Join the Sustainable Tourism Movement and learn to be a Mindful Traveler
Travel the world with Mindfulness, Compassion and Connection to a Sense of Place
What does sustainable tourism mean and why is it important? In contrast to Mass Tourism, Sustainable tourism is all about a style of travel that attempts to tread lightly on the places visited, respects the local people and culture and considers environmental and cultural impacts to a place. Unfortunately there are a lot of travelers out there who do NOT keep this in mind and many of the worlds destinations are being flooded with mass tourism, wreaking havoc on natural resources and the local way of life and traditions.
What does it mean to be a Mindful Traveler? When we focus our efforts on practicing sustainable tourism, it helps to bring in mindfulness. The practice of mindfulness is all about being present, really living in the moment and tuning in to what is in front of you, what you hear, feel, smell, taste and see. Perhaps listen more deeply to another when you are in a conversation, observe how a place or a life style is both different and/or the same as your own, connect to people and places in a way that fills us with joy and illuminates the realization that we are all in this together. Truly at the core of all things is the pursuit of happiness, right? Let your traveling experiences re-MIND you of this. This all may seem obvious but unfortunately, most people do not travel with these considerations in mind. But you can! When we travel mindfully it fosters a relationship to a place that perhaps will motivate us to care more about how we travel and our impacts.
Mindful Travel Ideas
1.) Be Mindful Ok, so maybe this seems obvious or you are wondering what in the heck I mean, exactly. Mindfulness is the practice of being fully present, in the moment, paying close attention to what is happening hear and now. Check out this post I wrote about Daily Mindfulness Practices. What I mean is, simply take plenty of moments to just soak in your surroundings, allowing yourself to be in total awe and wonder of the experience you are having. This is a friendly reminder to take a break from and get off of your cell phone, stop taking pictures and selfies, or checking to see who has looked at your travel posts. Believe me, I am obsessed with taking pictures...it is kind of a problem that I am working on. So, unplug and be present, let the moment really fill your being. I know, so cheesy, but its the stuff of life right there in front of you!!
2.) Study the Language before You Go Take the time to learn the language. Of course I do not expect you to become fluent but go beyond just learning "hello" and "where is the bathroom". I have found that it makes a huge difference to really put some effort into studying the language before you go, to better understand the place you are visiting and the local culture. You will feel more connected to the people you converse with and they will be more likely to help you out. Or perhaps the interaction will just feel warmer if you show them you are really trying to take a stab at their language. I know it is a little scary and uncomfortable. Believe me, I have really butchered a beautiful language and I may have received a chuckle in response but I welcome the moment a local corrects me and it opens up a little window of opportunity to let them know I care to learn more about the people and places I am visiting. Also when you are making an effort to learn the language, tune in to the locals speaking around you. This also helps with mindfulness practice, to really be present and listen. You will surely stumble and it may feel uncomfortable some times, but that is OK.
We had such fun in Portugal, trying desperately to speak Portuguese and the locals we talked with seemed appreciative, particularly because most people do not even try. In fact, we got to talking to many locals just by attempting the language and we received many thanks for our efforts. We learned quickly that although Portuguese has some similarities to Spanish, DO NOT assume you can get away with just speaking Spanish, that's like a stab straight to the heart. The apps Duolingo and Babbel have been very helpful for getting the basics down when learning a new language. Easy and fun for kids to practice too.
3.) Tune in to the Landscape, the Plants and the Trees Notice trees and plants that grow around you when you are at home AND when you travel. Learning about the plants that grow around us can bring in this very fulfilling sense of connection to a place and I carry that with me wherever I travel. When we get the chance to ramble this globe and I recognize plants growing in a foreign land, that sense of belonging sets in. A connection that puts me at ease. Like I am not such a stranger in a strange land. Observe a plant growing in a foreign land that seems similar to one that grows in your home region. Or Perhaps notice how very different the landscape is from what you are used to. This act also fosters a sense of environmental stewardship. Take time to really observe the tiny intricate details of leaves and petals, a mindfulness practice and technique that can reduce stress and ease anxiety. Why not take pause, relax a moment and notice the details?
"Learning about the plants that grow around us can bring in this very fulfilling sense of connection to a place and I carry that with me wherever I travel."
When we pay more attention to what is growing around us, we care more about a place. Did you know that plenty of studies have shown that spending time noticing and being present around plants and nature can calm anxiety and improve our mental health, even help us heal more quickly when we are sick or sad? Quite simply, paying attention to plant life makes us happy!!
4.) Travel with your Kids Many people I talk with feel really overwhelmed with the idea of traveling with their kids, but here is a news flash: the world is full of kids, people in other countries have kids too, and yes kids are generally the same everywhere, full of energy, bringing us joy, reminding us to play and be silly and yes, frustrating the dickens out of us!
In fact, we have found that we connect more with locals when our kids are with us! Our kids can sometimes be a beautiful way to break through that language barrier. Allow your kids to kick a soccer ball around a meadow or a plaza with some local kiddos, or help and encourage your kids to practice the language when they order food or say Good morning! Check out this post about Tips for Making Travel with Kids Fun!
"here is a news flash: the world is full of kids, people in other countries have kids too, and yes kids are generally the same everywhere, full of energy, bringing us joy, reminding us to play and be silly and yes, frustrating the dickens out of us! "
5.) Eat Mindfully I am hoping that you are already willing to try new foods, sample new flavors and experience the joy of eating when you travel outside of your home town. Let us take it a step further and practice the art of Mindful Eating! It is actually a thing!! Check out this book on the topic. So, the deal is, while you are eating try to take pause and give all your attention to the food you are eating. Gaze at it lovingly, all of the colors, textures, smells, then when you take that bite, chew slowly and enjoy it fully. I know this sounds like a bit much but I tell you what, food tastes even better when you practice Mindful Eating....AND, you get full more quickly when you do it this way. Give it a try...
6.) Use Public Transportation I do realize that often times renting a car is necessary, especially if you want to get off the well worn path BUT whenever possible, see if you can get away with NOT renting a car, not only reducing your carbon footprint but getting the chance to be more present in your surroundings. This way you will not have to focus so much energy on navigating your way around in an unfamiliar place and you get to participate a bit more in the everyday life of a place, sitting next to a local on their daily commute.
7.) Get Away from Major Tourist Sites Yes, of course there are gonna be major iconic landmarks that you will want to see, or entire cities you have always dreamed of visiting but you will get so much more out of a travel experience if you get away from the other tourists. Not only does the mass tourism trample all over the land and local traditions of a place, motivated mainly by funding the tourist industry but spending time in ONLY major tourist sites means you are not really getting at the heart of a place. You are doing what other tourists do, not what a local does. Be sure to spend a portion of your trip exploring unknown places, secret off the beaten path villages, cafes, hikes. This will grant you more opportunities to connect with the heart and soul of the country you are visiting AND will lighten some of the load on the overly visited sites.
8.) Look for Ways to Lend a Hand Whether you hold the door open for someone or volunteer to participate in a beach clean up. Step out of your comfort zone and jump at the chance to help out. You can check in with local schools to see if they welcome school supply donations, you could sign up to do a tree planting or simply pick up trash you see along a trail. I remember my husband and I had such a memorable trip in Belize riding on a public bus when it broke down. We pitched into to help locals carry buckets of produce and we got the chance to chat it up with a few farmers, making there way. It felt good to help out and connect! A simple google search of "volunteer opportunities" in the cities and towns you visit can give you a starting point if you have an extra day to lend a hand in a given community, or structure an entire vacation around volunteering. Doing this with your kids is an excellent way to make the experience more memorable and educational for everyone, both visitors and locals alike. Helping out in ways big and small, connects us all, spreading that very important message of kindness and compassion.
Be a Mindful, Sustainable and Kind Traveler
At My Peaceful Wild we strive to share our adventures in a way that encourages others to go out into the world and participate in a style of travel that is mindful and connects to a place with kindness and compassion. Of course many have a "bucket list" of travel destinations, myself included. It is a big beautiful world after all! Along with going places to see beautiful landscapes, cities, architecture, let's work together to spread a message of hope, kindness, environmental stewardship, supporting and celebrating local communities and cultures. Let's get out there and experience a place as a citizen of the earth on a mission to connect, be present and help out when we can. What does it mean to be an Oregonian, a Hawaiian, an Italian, a Mexican or a Kenyan? The world is so full of beauty, mystery, language, food, traditions, history, joy and sorrow. As you get out there and experience it, do it mindfully and with compassion. Now go!
Check out these trips for Travel Planning Ideas and Travel Tips
Connect with Your Family on a Trip to Maui
Connect with Your Family on a Trip to Oregon
Connect with Your Family on a Trip to Puerto Vallarta and Yelapa
Connect with Your Family on a Trip to Italy
Plan a Family Adventure to Switzerland
10 Tips for Making Travel with Kids FUN!!
Get Inspired with this List of Outdoor Adventure Gear
Practice Self-Care and Plan A Solo Retreat
Mindful Journeys: Travel to Maui
What is the Spirit of Aloha?
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Family Vacation in Maui, soaking up the beauty, culture and tranquility this peaceful place has to offer
Mindfully Maui
Step off the plane, feel the warm air, smell the sweet fragrance of this gorgeous place and feel your body relax, almost instantly. You have arrived in Maui and the spirit of Aloha sinks in quickly, if you are open to it. The crew at My Peaceful Wild finds it easy to travel mindfully in this magical place. You could spend a day doing nothing but watching palm trees sway in the breeze, listening to waves breaking, spotting turtles and geckos. Even our squirrelly kids were mesmerized by this place, often doing nothing but gazing out at the sea. Being here truly is a peaceful experience.
We are big fans of getting off the well worn path and away from the ultra touristy scenes and high rise resorts. Depending on where you go there are certainly quieter places and authentic experiences to be had. This trip includes an array of quiet spots and popular activities too, but always looking for moments to be fully immersed and soaking in all that this island has to offer.
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Family Vacation to Maui
Upcountry Maui
We began our trip in Upcountry Maui,a peaceful and lush part of the island up in the hills above the beaches near the town Paia. We chose the charming Banyan Tree Bed and Breakfast. We were just outside the village of Makawao which is best described as a little Hawaiian western town, complete with saloon like store fronts. For us The Banyan Tree was a dream. Occasionally, we splurge on higher end lodging but mostly we like to stay in smaller, less extravagant accommodations that get us closer to soaking in the culture of a place and its everyday people. The grounds of the Banyan were gorgeous and perfect for the kids to frolic and explore. There is a giant Banyan tree on the property with an idyllic but simple wooden swing that took the kids soaring up into the branches. Being a lover of plants myself, I spent a lot of time hanging around this enormous tree, gazing up at in wonder, sitting among its massive trunk, observing the universe of creatures that called this tree home.
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Banyan Tree Bed and Breakfast Resort in Makawao, Maui
Each day our routine was the same: we awoke with a lovely breakfast, wandered the grounds with coffee in hand then packed up a picnic and made the 15 minute drive down to Baldwin/Baby beach. This beach frequented by local families, is not too crowded and allows one to see how the locals do it. Perfect for long walks, we spotted turtles or as the Hawaiian call them Honu, every day, often times sharing the calm waters along with us. There are also big waves here, and it was amazing to watch a fellow grab his SUP, head out to the open sea, plowing right through the crashing waves. If you walk about 15 minutes along the beach to the other end, you come to a calm section called Baby beach, which is sheltered by a reef wall, creating a lagoon perfect for families. Best to visit this beach in the morning before the trade winds pick up. After a swim and a walk we would come back to the Banyan Tree for an afternoon of swimming in the pool. Lunches and dinners were spent in one of the nearby villages of Makawao, Haiku, or Paia, often followed by a round of geocaching, exploring hidden spots and finding spectacular views of the landscape. If you are unfamiliar with Geocaching, it is an app for your phone that helps you find hidden capsules any where in the world and it is something we do as a family every time we travel. Check out this post on tips for making travel with kids fun. In addition to the quieter upcountry towns, Paia is great fun to explore, albeit more action packed and touristy. Along with restaurants and shops you will find a very special local health food store, Mana Foods , for your picnicking and dining in needs, not to mention some amazing fresh fruit.
Kula, Maui
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Protea Flower at the Ali'i Kula Lavander Farm
We also explored the area of Kula, up on the slopes of the Haleakala dormant volcano. One our favorite experiences was a visit to the Ali'i Lavender Farm. This gorgeous sanctuary practices sustainable farming methods, has a very special garden to explore, including a scavenger hunt for kids, and has stunning views of the entire island. We treasured our lavender honey purchased in the gift shop. Hands down, the tastiest honey I have ever experienced. Thank you honey bees of Upcountry Maui!!
Around Lahaina
Lahaina has a lot going on, plenty of beach side shops and restaurants and an enormous Banyan tree at its center in the middle of a plaza. The kids really enjoyed hanging around this area and hiding among the tangle of roots and branches of the tree, which formed little nooks to play among. There is a little harbor here and one day we decided to go for the submarine tour on the Atlantis Submarine! We boarded a small boat which took us out to the submarine just outside the Harbor. The Atlantis took us 100 feet down to see all kinds of marine life, plus a visit to a sunken ship. Twas a major highlight for the kiddos.
Napili Honokowai
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The beautiful grounds of the Kuleana Resort on Maui
Our next stop was the condo we rented at The Kuleana Condominiums in the Napili Honokowai area. We had our own balcony with views of the ocean and plenty of room in this spacious two bedroom rental. The grounds were covered in beautiful gardens, complete with self-service sea front BBQ stations for grilling up tasty dinners while you watch the turtles swim by. Kind of amazing. There was a really nice community vibe and we quickly befriended other condo dwellers poolside. Down a gorgeous little rocky path was a rocky outcrop that had a small ladder to climb down into the sea below. A group of resident turtles were present in this mini bay formed by the rocks. We came out to visit them every single day. They were always hanging around this spot. I remember coming out to them on our last morning to say goodbye and feeling so sad to leave this magical little place. To spend time in the presence of these giant gentle beings was an incredible experience. I was also able to jump into the water here but it was a little sketchy with the rocks and waves sloshing about. Only for skilled swimmers.
