top of page

SupeSupport Tools

5 Favorite Simple & Fast Self-Healing Integrative Tools


     Heartmath Institute

     Takes only 1-2 minutes!

    • Heart-Focused Breathing

    • Activate a positive or renewing feeling 

Merrily's class in 3-minute self-care and patient-care for sixty nurses at

St. Mary's Hospital in San Francisco, California

Create a coherent state in about a minute with the simple, but powerful steps of the Quick Coherence® Technique. Using the power of your heart to balance thoughts and emotions, you can achieve energy, mental clarity and feel better fast anywhere. Use Quick Coherence especially when you begin feeling a draining emotion such as frustration, irritation, anxiety or anger. Find a feeling of ease and inner harmony that’s reflected in more balanced heart rhythms, facilitating brain function and more access to higher intelligence.


Step 1: Focus your attention in the area of your heart. You might want to place both hands on your heart and lightly tap the area to bring your attention to the heart. Keep your shoulders down and relaxed. Imagine your breath flowing in and out of your heart or chest area, breathing a little slower and deeper than usual…maybe inhale 5 seconds, exhale 5 seconds or whatever rhythm feels comfortable.

Step 2: Make a sincere attempt to experience a regenerative feeling such as APPRECIATION, CARE or GRATITUDE, for someone or something in your life. Try to re-experience the feeling you have for someone you love, a pet, a special place, an accomplishment etc. or simply focus on a feeling of calm or ease.


I actually first heard about this ancient practice from a friend,

Alex McIntyre, a meditation teacher for 40 years, whose interview you can find on the PRODUCTS PAGE (link here). You may find this helpful if you are feeling a bit resistant about meditation - concerned that it's too hard and you don't have any time to do it.


Guidelines: No Judging, No Labeling, and No Trying to Fix or Change the feelings or sensations.


General format is as follows with two guided examples 2A & 2B below; offered by Inelia Benz.


  1. Sit with eyes closed. Take a few deep breaths down into your stomach or heart area.

  2. Notice where the feelings are located in your body.

  3. Describe sensations without disease labeling. Notice color, temperature, location, feeling, tightness, size etc.

  4. Just allow those sensations to be - while noticing/feeling them WITHOUT ADDING ANY STORIES ABOUT THEM!

  5. Open & Allow those feelings to be through acceptance.

  6. Practice abiding in that neutral space of NOW (and you will find that through that neutral attention, those feelings will dissipate. Feelings or sensations are the body's way; like a small child, to tell you that they/it need attention. Practice attention with no tension!


Inelia Benz

This is a version of  the 'Sensation-Awareness Exercise' that is provided free on the internet at Inelia Benz's website.


"What the blockages and firewalls are doing to us is what's relevant. The blocks can be really sneaky. I've had people who say 'I've done the fear processing exercise and I get to a point and then I can't do it. It doesn't work for me'.

And - that would be a block.


You grab those words, 'It does not work for me' and you use this exercise, because that's a firewall.

That's a block.


So, this is actually something we could all do together right now.

Think about something that ends in 'I can't' or, starts with 'I can't do blah...' Do this now and be really honest with yourself. Look and see...


I want you to say it to yourself out loud. Then, you're going to get somewhere. In your body, you're going to feel where the vibration of those words are at. So, find where in your physical, energetic or mental bodies that sentence is lodged.


Look for it. Just look for it. Find it. Sense it.

I find it around here...stomach... Yours might express somewhere else in your

physical body, or in your field around and through your body.


So, let's have a look at that energy. When we look at it, we see it. 

We can interpret it like a color, we can give it a flavor,

we can give it a shape, a temperature...

Simply look at it - without judgment.

Don't try to get rid of it. We're not looking at it to get rid of it.

That's important. We allow it to exist. We allow it to be there.


Just feel it and allow it to exist. Look at it with curiosity - 

without judgment. Just look at it.  

When you're looking/sensing, you may get information like pictures.

We welcome all the information that comes in. If it wants to express,

we can welcome that...


So those images that come to you, they're your personal vocabulary

of how you interpret information.                            

So, say 'OK, when I look/feel/sense this, what does it mean to me?'

Say what you sense out loud. Does it feel true to you? 

