In difficult times – connect with yourself

In difficult times – connect with yourself

In my recent travels, I have become very much aware that no matter where we are, in the world, whatever we face, disorientation or stress, the best way to deal with it is to be truly connected with oneself.

I’m not talking about just arising and trying to orientate oneself by thinking, “ok where am I? – what is the place I’m in?” It is about always making a deep internal connection through using various body, mind and soul techniques.

Being in a different place is just one example of the stresses we experience and of course at home we face different challenges every day. My business ‘Self and more’ specialises in facilitating practices that assist people to deal with stress and trauma on many levels.

What this article is about specifically, is that all too important aspect of making time every day to truly connect with yourself. So, how are some of the ways we do this? How in difficult times, do we truly connect with ourselves?

Daily reflections

I have recently added a series of daily reflections to my website and this is an excellent way to connect inwardly. Make some time every day to read one of these reflections and meditate on it. You can do so while you sit quietly with eyes closed, while you take a peaceful walk, or do some type of passive exercise like Pilates, or even during a TRE (Trauma Release Exercises) session.

The main thing is that you look to yourself and the ways you can give yourself more peace through evolving from within. So, what are some of the things these daily reflections tell us?

Make time to take time out to reflect

Essentially we need to make time to look inwardly. This ‘me’ time is so essential if we are to maintain a balance – and in particular if we have constant stress and trauma to deal with. 

Also don’t take the stuff from today into tomorrow. Connect inwardly, deliberate on it and then let it go.

Some sort of quiet meditation, soothing exercise, a long bath or a candle lit dinner, food for inner peace and growth, should end every day.

Be cognisant that throughout the universe all things are connected and we need to be mindful to connect body, mind and soul every day to live a fulfilled life.

Make time through committed sessions

One of the best ways to ensure you commit to some time to connect with yourself, is to commit to a regular session.  Self and more offers five essential body, mind and soul activities, all of which assist us to be more in touch with ourselves and release stress and trauma. These are all inward looking practices that ultimately reveal themselves outwardly in a healthier, happier you.

The choices are Pilates and TRE, which essentially are physical practices – Life coaching, and QEC (quantum Energy Coaching), essentially mental practices developing body and mind – and Soul plan – an ancient practice that assists one to finds one’s true destiny and Tachyons and Geometric Shapes for the home

Simply connect with me – and let me help you, in difficult times – to connect with yourself!


Effective stress relief through developing body, mind and soul – Part 2

Effective stress relief through developing body, mind and soul – Part 2

Effective stress relief through developing body, mind and soul 

(Part two – mind and soul)

This is the second in a two part series highlighting the devastating effects that stress can have on us all and hopefully offering some solutions. Stress generally occurs following trauma of some sort, or just sheer pressure, as is often experienced in the workplace. This is why employers should especially be cognisant of what stress employees may be suffering and how they may be affected by it.

As I expressed in part one of this series, I believe that the healing of, or at least coping with stress, can be achieved, but only holistically. One has to take into account that stress affects us physically, mentally and in many cases even spiritually. I firmly believe therefore that effective stress relief is achieved through developing body, mind and soul.

We have dealt with the beneficial effects on the body through the practice of Pilates, a great core muscular developer and TRE, a wonderful Trauma Release Exercises therapy. To drive home my point of holistic stress relief, both these physical programs are linked to brain and mind improvement and development too.

Now to the mind and soul – let’s start with the mind and 2 areas of practice that I believe can greatly assist with stress.

Life coaching

Something I practice with individuals and groups in the workplace is Life Coaching. Essentially it is the training of the mind to let go of negative thoughts and learn to develop a positive approach and set attainable goals. This type of confidence can greatly assist with stress, as stress in the workplace in particular is closely aligned with feelings of inadequacy under pressure.

Additional benefits are numerous and include the improvement of partnerships, dispelling negative outlooks, acceptance of and trusting in yourself. Most importantly and relative to this article, is that it also teaches the power of mind and body connection.

QEC (Quantum Energy Coaching)

Staying with this body and mind connection, QEC, based in neuroscience, is a sort of gym for the mind. I work closely with my clients to generate profound and liberating behavioural change through a combination of Gestalt therapy, focussed intention, Neuroplasticity and Kinesiology, amongst others.

