Evolve, Health, Lifestyle

6 easy ways to practice mindfulness this holiday season

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The holidays are a busy time of year. Between shopping for gifts, holiday parties, preparing for the end of the year, and keeping up with our regular commitments, it can be difficult to find little pockets of serenity amidst the chaos. But the holidays are also a beautiful time of warmth and reflection. It is a time to nurture our wellness, to spend time with loved ones, and to recall traditions that give us a sense of home.

This holiday season, find balance and tranquility amidst the busyness with these six tips to help you practice mindfulness and focus on the beauty of the present moment.

Me practicing yoga outdoors

1. Practice Mindful Breathing

Take a few moments each day to focus on your breath. You can have this at a regularly scheduled time or just when you feel your stress levels rising. Take a deep inhale through your nose, hold for a few seconds, and then exhale through your nose or mouth. Repeat a few rounds of this, allowing your eyes to gently close if you are in a safe space to do so, and/or focus on your surroundings: What can you see, hear, smell, taste and touch? Bringing our awareness to our five senses helps to ground us in the present moment. Paired with mindful breathing, it can help calm our minds and help us come back to what is happening now, instead of focusing on what has happened or will occur.

Photo by Anne Nygård on Unsplash

2. Set Boundaries

Saying “no” can be challenging, especially to activities we feel obligated to attend or to people we know are expecting us to show up, but it is a right you reserve. You are the only person who can protect your peace. And saying “no” to some events and activities may mean you are able to be more invested in the activities that mean more to you and be more present with the people who matter most. Protect your time, and make sure you are leaving enough space to take care of yourself. Just because there is a block of free time on the calendar does not mean it should be filled with another event or activity.

Me serving up some homemade hot chocolate

3. Mindful Eating

There are plenty of delicious holiday treats around this time of year. First, know that you can eat whatever you please. Food is fuel — there are more nutrient dense foods and less nutrient dense foods, but all of it is food. As long as we are making an effort for the majority of our diets to be more nutrient dense, treats can be a regular and healthy part of our nutritional intake. And at this time of year, food can take on an extra special meaning for us. The holidays just don’t seem the same if I do not get to enjoy a gingerbread cookie or a glass of eggnog.

Enjoy your food and the memories that come with it, but when you do so, enjoy it mindfully. Engage your five senses again — what can you see, taste, feel, smell, and hear? Pay attention to your surroundings as you enjoy these treats. Appreciate the warm glow from your Christmas tree or the sounds of laughter from the party. Eating mindfully will not only help you truly enjoy these treats, but it will help curb any overindulgence that can lead to painful inflammation and stomach discomfort later.

5. Create Rituals for Relaxation

Create space in your calendar for rest, and spend this time taking care of you. Try meditation, yoga and gentle stretching, or sipping some herbal tea with a good book. Engage in one of your favorite hobbies, or try a new holiday-themed craft. Establishing these rituals before bedtime can also help create a routine that signals to your body that it is time to rest. This will help you fall asleep faster and aid your mind and body in better recovery, so you can enjoy all the holiday festivities even more.

Me hiking in Frederick, MD

6. Connect with Nature

We are a part of nature, and nature is a part of us. We are meant to spend time outdoors in the fresh air, but as the weather cools, many of us find ourselves cooped up inside more than usual. Bundle up and get back out there! Enjoy a walk, engage in grounding activities, or simply sit outside with a hot drink.

Many of us also struggle with Vitamin D deficiencies in the winter because of the lack of sunlight, which can lead to feelings of sadness and depression. If you can, spend time outdoors during hours when there is sunshine, or invest in a sun lamp to help bring the sunshine with you indoors.

The holiday season is a beautiful time of connection and celebration. With these six tips, I hope you are able to find moments of rest within the busyness and more spaces for serenity and joy. I wish you a very healthy and happy holiday season and a serene beginning to your new year.

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Evolve, Health, Lifestyle

The journey to joy, part 2

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by Jolie Kolb

It’s 6:41pm on Wednesday the night before Thanksgiving, and I am in tears. My son is 15 and my step-son is almost 20 and home from college on break. The two of them just left with another friend to go pick up a friend from the airport. Then they are going to go to that kid’s house to spend the night and we will catch up again tomorrow for dinner at my mother’s. In this moment the silence in the house is so loud. Gone are the days of little boys running around my house watching holiday specials and making Christmas lists off the Black Friday commercials. Having children is one of the best and yet hardest things on the heart. I am so grateful they are so close and spending this time together, but I miss them and their craziness just the same. The holidays and the heartstrings do not always play nicely together.

My boyfriend will be over in a bit, and I am grateful for his presence. He is older than I am and has already gone through this kid transition, so he has empathy for my moments. I work off the Buddhist principle “Be Here Now” not “Be There Then,” so I take a breath and try to refocus. One of the quickest ways to adjust your energy is to move into an attitude of gratitude. In this moment everyone I know is in a good space. I am in a good space. For those things, I am grateful.

