According to the most recent statistics offered by the American Heart Association, one in three American adults has one or more types of cardiovascular disease (high blood pressure, angina, heart attack history, heart failure and/or stroke). Over half of these individuals are under the age of 60. I personally find this information shocking and saddening. Heart disease is largely a disease of lifestyle choice – choices we make on a day-to-day basis culminating over time. The amount of suffering for these individuals and those who care about them cannot be measured.
Our culture has not been set up to combat this disease effectively. Reliance upon extreme measures (surgery and drugs) remain the norm and well-supported by current health plans, while remedies which have been proven to be the most effective (diet and exercise changes) remain ignored and unsupported in our culture.
There has been a call to step forward and begin to take responsibility as a nation on many levels. Our health is just one area which can make a profound difference and have a powerful ripple effect nation-wide – stemming from our personal sphere of family, friends and co-workers to a more national level of insurance policies, health care plans, and the medical and food industries.
Begin with small, powerful changes to improve your heart health. The shift that can happen for you is beyond transformational. It requires simple steps, but it can be difficult to implement within the context of one’s day-to-day life. This is where support from your health providers, family members, a personal trainer and various communities becomes essential. As a friend of mine says, “Together, we can do better.”

* Move a little bit every day: Park further away, take an after dinner stroll for 10 minutes, take the stairs instead of the elevator, enlist the help of a personal trainer. 30 minutes a day or more. It doesn’t have to be all at once! Alternatively,use a pedometer to keep track of how many steps you take in a day – aim for 10,000!
* Eat Your Greens! Green foods are powerful heart protectors. They are full of fiber, antioxidants and are low in calories, helping to shed excess weight. I have written much about greens and different ways to get them into one’s daily diet. A great book to get started is Greens, Glorious Greens.
* Reduce Meat Consumption: The frequency of and quality of our animal food consumption
in this country is not supportive for the health for our bodies or the planet. If you have cardiovascular disease, multiple sources of research point to the benefit or reducing or eliminating consumption of beef, pork, and even chicken from your diet. Traditional cultures with low risk of disease use animal foods as a condiment and flavoring rather than a main course. Try eating a vegetarian diet 50% of the time (or more) and reserving meat for special occasions. There are many ways to do this that can be satisfying, nutritionally-sound, and even decadent! The work of T. Colin Campbell, Dean Ornish, and John McDougall may be of interest to you. Also, take a vegetarian cooking class to learn more about how lovely meat-free eating can be!

* Stop Smoking: If you are a smoker, quitting smoking alone will radically improve your health. Do what you can to kick butt, being certain to implement stress-reduction techniques to help you stay smoke-free for the rest of your life.

* Bring in Reinforcements for Those Weak Spots: I have found in my practice that many people are diligent about one aspect of their health, but struggle with others. The expert dieter has a heck of a time sticking to an exercise regimen and the exercise enthusiasts struggle to keep their food streamlined. Regardless of your preference, it’s likely that you struggle with work-life balance, emotional nourishment, and adequate restoration. All these factors play into restoring your heart health. Reach out to those around you for support. If you need additional help, hiring a health professional or personal trainer to facilitate this transition can be a richly rewarding and empowering experience.

Thanksgiving is about harvest and gratitude. We each contain many gifts which are the fruits of our experiences here on earth. Some are easy to reach — theya re inherent gifts and talents that come easy to us. Others we have access to but were grown through great challenges and labors. We also have high hanging fruits — talents and attributes we know are within us but feel difficult to reach at times.

What are some of your low-hanging fruits? You easy-to-pick, lush berries that are the effortless talents of your uniqueness?

What gifts have you been given as a result of challenges and hardships you have faced? These fruits are often very important to look at and acknowledge, for they counter the difficulties you experienced in growing them.
Finally, what attributes do you have that feel just out of reach or require greater effort to access? These fruits often inspire us to grow and stretch forward, to evolve to our highest self. They may be what we have always wanted and hoped for ourselves but do not reach for because they take a little extra effort.

Take a moment to write down all your fruits — low-hanging, hard won, and hard to reach. Be grateful for that which comes easy to you, the fruits of your more labourous adventures and the fruits which inspire you to stretch and grow to greater heights. These gifts are unique to you; they are your treasures to use and share as you please. This exercise can bring an awareness of the abundant gifts and talents you possess, the rewards for life’s struggles, and inspiration to grow into your best self in the upcoming year.

