My HR.
Intertwined
Tag: Encouragement
Red
“Red protects itself. No color is as territorial. It stakes a claim, is on the alert against the spectrum.” – Derek Jarman
A Selfie Christmas
May your Holiday 2023 be filled with an Abundance of All Things you consider Good.
LOTSA LOVE, NEAL & HR
One more selfie …
(Robert always takes the selfies because I invariably drop the phone.)
Countdown to Christmas: 12/14/23 — “Practice Mindful Waiting”
This year my Countdown to Christmas is a nontraditional Advent Calendar centering (pun intended) on mindfulness.
On the front of each card is neat little picture, and on the back are the instructions for the short meditation.
Today, the 14th Day of Advent … PRACTICE MINDFUL WAITING.
Here are today’s instructions:
It could be a queue of Christmas shoppers, it could be a traffic jam on the way into town, it could be something completely unexpected; but at some point in the festive period you will be made to wait. Instead of seeing these enforced pauses as frustrating inconveniences, let’s use them to our advantage and treat them as little opportunities to exercise mindfulness.
For example, when you find yourself in a queue, resist the temptation to take out your phone. Instead, stop and notice your breathing, look around at where you are and what is going on. What do you see, hear, feel, smell? Notice the other people around you, hear the various noises of the daily bustle. Consider any current physical sensations, any emotions you are experiencing.
Look out for other pauses in general daily life in which to do this – a boiling kettle, a computer loading screen, a wait at the bus stop, etc.
Try to be in that moment and enjoy it rather than impatiently waiting for the moment to end. There’s a lot you can notice in a few seconds. Appreciate the mini-breaks life provides you.
This one is definitely a bit of a challenge in our too-busy world. But SO rewarding when we actually practice it.
Countdown to Christmas: 12/13/23 — “Enjoy a Hot Drink”
This year my Countdown to Christmas is a nontraditional Advent Calendar centering (pun intended) on mindfulness.
On the front of each card is neat little picture, and on the back are the instructions for the short meditation.
Today, the 13th Day of Advent … ENJOY A HOT DRINK.
Here are today’s instructions:
Time to treat yourself to a relaxing drinks break. Decide on which warm, soothing drink you would prefer — tea, coffee, hot chocolate; perhaps a seasonal mulled wine or hot toddy — and pour your full attention into the experience.
Pay attention to the sounds and sensations involved in making the hot drink. Hear the gurgle of the boiling water, see the steam rising, smell the drink’s aroma, feel the movement of the spoon as you stir. Notice every little action.
Wrap both your hands around the mug (check it is not too hot first). Notice and focus on the warmth resonating through your hands and body.
Drink peacefully and exclusively: alone, with your phone off. Try to resist any outside distraction — keep your attention on the drink.
Take each sip slowly — taste it, focus on your enjoyment of the taste, feel the liquid as it swills in your mouth and as it passes down inside your body.
Take your time. Don’t rush it down, take as long as you need to enjoy your drink. Notice how it makes you feel. Are you relaxed? Warmed up? Energised?
Drinking mindfully helps you practice how to direct your attention consciously and is a very effective form of relaxation.
Robert and I “meditated” with Caramel Brûlée Latte this morning here in Atlanta.
And a few of our other hot drinks over the years …
May you sip in peace today.
Countdown to Christmas: 12/10/23 — “Listen to Christmas Music”
This year my Countdown to Christmas is a nontraditional Advent Calendar centering (pun intended) on mindfulness.
On the front of each card is neat little picture, and on the back are the instructions for the short meditation.
Today, the 10th Day of Advent … LISTEN TO CHRISTMAS MUSIC.
Here are today’s instructions:
Today your task is to mindfully listen to a Christmas song. It doesn’t matter if this a carol, a hymn or a pop song, but try to avoid any songs that you know well. Ideally you will be able find a Christmas song that you have never heard before.
Sit or lie comfortably, away from all distractions and close your eyes. Let go of any thoughts of whether you will like the song or not. The aim is not to review the song, it is to practice the exercise of mindful listening.
Now press play and listen intently to the music. Be present in every second of it, exploring the sounds you hear. Consider all the different instruments being used in the music’s composition, appreciate the sound of the individual element and how it interacts with the overall piece.
Pay attention to the thoughts and emotions that the song evokes. How does it make you feel? Does it conjure particular memories? Is there anything particular about the song that you like or dislike? Are there some sounds that you prefer more than others? Any that you don’t recognise? Does anything about the song surprise you? What does the song say to you about Christmas?
When the song finishes, listen to it again, remaining focused on all its elements. By keeping your attention solely on the music, you may notice how other thoughts and concerns that usually cloud our minds drift away.
