Holiday 2020: Green Child Magazine

Holiday 2020

H OW T O

Have a Mindful Holiday Finding Gratitude S TA R T A P R AC T I C E T O S H I F T YO U R E N E R GY P LU S H OW K I D S LEARN E M PAT H Y COZY RECIPES FOR WINTER

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Publisher & Editor in Chief Amity Hook-Sopko Creative Team Kaitlyn Kirby Tamara Hackett Contributors Peggy O’Mara Aaronica Cole Janet Lansbury Mellisa Dormoy Carolina King Sandy Kreps Krysten Dornik Dr. Mark Burhenne Copy Editor Maria Moser Advertising Director Tracy Carter tracy@greenchildmagazine.com Media & Other Inquiries media@greenchildmagazine.com

S O L L Y B A B Y. C O M

# S O L LY B A B Y

10 HOW CHILDREN REALLY

LEARN EMPATHY

Janet Lansbury on why parents’

priorities play a major role

14 HOLISTIC DENTISTRY

Dr. Mark Burhenne talks how the oral

microbiome affects your overall health

21 HOW TO ASK FAMILY

AND FRIENDS TO CUT

BACK ON TOYS 24 CREATING AN

INTENTIONAL HOLIDAY

How to mindfully approach the busy

holiday season ahead

33 HOLIDAY GIFT GUIDE Our best picks for baby, kids,

tweens and teens, him and her, and the home

Our �lexible K-12 curriculum and accredited distance school will challenge, inspire, and support your family.

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44 TRANSFORMING

FOOD DESERTS 48 DEVELOPING A

GRATITUDE PRACTICE

How learning to be thankful can change everything

50 CONSCIOUS KITCHEN

Two cozy winter recipes to

add to your holiday menus

54 GOOD GREEN NEWS

Positive changes are happening

for the environment and we’re sharing them here

56 GUIDED MEDITATION

This colorful script guides you

through your energy-filled inner rainbow

EDITOR’S LETTER

The winter holiday season is a time most of us have wished we could slow down and enjoy more. Maybe 2020 is the year to make that happen.

Several friends (and loads of social media acquaintances) have shared how they’re craving the sense of comfort and nostalgia the holidays bring.

Reach Green Child’s Executive Editor Over the years, I’ve thought a lot about what makes editor@greenchildmagazine.com this time of year special and how we can focus more on what brings us joy. For me, it’s being present with my family and remembering, when things get too busy or stressful, that people are more important than things or events. That’s why I can’t wait for you to read Carolina King’s article on creating an intentional holiday. From big family traditions to the smallest, spontaneous moments, she shares meaningful ways to make special memories with your family.

And what would this time of year be without a focus on gratitude? Aaronica Cole brilliantly explains how when we feel like we don’t have much to be thankful for, that’s the time we need gratitude the most.

Other standouts from this issue are Janet Lansbury’s assessment (including real life parenting in action examples) on how kids really learn empathy, Peggy O’Mara’s compassionate take on eliminating food deserts, Sandy Kreps’ tips for kindly asking family and friends to cut back on toys this year, our annual eco holiday gift guide, and a super informative interview with our favorite holistic dentist, Dr. Mark Burhenne.

Wishing you a merry and bright holiday filled with joyful moments and plenty of time to enjoy them!

Amity

Amity Hook-Sopko Publisher & Editor-in-Chief

R E S P E C T F U L PA R E N T I N G

How Children Really Learn Empathy

BY JANET LANSBURY

janetlansbury.com

“Educators will tell you that a classroom full of empathetic kids simply runs more smoothly than one filled with even the happiest group of self-serving children. Similarly, family life is more harmonious when siblings are able to feel for each other and put the needs of others ahead of individual happiness. If a classroom or a family full of caring children makes for a more peaceful and cooperative learning environment, just imagine what we could accomplish in a world populated by such children.” – Jessica Lahey, “Teaching Children Empathy,” The New York Times Our personal success as individuals and the survival of our society as a whole depend on our ability to understand and connect with others, so empathy is inarguably one of the most important traits to instill in our children. To that end, resources for teaching kids empathy have been cropping up everywhere — in parenting articles, children’s book lists, and school programs like “Character Counts.”

However, Harvard University’s Making Caring Common Project released a discouraging report that demonstrates how these efforts are overshadowed, and may even be erased, by the actual feelings and priorities we unconsciously communicate to children, especially as parents. For those of us who study and observe very young children, this result is no surprise. In the report, The Children We Mean to Raise: The Real Messages Adults Are Sending About Value (which I recommend reading in its entirety), Harvard researchers note: “At the root of this problem may be a rheto-

ric/reality gap, a gap between what parents and other adults say are their top priorities and the real messages they convey in their behavior day to day. Most parents and teachers say that developing caring children is a top priority and rank it as more important than children’s achievements (Bowman et al., 2012; Suizzo, 2007).

About 80% of the youth in our survey report that their parents are more concerned about achievement or happiness than caring for others. A similar percentage of youth perceive teachers as prioritizing students’ achievements over their caring.

Youth were also three times more likely to agree than disagree with this statement: ‘My parents are prouder if I get good grades in my classes than if I’m a caring community member in class and school.’ Our conversations with and observations of parents also suggest that the power and frequency of parents’ daily messages about achievement and happiness are drowning out their messages about concern for others.”

Our words matter far less to our children than what we actually think and feel. Our children are the most sensitive, receptive and perceptive audience we will ever encounter, and for them, our feelings and attitudes are transparent and contagious. If we’re the slightest bit anxious or uncomfortable, our child has no choice but to feel that anxiety as well. If we’re annoyed, impatient or even a bit rushed, children have a harder time functioning and will tend to put on the brakes. It’s as if our uncomfortable energy sucks all the air out of the room. A fascinating study reported

in Scientific American showed how our children “catch” our social biases through the nonverbal messages we might unconsciously send. So, we can preach our unbiased approach to children all we want, but what children sense about us “in action” will override all of those lessons.

Highly aware and intuitive, our children don’t miss a trick.

So, the only way to teach children to prioritize empathy is to make this choice ourselves where it matters most, which is in our day-to-day interactions with them. This isn’t easy during the tumultuous toddler years or when our child’s behavior is aggressive or defiant or otherwise irritating, but with consistent practice and an understanding of developmental expectations, empathy can become our default perspective and consistent message.

REAL -LIFE EXAMPLES OF MODELING A N D E N C O U R AG I N G E M PAT H Y

Here’s how three parents are becoming conscious of their reactions and are learning to lead with empathy and understanding.

Instead of judging her son’s emotions as trivial overreactions, Lane chose empathy: Over the weekend my almost 3-year-old son had a meltdown— a screaming, crying, inconsolable meltdown over (what seemed to me) a very silly thing. Thankfully, the RIE (Resources for Infant Educarers) parenting approach taught me that what may seem trivial to me is probably a big deal for my toddler. Understanding that perspective gives me the strength to stay calm and help him through.