Humans descended from hunter-gatherer communities. In many ways, we have deviated far from our ancestors and in many ways we are better for it. However, there are certain aspects to hunter-gatherer culture that have been lost to the modernism of our time.

Turning back to some of the key survival skills of ancient times will not only improve our health, but our quality of life. Our body is as ancient as it was thousands of years ago; it’s needs are not so different.

Try thinking of life more on these terms for a spell and see how it can shift both your perspective and your satisfaction…

Hunt for greens – these essential foods offer so much to our body and ideally would make up a large part of our overall diet. Every day I ask – how can I fit greens in here?  Which ways can I sneak greens in? Add fresh salad greens to your sandwiches, utilize heartier winter greens in scrambles, stews, sauces, and as side dishes.

Hunt for Quality – Unfortunately, in modern times quality IS something you need to hunt for. It’s easier to stop by the corner market or grocery store and pick up a pre-packaged sandwich from 4 states away, but by taking the time to hunt for quality now, you give yourself far more extra time in the future that would be spent hunting down a good doctor later.  Quality meals offer greater nutrients to allow our bodies to more effectively navigate through our modern lifestyle with energy, vigor, good health and immunoprosperity.

What is quality? Fresh is quality. Choose locally grown and made whenever possible. Unrefined is quality. The closer it looks to how it was on the farm or ranch the better. The less packaging on your food the better. The fewer ingredients…you got it!…the better.

Where to find quality? The first place is in your kitchen. Make it yourself. Pick it up at your local farmer’s market. Many markets have closed for the winter; so choose what is on sale at your grocery store; it is often in season and grown closer to home. Choose grocery stores which offer the greatest variety of locally grown and/or organic produce. These choices consistently offer more nutrition per square bite than conventionally grown foods from far away.

Gather Community – Human beings are social creatures. It is embedded within us to unite in small, tribal communities. Modern culture has encouraged isolation and singular family units, increasing the stress and strain of modern survival. Reach out to those who are supportive of what you do and who you are.Stay connected to loved ones a bit more. Don’t be ashamed or afraid to ask for support and assistance; doing so allows your loved ones to give you a great gift from the heart.  Associate with groups who can support you and who have similar goals and/or challenges — play groups, single mother groups, vegetarian groups, running groups, etc. Look for the commonality within the groups you are already a part of (by choice or not) and seek to both hear and understand your voice and theirs.

Gather Joy - “All work and no play makes Johnny a dull boy“ I often think of this when I get caught up in diligent responsibility and find myself running ragged on the wheels of productive momentum. Historically, when the sun went down, so did we. Biologically, this still is the case. Hormonal changes occur within us when daylight turns to dark. We negate this effect with caffeine, stimulants, food, and other external solutions to keep us going and going and going until we wear thin or crash from overexertion. If you find yourself stressed and strained under the monumental tasks in your life, take a moment to restore. FInd something that truly energzes you and gives you joy; zoning out in front of TiVo is not restorative to your soul! If you have difficulty thinking of anything, notice what occurs in your life which lifts your heart. It may be as simple as a bunch of daisies, a sunset, walking in the rain or cozying up to a cup of tea in front of the fire. The most restorative of pleasures are often the simplest.

Doing just these four things over the next 30 days will dramatically improve your health and well-being as we enter one of the most stressful times of the year. I encourage you to embrace the above concepts with me and note the difference in your life and holiday.

Please report how it goes for you! I’d love to hear your thoughts and experiences with this concept.

When I was 17, I sat down and wrote what I wanted my life to turn out like. I envisioned how I would be as an adult. I don’t recall much of what I have written now. I know there was a desire to exercise for the sheer joy of feeling my body move, coming to peace with food and ending my then-daily struggle with overeating. I knew how to garden. I envisioned sunlight, joy, and having a career in nutrition, which was my passion. I put the paper away in my hope chest. It was 1996.

Fast forward to 2004.

I am divorcing my husband and moving to a new apartment because of a mold issue in the basement unit I am in. I have just started my business after graduating from Bastyr University with a  degree in Nutrition and a minor in Exercise Science. While packing, I stumble across a piece of paper I had written when I was 17.  As I read it, I recall my heart swelling with both awe and joy — these ideas I had fantasized for myself so long ago were mostly a reality now! I was about 80% there (but still did not know how to garden). It was absolutely amazing.

