What is #SameHere?

  To kick off a month of activities to help strengthen and improve our mental health, we are going to create a warm and calming cup of Sereni-TEA. Start by closing your eyes and thinking of a place that brings you peace, calm, and serenity. It may be a secret spot on the beach, a little alcove in the forest, or simply on your bed with your pets and a book. Envision you are there...using all your senses...how's the temperature? is there a breeze? a smell? any noises? what are you wearing? what are you sitting on? Once you have a really good visual and sense of this magic place, open your eyes, and start drawing it in the cup of tea. Grab some colors, bring this place to life, as well as design your personal tea cup. Anytime you feel you are needing to find your serenity, pour yourself a cup of tea, close your eyes, and let your mind take you there. PDF below

  Throughout our lives we associate with our roles...parent, sibling, educator, student, young, old. They are labels that help us to "fit into" the world around us, but they fall short in letting us connect to our true core selves. 

 These descriptors are all temporary however and change with the passing of time. This presents a challenge. We grow so used to them, like the back of our hand, and then suddenly they no longer fit...we may feel lost, alone, and unsettled....like we don't know who we are anymore. When this happens it can create a lot of inner turmoil which takes a toll on our mental health. 

 The awesome thing though, is WE ARE SO MUCH MORE!!! Let's look past our labels and roles in life and reflect on who we are at our very core. What is our essence? What makes us tick? Who is this person that has experienced life?

 
Today's activity is creating an "I am...ME" poem and artwork. Find a comfortable place to sit, it could be indoors or outside, maybe put some music on, even grab a tasty snack, and think about how you would describe yourself, label free! And if you are stumped, ask a friend, or a child. or someone you feel comfortable with. Once ready, in a fun and creative font, begin filling in the art template (its below). 

And guess what??? There's no wrong way to do it! So enjoy and nice to meet the real YOU!

 PDF below

  A little kindness goes a long way...and most often the kindness we give to others not only makes them feel good, it makes us feel good too. 

 So today is the perfect day to spread some kindness. I've created a pdf filled with 6 mini heART notes for you to fill out, decorate and give to others...be it a family member, the postman, a delivery person...and one of them I want you to give to YOURSELF! Because you deserve kindness too! PDF below

  Have you ever felt something so deeply that you've said "wow that really tugs on my heartstrings"? I know I sure have and for good reason...within our magnificent heart organ actually exists heart strings. Known as chordae tendineae, these tough, tendinous strands that resemble strings play a vital role in holding the av valves in place while the heart pumps blood. Without these delicate strands our heart wouldn't be able to function properly.

Well, our emotional heart strings can do the same thing. When one is broken or lost we can experience deep sadness, grief, heartache and more....all of which can take a toll on our mental health. It's important to feel the "tugs" that these broken heart strings create for that is what makes us human. It's also important though to embrace, honor, and be grateful for the beautiful heartstrings we do have. 

So today, we are going to create a string of heARTs, each one representing something or someone that we treasure, that we hold dear, that steadies our heart on a daily basis. Below are directions and a template for you to design and create. This can be done on your own or with loved ones...you can do a single strand, make a few, or attach each family members together. PDF below

  Join me for today's Art Date as we learn a little bit more about mental health. We will come to see that we ALL have mental health, just like we all have physical health, how the two are related, and actions we can take each and every day to keep our overall health strong. We will then be creating a heART Apothecary filled with all the things that we can turn to that will support our mental health, such as happiness gumballs, melody munch, and dandelion wishes! 

For the project you will need a piece of white paper, pencil, and anything you like to color with. Attached is a pdf with some links and resources as well as the upcoming art date videos for this month! Click HERE or on the image to watch the video!

Who is ready for a scavenger hunt??? I am too! But this isn't any old scavenger hunt. This is one that will bring our mind and body into the present moment, creating a sense of calm and peace. We can use mindfulness to help us. Mindfulness can help relieve stress, treat heart disease, lower blood pressure, reduce chronic pain, improve sleep, and alleviate gastrointestinal difficulties...and its free! 

So how does mindfulness work? Well, mindfulness can induce the relaxation response. This response engages the parasympathetic nervous system, which is responsible for restoring the body to base levels after a stress response, calming it down by lowering the heart and respiratory rate, blood pressure, and muscle tension. By engaging our senses, we are able to bring our awareness and attention into the here and now, taking a break from worrying about the future or dwelling over the past, and creating an opportunity for our brains to slow down.

I have created a simple Mindful Musings Scavenger Hunt for you to experience a taste of mindfulness. Print it out, choose to do it indoors or outside, and use your senses to discover the treasure of peace that resides within you.  PDF below

What is Courage? And where do we find some? 