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Beautiful Plants of Maui at the Kuleana Resort
The Kuleana had its own small sandy beach to hang out on too. I spent many days wandering the grounds, peering into the center of intricate flower forms, I didn't know the names of. My daughter was constantly content to sit and watch crabs or geckos as they scurried about and I think my son could have sat with the turtles all day, mesmerized by their graceful movements, swaying about among the waves. The entire experience was very peaceful.
Kuleana-Resort-on-Maui
Kuleana Resort on Maui
Did I say the entire experience was peaceful? Social media and travel blogs tend to be full of perfect dream-like and inspiring imagery. While we did indeed have a whole lot of fun, let's be honest now folks...life isn't always perfect, even in Hawaii. I thought I would share the above image of this gorgeous sunset obstructed by my bickering children. For just this moment, I put my mediation skills aside for a deep breathe and to snap a photo of a little slice of REAL life. You are welcome.
Bickering-children
My bickering children in front of this beautiful view. Life is not always perfect, even in Hawaii.
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Plan a trip to Maui, experience the spirit of Aloha and the tranquility that this beautiful island has to offer
Exploring Maui with Kids
Nakalele Blow Hole
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Exploring the incredible sites of Hawaii on a Maui Family Vacation
Make the drive to Wailuku to hike down to the Nakalele Blow hole. Traveling to the northeastern tip of Maui is a gorgeous journey and a fun day trip. Hike carefully down the trail to see water explode out of this hole in the rocks by the sea. Stop for shaved ice on the way and look for the homemade soda stand at one of the vista pullouts. Also some fun geocahing to do around here. As, always and goes with out saying, be very careful when hiking around the craggy rocks and do not get too close to the blowhole, as the powerful blast of water travels far and wide, soaking everything in sight. making the surroundings quite slippery.
Exploring Kapalua
Take a family hike at the old Kapalua Village Golf Course
One day we took a family hike through the former Kapalua Village Golf Course, which was a super magical experience. You are actually hiking along old golf cart paths but the tropical forest has grown up and around the paths filling in the greens. It is a fascinating perspective to see how nature takes hold of abandoned spaces, reclaiming what was once so manicured and restoring it to wildness. The concrete paths make for very family friendly, easy walking and afford spectacular view of the sea beyond.
As the vegetation grows quite thick and tall in some sections, way-finding can be a little tricky but know that walking down hill will take you back towards the start and moving uphill takes you further away.
Snorkeling Trip
We had plenty of fun snorkeling, swimming boogie boarding and Stand Up Paddle boarding at nearby beaches, Napili Bay being our favorite, but one day we booked an incredible snorkel trip through Pride of Maui Snorkeling Tours. This was a really fun experience with a professional crew that took us out to sea to find the best spots for snorkeling and provided everything we needed for a safe and amazing adventure. Additionally, the boat was equipped with a slide to splash straight into the ocean! And lastly, after an adventure in the open waters, the crew cooked us up a fantastic BBQ feast to enjoy afterwards. I highly recommend Pride of Maui.
Sea-Turtle-Honu
With respect and plenty of distance, the kids observe this peaceful sea turtle
Connect to Place
Traveling is of course about seeing pretty places and partaking in new experiences. For us connecting to a place, its people, it's land is just as important and a nice way to be a mindful traveler. Taking time to get to know the culture, how is it different or the same as where you come from, can create a rich and memorable adventure.
In Maui, a good start would be to understand the spirit of Aloha. While a "Aloha" is certainly a greeting, it is so much more than that. It is a way of being and connecting and it also means love, kindness and compassion. Native Hawaiian's take great pride in their ancestry and their heritage, so be sensitive to that, learn a few Hawaiian words and explore the deeper meaning of their connection to the land and sea.
Along with getting to know a places people and culture, another way to connect is to pay attention to the landscape, what grows there, how is it different or the same as where you come from. Perhaps learn a few of the native plants and their uses if significant. One native flower you may connect to is the Hibiscus, known in Hawaiian as pua mao hau hele, which is actually the state flower of Hawaii. Plumeria is another important flower in Hawaii, used to make the iconic lei, however is not native but has naturalized in the islands after being brought over in the 1860s. The Al'i Lavender farm discussed earlier, was a lovely place to not only take in plants and flowers but also afforded jaw dropping vistas, giving one a nice sense of the islands geography.
Lastly, another way to really soak in a new culture and place is to seek out ways to help. Even the little moments count. Simple kindnesses and opportunities to pitch in make a difference and help nurture a more global community. If you are interested in more structured volunteer opportunities around Maui, check out this link from Maui Information Guide.
I know that I only scratched the surface of really getting to know the heart of Maui but I look forward to learning more my next trip. Such an incredible place, with a soothing tropical landscape and an easy going vibe, Maui invites you to experience the spirit of Aloha. Until next time Maui...
Be A Mindful Traveler
What does it mean to be a mindful traveler? The practice of mindfulness is all about being present, really living in the moment and soaking in what is in front of you. Perhaps listening deeply to another in a conversation, observing how a place or a life style is both different and/or the same as your own, connecting to people and places in a way that fills us with joy and illuminates the realization that we are all in this together. Truly at the core of all things is the pursuit of happiness. Check out this post about Daily Mindfulness Practice.
At My Peaceful Wild we strive to share our adventures in a way that encourages others to go out into the world and participate in a style of travel that is mindful and connects to a place with kindness and compassion. Of course many have a "bucket list" of travel destinations, myself included. It is a big beautiful world after all! Along with going places to see beautiful landscapes, cities, architecture, let's work together to spread a message of hope, kindness, environmental stewardship, supporting and celebrating local communities and cultures. Let's get out there and experience a place as a citizen of the earth on a mission to connect to a sense of place. What does it mean to be an Oregonian, a Hawaiian, an Italian, a Mexican or a Kenyan? The world is so full of beauty, mystery, language, food, traditions, history, joy and sorrow. As you get out there and experience it, do it mindfully and with compassion. Now go!
Start Your Day with Positivity & Peace of Mind
If you are anything like me, every minute counts in the morning. I am a night owl by nature, looking forward to those precious hours after the kids have gone to bed to do, well, whatever I WANT TO DO. Sure, sometimes those hours must be spent folding laundry or grading tests for the class I teach and certainly prioritizing time to reconnect with my hubby, but it is my time to use however I choose. Then having stayed up too late, I set my alarm, so that I can press the sleep button at least two times, before I absolutely must get up. Yep, that’s how I roll. Well folks, I have been mixing it up a lot more lately. About a year ago I started this awesome tortuous class that begins at…wait for it…5:30AM!!!! I AM NOT SUGGESTING YOU DO THIS...it is certainly not for everyone. I am still figuring out if it is for me! I know some of you chipper morning people out there are like, "easy peasy". Well, not for me. In fact, I am so anxious about having to wake up so early that I cannot fall asleep the night before. Classic. But when my body feels good and I am really trying to exercise more, I get it done and I feel stronger and happier for it. But I digress…on the days that I do not submit myself to the tortuous early rise I usually sleep in to the very last minute and then it is a mad scramble to get the kids up, fed and dressed before school. I am learning that this tumultuous morning schedule may not be so good for me.
Studies show that it is much healthier to wake up around the same time each day, letting your body settle into a peaceful and reliable pattern. Check out this article on the topic.
Well, like I said I have been mixing it up a bit more lately and with the onset of a New Year, it is a good time to set some new goals. So, I have been focusing my efforts on waking up around the same time each day and implementing a morning routine that feels good and helps me stay positive, which I feel reap benefits in other areas of my life.
Setting up a healthy morning routine has so many benefits, including feeling more focused, patient and organized before you start your day. Not to mention, a good fresh start can set us up to have a positive outlook on the day overall. I truly feel much happier and more positive when I prioritize my morning to give me a little extra time to do some stretching and take some mindful moments. Some people are very self-disciplined and have no trouble making this happen. I can be, but when it comes to getting up early, it is a struggle. If this sounds familiar, I suggest you start slowly. The routine I am about to suggest only takes 10 to 15 minutes. I get it...I started this post out with how precious every minute in the morning is, but I think you can set that alarm 10 minutes earlier. You can do it. I know you can. If I can, you can. Before I dive in, consider the moment you open your eyes. Get Moving but Start Slow. Easing yourself into wake up mode, start by opening your eyes and pointing your toes and then flexing your heels. Then do three circles with each foot. The little movement not only helps the wake up process, but also the counting out three circles turns the brain on. Next, get out of bed, stand up and reach your arms up tall wiggling your fingers a bit. Seems simple and even silly to write this, but just the act of reading it now, will remind you to do it first thing. Alright moving on to my routine:
Below are my Top 5 Tips to start your day with a smile and a good attitude, with just a few extra minutes each morning.
1. Do 5 Minutes of Stretching
Now, make your way to a comfortable spot in your home and do some gentle stretching. Just around 5 minutes of some stretching of your choice. I like a simple Sun Salutation. If you are unfamiliar with the practice of Yoga, check out this little video here which walks you through a beginner's Sun Salutation. It only takes a few minutes. Or you can come up with your own set of stretches that feels right for you. I am also a fan of this book, Yoga for Beginner's. I do my stretches in my PJ's on my yoga mat (wouldn't want to have to wake up any earlier to change!) . Check out this lovely eco-friendly yoga mat, if you are looking to get one. Doing stretching each morning has become a mandatory practice for me. Now that I am in my, ahem, 40s....gulp, I wake up with some aches and pains that can be remedied with a few stretches.
2. Do Push-ups
Doing a push up and doing it correctly is easier said then done and takes practice. Check out this video on proper push-up form. If you have never done a push- up before or think you can't, think again. Watch this short video above until the end and it will show you how you can begin on your knees and eventually work up to a full push-up. I started on my knees with just one!! Eventually I worked up to 5 and then 10 knee push-ups, before I had the strength and correct form to do one full regular push-up. Now I do 10 push-ups every morning, after my Sun Salutation. Some say it is the closest thing to the perfect exercise, if done properly. Read this article on the topic. START SLOWLY! A great way to jump start your day.
"One of the reasons the push-up has endured so long is it's cheap, it's easy, it doesn't require any equipment, it can work multiple parts of the body at the same time -- and pretty much everyone, from beginners to athletes, can derive benefits," says personal trainer Jonathan Ross, a spokesman for the American Council on Exercise (ACE).
3. Do a Mini Meditation
If the word meditation makes you uncomfortable or is not something you have previously been interested in trying, consider it simply as doing some deep breathing exercises, which studies show is very good for us, brings oxygen to the brain and helps us to think more clearly and feel more calm. You can start with one minute and then work up to 5 minutes. Check out this link to a post on Meditation for Newbies.
4. Look Outside
Now, find yourself a window or step outside for a moment. Look around. Take in your surroundings. Look at any plant life. Pay attention to the details, leaf shapes or patterns you see, any insects or birds scampering about. Breathe in and out. Find some beauty in the little things you see and take a moment to be grateful for something. We lead such busy lives and it is important to stop and look around now and then and notice even the simplest things around us. With a deep breathe in and then out, pay attention to how good it feels to simply be present and grateful. This is called mindfulness. Check out this post on mindfulness practice.
5. Drink a Glass of Water
While I very much want to head straight for the coffee first thing in the morning, opt for water before you start the coffee mainline. The old me could get through half a day before realizing I had not had a single glass of water and then after having it was surprised by the energy it delivered. Now I drink it constantly. Water hydrates us, gives us energy, is good for our skin and digestion..I can go on and on. I know you know. So after doing all of these loving exercises to get your self going each day, drink a nice tall glass of water and while you are drinking it say a silent thank you in gratitude for having access to fresh clean water.
These 5 ideas for implementing a morning routine to help start your day with positivity, only take about 10 to 15 minutes. You can also shorten or lengthen any of these tips or change them up a bit to suit your own idea of peaceful and rejuvenating ways to get your body and mind ready for the day.
Go easy on yourself, start slow, set small goals. Perhaps just pick one of these activities and add more later, as you adjust to the change in your morning. As always. Be well, be kind. Thanks for stopping by.
Practice Self-care and Plan a Mindfulness Retreat: My Silent Retreat at a Buddhist Monastery
Have you ever heard of a silent retreat? Or perhaps you have wondered about a weekend retreat for yourself. Not always easy to catch a break but it is important to prioritize self care in whatever form feels right for you. It can be very therapeutic to take time away, to recharge your batteries and do something to break up the monotony of our lives. I understand that not every one has the means to take extravagant vacations or spend thousands on a yoga retreat. Let me tell you about something I did for myself last year, that has had lasting effects on my outlook and well being.
Feeling Overwhelmed
About a year ago I hit a rough patch. Some old baggage bubbled up and a gloom settled in that I just couldn't shake. I felt stuck and my usual remedies were not doing the trick. I didn't feel like myself and I needed something positive to focus on. An earlier post that I wrote, Meditation for Newbies , talks about my introduction to meditation and suggestions for starting a practice of your own, offering a mindfulness meditation guide for beginner's. Since becoming a mother for the second time, I had started to prioritize meditation in my life as a mandatory practice to help me in my journey through motherhood. I also had begun to casually read some Buddhist literature. Nothing too intense. A few books that gave basic tutorials on meditation and Buddhist philosophy. You can check out a few of my favorites here. On top of that, a good friend of mine had been attending these "silent" retreats, where you visit a retreat center and refrain from talking for an agreed upon amount of time while practicing meditation. It sounded a little intimidating but I kept in the back of my mind.
