WHAT’S HAPPENING AT REINVENT?
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FOR THE BIRDS
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GUA SHA - AN ESSENTIAL PART OF MY SELF-CARE ROUTINE
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THE BENEFITS OF RESTORATIVE YOGA BY LISA SEGAR
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HOW TO SET UP A YOGA STUDIO FOR YOUR HOME PRACTICE
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OUT MY WINDOW - ESSAY FROM MEAGAN
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HYGGE & SISU JOURNAL PAGE
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QUOTE
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BOOK FEATURE - JANUARY/ FEBRUARY: SOOTHE & RENEW.
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THE MOTHER OF REINVENTION: PODCAST IS BACK!
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UNTIL NEXT TIME - NOTE FROM MEAGAN
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Hi I love a good challenge, and this time of year, it’s easy to find myself embarking on a variety of self-improvement projects. This winter, however, I’m trying something a little different. Instead of looking at myself - my body, my skin, my schedule, my surroundings - as a project to be “improved” upon, what if I instead considered caring for those different realms as a way to provide myself with support and care? And not because that support will “make me better” but
REINVENT Magazine is a bimonthly publication by Reinvention Media, LLC. Publisher & Editor-in-Chief: Meagan Francis Editorial Assistant: Sheri Tiernan Illustrator & Art Director: Danika Corrall Advertising Inquiries: sales@reinvention.media
because it will help me feel better? That’s the sentiment behind this issue’s theme, Soothe & Renew. From a tutorial on how to perform the ancient skin-stimulating practice of gua sha (pg 6) to how to create an ultra-calming restorative yoga practice (pg 8), this issue is packed with ideas that will help you create soothing, supportive routines…just because they feel good.
Warmly,
Meagan
REINVENT is more than a magazine - it’s also a gathering of midlife moms focused on facing this season of life with a sense of purpose, wellness, and fufillment. This winter, we’re drawing on themes of self-care, renewal, and seasonal rhythms to soothe ourselves body, mind, and spirit. Check out our Jan/Feb 2023 content offerings:
Ready to dive deeper?
Just hover your phone’s camera over this QR code for a list of additional Goal-Setting & Visioning Workshop. Kick off the year with a workshop that will help you expand your vision and make actionable plans
resources, like shopping links, book recommendations, and more.
for 2023!
Restorative Yoga 101 with Lisa Segar, RYT500. Discover a simple, deep practice that can lower stress, help you relax, improve sleep, and more. Midlife Body Image + Feel-Good Movement.
reinventmagazine.com
Tune in for an authentic conversation about how we can make a practice of supporting
Interested in joining us in the REINVENT Midlife
and caring for our whole selves in midlife.
community? Head to reinventmidlife.net for a full list of benefits and a special readers-only
Relationship Chat with Meagan & The REINVENT Community. Midlife can be a great time to reassess and strengthen friendships,
discount. Join today to jump into the rich and intimate conversations in this supportive, private community for midlife moms.
family connections and romantic partnerships by setting boundaries and creating healthier patterns.
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Nothing says “I’m a middle-aged lady now” like a sudden affection for the aviary set. Whereas birds have always been peripherally interesting to me, I now find myself somewhat obsessed with their antics at the feeder and in watching their behavior in the forest. I’m still far from an expert in bird life, from behavior to breed; but watching these small feathered folk brings me so much joy. Here are a few products that have made birdwatching more fun and interesting: THE FIELD GUIDE TO DUMB BIRDS OF AMERICA BY MATT KRACHT
This unique and entertaining
SCAN ME
book is chock-full of gorgeous illustrations and actually useful birdwatching information, sandwiched between hilarious layers of satire.
https://amzn.to/3ildyIH
SCAN ME
https://amzn.to/3ZcLFD7
THE BIRD WAY BY JENNIFER ACKERMAN
This aviary deep dive kept me entertained while developing a much better understanding of the sociology and psychology of bird communities.
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SCAN ME
WOODLINK GOING GREEN
https://amzn.to/3iiuIGQ
PLATFORM BIRD FEEDER
This simple platform-style bird feeder is now on its fourth winter. It’s easy to fill, easy to clean, and attracts a variety of species. There’s plenty of room on the platform to spread out, so it’s not an uncommon occurrence for me to get to watch a variety of birds like cardinals, bluejays, woodpeckers and chickadees, all feasting together. Purchase along with a clamp-style hook to mount on a deck railing.