If you interpreted it a little off, you might feel dissonance in your field.

Then, you would say, 'I didn't quite get that...'


So NOW, we're just going to sit and allow it to exist. Allow it to exist and see.  Ask yourself. 'Am I ready to let go of this block? Am I ready to let go?'Sometimes you don't get a clear 'yes'. You might get a kind of 'hmmm, maybe'??

Are you ready to let go of that block completely?...or is there is kind of a period of, 'I want to learn more, I want to do more'?  Then, if you're getting 'Yes', imagine yourself grabbing it, wherever it's located on your body or field - your head, off to the side of your head, in your neck, chest area, pelvis, stomach, legs ...


Visualize yourself just grabbing whatever you see, feel or sense, and gently pulling it out of you and hold it in your hands. How do you feel with it?...........or........ Without it in your body or field now?

Pull it out of your body, and if you want, you can chose to either put it back or keep it in your hands for the next few minutes, hours or days. Now, see how you feel without it....experiment.


Or, just 'wooshhh', release it back to Source. 




We need to really watch ourselves and identify what blocks we have.  

When you have firewalls trying to get into a computer, 

one firewall will trigger another firewall, and you have

to go through several of those to get to the main

program of the computer.This is a very similar process,

sometimes to get rid of the first firewall, other ones will

then pop up - in layers - to be looked at, observed,

allowed to express, and dissolved.


  • If you unconsciously bring it back, then you just do the exercise over again, very lovingly, very lovingly without judgment.

  • If you can't find something, ask someone who's very close to you. Ask them or yourself 'Is there a word or statements/beliefs that I say a lot that seems to be stopping me from taking action; moving forward?'


An example of this is: I have a very good friend who says, "I can't see anything. Everybody can see things and they're psychic. I can't see anything." She's been saying this for years, and she can actually see a lot! She's really gifted!

However, by saying those words all the time, she has put this program into her field. Even though she can see things, she refuses to look and to acknowledge the fact that she can.  When you're doing your Fear Processing Exercise, it's quite likely that the fear will vanish and you can't find it. But then it will come back another day. Thinking 'I can not find it',  is often a block. So say, 'OK energy, I can't find it - so, where is it in my field?' Then, you'll get information...


(another option provided free by)

Inelia Benz


Sit or lie down comfortably with your back straight and close your eyes.

Breathe in deeply and slowly into your abdomen, then breathe out as fast as you can.

Repeat, breathe in slowly, then out as fast as you can. And once more, breathe in slowly and slowly, then out fast. Now continue breathing at your own pace.

Scan you physical body from head to toe, to find the energy of fear.

Look for fear. If you cannot find it, think of one of your fears and scan your body again.

Once you find fear in your body, simply look at it.

Don’t analyze it, just look at it.

Allow it to be there.

Allow it to exist.

Allow it to be, grow, or do whatever it wants.

It could be a physical discomfort, such as a knot,

a pain. It could be a general location of energy.

Or, you may access it through a thought or

memory - it could be just the emotion of fear.

Just look at it.

Observe it.

Feel it.

Allow it to be there.

And say, 'Fear, you are welcome here.'

Welcome fear, and allow it to grow.

Let it get bigger and bigger.

Allow it to grow, and big as it can go.

Let it be as big as it can possibly get.

Allow it to express itself to you.

But don’t analyze.

Simply allow whatever comes.

Whether words,thoughts, or memories.

Follow it if it changes into another emotion,

or changes locations in your body.

Whatever it does, welcome the new expression.

'You are welcome here, thought'.

'You are welcome here emotion', 'words', 'memories', 'you are welcome here fear'.

You are welcome here.

Watch it. Observe it.

Now, allow yourself to get closer and embrace fear in whatever expression it has chosen.

Allow acceptance. Give it light and love. Allow it to exist.

Thank it for whatever job it had for you -for being with you for so long.

Now, release it into Oneness.  Allow it to go free back into Source.

Breathe deeply now. As you breathe in - breathe in light and love.  And as you breathe out, allow that light and love to go to fill the space where a fear used to be.  Now, simply breathe deeply, slowly, with longer exhales.
Breathing in light and love....                                                                                                            

As you breathe out, allow that light and love to expand throughout your body and out into

your environment.

