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I will try at least one informal practice every day for a few minutes​

I will allot time in my schedule for formal practice – make it a part of teacher meetings ​

I will ask myself before I go to bed at night - "What was I grateful for today?"

I will consciously attempt not to multi-task and focus on "deep work" for 1 task instead

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Dear Teachers,
Hope you enjoyed your session today with Monica and Radha, and that you are energized for the rest of the week!

Scroll down for more videos and links, so you can continue to take time during the week for more Zumba sessions :)

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Zumba® TurnUP | Shut Up & Dance - Max Pizzolante

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Want to find out more about how physical activity or exercise can affect your brain? Or what role it plays in dealing with stress or helping with attention and focus?
Watch this 13 min video -

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Wendy Suzuki: The brain-changing benefits of exercise | TED

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Share with us - How are you staying fit @ home? 

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Share with us - How are you staying fit @ home? 

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Add a comment below.....

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Share your ideas in the comments below....

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Share your ideas in the comments below....

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I enjoyed a lot . it's very fantastic

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Loved the Zumba session very much. It was amazing to be a part of this session, Iam sure every one enjoyed today if not atleast had a big smile on by watching others.

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Blackout Poetry - learn what it is and how to do it

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Blackout Poetry - learn what it is and how to do it

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Chances are you've seen it before: a full page of text that looks like the world's most hard-to-please editor went after it with a thick, black permanent marker, leaving only a smattering of visible words scattered across the page. Or, more simply put, something resembling a heavily-redacted document belonging to the United States government. Sound familiar? It's called blackout poetry and it's been popping up with ever-increasing frequency on Instagram and Snapchat, in traditionally-published poetry collections, and even as street art.

The basic premise behind blackout poetry - also sometimes referred to as found poetry or erasure poetry, though there are distinctions between the three - is that the poet takes a found document, traditionally a print newspaper, and crosses out a majority of the existing text, leaving visible only the words that comprise his or her poem; thereby revealing an entirely new work of literature birthed from an existing one. The striking imagery of the redacted text - eliminated via liberal use of a black marker (hence: "blackout" poetry) - and the remaining readable text work together to form a new piece of visual poetry. Pretty cool, right?

"It's sort of like if the CIA did haiku," writes Austin Kleon, the author and artist behind the Steal Like An Artist books and others, in a blog post titled: A Brief History of my Newspaper Blackout Poems. In addition to his 2010 book, Newspaper Blackout, Kleon shares his blackout poems on Instagram (@austinkleon) and Tumblr (@newspaperblackout) where he quickly learned that the central idea behind his art form was hardly new - though he's credited with the current trend of newspaper-specific blackout poetry.

In a TEDxKC talk from 2012, Kleon traces the evolving history of blackout poetry back 250 years, to a man named Caleb Whiteford who published a broadsheet of found poetry and puns he'd collected from some of the first-ever print newspapers. According to Kleon's research, blackout poetry then made its way to a Parisian avant-garde poet named Tristan Tzara; a painter named Brion Gysin; American Beat writer William S. Burroughs; contemporary writer Tom Phillips, whose form of blackout poetry is called "humument"; and finally to Kleon himself, who began creating his own blackout poetry as a cure for writer's block.

In fact, the practice has become so popular, that the New York Times even got in on the action, creating a section of their digital newspaper where readers can create their own blackout poetry from New York Times articles, just by clicking.

But you might be wondering: what about plagiarism? It's a fair question, one that different writers have different answers for. After all, in composing blackout poetry, the poet is technically not writing - they're erasing what somebody else has written. Robert Lee Brewer of Writer's Digest argues that "if you're not erasing more than 50% of the text, you're not making enough critical decisions to create a new piece of art." He also notes that crediting the original source is a must.

"Every new idea is just a remix or a mash-up of one or two previous ideas," says Kleon, in his TEDx talk. His blackout poetry comes from what he refers to as a "genealogy of ideas." Essentially one idea originating from another idea - not plagiarism, but artistic evolution.

Think you're ready to create your own blackout poetry? Here's what to keep in mind:

Know that any original text can serve as a backdrop for blackout poetry - you don't have to stick with print newspapers. Though, you might not want to go defacing all your favorite novels... just saying.

Scan for the most striking words first; those words that stand out, repeat, or speak to the themes you want to explore in your poem.

If you're going the traditional blackout route - redacting text with black marker - then a great pro-tip is to outline the words you're keeping first, before proceeding to blackout the rest.

Don't feel like you have to read your source document in full - start at the end, jump around, read from right to left; however the muse moves you.

