3 Ways Meditation can make you More Happy

Too many of us are living in a world where the present moment is filled with thoughts of the not so present moment.  Because of this, establishing an identity that is not riddled with doubts and anxieties can be extremely difficult. Meditation can help to rewire our brains and pull us back to the present moment.  Through the practice of meditation, we can gain a better understanding of own mind and the situations we may find ourselves in.

Keep scrolling to find out exactly how meditation can help to improve your life!


Reduce Anxiety - In the Moment Breathing Techniques

Do you know that moment of worry right before something big?  Maybe it's a job interview or dinner with the in-laws. Whatever the issue you can gain the ability to accept and control your emotions, no matter the challenge you face.  Focusing your attention on something small and relatively consistent can help to channel your feelings.

When you begin to feel doubts or worries come on try to focus that energy onto your breathe instead.  Mark the in and out breaths(Count 1 and 2, In and Out, etc.) and focus on the sensations you feel. Try not to entertain the negative emotions or get swept up in them.  Acknowledge the negative feeling but do not feed them.

By working to learn how to let go of emotions that do not serve you we can become less reactive and calmer when stressful emotions arise.  

Self Awareness - Physical and Emotional Sensations

Sometimes we are disconnected from our bodies and become unaware of the sensations we are experiencing. We can be too consumed in our thoughts that physical sensations get forgotten about.  By dedicating time to experiencing the somewhat forgotten sensations we can become more aware of them in our life day to day.

Body scans are a relatively easy way to become more in touch with the sensations in our bodies.  By taking a few moments of your day to explore different body parts and how they are feeling allows for a better dialog within ourselves.  Scanning the body can give an understanding of how stress and tension are held.

Starting from the head and working downward we can acknowledge how each body part feels and work to release any tension we might feel.  When we focus on physical sensations we allow the mind and body to feel synced.


Perspective Shift - Acknowledging and Letting Go of Emotions

When we are faced with stress and problems, how we react can have a major effect on the outcome of the scenario.  By feeding into our emotions we can get caught up and become unable to see everything clearly. Meditation helps us to let go of our emotions.  Your emotions are not permanent nor should they define how we react. We can have strong emotions without being them and that’s exactly what meditation is trying to teach us.  

We can acknowledge our situation and how that makes us feel but until we have the ability to separate our emotions from it we cannot easily be at peace with anything uncomfortable.  Once we are fully able to step back and look from an objective point of view, we are able to make decisions easier and less clouded by emotions.


Meditation acts in many ways to help calm us and help us let go.  When we use techniques from different meditation practices we can reduce worries, become more in tune with our sensations, and help to change our perspective.  Meditation has many lessons to teach us, these are only a few that you can start implementing in your life right now. We are constantly bombarded by stress and even more stressful situations, by facing them with a level head and a clear mind we can work to make ourselves more comfortable overall.  

Are you a beginner meditator? Maybe you’ve never even meditated before. Here’s a simple guide to meditation!  This is the basics of starting meditation and can be used to help you get started with your meditation journey.  Breathe mindfully!

Have you noticed any benefits from your meditation practice?  What makes you want to meditate in the first place?

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Learn to be Grateful, 11 Gratitude Quotes to Inspire You

Gratitude is a powerful force for change.  When we take time to express our gratitude, we feel happier, more hopeful, and more connected to our world.  Happiness is something that everyone seeks and gratitude allows us to find it. Gratitude is all about acknowledging the things that make us feel whole.  

These gratitude quotes are sure to leave you feeling warm and fuzzy inside!

Feeling gratitude and not expressing it is like wrapping a present and not giving it.

- William Arthur Ward

As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.

- John F. Kennedy

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Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings.

- William Arthur Ward

Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.

- Melody Beattie

I am happy because I'm grateful. I choose to be grateful. That gratitude allows me to be happy.

- Will Arnett

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Gratitude is the inward feeling of kindness received. Thankfulness is the natural impulse to express that feeling. Thanksgiving is the following of that impulse.

- Henry Van Dyke

Gratitude is the healthiest of all human emotions. The more you express gratitude for what you have, the more likely you will have even more to express gratitude for.

- Zig Ziglar

It's wonderful to be grateful. To have that gratitude well out from deep within you and pour out in waves. Once you truly experience this, you will never want to give it up.

