Linda Rose Price

These activities are creative offerings by art therapist & yoga teacher, Jenny Murphy, LMHC to provide inspiration & insight. Many of these activities are integrated into Wellness Empowerment Retreats. 

Creativity:  Light and Shadow

Observe: Look around the room and notice where the light is.  Is it sunlight coming in from a window? Maybe the light is shining from a fixture above, or glowing from a lamp or candle? Next, shift your attention to shadows.  Is the light casting a shadow on the floor, or across a wall? A shadow might even appear on the countertop. It is important to remember that shadows cannot exist without light.  

Create: Catch the Shadow: Try to find an interesting shadow that you would like to try to “catch” on paper.  I find that plant and tree shadows are the most amazing. All you have to do is lay a piece of blank paper over the shadow and the shadow should appear on the paper!  Grab a pen or pencil and trace the outline. Then, you can color it in noticing its shape. Maybe it’s shape will remind you of an animal or character… let your imagination run wild!

*Note: This activity is wonderful to do outdoors especially if you have large paper.  If you have a roll of paper, stretch it long on a shadow of a tree and get the whole family to try to trace it.  Wind can make the shadow dance around, but it is a fun challenge!!

Kindness: The Light in Those We Love:

The bright light we see in others can make us feel warm and joyful.  It can make us smile and laugh just at the thought of them. Try to think of one person right now whose light shines brightly in your life.  Take a moment to silently express deep gratitude toward them. If you can, express this outwardly to them in a note, email or by saying it out loud! Pay attention to how this exercise made you feel.

Calm: Turn Towards the Sun

This has been one of my favorite practices these past few weeks. I find myself doing it every chance I get - even in the parking lot at the grocery store! This is how to do it:   Step outside and find where the sun is in the sky. Lift your face toward the sun and close your eyes. Stand completely still. Feel the warmth wash over you, and notice how it softens your face and shoulders. Take three deep breaths here, standing in the sun with your eyes closed.  Soak in this moment. Slowly open your eyes, and move through your day feeling a little more warmth and calm, you deserve it!

Creativity:  Color Craving - What color do you need today?

Observe: Connecting to color can be especially important when the weather outside is dreary. On days like these, the sky and everything underneath it seems to be washed out in monochromatic tones of grey. This kind of weather can leave us feeling dreary on the inside.  SO, try asking yourself this question: What kind of color do I need today? Something that feels warm, or cool? Maybe a color that feels sunny and bright like yellow or light green? Or a color that is rich, dark, and grounding, like deep purple or brown? Try to surround yourself with those colors today, and notice where they live in your environment and in the world.  Maybe you have a pink scarf you can wrap yourself in that reminds you of a fully bloomed peony, or a throw blanket that is the color of warm sand at the beach. As you move through your daily tasks, continue to observe and notice color. Even as you select items from the fridge, slice an orange, or use your favorite soap, simply take note of their subtle or radiant color. Allow color to fill you up today. Notice how this makes you feel.

Create: Scribble out your mood on paper. It can be a great relief to get your feelings out on paper, instead of letting them store up inside. Set a timer for 1 minute. Using crayons, markers or colored pencils, take a moment to notice your mood.  Grab a color that you feel most closely matches that mood. On a blank piece of paper, simply begin to scribble. Maybe your marks are fast and furious, or slow and calm. Are your lines jagged or loopy? There is no right or wrong here, just try to flow with whatever is coming out on the page. Leave your scribble, and walk away.  (you can even crumple it up and toss it in the garbage!) Imagine that you are leaving those feelings behind for now. Notice how you feel. 

Expand: If you decide to keep the scribble: A few hours later, or at the end of the day, come back to it.  Fill in shapes inside the scribble, add different colors, turn the image around and view it from a different angle. What do you see?  try to fill up the page. Notice how the scribble changes and now looks different? Transformed? Notice how your mood has changed. Remember: Even our worst moods don’t last forever, they can shift and change too! 

Kindness: Compliments in Color

Sometimes, we get so busy in our lives that we lose sight of how we see the people in our lives. Do you know the color of your best friend’s eyes? Have you ever stopped to note the color of your loved ones hair? What colors are the people in your family drawn to in what they wear? Use these observations today to pay someone a compliment: “I love the color of your coat” or “I don’t think I ever really noticed the color of your eyes, they are quite striking!” 

Calm: 5 Minute Color Meditation

Set a timer for 5 minutes, and find a quiet place to sit where you won’t be disturbed. Once seated, make any adjustments you need to make to find comfort.  Allow your body to settle into the chair, and place your feet flat on the ground. Place your hands gently on your knees or fold them in your lap. Close your eyes, or gaze softly onto the floor. Turn your attention to your breath, and breathe in and out three times, slowly.  Try to breathe in for the count of 4 and out for the count of 4.

Keeping your breath in this steady rhythm, bring to mind your favorite color. Imagine that you have a small speck of that color in the center of your chest.  As you breathe in, that speck of color begins to expand, filling you up. As you breathe out, imagine that any negativity and stress is leaving your body through the exhale. Inhale, breathe in color, feeling nourished and comforted, exhale, release stress and tension.  Continue to breathe in this way until the timer is up! 

Creativity: Making Art in Nature 

Observe: Tuning the five-string harp.  

Author Anne D. LeClaire explains in her book titled “Listening Below the Noise” that Tuning the five string harp  is an Irish phrase which means “opening up the five senses, and bringing them into alignment so they work in consonance.”   When we are inspired to create art outside, we need to bring all of our senses into the experience of being outdoors. Today, I invite you to get outside for a nature walk. If you are with others, try to set an intention to limit your talking, so that you can really “tune” your senses. If you are alone, I invite you to limit the internal chatter and make every effort to be present to what is around you.  As you walk, notice what you see, what you hear, and what you smell. In doing this, you might notice that nature’s symphony will open up to you, in ways that you don’t normally experience.  

Create: Inspired by Andy Goldsworthy: British land artist and environmentalist. 

With your senses tuned, and a new, sharpened awareness of your surroundings, you can begin to gather nature items that you are drawn to.  Perhaps you find yourself picking up small sticks, acorns or pinecones. You might be excited by brightly colored leaves that have fallen to the ground.  You might have interesting stones nearby. Once you have some items gathered, you can find a spot to create. This might be along the side of a path or at the base of a tree.  It might be a stretch of sand on a wide expanse of beach. Without thinking too much, begin to arrange your objects. This might mean organizing them into a pattern, stacking them on top of eachother, or forming them into a shape: circle, triangle or spiral.  Allow yourself at least 10 minutes to create.  

You are encouraged to look up Andy Goldworthy’s Art to be totally inspired! 

Kindness: Art as an Offering 

When you are finished with your art piece in nature, consider leaving it intact for others to enjoy.  Albert Einstein said “Creativity is Contagious.” Your art piece might just inspire others to make art too. You could also think about a message or a symbol that you want to offer the world.  You could do this by painting a small rock and leaving it where you found it for others to enjoy. You may have a word or a message that you would like to write out in stones or in the sand for someone else to find. Often when we engage in art making as an offering, it can provide us with a surge of positive energy, and joy in knowing that we might make a difference to a stranger,  the thought that we might even make someone smile! 

Calm: Cloud Gaze

While you are outdoors, take a moment to notice the clouds in the sky. Are they dark and heavy? Or are they bright and wispy? Pause here, and watch them move.  Take a long breath in, and a long breath out. Ask yourself: “How are you moving through the world today?” If there are no clouds in the sky, close your eyes and notice the feeling of the breeze against your skin, the way it moves your hair, rustles your jacket or stirs things up all around you. 

Welcome to Day Four - Slowing Down

Creativity: Mindful Doodling

Observe: Take a moment to notice all of the patterns around you right now.  It might be the repeated leaf shapes across a tablecloth, the grid of squares that make up your windows, or the playful polka-dots on your linens.  If you can slow down enough to pay attention, you will begin to notice that patterns exist all around us. They show up on our clothing, upholstered furniture, tiled backsplashes, shingled houses, brick buildings, and of course in nature.  We see patterns in flower petals, tree bark, and the ridges of a scallop shell. Grab a piece of scrap paper and start to record some patterns you find interesting with a pencil or pen. 

