2020 in Hindsight

 

https://vitamindb.blogspot.com/2020/12/2020-in-hindsight.html

7th Day of Christmas

 

Focus on the Bright Spots: Empowerment

Focusing on strengths, assets, or “bright spots,” “is an extensively researched approach in psychology, organizational change management, and neuroscience--and researchers in all these fields agree that focusing on the positive not only feels good but also works when you’re trying to change or you want others to change. This approach is another key habit in building resilience.”~p. 175, Onward by Elena Aguilar

“Focusing on strengths also boosts our levels of self-efficacy, and we feel more empowered to influence our surroundings.”~p. 173

6th Day of Christmas

 

Take Care of Yourself:  Positive Self-Perception

"Physical self-care and well-being are foundational for many other habits.  When your body is cared for, you’re better able to deal with emotions. Resilient people have a healthy self-perception, are committed to taking care of themselves, and accept themselves more or less as they are.” p. 147, Elena Aguilar’s Onward

Four Reasons Why We Don't Take Care of Ourselves:

knowledge gap -- we're missing information

skill gap -- we don't know how -- self-care is learned

will gap -- we don't think we really need to take care of ourselves

emotional intelligence gap -- we don't feel we deserve to take care of ourselves

~p. 150

What Your Body Desperately Needs:

Sleep

Nutrition

Exercise

Fun Stuff

~pp. 157-164

For the Perfectionist:

"This is good enough, and good enough is great."

"I am enough. I do enough."

~p. 168

"Make balance your goal."

"The time you put into taking care of yourself will reward you with productivity, efficiency, and emotional well-being."

~p.170

5th Day of Christmas

 

Be Here Now: Humor

“Learning to be in the present moment, without judging it, boosts our resilience. . . When we’re fully present, we’re more likely to find appropriate levity to moments of challenge and to relieve stress by finding humor in a situation.”~p. 125, Onward by Elena Aguilar

Mindfulness helps us:

Pay attention to what’s happening right now

See and speak clearly with intentionality

Align our actions with our aspirations and core beliefs

Create the general conditions that minimize bias

Become aware of our emotions

Take multiple perspectives

Regulate our responses

Reduce anxiety

Increase empathy~p. 137

"The Myth of Multitasking" p. 278, The Onward Workbook: Daily activities to Cultivate Your Emotional Resilience and Thrive by Elena Aguilar

" . . . what blocks mindfulness: Multitasking and perpetual busyness.  Contrary to popular belief, humans are cognitively unable to multitask."

"The human brain can only focus on one thing at a time."

"Neuroscientists explain when you are interrupted and have to switch your attention back and forth, it takes on average, 50% longer to accomplish the task."

"So why do we do it? First, multitasking can feel good. It actually stimulates dopamine production, and dopamine makes us feel happy."

"Multitasking prompts the release of adrenaline and other stress hormones, which contribute to short-term memory loss and long-term health problems."

"It contributes to stress, undermines our ability to connect with others, and erodes professional skills."

You Deserve Joy

 

One charm for each of the four verses of "Joy to the World!"  Try a yoga pose for each verse and charm:

JOY Charm -- Right Triangle:

Joy to the world! the Lord is come;
Let earth receive her King;
Let every heart prepare him room,
And heaven and nature sing,
And heaven and nature sing,
And heaven, and heaven, and nature sing.

EARTH Bead -- Whole World Mudra:

Joy to the earth! the Savior reigns;
Let men their songs employ;
While fields and floods, rocks, hills, and plains
Repeat the sounding joy,
Repeat the sounding joy,
Repeat, repeat the sounding joy.

SMILE Charm -- Namaste or Prayer Hands:

No more let sins and sorrows grow,
Nor thorns infest the ground;
He comes to make His blessings flow
Far as the curse is found,
Far as the curse is found,
Far as, far as, the curse is found.

GOD'S GOT THIS Charm --Left Triangle:

He rules the world with truth and grace,
And makes the nations prove
The glories of His righteousness,
And wonders of His love,
And wonders of His love,
And wonders, wonders, of His love.