- Srikumar Rao

Thankfulness is the beginning of gratitude. Gratitude is the completion of thankfulness. Thankfulness may consist merely of words. Gratitude is shown in acts.

- Henri Frederic Amiel

When it comes to life the critical thing is whether you take things for granted or take them with gratitude.

- Gilbert K. Chesterton

I am happy because I'm grateful. I choose to be grateful. That gratitude allows me to be happy. Will Arnett (1).png

The discipline of gratitude is the explicit effort to acknowledge that all I am and have is given to me as a gift of love, a gift to be celebrated with joy.

- Henri Nouwen

Are you feeling a little more inspired and ready to take on the day?

Leave a comment telling me one thing you are grateful for today!

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7 Things to do to Improve your Sleep Tonight

Sleep is very important for our ability to function, our mood, and many other factors. Unfortunately, a lot of people can’t seem to shut off to get the rest we need.

Continue on for some tips and tricks you can implement tonight to help make you fall asleep faster and get a better sleep.  

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But first, some guidelines.  These should be almost non-negotiable as they all are key to guaranteeing an improvement in your sleep.  

  • Make a bedtime.  By not having a specific time in which that you should be going to bed, you’re just asking to stay up too late or have a harder time falling asleep.  

  • You should only use your bed for sleep.  When you lay in it to do work or other activities that aren’t sleeping you are training your brain not to sleep when you’re in bed.  

  • Limit caffeine.  Caffeine is a stimulate and it keeps you and your brain up.  You shouldn’t consume caffeine within 6 hours of your expected bedtime.


Things to Try

1. Avoid screens.

Taking time away from television, games, and mindless social media scrolling is no doubt one of the most beneficial things you can do before bed.  

When we are staring at our screens, we are not encouraging ourselves to sleep. Instead, we are doing the very opposite of that.  The bright screens emit a light that our brain interprets as the sun and thus our body can’t feel ready for sleep. Stepping away from the screens that sometimes seem to control our lives, is not only good for aiding in sleep but can also be good for our mental health.  

2. Get comfy.

It’s no doubt that laying down in a comfortable bed with lots of blankets and pillows are super relaxing and can make going to bed a lot easier.  A nice mattress with the right amount of support is also key. A good mattress will allow air flow for heat regulation as well as being comfortable and supportive.  

When your sleeping space is one that is welcoming and comfortable, it is no doubt that your sleep will improve.


3. Lower room temperature.

When it’s too hot, its hard to sleep.  Before going to bed it can be a good idea to cool off your bedroom.  You could turn the furnace down, the AC on, or even open the window. Not only will the cool air help in putting you to sleep but the fresh air can also be very comforting.  

4. Read.  

When is the last time you sat down to read a book?  Probably too long ago.

When someone takes time to read we are helping our bodies and minds to relax.  Reading a book in a sense almost transports you to a place where your worries and daily stresses don’t matter.  You can learn and explore so many different worlds through the act of reading. Plus there are books on every topic and libraries can make reading really accessible.  


5. Make a journal for gratitude.

Similar to reading, making a journal is a relaxing activity.  Specifically writing a gratitude journal can be beneficial to your overall well being.  

When you take time out of your day to list the things that you are grateful for not only are you emphasizing the good in your life but you are also acting in a way that encourages more positivity.  When you are happy it is a lot easier to relax and wind down to sleep.

6. Meditate.

Meditating can not only affect your sleep but it can work to make you a happier more confident person.  

Meditating before bed allows you to tune into your body, relax, and let go.  Doing a body scan meditation is perfect before sleep as it helps you do exactly that.  Body scans are relaxing and an easy way to slow down from a busy day.


7. Use sleep aids.

Using that little something extra to help you sleep can sometimes be needed.  Taking a sleep aid is not always necessary but can be helpful.

Melatonin, magnesium, and various other supplements can be taken to help ensure a good nights sleep.  Along with vitamin style supplements teas containing chamomile, valerian, or skullcap can also help to put you to sleep.

Now that you know how to optimize your sleep and the habits around it, you can start implementing them tonight.  By changing our habits and night time routines we can optimize our sleep experience to make sure you're getting the best one.  

Now that you can confidently jump into bed and be ready to sleep, are you ready to change up your day?  Maybe you’re not sure what you need to do next. When you sign up for my newsletter, you also receive my personal checklist for creating the perfect day.  It’s a simple(and printer-friendly) option for when you’re needing just a little extra push.

