Release What’s Stuck, Tap Into Your Flow

Marian Buck-Murray | March 31st, 2014

Being stuck disrupts your flow. It can make you feel frustrated, anxious, hopeless, and stressed.

It’s especially hard to get unstuck when you don’t feel good about yourself. You know what you ‘should’ be doing. You watch others doing what you ‘should’ be doing.  But somehow you just can’t manage to get unstuck.  It can feel utterly hopeless at times.

I know, I’ve been stuck many, many times. But, finally I realized that my stuck places were actually trying to help me.

My stuckness led directly to places within that were calling for healing. When I stopped to pay attention, I was able to release old beliefs and emotions, and tap into my flow.

What if beneath all of our stuckness, there’s LOVE, summoning us to tap in?  LOVE, holding on tight, until finally we listen?

What if, for a moment, you stop trying to get unstuck. What if you stop to listen to what your heart is telling you?

When I’m stuck, here are some of the questions I ask myself :

  • What am I afraid of if I get unstuck?
  • What does this remind me of?
  • What emotions am I feeling?
  • Where do I need to give myself love and compassion?
  • What do I believe about myself in this moment?
  • What’s one little thing I can do to get unstuck?

Once I have my answers, I use EFT tapping to release any unwanted feelings and beliefs I’ve discovered.  If you are familiar with EFT Tapping, use it to tap through your answers to these questions.

Click here for an illustrated description of EFT Tapping Points. Or, contact me to learn more about my one-on-one EFT services.

Next, take one little step to get unstuck.   One little step, and then another.  Just start. Let go of worrying about the results.  The energy of  forward movement will ease you back into your flow. And, the more old, stagnant energy you release, the stronger your flow will be.

May Your Flow Be With You!


This is the winter I melt into spring

Marian Buck-Murray | February 26th, 2014


A Poem By

Marian Buck-Murray




This is the winter I melt into spring.

The small green sprout of a girl lingers


inside my frozen expanse.

She’s wrapped tightly,

hardly breathing,

and somewhere,

in the quiet of her silent watch,

she hears the sound,

and sees the signs.

Her skin awakens to the soft sure breath

of something that reminds her

of Love.

And she knows.

It’s time to breathe again.

Her  break has come,

and the hardened shards

of blackened snow and ice

begin to fall around her.

Soon she will be here,

alive and green

and as brave as the violet crocus

emerging to play in the warming light of day.

Violet Crocus

Creamy Vegan Shiitake Mushroom Sauce

Marian Buck-Murray | February 19th, 2014


Creamy Vegan Shiitake Mushroom Sauce

This is delicious and easy to make.  Perfect over rice or buckwheat soba noodles. 

1-2 tablespoons olive oil or coconut oil
2 medium onions, saute sliced
1 12 ounce package cremini mushrooms, sliced
1-2 handfuls fresh shiitake mushrooms, thinly sliced
1-2 cloves  garlic, minced
Juice from 1 tablespoon grated ginger
1 tablespoon soy sauce
2 cups vegetable stock
2 tablespoons kudzu powder or corn starch, dissolved in ¼ cup water

  1. Heat oil in large skillet.  Add onions and saute for 5 or more minutes, until translucent.
  2. Add mushrooms, saute for another 5 minutes, until mushrooms are soft.
  3. Add garlic, ginger juice, soy sauce, and vegetable stock.  Simmer for 5-10 minutes.
  4. Stir in dissolved kudzu or corn starch powder.  Simmer 5 more minutes, until thickened





Curried Chickpea and Pumpkin Stew

Marian Buck-Murray | January 27th, 2014

curried chickpea and pumpkin stew

Quick & Sumptuous on a cold winter’s night.

Serves 4-6

2 tablespoons olive oil or coconut oil
2 small-medium onions, diced
4-5 cloves garlic, minced
2 teaspoons curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon cinnamon
1 can pumpkin or sweet potato
1 14-ounce can diced tomatoes
3 cups cooked chickpeas, or 2 cans
1-2 cups stock or water
1-2 teaspoons sea salt

  1. Heat oil in a large skillet or heavy bottomed pot over medium heat.
  2. Add onions and sauté for about 5 minutes, or until tender.
  3. Add garlic and spices, sauté 1 minute more.
  4. Add pumpkin and tomatoes.  Cover and simmer over medium-low heat, about 15 minutes.
  5. Add chickpeas, stock or water and salt.  Stir to combine ingredients.  Simmer for 5-10 more minutes.
  6. Serve with brown rice or quinoa.



Holiday Tips to Clear your Body & Mind

Marian Buck-Murray | December 9th, 2013

green drink ingredients

Stuffing, mashed potatoes, pie, cookies, candy,  wine, and special drinks are the perfect holiday fare.  But we all know how easy it is to over-indulge.  And, how sleepy, foggy, and sickly we can feel from eating or drinking too much.

So, for times of seasonal over-indulgence,  I’ve devised a quick arsenal of tips to clear the fog.  Sugar, alcohol, caffeine, and heavy foods are all acid-forming.  Too many acid-forming foods will upset your pH balance, causing you to feel discomfort.   The following tips will help you re-alkalize your system and clear your body-mind.