It’s important to note that although the effects can be profound, changing thought and behavioural patterns to replace limiting negative ones, you are fully conscious at all times and the process is quick and effortless.

From a mental point of view there is synergy between QEC and the trauma release therapy of TRE, as it focusses on improved heath, mental health (including stress) and self-worth in general. 

Soul Plan

Some find this a little left of field, but I have (through first-hand experience) seen the benefits of this little known practice of connecting the birth name, time and circumstances with the destiny of the soul and hence our own destiny.

Knowing our life’s blue print, talents and strengths assists us to have a more purposeful life and set appropriate, attainable goals. More on Soul Plan can also be found in articles I have written and on my website. The unique thing about this one is that I do not need to be present to facilitate it and it can be done entirely online.

Holistic health neutralises stress

As you can see, at self and more all that we do physically and mentally compliment and augment each other to give a totally holistic approach to self-development and self-improvement.

Contact us to learn more about our wide range of programs for individuals, private groups and companies. Let me assist you to combine one or more of the services I provide to set you, or your business, on a path to better mental and physical health and a more successful, happier life…

…and oh yes, without a doubt I can also assist you to achieve effective stress relief through developing body, mind and soul!


Effective stress relief through developing body, mind and soul – Part 1

Effective stress relief through developing body, mind and soul – Part 1

Effective stress relief through developing body, mind and soul 

(Part one – the body)

The statistics around the prevalence of stress in the workplace and indeed within the day to day lives of South Africans are really quite alarming. The results of just one research paper I read stated that over 30% of South African’s across the board had a lifetime prevalence of general disorders as a result of stress and over 15% were directly anxiety related. 

Businesses in particular are greatly affected by the stresses suffered by staff and should take heed of what can be done to relieve stress in the workplace. No doubt the research and the results vary, but I deal with creating wellness through self-development and self-improvement and I know from personal experience that most of the people I serve privately and in business have stress related issues.

I have often been asked why my business seems to offer an unusual stable of services relating to self-development. Some, like the lessor known Soul plan, seem quite far removed from others like the now commonly practiced Pilates.

The truth is that it is my belief that an evolved person and one that comfortably overcomes the effects of stress, is one that takes a physical, mental and spiritual path to wellbeing. All of these play a role and have their place. This, the first in a 2 part series ‘effective stress relief through developing body, mind and soul’ deals with the physical body. 


Practiced by millions, Pilates is a series of low impact exercises that primarily strengthen the core muscles of the abdomen, lower back, hips and thighs. It not only helps to improve physical strength, but muscular endurance, balance and flexibility. It also has the added benefits of improving posture, body sensing and mindful movement awareness.

In fact, Pilates is not just about physical well-being at all. The founder of Pilates – Joseph Hubertus Pilates, describes it as “A method of body conditioning that re-awakens and stimulates brain cells, stimulating further the functioning of the mind!” Could there be a better testament to the fact that Pilates is not only a wonderful way to get fitter, more supple and stronger, but there is a definite connection with improving the brain and the mind?

I generally only facilitate physical exercise that is linked with the brain and mind (and sometimes the soul) and as the mind too has come into play when this physical exercise is practiced, it makes sense that Pilates is a fantastic stress reliever.


I have recently written quite extensively about TRE. This is Trauma Release Exercises and in essence is a series of exercises that help the body relieve itself from deep muscular tension, trauma and stress.

There is a very definite connection between the body, mind and the spiritual in the practice of TRE. It is for this reason that I heartily recommend this in particular as a great solution for stress relief and injury.

Much stress is the result of trauma of one sort or the other, death, divorce, moving home, accidents and illness etc. These are all traumas that induce a great amount of stress and TRE is ideally suited to deal with trauma of every kind.

Let me help

These are two great ways one can relieve stress through the physical medium at self and more, as they are inextricably linked to mind improvement and trauma release. Sometimes it may take a bit more direct mind training or adjustment, or even some soul searching to produce complete stress relief though, so watch this space for part 2.

Contact me  book a consultation to evaluate your personal stress related issues and devise a program using one or more of the services I provide to give you or your business effective stress relief through developing body, mind and soul! 



