Mars is a health and wellness blogger at www.krackedkaleidoscope.com. She is a registered nurse, a mother of 6, and a lover of peanut butter and chocolate.
Summer brings a need for cooling off and slowing down, but also makes me want to take advantage of energy and light that the sun brings. Meditation through deliberate focus of mind and body can be in line with all of these things, but I pick what I want to try depending on my mood. Setting intention before you get focused will give you the right vibe.
Cool Feet
Fill a shallow container big enough for both of your feet with a few inches of cool water and put it on the ground. Sit comfortably in a chair and place your feet into the container. Breathe slowly. With every exhalation feel the heat from your body travel down your legs and into your feet and toes. Let that heat dissipate into the surrounding water. Repeat until the water no longer feels cool, or your feet become deliciously pruny, whichever comes first.
You can also pull a chair up to the edge of the partially-filled bathtub and use that to cool your stank feet in instead.
Sun’s Energy
Find a patch of sun outside or near a window. Get comfy and make sure you are exposing enough skin that you can feel the sun directly. Breathe with your abdominal muscles, trying to pull your breath to a point below your lungs but not quite to your belly button as you exhale. Imagine that spot as a point of bright light that collects the sun’s energy. Practice this a few times.
When you are ready, also focus on your inhale. When you breathe in do so fully, expanding your breath to reach through your limbs and neck, outward from that spot in your belly. Bloom your breath outward like a big flower, taking the current back out through your whole body. Feel the tingling as the energy you’ve collected travels to your face, hands, and feet.
If you are having a hard time getting enough sun, doing this for 15 min at a time will help you meet your quota.
Breath steeple
Sit or stand comfortably. Press your palms together, fingertips level with the bridge of your nose, but a few inches from your face. Pull your palms apart but leave your fingertips touching.
Inhale through the mouth, with a little resistance, kind of like a reverse whistle. Exhale through your nose slowly, projecting your breath into the void between your palms. Feel it escape between your fingers, warming them. Pause very slightly at the end of the exhale, enough to let the heat disappear.
Better out than in, I always say
Shrek
I hope Shrek is only talking about farts, and not reverse-whistles
Me
Three Knots
Find a string, rope, or other thingy that you can tie into knots. It should be roughly the size of a bracelet. Tie 2 knots in the string, and make the third knot when you join the ends to make a loop.
Pick three words that embody how you want to feel this summer. Sit for a minute and imagine how these words could manifest into reality.
Put the string in your non-dominant hand and roll the knots with your fingertips in succession, going around and around the loop. Use the first knot to think of your first word and what it looks like and feels like to you. Go to the next word and knot and then the last. When you are through repeat the 3 again.
You can also use a beaded bracelet/necklace, or meditation beads for this, but stick with no more than 3 focus words.
Want more meditations to practice?
Here are some other meditations to try that are good for any season:
New Years is a perfect time to set new goals, but there is something equally important about looking at your year in review. One year holds so much: successes and set backs, things to learn from and inspire you. I like to journal about my year to acknowledge the things that didn’t go well and also revisit the good in my life. Reflection can help give you direction and clarity for what you want to do next.
Read on for tips on thinking about your year, in review, or scroll down to the free journal download to get you started.
The best things that happened this year
Think about the places you went, the people you spent time with, the beautiful things you saw. Were there times you felt completely at peace? In awe? Proud? Are there particularly special photos, videos or mementos that captured these times?
Describe and elaborate on special moments to let memories surface again. I want to give my experiences the justice they warrant. Capturing the essence of positive vibes in your life boosts your happiness now and anytime you want to go back and reminisce by looking at your writings, photos, artwork, or anything else that triggers good feelings.
Double rainbows are like memories of your year in review: you get twice the fun! Memories are awesome when you experience them and again when you reminisce.
Memories can be big and grand, but they can also be small. Keeping the times that make you smile alive is worth it.
There were so many moments that made me happy this year that I might write about:
Watching the fireworks from the top of a roller coaster on a warm summer night, laughing with my kids
Taking inappropriate pictures with statues all over Philadelphia with my friends and (again) laughing
Lazy nights binge-watching Game of Thrones with my husband after the kids had gone to bed
Eating delicious things, like the creamy ube gelato I can’t stop thinking about, crisp salad fresh from my garden, or the deep pho broth I made with the last of my steer’s bones.
I could go on and on about my gelato. The point is that thinking about these memories extends the benefit you get from your best moments. So do what you can to bring them to light again; don’t let them be packed away forever in the vault of your mind.
This year’s challenges
Everybody has goals unmet, barriers uncrossed, and unwelcome setbacks. But it is possible to move past these things in order to make new plans for how you want your life to be and feel. Blowing past the negatives takes these experiences for granted and squanders any learning opportunity you might get from them.
When it rains it pours, but keep your life out of the gutter
Think about the things that didn’t go your way, but leave them in past tense–these experiences as they stand aren’t intended to be a part of your future. Even if you can’t change a negative outcome you can always reframe you attitude and have new ways for moving forward.
Acknowledge your feelings, worries, and hurts but let it be cathartic. Don’t carry the weight of bad energy into the next year. Sometimes writing things down and having a good sigh or cry is therapeutic.
Say your goodbyes to old habits and thought cycles that damaged your mood and self-worth. Make a conscious commitment to break up with the patterns that no longer suit you.
This past year I had a few stand-out struggles, as well as some disappointments. I dealt with heart issues that kept me from vigorous exercise, including my beloved long runs. I had 5 different bosses in a 9 month period, with a resulting lackluster annual review, as there was no one there to witness my accomplishments. There were arguments with my kids. My husband had to leave full time work due to a shoulder injury. But everything isn’t so bad, really. And that was this year’s issues, so it’s time to move on!
A review of the setbacks this year can be ceremonious as you move past the past. I feel more positive already, just knowing that next year won’t have the exact same problems since I have grown from my experiences.
Flat tires are like the bad stuff that happened this year: meant to be fixed so you can keep rolling.
Learning from your year and planning for the next one
In order to reframe the negatives you must give yourself credit, for being wise enough to learn from your mistakes and creative enough to come up with a new plan. I feel energized by identifying old patterns in my behavior and finding different systems that could work better.
What have you already done?