MERLIN BIRD ID
This free app uses both sounds and visuals to help you ID birds out in the wild…or out your kitchen window. I’ve used it to identify everything from a nest of baby osprey spotted on a kayaking trip to a red-bellied woodpecker sauntering up to my feeder. https://merlin.allaboutbirds.org/
SCAN ME
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W hen I first read about the ancient Chinese art
of gua sha, I was intrigued but dubious. The practice, which involves “scraping” or gently massaging the face with a stone tool, is said to reduce the appearance of fine lines and wrinkles and lessen puffiness and inflammation through lymphatic drainage. Facts or flim-flam? Turns out, I don’t really care: gua sha is a nurturing self-care practice that has become an integral part of my AM and PM skincare routine. While I can’t say with certainty that it’s made me look any different, it feels so good while I’m doing it - and my skin definitely feels softer and firmer when I’m done. What’s not to love? If you’d like to try gua sha, you’ll need a scraping tool and a serum, moisturizer, or oil to help the tool glide more easily over your skin this is also a great way to help your skin better absorb those pricey products. Hold the tool almost flat against your skin and work in gentle, light, outward strokes. Don’t drag the scraper back and forth start at the center, move outward and upward, and then lift the tool and return to center. It can help to use your other hand to hold the skin taut. 5
It took me a while to get the hang of gua sha, and I still sometimes have to consult a tutorial when doing my neck and chest. But I admit I’m now totally hooked - I even carry extra “scrapers” with me in my purse and overnight bag. Check out the resources page linked below for specific product recommendations and a more detailed tutorial!
RYT-500 In a world that constantly asks us to do more, the practice of Restorative Yoga practically begs us to do less. This passive practice helps cultivate a sense of safety in the body and can be a healing tool for those who have suffered trauma. The simple act of rest allows us to down regulate the nervous system, allowing the parasympathetic nervous system to shift from fight or flight to rest and digest. Once in this state of rest, physiological effects occur in the body including a lowering of the heart rate, blood pressure and respiratory rate. Functions of major organs that are often disrupted during stress begin to self regulate resulting in better digestion, elimination and function of the reproductive organs. Muscles relax, relieving tension and often pain. Awareness of sensations of the physical body are heightened and any chronic pain we experience may be better understood. Supported inversions increase blood and oxygen to the brain improving memory and concentration. Supported heart openers increase capacity for breath. Supported twists help enhance digestion. Supported hip openers support reproductive organs and the pelvic floor. Restorative Yoga is an ideal space to cultivate breath (Pranayama) and mindfulness (Meditation) practices. Different from a Yin Yoga practice, where we intentionally put stress on the myofascial and the musculoskeletal systems, Restorative Yoga asks the practitioner to soften. I will often cue students that 7
if they feel anything, then they need more props. It is not an easy practice. The mind and body may resist rest at first - it is, after all, foreign to many of us to do nothing. But with consistency you can learn. And the ease that you are left with begins to filter into your daily life well beyond your time on the mat.
Join Lisa Segar for a Restorative Yoga workshop and practice, available for members in the REINVENT Midlife archive!
reinventmidlife.net
Want to create your own home yoga studio? Flip to the next page to learn how. 8
Almost any style of yoga can be easily practiced at home without a lot of extra props. But investing a little extra time and energy into your surroundings can help you create a sacred, restful space. Here are a few props and extras to consider when creating your home studio:
A CLEAN, NEAT SPACE You don’t need a ton of space for a yoga practice: usually just the size of a standard mat plus a little extra room for spread-out arms and extra props on each side. But making sure that space is tidy and restful to the eye can go a long way in helping you settle in.
A MAT While it’s possible to practice yoga without a mat, this is one non-negotiable for most yogis. The beauty of a home practice is that you don’t have to worry about transporting your mat, so you can feel free to layer two or more, or invest in a heavier, more padded mat without having to lug it to class with you.
BLANKETS Blankets made especially for yoga are great, but blankets you already have around the house will work great. Bonus if they can be easily folded to prop, support, or modify a pose. In a Restorative class, the more blankets the better - if you’re finding yourself short, grab a bath towel or two!
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BOLSTERS OR PILLOWS Oblong yoga bolsters are great for modifying poses, propping, and holding resting poses for long lengths of time. In a pinch, bed pillows or even sofa cushions do just fine. Again, for a restorative class, the more the better.
YOGA BLOCKS Yoga blocks can bridge the distance between the ground and your body, helping to support floating arms, hips, legs and more in a variety of poses and practices.
EXTRAS Extras like eye pillows, face towels, soft music, and scented candles or an aromatherapy diffuser aren’t necessary, but they can be very nice!
You don’t have to go out and spend a bunch of money to start a home yoga practice. While the products recommended in this list can be great tools for deepening your practice, literally everything is optional except you showing up and committing to your practice. So just get started, and you can always add to your home yoga studio a little at a time.