  • Drink a glass of “green” drink  before bed and upon rising.  — A concentrated green powder drink  or fresh green juice will help to re-alkalize your system, reducing the acid-effect from refined carbohydrates.
  • Drink green tea instead of coffee.  Coffee has more caffeine than green tea, and can overwork your adrenal glands — making you tired.  The theanine in green tea provides a calming effect, and tempers the negative effects of the caffeine, while still promoting focus.
  • Drink lemon water.  Keep some organic lemons on hand.  Fresh lemon squeezed into water will help flush toxins out of your system.  Brush or rinse your teeth afterwards.
  • Drink a glass of Emergen-C, 1-2  times a day.The Vitamin C will help boost your immunity, the B Vitamins will boost your brain power. Stress, refined carbs, and alcohol deplete these vitamins.
  • Drink a teaspoon or two of raw apple cider vinegar with 1 cup of water.  Helpful for morning-after head ache and indigestion.
  • Try a dab or two (1-2 teaspoons) of umeboshi plum paste after a meal or an evening out.  Umeboshi plum is sour and salty, and will help you digest your food and  re-adjust the effects of holiday treats.
  • Eat miso soup.  Miso soup, when made correctly, is nourishing, alkalizing, detoxifying, and probiotic.  Contact me if you’d like my easy recipe.

Easy Alkalizer Juice
Alkalizing and cleansing.  Perfect for the morning after too much of anything.

1 cucumber
4 stalks celery
1 green apple, cored and seeded  (do not juice seeds)
1 handful greens such as spinach, kale, baby greens, lettuce, dandelion greens, etc.
uice all ingredients together in juicer.

Enjoy the season!


P.S.  EFT Tapping (Emotional Freedom Techniques) works wonders for food cravings.  Contact me if you’d like to learn how.

Ginger, Cinnamon & Star Anise Tea

Marian Buck-Murray | November 19th, 2013

Ginger and Cinnamon

This simple tea tastes and smells delicious!  It’s my go-to when the house starts feeling chilly.  The spices in this tea stimulate circulation, aid digestion, and can help soothe a cough or cold.  Perfect for the coming season!


2-3 cinnamon sticks
4-5 pieces star anise
2 inches gingerroot, peeled and thinly sliced
4 cups water
Honey or Maple Syrup to taste

  1. Combine ingredients in large pot.  Bring to boil
  2. Simmer for 20-30 minutes, adding water as necessary.
  3. Strain into another pan or teapot.
  4. Serve hot, sweetening with a little honey or maple syrup.

What’s your favorite warm-up drink?


Thank You, Mother Earth, for My Cup of Tea

Marian Buck-Murray | November 19th, 2013


tea cup
Thank you, Mother Earth, For My Cup of Tea

By Marian Buck-Murray

Thank You, Mother Earth,
for my cup of tea.
And thank you for
the clay that forms the cup that holds my tea,
and the metal for my tea-ball
and my spoon.

Thank you, Mother Earth,
for clean, clear water to fill my cup,
and fuel to heat my water,
in my kettle made from metal.

Thank you for the soil
that nourishes and grows my tea,
to flavor
and scent my water,
and bring me peaceful calm.

Thank you Mother Earth,
for  the food to feed the people who planted,
and picked,
and packed,
and trucked,
and stocked my tea.
And for
the rubber and the steel
to build the autos
to carry my tea to store
and to home.

Thank you, Mother Earth,
for the wood for my chair,
the cotton for my blanket,
the paper for my book,
as I sit cozy and thankful for a cup of hot tea.


Thank you my dear reader, for being exactly who you are.

What are you grateful for today?


Easy Apple Crisp — Wheat Free!

Marian Buck-Murray | November 11th, 2013


Apple Crisp

Easy and Delicious!

Apples, apples, apples.  I love apples.  I just can’t resist Autumn’s gorgeous varieties! In my enthusiasm, I sometimes I  buy a few too many.  So, here’s my recipe for using all those extra apples.  It’s easy and wheat-free.  Perfect for both dessert and breakfast!



4-5 apples, sliced

2 teaspoons lemon juice

1 tsp + 1/2 tsp cinnamon

1/2 cup rolled oats

1/2 cup chopped walnuts or almonds

1/4 cup + 1tsp maple syrup

Dash of salt


1.  Combine sliced apples, lemon juice, 1/2 teaspoon cinnamon, and 1 teaspoon maple syrup in a bowl.  Use your hands, or a spoon, to gently mix the apples until coated.  Pour into 8 X 8 glass baking dish.

2.  Mix together oats, chopped walnuts, 1 teaspoon cinnamon, 1/4 cup maple syrup, and a dash of salt.

3.  Spread oat mixture evenly over apples.

4.  Bake for 45 minutes.

5.  Enjoy!

What’s  your favorite way to use up extra apples?  Post below.

 Be Well,  Marian

Got Stress?

