others is effective, perhaps even more powerful than if the people did the Codes for themselves.

Several years ago, for instance, I gave custom Healing Codes to the grandmother of a boy named Vinny, who had an inoperable brain stem tumor. Over a period of many months, not only did his grandmother, Diane, do those custom Healing Codes, but I posted the Codes on this blog, and other people also did Vinny’s Codes.

The results were astounding. Listen here to Diane’s testimonial.

You can also see what happened when a mom and dad did custom Healing Codes for their young son, who had strabismus. Trace his progress here.

Whether you’re doing your own codes and releasing the healing to others, or specifically doing Healing Codes for others, know that the healing effect can ripple out.

And if you want to give custom Healing Codes and coaching to someone as a gift, you may do that here. If the person isn’t familiar with The Healing Codes at all, you can order the book + Custom Healing Code option, and also suggest they sign up for the free “Getting Started with The Healing Codes” email course. If ordering book and/or custom Healing Codes, all you need to do is put in the Comments section of your order that this is for someone else, and add their email address and phone number. Include any other special instructions, such as whether it’s a surprise or how much they already know about The Healing Codes.

I have several clients who have faced a cancer diagnosis.

Not only did it throw them into a battle for their lives, but it threw them into a battle against a medical establishment that is giving them untenable options–and applying great pressure to accept these as the only options.

Traditionally, a medical diagnosis of cancer meant the person was given a death sentence. Now, this is important to know, because as soon as death is attached to any disease, if anyone dares to go against the standard medical treatment regimen – they’re instantly seen as “preying on the dying.”

But the person is only “dying” because they have been told by their doctor. Before their diagnosis, they were very much alive. They already had cancer, but it hadn’t been detected yet.

The fact is, if anyone suggested an alternative way to be healthy and stay healthy before the diagnosis of cancer, no one would have batted an eyelid. But as soon as cancer is attached to a person, they seem to become the property of the medical fraternity. And anything outside their “trio of treatments” — chemotherapy, radiation, and surgery, is seen as quackery and dangerous.

So, the medical answer to cancer is to pump highly toxic chemicals into an already compromised, fragile body.

Using Napalm on a pest problem is ridiculous … and so

is using chemotherapy to kill cancer.

The irony of chemotherapy is, the level of personal protective equipment the person giving it needs to wear. And the reason they need to wear double chemotherapy tested gloves, protective gowns and protective eyewear is because there is no known minimum safe exposure to chemotherapy.1 (Now, people will say the medical person needs the protection because they handle chemotherapy repeatedly, and of course, that makes sense. But the fact that there is no known minimum safe exposure makes it unsafe for all humans in all circumstances… especially the patient.)

Now, what does that say about what they are pumping into their unprotected patients?

When the chemotherapy is used to treat cancer, it indiscriminately kills cells that are in the process of splitting into 2 new cells.2 The chemotherapy also damages or kills cells in our hair, nails, digestive tract, bone marrow and our precious stem cells.

Chemotherapy devastates the body’s immunity by stopping bone marrow production. This popular treatment often makes people sicker, and in some cases, it kills them.

Researchers in the U.K. found that cancer drugs kill up to 50 percent of patients in some hospitals. These researchers looked at the number of cancer patients who died within 30 days of starting chemotherapy, which indicates that the medication was the cause of death, not cancer.

So, Who’s Really Preying On The Dying?

The fact is, cancer is not a death sentence.

And the medical fraternity needs to stop scaring people and start caring for them.

People all around the world are healing and recovering from cancer every day, without the “help” of these harmful drugs.

Most of my clients who have a cancer diagnosis are healing quite nicely, by equipping their bodies to fight the cancer without poisoning themselves or weakening their immune system–which is, after all, their only hope of both defeating and preventing cancer from returning.

What’s disappointing is, you’ll never hear about these remarkable people and their doctors in the mainstream media or from your doctor.

But the good news is, now you can get access to the most cutting-edge information in alternative cancer treatment.

Ty and Charlene Bollinger, and their team at The Truth About Cancer have interviewed over 100 of the top cancer experts in the world. These remarkable experts are treating cancer naturally every day and without the use of indiscriminate, cell-destroying toxic “medication.”

You can see all these experts plus inspirational cancer survivors on The Truth About Cancer®: A Global Quest docu-series. And the best part is, now you can watch it for free.

The medical establishment has had control of cancer for too long. If what they are doing worked, then no one would still be dying of cancer. But people are still dying, and they are dying from the chemotherapy. You and your loved ones deserve better.

So, join Ty and Charlene, and the experts as they share the truth about cancer.

Click here to watch for FREE.


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Do you struggle in your relationships, especially close relationships?

The key to why lies in your childhood, in how you learned to love in your family. You learned patterns of relating that became “imprinted” upon you, including how to deal (or not deal) with feelings and needs.

An excellent book that explains all this is How We Love by Milan and Kay Yerkovich. My husband and I are taking a marriage class based on the book.

The authors have a free Love Styles quiz on their website that tells you how you learned to love in your family. The patterns that you experienced will, without any kind of intervention, determine that “core pattern” of how you will relate in close relationships.