Remember that what you're eliminating is just as important as what you're leaving visible. Some blackout poets have even started creating visual art - line drawings, paintings, and more - over the redacted text, instead of simply blacking out the words.

Blackout poetry is a great cure for writer's block, so be ready for those creative juices to flow.

Oh yeah, and don't forget to share your blackout poetry with the world! Use the hashtags #blackoutpoetry and #newspaperblackout to get started.

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What Is Blackout Poetry? These Fascinating Poems Are Created From Existing Art

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Chances are you've seen it before: a full page of text that looks like the world's most hard-to-please editor went after it with a thick, black permanent marker, leaving only a smattering of visible words scattered across the page. Or, more simply put, something resembling a heavily-redacted document belonging to the United States government.

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Journaling - Easy art journal ideas for you 

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Journaling - Easy art journal ideas for you 

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Get ready to be inspired by easy and fun 25+ art journal ideas!

Looking for some art journal ideas that will inspire you to get more creative?

I've got you covered!

Whether you're a student or someone who enjoys being more creative- art journaling can be a deeply satisfying practice.

While it's a great way to practice your artistic skills, true joy comes when you use it to connect with yourself on a deeper level.

Think of art journals as your visual diary or a visual journal.

Each page tells its own story and is reflective of what you are feeling at that moment.

But sometimes, blank page /blank canvas anxiety can get to the better of us, and we don't know where to start.

To help you get going, I've compiled a list of some gorgeous art journal ideas, examples, and techniques that will hopefully fuel you with inspiration to start your pages off.

But remember, try to let your inner (creative) voice be heard too, it wants to express itself in its own way and tell its own story. So don't be afraid to put your own twists and spins on the ideas below...

Trust yourself and enjoy the process. You won't regret it!

Art Journal Supplies

You don't need too many fancy things to start an art journal. Here's are some basic items you could use to start out with ( you can always add to your collection as you go).

Art Journal Book

I personally use this book for my art journal and love it! The ring binding help to keep pages flat when it's opened so you don't have to use your hand (or elbow) to keep it open or flatten it -a problem with other non-ring bounded journals.

The pages are also nice and thick and you don't have to worry about paint bleed through to the other side.

The pages are made for mixed media (meaning different types of paints, glues, pens, etc..)

I've used mediums like acrylics, watercolor and pen and ink and this journal has worked beautifully for each medium. Check it out on Amazon here.

Paints

You can buy a set of watercolor or acrylic paints - it depends on what you like to work with. I find acrylics easier for beginners. But watercolors are very enjoyable to work with too!

Brushes

Having a good set of brushes with different sizes and shapes will really open up to what you can create (different textures and forms) in your art journal. They don't have to be expensive either. Check out this inexpensive set.

Crayons

Crayons can be a great addition to your art journal collection. Especially if you want to work with mixed media.

Pens

Use ink based pens for outline, and detail work, or to write words, phrases and quotes within your art. OR heck- use a whole page (or 2) to write what's on you mind! Art is not limited to only drawing 🙂

My favorite pen is the Tombow dual sided pen. You get 2 different tips that you can write/draw with(one hard and one soft), and the ink is super black and luscious.

Matt Medium

This matt medium will be super helpful if you decide to add some collage work to your pages (I.e. scraps of paper, photos, print outs, pictures from magazines pages, etc..).

The medium acts like a glue that will dry completely clear with a matt finish. You can then paint, draw, stamp over top of it to create a layered look.

Stamps and Stencils

Using stamps and stencils are not necessary, but it's a fun option to add to your art journal stash as you experiment and create.

25+ Art Journal Ideas

1. Create Beautiful Backgrounds with Scraps of paper

This gorgeous art journal spread was created with scraps of pretty paper, paints and some whimsical cut outs.

2. Tissue Paper Bleeding Art Background

Use gift wrap tissue paper and water to create some gorgeous backgrounds for your art journals. You'll be amazed at how pretty they turn out- and its super fun!

3. Art Journal Self Portrait with Words

Feel intimidated about doing self-portraits? No problem! This beginners take on a self-portrait is even more reflective. Add meaningful words to the face portion- and you've got yourself an artistic/abstract self portrait. Totally love this!

4. Paint a Sunset City Skyline of your City

Practice learning how to blend colors to make a beautiful sunset sky and finish off your painting with a custom skyline of the city you live in (or your favorite city to visit!). Also, you'll have fun with some splatter paint techniques to make those magical stars in the sky! Source

5.Use Q-tips to Paint Colorful Hydrangea Flowers

Switch up your traditional paintbrush and experiment with other quirky painting tools to achieve different textures and details. Follow this step-by-step painting tutorial to learn how your can use Q-tips to paint Hydrangea flowers! It's a fun technique and a nice change from paintbrushes! Source

6. Use a Quote as Inspiration

Use a favorite quote as inspiration for an art journal page(s). This is a great way to get your creative juices flowing when you don't know where to start!

