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Mindfulness was an idea I had not explored until recent and is now something I am aware of everyday. Before, I was unaware of its importance and did not realize it was something that could ground me so effortlessly. Mindfulness is part of human nature. It's what grounds us, makes us aware of what were doing, and keeps us from becoming overwhelmed or stressed. When "practicing" mindfulness it's important to be patient especially when doing things like body scanning to find where uncertainty or anxiety lies, or meditation to help calm nerves or regulate thoughts. The possibilities lie in your own hands!

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Quote about Mindfulness by Indian philosopher Krishnamurti

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Quote about Mindfulness by Indian philosopher Krishnamurti

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“You have to watch, as you watch a lizard going by, walking across the wall, seeing all its four feet, how it sticks to the wall, you have to watch it, and as you watch, you see all the movements, the delicacy of its movements. So in the same way, watch your thinking, do not correct it, do not suppress it—do not say it is too hard—just watch it, now, this morning.”

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Kid Cudi is an artist who understands his audience very well. Within his songs he will highlight lyrics that speak directly to the listener. An example of this can be found towards the end in his song "The Void" from his most recent album. Within this moment he sings to the listener, "it's going to be ok"... "I promise you". I think this is beautiful because many people use music to cope in a myriad of ways and for an artist to be aware of his audience is something very special.

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Above you can see a screenshot from the artists recent instagram story. I think this is important because he has a platform to provide people with support and reassurance. This inspires me because although he is very talented and a focal point to many, he still continues to care for his listeners.

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This photo above captures the exact feeling of what flow looks, feels, and sounds like to me.

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When thinking about what underscores my work it was hard to pinpoint one thing that I felt covered my process. As  a dancer it can be tricky to stay organized and focused during an organizational process but something I have found that works for me is sinking into yourself and finding what naturally rises to the surface. This is what I call flow. The natural connection to movement that your body can create for itself. This allows me to appear more genuine through my choreography.

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This next value ties in with my connection to flow. The connection to self is important to create that flow because artists must be able to create from the bounty of their own creativity. Although this can seem challenging, our minds as beings were made for exploration. Through this exploration of self whether it is through improv movement or journaling allows a dance or artist like myself to create something that is meaningful to oneself and their audience as well.

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My goal for 2021 is to be unapologetic. I find myself as a human and artist apologizing for things I cannot control or wish to not even have control over because they are unique to me. As an artist it is important to be genuine and unique because that's what makes someone's work so special to them. In 2021 I want to explore this idea more and find myself becoming the unapologetic artist who is not sorry or afraid to do something outside of the box or uncomfortable for myself or for others ( In a respectful way !)

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Collaboration is something that has always brought me comfort. I find it satisfying when a group of different minds come together to create a shared process. Whether it's within choreography or a school based assignment, collaboration allows for a connection between many unique ideas and feelings that can ring true or evoke more from each collaborator. Collaboration and the word connection go hand in hand for me, especially in a time like now where people can feel isolated and lonely.

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The mind is powerful. It contains your personal blueprints of identity and access to a plethora of emotions. Through this, it's easy to feel  stressed at times because we doubt how much passes through our minds each day. Journaling is something that has helped me ground myself at times where thoughts seem overwhelming. This daily practice that I have recently become fond of has helped me form a habit of self care. Journaling creates a safe space to unravel one's thoughts onto paper and is a way to aid with stress and promote mindfulness.

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Fka Twigs is an English singer-songwriter who has endured trauma and upheaval. As an artist and human who has gone through so much, Fka twigs continues to inspire those around her and keep people aware of important everyday issues. Although this artist inspires me socially, she also inspires me with her drive, visions, and multi faceted intelligence in different artistic realms.

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This performance showcases a very popular song "cellophane". Within this specific performance she incorporates her singing ability with her detailed dance work which seamlessly blend together with her emotion and commitment to her craft.

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This article compliments my statement above. It talks about tapping into ones creative self and is a great read for those experiencing any blocks.

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My teenage daughter, who is interested in psychology and preparing for college, asked me recently: "Mom, what is the one thing that you can't live without?" I immediately thought, And I think that is probably true. I have the best chance to live a successful and fulfilling life if I am in a committed loving relationship and have loving people and pets around me.

I shared my thoughts with her. She responded, "That's great mom. You have love, so now what? What is the most important thing? What do you most want to do with your days and with your life?"

It got me thinking about how I best like to spend my days and the kind of work I do. I am happiest when I feel challenged and creative. If I had a mundane job doing the same thing eight hours a day to get a paycheck, I wouldn't be happy. Creativity is the drive and energy behind my best-spent days and most successful endeavors. I am at my best when I have a new idea and I am "cooking"-my fingers tapping happily at the keyboard or literally cooking away in the kitchen.

