How to Use This Book

This book is designed to guide you towards becoming your authentic self - the best version of yourself, feeling happy, joyful and content with life.

Take your time with each chapter, incorporating the tools shared into your life. 

Additionally, you can visit this blog for further practices, updates on special workshops and information on private sessions.

Astrological Insights with Regular Updates

Astrological Insights for Dec 30 – Jan 5

This week marks a transformative transition into the New Year, with celestial movements offering opportunities for growth, planning and balance. 

The lingering energy of Mercury retrograde officially clears on January 5, bringing a sense of clarity and momentum to communication and decision-making. Venus and Jupiter form harmonious aspects, amplifying themes of abundance, connection, and optimism. Meanwhile, the Moon's phases guide us to reflect, release, and set powerful intentions for the year ahead.

Spending the early days of the New Year reflecting on what, who, and which kinds of energies you wish to welcome into your life can be a meaningful practice. To balance Saturn’s influence, acts of kindness and generosity are highly encouraged. 

Waiting until January 5 - or even the following week - for major new beginnings is a wise choice. The most auspicious date in January is January 20. But still, if you have no hurry, wait until February.

If you feel compelled to start something new during this period, December 31 can be a favorable option.

Limiting Beliefs

 

A great time for getting rid of everything that doesn't serve us, including our limiting beliefs, is the Full Moon.

Here's a ritual you can perform:

Energetic Anti-Aging & More

 

We had a delightful introductory meeting with the wonderful hospitality of Bioritm Beauty Institute.

As a client of Bioritm, which has a 36-year history, I won’t bother with the exact number of years—like the African tribes who count as 1, 2, 3, and then say “many,” let me just say I’ve been a client for many years. 😊

In the lovely atmosphere created by the owners, Ayşegül and Güzin, we discussed many topics. I introduced Access Bars, a technique I love and both teach and practice. We meditated together, enjoyed food and drinks, and later demonstrated an Anti-Aging application while balancing everyone’s energy.

As a token of appreciation, we gifted each participant a Marteniçka wish bracelet to be used on March 1st, along with a Runic symbol for abundance and prosperity to place in their wallets.

Thank you to everyone who made this day unforgettable with their energy and presence! 

Cutting Energetic Connections to People, Situations or Emotions

 

Every person we interact with, even someone who merely glances at us on the street, creates an energetic connection with us which remain stored in our inner data bank, like a memory. These connections can either dissipate through neglect or strengthen with attention. 

Trauma Meditation

In this guided trauma meditation, we focus on releasing the emotional weight of past events and navigate the challenges of current disturbing situations with calm and clarity.

By doing this, we gently revisit traumatic experiences, rewrite the narrative and find peace within our body and mind. 

Whether you are dealing with past echoes or facing present-day challenges , this meditation is designed to help you reconnect with your inner strength and resilience.

Our Children - Our Child Self

It's well-established that the energies and frequencies in our environment significantly impact our well-being and sense of calm. Additionally, every parent and caregiver knows from experience that babies are soothed when they are picked up, gently rocked and carried.

Research published in Current Biology on April 18, 2013, confirms that babies universally calm down when carried, a response seen in both human infants and mouse pups. This automatic calming mechanism is deeply rooted in our evolutionary biology, helping ensure the survival of our species by soothing crying when held.

For parents, understanding this natural response can prevent the misinterpretation of crying as manipulation, which challenges outdated parenting strategies like "cry it out."

For those of us who were raised with such methods, engaging in "Healing Our Child-Self" work can be beneficial.

This should not be confused with Inner Child work. The concept of the inner child refers to the childlike aspect within our unconscious mind, a sub-personality that can become prominent when we face challenges.

Somatics & Butterfly Wings

To begin your day with energy and a calm mind, make it a habit to practice a somatic routine right after waking up. While still in bed, focus on regulating your nervous system through conscious breathing, gentle cat-like stretches, and soothing somatic exercises.

Somatic practices involve tuning into your body's sensations and experiences to enhance self-awareness and reduce stress. 

Tapping Solutions

This routine is intended to guide us into a neutral mental state, helping us release any heightened emotions or stress. By calming our minds and centering our thoughts, we can approach situations - whether a discussion, a decision or a reaction to a stressful event - with clarity and composure, ensuring our responses are thoughtful and balanced.

Physiological Sigh

The Physiological Sigh is a breathing technique popularized by neuroscientist Dr. Andrew Huberman. 

It mimics the natural breathing pattern our body uses during sleep or or after sobbing when it needs to lower the carbon dioxide levels in the bloodstream. This often happens under stress or when the amount of inhaled oxygen is insufficient. To perform the physiological sigh most effectively, inhale deeply through your nose until your lungs are full, then take a second, quicker breath without exhaling the first one. 

Box Breathing

Box breathing, also known as square breathing, is a simple yet effective breathing exercise that helps calm the mind, reduce stress and enhance focus. It involves inhaling, holding the breath, exhaling, and holding again, each for an equal count of time, typically 4 seconds. You can check your optimal count with a simple Carbon Dioxide Tolerance Test and adjust accordingly, staying within your comfort level.

Breathwork

Breathwork is a practice that involves consciously controlling your breathing patterns to promote physical, mental, and emotional well-being. By focusing on how we inhale and exhale, we can influence our nervous system, helping to either energize the body or calm it down.

Breathwork has a profound impact on the body’s stress response, enabling you to shift from a heightened state of alertness to a more relaxed state, or vice versa, depending on the type of breathing technique used. It's a simple yet powerful tool that can be incorporated into daily routines to reduce anxiety, improve focus, increase energy, and bring balance to your overall system.

The techniques we’ll practice—such as Ha breath, Box Breathing, and long inhales or exhales—are designed to regulate your nervous system. Ha breath helps release tension and ground energy, Box Breath balances and calms the mind, and specific breathing rhythms (long inhales for alertness and long exhales for calming) will help you adjust your state depending on your needs. Through these practices, you can build a more resilient and mindful relationship with your breath, enhancing both your physical and emotional health.

Ha Breath

It's a powerful breathwork practice often used in energy work, healing practices and spiritual traditions such as Hawaiian Huna. 

It focuses on connecting with the life force energy - prana or mana - and enhancing vitality.

Ha Breath & Meditation

Inner Child Work

Inner Child: The inner child represents the emotional and psychological aspects of ourselves that carry the experiences, needs and feelings from our early years. It's often connected to our reactions, dreams and core beliefs formed in childhood.

Child Self: The child self represents who we were during our early years. It includes our authentic personality traits, behaviors and the experiences we had as children. This aspect of ourselves reflects how we interacted with the world and formed our sense of identity during those formative years.

Guided Meditation Sample

Meditations

 

Grounding

Grounding practices help to reconnect you with the present moment and nature providing a state of stability and calm. Here are some examples and a couple of guided meditations: