CourtSchurmanGO.com 2025-06-25

Discovering My Big Why While Exploring Local Parks

In my last post, I mentioned starting a project dubbed “Active Ajax Tuesdays.” The goal is to explore 52 different outdoor venues with Ajax this year. I’ve renamed it to “Active Ajax Adventures.” Triple A is easier to remember. I promised myself I would not focus all of my next 52 posts on my weekly excursions. But I will use my project as a metaphor for getting unstuck and then share any discoveries. This brings me to today’s post on discovering my Big Why.

We visited six Little Free Libraries in our neighborhood. "Take a book, return a book" is the organization's slogan. — We visited six Little Free Libraries in our neighborhood. “Take a book, return a book” is the organization’s slogan.

Walks with Ajax

As background, over the past seven years, I figure I’ve walked my dog roughly 8,000 times (he’s 7.5 years old, so 3 times a day, 365 days a year, give-or-take for inclement weather, illness, or travel). If you repeat the same walk, it’s enough to drive anyone bonkers. For variety, we venture to the public library or nearest grocery store. And I’ve explored enough places in our neighborhood to know where all the Little Free Libraries, holiday displays, and active water fountains are. But I’m ready for the change this project will bring.

Seven Library Loop

On a cool, overcast Tuesday morning, Ajax and I headed out for what I call the “Seven Library Loop.” You won’t find it referenced anywhere. It’s a product of my own creation. It takes us past the Lake City Library in north Seattle and meanders past six community Little Free Library boxes. For this walk, we headed farther south than usual, through a neighborhood I rarely visit.

Our first Active Ajax Adventure of the year took us through Virgil Flaim Park, a local park where I used to take my daughter as a toddler.

One of the parks we passed is Virgil Flaim Park. It boasts a playground and “skate spot” for skateboard enthusiasts. We meandered south toward Lake City Way and detoured down into the wooded ravine west of the heavily trafficked road so Ajax could get a drink of water.

On our first ramble, the best find that sparked joy was a handmade ladder leaning up against a marvelous big tree. I smiled as I remembered playing games outside as a child. Spud, Capture the Flag, Sardines, Flashlight Tag, tree climbing, and Red Rover were summer evening favorites growing up north of Milwaukee, Wisconsin.

A hand-hewn ladder leaning up against an enormous moss-covered, climbable tree near Lake City Way.

Boeing Creek and Shoreview Parks

Our second ramble took us northwest to Shoreline’s Boeing Creek and Shoreview Parks. We had overcast, drizzly mornings for both urban walks, but that didn’t stop us. Hidden Lake is currently bone-dry except for a creek running through the middle. I vaguely recalled that the last time we visited in late summer, I had seen a community announcement about the lake being dredged in the future.

Hidden Lake is currently being dredged. One of the reasons I've enjoyed going to Shoreview Park is to see waterfowl on the small lake. Now that I know it is no longer there, I will put Boeing Park on my list for 2024 to see what the end of the restoration project looks like. — Hidden Lake is currently being dredged. One of the reasons I’ve enjoyed going to Shoreview Park is to see waterfowl on the small lake. Now that I know it is no longer there, I will put Boeing Park on my list for 2024 to see what the end of the restoration project looks like.

I had a second surprise. Ajax headed up a steep bank while I chose to traverse the stream bank. All of a sudden my left foot slipped and I landed in the icy January flow. Fortunately, this is not Alaska! As long as I kept moving, I was at no risk of problems other than a squishy shoe. I did, however, pay more attention to my footing for the rest of our trip. For future rambles, I will take note: If Ajax is wary, choose a different route.

Documenting mishaps only takes a quick snap of the cell phone. A picture is worth a thousand words; this one of my drenched left shoe will always put me back in Boeing Creek having missed one of the stepping stones!

Find Your Big Why: Ask Five Why’s

The biggest takeaway was the question: “Why would anyone else care about this?” It doesn’t matter what anyone else thinks about your goal, as long as it ENERGIZES YOU, whatever your reasons may be. You are not setting intentions to please anyone other than yourself. I’ve spent most of my adult life worrying about what other people think. No more. This is a project for me and Ajax alone. But if what I learn can help others, awesome. It does bring up the question, however: “Why THIS project, now?”

Repeat Why Five Times

Enter the Five Why’s. As you reflect on your intentions, ask yourself, five times: WHY am I willing to devote the time, energy, money, and resources to do this thing?

Using the Active Ajax Adventures project as an example, my first answer was that I need some sort of long-term project to look forward to. Right now, my volunteer activities have pretty much disappeared, my daughter has left for college, my company is in transition, and I’m between big writing projects, lacking climbing partners, and facing mid-life. Seems like a great time to jump-start things.

My little adventurer in Boeing Creek Park. His big why is easy to identify: for the for the pee-mail pupdates, of course! — My little adventurer in Boeing Creek Park. His big why is easy to identify: for the pee-mail pupdates, of course!

Why does having a long-term project matter? Through it, I hope to discover some new things about myself, have creative adventures with my dog, enjoy nature, and explore my community.

Why do those things matter? Because they are part of my values. I feel alive and energized when I’m learning new things and connecting with nature.

Why is it important to feel energized? Because the alternative is numbing out or missing out.

My Big Why

And finally, I asked myself: why is it important not to miss out? The past is behind me and I cannot control the future, but I can take charge of what I do today. If I squander now, I’m wasting my one and only precious life. So, ultimately, this project is my way to explore mindfulness, learn to be more fully present, and experience joy in tiny moments.

Having recognized that the AAA project not only fits with my long-term values and provides me with a teachable tool for the year, I am even more committed to following through than when I dreamed up the idea less than a week ago. You can use the tool to get leverage on yourself in whatever project or goal you are currently undertaking.

A sign at Boeing Creek Park spoke to me. As parks and cityscapes change, so, too, is my inner landscape. Embrace change. Where can you use the Five Whys to your advantage?

As always, I welcome your questions, insights, or comments. Feel free to share the results of your exploring the Five Whys so we can all learn and grow.

How to Set Intentions for 2023

It’s a brand new year, a time when people often make resolutions. Not me. I set intentions. Remember an earlier blog post (May 2022) on reframing our self-talk? To me, intention, defined as an aim or plan, has a more positive connotation than resolution, defined as “to settle or find a solution to.” I want to surround myself with positive people and positive words. I am also replacing “I must,” “I should,” and “I will” with “I want” and “I choose.” Let’s explore how you might set intentions for 2023.

"Moments" is my keyword for 2023. That single word reminds me of what I want to commit to in 2023. I set intentions to be more present and to pay attention to tiny moments of joy, such as the spectacular sunrise on 1/2/23. — “Moments” is my keyword for 2023. That single word reminds me of what I want to commit to in 2023. I set intentions to be more present and to pay attention to tiny moments of joy, such as the spectacular sunrise on 1/2/23.

Move Toward Instead of Away From

James Clear, author of Atomic Habits, writes about moving toward something instead of away. Which are you? I confess: when people ask me what I want, I often say, “I don’t know, but I know what I don’t want.” Sound familiar?

This year, I have determined six things I want to do more of:

Appreciate beauty
Connect deeply
Move frequently
Create abundantly
Improve lovingly
Challenge gently

I can hear you now, probably referring to my post from last January. “But Court, those aren’t SMART goals. Where’s the Specificity? Metrics? Actions? Realism? Time-stamp?” Right. But I never called these GOALS.

When you feel like you're about to go under, jot down some of your favorite moments. This form of gratitude can give you a moment of peace and help you reframe your reality. How can you get more joyful moments into your days? — When you feel like you’re about to go under, jot down some of your favorite moments. This form of gratitude can give you a few moments of peace and help you reframe your reality. How can you get more joyful moments into your days?

Set Intentions Using Values

Think of INTENTIONS as values or principles that steer you through life. They are as much a part of us as sleeping, eating, exercising, and breathing. If you can remember what matters most to you at the foundational level, you can use those values to help you make decisions about what to include in your day. Once you know what you value, seek to include more.

The sixth intention, challenge gently, stretches me outside of my comfort zone. I remember the first time I went into Lake Washington on New Year’s Day for the annual Polar Bear Plunge. It was a challenge. Now it’s just a quirky, fun tradition, something I look forward to every January first. I trust that things I currently perceive as stretches will become more familiar and common with practice.

I start my year with my first set intention: taking the Polar Bear Plunge at Matthews Beach. This year the air and water temperature matched: 46 F. Thank goodness for hot tubs!

Active Ajax Adventures

My six intentions have culminated in a fun “moving toward” challenge. I call it “Active Ajax Adventures.” (AAA for short. I love my shorthanded acronyms!) These will look similar to Julia Cameron’s Artist Dates, only done with my dog. My chosen day is Tuesday, rain or shine. I will do something active with Ajax. This could be a hike in the mountains or a park. It could be “sniffer” training, or nose work, which he loves. We can do something shorter like visit an off-leash dog park. Or we can find new neighborhoods to explore on our walks. Something new and different every week. For us both. And something I look forward to. No dread.

Ajax on Tiger Mountain Trail New Year's Eve morning 2022. He absolutely loves hiking with me and I love giving him adventures. The "Active Ajax" idea came to me on our 8-mile hike and seems like a wonderful challenge for 2023. — Ajax on Tiger Mountain Trail New Year’s Eve morning 2022. He absolutely loves hiking with me and I love giving him adventures. The “Active Ajax” idea came to me on our 8-mile hike and seems like a wonderful challenge for 2023.

Combining Intentions

What is exciting about this project is it creatively combines all six intentions. By documenting our outings on camera, I will pay more attention to my surroundings (appreciate beauty) while also connecting with my dog. “Active Ajax” means (bonus!) I will be active, too. The “create abundantly” part will play into my choice of location and how I document our adventures. “Improve lovingly” means improving my mood, well-being, self-definition, and exploration of our region. Wins all around!

I’ve even given myself permission to shift by a few days if the weather doesn’t cooperate. If one of us is sick, or if I find myself over-committed on a Tuesday, perhaps Wednesday or Thursday will work better. The intention is to have 52 unique adventures with Ajax in 2023.

Appreciating beauty is one of my set intentions. Mossy logs covered in fungus on Tiger Mountain Trail, 12/31/22.

Set Intentions: Try This

Several weeks ago I wrote about using journaling to find your strengths, values, and priorities. If you have that list handy, pull it out. Now, from your list, choose three to six values that you want to focus on in the coming months. Reflect on those values on a few walks. See if some creative idea comes to you that merges all of them together like the Active Ajax example.

If not, that’s totally fine; think of how you can set an intention to get more of that value in your life. Instead of “lose twenty pounds” can you choose a “moving toward” goal like “play pickleball weekly with a friend” or “set a step minimum with a reward for succeeding”? The more playful, the better. And announcing your intention to someone who acts as an accountability partner also helps. I have all of my readers to hold me accountable!

Just one look at my beaming face when I'm out in nature is enough to solidify my commitment to Ajax. We both love it; I'm the one who makes it happen. So I'm setting intentions to document our adventures and share what we learn on this "intention" quest. — Just one look at my beaming face when I’m out in nature is enough to solidify my commitment to Ajax. We both love it; I’m the one who makes it happen. So I’m setting intentions to document our adventures and share what we learn on this “intention” quest.

If you have an unusual intention for 2023 or would like suggestions for how to make it more likely that you will follow through, share them in the comments section below. I love to hear from my readers and respond to each credible post.

How to Make Over Your Kitchen

Release Stress: How to Use Breathwork Techniques

Congratulations, you made it through the holidays. Perhaps you’re feeling a little overwhelmed with your recent choices. Ready to move forward? Pull out your Traffic Lights list of “green, yellow, and red-light” foods. Now is the perfect time to create a plan to make over your kitchen.

That includes getting rid of the four containers of mint chocolate chip ice cream you forgot you had stashed for emergencies. The fruitcake your aunt brought over and left behind. Bags of chips you bought on sale. Holiday leftovers well-meaning guests insisted you keep. If they’re on your “red-light” list, it’s time to say goodbye.

When you make over your kitchen, recognize that different members of your family may have different nutrition needs. Try to create a space where everyone will feel safe and supported.

Make Over Your Kitchen: Get Started

The first step to getting a handle on your kitchen is to choose a small area to start with, especially if you get easily overwhelmed. Since we’re talking about edibles rather than dishes and cutlery, perhaps a good place to start is the pantry. The freezer. The refrigerator. The Lazy Susan. A shelf.

Whatever you choose to overhaul, pull everything out of the designated space. Everything. Scrub the area to signal to yourself that you’re starting over. Then go through every item and keep what supports you. Toss what does not.

Although Sourdough bread is on my personal red-light list, I no longer crave anything with gluten. Therefore, I can have bread in the house for my daughter for special occasions, without being concerned about having any.

What to Look For

Sometimes looking at a pile of stuff feels overwhelming. Next week, what if you need something you just got rid of? The following suggestions are things you’ll be better off without:

Foods Past Their Expiration Dates

The first time I got my daughter to help me, she found foods that had expired five or six years earlier. Ewwww. Food labels have expiration dates for a reason; you don’t want your food to make you sick. Toss them out.

Holidays are a unique time of indulgence and overeating, but you CAN make healthy choices again.

Junk Food

We all have different definitions of what is green, yellow, or red-light food, but the following foods have no place in a healthy kitchen. The more food has been processed, the fewer nutrients it has. Remember that anything you have in your house is going to get eaten by you or a loved one unless you give it away or throw it out. These include:

Chips and Crackers
Candy and Chocolate
Sweetened drinks, including any with artificial sweeteners
Alcohol and mixers
Instant foods
Processed fats
Frozen dinners

Manufacturer Labels

Become a savvy consumer. Learn how to read food labels. If any of your remaining foods contain high fructose corn syrup, any form of sugar, hydrogenated oil, fractioned oil, or preservatives you cannot pronounce as one of the first three ingredients, get rid of it. If any foods in your “toss” bag are still edible and have any redeeming nutritional value, consider donating them to a local food pantry.

A place for everything, and everything in its place. Right before Christmas, I spent four hours doing a purge on my own pantry to support us through the holidays.

Red-Light Items

Anything that leaves you feeling sick, powerless, or craving more has no business in your kitchen. This gets tricky if you have multiple members of your household who can all eat different things. If it helps, add a label for who gets what, then stick to it, so you can be sure you’re not digging into that bag of chips at oh-dark-thirty when you know it will give you heartburn in a few hours.

Make Over Your Kitchen: How to Restock

Now that you have cleared your shelves, what can you eat? It’s time to make a list. Write down the foods from your “Green-light” list.

See if you can plan three meals’ worth first — one day — so you don’t panic.

Skewers are yummy any time of year. Such a meal allows participants to choose exactly what they want on their plate.

Next, Precision Nutrition recommends that you start by choosing any three foods from the following categories and add them to your list – fresh or frozen doesn’t matter at this point:

Vegetables
Fruits
Lean proteins
Nuts/seeds
Whole grains (oats, quinoa, wild rice, brown rice, sprouted grain bread, amaranth, etc.)

Additional Guidelines

Keep the ingredients real. Choose whole foods over processed (an apple beats apple juice or packaged applesauce any day). Single-ingredient foods when possible. The fewer ingredients the better.

Add seasonal, organic, and local food items.

Avoid foods with “health benefits” labels like “fat-free”, “low-fat,” and “good for you.” An apple doesn’t need any such artificial labels.

Gluten-free cauliflower crust pizza with peppers and chicken. All ingredients I can safely eat. Yum!

Where to Go From Here

Once you have completely restocked your kitchen with good choices, you have a few remaining responsibilities:

Enjoy the choices you’ve made
Be vigilant about shopping – don’t go grocery shopping when you are “hangry” as those foods you just tossed out might sneak back into your shopping cart
Explore new recipes, flavors, and combinations by befriending the spice drawer
Cut, dice, chop, and prepare fruits and vegetables so they truly are “ready to eat.” There’s nothing worse than setting a good intention and finding out your crisper has become a rotter.

When you bring new foods into your clean space, have a plan for using them so you don't waste any. Here are the salsa ingredients for the fermenting fan in our home. — When you bring new foods into your clean space, have a plan for using them so you don’t waste any. Here are the salsa ingredients for the fermenting fan in our home.

And remember, every day you have new choices to make. By shaping your environment — not bringing trigger foods into the car, purse, gym bag or kitchen — you help yourself make healthier choices the next time you’re hungry.

Do you have any post-holiday tips for readers? Consider commenting below. We love hearing from our readers!

How to Journal to Determine What You Want

At the end of each year, many of us reflect on what went well and what we wish the coming year would look like. But what if we feel stuck and struggle to identify what exactly we truly desire? The journaling exercises below may help you determine what you want.

To determine what you want, think about what you are good at. A Whooper Swan in Monroe, January 2022.

Determine What You Want: Your Strengths

One place to begin is to reflect on what your skills and strengths are. This includes the realm of work and your personality traits. Precision Nutrition offers a free “Learning Skills” assessment to help you understand how you learn. For a hundred years, the Johnson O’Connor Research Foundation has offered aptitude testing. They match you with the kind of work that capitalizes on your innate abilities.

You might also access the online Strengths Finder Assessment. It is based loosely on Tom Rath’s book, Strengths Finder 2.0. Write down skills and abilities others have mentioned in work evaluations. Include skills you use in hobbies, especially anything that causes you to lose track of time.

