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So you Want to be a Public Speaker?

Have you ever attended a seminar and said, “Wow, I wish I could speak like that”? Well, I’ve got some great news for you. You can be a public speaker.

There is no such thing as a born public speaker. Public speaking is a learned skill, basically anyone can do it. You just need to follow some simple rules and practice. If you know how to talk, you can become a public speaker. Becoming really good at public speaking requires some risk.

Now understand there is risk involved. You risk being rejected when you ask someone out on a date, and you risk getting into an accident every time you drive your car.

If you were afraid of getting into an accident, you’d never get behind the wheel, right? It has been proven that one of our greatest fears, believe it or not, is public speaking.

The key to getting up in front of an audience is believing that you have something to share with them that may make a difference in their lives – by entertaining them, warning them, encouraging them, or giving them direction or information. In order to be good at anything, you have to practice.

It’s easy to become discouraged if you expect to be as good as Zig Ziglar, Tom Antion Bill Brooks and Jim Cathcart right out of the shoot. But if you knew their backgrounds you will find that it took a long time before they were able to do what they do so well.

The thing to remember is the only person you need to compare yourself with is yourself. You must constantly work for your personal best, so when you are preparing your speech and practicing, all you need to ask yourself is, “is your second speech better than your first?” Did you learn something new as you prepared for your speech? Did you learn something from the feed-back comments of others after you gave your speech? That’s all you need to do. You can use what you’ve learned to make the next speech your best and then use the same process for each speech you give thereafter. Just take one step at a time.

Find your Niche

The more you like your topic, the more your audience will want to hear about it. There are three ways to determine your power fields, interests, majors and pet peeves. Start with process one and follow these recommendations.

But before you do that, you need to understand, to become a successful public speaker you must be passionate about your public speaking career. You MUST, eat drink and sleep public speaking. You must be focused, determined and control any and all distractions to become successful in this field. It is an absolute must that you love what you’re doing. Yes, it’s important you must enjoy helping people and be around people – communication is a two way process. “The reason I do this basically is that I enjoy being in front of people. I get fired up, excited and enjoy the interaction. Yes, ego is involved also. It’s a rush!”

Now, back to where we were. Below are some questions to ask yourself to find your niche. “Your audience will know if you really care about what you’re speaking on – believe me! So, find your niche.”

PROCESS 1

What do you like to do in your spare time?

What are your hobbies?

What do you like to do at holidays?

What is your favorite travel destination?

What do you like to talk about with friends?

On what issue do you hold a strong opinion?

What issue do you like to know more about?

What values are you standing for?

What special expertise do you have?

What do you fix well?

What special skills do you have?

What special professional or personal experiences have you had in your life?

What speech topic or debate in the news recently focused your attention?

PROCESS 2

Associate. Lets say you like to talk about Donald Trump. Now write down all things that come up in your mind. All the things related to Donald Trump. E.g. real estate, business successes, scandals, TV productions, his friends, and so on. In other words, you are building a topic tree around Mr. Trump. This method takes some time, but you can apply it on almost every candidate issue.

PROCESS 3

Is it of great interest to you?

Does it really excite you?

Is it something you’re already interested in?

Did you always want to know more about it, but didn’t have the time to find out?

Do you love to talk about it?

Do you already know more about the speech topic?

Are you passionate about your subject?

Most importantly, regardless of the subject, YOU MUST BE PASSIONATE ABOUT PUBLIC SPEAKING AND THE TOPIC BE PRESENTED!

Once you have found your niche(s), perfect it/them. If you’ve noticed, you can have more than one. It is strongly suggested you have multiple subject matter. Personally, I have eight seminars from one hour to a two week on site venue. Don’t limit your marketability with only having one or two. Versatility is the name of the game. But which ever you choose become the expert in that/those subject(s). Stay up to date with changes, technology or whatever impacts change to your subject. Constant research is the key here. Remember, people are paying for your knowledge!

Tools of the Trade:

To start on this subject, I will layout the common tools required to maintain your trade:

1. Laptop Computer

2. Digital movie camera (professional is suggested here)

3. Mobile Projection (presentations)(see InFocus)

4. Thumb Drive (2GIG min)

5. Headset Microphone Wireless System

6. Digital micro recorder

7. The most important tool of all your voice.

• Voice is essential to your profession. To take care of your voice properly is essential to your longevity

• Do’s to project and save your voice:

1. Get an annual check-up from a throat specialist — Prevention is always better than a cure.

2. Consider professional voice training. A voice teacher, professional choir director or singer can make a world of difference in techniques and your sound.

3. Drink six to eight glasses of water daily — this helps to moisten throat tissue and cuts down on dryness which leads to irritation.

4. Drink only water, lemonade or warm liquids when using your voice for long periods of time. Ice cold liquids have a tendency to shock or paralyze the throat and causes strain.

5. Use warm salt water solution or warm lemonade to gargle with after long hours of selling especially if your throat feels tired.

6, Use a quality sound system. Don’t buy because of price — buy because of sound.

7. Let the sound system do the work for you — that’s why you have it. Control crowd with sound system. Turn it up if they’re too noisy — silence will quite them also. Keep them attentive but not by yelling.