The little bit of meditation I had been practicing more regularly had definitely brought some light into my life. Then one day I decided to take it a step further and do a little research. I quite literally got on the internet, found the nearest Buddhist monastery within reasonable driving distance, perused their website a bit and discovered that they offered silent weekend retreats for a beginner like me, for less than $200! This covered all meals, lodging and instruction. There was an upcoming retreat being offered called "Loving Kindness". Well, that sounded lovely!! Without thinking much more about it, I signed up.
The day of my retreat finally arrived. I had arranged for after school kid care till my hubby got home, so I was all set! It was about a three hour drive to the monastery. I arrived nervous, excited and ready to embark on something new. I was proud of myself for doing something special and positive just for me, albeit struggling with some feelings of guilt which is the norm for me when I take time away from my family. But all the same, generally feeling good and supported by my family.
The monastery occupied an old elementary school and was perched up on a hill looking over an expansive valley. A bit nervous, I walked into the front office to check in and was greeted by a young woman with kind eyes and a mane of dark hair cascading over her purple woven poncho. With a smile she asked, "What brings you to the monastery?". Awkwardly on the defensive, I replied, "Well, that's a loaded question!" to which she replied, "I only meant how did you learn about us". "Oh, right", I said. "Sorry, I guess I am a little nervous...I found it on the internet". Cringing at my response, I quickly let go of my self-criticism, and moved on. After checking in I was escorted to my humble abode for the weekend. I was led into this large carpeted room with soft lighting and a circular sunken sitting area in the center. Along the walls were various foam rollers, yoga mats, yoga balls and self-back massaging tools. The carpeted room beckoned you to lay down and stretch...a wellness playground, if you will. Just off this room was an area separated by multiple curtains, the curtains forming little shoe box shaped dorm rooms, about 12' long by 6' wide. Each one contained a single bed and a small dresser with a lamp and a single shell. To me it was perfect. Simple, clean, no toys, no stuff, no clutter, no noise. Just me and this tiny shell. I sat down on the bed with a sigh of relief, shut my phone down (FOR THE WHOLE WEEKEND!) and stared at the little shell. What a relief.
Mindful Eating
Moments later, someone came wandering through, ringing a bell which signaled the retreaters to head to the cafeteria for dinner. Before sitting, we were instructed to gather in one large circle. There were around 80 people. We were each handed a small piece of paper with a prayer of sorts on it. Together we read from the sheet prose of gratitude for this space and this meal. Our next instruction was on the topic of mindful eating. We were told to consider eating our meal mindfully, which meant we were to chew and experience every bite slowly. Consider the flavors and textures while focusing only on our food. If our minds drifted off we were simply to take pause and resume focusing on our food. We were also told that this would be the beginning of our vow of silence for the weekend. So no talking to one another and generally no interacting beyond a simple bow when passing someone. We were also told to limit eye contact! Seemed a little intense at first but as I got used to it, I quite enjoyed this opportunity to simply be quiet. Do I ever get to do this? With two young kiddos and a busy life, pretty rarely. It was kind of amazing.
The food was a simple vegetarian meal of rice and vegetables and lentils. And, let me tell you....it tasted fantastic! Not that the meal was anything extraordinary, tasty for sure, but getting the chance to eat mindfully allowed me to really focus on how good food is and how lucky I am to have it. Lastly, I was totally stuffed at the end...which is also rare for me. I am one of those moms that finishes my own meal and then moves on to my kids left overs and then proceeds to snack all day. What can I say...I'm an eater! But throughout the entire weekend I was very disciplined about this whole mindful eating business (and since you couldn't talk to anyone anyways, it made it pretty easy) and I was ALWAYS full. The quiet cafeteria was filled with only the delicate sounds of clinking utensils and the occasional grateful groan of satisfaction. It was pretty special stuff.
What is Zazen?
After the meal we had some down time in our carpeted sanctuary before being instructed to come to our first zazen, or seated meditation, in the meditation hall. A simple code of conduct, appropriate attire and basic instruction in different meditation positions, was covered before entering. There was a plethora of options from chairs to various pillows and little meditation kneeling benches, as well as blankets to wrap yourself in.
Loving Kindness Meditation Practice
I entered the hall and was immediately overcome with gratitude. This beautiful candlelit room welcomed you with a warm glow and a gorgeous large statue of the Buddha at the far end of the hall. Each spot contained a large flat square pillow, where you were to create your own little meditation nest with any of the supplies provided. I watched as other retreaters lovingly bowed toward their pillow and began to dust it off and tidy it up before arranging themselves in a comfortable seated position. The session lasted 25 minutes and began with a story and instruction for the specific Loving Kindness meditation practice. This practice is also referred to as "metta", which involves focusing our thoughts on sending and receiving love, kindness and warmth to and from others by silently reciting the same phrases over and over. It goes like this:
May I be filled with Loving Kindness
May I be well
May I be peaceful and at ease
May I be happy
Once you have recited this verse in your mind, focusing on these positive thoughts for yourself, you move on to replace the "I" with "You" and then finally once more with "We" or an alternative is "May all beings". Sounds nice right? It was indeed, pretty magical for me....
I went to bed that night and slept like a baby (but do babies really sleep well?....nevermind, moving on...). The next morning I awoke to the same bell ringer, wandering through at, yep, 5:30am. We were given 20 minutes to rise and get ready for the first zazen of the day, which was much like the one the previous night and then breakfast was served. The rest of the day continued on like this: Meditation, break, meditation, meal, work session on the land, meditation, an hour long break to wander the land, meditation, meal, break and yes, more meditation. Each zazen lasted 25 minutes, followed by a talk or a walking meditation and then right back into another 25minute-er! Meditation sessions with some optional chanting involved reciting verses provided from ancient Japanese Buddhist texts. The particular lineage followed by the monastery I visited was Zen Soto Buddhism, which I learned was a bit more rigid than others but I never felt forced to do anything that I was not comfortable with. I participated whenever it felt right or I was interested and otherwise just observed.
The Struggle is Real...
I will say that it was not always easy. In fact, I would venture to say it was very challenging at times. Being a total newbie at meditation, having only practiced for 10-20 minute lengths of time on my own, presented me with a whole range of emotions and experiences during each zazen or meditation session. There were times where I was ready to head for the hills, giving absolutely no attention to trying to focus on my breathe but only plotting my escape! My back would hurt or my knees or the person next to me was breathing heavily or there was in itch....oh there was always an annoying itch, that I wanted desperately to scratch but was trying not to. But then, curiously, my most difficult moments were often followed by moments of indescribable euphoria (delirium, you might be thinking!) I truly felt this overwhelming sense of peace and utter contentness ( is that even a word...yep, I checked). It is hard to explain but for stretches of time I simply felt good and at ease with all things. Of course, if I enjoyed that for too long, the back pain would commence. I did seem to understand my mind a bit more through out it all, having a range of emotions around this experience, I tried to finish sessions with a little mental pat on the back, reminding myself that I was doing the best I can with what I've got in this moment.
At one point we sang the Loving Kindness verse together as a group and well, that just caused me to weep...tears just cascading down my face, as we sang together this beautiful loving message out into the world. Group singing has the tendency to get me a little misty eyed, but I am special that way. There was also an opportunity to speak with one of the monks after one of the sessions. We broke up into smaller groups and were able to ask one of the monks questions or just share in our experience. Let me tell you, it made a huge difference in my perspective overall. It was nice to get to commiserate with the others and hear in their own challenges and celebrations.
Another part of the weekend I want to touch on, is the hour long free time. It was suggested to us that we wander the property taking time to absorb the beauty of the space and to practice being mindful and present in our surroundings. I spent time on my hands and knees looking at the forest floor, studying leaves, happening upon a little ant making its way. Then there was Jizo's Garden....where I had a good cry. Jizo is a Boddhisattva, whose mission is to help others. Jizo is also known as the protector of women and children and specifically is meant to help ease the grief of women who have lost children. This portion of the monastery was a moss covered trail filled with little statues and small laminated stories and pictures of children who had passed away. At first the sadness really overwhelmed me, but then after wandering through a bit, I recognized the potential for beauty and healing in such a place. Life is so very complicated.
The last day we continued on with the same lineup of meals and meditation. I was growing very comfortable in my routine and while I was starting to long for my family, I was immensely appreciative of this time to myself. I was surprised at how emotional it was for me to say goodbye to these people I had barely even spoken to but yet felt great love for.
The Drive Home
I drove home grappling with my re-entry. My weekend retreat had left me feeling grateful and a little bewildered. I wanted to share about my experience but was not sure I would be understood and I didn't want to come off too "preachy". Once home, I shared little bits at a time with my friends and family and then finally one day, spilled it all out to my husband. He agreed that he wasn't sure he could fully understand it, but was very supportive of my feelings around it all. He also expressed having had a moment of clarity around the idea and practice of meditation, which he said mysteriously made him feel some sort of peaceful interconnection that he couldn't quite describe. I felt exactly the same way.
I still practice meditation regularly and find it to be a welcome opportunity for peace of mind, especially when life throws me a curve ball. I am excited to be attending another Loving Kindness retreat this winter, as I feel this particular practice has helped me to become a more loving and forgiving person in general. For both myself, my family and my community.
If you are interested in reading other posts related to meditation and mindfulness, check out Meditation for Newbies or Daily Mindfulness Practice. Be well, be kind.
Walking for Wellness and Peace of Mind
Do you ever feel stuck in a bad attitude, like things keep collapsing around you and you just can’t shake it off? Perhaps you have a lot on your plate, feeling stretched a bit too thin. Maybe there is drama or frustrations at work, people are making agonizingly poor choices as far as you can see, plans fall apart or your children will not stop bickering and complaining. Hmm…I love the moment when I realize my own bad attitude is affecting my children, when previously I thought it was the reverse. Or the irony of yelling at my children to “STOP YELLING!!” But I never yell at my children…nope, not me. OK so, sometimes I do loose my temper, my patience gets shredded to smithereenes and I snap! I need something to help me snap out of it and a deep breathe is not doing the trick.
Sometimes it’s a bigger picture moment. I have certainly written about this before. The world is complicated and there really is far too much sad or discouraging news pouring into our lives. Ok, so I could ramble on about all of the hardships and bad attitudes that can predominate…sometimes there is some therapy in venting and talking it out. BUT, once you tap into the realization that you are stewing in it, there are things we can do to change from negative to positive. This in fact is the first step in the right direction, to notice your emotion. There are many things you can do when time is short, like taking a few deep breathes, looking outside or practicing some mindfulness exercises. Learn more about mindfulness in this post.
Walking for Wellness
Today I wanted to focus on the simple act of getting outside and taking a walk. Taking a walk can not only help us shake off or reflect on a tough moment but it is a practice that can help us stay positive day to day. I understand that we don’t always have time to take long leisurely walks or even short walks, for that matter. Consider the idea that it is something we should make time for. So many of us are boxed up inside most of the day or just straight up busy, constantly on the move, never stopping to look around. It is also no secret that we are a pretty screen heavy society, constantly staring at screens, phones and various devices. It is important for us to take breaks from all of that. Don’t just take my word for it, read on and I will share various studies that show the health benefits of taking a walk outside.
I have the magical circumstance of being a 20 minute walk away from work. I really try to prioritize my time so that I can make this walk. It can be a game changer for me when my plate is full or simply to start my day with a fresh perspective. Life is so busy, many of us are rushing around. A lot of people in my town bike to work or from place to place, which is amazing and carries it’s own wellness benefits for sure, but when I can slow down and walk, this is when I start to notice the details of my surroundings. This is when I feel more present and alive. Walking places gives me such a boost in my attitude and a fresh perspective on my day, giving me a moment to be present and thoughtful about life and whatever is on my plate.
For many of us, the ability to walk to work is just not possible. If you are unable to, try to find a moment to step out and walk around the block for some fresh air at some point in your day. We all need to take breaks. Listen folks, I used to work at a design firm, where sometimes tension was high, deadlines were looming and time was of the essence. I would take breaks or eat my lunch at my desk, cramming the food down without even noticing what I was eating, maybe checking facebook while eating and then straight back to work. Sound familiar? But sometimes I would realize the imperative need to step the heck away from my desk and get outside. I would walk around the block, people watch, see the fall colors, breathe the fresh air and be reminded that it feels so very good to get out. When I returned from my walk, I felt more focused and positive about what I was doing and thus more productive.
Now, work aside, making time to take a walk just for the sake of walking, not to actually get somewhere, is something special. Whether you need a change of attitude or just some fresh air, make time to walk and connect to yourself and your surroundings. I realize we don’t all live places where nature is abundant or easy to access but you can tap into natural surroundings literally anywhere. Simply notice any trees or plant life on your walk and stop to take a look. Notice the details, leaf shapes, branching patterns, colors, buds on twigs, insects and birds. Take a moment to stop and really soak it all in. I talk quite a bit about this in this post on mindfulness.
Nature Walks and Shinrin-Yoku
See if you can find a trail or woodland to walk through or perhaps a park to stroll in. Studies show that spending time connecting to nature truly makes us feel better and happier.
The Japanese word Shinrin-Yoku means “Forest Bathing”. This concept urges us to take time to walk among trees and natural surroundings, while focusing on being fully present in that moment. To not only stroll, but actively breathe in and out, listen to the sounds, touch, smell and interact with the surroundings. Oh boy, oh boy, now stay with me people. If this concept is starting to feel too “woo-woo” consider this: A study done by Roger S. Ulrich, Ph.D. at Texas A & M University on Evidence Based Environmental Design for Improving Medical Outcomes discusses how patients in hospitals with windows facing green spaces, healed much more quickly than those whose windows did not face green spaces. Another interesting article put out by NPR discusses the health benefits of spending time mindfully in a natural setting. Check out it out here. If you are interested in reading more on how to practice Shinrin-Yoku check out this book.