If you have already made strides for the positive, take a moment to point them out and be grateful.
Finding the gaps
What was missing your old way of thinking?
Is there new information you need? Things you must practice or study?
What behaviors need replacing?
A new plan
For every negative, think about a few positive actions you are taking (or will take) to counteract the effects. Focus on actions and habits, concrete steps you can take for the better.
Be specific about self discovery. If you’ve realized things about yourself or are curious about learning something new, state it. Be directive about who you are and where you want to be, starting now.
Look at next year as a blank slate, but take the experience and wisdom of the past forward. Be aware of ways you can build on what you have, using your strengths to your advantage.
It may feel like year in and year out your problems stay the same, but it doesn’t have to be this way. Every year has its glory days, it’s gutter balls, and it’s aha moments. But we are better for having experienced it in the first place.
Want more on your year, in review?
Try this free journal download for a more structured look a your year in review.
I also have additional posts to help with New Year’s journal ideas, from reflection to goal planning.
For those who want general advice on making your dreams a reality:
It’s back-to-school season, which means notebooks, planners, and journals are lining store shelves. If you’ve been meaning to find a way to the new you, stop waiting and start goal journaling. It’s time to get organized, readying yourself for yet another year at the School of Hard Knocks.
What is goal journaling?
Goal journaling uses planning and reflection to help you make incremental progress toward what you want in life. You record thoughts using writing, images, or any media that inspires you. You can:
Build new habits with daily actions that directly serve your goals
Celebrate the things you’ve already accomplished
Look forward to the challenges ahead
Keep a positive vibe going, even as you acknowledge setbacks
Get organized, by breaking big picture goals into manageable pieces, and scheduling them into your life
Why should I goal journal?
I have been journaling since I could wield a pen. It helps me process feelings about my goals, and to record ideas that I may otherwise forget. Writing gives substance to fleeting thoughts, and solidifies plans that initially aren’t developed enough to make something of. The act of writing something down makes it real by serving as a statement of intent.
If you are having trouble getting actual results from your hopes and dreams you might need:
Better planning
Increased self-accountability
A way to acknowledge how you feel
Integration of your goals into your everyday decision-making
Goal journaling can help you do these things and more. You are the perfect person to design and project-manage your best you. Spend just a few minutes a day, or more if you love it, and I guarantee the investment will be worth it. (Capitalize on the time you’d otherwise use for mindlessly scrolling your social media feeds. Or popping pimples, massaging your pet rock, whatever it is you do to “relax.”)
If you have time to complain/watch cat videos/scratch your butt you have time for goal journaling.
What goal should I write about in my journal?
Anything you want to accomplish can be a part of a goal journal. Journaling provides a safe space to be honest, inspired, and to explore the future as you take steps for change. It’s a great way to care for your heart and your brain, a therapeutic habit that only you can reap the benefits of. So, make it your own.
Pick one aspiration, or many, but make it something you feel passionate about and are dedicated to making a reality.
Stumped about what to write? Fill in this blank to help you get started:
I really want to _________.
Any journaling is good journaling to me, but if you want to get specific about accomplishing your goals it’s best to pick something you can reasonably take action on daily (or weekly). It should be concrete and in line with your values.
I ran into this rad pizza notebook at the outlet store the other day. I think it could be turned into a bitchin bedside pizza journal, whereat I mighst writeth all of my pizza goals down.
What are the essential elements of Goal Journaling?
There is no secret formula to instant journal success. But there are some writing themes that are more helpful than others when it comes to holding yourself accountable and staying positive.
Goal journals should speak to the elements of past, present, and future:
Reflection
Think about things that have gone well…or not. Focus on celebrating the positive.
What would you do differently?
What are your feelings about your progress?
What is most important to you and why?
Action
What can you do today that is in line with what you want?
How can your actions serve your purpose?
Planning
Forecast what your end results will look like
Remind yourself of the long-term steps it will take to get there.
Start planning future actions
What are the work-arounds you have in mind for obstacles you might face ?
Identify the resources you need
I picked up this goal journaling gem for $6 at Target. This Mara Mi journal layout has elements of past, present, and future. It is part guided journal and part dot journal.
What kind of goal journal should I get?
There are many types of journals out there, and different writing techniques to try. Which one you pick isn’t as important as the fact that you are now writing your way to a better life. Congratulations.
I will overview a few journal types, but remember this list is not exhaustive…if you can find a way that works for you, try it. The ones below overlap and can have elements of one another. There as many possible journals as there are goals to fill them with! I’ve tried many types and feel no loyalty to a certain journal scheme. So when I feel like moving on to something else, a new journal can be just the thing I need to get motivated again.
Planner/journal combos
For those who enjoy integrating the reflection and action aspects of goal-setting, these journals have preprinted sections for planning your tasks, and for writing about it before and/or afterward. They usually have some combo of a daily, weekly, monthly, or yearly calendar, in addition to a daily journal exercise.
Panda Planner Classic is a large, full service goal journal. It comes with pre-printed daily, weekly, and monthly calendars as well as guided journal elements.
Pros:
Comprehensive spot for fitting actions into your busy life
Easiest for looking at actions on a macro and micro level within the same journal
Have some structure outlined for you
Repetitive input is good for building habits
Cons:
Tend to be larger and bulky, may need to buy more than one to last a full year.
Can be expensive
If they are pre-dated it could be wasteful if you don’t plan to journal every day
May be too structured for people who like freedom in their journaling
Embellished journals are for those who want visual elements, pieces of flair, bling, or something more tactile to keep them motivated. If you like a little form along with your function you may find this type of journaling more fun than the others. Typically, you can add artwork, stickers, mementos, photos, and other media elements to your writing.
Scrapbooking supplies, such as stickers, colored papers and tapes, can add dimension and crafting splendor to your journal. Behold the splendor.
Like looking at pretty stuff, enjoy scrapbooking, or find yourself drawn to non-written expressions of your goals? This is one way to turn a simple journal into a keepsake, especially if you want to look back proudly on your journey.