Create: When we choose to slow down and doodle with increased attention, it can feel very relaxing, almost like a visual meditation.  On a blank piece of paper, trace a circle - you can use a cup, or small bowl. This circle is going to be the perimeter of your mindful doodle art!  Making art inside a circle can be very calming. Once the circle is created, you can begin to break up that shape into smaller shapes - giving yourself about 6-8 smaller shapes inside your circle to create in.  Then, using your observed pattern ideas, begin to doodle them inside each space. Try not to repeat a pattern! Put on some soft music, and allow yourself to sink into the creative flow.  

Kindness: Create A “Not to do” List

In order to help ourselves feel productive and less overwhelmed, we often create “To Do Lists.” However, creating a list of things NOT to do today can also feel really good!  As a gesture of kindness to yourself, I encourage you to think of 3 things you are not going to do today. In taking things off of your full plate, you can create some space to be present, calm and more at ease.  It will be a gift to those around you as well! Here are some ideas to get you started:

1. I will not use social media today (even if you just limit the amount of time spent there)

2. I will not fold the clean laundry today (everything will be okay if you don’t I promise!) 

3. I will not engage in self-doubt today (you deserve a break from it!) 

Calm: Drink a Cup of Tea

How often do we intend to drink a cup of tea but get caught up in doing other things while the tea gets cold? Today, I encourage you to slow down and treat yourself to a cup of tea. Do nothing else. Enjoy the process of choosing the tea, heating up the water, and watching the tea steep.  Sit someplace comfortable and hold the cup allowing it to warm your hands. Feel the steam on your face as you take the first sip. Relax, and Enjoy. You deserve it! 

Creativity: Mini-Masterpiece

Observe: For this art activity, you will be able to put to use your observations made in nature, and those you made of color, and of patterns. Take a moment to gather all of that wonderful visual information in your mind, and reflect on what inspired you most.  

Create:  Making mini-masterpieces are a wonderful way to create stunning art without feeling overwhelmed by lots of blank space. A small “canvas” can give you, the artist, a feeling of both focus and control.  To get started, grab a blank piece of paper (or cardstock if you have it) and cut it into a 3x3in square. If you are using cardstock, you can tape off a border with masking tape so that your image has a nice clean frame around it.  Otherwise, just fill up the whole space! Use whatever art supplies you have on hand. Oil pastels, markers, crayons and colored pencils work great! Perhaps try to combine materials in one piece and notice how they compliment each other with their different textures.  Experiment with using layers, contrasting colors and a variety of doodles and patterns. Have fun with these little pieces of art, and enjoy the process of making many… it’s hard to stop at just one! 

Kindness: Thank You Card

Now it’s time to use one of your completed mini-masterpieces in an expression of gratitude. These small works of art look great when mounted on a folded piece of construction paper or a bright piece of cardstock.  Glue stick or masking tape work well for mounting. Once your card is assembled, think about someone that you would like to say thank you to. Take a moment to reflect on who has been kind to you recently, or if someone supported you in a challenging time.  It could be a loved one in your life, or a store clerk at your local grocery store who always offers you a smile, or your librarian who always helps find you that perfect book. You can deliver the card in person, leave it for them as a surprise, or send it snail mail. Notice how this process made you feel.

Calm: Relish the Moment

Hopefully, this activity has left you feeling a bit more joyful. Maybe you feel a bit brighter knowing that you have given someone a lovely piece of art, and that in doing so, you have made someone’s day more positive. Take a moment to reflect on any feelings that may have come up for you in this process: Excitement, joy, happiness, peacefulness, etc. Choose two of them to say to yourself as you take 5 nice deep breaths, in through your nose and out through your mouth. Ex: Inhale joy, Exhale ease. Repeat x5. Relish in this moment and really enjoy these positive feelings. 

Creativity: 

Observe: To prepare for this exercise, you will first need to find your breath.  Have a seat in a comfortable chair, or stand with your feet firmly on the ground.  Take a long breath in, and a long breath out. Soften your face, and relax your shoulders. Close your eyes, or have a gentle gaze a few feet in front of you. Bring your attention to your breath.  You don’t need to change it, just notice where it is right now. Observe the flow of your breath right now for three rounds of breath.

Movement to Breath: Next, imagine that you are holding a paintbrush, and there is a large canvas in front of you. Pretend that you are lightly touching the left edge of the canvas with your brush.  As you breathe in, your brush moves across the canvas in an upward motion. As you breathe out, the motion perhaps changes downward and stretches to the opposite end of the canvas. Do this pretend motion several times, playing with side to side and bottom to top movements.  

Create: On a blank piece of paper or a canvas, you are going to record your breath! Any materials will do - markers, crayons or pencils.  If you do have watercolor paints and large paper or canvas this will make a lovely breath painting. Similar to the movement exercise, begin on the left edge of the paper. You can start on the top and work your way down the page.  As you breathe in, allow your material to flow across the page in an upward motion. At the top of the inhale, begin to change direction with your mark, and flow with the exhale downward towards the opposite edge of the page. Don’t worry if you go off the page.  You can also make the marks loop back if you run out of space. Play with closing your eyes. The goal here is not to focus on the end product, but to simply connect to, and record, the rhythm of your breath. If you trust this process, you might be surprised by the beauty that unfolds! 

Kindness:

Our breath can be a powerful tool for us to enter into relaxation and calm. Perhaps you have a friend or family member that could benefit from this exercise.  Invite them to join you in the movement to breath exercise, or to sit with you and create a breath painting! Notice the similarities and differences in the way that you approach these exercises.  Each of us has a unique breath rhythm. 

Calm: 5 minute Flower Breathing Activity

YouTube offers us many great exercises to visualize the breath. This one includes a rainbow colored flower that expands on the inhale, and recedes on the exhale. Try it out! Watch the video here.

Creativity: 

Observe: As winter melts away into spring, we are reminded of nature’s awe inspiring blooms, taking shape in all kinds of plants, leaves, trees and magnificent flowers.  Pushing up from the earth below, seeds open up after long months of living in rich soil. Bright green shoots give contrast to the neutral landscape, delighting us with hope and inspiration.  These tiny shoots and forming buds can remind us of our own potential to bloom. For this exercise, bring to mind your favorite flower. What color are its petals? What does it smell like? Where do you find it in nature? Pause here, and really connect to this image.  

Create: Using the image in your mind, a fresh flower, or a photograph to draw from, try your hand at illustrating this flower.  Zoom in, become curious, and really notice it’s intricate details. If drawing the whole flower feels daunting, then simply be inspired by a part of it - the color of it’s petals, the texture of it’s round center, or the shape of the leaves growing from its stem. 

Kindness: Next, think back on your life and identify someone that has contributed to your personal growth in some way, and supported your ability to bloom. Perhaps this person was a mentor, friend, grandparent or teacher. Grab a scrap of paper and write down the name of that person and a few notes about how they inspired you.  Now, grab a fresh piece of paper, and write them a letter - the old fashioned kind where you begin with “Dear ________” and end with “Fondly, Sincerely, or Love…” Include details about how this person helped you grow into the person you are today. Express gratitude to them for their contribution in your life. Next (this is the best part) Find an envelope, a stamp and SEND it to them!! If it is an individual that is no longer with you, then go through the full process and instead of mailing it, put it somewhere special where you can remember them and think of them when you are reflecting on where you plan to bloom next.  

Calm: Find a place to stand with your feet rooted firmly on the ground.  Take a full breath in, and as you exhale, press your feet into the floor imagining that they have grown roots that are grounding you down into the earth.  From this supported place, you can prepare to bloom. Imagine that you are a flower. Breathe in and stretch your arms wide. Feel your chest open, and tilt your face to the sky.  Say to yourself: “I am a flower.” As you exhale, wrap your arms around yourself in a hug, and bring your chin to your chest like a curled up bud, and say “I am here to bloom.” Repeat 3-5 times. 

Inspired by Hope:

“Hope is the thing with feathers, that perches in the soul, and sings the tune without the words

and never stops at all”

-Emily Dickinson

“Hope and Fear cannot occupy the same space. Invite one to stay.” 

-Maya Angelou

Creativity: Acrostic poems using the word HOPE!

