Letting go can be a difficult and painful process, but it is often necessary for personal growth and healing. Whether it’s letting go of a toxic relationship, a negative self-image, or a painful past experience, there are three keys to help you release what no longer serves you.

1. Invest in self(love).

This means taking care of yourself physically, emotionally, and spiritually. Practicing self-care and self-compassion are crucial in building self-love.

Start by setting boundaries and saying no when necessary. Allow yourself to prioritize your needs and put yourself first.

Spend time doing activities that bring you joy and fulfillment.

Surround yourself with people who support and uplift you.

Remember, you are worthy of love and respect, and investing in yourself is a vital step in letting go of what no longer serves you.

2. Be hopeful.

Even when things seem difficult, having hope can give you the strength to keep going. Believe that things will get better, and trust that there is a plan for your life.

3. Embrace Healing.

It’s important to address any emotional wounds and traumas to promote healing and growth. Seek support from a therapist or counselor if necessary, and practice self-reflection and self-awareness.

• Acknowledge and accept your emotions and allow yourself to feel them without judgment. Through this process, you can release any negative emotions and thoughts that are holding you back.

Remember, healing is a journey, not a destination, so be patient and kind to yourself throughout the process.

4. Find Resolve.

Ground yourself in a solid foundation. You know yourself best.  You find resolve by reflecting on your values,  beliefs, and goals. 

5. Replace.

What lies in the space between forgiving and forgetting?

In conclusion, letting go is a process that requires self-love, hope, and healing. Investing in yourself, staying hopeful, and embracing healing can help you release what no longer serves you and move forward with a positive mindset. With time and practice, you can let go of what is holding you back and live a fulfilling life.

Portions of this article were generated with the assistance of an AI language model called Chat GPT, developed by OpenAI.

REFERENCES

Hawkins, D. R. (2013). Letting go: The pathway of surrender. Hay House, Inc.

OpenAI. (2023). ChatGPT [Large language model]. https://chat.openai.com/chatk

Preston, D. L. (2005). 365 Steps to self-confidence. How To Books.

Welcome back, dear readers, to the vibrant finale of our blog series! Today, we embark on a journey of reflection and celebration as we summarize the key concepts and insights that have illuminated our path to personal growth and spiritual upliftment. Get ready to bask in the radiance of mindful movement, inner transformation, and the power of faith.

1. Illuminating the Path: A Recap of Our Journey: Throughout this series, we have explored the transformative realms of flow, art, gardening, goal-setting, positive affirmations, and community support and development. We discovered the magic of flow, where time stands still and our passions lead us to a state of pure joy and fulfillment. We embraced the healing power of art, using creativity as a vehicle for self-expression and connection. We nurtured our souls through gardening, witnessing the miracles of growth and the profound lessons nature offers us. We harnessed the power of goal-setting to manifest our dreams and create a purpose-driven life. We cultivated positive affirmations, rewiring our minds with empowering beliefs that shape our reality. And we witnessed the strength and beauty of community, where collective efforts create bonds of solidarity and shared growth.

2. The Radiance of Mindful Movement: Today, we delve into the realm of mindful movement, exploring its transformative effects on our physical, mental, and emotional well-being. Mindful movement encompasses practices such as yoga, tai chi, dance, and more. By moving with awareness and intention, we harmonize our body, mind, and spirit, cultivating a profound sense of presence and balance. As we engage in mindful movement, we strengthen our bodies, release stress, and enhance our overall well-being. It becomes a sacred dance of self-discovery, where we explore our inner landscape and tap into the limitless potential within.

3. Embracing Personal Growth: Take a moment, dear readers, to reflect on your personal growth journey and the positive psychology practices you have incorporated along the way. Celebrate the moments of flow, when you were fully immersed in your passions. Embrace the artistic expressions that have brought you closer to your true self. Nurture the seeds of intention you planted through goal-setting and watch them bloom. Cherish the positive affirmations that have uplifted your spirit and empowered your beliefs. And remember the community that supported you, inspiring your growth and reminding you that you are never alone on this beautiful journey.

As we conclude this series, let us embrace an empowering and faith-filled perspective. Know that you possess within you the power to create a life of abundance, joy, and purpose. Have faith in your journey and trust that every step you take is divinely guided. Believe in your own resilience and inner strength. Surround yourself with love and support, knowing that you are worthy of all the blessings that come your way. Embrace the radiance that resides within you and let it shine brightly, illuminating the path for others.