Well courage is, by definition, the ability to do something that frightens one's self or strength in the face of pain or fear. Yep you read that correctly....To have courage we also have to have FEAR! We also have to experience hardship. We also have to do something we don't think we possibly could do. 

The challenge when dealing with mental health is that our brain can latch onto the fear, magnifying it, and making access to our courage almost impossible at times. Our primitive brain is programmed to keep us safe. The amygdala is constantly on the look out for the next potential tiger to attack. Problem is, it registers embarrassing past events, public speaking, messing up, looking different, uncertainty...I could go on...as deathly terrifying as seeing a tiger would be. Because of that, we have to use tools and resources to figure out what's true versus what's not and then determine how to go about powering thru even when the old noggin' is saying NO! And that's where your power is. Once you know what helps you, you have the key. 

Your courage may be saying positive affirmations while standing in a superhero pose. Or having someone hold your hand as you take slow deep breaths. You may keep a small pebble in your pocket that was given to you from a loved one. Or you may just jump two feet in and take the plunge. What works for YOU is whats important!

I invite you do design some Wings of Courage. Sit and reflect on where or what you turn to when needing to boost your courage. Then fill in your wings with those things...use words, pictures, and even just pure colors to create your courage reminder. Because we all have wings...and "What good are wings, without the courage to fly." -Atticus

PDF below

 I am so excited to share this fun and powerful technique with you. A double doodle activates both sides of the brain at once. It strengthens our coordination between both brain hemispheres across the mid-line, and in doing so focuses all our attention on a single task. 

A few fun things you may notice:

*Your non-dominant hand may perform WAY better than if you had it working on it's own.

*There may be an odd quietness within your head...the brain is sooooo busy working that it doesn't have time for its incessant chatter (as a challenge draw a sun with your dominant hand, then with your non-dominant hand, and lastly as a double doodle!)

So, are you ready yo give it a try? 

I put together a 2 minute demo which you can watch Clicking here or on the image to watch! Then grab a piece of paper and two drawing utensils of choice, find a comfortable place to sit, and give it a whirl! 

  Each and every day, we encounter a variety of emotions. These emotions wash over us just like waves rolling onto the shore. Some waves come crashing down with such intensity they knock us over while others are gentle little ripples that tickle our toes. Those huge waves are great for surfing but hard to stand in while those little ones are great for standing in but don't make for good surfing. As we all know, waves keep coming, but how we react to them is our choice.

Emotions are like that too. We can respond to them in many different ways. Sometimes we want to run from the uncomfortable ones and do anything we can, even if unhealthy, to avoid them. Sometimes we want the warm and fuzzy ones to last forever and may do anything, even if unhealthy, to make those last too. Emotions are part of the human experience. They may not always be comfortable but we always have a choice on how we react to them...that's where your power is!

For today's Mindful Musing, you get to design some ocean waves as a reminder that your power lies in how you react to them. The PDF template is blank and you are welcome to fill the waves in with patterns, or images, or just beautiful colors. The other file has the waves filled in and you can use them as a coloring sheet by filling them calmly and peacefully. Surf's up! PDF below

Every day is the perfect day to spread kindness. So today let's do just that. First, write a letter to someone else. Let them know why you appreciate them. You can write a simple line or an entire paragraph. It can be someone in your household or miles away. You can choose to snail mail it or email it. Regardless, let this person be showered with a heART note.

The other letter is for you. Write a letter to yourself letting you know just how proud you are of yourself, how strong you are for getting through these challenging times...be your own BIGGEST fan. Life is hard work. Add all the other duties, responsibilities, emotions, worries, to-do's and more...and I'd have to say you are quite the super hero! And all super heroes need a heART note.

 Our emotions are many times described as layers of an onion protecting our heart center...and as humans we will do anything to keep our emotional heart centers protected. The last thing we want to do is experience pain, especially there. Should pain occur to our heart, we will quickly wrap it up in a protective emotional layer to prevent further harm. Well, let me tell you, sitting with that layer, say of fear, is no fun...so let's wrap that up with a layer of anger. I'm certainly not a fan of feeling anger, so I'll wrap that with a layer of jealousy. But eek, jealousy, here I'll fix that, wrap it up with self hatred. Ah, I definitely know how to fix that, I'll just go get some new clothes and a hair cut....and you get the picture. Before we know it we are jumping through hoops, many unhealthy, to keep that hurt heart center safe from more harm. 