8. Relax your body and voice. You can feel tightness and tension — relax, breathe deeply, relax, breathe deeply.

9. Keep throat moist at all times. Small pieces of candy held in corner of mouth help produce saliva. Avoid menthol candies, cough drops, etc. They tend to cause dryness. NEVER, NEVER chew GUM! Yes it does produce saliva but looks disgusting. “Every time I see one chewing gum during a presentation I see a barnyard animal chewing cud!” – “Okay, my pet Peeve!”

10. Project voice naturally. Talk naturally but project upward and outward through diaphragm. Talk to furthest person from you to help projection.

11. Practice and try to cultivate the habit of ‘diaphragmatic breathing” whenever you have to speak. Your voice will hold up much better, sound stronger, and be more pleasant for others to hear.

• DON’TS: Here are a few that can affect your voice quality and lead to throat problems.

1. Don’t strain — learn proper breathing techniques and protection techniques. Prolonged straining of your voice causes the vocal chords to rub violently together causing blisters or nodules often requiring surgery and then voice therapy to correct.

2. Don’t scream or shout excessively — Auctioneers don’t speak without a good sound system.

3. Don’t use a cotton handkerchief over mike — dust and cotton particles from the handkerchief cause dryness and strain.

4. Don’t rely on throat lozenges, sprays, pills, steam to ease throat. This is a dead give-away to problems. Don’t spray antihistamines to clear nose. They dry out throat tissue excessively and often cause drainage into throat. Grosse, but true.

5. Don’t speak out of pitch — too high or too low a pitch causes voice strain, how do you find your pitch? Talk or hum to determine pitch.

6. Don’t cough, sneeze or clear throat excessively — causes incredible stress on vocal chords and irritation from rubbing together that may lead to nodules.

7. Don’t speak louder or change your pitch when you have head congestion. You may feel you can’t be understood unless you adjust your voice but remember, your audience’s ears are not congested and they can hear you fine. Slower, more careful articulation will help your clarity.

8. Don’t smoke! If others around you are smoking, drink water. This greatly reduces the likelihood of throat irritation.

9. Don’t ignore warning signs — hoarseness, laryngitis, sore throat (especially after speaking), swelling, lumps or continued irritation. Don’t wait — get it checked by a doctor and hydrate.

Remember; don’t skimp on quality with your tools. Your tools are important and cost should not be a factor. You get what you pay for!

Delivery

As a speaker, you never want to “die” in front of the room, but if you take the wrong position, it may very well affect how your received.

Lots of research on covert influence shows that it really does matter where one stands when we present our subject matter.

To satisfy yourself that the position of your body in relationship to others is important, try this. Ask several to help you out. Place two chairs face to face, just about 3-4 feet from each other. Now, assuming you are sitting in one, slide the other over about two feet to the right, so when the other person is sitting across from you, you’ll be to their right, and vice versa.

Now have each person sit across from you as you present a short subject. Have them appraise you on a scale from 1-10 how comfortable they are with you. After they have done so, move your chair so that they are now across from you, and on your left and repeat the process. Do this with as many people as you can, because the results are overwhelming. You’ll be shocked to find that almost everyone rates you as being much more comfortable when you are on their right side. Not only that, but research also indicates that you will be seen as more attractive as well. See how this might be beneficial?

So, how do you use this information in a live presentation? While there are more complex strategies, the basic use of this is not only powerful, but simple.

When you first take the stage, you’ll want to stand near the center, just off to the right of the audience, or your left. As the presentation progresses, you will want to use both sides of the stage; the side to the right of the audience for anything you want them to associate positive feelings to, and the left side to the things you want them to link to negativity. Ain’t science wonderful?

Nerves

Your mouth is dry, heart pounding, and knees knocking. You go into panic, facing a dreaded public speaking engagement.

“Now understand, I have been speaking since 1973 and have given hundreds of seminars and each and every time I’m nervous.”

Here are a few tips that may help combat those symptoms and reduce nervousness.

1. Deep breathing will help your brain work to capacity, and forcing the slower pace will quell the panic.

2. Exude confidence; Stand tall, with shoulders back and chest out. Smile. Even though you don’t feel happy or confident, do it anyway. You will look confident and your body will fool your brain into thinking it is confident. It works!

3. Keep you mouth and throat hydrated. Plan to keep a drink on hand while you are speaking, though this sounds impossible. Place (room temperature) water strategically placed so you can re-hydrate during your presentation. Know when in your presentation it would be less noticed. If all else fails tell your audience that you need to hydrate. You can make it humorous.

4. Adrenalin sends the blood rushing to the fight/flight centers of your brain at the base of the skull. Place your hand on your forehead and press gently on the bony points. This will bring the blood to the parts of the brain that need it to present your speech best.

5. Know you are prepared. Obviously this depends on actually being prepared, so take every opportunity in the days leading up to the speech to prepare your material. Be familiar with the structure of the presentation, and the ideas to use. Memorize the most important parts, and the parts you might forget.

6. Know your audience, its critical! Their average age, gender, race, income levels, education, generally their demographics. Remember, the more you know your audience the more it will put you at ease.

7. Remember, you are the expert! Yes, there are people who might know more about your subject. I think this way, “if there is a person that knows more about the subject being presented in the audience, then why they are not up here presenting and I seated in the audience?”