7. Vintage Book Page Art

Cut out page in an old book, dictionary or even a telephone book, and age it with a wet tea bag to get the aged look, then let it dry. Use acrylics and/or watercolor to draw on any inspirational picture you'd like, and you've got yourself a unique art journal page!

8. Galaxy Journal Page with Quote

Painting a galaxy looks hard, but it's actually pretty easy and fun! Check out how they add the perfectly speckled stars! Add in a favorite quote to finish things off.

9. Learn How to Paint Magical/Fantasy Clouds

Source

Paint these magical clouds with only 3 paint colors and a quirky painting tool: Q-tips! This is a fun tutorial and a perfect addition to your art journal. Source

10. Mixed Media Watercolor Flowers Journal Pages

Use some bright colors to liven up your art journal. Love how this artist created shapes and forms as she goes without thinking too much. This is proof that magic happens when you go with the flow!

11. At Journal Color Wheel

Want to learn more about color theory while adding to your art journal? This nifty journal page idea lets you do both! Learn how to mix colors and create tints and shades. You can even refer back to colors you create here for future pages /art pieces.

12. Heart Inspired Painting with Textures

Source

Practice different and nifty textures without using a single paintbrush. Make these easy heart art and be amazed at what you can paint with normal household items like saran wrap, cotton swabs, and a credit card. These techniques can also make for some amazing art journal backgrounds!

13. Art Journal Doodles

Doodle in your art journal with your favorite foods! Use paints, markers or inks to create the foods.

14. Hand of Abundance

Trace your hand then fill it in with things you are thankful for with paint, pens, inks, etc... A great art therapy type of project.

15. Watercolor Resist method - secret messages and patterns

Use white crayons to create secret designs and messages on your paper before you paint on it. Watch your secret designs come to life as you add watercolor paint on top.

16. Lyric Portrait Art

Print off a page full of lyrics from your favorite artists, then paint their portrait overtop with black watercolor paints. Another great black and white art journal idea.

17.Tea-Coffee Inspired Pages

Use tea.coffee as the background color in this art journal spread! Love the details of the tea bag labels.

18. Art Journal Cover Ideas for Moleskin Journals

Don't forget about the cover of your journal! This art journal cover idea is pretty!

19. Art Journal Butterfly Page

Who doesn't like butterflies? They represent transformation and positive change. Paint this light and refreshing blue inspired page in your art journal that has a beautiful butterfly as the focal point.

20. Textured Acrylic Storm Background

Paint this eye of the storm ocean scene with acrylic paints, then add a quote in the eye of the storm, for some added drama!

21. Bright Geometric Shapes Art

Create a vibrant and modern geometric inspired art journal page. Add in a quote to finish off.

22. Dried /Pressed Flower Art

Use some dried flowers from your garden to create this simple but gorgeous pressed flower journal art. Use a favorite quote, or just write whatever comes to your mind for the background.

23. Travel Art Journal Doodles

Don't let your travels stop you from art journaling! Instead, use your travels to inspire new art in your journal. Take notice of all you see around you and pick out your most favorite and paint, draw, doodle or write about it.

24. Summer Landscape Scene

Summer has an abundance of beautiful scene's that you can paint or color. The rolling hills and beautiful magenta flowers in this scene are easy enough for a beginner to tackle. It's a Simple and Easy SPread

25. Mandala flowers with Watercolor

I love how this artist combined mandalas and flowers on your art journal page. I definitely want to try this out myself. You can use either watercolor (like the picture, or acrylics would look great too!)

26. Dried Flower Art page

Use your collection of dried flowers as inspiration in your art journal. Love how this artist glued the real flowers on one page, then she painted/colored/drew their interpretation on the other page. Nifty!

27.Watercolor Bubbles with Words

Use your watercolor paints to create a colorful background with bubbles and other patterns (using stencils). Add in a collage of words and you've got an interesting art journal spread!

28. Lavender in acrylic paints and Qtips

Paint some lovely (and easy) lavender flowers by using cotton swabs ( Qtips) in your art journal. Use 1 type of purple and learn how to create different shades and tints of purple from it.

29. Practice Watercolor Techniques

Practice your watercolor skills by using a page in your art journal dedicated to art journal techniques using watercolor. You can use these as inspiration for later artwork or pages.

