Introduction


Welcome to The Sheri Perl Self-Healing Program created to help you develop and activate your own innate healing abilities. I initially created this program for myself in order to address those things that were holding me back from living a fuller, more contented life. I realized in my early 20’s that I was walking around with feelings of fear as well as guilt bottled up inside of me. Through inner reflection I came to see that I didn’t always breathe fully nor did I laugh heartily enough. My energy had been depleted from both Crohn’s Disease and Hepatitis C and although I had just experienced a miraculous distant healing with the late British spiritual healer Harry Edwards, I didn’t understand what Mr. Edwards had done to bring about this wonderful healing, or how I could maintain my health.

As a result, I set out on a journey to understand why I had become so ill and if it was possible to protect myself in the future. I’m now 68 and I don’t pretend to know how to prevent bad things from happening, but I have learned how to boost my own energy and how to think more positively. These changes are not cure-alls for the challenges of life, however, they do help you to cope in the hard times and to lighten up in the good ones.

The program works with meditation, focused breathing, visualization, absorption and direction of energy and the intricate workings of our own personal thoughts and beliefs.

“Training in mindfulness, we learn to be aware of our own mental states without being caught in them. This capacity for self-reflection is the key to Buddhist psychology.”

One aspect of this healing program that differs from many healing programs is that it works a great deal with Mindfulness. Where many programs stress energy work, and indeed this program includes energy and light work, this program also employs the art of Mindfulness.

Step Three—
The Light, Raising Your Vibrations, Your Spiritual Immune System

What does the light have to do with your spiritual immune system? Only everything!

We all know that both the physical universe and the spiritual universe contain darkness and light. I believe that through this contrast we both learn and grow until we are so interested in the light that there is no other direction that we could possibly be drawn into. However, most of us are frustrated in our desire to stay focused on the light and the beauty of life because there is so mamy challenges coming at us from our busy lives and responsibilities.

Whether you are troubled by loss, illness, financial issues or all of the above, it’s quite difficult to maintain meditation and light work with so many things to take care of and work out. But that it all the more reason why we need to make the time to meditate, breathe and work with light in order to create a counter-influence on ourselves. We need to make some time to de-stress. There are so many different issues that we all deal with that it’s easy to become overwhelmed and simply miss the purpose of life, which I believe is to be in a state of love for ourselves and for others.

It’s easy to lose sight of spirituality and simply get lost in the day to dy, however if you want to feel less stress and experience more positive feelings, you need to consciously bring more light into your spiritual immune system. 

If you wanted to build up your physical immune system. You might change your diet and you probably wouldn’t eat as many of the foods that you know lack nutrition. You might start exercising and taking vitamins or supplements, stuff like that. With your spiritual immune system the food that strengthens is light itself. It’s nothing that you can ever see because this light is visible to the naked eye but it is all around you in the same way that radio waves and television waves are in the atmosphere undetected, and what about the Icloud which is completely invisble to us but we know exisits? So, dispense with looking for light from a candle and create the image of light in your mind. The following exercise will show you how to envision light and draw it into yourself as a way to fill your body with light therebye nourishing your spiritual immune system. This is excellent protection that each of you should take advantage of.

One of the most important things I learned from Harry Edwards was something he called Characterized Breathing, now called Focused Breathing. This involves adding a visualization to your breath in order to both absorb and direct light and healing energy.

It is vitally important for every cell of our bodies to absorb oxygen. It’s the one thing we cannot do without for more than a 3 minutes and yet the importance of deep breathing is seldom given it’s proper place in a system of self-healing. Because of the importance of breath, this healing program and all the steps within it, will always center around the breath.

The following Meditation which again will begin with The GateKeeper Meditation will move into Focused Breathing, first with the intention of healing yourself and second, with the intention of sending out healing energy to others.

Meditation to focused breathing—absorbing and directing healing energy

Step Two —Discovery

Step Two

Welcome to Part 2 of The Sheri Perl Migdol Self-Healing Program. If you have worked with the guided meditation that was given to you in Step One then you are ready to move on.

By now you should have tried the meditation at least a few times and have seen how active your mind can be. Hopefully you have comprised a list of the thoughts and feelings that crossed your mind when you were attempting to keep your focus on your breath. If so, take out your notes and take a look at what you have written and see if several of the things that you noted have a similar type of perspective. For example, are those random thoughts completely different from each other or is there a similar theme that runs through them? Simply examine what you have written and see what you were thinking about and what the tone of those thoughts were. Were you worrying, planning, being self-critical or having a happy day-dream? Consider for a moment if they were anxious thoughts or conversely if they were hopeful thoughts or thoughts of happy anticipation. Are the key words that stand out point to praise or blame? Just take a look.