A lot of the time he’s trying to communicate through hysterics why he is upset, and I literally

can’t understand what he is telling me, so I’m not able to help immediately. I used to be able to hold him in my lap until he got all his feelings out and calmed down enough to discuss. Lately though, he has become more assertive with his independence, so he gets angry if I make the first move toward physical contact. Now I recognize this as normal, healthy behavior, don’t take it personally, and I learned quickly to offer support and wait for his direction. I say, “You sound very upset and I want to help, but I can’t understand what you’re telling me right now. Take the time you need to calm down. Is there anything I can do to help you calm down so we can talk?”

After a few weeks of this, he suddenly started asking me for help. I would note that he was upset, and he would say, “I need you to help me calm down.”

It floors me every single time that he is able to recognize at such a young age his need and ask for help like that.

This weekend, after enduring a rather terrible meltdown and developing the beginning signs of a migraine (and being distraught about that because I resolved my chronic issues with them well over 5 years ago), he started getting upset again, causing me to burst into tears. To my astonishment, he stopped in his tracks and said to me, “You’re upset. Can I help you calm down?”

Instead of becoming increasingly annoyed by her son’s repetitive behavior, Kate chose empathy: I have been learning to practice the RIE parenting approach for about a year now. I have found it so helpful and last night had yet another wonderful moment. My 4-year-old son, who has autism, was having difficulty waiting on his cousin to join him for a sleepover. He was tired, was getting very repetitive and agitated. I empathized with him that it can be very difficult to wait patiently. That calmed him a little. As a couple more minutes ticked by, he started repeating over and over that he wanted his

cousin to come. I said enthusiastically that I do, too! I started singing a made up song about waiting for his cousin to come. He sang with me and broke down into giggles and hugs. When his cousin finally came, he was calm and happy and able to enjoy.

Instead of rushing her child through emotions, Geentanjali chose patience and trust: I’ve been reading your work for about a year and I do my best to practice the RIE parenting approach. My daughter is 4.5, and I’m currently expecting my second.

A few months ago in my first trimester, I tucked my daughter into bed and headed down the stairs. Unfortunately I slipped all the way down a full flight of carpeted stairs, unable to stop, miraculously padding my fall with my elbow and bottom.

But I was seriously shaken and started crying. My daughter heard me in her room, charged down the stairs, held me tight and said, “Mama, just breathe and tell me if it hurts anywhere.” She held me tight as I vented and cried, telling me it’s okay, it’ll hurt for a bit, but it’ll get better, I promise. A few minutes later my husband got home, and she calmly narrated what happened.

Much later I sat and marveled at how calm she was and how effortlessly she calmed me down. She even told me to call the doctor! I’m amazed at how a four-year-old handled herself. Her understanding and sheer empathy was unbelievable.

HOLISTIC DENTISTRY HOW THE ORAL MICROBIOME AFFECTS OUR OVERALL HEALTH

Dr. Mark Burhenne is a functional dentist, best-selling author, and TedX speaker. At the core of his years of learning, practicing dentistry, and teaching is that the state of our oral microbiome directly affects our overall health. Known by his patients (and much of the internet) as Dr. B, Mark is also extremely caring, kind, and refreshingly optimistic about how our everyday actions can reclaim our health.

T H E T O P I C O N E V E RYO N E ’ S M I N D S L AT E LY I S I M M U N E H E A LT H . W H AT I S T H E R E L AT I O N S H I P B E T W E E N T H E M O U T H A N D T H E I M M U N E S YS T E M ?

The immune system is very active in the mouth. It turns out that one of the great risk factors in COVID-19 infection rate (and even fatality) is oral health. The mouth has its own biome, just like the gut has its own biome.

There’s a lot of permeability in the mouth.

Oral pathogens are involved in almost every chronic disease and the mouth is the only place in the body that a biofilm exists by design. The mouth is a unique system that is integral to your health, yet it has been largely ignored by the medical community for years. How we breathe (nasal breathing as opposed to mouth breathing) has an effect on the immune system. What happens in the mouth happens in the body.

W H E N I T C O M E S T O TA K I N G C A R E O F O U R O R A L H E A LT H , W H I C H P R AC T I C E S A N D P RO D U C T S A R E N E C E S SA RY ?

M A N Y O F O U R R E A D E R S L I V E A LOW WA S T E L I F E S T Y L E A N D WA N T T O K N OW W H AT ’ S E S S E N T I A L S O T H E Y ’ R E N O T C R E AT I N G WA S T E .

I applaud them, and I try and do the same.

There’s a lot of waste in the oral health category. Think about all the floss, toothbrushes, and tubes of toothpaste in our landfills. I’m sure a bunch of that stuff is floating in the Pacific Ocean as well, and it doesn’t break down.

The good news is that a lot of the smaller companies are providing better solutions. I use a recycled toothbrush handle and replace the head because I really like the toothbrush.

There are wooden-handled toothbrushes so

you can avoid plastic. You can also find biodegradable floss, made from silk.

Bite is a brand that makes a toothpaste tablet that has hydroxyapatite, a safe alternative to fluoride. It comes in a glass jar and doesn’t contain emulsifiers. However, toothpaste is only 10% of the equation. If you had a perfect diet and weren’t mouth breathing, you could get away without using toothpaste.

And forget mouthwash. You don’t need it, so that saves one product and one container from the landfill.

M O U T H WA S H I S N O T N E C E S SA RY ?

OR IT’S HARMFUL?

There are a lot of chemicals (alcohol, detergents, pesticides) in mouthwash. I have to admit, in dental school I was told that the mouth is a dirty place and you have to disinfect it. But it’s actually a place that needs to be nourished. There are good and bad bacteria in your mouth, and as long as the population ratio is commensal, you’re fine. Even natural mouthwashes with essential oils are bactericidal. One health influencer burned his mouth on a homeopathic mouthwash and lost his voice. There’s a study out there that supports the fact that if you use too much mouthwash, it actually elevates your blood pressure.

It kills off a bacterium that produces nitric oxide. Again, this super organism, the combination of human bacteria and other nonhuman bacteria and viruses and E cells, fungi, for example, that’s there for a reason just like it is in the gut. Using mouthwash every day is like using an antibiotic on your gut every day.

F LU O R I D E I S I N C O M M E RC I A L T O O T H PA S T E S , A N D I T ’ S I N O U R WAT E R . D R I N K I N G F LU O R I D E T R E AT E D WAT E R H A S B E E N S H OW N T O LOW E R I Q . W H AT I S YO U R P RO F E S S I O N A L O P I N I O N O N T H E SA F E T Y O F F LU O R I D E ?