For centuries, poets have spun words into beautiful works of art that have the power to lift us up, inspire us, and fill us with hope.  Today, you are going to find your inner poet, and create simple acrostic poems about hope. An acrostic is a poem in which the first letter of each line spells out a word, message or even the whole alphabet.  Here are some example of one using the word Hope:

Heat from the sun Happiness is

Opens our flowers Often

Petunias, peonies and pansies, bringing Playful

Exciting color to our gardens Even when it rains

*Tip: It can be helpful to make a list of words that start with each letter in the word hope first, to get those creative juices flowing. Then you can circle words from each list that you like the most and use those.  For H: healing, hurray, hugs, highest, hidden, etc.

Kindness: Now that you have found your poetic voice, try making an acrostic poem using the names of people in your life that give you hope.  Family members or friends might immediately come to mind. Create a gift of poetry for them, using their name as the word used. Try to use words that describe them. 

Here is one using the name Laurie:

Laughter

Always shared

Unspoken understanding

Radiant in presence 

Illuminating all that are around 

Encouraging, supporting and loving

Calm:  When you find yourself feeling overwhelmed, anxious, discouraged or hopeless, think about the Maya Angelou quote listed above: “Hope and Fear cannot occupy the same space. Invite one to stay.” You can adapt this quote to fit your own experience, by replacing the word fear with whatever word is true to you right now.  Try making a conscious choice to invite hope to stay over whatever the other word  is. You can say to yourself “I invite hope to stay, and ask anxiety to leave… there is not room for both in here right now.” Play with this exercise, making it feel right to you.  Once you have your phrase, repeat it to yourself three times, and see if you can move on with your day feeling better knowing that you chose HOPE to be your invited guest. 

Here is an example of an acrostic poem for the name Kylee:

Kindness you express feels like warm,

Yellow,

Light

Expanding outward, reaching

Everyone you touch!

You can even take this a step further, and make some art to go along with your poem. The chalk-pastel image featured with this activity is art made to go with this poem.

Day Nine - Letting Go

Creativity: Becoming flexible in creativity

This exercise is a warm-up, or a way to prepare for your next creative adventure.  It will challenge you to let go of old creative habits, perhaps drop out of rigid thoughts or other barriers.  You are encouraged to just let go.  It is wonderful for those times when you are feeling “stuck” in your art making, or in life in general! On a blank sheet of paper, divide the page into a grid of 6 squares. You can draw one line down the middle the long way, and then two lines intersecting it the short way. Next, think of a shape to place inside each square.  Draw that shape in all 6 squares. Set a timer for 5 minutes. Put on some inspiring music. The goal is to create something different inside each square without repeating a design or image. You can work inside and outside of your shape filling up the square. This activity can help release stress and improve flexible thinking!  Let go, and have fun!!

Here is a link to an e-course called Creative Revolution taught by Intuitive Painting Teacher and artist Flora Bowley. It is a 12 minute video of “visual riffing” which is where this exercise comes from, and is fully explained, step-by-step:  Enjoy! 

Kindness: Letting go of the struggle

Now that you have some practice being creative in a flexible, spontaneous way, it is time to turn inward with some flexibility of mind. Try to identify one thing in your life you struggle with that you would like to let go of.  Common ones include stress, anxiety, doubt, and unrealistic expectations. Once you have settled on that one thing, imagine that word written inside a grid square from the creativity activity. Place a shape around the word, and then add lines, marks, swirls and designs filling up the square.  Perhaps in your imaginary drawing, you cover the word completely, or cross it out in a pattern of x’s. Notice how this transforms the word, and softens your experience of it. 

Calm:  Letting go and filling up

Now, it’s time to breathe.  Now that your struggle has changed a bit, it’s time to let it go!  You are going to settle into a breathing exercise of 10 rounds of breath.  On the inhale, imagine that you are filling up with warm radiant light. Exhale completely letting go of your struggle all the way. Repeat x10.  Notice if the practice of letting go has made you feel a bit lighter and brighter. 

Day 10: Creativity, Kindness, and Calm Activity - Random Acts

Creativity: Random Acts of Art

In recent years, artists have been placing their work out in the world for others to find.  These pieces of art carry a simple mission: to make others smile, to spread the love of art and to spark joy.  One such example is Boston Based artist Bren Bataclan who started the “Smile Boston Project” which has expanded world-wide. His brightly colored cartoon images inspire artists of all ages, and in looking at his images, you can’t help but smile, or even giggle!  Think about symbols that make you happy: hearts, daisy’s, or smiley faces, shooting stars, a beaming sun, or the full arc of a rainbow. On a fresh sheet of paper, begin to draw these different symbols, filling up the page. Add color, and try to make them as bright and joyful as possible! You can surround your symbol with joyful polka-dots or energetic zig-zag lines. In creating this kind of imagery, notice if you or those around you smile.  Keep track of how many smiles take place during this creative activity! 

For inspiration on your symbols, check out Bren Bataclan here.  

Kindness: Random Acts of Kindness

It’s time to transfer your favorite symbols to sticky-notes!  (if you don’t have sticky notes, improvise by cutting paper into small squares and loop a piece of tape on the back.) Think of the sticky-note as your portable joy-making canvas.  You are an artist on a mission, and that is to make someone else smile! Create at least 3 sticky note art pieces. You can add a word or too if that will make your masterpiece more dynamic. Once the art pieces are complete, you can post them in random places around the house for your recipients to find and enjoy!  Try to be near-by when the recipient discovers one… just so you can witness their response! Their response is likely to make YOU smile!! 

Calm:  Steep in the Warm Feelings

After you have gone through this whole process of Random Acts of Art and Kindness, reflect on what feelings came up for you.  Excitement? Warmth? Happiness? Take a moment to really allow these feelings to wash over you… savor them, steep in them, soaking up all of their goodness!  Close your eyes and take 3 deep breaths. Allow the edges of your mouth to turn upward into a smile, and feel how this simple movement changes your whole face.  Congratulations, you have spread joy today! 

Creativity: Somewhere Over The Rainbow

Rainbows have been known to be powerful symbols of hope and positivity.  They can be a magnificent display after a dark storm, or a subtle reflection against the clouds.  If you have ever seen one, you might remember that feeling of awe and happiness associated with that image. Rainbows remind us that darkness doesn’t last forever, and that if we can persevere through challenges, there will be light and color on the other side.  

Listen:  Music has the ability to inspire us, lift us up, bring us courage, and change our mood.  A great song can fuel our creativity, encouraging us to make art in a whole new way. The song “Somewhere Over The Rainbow” is an inspiring song that can do just that!  Listen to the song, and pay close attention to the lyrics and images. Click here to listen to the song!

Create: With the song and images from the video still swirling in your head, grab your art supplies and start making rainbows!  Include the full spectrum of color. A traditional rainbow is ROYGBIV - Red, Orange, Yellow, Green, Blue, Indigo, and Violet.  However, you are the artist, so feel free to add your own variations. Include pink, peach, teal, and lime green for a wider, more radiant expression. Create a full arc rainbow, half rainbows coming out of a cloud, or a rainbow with a pot of gold at the end. Make as many rainbows as you can!

Kindness: Spreading a Message of Hope and Positivity

Now, it’s time to spread your message of hope and positivity!  First, hang some around your house - on the fridge and on a window facing outward for those passing by to see. Then, gather your rainbows and go for a walk.  Tape a rainbow to a telephone pole, or on a lamp-post. Go to a friend’s house and hang one on their front door. You can paint rainbows on rocks and seashells and leave them on the beach for walkers to enjoy.  Check out the link to see how creating rainbows has become a MOVEMENT! Join in for a surge of positivity by clicking here!

Calm:  Breathing Exercise - Creating a Rainbow to Move Your Storm Away

If you find yourself feeling overwhelmed by your own emotional storm of strong emotions, it can be helpful to remember your rainbow images.  As you feel your storm beginning to develop, take a pause. Take a deep breath and imagine that you are able to blow away your storm clouds as you exhale through your mouth. Make your mouth into a small “O” shape like you are blowing out a candle.   On every inhale, you can breathe in one color of your rainbow. For example: Inhale red, exhale and watch the storm clouds being blown away. Inhale orange, exhale, blowing the storm clouds away etc. until you are all the way through your ROYGBIV rainbow! (This should equal 7 rounds of breath). Remember, storms don’t last forever, and if you can move through them you will be able to enjoy your beautiful rainbow! 