The reason why this is so important is because we are often unaware of our own thoughts, especially those that are habitual in nature. They tend to become a part of our personality and way of viewing ourselves and the world around us. Because we don’t clearly see them, they become obstacles in our path that we trip over time and again, not understanding why. Along with that, thoughts like everything else in this universe, are energy and possess a momentum of their own, eventually becoming what we call vicious cycles.

Years ago I learned from a spiritual teacher whose name is White Eagle about something he referred to as thought elementals which he described as small life forms, formed from the energy of our thoughts that seek to keep themselves alive. They are invisible to us so we are unaware of their existence, however, I believe that we experience their effects unknowingly quite often, for example when we simply can’t get ourselves to stop dwelling on negativity. Its as if we plant the seed and then we water it and water it until it’s taken on a life of it’s own. When you look at all the depression that exists in the world today, you can see how important it is to gain control of your own thinking mind!

The mind can be a wonderful tool, but it’s a merciless master until we decide to take a look at its contents, take an inventory and determine what to hold onto and what to clear out. We all download limiting beliefs in our childhoods and many believe that they may have carried beliefs over from past lives. Well, what do we really know for sure? However, what I do know is that limiting beliefs and negative ideas about ourselves hold us back and need to be discovered and challenged if we want to breathe easier. That is the purpose of this work, to breathe easier.

Naturally the first step is to discover what your habitual thought patterns (HTPs) are. It’s key to indentify your HTPs in order to know yourself. Later on in the program, once you have determined what you want to work on, we will create antidote suggestions to implant. You will find that with repetition Antidote Suggestion Therapy (AST) can be very effective in changing how you feel on a daily basis. Mind you, this is not about changing outer events, people, places or things. It’s about changing the programs you downloaded into your personal hard drive that are deliterious to your spiritual and physical self.

For the zoom meeting we will separate into small groups (break-out groups) and each of you are encouraged to share in your group what you see as the tone that pervades the conglomerate of thoughts that constantly interrupt your focus on breath. Help each other to organize those thoughts into a list of HTP’s. (Habitual Thought Patterns) 

If you are doing this at home alone, you will have to find your HTPs on your own. Here’s an example of a chart that you can use to help you to highlight the catagories that HTPs fall into. 

For homework you will be asked to complete this project by making yourself a chart that makes it easy for you to indentify the HTPs that are a constant part of your daily thoughts and the sugggestions that they impress upon you.

Being mindful means to be present in the moment, to be able to taste the coffee that you drinking, or enjoy the aroma of a rose. We interfere with our own enjoyment of the moment when we are constantly involved in listening to Monkey Mind. It’s a distraction taking us into it’s maze of ideas, separating us from having a direct experience of the moment. It’s the story of all of our lives or as John Lennon was once said, “Life is what’s happening when we are busy making other plans.”

Everybody talks about out of body experiences (OOBs) and I understand that. I think OOBs sound fascinating, but how about an in-the-body experience where we actually fully taste our food and experience the moment as it passes by? I think that we are often in a daze in terms of what’s actually going on around us as we sit inside our heads listening to many of the same stories over and over. It gets boring!

I think that mental depression and boredom could, at the very least, be abated if we were more present in the moment that we are in and not in our heads so much. The importance of discovery is that you identify those ideas that come between you and feeling good about yourself, as well as you stop paying so much attention to the under ground railroad of thoughts that distracts you from taking full advantage of the present moment. Mindfulness will help you to re-route some limiting thought patterns. It will help you to identify them and at the same time you will become less invested in listening to your thoughts when instead you learn to bring your attention to the present moment allowing yourself to experience the moment more fully.

Mindful eating

Meditation/Mindful Eating


Meditation Music

Step One The Gatekeeper Meditation

 “To become your own psychologist,” says Lama Yeshe, “You don’t have to learn some big philosophy. All you have to do is examine your own mind every day.” 

Over the years I put together my own healing program combining the techniques and ideas I had accumulated from years of study and working with teachers in the field. From Harry Edwards to Ram Dass to Jane Roberts and Seth, I incorporated those techniques that worked best for me and I still use them today. Because of my own need to find a practice that would help me to have more energy and think more positively, I wove together a cohesive meditation/healing program that I think you will find very useful.