Fluoride is a byproduct of the phosphate fertilizer industry. They take this product which they would have to pay to get rid of because it is a toxin when it comes out of the smokestack, and filter it. Then they truck it to a municipal water supply and sell it, and then it goes into the water.

When we raised our three daughters, my wife and I went to distilled water right away.

They didn’t get fluoride supplements, and they don’t have any cavities.

Your at home care - brushing with the proper toothpaste and flossing - should be enough.

The goal is not really a removal of biofilm, but a removal of stuff that sticks to the biofilm that can produce an immune response like inflammation of the gums. Fluoride is a broad reaching kind of bandaid that has lots of implications for the health of our society.

T H I S O N E WA S N E W T O U S W H E N W E S TA R T E D R E A D I N G YO U R I N S TAG R A M S T O R I E S . C A N YO U S H A R E A B O U T T H E B E N E F I T S O F M O U T H TA P I N G AT N I G H T ?

Using mouth tape forces you to breathe out of your nose (instead of your mouth). This is a simple way to reap the benefits of better sleep and improved oral health.

When you breathe with your mouth open, you are a different person because your blood pH is different. Your heart rate is higher. Your sympathetic tone is greater. Your respiratory rate is higher.

The big factor from a dental perspective is if you are mouth breathing, your oral posture is definitely altered. It’s in a state of dysfunction because you can’t breathe through your nose. And because of that, the tongue is in a different position, causing the lower face to develop in a different way. This lower face develops from birth to age six. If you are mouth breathing, you’re going to have a narrow face. If you have a narrow face, that means all the little parts of your airway have been made smaller.

Essentially, there are three boxes in the lower face. There’s the mouth box, the nose box, and then the airway box.

It’s the mouth box that if it grows to its proper width, with that along goes the growth and width of the airway box and the nose box, meaning we can breathe better. But if the mouth stays narrow, vaulted arch, the tongue sits low in the mouth or back up against the airway, all of those things that we see in mouth breathers, that will determine who you are later in life.

Let’s say your child is a mouth breather, and what do you do? I have one and two-year-olds mouth taping. There’s a product called Myotape that was patented by Patrick McKeown, a breathing expert. He wrote the book, The Oxygen Advantage. It’s a tape that doesn’t actually seal up over the lips. It’s more like a frame. It’s essentially what Native American women would do with their kids when they came off the breast. If

the baby’s mouth was still open after breastfeeding, they would pinch the lips shut.

You don’t want your child sleeping with their mouth open all night long, so this tape pinches the lips closed. If they want to open, they can. There’s nothing blocking the airway. That means the nose will come online eventually. Now, if there’s severe anatomical issues and they cannot breathe through their nose, it’s beyond the nasal patency issues, it’s something beyond allergies and lack of using the nose over time, then of course you have to see a pediatric ear, nose, and throat specialist.

IS IT POSSIBLE TO HEAL OR R E M I N E R A L I Z E A C AV I T Y ?

Yes. I think a lot of people are shocked by that, but you probably will remineralize a small cavity in your mouth at some point today. Now, if you have a dry mouth and you’re eating a lot of carbs, then the process of demineralizing will have too much emphasis where the remineralization can’t catch up. It’s happening to our bones as we speak.

The more exercise you do, your bones get stronger. It’s the same thing.

But yes, teeth can remineralize. You have to give your teeth a chance to remineralize, and intermittent fasting is great for that. Instead of snacking constantly where your teeth are always demineralizing, try eating two meals a day that are six hours apart, and the rest

of the time you’re remineralizing your teeth.

If you’re developing cavities, I recommend intermittent fasting, and of course, modify your diet and eat whole foods and grassfed foods. Make sure you’re supplementing with K2, Vitamin A, D3, and getting enough sunshine.

D O YO U R E C O M M E N D O I L P U L L I N G ?

Oil pulling can reduce pathogenic bacteria, like the ones that cause cavities and gum disease, in the mouth. Rebalancing the oral microbiome is one of the key benefits of oil pulling. Scientific studies show it also reduces gum inflammation, among other benefits.

Once when I was congested (which doesn’t happen as often since I started mouth taping) and my mouth was dry because I couldn’t

tape, I would oil pull for three days for about three minutes maybe once or twice a day. That was enough to thin that biofilm without scrubbing it away and using caustic mouthwashes and preserving the oral microbiome because it’s not that strong of an emulsifier and it doesn’t have chemicals in it.

Oil pulling is simple. Floss and brush your teeth, then place a tablespoon of oil (coconut is the most popular) in your mouth.

Swish the oil around for about three minutes, and then spit it out in the trash can (not down a drain because it can clog when it hardens), then rinse your mouth with water.

If your oral health is good, oil pulling once or twice a week is enough to get all the benefits.

H OW TO

A S K F A M I LY AND FRIENDS TO

CUT BACK O N TOYS

BY SA N DY K R E P S

As the holidays approach, many parents start dreading the influx of toys.

Whether it’s eight days of Hanukkah gifts or a tree full of presents from Santa, once the unwrapping frenzy is over we’re left with one concern: where are we going to put all of this?!

Even if you’re not the one giving them, toys tend to have a habit of piling up anyway. Well-meaning family and friends love to spoil your children! While decluttering is one way of reducing toys, stopping the influx in the first place is much less stressful.

START THE GIFT C O N V E R S AT I O N E A R LY

Talk with your family and friends in advance, asking them to consider focusing more on gifts of experience and relationship and less on stuff.

Finding gifts the kids actually use and can grow with them is ideal. If you can’t do this in person or over the phone, an email will work. It’s important that you have this conversation as early as possible so your friends and family aren’t already halfway through their holiday shopping before you mention it. Speak honestly, and candidly explain why you’re

looking to simplify.

You can also explain your intention to provide hands-on experiences your growing children need and can enrich their lives, instead of toys that will only be played with for a short amount of time and then forgotten in a pile of clutter.

Approach the conversation in a way that communicates things like, “I really want my kids to spend more time with you. I want to spend more time on their education and activities they enjoy.“ You want family members to be prepared for your new change so they’re not surprised or disappointed, but you also want everyone to understand the reasons you’re doing this. It’s not just about clearing your clutter, but it’s also about putting an emphasis on these intentional relationships and intentional experiences, so they can give a gift that has a lasting impact.

RECOGNIZE THAT MORE OFTEN MEANS LESS

When it comes to gift giving, a massive pile of beautifully wrapped gifts, while delightful on the eyes, soon

ends up being a pile full of toys and electronics in rooms that are already too full to begin with. Plus, when you have too many toys, suddenly none of them are actually special.

As one mom lamented, “It’s not that stuff is necessarily bad, per se, it’s just that the stuff that my kids bring into this house is actual crap. There are toys that will break in minutes, toys that my kids do not need, clothes that my kids also don’t need, papers and crafts and snacks and trinkets and knick-knacks that I am spending all of my time sorting, organizing, and purging.”

