Depending where you live, autumn may be in coming along nicely.  Here in the Bay Area we continue to have balmy summer weather but it is just starting to feel like the seasons are changing.  

As the weather cools down, what are some self-care activities that you gravitate towards in autumn?  Take some time this fall to enjoy the changing seasons and nurture your mental, emotional, and physical health.  Here are some small ways to enjoy fall.

• Sip hot tea
• Take a stroll and really notice the changing leaves, the colors, and the crispness in the air
• Decorate your space to bring autumn indoors
• Make spiced apple cider
• Rake the leaves
• Jump in those raked leaves
• Collect leaves on your next hike and make a collage or put them in a journal
• Read a good book
• Listen to a podcast or an audio book
• Volunteer
• Journal
• Daydream
• Take a cat nap
• Declutter one area of your house
• Donate some things that you no longer need.  
• Try a new recipe such as an autumn soup, or roast some vegetables
• Go apple picking and then make an apple pie with your favorite spices
• See if you can escape from a corn maze
• Watch your favorite movie
• Go pumpkin picking or check out the largest pumpkin grown this year
• Read ghost stories by the fire
• Go camping
• Check out a local festival
• Create a gorgeous fall wreath
• Learn a new skill
• Take a bike ride
• Learn how to knit or crochet
• Paint

Taking a stroll outside can help build lasting happiness.  Set aside 20 minutes to take a walk outside by yourself every day for a week. Try to stick to this schedule unless the weather is extremely bad. You can still do this exercise in a light rain—provided you have a decent umbrella and rain jacket.

As you walk, try to notice as many positive things around you as you can. These can be sights, sounds, smells, or other sensations. For example, you could focus on the breathtaking height of a tree you never really noticed before, the intricate architecture of a building on your block, the dance of sunshine off a window or puddle, the smell of grass or flowers, or the way other people look out for each other as they navigate crowded streets.

As you notice each of these positive things, acknowledge each one in your mind—don’t just let them slip past you. Pause for a moment as you hear or see each thing and make sure it registers with your conscious awareness.  Really take it in. Try to identify what it is about that thing that makes it pleasurable to you.
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Try to walk a different route each day so you don’t become too accustomed to any of these things and start to take them for granted.

Life can be hectic with never-ending to-do lists, stressful working conditions, and a feeling of always being on the go, especially during the pandemic.
Even though the modern world is fast-paced, you can still learn to live a mindful life.  Mindfulness is a skill that can be learned with some practice.
The first step towards being mindful throughout the day is to bring mindfulness into everything you do.
For example:

• Bring mindfulness to the task at hand.
• Bring awareness to your daily chores.
• Bring attention to the people around you.

The second step -- and this is the hard part -- is to bring your attention back whenever you lose focus. After as short as a few days of practice you will find that your mind wanders less often.
If you find this hard, try to put "mindfulness reminders" throughout the day to remind you where to bring your awareness.  For example, you can put a note at your workspace to remind you to do some mindful stretching.

Now for the specific tips to mindful living:

1. Do less. Decide on your essentials and do less of everything else.  It's better to do a few things excellent than many things mediocre
2. Slow down. Only when we slow down, can we see things as they are. Slowing down and enjoying the little things makes life more pleasant.
3. Use your mornings to be mindful. Begin your days slow to ease into the day. Take a few minutes to stretch, pray, read, drink a cup of tea, whatever would help you to ease into your day.
4. Do one thing at a time. When multitasking, we switch attention between two or more tasks, which actually makes us less productive. Instead, focus on only one thing at a time for a specific time or until you are done, then move on to the next task.
5. Do your chores mindfully. Mindfulness is easy to incorporate into your daily life: only focus on the task at hand. Whenever you lose focus, note that your mind has wandered, and gently bring it back.
6. Learn to listen. Often we don't listen to others. We become so caught up in our counter-arguments, so we forget to listen to what they say. Fortunately, mindful listening is a skill that can be learned with practice. A good rule of thumb is to listen more than you talk.
7. Eat with awareness. Eat slowly and with awareness. Pay attention to the taste of the food, the colors and form.
8. Go for a walk. Leave your phone at home and go for a walk, preferably in nature. Instead of listening to music or a podcast, enjoy the sounds around you.
9. Do nothing. Often we fill our days with errands and tasks. We don't have any time left to just be. When doing nothing, we can become aware of our feelings and thoughts. At first, that might seem scary, but if we just continue to pay attention to them without judging, they slowly disappear.
10. Take a break. Take breaks throughout the day. Use your breaks to take some deep breaths and be mindful.