In this beautiful tapestry of life, may you continue to grow, learn, and share your unique gifts with the world. Let mindfulness be your guiding light, art be your expression of love, and faith be the anchor that holds you steady amidst life’s ebbs and flows. You are a radiant being, capable of infinite possibilities. Embrace the journey, dear readers, and let your light shine forth for all to see.

As we bid farewell to this series, remember that the power of growth, joy, and faith lies within you. May your life be a masterpiece, painted with vibrant colors of love and purpose. Continue to embrace the magic of personal and spiritual development, for the journey never truly ends. The world awaits your shining presence.

May the force be with you,

REFERENCES

Seligman, M. E. (2019). Positive psychology: A personal history. Annual review of clinical psychology, 15, 1-23.

Khademi, Z. (2021). The Effect of Positive Psychology on the Human Beings from the Viewpoint of Seligman. Preventive Counseling, 2(1), 58-70.

Lambert, L., Passmore, H. A., & Joshanloo, M. (2019). A positive psychology intervention program in a culturally-diverse university: Boosting happiness and reducing fear. Journal of Happiness Studies, 20, 1141-1162.

Unlocking Resilience & Inner Strengths

Coping skills: ways we deal with people, problems, events, and even our own thoughts. Coping skills are how we deal with demands made by stressful events that are challenging or burn out a person’s resources.

(Lazarus & Folkman, 1984)

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With the tools supplied and knowledge of what your strengths are, pursue your goals and live your life with purpose. Embrace who you are, the good, the bad, and the ugly, and let your light shine.

“We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same.”

-Marianne Williamson

Shine your light!

References

Apathy. (n.d.). Retrieved December 14, 2020, from https://www.dictionary.com/browse/apathy

Complacency. (n.d.). Retrieved December 14, 2020, from https://www.dictionary.com/browse/complacency?s=t

Lazarus RS, Folkman S. 1984. Stress, Appraisal, and Coping. New York: Springer

The Magic of Meditation

Welcome back, dear reader! Today, we are seeking peace. Keyword today: Stillness. Put on your floaties! We are diving even deeper into the topic of flow.

What is meditation?

Slade (2010) defines meditation as “a family of techniques which have in common a conscious attempt to focus attention in a non-analytical way, and an attempt not to dwell on discursive, ruminative thought“

There are many forms of meditation including:

Meditation comes in various forms, each with its own unique benefits and techniques. Here are some popular examples of meditation practices:

1. Mindfulness Meditation: This involves focusing your attention on the present moment, and observing your thoughts and sensations without judgment. You can practice this by focusing on your breath, and body sensations, or simply being aware of your surroundings.

2. Loving-Kindness Meditation: Also known as Metta Meditation, it involves cultivating feelings of love, kindness, and compassion towards oneself and others. You can repeat positive affirmations or visualize sending loving energy to yourself, loved ones, and even strangers.

3. Transcendental Meditation (TM): TM is a technique where you silently repeat a mantra, which is a specific word, sound, or phrase, to help quiet the mind and access a state of deep relaxation and inner calm. It’s more effective if it’s true and personal.

   • I am at peace.

4. Guided Visualization: This type of meditation involves creating vivid mental images to evoke relaxation, improve focus, or manifest specific goals. You can listen to recorded visualizations or follow a guided meditation that takes you through a peaceful scene or imaginary journey.

5. Loving-Kindness Meditation: This practice involves cultivating feelings of love, kindness, and compassion towards oneself and others. It typically includes silently repeating phrases like “May I be happy, may I be healthy, may I live with ease” while extending those wishes to others.

Remember, there are numerous meditation techniques available, and it’s best to explore different styles to find the one that resonates with you and aligns with your goals.

Why meditate you ask? Well, there are many benefits:

1. Self-Awareness
2. Increased Insight
3. Aligns values and self
4. Stress reduction
5. Emotional Well-being

Be still and visualize a river….. slow, calm, and gentle. Imagine meditation as a gentle river that carries you into a state of profound presence and inner calm.