Save the money you’d spend on the newest holiday toy trend, and use that money instead toward something your child will enjoy and learn from for years to come.

KEEP EXPECTATIONS IN CHECK

So many kids hear stories from their friends about their huge trees with piles and piles of presents. If that’s not the case in your home, you’ll want to set their expectations up realistically from the very beginning. Remind them of the importance and the fun of gifts that can be used or enjoyed.

And it’s a good idea to remind them

that while gifts are fun, it’s the love behind the present that counts.

ASK FOR GIFTS OF EXPERIENCE AND REL ATIONSHIPS

Consider ideas like tickets to the zoo or the local science museum, movie tickets, or gift cards for your children’s favorite hobbies. Teens can use gas cards if they’re driving or gift cards to healthier fast food restaurants.

Try specifically asking for experience gifts that can enhance your child’s relationships with other family members. Maybe grandma can take the kids to the zoo instead of just handing them some tickets. Not only will get a great day out to see the animals, they’re also going to be spending time with grandma.

Another idea is a gift certificate or contribution towards lessons. Is your child interested in dance, sports, music? Mention that a great gift could be contributions towards music lessons, martial arts classes, sports coaching, acting lessons, or dance classes. Be sure to invite the gift-giver to watch a tournament or recital so that they can see that their gifts are going toward an activity your child loves.

TRY THE WANT NEED WEAR READ APPROAC H

You may have heard the idea of “something you want, something you need, something to wear, and something to read.” This is one fantastic way to reduce the number of toys that come into your home while also giving them gifts that serve a specific purpose. It’s also a great way of keeping your holiday shopping simple, which can also help save your sanity.

If contributions toward lessons aren’t feasible, maybe your child could use some of the necessary items they’ll actually need for their activities, like a baseball player needing a new glove or a bat. It’s a great gift because it’s something he would actually use and it’s also not extra stuff cluttering up your house. If your child is a musician, perhaps a new music book or supplies for their instruments.

If you know a family is planning a trip, consider giving the children some travel supplies they may not already own, such as a new suitcase, travel clothes, or gift cards they can apply toward their trip and souvenirs.

Creating an Intentional Holiday H OW T O M I N D F U L LY A P P R OAC H T H E B U S Y H O L I DAY S E A S O N A H E A D

BY CAROLINA KING

mamainstincts.com

The holidays are a wonderful time to hit pause on our regular lives and allow ourselves to be fully present with our children.

These are truly days when long-term memories are made.

Having this awareness during this holiday season is a gift because you can consciously create a holiday season your children will remember. Yes, even during unsteady times there are meaningful ways we can celebrate with our children to make the holidays happy and memorable.

Start by asking yourself how you want your children to remember this holiday season.

From there, create the environment and plan to make the most of love and joy for your family.

Feeling loved is the base of intentional parenting. We want our children to remember this love when they’re adults. It is the base of a healthy relationship and guess what? Love happens with little seeds you plant every day.

This holiday season, make it a priority to create mental, emotional, and physical space for your children to feel loved and connected to you.

Connecting with our children means we spend time with them without interruptions, even if it’s just for 15 minutes a day. We listen to them and engage with them with an activity of their choice. Connecting with our children means showing interest in the things they care about.

How to Have an Intentional Holiday Season If this year has felt more chaotic than usual, you can use the holiday season to pause and reconnect with your family. Here’s how to approach it mindfully.

S TA R T FA M I LY T R A D I T I O N S

Family traditions are events that we repeat every season. They are things children look forward to because they know every holiday season they get to do this special thing. The best part about family traditions is that you can always start new ones and keep them going throughout the years.

Here’s an example: I am Costa Rican and my husband is American. In Latin America we celebrate Christmas on Christmas Eve, but in the U.S. Christmas is generally celebrated on Christmas Day. Instead of choosing when to celebrate, we celebrate on both days.

On Christmas Eve we have dinner and Santa comes to our home, in person, to deliver their presents. The following day we go to my in-laws and we open gifts from each other.

My children know this is how we do things and every year they look forward to it. It is part of what makes Christmas special to them.

We also decorate our home for Christmas the day after Thanksgiving, and we get matching pajamas each year. They are small things but things our children look forward to because they feel unique and special to them.

A few ideas on new traditions you can star t t his holiday season...

1

5

Wr a p p i n g G i f t s To g e t h e r.

Ta ke a N e i g h b o r h o o d D r i ve .

This might sound like a simple activity, but when I was growing up, this was something my mom and I did together, and I loved it so much. Never underestimate the power of the small things.

Turn on holiday music while you drive around to look at lights. Music is powerful and to this day, when I put on the Christmas carols I heard as a child, it brings me back to loving moments with my parents. Use music to magnify these beautiful moments.

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2 Ma ke H o m e m a d e Holiday Cards To g e t h e r.

S t a r t a D e c o r a t i o n D a y.

Pick a date to decorate your home and stick to it every year. This will give your children something to look forward to.

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S t a r t a G r a t i t u d e J a r.

During the month of December, place a jar where every family member must write something they’re grateful for. Make it a daily activity to write things we’re grateful for and on Christmas day you can read all these notes together.

4 P i c k a n ew Christmas tree ornament.

B a ke C o o k i e s To g e t h e r.

8 U p d a t e t h e C a l e n d a r.

Get an advent calendar or a countdown calendar and update it every day together.

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I N C L U D E YO U R C H I L D R E N I N YO U R M I N D F U L N E S S P R AC T I C E

The holiday season coincides with the end of a year and a new beginning. This is the perfect time to reflect on the last year and let go of anything that no longer serves you.

We make a big deal out of this in our home because we are teaching our children that if there’s one thing they can control, it is how they react to things and who they are. We practice letting go of things we can’t control and also letting go of habits we don’t want to keep repeating.

We use the end of the year to talk about emotional issues that drag us down and that we want to leave in the past. Then we build a fire and share the highs and lows of the past year while we roast marshmallows. I love this activity because it gives me a great glimpse into my child’s mind and the things that have impacted them.

Then we write down something we want to let go. Our little one draws a picture since she can’t write yet. Everyone gets to do this in private, meaning what’s on the paper is just for your eyes only. Once everyone is done writing on the paper what doesn’t serve them, we throw the pieces of paper into the fire and watch them burn. This activity usually ends with our children cheering when the paper burns.

Even though this is a symbolic event, it gives us time to reflect on the year. It gives us space to connect as a family and most importantly, it makes us realize we have the power to change the things we want to change.

G I V E B AC K A S A FA M I LY

‘Tis the season to spread some joy and teach our children how fulfilling it is to be kind, without the need for recognition. True kindness comes from the heart, and we want to take this time to connect with our hearts and do random acts of kindness.