Pros:
More aesthetically-pleasing than the other types
Can encourage even non-writers to put their goals down on paper
The most fun to look at again, after the writing is done
Cons:
More time-consuming to fill out pages
Pre-made packs and binders could be full of cheesy sentiment
Usually the least portable, might require other supplies
Only have a few moments to spare? Want to distill goal journaling down to its essence? Dot journals (also know as bullet or list journals) are the way to go. This technique keeps you on track using simple bulleted lists.
These journals offer minimalist appeal and can be flexed to meet your needs. Use customized “spreads” to format journal pages and organize your list categories into something meaningful to you. You can create sections for whatever your heart desires.
Dot journaling can happen wherever, whenever. I did this goal journal entry while enjoying a hotel balcony view on a mini vacation.
You can list:
Daily accomplishments
Action items for the next day
The highlights and lowlights you experienced
Motivators and secondary wins
Things you are thankful for
The list of possible lists is endless, much too long to make a comprehensive list about. People who love lists will love dot journals, and have probably been doing some version of it already, whether or not they consider their lists “journaling.”
One thing I love is that I can segue into other thoughts by making additional lists, and then move back quickly to what I was originally writing. If you also suffer from brain diarrhea, when you are finished with a day of dot journaling your thoughts may actually make more sense. This type of writing comes very naturally to me, as a list nerd, but if you want more guidance, read Rachel Wilkerson Miller’s book Dot Journaling–A Practical Guide.
Pros:
Simple and concise
Minimal time investment required
Good way to get a stream of ideas down fast
Cons:
Lacks the depth and feel of a traditional journal for those who like writing more
May feel too short for reflection elements
There are pre-printed dot journals, but of course you can make any blank, quad-ruled, or lined journal work.
If there are “list people” there is also a subculture of “bullet people,” and I claim allegiance to both!
Classic journaling
No matter what type of journal I try, you bet your buns I also have a classic blank journal at my bedside. I love the promise of an empty page. On any given day the shape of your written dreams can take any form they choose to.
No bells and whistles here, just your thoughts, ideas, and feelings. This option is best for those who don’t need rules or structure to tell them what to do. You know who you are, goal journaling rebels! You may be someone who likes to write full sentences, paragraphs, and maybe even a doodle or two. Just make sure to include content specific to your goals.
Pros:
Free form expression is allowed
Can work in any type of blank journal or notebook
Economical
Can write about goals alongside anything else you want to
Cons:
Lack structure for those who need it to stay on task
Goal-specific content can get lost in other writing
Electronic journals
To me, electronic journaling can’t hold a candle to actual pen-and-paper writing. I’m old school and find that I process information better if I physically have to form the thoughts by (knobby, liver-spotted) hand into words. But that’s just one perspective. Some people find this type of journaling the only way to go for its convenience and accessibility.
I’m takin’ it back to the old school
‘Cause I’m an old fool who’s so cool
—Tag Team
E-journaling can take many forms:
A simple file or page within a word processing or notebook program (like OneNote or Evernote)
A journaling app made for writing or clicking-in your thoughts on a regular basis. Examples:
Multimedia app that includes pictures, audio, or video
Text within another app that tracks goal progress, such as a fitness or self-improvement tracker
A list program, which works similar to dot journaling. You can even set reminders for tasks and action items.
Jour offers daily journal prompts, along with free text journaling. You can get inspiration from themed journal activities.
Pros:
Most portable and convenient
Easiest to add pictures and video
Shareable, if you are into that kind of thing
Storable, without taking up room
May offer guided-journal exercises to prompt writing
Cons:
Other media or notifications on your device may distract you
The process of typing or clicking can be less focused and reflective than writing by hand
Journaling programs and apps may charge subscription or add-on fees
No matter what type of journal you decide upon, it is important that you actually use it. You may want to crack open a page today and visit that life coach/personal assistant/memory keeper/action factory that is yourself (disguised as a delicious pizza journal).
Goal Journal Gallery
Want more journal pics?
There are so many types of journals. This one lets you scratch away the page to reveal your dreams. I think it could help for scratching away things you don’t want in your life.
Affirmations are everywhere nowadays, on T-shirts, mugs, dog poop baggies, and yes, journals. If you love affirmations you can probably find a journal with one that suits you, or you can add it yourself. Find them gag-worthy but like the journal on the inside? Cover it up, smashbook style.
Happy planners are modifiable and allow you to insert both themed and blank pages. The binder-style notebooks are made to embellish, with stickers, colorful paper packs, and whatever else you can think of. Each planner has a theme with pre-made pages to get you started. This is the student edition.
Most tracker apps have a notes section, like this one in the app I use to log my blood pressure. If your goals are linked to something you already track, you may find it easier to add supplemental text to the entries you already have.
If you want to learn more about Kracked Kaleidoscope goal journaling, visit these posts for inspiration:
I’m lying on a hospital gurney right now, trying to distract myself and stay calm. One thing I can always do, no matter where I happen to be, is meditate. Springtime brings desire for renewal and growth, with meditation and breathwork as tools to help me along.
This past couple of weeks have been difficult for my body, but perseverating on the negatives won’t help. Sometimes the best distraction is focus. Here are a few meditation-scapes I’ve tried and would like to share:
Flower hands
Sit cross-legged or in lotus/half lotus. Lay your hands palms-up on your knees. Picture a flower in each of your palms. One is tight, like a bud, and the other is in full bloom.
Breathe deeply and slowly. With each breath the bud will expand into full flower, while the bloom in the other hand contracts. The flowers will see-saw between these states in a gentle rhythm as you breathe.
If this seems too hard to keep going, try blooming both flowers at the same time, feeling the weight of each blossom grow heavier with each breath.
Breathing wall
Stand or sit comfortably with both hands against a wall or vertical flat surface. Keep your face close enough that you can feel your breath reach the wall, but far enough away for comfort. Close your eyes. As you breathe out, focus your breath into the wall and picture the wall expanding. Feel your hands get farther apart without actually moving them. As you breathe in, feel the power of your breath pull your hands together as the wall “contracts.” Repeat. With each cycle you connect more to the wall through your breath, and then through your hands, completing a circuit of energy.
Behind the waterfall
Imagine yourself in a little mountainside cove, behind a waterfall. Picture the water coming from above and behind you, and follow it as it cascades in front of you and down below.
Feel the cool spray of water on your face and focus on one single drop on it’s journey down the mountain.