I'm not asking you to peel away your layers...that's a mighty feat. Instead, I'd love for you to think about all the amazing layers you could wrap your heart center with instead! For myself, it's art, and music, and connection, and nature. I'm not sure what yours are, and you may not be either, but reflect on things that infuse your soul. I have created a template of YOU (it's not yet personalized...that's your job) and the AMAZINGLY beautiful layers you are going to wrap your heART with, envisioning these layers as emotional heART hugs. You'll need some glue and scissors today along with coloring tools. Oh, and as a bonus, I made some directions for ya too. PDF below

  Join me for today's #ArtDateWithMissKate as we learn a little bit more about mental health. We will talk about just HOW MUCH information our brains process daily and why "too much" can take a toll on our mental health. With that, we will learn a way to help strengthen our mental health and give our brains a break during the day. 

For our project, we will be creating  a message in a bottle and include a special little note for someone to read!  For the project, you will need a piece of white paper, scrap paper, pencil, anything you like to color with, glue and string/ribbon. Click Here or on the image to watch the video. Happy heARTing!

 Do you ever listen to a song and it brings a tear to your eye or have a playlist that pumps you up while working out? Maybe some music lulls you to sleep or brings about a memory from the past? Music is a powerful tool for both our mental AND physical health. It can relax the mind, energize the body, help people better manage pain, and even assist in unearthing memories for Alzheimer's patients. Scientists have yet to fully discover why and how music is capable of such healing properties BUT that doesn't mean we can't reap its benefits now.

So today, let's merge music and creativity for a double dose of heARTwork. First, put on some soothing music. Then gather up anything you like to color and draw with. Once you have printed out the music note template and pattern sheet, design your note with a variety of patterns and a peaceful background. Maybe you'll be inspired by a song that comes on or possibly your heART will lead the way. Regardless, enjoy this relaxing activity knowing that "music is what feelings sound like" -Georgia Cates

PDF below

 Speaking from our heart is not easy. It requires a language that we didn't learn in school. A vocabulary that doesn't quite roll off our tongue. A sentence structure that more often than not doesn't make sense. This is the language of emotions. So how then can we describe our intangible emotions in a tangible world? How can we describe a feeling when it, well, is a feeling? Fear to me may feel different than fear for you. And happiness for me might not be the same happiness for you. It can be quite a conundrum to convey what is going on inside of us. Our vocabulary falls short when it comes to speaking from the heart. 

So today, let's try to crack the barrier and expand our definitions of basic words by infusing them with a little more heART. We will be creating word art using typography, where an object is "drawn" with its description. First think of a simple scene or object that brings you peace. ..I chose the beach. Then lightly with a pencil draw a basic outline. Once you have that fill in the outline with words to describe it AND the feelings it may bring you...you can also use corresponding colors for a little added effect. When all done, eras the pencil lines you drew and marvel at the heARTwork in front of you.

 A mandala is a geometric configuration of symbols. In various spiritual traditions, mandalas may be used for focusing attention of practitioners and adepts, as a spiritual guidance tool, for establishing a sacred space and as an aid to meditation and trance induction. In simpler terms, mandalas calm the mind. Whether you are crating one from scratch, coloring one in from a book, or simply gazing at one, their repetitive patterns and tranquil colors are soothing and calming to the mind. And whats so awesome is you can make one painlessly and effortlessly. Here is a mini video, just 3 minutes, to show you how to create your very own mandala. You will see how the rotational repetition allows the brain to take a break, and almost acts as a soothing lullaby to calm it. You simply need a piece of paper, something circular to trace {why reinvent the wheel and slave over making the perfect circle :)} a pen and colors. Then Click here or on the image to give it a try! 

 How well do you know yourself? Not just the outer you that relates to others but the one deep down in your soul. The you that feels, and senses, and experiences emotions. The you that expresses love and joy, anger and fear. The you that is always there but might not always be seen and heard. Thats the you I am talking about. 

For today’s mindful musing we are writing a poem about the you that lies deep in your soul and feels with all your heART. Let that voice speak as you fill out the I AM poem and portrait. The poem has prompts for each line to get that quiet voice deep inside comfortable speaking. Once done, you can make a self portrait as well. But not  just any self portrait. A portrait of your heART. A portrait that depicts the soul within...it may be filled with abstract shapes and colors, collaged pictures from a magazine, words or phrases that have meaning to you. Let that quiet I AM inside you be seen, heard, and celebrated with heART today. PDF below

 A little kindness goes a long way...and most often the kindness we give to others not only makes them feel good, it makes us feel good too. 

So today is the perfect day to spread some kindness. I've created two pdf's filled with 6 mini heART notes for you to fill out, one with hearts and one with suns, to decorate and give to others...be it a family member, the postman, a delivery person...and one of them I want you to give to YOURSELF! Because you deserve kindness too!