Here are some ideas on how you can give back and spread kindness with your little ones: 1 L e a ve a n A n o ny m o u s Gift.

Whether to a neighbor or someone in need, drop the gift at their doorstep or mail a gift without a return address. Kindness doesn’t require recognition, and this is a great way to introduce this idea to our children.

2 Smile at Strangers.

Sometimes we are so busy we go places without paying attention to those around us. But most of us have some pain we carry and on some days, that pain becomes a big burden. A smile from a stranger can help bring someone out of a bad mood, and it’s such a simple thing to do. Now that masks are mandatory, smiling gets trickier, however a smile happens with our face and you can see it in people’s eyes.

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Vo l u n t e e r.

Volunteer in a homeless shelter, in person or by helping gather supplies and gifts needed for the holidays.

Model Kindness.

Our children watch our every move. If you spread kindness, you will raise kindness spreaders. I’ve always told people in public to have a great day. Now my 7-year-old does this, and it puts a smile on everyone’s face, including mine.

5 B u y a Me a l f o r S o m e o n e in Need.

The reality is that we live in a world where not everyone has their basic needs met.

This might be a very sad thing for your child to realize, but it is important to talk about it, especially because we don’t want our children to discriminate against people who have less. Talk with your child and if they feel compelled to help in some way, like buying a meal for someone in need, let them take the lead.

7 S h ove l S n ow.

Help your neighbors, especially elderly neighbors. This will be so appreciated by your neighbors and your children will enjoy the purposeful feeling.

6 Sponsor a Child.

Through Toys for Tots or your local Angel Tree, let your child pick a gift for a child who is not as fortunate on Christmas.

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Scan Me

BE PRESENT

There are events in our lives that stick to our memories. These events stick because they have an emotional charge behind them. They might be events we repeat yearly, but they might be things specific to that season, year, or a specific moment.

We want the holidays season to be filled with wonderful memories and a time where your child looks back at and remembers the love all around them.

Here’s how to encourage these memories to last.

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1 Seize the Moment.

Some of the best memories happen spur of the moment. Let yourself go and jump on the opportunity to do something fun with your kids when it arises. If you kids see a pile of snow and run straight into it, put your phone down and run after them.

Let yourself be a kid again and have fun with your kids.

2 Stay in the Moment.

Technology has made it so easy for us to be next to each other physically but in different worlds mentally. Use the holiday season to be more present with your loved ones. Practice self-awareness and bring yourself back to the present moment when you find yourself mentally, emotionally, or physically checked out.

Ma ke L ove t h e P r i o r i t y.

You would think that your children know how much you love them, but children sometimes get scared that we will stop loving them if they do something wrong.

This is the time to show them the unconditional love you have for them.

Follow a polar bear across a stunning Artic landscape.

BY

M AC BA R NETT

A RT BY

SHAWN HA R R IS

★ “Barnett’s humor, just right for littlest readers, adds warmth, while Harris concentrates on the elemental beauty of Arctic life.”

—Publishers Weekly (starred review)

★ “An engaging, easy-to-read tale.”

—School Library Journal (starred review)

★ “Beautifully poetic. . . . A winning must for the youngest polar bear lovers.”

—Kirkus Reviews (starred review)

★ “Succinct . . . yet sophisticated.”

—Booklist (starred review)

Where is he going?

C Illustration © 2020 by Shawn Harris

a n d l e w i C k

P

r e s s

2020

HOLIDAY GIFT GUI DE

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8 O N SA FA R I

Made from sustainably sourced rubberwood.

B U Y : $24.95, thenaturalbabyco.com

1 S H O PA H O L I C

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Handcrafted out of rattan, an environmentally responsible, fast growing and easily renewable material. B U Y : $150, roseandrex.com 2 BA BY B F F

This organic elephant entertains your little one and easily attaches to your stroller to keep it safe! B U Y : $16, sproutsanfrancisco.com

3 G R E AT C AT C H

Learn to cast a line with this magnetic fishing set.

B U Y : $38, thenaturalbabyco.com

FOR BABY

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4 G ROWS U P

This easy to clean high chair / chair is made from sustainable beech wood.

B U Y : $255, meetlalo.com 7 B U I L D E R BA B E

These heirloom quality blocks teach problem solving skills, and encourage years of learning. B U Y : $90, lovevery.com 9 STEP UP

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Toddlers can climb in and out themselves, getting them to kitchen counter height to safely learn beside you. B U Y : $199.99, amazon.com

5 I N B LO O M

This fantastic floral print makes this practical piece of baby gear a delight to have in any room. B U Y : $205, dockatot.com

6 ECO DOLL

Hand-embroidered with hypo-allergenic poly fiber fill, plus 10% of every doll purchase is donated to a children’s charity.

B U Y : $82, wildflowerlibertyleague.com

1 BE CALM

Everything you need to introduce mindfulness and meditation to your little ones. B U Y : $75, roseandrex.com

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2 FIRST BIKE

Pedal free, no PVC, No harmful Phthalates, no heavy metals. B U Y : $189, thetot.com 3 SUNNY SKIES

Made with beech wood and non-toxic paint, your little meteorologist will enjoy this weather station. B U Y : $56, roseandrex.com

2 FOR KIDS

5 SAY C H E E S E

Handmade wooden toy camera with a kaleidoscope lens encourages open ended, imaginative play.

B U Y : $35, roseandrex.com

8 8 S TAC K I T

A lovely, engaging book that encourages your little one to guess where this majestic polar bear is going. B U Y : amazon.com

Encourages creativity, problem solving, and hand-eye coordination, the natural, lacquer-free colors make it look like art. B U Y : $35, thetot. com

7 T R AV E L T R AC K

9 R A I N B OW P L AY

6 POLAR BEAR

Take your cars on the go and build a track literally anywhere! B U Y : amazon.com

Colorful, Montessori-inspired porcupine encourages fine motor skills, hand-eye coordination, colors, textures and size recognition. Handmade and painted with non-toxic acrylic paints. B U Y : $75, wiwiruka.com

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4 G I F T BAC K

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The My Little Artist gift basket will inspire hours of creative fun, plus each sale gives back to help protect our land and water.

With Our Green House, you can build your own eco-friendly gift basket for everyone on your list!

B U Y : $99.99, ourgreenhouse.com

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1 MINI MONET

Bring beautiful art into your home with these paint-by-numbers kits from Modern Monet.e.

B U Y : $42, amazon.com

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FOR TEENS

2 S O L A R P OW E R

Portable charger to take along on hikes, camping and more. B U Y : $26.98, amazon.com 3 ONE OF A KIND

Tweens and teens can create their own lip balm or gloss, bath bombs, or soaps while enjoying all natural ingredients and STEM learning.