One of my favorite responsibilities at the Woodland Park Zoo was handing out browse to guests for the Giraffe Encounter. Not only did I get to learn more about these wonderful animals from the keepers, but I also got to be part of the visitors' joyful experience. — One of my favorite responsibilities at the Woodland Park Zoo was handing out browse to guests for the Giraffe Encounter. Not only did I get to learn more about these wonderful animals from the keepers, but I also got to be part of the visitors’ joyful experience.

Prioritize Your Skills

After you have compiled a list of 12-15 strengths, prioritize them so that you can see which ones you MOST want to use during a day’s work and which ones you could get by without. I always look for ways to include writing and editing in whatever I do, whether that means taking notes as my critique group’s secretary, sending my clients summaries of our Zoom conversations, or developing weekly blog posts. I seldom use my auditory or musical abilities in work, but I do love to play the piano.

As for weaknesses, I avoid technology unless I see the end benefit of working through frustration toward mastery. Back in August, 2021 I shared my seven-year journey to starting this blog. If you perform a job where your daily tasks never get easier or leave you constantly frustrated, you won’t last in that job for long. Look at your top five strengths and list some roles, positions, or jobs that might use them. Remember, you’re not in the “editing” phase yet. You’re simply letting your creative self play.

One thing that is important to me is the natural beauty of and access to the alpine wilderness. While I grew up in Milwaukee, WI, I would not live there again as I cherish the mountains of Washington state.

Identify What You Love

The next journaling exercise is to jot down all the things you currently love to do. Your list may include “skiing,” “cooking,” “traveling,” or “getting compliments.” It could include things you are naturally good at, such as taking photographs, working with animals, or sorting and organizing.

Include things you loved as a child, teen, and young adult. If your favorite class in high school was anthropology, reflect on what intrigued you most. Was it the subject matter, the teacher, the particular book, or something else? If you felt tremendous curiosity about penguins as a kid, why? Did you ever want to be a teacher, lawyer, or doctor? What in those early thoughts still resonates with you? The more you play with this, the more you tap into your creative, artistic, and dreaming side that knows no bounds.

Mountains near Moab, UT. If you know that you want to travel, yet you find yourself in a job where you can't take time off to do so, you're not going to be happy. — Mountains near Moab, UT. If you know that you want to travel, yet you accept a job where you can’t take time off to do so, you’re not going to be happy.

Determine What You Want: Top Priorities

The third journaling exercise is more challenging. It requires examining your values and roles and determining what is most important to you in your life. These change with time. A free online resource that might help is available at Personal Values. Five of my top values came back as Health, Creativity, Acceptance, Curiosity, and Independence. When I examine my current work situation as a holistic wellness coach and author, all five of those personal values are implemented. A good match!

As you evaluate your personal values against your current job, how many fit? If there are any that are not being utilized or satisfied, you might be able to satisfy them outside of your job. You could modify your job to include what’s missing. Or you can look for work or volunteer opportunities that might satisfy more of them.

Two other top values were Family and Community. Engaging in my daughter's high school graduation was something I wouldn't have missed for anything. — Two other top values were Family and Community. Engaging in my daughter’s high school graduation was something I wouldn’t have missed for anything.

Plan Your Next Steps

Precision Nutrition’s worksheet, “From goals to actions,” may help you organize the information you’ve identified above so you can move forward in the new year. If you determine that you are in the right job but you need more personal time, ask for it. Perhaps you realize some of your strengths are being underutilized or not recognized or valued at your job. Can you find a way to bring them up so that you can use them?

Finally, if your values don’t match those of your company, or your company doesn’t value what you have to offer, it may be time to look for another job. One that uses your strengths, allows you time and freedom to do some of what you love, and matches your values and priorities.

May the coming year be the one that allows you to change your work situation so that you feel fulfilled, valued, and honored as the unique individual you are!

Release Stress: How to Use Breathwork Techniques

This week I have struggled to find my focus. Whenever that happens, I return to something very basic. Something most of us never think about it. In addition to increasing your movement during the winter months, consider exploring breathwork to release stress. Below are a few breathing techniques to try this holiday season. Consider it a new tool in your toolkit, one that is completely free and accessible to anyone.