The program always begins with “The Gatekeeper Meditation Technique” which teaches you how to focus your awareness on your breath and this allows you to take a step back from your usual mental position, which is right in the center of your daily thoughts and concerns.

This place where your consciousness usually hangs out has been referred to as “The Under-dream.” We all have an ongoing underdream, you know that steady flow of thoughts that constantly runs through our minds. Some call it “The Still Small Voice” but its not so still and its not so small because, guess what, it holds your attention.

And so you will begin to focus on your breath, however, there’s a little problem here because as soon as you attempt to focus soley on your breath, your thinking mind (better known as “monkey mind”) will spring into action and you will be bombarded with thoughts from every direction. Many people at this point will simply give up believing that meditation is not possible for them because their mind swings back and forth through one thought after another, kind of like the way a monkey swings from branch to branch!

But this meditation is not about silencing your mind but about changing the position of your awareness from one that stands in the middle of all your thoughts to one that is able to observe your own thoughts rather than react to them. In fact, by using the breathing technique you become able to “cultivate the witness,” which means that you will be able to observe your thoughts from a witness perspective. This perspective is the first step in developing true self-awareness because when you become aware of your Habitual Thought Patterns (HTP) and see the ways that you habitually react and speak to yourself, you will be in a position to change some bad habits that are limiting you from being happy. Keep in mind that you can’t change anyone else and you can’t alter the fact that life is always changing around you, but you can get a handle on how you respond to events and how you talk to yourself in both good and difficult times.

 After years of trying out different meditation techniques I learned the following technique from listening to a Ram Dass lecture series on CD called “Spiritual Awakening.” As soon as I heard it, it appealed to me because I liked its focus of breath, but I also liked the introduction of the visual image of The Gatekeeper. It really helped me focus my attention on my breath and it goes like this:

  1. Start by finding a comfortable place where you can remove yourself from the everyday distractions of your life. You can sit or lie down, depending on what is more comfortable for you.
  2. Focus all of your attention at the tip of your nose.
  3. Imagine that you are the gatekeeper at the entrance to a big city and that it is your very important job to watch the coming and going of your breath.
  4. Breathe in through your nose keeping your attention at the top of your nose and feel the cool air as it enters at the tip of your nostrils.
  5. Exhale through your nose and while keeping your focus on the tip of your nose feel the warm air as it leaves your nostrils.
  6. Keep repeating this, slowly Breathing in cool, breathing out warm. Breathing in cool, breathing out warm. In cool. Out warm. In cool. Out warm.
  7. At some point, you will realize that you have lost the feeling of your breath coming and going, that you can not feel the cool air entering or warm air leaving your nostrils. This will be your first clue that your mind has wandered. When you realize this, simply return your focus to the tip of your nose and resume your position as gatekeeper, watching the coming and going of your breath.
  8. Repeat this for at least 5 to 10 minutes, returning time and time again to the breath.
    At some point, you may think to yourself, (well I did) “What is the point of this anyway? All I’m doing is breathing, getting lost in thought and returning my focus back to my breath. I don’t get it.” But two very important things happen when you stop thinking and return your focus to your breath. The first is the realization that you are not your thoughts! If you can look at them objectively, then you cannot be them. You realize that you are the awareness in which those thoughts are taking place, but you are not those thoughts. The second thing that happens is that as you are returning to your breath you get a bird’s eye view of your thoughts, in essence, you get to witness your thoughts from outside of them. We usually have a thought and then you simply react. We might become uneasy, or we might become angry or, if its a funny thought, we might laugh, but we just react. However, by returning to breath you prevent yourself from any full-scale reaction as you witness the thought from the perspective of an observer.
  9. This in itself is very powerful. I recommend that you purchase a small notebook or journal to keep by your side as you begin this work, for it will become a part of your practice to note what the thought was and jot it down. For example, you might write, “remember to put my keys in my bag” or “boy I really messed up.” It doesn’t matter what the thought is right now, but that you simply note it, jot it down and then return again to your breath. This is the first step and what I would like you to practice for the first month. Simply practice The Gatekeeper Meditation Technique and note where your mind went when it wandered away from your breath. If you can do this a few times a week for 10 to 20 minutes you will find it very enlightening.
  10.  “Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built.”Rumi
The Gatekeeper Meditation




Step One