Creativity. What is it? I like the simple definition from Merriam-Webster: "the ability to make new things or think of new ideas. "

Related: A 4-Question Guide to Unlock Your Creativity

When we think about our lives and how we wish to live, we need to make an effort to incorporate and nurture creativity daily. Because it can help you be successful. Think of innovators like Bill Gates, Steve Jobs, Mark Zuckerberg, Thomas Edison and Leonardo da Vinci; they accomplished great things with their lives and affected the lives of people all over the world. What sets high achievers, such as this group, apart from the rest of us? Two traits they share are a willingness to take risks and to think differently-and in order to be an innovative thinker, one must use imagination and nurture creativity.

What can you do to unleash and tap into the creativity within yourself? Here are six ideas:

Something about writing frees us to express ourselves, gain clarity and come up with new ideas. Simply write, and don't worry about what you are writing about or how good your words look on the page. Don't edit; just write! If you need some suggestions, write a word or phrase such as or my strengths. Then begin.

"And by the way, everything in life is writable about if you have the outgoing guts to do it, and the imagination to improvise. The worst enemy to creativity is self-doubt."
-Sylvia Plath
2. Draw.

Whether you think you can draw doesn't matter. Get a sketch pad and a variety of writing tools, like colored pencils and markers, charcoal and pastels or crayons. Like your journal writing, it's not important what or how you draw so much as that you just do it. For some great ideas, I highly recommend Michael Gelb's How to Think like Leonardo da Vinci. Toward the end of the book, Gelb has a wonderful section, "The Beginner's Da Vinci Drawing Course." This will help get you started. We all can draw-the purpose of it is discovery.

Try taking your journal and sketch pads outdoors. Exposure to fresh air, the sounds of wildlife, seeing the color green and enjoying the benefits of vitamin D from sunlight will all help you feel your best and be your most creative. When I have writer's block, all I need to do is take my laptop outside to my beautiful back patio, and all of a sudden my brain is flowing with new energy and ideas.

4. Get moving.

Taking a walk or doing some simple stretches will help renew your body and mind. It's hard to feel creative when you're sitting at a desk all day. As soon as I get out and take a short walk, I feel better. Exciting and new ideas surface and then I can't wait to return to my computer to write them all down.

"All truly great thoughts are conceived while walking."
-Friedrich Nietzsche
5. Remember to play.

Just because we are all grown up does not mean that we don't need to play. Dr. Stuart Brown, M.D., founder of The National Institute for Play, compares play to oxygen: "It's all around us, yet goes mostly unnoticed or unappreciated until it is missing."

By nurturing our playful sides, we feel more joyful and creative. Try these ideas to start playing again: Set an intention to play more; keep fun things accessible (like puzzles, coloring books, Play-Doh, a hula hoop, etc.); try a new fitness class at the gym or an art class in your community; or get goofy and horse around with the kids, grandkids, neighbors' kids or pets.

"Play is the only way the highest intelligence of humankind can unfold."

- Joseph Chilton Pearce

Never stop questioning things, be a voracious reader, watch TED Talks, attend lectures, take courses and listen to podcasts. As long as we are learning, we are growing. Being curious and gaining knowledge will help us come up with ideas we need to prosper and succeed in life. Tony Robbins calls it "CANI": Constant and Never-Ending Improvement.

"Curiosity about life in all of its aspects, I think, is still the secret of great creative people."

-Leo Burnett

Related: Low on Creative Juices? Give Yourself a Break
Debra DiPietro is a , nominated and voted upon as one of the most influential self-development writers and bloggers on the web for her blog, The Warm Milk Journal.

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My teenage daughter, who is interested in psychology and preparing for college, asked me recently: "Mom, what is the one thing that you can't live without?" I immediately thought, And I think that is probably true. I have the best chance to live a successful and fulfilling life if I am in a committed loving relationship and have loving people and pets around me.

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This article helped put a lot of my worries into perspective. I will definitely be coming back to it when I find myself falling into those habits !

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How many times in a week do you replay in your mind, things you've said, or conversations you've had? Do you sometimes replay these same conversations aloud with others?

How often do you second-guess yourself? Do you find yourself wondering how you are perceived, or how your intentions might be misunderstood by others?

If any of this sounds familiar, you aren't alone.

