You Are What You Feel by OFF COLOR JOURNAL

hi.

this is something else. I want to invite you to get to know a world that needs to be freely explored without any hesitation

it‘s good for us.

Hello you, hello parents, hey there, I am so glad to meet you today and spend some very special minutes, hours, and days together with you and your family! I appreciate you exploring this world together with me and I like to say thank you first. What made you choose this book? The title? Are you interested in art therapy? Would you like to read about mental health and its practices? Or do you ask yourself what mental health and art have in common? We go through all of this in this book. More or less.

I started writing this book for kids only, but this changed soon. My idea was to write a book about mental health that is super easy to understand; collecting sometimes boring facts, and learning about a topic that is so important but with a fun and creative approach. I don’t want to be too scientific here and bore you with statistics - I want to spend those precious moments with you to learn about mental health, feelings, emotions, and how to deal with them. This book is not a guide on how to raise kids right or how to live a happy life as a grown up, it’s a source of inspiration or a rainbow of many colors which shall stimulate. We will practice understanding our feelings, connected to some color therapy. I gathered many examples and ideas how to manifest mindfulness and other practices which help our mental health on the daily.

Tell me about art therapy. How to work with this book

1-3 4

Feelings

5-7

Moods

8-21

Color + Emotions

22-35

Ways To Heal: Practice

Mindfulness

38-47

Kindness

48-53

Compassion

54-57

Forgiveness

58-60

Gratitude

61-66

E X T R A Food Makes Us Happy Further Information

…and never, never, never forget how important art is in the world of mental health and healing.

“Art should be something that liberates your soul, provokes the imagination, and encourages people to go further.” ― Keith Haring

* Keith Haring was an American artist who flourished in the 1980s with his Pop-Art and especially his famous Graffiti paintings in New York City

Tell me about art therapy.

I’m glad you asked.

As we think back to the beginnings of our lives and our development, art has always played a huge part. We play with colorful toys which shall entertain and make us feel happy. As soon as we can hold a crayon, we tend to leave some of our toys behind, finding ourselves around tables, where our tiny feet are dangling beneath, and painting hundreds of pictures for mom and dad who claim every picture to be the prettiest they have ever seen. Too many paintings to keep or hoard, but a lot of good exercise for kids. We paint our ways through kindergarten and continue to do so in school, too. Art is always by our side, even though we might decide to neglect it over the years. Others decide to practice art through music or a different form of expression. Many people like me, built their lives around art. I breathe it.

Art is always around, even if we don’t notice it. Art has something that draws our attention: commercials on TV, ads we see hanging in the city centers - just think about Times Square in NYC, book covers that motivate us to buy a book, we even pay money to visit museums and art galleries during vacation time wherever we go around the globe to see art and get inspired. Art is medicine, leisure, and a source of relaxation wherever we are. So why not integrate this into our daily lives, no matter where we are? Today, our routines and schedules are more than hectic and in this modern world where we have access and tools to so many things, we crave one thing the most: recreation. A healthy way to stay sane and recharge to master tomorrow’s todo list. We are not only talking about grown-up stuff here, kids feel a lot of pressure even earlier now, too. But how do kids deal with the stress around them? Society issues, family problems, or school-related stress is something we get to know early on and especially children are aware. What’s important here is to not let kids sit in the corner with their thoughts and let them do their thing.

Motivate kids to speak about how they feel - start a conversation. Explain to them as much as you can and don’t leave them guessing.

When communication fails, sports or arts are a perfect way to express. Today, we focus on art because I also want to shine a light on art being a good tool for every gender and every sex. Today, people still associate drawing, painting, or crafting as being a girly practice. Art is here for everyone and we shouldn’t build stereotypes and borders around it. Art therapy is something we should all pick up at a certain age - it’s nothing we should feel ashamed of - therapy is not a bad or negative word. This type of therapy is so special and we should feel proud of doing it. We get to spend some extra time with ourselves, maybe listening to some music while painting, and just let colors cover a neglected piece of paper. We pick our favorite colors, we paint rainbows, trees, and flowers, and so often our families - things and people we love. Motives that bring us joy. Art speaks for itself and in this special ceremony, we can practice even more than our ability and our brains. We practice gratitude, maybe kindness, when we happen to draw together with others and share our supplies. But most importantly, we practice mindfulness. Being in the moment, becoming one with our brush or crayons, following the strokes, and feeling our heart getting warm looking at the different colors blending and making a very special piece of art that speaks from our souls.

Again, the great thing about art therapy is that there is no communication needed. We have free access to this and we can practice it whenever and however we want to without any judgment: painting, crafting, playing with clay, doodling in a painting book - the world is yours. Mental health is very important and it’s time to focus on topics like this at an earlier age already - that’s why art therapy is a fantastic tool to introduce this practice to heal and understand mental related issues. Trauma, angst, or emotional imbalance - a lot is happening at every age in life. Let’s start a creative journey to heal and have a more balanced and harmonized life on a daily basis.

The book is structured into different chapters and sometimes the language that is being used here, might be a bit harder to understand for a child who studies this by her/himself. That‘s why this book screams for teamwork.