B U Y : $22.95, kissnaturals.com

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4 U N D E R WAT E R

It’s a garden! It’s a fish tank! It’s both! Your teens will love watching this ecosystem thrive.

B U Y : $99.99, backtotheroots.com

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7 R E A DY, AC T I O N

Let your aspiring Vlogger get started with this AllIn-One Kit. B U Y : $79.99, gpx.com

This Made-in-the-USA kit allows teens to make their own mochi ice cream balls.

B U Y : $32, uncommongoods.com

8 G I R L P OW E R

Empowering tees, masks, and accessories support and raise awareness for people with chronic illnesses and disabilities. B U Y : $25, girlschronicallyrock.com

6 MIX MASTER

Teens build their own working synthesizer, then create and mix sounds. B U Y : $34.99, amazon.com

1 TA K E N O T E S

Get organized for the new year ahead with this wheat planner. B U Y : $64, goldencoil.com

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2 B E AC H WAV E S

Get effortless gorgeous curls or beachy waves with CharlieCurls’ super simple eco-friendly hair accessory. Styles even thick, heavy hair with no electricity or damaging heat. B U Y : $79.99, charliecurls.com 4 CHIC SLING

The lightweight and beautiful Bairn carrier by environmentally conscious Scottish sling company Oscha is a must-have for new parents who want to support small ethical businesses. The bairn is created from sustainable yarns, is super easy to use and comfortable to wear. Choose from a wonderful array of colors and prints. B U Y : $145.85, oschaslings.com

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5 I N T H E G LOW

Sustainably sourced skincare and radiance facial roller in recyclable packaging. B U Y : $150, truebotanicals.com 6 BEARD CARE

100% natural and cruelty free ingredients to nourish and condition. B U Y : $12, 365bodylove.com

7 FRESH BREW

The first black-owned, nationally distributed coffee brand donates a portion of all profits to initiatives that support improving the lives and futures of at-risk youth.

B U Y : $61, blkandbold.com

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HIM AND HER 3 FOR MAMA

Earth Mama’s Little Something for Mama is an easy-to-wrap bundle of travel-sized organic herbal care favorites in 100% recyclable cardboard packaging. Completely safe for expectant women, Little Somethings help you spoil your favorite pregnant person with adorable mini-sized versions of Earth Mama’s most-loved clean products, including Belly Butter and Oil, Morning Wellness Body Wash, Ginger Fresh Deodorant (and a regular-sized Orange-Ginger Lip Balm). B U Y : $25.99, earthmamaorganics.com

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FOR HOME

Simply Organic Bamboo bedding is crafted from 100% organic bamboo.

With a luxurious sateen weave and buttery smooth texture, you can transform your bedroom into a cozy retreat with our premium bamboo sheets, comforter, duvet cover, and snuggly soft throw blankets. Get 25% off sitewide when you use promo code GREENCHILD. B U Y : simplyorganicbamboo.com

2 N O N S T I C K PA N

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Outstandingly versatile ceramic coated pan that uses a PTFE and PFAS free coating. B U Y : $145, fromourplace.com

3 G I L D E D B E AU T Y

6 ECO TRIO

Lightweight bamboo tongs in three convenient sizes.

B U Y : $15, bambuhome.com 7 N E W H E I R LO O M

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This volcanic stone mortar and pestle can go in the oven, and picks up flavors over time to enhance your recipes. This will be an heirloom to pass along to grandkids.

B U Y : $60, verveculture.com

Take your decor up a notch with this cast iron leaf. B U Y : $30, meganmoltenshop.com 4 O RGA N I C G O L D

Convert your own organic waste to compost and enrich your backyard soil.

B U Y : $40, bamboozlehome.com

5 CUT IT OUT

Fair Trade, Shesham wood, papri wood and mango wood; food–grade mineral oil finish. B U Y : $59.99, tenthousandvillages.com

N A P T I M E AC T I V I S M

Transforming Food Deserts Approximately 23.5 million people in the US live in food deserts, where access to healthy food, like fruits and vegetables, is limited, nonexistent, or unaffordable. The USDA has identified more than 6,500 food deserts in the United States.

bikes. One food desert resident reports that a trip to the grocery store takes 40 minutes each way on the bus, followed by a walk home carrying several grocery bags.

Food deserts are the byproduct of housing segregation, which underpins many of our racial People who live in food desBY PEGGY O’MARA inequities. Local, state and federts are isolated from grocery peggyomara.com eral governments perpetuated stores so they tend to shop at housing segregation until it was convenience stores, fast-food prohibited by executive order in restaurants, corner delis and liquor stores, 1962. Today, one third of black US city dwellwhere the available food is high in fat, sugar ers live in hyper-segregated areas and the and salt. degree to which blacks and whites are separated from each other has hardly changed Food deserts are considered a form of food since 1970. apartheid because 80% are in poor neighborhoods, especially communities of color.

In the face of this institutional racism, what According to the Food Empowerment Projcan be done to increase access to healthy ect, wealthy neighborhoods have three times food for people who live in food deserts? We as many supermarkets as poor neighborcan start by identifying the food deserts in hoods, white neighborhoods have four times our communities and asking our city council as many supermarkets as do predominantmembers and state legislators what is being ly black ones, and grocery stores in Afridone to ensure healthy food for all of us. can-American communities are smaller and offer less selection.

7 WAYS T O H E L P F O O D D E S E R T S B LO S S O M

For those with a car, driving to a grocery store may be no problem, but 2.3 million people live more than one mile away from a supermarket and do not own a car. They are dependent on walking, carpools, buses, and

Start a cooperative buying club with friends and relatives. Aim for seven to 10 households. Buy food in bulk and distribute among club members. Small Footprint Family has

how-to tips and a list of wholesale vendors.

Create or attract a farmers’ market. Make sure the market accepts food assistance cards and locate it near a bus stop, where people are already. La Donna Redmond developed a farmers’ market on the Westside of Chicago to improve the food system process and to build connections with African-American farmers. Farmers’ markets in food deserts not only increase the availability of healthy food but also decrease overall grocery prices in the neighborhood.

Support black farmers. On a national level, the courts have found that the USDA discriminates against black farmers because they have persistently been denied farm subsidies, government loans, emergency or disaster assistance and other aid. Some USDA employees have actively blocked aid to black farmers and the Government Accounting Office has sharply criticized the agency’s handling of discrimination complaints. The National Black Farmers Association advocates for the civil rights of black farmers and secures food sovereignty by strengthening connections between farmers and consumers.

Finance and fund black-owned local grocery stores and local food co-ops. Active discrimination toward black businesses continues amidst a history of discrimination in funding and investment. Fewer than 10 black-owned supermarkets remain today across the entire country. In Detroit, a city that’s 85% African-American, there are no black-owned grocery stores. One solution— used successfully by the People’s Community Market in Oakland— is to fund local grocery

stores by selling shares directly to the public. In California, Fresh Works, a public-private partnership, provides loans and grants to grocers in underserved neighborhoods.

