INSIGHTS & GRATITUDE Creative Coloring Journal
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.
© ZenBizBoss.com ™ Omaste Witkowski
TABLE OF CONTENTS Work-Life Balance Organization
Zentangle
Competition Mission Possible Badass Everyday Self Care Tools Me Time Checklist Art Therapy Me Time Daily Planner Emotional Aromatherapy Weekly Meal Plan Music Therapy Weekly Exercise Plan
Insights & Gratitude Persistence Insights & Gratitude Passion Insights & Gratitude Success Insights & Gratitude Joy Insights & Gratitude Ecstasy Insights & Gratitude Soulful
3 4 5 6 7 8 9 10 11 12 13
Zen Nature
Insights & Gratitude Inspiration Insights & Gratitude Excellence Insights & Gratitude Creativity Insights & Gratitude Solutions Insights & Gratitude Vision Insights & Gratitude Attraction
14 15 16 17 18 19 20 21 22 23 24 25
Zen Gates
Insights & Gratitude Vision Insights & Gratitude Connection Insights & Gratitude Creativity Insights & Gratitude Forgiveness Insights & Gratitude Š ZenBizBoss.com ™ Omaste Witkowski
28 29 29 30 31 32 33 34 35
38 39 40 41 42 43 44 45 46 47 48 49
Zen Flare
Insights & Gratitude Living Well Insights & Gratitude Crystal Clear Insights & Gratitude Enlightenment Insights & Gratitude Potential Insights & Gratitude Wisdom
52 53 54 55 56 57 58 59 60 61
Zen Hearts Insights & Gratitude Courage Insights & Gratitude Thoughtful Insights & Gratitude Journey Insights & Gratitude Blissful Insights & Gratitude
64 65 66 67 68 69 70 71 72
Contact Me
73
© ZenBizBoss.com ™ Omaste Witkowski
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!
© ZenBizBoss.com ™ Omaste Witkowski
© ZenBizBoss.com ™ Omaste Witkowski
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
Š ZenBizBoss.com ™ Omaste Witkowski
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. © ZenBizBoss.com ™ Omaste Witkowski
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!
"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
© ZenBizBoss.com ™ Omaste Witkowski
MISC NOTES:
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.
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Today's Plan MEALS:
GOALS FOR TODAY
BREAKFAST
WATER
LUNCH
DINNER
NOTES
APPOINTMENTS
FAMILY
TO DO
GROCERY LIST
GRATITUDE
© ZenBizBoss.com ™ Omaste Witkowski
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.
Š ZenBizBoss.com ™ Omaste Witkowski
MENU PLAN THIS WEEK SUN
SAT
FRI
THURS
WED
TUES
MON
WEEK OF:
© ZenBizBoss.com ™ Omaste Witkowski
NOTES
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."
© ZenBizBoss.com ™ Omaste Witkowski
WORKOUT PLANNER MONTH:
WEEKLY GOAL
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
ABSTRACT SHAPES INSPIRED BY NATURE
ZEN NATURE FREE TIME FOR ME TIME COLORING PAGES
ZENBIZBOSS.COM
I am powerful. I am brave. I am full of vitality and motivation.
Insights
Gratitude
Š ZenBizBoss.com ™ Omaste Witkowski
INSPIRATION Good, better, best. Never let it rest. 'Til your good is better and your better is best. ~St. Jerome © ZenBizBoss.com ™ Omaste Witkowski
Like sunshine, music is a powerful force that can instantly and almost chemically change your entire mood. ~Michael Franti
Insights
Gratitude
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EXCELLENCE Always do your best. What you plant now, you will harvest later. ~Og Mandino
© ZenBizBoss.com ™ Omaste Witkowski
I do meaningful things with my time and energy.
Insights
Gratitude
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CREATIVITY The art of a people is a true mirror to their minds. ~Jawaharlal Nehru
© ZenBizBoss.com ™ Omaste Witkowski
I feel joyful and confident. My energy is uplifted. Positive thoughts crowd my mind.
Insights
Gratitude
© ZenBizBoss.com ™ Omaste Witkowski
SOLUTIONS Every problem has in it the seeds of its own solution. If you don't have any problems, you don't get any seeds. ~Norman Vincent Peale
I speak the truth because I understand. I am able to express my thoughts and feelings.
Insights
Gratitude
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VISION I shut my eyes in order to see.~Paul Gauguin
I see through my intuition into my life. I am restored by my spiritual connection to love.