7 Keys of making a Speech

1. Grammar – Use correct grammar. Write out your speech in advance and read it aloud a few times. This will help you catch most of the mistakes privately. Ask a friend to listen to the speech and give you feedback or note any grammatical errors.

2. Filler Words – Unnecessary words that do not help convey your point can be distracting. Avoid the use of “uh, ah, um, you know, like, and I mean.” In order to avoid run-on sentences, insert a one-second – pause – between sentences instead of using “and” or “so” to connect two or more sentences. Before you take the stage practice saying any difficult words you plan to use.

3. Body Language – By this, I am referring to unintentional cues you give such as looking at your notes, not making eye contact, slumped shoulders, hands in pockets jingling money, or slouching on the lectern. Practicing in front of a mirror will help you discover your own quirky movements.

4. Gestures – These are intentional movements you use to make a point or illustrate the importance of a word. Make your gestures large enough to be seen by the person sitting in the back of the room. Step away from the lectern when using the lower part of your body; otherwise your movement will not be seen.

5. Vocal Delivery – Avoid monotone and jazz up your presentation by varying your tone (emphasis or emotion), pitch (high or low voice), and rate (fast or slow). All these help keep an audience interested in what you are saying.

6. Topic– Your focus should be on your audience. An interesting topic is important, but should be relevant to your listener’s needs. Prepare ahead of time. Write key points on small 3×5 note cards to remind you of what is next. Reading off cue cards is discouraged. Only use them if necessary. Know your subject!

7. Visual Aids – Not all presentations require or need visual aids. However, visual aids and handouts make a your presentation more interesting.

Impromptu Speaking

If you have ever given a presentation at work or at a special event you know how nerve-wracking it can be. A little nervousness is normal. It shows that you care and are excited about the opportunity you’ve been given to speak. Having nervousness overcome your ability to function in front of an job interview panel can be harmful.

Practice impromptu speaking as a way of learning to respond effectively on a moment’s notice.

Here are a few suggestions about how to rehearse for successful impromptu speaking. For this exercise you will require:

• A timer, stopwatch or clock with a second hand sweep.

• A friend – If you don’t have anyone to practice with, you’ll have to watch the timer yourself.

• A topic – here are three:

1. What is procrastination and how it impacts ones personal life.

2. You have a friend that has asked you for some advice on why his business is not taking off. You know it is his focus and time management that needs real help.

3. Please give your advice on how to deal with rush-hour traffic.

Take each topic listed above one at a time. Have your friend read one topic aloud then set the timer for two minutes.

Your friend will give you a silent signal when you’ve reached one minute and again when you have reached two minutes. Try to keep speaking until you get the one minute signal. Then, wrap up when you get the two minute signal.

Compose your thoughts as quickly as possible and begin addressing the topic. Give a simple opening statement. You may repeat the topic question as your opening. Then, give your opinion about the topic by answering the questions to the best of your ability. Give a summary of what you presented.

Guest Speaker

Being a guest speaker in front of the right audience can be an excellent way to attract new business. Many clubs, organizations, conventions, and trade shows seek guest speakers who can provide useful information to their audience. The opportunity to speak in front of an attentive group can certainly boost your business, whether you are a service or product provider.

Design your speech or presentation so that the audience leaves with useful information that will help them. Avoid giving a sales pitch; this will be a turn-off for both the audience and the speaker-coordinator.

Here are a number of reasons why being a guest speaker can attract more business:

You are perceived as an expert in your field.

You have an opportunity to get free publicity to promote the event.

You have the opportunity to hand out information to each attendee (with your contact name on it).

You can ask for names and addresses of attendees to build your contact database.

You can chat one-on-one with the attendees after the meeting. Make sure you have a business card!

Check out your local Chamber of Commerce, local trade shows, or your local Convention Center. In some cities there are Professional Meeting Planners who often seek speakers. Your participation as a speaker at one event may lead to other contacts in the industry.

Dale A. Simmons
http://www.articlesbase.com/business-opportunities-articles/so-you-want-to-be-a-public-speaker-111734.html

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Detoxifying Your Body

What does that mean? I’ve been learning more and more about this. It sounds scary but it’s really easy to do. We touch and eat toxins that get absorbed into our bodies. The fat cells then cling onto those toxins meaning the fat stays on our bodies and it gets harder and harder to lose.

I’ve tried several different products that claim to detox your body. I’ve found one that I feel really works.

It’s Coral Calcium 02, it’s delivered in a pure ionic form, which means it is immediately bioavailable to the body. Meaning it can help with other issues we have with our bodies.

This helps absorb vitamins and minerals from the foods you eat and the supplements you take combats arthritis and heart disease, cleans the kidneys, intestines, and liver, protects our bodies from free radical cell damage from everyday life, increase muscle and joint mobility, increase your oxygen levels, control digestive problems, regulates blood sugar, manages blood pressure, neutralizes harmful acids that lead to illness also helps fighting the battle against cancer and other diseases.

Revitalize means Alkalinity equal good health. Coral Calcium 02 transforms your water into a powerful alkaline beverage, which fights against the physical stress caused by today’s fast paced lifestyles.

As your body becomes more acidic, your internal environment becomes inviting for harmful bacteria to grow and proliferate. Cleansing your body of these microforms and their toxic waste is vital to regaining a healthy balance within your system. NuCleanse will help cleanse and detoxify the whole body including the colon, blood, lymph, tissues, interstitial fluids, liver, and kidneys. Cleansing with NuCleanse will help eliminate negative microforms and excess acidity thereby getting your body’s ph in balance more quickly, purifying it from years of damaging toxic buildup.