Creativity: Tuning-In To Layers of Sound 

Observe:  This exercise invites you to pause, and let the dust of your daily activity slow down.  Find a comfortable place to sit or stand, just for a few moments. Once you are settled in stillness, bring your attention to the sounds around you. You are welcome to close your eyes, as this sometimes helps your listening skills to become more clear.  First, just notice the sounds that are nearby. The clock ticking, the sound of the heat clunking, voices of people nearby. Make note of the sounds to your left, to your right, above you and below you, the full circumference of sound. Try to also notice the quiet spaces in-between all of these sounds. Then, expand your listening outward to include another layer of what you can hear. Perhaps the noises outside the room, in the hall or upstairs, beyond the space you are in. Footsteps, or doors opening and closing.  Finally, tune in to your outer-most layer of sound - outside the windows, beyond the walls of the building you are in. This might include cars driving by, the faint din of activity - beeps and whirrs of daily life. Maybe you can hear the wind, birds, or the rustle of leaves. 

Create: Now that you have refined your listening, it is time to record some of your sound observations!  Begin by making a list of what you heard in each layer of sound. After these three lists are complete, read them out loud. Then start adding a sound adjective beside each word.  For example - rain pattering, wind whispering, or dryer thumping. Once these words have been added, read them out loud again.  Note how they have a certain rhythm, or beat - almost like a song, or poem! This symphony of sound is around us all the time! 

Kindness: Listening to Others

One of the greatest acts of kindness is to listen to another person.  Most of us have a strong desire to be heard. However, so often we get too busy in life, and we start to listen with only one ear, while at the same time we are tending to something else. The next time you find yourself in conversation with someone, practice really listening.  Stop what you are doing and make yourself present. Give the person your full attention.  Make eye contact. Open your ears and make note of the sound of their voice, the rhythm of their words. Is there a certain feeling in them? Once they have finished speaking, pause…  and note the quiet space there before you respond. Notice how this feels. 

Calm:  Listening to our Internal Sounds

As long as we are alive, our breath and heartbeat are always with us, and yet, we can go days without paying them any mind. Take a moment and find stillness, either sitting or standing.  Bring your attention to your breath. Once you have found it, listen. How does it sound? Is it smooth, long and quiet? Or short and raspy? Next, place your hands over your heart, and see if you can be still enough to feel it beating beneath your hands.  Tune in…. to a deeper layer of sound. Close your eyes, and listen.  Can you hear your heart-beat? These are the sounds of your beautiful, authentic instrument. Unique, exclusively to YOU! 

Creativity: Folding Origami Peace Cranes

Create:  In Japanese legend, it is said that if you fold 1,000 paper cranes, you will be granted a wish.  This legend inspired one young girl Sadako Sasaki, to embark on this folding journey when she was hospitalized with leukemia. Her story; published in 1977, Sadako and the Thousand Paper Cranes, has inspired hundreds of individuals and communities world-wide. An art project of this magnitude has an amazing and profound impact - a true statement of hope, healing and beauty.  Even on a smaller scale, you can experience a feeling of hope and purpose. Today, I encourage you to fold your own small flock of origami cranes. Use the printable instructions in the link below.  There are also many YouTube videos out there to watch. I recommend searching a “beginner origami crane” tutorial. You don’t need origami paper, but if you have some laying around great! Copy paper, magazine paper and even lined notebook paper work just as well. Cut your paper into a 4x4 in. square.

Next, Click Here - This is a link to a blog post which includes some more history of origami cranes, images and printable instructions. 

Kindness: Folding in Community

As with any community project, the burden feels lighter when connecting and collaborating with others.  Especially when engaging in a project with purpose, there can be a wonderful bond felt between those that have committed to a shared cause.  Gather a few people together, and ask if they will join you in folding cranes. Establish a realistic goal, and set a shared intention. One intention I offer is: “Hope and Healing”.  You can write these words on your paper before you fold it! You can even put someone’s name inside. Of course, I invite you to choose an intention that feels significant to you right now to your own family and community. 

Calm:  One Fold at a Time - Trust the Process! 

Origami is the Japanese art of paper folding. This art form can feel daunting, especially if you are new to it.  I encourage you to be gentle with yourself. Slow down, and really focus on one step at a time. Folding in community can make this easier, as you can navigate the folds together. It is important to know that each fold is important, and sharp creases make it easier in later steps. There is a lot of folding, and then unfolding which can cause some uncertainty and confusion. This is a wonderful practice in Trusting the Process.  Breathe, and know that if you follow each step slowly, and mindfully, you will be rewarded with a beautiful crane.  If you fold multiple, you can string them together to make a lovely hanging decoration, and a reminder of peace, hope and healing!

Creativity: 

Consider:  Are Trees Social Beings? In his book The Hidden Life of Trees, forester Peter Wohlleben describes “how trees are like human families: tree parents live together with their children, communicate with them, support them as they grow, share nutrients with those that are sick and struggling.”

Create: As you consider this possibility, that trees and humans are alike in many ways, think about your own personal connection to trees. Maybe you had a special tree in your yard that you would climb growing up, or a tree that provided you with shade, or even a great place to hide during a game of hide and seek. The next time you are outdoors, spend some time really looking at trees.  Take them in visually, with curiosity, and an open mind. Taking some pictures of it might help you capture intriguing details like patterns of bark, buds, or long and gnarled roots. Bring a sketchbook with you and start to take note of its unique details. Next, turn to a fresh page, and try to draw your tree. Drawing a tree can feel like a daunting task, but go slow, be kind to yourself and focus on one part at a time.  This process will bring you closer to trees, and will help you see them differently. 

Kindness: An Open Mind

Having a new understanding of trees, and reflecting on your relationship to them can soften the way that you interact with them.  You can begin to view trees, woods and forests in a kinder, gentler way. You might be more careful the next time you yank fruit from its branches, or think again before you break off a beatiful cluster of autumn leaves, or carve your initials in a tree trunk.  An open mind and a greater understanding of our relationship to trees, and nature in general will help us preserve our natural resources. 

Calm:  Connecting to Trees

Have you ever stood beside a tree and looked up, following its trunk all the way to the sky? Have you ever laid on your back and looked up at the green canopy of leaves on a warm summer day? I encourage you to do this! Experiences like these can fill you with amazement, and can leave you feeling joyful, peaceful and connected to the world around you. The next time you are outdoors, stand beside a tree and place your hand on it’s trunk.  Close your eyes and feel it’s texture and temperature beneath your hand. Take three slow rounds of breath, and feel more deeply connected to the similarities that you share. 

Creativity: 

Learn: Pablo Neruda is a poet best known for his Odes, which is a poem that brings attention to one object, or a particular subject.  Neruda’s Odes, are the celebration of the ordinary, and are a reminder that ordinary things are indeed extraordinary:  socks, onions, roses, or rain. Neruda is regarded as being one of the greatest Latin American Poets of the 20th century. He was born in Temuco, a small town in Southern Chile. He was known as a naturalist,  and in his work, expresses the beauty found in the simplest of things. I have attached "Ode to My Socks" here for your reading pleasure. 

Create:  Today, I challenge  you to "uni-task" instead of "multi-task.” Take one of your everyday things, or taks, and really focus on that one thing.  It could be pulling on your socks, brushing your teeth, or making your morning coffee. Maybe you find delight in the pattern on your socks, the flavor of your toothpaste, or the colors on your favorite coffee mug. Think of the hard-work of these everyday things.  With this sharpened attention, perhaps you can start noticing the beauty in these things, the miracle in the mundane. Take out a fresh sheet of paper, or turn to a clean page in your journal. Begin to try your hand at writing an ode to one thing. Start by making some notes on your new found observations of these things and what they provide to you.  You could also paint a picture or draw your object or subject as a way to celebrate its beauty! 

Kindness: Celebrating Ordinary People

An Ode can also be a celebration of a person.  Take a moment and think of all of the “ordinary People” in your life.  These are usually people that you interact with or see everyday - family, friends, bus drivers, teachers or custodians. Think about how these people are extraordinary.  Maybe they support you, make you feel loved and safe. Perhaps they make you laugh, or wear brightly colored clothes that are an anchor in your days. The next time you see this person, remember that they are indeed extraordinary.  If you feel so inspired, tell them so! 

Calm:  Become Inspired, Reading Odes

When life feels overwhelming, we can often feel stuck, frustrated or anxious.  Carve out a few moments today looking up Ode poems. This act will help bring you back into the present moment, and connect you to those awesome everyday things.  They might even make you smile! Coming into the present moment can help you feel grounded and more at ease. Here is a link to get you started.