Rolling a grain of sand
Imagine a grain of sand pinched between your thumb and index finger. Roll it without dropping it. Transfer it to the next finger, and each consecutive finger, while keeping it in motion. When you get to the pinky finger, start the journey back towards the index finger.
To increase the challenge, alternate between clockwise and counter-clockwise rolling. Or, try both hands with their own grain of sand at the same time.
Birdsong echo
Sit outside or near an open window, anywhere you can hear birds chirping. If you don’t have access to natural sounds, use a recording, preferably with multiple types of bird calls.
Listen carefully to a birdsong. Replay this call in your mind 3 times, matching the pitch and rhythm carefully. Wait to hear the next distinct bird call and repeat.
With a word, symbol, or phrase you might know a company’s vision. Having a brand shows what a business represents, and what they can offer. There’s no reason you can’t have your own life brand this year, and sell yourself success with progress towards a better you. Brand your year and live your resolution for change—with a vision to guide your actions and decisions toward what you want.
Many will tell you that lasting change requires hard work, setting measurable goals, and lots of sacrifice. These things have their place in self-improvement, but they don’t sound very sexy, and might make you want to quit before you even get started with a New Year’s resolution. It can also be tough to find a goal worth working for. You might already know who you want to be, or how you wish things were different, but it is hard to articulate those things in a way that brings results. Branding is one way to put a stamp of intent on the priorities that drive you.
Develop your brand
Finding your brand requires knowing what you want out of your year. Then you can focus on the essence of that want and put it into something you can remember–this will be the standard that guides you through your decisions and actions and keeps you on track.
What do you want this New Year?
You may already have an idea of what you want, but if not there are ways to find out. Answer a few questions to get the ideas flowing:
How do you wish things were different in your life?
What are the biggest obstacles to getting what you want?
What feelings do you want to have more of? Less of?
Are there experiences you want to have or avoid?
What are your biggest priorities?
Making a statement with your goals
Now that you’ve described the desire for change, you need to find the themes and values that exemplify your goals. It may seem challenging, but there is always a common thread, something that calls to you like a beacon of change–this should be positive, motivating, and something you can be proud of.
This brand could mean different things to different people. To me it does not stand for skin bleaching or ~getting lit~. It means losing baggage, simplifying, and having fun.
My 2018 brand was “Lighten Up”. I felt weighted down with obligations and negative feelings. I wanted to declutter my life and ease some burdens, but have fun while doing so. Both the image and the statement I chose fit into my goals. This brand developed when I thought about what I didn’t want, as well as what I did. My idea was “heaviness = bad”, so what was the opposite? Lightness? It worked for me and felt right.
Your brand can be built upon a phrase, word, picture, quote/statement, or anything else that solidifies your priorities and intent. Pick something meaningful to you and your individual motivations–this has to be something that is personal to you. No one is going to be doing the work for you, and nobody else will make your decisions. This is your brand to own and develop.
Here are some ideas for picking your brand:
A song or poem that carries your theme and reminds you of what you want
A string of verbs that relay the actions you want to take
A phrase or sentence that has meaning and relevance to your plans
A picture or piece of art that embodies your ideal state
A quote that sums up your feelings or motivations
Still having problems picking something?
Try brainstorming all the words you can think of that describe the life you desire. Pick 1-3 of them as use these as a brand statement.
Write your mission for a better life a few different ways using only a sentence or two. Pick the best option as your “mission statement.”
Release your brand
Glad you’ve picked something; now make it official. Commit to this idea, no matter how you’ve chosen to represent it. This is now your mantra, so make it stick. You will want to keep the impetus for change throughout the year, so consider making reminders accessible to you. I chose both words and a visual to state my brand last year. I could refer to these later, and they helped guide my efforts.
Ideas for releasing your brand:
Screen saver (or ringtone/power-on sound) on your computer or phone
Cover for your journal, calendar, or planner. (Or an entry marking the start date.)
Title on your physical or virtual bulletin board
Post on social media announcing your year of change
Visual cue placed on your desk, wall, or nightstand
Statement to yourself as you start your new year, with reflection and thought
Whatever you do, own your choice to change and tell yourself why it is important to you. Let your brand be the guidepost for your year, and make it clear which direction you want to take.
Live your resolutions
Now that you have your brand, put it to work. It’s time to live your resolutions like you mean it, because you do. Your year now has an identity, and it’s your job to help it be what it’s meant to be. Your brand can serve your goals in different ways, so let it.
Your brand as a choice barometer
Let your brand be the standard for ideal decision-making. Measure your choices against this, and decide if they are right for you.
When confronted with taking on more projects at work this past year, I thought about whether or not the decision would fit with my goal to “lighten up!” This prevented me from taking on a few things that I maybe would’ve done automatically in the past and suffered for later.
Your brand is a reminder of what’s important to you. You’ve already made the decision to make your brand a priority, so let this decision flow into the other ones you make throughout the year. New opportunity doesn’t fit with your ideal? Maybe it’s not right for you. A decision feels right with your brand? It’s probably working for you, rather than against you!
Directions for growth
Your brand can guide you as you learn and seek new opportunities. Staying true to your brand might help you decide what books to read, people to hang out with, and activities to do. If you have a mission it is easier to choose where your energy and time should go.
I carried my brand, and what it represented, to the library with me, in my internet clicks, and on my family vacation. This let me transform my goals from ideas into action by giving me direction for growth. I wanted to learn things that would serve my intentions, and experience things that followed my vision.
This is what my brand helped me do this past year:
Perform 3 rounds of house decluttering, including a big dumpster fill at the start of the year
Take both a nature park family road trip and a much needed getaway with my friends
Make regular breaks a part of my standard work and life routine
Say no to unnecessary extra projects and hours at work
Turn down job offers that were a trade of my sanity for money (and making others happy)
Eliminate an external worry factor by erasing the news app from my phone
Try shinrin yoku, the therapeutic practice of “forest bathing”
Learn a lot about decluttering and discarding, both emotional and literal
Complete over 300 miles of outdoor street and trail running
Staying motivated
As long as your choose your brand wisely, you will be better prepared for success throughout the year. It is usually easier to stay motivated at the start of a new year than it is at the end. This is because old habits die hard, and it just isn’t fun to feel like a failure all the time. Giving up can mean self-preservation. Or, sometimes our priorities change and what feels exciting at the start gets dull and needs replacing.