For a more detailed list of props with specific product recommendations, head to the Resources page at reinventmagazine.com
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I've long been conflicted about the winter. As someone who's lived in a northern climate most of my life, I know full well both its beauty and its treachery. It's easy to wax poetic about loving snow when the first few wet, fat flakes are falling against a blue-sky backdrop in November. It's another thing altogether when y ou're on y our seventh consecutive day of gray skies and bitter temps in January, or dealing with shoveling out a driveway's worth of heavy, wet snow in February. But while I love to occasionally gripe about the weather like any other self-respecting Michigander, I also know that every month contains its own charm - and even the coldest day s can be enjoyed with the right attitude (the right outerwear helps, too.) One of my goals this winter is to face January and February 's challenges head-on so I can also fully experience their joys: the cozy, snug moments of comfort that happen on this side of the window, and the more bracing and
with sisu is exactly what we need to refresh and strengthen our bodies, minds, and spirits. And other times, retreating to a hot bath or huddling under a cozy blanket is the best way to find the rest and respite that leads to renewal. The contrast between the two concepts is exactly what makes each so-powerful. Sisu when I strap on snowshoes and take a deep breath before putting my face into the bitter wind; hygge for when I take the time to light a candle and practice my nighttime skincare routine. Each practice equally important in its place; both drawing on the very different energy created by the other.
exhilarating moments that can happen on the other side of it, even when the temps are br,eathtakingly bitter. Most of us have, by this point, heard the
practice both sfsu and lzj;gge Lo
Danish concept of hygge, in which we
support your winter wellness?
seek contentment through leaning into _the opportunities for coziness the season offers. Fewer people I know have heard of the Finnish word, sisu, that loosely translates to resilience or grit. Personally, I like to practice both in tandem. Sometimes, f acing the harsh outside world 11
\VhaL arc sonic ways you can
HYGGE: Danish word meaning cozy comfort SISU: Finnish word meaning grit + resilience
HYGGE
SISU
- supporting activities
- supporting activities
take a warm bath
take a brisk walk in the chilly air
read with a hot beverage
start a difficult conversation
do my skincare routine
hold a plank for 30 seconds
Do you need more hygge or more sisu in your life right now? Take a few minutes to jot down some activities that support your sense of coziness, or that build strength and resilience. When you feel your sisu or hygge could use cultivating, choose an activity from that column to build it up! 12
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One of my goals this winter is to face January and February’s challenges head-on so I can also fully experience their joys: the cozy, snug moments of comfort that happen on this side of the window, and the more bracing and exhilarating moments that can happen on the other side of it, even when the temps are breathtakingly bitter.
Meagan Francis
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After a fall hiatus, MOR is back for season 4. Check out these recent episodes: THAT LIFE-CHANGING MOMENT WHEN
THE RECIPE FOR BRINGING
YOU DO SOMETHING COMPLETELY
DREAMS TO LIFE.
DIFFERENT. In this episode I talk with
When it comes to turning your
Sarah Powers, my business partner and cohost at The Mom Hour, about our very different personalities and how sometimes, breaking out of those roles has led us to much bigger and richer experiences, both separately and together.
long-held dreams into reality, what gets in your way? Is it the conviction they will matter, confidence that you can pull them off, or the consistency to follow through? I break down three essential elements of executing a vision: Conviction, or “I must,” Confidence, or “I can,” and Consistency, or “I do.”
REINVENTING, GENTLY. Does
REINVENTING WITH INTENTION IN 2023
“reinvention” always mean some big,
(AND BEYOND!) What gets in the way
bold leap into a new future? Or, can
of making positive changes in your life?
it also mean adapting with grace to
Whatever obstacles you’ve run into in
changing circumstances? I muse over the
the past, here’s the pep talk that will get
difference between proactive and reactive
you in the right frame of mind for setting
reinvention, how reinventing has looked
intentions in the new year.
at different stages of my life, and how this podcast is evolving to help support your “reinvention” story, whether it’s dramatic and fast, or slowly unfolding.
Don’t miss an episode! Subscribe to Mother of Reinvention with Meagan Francis wherever you listen to podcasts, and find all the episodes at https:// meaganfrancis.com/ podcast/.
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A magical thing is happening in January and February. Even as many of us face gray skies, cold temps, and sleet, snow, and ice, the days are getting almost imperceptibly longer, ushering us towards that magical season of rebirth and renewal, Spring. The March/April issue of REINVENT will lean into spring with a theme of “simplifying and streamlining”. Look ahead to a fresh start by focusing on functional systems, supportive routines, mindset shifts, and simple practices for a more satisfying life. Think of it as a wholelife spring cleaning: top to bottom, inside and out. And remember that you’ll have access to even more content, plus community chats and live workshops and events, as a REINVENT Midlife member. To learn more, just visit reinventmidlife.net. Until next time, I’m wishing you just the right balance of hygge and sisu to support and sustain you! Cheers to self-care in this season, friends, and I’ll see you in the spring.
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