NuCleanse is made of 20 all natural herbs. These herbs break down the foods that we eat and pass them through the body more easily without leaving toxins. NuCleanse, if taken as directed, is designed to cleanse the colon making your digestive system run more efficiently.

You should start to see results within 1 to 3 weeks. Years of toxic build up may not disappear at once. That’s why we recommend maintaining your NuCleanse regiment for at least three months to assure a more complete system purging. You may even see certain manifestations of toxic build up leaving your body.

Once toxic mucus and meat residue is out of your system, you may wish to continue using NuCleanse on a daily basis to maintain a healthy colon and to promote good digestion. According to the American Dietetic Association, an average person should consume at least 20 to 35 grams of fiber each day, but Americans only eat about 5 to 20 grams a day.

Did you know that the average person contains 5 to 25 pounds of waste buildup in their colon? This may lead to increased bacteria and toxins that contaminate our system causing common sicknesses and diseases.

Approximately 90% of all disease and discomfort is related to an unclean colon. Internal cleansing is essential for a healthy, active lifestyle, especially in this fast paced, fast food society.

Stop fighting the diet and body cleansing battle and discover how NuCleanse flushes the excess waste build up, and deadly toxins out of your body, resulting in rapid weight loss and better health.

Ionic Bentonite
NuCleanse contains ionic bentonite clay. Bentonite aids in detoxification because it contains a large and varied mineral content. Bentonite has a negative electrical attraction for positively charged particles such as toxins and harmful bacteria.

Psyllium Fiber
NuCleanse also contains psyllium husk powder, which is a great fiber source as well as a natural laxative. Psyllium contains mucilagins that are beneficial as both a laxative and anti-diarrheal. Psyllium is useful in restoring normal bowel functions and promoting healthy colon functions. The nutritional benefits of psyllium are great for cleansing the large intestines, expelling toxins from the body.

Cleansing Herbs
The herbal blend in NuCleanse (Senna Leaf, Cascara Sagrada, Burdock Root, Parsley Leaf, Alfalfa Herb, Fennel Seed, and Licorice Root) also help remove toxins and wastes from the colon.

Did you know it takes 32 glasses of alkaline water to neutralize the acid from one 12 oz soda? Each time you drink acidic soda, coffee, tea, and energy drinks your body uses its own buffers (from bone and dna) to raise the body’s alkalinity to maintain your healthy blood pH level of 7.35 to 7.45.

The Facts:
More than 1 in 5 Americans unknowingly drink tap water polluted with feces, radiation or other contaminants. Nearly 1,000 deaths each year and at least 400,000 cases of waterborne illness may be attributed to contaminated water. The New York Times June 2, 1995 Clean your water with 02.

There is an answer to easily change the affects of the world on your body. Just by adding this to our water, it helps regulate our bodies and keeps us health. By keeping us healthy we are able to fight off illnesses.

Angie Hembree
http://www.articlesbase.com/non-fiction-articles/detoxifying-your-body-72006.html

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Flax Seeds, Seeds, and Nuts for Constipation Relief

Here are a variety of home remedies for constipation using flax seeds with other seeds and nuts. They provide the fiber and oils that you need to relieve constipation. Drinking plenty of water with these home remedies will make them more effective.

Mix equal parts of flax seeds, almonds, sunflower seeds and sesame seeds. It is o.k. to mix only three of these seeds, if that is all you have.

Grind them in a coffee grinder to a power. You can eat the power or add it to a nondairy smoothie, a juice, or morning cereal. You can also sprinkle it on your evening salad. Use up to 3 tablespoons twice a day.

This mixture will provide you with extra fiber and a batch of minerals.

Drink plenty of water when using ground up seeds.

Flax seeds are astringent and have laxative action. They are good for mild or moderate symptoms of constipation.

Using an excess of flax seed can contribute to the back up in your colon. Flax seeds also have small traces of prussic acid, which is toxic in large amounts. But it would take a lot of flax seeds to reach the toxic level.

Place between 1 teaspoon to 1 tablespoon of flax seed in 8 oz of warm water and let it sit for one hour. Then just before going to bed, drink the 8 oz. After drinking this glass of flax seed drink another 4-8oz of water.

Flax Seed and Apple Cider Vinegar

Boil 1 ½ cup of distilled water.

Add 1 tablespoon of flax seed and continue boiling the water for 10 minutes – tea will become jelly like.

After this cools down add 1 teaspoon of apple cider vinegar.

Drink cup of this combination in the morning and until you get good daily bowel movement.

Flax seed contains the essential oil omega 3. If you lack this oil in your diet you will be prone to disease.

Apple cider vinegar (ACV) is another extremely important food you should include in your daily eating. ACV is high in various minerals and in particular potassium

Flax seeds and oat bran

To get your bowels moving again, prepare the following mixture.

Mix 1 tablespoon of flax seed and 1 tablespoon of oat bran into a glass of distilled water. Let it sit overnight. First thing in the morning, take 2 tablespoons. Wait half an hour before eating anything. Do this every morning until your bowels start moving

Flax Seed Oil

Our body does not make omega 3 oil and we need to get it in our diet.

