by Mary Kennard | Oct 8, 2020
Mindfulness isn’t a “quick fix” to solving all your problems. Instead, mindfulness is a tool kit that you can pull resources from when you’re faced with moments of stress or anxiety. You can also pull from your “mindfulness tools” to help you create more moments of calm. Try this easy writing trick before bed to help you dial into the positive and significant moments in your daily life. Eventually, you can look back on your week or month and see so many wonderful moments you can be grateful for.
Writing down just (1) positive moment from your day can have a profoundly positive effect on you.
Use one of these prompts to get you started:
Mary Kennard is the Director of Creative Services for Mind Body Align, LLC. A Richland County, Ohio native, Mary earned a degree in Art History from Bowling Green State University in 2008, and focused on the development and support of non-profits prior to joining MBA. Always working to break down barriers, Mary strives to elevate wellness for individuals and companies, making it a part of their personal and professional cultures. Kennard oversees all opportunities for creatively engaging clients and designing fantastic educational materials for clients.
by Mary Kennard | Aug 19, 2020
Coloring can activate calm and settle your nervous system. That’s why we include it as a resource in our MBAwareness Educational Program. Teachers and students alike benefit from a few minutes of coloring for calm.
According to this article by Positive Psychology, “mindfulness coloring allows us to switch off extraneous thoughts and focus on the moment.” While you can find a “mindful coloring” book at nearly any retailer, here are a couple of our favorite online resources for kids and adults
Customize Your Kicks
Who doesn’t want the chance to customize their own Converse, Vans, Air Force Ones, and other easily recognizable sneaker silhouettes? These fun coloring pages are from Kitchen Table Classroom Just sign-up to get access to her FREE Resource Library and you can download this 5-page coloring template along with a host of other cool art and home education resources!
Words to Color (and Live) By
Kristina from Planes and Balloons has created these mantra coloring sheets that are equal parts calm and empowering. You can download her FREE trio of coloring sheets with words like “Be Still” and “Just Breathe” embellished with beautiful floral patterns.
Color What You Love
Not seeing what you need? No problem! Jump over to Pinterest and type in something you love, (like coffee) and add in “free coloring printable” and you’ll have a plethora of options to choose from! You can even try to create your own coloring pages with apps like ReallyColor.com! Don’t forget to Follow us on Pinterest for other mindful tips and tricks!
Mary Kennard is the Director of Creative Services for Mind Body Align, LLC. A Richland County, Ohio native, Mary earned a degree in Art History from Bowling Green State University in 2008, and focused on the development and support of non-profits prior to joining MBA. Always working to break down barriers, Mary strives to elevate wellness for individuals and companies, making it a part of their personal and professional cultures. Kennard oversees all opportunities for creatively engaging clients and designing fantastic educational materials for clients.
by Jennifer Blue | Feb 28, 2020
Hello MBA Community,
This year at Mind Body Align we are embarking on an exploration into mindfulness and wholehearted living. We began the year by offering some tools for you to use in order to assess where you are at this moment. (see Annamarie’s wheel of wellbeing) Our intention is that each month we shed light on each area of whole living through our blog posts, podcasts, playlists, and even the resources that we curate for you in our retail shop. We kicked off the March topic with Coffee Talk guest host, Cindy Biggs. As an accomplished leadership and executive coach, we knew that she would be the ideal person to talk with us about this month’s topic, perfectionism. Be sure to keep an eye out for Cindy’s blog post called Perfectionism Rewired. It will be in your inbox next week.
So why are we talking about perfectionism if our year is focused on whole living? Why not just dive into one of the areas on the wheel of wellbeing? Sometimes we need to start with the obstacles. If we begin with them we can open up a dialog to find strategies and solutions. Perfectionism seems to keep coming up when we talk about issues facing our Mind Body Align community. The response to the LunchWISE Wednesday event last month, when we tackled the topic of Imposter Syndrome, truly struck a chord. I have never received so many emails after an event. The idea of being perfect can be a huge stumbling block when it comes to living a life that is fully engaged. For many, trying to be perfect is a way to avoid the fear of failure and, just to be clear, we are talking about perfectionism as opposed to setting standards or striving for excellence.
Back in October 2018 our guest blogger, Kym Lamb wrote, “I’ve found that Bravery Over Perfection comes when you are willing to inspect your strengths and weaknesses. It’s the willingness to question what you believe and why consistently…Bravery emerges when we embrace failure as taking that one daring step past fear and it’s when we recognize that excellence comes not in being flawless, but fearless.”
I love this! “Taking that ONE DARING STEP past the fear.
So how do we use and apply the practice of mindfulness when it comes to silencing our inner critic?
Begin with awareness.