Here’s one I found (that I would not have chosen to hear if not for this meditation). A lighthearted and fun look at Christmas from country pop singer Walter Hayes …
The song, “Fancy Like Christmas” …
https://youtu.be/I6238MYsB9A?si=N5Kff2gZgRZWdtoq
And another more traditional and serious but childlike examination of Mary and Joseph’s trek …
The song, “Little Donkey” …
May your heart sing with joy this Sunday.
Countdown to Christmas: 12/9/23 — “Exercise Mindful Gratitude”
This year my Countdown to Christmas is a nontraditional Advent Calendar centering (pun intended) on mindfulness.
On the front of each card is neat little picture, and on the back are the instructions for the short meditation.
Today, the 9th Day of Advent … EXERCISE MINDFUL GRATITUDE.
Here are today’s instructions:
In a couple of weeks you may be given presents by your loved ones, things that (on the whole!) you will likely be grateful for. But before that, be alert to the other things in your daily life that, when considered mindfully, make you thankful.
Take a few moments to write down something from the day for which you are grateful. It could be big and obvious thing or something small that you’ve never really considered before. Just be on the lookout for things you appreciate and whatever they are, write a couple of sentences explaining why you are grateful for them.
e.g. I am grateful for my husband who brought me a cup of coffee this morning without me even asking. It made me feel very fortunate that he is in my life and he thinks and cares about me.
e.g. 1 am grateful for where I live, to have a comfortable home in a nice neighbourhood, with hot water and refrigerated food…
Notice how it makes you feel to express your gratitude in words. Consider repeating this task tomorrow, and the day after.
This exercise helps us appreciate things that we often gloss over without giving due gratitude. Writing them instead of simply thinking about them sharpens our focus on the appreciation we feel.
Countdown to Christmas: 12/8/23 — “Write Christmas Cards Mindfully.”
This year my Countdown to Christmas is a nontraditional Advent Calendar centering (pun intended) on mindfulness.
On the front of each card is neat little picture, and on the back are the instructions for the short meditation.
Today, the 8th Day of Advent … “WRITE CHRISTMAS CARDS MINDFULLY.”
Here are today’s instructions:
For some, the annual writing and sending of Christmas cards is a bit of a chore, done more with a sense of necessity and propriety than any real enjoyment. Here are some suggestions for taking a more mindful and compassionate approach to this activity:
Don’t rush through it. Set aside the time to write the cards in a calm and attentive way.
For each card, think about the person/people you are writing it to. How did they make it onto your Christmas card list? Take this moment to focus your mind on the bond you have with them and what they mean to you.
Focus on the goodwill you have for your cards’ recipients; think specifically about the compassion each person inspires in you and the good things you wish for them.
Also notice the physical elements of the activity. The feel of the pen in your hand, the smoothness of the card’s surface, the taste of the envelope seal, etc.
Examining your individual bonds with friends and family and noting how they make you feel can turn this apparent chore into a deeply meaningful experience.
A few of our Christmas cards over the years …
For today’s meditation, I had to adjust it a bit. We have already sent out our Christmas cards for this year. So I thought about the folks we sent cards to and then sent positive thoughts their way.
“May you be happy. May you be healthy. May you be safe. May you be at peace and live your life with ease.
Countdown to Christmas: 12/7/23 — “Embrace Your Jolly Side.”
This year my Countdown to Christmas is a nontraditional Advent Calendar centering (pun intended) on mindfulness.
On the front of each card is neat little picture, and on the back are the instructions for the short meditation.
Today, the 7th Day of Advent … “EMBRACE YOUR JOLLY SIDE.”
Here are today’s instructions:
Time to spread some seasonal cheer. Throughout the day, look for any opportunities to smile, laugh and be jolly, and try to mindfully experience these moments.
It can start when you get up in the morning. Stand in front of the mirror, think a happy thought and smile.
Observe the movements in your face and eyes. See how it makes you feel. Think about why the thought you had is a happy one. Then as the day unfolds, smile at the people you meet and be present in that moment. Notice how the other person reacts to your smile.
Look for opportunities to laugh and to initiate laughter. Talk to a funny friend, share a joke or tell a humorous story, watch a comedy show or film, think back to a funny moment from your life.
Try to be fully present when the laughter comes. Notice the physical sensations it makes you feel. Hear the sound of laughter; observe the facial expressions of the other people laughing with you.
Smiling and laughing are relaxing and help lower the heart rate. Let the jolliness out and notice the positivity and relaxation that it brings.
May you Smile and Laugh a lot today!