For constipation, mix one tablespoon of flax seed oil with goat or cow yogurt. Add a little honey if you like. Take this mixture right about ½ hours before bedtime.

Do not heat flax seed oil and keep it refrigerated. Heating it may cause some cancer causing compounds.

There you have it, a variety of home remedies for constipation. Use these home remedies every day and you will see the difference in your regularity.

Rudy Silva
http://www.articlesbase.com/alternative-medicine-articles/flax-seeds-seeds-and-nuts-for-constipation-relief-113726.html

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An energy/sport drink combo?

Is it possible to make an energy/sport drink combination? i have to design a drink for an assignment and was wondering what type of ingredients would help kids concentrate more?

We used to make our own isotonic drink I can’t remember the exact recipe but I googled it and .. http://news.bbc.co.uk/sportacademy/hi/sa/healthy_eating/features/newsid_2132000/2132209.stm
or http://www.hornetjuice.com/make-sports-drinks.html
this is better http://www.medical-student.co.uk/issues/current/files/December2007Page%2022.pdf

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Burn your Fat Pants

Burn Your Fat Pants

7 sure fire ways to lose weight, drop inches, and burn your fat pants forever. Most of us have been there, broken down and bought a pair of pants that were bigger, because we got tired of squeezing into our smaller ones. I’m going to give you 7 fitness tips that will have you in your skinny jeans before you know it. Never wear fat pants again!

1. Set realistic goals: Take it slow, don’t go all out only to burn yourself out after a couple of weeks or months. Start off by making small changes to your lifestyle, and eventually you will move on to bigger changes. Write down specific short term goals and aim for them.

2. Meals: Preplan all of your meals. When you are prepared you make healthier food choices, and don’t just fly by the seat of your pats and go through whatever fast food resturant is closest.

3. Spread your meals out: try to eat 3 meals and 2 snacks everyday. This keeps your blood sugar levels even, and helps to avoid overeating. There are 3500 calories in one pound of fat, if you can burn 500 more calories then you consume everyday of the week, you will lose a pound a week.

4. Drink lots of water: drink at least four 16oz. Glasses of ice water a day, and you will burn an extra 100 calories a day. Water is a natural fat burner, and has several other health benefits, like healthier skin, improved energy, and it helps to remove toxins from the body.

5. Exercise: 30 minutes a day in some sort of continuos physical activity. Walking, running, cleaning, house cleaning, mowing the lawn, lifting weights, etc. Walking 4 days a week, and weightlifting 3 days a week works best. Resistance training helps your body to burn calories easier, the more muscle your body has the better you will burn calories.

6. Fitness Plan: Make you fitness plan easy, and non-intimidating. I see a lot of people that go over board with their fitness plans, and burn out. Make your fitness plans flexible, so that they fit into your schedule and busy life. Any exercise is good exercise as long as you are not sitting down watching television, and eating.

7. 3 Hour rule: If you are going to be very active after a meal then feel free to eat more calories, but if you are going to be sedentary then consume less calories. Always think about what you will be doing up to three hours after you eat.

Follow these 7 sure fire ways to burn your fat pants forever, and never wear then again. Remember set realistic goals, and see them through. Your body, mind and soul will thank you for it.

Written by Andy Salazar C.P.T.
Owner: Empower Fitness Training
218 N. Conyer St. Visalia, CA 93291
(559)636-3488
www.empowerfitnesstraining.com

Andy Salazar
http://www.articlesbase.com/weight-loss-articles/burn-your-fat-pants-74963.html

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Forgiveness, the Peace Medicine

The quality of mercy is not strain’d;It droppeth as the gentle rain from heavenUpon the place beneath: it is twice bless’ d:It blesseth him that gives and him that takes.Tis mightiest in the mightiest;It becomesThe throned monarch better than his crown…It is an attribute to God Himself.And earthly power doth then show likest GodWhen mercy seasons justice.Shakespeare, The Merchant of Venice

One of the greatest teaching acts in history is the crucified Jesus Christ forgiving his tormentors, “for they know not what they do.” It was one thing for Christ to preach Love for all, including enemies, but quite another for him to demonstrate mercy while experiencing exquisite agony at the hand of those enemies. The forgiving Christ on the cross is the ultimate symbol of the healing power of compassion and understanding. While suffering unimaginable pain, he expressed selfless sympathy for his adversaries. This supreme act of unconditional forgiveness, arguably the most difficult aspect of unconditional Love, is beyond the reach of ordinary mortals. Nevertheless, we can learn how to forgive on a smaller scale and build from there.

All of us suffer the provocations of other people, and each of us has acted poorly towards others. On a small scale, we are confronted daily with minor incidents: disagreement, misunderstanding, or frank rudeness. And most of us at one time or another experience major problems from physical, mental, or sexual violence, infidelity, betrayal, rejection, abandonment, and unjust treatment.

Our natural reaction when provoked is anger and fear. These emotions are part of the fight or flight response, a built-in survival mechanism. Anger and fear are good defenses, but difficult emotions to manage. They seem to have a life of their own. Instead of intelligently guiding us to protection and safety, these feelings often become the problem. They stick to us, feed on themselves, and infiltrate our identity in counterproductive ways.

