Winter Fun!

Grateful for fun filled, winter days.  Making snow angels always makes me smile!

The Choice is Yours....

F.E.A.R

Forget  Everything And Run

or

Face Everything And Rise

The choice is yours..... 

~Author Unknown

You Are Worth It!

Treat yourself like you would treat your best friend. 

Appreciate who you are, right here, right now!

You are worth it.

Power Within

A river cuts through rock, not because of its power, but because of it's persistence.

-Jim Watkins

-

Take hold of your power within.  No one can take it away.  Be like the river in times of difficulty.

Keeping Your Gaze to the Clouds

When was the last time you sat quietly and gazed at the clouds above? I used to do this as a child, living in the moment.  Now, I have to make time to sit quietly and observe what is around me.  It's fun, and sometimes quite amazing to see random shapes or scenes in the clouds.  All you have to do is be observant.  Take time on your walk to look around you.  Find a comfy spot and observe.  Better yet, do this with a friend, or family member.  Children have great imaginations.  Find a child and share the experience.  Enjoy a different point of view,  laughter, quiet times and  togetherness.
What is envisioned is "All in the eye of the beholder."

A Lesson from Pooh.

This challenges me on so many levels!

"You can't stay in your corner of the Forest waiting for others to come to you.  You have to go to them sometimes."
--A.A. Milne, Winnie-the Pooh

Change and Flexibility

Change is an interesting thing.  Many people do not like it, others tolerate it, and some embrace it.  This holiday weekend has been about change and flexibility in so many ways.  First of all, I was supposed to go to Florida for the weekend.  The hotel said they were ready for me despite the hurricane that hit Florida.  "Everything was up and running."...  until it wasn't.  They didn't tell me until a few days before I was due to leave, that the hotel was running with only 50% of their rooms.  And my room was not among that 50%!  I could have been angry (due to unmet expectations), or I could make other plans.  Luckily I was traveling with my sister who was instrumental at getting compensated for our flight and room.

Portsmouth

New plan-Lets head up north and go leaf peeping.  Columbus Day weekend is a crazy time to head north, but we decided to go, knowing flexibility would be key.  You see...rain was in the forecast.  We watched the weather predictions and planned our day accordingly. We headed north and made stops along the way.  One day we left home base early and headed to Burlington.  We had clouds, rain, then intermittent sun.  If it rained, we donned our raincoats and explored. We ate lunch overlooking Church Street.  It was parents weekend for local colleges and the market was filled with students and their parents. Street musicians played their music under the protection of a tree.  It was fun to see the crowd despite the ever changing weather. 

Following My Heart

The next day we took our time and headed out on our adventure late morning.  It was raining again but we had a plan.  The sun was due to shine later in the day.  What if we drove to the busiest highway for foliage viewing, the Kancamagus Scenic Byway,  while it was raining?  No one would go there in bad weather.  If we were lucky, the sun would shine as we arrived!  (There is always bumper to bumper traffic on this weekend). Well-it worked.  We had the road practically to ourselves.  The sun shone through the foliage and we were blessed.



Plans were made and changed as we went along our day.  Usually, the changes turned out much better than we thought they would. Opportunities arrived and we took them.  We had no expectations, therefore no disappointment.

Change-We can fight it, tolerate it or embrace it.  This weekend I embraced change and I am grateful I did.

Connections-

I had an amazing thing happen to me, two weeks in a row, at the same place.  It happened while doing one of my least favorite chores, grocery shopping!  I usually do my shopping closer to home, but the last two weeks I went to another town.  Same chain, different town.  This was my last chore of a busy day and I just wanted to hurry through it.  Who would have thought that I would leave the store with a renewed sense of hope and a spring in my step?

Week one: I met a family consisting of three generations.  As I was shopping, I heard an old song over the intercom that made me "dance" as I shopped.  I didn't really realize what I was doing until a woman made a comment of how happy I seemed.  I told her it was the music that made me feel good.  We had a short interchange and went along our business of shopping.  As I moved from aisle to aisle I continued to run into this family.  Sometimes the woman and I would just look at each other and smile.  I then started to hear the young children call out, "Look-it's the happy lady!."  That surprised me and made me stop.  I spoke to the children and tried to get them to listen to the beat of the music.