I recommend you take the Love Styles quiz, and find out what yours is. If you are part of the 75% of the population who did not learn a secure attachment style, you will be either an Avoider, a Pleaser, a Vacillator, a Victim, or a Controller–or any combination thereof!

After you take the quiz, you will be able to see just what those categories mean, how they play out in your relationships, and most importantly–what to do about it.

The key question is, ““Was it safe in my family to be vulnerable and talk about difficult feelings?”

I learned that I grew up in a family where emotions and talking about your inner life was simply a language nobody spoke. Being Highly Sensitive, one of my traits is “emotionally reactive.” In fact, I was often shamed for being “too sensitive.” But shame was not an emotion that anyone knew what to do with. So I was feeling things that had no place, no validation. I  was “speaking a language” that nobody else understood. No wonder I felt like an alien growing up!

And guess what injured “love style” I developed? Avoider, among others. I avoided those messy emotions as much as I could. After all, they made people reject you–or so I believed.

Trouble is, the energy from all those feelings has to go somewhere. Eventually, they went into my body and got expressed in physical symptoms. Until I found The Healing Codes, I didn’t really know what to do about my negative memories and troublesome feelings. Yes, I went to therapy and learned to somewhat “speak the language” of emotions. The main thing I learned was that there was a language, other people spoke it and seemed comfortable and fluent in it, and I could learn that, too.

With The Healing Codes, I began to understand that feelings were windows into the negative beliefs I was holding, and that I could actually find those feelings and negative beliefs and turn them into positive feelings based on truth and love.

I learned that negative feelings were simply clues that something was wrong. There was a lie I was believing somewhere, and if I could identify the lie and replace it with truth, I could actually be healed.

Lies are always at the bottom of the negative feelings.

This truth has helped me to begin to welcome feeling


Now that I had a tool to really deal with negative emotions and wrong beliefs–The Healing Codes–I realized that instead of stuffing whatever was bothering me, I could trace the feeling to the memory (when possible) and the lie I was believing. I could identify the truth and through prayer and a Healing Code, infuse the truth into my spirit, soul and body, and experience true healing.

And that is what I help my clients do now: trace the feelings to the memories (which sometimes are hidden, but I can test for them), identify the lies, and replace them with the truth in such a way that the heart can believe it, not just the head.

That is the way true healing and transformation happens.

So when you feel bad about something, you can rejoice! Your heart is telling you, “There’s something here to heal.” Find that something, heal it by replacing the negative feelings and lies with truth and love. (I have free Truth Focus Statements you can use for this purpose.)

Do this regularly, and you will begin to feel freer and happier than you ever thought possible. The longer you do this, the more you will heal. It’s a process and lifelong adventure, but I’m here to tell you, after 12 years of doing this healing work on myself and with hundreds of others, every area of your life can be transformed.

One feeling, one code, one day at a time….


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One of my favorite books of all time is a little book called Joyful Journey: Listening to Immanuel.

The authors mention a maxim in there, which I like and am trying to live by:
  • “Talk to God about everything.
  • “Do nothing out of fear.
  • “Love others deeply.”

Sounds good, doesn’t it? But how do we do it? Especially the “do nothing out of fear” part?

We Are Not Meant to Live in Fear

First, recognize and embrace that we are not meant to live in fear.

Fear does bad things to spirit, soul and body.

In our spirit, fear stunts our spiritual growth. Instead of the right kind of fear of God–awe at his greatness, wonder at his goodness–we can have a fear based on distorted images of God (he is mean, angry, punishing, out to get you–like, perhaps, a parent was?). This will keep us from the Source of love and life.

God does not want us to live in fear! I have heard that some form of “do not fear” is in the Bible 365 times. Once for each day of the year. (Maybe we’re allowed fear only every leap year!)

Fear also stunts our soul. It can cause us to miss our destiny. Jesus told a parable of a man who hid his talent (money) in the ground because he “knew his master was a hard [and unjust] man, so he was afraid” and did nothing with what he had been given. Fear keeps us from fulfilling our potential.

Fear will distort our perceptions  and lead to making bad decisions, ruining relationships–you get the picture.

And, of course, fear does bad things to the body. It keeps the sympathetic nervous system dominant, cortisol gets released along with a lot of other stress hormones that do a lot of damage over time.

So how do we “do nothing from fear”?

Recognize and Address the Fears

Look not just for specific fears, but what I think of as “baseline fears.” The kind of fears that are at the root of so many other fears.

For example, a fear of failure may really be a fear of rejection or judgment from others. Heal the fear of rejection, looking for memories of being rejected and/or judged.

Another “baseline” fear I recognize in myself and clients is fear of not being good enough, or worthy enough. Again, look for early memories and relationships where you felt that way. Heal that with The Healing Codes or Immanuel Prayer. Replace the lie that you’re not good enough with the truth that God makes you good enough. It’s not what you do, it’s a grace given that you can receive.