Brené Brown, PhD LMSW is a research professor at the University of Houston. For the last two decades, she has studied courage, vulnerability, shame, and empathy. In her book Daring Greatly Brené states:
"Belonging is the innate human desire to be part of something larger than us. Because this yearning is so primal, we often try to acquire it by fitting in and by seeking approval, which are not only hollow substitutes for belonging, but often barriers to it. Because true belonging only happens when we present our authentic, imperfect selves to the world, our sense of belonging can never be greater than our level of self-acceptance."
I relate to what a heavy burden it is to worry and care too much about what other people may or may not think.

The repeat lesson I'm grateful for, is that anytime I find myself shrinking or apologizing for who I am, I know I'm operating from a wounded place of feeling like I'm not enough.

Walking around wounded in the belief we aren't enough (knowingly, or unknowingly) is an endless loop that traps us in unhappiness.

When our self-worth is tied up in our actions and relationships, we never get the feeling that we are okay exactly as we are - our worth becomes dependent on external forces.

In an effort to break free from the trap, it's essential to nurture our wounds, and allow our true selves to take the lead.

We have to be okay being more of who we are - in all of our darkness and light.

" Self-worth comes from one thing - thinking that you are worthy." - Wayne Dyer

Loving who we are, as we are - wounds and all - is a practice that requires grace, compassion and humor. Think of it as a step-by-step way to approach the day.

Here are 3 strategies I turn to when I need an added reminder to be unapologetically who I am. If these practices resonate, give them a try.

1. Replace Guilt with Love

Guilt will always knock us off course. When our actions stem from guilt, we aren't being true to ourselves. Acting out of guilt, also sends mixed signals to the people we are in relationship with. Guilt leads to people-pleasing behavior, martyrdom and feeling as though our tank is always on empty. It's challenging to be unapologetically who we are if we feel like we "should" be a certain way around others.

I'm blessed to still have my grandmother in my life, she is ninety-one. After my grandfather passed, we made the decision as a family to help my grandma settle in to a care facility. It wasn't easy. It was especially hard on my mom. There was an immense feeling of guilt shared by all of us in the family. I still find myself wishing I had more time to be there with her, as I know time is limited and precious at this point. Being in the throes of raising a thriving family, is my top priority. Add to that, a business, running a household, and taking care of my health - and it becomes glaringly clear that time is not an abundant resource I have at this particular stage of life.
So how do I replace guilt with love and show up unapologetically as myself in this situation?
Well, my grandma loves cookies, and I happen to love baking cookies. So, each week I bring my grandma a batch of fresh cookies and we have a visit. If my kids aren't partaking in one of their sports, I bring them and our little dog along for the visit. It isn't always a long visit, but I fill her in on everything that's happening in our lives. We stay consistently connected. I feel good about our visits and time together. I know she's happy to see us, and she appreciates the cookies.

Sure, I wish I had more time and guilt can come creeping in sometimes. But I don't let it stick around or influence how I show up. My main priority is to show up, express my love and be present with my grandma while I can. I appreciate and make the most of the time we do have, instead of apologizing for how I'm not able to show up. I don't want to invite those weird feelings into our visit.

An act of love extinguishes the power of guilt.

Instead of worrying about you "should" show up, show up from a place of love. Love always paves the path to authenticity.

2. Don't Take on Pushy People's Agendas

Sometimes you'll come across people in your inner and outer social circles who are pushy. These pushy people are fantastic teachers - especially if you have a hard time holding boundaries. Until you practice healthy boundaries, they will continue to show up in all of their pushiness. You'll keep drawing in these same people, or similar people, who are quick to make demands and requests of your time, energy and light.

These pushy peeps often become trigger people and teachers. They become teachers because we can use how we feel when we're around them, and how we react to them, as a barometer for how centered we are in our truth.

Instead of shrinking, overreacting, or caving in the presence of pushy people, practice how it feels to not take on their agenda as your own. It's okay to say no - it doesn't change who you are.

We can disagree without being disagreeable. Pushy people are often acting out of a wounded place, so don't personalize their behavior. Send them love instead.

As for setting healthy boundaries, start with where you are. Make one small step at a time toward implementing boundaries with those who overstep. Reclaim your right to be unapologetically you.

3. Find Your Light and Know Your Center

The trick to showing up unapologetically as who we are, is to know who we are inside and out. If you don't already have a self-reflection and self-awareness practice, start one in a way that suits you.

What is your definition of success and joy? Make a detailed list of what this looks like to you.

What are your usual triggers and stopping places? What causes you to shrink or feel less than who you are?

How might you nurture your wounds? When you fall of course, what helps you to get back on track?

How will you honor all aspects (not just the shiny parts) of who you are?