What helps me is to have regular check-ins about my progress. I used my brand as a theme to help guide my journal entries throughout the year, as well as nudge me on a daily basis. I use both a free-hand journal and a Panda Planner to write down my thoughts, to-dos, and to remind me of what’s important. My Panda Planner has room for Monthly, Weekly, and Daily goals. I made sure that these fit with my brand for the year.
In the past, I have used pre-scheduled action items that fit with my overall intent. Picking one mini-goal to work on each month helps prevent things from getting stale, and lets you spread your efforts over the year.
As for habits, just remember to make your choices in line with your brand. If you want to work on specific routines, be true to your mission and be ruthless about it.
Get inspired
Although you want to keep the energy flowing for 12 more months, it is nice to take advantage of this New Year’s momentum. There is no better time to get ideas written down and talk to people about your plans.
This year, I will be making a new Pinterest board (just like last year) that gives me ideas for what I want to do. I also plan to map out some mini-goals for each month and make a list of things I would like to accomplish (in line with my new brand, of course). Visit my post New Goals, 5 Ways for more banter on fleshing out your ideas.
Just because you have a big picture plan doesn’t mean you can’t work on the details too. The brand should work like a lens that you can focus in and out of: zoom out when you need perspective and to remind yourself of what you want. Zoom in when you want to make real change by taking concrete actions that are in line with your vision
The New Year’s brand I’ve chosen this time is “I’m ready.” This should fall somewhere between the tenaciously annoying Sponge Bob version and the warrior’s strength of je suis prest (Jamie from Outlander‘s clan motto). Either way, it’s about thinking ahead and setting myself up for success on a daily basis, and in my life overall. It’s about being less reactive, more prepared, and open to new opportunities.
Here are some brands I also considered:
Making Space—carving out time, energy, and physical space for what I want to do
Level Up—taking accomplishments to the next eschelon by setting higher goals where it matters most
Hygge (the Scandinavian concept of coziness)—celebrating authenticity, relishing in simplicity and comfort, and feeling at home in my life
Where can your brand take you?
Is my life perfect after branding my year? No. Do I always stay on track with my brand and what it stands for? No, but I mostly do. Is branding my year worth it? Totally. Even though it’s nerdy and can seem overly simple, it is a technique that CAN work to help you stay on track.
Businesses have built success with their brands by knowing what they stand for and marketing appopriately. Know what you stand for. Remind yourself often. And stay true. Do these things and you have a chance at success too.
Winter can be cold, harsh, cozy, and beautiful all at the same time. It is a paradox of darkness and light, dormancy and liveliness. In my world it is mostly chaos, with the holidays, kids’ sports, and flu and pneumonia season at the hospital where I work. I need to punctuate the rushing with moments of stillness, and meditation is one way to get there.
I want to share some winter mediations that are simple and can be done even if you only have a few moments to spare. They can be done in the morning, or at night, here, there, or anywhere. In a box, or with a fox.
Snowdrift
Snow is falling in the moonlight. You are a little snow drift, sitting in the forest. Feel the gentle touch of each flake as it lands softly upon you. Although the snowflakes are light, with each breath you become heavier, a bigger mound as you grow. Imagine yourself grounded and still where you touch the earth, but also airy and light where you meet the cold air around you.
Icicles, melting
There are icicles in a row, glistening beautifully in the sun. The warmth begins to melt them. Picture a droplet forming, slowly, on an icicle. Watch as it gathers more water until it is heavy enough to trickle. Breathe out evenly as the drop slides down. Repeat.
Candle glowing
Light a candle. For a few minutes breathe lightly and watch the flame. Notice how it silently dances and wavers but stays lit. Know its intensity from the bottom, where it burns brightest, to the top, where the flame tapers into the air.
Close your eyes and see the image of this candle on the backs of your eyelids. Remember it here as you imagine yourself as that candle flame. The warmest glow is at the base of your spine: let that glow move up and around your body. Over a few breaths let that heat rise higher until it connects and tapers above your head. Feel the light and heat surrounding you, burning brighter with each breath. When you are ready, take long exhales to slowly bring the flame back down, until it finally extinguishes.
Sending love energy
Think about someone you love. This person could be sitting next to you, or be across the land or ocean from you, far away. With every breath you exhale, send your love energy to them, down through the ground and across to where they are, like the roots of a tree growing to reach them. With each inhalation, feel their energy returning to you. Let the feeling run through you as you breathe, knowing that you are loved.
The feeling of cozy
Imagine the warmest blanket wrapped around you, the comfort of your favorite hat or socks. The fabric is soft. You are soft. You have nowhere to be but here. There is no one here to judge you, nothing you must do. The only thing you feel is complete relaxation and coziness. All is right with the world.
Smell of comfort
Think back to the smells of your fondest memories. This could be the food your family cooked, the cut grass you played in as a child, or the smell of your favorite leather chair. Pick one scent that makes you feel content and safe. Imagine that smell and what was happening then as you breathe slowly. Re-feel the good emotions the memory brings.
Whether you are on a plane, on a train, in a house or with a mouse, you can be at peace with what’s around you. Practicing focus and learning to calm the inner chaos helps to temper your experience with the outer world, no matter how distracting it is.
As I write it is nearly 3:00 am and I’ve already ruined the morning. Yesterday was hectic at work and involved a crushing deadline, a visit from regulatory surveyors, a giant Frappuccino, and a late-night chicken wing indiscretion while standing in front of the stove. By the time I went to bed I had to flush the day from my mind, so I wound up watching several episodes of Mad Men on the tiny screen of my phone, as not to wake the grizzly bear or our cub.
I dread 6:30, a blink away, when I have to get up, wearing the affect of the undead, to wake my kids and usher them toward the front door to go to school. I’m gonna look like crap and feel even worse. Unfortunately, this is a pattern for me: be tired, make bad choices, push limits, crash and burn, repeat.
I wish I didn’t feel the urge to nap as often. Or wake up so many mornings unrested. And of course this happens because I am chronically sleep deprived.
Here’s why:
I have an erratic work and sleep schedule with varying bedtimes and wake times
My family almost always awakens me before I am ready to rise on my days off. On work days I have to use an alarm.