Anger smolders as resentment or expands into all-consuming rage. Unresolved anger stays in the body causing health problems, fatigue, and depression. When it becomes a tool for vengeance and punishment, it leads to escalating cycles of violence and the perpetuation of danger. Fear spirals into painful panic attacks or paranoia. In addition, painful memories and replays of traumatic events often dominate our thoughts. To rid ourselves of the pain, we may turn to self-destructive behaviors such as promiscuity or addiction. Some of us become abusive ourselves, passing our pain along to others. It seems like the wrongdoer injects us with a painful toxin, and we make it worse by responding with our own toxic thoughts, feelings, and behaviors. There appears to be no remedy.

At some point, however, we begin to realize that we are suffering not only from the original trauma, but also from our own reactions. Though we cannot control what has happened to us, we can control our response. Forgiveness, a spiritual practice taught by the great religious traditions, provides us with the antidote to the poisonous effects of the original trauma and our own toxic reactions.

Forgiveness transforms anger and resentment into understanding, compassion, and loving kindness. Forgiveness, an aspect of the soul and God and an expression of unconditional Love, is itself unconditional. It is applicable to any degree of offense or abuse.

The main reason to forgive is to rid ourselves of recycled pain resulting from the original trauma, so that we can reclaim peace of mind and enjoy life. Without forgiveness, we may stay locked up in our own emotional prison indefinitely, thus perpetuating the original insult of the wrongdoer. Fortunately, we have the power to neutralize the toxins injected by others with the medication of forgiveness. When we choose forgiveness, we give ourselves a precious gift: the return of our peace of mind.

Forgiveness does not imply weakness or passivity, nor do we deny or minimize what has happened. An evil action remains what it is: terrible, repulsive, or simply obnoxious. We do not tolerate or condone injustice, and we hold people accountable for their actions. We should not trust the wrongdoer or remain in dangerous situations. Forgiveness is managing our inner life while taking action for safety, protection, and justice in the outer world. While we heal and integrate traumatic memories inside, we take corrective action outside.

Forgiveness is not reconciliation. Reconciliation is the repair of and return to relationship with the wrongdoer. Forgiveness is the healing of the self without involving the offender. We can gain the inner peace of forgiveness without reconciliation. We cannot reconcile without some degree of forgiveness. Just as forgiveness is a choice, so is reconciliation. We do not have to reconcile.

Forgiveness is a powerful healer, greater than anger or even murderous rage. It soothes and quiets other emotions, including depression, anxiety, shame, and guilt. Forgiveness nullifies the noxious power of the offender and releases us from the prison of past trauma and our own toxic emotions. When we bathe our cells, tissues, and organs with the peace-medicine of forgiveness, we reap the benefits of the relaxation response, and our healing power expands. When we forgive, we gain strength, courage, compassion, and joy, our relationships improve, and we become more skillful at solving our problems.

Despite these benefits, forgiveness is controversial. Religions and individuals vary in their approach; there is no one correct way to deal with it. Each person must choose to forgive or not, a choice involving complex, intimate questions. Some choose not to forgive. This decision should be respected. Forgiveness is not for everybody.

Those who choose to forgive will need a process; simply intending to forgive is not enough. We need to learn how to swim upstream, against the torrent of emotions which demand revenge. This very difficult spiritual task requires strength, courage, and skill, since it is much easier to respond in kind when mistreated. Following is a ten-step method designed to guide the reader through a process of forgiveness. This technique can help us manage small, daily challenges as well as major life crises.

Before beginning, please be aware that the forgiveness process is not without risk. The process may release intense emotions that become overwhelming. If this occurs, stop the process, take a break, and engage in pleasant, comforting activities alone or with friends. Then return to your forgiveness work. If your pain is severe and unrelenting, you may need to consult with a mental health or spiritual counselor. Generally, the criteria for seeking professional consultation are a loss of sleep or appetite, an inability to complete daily tasks, thoughts of harming yourself or others, or any symptom of concern.

A METHOD FOR FORGIVENESS

  1. Action
  2. Let the story unfold
  3. Spiritualize the story
  4. Affirmation
  5. Visualization
  6. Meditation
  7. Grace
  8. Service
  9. Self-forgiveness
  10. The forgiving character

  11. ACTIONWhen provoked or violated, we need to take the necessary external corrective action for self-defense and protection. The focus is on safety for our loved ones and ourselves. If the abuser is still present, we may need separation and an order of protection. If a crime is involved, we need to press charges and seek justice. When we are physically safe, we can retreat for the extended inner work of forgiving.

  12. LET THE STORY UNFOLD

  • Remember, emotions are intelligent messengers carrying information about our problems and solutions. We can ride the waves of anger, depression, fear, guilt, and shame until they dissipate. If we surrender to the pain, we get the necessary lessons, solve our problems, cultivate spiritual qualities, and move on. Initially the process involves letting the story unfold.

    The first step is to remember the facts of the event. Then experience and feel the emotions associated with the event. We should not be surprised to find multiple layers of emotional pain requiring weeks, months, or years of work. There are deep pockets of hidden emotion that block the flow of healing energy.

    It takes time to remove all of the debris. We need to accept and absorb the pain as it comes. We must work our way through the many layers of anger, one at a time. The process may seem finished when more anger appears, years later. Process whatever emotions arise until there are none left. Because of intense pain, you may tend to avoid some, moving through the process too quickly. Take your time. Do not rush. Let the story unfold completely.