                                                         *       *        *

Afterwards, scan your body from your toes to your head and see if there is any of that fear left.  

If so, repeat the exercise straight away. If not, you can end now by opening your eyes and

having a gentle relaxing stretch.    

(Repeat this exercise every day or whenever you can, until there is no more fear in your life.)

(You can do this exercise any time - whenever you feel fear. 

For best results, it is best to do it in a quiet and private space; working through a list of fears you have written beforehand.)


Dr. Hew Len


Dr. Hew Len’s story of being the head of and healing all the inmates in the Hawaii State Hospital, Special Ward, 30 years ago thriough this technique is truly amazing!


This is a way for the memories; replaying thoughts, fears, judgments and stories - are transmuted to our original state of VOID or ZERO by Love. 'Zero-wise' is a state of being pure love, thought-free, and in the present. The Ho’oponopono cleaning process allows direct contact with the divine wisdom, love and inspiration already within each of us.






      THANK YOU 3x's



*Merrily's addition



Byron Katie



1. Is It True?

2. Can I really know that it’s true?

3. What do I get when I hold that belief? (make a list)

    Experience the internal cause & effect of the story

    a.) Do I see a reason to drop this story?

    b.) Do I see a reason to keep this story that is not painful?

4. Who or What would I be without that belief?

           (The above comes from Byron Katie's webside/pdf called "Instructions for Doing the Work"


Below you'll find processes from Byron's worksheet: Four Questions and the Turnaround (Available in PDF on her site.)


  • Leave out any statement beginning with “but,” “because,” or “and”.                                                                        Often you will have several negative judgments about one person.

  • Take each judgment separately through the inquiry process.


The Work is Meditation

It’s about awareness; it’s not about trying to change your mind.

Let the mind ask the questions...then contemplate.

Take your time, go inside, and wait for the deeper answers to surface.

The Four Questions

  1. Is it true? (Yes or No. If No, move to 3).

  2. Can you absolutely know that it’s true? (Yes or No. Answer is always No)

  3. How do you react?  What happens, when you believe that thought?

  4. Who would you be without the thought?


Using the four questions, let’s investigate an example of a statement: 'Paul should understand me.'


  1. Is it true?  Is it true that he should understand you? Be still. Wait for the heart’s response.

  2. Can you ABSOLUTELY know that it’s true?  Ultimately, can you really know what he should or shouldn’t understand? Can you absolutely know what is in his best interest to understand?

  3. How do you react, what happens, when you believe that thought?  What happens when you believe 'Paul should understand me', and he doesn’t?  Do you experience anger, stress, or frustration? How do you treat Paul? Do you give him “the look”?  Do you try to change him in any way?  How do these reactions feel? How do you treat yourself?  Does that thought bring stress or peace into your life?  Be still as you listen.

  4. Who would you be without the thought?  Close your eyes. Picture yourself in the presence of Paul in this situation. Now imagine looking at Paul, just for a moment, without the thought, 'Paul should understand me.' What do you see?  What would your life look like without that thought.

The Turnarounds

A statement can be turned around to the self, to the other,

and to the opposite.

For example, 'Paul should understand me' turns around to:

• 'I should understand me' (to the self)

• 'I should understand Paul' (to the other)

• 'Paul shouldn’t understand me' (to the opposite)


Let yourself fully experience the turnarounds.

For each one, find at least three specific, genuine examples

of where the turnaround is true for you in this situation.

This is  not about blaming yourself or feeling guilty.                                                                                                    It’s about discovering alternatives that can bring you peace.


This Turnaround is a little different:

 'I don’t ever want to experience an argument with Paul again' turns

around to:  'I am willing to experience an argument with Paul again'

and,  'I look forward to experiencing an argument with Paul again.'


The above Turnaround is about welcoming all your thoughts and experiences with open arms, as it shows you where you are still at war with reality. If you feel any resistance to a thought, your Work is not done.  


When you can honestly look forward to experiences that have been uncomfortable, there is no longer anything to fear in life: you see everything as a gift that can bring you self-realization.

 © 2015 Byron Katie Int’l, Inc. All Rights Reserved.