I bedshare with a baby, and a dude that wears a cpap (and who snores loudly when he doesn’t)
My best thinking hours, and the only quiet time I get, come after 10pm
I am a ponderer, a writer, a binge-watcher and reader, and I have an aversion to strict routines. I hold sleep an arm’s length away, as something yucky that eats up my time for other things.
Oh, how I love staying up late and hate getting up early. My go-to rhythm is to stay up until 2 am and sleep til 9 or so, if nothing constrains my time. Current life does not accommodate this, and I’m not sure it’s entirely natural or healthy anyway.
I have never made sleep a priority. It falls somewhere on the rankings near cutting my toenails, or cleaning the grease trap under the barbecue.
Why should I give sleep the time of day?
I don’t particularly like sleeping. I wish I could be Edward from Twilight so I never have to sleep and could spy on people instead or play broody piano in the dark. The only reason I give in to snoozing is because my body and brain must shut down; I’m like the robot girl from Small Wonder who eventually and reluctantly must recharge in her cabinet.
Connection between sleep and health
Sleep may seem like a waste of time, but it is valuable for the obvious reasons, and also in ways popular science doesn’t yet have a firm grasp on. Many metabolic, immunologic, and neurologic functions become disturbed when healthy sleep patterns cannot take place. We see this contribute to common health problems in lots of ways.
Metabolism
Sleep is “rest and digest” time, and our gut works the night shift with its bacterial contractors. Without adequate sleep we may see:
Disturbance of the sensors in the gut that modulate hunger and energy expenditure based on a daily clock (aka hunger signals do not fire appropriately at the right time)
Reduction in the ability to ward off infections. You may get sick more often and get sicker when you do.
Neurological
Interrupted or missing sleep cycles delay or omit brain maintenance (your brain should be de-fragging nightly)
Mental fog, mood disorders, and memory impairment result from not enough brain downtime. Alzheimer’s risk increases as sleep length decreases.
Gut-brain connections go haywire when neurotransmitter production and regulation isn’t done while asleep. Neurotransmitters that your brain depends on are made in your intestines.
Slowed tissue generation and repair
Inhibition of exercise and delay in injury healing
Full recovery after particularly stressful times takes longer
Imagine a battery with a current of energy running from it. One possible path of energy goes toward waking functions, like walking, mental alertness, and eating. A second path goes toward all the maintenance that must go on, like digestion, repairs, and the other things listed above. That current can’t go down both paths at the same time. A switch must be flipped to take us from action to maintenance, and then back again. I need to take back control of my switch. Or, more accurately, I need to surrender control back to the rhythms of nature, rather than my forced schedule.
The more I list the more I see how much sleep could be the key to increased health, and how much I’ve neglected by simply not making it a priority.
How can I get better rest?
Try not to bring your personal baggage and pervasive thoughts to bed with you. There’s just not enough room for it all.
Everyone has different reasons for not getting enough sleep, and each individual should be tailoring their sleep interventions to match their life and situation. I can think of a bunch of different things I’m not doing consistently that might help me get better sleep.
Wind down time. Leaving enough time before my sleep deadline to mentally decompress. Consider a new “ready for bed” time as a buffer. I think I need 30-60 minutes beforehand to transition.
Darkness and coolness. Get rid of all artificial light a little before bedtime and keep the window cracked when weather allows, for breezes and fresh air.
Exercise. Working out hard makes me sleep hard. As long as it’s not too hard, because this makes me want to nap hard at inappropriate times.
Daytime light. At least 10 minutes of outdoor time in daylight whether I’m at work or home. (Preferably an hour or more in morning light, which is easier on my days off.) I need to take my breaks outdoors, or at least under the skylight or large window, when working inside all day.
Reduce stress and stop bringing baggage to bed with me. Process stress before my sleep deadline. I can talk with my family or friends, journal, do yoga, or listen to guided meditation.
Caffeine elimination. I don’t drink caffeine regularly, and it can affect my sleep. I should reserve it for my days off. Compounds in chocolate can have the same effect, so I need to rethink my choice of treats.
Regular bedtime. Get more of a routine going. My bedtime can vary up to 4 hours. I think going to bed between 10 and 11 pm sounds reasonable.
Fall in love with sleep again. (As if I ever did!) Or at least learn to live peacefully in an arranged marriage with sleep. I want us to tolerate each other with warm companionship and embrace complacent efficiency. This I have yet to really think about, but it probably has something to do with finding secondary wins in going to bed.
Control what I eat and drink before bed. Salty or sugary things make me piss. If I’ve eaten poorly all day and stayed dehydrated, I get thirsty at the end of the day to catch up. This is no bueno. More than crying babies or snoring spouses, having to pee in the middle of sleep is the number one thing that makes me wake up before I’m ready.
This sleep struggle has been an ongoing thing and will not change overnight (pun intended). It involves modification of behaviors and a change in deep-seated beliefs. I act as though sleep is a slippery fish, so hard to catch because of it’s nature. But really, I’m the one repelling sleep, fighting it away and defying a natural function my body needs. Sleep should not be held at arm’s length, because even in arranged marriages there are duties to perform, if you catch my drift. 😉
My problems all stem from my deep-seated beliefs
For further reading (of long, nerdy science-y articles):
Lately I’ve been very busy. The kind of busy that makes me forget that I’ve only put on one sock, or that I’m supposed to be in an important meeting. I’m like a pinball rolling around, randomly picking up points for just passing by, and occasionally being flipped up in yet another direction. When I catch myself feeling stressed I practice short meditation exercises to reset my body and mind.
If I focus on something, even for less than a minute, I can feel calmer and break negative thought cycles. The things I choose are typically quick to conjure and are often nature-based. Here are some that have worked to lower my heart rate and clear my brain. These are easy enough for beginners and work as fall meditations for everyone.
1 minute fall meditations
Rain on a log
Picture a campfire log that has no flames, but has been burnt, the surface ashy white with glowing red heat underneath. It has started to rain, only a sprinkle. Each time a small drop hits the log it sizzles. You smell the comforting bitter smell of wood touched by fire, feeling both the heat of the embers and cool relief as the water hits.