That was my first conscious realization of the power of manifestation, or to the power behind making a Magic List. I have since utilized this tool to bring forth more of what I want in my world and do so now with greater intention. I am in a place now where I am devoting time to learning to garden, delving more into herbs and healing plants and spending daily efforts becoming that strong, self-assured woman that seemed so far out of reach when I was a teenager. Having completed many of my goals in this fashion, my lists these days delve into deepening existing accomplishments, tinkering with mastery of new skills (how do I make compost?), and drawing people into my life who embody the kinds of relationships and associations I want to cultivate in my world.

This is an exercise I like to do with my clients as well. It takes many forms, from writing a specific goal list embedded with emotion and intention to free-flow creative writing on how one would choose to live life if there were no limitations and total support.

To make your own magic list, you can refer to the article behind this link (from Oprah Magazine) or sit down in a quiet space and write what you most want from this world. It is especially important when doing this exercise that you hold no limits or judgments on your desires. This is “play” in a sense — all there is is possibility and wild imagination. Your subconscious mind cannot tell the difference between what your eyes see outward and what you tell yourself in your internal world.  So if you tell yourself that you want to learn to garden, take up piano, have a relationship with a partner that is loving, honest, and is wickedly talented in the kitchen your subconscious mind will say — “Okay! Let’s make that work!” Likewise, if you tell yourself you are fat, stupid, and there is never enough money your subconscious brain will find ways to validate that experience for you. You will bring people into your life who are patronizing and do not respect you, weight loss will be non-existent and unexpected financial crises will show up as your subconscious mind says, “Okay! Let’s make that work!”

But that is another post.

As you write your list or tell your story of your life in the future, notice the sensations that crop up in your body. There should be a sensation of excitement, moving forward, reaching for your future. Fear, hesitation and disbelief are counterproductive and will not create what you want. Fluffy, superficial goals will remain unfulfilled, because your soul is not fluffy nor superficial and you were not put on this planet to do superficial things.  When you create a life of intention and live your passion, you create positive energy that emanates from you and attracts more of what feeds you. It is a classic positive feedback loop. We have all met someone with sparkling eyes, a dazzling smile and radiant energy that drew us in and captivated us. This is available to each and every one of us. Write of the things which excite you, pull you forward, and stimulate the small voice within to say, “Yes! This is what I want!”

Then put it away.

It is not your list to agonize over, to diligently check off when a task is accomplished. It is not something for the conscious mind to tinker with. Set the paper aside, bury it in the backyard, put it in an envelope at the back of your underwear drawer. Your subconscious mind will have embedded these instructions and seek to make them so.

If all this seems too far-fetched for you and you are rolling your eyes at me, then please do not do this exercise. You will simply prove your inner skeptic right.  If you have an inkling of hope or inspiration, go for it. You may be surprised!

To the skeptic – write down 2-3 things that you want to get out of the remainder of 2008. An extra $200, a new phone, getting to work on time instead of 5 minutes late or a solution to those nagging skin splints. Put it away and look at it again in January of 2009.  Just to see.

Having just began my third decade on this planet, I have sat down to write some new magic lists. Now that I have the experience of seeing the power behind this exercise, all I have to do now is sit back and watch the magic unfold.

For More Information:

Beck, Marta. The Truth about Magic Lists. Oprah magazine online

Vicente, Mark. Chasse, Becky, dirs. What The Bleep Do We Know!? Perf. Marlee Matlin and Elaine Hendrix 2004. DVD

Wolf, Fred Allen. Mind Into Matter: A New Alchemy of Science and Spirit Moment Point Press, 2000

At VIBRANCE, it is all about small changes. Small changes are the foundation of success and building upon small successes creates powerful transformation in relatively brief periods of time. The body is always striving for health, often all it needs is to be given an opportunity to heal.
Whether you are in fine shape or struggling with chronic health issues, the following 30 things can improve your life by allowing you greater nutrition, less stress, more energy and overall happiness. Try these 30 small changes out and see just how quickly your energy, mood, and productivity can shift! Let me know how these changes work for you!