This might not be your standard book. You can start using this book at a very early age by showing your child the color therapy I share in the first chapter. Show some of the images and maybe you will catch yourself as well, learning some things you did not know. In the back, you’ll even find a few recipe ideas which you can test if you feel hungry! This book is made perfectly to accompany the child through so many years of life! Read the book together, choose a special chapter, and learn about one special thing. Take it day by day and don’t rush it. This is an activity book with facts, inspiration, and ideas that can create so much more color in your life. Pick a chapter with your child and explore it - maybe it will take you years to fully work yourself through this and this is beautiful. Read the meditations to your child when going to bed. Practice kindness every day together by choosing one special task which you will find in the chapter, and let your child draw with colors how he or she feels. Get to know your child in a creative manner that does not only connect you closer, but makes the days so much easier and smoother. Find practices that you can easily apply to your day. Test it chapter by chapter. I hope this book makes you fall in love with art and mental health as well because nothing is better than a healthy life with vibrant colors and practices around you. Mamas and papas, maybe this book is also something for yourself… and if you landed here, because you simply enjoy this topic without having kids, then I welcome you also here to explore this world and heal. Let‘s heal together.

feelings

You might have heard this term a lot. You also know that there are many emotions that you can feel. Sometimes you feel sad and you want to cry, other times you feel so happy that you want to laugh and giggle all day. Well, these are emotions and the good thing is that every human being is feeling the same emotions.

Your mom can feel sad one day, and your grandpa can feel very tired and sleepy - these are all emotions which you experience as well, maybe not in the same way, but in your own and unique way. Knowing that everyone, every human being is able to feel, makes us understand ourselves and each other so much better. Feelings are nothing to be ashamed of. Make sure to always express your feelings and share what’s on your heart. Your parents, friends, and family can always help and teach how to deal with certain situations. With every experience, you will learn and see how your heart and brain tick. The task here is called learning your emotions. In this chapter, we are learning about some emotions that we are feeling very often in our daily lives. Here’s a little color therapy to understand how we can soothe our feelings and emotions.

“Color is a power which directly influences the soul.” ―

Wassily Kandinsky

* Wassily Kandinsky was a Russian artist who was known to be the pioneer of abstract art and also a master in the art of expressionism.

When feeling happy, embrace that feeling and enjoy every second of it. You might feel free, soft, and easy - just like the warm sun, or a beautiful flower dancing in the wind. Your body is full of energy and you are feeling like you could do anything today! Bright and joyful colors like white, yellow, and orange support this feeling.

happy

sad

When feeling sad, don’t feel bad about yourself. It is something very natural. You might feel like crying or you need some hugs from people you love which is a nice comfort. To uplift your mood, find pleasure in very bright and happy colors like pink and orange. Think about some yummy ice cream in a very bright color - this is always making me happier.

stressed

When feeling stressed, don’t worry, this is a situation that we are going through very often in life. Even people we love feel stressed, too, so it’s not a bad thing. You might feel upside down or you just want to release all the energy with crying and screaming this is also fine, release it. To get a little happy and balanced again, find pleasure in colors like blue and green! Think about the ocean and its big waves or imagine running through a green and calming park.

When feeling angry, you feel a lot of emotions. Be aware that this is just a short moment and it will pass! You might have had a fight with someone, or someone treated you badly - there are many things that can make us feel angry and mad. To calm down and find a little balance, take a short break to breathe. Breathing helps coping with the situation and understanding your emotions.

angry

tired

When feeling tired, you must have had a very long day! A lot happening - maybe school was very tough, or you played so much outside that you feel like a nap would be the best solution to recharge again. Also sometimes we don’t sleep enough during the night and the next day we feel very tired with no energy. To recharge and feel a bit more energetic, look at bright colors which stimulate your eyes and brain - with orange and red, you will feel a lot of good feelings that push and motivate you. Have you ever laid in bed, feeling so tired, but you couldn’t close your eyes and sleep? Here you can create the perfect atmosphere to tell your body to rest. This means you could either listen to some calming music and sounds, or focus on colors like sage and very light grey. 16

When feeling worried, you show your very big heart by sharing your emotions and values about something or someone! You might be worried that your pet is sick or you worry about a friend who has problems at home. Just remember that worries are always connected to something we love. If we didn’t care about it, we wouldn’t worry about it. When you find yourself worrying about something, it can sometimes be difficult to feel happy and calm. That’s why it is good for you to close your eyes for a few seconds. Take some deep breaths. Paint your thoughts in yellow and green tones and enjoy a journey of bright and soothing colors that will make you feel less worried. Think about the sun warming your skin.

worried 18

When feeling okay, you basically feel very neutral. Yes, there will be plenty of days where you feel less emotional: no worries, less stress, not sad, and very awake. And to be honest, these days are carefree and so beautiful that you should fully enjoy them. It’s okay to take a break from all of your emotions and sometimes it’s perfect to just be and enjoy the moment. If this means „I am okay“ then this is a wonderful answer. Remember, many people say okeydokey and put their thumbs up - it’s great to feel okay! To keep this feeling very close to you, surround yourself with earthy colors that make you feel grounded and free. Remember the flowers dancing in the wind? Here you can feel like a lizard who is running through the desert on a hot and soft brown ground, maybe like sand.

okay 20

Colors are powerful. They speak to you without the use of actual words. They might have superpowers that we do not know about. But colors rule our daily lives a lot. They impact our moods, emotions, and our behavior. For so many years, scientists have studied colors, their simple being and the effects they have on us be it emotionally or simply rational. So you can say that colors are not only art, but also science. There’s a lot to research and understand - how many colors exist, how many are beyond abstract. There are many books to read about colors and the theory of them: what they mean and how the respond to us human beings. Science says that there are colors which are really cold and they make us feel sad or a bit less enthusiastic and there are also warm colors which shine so bright that we can only feel happy and excited. It is not only a science to understand what’s beneath or beyond each color, but also a science of how we incorporate colors into our daily lives.