Leaves off a tree
A tree is above you with endless leaves falling, only a few at a time. The leaves are brilliantly colored and sway a little, whispering all at once to each other in the wind. It smells like wet leaves and sunshine. Another leaf falls and you focus on it. It floats back and forth, slowly coming down, closer to the ground. You see the leaf but you also are the leaf, feeling the gentle descent, lower and lower with each breath. Eventually you touch the ground so softly you’re not sure you’ve landed. There, on the ground atop a pillow of other leaves, you rest.
Beach body
Your body is on the shore, made of sand. The ocean crashes softly over you and pulls bits of sand away with every wave, smoothing you down into the rest of the beach. Your body disappears little by little as the water washes over you. When you are almost washed away to nothing, breathe slowly against the back of your nose, roaring like the wind, blowing the sand you have lost back to your body. Breathe like this a few more times until you are whole again. Repeat.
3-5 minute fall meditations
It’s cool
Open your window and sit in a comfortable position. Breathe slowly and deeply inward, feeling the cool air enter your lungs. Exhale completely and slowly, but keep the essence of the air with you, cooling more and more with each breath.
Hear with your forehead
Play music that is relaxing to you. Let the sound enter your ears, but pull the music toward the front of the inside of your forehead. Practice gentle half-smiling while you listen. Keep the song flowing there until it’s finished.
Thank-you word
Think of a word or phrase that represents what you are most grateful for. Take a moment to feel why this is important to you and be thankful. As you breathe in say this word or phrase silently to yourself. As you breathe out, say it aloud, slowly.
Meditations on Peanut Butter by The Lightning Bolt
The more I learn about mindfulness, the more I see it isn’t something to fear as an impossible challenge. Intention, focus, and calm are natural ways of being—I just need to practice letting myself get there. Distraction and negative rumination can be cleared away by resetting what my brain is doing, bringing me back to the here and now.
Mediation can be done by anyone, and doesn’t have to include hours of silent sitting. Little moments of calm can happen throughout the day, and should. If you have a minute (or five) to spare, you have time to practice meditation this fall, a season for slowing down and being grateful.
The reds and yellows of changing leaves. Bright green moss. Wet soil, rich and dark. The colors of autumn are raw and gritty, with more street cred than the sweet naivety of spring or the brazen arrogance of summer. I’ve been obsessed with the beauty outside, so I decided to do a fall rainbow scavenger hunt on my run today.
Fall rainbow scavenger hunt
The goal:
To find examples in nature of as many colors as possible, while appreciating the variety, extravagance, and general awesomeness outside.
The fun:
Each neighborhood, region, and weather condition will yield a variety of things to see. This game is full of possibilities. You can visit a park or nature reserve, or walk the streets outside your door.
Bring your phone or camera to document your finds. These pics may come in handy later, to cheer you up when it’s dark outside and you’re feeling dark inside. You can also use a magnifying glass or binoculars to get perspective.
If you’re with your family or a group you can split up and compare notes, or make a friendly competition out of it. Although I did this by myself, I plan to take my kids to try it too. Scroll to the end of the post for a free print out for kids to use (and a playlist to get them hyped-up about finding rainbows).
The benefits:
Combine this fun with some fall exercise in the cool, fresh air. Focusing on color will open your eyes to the wonder and abundance around you, making this is a bonus win to whatever activity you choose. It can be combined with walking, hiking, running, and cycling—as long as you are okay with stopping to smell the rainbows.
Finding rainbows outside
Reds and pinks
Red comes in like blood, rushing to berries and leaves that are having a moment of glory before falling. You may catch the creamy pink of flowers in bloom before the ice comes to claim them.
Oranges, browns, and yellows
Oranges and yellows can be bright–especially against the contrast of dark wetness that seeps into fall. On my scavenger hunt I kept gravitating toward the golden tints everywhere, from the ginko leaves littering the road, the quince fruit on my neighbor’s tree, and the sun (that dusted everything in the morning).
Greens
Moss and grass pop in bright shades, and fall has so many types of green. Ferns hang out in the low layers of the forest, waiting to get glossy with rain.
Blues, indigoes, and purples
With all the warm colors around, blues and purples are sometimes harder to find. When you find a deep, dark purple or a regal-looking indigo you will take notice. As for blues, the sky and water never disappoint.
Black, white, gray, and silver
As the fall progresses, things get both darker and lighter. Brightness fades into a more subtle contrast, the sky gets cloudy, and the light outside gets soft. Things can get washed out into a sleepy version of their earlier selves. There are also afternoon shadows, rain, and sometimes snow and ice.
A deeper look
Depending on where you live it can be difficult to find a full range of colors. Sometimes you’ll have to pay close attention or look in unusual places, but variety will reveal itself.
Searching high and low
Look up at trees from below. Some of the coolest colors come from the underside of leaves. Gaze up at the sky and see the hues of sunrise and sunset.
Search the ground for mushrooms, fallen leaves, rocks, and grasses. Crouch or sit down to get a closer look.
Go big and go small
Taking in views from afar shows how colors can blend into something deep and unique. Find a high point or overlook to take in an entire scene. Appreciate a whole tree, with changing leaves in various stages of turning—this won’t be the same as looking at each leaf on its own.
Looking up close at things in transition highlights the many colors that make up fall. It seems like a thousand little pigments make up this leaf.
Focusing up close will show something beautiful as well; zoom in and you will see colors separate into tiny rows, dots, and pixels. (It helps to use a camera or magnifier for this, but it can be done with the naked eye.) There are little worlds within our world. Micro habitats with worms and bugs are under fallen logs. Lichens, mosses, and algae cling to bark and rocks.
I love the blues and creams that emerge in the resin on this tree bark
Changes in light and water
Time of day can alter the hues of what’s around you. Light and shadow can reveal things you didn’t catch before. Appearances also change when things are wet—my favorite is ordinary rocks that bloom into when covered by rain or a stream.
The beauty of senescence
Fall brings death and decay as plants age and wither. This can be lovely, however, and is part of the yearly cycle of life. The subtlety of silver on a drying blade of grass, the deep golds and browns in a pile of leaves—these are fleeting colors that you must catch while you can.