Here’s another baseline fear, one that marketers love to tap into: fear of missing out. Related to that: fear of not belonging. If you tend to succumb to manipulation tactics, one or both of these fears might be making you susceptible. Look for the underlying memories and beliefs that are the source of these fears, and heal those. You will find yourself automatically establishing better boundaries and enjoying healthier relationships.

Infuse the Positive

It’s not enough to heal the wounds, you also want to infuse and strengthen the positive. That’s what I like so much about The Healing Codes. It’s largely about infusing positive images and truths to negate the lies and hurtful memories. Immanuel Prayer is even better, as you invite the living presence of Jesus into those memories.

It’s impossible for our brains to hold a negative and positive thought at the same time.  So besides deliberately healing the fears you are aware of, consciously refocus your thoughts when they go to the negative place. Catch yourself, and replace it with a more positive focus.

You might even want to smile. I hear that actually does something in the brain.

This is not the same as “stuffing.” This is self-control. When you stuff a negative emotion or thought, you push it down, you don’t want to deal with it. When you practice self-control, you recognize what’s going on, and you deliberately choose not to give that thought any more time. At the same time, you are regularly making time to deal with what comes up. That’s the difference. With self-control, it’s more of a “not thinking about that now, I’ll deal with it in my healing work” or whenever it’s appropriate. But you do deal with it.

To “do nothing out of fear,” you need to deal with the fears, and practice self-control by deliberately refocusing on love and truth in the moment. I like to deliberately turn my focus to some memory when I just knew God was with me, or to appreciation of something good in my life. I remind myself that God is with me right this moment, and tune in to his presence. If there’s fear, I just talk to him about it, and affirm my trust that he can take care of everything.

Which brings me back to:

Talk to God about everything.

Do nothing out of fear.

Love others deeply.

It’s truly a wonderful way to live!

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I had no idea I was doing something on a daily (well, nightly) basis that was so damaging to my health: Not getting enough sleep.

I thought, like many people, that because I always woke up before the alarm went off, I was getting enough sleep. Usually it was 6-6.5 hours.

Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, PhDAccording to Matthew Walker, author of Why We Sleep, the research says that’s not enough. If you get less than 7-9 hours of sleep every night, you are endangering your health.

After even one night of less than 5 hours of sleep, natural killer cells (which kill cancer cells that appear in your body every day) drop by 70%. Just one night!

And routinely sleeping less than 6 or 7 hours a night increases your risk of cancer by 50%. And, “based on epidemiological data, any adult sleeping and average of 6.75 hours a night would be predicted to live only into their early sixties….” (p. 262). In an interview on NPR with Terry Gross, Walker said, “We also know that every disease that is killing us in developed nations has causal and significant links to a lack of sleep. And a lack of sleep defined as six hours of sleep or less.”


Walker cites many amazing studies, on everything from the sleep habits of various species, to what happened when high schools moved their start time an hour later (70% fewer car accidents, 212 points more on the SAT tests!). He calls himself “the sleep diplomat” and is out to help people understand the importance of sleep for our health and even societal well-being.

Take car crashes, for instance. Driving when drowsy is actually more dangerous than driving drunk!

He also points out that sleeping pills, alcohol and other drugs merely sedate you, they don’t help you get naturalistic sleep. Your “sleep” will not restore you as it’s meant to.

Though Walker takes a decidedly evolutionary approach, what he says about the function of sleep made me marvel at how God created us, and gave us this amazing, FREE source of nightly rejuvenation.

If only we will take it seriously….

Few books have actually changed my behavior. This one has.

What tipped me over the edge was learning that you can’t judge whether you’re sleep-deprived. You get acclimated to impaired performance, lower alertness, and reduced energy levels.

The bottom line is: If you’re not getting around 8 hours of sleep per night, you’re sleep deprived and are undermining your long-term health.

I am determined to get to bed earlier so that I can get my 8 hours of sleep that human beings apparently always need. Nothing can substitute.

As I address this issue in myself, I’m seeing just how many “heart issues” are involved. If you struggle with insomnia, I encourage you to read this book, work on whatever “heart issues” are preventing you from getting enough sleep. Follow the suggestions below, and get more help if you need it.

This one thing–getting enough sleep–may

literally save your life.

Here are some suggestions from the book on how to get more and better sleep:

  1.  Establish a regular bedtime and sake-up time, even on weekends.
  2. Go to bed only when sleepy and avoid sleeping on the couch early/mid-evenings.
  3. Never lie awake in bed for a significant time period; rather, get out of bed and do something quiet and relaxing until the urge to sleep returns.
  4. Avoid daytime napping if you are having difficulty sleeping at night.
  5. Reduce anxiety-provoking thoughts and worries by learning to mentally decelerate before bed (here’s where Healing Codes come in!).
  6. Remove visible clockfaces from view in the bedroom, preventing clock-watching anxiety at night. Also all screens, and don’t look at any screens at least an hour before bed.

There is an appendix with twelve other suggestions. Highly recommend the book!

And if you need help in finding and addressing the “heart issues” that may be undermining your ability to get a good night’s sleep every night, feel free to contact me for some Healing Codes coaching.


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