1. Drink More Water – most of us are dehydrated. Drink until your urine runs clear.
2. Eat More Greens! Aim for at least one serving a day
3. Get Some Fresh Air – we are indoors far too much. And while you are at it…
4. BREATHE! Consciously. Deeply. And often.
5. Express Yourself Creatively! If you don’t think yourslef creative, ask someone who knows you well how you are creative.
6. Visit Your Local Farmer’s Market – get the freshest produce, support your local economy, and see firsthand how your dollar makes a difference.
7. Laugh More – rent a comedy, see a good friend, get tickled!
8. Eat a Meal Slowly – this can singlehandedly shift everything.
9. Create Community – join a team, a knitting group, or come home early and spend more time with family.
10. Let Go of an Old Grudge – and watch your energy blossom!
11. Try a New Vegetable — it may just revolutionize your kitchen…
12. Cut back on your biggest vice by 50% — and put the money you save from those unpurchased lattes, cookies, or cigarettes into a splurge fund…
13. Go on a 5 Day Cleanse – it doesn’t have to be extreme to benefit!
14. Give More Hugs and get more in return!
15. Express Your Gratitude Out Loud and often.
16. Take An Epsom Salt Bath to relax, soothe tired, achy muscles and pamper yourself.
17. Walk at least 10 minutes a Day - a great practice to start the morning or finish an evening, it allows time for intention, reflection, and also fulfills that fresh air requirement.
18. Make a List of things that make you happy. Refer to it often.
19. Sing Loudly. And Badly. Singing, no matter how tone deaf you may be, can shift moods and energy levels in less than 60 seconds. If you find yourself too judgmental of the sound of your voice, try humming instead.
20. Get More Sleep – wherever you can, however you can. I’m willing to bet you need it.
21. Just Say No. Most of us are overscheduled. Say no at least once more per week, even if you have the time to say yes.
22. Stretch. Most of us have tight muscles from extercise, stress, or even sitting all day! Stretch what is stiff, adn get a massage if you need to. A loose body allows energy to flow…
23. Have Some Berries. Seriously. They are amazing.
24. Procrastinate Less – and instantly have less stress and a greater sense of accomplishment!
25. Take a Multivitamin. Our food quality and food choices simply do not give us what we need. take one appropriate for your gender and stage of life.
26. Eat 10 fewer meals made by someone you don’t know (ie – take out, convenience, fast food, etc.).
27. Improve Your Environment – clean your home, workspace, or add something to either place that will make you feel better while you are there.
28. Associate With Those Who Inspire – spend a little more time with people who support, encourage, and inspire you. These are the people you want MORE of in your life.
29. Own it – take responsibility for your part in your life. It isn’t about blame or shame, it’s about giving you the power to change the course of an unsatisfying situation. If you’ve “done wrong” in some way, owning that gives you the freedom and awareness to amend the situation and choose differently in the future.
30. Eat Breakfast Daily – breakfast eaters weigh less, have lower cholesterol and blood pressure, more energy and better moods.

Here we are in the last stretch of winter. Motivation is at an all time low – I can feel it and so can my colleagues and clients. Spring is just around the corner, but right now it feels as though we are sitting in the darkest hour before the dawn (nevermind those extra 3 minutes of sunlight per day).

With patience thin and cold winds blowing, it’s hard to get out of bed and face the gym or lace your running shoes. Excuses are numerous, but taking control of your lifestyle and moving through this last patch of winter maintaining or increasing your activity levels will leave you with greater energy, a better body, and a feeling of accomplishment that outshines staying in bed or cuddling up to a bowl of ice cream!

Here are some tips for beating the Winter Workout Blahs:

• Don’t Go It Alone: Get a partner or a trainer to help you out! I’m currently boosting my workouts by running with a friend and doing exercise videos in my basement. Find a friend or colleague to go walking with during the day, after work, or on weekends. Or hire a personal trainer for a hard-core, body-changing workout several times a week. Having someone else to exercise with will hold you accountable when excuses mount and motivation wanes!
• Bring It Indoors: Yoga and gym classes may be more your cup of tea when the weather is cold and wet. If you want something that doesn’t feel like exercise, classes like belly dancing, hip hop, salsa, swing, rock climbing and martial arts are offered through community colleges and local businesses.
• Turn Your Home into Your Gym: For a small subset of the population, exercising at home is the only way to go. Purchase someone else’s unused treadmill, exercise bike, or weight set and do it yourself! Rent exercise videos to keep variety up for both mental and physical benefits. No athlete’s foot, no gym class flashbacks, and clean up is a snap!
• Break it Up into Pieces: If time is a factor, break it up into little pieces. Get off a bus stop earlier than usual, or utilize half your lunch break for walking outside with a coworker. Sneak in extra steps – wear a pedometer for inspiration and motivation to keep going!

