HEALTH, WEALTH AND HAPPINESS Yes! You CAN Have it all....
ZenBizBoss.com
Hi I'm Omaste My story begins with an anxiety attack and a trip to the emergency room 8 years ago. I was living a hectic life as a wife, mother, full time employee and entrepreneur, After about 3 hours in the ER, the doctors told me I was fine. BUT I wasn't fine. There weren't enough hours in a day and I was running myself ragged. I didn't know how to properly take care of my wellness and my body had had enough. My job, marriage, family and side hustle were all suffering along with me. Something had to change and it ended up being Art Therapy. I found a free coloring book page online and I was hooked! Coloring pages were FAST, EASY and FUN. A perfect solution when I had very little time. But over time, other things still got in the way and I fell off the "self care wagon". The kids got older and life got more complicated. Unfortunately it was easier to take anxiety meds than it was to consistently take time for myself. I still colored, but not very often. The HUGE turning point for me was when my parents, other people I had grown up with, and other entrepreneurs I knew, started dying WAY TOO EARLY from what looked like working too much and not practicing consistent self care and healthy living strategies. This was enough to convince me to develop an easy to follow, consistent and effective self-care system that started with prioritizing my wellness and "me time" EVERY DAY. A core piece of this daily strategy is simply coloring and now 8 years later, I am creating my own coloring books, working full time on my own business, am no longer on anxiety medication and haven't had a panic attack in over 3 years.  Coloring worked so well for me that I wanted to share with you. I invite you to be creative with these coloring pages and enjoy daily with crayons, pens or colored pencils.
PLANNER CONTENTS Zen Biz Essentials Competition Mission Possible Badass Everyday Self Care Tools Intentions Free Time for Me Time Tips Insights & Gratitude Art Therapy Insights & Gratitude Emotional Aromatherapy Insights & Gratitude Music Therapy Insights & Gratitude
3 4 5 6 7 8 9 10 11 12 13 14 16
Coloring Pages
Vision Insights & Gratitude Connection Insights & Gratitude Creativity Insights & Gratitude Inspiration Insights & Gratitude Excellence Insights & Gratitude Persistance Insights & Gratitude
17 18 19 20 21 22 23 24 25 26 27 28
Wellness Habits
"Me Time" Checklist Insights & Gratitude My Day, My Way Insights & Gratitude
29 30 31 32
Wellness Habits "Me Time" Daily Planner Insights & Gratitude
33 34
Healthy Living Habits
Weekly 3 Meal Planner Insights & Gratitude Weekly Dinner Planner Insights & Gratitude Workout Planner Insights & Gratitude
35 36 37 38 39 40
My Big Picture
12 Month Calendar Goals Insights & Gratitude Monthly Planner Insights & Gratitude Weekly Goals Insights & Gratitude Weekly Planner Insights & Gratitude
44 42 43 44 45 46 47 48
I Get By With A Little Help.. Chores for Family Members Insights & Gratitude Chores for One Person Insights & Gratitude
49 50 51 52
Wahoo! Take A Break Travel Planner Insights & Gratitude
53 54
Contact Me
55
Mission Possible: Work-Life Balance Having it all in life requires balance. Doing anything well requires balance. It is when we take shortcuts and rush through things that they don't get done or done well. I wrote this book to help people understand just how simple and easy it is to achieve a healthy work life balance. It's not rocket science, it's human science. The busier we are the less that gets done. Period, done, end of story. Let's start with Work. All work and no play make us..... Fill in the blank here. You will have a different word for it than I will but I bet it isn't a 'positive' one. Who wants to work all the time and never relax? In order to find balance with work, we need to do three simple things - 1. Prioritize 2. Organize 3. Take Action. It's that simple. Figure out the most important 'things' to do, figure out the optimal time to do them and get them done. In order to find balance with life, it's the same three things. 1. Prioritize 2. Organize 3. Take Action. This way, what is important gets done. Here comes the best part. You! There is no balance with work or life if you aren't taking care of you first. The health of your family and your business depend on you taking care of yourself first. Period, done, end of story. So in order to find balance for YOU, it's the same three simple things. I wrote this book to offer support with these three simple steps in all areas of your life. You will learn how to find and maintain YOUR healthy work life balance. Here's to your success!