This time of year we usually gather with family and friends far and wide to enjoy the holidays.  The coronavirus pandemic has altered some of those traditional rituals we usually engage in around the holidays.

2020 forced most of us to look around and consider all the little blessings in our lives, (sometimes hiding in plain sight,) but in relative abundance once  we paid attention to them.

I hope you make your own gratitude list for the tiny miracles that bring you joy each day. It’s a practice worth doing and can improve your mood during a typically difficult time. What are you grateful for this year?

Nine in 10 adults derive happiness from small wonders such as a short line at the grocery store, a thoughtful text from a loved one, or a nice gesture from a stranger. Pay kindness forward to a passerby and you’ll find the benefits can be exponential.

The Top 50 Little Joys of 2020

1. Seeing your family
2. Seeing your friends
3. A hug
4. Receiving an unexpected money rebate or refund
5. Getting into bed with fresh sheets
6. Receiving a compliment
7. Getting a great bargain
8. A smile from a stranger
9. Seeing a great sunset or sunrise
10. Receiving an unexpected gift
11. Finding money in your pocket that you forgot about
12. Feeling the sun on your face in autumn
13. Birds singing in the morning
14. The smell of freshly cut grass
15. Receiving a call or text from a friend or family member
16. Ticking off something which has been on your to-do list for a while
17. Seeing a rainbow
18. Your favorite song coming on the radio
19. Crunching autumn leaves on a walk
20. A long weekend
21. Great customer service
22. No line at your favorite store 
23. Finishing a good book
24. Putting on comfy clothes at the end of the day
25. An unexpected ‘buy one get one free’ offer
26. When someone compliments you 
27. Someone holding a door open for you
28. That smell just after it has rained
29. Waking up early and realizing you have hours left to sleep
30. Receiving a card or letter rather than a text
31. Waking up and realizing it’s the weekend when you thought it was a weekday
32. The feeling after sorting a drawer or cupboard
33. Getting a quick reply to a customer service query
34. The satisfaction of eating a homegrown vegetable / home-baked bread
35. Keeping on top of your bills
36. Getting a better deal on your energy and saving money
37. Finding a forgotten stash of chocolate
38. A moment of peace in the bath
39. A quick chat with your neighbor
40. Paying off an outstanding bill
41. The satisfaction of clearing out your wardrobe
42. Taking a nap
43. Getting the last item before it sold out
44. Having all the right ingredients for a recipe in the cupboard already
45. Your hair looking good when you wake up
46. Completing a grocery run without forgetting anything
47. Discovering a new series on Netflix
48. Relief of knowing your bills won’t increase
49. Free WiFi
50. The smell of soil when gardening 

I am certain that, like me, you probably have a journal or two or ten lying around your place with pristine spines and pages.  You probably bought the notebook with great intentions or perhaps it was gifted to you by a friend or family member.  As the shelter-in-place continues and the weather gets colder, grab that journal, some colorful pens and a hot cup of cocoa.  Hopefully, one or more of these ideas might tickle your fancy and promote your creativity!

