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? 

Fear

I’m starting this blog because of the encouragement from friends who said it is important to get the information and thoughts I have out to the world.  My retort was that I am trying to get away from technology, not get more involved with it.   Relying on a computer is scary for me.  I’ve fought it for months, saying that I just can’t tweet, blog, instagram etc.  I always mess it up.  The computers freeze or I can’t work the technology given to me.   Even the person who helps me with my presentations or apps has commented how weird things happen to my phone or computer.  “It just doesn’t make sense”  she would say.

I was walking my dog in the woods one day and a flood of thought came to me.  It was a misty, cloudy day.  The rays of sun I usually see poking through the leaves were absent.  But I felt compelled to get my thoughts down on paper (or should I say in “word”).  I started thinking about blogging, how I was feeling and what I was experiencing.  I also started to question all my excuses for not embracing some of this technology to share my thoughts.  You know what word came to me?  FEAR!  Fear of putting myself out to the universe where I may be judged.  What if people think my thoughts are stupid or lame?  What if the reader doesn’t like me?  This is a huge thing to admit to myself.  What’s really interesting is that I finally realize how lame my fear is.  Who cares what people think?  As long as I like myself, that is all that is important.  Maybe someone will resonate with some of my words and thoughts.  If I can get a few people to start questioning their lives so that they can make positive changes, then I am happy.  Even if someone realizes that they are not alone in their thoughts, that they too, can make changes in their lives.

Some have said that failure can lead to a new beginning.  You know that saying,  “When one door closes another one opens”.  It is precisely this kind of challenge that helps move us forward.  The difficult part of the process is recognizing it and doing something with the knowledge and experience.  I am here to tell you that this is not easy.  It can be a long and uncomfortable process.  Baby steps is all you need.  Keep moving forward.  Embracing self care is one way to start.