Trying something from the list out?  Leave a comment telling me what you tried or what you do to fall asleep!

Wishing you a good night’s sleep tonight!


How I Stopped Being a Night Owl and Now Love Early Mornings

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When we think about waking up early, most of us groan and hit the snooze button trying to preserve the last few moments of silence before we must get out of bed.  Most people if given the choice would probably even stay in bed all day; if I could believe me, I would. Surprisingly enough waking up early has many benefits and you might even be tempted to try it tomorrow morning.  

It’s almost too easy to get trapped in the mindset that you will wake up when you wake up.  I didn’t realize the problem in this until I began starting my day earlier. In having a “whatever” mindset we don’t set ourselves up for good days, instead, we get whatever days.  I didn’t want to do be the person who couldn’t get up and I no longer wanted to feel like I was sleeping through my life. So I set out to find the best way to wake up early.

Why I Started Waking Up Early

Everyone knows the saying “the early bird gets the worm,” and that’s exactly why I decided I wanted to start waking up early.  Waking up early for me was mostly about trying to get more things done. I began to get fed up and tired of never getting anywhere.  I was living in a “whatever” world where I didn’t feel like I was making any progress. Waking up early for me was the first step in fixing a broken system.  

Once I started making a habit of waking up early I found it easier to start getting stuff done sooner.  I stopped waiting for a perfect time and instead, starting using my time a lot more efficiently. I found more focus and productivity when I started my day early versus sleeping through it.  

I’ve never had the best relationship with sleep and so I ultimately just wanted to change that.  I wanted to help give myself the best shot at the day and for me, that meant I needed to start my day earlier.  


What I Do Now

Now, because I am in the habit of waking up early I don’t find it as hard to get up in the morning.  A combination of a warm bed and too little sleep is enough to make anyone never want to leave their bed.  How did I tackle this?

Truth be told, my bed is still too comfortable and I’m still tired.  I have a bad habit of staying up too late so the tired part will probably never go away but the warm bed stops being a problem when the alarm clock sounds and I rip the sheets off.  The trick is not to crawl back underneath them.

Besides trying to get to bed earlier and literally jumping out of bed in the morning, I really love to start my mornings slow.  I usually start my day off by opening the blinds and chugging down some water or tea. I like to get fully dressed as well to help encourage some extra wakefulness.  

Once I feel a little less groggy, I like to get my morning workout done.  Now I’d love to pretend that every day I power through some hardcore workout but that’s just not true.  Some days it’s a sweaty weightlifting session and others it’s just a simple walk with the dog. Either way getting a workout done first thing is sure to get me up and going.  


Why You Should Wake Up Early

Waking up early can be a challenging habit to start but once developed it can be really rewarding.  Most successful people start their day early and our body needs sleep, so developing a sleeping and waking routine can help us to be successful.  

With waking up early also comes going to bed earlier.  This forces us to make a sleep schedule so as to always get enough sleep.  In this way, waking up early almost forces us to have a healthy sleep schedule.  

When we wake up early we can maintain focus throughout the day.  On top of that when we have extra time to acclimate to a wakeful state, we can be more ready for what we have upcoming.  No more missed appointments or half-made lunches because we can use the extra time to make sure that we are prepared to face the day.  

Maybe you’re not sold on the benefits alone.  There is something quite calming about being awake while the rest of the world is still tucked into their beds.  The world is quiet; you feel at peace. For me, this is huge. In early mornings you find quiet and calm and this can set the mood for the rest of the day.  


As much as even I would like to hit the snooze button sometimes, early mornings can really change your perspective and attitude.  If you want more focus and better productivity early mornings can be a place to find them. Waking up early is not something you need any bells or whistles for and it really doesn’t hurt.  

What time are you going to get up tomorrow? Are you going to start waking up earlier?

How to Eat for your Health Without Going Hungry

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For a lot of people eating healthy and making good food choices can seem like a daunting task.  With so many different diets and studies, it can make eating healthy seemingly impossible. Eating with your health in mind shouldn’t be only for the privileged or those with all the time in the world.  From grocery shopping to eating out, this guide will give you helpful tips and tricks to make healthy living attainable and realistic.

What is a Healthy Diet?