Do I want to surround myself with colors that make me happy? What colors do my clothes have? Your favorite color plays a big role here, too, it's a color you chose that always gives you a happy and calm feeling. We choose a lot of things based on our personal preference. Furthermore, it is interesting to see that many people around the world define their colors in different ways. Each culture might have a different meaning or approach, because they grew up in a different surrounding. How exciting. Color is something based on science, culture, our own preferences, and I believe so much more which we still have to do research on.

There are many people who try this color research on their own. Playing with colors and seeing how they can make them feel. Study this example by the famous painter Frida Kahlo. This was a part of her color study which she wrote in her diary. „I’ll try out the pencils sharpened to the point of infinity which always sees ahead:

Green — good warm light Magenta — Aztec. old TLAPALI blood of prickly pear, the brightest and oldest [Brown —] color of mole, of leaves becoming earth [Yellow —] madness sickness fear part of the sun and of happiness

[Blue —] electricity and purity love [Black —] nothing is black — really nothing [Olive —] leaves, sadness, science, the whole of Germany is this color [Yellow —] more madness and mystery all the ghosts wear clothes of this color, or at least their underclothes [Dark blue —] color of bad advertisements and of good business [Blue —]distance. Tenderness can also be this blue blood?“

― Frida Kahlo

* Frida Kahlo was a Mexican painter who was known for her self-portraits and surrealism art in which she featured Mexican folk art.

What is your favorite color? Learning so much about color and how it can make us feel, I wonder what is your favourite color? Is there a special color that makes you happy or even super relaxed? Maybe you are wearing your favourite color today…

What is your favorite color?

I hope you will feel better in a little bit.

*Mark your favorite meanings and highlights

Being connected to water and nature, the color blue is a rich expression. In Egypt, blue was already a very important color to demonstrate royal power, since only the monarchs were allowed to wear blue on their clothes. In China, one uses cobalt blue to decorate delicate porcelain and in the USA, Indigo became the color to dye denim and revolutionize the fashion industry. The color is connected to so much more. Blue describes a feeling of melancholy, but also a feeling of freedom and briskness. It can cool you down, it can enhance creative liberty, and it also adds a richness to mind and matter. Blue tones are harmonizing in a calm way to help you being more rational. All the shades of water underline a sense of spirituality and self-expression.

blue

If you are having a very stressful day, blue is the perfect color to wear since it can give you the best comfort to stay calm. In a meeting, a blue suit gives you a self-confident feeling that will make you feel balanced and less stressed. When it‘s hot outside, blue is the perfect color to cool you down and make you feel less sweaty. Blue has its own effect on the mood, but also the body. It can help you to relax, ease your muscles, and assists with neck issues. Focus and recharge with blue and release fear and anxiety to make your soul pure and free.

yellow

Joy and clarity are the perfect words to describe the color yellow. Being bright and inspiring, yellow can also mean selfishness and jealousy. In China, where people live by ying and yang, yellow is representing the yang element which is connected to bravery and wisdom. In general, yellow is a symbol for light, growth, and intellect. On an emotional level, it diffuses warmth and pleasure. Yellow is inspiring us with life energy and it delivers energy all the way. Yellow shades help us to organize our thoughts and staying focused. While painters like Vincent Van Gogh used the positive attributes of yellow in their own art, yellow also has a huge impact on our bodies. It stimulates our nervous system and kidneys, and helps us with stomach issues. When feeling low, it helps feeling less dumpish and it pushes our self-confidence. For the body and mind connection yellow is a true relieving tool.

Thinking about green, words like hope, nature, and growth comes to mind. The magic about green is that it captures two colors, blue and yellow, which makes green a rich and very balanced shade. It captures opposites like warmth and cold, intuition and rationality. While a blue nuanced green represents distance, a rich green emphasizes reawakening life. In general, green can bring mindfulness, balance, and stability along, but is also brings harmony which is connected to nature.

As all of the other colors, green can evoke a lot of reaction throughout the body and mind. Focusing on the body, green can help regulating blood pressure and it helps when a heavy migraine hits you. Whenever you feel sleepless, green can help you fix this issue and it frees you from blockers. Green is a beautiful color to demonstrate mental growth and it also reduces the desire to fight and create tensions.

green 31

red Red was the first color which got a name from us human beings. Strong nuances are connected to attractiveness and beauty, while red can also be a signal of danger. In China, red is a color of good luck and blessing and it also brings productivity along which stimulates the mood and well-being. In general, red is connected to vitality, motivation, and sensuality. Only a little touch of red is able to communicate these effects, which don‘t need to be positive all the time. Red is balancing between a mood enhancing and mood killing vibe in terms of being wrathful. Thinking of its effects on the body, red is strengthening our blood vessel and it stimulates digestion. Being sensual, red underlines sexual energy and enlivens inner powers. Wearing red clothes, it will support your motivation and drive to achieve things and it also adds mental capacity.

Being absolutely positive, orange has an incredible effect on our well-being. It helps us during stressful events, melancholy, and tiredness. Being a mixture of red and yellow, it is a color that represents the elements of fire and earth which means happy vibes throughout. Being the opposite of blue, it embodies a color of exotic and mental things. In ancient Greece, Dionysos was dressed in orange and in Feng Shui it is demonstrating a very easy atmosphere.

orange

Especially when feeling tired, orange has a huge impact on the mood. It strengthens our health and it is connected to womanhood and creativity.