Creativity: 

Learn: The Italians have a concept for piddling around known as “La Dolce Far Niente,” which means “the sweetness of doing nothing.” In the movie Eat Pray Love, there is a scene where one Italian man explains: “Americans don’t know how to enjoy life, they work too hard, they get burned out, and on weekends, all they have energy for is watching TV in their pajamas.”  In Italian culture, and other cultures across Europe, working people take a break in the middle of the day, take a nap, wander the beautiful streets, and enjoy a long lunch. Later in the afternoon, they return to work feeling refreshed and ready to complete their work. 

Create:  What does “doing nothing” mean to you? 

How do you feel when you hear this phrase? Take out a piece of paper and write a list of words or thoughts  that come to mind: Confused, Guilty, Excited, Happy or completely Panicked? After you have made this list, turn to a fresh sheet of paper and let your mind wander.  Write down any words or phrases that float into your mind. Don’t hesitate, or judge what is flowing out onto the paper. Simply record your stream of consciousness. You can get rid of this writing afterwards… Next, grab a marker and a blank sheet of paper.  Close your eyes and make marks on the page. Doodle, scribble, letting your hand take the lead. Think of these as preparatory steps towards “doing nothing.”

Kindness: Treat yourself to the gift of “doing nothing”

The next step is to give yourself permission to do nothing.  Allow the guilt to wash away.  You have complete freedom here. It might help to give yourself a block of time, 30 minutes or an hour to start.  Your image of doing nothing will emerge in it’s own time. Here are some ideas to get you started: 

1. Take a nap:  Many of us don’t even realize how exhausted we are until our body tells us so; we get sick, we develop a headache, or we can barely get out of bed. Resting when we need it allows us to restore, re-build our immune system and heal. 

2. Gaze out the Window: Find a comfortable chair near a window, and put your feet up.  Grab a blanket and settle in. Shift your focus to the scene beyond the window. Soak it in. 

3. Lounge Around: Get cozy, comfort is key when you are doing nothing. Pajamas, soft fabrics, blankets and pillows are essential. Lay on the couch and read a book, a magazine or listen to music. These are activities that still encourage and promote rest.

Calm:  Stop, Rest, Heal

As you are “doing nothing” bring these 3 words into your conscious awareness: “stop, rest, heal.”  Repeat them softly to yourself for a few moments. Remind yourself that this is what animals do when they are wounded. Rest and healing is what occurs when animals hibernate for long months. They only come back out into the world when they are ready.

Creativity: 

Reflect: How do you feel about the rain? 

So many of us have created negative associations with wet weather: It’s usually accompanied by cold temperatures, wind, and a dreary gray landscape.  Many kids complain that “When it rains, we have to have indoor recess… which is SO boring.” Parents moan, “We had to cancel our camping trip because it’s supposed to rain all week!” or families lament “We can’t even go outside because it’s raining!”  Of course, life feels better when the sun is shining and the sky is blue…. But what if we changed our relationship to rain? What would happen if we decided to go out in it anyway - to explore the wet earth and have some fun, soggy adventures? We might decide that rain can be tolerable, and maybe even FUN! 

Create: Images inspired by rain!

Rain brings to mind so many images: raindrops, thunder-clouds, lightning bolts, umbrellas, rain boots, rain coats, ponchos and more. Most rain-gear comes in ultra bright colors, yellow, red, green and fun prints - polka-dots, rainbows and frogs come to mind.   Grab some colored pencils or markers and start to create a rain-scene. OR, fill the page with patterns of dots, raindrops, and umbrellas. Maybe click on the rain sound-track below and listen to the rain as you create!

Kindness: An Appreciation for The Importance of Rain

Here is an excerpt from the poem in the children’s book: All the Water in the World by George Ella Lynch and Katherine Tillotson.” 

“Everything waits for an open gate, in a wall of clouds, for rain sweet and loud to fill the well, and start the stream.  Honey, living things dream of water. For all to drink, use in the tub or sink, wash in, splash in. This wet wonder means grow.  Means life will flow…” 

The next time it rains, I invite you to pull on all of your waterproof rain gear and get outside!  Stand in it, look up at the sky and feel the raindrops on your face. Breathe in the scents of the wet earth - wet asphalt, grass and the sea all smell sweet and pungent when soaked with rain. Look at life reflected in wet roads, puddles, and raindrops.  Splash in a puddle and feel the childlike sense of glee it creates. Listen to the soft din of percussion all around you, created by the water falling from the sky. Know that the earth is being nourished and cleansed by this wet wonder, just as your soul can feel nourished and cleansed when you connect to this life-giving source.  

Calm:  Soothed by the Sound of Rain

Many people say that they are soothed by the sound of rain.  This is why so many sound machines and music meditations include rain. The next time you are trying to fall asleep, or feel the need to calm your frayed nerves, look up a rain soundtrack and allow natures’ percussion to melt your stress away. Here is a sample of one. 

Consider:  Harvard Health has studied the healing power of touch through massage to reduce stress and physical pain, as well as speed recovery from illness and injury. Receiving a massage is a wonderful remedy for health and healing. However, touch can also be healing in other ways that we might not even realize.  With simple touch, we can provide comfort, connection, and be a salve to soothe the soul. Placing a gentle hand on a friend’s shoulder, holding a loved one’s hand, or offering someone a hug are simple gestures that can also hold incredible healing benefits.  

Create: Make Someone A Hug Box! 

When we cannot be near the ones we love, we can still offer our love and comfort from a distance, through giving the gift of a “hug box.”  Here is a sample poem to include in your box, or feel free to create your own!

“This is a very special gift, That you can never see,The reason it is so special is,  It’s just for you from me. Whenever you are lonely, Or ever feeling blue, You only have to hold this gift, And know I’m hugging you. You never can unwrap it, Please leave the ribbon tied. Just hold the box close to your heart, It’s filled with hugs inside.”

Ralph Waldo Emerson wrote a poem called “This is My Wish for You” which would also be lovely to include on a hug box.  

“This is my wish for you: Comfort on difficult days, smiles when sadness intrudes, rainbows to follow the clouds, laughter to kiss your lips, sunsets to warm your heart, hugs when spirits sag, beauty for your eyes to see, friendships to brighten your being, faith so that you can believe, confidence for when you doubt, courage to know yourself, patience to accept the truth, Love to complete your life.”

The box itself can be a recycled package box, jewelry box, or shoe box.  An empty tissue box would even work! Wrap it in decorative paper, or create your own fun paper with markers and copy paper. Tie it up with a ribbon and attach the poem to the outside!  As the poem suggests, the recipient is not ever going to open the box, they will enjoy knowing that the hugs are safe inside. Feel free to expand on this idea and let the creativity flow.  For images of inspiration look up “hug box poems” online.

Kindness: Your Hug Box Recipient

Think about the person that you have created this gift for.  Imagine how they will respond when they receive this thought-filled gift.  Know that it will fill them with love and comfort, two of the best outcomes of an expression of kindness!

Creativity: Drawing Through Dark: DIY Scratch-Art

Reflect:  What if we could change the way we experience darkness? Most of us don’t consider that there is great beauty found in the dark. In fact, when darkness arrives, we see fireflies, and are delighted by the ocean glowing with bioluminescence.  In the darkness of night, plants and creatures of all kinds are hard at work, feeding, growing and preparing. Night is when humans turn inward, for protection, nourishment, rest and healing. Even in our mood and life experiences, it is important to remember that darkness is not permanent.  It will eventually give way to light. If we allow ourselves to move through the dark, we can rest assured that the light of a new day will come.

Create: DIY Scratch-Art

Most of us know scratch-art as shiny black paper that comes with a wooden pencil shaped scratch tool. When you apply pressure as you draw, the black layer is scratched away revealing the vivid rainbow colors underneath.  You can create your own scratch-art with a variety of materials, however for this version, you will just need markers, oil pastel and a heavy piece of paper - a blank index card, or cardstock will work. First, fill the page using brightly colored markers.  Abstract shapes or large areas of color will be fine, you are creating the bright “light” under layer, and this will be covered with a dark colored oil pastel. Once the page is full, choose a dark colored oil pastel: black, blue and purple work well. Bear down hard, and get a nice thick layer over the marker.  Fill the page. Then use your fingers to smudge the oil pastel until it is completely smooth. Now, you are ready to draw! You can use the end of a paperclip, the back of a pen or a bamboo skewer. Watch as your image transforms the dark layer, inviting the light back in! 