Everyone’s definition of healthy is going to be different but the one this that will make or break the idea of eating healthy is ultimately how sustainable the diet is for you.  It’s probably not sustainable to say you will only eat chicken and vegetables and it's also unsustainable to believe that you will never have another treat food again. The biggest step in creating a healthy diet is to set reasonable guidelines.  Here are some examples:

  • Only eating out once per week

  • Having a meatless Monday

  • Eating at least one serving of vegetables with all your meals

  • Reducing sugar and added sweeteners

  • Eliminate dairy or other food intolerances

  • Drink more water

  • Stop drinking pop

By outlining some of the big goals you have with your diet it helps to make healthy eating seem more reasonable.  Once you’ve planned out some guidelines you would like your new lifestyle to include, it is time to go shopping!


Tips for Grocery Shopping

Making a grocery list and sticking to it can be one of the easiest ways to avoid junk food. When we make a list, we force ourselves to only buy the essentials no extras.

Although grocery shopping may seem like a really good idea when you’re hungry it’s actually not.  When grocery shopping on a full belly you are less likely to buy junk food and it is a lot easier to just stick with your shopping list.  

A good tip to help avoid overly processed food is to avoid the middle section of the grocery store almost completely.  It is a lot easier to make healthy choices when you’re not drooling over the chips or candy that you know you shouldn’t even think about putting in your shopping cart.  


Tips for Going Out

Once eating healthy at home has become a habit, eating out can be either your worst nightmare or your best friend.  All the various different options may make you just about lose it. Maybe you just wish you could order it all or maybe you feel guilty even for looking.  Whatever the case may be, eating out and making healthy choices can leave you feeling satisfied without regrets. You just need to learn how to make the best choices for you.  

It would be easy for me to say that ordering a salad is the best choice but its really not.  If you don’t want to eat a salad but still want to know how to eat with your health in mind, keep reading for some of my favorite tips.  

  • Don’t feel like you need to eat all the food on your plate.  Unless you're sitting down for dinner at a fancy restaurant where the portions are all too small, the size of your meal might be too big to eat comfortably.  It's even recommended to split the meal into two portions when you first get it.

  • Don’t feel guilty about ordering “not the healthiest” meal on the menu.  It feels good to order food that you want to order not that you feel that you HAVE to order.  Going out does not mean that you should feel bad about eating food that is exciting or that you want to order.  


Tips to Maintain

Sometimes the hardest part about starting a new habit is not so much all in just getting started.  Having the ability to maintain a healthy diet can sometimes be challenging. It can be easy to fall back into old habits but the most important thing is acknowledging when this happens and trying again.  It is not the end of the world to have a piece of cake or some of your favorite treats, it’s just important that a healthy relationship is developed with these. Nobody will ever eat perfectly healthy because everyone’s definition of healthy is different.  Once you know what that is for you then you can begin to focus on how exactly you will work to maintain that.

Although everyone’s idea of healthy can be different, it is still important to find a balance in how we eat.  Eating junk food and treats all the time is not a sustainable practice but neither is eating only “healthy” food.  Healthy eating can be implemented into our lives relatively easily, we just have to know what our goals. Once outlined we can start working towards our idea of healthy.  

7 Types of Meditation for 7 Different Minds

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Even for a seasoned meditator, there can be so many different options that making a decision can be complicated.  Here we run down some of the more common types of meditations that you might come across while trying to narrow down your preferred meditation style. Meditation shouldn’t be complicated and it should be easy to find what works best for you.

1. Mindfulness Meditation

Focusing in on the present moment is the biggest part of mindfulness meditation.  When we take time to become aware of all that is happening around us, whether in a meditation practice or not, we begin to view our world differently.  Mindfulness teaches us to live more fully in the present moment. When we are not worrying about the past or the future we are able to embrace the things directly around us.

The key component to mindfulness meditation is to exist in a space where the only thing to focus on is your breath.  By relaxing into a practice where outside influences are let go of, we can begin to structure time outside of practice where the present moment is welcomed with non-judgment.  


2. Visualization Meditation

As humans, we have the ability to set and make goals.  Our minds are the most powerful catalysts for change. When we take time to set and make plans, it's truly amazing how we can then make it happen.  Visualization meditation is all about our imagination and where it can take us.

By setting out time in our day to visualize our plans and goals we increase the chance of making it happen. When meditating with the goal of creating change, we focus on an area of our lives that we want to inspire change in.  Pick an objective and visualize how you will get there and how your life will change in the process. Visualization meditation is all about using our mind to make the changes necessary to achieve our aspirations.