Thinking about the body-mind-connection, orange helps with digestion and stomach aches, but also the respiratory system. Stressful situations feel less intimidating, when adding a splash of rich orange. Depressive moods will be debilitated and focus will be enhanced. When not feeling in the mood to eat, orange is the cure to help you processing appetite.

ways to

When experiencing certain feelings for the first time, we often don’t know what to do. We might feel overwhelmed or we get scared, because we can’t control the situation. To have a better understanding of ourselves and how we feel, we should practice certain things or rituals which help us to stay on our cloud of happiness, easy vibes, and relaxation. Imagine this to be a routine just like brushing your teeth or taking a bath - it’s all necessary to feel good and healthy. Let’s explore how we can make our daily lives more relaxed and comforting.

practice 37

What is mindfulness? In this term you find the word „mind“, so let’s focus on our heads here. Mindfulness basically says that we have to focus in the now and things we are surrounded by right now.

mindfulness

Know what you are doing, how you are doing it, and why you are doing it. Do things for a reason and know how to act in the very moment. With this task of focusing and being more aware of what you are doing, you will find a lot of peace and calm moments that you can cherish whenever you feel like it. One method for being more mindful is meditation. If you want to escape from stress or bad feelings, you can take a break, close your eyes, and just focus on the now. What is happening around you? Why are you feeling stressed? What can you do to feel better?

Take your time to explore your mind and feelings. This is a wonderful practice which you can do throughout the day or on special set certain times like after waking up and before going to bed as a night ritual.

Meditation the treehouse

Let someone read this to you and enjoy a calm moment that makes you feel energized or even relaxed enough to go to sleep. Find yourself in a quiet surrounding.

You can sit somewhere comfortable or you can also get inside your bed. Maybe you have a favorite blanket that gives you extra comfort. Cover your body with it.

Take a deep breath. Inhale, and exhale. One more time. Inhale. And exhale. Close your eyes. Take some more deep breaths and let go of everything that is floating in your head right now. Approx. 10 minutes

Is your body relaxed? Release all the tension in your body.

I think you just found a little tree house.

Put your shoulders down, loosen the tightness in your eyebrows and especially your jaw.

Is that true?

Feel your body and keep on breathing.

Let‘s move closer so we can see if this is real. We tip toe through the gras which tingles when touching our skin and some dew drops are running down the leaves as well.

Inhale. Exhale.

This feels good, right?

Take a deep breath.

Keep your eyes closed and imagine yourself being outside.

Do you smell the trees and fresh air?

Maybe in your garden. Maybe in the forest, maybe at a lake.

Looking up, it is really not a fantasy, there’s a real tree house in front of us.

You are surrounded by nature and so many trees are out there.

Let’s get up there.

Tall trees, small trees, so many different tree families and one tree is greener than the other.

Just a few climbs later, you find yourself inside this very little, but so cute tree house!

Dark green, fresh leaves that shine in the brightest light green.

No one is there. Just you.

Brown pine cones and heavy stems which carry each and every tree out there.

You look around. Wow. So many trees.

They are strong.

You can look so far away.

But what is that? Do you see that?

The view is pure and so inspiring.

You don’t want this moment to pass, so you take another deep breath.

You smile. You feel content and balanced. You cannot believe that you are the only one finding this magical place.

Inhale and take a short break.

This must be destiny.

Let it all out.

You smile again.

Clear your mind and focus on all the beautiful nature.

1, 2, 3, 4, and exhale.

Taking another deep breath.

Inhale. 1, 2, 3, 4, and exhale.

My tree house.

You hear someone calling your name.

Can you see the birds passing by? The birds sing in the loudest tones and you wonder what they try to communicate with their songs.

It’s time to head back home again. You take one last breath before climbing down your tree house.

Looking around inside the tree house, you can find little ants, who are visiting you.

You leave the tree house with a big smile. Will this tree house be your secret or will you tell someone about it?

Your first guests. What else can you see?

You leave the fresh air behind and say good-bye to the animals.

Do you see any other animals? Do you see the clouds in the sky moving and chasing each other?

Or maybe you see the sun or the moon finding a perfect position at the sky.

We will see each other soon again.

What a beautiful moment. What a magical day trip.

Take one more deep breath before slowly opening your eyes.

Hey there, welcome back. How was the little excursion?

How do you feel?

Stay in your bed or in your special pose for a moment if you wish. No stress. Think about this little meditation and think about how you feel after it. Was is exciting and you liked it? Whenever you feel stressed or worried, escape inside your head and think about your special tree house.

The perfect place for happy thoughts and good energy.

Meditation body scan

Let someone read this to you and enjoy a calm moment that makes you feel energized or even relaxed enough to go to sleep.

Find yourself in a quiet surrounding.

You can sit somewhere comfortable or you can also get inside your bed. Maybe you have a favorite blanket that gives you extra comfort. Cover your body with it. Take a deep breath. Inhale, and exhale. Close your eyes. Let go of everything that is floating in your head right now.

Approx. 15 minutes

Is your body relaxed? Release all the tension in your body. Keep your eyes closed and put your shoulders down. Relax your forehead and let your body breathe. Inhale through your nose and exhale through your mouth—repeat this.

Can you feel the air getting in and out of your mouth?

Inhale. Exhale. Find your own rhythm. Don’t rush this.

Move your attention to your nose while breathing.

Get comfortable.

Feel through your body and be in the moment.

Isn’t it great to feel your nose and mouth doing all the breath work for you while you can just let go and relax?