Kindness:  Be gentle with yourself the next time you experience a “dark” mood.  Try to remember your scratch-art process, and imagine that your mood is similar to a thick layer of darkness that can be moved and changed. 

Calm:  Take a few moments to think of a time when you noticed beauty in darkness.  A time when you felt safe, delighted, calm or in awe. It could be when you were star gazing,  roasting marshmallows on a camping trip, or when the night sky was lit up with fireworks. Once settled on a scene in your mind, reflect on how you felt.  Pause, and breathe into those feelings for 3 rounds of breath. Allow yourself to smile at the beauty created in darkness. The next time that you feel scared in the dark, remember that dark holds beauty too.  This might help soften the edges of the fear. 

Creativity: 

Reflect:  Have you ever been delighted by the color, texture, and smell of food cooking in the kitchen, or the incredible variety in a vibrant display at your local market? This delight is a true multi-sensory experience, and can pull us into the present moment. The food we choose to put into our body can nourish us, heal us, and bring us great joy.  Food can also be seen as a magnificent work of art. In its raw form, fruits and vegetables are beautiful living sculptures; the delicate seeded cup of a raspberry, the long rounded shape of an eggplant, or the lovely speckled skin of an Anjou pear. 

Create: Noticing Beauty in Our food. Printmaking with fruit and vegetables

We can come closer to the beauty in our food by using it in our art-making. We can become inspired by shapes and textures when we use food as a print-making tool.  For this exercise, you will need paper, paint (watered down tempera, watercolor or acrylic) and one kind of fruit/veggie. An apple cut in half when laid on it’s side can reveal it’s star, which makes a beautiful print, and if you use the end of a whole stalk of celery, you can reveal a rose shape! A halved lemon, orange or strawberry also works well. See what you have in the fridge that might not be needed for a recipe and start to really notice the beauty that food can offer us. When starting to print, apply one color of thinned paint on a pallet or paper plate.  Gently press your cut fruit or veggie into the paint, and then begin “stamping” on your paper! You can play here, repeating shapes into a pattern! This kind of patterned paper makes great gift-wrap, and can give you ideas for shapes to doodle in your next mindful doodle drawing! 

Kindness:  Practice eating in silence. When we eat in silence, we are not distracted by noise and conversation. We can sharpen our senses, and treat ourselves to the rich multi-sensory experience of our meal or even a snack.  First pause, and take in the food visually. Then close your eyes, and breathe in the smell of what you are about to eat. Slowly take that first bite, put your fork down and sit back. Notice the texture, taste and temperature of what is in your mouth. Chew slowly. Try to enjoy your entire meal in this way, enjoying it’s beauty and delight. 

Calm:  Orange Meditation inspired by Thich Nhat Hanh, in his book Your True Home

When we take the time to eat mindfully, we bring our mind and body together. From this state of true presence, we can experience an orange as a cherished piece of art. Begin by feeling the texture of the orange, noting that there is no other orange exactly like this one.  See the orange blossom, the rain and the sun that helped this orange to grow. See the farmer that harvested this fruit, and imagine the journey that brought the fruit to your table. Peel the orange, and smell it’s aroma bursting into the air. Put a section in your mouth and taste the sweetness of the juice. If you think you don’t have time to eat an orange like this, then what are you using that time for? Are you using your time to worry, or are you using your time to live? 

Creativity: Illustrating Balance

Reflect: What does Balance look like to you?  Perhaps you think immediately of shapes: squares, triangles and circles.  Balance in shapes influence and inspire sculpture and architecture all around us.  Maybe you think of see-saws, a house of cards, or a game of Jenga. Balance can also be found in nature, in measures and rhythms of opposites; day and night, the ebb and flow of the tide, or the opposing seasons of summer and winter. Nature relies on these opposing elements for balance and harmony.  How does balance feel in the rhythms of your own life? Is there more stress than joy? More work than play? More bad than good? How does this impact your overall well-being? Can you make room for both to exist in more equal measure. 

Create: The Chinese Symbol of Yin Yang 

Using the symbol above, try to draw your own version of a Yin Yang symbol. You can use a black pen or marker  on white paper. Notice the symbol’s shapes, and how the opposite colors of black and white visually create a feeling of balance. Once your symbol is complete, on another piece of paper, think of a list of things in your own life that bring joy, and a list of challenges, or things that bring you stress.  Notice which list is longer. How can you balance them out? Once complete, hang your Yin Yang symbol somewhere you can see it, as a reminder of this idea of balance. 

Kindness:  Creating a Pause - re-calibrating your emotional balance

With your Yin Yang symbol in mind, create time in your life every few weeks to pause, and reflect on your emotional balance. You will be able to move through life more harmoniously when balance is something you notice, and re-calibrate regularly. 

Calm: Checking in With Your Physical Balance

Our physical body can give us signals that our life is out of balance.  Stress can lead to headaches, feeling fatigued or irritable. Checking in with our physical balance can also shed some light on our emotional balance. When you are taking time to pause, and re-calibrate your emotional balance, try a balancing posture, and see what happens!  Start standing in a comfortable position feet hip-width distance apart. Place your hands on your hips and settle into your standing posture. Take a nice deep breath here. Start to shift your weight forward and backward. Move your weight to the balls of your feet as you breathe in, and then back on your heels as you breathe out.  Then, see if you can come all the way onto your toes, and balance up on your toes for a few rounds of breath. Try this a few times and see what happens. Next, come back to standing. Shift all of your weight into one leg and simply lift the opposite foot off the ground. If you feel balanced, close your eyes and see how this changes your balance. Repeat on the other side. What is your sense of balance like in your body? Did you feel wobbly? Or grounded and stable. Make note of your experiences. 

Creativity: Our Full Experience of Things

Reflect: What does the color red taste like? Does the color blue have a sound? When you think about the color green, what does it feel like? 

Create: Experiencing Color Beyond our Sense of Sight

When we think of color, most of us think of our visual experience of it. If we shift away from how we see color through our eyes, and shift into how we can experience it with our other senses, we can expand our experience of color in new and exciting ways. For this writing exercise, you need a sheet of paper and something to write with. Take a moment and think about the color blue.  Close your eyes, and really focus on this color.  What images come to mind? The ever changing hues of the ocean, the sky, a robin’s egg or blue raspberry slush. Once you have settled on a particular blue, try to imagine that you could taste that color.  What would it taste like? Sweet, salty, or sour? Maybe it tastes sweet like warm blue-berries in your mother’s blueberry muffins. Write down your first thoughts, and then shift to the sense of sound, touch and smell.  If you are having trouble, write out a template for yourself that could look like this: 

Blue tastes like __________________

And sounds like __________________

Blue smells like ___________________

And when I touch it, it feels ______________

You will find that once you begin to assign other senses to colors, your words turn into poetry! 

Kindness:  Our Full Experience of Those we Love

Bring to mind someone who is special to you.  Try this writing exercise using this person, instead of a color.  For example: My daughter feels warm and soft, like the ears of a puppy.  She smells like the summer sun, and sounds like running footsteps and laughter. If she had a flavor it would taste sweet like dark chocolate, and bright like a clementine. These short poems make a lovely gift! 

Calm: A Color to Shift Your Mood

When you are experiencing strong or difficult emotions, you can use this exercise to soothe the soul. This exercise can also be used to bring a spark of joy, boost your mood and inspire happiness or excitement.  Instead of writing it, you can walk through the steps in your mind. For example: Think of a color that you find calming, and experience it in your mind using all of your senses:  For Example: Yellow smells like buttercups in an open field, and tastes like lemon-drops. Yellow sounds like my grandmother humming as she hangs the laundry to dry. Yellow feels warm, like the sun washing over me on the first day of summer. 

This exercise is inspired by the children’s book  “The Black Book of Colors” by Menena Cottin and Rosana Faria. This beautiful book brings to light a blind child’s experience of colors.

Creativity: Our Favorite Animals

Reflect:  The relationship between human and animals is undeniable. Many of us are drawn to certain kinds of animals, and reflecting on this might help us gain insight into our deeper selves.  Throughout history, animals have become companions to humans, from hunting partners, to guide animals, emotional supports and of course, loving and comforting pets that coexist with us as members of a family.  