Notice and pay attention to the words and tones that you use with yourself. The voice in our head can work to keep us safe but there are times when we need to simply recognize it and release it especially when it is telling us things that are negative or untrue. Would you speak to a friend the way that you speak to yourself?
Notice what is happening.
When we recognize that the voice in our head (our inner critic) is at work or we realize that we have set a standard that is beyond realistic, Mind Body Align founder, Annamarie Fernyak, says you should ask yourself the question, what’s happening now? What do I see, hear, taste, touch, and smell? What thoughts, physical sensations, and emotions are present? What do I “sense” or intuit is happening in the world around me?
Move into the present moment.
Once we have done a check-in with our heart, mind, and physical sensations we can begin to release judgments and embrace curiosity. Our thoughts pass by us like clouds in the sky. We observe them rolling past without becoming attached or engaging them.
Develop a practice.
Meditation is a great tool for learning to live mindfully. Like most things worth pursuing, it takes practice and training. Mediation can be done in the amount of time it takes to brush your teeth but it does require regularity. It’s a workout for your brain and the benefits of setting aside the time are so worth it. You would never expect to go running once and then sign up for a marathon expecting to complete it. Mindfulness meditation works in the same way. You’ve got to train the brain.
Find Support.
Surround yourself with people and things that support your commitment to living fully. It is essential to your success. Be aware of who you are spending time with, what you are reading, watching or listening to, and curate those things with intention.
As we move through the month of March and adjust our clocks internally and externally for Spring, our team at Mind Body Align invites you to join us with curiosity, self-compassion, and mindfulness as we explore perfectionism. We look forward to connecting with you at one of our classes, events or conversations on social media.
Sending you joy!
Jen
P.S. Be sure to keep an eye on your inbox for fresh new content to keep you inspired.
Mind Body Align’s Director of Operations is Jennifer Blue. No stranger to small business, Jen is a community leader, an entrepreneur and a published author who has led several successful startups. Responsible for overseeing the creation and implementation of all programs and events offered at the historic Butterfly House, home of Mind Body Align, as well as overseeing all operations for the company. Jennifer has worked alongside entrepreneurs and visionaries in various industries and positions over her 30-year management career. A Mansfield, Ohio native, Jen returned to Ohio after living and working in Louisville, Kentucky, as well as South Florida. She studied political science at Otterbein College and the University of Louisville. Adventure, creativity and new challenges are “musts” in her life; these drives have led Jen to work as a freelance writer, chef, and abstract artist.
by Mary Kennard | Feb 12, 2020
“Self-love is about being more committed to your happiness than to your suffering in every single moment.”- Nitika Chopra
We all know that love is the main topic of discussion in February. Everywhere we turn we see hearts, candy, and cards reminding us to honor our loved ones with a token of appreciation, which is a lovely sentiment. While you’re contemplating the perfect way to tell someone else how much you care, don’t forget to tune into your own heart. Here are a few ways you can carve out moments of love for yourself:
Wake with a grateful heart.
Before your feet even touch the floor, take a moment to acknowledge what you are grateful for such as your health, your bed, etc.
Start your morning with an affirmation.
When sipping your coffee or washing your face try saying to yourself something like, “I am loved,” or ” Today I am capable of so much.”
Nourish your mind + body.
At lunchtime, fill up your water bottle and put on your favorite calming playlist or podcast. Take this moment to recharge and center yourself.
Looking for more opportunities to practice self-love?
Check out our podcast, Second Sip, which is a continuation of our wise-women conversations at MBA.
You may also enjoy our Girls Night In events. 
Mary Kennard is the Director of Creative Services for Mind Body Align, LLC. A Richland County, Ohio native, Mary earned a degree in Art History from Bowling Green State University in 2008, and focused on the development and support of non-profits prior to joining MBA. Always working to break down barriers, Mary strives to elevate wellness for individuals and companies, making it a part of their personal and professional cultures. Kennard oversees all opportunities for creatively engaging clients and designing fantastic educational materials for clients.
by Mary Kennard | Feb 7, 2020
According to Dr. Gary Chapman, we all have a “love tank” inside of us. When the love tank is full, we feel connected, supported, and secure. When the love tank is empty, we feel disconnected, alone, and insecure. But how do you fill someone else’s love tank? You learn what their love language is and you use it to communicate how much they mean to you. It’s equally important that you understand your own love language. This way, you will know how to communicate to your loved ones what it is that you need to feel appreciated and secure.
But what if their language is different from yours? Or perhaps you don’t exactly know what to do with the information? These concerns can create unnecessary stress when it comes time to acknowledge them with a gift or expression of love. No one needs MORE stress in their life. That’s why we’ve used the 5 Love Languages to curate a gift guide that is intentional and reflects each of the languages uniquely.