PDF below

 I'm sure many of us have had or at least heard of a dream catcher. The meaning of dream catchers and the beliefs surrounding their construction originate from Native American cultures. The dream catcher is a protective talisman that is used to keep individuals safe from nightmares and bad dreams. The charm was usually used for young children and hung above their cradles or beds.  Well, what if we could catch good dreams instead? What if we could catch our hopes and joys? What if we could use this old tradition in a new and unique way to calm our minds and fill our heARTs?

For today's Mindful Musing let's reflect on our day dreams. Maybe you are dreaming about a weekend getaway or a new crush. Maybe it's a walk through a lavender field or night under the stars. Really feel it in all your cells...the peace, the joy, the love, the happiness...whatever it may be. Once you are ready, depict it in your daydream catcher. You can draw pictures or write words, add some color to the feathers, and embellish your piece in any other way you'd like. Once done, you can cut out and hang you catcher somewhere or even purchase a real one...using it capture those daydreams any time you want. PDF below

 Join me for today's #ArtDateWithMissKate as we dive a bit deeper into the topic of mental health. We will discuss mandalas and how we can use them to help strengthen our mental health. We will also find out about the symbolism of turtles. 

For the project you will need a piece of white paper, pencil, and anything you like to color with, glue and scissors. Click here or on the picture to watch...Happy heARTing!

Each day our brains are flooded with close to 34 gigabytes of information. To put that into perspective, if we were a computer we would crash at the end of a week! So, no wonder maintaining good mental health in this modern technological era is no easy feat. 

The good news is...it is doable. You've already started by participating in the mindful musings art activities this month...talking about finding calm and peace, employing mindfulness in a scavenger hunt, engaging in kindness activities, spending time in nature...each has been created to build up your mental health muscle!

So today, let's start creating our ABC's of mental health. Let's start taking the things we can use or go to that strengthen our well being and plopping them into our vocabulary. Our mental health ABC's could include activities, smells, sounds, people, and/or places. And note, it's important to remember that what works for me may not work best for you...the beach is my safe haven but may be the last place you'd go for serenity...and that's OK!!! That is the beauty of this activity. Below is the pdf with a blank alphabet. It is your turn to fill it in with words and pictures as you create your own Mental Health ABC's.  

PDF below

 Gratitude. It's something we can do by simply saying thank you. It's free and only takes a little breath and a couple minutes. However don't let this simplicity fool you. Expressing gratitude is a powerful and fascinating tool when it comes to strengthening our mental health! Scientists are finding some really awesome discoveries recently. One is that when we express gratitude, our brain releases dopamine and serotonin, the "feel good" chemicals that enhance our mood and make us feel naturally happy from the inside.  Another is that fMRIs of the brain show that after 3 months of daily gratitude activities, new neural pathways are formed and there is increased neural activity in the medial prefrontal cortex, an area associated with learning and decision making! It is also documented that gratitude helps lessen anxiety, pain, and worry!

The one snag, it takes time. Its not an overnight change or a one shot deal. Just like maintaining a healthy diet or exercise routine, gratitude must become a part of your lifestyle. So lets start with a simple gratitude jar. On this paper I recommend listing or drawing 3 things, people, or places you are grateful for. Then tomorrow, add 3 more. And once this jar is filled start another. Do it with your family as a before bed activity or on your own when you have some quiet time. PDF below

 Life at times can be chaotic. Our emotions at times can be feel chaotic. Our thoughts at times can seem chaotic. And more often than not we turn away from this jumbled chaos because, well, its a mess! Our brains find it much more pleasing to look at a tidy, organized world or feel one or two mild emotions rather than a tangled mess of this, that, and the other. But what if within this chaos there is beauty? What if within this chaos there is peace and calm and tranquility? What if within this chaos there is a masterpiece? What if within this chaos is the essence of YOU.

For today's #ArtDateWithMissKate we are going to create some beYOUtiful chaos! A simple and easy activity to do when the chaos around you is just too much to bear, when you aren't sure if you are crying or laughing, when you just need a reminder to slow down and find the beauty hidden in the mess. Grab a sheet of paper, a marker or pen, and some colors. Once ready Click here or on the picture to watch!

 When we our hungry, our tummies growl and we know that means get some food. When we are sleepy, we yawn and know that means get some shut eye. When we are thirsty, our mouth gets dry and means get a drink. We have learned to decipher and translate the language of our body through experience and guidance. Well, our feelings are speaking to us too! They aren't as easy to translate however as the language of my feelings doesn't necessarily speak the same language as yours do. Along with that, most of us have been told to squash our feelings or stay mum because these buggers are really uncomfortable. Amazingly though, we can decode them if we just take time to slow down and listen! Who knew!?