1. Gratitude Journal
2. Bullet Journal
3. Doodling Journal
4. Sketchbook
5. Habit Tracker
6. Wellness and Mood Tracker
7. Brush Lettering or Calligraphy Journal
8. Exercise Log
9. Medication Log
10. Food Log 
11. Weight Loss or Gain Journal
12. Gift Log
13. Nature Journal
14. Inspirational Quotes
15. Lists of 100
16. Dream Diary
17. Wedding or Event Planner
18. Vision Journal
19. Health Log
20. Gardening Journal
21. Hobby Journal
22. Memory Book
23. Affirmations
24. Morning Intentions
25. Spirituality Journal
26. Books To Read/Movies to Watch/ TV shows
27. New Restaurants to Try
28. Recipe Book
29. Blog Log
30. Expense Tracker
31. Vacation Vision Board
32. Travel Journal
33. Poetry Journal
34. Short Story Journal
35. Bucket List
36. Unsent Letters
37. Brainstorming Journal--Move your pen freely, go for as many ideas as you can.  
38. "What did I learn today?" or "What am I curious to learn tomorrow?"
39. Things You Want to Excel At
40. Relationship Journal--family, friends, lovers, co-workers, neighbors, etc.
41. Biggest Life Successes
42. Goals or Dreams You Want to Achieve
43. New Foods or Recipes You Want to Try
44. Adventures You Would Like To Have
45. Your Favorite Playlist
46. Favorite Plays or Musicals
47. Handwriting Practice
48. Ideas Notebook
49. Diary
50. Letters to Your Loved Ones
51. Wardrobe Book
52. Makeup or Hair Products Tracker List
53. Digital Media Content Keeper
54. Family History Information
55. Pet Book or Keeper
56. Local Places To Visit
57. Romantic ideas
58. Podcasts To Enjoy
59. Passwords Notebook--keep this one safe!
60. Songbook or Lyric book

Here we are six months into the shelter-in-place due to the COVID-19 pandemic.  Here are some fun and stimulating ways to get those mental gears moving during the Fall of 2020.
















​1.  Study a new language
Now is an excellent time to focus your attention on learning a new language.  With today's technology, learning a new language is easier than ever!  There are several free apps, like Duolingo and Babbel,  that help you to learn a new language.  All you need to do is select the app, download it, select the language you are most interested in learning, and dedicate some time each day to learning it. 

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2.  Start a new workout routine
Believe it or not, a great daily workout can help stimulate the mind.  Not only will you keep your brain active, but you will keep your body healthy and moving while sheltering at home.  Yoga, sprints, learning new dance moves, walking, biking, kayaking, tennis are all great options.  Make it fun!  
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3.  Make some tea or hot chocolate
and work on a puzzle
Whether you prefer a rousing game of Sudoku or you are a master chess player, playing games helps to keep your mind stimulated and active.  Doing different puzzles will encourage you to use your brain in new ways.  

4.  Get outside
As we all know, fresh air and communing in nature is healthy for our minds, bodies, and souls.  Go for a nature walk and photograph interesting plants, explore a new nearby trail, do some gardening, or plant some new flowers or vegetables.

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5.  Give yourself permission to relax
While this may not seem like a way to stimulate your mind, rest is essential to mental stimulation and creativity.  Take a soothing bath, an afternoon nap, meditate for 10-15 minutes, or listen to relaxing acoustic music and find your mind and body rejuvenated.

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Being and practicing mindfulness for children, teenagers, and adults has been shown to improve attention, reduce stress and anxiety, increase your ability to regulate your emotions and feel more compassion for yourself and others.  There is remarkable evidence that shows that when you do things like mindfulness and relaxation training and yoga, that you are setting your body up to not express certain genes that could cause a lot of illness and disease in people. 

​While there are several apps to help children and teenagers to improve their mindfulness, there are also some great books and resources that children and teenagers might also benefit from reading.

1.  Sitting Still Like a Frog by Eline Snel

2.  The ABC's of Yoga for Kids by Teresa Power

3. The Yoga Game: By the Sea by Kathy Beliveau

4.  The Mindful Child: How to Help Your Kid Manage Stress and Become Happier, Kinder, and More Compassionate by Susan Greenland

5. Little Flower Yoga for Kids: A Yoga and Mindfulness Program to Help Your Child Improve Attention and Emotional Balance by Jennifer Harper

6.  Yoga Pretzels by Tara Guber and Leah Kalish

Take a day this month to explore that nearby beautiful garden or listen to a song, new or beloved.  