30. Abstract Painting Ideas

Use a combination of watercolor paint colors, crayons and/or pastels to create this gorgeous abstract art in your journal. Beautiful!

31. Black and White Art Journal Spread

Challenge yourself to create black and white art -by using muted tones of black and white. A lack of color can be very powerful/moving in art pieces and pages.

And now its your turn...

I hope you enjoyed the list of art journal ideas- and are inspired by some or all of these brilliant ideas and creations.

Now go grab some paint or a pen and get creating - your blank page awaits!

Until next time, stay Nifty!

xoxo

Jasmine

If you liked this post, please pin.

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25+ Easy Art Journal Ideas that will Inspire You to Fill in Your Blank Pages

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Looking for some art journal ideas that will inspire you to get more creative? I've got you covered! Whether you're a student or someone who enjoys being more creative- art journaling can be a deeply satisfying practice. While it's a great way to practice your artistic skills, true joy comes when you use it to connect with yourself on a deeper level.

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Use the space below to click the "plus button" icon and 'upload' or 'snap' your artwork. We would love to see all your amazing creativity :)

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Click on the link to go to our guest speaker Zaid Arfan's Instagram page -
https://www.instagram.com/zaidarfan/

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Recreate the easy meal using the link below:

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Put the grated apple in a bowl and add the oats, seeds, half the nuts and the cinnamon. Toss together well. Stir in the yogurt and 100ml cold water, cover and chill for several hours or overnight. Spoon the muesli into two bowls and top with the sliced banana, sultanas and remaining nuts.

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Put the grated apple in a bowl and add the oats, seeds, half the nuts and the cinnamon. Toss together well. Stir in the yogurt and 100ml cold water, cover and chill for several hours or overnight. Spoon the muesli into two bowls and top with the sliced banana, sultanas and remaining nuts.

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Here's the recipe so you can follow and make more pinwheel sandwiches at home!

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Practice mindfulness with your meals now....

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Silent breakfast is a wellness practice that is helping some people cope with the pandemic.

Credit... Carla Fuentes

"I don't meditate so I look to other parts of my day to become meditative, including my coffee and breakfast routine," Nina Zorfass, 30, a New York City resident who works in marketing, wrote in an email.

Her technique? Eating breakfast in complete silence.

When she first started this practice eight years ago, Ms. Zorfass noticed that she felt more prepared for the day ahead, and could make healthier food choices. Now, in the midst of a pandemic, she has relied on that time to recharge while living and working in close quarters with her partner. "Alone time is hard to come by in our apartment," she said.

Eating in silence is an ancient practice with roots in many monastic communities. "Buddhists, Celtic Mystics, Sufis, Vedic Mystics," said Ginny Wholley, a teacher at the UMass Memorial Health Care Center for Mindfulness. "Everyone has a component of silence that is an inherent part of the practice."

In 1979, Jon Kabat-Zinn founded the center where Ms. Wholley teaches as a way to promote and study the benefits of practices like these in a secular setting - in part because it's challenging. The concept for silent breakfast is simple enough: focus on your food, quietly, and deal with whatever thoughts come up. But it's more difficult than it seems.

I spent several days at the Kripalu Center for Yoga and Health in Stockbridge, Mass., last October, and silent breakfast was on the menu. Signs on every table reminded guests that breakfast should be eaten in silence. Educational carousels of cards extolled the virtues of reconnecting with yourself each morning: it benefits your mind and body to start your day purposefully, calmly, and in gratitude.

On the first day, I carried my breakfast tray down the aisle of the dining room, feeling the eyes of strangers follow me like some angst-ridden school cafeteria scene in movies. I passed row after row of fellow breakfasters. Some shifted in their seats as I walked by; the only sounds were the cautious clinks of silverware onto bowls and plates. Occasionally, a chair would scrape the floor as someone sat down or left.

"Our society leans into complexity and difficulty, because then there's more 'value' to it," said Cristie Newhart, the dean of the yoga school at Kripalu. "When you're first learning to become more present, it's like: 'Present with what? What do I do?' In mindful eating, you're bringing all your attention to food."

My mind revolted halfway through my granola. As a freelance writer, I've always had an unhealthy work-life balance, partially from internalizing the idea that I should maximize productivity at all costs. My parents were both entrepreneurial people who successfully worked their ways out of underprivileged childhoods. They instilled a very tough work ethic into me. "Self-care," I believed, was for people who had the time and money. Not working hard enough meant risking failure.