Create: If you were an animal, what would you be? 

Take a moment to ponder this question.  Many animals have qualities and traits that we relate to, and can help us understand ourselves in a new way.  For example, are you loyal and playful like a golden retriever? Perhaps you wish you were like a turtle that can retreat into its shell for protection, or like a bird that can build nests and experience the freedom of flight. Once you have identified the animal that you would like to be, take some notes on why. With your notes fresh in your mind, take out a piece of paper and begin to draw that animal. Maybe you connect to traits of a few different animals! Feel free to  create your own made-up animal if that would speak more authentically to you.  Use pictures as reference to help inspire your drawing! 

Kindness:  The relationship between humans and their pets

Having a pet is a tremendous gift.  Cats, dogs, hamsters, lizards, birds, even fish provide us with companionship and joy.  They offer us sensory experiences, as they have their own unique textures and smells that help us to be present.  Personality traits of animals can help us create bonds with our pets that are comforting and help us understand the importance of relationships; to love and care, and be cared for and loved. Some dog owners have reflected on the love and kindness shared between them; “My dog comforts me when I feel sad, and he is always doing something to make me laugh.  Another reported “ My dog gets nervous too, so we understand each other, when I am hurt or crying, he comes near me. “ “My dog is better than humans, you can tell him anything and he won’t tell anyone, he’s always there for me.” 

Calm: Connecting to your pet

Taking an intentional break from a stressful day to connect to your pet can be incredibly calming.  Furry animals can be wonderfully warm and soft.  Many pet owners say how soothing it is to cuddle up against the fur of their pet, or to simply stroke their dogs ears for example. Watching fish glide through the water for a few moments can be soothing too. Take a few moments to be present with your pets, and notice how these peaceful moments can change the way you feel. Stroke their fur, or simply observe their play. 

Pet Free? Try this exercise instead:

Find your softest, fuzziest blanket and put it in the dryer for a few minutes. When it comes out, wrap the warm soft blanket around you.  Allow the warmth to soften you into a more relaxed state. Imagine that the soft blanket is like a warm hug from a gentle bear. Rest here for a few moments. 

Day 24: Creativity, Kindness, and Calm Activity- A Circle of Protection

Learn: From the region of Scotland, the Gaelic language offers us a word that encapsulates something that we do not have a word for in our language. Today, we offer it to you as something to consider for yourselves.

Create: Circle of Protection in Movement

 Imagine that your hands are an invisible drawing tool.  You are going to create your own circle of protection! From a standing position, take a long inhale and stretch your arms up overhead as high as you can. Exhale keeping your arms stretched long, and let your arms come down by your sides, creating an arc. Next, reach your arms high, and slowly come into your version of a forward fold, keeping your arms outstretched. Lastly, stretch your arms out like wings, and slowly spin in a complete circle. Continue to think of ways that you can “draw” an invisible circle of protection all around yourself. It might feel like a twirling dance!  These fluid circular movements should feel good in your body. 

Kindness: Offer Someone a Caim

Is there someone in your life right now that could use this circle of protection? A personal Sanctuary? Think about sending them this Gaelic word as a spark of inspiration or hope. You can simply send it in an email, or make a card and write in on the inside. Of course, you could also illustrate what a Caim looks like in your imagination and give them this art as an offering. You are the artist here! The point is to share this word to one that needs it! 

Calm: Take a moment and re-read the definition of the word Caim silently to yourself. Next, close your eyes and imagine your invisible barrier that you created in movement. Imagine now that the invisible lines are visible to you in threads of golden light. Remember,  you can create your own circle of protection all around you in times of need.

Learn: In Victorian times, flowers held symbolic meanings, and were often used to send specific messages to others. Much like today, arrangements of flowers would be sent to communicate love, mourning, celebration or devotion. In Victorian times, certain flowers were  included to send messages of majesty, surmounting obstacles, courage, or grace. The Daffodil is defined as “New Beginnings” in Mandy Kirby’s “A Victorian Flower Dictionary.”  Kirby goes on to explain that: “ The lovely golden daffodil is a welcome, heart lifting sight, as it marks the end of winter and the beginning of a new season.” This bright joyful flower can also be seen as a symbol of resilience and hope.  What new beginnings lie ahead for you? 

Create: Constructing a paper daffodil is a wonderful way to celebrate its shape, and to reflect on its meaning.  The architecture of this flower helps us understand it as a flower of great resilience. The center trumpet shape gives it strength and can completely protect insects and its delicate fertilization process. The stem is incredibly sturdy, as it needs to support the beautiful yellow bloom through the unpredictable weather of Spring. To come even closer to this magnificent flower, it is useful to have real daffodils to observe while creating your paper versions.  If you do have access to real daffodils, take a moment to become in awe of their petals, their color, their fresh scent, and the strength of its stem. For this paper sculpture project, you will need: yellow construction paper, scissors, glue sticks and a pipe cleaner. Click Here for some step by step instructions! Enjoy!

Kindness: Once you are finished with your paper daffodil, think about who could use this bright, cheerful reminder of resilience, hope and new beginnings. A gift of art is one of the most thoughtful kinds.  Consider making a small bouquet of them, three would look beautiful together, and would bring brightness into any home! Of course, keep one for yourself so you can also continue to reflect on its meaning, and remember that you hold qualities of hope, resilience and brightness inside yourself. 

Calm: It can feel like a great relief to remember that we all hold the opportunity of new beginnings.  It is such a gift.  This opportunity welcomes positive change, and reminds us that hope can pull us out of our stuck places. New beginnings don’t have to be big milestones; graduations, birthdays, marriages or moving someplace new. Some of the most powerful beginnings are created in the small, quiet moments of our daily lives. Every day is a new beginning.  Every hour, and every moment offers us the chance to begin again. Take a moment to soak this in. For 5 rounds of breath, breathe in “New beginnings” breathe out “Relief.” 

Be Inspired: E.E. Cummings wrote about love in his poem titled “I carry your heart with me (i carry it in)”  The last stanza of the poem is offered to you here: 

here is the deepest secret nobody knows

(here is the root of the root and the bud of the bud

and the sky of the sky of a tree called life; which grows

higher than soul can hope or mind can hide)

and this is the wonder that's keeping the stars apart

i carry your heart(i carry it in my heart)

Create: Drawing all the hearts you carry in your heart:

With a fresh sheet of paper and some markers, draw a heart with your favorite color that fills up the page.  Make the outside edges of the heart almost touch the edges of the paper. Now, take a moment to think about all of the people in your life that you love. Write them down. Now, begin to fill the inside of your heart with other hearts that represent these people. You can choose colors that you think of when you are reminded of these people, or you can write their names in them.  You can also choose to make hearts of different sizes to represent the amount of space they occupy in your heart. If you feel inspired to go further, you can bring elements of the poem into your drawing, buds, roots, the sky and the stars would all enhance your drawing and bring it to a deeper meaning. Be inspired, and have fun!

Kindness and Calm: Loving Kindness Meditation:  Say these lines silently to yourself: 

May I be Safe

May I be Happy

May I be Healthy

May I be Free from inner and outer harm

May my Heart be filled with compassion and wisdom

Now, think of someone you want to send loving kindness to, and repeat the meditation, this time replacing the beginning with “May You” instead of “May I” 

Next, imagine that you are sending loving kindness outward to your community or to the world. This time replace the first part with “May We.”

A loving kindness meditation can be a powerful experience that can bring you calm, comfort and love all while sending positive messages outward. In doing this, you are sending love to yourself first, as a reminder that when you are filled with love, you can radiate love. In sending loving kindness to a specific individual, you are identifying someone you feel can use this message and so bringing that person closer to your heart.  Lastly, you are remembering the bigger picture, the world community, and gaining perspective on the idea that we all need love and kindness. All will stand to benefit! 

Remember: When you are feeling run down, stressed out or depleted, you are more likely to be irritable and unavailable to those around you.  This is why it is incredibly important to “Fill Your Cup” first. When you are cared for, rested and feeling great, you can show up fully and be your best self to others in your life. When your cup is full, you can fill the cups of others, bringing them strength and happiness. 

Create: Decorate a cup to represent You! 