Being unapologetically who we are, is staying true to who we are, through all of the ups and downs in life. Sure, we will get knocked off center. But when we know who we are at our core, it's easier to recalibrate when we go off course.

When we see our light and know our light, it's easier to come back home when we find ourselves lost in the dark.

At the end of the day, who you are is always more than enough. Be unapologetically you.

Article written by Emily Madill, originally published on emilymadill.com.

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How many times in a week do you replay in your mind, things you've said, or conversations you've had? Do you sometimes replay these same conversations aloud with others? How often do you second-guess yourself? Do you find yourself wondering how you are perceived, or how your intentions might be misunderstood by others?

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One thing that is very important to me is staying organized. This past year has created many uncertainties which put a dent in my daily practices and routines. These daily motivations allow me to be more productive and mindful of my own time which is why I want to build up to that same drive I once had. This is important in an artistic standpoint as well because it helps hold us accountable for maintaining our own practice !

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This quote was helpful for me because it reminds us that it's okay to experience uncertainty, but also important to maintain trust in oneself to become the artist they want to be.

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Collaborating will always remind me of something like the picture below. Many colors, many ideas, many textures, many styles, and a lot of detail through collaboration will create a beautiful and unique outcome.

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If someone were to ask me why collaboration is important I would direct them to almost any great novel or song they have read or heard in their lifetime. This is said in a way to not undermine the original creator of their liking but to offer the idea that many things require collaboration and connection. The most famous of authors and songwriters will always thank their editing teams and creative colleagues who helped them create something they were proud of. This isn't derived from the fact that they could not do it on their own but more in a way of seeking a second opinion. Collaboration will always be a respectful and safe space that generates such cool things if you let it !

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This video helped me better understand how important and useful collaboration is.

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This article below details the many ways in which journaling promotes better mental health and clarity.

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When you were a teenager, you might have kept a diary hidden under your mattress. It was a place to confess your struggles and fears without judgment or punishment. It likely felt good to get all of those thoughts and feelings out of your head and down on paper. The world seemed clearer.

You may have stopped using a diary once you reached adulthood. But the concept and its benefits still apply as a grown up. Now it's called journaling. It's simply writing down your thoughts and feelings to understand them more clearly. And if you struggle with stress, depression, or anxiety, keeping a journal can be a great idea. It can help you gain control of your emotions and improve your mental health.

Journaling benefits

One of the ways to deal with any overwhelming emotion is to find a healthy way to express yourself. This makes a journal a helpful tool in managing your mental health. Journaling can help you:

Journaling helps control your symptoms and improve your mood by:

Helping you prioritize problems, fears, and concerns

Tracking any symptoms day-to-day so that you can recognize triggers and learn ways to better control them

Providing an opportunity for positive self-talk and identifying negative thoughts and behaviors

When you have a problem and you're stressed, keeping a journal can help you identify what's causing that stress or anxiety. Once you've identified your stressors, you can work on a plan to resolve the problems and reduce your stress.

Keep in mind that journaling is just one aspect of a healthy lifestyle for better managing stress, anxiety, and mental health conditions. To get the most benefits, be sure you also:

Relax and meditate each day.

Eat a healthy, balanced diet.

Exercise regularly-get in some activity every day.

Treat yourself to plenty of sleep each night.

Stay away from alcohol and drugs.

Use your journal to make sure you follow these guidelines daily.

How to journal

Try these tips to help you get started with journaling:

Try to write every day. Set aside a few minutes every day to write. This will help you to write in your journal regularly.

Make it easy. Keep a pen and paper handy at all times. Then when you want to write down your thoughts, you can. You can also keep a journal on your smartphone.

Write or draw whatever feels right. Your journal doesn't need to follow any certain structure. It's your own private place to discuss and create whatever you want to express your feelings. Let the words and ideas flow freely. Don't worry about spelling mistakes or what other people might think.

Use your journal as you see fit. You don't have to share your journal with anyone. If you do want to share some of your thoughts with trusted friends and loved ones, you could show them parts of your journal.

Keeping a journal helps you create order when your world feels like it's in chaos. You get to know yourself by revealing your most private fears, thoughts, and feelings. Look at your writing time as personal relaxation time. It's a time when you can de-stress and wind down. Write in a place that's relaxing and soothing, maybe with a cup of tea. Look forward to your journaling time. And know that you're doing something good for your mind and body.
Medical Reviewers:

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When you were a teenager, you might have kept a diary hidden under your mattress. It was a place to confess your struggles and fears without judgment or punishment. It likely felt good to get all of those thoughts and feelings out of your head and down on paper.