 Dolores Cannon

Founder of QHHT


 - Dolores Cannon


I trained as a 'Dedicated Practitioner', both Levels 1 & 2, with Dolores, who recently died. I was one of three class members she picked to perform as a hypnotherapist publicly with a staff member. Her valuable critique was worth flying to Arkansas for. Her daughters are doing a terrific job continuing their mother's work and publishing her 19 books.


Past Life Regressive Hypnosis and Higher Self-Access Techniques are useful in bringing to consciousness, Agreements, Contracts, Past/Parallel Life experiences, and lifetimes that trigger your present day Traumas, (unexplained phobias) as well as allow NO-W time Physical Healings. Dolores noticed a trend in the last ten years of her 40 years of doing sessions with people from all over the world; (an 8-year waiting list) - that sessions were less centered around the client seeing/sensing their past lives on earth. Their 'Higher Self' guided them more and more to access themselves in different realms/densities, planets, galaxies and universes. This expanding multi-dimensional emphasis certainly coincides with the change in densities and the raise in (collective) conscious awareness that has occurred, especially since December 21, 2012; and is continuing to increase now; 2015 onward.

Creative Options: One of my clients used her session to jump into the strongest probable future to locate her mate. For another client who had a challenging time trusting hypnosis -- we used her session to visualize and create her next ideal business career and future location to live. She described and saw it in every detail and, at the end, I asked her Higher Self to manifest it for her.


I never "waste" a session; there are always options.                                                                           

   One of Merrily's sessions with somnabulist client.

The Twelve Principles of Attitudinal Healing

  1. The Essence Of Our Being Is Love

  2. Health Is Inner Peace, Healing Is Letting Go Of Fear

  3. Giving And Receiving Are The Same

  4. We Can Let Go Of The Past And Of The Future

  5. Now Is The Only Time There Is And Each Instant Is For Giving

  6. We Can Learn To Love Ourselves And Others By Forgiving Rather Than Judging

  7. We Can Become Love Finders Rather Than Fault-Finders

  8. We Can Choose And Direct Ourselves To Be Peaceful Inside Regardless Of What Is Happening Outside

  9. We Are Students And Teachers To Each Other

  10. We Can Focus On The Whole Of Life Rather Than The Fragments

  11. Since Love Is Eternal, Death Need Not Be Viewed As Fearful

  12. We Can Always Perceive Others As Either Loving Or Fearful And Giving A Call Of Help For Love


For legal reasons, the information found on this website and any advice given by Merrily Milmoe is not intended to replace the advice and treatment of a physician who specializes in the treatment of mental or physical disease.

Although the author and researcher, Merrily Milmoe, has attempted to provide meaningful understanding of all topics discussed and has also attempted to ensure accuracy and completeness of any information that originates from any other source than her own, she assumes no responsibility for errors, inaccuracies, omissions or any inconsistency herein. Any slights of people or organizations are entirely unintentional.

The information given by Merrily Milmoe or any use of the information set forth herein is entirely at the reader’s discretion. Merrily Milmoe is not responsible for any adverse effects or consequences resulting from the application of any of the advice, preparations or procedures described in the author’s personal messages, articles, books or products on this web site.

The statements made herein are for educational and theoretical purposes and are based on Merrily Milmoe’s own opinion, theories and personal experience.

As far as law is concerned, you should always consult with a health care practitioner before taking any dietary, nutritional, herbal or homeopathic supplement, or before beginning or stopping any therapy including starting or stopping any pharmaceutical drug. Because of this, the author and researcher, Merrily Milmoe, is not intending to provide any medical advice or offer a substitute thereof, and makes no warranty whatsoever, whether expressed or implied, with respect to any advice, product, device or therapy.

Except if otherwise noted, no statement on this website has been reviewed or approved by the United States Food and Drug Administration or the Federal Trade Commission. Readers should use their own judgment and discretion, or consult a holistic medical expert or their personal physicians for specific applications to their individual issues or problems.

Though Merrily Milmoe does not advocate the use of any particular form of health care, she believes that the facts, figures, knowledge and opinions presented herein should be available to every person concerned with improving his or her state of health and happiness. The intention for putting forth any of the information and advice that she originates or endorses, derives from her strong wish that all people find the best of health and personal fulfillment.

bottom of page