Walking with Kids
I find that now and again, I really need some time to myself and enjoy a walk alone, but that is not the only time I take walks. Going for a walk with friends and family is such a nice way to connect with one another. I especially love it when I can get my kids out for a walk. Now these are slow, rambling strolls, where we stop often to look at plants and trees (the plant nerd in me has to work hard not to share the botanical name of everything I see, whether my company requests this information or not.) In forest settings, we like to sit still a moment and watch as the birds and other little creatures come out from their hiding spots. If you are interested in more ways to encourage kids to get outside and connect with nature, check out this post on the topic.
Getting outside for a walk and some time spent acknowledging all of the beauty that surrounds us, even if it is simply a patch of grass, pushing up through the cracks in the sidewalk, or peering up into a tree canopy above, walking outdoors, no doubt makes us feel better, healthier and happier. Just the other day, I was feeling really overwhelmed, so I dropped everything and scooted my kids, dogs and I out the door to a nearby meadow for some fresh air and peace of mind. It truly put us all in a better mood and reminded me of the importance of being fully present with my kids and spending time together. Be well, be kind and get outside!!
Be a Mindful Shopper and Reduce Waste: Ideas for Parents
Ideas for Earth Friendly Products
It is no secret that our landfills are filling up at mock speed and we are running out of options to dispose of our trash. We are also learning that soon there will be more pieces of plastic in the sea than there are fish. Depressing, right?! Did you know that you can make a difference? I often feel helpless when I hear these updates, like my little efforts do not make much of a difference. But I am wrong to think that. If everybody works to make little changes in their lives, WE CAN make a difference. For starters there are big movements out there to continue to clean up the oceans. Businesses across the globe are really trying to find ways to sell more products that source materials from renewable resources and help combat our war on waste. But families and individuals can pitch in as well. It does take effort to change our wasteful habits. I am still working on it but I have got to keep at it and eventually the new less wasteful ways will become the norm. Remember what the American Cultural Anthropologist, Margaret Mead, said:
Never doubt that a small group of thoughtful citizens can change the world. Indeed it's the only thing that ever has."
--Margaret Mead
So don't give up hope! We can do this if we all work together, little by little. Below are some ideas and products to get you started and please comment at the end of this post if you would like to share more ideas!
Let's start with snacks, school lunches and eating out with kids. For me, this takes some work but again, totally possible.
Repurpose Plastic Containers Since China's recycling ban we have a bit of a recycling conundrum. In my area, as far as plastic goes, we can only recycle #1 and #2 drink containers. That leaves us with a lot of plastic bins from products we as a family love. Whenever possible try not to buy plastic. Look for glass alternatives. I realize that is a tough one. I am struggling with it myself. When I do buy plastic I am really making an effort to wash and clean the containers and plastic bags to reuse them. Try this nifty little stand by FloWorks Design for drying plastic bags and other reusable items. In all honesty I cannot keep track of a matching tupperware container and it's lid, to save my life. BUT I can mix and match most of the plastic tubs that I have been washing and reusing, so hey, repurposed food storage and snack containers for the kids! WooHoo! Hey speaking of snack containers....try these alternatives to plastic wrap or ziploc bags.
Eco Friendly Snack Bags
Reusable lunch and snack bags There are some fun options out there for reusable snack and lunch bags. Check these out by Ava and Kings or these by Wegreeco or these by Bumkins.
Beeswax Food Storage Wraps This stuff is the real deal. I used to wrap my kids food in plastic wrap or ziploc bags but that is a lot of waste that just gets thrown away. Now I have begun to pack my kids lunches in Beeswax wraps and my kids love the subtle honey smell of the wraps. Check it out here.
Eco Lunch Box And then of course you can always go with the reusable lunch box with all of the different compartments. Simple and easy to clean. Check out this one by ECOlunchbox
Some Ideas for Things to Bring Along When Eating Out Eating out poses another quandary. For starters, kids LOVE straws, right!? According to the Ocean Conservancy, "Plastic Straws are among the top 10 most common items found on the beach". You can check this out and more ideas for reducing waste here. Not only are they found in the ocean and on the shore but many sea creatures ingest straws which can be very harmful. Thankfully, there is a big movement to ban straws, even Starbucks is catching on. We have been delighted to find that some of our favorite local cafes are providing biodegradable straws. If you are eating out and need a straw, and alternatives are not offered, remember to ask for your drink WITHOUT the straw and bring your own. Check out these stainless steel reusable straws by YIHONG. They even come with a handy cleaning brush!
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Biodegradable Straw! -
Biodegradable Straw!
Along with straws, to go meals often come with plastic utensils, another wasteful product. More and more we are seeing biodegradable options offered, which is great! If the alternatives are not there this set by Blulu comes with all utensils plus the stainless steel straws and cleaners! Woohoo! Or you could even use disposable bamboo utensils like these by Happy Planet. This product is also great to have on hand for birthday parties or special events.
Planning Ahead to be LESS Wasteful Try to get into the habit of keeping a tote bag or little back pack in your car with all of these supplies. Many are small enough that you can just keep a few straws and a couple utensil sets in your purse. Include other useful items like refillable water bottles as plastic water bottles are wreaking havoc in our oceans. Check out these fun options by Reduce
HEY! Who Likes Coffee!! I know I do. I think its safe to say that many parents are fueled by coffee. Whether it be tea or coffee, be sure to carry a reusable mug in your car bag of goodies. Here are some fun options.
Another item to consider replacing:
Wowe Kids Natural Organic Bamboo Toothbrush Ever wonder where toothbrushes go when we are done with them and need new ones. The trash. Can't recycle them so they are simply waste. Think of all of the people in the world throwing out their plastic toothbrushes! That is a lot of toothbrushes. Fear not! You can get this bamboo toothbrush here. These are kids toothbrushes but of course they come in adult sizes too. Bamboo is a pretty amazing renewable resource due its amazingly fast growth rate.
Ok, well folks that is a good start, I will surely be adding to this list the more I learn. Even though it takes a little work, if we all chip I believe we can make a difference to be less wasteful and work towards cleaning up this planet for generations to come.
Mindful Journeys: Connect with Family on a Trip to Puerto Vallarta and Yelapa
Family Vacation in Mexico
Soulful ballads being blasted on car radios buzzing by, stumbling upon a restaurant offering a dozen different Mole dishes in Oaxaca, cinnamon in my coffee and cotija on my huevos, walking across the Zocolo in Mexico City, in total amazement of one of the largest gathering spaces in the world, used as such since Aztec times! Mexico is so very rich with history, thought-provoking and vibrant art, and unbelievable food.
In 1999 my boyfriend(now hubby) and I spent 6 weeks traveling from the top of Mexico down to the bottom, popping out and into Guatemala and Belize and returning through the Yucatan. What a journey it was. Now we have returned with our two kiddos in tow…for a different kind of journey…one with more beach time and less chicken buses, but most definitely to show our children a little bit of the beauty and culture of this mysterious land. This trip takes us to the charming and festive beach town of Puerto Vallarta.
Travel with Kids
We planned this trip with some good friends who have similar aged kids. Traveling with friends who also have kids, is one of our big tips for travel with kids. Read more about traveling with kids, here. We met our friends at our hotel, Hotel Rio Malecon. It was a perfect fit for our group. When we travel we like to stay at a range of places from Hostels to luxury hotels. We like the experience of being at all kinds of accommodations and this also helps us budget, to splurge on higher end places here and there. Hotel Rio had an atrium centered around a pool with a restaurant and lounge right in the old town of Puerto Vallarta. We were within walking distance to all of the festivities this town had to offer. Evenings were filled with walks to dinner followed by a stroll along the beach side promenade to get the kiddos ice cream and watch the street performers. The next day we found an amazing breakfast café around the corner with chilaquiles to die for! Next up, a little geocaching before hitting the beach! If you are unfamiliar with Mobile app for Geocaching, check out this post about tips for traveling with kids. We love geocaching because it takes us off the beaten path to explore neighborhoods and areas in search of a hidden treasure!
Yelapa
The scene in Puerto Vallarta is pretty action packed, so after a few days we were ready to find a more tranquil environment. So we packed up, checked out of our hotel and caught a boat to the tiny car-free town of Yelapa, accessed only by a 40-minute boat ride. After a bumpy ride and a whale sighting, we arrived in Yelapa. We had arranged to stay at a vacation rental called Casa Flourish and the owners have care takers Yanet and Felipe to help you get settled. Felipe met us at the dock when we arrived and led us through the village, up a steep path and to our dreamy abode. The main living space was open air with views down to an infinity pool and beyond to the beautiful bay below. Gorgeous Mexican tiles framed the space and numerous balconies afforded views of the sparkling ocean.
While the Dads helped the kiddos find their rooms, the moms headed down the path to find the nearest grocery store to grab a few things to help us settle in. The village of Yelapa is a maze of pedestrian paths winding through houses, cafes and restaurants with gardens spilling onto walkways. It takes some getting used to but once there a couple days, you get the feel of the place and navigating becomes quite fun! Look out for neighborhood kids and wandering dogs, burros with loads of supplies and the occasional ATV!! Wandering around Yelapa gave such a fresh perspective for us all, a pedestrian lifestyle away from the hustle and bustle of a big city or even just a town with cars for that matter.We found a tiny little market with most of everything we needed. Plenty of fresh produce as well as a special soap to soak said produce in, a good idea for visitors to Mexico whose digestive systems may be a little sensitive to the local water. Anyways, knowing that we would be coming into this little store often during our visit, I stumbled through my Spanish and introduced myself to the store owner, a lovely older woman with the sweetest smile who was extremely patient with me as I counted my pesos. We picked up queso, tortillas, avocado and some cervezas. On our amble back we a noted a nearby pharmacy (you never know when you might need one!) and a juice bar, practically right outside our rentals' front entrance. Throughout our stay, our pack of kiddos loved venturing out on their own to get a juice at this neighborhood stand.
We quickly and easily settled into beach life in Yelapa. Just down the path from our house was an inconspicuous stairway leading straight down to the beach, lined with palapas and beach chairs. We ended up really enjoying Fanny’s Restaurant on the beach and got to know some of the staff there. Abel and Romero are two super sweet and helpful fellows to chat with for anything you need in Yelapa.
The next several days were spent exploring the village, renting a burro and trekking up to the waterfall, endless beach time and just hanging around Casa Flourish. The two oldest kiddos went parasailing around the bay one day. Us grown ups pretty much ate our way all over town, as the food here was really something special. We particularly loved Los Abuelos for emapanadas de camarones and Tamarindo margaritas!! Yes, please! Get there early as it gets very busy.
Another particularly memorable day was when we hired Felipe (Casa Flourish care taker) to take us out on his boat. We saw whales breaching and got to snorkel in a hidden bay. Amazing! later that day we made time for some Geocaching all around the village, which as always brought us to little corners of town we might not have otherwise stumbled upon. Lastly, another popular day trip in this area is to take a boat out to visit the Marietta's Islands, where you can see the rare Blue-footed Boobies! Yep, these pelican-like seabirds have blue feet! And of course the islands are simply beautiful.
If you are interested in helping out in the community, get in touch with Biblioteca Yelapa, a community project to increase literacy in the area. They are always looking for more helpers or extra supplies which you can donate.
Our time in Yelapa was a really special experience and an insight into a part of Mexican village life that is not always easy to come by. When it was time to head home we bid farewell and hopped on that bumpy boat ride back to Puerto Vallarta and later that afternoon caught our flight back to the states. We will most certainly return!
Be a Mindful Traveler
What does it mean to be a mindful traveler? The practice of mindfulness is all about being present, really living in the moment and soaking in what is in front of you. Perhaps listening deeply to another in a conversation, observing how a place or a life style is both different and/or the same as your own, connecting to people and places in a way that fills us with joy and illuminates the realization that we are all in this together. Truly at the core of all things is the pursuit of happiness. Check out this post about Daily Mindfulness Practice.
At My Peaceful Wild we strive to share our adventures in a way thatencourages others to go out into the world and participate in a style oftravel that is mindful and connects to a place with kindness andcompassion. Of course many have a “bucket list” of travel destinations,myself included. It is a big beautiful world after all! Along with goingplaces to see beautiful landscapes, cities, architecture, let’s worktogether to spread a message of hope, kindness, environmentalstewardship, supporting and celebrating local communities and cultures.Let’s get out there and experience a place as a citizen of the earth on amission to connect to a sense of place. What does it mean to be anOregonian, a Hawaiian, an Italian, a Mexican or a Kenyan? The world isso full of beauty, mystery, language, food, traditions, history, joy andsorrow. As you get out there and experience it, do it mindfully andwith compassion. Now go!
Be well, be kind and make time to get outside and explore!
Outdoorsy Gift Ideas: Holiday Gift Ideas to get you OUTSIDE!
The Holidays are upon us! While we hunker down in the winter, it’s fun to receive or give gifts that inspire us to plan for outdoor activities to come. It is always nice to have something to look forward to. Whether you are a newbie at camping, making a plan to get outside more in the new year, or just pumped to add some fun new items to your outdoor and camp gear, below is a list of items that we like. This list is a great way to get some items that will inspire you to get outside and enjoy nature in the new year:
Outdoorsy Gift Ideas
Coleman Fold n Go, 2-burner Propane Stove This is our car-camping stove. There are a lot of Coleman Stoves out there for car camping but we like this one for its ease of set up, break down and compact storage use. Folds up like a giant waffle maker. Check it out here.
ENO Eagles Nest Outfitters- Double Hammock There are a lot of camp hammocks to choose from these days but we like this one by ENO for its fun print, durable material and comfy nest-like abode. Check it out here.