Can you feel the air you are breathing floating through your body as you breathe in…

With breathing in deeply you might notice a smell around you.

And out…?

You might just notice clean air that refreshens you.

Focus on the upper part of your body, the head.

Focus on your cheeks.

Keep your eyes closed.

And move up to your eyes.

Focus on your lips,

Think about what colors you are seeing throughout the day.

your whole mouth, and make sure to let go all the tension - let your tongue simply relax.

Blue, green, red, yellow.

Give yourself a small smile and feel happy and grateful that you are able to take this little moment for yourself to relax and recharge.

Brown and orange.

Keep breathing in your own rhythm.

Take out all the tension out of your brows if you haven’t so far.

Pink.

Think about what’s connected to your eyes - the eyebrows. They protect your eyes and hug them.

Your whole face is relaxed.

Shift your focus to your arms.

Taking a little nap from all the work that it is doing all day!

Along your skin and muscles, get to your shoulders.

Enjoy this feeling.

Are they still relaxed?

Everything is still.

Put them down and let them feel free for a little bit.

Your body is relaxing. And so are you. Continue to inhale. And exhale.

Right now, they are just relaxing and letting go of energy which is not needed.

Take all your focus in your left hand.

Your shoulders must be strong. Thank your shoulders.

Your hand might be up on your chest, or your belly, maybe you have put it beside you. No matter where your left hand is, relax it.

So is your neck as well. Connected to your shoulders and making sure your head is always kept up high.

Let your fingers breathe.

Feel the air floating through your neck.

The index finger. Your thumb. Your ring finger. All of your fingers.

Connecting the head and body below.

1, 2, 3, 4, 5. 5 little fingers.

How wonderful it is to take deep breaths and feel your body loosen all its tension.

What about your right hand? Feel the energy in your right hand.

Can you feel the air inside your belly?

Are all the fingers there as well? Can you feel a little tingle?

If you focus closely, you can feel your belly lift and lower itself with every breath you take.

Maybe your hands feel a bit warmer now that you put all your focus on them.

This was all possible because of your foot.

Up. And down.

Your feet are so important for you.

Up.

Take a deep breath and give thanks to your feet for taking you wherever you want to go.

And down. This all happens naturally.

The right foot relaxes right next to the left foot.

Let your belly continue to work while we fully set our focus on our legs now.

Does he feel tired after a long day, today?

They might be stretched out inside your bed.

Are all the 5 toes there and relaxing as well?

Maybe you are sitting so they might be crossed.

1, 2, 3, 4, 5.

Focus your energy from the upper part of your legs slowly down to your foot.

Your feet are so important and such a sensitive part of your body.

On your leg there is a lot to discover. You pass your knee.

It’s good to give them a break right now. They might tingle a bit now. Maybe they get warmer.

You can dance a little bit on your shin.

Are you tingly on your foot soles? This is a funny feeling, right?

And you end up at your foot.

Take another deep breath.

Your left food is all relaxed with all of the toes reaching to the front.

Inhale. Exhale.

Let your foot breathe. Think about how much you’ve been running and walking around today.

Can you feel your heartbeat in your chest?

While the lungs and your chest are Exhale. playing with the air that goes in and Repeat, if you wish. out, your heart is playing, too. Embrace this beautiful moment of healing.

Listen closely. Your heart might be playing some music.

Wait about a minute.

Drums. Can you hear the beat?

Stay in your bed or in your special pose for a moment if you wish.

Is your heartbeat very slow? Fantastic.

No stress.

Any rhythm is just wonderful. What matters right now is that you are calm, relaxed, and happy. Focus Think about this little meditation and on the air that enters you one more think about how you feel after it. time and with a deep exhale let it all out. Was is exciting and you liked it? Repeat it. How does your body feel?

Is there any part in your body that still feels tense or you might feel a Does your body feel energized and little pain? less painful? Think about this feeling. Can you spot it?

Hey there, welcome back.

Put all your energy in there.

And with a deep breath, you ask the pain to go away. Will we do this again soon?

Inhale.

What is kindness? Kindness is an act of love that can be included very easily in your every day life. Being kind is you thinking of others and what you can do to make them feel good, appreciated, or loved.

kindness

For example helping your mother carrying the grocery bags, or making your bed - being kind to yourself. Little actions, may it be helping someone or saying something nice to a special person - this is how you include kindness into your day. There are many ways of showing that you are kind and you want to do something nice for someone. Find some ideas in this chapter and think about how you can approach to this - I believe you have even more ideas.

TAKE THIS

In many countries, kindness is defined in a very special and unique way. Some countries see kindness as a strength that belongs to their identity, other countries like to be kind with gestures which they love to present to anyone they’d meet. Look at these 3 examples.

In Italy, there is a city called Naples, where one very special tradition was born. „Caffè Sospeso“ refers to the ritual of an an Italian person who orders two coffees instead of only one. The second coffee will be held at the bar and the waiter knows that with the order of a „Caffè Sospeso“ any coffee shop visitor can come and take this coffee. It’s a gift from the person who ordered it, because there is always someone around who’s in need of a little moment of calm and relaxation. When people get stressed or feel anxious, they like to calm themselves down with a cup of a hot beverage. This kind gesture of giving someone a cup of coffee for free, shows that a simple act like this can make anyone happy or even uplift him or her in a moment where the person feels bad or exhausted.