This exercise will be a visual representation of your “cup.” First, you will need a cup that can be decorated - plastic or paper will be perfect. You can use markers on a paper cup, or sharpie or oil pastel on plastic.  If you want to embellish more, you can use decorative paper, magazine, wrapping paper or stickers! Be sure to put your name on it somewhere. 

Kindness: Fill Your Cup! 

Cut strips of paper that you can write things on to fill your cup with. These things can include your favorite self care strategies, your best strengths, or compliments to yourself. Begin with writing at least 3 things for yourself. Fold the paper, and place them inside your cup. Next, invite others to create cups of their own. While sitting together,  write down things on strips of paper to put into their cups! Think of their strengths, and include kind compliments. Invite others to do the same.  Encourage those doing this with you to include at least one strip for everyone. It is fun to watch your cup and those of others fill up!

Calm: “Drink” from your cup!

When everyone is finished, and all the cups are full of paper strips, spend time together reading all of the messages inside. When you read the messages inside, it is an act of “drinking from your cup” to feel filled up and nourished. Notice how you feel when you open them and read them.  Hopefully, each message will make you feel warm, loved and joyful. Place this cup somewhere that you can see it often, and when you are feeling overwhelmed, you can always drink from your cup!

Day 28: Creativity, Kindness, and Calm Activity - Sweet Sleep

Learn: Sleep is incredibly important for our immunity, our growth and development, and our overall emotional well-being.  While we are asleep, our body is hard at work restoring and refueling, so we can operate to our fullest capacity.  Many people struggle with sleep, especially when under stress. Children especially, can have trouble falling asleep, staying asleep, or getting deep restful sleep. Bedtime is an important transition from day into night. It involves letting go of the day, so the mind can rest.  This transition can go more smoothly if we prepare for it.  Some simple bedtime activities can help. 

Create: “Bad Be Gone” - Sleepytime Mist 

Using a clean spray bottle, or a travel sized spritz bottle, you are going to create your own sweet smelling bedtime mist!   Using colored construction paper, create a label for your mist.   Think about what gets in the way of your sleep. Is it stress? worry, or fear? Make a label that will help clear these thoughts away: “Stress Away” “Worry Release” or “Fear Disappear.” The label can also include something to invite in like “Sweet Dreams” or “Calm Mind.” The idea here is to imagine that as you lightly spray your pillow, blankets, and stuffed animals, all of the negative things from the day will be cleared away.  You can spray the closet, and under the bed if those are areas that give you troubling thoughts at night.

Essential Oils: A calming aroma will enhance your bedtime spray.  It is important to choose a scent that is calming to you.  Lavender, cedarwood, or sweet orange can be calming. Your sleepytime mist should smell good to you! If using a travel size mister, 5 drops should be enough. A larger spray bottle (8oz. Or more) you can use 8-10 drops.

** If you don’t have essential oils, adjust the temperature of your water to suit your needs: Warm or cool water can help settle, depending on your preferences.

Kindness: Bedtime Journal

Treat yourself to some positive bedtime preparation by keeping a journal at your bedside.  Before you turn off the lights, write a few things down to help clear your mind. You can use the journal to write down your worries, or a list of things that were stressful or hard. Next, shift your focus to the positive. Try to write down 3 things you are grateful for, something good that happened in your day, or an act of kindness. As you close the journal and put it away, imagine that what you wrote down is  safe inside the journal, and they no longer need to occupy space in your mind. What is left, is a cleared space for restful sleep! You can imagine that clearned space is now a freshly weeded garden, a wide open field, or a big, expansive blue sky. 

Calm: I am Safe, My mind is Calm. 

Now that the lights are out, your thoughts are tucked away in your journal, and you have used your bedtime spray, you can focus on finding comfort. Move your body around until you find a spot where you can really sink into the bed. Allow your head to sink into the pillow. Feel your body relax.  Repeat the following to yourself:  “I am safe, my mind is calm.”

Reflect: Everything Has A Story

Our world is overflowing with things to spark our curiosity.  These things are big and small; like the formation of clouds, art and music, machines, or outer space. Smaller things that fill our daily lives; utensils, clothing, paper, cell phones and toasters.  Each of these things has a story.  As we grow up, we sometimes lose our sense of curiosity.  Having a child-like sense of wonder is an amazing way to engage with the world. Wonder inspires us to ask questions and discover new things. In becoming curious, we can gain a richer, deeper understanding of the world, the people in it, and the things that surround us every day. A deeper understanding can help us feel more connected to the world, more inspired, and more fully alive.

Create: Asking Questions and Seeking Information. Writing Down Stories. 

With access to the internet, we have the luxury of information at our fingertips.  Take a moment to look around you at the everyday objects in the room. Settle on one of them that seems interesting. On a piece of paper, write down the object.  Underneath its name, start to formulate a few questions.  For example: Object: Scotch Tape. Questions: When was it first used? What kind of glue/adhesive makes it so sticky? When you have a few questions, search the internet!  See what you can find. With a bit of information found, you can begin to write or tell the object’s story. Once you have tried this with an everyday object, you can expand to something larger.  Ask yourself: What have I always been curious about? 

Kindness: To Understand is to Love

This writing exercise can also be done with friends and family. In becoming curious about the people around you, you can develop a new understanding of who they are, adding a deeper layer of meaning to your relationship. Do you have a friend that you love being around, but you don’t know where they are from? You can ask yourself: What is the story that brought you and your friend together? What makes your friend unique and special? What traditions and holidays do they celebrate? What are their talents and strengths? You can pretend that you are a reporter conducting an interview, and ask them directly.  If you don’t want to write down their responses, you can record their voice with their permission! A sound recording will make this exercise more special.  You can keep their story for years to come! 

Calm: I am Unique and Special

There is only one you in the world, and only you can offer the world your unique gifts. Now it is time to practice some self-inquiry!   Write down your name on a piece of paper.  Ask yourself some questions; “Where do I get my red hair from?” “What is the meaning of my first name?” “How many people in my family are left handed?” “How many generations of artists are there? Is that where my creativity comes from?” You can interview family members in search of information related to these questions. When you have learned something new, write it down! Sit quietly for a few moments with both hands over your heart, and say to yourself; Breathing in: “I am unique and special” Breathing out: “There is only one me in the world!”

“Change is the only constant in life”

-Heraclitus

Reflect: As the greek philosopher Heraclitus reminds us; change happens all around us, all the time. Change is about endings and beginnings, and brings with it both losses and gains. When change impacts us directly, it can be filled with a mixture of emotions: discomfort, excitement, fear and growth. Some of us have no problem taking the leap, while others hesitate, needing time to grieve, reflect and process before feeling ready to move forward. What kinds of changes are you facing? 

Create: Building a Bridge

In times of change, it can be helpful to imagine a bridge that will support you in your transition.  Bridges are built over obstacles; water, ravines, and unsteady ground to help people get across to their destination safely. If your change is a big one, like moving or navigating significant family changes, it will be important to make your bridge strong, perhaps really wide and made of steel.  Maybe this change is one you have faced before but you still need support; like leaving your friends at the end of the school year. In that case, perhaps what you need is a sturdy foot bridge to support you. On a piece of blank paper, it is time to start building your bridge!. The first step is to name the change, and write that somewhere on your paper. Then write on one side what you are leaving, and on the other side, where you are going. Take a moment to visualize what you need in your bridge.  What kinds of materials will you use? What shape is it? Next, imagine if there is anyone or anything you would like to take with you as you cross the bridge. A supportive friend or family member, a favorite comfort item or object that is meaningful to you. To expand on this activity, you can use your drawing as a plan for a 3-D bridge that you build out of found objects! 

Kindness: Softening the natural urge to resist

When change comes, there is often resistance.  This is where your bridge can be really useful. Since your bridge is your design,  and you have thought about your needs to make a safe crossing, you can begin to trust that your bridge will support you. Once you begin to trust your bridge and yourself, you can begin to relax a bit as you begin your journey to the other side. Building trust in this process of change is a great act of kindness you can give yourself. 

Calm: Take in the View! 

As you visualize yourself crossing your bridge, imagine that you pause in the middle, and look out at the view. Standing in the middle of a bridge is a unique experience, and can help you gain perspective on what it is like to be in the “middle.” It can offer you a beautiful and expansive view, and also feel vulnerable and a bit scary too. This is okay.  It is important to know that this is all part of what comes with change. As you make your way across, you can trust that you will feel relief on the other side, where you will once again reach solid ground!