quotes from my book: Recovering and Healing After the Narcissist:

"Music resounds through the body/mind, awakening and expanding our human possibilities."

"Music transports us to other worlds. Our moods shift, our spirits lighten; we shed our emotional burdens without thinking...Immersing in music, becoming a part of it, fusing with its magic, opens up our spontaneity."

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This is especially the time for paying close attention to your inner wisdom. Listen to your intuitive messages. 

Slow your pace; find your own tempo.

Ignore high metabolic bragging individuals who thrive off of the sympathetic zone. 

Ignore demands and criticisms of narcissistic personalities.

Rest each day. 

Develop a simple routine: when you can, wash your fact, put on comfortable clothing, comb your hair, make your bed.

Eat a nourishing breakfast to start your day.

Take pauses for beauty: look outside your window or go outside and enjoy each moment with Nature. 

Listen to beautiful music, feel yourself moving inside the music. 

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Those who are married to or partnered with high level narcissists make a Faustian bargain: :The narcissist offers power, wealth and prestige to those who join his magic circle." From Freeing Yourself from the Narcissist in Your Life.

The high level power mad narcissist summits the highest mountains of blind ambition without conscience, morality or empathy. This lack of conscience speeds up the ascendant trajectory of power and control over others. 

High level narcissists look down on those who have not reached these pinnacles of power and success. 

The higher they climb the dirtier their deeds--this is the trajectory of the high level narcissist.

Those who stay in these non relationships are highly stressed: they have chronic insomnia, anxiety, depression, digestive disorders, headaches, autoimmune disorders. They are constantly living in survival mode: the sympathetic fight or flight nervous system.

Return to your authentic original self. 

Honor yourself with daily self care: rest, sleep, nourishment, hydration, movement, exercise, your unique spiritual practice. 

Slow down your pace, develop a routine that works for you. Ask yourself what do I need right now to feel comfortable. 

Access beauty in all of its forms. 

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I hear from many individuals who are embattled with a narcissistic spouses of many years and decades.

Narcissists continuously project their psychological venom.

Narcissistic spouses continually lie to you.

Narcissistic spouse's unpredictability breeds oxidative stress.

Narcissists thrive off of the sympathetic nervous system without conscience or empathy. They forge ahead and leave you to fend for yourself.

They become the enemy of your well being.

Narcissistic greed knows no bounds. They take your crative energies and gifts and steal them from you or plot to gain monetary rewards from you.

Put yourself first: get the sleep and rest that you need and deserve. Eat nourishing food, hydrate well, move and exercise. 

Honor your authenticity and integrity.

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You deserve to have strong psychological and physical immunity. 

Express your feelings through unedited writing. Use a pen and paper and sit quietly, allowing your mind the freedom and lack of judgment to flow. You may hesitate and wonder if you can write especially when you are feeling awful.  Simply sit and see what happens. Give yourself credit for making the effort. Try to make this a routine - you make that decision.

You may cry as you write. This is healing and expressive. When we are crying we are in the parasympathetic nervous system, the restorative part of the body/mind.

You may discover small memories that come to you that have been tucked away. It is very surprising and lovely to watch these memories come to the surface and become a part of your creativity and self expression. Allow the process to take place naturally and see what happens.

Sleep - Getting the sleep that you need is an important part of your physical and psychological health and immunity. Getting this sleep increases your immunity to illness.

Habits - slow down in the evening and go to bed early. This helps you a lot to activate your parasympathetic nervous system. 

Eat pure foods, organic is best if you can. Be sure to hydrate with pure water. 

Movement and exercise are a key to strengthening immunity. Regular exercise reduces inflammation 

Stress drive inflammation and reduces your immunity and creates problems with the immune cellular functions.

Reduce stress with basic yoga poses, journaling, Nature, creative activities, staying away from individuals, especially narcissists who increase your stress levels. 

Pay attention and kindness to your little child, baby self and ask him or her what they are needing right now, to sit down, to lie down, to listen to some beautiful music, to draw, doodle to read a 

a passage from a special book, to wear a very comfortable piece of clothing, to sing a song that makes you feel good and more like yourself.

Always remember to be kind and understanding with yourself. 

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Empaths are extraordinary individuals who have the keenest perceptions and insights. They are highly attuned to their internal and external environments.  They feel deeply and are very generous with others. 

These are basic practices for empaths that keep them grounded:

Get the sleep that you deserve and need. You are entitled to get restorative sleep. If you have trouble sleeping, learn to rest and be quiet with yourself. 

Diaphragmatic breathing activates the restorative parasympathetic body/mind system and is very grounding and calming.

Movement and exercise your way - walking, doing basic yoga poses like child's pose, gentle dancing to music, etc.

Immerse yourself in Nature when you can. The smallest experience with Nature is restorative, creative and transformative. 

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Excerpts from my book: Recovering and Healing After the Narcissist:

"Dreams: Creativity's Messengers"

"In slumber when the thinking mind is unarmed we go into several sessions of REM or dream sleep. This a magical time, a creative oasis where the theater of the unconscious thrives." 

"Intuitive Sight"

"Intuitions are moments of insight that awaken our consciousness with warp speed and clarity...When you are an intuitive many people label you as an eccentric. At some point it is vital to cast aside how others perceive us... Psychological openness is a key to deepening intuition. The intuitive message is faster than thought."

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Many narcissists are obsessed with money. They lust after it. They are thinking about how much money they have, how to get more of it, how to keep it away from others, whom to manipulate to get more, including from family members.

Narcissists swindle their spouses and business partners leaving them with nothing. Narcissists have no conscience about their horrendous deeds.

They marry wealthy partners, causing them extreme oxidative stress that suppresses their immune systems and makes this person become psychologically dependent on them and at their mercy. 

Beneath their false self facade is the narcissist's real self---a pervasive psychological emptiness, a bleak emptiness that cannot be filled. 

I honor your insights, your intuition, creative gifts and fine character. 

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Quoting from my current book: Recovering and Healing After the Narcissist:

"In the parasympathetic some individuals hear words of healing insight. Others see an array of colors. The parasympathetic state is unique to each individual."

"An innovative way to immerse yourself in the parasympathetic nervous system is to create Blue Zone Islands within your living space. Using variations of the color blue in your space activates a calming and soothing response inside of you. 

Blue in its limitless varieties surrounds us with exquisite healing beauty. 

"Let yourself flow with the colors of blue that touch you deeply and evoke feelings and sensations of peace and wonder. Surround yourself with collections of colored stones, shells, glass beads, woven fabrics, tapestries, objects that have meaning to you alone and put them in special places in your place---on tables, in the kitchen, bathroom, window sills---anywhere you can pause for beauty and calming."

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Quotes from my book:  Recovering and Healing After the Narcissist:

"Knowing and speaking the truth is a spiritual blessing and a worldly curse. If you are clear and truthful, you don't have a lot of friends." 

"Do you want to be popular and adored or do you choose to be a truth sayer...Knowing, holding and telling the truth is the essence of your evolution as an individual."

"You will find individuals, jewels of uncommon brilliance, special people who come your way. These are the keepers of your soul, the ones who abide with you and help you to continue to grow."

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