Outdoorsy Gift Ideas
Inflatable Stand Up Paddle Board Paddle boarding is my new favorite outdoor activity. It is such a peaceful way to explore a place. I took a lesson with some friends and got to try out these amazing inflatable models. I even got to paddle around with one of the instructors' dogs on the board with me! I learned how you can hook on a dry sack of gear to the board and take a picnic somewhere across a lake or for the super adventurer (and light packers) do an overnight! Now I have paddled around the bays of Hawaii and Mexico and can't get enough exploration of the high mountain lakes of our region. These are really solid boards, easy to use. My son has been able to paddle on his own since he was 8!! I really love the inflatable models which can fit in the trunk or back seat of a car, instead of having to haul the solid board on top of a car. Now we can toss it in the back, head to a lake or a calm bay and be out on the board in no time. Check out this one by SereneLife sold on Amazon.
Outdoorsy Gift Ideas
Blundstone Boots These are my all time favorite shoes for outdoor adventuring. Pretty much my every day shoes. A trustworthy brand made in Tasmania, most famous for their laceless, slip-on ankle boot. I work outside, doing a lot of walking every day so I need shoes that are durable, comfortable and yes, I like the style. I love how they age too and they last forever, to boot! Teehee. There are a bunch of styles and colors to choose from. This is the pair that I wear and LOVE!
Outdoor Picnic Blanket You ever get the idea to have a nice family picnic? So you head out with your yummy goodies, find a nice spot outdoors to lay your blanket only to have the wet ground beneath seep through and get everyoone's bum wet. Boo. Or how about trying to lay a blanket down on a windy beach? Check out this nifty picnic blanket with a water proof underside, stakes for pinning corners to the ground and a handy way to pack it up and carry. Woohoo for comfy picnicking!
Tents, Tents and more Tents We love our little Marmot tent, easy to set up and worked well for our family of four when the kids were smaller. As we grew the Big Agnes Family tent afforded more room and organizing pockets. The above mentioned tents are better for car camping or short walk-in sites. For backpacking, two smaller 2-pesron tents work better for a family of four. This is a solid little tent by ClostNature, for a good price.
Outdoorsy Gift Ideas
Solar Powered Inflatable Lanterns Can't say enough good things about these little lanterns By MPowered. Not only are they great for camping they are fun for the kids at home when they build pillow forts. When we camp, use them at bed-time, with different settings for different colors, put them outside during the day to power them back up and inflate them when its time to go. So easy, useful and fun! Buy one here.
Outdoorsy Gift Ideas
Fun Camp Chair Take your camp side maxin and relaxin to the next level with this camp rocking chair by HELINOX. Super comfy and portable. You can also check out their non-rocking camp chair here. high quality camp chairs for sure.
Alright folks now get out there and plan some outdoor adventures! If you are interested in gift ideas and holiday activities that inspire ways to give back, get involved with your local community or even focus gift giving on something that inspires, kindness, compassion or environmental stewardship, check out this post. Be well and Happy Holidays!
Mindful Travel: 10 Tips for Making Travel with Kids Fun
Travel with Kids
Traveling with kids can be so much fun with a little planning and creativity. I have been so inspired by the folks out there wandering the globe with their kiddos in tow. My husband and I have done quite a bit of traveling together and we have so enjoyed taking our kids along to show them the world…well at least a few parts of it. We have many more adventures ahead. Our local adventures include all around the Northwest and West Coast including countless adventures hiking and camping. Below are a few things that we have learned along the way. These are tips that we feel make the adventure more fun and seamless for everyone involved.
1.Kids Travel Journal
This is a fun way for kids to get excited about traveling and recording their adventures. It is also a nice way to look back on the memories made. My kids’ journals have included train ticket stubs, museum pamphlets, photos and their own drawings, a list of vocabulary words, common greetings and numbers written out in the language spoken in whichever country we are in, or simply a journal entry, if they are old enough to do some writing. Setting a side time to do some journaling while you travel is a nice way to incorporate down time in the afternoons. This is a fun item for them to bring to show and tell at school when they return. This also shows the teacher that their adventure was a learning experience.
2. Kids Help Plan
Encouraging kids to be a part of the travel planning process helps them take some ownership in the trip and gets them excited about travel. Of course, sometimes you have to do some planning without them involved but where appropriate include them. My son really loves doing the lodging and vacation rental searches, learning about the neighborhoods, reading reviews and setting the filters. It is also great fun to get maps of the places you are traveling to and help kids do some navigating and route planning. This teaches them about the lay of the land as well. Working in educational opportunities wherever possible is an awesome way to make your adventure more meaningful for your kiddos.
3. Assign a Photo Journalist
With their journals in mind, have kids take turns being the photo journalist. Help them think about what they might want to include in a photo. This is also a good opportunity to teach them about being respectful of people’s space and privacy as well.
4. Books, Books, Books
This falls in to the “down time” category. For older kids, investing in a Kindle is a great tool to bring along on any trip. While you want to make sure to balance out screen time each day, kindles also have games and the ability to watch movies. Especially helpful for long train rides or travel days. My son has the Kindle Fire and it works great! For younger kids I like a small stack of light weight, paperback books for down time and bed-time stories.
5. Easy Lightweight Games
Light, portable games important for down time and travel days. A deck of cards, a booklet of Sudoku, Spot It and memory cards are some of our favorites. My kids also like to pick out a Dot-to-dot book….(doing a dot-to-dot can be quite meditative! Check out this one). Other fun and easy games to remember are the old classics: Ro Sham Bo, Hot Hands, Eye Spy, Thumb wars, Tick Tack Toe and Hangman. Tap into your own childhood and try to remember the silly games you used to play.
6. Don’t Over Schedule!!
I can certainly be guilty of wanting to do it all!! Luckily my sweet husband gently reminds me that there is always another day or another trip. It is easy to fall into the trap of over scheduling your travel days but it is so important not to overload kids with too much. A good strategy is to get up earlier, beat the crowds and do some site seeing in the morning, enjoy a nice lunch and then have some down time in the afternoon. In many cultures, this is the norm.
In some countries, shops and restaurants close down in the afternoon for a few hours, opening back up in the late afternoon. If you are traveling to a more humid climate, this schedule also works well, as temps rise in the afternoon. It is a good time to do some journaling, read a book or have some cool down time in the pool. It is also a nice idea to have unscheduled days where you have leisurely mornings, perhaps stroll neighborhoods and let the day unfold more spontaneously.
7. Travel with Another Family
Let’s be honest, kids need other kids. It is important to set aside some time to take family trips that prioritize reconnecting with each other, taking a break from our routines and busy schedules. However, if you are planning a much longer excursion, it is great fun to meet up with extended family or good friends that have similar aged kids. You can break up longer trips into sections where you just travel as a family and then at one point meet up with some friends for a few days.
If you are planning any kind of expedition to get outside that may include some longer distance hiking, this plan works well. Some times adults can be boring and my son would correct me by saying, “Sometimes, grown-ups can be fun!”. Classic.
8. Geocaching
Do your kids like hunting for treasures? I know mine do! There is a mobile app for Geocaching that allows you to use your phone as a GPS to find hidden objects located all over the world. EVERY time we travel ANYWHERE we end up doing some geocaching at some point. We love how it takes you off the beaten path a bit, to explore neighborhoods and places you may not have otherwise checked out. No worries, as the clues give you plenty of insights as to what kind of location you are getting into. In Maui, it led us to a cliff side hidden capsule and later that same trip, into the Makawao Public Library (Makawao is like a little Hawaiian Western town in upcountry, pretty awesome). We have found geocaches located in the cobblestones walls of ancient churches in Italy and hidden neighborhoods of Puerto Vallarta. Check out the app here.
9. Getting Kids Outside and into Nature
Don’t forget to play the same games I talk about in this post. Getting outside and exploring the natural areas of the places you travel can teach you so much about the world. You often can see wildlife different from what you see in your home town. Of course plants look different in other places and then sometimes they look the same, reminding you of home and maybe even giving you a sense of connection to a new place.
10. Connect with the Locals
Attempt to get to know some locals. This creates a much more meaningful experience for the kids and for you to get the local perspective on a place and make friends abroad! You just might get invited to a meal, a local sporting event or learn of a special insight into a place. If we find a cafe or certain spot we are fond of, we will return regularly. Show your face enough and a local may want to chat and learn about where you are from. Be friendly. Step out of your comfort zone and stumble through some basic greetings, testing out your language skills. Another beautiful thought is to do a little research and see if there might be some volunteer work you could participate in for an afternoon...or longer! You may check if any local schools are in need of supplies, as one example.
Be a Mindful Traveler
What does it mean to be a mindful traveler? The practice ofmindfulness is all about being present, really living in the moment andsoaking in what is in front of you. Perhaps listening deeply to anotherin a conversation, observing how a place or a life style is bothdifferent and/or the same as your own, connecting to people and placesin a way that fills us with joy and illuminates the realization that weare all in this together. Truly at the core of all things is the pursuitof happiness.
At My Peaceful Wild we strive to share our adventures in a way thatencourages others to go out into the world and participate in a style oftravel that is mindful and connects to a place with kindness andcompassion. Of course many have a “bucket list” of travel destinations,myself included. It is a big beautiful world after all! Along with goingplaces to see beautiful landscapes, cities, architecture, let’s worktogether to spread a message of hope, kindness, environmentalstewardship, supporting and celebrating local communities and cultures.Let’s get out there and experience a place as a citizen of the earth on amission to connect to a sense of place. What does it mean to be anOregonian, a Hawaiian, an Italian, a Mexican or a Kenyan? The world isso full of beauty, mystery, language, food, traditions, history, joy andsorrow. As you get out there and experience it, do it mindfully andwith compassion. Now go!
Be well, be kind and make time to get outside and explore!
The Spirit of Giving: 10 Ways to Inspire a Compassionate Holiday
The Holidays mean so many different things for each person or family. I think we can all agree that at the heart of this time of year, is the spirit of giving. In our family we talk a lot about the importance of not only being grateful for what we have and celebrating the importance of family and community but also to look for ways to spread some of that loving holiday spirit around to others, especially those that may struggle this time of year.
Here are a few ideas for ways to give back, get involved with your local community or even focus gift giving on something that inspires, kindness, compassion or environmental stewardship:
1.) Necessity Bags for the Homeless Organize a Holiday gathering with friends or family and ask attendees to bring “necessity items” to contribute to creating gift bags for the homeless. Some ideas for items are gloves, socks, tissues, hand sanitizer, toothbrushes, toothpaste, wipes, perhaps $1-$5 in each bag. Have each guest/family focus on one item and set a goal for the amount of bags you will make(10, 20?). Have a table cleared to have items spread upon and organized into categories. You can have children help assemble if age ready for this task. Put all items into a large ziplock bag, as this bag cab be useful to a homeless person as well. Another idea is to have younger kids hand make little cards to include in bags. Once completed, you can decide to hand them out yourselves, if you know of places where they could be easily and safely distributed. You could also research a homeless shelter to donate them to.
2.) Recycled Bracelet Gifts by 4Ocean This is an inspiring organization that is working to clean up trash from the ocean. Each recycled bracelet is produced from a pound of trash pulled from the sea.
These are great gifts for people of all ages and raise awareness about environmental stewardship. Each one comes in a nice little cloth bag with information on the work the organization is doing. When I wrote this post, through worldwide support and the purchase of 4Ocean bracelets, they have removed 2,069,400 pounds of trash from the sea…and counting! Be a part of this awesome movement!! You can get them on Amazon here or directly from the organization here. Either way, you will be supporting this important work.
3.) One World Play Project Futbol Do your kids love soccer or do you know someone who does? Then purchase a One World Futbol By One World Play Project. For each ball purchased a portion of the proceeds is donated to provide play equipment to communities in need. Not to mention this ball is ultra durable and made of non-toxic materials. Be sure to let the recipient of this gift know about the One World Play Project, so they too can spread the word. Purchase on Amazon here.
4.) Gift Card from Heifer International My kids recieved a gift card from Heifer last year from their grandma. They each got $50 to spend in the Heifer International Catalog. This organization is working to end hunger and poverty world wide. Our kids got to look through the catalog and gain some perspective on the different struggles that people face around the world and then make a choice to donate their gift card money towards something that would help another family. The main categories to choose from are Animals, Empowering Women, Sustainable Farming and Basic Necessities. Check it out here.
5.) Volunteer at a Homeless Shelter or Foodbank You can help prepare or package meals for the holidays. There are a couple events in our town that we try to attend each Holiday season and I am certain that with a little research, you can find a place near you to volunteer.
For one event we helped serve Thanksgiving meals to homeless or low-income folks in our area. We also volunteered at a local homeless shelter to help prepare a meal that would later be distributed to homeless people at the shelter. My son helped peel a mountain of carrots and my daughter helped put utensils into all of the containers for distribution. Get out there and spread some love and kindness.
6.) Donate Jackets Look through your closets and collect old jackets that the kids have grown out of or that don't seem to get much use anymore. St.Vincent de Paul typically accepts donations of warm jackets when those temps start to drop come winter. Homeless Shelters are another good place to drop off jackets. Have the kids be a part of this and explain what you are doing and why.
7.) Donate Old Toys Have the kids help you clean out old, gently used toys to donate to homeless shelters or hospitals. Toys for Tots is another organization whose focus is on collecting and distributing toys to families in need. Learn more about them here.
8.) Plant a Tree in Honor of Someone Here is a lovely idea to have a tree planted in honor of someone through and organization called A Living Tribute. They will receive a beautiful card as a keepsake to commemorate the moment. What we breath in, trees breathe out. What trees breathe in, we breathe out. I’d say it’s a pretty important relationship to support. The tree will be planted on protected public land to help restore a forest. If you have children have them sit with you and make the purchase, perhaps for Grandma or Grandpa or a dear friend? Learn more here.