But here I was, at my first wellness retreat, trying to appreciate a bowl of berries and tail-spinning into existential dread. It felt indulgent and lazy to focus so intently on my food. I had a to-do list a mile long and a new mortgage to worry about. I was deeply uncomfortable.

"As someone who speaks nearly constantly, the idea of enforced silence seemed punitive," said Melissa Klurman, a journalist in Montclair, N.J., who also tried out silent breakfast on a retreat to Kripalu last year.

"One of the funny things about starting a mindfulness practice is that when you quiet the external noise, you start to hear more of the internal noise. If you're not used to this, it can be incredibly unpleasant," said Ravi Kudesia, a mindfulness researcher and assistant professor at Temple University's Fox School of Business. "The key idea here is that it's better to notice the whispers before they become screams."

I couldn't concentrate, so I let my mind run wild through its litany of worries and reminders. Then, like a toddler wearing herself out after a tantrum, my thoughts quieted down. After several days of silent breakfast, I started to hear myself. My concerns and thoughts, happy with their time at the soapbox, stepped back and stopped plaguing me first thing in the morning. I could focus on what was in front of me, without guilt, without obligation, without stress. It was an unusual feeling of freedom.

For Deborah Vaphides, 62, an acupuncturist from Montclair, N.J., starting her mornings with a silent routine several days a week helps her feel more grounded throughout the day. She sits by her window and watches the sunlight stream in early in the mornings, while practicing deep breathing exercises.

"I used to listen to the news every morning for decades. No more. I know the news will find me these days no matter where I go," said Ms. Vaphides. "The image of the light changing during my quiet mornings stays with me all day, and I come back to that peacefulness any time I need it."

This peace, it turns out, has a lot to do with our physical response. "When we're in silence, our brains and bodies react similarly to when we meditate," said Dr. Lauraine Hollyer, a clinical psychologist, in a phone interview. "Cortisol, which is associated with stress, decreases in the bloodstream. Blood pressure, breathing rate, and heart rate also decrease. We can concentrate and recall more easily."

When I first encountered silent breakfast, in 2019, it was easier for many of us to avoid ourselves by running through our own lives. In 2020, with nowhere to go and much less to do, I refocused on silent breakfasts. I made a date with myself every morning and guarded my time against the inevitable digital intrusions. I worked on being my own company, on treating myself like I'd treat a guest, on asking myself questions. I focused on what was in front of me, which allowed me to face each tumultuous day with a stronger sense of calmness and acceptance, relatively speaking. I started to crave my quiet reconfiguration every morning.

As quarantine dragged on and loneliness became a real concern, I realized that silent breakfast unexpectedly helped me navigate that, as well.

"When I feel lonely, there's always this sense that I need something external to fill it: another person or another engagement or to go somewhere," said Barbara Vacarr, the chief executive of Kripalu.

She added an important point for those without much time for themselves because of child care or other obligations: "There's no doing this to perfection, that's not the point. The point is choose a day or a few days a week maybe and see how best to integrate the practice into your daily routine."

When her daughter's family moved in with her during the pandemic, it significantly altered Ms. Vacarr's silent mornings, for example. So sometimes, she retreats to her bedroom with tea. Other times, she tries to include her three young grandchildren.

"It doesn't last long at all, but children love ritual," she said. "Having silent breakfast together becomes our special event."

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Silent breakfast is a wellness practice that is helping some people cope with the pandemic. "I don't meditate so I look to other parts of my day to become meditative, including my coffee and breakfast routine," Nina Zorfass, 30, a New York City resident who works in marketing, wrote in an email.

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Watch the video to learn how to ferment any vegetable. Build a happy gut microbe system :)

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The Complete Guide to Fermenting Every Single Vegetable

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Upload your completed Think & Ink activity below. We can all learn from each other.

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Want to share healthy and easy recipes with other teachers? Add them in the comments below!

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Click on the link to see some Gratitude Journal ideas that might inspire you!

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How to start a gratitude journal practice & attract more happiness, abundance, & success in your life: 3 free printable templates with 30+ ideas & prompts, some are great for kids!

I love motivational books on Law of Attraction and self improvements. Almost every book I have read talks about gratitude and appreciation being the foundation for happiness, abundance, and all good things we want in life.

I have tried different gratitude journals on and off over the years. I can honestly say that I am happier, more creative, and more appreciative of everything and everyone on days when I consciously practice gratitude.

I really want to write a gratitude journal more regularly. So I created a set of free templates (including one great for kids) and some helpful prompts based on the most effective gratitude journal ideas I have tried. Want to practice together? 🙂 Let's dive in!