    To let the story unfold, let each emotion surface and speak its truth, whatever that might be. Emotions seek understanding and validation, not value judgments. If we allow our emotions to speak freely at this stage, we will often hear a story about injustice, unfairness, loss, humiliation, insecurity, and revenge. There may be questions about good and evil, why we suffer, and the role of God in the story.

    The value of letting the story unfold freely is that we get our emotions to move out of their hiding places in the body and the subconscious. However, if we stop at this stage, we recycle a story based on self-righteous anger, smoldering resentment, and vengeful fantasy. Unless we give the story higher meaning, we may remain locked up in the prison of our own painful emotions indefinitely.

    The transition to the next stage, spiritualizing the story, is difficult. In the face of severe anger, the idea of adding anything positive to the story such as understanding or compassion for the wrongdoer seems ridiculous. When anger is very strong, we may have to wait before proceeding to the next stage.

    When you are ready, make a firm commitment to the process of forgiveness. Stop telling your story to other people, to reduce some of its momentum, and begin working steps 3-7. As you work through these steps, you may experience additional turbulence, swimming as you are against the current of your raging emotions. Take your time and pace yourself. If your reaction is too disturbing, you may not be ready to proceed.

    1. SPIRITUALIZE THE STORY

    We can continue to tell ourselves a story driven by hate, pain, and despair, but then we remain victims of the abuser and suffer unnecessarily. To mobilize ourselves out of the position of victim, we transform anger into peace and strength by spiritualizing the story. Spiritualizing the story includes understanding the offender and separating the soul of the offender from their bad behavior.

    To understand the offender, we can look at the developmental causes and conditions that led to the hurtful act. Sometimes, it is not clear why the wrongdoer acted out. Often, however, we find offenders are deeply troubled victims of neglect, abandonment, and abuse themselves. There is a lack of Love, moral guidance, education, meaningful employment, and self-knowledge. Although this does not excise wrongdoing, it helps us understand and respect the problemsconfronting the offender.

    Some actions are so barbaric, however, that no degree of understanding can neutralize our outrage and disgust. In these circumstances, we can still separate the soul from the evil action to realize our common humanity. On the spiritual plane, we are all the same: human beings with a soul. We can maintain this vision by seeing the good in everyone, even when it is not immediately apparent.

    Looking at the perpetrator’s history and separating the soul from the wrongful behavior lay the groundwork for a gradual shift from anger to respect and compassion. This transition takes time. It is a difficult part of the process. Anger, fear, and esentment are polar opposites of compassion, Love, and kindness. These emotions fight with each other. The experience can be tumultuous and overwhelming. It is easy to get lost and quit. For additional help with this difficult process, we can affirm, visualize, and meditate. With these techniques, we gain access to a wider pool of healing energy.

    1. AFFIRMATION

    Forgiveness affirmations bring us into alignment with the healing power of unconditional Love. Practice the following or similar affirmations no matter what others do. Eventually, these thoughts become your reality.

    • Everyone is a child of the same Father/Mother God.• ________ is a child of God, equal in Her sight.• I see the humanity and soul of _______.• I drink the peace-medication of forgiveness.• I drink at the fountain of understanding and compassion.• I establish myself as a center of understanding and compassion.• Understanding and compassion radiate throughout my entire being.• Love and kindness fill my body-temple and radiate to all beings.• I see the beauty and goodness of every soul.• I am concerned for others as I am for myself.• The soul remains uncorrupted behind our mistakes and flaws.• I am the soul, the image of God within, pure Love.• The Love I feel for all beings remains the same despite provocation.• I forgive others.• I forgive myself.• I am willing to forgive__________.• I make peace with family, friends, strangers, and enemies alike, for therein lies my peace.• I love family, friends, strangers, and enemies alike.

    1. VISUALIZATION: THE LOVE-LIGHT HEALINGEXERCISE

    Sit in a comfortable chair in a quiet place. Close your eyes and take several slow, deep, abdominal breaths. Concentrate on your spiritual eye, at the center of the forehead just above the eyebrows. Relax and focus on the warmth and sense of well-being in your heart. Ask God for help in feeling Her Love for the soul of the wrongdoer. Now visualize the one who has harmed you, immersed in the healing Love-light of God. Imagine the light dissolve and replace the imperfections of the wrongdoer with peace and harmony. Then immerse yourself in the light. Visualize the healing light dissolve and replace your anger with peace and harmony. You might also visualize the forgiving Christ on the cross, or another image that would help you dissolve the pain given to you by others.

    1. MEDITATION

    We can get additional help with forgiveness from meditation. In the stillness of meditation, we reach the deep healing power of Love and Her consort qualities. It is here, in stillness, that we slowly and subtly replace our problems with spiritual qualities. Spiritual qualities are the healing powers. They have more power than our problems. In the stillness of meditation, Love burns up hate, kindness dissolves cruelty, enderstanding breeds compassion, and compassion melts anger. Instead of remaining a victim of other people’s problems and our own recycled painful emotions, we cultivate peace and strength. When we come out of meditation, we give Love and kindness to all whom we meet.