FUN FACT: The Health of Your Family and Your Business Depend on You Taking Care of Yourself First!
Self Care Tools for Creatives FIND MORE TIME DAILY TO RELAX AND UNWIND NATURALLY 1. Organization: planners, checklists, goal setting and more Self care starts with 'free time for me time'. This book contains all the pages you need to organize and transform your daily life. Print them out and get started!
2. Art Therapy - Coloring Pages Increased focus, productivity, creativity, reduced stress and improved mood are all positive benefits associated with coloring and art. In this book, quotes and affirmations connect color, words and energy to soothe, harmonize and balance your spiritual, emotional, physical and mental bodies to promote optimum health. It only takes a minute to color and relax a bit.
3. Aromatherapy Heaven in a bottle! For me, I instantly relax when I take the lid off of my diffuser blends or roller bottles! Immediately my brain relaxes and brings my body along with it. Stress melts and happiness sets in. It's really awesome when you diffuse or roll on essential oils when you are coloring (or anytime really). For coloring or meditation time, I recommend "In Tune" or "Forgive" from doTerra.
4. Aromatherapy Affirmations Focusing on positive words (while diffusing or rolling) can change the mood in a room and the thoughts in your head. A daily reminder to focus on the things in your life that will help you live a long, healthy and meaningful life and focus on the people, places and opportunities that bring you joy and success.
5. Motivational Artwork Enjoy a new picture every day. This art was created to inspire your desktop, mobile device or your wall. Download and enjoy. High quality art will open your mind and the inspirational words will step right in and remind you that there is always another perspective and way of looking at life and our world.
6. Musicalal Therapy and Inspirations Music is the last piece of this toolkit. Basically the icing on the cake. With or without words, enjoy soft sounds and any or all of the creative resources listed above..... Soothing Self Care Spotify Playlist Link
WWW.WEBSITEHERE.COM
INTENTIONS
We are not permitted to choose the frame of our destiny. But what we put into it is ours. ~Dag Hammarskjold
Free Time for Me Time Tips FREE TIME FOR ME TIME The first step to finding more free time is to look at what you know you need to do and when you have to do it (have it done). Now look and find an hour (or at least 15 minutes) a day, that is not already spoken for above, and put it in your planner as “me time” FREE TIME ESSENTIALS Ask yourself, what do you need to have at the ready to get the most out of your free time? Art supplies, exercise gear, yoga mat, walking shoes etc. Whatever you need, put it in your “go bag/box/tote”. Have EVERYTHING ready at a moment’s notice. FREE TIME TIPS Location, Location, Location. We hear this all the time when it comes to real estate – LOL!. This concept is also important for “me time”. Where can you go that you actually get the break? Brainstorm a perfect location and write it down in your planner. Know where this is so you make the most of your time.
GET MOTIVATED Daily motivation and inspiration IS a thing! And a very important one. Your toolkit is packed full of art to motivate your days. Focus on at at least one motivational quote or affirmation each and every day. This will support a positive mindset and offers a new perspective on each and every day! MINDSET AND BELIEF Commit to yourself! You deserve the ‘Free Time for Me Time’ and it might just be the ONE THING you need to reset your health and wellbeing. I meet so many Moms and Entrepreneurs who are just plain worn out trying to ‘be everything to everyone’ by prioritizing themselves last. If this sounds familiar, you are in the right place. AND this toolkit will help!
Art is not what you see, but what you make others see. ~Edgar Degas
Insights
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Art Therapy The use of artistic methods to treat anxiety, depression and enhance mental health is know as art therapy. This technique is rooted in the idea that creative expression can foster healing and mental well being. The process of creating art is used to help people handle emotions, deal with stress, boost self confidence and self esteem. Adult coloring pages/books utilize the process of creating art to improve spiritual mental, physical and emotional wellness. This therapy uses the creative process to help people explore self-expression, gain personal insight and develop healthy coping skills. In addition to coloring pages, you can also use drawing, painting, ceramics or any other creative outlet that works for you. The good news is that you don't need to have any artistic ability or special talent to get the most out of art therapy. Art therapy is effective for people of any age including kids, teens and adults.