#zipaDeeBeeBaublesandBangles

4th Day of Christmas

 

Build Community: Empathy

“A strong, healthy community can bolster us through challenging moments and bring joy to our lives. When we build community, we can build empathy for each other; and building empathy for each other helps us build community.”~p. 95, Elena Aguilar’s Onward

Community should be about feeling “connected to others whom you trust, who listen to you, and believe in you and encourage you, as well as to those from whom you could learn and with whom you could do great things.”~p. 122

“Community can be built every day, in every interaction with another person, when you listen, bridge differences, and embrace healthy conflict.”~p.122

3rd Day of Christmas

On the 3rd Day of Christmas . . .

Tell Empowering Stories: Optimism

“How you interpret and make sense of events is a juncture point where emotional resilience increases or depletes.  You make the choice about what story to tell.  When you tell empowering stories, your optimism may expand, and optimism is a key trait of resilient people.” p. 69~Onward by Elena Aguilar

Distorted Thinking undermines our well-being. It includes: Black and White Thinking, Jumping to Conclusions, Unrealistic Expectations, Disqualifying the Positive, Overgeneralizing, Catastrophizing, Emotional Reasoning, Personalization ~p. 76-77

“The stories we craft predict our futures, encapsulate our legacies, and impact our resilience.” ~p. 93

2nd Day of Christmas

 

2nd Day - Understand Emotions: Acceptance 

“Understanding emotions--accepting them and having strategies to respond to them--is essential to cultivate resilience.” p.45

Emotions are temporary. We should make friends with our feelings. “Emotions motivate us to act, get organized, prioritize, and solve problems.” p.66

“Understanding our emotional self allows us to discern our options and, ultimately, to accept what we cannot change and put our energies toward what we can.” p.66

When we reclaim our right to experience emotions and talk to each other about them, we find a source of energy, strength, and connection that allows us to fulfill our purpose. p.67~Onward by Elena Aguilar

1st Day of Christmas

Elena Aguilar's Onward is a book for cultivating emotional resilience.  During the 12 Days of Christmas, we'll explore the twelve chapters she includes.  In the new year, we'll yoga with these ideas!

1st Day - Know Yourself: Purposefulness

“Self-knowledge is foundational for any superhero . . . Wonder Woman knows who she is. She knows what she values, and she acts in alignment with those values. Authentic confidence comes from self-knowledge.” (Onward, p.42)

“Self-knowledge is a precursor to knowing your purpose--how can you be clear on what you’re here to do if you don’t know who you are?” (Onward, p.43)

Our challenge is to integrate our superhero selves into daily life, without disguise, accessing our true power.

Oh, Dear!

 

Oh, dear! It's RAIN Deer?!  How can you make the sun shine when the clouds are hanging around? Try some yoga? Sing a song? Draw a picture? Talk to someone?  Read a book? Bake some cookies? #havingfunrainorshine #mrsbroamhats

Having Yoga Fun at Santa's Toy Shop

 

https://youtu.be/QZ9E2FcXu-4 (21:32)

Sing-a-long with Mrs. Broam

"There Are NO Bananas in the Sky!" 🎵 -- https://youtu.be/IPTFUdnz8lk

Winnie the Pooh and Yoga in the 100 Acre Woods

Try holding your body in the shape of Winnie's Honey Pot!🍯

https://youtu.be/jSCfpE0r0vw

Fall Facebook Posts

Did you see:

September 1 -- The Magic of Yoga with Harry -- https://youtu.be/ePc9e-3-a7o

September 2 -- 5 Tips for Calming a Monkey Mind -- https://youtu.be/VAJRY7o4-mA

September 2 -- MOGA #1 (Yoga with a Mo Willems Book) -- I'm a Frog! -- https://youtu.be/kG1vOoiRDo8

September 10 -- MOGA #3 -- Waiting is Not Easy! -- https://youtu.be/u_vuXnxhilM

September 15 -- Yoga is Gone to the Dogs!  aaAROOOOooo! https://youtu.be/BuAVSHEW1ak

September 17 -- MOGA #4 -- Happy Pig Day! -- https://youtu.be/sCpNTucWtNo

September 27 -- Children's Sermon for Matthew 21:23-32 -- https://youtu.be/9Y297qo7nvU

October 5 -- Yoga with the Little Red Hen -- https://youtu.be/1PEuTMM8_YE

October 6 -- Yay for Yoga Camping Trip -- https://youtu.be/KrUXw1ocyZM

October 20 -- zipaDee-Engage Pelvic Floor -- https://youtu.be/82Vm0cJc2h0

October 28 -- Yoga with Alien  Adriene's Yoga for Inner Space https://youtu.be/h6lKRlAjq2s