A big part of navigating the energy of the holidays and being in a space of joy comes back to embracing change. The only constant in life is that it is always changing. So much of navigating change comes from our perception and the story we tell ourselves about what is taking place. Change your words, change your story, change your energy. I think of my boys and the laughter and memories they are creating tonight with their friends, and that makes me smile. My boyfriend texts me that he is leaving his house and will be here soon, and that warms my heart. A girlfriend sends me a text with pictures of a guy she’s out on a second date with that’s going well, and it makes me happy to know she’s having a good time. The loudness of the silence of the house fades away into the hum of the heat kicking on, the rattle of the dryer running in the basement, and the gentle snoring of my three dogs. The phrase from the Christmas carol pops into my head, “Good tidings of comfort and joy.”

Joy is not always a big, in your face, overwhelming feeling of happiness. In this moment, joy is the soft, warm feeling that comes from the comfort of those little things like my snoring dogs, the sounds of my home, and the gratitude of knowing that in this moment, all is well in my world and with the people I love. If the journey to joy is done from the heart, then part of this is recognizing that it is not felt in just one way. It can be big and felt through your whole being, or that small, soft knowing that makes you smile. However it comes, embrace it, bask in it, truly and deeply feel it, knowing you are worthy of all the warmth, love, and peace it brings you.

Join us on Thursday, December 8 at 7:30pm for an online seminar about Finding Joy, not just during the holiday season, but every day of your life. Learn more & sign up here.

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Evolve, Health, Lifestyle

The journey to joy

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Learn more about our new Energy Coach, Julie Kolb, here

by Jolie Kolb

Earlier this week Tyler sent out a list of seminars the Evolve team would be doing during the month of December. As I reviewed it, December 8th we are speaking on finding joy during the holiday season. This sounded like an awesome idea; the only problem was, I was finding it difficult to find joy myself. How am I supposed to help others with something I’m not sure I can accomplish myself?

This time of year is a challenge when it comes to maintaining positive energy. My boyfriend and I had already gotten into an argument about Thanksgiving plans, the bills are due and somehow there needs to be money for holiday shopping, everyone’s stress level is higher as we try to accomplish all the things, and then there are the ever-lingering memories of holidays past and the reminder of how things have changed which tug at the heartstrings. Yet this time of year is to be about the energy of joy. If I was going to speak about it, first I had to find it for myself. So I set out on a journey to find joy.

I started in the most logical place, asking my friends. This led to some interesting discussions about how it has to be in the little things and in things that don’t have anything to do with other people. This seemed like a conundrum since the holidays are supposed to be about friends and family. So now I’m looking for things that have nothing to do with other people, in a season that is about other people. At this point I did the most logical thing I could think of and booked myself a one hour salt float. Perhaps some time alone floating in a pool of salt would give me the clarity that I needed. My energy shifted with excitement as soon as I hit the “confirm” button on my float reservation. The relaxation time would definitely bring me joy.

If you have never floated, basically the way it works is that you get into a giant bathtub filled with salt water that has enough salt in it that you automatically float. The bathtub is in an enclosed pod. The doors close and eventually all the lights go out, although you can turn on lights if you choose. I settled in and began to float, eventually the lights went out and it was pitch black. I lay there for awhile trying to relax my mind. At some point I decided I wanted to turn the lights on, but in the darkness, I could not find the switch. I began feeling my way around the tank, unable to find the door or the switch, panic began to set in. It was completely dark and I couldn’t see anything and I knew that no one could hear me. I continued to frantically feel around the walls looking for the handle to the door. Eventually I found it, realizing that I had gotten turned around so that everything that had been on my left was now on my right. I opened the door and let in some light and found the switch to turn on the lights inside the pod. Settling back down into the water I began to reflect on this experience. I was here to relax and find joy. Why did I feel it necessary to look for a way out? Why when I couldn’t find the light switch could I not just relax knowing that in 50 minutes the lights would come on anyway? Why couldn’t I surrender to the experience without having an exit strategy?

After my float, feeling much more relaxed, I sat down to contemplate this journey to joy. It seems to me that if I am going to find joy this holiday season, and help others to do the same, then it has to be a path led solely by the heart. The minute my head gets into the mix, things go awry and it seems I self-sabotage my own mission. How many times are we our own roadblock to joy? I set the intention to get out of my own way this holiday season and to focus on following my heart on this journey to joy. Easier said than done? I have no doubt. But if there is one thing I have learned on the adventure of self-exploration, there are always lessons to be learned and obstacles to overcome. I am looking forward to taking on this challenge of staying in my heart space as we welcome in the holidays and can’t wait to share what I learn along the way.

Join us on Thursday, December 8 at 7:30pm for an online seminar about Finding Joy, not just during the holiday season, but every day of your life. Learn more & sign up here.

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Lifestyle, My Life

10 activities I am looking forward to this fall

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Note: This post contains affiliate links. If you purchase a product after clicking the associated link, I will gain a small commission off of that purchase.