3. Movement Meditation

Movement meditation is very similar to mindfulness meditation in that its biggest component is to become aware of the present moment.  This type of meditation can be practiced with many different kinds of movement, from walking, to yoga, to Tai Chi. By connecting with the body and mind we can create a sense of calmness.  

In any type of moving meditation, a focus is put on the connection of the mind with the body.  When taking a walk, for example, an emphasis is put on the ground under your feet, any smells there might be, and most importantly the present moment.  


4. Loving Kindness Meditation

The act of showing compassion for oneself and others is the biggest part of practicing loving-kindness meditation.  This kind if meditation could be considered the closest to that of religious prayer. By repeating a series of mantras we can send well wishes to the people around us.

Sometimes showing compassion for others can be hard, this form of meditation helps us to practice showing love and care.  Now it may seem like loving-kindness meditation is only for showing love to others but it can be extremely helpful in bringing care for ourselves as well.  We can use this meditation practice to send love to anyone who we believe may need it, this sometimes being ourselves. Practicing love and kindness can make us more caring being for all those around us.


5. Transcendental Meditation

The everyday world can be full of anxiety and inconveniences; transcendental meditation is designed to lift you away from these.  Transcendental meditation is about reaching a state of deep relaxation, typically deeper than deep sleep.

In transcendental meditation, a short mantra(typically just a vibrational sound that has no specific meaning) is repeated over and over for an allotted amount of time.  A sense of calm is created when the mind and body begin to relax. Worries and thoughts are released and forgotten about. Transcendental meditation is useful in that we are lifted away from our anxieties.


6. Mantra Meditation

By repeating a mantra or a series of phrases we can work to calm the mind and elicit positive responses.  We can sit in silence and say to ourselves sentences like, “I am happy” or “I am loved” to create a response.  Our brains can hear our mantra and create that outcome. When we say that we are happy our brain makes it come true.

A mantra can be created for almost anything we wish to feel.  This mantra can be repeated not only during meditation but also outside of it.  By making it a habit for our brains to hear our mantra and believe it we can “trick” ourselves into feeling any certain way.

7. Guided Meditation

A guided meditation could be any of the previous meditation methods just with a track or someone giving you instructions throughout your practice.  Having a guide while meditating can be very helpful for not only beginners as it helps to keep your focus and attention. Guided meditations can be found on apps like Calm or can be found by a simple search on Youtube.  There are guides for all different types of meditations.


Regardless of the type of meditation you choose to practice, there are some very beneficial things you can gain from each one.  Meditation has been shown to improve focus, reduce stress, and increase happiness, along with many more benefits. Grab your cushion, your mind, and some time and start meditating today!

Which type of meditation do you want to try? Have you already tried any on this list? Tell us below!

Making Meditation Easy: A Beginner's How to Guide

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For most people the act of sitting down and doing nothing may seem strange or bizarre. We live in a world where it is the norm to be constantly busy. Taking a break can be daunting when there seems to be a list a mile long of to-do’s. With so many distractions and events constantly happening around us, we begin to lose focus on the present moment. Meditation is the act of calming the mind and pulling our focus away from all the outside distractions and instead moving it inward. Most meditations are built on coming back to the breath and honing into its flow throughout the body.

Before you Jump In

Maybe at this point your thinking meditation must be super easy. Sitting in silence? I don’t know how that would be hard.

You may be surprised to hear that meditation in fact can actually be more difficult than most people think. We live our lives constantly thinking, only turning our mind off when it's time to sleep. Settling into a space where you need to acknowledge and let go of your thoughts can be a struggle.  

Some days will be easier and letting go will seemingly come naturally but other days may feel hard and as if your mind is a roller coaster twisting and turning from one thought to the next.  Don’t let yourself label your practice as good or bad, instead use each one as a learning experience. Don’t overthink meditation(sometimes this is easier said than done).

Now onto the fun part!


Getting Started

The most important part of meditation is the practice of it. By setting aside a specific time and place for it, it becomes more of a habit or expectation.  There are no rules to when or where you should meditate; choose what works best for you. It can be helpful to use meditation to start the day fresh and without worry by practicing in the morning. It can also however be useful in aiding in sleep by doing it before bed. It is not necessary to practice at either time, just whatever works best for you.