Flow and meditation share a profound connection on the path of spiritual growth. Both practices invite you to surrender to the present moment, immersing yourself fully in the experience at hand. As you enter the flow state through meditation, time dissolves, and a sense of unity and interconnectedness emerges. The combination of flow and meditation can lead to a heightened spiritual awareness, a deeper connection to the universe, and a profound sense of purpose. Be patient with yourself and observe your breath.

May your meditation practice lead you to peace and joy. Embrace the flow of stillness and let the magic of meditation illuminate your path!

Sincerely yours,

REFERENCES

Peterson, C. (2006). A Primer in positive psychology. Oxford University Press.

Slade, M. (2010). Mental illness and well-being: the central importance of positive psychology and recovery approaches. BMC health services research, 10(1), 1-14.

Unleash and Unwind

The series is winding down. Today, we’re diving into the world of dance. A pure state of joy and flow is truly possible if you know how to just let go!

Find your flow on the dance floor!

We’ve all caught ourselves in a moment where we were fully immersed in activity…. whether it’s painting, gaming, or reading…. and time just seemed to fly by. Well, friend, that is what positive psychologists call “flow”.

Flow is being completely focused, immersed, and absorbed by what you’re doing (Mehta, 2018).

In a previous post, we discussed how to use paint to achieve a “flow” state. Another activity that can be used as a tool to achieve flow is dancing. Whether you’re doing the Cha Cha Slide or you’re in a dance exercise class, you’re moving and grooving, possibly tapping into your inner flow.

If you’re like me and you love dance exercise, a good workout and a fun beat may be what you need to “chill”. For me, it started with Zumba. I fell in love with the energy, movement, and freedom. It was great for fitness because I enjoyed it so much that I never noticed how long or hard we worked out. When I learned to relax and stop thinking about everything happening after class, the moves just flowed. According to Hefferon and Ollis (2007), optimal performance can be reached when the psychological state of flow is reached. The mind and body ‘just click’ (Hefferon and Ollis, 2007). There are plenty of ways to start if you have no idea how!

Line Dance at the next family get-together. At the next party, work up the nerve and get on the dance floor! Click with some random strangers or connect in a new way with your kids, family, or friends. Enjoy your life.

When my son was a toddler, we used to have dance parties. I would dim the lights, blast some EDM/dance music, and we would just enjoy jumping around and laughing. I confess, I no longer do this. During those times, however, I never felt freer. I don’t know why we stopped. I think a good lesson to teach and be an example of is you’re never too old to LET GO!

Find music and choreography you are comfortable with. Flow is increased in intensity and frequency when the dancer vibes with the music and movement (Hefferon and Ollis, 2007).

There are many benefits of the “flow” state. Dancers experience enjoyment, confidence in skill and ability, and increased focus and concentration (Hefferon and Ollis, 2007).

When was the last time you did something that combined flow and dance? Do it alone or with your kids… blast some music and rock out! Another option is to choose classical or solo piano to listen to, dance, and get lost in.

1. WARM UP.
2. DANCE.
3. REFLECT & REJOICE!

Dance is a great tool that allows us to express joy, release stress, and find a sense of flow. It doesn’t matter what you do, have fun and get to moving!

Much love,

REFERENCES

Hefferon, K. M., & Ollis, S. (2006). ‘Just clicks’: an interpretive phenomenological analysis of professional dancers’ experience of flow. Research in Dance Education, 7(2), 141-159.

Mehta, A. (2018). Flow and dance/movement therapy: theoretical links. International Journal of Research in Social Sciences and Humanities, 8(3), 123-127.

Peterson, C. (2006). A Primer in positive psychology. Oxford University Press.

Nurturing Growth, Cultivating Dreams

Welcome back fam! Today, we’re getting into the importance of goal setting in achieving personal growth and success. We’ll use the metaphor of gardening to explain the process of setting and nurturing goals. We’ll continue discussing flow and the important role it plays in goal attainment. I provided a fun goal-setting activity to help you set and track your goals effectively. So let’s dive into the art of blooming!

Just like a garden, we thrive in environments that meet our needs. We grow when we set higher standards for ourselves, …..personal expectations. GOALS.

Goals give us guidance, direction, and motivation (Whitehead et al., 2020). In a world of chaos and distractions, goals keep us grounded to our intentions. They give us something to strive for.

My father is a gardener. He’s done it his whole life and so has his father. Picture yourself with a shovel and a pack of seeds. Your goals are the seeds you decide to plant. Plants need love, attention, and time.

