Vision

Do you surround yourself with inspiration? Are reminders of your goals staring you in the face when you wake up, when you head out the door? What would happen if they were that close? What would happen if you were constantly reminded of where you want to go in this life, and how you're going to get there? I wouldn't think of traveling to somewhere unknown without a map (or my gps) in tow. So what if we map out what our dreams look like so that we end up at our destination-not lost forever.

 

 Vision boards can be a great tool for getting back in touch with what our goals are and where we are headed. The act of creating them should be meditative, soothing and almost therapeautic, as you find images and words that resonate you with. Then when you have finalized it (for the time being), you can hang it as a constant reminder of where you are and where you would like to go. And of course because we are fluid, and our goals and dreams are ever changing it's important to create new vision boards to serve those changed desires.

Making a vision board is easy

1. Gather a large piece of construction or any other "heavy" paper
2. Find a bunch of magazines (from a variety of genres. Beauty, travel, food, you name it!
3. In a peaceful place scour the magazines for words and images that resonate with you and cut them out
4. arrange the images and phrases on the paper and use good ol' glue or modpodge to adhere them
5. Hang in a prominant place to be forever reminded of where you are heading

I surround my desk with vision boards of past and present

 

 

Have you ever made a vision board? How has it helped you? Care to share?

Eating Meditation

Everyday we eat. Sometimes we think about it. Sometimes we don't. Sometimes we savor, sometimes we tune it all out in front of the TV or computer. Like breathing or walking, this is an activity that can be brought to a new level by a simple meditation. As a holiday that centers around food, as well as family & friends, approaches, I thought today would be a great day to share a simple eating meditation. Pick one of your next meals, probably one you eat alone for your first try, and see what new feelings and clarity comes through!

• To start eating meditation, place your food in front of you and sit quietly.
• Reflect on the source of the food and recite any simple prayer of gratitude that comes naturally. It can be as simple as "I am thankful for this meal in front of me." Then be still for a few moments.
• Look carefully at the food. Be aware of your body and feelings of hunger, how your feel about putting this particular food into your body at this moment.
• Notice the smell of the food and any pleasant feeling associated with it.
  
• Initially chew more slowly than usual. Notice the burst of flavor that comes after you take the first bite. Keep chewing slowly. What happens to the taste sensations as you keep chewing?
• Be aware of the intention to swallow the food. Also, notice if there is an intention to take more food even though you might still have some in your mouth.
• Notice if you feel hurried and try not to even load your fork or chopsticks until you are done swallowing the last bite.
• Stay aware of the taste and what happens to it as you keep chewing. You can label the sensations as salty, sweet, sour, hot, and so on.
• Also, notice if there is any difference in the intensity of the taste depending upon whether you are breathing in or breathing out. You don't have to remember all that, mainly remember 1) chew well, 2) taste, 3) notice swallowing 4) and remember to Pause 5) and Breathe for a moment before the next bite. Continue with this same mindful attention to everything you eat until you come to the end.
• As you near the end, pay attention to the signals from your stomach and your tongue & eyes as you approach the point of being full. Notice how these signals can be at odds with each other. Stomach may say you are full while the tongue and eyes want more.
• Finally, after your last bite, slide your plate a few inches away and just sit very still for 5 to 10 minutes. Notice your breath going in and out your nostrils. Feel the energy or subtle vibrations in your stomach, head, arms or hands. Now you should be able to really feel how that food makes you feel short term.
  

Take in any emotions, learn from them, and carry on with your day. Happy eating!

Have you ever done an eating meditation?

Take care

By: Steph Horton

Body image & inner-confidence change throughout the different stages of life, but that doesn't mean we don't have control. In fact, the tighter we hold onto the reigns of our self-perception, the more gracefully we will transition into new life-chapters.

People of all ages can relate to this. From the boy entering his first year in high school to the woman who is about to have her first child - our perception of ourselves will either give us strength and confidence to move forward or it will hinder us and make us feel anxious about the road ahead.

This is why we must take care of our self-image, much like we take care of our most precious possessions. It's often something that is overlooked - especially when life is so busy with work, family, events, obligations. I propose that it's time to start taking the time to give special attention to our relationship with ourselves.

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Here are a few things I believe you can do to strengthen the friendship you have with yourself, and in turn, make life just a little easier:

1. Meditation - Sit still in a quiet, comfortable room and just listen to the sounds around you. Turn off your phone. Turn off your computer and your TV. Turn off your mind. Eventually, your inner voice will emerge and it will likely reveal something that has been causing you pain at some level. Acknowledge this thought, listen to yourself, but then allow yourself to move on through each and every thought until your mind is finally quiet. Once you reach that point (however many sessions that may take), give in to the silence and simply enjoy it. You'll come out of it feeling refreshed and recharged.

photo source

2. Physical Activity - Pick your favorite way to move - whether it's dancing, walking, running, swimming, yoga - whatever - and do it! Even just for 10 minutes. It's a great way to get rid of stress and and a nice way to get some "me-time" in.

3. Hobbies - What relaxes you? Do you like to cook? Pick a new recipe and have at it! How about reading? I'm sure there's a new book you've had your eye on. Whatever you do for fun, take at least one hour this week to indulge a little in your favorite hobby.

These are just a few words that will hopefully inspire you to listen to yourself and remember that you are worth the special attention. Be well and enjoy the day.