1. Cut Flowers

This needn't cost a lot.  A cut boquet from a grocery store or from a field of wildflowers can suffice.

2.  The Grass Is Always Greener

Primary grade teachers know how easy this is.  Fill a pretty container with potting soil, cover with grass seed, and water.  You can have the best lawn in the neighborhood right in your classroom or office.

3.  Sand Gardens

You have probably seen the zen gardens with white beach sand to "play" in.  Add some pretty stones, shells or a mini rake for your very own sandbox.

4.  Bird Calls

CD's of bird songs, bubbling brooks, or crashing waves are another way to bring the outside in.  There are now several apps that you can even download on an ipod, ipad or phone.

5.  Water Fountains

The sound of water is soothing and a desk fountain can help alleviate dryness of school airconditioning or heat.

6. Outdoor Trophies

Momentos from a day outside or a great vacation can remind you of the pleasures of nature.  A pretty stone, piece of driftwood, cut branches or even pine cones, can be enough to muster up memories of a different season.

Step One: Find your "Why"

My first step preparing for my retreat was to clarify my purpose for the trip.  Was I relaxing, creating, or sleeping? Was I stressed, exhausted, or just stuck?

I needed this trip for some alone time to get my creative juices flowing.  It was important to me that I have time to begin creating my next project for The Whole Teacher and I needed alone time to do that.  For a long time I have wanted to get away to a cottage near the dunes on Cape Cod and write while the winter winds were blowing snow drifts.  Spring in Massachusetts had other plans, to my delight the weather was be beautiful and allowed for some outdoor excursions.

Step Two:  Set your intention

I knew I needed to relax and renew, but I also wanted to balance that with actual work writing.  I wouldn't have considered my retreat a success unless I left with some writing completed and a good solid plan for the future … something I could implement easily when I returned to my busy life.  What is your purpose?  Define it ahead so you are not disappointed if you don't get around to doing what you most wanted to do.  But leave some room for intuition.  Listen to what your soul is asking for.

Step Three:  Select your "Where"

I knew that I had been called to the Cape.  I have been looking online at inns and hotels that seem to meet my needs for location (the dunes) and safety and security of going alone.  I also wanted someplace near some trails or historic locations, even if it rained I could sit and sip coffee in my car at a beach lot while working on some drafts. I also knew that I love driving down historic Route 6A, so part of the treat for me was enjoying the trip itself.  Where would you like to go?  Does it need to be close by?  Is the ride part of your retreat?  Do you want to drive, fly, or boat?  All of this depends on your purpose and the amount of time you have for your retreat.

Step Four:  Decide on your "When" 

I actually started planning on this being a winter get away, but it took me into early Spring.  My "when" was affected by tourist season.  I knew it would cost less and be much quieter in the off season.  I also picked a quiet weekend to be away from family .. no commitments.  What is a good time for you?  How long do you need?  A day, a weekend, a couple of hours?  Even a mini retreat can do wonders if designed well.  

Step Five:  Choose your "What" and your "Won't"

I thought very hard before I left, about what I wanted to do on my retreat.  I wanted silence, nature, nourishing food, and time for creativity.  I also knew what I wanted to avoid …things that would suck up my time:  web browsing that was not specific research, television, top 40 radio, talk radio, too much contact with the outside world.  It was so empowering to set these ahead of time and so much easier to fend off distractions if I went astray.

Step Six:  Pack your "Tools"             

Keep it simple.  I knew that I had a vision of my comfort and packed comfy clothes for lounging, my big terry cloth robe, layers for outside, colored pencils, post-its, markers, and journals for creating, my lap top for posting blogs and research, poetry books, prayer beads,  and note cards for inspiration.

There were also things I knew I did not need to bring: dressy clothes, uncomfortable but fashionable shoes, too many books, etc. 

Your materials should meet your purpose.  Don't bring too much.  Sometimes less is more.

Thinking ahead and following these steps will help you to focus on what's important to you, and alleviate some of the overwhelm we feel when we put such emphasis on the occasion.  Don't forget to leave some room for impulse and adventure if it fits your purpose.   Best wishes!

These past few weeks have been terrible for illnesses here in New England.  I made it through the holidays in one piece and then succumbed to an awful stomach bug just after returning from vacation.  It was pathetic.  I had important meetings at school and tried to push through it, but finally caved in and stayed home. 