Forgiveness is for yourself because it frees you. It lets you out of that prison you put yourself in. ~Louise L. Hay
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Emotional Aromatherapy Our sense of smell is so closely connected to the part of our brain that stores memories and emotions, and specific aromas elicit specific emotions or feelings. The idea behind using aromatherapy for emotional benefit is that the user chooses certain essential oils to trigger desired feelings and emotions, particularly when aiming to combat or dispel negative emotions. While each essential oil has its own unique chemical makeup, every essential oil can be divided into one of two categories based on its chemical constituents—uplifting or calming. This is what makes essential oils so useful for managing negative emotions. When you lack motivation, enthusiasm, or inspiration, you can use essential oils with an uplifting chemical profile to help lift you out of a funk. When you feel frazzled, overwhelmed, or down, you can use calming oils to help promote soothing, grounding, or renewed emotions. Understanding the special chemistry behind each essential oil makes it easy to target emotions and manage our mood, because it allows us to produce a specific response within the brain.
MINT: With a high concentration of ketones, mint essential oils typically hold significant energizing, invigorating, and uplifting properties. FLORAL: Composed mostly of monoterpene alcohols and esters, floral essential oils are known to promote toning and calming properties. CITRUS: Using the monoterpenes known as limonene and beta-pinene, citrus essential oils typically have strong uplifting characteristics. TREE, GRASS, HERB: Rich in esters, oxides, and sesquiterpenes, essential oils taken from trees, herbs, and grasses promote soothing, renewing, and grounding feelings. SPICE: Phenols are the primary chemical constituents of most spice essential oils, making these oils particularly useful for their warming properties.
Like sunshine, music is a powerful force that can instantly and almost chemically change your entire mood. ~Michael Franti
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Music Therapy If you love listening to music, you’re in good company. Charles Darwin once remarked, “If I had my life to live over again, I would have made a rule to read some poetry and listen to some music at least once every week.” Albert Einstein declared, “If I were not a physicist, I would probably be a musician.” Jimi Hendrix called music his “religion.” Why do we live for live music? On the molecular level, research shows that listening to music improves our mental well-being and physical health. 16 Benefits to Listening to Music: 1. Music increases happiness 2. It's heart healthy (blood flows more easily) 3. Music improves running performance 4. It stimulates memories 5. Music decreases stress while increasing overall health 6. It competes with pain signals in the brain to reduce the feelings of pain 7. Music helps you sleep better 8. It increases workout endurance 9. Music reduces depression 10. It lowers cortisol which counteracts the effects of chronic stress 11. Music helps you eat less 12. It elevates your mood while driving 13. Music strengthens learning and memory 14. Relaxes patients before and after surgery 15. Music increases verbal intelligence 16. Music raises IQ and Academic performance According to Harvard Health Online "Psychologists tell us that expressing emotions is healthful, and Tolstoy explained that "Music is the shorthand of emotion." Shakespeare proclaimed, "If music be the food of love, play on." And in the days when Apollo reigned, Plato explained that "Music is a moral law. It gives soul to the universe, wings to the imagination, and charm and gaiety to life and to everything else."
I am powerful. I am brave. I am full of vitality and motivation.
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VISION
Art is not what you see, but what you make others see. ~Edgar Degas
I feel joyful and confident. My energy is uplifted. Positive thoughts crowd my mind.
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CONNECTION
This is my simple religion. There is no need for temples; no need for complicated philosophy. Our own brain, our own heart is our temple; the philosophy is kindness. ~Dalai Lama
I do meaningful things with my time and energy.
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CREATIVITY
There is no abstract art. You must always start with something. Afterward you can remove all traces of reality. ~Pablo Picasso
I love myself and others. Positive energy balances my emotions.
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INSPIRATION
Good, better, best. Never let it rest. 'Til your good is better and your better is best. ~St. Jerome
I speak the truth because I understand. I am able to express my thoughts and feelings.
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EXCELLENCE
Always do your best. What you plant now, you will harvest later. ~Og Mandino
I see through my intuition into my life. I am restored by my spiritual connection to love.
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PERSISTENCE
It does not matter how slowly you go as long as you do not stop. ~Confucius
I know that I am aware. Peace is a constant companion.