9.) Shop at Krochet Kids International Do some Holiday shopping at Krochet Kids and know that your purchase helps break the cycle of poverty and provide job opportunities for women in need. With your purchase you will be given information about a woman from Uganda or Peru who hand crafted the product and visit her online profile. My daughter got the Owl beanie when she was younger and NEVER wanted to take it off….sigh. Pretty hip stuff for kids and adults! Check a couple cute items I like here and here. My daughter loved her Owl beanie which you can check out here.
10.) Shop Tegu Blocks Looking for gifts for younger kids or the little builder in your family. This is another great way to shop with a conscience. These blocks are manufactured in Honduras, the 3rdpoorest nation in the western hemisphere and this company is hoping to help change that by providing job creation with a fair wage and opportunities for growth. The name is linked to the location of the toy factory in Tegucigalpa. Tegu blocks are simple and beautiful AND magnetized for extra fun building. They are made from wood and for every tree harvested for the production of the product, the company replants close to 1000 new trees. Buy on Amazon here. Be sure to scroll to the bottom of purchase page on Amazon and read a bit about the fellows that started it all.
Alright people, let’s get out there and spread some love and kindness while teaching our children about the importance of giving back this holiday season. If you are interested in more eco-minded, earth friendly Holiday gifts to promote environmental stewardship in your community, check out this post.
Mindful Journeys: Walk the Ancient Roman Roads of Italy
Tuscan-Emilia, Liguria, Lombardia
For me Italy means lively streets full of passionate conversations, potted geraniums spilling out of balconies, a maze of cobblestone pathways and agrarian vistas punctuated by tall columnar cypress trees. The Italian saying "Il dolce far niente", which loosley translated to "The sweetness of doing nothing" reminds me of the message of mindfulness, maybe just add wine. But at the heart of both is the act of simply enjoying the moment. Check out this post about Daily Mindfulness Practice.
Last time we were in Italy it was just the two of us, my boyfriend and I. Now we are back, married and have brought along our two kids!! My husband studied Italian in college and the kids and I started practicing Italian using the free app. duolingo, which was very helpful. It is always a good idea to try and pick up a bit of the language spoken in the country you are traveling to. Making an effort to greet and offer some introductions to locals you meet can go a long way and helps you feel more connected to a place. There is nothing worse than a loud American in a foreign country, expecting everyone to speak English.
We arrived in Milan, Italy on a sweltering August afternoon. We flew Delta airlines and enjoyed an excellent flight. We rented a car at the airport and drove to a cute little rental run by the lovely Anna and Carlo in a great neighborhood of Casorate Sempione, just outside of Milan. After walking to a tasty little pizza restaurant a few blocks away, we stumbled back home to get some rest.
Tavernelle in the Lunigiana
The next morning, after a quick breakfast we hopped in our rental car and drove two and half hours out of the city and up into the Tuscan-Emilia Apennines region into an area called the Lunigiana. We were excited to explore this off-the-beaten-path part of Italy, just on the border of Tuscany and Emilia-Romagna.
We arrived in the tiny town of Tavernelle to meet my family at a villa rental for the week. This is a TINY town, which we liked. We were able to get to know the locals more easily this way but if you are looking for a bit more action packed experience in Tuscany, I would recommend one of the bigger towns like Lucca or Sienna, two of my fave Tuscan towns. Our villa, called Palazzo del Duca, owned and managed by the sweet couple Mirella and Francesco, is a picturesque stone building with a pool in a beautiful garden setting . Mirella and Francesco are amazing cooks and you can arrange for them to create a feast to remember, for your group. Francesco is also an excellent vintner.
The villa is made up of several apartments that can be rented separately or you can rent the entire villa for a large group. A block a way is a little cafe, great for morning espresso and pastries and in the back is a low key but amazing restaurant featuring regional specialties. One thing we loved about Tavernelle was access to a enchanting creek, replete with crumbling ancient stone walls and swimming holes. We went each day to go swimming and look for frogs, butterflies and tiny lizards. We also saw a hedgehog in the garden at the village! As always, getting kids outside and into nature is a great activity no matter where you are! Check out this post.
A Mindful Moment
One afternoon, I had a moment to myself in Tavernelle and decided to wander the trails nearby. I wandered the trail down passed the Mill House, across the crumbling Roman bridge, over the River Taverone and hiked up through a woodland of Chestnut, Oak and Fig. I emerged from the trail on to a narrow road, passing an olive orchard and ending at a stone tunnel that lead into a tiny village. These are the ancient Salt trails, where 2000 years ago salt was mined and carried down to the sea. The word Salary originates from a Roman soldier's allowance to buy salt. Such an amazing place, so rich with history, I can feel it in the stone walls everywhere.
These are the ancient Salt trails, where 2000 years ago salt was mined and carried down to the sea. The word Salary originates from a Roman soldier's allowance to buy salt.
Day Trip to Ligurian coast and the Cinque Terre
One of our favorite day trips while in Tavernelle was an adventure to the sea, to find our old friend Ivo in the Cinque Terre. We drove about 45 minutes to the seaside town of Lerici, a vibrant place with a festive beach side promenade, outdoor market and plenty of cafes and gelaterias.
The marina is packed with little boats floating on turquoise water and a 12th century castle looming above town. At the marina we bought our boat tickets to Riomaggiore, in the Cinque Terre to visit an old friend.
These waters are considered the Italian Riviera and the ride was not short on gorgeous views. Last my husband and I were in Italy we befriended a local cafe owner in Riomaggiore, the first of the famous Cinque Terre villages from the south. When we visited previously, we arrived by train, our home base being Riomaggiore and then we explored all of the villages via the hiking trail, as well as the easy train rides stopping at all villages throughout the day.
This beautiful area is an Unesco World Heritage Site, and definitely worth exploring if you have more time, each town having their own unique charm and identity. Be sure to get off the main paths and wander the maze of stairways and stone walkways tucked away from the crowds. Hiking the trails between the towns is an extraordinary experience, seeing all of the cliff side dwellings, gardens and paths linking all 5 towns, not to mention the staggering views.
Riomaggiore has the feel of an old-world fishing village with a steep main street flanked by brightly colored apartment buildings and cafes. Head to Bar Centrale where Ivo serves up tasty meals and delicious beverages. The beach here is lovely, albeit rocky. My family enjoyed jumping off of the rocks and snorkeling in the bay. After a very eventful day, we headed back to Tavernelle.
We arrived home late to a festive affair! Another delightful thing about Tavernelle is how lively it gets in the evening. Come 9pm, music is playing, the community is hanging around the cafe and the local kids are playing soccer (futbol) in the field, beside the restaurant. My son had great fun joining in the local soccer scene and we enjoyed chatting with community members.
Lake Como
After a magical adventure in and around Tavernelle, we bid farewell to Francesco and Mirella and drove our rental car back to Milan. From the rental drop off at the airport in Milan, it was easy to catch a train to our next destination, Lake Como. We chose the town of Varenna, for it's easy accessibility (did not have to rent a car) and proximity to other towns, not to mention its charm. It was a 5 minute walk from the train station in Varenna to our dreamy little airbnb flat, overlooking the lake. Our apartment was small but worked just fine for us, with a stunning view over the lake from our balcony. We were able to walk to everything, including the ferry for fun rides around the lake to visit other towns.
We arrived around lunch time and decided to check out the Lido. Lido is the Italian word for beach or a place to swim. In Varenna there was a small fee to get in to this fenced in gravelly area with lakeside lounge chairs. Snacks and beverages were ordered at the counter inside and then brought out to us. There was a fun dock for plunging into the water and a nice swimming area we all enjoyed. That evening we found a festive outdoor cafe on the main piazza where plenty of kids were running about. Naturally, our kids jumped at the chance to runabout with other kids....giving the grown ups a chance to sit back and watched the sun go down over the sparkling water. Before our meal arrived the kids were able to find a geocache on the far side of the piazza. Check out this post for traveling with kids and you will learn more about what geocaching is and how we love to do it when we travel. It is a fun way to help us explore new places, while getting the kids involved. We finished the evening off with a gelato of course, and a stroll along Varenna's waterfront promenade.
As you may have guessed, the food was unbelievable, pasta carbonara, any and all of the pizza, and bruschetta were some of our favorites. If it is not indicated on the menu, inquire with your server about any regional dishes. It is really amazing to learn about the differences in pasta shapes, how each region takes great pride in their specialty and how each different kind of pasta serves as a vessel for a particular kind of sauce.
The next few days were full of exploration around town and nearby. One warm afternoon we enjoyed yet another waterfront meal and then wandered down to a little stone beach, where we were all able to wade out into the lake for a swim.
Another day we decided to trek up the steep cobblestone path to the castle on the hill. Castillo di Vezio is a smaller castle, great for kids to explore.
The hike up is quite steep, took us about 20 minutes but you are rewarded with 11th century castle ruins, complete with a falconry show and a draw bridge. The castle also has these ghostly plaster sculptures perched all around which can be pretty foreboding.
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Falconry at the Castle. Yes, I took this photo! -
Castillo di Vezio -
View from our flat
Later that day after a rest back at our apartment, we took the ferry over to Bellagio and Mennagio for lunch and some more geocaching. Both towns were quite busy, full of beautiful art galleries, cafes, churches, gardens and vividly painted buildings. Perfect for meandering around, looking for hidden treasures.
We ended our time in Italy with an early rise, an espresso and pastries at the train station in Varenna. From there, we hopped on and off trains, making our way to our next adventure: Switzerland, which you can read more about here.
Italy stole our hearts long ago and we will surely return. For family travel, Italy is full of beautiful and historic places to explore, easy and comfortable train rides with spectacular views and mouth watering food and..of course...gelato!! Mille Grazie Italia!!!
If interested in more tips on travel in Italy, we are big fans of Rick Steve's travel guides, as well as the Lonely Planet. Check out this book and this book.
Be a Mindful Traveler
What does it mean to be a mindful traveler? The practice ofmindfulness is all about being present, really living in the moment andsoaking in what is in front of you. Perhaps listening deeply to anotherin a conversation, observing how a place or a life style is bothdifferent and/or the same as your own, connecting to people and placesin a way that fills us with joy and illuminates the realization that weare all in this together. Truly at the core of all things is the pursuitof happiness.
At My Peaceful Wild we strive to share our adventures in a way thatencourages others to go out into the world and participate in a style oftravel that is mindful and connects to a place with kindness andcompassion. Of course many have a “bucket list” of travel destinations,myself included. It is a big beautiful world after all! Along with goingplaces to see beautiful landscapes, cities, architecture, let’s worktogether to spread a message of hope, kindness, environmentalstewardship, supporting and celebrating local communities and cultures.Let’s get out there and experience a place as a citizen of the earth on amission to connect to a sense of place. What does it mean to be anOregonian, a Hawaiian, an Italian, a Mexican or a Kenyan? The world isso full of beauty, mystery, language, food, traditions, history, joy andsorrow. As you get out there and experience it, do it mindfully andwith compassion. Now go!
Be well, be kind and make time to get outside and explore!
This post may contain affiliate links and we may earn compensation when you click on the links at no additional cost to you.
Want to feel more present? Try these Daily Mindfulness Exercises
Read on to learn about simple Mindfulness Exercises
We all lead such busy lives. Icould start every post with this sentence. For most people weekdays are anaction packed schedule of work, errands and home life. Throw in kids and itfeels like running a race each day. It is easy to feel overwhelmed or like an automaton,going through the motions, often times with little presence as we move fromtask to task, stuck in the constant chatter or worry of our thoughts. Thatsaid, it is important to give ourselves a break from it all by focusing onbeing fully present or simply more mindful and aware in our tasks.
Many studies show that practicing mindfulness can help us lead a much happier, fuller life. So what does mindfulness mean anyways? Simply put: it is the state of actively focusing on the present moment. Don't just stop and smell the flowers, look at them in wonder. Allow yourself to be amazed at the tiny details that make that flower unique. Maybe you catch a bee pollinating it. Sit for a moment and watch this interaction and say a little thank you to the important work that little bee is doing. Sounds silly?! So what!…try it anyways and take deep breathes while you are doing it. Then take notice of how the whole experience made you feel. Considering all of the digital distractions out there, we really could use some lessons in being present. Check out this article put out by Forbes.
Don’t just stop and smell the flowers, look at them in wonder.
Short on time? Aren’t we all. Incorporating mindfulness practices into your life does not need to take up much time at all. They can be fun short little activities to do throughout the day and can last just a minute or two.
The trickiest part is remembering to do them. Sticky notes help and are easy to put in obvious places, helping you to take pause a few times each day.
I recently gave myself the amazing gift of spending the weekend away at a silent Buddhist meditation retreat. I got the opportunity to practice plenty of mindfulness and meditation. I enjoyed my experience so much that I purchased a book written by the abbes of the monastery I visited (she is also and MD, a pediatrician, a mother and a grandmother). The book is called “How to Train a Wild Elephant & Other Adventures in Mindfulness”. There are 53 practices she discusses in her book. Below I have listed my top 10 favorites, though it was hard to choose, as they are all lovely. You could try focusing on one a week or a different one each day.
Once you get in the habit of these kinds of practices, soon you will come up with some of your own and start to be more present in every day life and activities. You will be amazed by how good it can make you feel, finding more joy in the mundane and being more present and loving with friends, family and all of your community!
10 Mindfulness Exercises to do Any Time
- Deep Breathes. Take a moment at any point in the day to breathe. I like to remember the numbers 4,5,6. Breathe in through your nose for a count of 4, hold breathe for 5 and breathe out for a 6 or even 7 count through your mouth. Do this two or three times in a row. Relax and feel your body letting go of any tension or anxiety. This is a great exercise to do when you notice yourself feeling particularly anxious or irritated.