Encourage local bodegas and corner delis to stock healthy food. The Urban Food Project in Birmingham, Alabama has launched the Farm to Corner Store Initiative to help store owners within underserved communities buy, merchandise, and sell fresh and local produce. In 2004, the Food Trust piloted the Healthy Corner Store Initiative to increase the availability and awareness of healthy foods in corner stores in Philadelphia.

Develop mobile grocery stores. MoGro is a nonprofit mobile grocery project in northern New Mexico that is committed to providing healthy food. It offers weekly bags of fresh, mostly local, fruits, vegetables and grocery items available for pickup at various locations and on a sliding scale. Weekly shares range from $10 to $30 and they accept EBT cards. The Corner Market, a 24-foot mobile grocery truck equipped with freezers of meat, dairy products and fresh produce, serves rural communities and food deserts in the Birmingham, Alabama area.

Grow your own food either in containers, in your yard, on your roof or as part of a community garden. According to a research study, community gardening programs can reduce food insecurity, improve dietary intake and strengthen family relationships.

Developing a Gratitude Practice H OW TA K I N G T I M E T O B E T H A N K F U L C A N S H I F T YO U R E N T I R E DAY

BY AARONICA COLE

thecrunchymommy.com

This year has taught me a lot about the power of your mindset. I’m not one of those overly positive people who only sees the good in things, people and situations.

I like to think of myself as a realist. I hope for the best, and prepare for the worst.

Going into quarantine, I thought I was ready to make some memories with my family and then I found myself sitting in a cesspool of doom and gloom. It hit me that I needed to reassess my gratitude practice and change my mindset.

A couple of years ago I bought one of those gratitude notebooks. It had sections to fill out daily with what you were grateful for.

If I’m being completely honest, I didn’t use it. I was in one of the most stressful times ever. It was within the first year of entrepreneurship, and I was broke, struggling to get pregnant, and completely stressed out.

In my mind, this meant I had nothing to be grateful for.

Yet, I couldn’t have been more wrong.

This is the reason having a gratitude practice in place is so important. When times are good, it’s easy to see all the things to be grateful for. You may have accomplished whatever goal you set out to do and so you’re grateful.

You feel good. Everything is great. But what happens when things get hard? Can you see the beauty then?

If your answer is no, you aren’t alone. Practicing being intentional about having a thankful heart is one of the ways to change your mindset when you’re in space of contention. When you change your mindset, you change your thoughts which then change your actions— ultimately putting you in a different space altogether.

How to Set Up a Gratitude Practice In an ideal world, this would be as easy as waking up, stretching and immediately having a grateful heart. But in reality, this takes some work— especially for it to be sustainable. Your gratitude practice should have the following components: A SET TIME

The best time to do your gratitude practice is in the morning. Why, right? I mean, who has things to be grateful for fresh out the bed? I thought the same thing, too, until I started doing it. Starting your day with the mindset of gratitude changes your attitude. I’m not a morning person at all but when I start my day giving thanks for waking up, having a good sleep and acknowledging the previous day’s moments to be thankful for, everything shifts.

A P L AC E T O W R I T E

I know, in this time that we’re focusing our efforts on living a more green life this can be a pain point. But there are really great, eco-friendly notebooks and inks out there along with being able to use digital notebooks. Writing down what you’re thankful for is important for a couple reasons. On days where it’s hard to find gratitude, you can go back and look at things you’ve written down previously. It’s also a good way to begin manifesting things that you’d like to have and are working toward.

CONSISTENCY

It can take between 14-26 days to create a habit. If this is your struggle, again, you aren’t alone! Set an alarm or reminder for when you plan to sit down and be prepared to shift your mindset. If you’re someone who will sit and write for forever, set a timer for 2 minutes and write until the alarm. This is a quick and powerful practice so you want to make sure you are mindful of the time.

W H AT T O E X P E C T

I don’t want to fib and say something like, “You’ll immediately feel enlightenment!” It doesn’t quite work that way. At first you may resent it, especially if you’re in a negative space. But the more you practice the intentional shift of your mindset, the easier it will be. And you may find yourself happier, more motivated, and more appreciative of what you already have.

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CONSCIOUS KITC HEN

Apple Cranberry Pie Apples get a tart, pretty companion in the Apple Cranberry Pie. With a hint of orange and spices to add subtle flavor and depth, this pie is a perfect blend of unique and traditional.

BY R E B E C C A N E I D H A R T

goodthingsbaking.com

INGREDIENTS

1 9” pie crust 2 cups whole, fresh, cranberries, washed 3–4 whole apples, peeled, cored, and sliced about 1/8” thick 3/4 cup white sugar 1/4 cup all-purpose flour Zest of 1 orange 2 tsp. cinnamon 1/4 tsp. allspice 1/4 tsp. nutmeg 1/8 tsp. cloves Pinch of salt

DIRECTIONS Preheat oven to 375°. Lay the crust in a pie

plate (not deep dish), trim and crimp the edges, and dock it (poke with a fork all over to allow steam to escape and prevent air bubbles).

In a large mixing bowl, combine the sugar,

flour, orange rind, and spices.

Peel, core, and slice the apples, then arrange

them on the bottom of the crust, gently fanning them out.

Brush lemon juice over the apple slices to

prevent them from browning.

Toss the cranberries in the sugar and spice

mix. Sprinkle them over the apples in the pie crust, and sprinkle any extra sugar mix over the top.You may have to press them in around the apples to fill in any spaces.

Place the pie in the oven and bake for 55-

60 minutes.

Pie is done when the edge of the crust is golden brown and the apples are tender when you poke them with a fork. The cranberries on top will probably hold their shape, but they may be oozing and the berries down in the crust should be bubbly and juicy.

Remove from the oven and allow it to cool

to room temperature so that the filling sets.

Slice and serve with whipped cream or vanilla ice cream, if desired.

RECIPE FROM HAPPY HEALTHIER HOLIDAYS

CONSCIOUS KITC HEN

Sweet Potato Apple and Sage Soup This nourishing soup is creamy and filling. The flavors mesh beautifully for the perfect meal or side dish for your holiday gathering.

BY K RYS T E N D O R N I K

INGREDIENTS

6 sweet potatoes 2 green apples (peeled, cored and diced) 3 Tablespoons of fresh sage (finely chopped) 2 yellow onions (diced) 5 - 6 cups broth (vegetable or chicken) 2 cups dairy-free milk 1/2 tsp cinnamon 1/2 tsp nutmeg

Sea salt and white pepper to taste Extra virgin olive oil Maple Cream Drizzle optional: mix dairy-free yogurt or a dairy-free sour cream with a splash of maple syrup and drizzle on soup before serving.