The benefits of writing a gratitude journal

( Some of the helpful resources are affiliate links. Full disclosure here. )

Practicing gratitude and appreciation regularly can be life changing. We become more aware of all the good things in life that we might have overlooked, and the universe brings to us more of what we appreciate and feel thankful for.

Oprah kept a gratitude journal for over a decade, this is what she says about practicing gratitude daily:

"I live in the space of thankfulness - and for that, I have been rewarded a million times over. I started out giving thanks for small things, and the more thankful I became, the more my bounty increased. That's because - for sure - what you focus on expands. When you focus on the goodness in life, you create more of it." - Oprah Winfrey
You may also love: free printable 2020 calendar in 3 designs: minimal, floral, and 3D!

Free printable 2020 calendar!

How to use the 3 free printable gratitude journal templates

No matter which gratitude journal you use, the key is to be as detailed as possible so you are feeling the richness of the experience.

You can print these templates at 1/2 size for a mini journal.

For example, instead of just writing "I appreciate the T-shirt I am wearing", you can write more details like "I love how soft the fabric is, it's my favorite mint color, I remember the beautiful spring day I found it when we were traveling in Florida!" Can you feel the difference? 🙂

I made 3 gratitude journal templates you can download at the end, and some prompts to give you more ideas. Each one would take only about 5 to 10 minutes a day, which is so worth it!

The first one is a daily gratitude journal. It is the most detailed, and my favorite one to use. Each day you will list 3 things you really appreciate about a person, a place, an object, and a couple of spontaneous things.

The more we go into detail about people, things and events in our lives hat we feel thankful for, the more we will notice how great our lives already are, and about all the blessings we already have!

The second template is a weekly gratitude journal. If you want a more simplified format. try this one. Each day of the week you will write down a few things you are grateful for.

The third template is gratitude jar! This would make a really fun gratitude journal for kids and adults. You can write or draw anything to fill this gratitude jar over a few days or weeks!

Gratitude journal prompts & ideas

Although we all are surrounded by so much to be thankful for, Sometimes we can feel at lost trying to come up with things to appreciate!

These prompts will guide you to find more things that might have been taken for granted, and make your gratitude practice more fun and rewarding.

We organized these prompts into 3 groups: people and animal friends, places and experiences, objects and things.

Prompts & ideas group 1: : people and animal friends

In addition to appreciating your family and friends, your animal friends, and strangers you met, don't forget about yourself! Yes, self appreciation is super important!

If you are really up for a challenge, try to find something to appreciate in people you don't like: this is a big one. Give it a try and be surprised by possible miracles!

Prompts & ideas group 2: objects and things

Start with something in your room, what you are wearing, a book, a song or movie that inspired you, something you see, hear, taste, or smell, a gift you received, as well as nature and living things such as a tree, a bird, a flower, sunshine, raindrops, etc.

Prompts & ideas group 3: places and experiences

A place or experience can be a room in your home, your favorite park, your friend's backyard, a garden you visited, a lovely dinner you had, things you like about your work or school or life at home, a beautiful hike, watching sunset, a fun trip, random acts of kindness you noticed, a grocery store, coffee shop, restaurant, or your favorite hobby store.

Download free templates by clicking the button below!

If you are already a subscriber, you can download all past and future free goodies on our subscribers downloads page! The link is always in our weekly newsletter and in the welcome email when you sign up!

If you like using these free printables, feel free to share your creations with us on Instagram @apieceofrainbow! We would love to see them!

You can also find ready made gratitude journals here, and this one is designed for kids.

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Free Printable Gratitude Journal Templates & Prompts - A Piece Of Rainbow

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How to start a gratitude journal practice & attract more happiness, abundance, & success in your life: 3 free printable templates with 30+ ideas & prompts, some are great for kids! I love motivational books on Law of Attraction and self improvements.

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Why not start practicing meditation with gratitude as the focus? Click on the link to learn more about how to do this.

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10 Minute Guided Meditation for Gratitude

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Gratitude & Wellness - what does science say?

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Gratitude & Wellness - what does science say?

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The Neuroscience of Gratitude and How It Affects Anxiety & Grief

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Simple thankfulness can go a long way in affecting our brain. Read on to learn about the neuroscience of gratitude, and its effect on anxiety and grief.

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Use the upload feature to share your goal tracker ideas in the spaces below!

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If you are in Chennai, then you can get in touch with her studio. Others can reach out as well, for online sessions.

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Find local businesses, view maps and get driving directions in Google Maps.

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5 Stretches At Your Desk (Without Getting Up)

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Have a Blast With This Family Fun Cardio Workout!

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Have any exercise or movement tips for other teachers?