Along with scheduling a time for meditation, it can also be helpful to create a space for the practice.  Maybe a fun colored meditation cushion can help to motivate you to practice. You are in control when it comes to your practice so make sure that you are comfortable and happy with your set up.  Where ever you decide to make your designated spot, make sure it is free from distractions and decently quiet.

Time to Meditate

Once you have everything set up to start your practice it's time to find the best or most interesting technique to you. There are many different kinds to choose from but today we will be picking one of the simplest. Mindfulness. This method doesn’t require any bells or whistles. You don’t need anything fancy but a timer and your focus.

When you’re just getting started you don’t need to become a monk and meditate for hours. Start with a simple 10 minute session.  You can add more time if you feel as though that that’s in your practice.

Set your timer and sit or lay down in a comfortable position. Feel your muscles relax and close your eyes. Take a few deep breaths, feeling each one fill your lungs, and settle in.

Relax your breath to a normal rhythm and notice where you feel it most strongly. It could be in your stomach, chest, or maybe even the cool air drawing in at your nostrils. Where ever you feel it most strongly keep your focus there. Your mind will wander but the key piece to meditation is in the repeated act of returning to your breath no matter what or how many times you get pulled away.  If you need an extra piece to help hold your focus you can count “one” on the in breath and “two” on the out breath, feeling each breath from start to finish.

Each time you catch your mind wandering acknowledge it, let it go, and flow back into the breath. Keep returning to the breath until the timer buzzes. When the time is up slowly come back to your body by wiggling your fingers and toes, giving your body a stretch and opening your eyes.

Take a moment to note how you feel. Did this practice bring stillness? Do you feel relaxed? Or at peace?


Meditation is a practice and not something that anyone can do perfectly. What to some might be seen as doing nothing, meditation can bring more calmness and focus to everyday life. By implementing a regular time for meditation real change and effects can be observed. Many people report being happier, having more concentration, and overall feeling calmer with a meditation practice.

Have you ever tried meditation? What’s your experience like? What tools do you use to keep yourself motivated to meditate? Tell me below, I’d love to hear your thoughts!

Feeling Stressed? Here's 11 things you can do right now!

With the busy lives almost all of us lead today, it’s no wonder we feel stressed.  Stress can have many effects on both one’s physical and mental well being. When we are under stress we sleep less, are more likely to develop depression, and have poorer relationships; just to name a few.  Nobody wants to feel stress and everyone wants to feel at peace. Here’s a list of some of the ways you can use to find relief and reduce the feeling of stress.

1. Meditate

Taking some time to sit quietly and draw your focus away from your stressors can be super effective in alleviating stress.  When you allow yourself to let go of the worries and thoughts that plague your mind, it’s no wonder you will feel lighter and less stressed.

Want to try meditation?  Start here for a simple beginner’s guide or here to learn more about the different types of meditation you can try.

2. Stretch

Get your limbs nice and limber!  We don’t always notice it but when we’re under a lot of pressure we tend to hold the stress in our bodies.  Sometimes we have a tension in our shoulders or maybe a furrowed brow. Take a few moments to reach your arms up over your head, give yourself a twist, and feel the tension melt out of your body.  When we acknowledge where we feel stress we can become more aware and help to catch ourselves as we become stressed.


3. Get some sun

Vitamin D can be surprisingly more powerful than you might think a vitamin can be.  When you’re experiencing low vitamin D, you might feel tired or sick, have muscle pain, or feel depressed.  Maybe you can’t just sit under the sun until your discomfort is solved but you could opt for a vitamin supplement and a short walk during your lunch break.  Just make sure to bring your sunscreen!


4. Eat a healthy snack

Food is always something that can make your day better.  Although reaching for sweets might be your first instinct when you feel stressed, it’s important to choose something that will not only make you feel good now but that will also be good in the long run.  By picking a healthy snack, like a piece of fruit or some veggies, we can also work to encourage other healthy choices not only in our diets.

5. Find a creative outlet

Maybe you’re not an artist or maybe you are, regardless having an avenue in which that you can express yourself without any expectations can be helpful to your stress level.  Maybe drawing or painting or even something as simple as a coloring book can be used to help relieve stresses.


6. Talk to a friend

Having a support system in one of the single best things you can do for your mental health.  It’s so important to know that you’re not alone in what you’re going through. Just simply calling up a friend or family member can do so much to boost your mood because it gives you a place where you can talk about your feeling and help get them off your chest.  If you don’t feel as though you have someone in your immediate life to talk to there’s plenty of online chat rooms and forums where you can meet people who you will be able to relate to.