October 29 -- Yoga with Adriene's Yoga for ZOMBIES! https://youtu.be/oyj5jwosqB4

November 2 -- Turkey AT the Table, Not ON It! https://youtu.be/WhN08-Z4mfc

November 10 -- Relax the Muscle for Relief: https://youtu.be/IBok9rbYPQw

November 15 -- Two Yoga Practices to Know: https://youtu.be/zNiRgPoo0d0

November 16 -- Yoga with Silly Sidney: https://youtu.be/PGXP1LWUa4k

November 20 -- This Thanksgiving, eat mindfully! Practice Yoga with the Old Lady Who Swallowed a Pie: https://youtu.be/7tTmHPuyuBg

November 26 -- If God Can Love Turkeys:  https://youtu.be/-boYidrxvYg 🦃

Like "zipaDeeBee" on Facebook if you're a Facebooker to see more posts! Happy Fall, Y'all!🍁

"Go for Gold" Goal Setting Strategies

Start the New Year off a WINNER!  Mrs. Broam teaches goal-setting skills on Outschool.com Thursday, January 7, 14, 21, 4:15-4:45!  Click the link to enroll.  Three, thirty minute sessions for $30:  

https://outschool.com/classes/go-for-gold-goal-setting-strategies-3kZ2yrTc?sectionUid=b8c219fb-97a9-4482-b12d-b6fa64eafc7d&showDetails=true

Elaine Smookler's Gratitude Practice

 

Shell Charm:

1. Use the breath to anchor yourself in the present moment. Our minds are always so easily pulled to busyness. Bring particular attention to feeling the breath, or something in the body, as you bring your shoulders down and orient your attention toward gratitude.

Smiley Square Charm:

2. Next, bring to mind a sight you are grateful for. Move through your senses, and find one thing to start with that you appreciate that comes to you from the world of sight, if you have this available. It could be a color…a shadow…a shape…a movement. Remember, it will never be like this again. What do you see right now, and can you feel grateful that you get to see this, whatever it is?

Lavender Lava Bead:

3. Now, shift to a scent you appreciate. As you continue to work with your senses, now take time to tune in with appreciation to an aroma. What do you notice? What about that glorious or interesting or subtle smell is making you smile? It could be gratitude for something familiar: a scent that brings comfort, upliftment; or maybe it’s something you’ve never smelled before, and it just piques your curiosity, ignites you, enlivens you.

Bee Charm:

4. Moving on, tune into any sounds around you. Allowing the world of smell to gently recede into the background, on an in-breath, shift your attention to your ears and the world of sound. Maybe notice what it feels like to really listen. How many sounds can you notice, and can you feel grateful that you’re able to experience sound, if you are? What can you notice about these sounds—far away? close? Perhaps you could play a piece of music that brings you joy, and have gratitude that it’s so available? Or maybe it’s the sound of children laughing, the sound of loved ones breathing, the sound of the beating of your own heart.

Hand Charm:

5. The world of touch and texture beckons us next. We find so much to be grateful for in touch! If there’s someone near who you can hug or who can hug you, notice how this makes you feel filled with gratitude for the joy of human contact. Or perhaps you have a beautiful pet that you can stroke and cuddle, or some lovely material with a texture that feels warm to the touch, soft, evocative. Let your senses ignite your gratitude! There’s so much to be appreciative of.

Chair Charm:

6. Shift to noticing and appreciating objects around you. Now take a moment to look around: Look down, look up, and from side to side. Appreciate how much effort must have gone into anything at all you own or use. Someone conceived of the need and many people worked on the details of the design. Much care even went into the packaging to deliver your item to you safely. What do you feel when you let yourself be grateful that all that talent went into making your life a little easier?

Thank You Heart Charm:

7. As you end this practice, carry this attitude of gratitude with you. One last little grateful tip: Why not offer your thanks to each person who does anything at all for you today? Even if it is their job to help you? When you’re grateful, when you let your heart open up and be filled with appreciation, notice how being grateful makes you feel.

8. Close with gratitude. I’m so grateful that you tuned in to this gratitude practice, and I appreciate your time, your effort, and your energy to be present, awake, and alive to your precious life. Have a beautiful day.