I had the great pleasure of spending my holiday learning how to meditate. Meditation has been on my list of to-do’s for a few years now, but I felt uncomfortable trying and thought I couldn’t “do it right”. My brain would never calm down, I felt awkward and silly, and wasn’t quite sure how sitting and listening to my inner chatter was going to give me clarity, insight and peace.

After several positive testimonials, I decided to give myself a crash course in meditation by attending a Vipassana retreat in Onalaska, WA. For 10 days I sat and meditated, mostly in silence, with periodic breaks for delicious, wholesome food and walking on the retreat grounds. My rationale was 1) I can’t procrastinate or escape if I’m at a retreat, 2) 90-100 hours should be enough time to get comfortable with it, and 3) the quiet time and introspection were in dire need at that moment.

So off I went!

I cannot really describe what occurred, or how it occurred, but I can tell you that one does not leave such a retreat the same person who arrived. 10 days of mediation takes great effort, its true, but the profound rewards of attentiveness, awareness, and clarity are given without conscious struggle or effort. Your objective is to sit and observe, and through this process you somehow release attachments and struggles to emotions, ideas, and expectations. It’s as though you distract yourself with the meditation process while someone else cleans house (or head, as the case may be). I left knowing I had changed, but not knowing just how I had changed.

In the few weeks since my return to civilization, I have observed the following; I am more calm and accepting of the world around me – traffic, people, weather (the cold bothers me less, Mom!); I have greater faith in the unfolding process of my life, and I hear things I did not hear before such as inflection in tone and that which is unsaid. I am less afraid to be straightforward with my opinions, thoughts, and feelings. I feel more comfortable with who I am, even if others are not.

I might be more daring. I might be less hog-tied by uncertainty. That is not to say I am fearless – but now I know in my gut that it’s a passing phase. It will come up, show its face, and fade away, just like all other emotions and experiences in human existence.

Vipassana, or insight meditation, trains the subconscious mind to accept the impermanence of all things. We can consciously observe and accept that everything changes and nothing is forever but for some reason we still become attached or repelled to ideas, thoughts and habit patterns that, according to Buddhist philosophy, only lead to pain and suffering. Something we want doesn’t pan out, something we did not expect throws us for a loop – these things simply occur; our reaction to them is what ignites unpleasant feelings in our body or mind. Vipassana meditation is reported to alleviate suffering through developing a deeper understanding of the temporary nature of all things through simple observation of the body.

Of course, 10 days does not a Buddha make. While I’m not walking around enlightened, I can report that if I do get irked at traffic or burned rice it doesn’t last as long. Interactions with others that would normally upset me (rude strangers, for instance) don’t phase me. I can more clearly see how my own thought patterns can lead me to unpleasantness, and I’m less likely to fall down the rabbit hole after them.

If you are interested in exploring Vipassana mediation, retreats are available all over the world. The centers are run by donation only so that everyone can have access to the benefits of a calm, equanimous mind. For more information, contact me or visit the National Vipassana Website at http://www.dhamma.org/

Holidays and the New Year can be a difficult time for many people. For some, behind forced cheer, bright lights, and bold resolutions of improvement and progress lie great fear and sadness. Remembering loved ones who have passed, regretting choices made or experiencing fear of the future can dampen our spirits. Nature is dormant, days are darker, our bodies have less energy, yet culture pushes us forward, refusing to utilize these winter months for reflection and restoration by emphasizing cheer, merriment, lights, parties, and determined goals of betterment and growth.

These things are not inherently negative – quite the contrary (I’m a big believer in cheer!) – but there is a time and place for everything. In nature, a cycle of growth and progress is followed by harvest and rest. Plants and animals effortlessly exhibit these cycles due to their immersion in the natural environment. Humanity, ever moving “forward”, has chosen to ignore this aspect of rest and reflection for various reasons.

We are largely motivated towards pleasure and away from pain. Stopping and taking stock of our lives or fully experiencing a loss can be frightening and painful. Rather than face this, many have a tendency to flee to the next merriment, push down discomfort and work through grief, or otherwise ignore, minimize, and thwart a sensation that is intended to grab our attention because something is amiss!

Within grief and pain lie the seeds of true advancement and evolution. When we stop and examine loss, we have the opportunity to learn and experience life in new and profound ways. Allowing the magnitude of unexpected change to affect us allows our preconceived creations about ourselves and the world around us to fall away, bring in space for creating something more fitting and beautiful for ourselves. When we ignore, deny, or minimize this opportunity, we risk stunting growth and continue to live and engage in patterns which no longer suit us and will ultimately only bring us back to more pain.

