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.
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!
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.
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.
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.