This interaction continued as I went up and down each aisle.  The children pointed and commented about the happy lady.  (I no longer was moving to the music but I did have a different spring to my step.)  As I was going through the checkout, I could see the family four checkouts over.  The young girl was pointing and waving.  The grandmother was smiling and the mother wasn't sure what was happening.

After we all paid for our groceries we met up to say goodbye and to exchange a few words.  The grandmother stated that I gave her a renewed hope for humanity.  Whoa, I thought!  She said that she is saddened by the way people are afraid to make eye contact.  "It's like everyone is afraid to speak to another," she said.  The children were a little surprised by all this interaction.  "Do you know each other?", they asked.  It became a teachable moment in connections.  The mother of the children was a dialysis nurse.  She said she makes connections at work but I think this was a little different for her.

I'm a hugger and I asked the grandmother if we could exchange a hug.  "Most definitely", she said.  The mother said she was a hugger also, and we too, exchanged an embrace.

Week two:  A gentleman lets me pass in the parking lot of the same grocery store as mentioned earlier.  As I passed, he gave me a wave.  My first thought was that he must have mistaken me for someone he knew!  I waved a thank you.   We each picked up a few things and ended up at the same checkout.  As I counted my items he started chatting.  We spoke of the busy day and the football game that we were both shopping for.  As we spoke, the cashier looked on with intrigue.  The young cashier spoke of how busy it was and how he wishes he was somewhere else.  The gentleman and I mentioned how it helps to "chat it up" when doing something you wish we weren't.  I had a brief yet meaningful encounter with yet another stranger.  We thanked each other for the fine conversation and wished each other a great weekend.  He reached over and gave me a hug.  The cashier couldn't understand what was happening!  This became another teachable moment.  Creating a connection, no matter how small can make someone's day.  A smile, eye contact and wishing someone a good day can change the attitude of both involved.  There is no need to have a longer interaction or to embrace anyone.  Being open and welcoming is all it takes!

Greetings!

How often do you greet someone as you pass them during your day?  Make today the day you look up as you walk, look someone in the eye and say hello.  Add a little smile and maybe you will start a chain reaction.

Fall-A Time of Change

A new day has dawned with fragments of night. Embrace the good of yesterday while enjoying the grandeur of today.

It was a beautiful sunny day on my morning walk on the beach.  I could feel a change in the air as the summer beach season was coming to an end.  I could feel the warm sun on my back as I noticed the lingering moon of the night before.  I also noticed the, ever so slight, change in color of some of the leaves in the tree. Change is coming whether it be internal or external.  Take time to be still so that you may recognize the change coming.  Tune into your heart and listen to what it has to say.

Authenticity

Being your authentic self, is a true gift, in a world where things aren't always as they seem. Embrace your true self!

Mix It Up!

Life can become such a routine that we miss so many wonderful things in front of us. When we walk the same path, woods, street or hallway, we tend to shield our senses without even realizing it. When we do something the same way, over and over again, things can become stale and boring. Think about sitting in the same spot for lunch, with the same people and the same view? What could you be missing?
I recently started walking in the morning instead of after dinner. (Sometimes I do both).  I walk the same beach but I now have a completely different view and perspective.  First of all, it is early morning and the people walking have a different skip to their stride.  I find myself experiencing a different attitude as well.  It truly is a great way to start the day.  Even the wildlife seems different as they start their day.
The sun rising is such a contrast to the setting sun.  The rising sun brings a sense of joy and hope for the new day.  I notice so many things on my walk that I don't usually notice at night. Probably because I am not as tired and my senses are peaked instead of dulled.
What can you do to mix it up a bit?  Try taking a different route to work or park in a different spot. Take a different path to the cafeteria or start your walk in the opposite direction.  Notice the changes you see.  Maybe you could try sitting at a new spot for lunch, church or at the concert in the park.
Awaken the senses and see what happens.