DIRECTIONS Preheat oven to 350 degrees.

Wash and peel the sweet potatoes and cut them into 2 - 3 inch pieces. Drizzle with olive oil

and bake for about 30 minutes.

Dice the yellow onions, peel, core and dice the green apples and chop the sage. Pour about

2-3 TB olive oil in a large skillet. On medium to medium-high heat, sautĂŠ the onions, apples and sage until onions are translucent and the apples are soft. Once ready, set aside until the sweet potatoes are done.

Allow the sweet potatoes to cool. Place some of them in the blender with part of the onion,

apple and sage mixture, with broth of choice, dairy free milk, cinnamon and nutmeg. and blend until smooth. Do this with the remaining sweet potatoes, onions, apples, sage, broth, dairy free milk, cinnamon and nutmeg until it’s all creamy.

Mix in large soup pot and heat. Add optional drizzle of dairy-free maple cream and enjoy.

GOOD

GREEN NEWS

POSITIVE CHANGES ARE HAPPENING FOR THE E N V I R O N M E N T . H E R E A R E T H E S T O R I E S T H AT A R E GIVING US HOPE FOR THE FUTURE OF THE P L A N E T R I G H T N OW.

Pa p e r, p l e a s e .

Responding to letters from children, LEGO will stop using plastic bags inside its boxed sets and replace them with paper ones. The Danish toy maker said it will start making the switch next year and expects plastic bags to be phased out in the next five years. The company also aims to switch to sustainable materials in its core products by 2030.

Stay wild.

In a victory for animals across France, the European nation announced three new bans on the use of wild animals for entertainment.

France’s Minister of Ecological Transition, Barbara Pompili, announced the ban of wild animals used in France’s traveling circuses, marine parks, and mink fur farms.

D o l p h i n s r e t u r n . Indo-Pacific humpback dolphins, also known as pink dol-

phins and Chinese white dolphins, have been spotted swimming in the Pearl River Delta at a 30% higher rate than before the pandemic. During lockdowns, Hong Kong suspended ferry services giving the dolphins more space, and they’ve been making appearances in the delta in droves.

Coal is cancelled.

Portland General Electric closed its last coal-fired plant in Boardman, Oregon to invest in greener energy options. PGE has decided to invest in building a $160 million green energy facility in Morrow County that will run solely on wind and solar energy.

G o o d bye , cosmetic chemicals.

The state of California passed the Toxic-Free Cosmetics Act, banning the use of 24 toxic chemicals, including mercury and formaldehyde, in beauty and personal-care products.

Many of the ingredients included in the bill are already banned or restricted in Europe.

S i n g l e u s e p l a s t i c b a n . South Australia has just become the first

Australian state to enact a ban on single-use plastic. Beginning in 2021, the sale, supply, and distribution of single-use plastic products including forks, knives, spoons, straws, and coffee stirrers will cease.

GUIDED MEDITATION I N N E R R A I N B OW

BY M E L L I SA D O R M OY

ShambalaKids.com

I N S I D E O F E AC H O F U S I S A S P I R A L I N G , C O LO R F U L E N E R GY C E N T E R .

These centers represent a different area in our lives with a unique color.

When these centers are out of balance or clogged up, we don’t feel so great.

But when they are balanced - bright and flowing freely - we feel amazing, happy, and healthy.

In today’s meditation, we are going to learn about the different centers and how to keep them clear and flowing brightly and beautifully.

Gently close your eyes, and take in a nice, deep breath. Feel the cool air enter your nose and flow all the way down to your belly.

Exhale slowly. Imagine breathing in peace and calm, and exhaling out tension and stress. And again, paying close attention to your in-breath and your out-breath. Very good. Now you can just breathe comfortably and naturally.

With your eyes closed, let’s imagine the swirling energy centers in our body now, one by one, as I lead you.

AT T H E BA S E O F YO U R SPINE IS THE FIRST E N E R GY C E N T E R . I T I S R E D I N C O LO R .

This center spins brightly when you feel safe and secure and when we re-

lease our fears. So, breathe in a soft red mist now, and breathe out any fears. Say aloud or to yourself, “I am safe. I am secure.” Imagine this center spinning a warm, comforting red and flowing freely.

YO U R S E C O N D E N E RGY C E N T E R I S O R A N G E A N D LO C AT E D R I G H T B E LOW YO U R B E L LY B U T T O N .

It spins brightly when you feel happy, friendly, and creative. It also likes when you release guilt and blame. So, breathe in soft orange and let it fill your entire body. Focus right below your belly button and imagine the swirly bright orange color spinning around and around. Breathe in happiness, playfulness, and creativity. It feels so good.

N OW W E H AV E T H E B E AU T I F U L Y E L LOW E N E RGY C E N T E R R I G H T A B OV E YO U R T U M M Y.

This yellow energy shines brightly with strength, confidence, bravery, and motivation. Breathe all those things in on a warm yellow ray of sunshine. Let go of disappointments and focus on the warm yellow feeling.

I N O U R H E A R T A R E A N OW, W E H AV E T H E G R E E N E N E RGY C E N T E R O F LOV E .

Release any sadness in your heart, and inhale the healing green mist, which carries love, kindness, forgiveness, and gratitude.

These are the things that brighten up our heart center. Feel it shining so bright now as your heart area fills with all these wonderful things.

and feel easily.”

IN THE MIDDLE OF YO U R F O R E H E A D I S T H E I N D I G O C O LO R E D E N E RGY C E N T E R O F MINDFULNESS AND INTUITION.

Imagine breathing in the indigo colored-mist and watch as it creates a whirlwind of swirling color all around you now. This energy center shines brightly when we connect with and acknowledge our inner knowing, and when we see beyond appearances.

F I N A L LY, YO U R C ROW N E N E RGY C E N T E R , L I K E A B E AU T I F U L V I O L E T F LOW E R O P E N I N G U P AT T H E T O P O F YO U R HEAD, SHINES I T S R A D I A N T E N E RGY.

N E X T , W E H AV E O U R B E AU T I F U L B LU E E N E RGY C E N T E R T H AT R E S T S I N T H E T H ROAT A R E A .

It flows when we speak truth, when we are courageous, and when we speak up for ourselves and others. So, imagine breathing deeply in a beautiful blue brave mist.

It travels to your throat area and grows bigger and bigger as you say to yourself, “I can express myself and say what I think

We let go of attachments to free this energy to be its best. We let imagination, and the magic of knowing we are part of the whole cosmos lead the way.

All of these centers are part of who we are even if we cannot see them with our eyes.

You’ve done a great job today, and remember to keep your centers clear with your rainbow breathing and focusing on the good things that each one represents.

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