I know that when I get sick, it is when I have pushed myself to do too much.  I stayed up too late, worried too much, and tried to pack too much in to one day.  When I am well I can do this and be clear and strong, but I now know that living on adrenaline wears me down fast.  But it’s the nature of the job, right?

I suppose, but it wasn’t ending at work.  So now I am looking at what I can control and fitting in ways to process that adrenaline before the inevitable crash.  The answers are not exciting or new, but basics that help me sustain myself so I can be there for myself and those who need me. 

Action Steps:

Exercise - I’m building in a routine at least 3 days a week on the treadmill to start amping up the chemicals that help process the "fight or flight".  Now a day when we feel threatened, are bodies get ready to go, but the stress comes and we no longer "run away".  The chemicals for flight just build up and leave us feeling anxious.  Best way to get through it is to walk or run.

Breathe – Yoga, singing, and meditation all are great ways to get the air flowing.  Deep breathing helps get more oxygen through your body and to your brain, which also helps with stress.  There is a great deal of research on breathing techniques. My first week back to school I was so busy that I noticed I was holding in my stomach and taking short breaths.  Taking time for deep breathing when I feel myself holding it all in has helped to calm my thoughts.

Just say no – Before I take on something new, I check with how I am with adrenaline.  If it’s going to get me too crazy I try to say no.

Time Management - Giving myself plenty of time to get things done, or to get to where I need to go, means I can do things without added stress.  I used to say I worked better under pressure, but I realize the price I pay in the end isn’t worth the push of procrastination.

Limit the caffeine – I love my coffee in the morning and am not ready to give it up all the way, but I can listen to my body signals and stay away from sugary sodas for lunch.  Protein and complex carbohydrates and plenty of fluids also help.

It was heaven.  The children looked up at me with their big wide eyes.  They were not afraid to participate.  We sang songs, chanted, colored, and pasted.  It was the perfect language learning environment.

So I took the plunge and began teaching alongside my friend and two other teachers, each of whom had taught for a minimum of twenty years.  I loved the atmosphere and the camaraderie, but then after a few years something changed.

My 2 young boys became the same age as my students ,and nothing would ever be the same.  I had a 2 year old and a five year old at home, and 24 four and five year olds at school.  Instead of going home full of pride and joy, I went home exhausted, only to play the same role and use the same language in the same tone of voice.  I spent every waking moment trying to convince these little people to make good choices and use indoor voices and I was tired.  I felt like I had pins and needles poking into me for all the times someone needed something from me.

The worse part was I felt like a failure and a fraud.  I was comparing  myself to these women who had been teaching this age for decades and still had amazing creativity and passion for their jobs.  I wanted to be the teacher I would want for my boys, but I wanted to be somewhere else.  I tell you this story, because we all know it.  The discomfort that comes from not taking the time for peace and quiet, from not listening to myself.

Thus, I share some ideas for adding a touch a quiet to your day.  They may seem very simple, but I can assure you it is not always easy for us to do something only for ourself.  Please try.  We all need you to be the best you can be.  Here they are.

5 Ways to Find Peace and Quiet in Your Day

1.  Learn to meditate.  Do it daily.

On this month’s Whole Teacher Holiday 911 call, Grace gave us a great point to help quiet the mind during meditation.  She suggested that as thoughts came through (like we know they will) to focus instead on the space between the thoughts.  As  you let the thoughts pass by, focus on making the space bigger and bigger.

2.  Try using aromatherapy to calm your senses.

Lavender is great for relaxation.  We all have scents that we associate with past experiences.  The smell of dove brings me back to my grandmother’s bathroom as a little girl.  Find the scents that you associate with relaxing, and one sniff can change your state.

3.  Read an inspirational story or poetry. 

I have a book of poetry by Hafiz that my yoga instructor would read from before each class.  Now, when I read those poems, I can get right to my most relaxed state.

4.  Listen to quiet music or soothing nature sounds and dim lighting.

A few summers ago I helped my sister out by working as a receptionist in her spa.  I loved the calming music that swept through the reception area and relished the contrast to my own job as a high school guidance counselor.  In my office things are often hectic with people always popping in with problems that need assistance.  I decided to adopt some of the same atmosphere techniques for my office.  I’ve turned off the overhead lights and brought in lights from home, but what students appreciate the most is the music.  I have collected CD’s, but often log into internet radio on the computer.  There are some great ambiance stations that bring me right back to the spa.

5.  Finally, if you can’t escape the noise, consider ear plugs.

Look for the white squishy ones used for sound (not swimming).  They come in handy for loud concerts or snoring family members.