Italy

Japan Do you know Japan? It is an island which might be very far away from where you are, but so magical and beautiful. In Japan, there is a term called „Omotenashi“ which you can basically translate to hospitality. The Japanese are very aware of the person they are with and it is deeply rooted in their nature that they want the other person to feel good and at peace. That’s why their act of kindness is involved in simply everything they do. Imagine, you as a customer in a shop, visitor, or just friend should not have a moment to worrry, but just feel good. If you go out with your family to a restaurant, beneath the table you will find little baskets so that your bags and jackets won’t get dirty on the floor. These small acts of kindness are natural to Japanese people and with „Omotenashi“ they don’t even want something back - they do not expect anything in return. There is also a term called „Senbetsu“ where a person in Japan gives a small gift to someone as he or she leaves for a new job or moves to another place! Gifting and helping one another to be at ease most of the

In South Africa, we get to learn about another sweet example of kindness. Here, the people refer to the term „Ubuntu“, integrating this as a cultural concept that everyone should strive for. The meaning is very simple: „I am because we are.“ With this saying it’s clear that one should always take care and look out for others, if not, one is not able to strive or simply feel good. This encouragement is an aspect that every South African practices, but also the visitors can apply. Share resources, take care and look out for each other - act as a community.

Nelson Mandela, a former South African president, once explained „Ubuntu“ like this:

„A traveller through a country would stop at a village and he didn’t have to ask for food or water. Once he stops, the people give him food and attend him. This is one aspect of Ubuntu. It does not mean that people should not address themselves. The question therefore is: Are you going to do so in order to enable the community around you to be able to improve?“

South Africa 53

What is compassion? Have you heard the term „passion“ and know what it is? Compassion is nothing different than having passion, but with someone.

The connection to other human beings asks for a lot of understanding, love, and caring. This way of being kind can be applied to both people or things we care about: rituals, hobbies, plants. Showing compassion for others make us feel better about ourselves, but with compassion for things and daily rituals, we also nurture ourselves and help our well-being.

compassion

Us human beings are very social and we love being in contact with other human beings, so it’s very important to always feel for someone and show empathy (you focus on the person’s feelings and act accordingly).

Let’s head to Japan again.

Chadô

In Japan, there is one special ritual which shows a lot of compassion and affection: chadô. Tea is a very deep rooted love story in Japan and that’s why the Japanese created a very special ceremony to enjoy their tea.

With „chadô“, they actually created a performance which can last up to four hours. Respecting the tea and the manner how it was harvested and the way it deserves to be enjoyed. This involves the room where the people will enjoy it, the right outfit in which the tea will be served, but also the decoration in the room which should not take away from the tea and its importance. The green tea, which is mostly celebrated during the ceremony, gets a lot of attention and compassion which will give the people involved a sense of wellbeing and connection.

Ikebana Because we are very visual and we enjoy a lot of stimulation through the eyes, I want to highlight one practice from the tea ceremony which you just got to meet. With „Ikebana“ or also known as „ Kadō“, you will learn something sweet about the Japanese art of arranging flowers. As already described, during the tea ceremony, every detail in the room has to be perfect, but not dominating, since the tea has to be the center of everything. That’s why choosing the right flower and where it stays in the room is a very important and compassionate task to do before any tea ceremony. In today’s tea ceremonies, the tea master is the one who is mastering the art of arranging the flowers. Once the flowers are set, they are put on the „tokonoma“ which is the designated place for the flowers.

Nothing else will surround the flower to annoy her or steal her shine. When the people, who visit the ceremony, enter the room, they show their compassion and respect by greeting the flower and bowing in front of her before saying hello to the tea ceremony master. To show a lot of compassion with our nature and surroundings, the flower bouquet always strives to show an element of the sky (shin), human beings (she), and earth (hikae). In this order, the length of the flower stems or branches are arranged. Also, the tea master always focuses on special seasonal blooming to dedicate appreciation but also focusing on transitions of seasons. So you see anything that surrounds us can receive our full attention, love, and compassion!

Is someone around you not feeling well? Maybe you can show a little compassion today and dedicate some minutes to the person and its sorrows, fears, and worries. Give hugs, love, and your purest smile and you will make someone’s day.

forgiveness What is forgiveness? Have you ever had a fight with someone you care about? Or did you experience your friends doing something which you didn’t like and you felt angry about that? In this process of anger and pain, we mostly include the next step to our own healing which is forgiveness. My brother didn’t tell me a very important secret which made me angry and sad… but I will forgive him not telling me, because I actually cannot keep a secret to myself. When we have disagreements with people we care about, it is necessary that we develop a sense of forgiveness to move on without any negative feelings. We let the happenings stay in the past and take a deep breath and move on! This change of feelings is very important and it’s essential to forgive in order to learn and grow. In a moment of rage and anger, we sometimes forget that this is only temporary.

Holding on to anger is not healthy and during a fight or such, we should actually already think about forgiveness to heal faster! But how? Don’t hold your feelings inside. Communicate to understand the problem.

Talk to your family to analyze the anger or talk directly to the person who’s involved in this situation. Once we speak about our emotions openly, we can understand what really bothers us. Are we really mad about it or does something else make us feel uncomfortable?

Speak about your feelings, listen to your heart, and if you want to release all of your emotions with tears, then feel free to do so. Once you let go of all of your anger and frustration, it is important to breathe. Breathe in through your nose. Exhale through your mouth. Repeat with me.

And finally, with releasing this negative energy and breathing fresh air in, we let go of the happenings and sorrows. Let go. Don’t waste your energy on being mad forever. Let go. Let go. As already stated, forgiveness is important in order to learn and grow. What you can learn today is that everyone makes mistakes.