A rare find on this beach

Spring Renewal

It's that time of year again and it's time for many new beginnings.  All around us we see new growth, new birds and spring flowers.  I don't know about you, but I love to see the first spring flower pop through the soil.  I anxiously await for the next perennial to bloom so that it may shed it's beauty upon us.
But with this rebirth and newness can come some struggle.  Many suffer with allergies during this time of rebirth and renewal.  Others work the soil and feel the discomfort in their body after using muscles that have not been used in a while. We adapt to the struggle in the new surroundings while we enjoy the beauty around us.

This is also a time of change and rebirth in our own personal lives.  What new things have you looked forward to, only to find a struggle before the joy of rebirth?  Maybe it is a new project, a new job, a new routine.  What tools do you have to help you get through the rough patches?  Remember to take take time for yourself.  Try spending some quality time in your own company in order to renew and recharge.

The Power of Vulnerability

I attended a nursing conference last week and the theme was integrative health.  One of the presenters spoke of Brene Brown and the power of vulnerability. Brown is a researcher who studied Connection.  I heard this title and it peaked my interest.  I often struggle with this concept and it made me want to learn more.  I found her Ted Talk and I want to share it with you.
Brene speaks of courage as coming from the heart.  She speaks of imperfection, of being kind to yourself, and the importance of connection.  Brown made a statement about connection that I felt was profound.  She said, "Connection is the power to let go of who you think you should be."  WOW! That is a powerful statement.
If you have some time, check out this Tedx.  She speaks from the heart and with humor.

An Average Life

  Trying to achieve Society's definition of success is not always easy and can lead to stress. Look within your heart to see how wonderful an "average" life can be.

Letting Go of Preconceived Ideas!

How often do you go somewhere or do something with preconceived ideas?  Maybe you've been invited to a party but you don't go.  You think you won't have a good time, or you won't know many people there.  Or you have a meeting to go to and you don't think it will go well.  You have all these thoughts in your head and you dread going.  On the other hand, maybe you've anticipated an event and you've built it up to be something exceptional.  When you attend the event, you are disappointed because it didn't go as you planned.

I recently went to a meeting where I was expected to draw a vase of flowers.  I've never been comfortable drawing; my talent ends with doodling!  At first, I struggled with the task.  I had this preconceived idea in my head and I was resisting the task.  But then, I listened to the instructions and let go of the negative thoughts.  I let my hand flow in the moment and without judgement.  The result was a piece of artwork that made me excited!  I was proud of what I had created.

It's amazing what can happen when we let go of preconceived ideas or thoughts.  Let go, be in the moment and see what happens!

Making Memories

Is there something you want to do or try but are reluctant to do so?  Who, or what, is holding you back?  Is it really impossible, not the right time, or too expensive?  So frequently we make excuses for why something cannot be done.  Now is the time to take charge and try something new. Maybe it is about creating memories. Make a plan, write it down and make it come to fruition.  Traveling has always been my dream.  Experiencing new cultures and visiting places I've never been, brings wonder to my life.  Here are a few photos of Amsterdam and surrounding areas.  Visiting Keukenhof has been a dream of mine.  I am so thankful to have experienced it along with other treasures in Amsterdam.

Hanging out with Rembrant 

Amsterdam Canals

Family Commute

Keukenhof

Taking My Own Advice

Practicing some self care and living a dream!  Spending quality time exploring nature in Iceland.  Now is the time to enjoy life.

Solheimajokull
Glacier 

Katla Geopark

Purpose-Always Unique

Everyone's purpose is individually unique and changes on the continuum of life.  Sometimes it is recognized when least expected!!

Laughter is the Best Medicine

Digital Toxicity

There are so many great things about technology and we now have so much information at our fingertips.  But we are also living in a world of digital overload which is creating a decline in relationships.  

Creating a balance is key to healthy relationships and a healthy lifestyle.

Prince Ea gives us something to think about!

Choosing a Meditation for Sleep

A few people have expressed difficulty with meditation. They feel they are not doing it correctly or they are not choosing the correct meditation for sleep.  Attached is my answer to the question.