Today, lets talk to our feelings. Sit with them and ask them "what are you trying to tell me?" Maybe sadness is saying "I miss someone and need to cry" or fear is saying "I don't feel safe and need a concrete plan" or happiness is saying "I feel good and need to just sit here enjoying the moment."

Once we know what our feelings are saying, we can help take care of them with the nourishment they need...maybe a walk, a talk, some art, a cuddle with a pet. So anytime you have a feeling churning inside of you, don't run from it. Welcome it! Listen to it! Treat it like a good friend because it has something really insightful to tell you! PDF below

 A little kindness goes a long way...and most often the kindness we give to others not only makes them feel good, it makes us feel good too. 

So today is the perfect day to spread some kindness. I've created a pdf filled with 4 mini heART notes for you to decorate and give to others...be it a family member, the postman, a delivery person...and one of them I want you to give to YOURSELF! Because you deserve kindness too! PDF below

Throughout life we will hit some high notes and experience some low ones. We will fall flat at times and be sharp at others. Our tones will change and our rhythms will morph. We will have our ups and downs, trials and tribulations, worries and fears, hopes and dreams...the beauty is that all of this merges together into the melody of our heART beat. This deep pulse remains a steady constant through our time here on earth.

Today, let's celebrate the music of our heARTs. I have created a blank piano template for you to fill with all the things that make your heart beat. The white keys can be filled in with words, doodles or just simple colors. There are also some empty lines where you can write your favorite music quote. So grab some materials, put on some music, and let your creativity shine PDF below

  It's an #ArtDateWithMissKate! Today we will take a peek at something called "Earthing" or grounding, what it is, how to do it, and how it can help strengthen our mental health. After learning about this cool technique, we will create a Tree of Life inspired by artist Gustav Klimt.

For this project you will need a piece of paper, pencil, marker, and your favorite coloring material.

Click here or on the image to start! Happy heARTing

 Not only is this my favorite line from Romeo and Juliet but it is a wonderful question for today's mindful musing. Language is a beautiful tool for communication and expression but it has it's limits. If we need to give directions or explain a process it works like a charm. For example, when i say mix 1 cup of water with 2 cups of flour there is no gray area. You know exactly what to do. But when we want to express a feeling or sensation or the essence of ourselves it falls short. When I say I feel sad or I am elated, you will generally know what I mean but my experience of sadness or elation is relative to my life experiences. As you can see. language is missing the aspect of being human.

Today, let's try to express the gray area a bit more with a mindfulness activity. We will take baby steps...describing feelings in  this way would be like running before we even crawl. First, lets start with colors. Can you describe the "red" you like a bit clearer? How about blue? And then, after you attempt colors, how about describing yourself past your name? Can you depict yourself, your essence, in three images? I've attached a pdf to get you started, one with color prompts, and one blank. After you master these two, maybe you'd be up for a expressing the emotions in this way!  

  In my eyes, wishes represent hope. Hope for the future. Hope for a better tomorrow. Hope for the world. However when times are tough, negative thoughts, doubts, and fears can sprout up like weeds. Which brings me to dandelions! These weeds can over take a gardener's yard faster than a blink of an eye. Their roots can extend up to 10 feet underground! Heck, they can even sprout up in the cracks of a sidewalk. These pesky buggers however are AMAZING! Here's a few reasons why:

1. Every part of the dandelion is useful: root, leaves, flower. It can be used for food, medicine and dye for coloring.

2. Dandelions can be used in the production of wine and root beer. Root of dandelion can be used as a substitute for coffee.

3. Dandelions are high in calcium, iron, and vitamins A and C.

4. Dandelions are used in folk medicine to treat infections and liver disorders. 

I could go on...but as you can see these weeds are SO MUCH more than an annoyance. And so too are our negative thought, doubts and fears. They're an opportunity to grow, to reflect, to change. They're a sign to slow down and reflect, to reach out for support, and to gain a new perspective. So today, let's turn some "weeds" into "wishes." The pdf below needs wish seeds added to the stems. Grab a pencil or marker, something to color with, and add some magical wishes to these weeds. 

   Join me for today's #ArtDateWithMissKate as we learn a little bit more about mental health. We will discuss guided imagery and how we can use it to help our mental health AND creativity. I will guide you through one and then we will create some art magic. For this project you will need two pieces of white paper, scissors, glue, and anything you like to color with. Click here or on the picture for a guided imagery experience.