Whenever you feel like you’ve “flipped” and need to recenter yourself, focus on your breath. Where do you feel the air coming in? Into your chest or your abdomen? Is your breathing shallow and fast, or slow and deep? Breathwork helps if you are climbing a vertical wall and your heels start to bounce up and down (a sensation known as “sewing machine leg”). But it can also help if you see red, such as when a driver swerves too close. Or when some nincompoop with fifty grocery items is in the express-only line in front of you.

Breathwork is as important as restorative sleep and good nutrition. Shown are the ingredients for fermented salsa in holiday colors.

Release Stress with Box Breathing

This stress-relieving breathing technique is taught to US Navy SEALS and is great for reducing anxiety or helping regain your center. Take a deep, slow breath in for a count of four. Hold your breath in for four counts. Then let it out to a count of four, and finally hold it out for four counts.

It’s also known as 4*4 breathing. If you were to draw it, it would resemble a box (or square). Simple! 4 counts in, hold 4, 4 counts out, hold 4. Times four. I use this at night when I need to get my mind off my to-do list and place it on something mundane and calming.

Ajax and a snow dog I built during our most recent snowfall on December 3. Playing in the snow and hiking are two activities that help me release stress.

According to Healthline, “The slow holding of breath allows CO₂ to build up in the blood. Increased blood CO₂ enhances the cardio-inhibitory response of the vagus nerve when you exhale and stimulates your parasympathetic (rest and digest) system. This produces a calm and relaxed feeling in the mind and body.”

In other words, rapid shallow breathing (aka hyperventilating) is something you do when you’re in fight-or-flight about to fend for your life, but long, slow, deep breaths are a sign that there is no tiger in the room. Try it and see how it works for you.

Sipping Breath

This is another stress-relieving breathing technique that involves deep slow breathing as though you are inhaling through a straw, holding it for several seconds, and then slowly exhaling through pursed lips. The title link has a 7-minute meditation video to follow to experience it for yourself. If watching a minute video set to mellow, soothing music makes you too anxious (or you’re so tired it might put you to sleep!), you may advance the video to minute 4.

Winnie and his "Hunny" jar, our mid-day creation from December 3, 2022. — Winnie and his “Hunny” jar, our mid-day creation from December 3, 2022.

Balloon Breath

Balloon breathing is a popular one to teach young children to get them to calm down and be centered. Place your hands on top of your head. Inhale deeply as though you are about to blow up a balloon, and raise your arms over your head as the lungs inflate fully. Having the hands overhead appears to let more air into the lungs, especially if you have been sitting at a desk or screen all day.

As you slowly exhale, bring your hands back to your head. Repeat three more times. On the last breath exhale with pursed lips to make as silly a sound as you can. Who wouldn’t feel more relaxed after acting like a kid?

Snowfall February 12-15 in 2021 was abundant. This igloo took three of us a good four hours to make but left us with great family memories.

Release Stress through Fascia Breathing

If you are interested in doing a deep dive into the importance of breathwork for your tissue health and workouts, Human Garage has a 28-Day Life Reset available for free on YouTube. When I do fascial work, I take three breaths in and out through the mouth and three breaths in and out through the nose. It feels especially helpful on torso rotation to release the tension in my lower back, or a modified pigeon to release my hips. Try it yourself and feel the difference between where the breath goes and what parts of your body reap the benefits.

The tallest snow creation we've ever made. For reference, I'm 5'6" and this guy, built on February 13, 2021, was a good eight feet tall. — The tallest snow creation we’ve ever made. For reference, I’m 5’6″ and this guy, built on February 13, 2021, was a good eight feet tall.

Candle Breath

Until doing some research earlier today, I was unaware that this was actually a name for a breathing technique. It is as you might expect: take a deep breath in, and then pretend you’re blowing out the candles on a cake. This is a great one for parents with toddlers and grade-school kids, but who’s to say kids are the only ones who can enjoy it?

Release Stress by Creating Your Own

As you explore different breathing techniques, you may notice yourself creating your own version. When I’m having trouble sleeping, I play with each of the, sometimes even combining them into something new. I recently tried a sipping breath (slow straw) with balloon breath (to the point that I think my lungs are full, then I sip in a little more which seems to help the body relax even more) and then exhale slowly, imagining a single candle in front of me in a dark room. I visualize it dancing in the flow of air until it stills, as I hold the air out. It helps to have a specific calming image in mind to shut off my worried brain.

One of our more whimsical snow creations, a Minion, was a popular one among the neighborhood dog walkers.

As always if you find these techniques helpful or you have other breathwork you care to share, please post comments in the box below. I love hearing from readers and will respond to each legitimate post.