Below is an example of a guided meditation using all of the senses.  It guides you to create a meditation of your own that is unique to you.

Ways to Improve Your Sleep

It is daylight savings time and this makes me think of sleep issues.  As a school nurse I deal with many people who are affected by the time change.  This video will give you information that may help you or someone you know, get a better night's rest.

I filmed this clip while on a weekend trip to New Hampshire.  It was 1F (-17.2C) which was four times warmer than the day before.  What was I thinking?

The Purpose of Heart 44

Attached is a video describing the purpose of my blog.  It explains why I speak of self care and why it is so important.  Creating the video was a huge learning curve for me.  I learned about green screens and other technology.  I am learning every day!

The Ocean

One of my favorite places I like to go to when I need to gather my thoughts is on a rocky setting overlooking the ocean.  It's a small rock but you do have to climb a little bit to get there.  (Dress shoes or flip flops make it difficult to climb.)  I go to the memory of this place when I really need to center.  As I look straight out, all I can see is endless ocean.  Looking towards my right I can see Boston.  Directly to my left is a small beach with smooth tumbled stones.  The waves crash on the shore, and as they return to the sea, the rocks make an awesome sound as they tumble upon each other.  I use all my senses when I think of  this magical place and it is one of my "go to" places when I need to center through meditation.  This place is forever in my mind and I can access it wherever I am.  I no longer need to go there physically to reap the benefits.

Do you have a favorite place or event that you can carry with you in order to bring a sense of calm?  

Meeting Neuroplasticity Head On!

What do gratitude journals, positive affirmations, exercise, good eating habits, being in nature and watching comedies all have in common?  These are but a few  of the ways we can make positive change in our lives through neuroplasticity.  By replacing negative thoughts or behaviors with positive routines,  we can change the neural pathways of our brains for the better. How cool is that?!

The World Health Organization and neuroscientists have dedicated more than a decade to the study of the brain.  Neuroscientists have discovered that the adult brain is not “static” as once believed. It can reorganize itself and change throughout our lives, even as we age.  We have the ability to make change through our environment, thoughts, behaviours and emotions.  The term Neuroplasticity is used to describe this function of the brain.

The following youtube video depicts a basic explanation of neuroplasticity.

Neuroplastic change is individualized and it may take longer for some people to create new pathways. There have been times in my life when positive change has been a struggle for one reason or another. Consistent behavioral change, and practice, is key. Muscle memory has also been a struggle for me especially when trying to learn a new line dance. I could frequently be seen facing the wrong direction when learning a new dance! Now I understand my struggles after learning more about neuroplasticity!  We all learn differently and at our own pace.
How can you meet Neuroplasticity head on?

DR. Lara Boyd explains this process in depth during her TEDx.

The Art of Relationships

There is an art to nurturing relationships and we all do it differently.  Art comes in many different forms and many different styles.  What is appealing to one person may not work for another. The same can be said for how we nurture and maintain relationships.  

Some times in can be a struggle to foster a friendship. Circumstances change, life gets in the way or distance can make things difficult.  It often takes time and planning  to maintain  a quality connection with another.  

My Mom was the best at creating and maintaining connections. She had the largest circle of friends of anyone I ever new.  She celebrated her 60th high school reunion, in our home, with most of her 12 fellow graduates!  She had long time friends that she met when her kids were young.  She met two of her best friends while working at the local college food services. She nurtured relationships from the church, some of which, were like second family.  She always had an open door policy at our home.  No invitation was required to visit!  I wanted to be just like her!

Mom never traveled nor did she spend money (except for food), when she got together with friends.  What she did do-was revel in being in the company of her friends.  They laughed together, shared meals and supported each other in uncertain times.  They were always there for each other.

I think it is fair to say that I have inherited many of my Mom's traits and the art of nurturing relationships is my favorite.  I am not the organizer or planner in my circle of friends.  I've been blessed to have 2 friends in my life who are the planners. One has passed on and one continues to shower those around her with joy and love.  I am the worker bee who tries to help when it comes to more elaborate plans. I try to carry on the tradition of an open door policy! I may struggle with fun ideas and event planning, but I do make the phone calls to get out and walk, or to share a meal. I've even come up with a few travel ideas, one of which was really good and the other-not so good!