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Have any exercise or movement tips for other teachers?

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Enter your ideas and tips for other teachers below with a comment.

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Nice session...it's very enjoyable and relaxing

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Nice session...it's very enjoyable and relaxing

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Get in touch or follow Shivani on her Instagram account - Heal with Shivani

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Follow this simple video to continue your breathing exercise practice.

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Practice mindfulness with your meals now....

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Silent breakfast is a wellness practice that is helping some people cope with the pandemic.

Credit... Carla Fuentes

"I don't meditate so I look to other parts of my day to become meditative, including my coffee and breakfast routine," Nina Zorfass, 30, a New York City resident who works in marketing, wrote in an email.

Her technique? Eating breakfast in complete silence.

When she first started this practice eight years ago, Ms. Zorfass noticed that she felt more prepared for the day ahead, and could make healthier food choices. Now, in the midst of a pandemic, she has relied on that time to recharge while living and working in close quarters with her partner. "Alone time is hard to come by in our apartment," she said.

Eating in silence is an ancient practice with roots in many monastic communities. "Buddhists, Celtic Mystics, Sufis, Vedic Mystics," said Ginny Wholley, a teacher at the UMass Memorial Health Care Center for Mindfulness. "Everyone has a component of silence that is an inherent part of the practice."

In 1979, Jon Kabat-Zinn founded the center where Ms. Wholley teaches as a way to promote and study the benefits of practices like these in a secular setting - in part because it's challenging. The concept for silent breakfast is simple enough: focus on your food, quietly, and deal with whatever thoughts come up. But it's more difficult than it seems.

I spent several days at the Kripalu Center for Yoga and Health in Stockbridge, Mass., last October, and silent breakfast was on the menu. Signs on every table reminded guests that breakfast should be eaten in silence. Educational carousels of cards extolled the virtues of reconnecting with yourself each morning: it benefits your mind and body to start your day purposefully, calmly, and in gratitude.

On the first day, I carried my breakfast tray down the aisle of the dining room, feeling the eyes of strangers follow me like some angst-ridden school cafeteria scene in movies. I passed row after row of fellow breakfasters. Some shifted in their seats as I walked by; the only sounds were the cautious clinks of silverware onto bowls and plates. Occasionally, a chair would scrape the floor as someone sat down or left.

"Our society leans into complexity and difficulty, because then there's more 'value' to it," said Cristie Newhart, the dean of the yoga school at Kripalu. "When you're first learning to become more present, it's like: 'Present with what? What do I do?' In mindful eating, you're bringing all your attention to food."

My mind revolted halfway through my granola. As a freelance writer, I've always had an unhealthy work-life balance, partially from internalizing the idea that I should maximize productivity at all costs. My parents were both entrepreneurial people who successfully worked their ways out of underprivileged childhoods. They instilled a very tough work ethic into me. "Self-care," I believed, was for people who had the time and money. Not working hard enough meant risking failure.

But here I was, at my first wellness retreat, trying to appreciate a bowl of berries and tail-spinning into existential dread. It felt indulgent and lazy to focus so intently on my food. I had a to-do list a mile long and a new mortgage to worry about. I was deeply uncomfortable.

"As someone who speaks nearly constantly, the idea of enforced silence seemed punitive," said Melissa Klurman, a journalist in Montclair, N.J., who also tried out silent breakfast on a retreat to Kripalu last year.

"One of the funny things about starting a mindfulness practice is that when you quiet the external noise, you start to hear more of the internal noise. If you're not used to this, it can be incredibly unpleasant," said Ravi Kudesia, a mindfulness researcher and assistant professor at Temple University's Fox School of Business. "The key idea here is that it's better to notice the whispers before they become screams."

I couldn't concentrate, so I let my mind run wild through its litany of worries and reminders. Then, like a toddler wearing herself out after a tantrum, my thoughts quieted down. After several days of silent breakfast, I started to hear myself. My concerns and thoughts, happy with their time at the soapbox, stepped back and stopped plaguing me first thing in the morning. I could focus on what was in front of me, without guilt, without obligation, without stress. It was an unusual feeling of freedom.

For Deborah Vaphides, 62, an acupuncturist from Montclair, N.J., starting her mornings with a silent routine several days a week helps her feel more grounded throughout the day. She sits by her window and watches the sunlight stream in early in the mornings, while practicing deep breathing exercises.

"I used to listen to the news every morning for decades. No more. I know the news will find me these days no matter where I go," said Ms. Vaphides. "The image of the light changing during my quiet mornings stays with me all day, and I come back to that peacefulness any time I need it."