Insights
Gratitude
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ATTRACTION When the flowers bloom, the bees come uninvited. ~Ramakrishna
GATES TO OTHER DIMENSIONS
ZEN GATES
FREE TIME FOR ME TIME COLORING PAGES
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If you are lucky enough to find a way of life you love, you have to find the courage to live it. ~John Irving
Insights
Gratitude
© ZenBizBoss.com ™ Omaste Witkowski
VISION Art is not what you see, but what you make others see. ~Edgar Degas © ZenBizBoss.com ™ Omaste Witkowski
Forgiveness is for yourself because it frees you. It lets you out of that prison you put yourself in. ~Louise L. Hay
Insights
Gratitude
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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 © ZenBizBoss.com ™ Omaste Witkowski
When you view your world with an attitude of gratitude, you are training yourself to focus on the good in life. ~Paul J. Meyer
Insights
Gratitude
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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 © ZenBizBoss.com ™ Omaste Witkowski
When you view your world with an attitude of gratitude, you are training yourself to focus on the good in life. ~Paul J. Meyer
Insights
Gratitude
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FORGIVENESS My broken brilliance will shine a light in the darkness. ~Matt Hardy © ZenBizBoss.com ™ Omaste Witkowski
CLASSIC ZENTANGLE SHAPES MIXED WITH MYSTERIOUS ONES
ZENTANGLE
FREE TIME FOR ME TIME COLORING PAGES
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Live a life full of humility, gratitude, intellectual curiosity, and never stop learning. ~Gza
Insights
Gratitude
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PERSISTENCE It does not matter how slowly you go as long as you do not stop. ~Confucius
© ZenBizBoss.com ™ Omaste Witkowski
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
Insights
Gratitude
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PASSION Passion is one great force that unleashes creativity, because if you're passionate about something, then you're more willing to take risks. ~Yo-Yo Ma
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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Gratitude
Š ZenBizBoss.com ™ Omaste Witkowski
SUCCESS Success is neither magical nor mysterious. Success is the natural consequence of consistently applying the basic fundamentals. ~Jim Rohn Š ZenBizBoss.com ™ Omaste Witkowski
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
Insights
Gratitude
Š ZenBizBoss.com ™ Omaste Witkowski
JOY 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 Š ZenBizBoss.com ™ Omaste Witkowski
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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Gratitude
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ECSTASY The soul should always stand ajar, ready to welcome the ecstatic experience. ~Emily Dickinson © ZenBizBoss.com ™ Omaste Witkowski
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
Insights
Gratitude
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SOULFUL When I admire the wonders of a sunset or the beauty of the moon, my soul expands in the worship of the creator. ~Mahatma Gandhi © ZenBizBoss.com ™ Omaste Witkowski
CIRCLES, SHAPES AND IMAGINATION
ZEN FLARE
FREE TIME FOR ME TIME COLORING PAGES
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Music is life itself. What would this world be without good music? No matter what kind it is. ~Louis Armstrong
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Gratitude
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LIVING WELL The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time. ~Mark Twain © ZenBizBoss.com ™ Omaste Witkowski
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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Gratitude
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CRYSTAL CLEAR You will never do anything in this world without courage. It is the greatest quality of the mind next to honor. ~Aristotle © ZenBizBoss.com ™ Omaste Witkowski
Trust in dreams, for in them is hidden the gate to eternity. ~Khalil Gibran
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Gratitude
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ENLIGHTENMENT 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 © ZenBizBoss.com ™ Omaste Witkowski
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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Gratitude
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POTENTIAL Every adversity, every failure, every heartache carries with it the seed of an equal or greater benefit. ~Napoleon Hill © ZenBizBoss.com ™ Omaste Witkowski
You will never do anything in this world without courage. It is the greatest quality of the mind next to honor. ~Aristotle
Insights
Gratitude
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WISDOM As long as you keep going, you'll keep getting better. And as you get better, you gain more confidence. That alone is success. ~Tamara Taylor © ZenBizBoss.com ™ Omaste Witkowski
LOVING ABSTRACT SHAPES AND ARTFUL SPACES
ZEN HEARTS FREE TIME FOR ME TIME COLORING PAGES
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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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Gratitude
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COURAGE The most courageous act is still to think for yourself. Aloud. ~Coco Chanel
© ZenBizBoss.com ™ Omaste Witkowski
In nature, light creates the color. In the picture, color creates the light. ~Hans Hofmann
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Gratitude
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THOUGHTFUL We are what our thoughts have made us; so take care about what you think. Words are secondary. Thoughts live; they travel far. ~Swami Vivekananda © ZenBizBoss.com ™ Omaste Witkowski
All things are artificial, for nature is the art of God. ~Thomas Browne
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JOURNEY I see my path, but I don't know where it leads. Not knowing where I'm going is what inspires me to travel it. ~Rosalia de Castro © ZenBizBoss.com ™ Omaste Witkowski
When the darkness comes, keep an eye on the light - whatever that is for you - no matter how far away it seems. ~Jan Berry
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Gratitude
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BLISSFUL Smile from your heart; nothing is more beautiful than a woman who is happy to be herself. ~Kubra Sait © ZenBizBoss.com ™ Omaste Witkowski
Art is not what you see, but what you make others see. ~Edgar Degas
Insights
Gratitude
© ZenBizBoss.com ™ Omaste Witkowski
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
Š ZenBizBoss.com ™ Omaste Witkowski
Contact Information Phone: (208) 580-4541 Email: owfotografik@gmail.com Website: ZenBizBoss.com