Trauma release can be a pleasant experience

Trauma release can be a pleasant experience

The title of this article is in no way intended to sound flippant or underestimate the kind of emotional pain that various levels of trauma can inflict. However as is testified to in this article, trauma release can also be an experience that is pleasant and highly constructive and need not always be the arduous process that many seem to think it is.

In a previous article I spoke about TRE and this is one of the ways I believe one can experience gradual trauma release in a not unpleasant way. In that article I explained that TRE (Trauma and Tension Release Exercises) is an innovative, effective series of exercises that assist the body to release deep muscular patterns of stress, tension and trauma. It is a great stand-alone therapy and also enhances other stress relief practices like Yoga, Mindfulness and meditation.


Another process I practice that TRE couples well with is QEC or Quantum Energy Coaching. The essence of this is that we do not perform to our capabilities, but to what we believe we are capable of. We are therefore only as much as what we believe.

These beliefs are mostly harboured in the subconscious mind and so with QEC, we access limiting thoughts and change them at a subconscious level to free ourselves up to be aligned with constructive conscious goals.

I make mention of this because it is mentioned in the description of the TRE session as one of the methods that help us to experience a rise in consciousness.

The TRE workshop

A TRE workshop usually comprises a minimum of 5 sessions and is available at a very reasonable fee if the full workshop is booked in advance. Obviously trauma release is a process and not a quick fix and hence the encouragement to do the full 5 sessions.

I have been pleasantly surprised however at how beneficial even one session can be and at this point I think it prudent to let a newcomer to the class, a male who has recently experienced the trauma of moving cities after many years and then a divorce, explain his first experience in his own words…

Trauma release can be a pleasant experience

“I must be honest, I had made the decision to attend a TRE session with some trepidation, as I had really expected a kind of emotional breakdown to ensue after a long psychological grilling. Even though I was aware that it was a series of exercises that induced a muscular sensation in the body to release stress, I was wary that with a history of epilepsy I may go into some sort of out of control trance.

This could not have been further from the truth and Marlene, after a brief non-intrusive interview to ascertain my general medical condition, assured me that I would be in control at all times and she would be there to assist should I have any discomfort during the process.

I found her from the beginning of the session to be a calming and re-assuring facilitator of the process throughout. I had come into the session after a not particularly good night’s sleep feeling somewhat ‘fuzzy,’ but my apprehensions had already been dissolved and I quickly began to relax.

As we sat comfortably on our yoga mats we chatted about previous experiences and our feelings at the time. There was a senses of comradery in the room. Only a few people can attend and so it was cosy and intimate. 

Marlene then explained the ‘layers’ of trauma that are released through methods like TRE and QEC, using a chart to show the progress one can achieve from an absolute ‘frozen’ state, through a ‘flight or fight’ state of emotions like shame, guilt and grief – towards an improved state of pride, courage and acceptance – to finally achieve a state of love, joy and gratitude and ultimately excitement.

Now we were taken through a grounding process, to ensure we were in tune with our bodies and then a few very gentle exercises, just readying the body for the TRE exercises to come. Marlene now ensures that the class understand the process and shows us all how to do a ‘control’ movement if we at any time wish to stop the exercises.

The TRE exercises themselves were very simple and as one begins to feel the gentle vibrations running through parts of the body as you relax completely Marlene is at all times there. She goes from student to student, always re-assuring and ascertaining one’s comfort level.

At one brief stage, due to a personal neck injury, I felt a little muscular twinge and she was immediately there making the correct adjustment for me and remaining until I was again comfortable.

Without question, after a short period of dozing, to attain a level of total relaxation, I felt revived and totally calm. The TRE experience was for me one that I thoroughly enjoyed and do believe it can be of great benefit to anyone in a stressed condition.”

In Summary

My thanks to that student’s contribution and testimony. I hope it gives you an idea of what a TRE session actually feels like and convinces you that trauma release can be a pleasant experience.

Contact me to find out as much as you need to know about the various disciplines that Self and More facilitate- and begin your journey to discover your full potential today!

A Soul Plan reading – and its benefits!