- See the Color Blue. Look around your environment and look for the color blue. While walking from place to place, or sitting in a restaurant or at the park or even in an office setting, notice the color blue. From tiny things like the blue stitching on a coat or big things like the expansive blue sky. This simple act helps us to pay more attention and notice more things in our environment. Being more present and thus feeling more alive and a part of the world around us.
- Appreciate your hands. Your hands do so much for you each and every day. Take time to notice them while they do their busy work. While washing your hands or drying dishes, tying your shoelaces or holding a child’s hand. Think how much they do without us even realizing it. Notice the details, the lines, how they are aging and celebrate them as your very own unique hands. You may start to notice other peoples hands. We use our hands to animate a story, reach out to a loved one, or catch a falling object. Obviously I could go on and on. Be grateful for the important work they do.
- Mindful Eating. This one is difficult to remember to do however we all have to eat, so try to remember to eat mindfully. I am so guilty of cramming an energy bar in my mouth as I am running out the door. I realize there is not always time to really do it but when you can, try to pause between each bite and really enjoy all of the flavors and textures in your mouth. Also take notice of what your food looks like. Some times food can be quite beautiful! When I was on my silent meditation retreat, we were instructed to eat in silence, focusing only on our food. I was amazed out how very delicious everything tasted. Even a simple bowl of oatmeal with a little cinnamon and honey had never tasted so good! I was also surprised at how extremely full I felt after eating this way for three days. Check out this book on the topic. So, take pause and enjoy your food.
- True Compliments. This is such a lovely practice which asks us to slow down, pay more attention to the people around us and give true, genuine and thoughtful compliments. Not just a “Hey, I like your scarf” to the bank teller, but center compliments around something that touched you. This exercise has the beautiful possibility of a domino effect, reminding others to do the same. It also reminds us not to take kind gestures for granted but instead to show genuine gratitude for the people in our lives and watch them light up inside when their efforts are acknowledged. From strangers to loved ones, give thanks, because really, we are all in this together, right?
- Notice the Trees. An obvious favorite of mine, since I spend my days educating others about the wonder of trees. But you do not have to know the names of trees to appreciate them. Either from a window or spending a little time outside, take notice of the trees around you. Their different shapes, colors, textures. Take a moment to look at the finer details, like leaf shapes, patterns you see, even noticing how the little buds on twigs are different. Don’t over think it, just notice the details. And just for a moment you might acknowledge our relationship to trees. What they breathe out we breathe in and what we breathe out, they breathe in. Kind of amazing when you stop and think about it. Why not take a deep breathe in while spending time among the trees.
- Notice Dislike. This is an interesting one. When you feel yourself becoming impatient, angry or irritated by something or someone, instead of stewing in the negative emotion, take pause. Notice, “Wow, this person is really irritating me right now!!!” and then do a breathing exercise, or just take a couple deep breathes. Then try to dig deep and find some loving kindness for this moment. A little moment of thoughtful compassion can help us freshen up our perspective on why we are irritated and help us let go of that negative emotion. Be kind to yourself on this one…we all get a little (or a lot) ticked off and annoyed now and again. It is part of being human and there are many different factors that can play into why.
- Look up and look around. Take breaks from your daily work and feast your eyes and mind on what is nearby. Look up at the ceiling and notice the texture, any cracks, or grains of wood. Then look around you and notice the little details of materials in your environment. If you are outside, by all means take in the expansive sky, or the tree canopy above. Zen Buddhism refers to this as tapping into the ‘Suchness’ of a moment or the ‘as-is-ness’, if that helps. You are just paying attention to the beauty of this very moment as it is right NOW.
- Signs of Aging. I love this one so much. It is a good one for me as I am always studying the wrinkles around my eyes that seem to deepen every single day. So, in this exercise you are to pay attention to signs of aging in yourself, in others, in plants and animals and even inanimate objects. Certainly, calls attention to the impermanence of this life. Instead of fretting over it, celebrate what it means. Usually the signs of aging represent a life well lived or an object put to good use. When I notice the crows feet or smile lines on a loved ones face, I am always moved by how much more beautiful they seem to me. It also helps me embrace my own signs if aging. The same goes for a decaying leaf or the distinguished grey whiskers appearing on my sweet pups face. Try to find the beauty and significance of it all.
- Waiting. Lines at the post office, grocery store, waiting on a date, sitting in traffic, even waiting for the darn screen to load!! All nice opportunities to practice some of the above exercises.
These are also fun activities to try with kids. With a little bit of practice, we can all learn to be more present and mindful which can translate to a more joyful experience in life. Even the little moments can surprise you, if you only to tap into them.
Mindful Journeys: In search of Wonder in Switzerland - Explore the Jungfrau Region
From Italy to Switzerland
Ah Switzerland!! Your shockingly beautiful mountains cause me to fall to my knees and weep. No joke, but I am “special” that way. Equally inspiring are the tiny villages peppering these towering alpine valleys, where hard working people have carved out a peaceful way of life. You can go hiking in Switzerland from village to village and see for yourself!
We traveled to Switzerland via northern Italy by train. Make that 4 trains in one day. One of the fun things about traveling around Europe is the ease and speed at which you can move from country to country. We started in the morning in Varenna, Italy on Lake Como, where we took a train to Milan. We then found our train to Brig, Switzerland. Once we arrived in Brig we then took two more trains, transferring in Spiez and Interlaken Ost before finally arriving at our destination of Lauterbrunnen. We were able to book this entire itinerary through the travel agent at the train station in Varenna, which made things much easier. The excitement of changing trains, getting tickets validated, and finding the correct train to board, was something else! We planned it that way because we needed to meet some friends in Lauterbrunnen that evening. In some cases there were just minutes between transfers. On the upside it got us very comfortable with European train travel. Mind you, the majority of these train rides afforded mesmerizing scenery replete with picturesque villages, sparkling lakes and snowy peaks.
Lauterbrunnen
When we arrived in Lauterbrunnen, we were awestruck by the plethora of waterfalls spilling down the cliff sides flanking this vibrant little town. Cradled by a cathedral of showy mountain ridges, Lauterbrunnen feels very festive, with a main street, decorated with Swiss flags and full of cafes, restaurants, outdoor gear shops and various places to stay. We tend to stay at a range of accommodations when we travel, from more budget friendly or mid-range places and then splurging on more special spots too.
For the start of our journey in Switzerland we chose the Valley Hostel. A very family-friendly place our “family-style” room came with a cozy loft for the kids and soft slippers for each guest. After a quick check-in, we headed out to meet our dear friends from Oregon who we had planned to travel with for this Swiss part of our journey. Traveling with another family is on my list of tips for traveling with kids. Let’s face it, kids need other kids….sometimes adults can be boring. Or as my son will say, "Sometimes adults can be fun!" Sheesh. So, we met our friends at Hotel Steinbock for hot coco and delicious fondue, must haves for any Swiss journey. Next up? A good night of rest!
The following day was full of exploration in the Lauterbrunnen Valley. Hiking and walking in Switzerland between some of the villages in this Valley is really pretty easy! We visited the car-free tiny towns of Murren and Gimmelwald. To access Murren from Lauterbrunnen, we took the cableway from the north end of town up to Grutschalp, where you catch a narrow gauge mountain train to Murren. Both of these modes of transportation are awesome experiences by them selves! Murren is such a stunningly beautiful little town. If interested in staying here check out this link for lodging. Once in Murren you can enjoy a down hill amble through town, making your way slowly to the town of Gimmelwald, stopping often to marvel at the constant mountain vistas, charming cafes, picture perfect Swiss chalets and pastures full of cows. This walk exposes you to the magnificence of the Jungfrau region in the Bernese Oberland (link). When you picture Switzerland in your mind, this is the place you are envisioning. The walk on pedestrian only paths will take you about 20 minutes, and our group included 6 year olds and 10 year olds.
Gimmelwald
Once in Gimmelwald we stumbled upon Pension Gimmelwald, for lunch. Their dining room opens up to a patio with a mountain backdrop so unbelievable, you will feel like you are in a screensaver.
We immediately inquired about room availability and booked a room for the following evening, as it would be a good starting point for our big trek to the Obersteinberg Hotel, which I will talk more about later in this post. This 100 year old pension is oozing with old world charm. There are a range of room types to suit families, couples or single trekkers, as the area is very popular with back packers.
Back on the dining patio, we enjoyed delicious soup with bread and charcuterie. The kids discovered a little trail from the patio that led through a hillside meadow to an awesome play structure with a speedy tunnel slide! This spot was pretty dreamy for the kiddos. After lunch we caught a cable car, right by the play structure, down to Schtechelberg. Warning, this is a pretty steep cable car ride, so if you are afraid of heights, you may want to close your eyes, however you would miss the incredible views.
Trummelbach Falls
From Schtechelberg we walked along the road to TrummelbachFalls. You must pay to get into the falls and there are many visitors to sharein the experience but it is worth it. You will get to take an elevator insidethe mountain and then follow paths through the mountain to see a waterfall flowingin and out of caves, within the mountain. Once you get back down to the bottom,there is a nice little café for a snack or a treat. From Trummelbach, we walkedall of the way back to Lauterbrunnen. It is a flat beautiful walk but it didget a bit long. As an alternative you can take a bus back from either Schtechelbergor Trummelbach.
The next day was a little more leisurely. Since we had a pretty big mountain trek planned for the following day, the kids convinced the grown-ups that we should take cable cars all of the way from Lauterbrunnen back to Pension Gimmelwald, which worked just fine. Another lovely option is Esther's Guesthouse in Gimmelwald. So we enjoyed a lazy day of wandering about Gimmelwald, and hanging around the pension. Lazy days are key to travel with kids. We elected to order the kids a pizza from the Mountain Hostel, just below our spot and then the parents enjoyed a multi-course meal put together by the pension. Highly recommended, if you stay here.
The Obersteinberg Hotel
The next day was a big one and the inspiration for our journey to Switzerland. We had always dreamed of participating in the “hut-to-hut” backpacking experience, where you can hike from one lodging to the next. With the amount of time we had and our young hikers’ abilities, we opted for just a one night stop at the Obersteinberg Mountain Hotel. There are so many huts to hike to throughout Switzerland and all over Europe really. This was simply what we had time for and the region we wanted to explore that seemed well suited for our group of young trekkers. We also give many thanks to the staff at the Valley Hostel, who helped us pick the best route. Starting from Gimmelwald we had a 7 mile trek up to the “hut” for the night and the following day we would hike back out and down to Stechelberg, where we would bus back to Lauterbrunnen. We were really excited about the idea of getting to an accommodation only accessed by foot. The really special part was that we did not have to carry much with us, especially for the kids. All we brought were snacks for the trail, appropriate layers and a few hygiene items. The mountain hut would provide bedding and food.
We are a pretty well seasoned hiking family but a 7-mile hike mostly be up hill, was still a challenge, particularly for the 6 year olds.
We took MANY breaks on the side of the trail, sometimes finding lovely benches with gorgeous views, perfect for snacking on yummy homemade cheese produced in Gimmelwald. We were happy to offer our young trekkers plenty of Swiss chocolate and gummy bears and a moment of rest for some story telling....ok and maybe some whining, quite a bit actually....but we kept going and going and finally WE DID IT!! We made it to the Obersteinberg. After trudging up plenty of switchbacks, carefully crossing a few steep drainages ( a little scary..take it slow), visiting with trail side goats and cows, we slowly made our way. This beautiful lodge provided simple clean rooms, an amazing 4-course meal and scenery that blew our minds. The parents got to sit back and enjoy in a cold lager, mesmerized by the Swiss Alps while the kids were completely entertained by catching crickets, following the many drainages that created little meandering creeks down the mountain side, visiting with the mountain goats, horses and pigs on site and simply watching the waterfalls flow. What. A. Day….
With our bellies full, we made our way back to our rooms. Because there is no electricity, each room is equipped with a little old fashioned candle holder…especially helpful to make your way down the hall to the bathrooms! The next morning, after a hearty breakfast we headed back down the trail, this time it was all down hill. Phew! Throughout this entire journey, the mountains commanded many a mindful moment, to soak it all in and sit in wonder at how teeny tiny we all are. I miss those mountains. It is important not get too wrapped up in sightseeing when you travel, to remember to take plenty of moments to just sit back and take it all in....the wonder and perspective of being in a place different from your own.
Eventually the trail led us right into Schtechelberg, where we caught a bus back to Lauterbrunnen. The Valley Hostel had a storage room for our non-trekking luggage, so we grabbed our stuff and caught the next train to Zurich!!
Zurich
We had a soft landing at the modern Novotel Hotel in Zurich.Mind boggling to have literally come down from the mountains, hopped on acouple of trains and made our way into a big bustling city. We did not havemuch time in Zurich, as our plane back to the states was the next day. TheNovotel was a great choice, near the airport with a free shuttle there, fun andfestive for the kids and quite modern, with a particularly expansive and tastybreakfast buffet before our big day of travel back home.
What an adventure it was!!!! We had been in Italy a few weeks before our 5 day adventure in Switzerland and it was the perfect close to an amazing journey. We will surely return!
You can read about our adventure in Italy here. For more travel tips on travel in Switzerland we are big fans of The Lonely Planet and Rick Steve's guide books.
Be a Mindful Traveler
What does it mean to be a mindful traveler? The practice of mindfulness is all about being present, really living in the moment and soaking in what is in front of you. Perhaps listening deeply to another in a conversation, observing how a place or a life style is both different and/or the same as your own, connecting to people and places in a way that fills us with joy and illuminates the realization that we are all in this together. Truly at the core of all things is the pursuit of happiness. Check out this post about Daily Mindfulness Practice.