7. Have a technology free hour

I think most of us would be taken aback to learn just how much of an affect our technology has on the way we’re feeling.  Constantly checking for new emails, new updates, and all the seemingly endless things our phones can do for us may seem like a blessing but in most of those cases the emails are from our bosses, the updates happen overwhelming too often, and we are always connected to some sort of stress.  Putting down and turning our technologies off can do wonderful things for our stress level. Disconnecting from technology can mean disconnecting from many different causes of stress.

8. Play with a pet

I can’t imagine that there’s too many people that would not feel better after hanging out with a little fuzzy animal.  If you don’t have pets yourself you can always see a friend with one, go to a petstore, or volunteer at an animal shelter.  The energy that animals have are always enough to lift someone’s spirits.

9. Write it out

It’s no doubt that writing out our feelings is a healthy way to release them but not only can journaling help to release emotions but it can also be used to train yourself to find more positives.  We can write about the things that bothered or upset us but we can also use a gratitude practice to strength the good aspects of our day too.


10. Read a book

Have you been to busy to start that book that’s maybe been sitting on your shelf for longer than you’d like to admit?  Whether you’re reading a story book to escape or a one to advance your knowledge, reading gives us the ability to focus on something outside ourselves.  Most of us probably don’t read often enough so what’s a better time than right now?

11. Clean your space

Maybe you thought your cluttered desk was a sign of genius in the making but nobody really likes to be overwhelmed by a mess.  Cleaning up your space, whether it's your house or your desk, can help you to organize your mind as well. It’s always helpful to know where everything is and that it will be there when you come to needing it.  Nothing is more distracting than looking for something and spending all your time trying just to find it.


When you’re feeling down the best thing you can do for yourself is to acknowledge the feeling and let it go.  By separating yourself from your negative emotions, you are able to see the situation better for what it is. The main goal of all of the techniques listed above are designed to get you out of your own head.  Stress can be debilitating but using healthy coping mechanisms we can lessen the strain it puts on our wellbeing.

Welcome - An Introduction

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Hello and welcome to the very beginning of my blog!  I’m excited to embark on this journey of exploration and self-discovery with you.  

First, let me introduce myself.  I'm Keely.

I want what most people want from their lives; happiness, success, and overall comfort in my life.  I’d also like to pretend that I have all those things. Surprise, I don’t and I doubt that anyone really does. Despite what most people like to portray, I don’t think that there’s a single person who is completely content with their lives. Although I maybe haven’t had enough experience with the whole life thing to tell you how to do it perfectly, I can tell you that I'm figuring this out as best I can.  

The idea behind Creating Sunflowers is that we all have a garden’s worth of seeds inside us that are eagerly waiting to be watered. By practicing good habits and developing different skills we can act in a way that waters our seeds. By feeding the good and kind parts of ourselves we fill our existence with flowers that can spill over and brighten, not only our lives but the lives of everyone we touch.  


Living a wonderful life is not only about the beautiful moments but also the challenging ones too. I don’t want to focus on just the good. Life is so much more all-encompassing than just the good or even the bad.  Life should be celebrated and cherished. I want to create a space where we are open to explore our worlds and the up and downs of being here.

I, like many other people in this world, seem unable to find a clear path to a fulfilling and happy life. I have struggled with myself, trying to figure out the map to get there. But there isn’t a map or guidelines or a checklist.  There are tools however that we all can use to build our own path.

This blog will be as much to help you on your path to “the ultimate life” as it will be for me.  Nobody has it all figured out and I don't believe that anyone ever will. Together we will explore different tools and techniques to help shape our individual direction.

I’m taking a risk and putting myself out here. I can say for absolute certain that this scares the crap out of me but I’m also tired of being comfortable. I want to put myself out there and I want to challenge myself every day.  I’m ready to get uncomfortable because I know that that’s where all the growth happens.


Our lives should be full and rewarding, the biggest battle is navigating the ups and downs.  I hope to offer you the tool needed to do just that. Together we will try new things and most importantly grow ourselves into the people we want to be.  We all should be able to find peace and love inside ourselves and for ourselves

I can’t wait to see the sunflowers we create together. I want to offer you all the tools needed to help cultivate your life into one where you’re excited to wake up in the morning and grateful for the day when your head hits the pillow.  So here we go! Let’s see where this adventure takes us!