Where do you want to see change? In your career, hobbies, health, and self-development? CHOOSE YOUR SEEDS.<<<<<<

Fight for clarity. Vision requires clarity. Why is it important. Be SMART. Make sure your goals are specific, measurable, achievable, relevant, and time-bound (Latham, 2020). BE INTENTIONAL. <<<<<<<

LOVE. ATTENTION. TIME. A plant is a living thing that has basic needs similar to ours. What’s the point of a goal if it is not inspired by passion? How will it survive without you attending to it? How will you see change without investing time and waiting patiently? LOVE. ATTENTION. TIME.

Goals and gardens take time. Be patient. Every flower will not grow alike. Just so, you are on your own unique journey, when and how you bloom will be according to your time. Time. In the words of the great Robert Jordan, “The wheel weaves as the wheel wills.” Stay the course. Be steadfast. Reaching your goals requires patience, persistence, determination, and resilience (Whitehead, 2020). Embrace setbacks and challenges as opportunities for learning and growth. Stay committed to your goals, and if you encounter obstacles, find alternative paths or adjust your strategies while staying true to your vision. BE PERSISTENT.

FLOW

Flow is a state of absolute focus and immersion as an activity is enjoyed (Peterson, 2006). Set goals that may challenge you. Take part in activities you’re good at as well as activities that will require you to learn new skills. Seek out activities that you enjoy and can meet your goals simultaneously. Yes, it’s possible. Don’t just read about it, try to experience flow. With renewed energy and mental clarity, you will better be able to pursue your goals.

A vision board is a visual illustration of goals and dreams you have.

Let’s think of goals as seeds we plant and nurture, just like a garden. Creating a vision board is like tending to those seeds—it helps us clearly see our goals and makes the journey toward achieving them even better. A vision board acts as a visual representation of our aspirations, providing clarity and focus.

To reach a state of flow through a vision board, we need to engage in a creative and immersive process. By carefully selecting words, phrases, colors, and images that resonate with our desires and ambitions, we tap into our inner creativity and ignite our passion. As we curate the board, arranging and pasting elements, we become fully absorbed in the activity, achieving a state of flow. The process of envisioning our goals and creating a tangible representation of them on the board aligns our thoughts, emotions, and actions, allowing us to channel our energy into pursuing those goals with a heightened sense of purpose and motivation.

Creating a vision board is a straightforward process that encourages artistic expression and personalization. Here are some basic instructions to get started:

1. Set aside time: Dedicate a specific time and space for creating your vision board. Find a quiet and comfortable environment where you can focus without distractions.
2. Gather materials: Collect magazines, newspapers, or printed images, along with scissors, glue or tape, markers or pens, and a poster or cardstock to serve as the base for your board.
3. Reflect on your goals: Take a moment to reflect on the areas of your life where you want to see change or growth. Consider your aspirations for your career, hobbies, health, relationships, and self-development.
4. Select and arrange visuals: Start flipping through the magazines or printed materials and cut out words, phrases, and images that resonate with your goals. Arrange them on the poster or cardstock in a way that feels visually appealing and meaningful to you.
5. Add personal touches: Use markers or pens to write affirmations, quotes, or personal reflections on the board. Incorporate colors that inspire and motivate you.
6. Display and revisit: Once you have finished creating your vision board, place it in a prominent location where you can see it every day. Take a few moments each day to connect with the visuals and reaffirm your commitment to your goals.

In conclusion, like a garden that requires love, attention, and time to flourish, our goals demand the same level of care and dedication. By creating a vision board, we clarify our aspirations and strengthen our connection to them. As we regularly revisit and update our vision boards, we remind ourselves of the importance of nurturing our goals. Celebrating milestones along the way allows us to acknowledge our progress and maintain a positive mindset. With love, attention, and time invested in our goals, we empower ourselves to embrace the journey and unlock our full potential for personal growth and success.

It’s super easy. Combine words to make a phrase, use colors you vibe with, and paste positive quotes on a small poster or cardstock. Personally, I love using magazine clippings for words and pictures. It’s all a matter of artistic expression. Maybe it’s a puzzle peace to others, but for you it’s a beacon of hope.

You’ve done it right if you look at it and feel a renewed sense of purpose and motivation.

Disclaimer: Just like sushi is not for everybody, art therapy may not be your thing. However, give it a try and see how it works out.