I struggle in the "idea department" and I often feel like my friend is always doing the outreach. She comes up with great ideas and makes fun plans.  She knows how to make those closest to her feel very special, right down to the smallest detail. Because of her,  I've marched in 4th of July parades in a number of costumes.  Together we have laughed, cried, raised our children and acted silly.  

I have another friend who has an amazing flair for events.  She knows how to make each gathering special and unique.   Everything she shares with others comes straight from her heart.  She also has a talent for hand writing special notes to her friends. She even makes the card herself which makes it even more special!

Over the years I've learned that we all have our strengths. They just look different, like art in a museum.  That is what makes each one of us special in our own way.  Recognize your talent and share it with those around you.  

Do you think about the relationships in your life?  How are you nurturing them and sharing Spirit? Small gestures or large; unique activities or mundane, it doesn't matter. What is important is the love you share with family and friends

Toasting Friendship!

Is there a person in your life that you think of but haven't seen in a long time?  What are you waiting for?  Make a phone call, send an email or reach out on social media.  Better yet, send a card with a note or write a letter.  Make a date to get together, talk on the phone, face time or skype!  Time passes quickly and you do not want to miss your chance to reconnect.

 I  think of Mom often and I carry her love in my heart.  I am grateful for lessons learned through observation.  She was a great teacher in the Art of Relationships!

Defining Spirit

It's super bowl weekend and the news is filled with team interviews and excitement.  There are week long parties and signs of spirit everywhere.  But what is Spirit?  Some people think of religion when they hear the word.  I work in a school and we celebrate Spirit Week.  I often hear a child described as "spirited" or one who "shows spirit."  I don't think of religion when I hear these descriptions.  So why are some schools afraid to talk about Spirit? I like to embrace another thought.  
A mentor of mine, Dr. Brian Luke Seaward, uses three words to describe Spirit: Relationships, Values and Purpose.  Patriot's quarterback Tom Brady and Coach Belichick both speak of Spirit when going through their grueling interviews.  Both men speak of the importance of relationships when interviewed.  Brady and Belichick describe the significance of family and the values they learned from their parents.
 I have to tell you before I go any further that I am not a huge football fan.  I watch the game and you might call me a "fair weather fan."  What peaked my interest this week was listening to Brady and Belichik during their interviews.  I listened as they answered who their heroes were.  I wasn't surprised by Brady's response but Coach Bill made me listen.  You see, I was shocked to hear him speak about something near and dear to my heart.  He spoke about following your passion and being happy with decisions you make.  It's about doing what makes you happy, not about making someone else happy.
You may not be a Patriot's fan, but check out this very short video.  Coach Belichick is a man of few words, and these are worth listening to.  I often share this sentiment about college and future with the students I see in my office.

Self-Care, Passion and Purpose

Practicing self-care helps calm chaotic thoughts, whether it be  "sitting" in meditation, mindful tasks or being in nature.

Continued meditation or "being still"  helps open the heart. Listening to the heart allows one to  recognize the passion held within.

Sharing your passion with others and experiencing the joy this topic brings, often helps define your purpose.

We are all in a different place on this continuum.  Passion and purpose are also fluid and may change at various times.  Practice self-care, listen to your heart, recognize your passion and share it with others.

This is my favorite heart rock that I found on a beach in Maine.  Being alone in nature is one of the best times for me to listen to my heart.

Mindfulness Based Stress Reduction

MBSR

I am writing this blog to give you information about things that have helped me and that you may find useful.  I want to share ideas, programs and information that have supported my growth along the way. Take what resonates and fly with it. 

I started my own self-care journey out of complete necessity of self-preservation. I was at an all time low and I needed help. I have great friends and family who supported me but I needed to do something for myself, on my own. I needed to take control and stop blaming my fate on others or situations.