Looking at the exhibits in the museum of my suburban neighborhood was cool. I’ve been enjoying the change of scenery this season and each time I go out I notice something different. A fall rainbow scavenger hunt is one way to look at the world through a lens of color. Once you do, it is hard to go back! Every yard, field, grove, or ditch has something amazing to see.
A White Sport Coat and a Pink Carnation (Marty Robbins)
Blackbird (The Beatles)
Over the Rainbow (Iz)
True Colors (Trolls Soundtrack version)
And if you can’t get enough color songs, try the next ones too and make your own rainbow playlist! (Warning: these songs are not all sunshine and rainbows, some are raw and gritty—just like the fall.)
Crimson and Clover (Tommy James)
Lady with the Red Dress (Snow)
Little Red Corvette (Prince)
Little Red Riding Hood (Sam the Sham and the Pharaohs)
Red Light Special (TLC)
Red Ragtop (Tim McGraw)
Pink (Aerosmith)
Pink Moon (Nick Drake)
Orange Crush (R.E.M.)
Peaches and Cream (112)
Gold Digger (Kanye West Feat. Jamie Foxx)
Gold Dust Woman (Fleetwood Mac)
Mellow Yellow (Donovan)
Yellow (Coldplay)
Green Light (Lorde)
Green River (Creedence Clearwater Revival)
Leaves that are Green (Simon and Garfunkel)
Blue (Patsy Cline)
Blue Suede Shoes (Elvis Presley)
Blue Bayou (Linda Rondstat)
Mood Indigo (Nina Simone)
Purple Rain (Prince)
Purple, yellow, red, and blue (Portugal the Man)
Brown-Eyed Girl (Van Morrison)
Black and Yellow (Whiz Khalifa)
Black Hole Sun (Soundgarden)
Black or White (Michael Jackson)
Black Magic Woman (Santana)
Paint it Black (The Rolling Stones)
Silver Rainbow (Genesis)
Silver Springs (Fleetwood Mac)
Knights in White Satin (Moody Blues)
White Room (Cream)
Autumn Leaves (Edith Piaf)
Chasin’ that Neon Rainbow (Alan Jackson)
Colors (Beck)
Colors (Halsey)
Colors of the Wind (Pocahontas Soundtrack)
Karma Chameleon (Culture Club)
Life in Color (One Republic)
Rainbow (Kesha)
Rainbow in the Dark (Dio)
Riding on a Rainbow (Cicely Courtneidge)
Somewhere Over the Rainbow (Judy Garland, Wizard of Oz Soundtrack)
Bryce Canyon National Park in Utah is the smallest of the Big 5 parks, but it shouldn’t be overlooked. Made of orange rocks and hoodoos, it is spectacular and unique, with hikes for all abilities. I took my kids (ages 1, 7, 8, 12, and 16) there and we all loved the views and the trek. Queen’s Garden to Navajo Loop is a good choice for a Bryce Canyon family hike.
Family hike—Queen’s Garden
We headed to Queen’s Garden trail after hitting the park in the early morning, before the gates officially open. The parking lot at Sunrise Point had plenty of spots and it was a short walk the trail head. I did the hike carrying a baby in a backpack, and everyone else was carrying lots of water.
This portion of the hike was downhill, into the canyon, past hoodoos and a few trees. The slope isn’t too steep thanks to switchbacks. Queen’s Garden has some pretty hoodoo shapes, and there is one that’s supposed to look like a statue of Queen Victoria. (I could not see it. You should look at pics before going to help you find her silhouette.) The end of the trail leads to other trails—you can go deeper into the canyon on Peek-a-Boo, head toward Navajo Loop, or come back out the way you came.
Different times of day will yield different shadows and angles on the hoodoos.
Navajo Loop—Wall Street
I thought my 7 year-old was going to poop out halfway through the hike. Then we overheard people talking about earning a prize for taking selfies with benchmark medallions throughout the park. He was suddenly very interested in continuing, so when we finished Queen’s Garden we decided to come up the Navajo Trail.
Carrying a 20-lb kid in a hiking backpack made the “moderate” hike a little more challenging, but it was doable. I was more afraid of having to carry a 7 year-old out (or having to leave him there!)
In warmer months you can take two different paths up Navajo. It is a loop trail on its own, but if you are coming from Queen’s Garden you will have to choose one side for the ascent up the amphitheater. There is a right-sided trail with notable formations, including Thor’s Hammer. The trail on your left goes up a slot-style narrow spot called Wall Street. We chose to go up the Wall Street side and it was worth the steep climb.
The narrow portion is spectacular, with fir trees growing from the ground, stretching up toward the canyon opening.
The ascent is filled with many switchbacks. And tourists stopping in front of you to take a thousand pictures. These pauses won’t make you mad if you are trying to catch your breath anyway, since it can be intense, especially if it’s hot.
Despite all the crowds, I only saw one other baby in a front pack. And not too many little kids. Preschool kids might get tired on this hike, and you do not want to carry a kid without a pack due to the incline. There are also some steep areas that could be a hazard for kids who can’t stay focused on the trail.
Once you’ve made it up Wall Street you can take the Rim Trail from Sunset Point back to Sunrise Point. The total length is just under 3 miles and will take you a couple of hours.
My son ended up earning his “prize” for hiking the hoodoos, but the real rewards were the views and the memories! This is a beautiful hike that we all would love to do again. The best time to visit is May through October.
Queen’s Garden/Navajo Loop Tips:
Go early in the day to avoid the heaviest crowds and the hottest time of day
Look at a map or guide of the must-see points before hitting the trail
Use the restroom before you hike. If crowds are out there’s little privacy for trail peeing due to sparse vegetation and tight paths.
Although this hike isn’t terribly long, give yourself ample time for stopping to admire the beauty and to take pictures
If you want a shorter hike, you can do Queen’s Garden as an out-and-back, or do both sides of Navajo Loop on its own
The Navajo portion is steeper. Some people say to start with this and end with Queen’s Garden for less intense switch backs at the end. We chose to end with Navajo for the cool shade on ascent. Apparently the Navajo switchbacks are more dangerous to hike down.
Queen’s Garden and Navajo Loop are great choices for a Bryce Canyon family hike that’s fun for everyone. If you take toddlers or preschool kids make sure to have a plan for corralling them on steep areas, and be prepared to carry them!