This peace, it turns out, has a lot to do with our physical response. "When we're in silence, our brains and bodies react similarly to when we meditate," said Dr. Lauraine Hollyer, a clinical psychologist, in a phone interview. "Cortisol, which is associated with stress, decreases in the bloodstream. Blood pressure, breathing rate, and heart rate also decrease. We can concentrate and recall more easily."

When I first encountered silent breakfast, in 2019, it was easier for many of us to avoid ourselves by running through our own lives. In 2020, with nowhere to go and much less to do, I refocused on silent breakfasts. I made a date with myself every morning and guarded my time against the inevitable digital intrusions. I worked on being my own company, on treating myself like I'd treat a guest, on asking myself questions. I focused on what was in front of me, which allowed me to face each tumultuous day with a stronger sense of calmness and acceptance, relatively speaking. I started to crave my quiet reconfiguration every morning.

As quarantine dragged on and loneliness became a real concern, I realized that silent breakfast unexpectedly helped me navigate that, as well.

"When I feel lonely, there's always this sense that I need something external to fill it: another person or another engagement or to go somewhere," said Barbara Vacarr, the chief executive of Kripalu.

She added an important point for those without much time for themselves because of child care or other obligations: "There's no doing this to perfection, that's not the point. The point is choose a day or a few days a week maybe and see how best to integrate the practice into your daily routine."

When her daughter's family moved in with her during the pandemic, it significantly altered Ms. Vacarr's silent mornings, for example. So sometimes, she retreats to her bedroom with tea. Other times, she tries to include her three young grandchildren.

"It doesn't last long at all, but children love ritual," she said. "Having silent breakfast together becomes our special event."

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Silent breakfast is a wellness practice that is helping some people cope with the pandemic. "I don't meditate so I look to other parts of my day to become meditative, including my coffee and breakfast routine," Nina Zorfass, 30, a New York City resident who works in marketing, wrote in an email.

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Experience the power of mindfulness mediation with this guided meditation video.

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Manish Behl - Guided Mindfulness Meditation Series - Gratitude

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We sometimes take pride in multi-tasking but is it actually helping us? Watch the video to learn more about this "myth".

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Multitasking is Myth - Interesting video

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Follow Pavithra on Instagram and stay up-to-date on all the wonderful things she does in the world of art. Or check out her website - http://www.pointful.in/

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Need some inspiration for your students?

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Need some inspiration for your students?

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Subscribe to this newsletter and get weekly ideas and tips on art and craft projects you can use with your students or even at home.

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The show that's a class that's a club - for kids! New shows, activities, projects, and special guests delivered to your inbox each week.
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The show that's a class that's a club - for kids! New shows, activities, projects, and special guests delivered to your inbox each week. Let me read it first A Substack newsletter by DrawTogether Become a paying subscriber Just join the free list, for now Learn more DrawTogether with WendyMac This site requires JavaScript to run correctly.

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Get inspired by people like Austin, who blog about their journey and explorations in the world of art.

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Two Fridays ago my friend Steven visited the studio and I showed him how to make zines from a single sheet of paper. We spent a half hour or so catching up and folding, creasing, and tearing paper. At the end I said, "I haven't made anything with my hands in a while... that's probably why I'm sad!" (I wrote more about it and linked to a bunch of zines in the newsletter.)

I found myself stuck at a band function with my kiddo for several hours and never was I more happy to carry a pen and a notebook. I think I filled a dozen pages or so of scribbles and drawings.

I've been using my notebook a lot lately, not as much as a place to keep things I'll need later (that's what I use Apple Notes for these days) as much as a place to doodle and draw and write and work things out.

Inspired by reading Marc Masters' High Bias: A Distorted History of the Cassette Tape, I've been buying sealed, pre-recorded cassettes for cheap at the record store, taping over the protection tabs, taping over the music (using the runtime as a constraint for the mix), then taping over the artwork. January's mix featured a lot of music that isn't streaming, but for February's mix, I was able to duplicate the playlist on Spotify: " Music in the Key of Love."

As the late David Carr put it, there's just something about making things " with your own dirty little hands..."

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Website of the New York Times bestselling author of STEAL LIKE AN ARTIST and other books.

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Art Podcasts - tune in for a burst of creativity!

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Art Podcasts - tune in for a burst of creativity!

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Perfect for those journeys or when you need some time for yourself - just tune in to any of these art-based podcasts and discover how to unlock your creative potential.

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A Weekly Podcast Companion for Your Creative Journey

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A Weekly Podcast Companion for Your Creative Journey

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Stories & Strategies for Building a Thriving Creative Practice