I took a Mindfulness Based Stress Reduction (MBSR) class to start.  “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally,” says Kabat-Zinn. I should have done this years before I did! I wish I had known about it earlier. This class was the catalyst that helped me pursue self-care, positive change and spiritual growth. I highly recommend this program for all. There are programs for all ages starting at the age of 8. You can look for programs where you live, or take a class online. 
 MBSR online class

Attached is a research article about meditation and the brain.
 Stanford Studies Monks' Meditation, Compassion

Changes in my life occurred very slowly. It is a process that cannot be rushed. I’ve taken pieces of what I learned and infused them into my life slowly. As I grow spiritually, I return to lessons learned and re-evaluate. I try something new or add another modality that I find helpful.

The sky is the limit!

Abdominal/Belly Breathing Video

This is a lesson on how to bring your attention to the breath. This type of breath may be referred to as diaphragmatic, abdominal or belly breathing. This technique uses your entire lung capacity which sends more oxygen to the bloodstream. This type of breathing comes natural to infants. Watch an infant breathe and you will see how their belly rises when they take a deep breath.

I teach students how to do this when they are anxious. I've personally used this, with great success, when I have difficulty sleeping. Four or five of these breaths and I am asleep again. I highly recommend this tool for any parent who has a teenage driver in the house!

I created the following video a few years ago for advisory in school. I also used it as a class assignment for the Holistic Stress Management class I took. Making this video and posting it on YouTube was scary for me since I had never put myself out to the virtual world before. Now look at me-I'm blogging!!!!

I encourage you all to embrace something that makes you a little uncomfortable but will also bring positive change into your life.

Pure Bliss

A few years back I was blessed to visit Sedona with a dear friend. It was there that I experienced pure joy.  Mi Amo is a hotel/spa that is surrounded by red rock.  I was able to spend the most blissful 24 hours of my life in this powerful place. While walking along the grounds I had a sudden feeling come over me that I could not put a name to.  I felt like my chest was ready to explode with utter compassion and joy.  It was something I had never experienced before.  I wanted to be a sponge and soak up everything I was feeling.  Yet I was overwhelmed.  I’ve never felt this before and I wasn’t really sure what to do.  I walked along the path in tears.  They were tears of happiness; utter happiness that I’ve only felt a few times in my life as in the birth of my children. 

Have you ever been on a walk and notice something along the way that catches your eye?  Do you stop to look more closely to see what you’ve been drawn to? This is the perfect time to stop and be in the moment.  When this happens, stop, ponder and feel whatever it is that made you take a second look.  What does it look like to you?  Look at it from different angles.  Does this object trigger some thoughts or memories?  Or did it just bring you a smile?  Be observant as you go about your day.  If something catches your attention, stop and take a second look. 

Being Mindful

Walking through the woods with my dog Meeka can be calming as well as  inspirational.  Inspiration is a funny thing- you never know when it will show up or what it will look like. On this day it was triggered by a walk in the woods.  Meeka was having a ball, sniffing all the smells you would find in the woods.  For her, squirrel hunting is her favorite pastime.  There is nothing like a good squirrel chase to satisfy her.  As I watched her, I felt a sense of calm come over me.  I started really paying attention to the sounds of the woods.  I could hear children playing in a yard a short distance away.  The birds were exceptionally vocal at this time.  I stopped to take it all in when I heard another noise.  At first, I thought it had started to rain, but that wasn’t it.  It sounded like hair being rubbed between two fingers.  When I listened more closely, it sounded like something very small was eating. 

It was spring and there was a devastating worm destroying our trees.  This worm eats the new leaves of the trees, leaving only the skeleton of  leaves clinging to the branch. On one hand, the sound was eerie because I knew the devastation that was happening.  On the other hand, it was fascinating.  Fascinating that  I was able to bring my attention to this minute microcosm in the woods. I was quiet enough to hear the faint sound of tiny insects at work.

I also love to listen to the snowfall in the winter when it is completely calm.  I enjoy watching the snowflakes drift down from the sky in complete abandonment.  There is no sound of wind, only silence.  But how can I HEAR the snowfall if it is silent?