Words of Affirmation
People with this as their top love language need words to help them feel loved. Choose gifts that make statements and show that you recognize an important aspect of them.
Gift Ideas:
ThoughtFull Pop-Open Cards- Each of these themed boxes come with 30 unique quotes. Stash them throughout their belongings to create a fun and unexpected surprise. Popping open the card is super satisfying and their small size makes them perfect to carry in your pocket or bag.
Write Now Journals- These journals have beautiful and inspirational quotes on the cover and throughout the pages. A lover of words will surely appreciate the ability to keep their own words close by while being inspired by iconic quotes and poems.
Physical Touch
The Touch love language is about the physical sensation that comes from a meaningful connection. Pick textural gifts that evoke a strong touch memory of you.
Gift Ideas:
Shawls/ Wraps/Blankets/Pillows- The key here is to find items that have a distinct texture and relate to something they already love. If they love to read in their favorite chair, perhaps a cozy shawl or wrap would be nice. If they love to Netflix and relax – a breathable blanket with some weight can help them unwind, if they’ve recently experienced a significant transition in their life, a weighted heart pillow can provide comfort in times of need.
Sacred Heart Stones – These little trinkets are perfect for a pocket and can easily be retrieved and rubbed with their thumb when they miss you or need to feel comforted.
Quality Time
QT people need you to make time for them. Gift them items that come with a follow-up event or date.
Gift Ideas:
Yoga/meditation supplies + classes: a new yoga mat or bag, perhaps an eye pillow. Commit to attending a class with them by purchasing a class pass in advance.
Books + discussion- Books are great for self-care but you can show your loved ones that you care by reading the same book and making time for discussion. Think about books that reflect their interests or will strengthen your relationship: The Mindful Couple, Awakened Relating, or The Untethered Soul.
Acts of Service
Acts of Service speakers feel loved when you do something nice for them that makes their life easier or better. Think about gifts that will enhance their goals or free up their schedule so that they can pursue the things they really enjoy.
Gift ideas:
Wellness Kits: Has your loved one been sick? Are they hoping to get healthy in the new year? Gift them a hand-curated wellness kit, complete with bath bombs, handmade soaps, reusable water bottles, wellness patches, etc.
Prompted Journaling- Journaling is incredibly rewarding but busy people may find it to be a chore. Help them reap the benefits of journaling by gifting them a prompted journal such as Calm the Chaos, I am here now, or 52 Weeks of Gratitude.
Receiving Gifts
This language may seem like the easiest one but in fact, can be the most stressful. Gifters are usually excellent at gifting meaningful items to their loved ones so you may feel pressure to make the same kind of effort. The key here is to take note of what brings them joy. Big or small, a meaningful gift will go a long way with this love language.
Gift Ideas:
Unique Finds: trendsetters love a unique find. Think jewelry with a story such as a Mala prayer necklace or a stone bracelet charged in a Sedona energy vortex.
Conscious Living- Think about items that do good in the world: reusable paper towels, glass water bottles, or fair-trade items such as bags and rugs.
Holistic and Mindful Living: gift items that will help them with their practice such as a singing bowl, meditation chime, or a crystal grid.
Take the FREE Love Language Quiz here.
All of the above-mentioned gift ideas can be found at the Butterfly House retail shop. Visit us on Tu-Friday from 10 am – 5 pm or email mary@mindbodyalign.com to have a custom gift package put together for you.
Upcoming Event
Girls Night In:
The Power of Self-Compassion
February 28th
Mary Kennard is the Director of Creative Services for Mind Body Align, LLC. A Richland County, Ohio native, Mary earned a degree in Art History from Bowling Green State University in 2008, and focused on the development and support of non-profits prior to joining MBA. Always working to break down barriers, Mary strives to elevate wellness for individuals and companies, making it a part of their personal and professional cultures. Kennard oversees all opportunities for creatively engaging clients and designing fantastic educational materials for clients.
by Mary Kennard | Dec 13, 2019
With the hustle and bustle that surround us this time of year, it can feel exhausting to try to cut through the noise and find a moment of calm for ourselves. I love
this post by Lysianne Unruh that asks 5 simple questions meant to help you focus on what matters most during the holidays.
Click here to read Lysianne’s original post and put her wise words to use in the coming weeks.
Mary Kennard is the Director of Creative Services for Mind Body Align, LLC. A Richland County, Ohio native, Mary earned a degree in Art History from Bowling Green State University in 2008, and focused on the development and support of non-profits prior to joining MBA. Always working to break down barriers, Mary strives to elevate wellness for individuals and companies, making it a part of their personal and professional cultures. Kennard oversees all opportunities for creatively engaging clients and designing fantastic educational materials for clients.