We are all human and that does not mean that we are perfect. Sometimes we are angry, sometimes we are happy, sometimes we are very tired, and sometimes we don’t know what bothers us, but we feel weird. Your mother can feel like this, your brother as well, and also your neighbor will go through a lot - it is natural. Just remember that no matter what situation you will find yourself in, be kind and forgive the person. Maybe the person is a bit angry today, because he or she didn’t sleep well.

Don’t be mad at the person for being this way today, forgive, give love, and tomorrow the person will be happy and smiling again. Maybe you will be the reason the other person will feel recharged and happy again, so don’t be holding on to tensions like this.

Let go. And just be. Let go. And just be.

What is being grateful? Grateful is a great matter that is connected to mindfulness and a sense of what is currently happening. We are expressing gratitude when we are thankful for something. I am grateful that my mother always takes care of me, even though she was working all day and now she feels tired. I am grateful that there are so many beautiful animals living outside in the nature which makes my heart happy.

It's so good to take a pause once in a while and ask yourself what has actually been making you feel good and happy lately? I am so grateful that my parents took some days off to spend time with me and my sisters at the beach.

gratitude

Tell the people you love that you are grateful to have them. Spend time in nature and while breathing in the fresh air, tell yourself how grateful you are to experience this and how much fun it is to explore this world with your curious eyes.

My Mantra

Sometimes when life feels chaotic and hectic, it feels very soothing to listen to some music which gives you a sense of calm. The words and the mood give you a feeling of rest and it takes the stress away. In the same manner, you can actually create your own kind of song, or mantra, which helps you whenever you feel low. As soon as a negative situation hits you, you can grab your mantra or even learn it by heart and say it to yourself. Close your eyes before writing your own mantra. What shall I write down that makes me feel calm and happy? Is it talking about the nature that makes me feel good again? Are there special colors I can visualise to bring my focus to something positive? Your mantra, your little song, is your own way of dealing with problems. You design it and it will give you the boost and energy you need!

I am grateful for my parents being healthy. I am strong and loving. I show myself and others kindness.

Time to take a deep breath.

speak

Start a diary or simply take a piece of paper, and learn how to talk about your feelings. What do I feel exactly? Are you stressed? Do you feel sad? Did someone make you feel bad? Write it down, or if this is a task that is too hard, draw it. Express your mind with crayons and things that show how you feel. This is not only a writing exercise, but also a communication exercise, if you are not writing yet.

Meditation the senses

Here’s a wonderful meditation which you can do very quickly and on any spot on this beautiful earth. With this meditation we will focus on our senses. Whenever we need a little break, close your eyes and do this practice. Take it slow. Take care of your breathing.

What can you smell?

What can you taste?

Look at the numbers right next to one of the senses. How many ideas come into your mind?

What can you see?

What can you hear? What can you feel?

Daily Mantra We already explored the world of mantras together. Are you ready to write a second mantra? Maybe a short mantra that you can practice after waking up every day. A little moment of gratitude that makes you feel warm and connected. Ask your family if you could create a mantra together! Maybe your family loves to use certain phrases on a regular already be creative and create a family mantra which you will say out loud every morning or evening.

FOOD US

To have a happy and smooth daily experience, it is also important to focus on your food choices. Think about the Cookie Monster - it looooves to eat cookies all day, so it feels good and happy when eating them. This doesn’t mean that you should eat cookies all day, but the Cookie Monster teaches us that emotions play a big part when eating and consuming food. When feeling sad, you might want to eat something special that makes you forget your sorrows for a little bit - we all do this. But what you should focus more on is what you eat every day. Do you have a favourite dish? Is there something that excites you so much that you want to eat it every day? What is it? This might be something healthy, but maybe we can also work and find out how we can make your favourite dish healthier.

Remember: you are a strong human being and for growing up, you need to help your bones, your brain, and basically all your body parts to be so beautifully strong and wonderful. The food you put inside of you is the important help that your body needs in order to grow! So if you only put sugar in your body, your body will not be strong and going with the flow, it will rather feel bad and unbalanced. To keep a certain balance, you should include things to your nutrition like: Vegetables - green, yellow, red - any color you can imagine! Lentils and beans to keep your brain working perfectly Not only beef or chicken, but also fish Your body needs plenty of protein: so also include lots of eggs, yogurt, and nuts

What’s also important is drinking enough water to help you stay hydrated and to help flush out everything you ate! When your nutrition is very diverse and colourful, you will notice that your mood will be so much better. Happy food, happy thoughts. Food really makes us happy - it is connected with our brain and our gut. Do you know where this is located in your body? Food is therapy and medicine at the same time and with the right amount of food we can heal ourselves and provide a positive mood all along. We are surely allowed to eat birthday cake or an icecream sandwich, but always think about your body as well. We go with the flow in order to flow right, the body needs more than sugar: vitamins, proteins, minerals. It is like baking a cake - a cake is only tasty when there are many ingredients inside, because they make the cake! The more healthy ingredients we put into ourselves, the more we will be the best and healthiest cake ever! So let’s improve our mood, give ourselves more energy, and help our brains and nervous system to function right.