Marian Buck-Murray | November 6th, 2013

Here’s a quick list of some of my all-time favorite ways to soothe my stress. Bottom line –when you nourish your body-mind, you will transform your life.

Reduce or eliminate substances which stress your body:

Refined Carbohydrates, Artificial Sweeteners, Sugar, Alcohol & Coffee.

Integrate mineral-rich, alkalizing foods into your diet:

Green Vegetables, Orange Vegetables, Naturally-Fermented (Cultured) Vegetables, Low-Sugar Fruits, Seaweed, Gluten-free Grains.

Try supplements* and Superfoods such as:

Green Drinks, EmergenC, Omega 3’s, Probiotics, Magnesium        

Adjust your eating habits to promote a relaxed body and mind.

Eat small meals/snacks during day to balance blood sugar.              

Eat dinner 3-4 hours before bed for good digestion and sleep.

Nourish your adrenal glands with*:

Mineral-rich Foods, Vitamin-C-Rich Foods, Maca, Ashwagandha, Holy Basil (Tulsi) Siberian Ginseng

Nourish and detoxify your thyroid with:

Seaweed, Brazil Nuts, Shiitake Mushrooms

De-Stress your Body & Mind with:

Yoga, Deep Breathing, Massage, Exercise, Meditation, Mineral Salt Baths, Aromatherapy…

Release unwanted feelings and emotions with:

EFT Tapping.   Learn more….

 Click here to learn more about my Stress Buster Diet Program. 

* Consult with your health-care practitioner before taking herbs and supplements.

What’s your favorite way to soothe your stress?  Post below.  Share this with someone who needs effective ways to soothe stress. 

Be Well,


Move Forward — Even When Your Nay-Saying Inner-Critic Tries to Stop You.

Marian Buck-Murray | October 1st, 2013

Let’s just say you’d like to step out in a new way.  Maybe it’s a new job.  A creative adventure.  A new relationship.  A public performance…..

But just as you start to imagine your new goal –  your nay-saying-inner-critic steps in to stop you.

From years of working with my private clients, I’ve come to realize that most of us (myself included) share some of the same negative inner-criticisms.  It’s what stops us from enjoying the success we desire. It’s what makes us give up, when we’re so close to success.  And it’s why I’m determined to do my part to help tame the inner critic — I know first-hand the damage it can create. 

We all have an inner critic.  Unfortunately, when we believe the inner critic, we allow it to hold us back from our dreams.

Here are 5 common self-beliefs, reinforced by the nagging, nay-saying inner critic:

  1.  I’ll never do it.  –   Quite simply, if you believe this, you probably never will reach your goal.  This stifling belief is enough to make you give up before you even start.  You might believe that even though it’s possible for others, it’s impossible for you.
  2. I’m not good enough  –  This common,  poisonous  belief will zap your sense of self-worth.  When you struggle with feelings of low self-worth,  it feels easier to hold back, even when you are fully qualified.
  3. I’ll mess it up –  Thoughts of failure can make any challenge seem daunting.  When the possibility of failure looms large, moving forward can feel scary — even dangerous.
  4. It’s too good to be true.   Sometimes success can feel too good.  It can stir up worries that something will go wrong. Denying yourself success is one way to prevent future disappointments.
  5. They won’t like it (me).  Stepping out in a new way can feel especially threatening if you’re worried about reactions from family, friends, and the public.  If you continually tell yourself that they won’t like it, you might never try.  Or, you might spend eternity striving for elusive perfection.

No question –  the inner-critic gets in our way — disrupting and interrupting our progress.  

Fortunately, there are some very effective techniques to quiet and  the critical voice.   Here are a few that work well  for me, and for my clients.  Regular practice with any or all of the following techniques will help you feel more confident, and self-accepting as you step out in new ways.

How to stop your inner critic from stopping you:

  1. Use EFT (Emotional Freedom Techniques) to clear old, limiting beliefs.  Email me for the basic EFT recipe.  Use EFT Tapping on each belief or criticism to release the associated feelings.
  2.  Be compassionate with yourself.  Understand that many people feel the same way you do.  Feel compassion for the way that you feel when you listen to your critic.  Feel compassion for yourself for mistakes you believe you’ve made.  Self compassion will help soothe anxiety, and reduce the fight-flight-freeze response.  When you feel calm and self-accepting, it will be easier to move forward.
  3. Make a list of your successes.  Connect with the energy you felt when you enjoyed each success. Feel into this energy as you imagine new successes. Keep your success list handy for regular practice.
  4. Begin with small success steps.  Feeling a sense of safety is crucial as you step out in new ways.  Start with easy steps towards your goal.  Next, take more challenging steps, amongst safe, encouraging people. Keep taking step after successful step.
  5. Contact me for a Transform Your Inner Critic EFT Session.  It’s my newest process.  My clients have been amazed at how powerful it is.

Read what people are saying about the Transform Your Inner Critic EFT Session.

Bottom line — When you hear your critical voice chime in –  send yourself a big dose of loving, encouraging, compassion.  It’s what we all need.

Be Kind To Yourself,