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"Me Time" Checklist PLAN YOUR DAY IN THE LEFT COLUMN & "ME TIME" IN THE RIGHT COLUMN TO DO FIRST:
TIME AND LOCATION:
DO IF YOU HAVE TIME:
TOOLS/SUPPLIES NEEDED:
NOT NOW! BUT DON'T FORGET
MISC NOTES:
If you are lucky enough to find a way of life you love, you have to find the courage to live it. ~John Irving
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My Day, My Way! YOUR DAILY "ME TIME" PLANNER MY TO-DO LIST
"ME TIME" FOR TODAY
MY SCHEDULE & NOTES
When you view your world with an attitude of gratitude, you are training yourself to focus on the good in life. ~Paul J. Meyer
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"Me Time" Daily Planner MEALS:
PRIORITIES
BREAKFAST
WATER
LUNCH
DINNER
ME TIME
APPOINTMENTS
CLEAN THE HOUSE
TO DO
GROCERY LIST
NOTES
Live a life full of humility, gratitude, intellectual curiosity, and never stop learning. ~Gza
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WEEKLY MENU PLAN
B:
S M T
L: D:
B: L: D:
B: L: D:
B:
W TH F S
L: D:
B: L: D:
B: L: D:
B: L: D:
Your success and happiness lies in you. Resolve to keep happy, and your joy and you shall form an invincible host against difficulties. ~Helen Keller
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DINNER PLAN THIS WEEK SUN
SAT
FRI
THURS
WED
TUES
MON
WEEK OF:
NOTES
Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy. ~Norman Vincent Peale
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WORKOUT PLANNER MONTH:
WEEKLY GOAL
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
Be happy with being you. Love your flaws. Own your quirks. And know that you are just as perfect as anyone else, exactly as you are. ~Ariana Grande
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12-MONTH GOALS YEAR:
JANUARY
FEBRUARY
MARCH
APRIL
MAY
JUNE
JULY
AUGUST
SEPTEMBER
OCTOBER
NOVEMBER
DECEMBER
We don't develop courage by being happy every day. We develop it by surviving difficult times and challenging adversity. ~Barbara De Angelis
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Monthly Planner MONTH & YEAR:
GOALS:
S
M
T
W
NOTES
T
F
S
Music is a moral law. It gives soul to the universe, wings to the mind, flight to the imagination, and charm and gaiety to life and to everything. ~Plato
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Weekly Goals WEEK OF: GOAL TO ACHIEVE
ACTION STEPS
ROADBLOCKS
Music is life itself. What would this world be without good music? No matter what kind it is. ~Louis Armstrong
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WEEKLY SCHEDULE PLANNER
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
NOTES
MONTH
WEEK NO.
Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that. ~Martin Luther King, Jr.
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THIS WEEK CHORES FOR THE KIDS/FAMILY
PERSON 1
MON
TUES
WED
THURS
FRI
PERSON 2
PERSON 3
Trust in dreams, for in them is hidden the gate to eternity. ~Khalil Gibran
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Chore Chart WEEKLY CHORES FOR:
CHORES
REMINDERS
M
T
W
T
NOTES
F
S
A grateful heart is a beginning of greatness. It is an expression of humility. It is a foundation for the development of such virtues as prayer, faith, courage, contentment, happiness, love, and well-being. ~James E. Faust
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You will never do anything in this world without courage. It is the greatest quality of the mind next to honor. ~Aristotle
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Travel Planner DATES:
Things to See
Things to Pack
Things to Eat
I will love the light for it shows me the way, yet I will endure the darkness because it shows me the stars. ~Og Mandino
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I'm so excited... You're here! And this means you are interested in self care and taking the time you need to nourish yourself and play a little. Working in and working on, your business is challenging enough, and when you add in everything else, it is so easy to get overwhelmed by it all. Break out your art supplies and do something that is just for fun! I can't wait for you to print the checklist, print out a coloring page, relax and enjoy! Go ahead, print a few and share with friends if you get inspired or just keep them handy for the next colorful opportunity!
Warmly, Omaste
Contact Information Phone: (208) 580-4541 Email: owfotografik@gmail.com Website: ZenBizBoss.com