Remember, like a garden needs LOVE, ATTENTION, AND TIME, your goals require frequent revision, updating, and celebrating. It’s not supposed to be a burden, but a boost!

Join me again soon as we learn about the power of positive affirmations. Until then, keep those goals growing!

Be well!

This blog post was written with the assistance of AI.

REFERENCES

OpenAI. (2021). ChatGPT [Computer software]. Retrieved from https://openai.com/

Latham, G. (2020). Goal setting: A five-step approach to behavior change. In Organizational collaboration (pp. 10-20). Routledge.

Peterson, C. (2006). A Primer in positive psychology. Oxford University Press.

Whitehead, L., Glass, C. C., Abel, S. L., Sharp, K., & Coppell, K. J. (2020). Exploring the role of goal setting in weight loss for adults recently diagnosed with pre-diabetes. BMC nursing, 19(1), 1-7.

Unleashing Your Creative Potential

Hello dear reader! Thank you for returning and continuing your journey with me! Today, we will explore the concept of FLOW .

FLOW

Specifically, we will delve into the world of painting as an illustrative activity to showcase the state of flow and discuss how engaging in art can foster a sense of complete absorption, focus, and enjoyment. So let’s dive in and discover how you can tap into your creative flow!

Flow, as defined by psychologist Mihaly Csikszentmihalyi, is a state in which individuals become so deeply involved in an activity that everything else fades away (Csikszentmihalyi et al., 2005). It’s a state of complete immersion, where time seems to fly by and the experience itself becomes incredibly enjoyable (Peterson, 2006). When you enter the flow state, you are driven by the sheer pleasure of the activity, willing to invest great effort and even endure challenges for the sake of doing it.

Engaging in artistic pursuits, such as painting, offers a fantastic opportunity to experience flow and tap into their innate creativity (Csikszentmihalyi et al., 2005). When you pick up a paintbrush and immerse yourself in the act of painting, you enter a world where self-expression and exploration collide.

Painting allows you to create something unique and separate yourself from others. It’s an act of differentiation, where you can express your individuality and showcase your perspective. As you develop your skills and overcome artistic challenges, you’ll witness your self-confidence grow, leaving you in awe of your own capabilities.

Moreover, painting provides a medium for integrating with the world around you. Through art, you can connect with people, ideas, and entities beyond yourself. Whether it’s sharing your artwork with others or drawing inspiration from different sources, painting opens doors to new perspectives and enriches your creative journey.

Now, let’s discuss how you can experience flow through painting and other creative outlets. Here are some tips and techniques to help you tap into your creative potential and enter the state of flow:

Set Clear Goals! Before you start, making a goal will provide you with a sense of direction and guide you through the creative process. It’s not a square to block creativity, ….. more like a circle.

IMMERSION IS KEY (Csikszentmihalyi et al., 2005)!! Once you make a goal, immerse yourself in your work. Find a quiet space and time for your artistic practice, free from distractions. Let go of everything going on around you. It may take a moment, but be patient with yourself.

STAY PRESENT. Focus. Concentrate. Pay attention to the feel of the brush in your hand, the vibrancy or darkness of the color you chose, and even how hard or soft you press the brush on the canvas (or paper). Your connection with the creative process deepens into FLOW as you let the peace of the moment wash over you.

LET JOY FLOW. Art is not about perfection or the end product. It’s about the journey. The goal of the activity is not to be Picasso, but to relax, express, and enjoy the moment. In time, your artwork will improve, but more importantly, so will your ability to let go and enjoy your overall well-being (Csikszentmihalyi et al., 2005).

FLOW may be the key that unlocks your creative In conclusion, painting and other creative outlets provide a gateway to experiencing the state of flow and unlocking your creative potential. Now, get your paint, brush, and take a break.

RELAX.

TAKE A DEEP BREATH.

DIVE IN.

Stay tuned for the next episode of our blog series, where we will explore practical techniques for incorporating positive psychology principles into your daily life. Until then, keep pursuing goals, glowing, and growing!

Be good to yourself.

REFERENCES

Csikszentmihalyi, M., Abuhamdeh, S., & Nakamura, J. (2005). Flow. Handbook of competence and motivation, 598-608.

Peterson, C. (2006). A Primer in positive psychology. Oxford University Press.