Psalm 16:11

 

Psalm 16:11 Bracelet New International Version

God's Got This Charm -- You make known to me the path of life;

Joy Charm -- you will fill me with joy in your presence,    

Hand with Heart Charm -- with eternal pleasures at your right hand.

Work Triangle Pose and repeat pose and verse on second side of your body!

Get Comfortable with "Uncomfortable"

 

Get Comfortable with "Uncomfortable!"  zipaDeeBee Bracelet

For the two solid colored beads say, "I can be uncomfortable.   I will be uncomfortable."  It's gonna happen.  It's inevitable. You don't have to like it or look forward to it, but you can do hard things.

For the multi-colored bead say, "I will feel comfortable again." Discomfort is temporary.  It may last longer than we'd appreciate . . . but it will have a life cycle.

For the angel wings charm, say the last sentence of Luther's Morning and Evening Prayers:  "Let Your holy angel be with me, that the evil foe may have no power over me. Amen"

Repeat, Repeat, Repeat . . .

A mantra is a slogan, statement or word that you repeat over and over.  It is another tool to calm and self-regulate!

Luther’s Morning Prayer

Prayer Hands -- I thank you, my Heavenly Father, through Jesus Christ, Your Dear Son, 

Side Stretch -- that You have kept me this night from all harm and danger; 

Side Stretch -- and I pray that You would keep me this day also from sin and every evil, 

Extended Mountain -- that all my doings and life may please You.  

Twinkle Hands Down to Legs -- For into Your hands I commend myself, my body and soul, and all things.  

Breathing Wings -- Let Your holy angel be with me, that the evil foe may have no power over me. Amen

Luther’s Evening Prayer

I thank You, my heavenly Father, through Jesus Christ, Your dear Son, that You have graciously kept me this day; and I pray that You would forgive me all my sins where I have done wrong, and graciously keep me this night. For into Your hands I commend myself, my body and soul, and all things. Let Your holy angel be with me, that the evil foe may have no power over me. Amen.

5-4-3-2-1 Check In and Be Mindful

 

Llamarama Yoga Time

 

Having fun with with llamas for our last Yoga Time with Mrs. Broam!

https://youtu.be/RyoVWXGPYXA

It's a LLAMARAMA!🦙🦙🦙🦙🦙

Five Ways to Check In and BE MINDFUL:

(1) Take "5" deep breaths (5 green beads)

(2) Notice "4" things around you. What do you see? (smiley face charm)

(3) Name "3" things you are grateful for (thank you heart charm)

(4) Share "2" PAWsitive statements (paw charm)

(5) Think of "1" thing you are looking forward to today! (unicorn charm)

"5-4-3-2-1" -- Thank you for sharing this idea with me, Ms. Arnette! I love making bracelets to remember important ideas! I appreciate these strategies to help me slow down, show appreciation, and be present.

 Following this "check in" plan, we began with deep breathing . . .

 

While warming up our bodies, we noticed things around us!

One yogi saw a "llamacorn"~a llama with a unicorn horn!!🦄

While holding full plank we shared what we appreciate:  Mrs. Broam appreciates the yogis participating!  We appreciate the good breakfast we enjoyed today. While working side planks, we practiced positive statements: "I'm strong!  I can do hard things!"

Our work today included being animals from this good story!

This animal hangs by its feet, lives in a cave . . . 

a bat! 

This animal has a long neck, white feathers, and wings . . . 

a swan!

This animal grazes on grass and likes to say "MOO!"

a cow!

This animal has whiskers and flippers, eats fish . . . 

 a seal!

We practiced some of our learning: What is our "Circle of Control?" -- "ALL Feelings are OK" -- "There's Gonna Be Problems . . . but we are PROBLEM-SOLVERS!" -- When Solving a Problem or Managing a Feeling: (1) Nobody Gets Hurt (2) Nothing Gets Broken -- "My Business is Enough Business to Keep Me Busy!"

We closed with sharing one thing we are looking forward to today!  Yogis look forward to spending time with friends and family.💚💛💚💛

Namaste, Yogi Friends!

Thanks for yoga-ing with me!  Have a great last couple weeks of summer!🌞

MOOOOve Like Animals

Having fun moving and breathing with Katie Davis' colorful and creatively illustrated book Who Hops? today! https://youtu.be/NNo0LJ-aQOo One more #YogaTimeWithMrsBroamTuesdaysat10 next week!