Pasta Salad 4 cups farfalle + 1/2 teaspoon kosher salt + 1 red bell pepper + 1 cup peas + 1 cup corn + 1 tomato + 1 1/2 cups Greek yogurt + 2 tablespoons lemon juice + 1 teaspoon apple cider vinegar + 1 teaspoon Dijon mustard + 2 teaspoons maple syrup + 1/2 teaspoon kosher salt + 1/4 teaspoon black pepper

Start with cooking the noodles. In one big pot, cook the pasta with salt according to the instructions on the package. Drain the noodles and rinse them under cool water and set them aside to let them fully cool down.

Take out a salad bowl and a cutting board and prepare the add-ons. Cut the bell pepper and the tomato into little chunks, and measure 1 cup of corn and peas. Insert them into the bowl and give them a first big stir.

In a small mixing bowl, whisk together the Greek yogurt, lemon juice, apple cider vinegar, mustard, maple syrup, and salt + pepper.

Now it’s time to create magic: add the pasta to your salad bowl and gently toss the dressing on top. Stir the salad until everything is well combined.

Taste test. Do we need a little more salt or pepper?

Cover the salad and put it into the fridge to let everything sit and develop a delicate flavor. The pasta salad is ready to be served now or you can also prepare it earlier! Keep it in the fridge for 2-3 days!

Sunshine Smoothie 1 cup mango + 1/2 cup cooled roasted sweet potato + 1 orange + 1 cooked and cooled carrot + 250ml coconut water

Better prepare a bigger portion of this and freeze it, so you are always equipped when spontaneously craving this.

Cook one big sweet potato and a carrot and let it fully cool down afterwards. When cooking, both of the vegetables can be chopped into tiny chunks so the mixing later goes faster.

Now that the vegetables are prepared, we can focus on the fruits. For the mango you can either way choose frozen mango or a fresh mango. When working with a fresh one, wash it, and cut tiny chunks out of the juicy meat.

Do the same with the orange. Wash it, remove the skin and cut tiny bits.

Place the cooled vegetables in a blender and add the fruits. Press power and let the beautiful colors blend.

Once everything doesn’t look like a whole fruit or vegetable anymore, stop your mixing machine or blender. Taste.

Pour in the coconut water and mix it one more time. You don’t have to add the coconut water - if you like a very thick consistency, you can already enjoy your smoothie. But for a little extra benefits and a smoother feeling, we can surely add a little bit of coconut water.

Chocolate Chip Cookie 1/4 cup oil + 1/3 cup coconut sugar + 1/3 cup brown sugar + 1 teaspoon cinnamon + 1/2 teaspoon baking soda + 1/8 teaspoon salt + 1 egg + 1 teaspoon vanilla bean paste + 3/4 cup whole-wheat flour + 3/4 cup oat flour + 1 cup dark chocolate chips

Optional add 1/2 cup nuts of your choice, raisins, or other dried fruits

Get your apron ready or wear clothes which you can make dirty.

In a large mixing bowl, combine the oil with both sugars and mix well with an electric mixer. Just for about 1 minute.

Add cinnamon, baking soda, and salt and continue beating until everything is evenly combined.

Crack in an egg and add a good splash of the yummy smelling vanilla bean paste. Breathe it in deeply… vanilla has such a fragrant and satisfying smell.

Once the egg and vanilla are well incorporated, add the flours and continue stirring. Don’t stir too much - just combine everything well.

At last, add the chocolate chips and optional dried fruits, if you wish. Blend them in well and make sure to scrape down the sides of the bowl as well.

Yes, you are allowed to taste the dough here.

Now scoop out cookie balls with an ice-cream scoop and place them onto a plate which fits into your freezer. The recipe will make 10 cookies. Put the plate into your freezer and let the cookies rest for at least 30 minutes.

Get a baking sheet which is covered with parchment paper and take the cookies out of the freezer. Spread the cookies 2 inches apart from each other and press down lightly. At the same time, preheat the oven to 350°F.

Bake the cookies for about 10 minutes, until the edges are set. Cool pan before eating a cookie! Let them fully rest on a wire rack first. When cooling down, the cookies will get a little more crunchy, so don’t overtake them.

The cookies can be enjoyed up to 5 days or you can also freeze them for a special movie night.

Together we are on the right track.

„You can’t stop the waves, but you can learn how to surf.“ -Jon Kabat-Zinn

With this being said, let’s enjoy this exciting surf - go with the flow, enter this beautiful ride, and never close your eyes to stop seeing all the beautiful color out there.

Because colors can heal.

I want you to heal through your emotions with colors and the right creative approach! Stay mindful and kind and the rest will follow easily.

I am healthy. Challenges make me strong. I don‘t give up. I am brave. I am smart.

It‘s okay to make mistakes. I am kind. I am creative. I am loved. 76

•

Mental Health First Aid Australia

•

Mental Health Foundation of New Zealand Mental Health America

•

ANZACATA - creative art therapy in Australia, New Zealand, and the Asia/Pacific region

•

The American Art Therapy Association

•

Mental Health Foundation UK

•

The British Association of Art Therapists

•

Canadian Mental Health Association

•

Canadian Art Therapy Association

•

The South African Federation for Mental Health

•

South African National Arts Therapies Association

•

Asian Mental Health Collective

Usually writing and creating on OFF COLOR, a creative studio, Katrin is connecting the dots between mental health, a healthy lifestyle, and good vibes. Everything is intertwined and the best way to explore this beautiful world is through art; that’s why she uses tools like photography, illustration, and videography to demonstrate the beauty she encounters in everyday life. Sharing her own mental health story on a regular, she felt it was the best time to help spreading awareness by writing „You Are What You Feel“. Enjoy this special book and fall in love with something as simple as colors. „Reconnect and let’s heal together.“