It is said that nothing is brought to us which we cannot handle. In my own experience, I have found this to be true. Strength lies not in a bold face and carefree attitude, but in facing whatever comes our way, gracefully or not, and emerging on the other end with greater insight. Discomfort can be a powerful teacher to a willing student.

If your or someone you know is going through difficulties, it is important not to experience these feelings in solitude. While reflection and growth is largely a one-person journey, the support of one’s “tribe” – be it healthcare providers, family, or friends – allow priceless support and an anchoring to hope and clarity in the event of getting carried away in intense emotion or old habit patterns. I frequently tell my clients that human beings are pack animals; we need support! We have lived in community for all our existence and do not thrive in solitude. Reach out and welcome support in your life – for your grief, to support your New Year’s Resolutions, and to restore your own stores these dark winter months.

Staying Sane this Holiday Season

The holidays in the Pacific Northwest has been a bit more hectic and stressful this year with the holiday weather. Some of us were lucky and had minimal effects of the most recent storm last week, others are still without power and can expect to be so for several more days. The storm has affected all of us, whether from traffic jams, longer lines in stores and restaurants, or lack of heat and the ability to prepare and store food. Life in my home came to a relative stop for about four days. We had the blessings of a gas fireplace, stove, and water heater, but the productivity of our days were significantly shortened with the lack of electricity and increased neighborhood chaos.
For me, this ended up to be an opportunity to sit without much distraction and reconnect with loved ones, and with myself. It was a chance to consciously exercise a shift in thinking to one of appreciation instead of missed opportunity (I was not always successful). It reminded me that even in the midst of the holiday hustle and bustle, one can stop and sit and the world will not, in fact, fall apart at the seams.
I will take these lessons with me back home to Alaska. I’ll fight for my right to quiet time, adequate sleep, and meet my needs so that others can enjoy me more. When we stretch ourselves too thin, we aren’t the only ones who suffer. Those we care about most miss out on our greatest gift – the best of ourselves.
No matter how many gifts you have left to purchase, or cookies left to bake, or relatives you have to deal with, I encourage you to gift yourself some time to restore, reconnect, and recharge.
Below are some planned (and emergency) ways to keep you sane until the New Year. May you relish in the blessings we are all given this holiday season.

• Drop your expectations – Instead of setting yourself up against an idyllic, perfect holiday, create a more reasonable measure of success such as, “I will only have one slice of pie,” or “I won’t snap at the kids.”
• Say “no” – Take a lesson from a toddler in your life: Learn to say “no”. If someone asks something of you that increases your stress, you absolutely have the right to ask them to find someone else more up to the task. Take a moment to think about what you want from this holiday and be mindful of it; it will help you prevent overbooking yourself with parties and obligations. I’ve found that even those who are initially disappointed will often express their respect and admiration for your decision.
• Take short breaks. Make time for yourself. Get in any exercise you can; the mood boost will do wonders now. Even a short walk in the early or late hours can be highly restorative. In a pinch, a long bathroom break can be a fantastic oasis (this is my personal favorite). Staring at candles or the fireplace can help quiet an overactive mind.
• Nurture the supportive relationships you have; phone a good friend, have lunch with someone who makes you laugh, let your significant other know how much they mean to you.
• If you find yourself overwhelmed, remember the 10-10-10 rule. Will this situation matter in 10 days? 10 months? 10 years? Not only can the 10-10-10 rule guide you in handling situations, it can also be useful in making decisions. (Credit to O magazine for this one!)
• Remember your priorities – With increased demands (some from others) it’s easy to lose sight of what is truly important to us. Take a moment to think about what really matters to you most both this month and in this life.
• Set your intention – begin each day with an intention, keeping your priorities in mind. Your intention may be as menial as, “I will clear off the dining room table” (this is appropriate if a clean home is essential to your peace of mind) or as mindful as “Today I will seek out the good qualities in those most challenging to me.” Starting the day with a single intention will increase your likelihood of success and keep you aware of what matters most to you each day.

These ideas may seem simple, but they can be incredibly powerful in changing how you experience the holiday season. Take one or two from the list that resonate with you and try them on for size. Some may work well, others may not, but simply being aware of your stress levels can allow you to come up with creative, workable solutions that fit in the moment. It’s all about gathering the tools you need to make this time of year what it was intended to be – a time to enjoy loved ones, reflect on the abundance and prosperity in your life, and give thanks for all we have and all that is to come.