Play in the Pool During the Prolonged Pandemic Protocols

Here's some pool yoga moves to keep you cool in the pool as continue your health and safety protocols during the pandemic!

Strengthen with Warrior 1 Yoga Posture:  Connect the feet to the bottom of the pool, one foot forward, one foot back.  Belly button forward as you bend the forward knee and extend arms to the sky.  Remember you can bend your elbows, like a cactus, to create more space between your shoulder and ears.  Warrior 1 strengthens your shoulder, arms, legs, and back and energizes your entire body.

Balance with Tree Yoga Posture:  Root one foot into the bottom of the pool while placing the heel of the other foot on top of the balancing foot, kickstanding beside it, or bringing the sole of the foot to the side of the balancing leg below or above the knee.  Hands can be palms together, thumbs to heart or reaching to the sky.  Balancing in tree pose improves your concentration and focusing skills.

S-t-r-e-t-c-h with Dancer Yoga Posture: Secure your balancing foot to the pool floor and bend the opposite leg, reaching to the ankle with the same side hand.  Your balancing leg hand stretches forward as reach your belly button to the pool floor. Hips are square.  Dancer pose develops greater flexibility in your spine, shoulders, and hamstrings.

We can do hard things, Yogi Friends! Take care of you and yours~Namaste!

BEE-YOU-tiful Bracelet

What's the BuZz?  August's Bracelet of the Month is "4 BEEs to remember!"

🐝  #1 -- Bee Strong

You are strong when work your warrior 2 yoga posture!

🐝 #2 -- Bee Calm

Hold still and quiet in your peaceful warrior . . .

🐝 #3 -- Bee Flexible

S-t-r-e-t-c-h your side angle posture! Blessed are the flexible for they will not break . . . 

🐝 #4 -- Bee Resilient

Bounce back working your down dog to plank to down dog again!

Pirate Yoga Time

AARRRRGGHH, Mateys!  It's time for Pirate Yoga!☠

Begin with SKULL SHINING BREATH!💀  Feel the air moving in and out of your body.  Does your head clear?

The weather is clear.  Hoist the Jolly Roger🏴 (BALANCING HALF MOON) and  . . .

set sail!🌊 (TRIANGLE POSE)

What treasure will you discover today? (TREASURE BOX MUDRA)

#YogaTimeWithMrsBroamTuesdaysat10

Mat Yoga Series from My Home to YOURS!

Church Yoga, anyone? Six mat yoga classes from the Broam Home: (1) self care (2) caring for others (3) resilience (4) cleanup (5) light the fire (6) good fit ministry -- featuring J's goats & #zipaDeeBeeBaublesandBangles -- “The greenhouse effect is a process that occurs when gases in Earth's atmosphere trap the Sun's heat. This process makes Earth much warmer than it would be without an atmosphere. The greenhouse effect is one of the things that makes Earth a comfortable place to live.”~https://climatekids.nasa.gov/greenhouse-effect/

The idea for this mat yoga series is that our house (which is green) is captured by the love of the Son of God, so that we live and live abundantly. The term "abundant life" comes from the Bible verse John 10:10b, "I am come that they might have life, and that they might have it more abundantly." "More abundantly" means to have a superabundance of a thing. "Abundant life" refers to life in its abounding fullness of joy and strength for mind, body, and soul. May God's Never Stopping, Never Giving Up, Unbreaking, Always and Forever Love also be with you! Let me know if you're interested!😊 #zipaDeeBee

Three Cheers for Chair Yoga Series

Sitting at home during the prolonged pandemic??  Need a Chair Yoga Challenge?!  You might need to sit down for this . . . Prepositional Chair Yoga Series:  Any Breathing, Balancing, S-T-R-E-T-C-H-I-N-G, or Strengthening a Yogi Can Do With a Chair ~ $40 for six, half-hourish practices via video links or $50 for a thumb drive with all six practices mailed right to you!  Yoga OVER a Marina, ON a Beach, UNDER a Tree, IN the Woods, BY a Pool, and NEAR a Cornfield~Three Cheers for Chair Yoga!!📣📣📣  It's harder than you'd think . . . Check in with Mrs. Broam if you are interested: 

Take a seat to feel healthier, stronger, and more ready to do whatever's next!💺 #zipaDeeBee