At My Peaceful Wild we strive to share our adventures in a way thatencourages others to go out into the world and participate in a style oftravel that is mindful and connects to a place with kindness andcompassion. Of course many have a “bucket list” of travel destinations,myself included. It is a big beautiful world after all! Along with goingplaces to see beautiful landscapes, cities, architecture, let’s worktogether to spread a message of hope, kindness, environmentalstewardship, supporting and celebrating local communities and cultures.Let’s get out there and experience a place as a citizen of the earth on amission to connect to a sense of place. What does it mean to be anOregonian, a Hawaiian, an Italian, a Mexican or a Kenyan? The world isso full of beauty, mystery, language, food, traditions, history, joy andsorrow. As you get out there and experience it, do it mindfully andwith compassion. Now go!
Be well, be kind and make time to get outside and explore!
Meditation for Beginner's: A Guide to Mindfulness Meditation Practice for Newbies like Me
Tips for starting a meditation practice that can ease anxiety and enhance peace of mind
Feeling stressed, overwhelmed or struggling with insomnia? Curious about Meditation but are a newbie, like me? Meditation and mindfulness may truly give you some relief. Meditation has no doubt become a buzzword whose "new age" stigma is starting to fade. And for good reason. Scientific studies including a Harvard study, look at how meditation practice and mindfulness exercises have been proven to have profound effects on the brain, indeed helping us better cope with stress, anxiety and myriad ailments both mental and physical.
My Dad first took me to a meditation class in Santa Monica, CA in the early 90s. Besides the overwhelming smell of incense I don't remember much but one thing that did stick with me was the instruction to close my eyes and let my thoughts drift by like clouds in the sky. Simple but very helpful advice that I still use today. Since then I have taken a few meditation classes, read several books that I highly recommend and have attended a silent meditation retreat at a Buddhist monastery, which was extremely challenging for me but so very uplifting and restorative. You can read more about that experience here.
I started meditating regularly a few years ago when I was really feeling overwhelmed by motherhood. I felt tired and overwhelmed and was losing my patience easily. Now I meditate daily but admittedly it is a challenge to make the time for it. Some times I only meditate for 3 minutes!! The longest I ever do it for is 25 minutes. And finally sometimes, if I can only squeeze in a few minutes I work in some mindfulness practice and a few deep breathing exercises throughout the day. The important thing is not to be hard on yourself. BE KIND TO YOURSELF....you are doing the best you can with what you've got.
I started meditating regularly a few years ago when I was really feeling overwhelmed by motherhood. I felt tired and overwhelmed and was losing my patience easily.
So how do you do it?
I have had many a friend express interest in meditation but admitted they don't know exactly what it means or how to do it. Or they sit down and try and are immediately frustrated and bored. Sound familiar?
Basically the act of meditation involves finding a quiet spot to sit, closing your eyes and focusing on your breathe for a set amount of time. I use the timer on my phone. You will be constantly and gently reminding yourself to stay in the present moment and focus back in on your breathing, letting go of thoughts that creep in. When I first began meditating I would get easily frustrated and mad at myself as the thoughts ALWAYS invaded my focus.
That said, an important piece to remember is the whole experience of constantly bringing your breathe back into focus, is part of what meditation is. Training your mind to relax. Don't be fooled by your mind telling you that your are failing. The art of reminding yourself GENTLY, KINDLY to come back to the breathe, is what it is all about. Be kind and forgiving with yourself, stick with it, starting with just a few minutes at a time and eventually you will train your mind to relax and find your breathe. Now, I get so excited to sit down and meditate and I quickly settle into the euphoric feeling of giving myself the peaceful gift of being present. This feeling is so genuine to me, I decided to blog about it....which is something I NEVER thought I would do.
A few tips
- find a quiet spot to sit undisturbed and try to sit with your back straight. Using a chair is just fine. If you would like instruction on special meditation poses, click here.
- attempt to meditate the same time each day. Often first thing in the morning is good, perhaps after a few wake-up stretches.
- Try starting with a body scan. With your eyes closed and breathing quietly, start thinking about your toes and move up your body slowly to the top of your head. If your mind drifts, not to worry, just come back to where you left off.
- Try repeatedly counting to ten. This is my go to strategy. Breathe in on 1 and out on 2, in on 3 and out on 4, all the way up to 10 and start over again.
- When I am short on time I will squeeze in a couple of minutes right after I drop my kids off or right before I pick them or even just in my office right before I teach my class.
- You can also try a breathing exercise: Take a deep breathe in through your nose for 4 seconds, hold it in for 5 seconds and slowly breathe out through your mouth for 6 or 7 seconds. Just remember 4, 5, 6.
- You can practice some mindfulness exercises any time. Check out some ideas here.
- There are many apps you can use for guided meditation, here are a few I have used and liked: Headspace, Insight Timer
Creating a Meditation Space
If you create a special space in your home, it may encourage you to make time for meditation each day. My spot is in my office. I have a little table with a pretty yellow scarf over it. I have a few candles and a few things that have meaning to me, including some beautiful little nature objects, like shells, acorns and stones. When I have the time for a longer practice, I make more of a ceremony out of it, I place my hands together in a prayer position, and give a little bow to both where I will sit and to my little alter, while sending out a silent prayer of gratefulness or just the phrase "thank you". I repeat this at the end of my session. The simple act of gratitude can have lasting effects on us. Read more about that here. This is certainly not necessary. As I said earlier, sometimes my practice is just a couple minutes in my car (often with sunglasses on..teehee), right before pick up. If nothing else I try to find a few moments each day to pause, take notice of and celebrate the little things with a few deep breathes. The way the light shines on a leaf, the warm sun on my face or a kind smile from a stranger. In the end all we really have is this very moment. Stay present, friends!
To Catch A Leaf: Getting Kids Outside and into Nature
It is no secret that we are a screen addicted digitally saturated society. When Richard Louv published his book, “Last Child in the Woods, Saving Our Children From Nature-Deficit Disorder”,people finally started tuning in to the urgent need to get our kids outside and connected to nature. With an ever increasing exposure to digital inputs, it is becoming even more important to encourage children to tap into wild places both on a sub-conscience level as well as to explicitly illuminate the interdependent relationship we have with the land. But this post is all about getting kids outside to have fun in nature.
I myself have absolutely been guilty of turning on a screen to keep my kiddos occupied so that I can accomplish some task or to simply catch a break. Trust me, no judgment here. But I do feel we need to place even more emphasis on balancing that screen time with plenty of time outdoors. With some gentle nudging (or outright insisting!) and some suggestions, it is not too difficult to get even the youngest kids engaged outside…in fact I think they naturally gravitate towards nature.
I am often reminded of this during a walk home from school on a drizzly day, when getting home takes twice as long because my two children keep stopping to watch their leaf-boats travel down the gutter or the perfect climbing tree beckons them away from our amble home. And in the end, it is these moments that I give in to that have me feeling uplifted as well….as it turns out grown-ups need to feel connected outside too!
A study done by Roger S. Ulrich, Ph.D. at Texas A & M University on Evidence Based Environmental Design for Improving Medical Outcomes discusses how patients in hospitals with windows facing green spaces, healed much more quickly than those whose windows did not face green spaces. Seems obvious to me but surprisingly prioritizing a serene and calm space for patients to heal has been superseded by focusing funding for medical treatments and technological advances. Surely all important but perhaps we should consider the idea that being exposed to nature could be a medical treatment in itself.
So, studies show the therapeutic worth of spending time in natural spaces, whether we are tuned into it or not. And for children who are growing and learning so much every day, at every age, there is such restorative value in getting them outside, away from screens for some good old fashioned play in the yard.
The following are some ideas to get kids engaged in nature outside that are pretty simple and easy to do anywhere:
- LEAF CATCHING
This is one of my all time favorite outdoor games to play with my kids. You do need to head to a park for this one, unless you have a yard with trees and a little space to run around. The other requirement is a little breeze. Lastly, Autumn is really the best time of year for this, as all of the leaves begin to fall. All you have to do is stand under a tree on a gusty day and try to catch a leaf as it drifts down. Sounds easy enough? Try it…it is surprisingly hard but such great silly fun!! The best tip is to pick one leaf just as it departs the tree and try to keep an eye on the same leaf till it gets with in reach. They are squirrelly little buggers and many an attempt end on the ground in a fit of giggles. - LEAF BOATS
This one is great fun but you must have access to some water, so great on or after a rainy day. A gutter or a big puddle will do or if there is a nearby stream or river, even better. Use thick broad leaves or chunks of bark and pretend it is a little boat, so well structured to float. You can use a twig or a feather as the mast and other small nature objects can be your sailors. Then go ahead and set sail. It is fun to make many of them with friends. - NATURE MANDALAS
Head outside and start collecting nature objects like leaves, cones, nuts, pebbles, twigs and the like. Pick something to act as your centerpiece and then start creating concentric circles using your nature objects, radiating out from the center.For example, you could start with a dandelion flower as the center and then perhaps make a circle of dandelion leaves around the flower like petals or sun rays. Then at the end of each dandelion flower you could place an acorn or a pebble, and so on and so forth. It can be big or small, simple with just one or two of the same kind of objects or more elaborate. - CREATURE WATCHING
This activity is all about connecting to the wild creatures that live among us but perhaps we do not always pay attention to. Tell your child that we are going to try to imagine what it’s like to be another creature by seeing who you can find and observing what the creature does. You can start by simply sitting on the ground near a shrub or some grass or weeds even. Start looking for ants or little insects and simply sit and watch what they are up to. If your child starts to lose interest move on to the next creature. Look for birds in trees, worms in the dirt, squirrels, bees. You could even record who you see, what they are doing and what they look like. You could even go so far as to try to find out the exact species you discovered and learn even more about their habitat. You could help your child create a nature journal in this way. - FAIRY HOUSES AND MINI FORTS
Imagine with your child that when people are not watching, or that perhaps when the sun goes down, little wild forest creatures come out to explore and that they get tired during their exploratory missions so will need a spot to rest. Now start collecting small twigs, broad leaves, little stones or pebbles, a few flower petals (dandelions are good plentiful options, that won’t upset anyone’s treasured garden). Once you have your building supplies start creating. Twigs are good for creating four posts to hold up a leafy roof. Pebbles or stones could serve as stepping stones and petals could create a nice bit of bedding inside of the structure. It is really up to the designer. - CLOUD WATCHING
Well this one is a classic that never gets old. When you lay down on your back and focus in on clouds, it is amazing to see how much they move and change, when at first glance they appear to be quite still. As you watch them float and change forms, all sorts of pictures come to mind…just wait and see what your child comes up with. - LEAF SHAPES and FLOWERS
Ask your child to wander around the yard or wander with them through the neighborhood or in a park and start collecting as many different kinds of leaves as you can find. Then sit down with them and spend time observing the differences. Look at the margins or edges of the leaves. Are they toothed or serrated like a saw blade or are they smooth. Look at the tips of the leaves and the base of the leaves. Notice the color, especially during fall when leaf color can change. Look at the overall shape. Look at the veins in the leaves and how that effects the overall shape. You could even trace or draw the shapes of the leaves and write down the differences you see. In addition, with out necessarily picking them, carefully look inside a flower. See if there are any nectar guides, or spotted patterns, which lead pollinators in. See if you can identify the flower morphology, like the pistil and stamen, which holds the pollen. May be more fun for older kids.
Often times you start with some suggestions for outdoor play and the kids take it from there. Check out this book by Andy Goldsworthy for some inspiration. Have fun, get outside and enjoy nature with your kids!
Tapping into the Wild : Take a Mindful Moment in your own Backyard
Let’s face it, life can be overwhelming…to the point of exhaustion. Sometimes I want to curl up in a little ball and nap my worries away. Which by the way is a lovely option, if you can afford the time. As a parent working part-time I find myself hurdling through each day, juggling schedules, pick-ups and drop offs, carpools, volunteering, my kids sporting events and performances, planning and shopping for family meals, planning the class I teach at our local University, grading tests and reviewing lecture notes, constantly bouncing between maintaining my career and my busy family life.
Then I turn the news on during one of my daily commutes around town and my world comes crumbling down as I learn about a hurricane that has devastated a community, or millions of people become refugees seeking asylum as their country unravels in war, or that soon there will be more pieces of plastic in the sea then there are fish. Sometimes it all feels like too much. Then I am jolted back to my local reality and have arrived at my kid’s school for pickup.
When we return home, my daughter tosses her backpack aside and beckons me to join her out in the yard. She insists I sit down in the grass with her, so she can show me the tiny fairy house that she has constructed with her Papa, beneath the canopy of a rhododendron. Little pebbles are pushed into the soil in a line to form stepping stones leading towards a tiny humble structure of twigs with a fern leaf roof. Bright yellow flower petals are sprinkled inside to create a soft landing for the hopeful visit of a miniature winged forest creature.
Feeling the soft cool grass between my fingers, I choose to give in to this moment. With a deep breath, I let all of my worries melt away and let the present moment soak in. I see the dappled light dancing on the leaves as a light breeze joins us. I see the elegant sculptural twist of a twig stretching from a branch and notice the deep mahogany color revealed beneath a peeling patch of bark. I watch an ant struggle to get around the uplifted bark as she makes her way down the twig, clearly on an important mission. I hear my daughter humming a quiet little tune as she continues to engineer her fragile twiggy structure. I tap into the realization that this precious little moment has me feeling completely at ease. I notice this feeling of being content, grateful and happy. I send a silent wish of love and healing out into the world and remind myself that I am doing the best I can with what I’ve got and where I have landed in this complicated life… and that it is this moment that I need to be present in. And then I let myself embrace the thought that …it will all be ok.
When I pay close attention to the tiny delicate details in nature, from watching a leaf flicker in the wind or noticing the intricate patterns of veins in a leaf, with a deep breathe a gentle peace fills me. Give it a try.
If you would like to learn more about daily mindfulness practice check out this post.