    1. GRACE

    We do the work as described in steps 1-6 above, but we are not strong enough to do all of the work of forgiveness on our own. Fortunately, we have access to God’s infinite ocean of all-forgiving Love. We can tap into Her vast powers of compassion and mercy by asking for Her help and grace.

    Retreat to a quiet place and make contact with your Higher Power. You might pray, “Divine Mother, You know I cannot forgive on my own. I need Your help. Bless me with Your grace. Help me build a story based on understanding, compassion, and forgiveness. Give me Your Love and forgiveness that I may give it to others.”

    When we do the work and ask for Her help, on Her schedule and by Her grace, the gate to Her infinite healing power opens. She sweeps away anger, resentment, shame, guilt, humiliation, and other such emotions, replacing them with peace, forgiveness, and harmony.

    1. SERVICE

    With our work and God’s grace, Love qualities replace harmful emotions. We channel our expanded understanding, compassion, and peace into universal service. We can express our service to humanity as a quest for justice, human rights, or any action that benefits others.

    1. SELF-FORGIVENESS

    All of us make mistakes that hurt others. We become aware of our mistakes when others give us feedback or from introspection. When we see that we have hurt someone, we feel guilt. This is good. Guilt is intelligent. It helps us become responsible for our flaws, and it deters us from repeating the same mistakes.

    Guilt becomes a problem, however, when we are too hard on ourselves. Excessive guilt leads to low self-esteem, which can become self-hate. We lose our peace of mind. The flow of Love between our self and others is blocked. The antidote to excessive guilt is self-forgiveness.

    To forgive ourselves, we can follow the same steps described here in the forgiveness process. By following these steps, we can learn to be gentle, patient, and understanding with ourselves even when we make mistakes. In addition, we must do what we can to change our behavior, apologize to the one we hurt, and make amends.

    1. THE FORGIVING CHARACTER

    Forgiveness is a skill we can learn through study and practice. We can start with forgiving a small event or a single person and expand from there. The more we forgive, the easier it gets. We think forgiveness. We intend forgiveness. We tell forgiveness stories. We practice forgiveness until it becomes a habit, part of our character. Eventually, when our forgiving muscles are very strong, we can forgive unconditionally and instantaneously. Then we have a great gift to give to the world! Instead of revenge and retribution, we give understanding and compassion. Instead of transferring the pain others inflict on us, we return kindness. When we learn to give ourselves unconditional Love, we become our own best friend. When we absorb the pain of others and transform it to peace and harmony, we reduce the pain of the world.

    GENERAL RULES FOR THE FORGIVENESS HEALING PROCESS

    1. The forgiveness healing process works, but it takes time. It is slow, painful, and difficult. It may take weeks, months, or years. There is no timetable. We cannot control the speed. The process must be allowed to unfold on its own time. We need to work with each step, however long it takes. We should not try to rush or force our way through the process. There are noshort cuts.

    2. Although we all heal at different rates, forgiveness generally takes longer if the hurt was deep.

    3. There may be times when we experience pain without relief. This is part of the process. Do not give up. Forgiveness is a lifelong discipline. A breakthrough can occur at any time. With practice, it gets easier. Be gentle with yourself and persevere.

    4. We can only do a little bit of work at a time. When the pain is too intense, we need to take time out.

    5. If the forgiveness process becomes overwhelming, seek professional consultation with a mental health or spiritual counselor.

    6. Whenever we experience new waves of anger or resentment, we can rework the steps. Eventually, we completely transform our anger into peace and strength.

  • ADDITIONAL POINTS TO REMEMBER

    • Forgiving helps us deal with major problems such as physical or sexual assault, infidelity, abandonment, injustice, and cruelty. It also helps us with smaller, daily challenges when we conflict with others. It is easy to judge others who are insensitive. However, even mild resentment infiltrates our consciousness, stealing our peace of mind. We must become more aware of the subtle, insidious forms of anger and resentment that occur in response to the provocations of daily life. Then we can refine our consciousness by responding with the healing power of forgiveness. We need a lot of forgiveness; the daily challenges are many.

    • When we make mistakes, we want forgiveness. It helps to remember this when we are doing the difficult work of forgiving those who have harmed us. They want forgiveness, too.

    • Anger is a poison. Forgiveness is the antidote. The karma of the criminal is between them and God. The attitude of the criminal is irrelevant to our healing process.

    • Martin Luther King, Jr. said, “The chain reaction of evil—hate begetting hate, wars producing more wars—must be broken, or we shall be plunged into the dark abyss of annihilation. Love is the only force capable of transforming an enemy into a friend. By its very nature, hate destroys and tears down; by its very nature, love creates and builds up. We love every man because God loves him. At this level, we love the person who does an evil deed, although we hate the deed that he does.”

    • We do not accept evil. We fight for safety and justice. This does not necessarily heal our inner being, however. For this, we need forgiveness.

    • Forgiveness is a skill we can develop. It is a good tool to have. No one is immune to the daily challenges of life or to a major attack, but if we know how to forgive, we can maintain ourpeace of mind and strength.

    • Forgiveness heals individuals, families, religions, and nations. There is no end to the expansive power of Love. How great it is that we can reduce our pain, the pain of others, and the pain of the world with the healing power of forgiveness!

  • Philip Shapiro
    http://www.articlesbase.com/self-help-articles/forgiveness-the-peace-medicine-10256.html

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