Tag Archives: meditation

A WARM Morning Ritual

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IMG_0409Those who know me well are cognizant that I do not naturally lean towards rituals, habits and organization. I thrive in creativity and fluidity.

However, in my professional practice, I have discovered the value of daily rituals. I have come to discover that well planned rituals can create smooth transitions from home life to professional life and back again.

My morning ritual has metamorphosed over the years and settled into a simple four part practice: WARM.

Write

Julia Cameron, author of The Artist’s Way encourages a daily writing practice she calls “Morning Pages.” Part journal, part mind-dump, these three pages of long hand writing help to clear the mind of all the extraneous information, fears and concerns. It creates a clear space to begin the day.

Affirmations

Affirmations are an effective way to focus our intentions for our lives and our work. They support healthy change affecting mind, body, and spirit. I use a combination of 2-3 affirmation statements each day which correspond with my desired growth in my professional life, personal life, and physical health. Affirmations can be modified as needed to support current goals.

Read

Knowledge is power. While working to establish the University of Virginia in 1817, Thomas Jefferson wrote “that knowledge is power, that knowledge is safety, and tht knowledge is happiness.” Reading a variety of materials increases knowledge. I encourage reading of professional journals, novels, literature, non-fiction, meditations, spiritual texts, and more. An additional benefit, according to the University of Sussex, is that just 6 minutes of reading per day can reduce stress levels by 68%.

Meditate

Meditation reduces stress, increases clarity and creativity, as well as increasing mindfulness and tolerance. Meditation does not have to be a complicated process. There are numerous articles and books written on beginning meditation, but a couple of simple ways to get started is by setting aside five minutes to focus on deep breathing, listen calming music and focus on one element of the music, or combine with affirmation work by focusing on your affirmation with each breath.

Take some time this week and begin to develop or refine your own morning routine. Add or change one element at a time to make sustainable changes. Feel free to comment below on your current morning ritual or on the impact of any changes you make.

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A Mindful Valentine’s Day

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{Photo taken at Chihuly Garden and Glass, Seattle, Washington 2017}

 

Valentine’s Day is often filled with hearts, flowers and high expectations. A recent visit to the Chihuly Garden and Glass exhibit in Seattle reminded me of the complexity of relationships. Like this chandelier art piece, life swirls and changes. The deeper you look into your life, the more you see.

Take a few minutes to focus on the picture above. Still yourself and notice the changing shapes and colors.

Be mindful today and go out in love.

 

3 Ways to Improve Wellness Today

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snowy

Small steps forward are more productive than immobility.

The last few weeks, the Pacific Northwest has been hit by several unusual weather events. Many areas of the country are accustomed to dealing with snow and ice and life continues to move forward, albeit a bit more slowly. In Oregon, anything resembling a white flake in the sky is cause to shut down schools and send people running to the grocery store in a panic. You must stock up now for Snowpocolypse 2017.

Tens of thousands of people become immobile. People cancel medical and mental health appointments. They hole up in their homes, drinking hot chocolate and hoping that the weather will return to normal by tomorrow and secretly praying for another snow day.

Choosing wellness means choosing to move forward, even with the smallest of steps. In fact, experience shows us that small steps are usually more sustainable than giant leaps forward.

Wellness is the fruit of planning and commitment to the plan. You must make time to create wellness in your life:

to think

to play

to do

Think

Slow down. Stress and burnout is fueled by over action. Take time each day to simply think. Develop a daily ritual which includes meditation, prayer and journaling. Read deeply and widely about many subjects. Give yourself time to reflect on your reading, your wellness, your relationships, and your community.

Time to think gives you space to work through problems, generate ideas and just be.

Play

Play and fun are the fuel of creativity. Dance, sing, skip, exercise and move your body daily. Draw, paint, color, cook, and dream. Take vacations, travel to cities and countries that you haven’t visited before. Attend community theater, poetry readings, and art gallery receptions.

Fill you mind and body with color, light and energy.

Do

Create a plan to accomplish the tasks on your wellness plan, to build relationships, manage self- care, and achieve your career goals. Use a planner or bullet journal and identify 2-3 tasks that you can accomplish each day to move you closer to your wellness goals.