Fall is finally here!

The long, summer days are slowly waning, and the cool, crisp, autumn mornings are on their way. 

Fall is the season for cozy sweaters, warm drinks, and lots and lots of pumpkin. Things may be very different this year because of the novel coronavirus, but there are still plenty of activities I am looking forward to doing. 

Check out my fall bucket list to learn more about the activities I am most excited about this year. If you feel inspired, try out a few and leave me a comment below about your experience – I would love to hear how you are making the most of the fall season. 

1. Apple picking

I have only been apple picking once in my life, but it is an experience I want to repeat. Nothing quite compares to the taste of a freshly picked, sweet, juicy apple. After collecting your bushel, try your hand at a classic apple recipe, such as apple pie or cider.

2. Drink a pumpkin spice latte

Starbucks has already released its pumpkin spice latte, and it’s just as delicious as ever. The bitterness of the espresso is balanced beautifully by the perfectly steamed milk and sweet, fall spices. It’s the perfect drink to sip on a chilly day. 

3. Explore a corn maze

A corn maze is the perfect place to reminisce about the fall seasons from our childhoods. It’s one of the few places where I still feel just as small as I did when I was a kid. Spider Hall Farm is one of my favorite corn mazes to get lost in every year. The farm also has a terrific Mom and Pop’s-style store, a hayride, and a pumpkin patch, so it caters to all of your fall activity needs.

4. Hike in the Fall Foliage

I love it when the leaves change colors. As the weather gets colder, the bursts of yellow, orange and red from the treetops still fill my soul with warmth. Hiking is one of the best ways to take in the trees’ beauty, but if hiking isn’t for you, a drive down a scenic back road would also be a breathtakingly beautiful experience. 

5. Pumpkin picking

It wouldn’t be fall without some pumpkin picking. If you want some extra spookiness and autumn vibes, try picking out your pumpkin at dusk. Once you have found the biggest one, take it home to carve or paint. And don’t forget to roast your seeds for a delicious snack!

6. Watch a Football Game

Sports look a little different this year, but I am excited to have a lazy Sunday afternoon with my family, cheering on our team and eating snacks. There is something about rooting on a team together, or booing each other’s rival players, that brings people together. 

7. Dress Up for Halloween

Halloween 2019 – Joseph and I dressed up as Clark Kent and Lois Lane

I don’t care how old I get – dressing up on Halloween will always be something I want to be a part of. Every year, I am allowed one evening to be creative and pretend to be anything I want to be, and that’s something I am always going to take advantage of. Trick-or-treating is optional, but always encouraged (if it is approved by the governor, of course – otherwise, I will just eat my candy alone at home). 

8. Watch “The Nightmare Before Christmas”

You may find this one strange, but this is my favorite Halloween tradition. Every year, I sit down with my sweet treat (and, as I have gotten older, my spiked drink of choice) to watch The Nightmare Before Christmas. As far as I am concerned, the holidays start as soon as the clock strikes midnight (which, incidentally, is also the moment that I play the song, “It’s Beginning to Look a Lot Like Christmas,” much to the annoyance of anyone else in the house). Halloween is the nightmare that occurs right before the Christmas season, therefore I believe it is the perfect day to watch this movie. 

9. Spend a Day Reading

I can’t think of a better way to use my time on a chilly, autumn day than to curl up with a hot mug of tea (find my favorite mug here), a fuzzy blanket, and a good book (here is one of my favorite classics). It’s one of my favorite ways to indulge in self-care, especially when it’s too cold to go outside. 

10. Spend Time with Family

Thanksgiving 2018 with my family

Thanksgiving marks the end of the fall season, and it’s one of my absolute favorite times of the year. Spending time with family always reminds me of how grateful I am for the people in my life and the love we have for one another. I can’t think of a better way to say farewell to fall and greet the holiday season than to be surrounded by loved ones, remembering just how blessed I am in this beautiful life. 

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Evolve, Health, Lifestyle, My Life

A calendar for Self-Care September

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Self-care is always essential, but now it seems even more important than ever. Stresses from back-to-school season, the election, and the looming holidays, all amid a global pandemic, are enough to make anyone feel tense.

Taking care of yourself is an important first step in making sure you can handle the stresses of daily life and still be able to give to others. Self-care is not selfish. It’s a way to make sure your needs are taken care of, so you are able to give more during your daily life.

Self-care looks different for everyone. For some of us, it’s taking hot bubble baths, reading books, or sipping a mug of hot tea. For others, it’s making time to visit with friends and family. And for some people, it’s making time to meal prep, write budgets, and create nightly routines that promote a good night’s rest. What’s important is not what the activity is, but rather that it helps you feel rejuvenated, relaxed, and ready to tackle your next life challenge.

If you aren’t sure what works best for you, check out the free printable below! You can use it simply as inspiration, or follow it for a new, self-care activity each day.

september-self-care-calendarDownload

Happy Self-Care September everyone!

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