A Soul Plan reading – and its benefits!

I wrote just little while ago about ‘Soul Plan’ – what it is and how it is connected to your name and origins.

For those who may have missed the article, what’s in a name? – could be your Soul Plan! – in essence your birth name and even name changes are all linked to the worldly challenges you will face and your personal talents. By recognising these challenges you utilise you greatest talents and can better assess the goals you should be setting for yourself.

I also looked into who most benefits from a Soul Plan reading and gave you some background on its origins. Assuming I perked your interest, this article takes a look at the more practical side of investing in a Soul Plan – the reading itself and the numerous benefits that can be derived from this reading once it has been done.

The Soul Plan reading process

Prior to the reading, I require your full original names as stated on your Birth certificate. I also need permission from you for me to perform it, as it requires delving into aspects of your past – obviously only from an origination of your name aspect, I’m not a private investigator!

Now some extra time on my side comes in, as the Soul Plan reading process is applied to your name, the Soul Plan chart prepared and I conduct an intuitive review.

Next, either online or in person, we meet to review the Soul Plan together. A recorded version of this is advisable as there is a lot if information to discuss and advice given to you during the reading. I can provide that at a small additional cost.

What’s in the reading?

The Soul Plan reading includes a full analysis of your life in terms of talents, goals, potential, lessons to be learned and obstacles to overcome. Advice is given on the ways to overcome the challenges that face you and help you to achieve your potential goals,

The awesome discovery of your full life potential is often a life changing moment and it is not uncommon for recipients of the reading to experience massive shifts in their lives and circumstances!

What are the benefits?

This is the part that makes my job as the facilitator of Soul Plan readings so rewarding, as the potential benefits are numerous and impressive.

There is often a powerful transformation when pointing to, analysing and healing obstacles and redundant blockages that may lie in one’s path. This opens the way to a clearer future journey.

When clarity is obtained on what may have been just vaguely suspected talents and abilities, a new path is set and actioned, as it is now one of attaining a whole new life’s purpose. 

Now, with a better understanding of your past actions and short comings, you are able to access yourself on a new, clearer, ’Soul’ level. You can accelerate your healing and boost purposeful change and future growth.

By activating your newly discovered unique abilities and potential, your role in life is understood and your true ‘Soul Plan’ revealed to you. A clearer path to sought after, attainable goals, leads to a life of meaning and purpose.

Let me help

I hope you will allow me to introduce and facilitate a soul Plan reading and its benefits to you. I know that it can only help you to find a clearer path forward.

The reading can be done both online and personally with me and as there is a fair amount of my time involved (usually over 3 hrs) the fee is R1,200. When you know of the full benefits, you’ll understand that it is money well invested in yourself and living to your full potential. The time of the reading itself is 60 to 90 minutes.

My business, Self and More, is my own Soul Plan, a lifelong dedication to unleashing the full potential in every human being on a physical, mental and spiritual level. I hope that you will connect with me to assist you to do this. I look forward to it.

Is TRE the best kept trauma release solution secret?

Is TRE the best kept trauma release solution secret?

TRE, now a fairly commonly used and quite well known practice for the release of trauma in many other parts of the world, has for some reason not taken off in South Africa in the same way. This begs the question for me “Is TRE the best kept trauma release solution secret?”

What is TRE?

Well, before I answer and before I get ahead of myself, for the uninitiated, I should just summarise what TRE is. Trauma and Tension Release Exercises is the full description and it is an innovative, effective series of exercises that assist the body to release deep muscular patterns of stress, tension and trauma. It is a great stand-alone therapy and also enhances other stress relief practices like Yoga, Mindfulness and meditation.

TRE activates a natural reflex mechanism of shaking or vibrating to release muscular tension and calm the nervous system. Created by Dr. David Berceli, PhD, it is practiced by professional facilitators like my company Self and More in a safe and controlled environment. The mind and body return back to a state of balance and are reconnected, as when one is in the fetal position.

What are the myths?

There seem to be myths surrounding TRE though and a general misunderstanding of what it is and how it works – so what are some of these?

It’s sold incorrectly – Unfortunately TRE is badly represented online and is sold as a type of exercise program – or at least that’s what people think it is. Of course it is not a physical exercise program at all.