Pursue this delightful article by Oliver Sacks on the psychological and physiological Healing Power of Gardens.

The benefits of mindfulness are not just anecdotal: A growing body of scientific research shows its positive effects on mental health and well-being. Practicing mindfulness has been shown to improve attention and reduce stress as well as increase one's ability to regulate emotions and feel compassion and empathy.  Mindfulness is also widely considered an effective psychotherapy treatment for adults, children, and adolescents with aggression, ADHD, or other mental health issues such as anxiety.  To learn more about the benefits of mindfulness, please check out this thorough article about mindfulness with children across the all the developmental phases.

There is remarkable evidence that shows that when you do things like mindfulness and relaxation training and yoga, that you are setting your body up to not express certain genes that could cause a lot of illness and disease in people. And the idea of kids learning this is quite beneficial, especially when we add in the different environment that kids these days are growing up in with technology. While we love our phones and some of us love them more than others, we really are creating an entirely different experience for kids these days.  And the idea of having this mindfulness to rely on, to clear your mind, to enter into a thoughtless state and to really align your mind and body in a very positive way is very good preventive medicine.

I find in my work with families that parents are just as happy to be doing it as the kids are. And I essentially think all kids need to learn how to do calm breathing and one nostril breathing, which is where you close one nostril and you close your mouth and breathe in very slowly in and out through the other nostril. Usually you breathe in for seven and out for nine. And you do it for several minutes until you get really relaxed.

But, there are all of these apps now where parents can help their children learn how to relax. For example, C-A-L-M, is an app, which has an amazing bedtime stories as part of the app. Part of the app is free and part of it you have to pay for and the bedtime stories unfortunately is something you have to pay for. But, I’ve had children who’ve had a lot of trouble relaxing before bed and they listen to these stories. There’s one where the man’s voice is very soothing and you almost want to fall asleep the second he starts talking. And of course, that’s one way to use it. Another way is not at bedtime, but for them to really learn how to relax and how to decompress. And what I suggest is looking at the different apps to see if any resonate for you, your child or teen, and your family. InsightTimer is a good one. Buddhify is another one.   Headspace is another good app.  The most important part is to start somewhere and make it a habit.
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The weather is warming up, warmer days are here, flowers are starting to bloom.  You know what this means?  Spring has sprung!  

Here are 50 ways to celebrate the spring season today!

The Great Outdoors

1. Plant something green
2. See the cherry blossoms
3. Have a picnic at the park
4. Find the first crocuses and snowdrops
5. Jog outside
6. Take a hike
7. Play softball
8. Ride a bike
9. Sit outside at a café
10. Visit a farm to see the animals
11. Walk on a deserted beach
12. Play a round of golf
13. Go horseback riding

Nostalgic

1. Fly a kite
2. Look for four-leaf clovers
3. Jump in puddles
4. Get dirt under your fingernails
5. Blow bubbles
6. Climb a tree
7. Find a playground and swing on the swings
8. Feed the ducks at a pond
9. Wade in a creek
10. Draw pictures on the sidewalk with chalk
11. Skip stones across a pond
12. Plan a spring break vacation

Eat and Drink

1. Roast a bunch of asparagus
2. Steam whole artichokes and eat them leaf by leaf
3. Bake cupcakes with pink (or lavender or yellow or baby blue) frosting
4. Eat a ripe apricot
5. Visit the farmers’ market and buy spinach and sugar snap peas
6. Pick strawberries
7. Eat jellybeans
8. Buy a package of Peeps
9. Mix up a pitcher of margaritas

Just Because

1. Listen to the rain
2. Watch bumblebees at work in a garden
3. Notice the trees budding
4. Spot a rainbow
5. Listen to the birds singing
6. Go bare-legged
7. Feel the sun on your face
8. Leave your windows open to catch a spring breeze
9. Pet a bunny
10. See all the Oscar-winning movies
11. Send someone other than your mom a Mother’s Day card
12. Wear open-toed shoes
13. Buy a fun umbrella
14. Visit the zoo
15. Decorate your home with fresh tulips and daffodils
16. Get caught in a spring shower