Lack of understanding – Following on from this, because of the misconception of what it is, many don’t even understand its many benefits. These are numerous and in future articles I will be describing them in more detail.

It’s thought of as an expensive fitness class – Again following on from the first point, as it is seen as an exercise program the cost is considered to be high. It is actually a neurologically based practice created by a physician and therefore a certain amount of training and expertise needs to go into its execution.

Unfortunately, like many modern revolutionary practices, it is not recognised by certain bodies and therefore not covered by medical aids. Nevertheless the cost is very reasonable if practiced in a group format, which I do facilitate and of course it’s a more expensive if delivered on a one on one basis. The benefits of that however are relevant to the increased cost.

You don’t need to be fit – Once again, due to the misconception about the fitness class, it is believed that you may need to have a certain level of physical fitness or body shape to be a recipient of its benefits. This is absolutely untrue and TRE is practiced even by disabled people, so don’t let anything stop you. If there is any reason at all for you not to enjoy the relief of TRE, I will be able to advise you accordingly.

In conclusion I return to the question, “Is TRE the best kept trauma release solution secret?” – Yes I think it is and it’s a shame because its benefits go far beyond what I have been able to include here. I will do so in future articles though and run you through a typical TRE session, so watch this space.

Let’s talk

Contact me and let’s talk about any other questions you may have relating to TRE and how you could benefit from it. With this, or any of the other four practices Self and More facilitate relating to self-improvement (both physical and mental), self-awareness and trauma release, I can best help you if I know yours or your business’ specific requirements. I look forward to connecting with you!

What’s in name? – could be your soul plan!

What’s in name? – could be your soul plan!

When William Shakespeare, the great poetic playwright, begged the question’ “what’s in a name?” I doubt that he realised just how deep that question was and how well used the phrase has become.

I especially doubt that the character of Romeo had Juliette’s ‘Soul plan’ in mind. Of course not. He was simply asking why we place such significance in a name. After all “A rose by any other name would smell a sweet!”

Well, as it turns out there is, according to those who practice ‘Soul plan,’ very great significance in your birth name and even in name changes. These are all linked to the worldly challenges you will face and your personal talents. By recognising these challenges you utilise you greatest talents and can better assess the goals you should be setting for yourself.

A soul plan reading uses the sound vibration and intention behind naming to determine a person’s entire ‘Soul Plan.’ Working with many people who have or are facing traumatic experiences, or simply wanting to find more meaning in life, I have found Soul plan to be a useful and fascinating addition to my practice.

Who needs it?

I tend to ask these questions when assessing who would most benefit from a Soul plan reading:

Do you know your life purpose?

Do you feel you have lost direction in life?
 Are you still searching?
 Do you have a sense there is something more for you in this life?

If any of these questions resonate with you, you could possibly benefit from a Soul plan reading. It works on both the conscious and unconscious level and not only uncovers challenges and talents, but its benefits are far deeper. It can bring a recipient a greater sense of freedom and connection and it heals and clears redundant blockages.

Where does it originate?

As esoteric as it may sound, there are solid historical origins to the practice. It was formulated from the ancient texts of the Zohar and the Sefer Yetzirah which explores the possibility that reality is derived from sound, letter and word.

A method of gematria, channelled by Dr Frank Alper 1930-2007 in his ‘Spiritual Numerology of Moses’ work, is also included. These interpretations have now been modernised and expanded by the world renowned Soul plan practitioner Blue Marsden. Marsden has also channelled additional material which highlights the theme of non-duality.

Seek professional guidance – on or offline  

I have really just introduced the concept at this juncture and subsequent articles will look at these readings in more detail – and more of the benefits of this rather unique and fascinating practice.

I do suggest that you do it with the guidance of a practitioner like myself, as the readings are somewhat complex. I do readings in person as part of my practice, but the good news is that readings can even be done online from anywhere in the world, without me being physically with you.

Visit my website to learn more about the many facets of self-improvement and trauma recovery that Self and More offer – or contact me to have a one on one discussion about your or your business’ particular needs.  

Until next time, take care of yourself and wear your name proudly – it could be your Soul plan!