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Posts tagged ‘Creativity’

Mindfully Creating Clear Intentions


Mindfully creating clear intentions is one of the most powerful things we can do to create change in our lives. I’ve been devoted to this practice for a number of years, and it’s one of the practices that supports me in creating an intentional life. It’s easy to go through life meeting whatever demands arise day to day, putting out the fires and feel exhausted at the end of the day, wondering where the time went. It’s painful to watch the years go by and try to ignore that nagging feeling that we’re just not being who we want to be in the world or doing what we secretly dream of doing. Many years ago, I realized that life doesn’t have to be that way. Creating clear intentions takes willingness to sit with the grief of a life unlived. It takes courage to dream big, and it takes perseverance to see our intentions through. The result of that conscious effort is a life that feels more congruent with who we are and what we value, which means that we feel like we’re living in integrity, and that leads to a greater sense of peace and happiness. It really is possible to live the life that we imagine. This is one of many reasons that my life and all of my work is grounded in creating clear intentions. As we approach the holiday season and the end of the year, I encourage you to make the time to create clear intentions for your coming year. Each intentional choice you make takes you one step closer to the life you imagine.

Remember that treating ourselves with kindness and compassion is one of the most effective things that we can do to support ourselves in following through with intentions. So please treat yourselves with the same kindness and compassion with which you would treat your only child today and every day.

Sending you love and gratitude for being a part of the Everyday Mindful community and warm wishes for a peaceful holiday season and a Happy New Year.

Your intentions have more impact than your actions.
―Dabasish Mridha, MD

May all of your intentions come to fruition in 2017,

UPCOMING EVENTSMindfully Creating Intentions for the New Year  ***ONLY TWO SPOTS OPEN*** Saturday December 31, 2016 9am – 12pm in Wilmington, NC. Start your year off well with a workshop to support you in creating clear intentions for your year ahead. We’ll review what neuroscience says about willpower and creating lasting changes. We’ll use guided meditation and Mindful Writing, a contemplative practice that explores the heart and mind through deep writing. Then we’ll create an Intention Board, a creative collage with words and images, for you to take home as a visual reminder of your intentions. Make 2017 your year of lasting lifestyle changes!
Cost: $50
Registration is limited and required. Email Jen or call 910-208-0518 to register.

Mindfulness Based Stress Reduction (MBSR) 8-week course in Wilmington, NC. Free orientation Wednesday January 4, 2017 6-8pm. Class will meet Wednesdays 6-8pm January 11 – March 1, 2017 6-8pm and Saturday Feb 18 9-3pm. Participation in an MBSR course has been shown to decrease stress, anxiety and depression and increase a sense of peace, happiness and well-being. For more information click here. Registration is limited and required. Contact Jen for more information or to register. Location: McKay Healing Arts. Cost: $425.

I currently have openings for a few new coaching clients, mindfulness students and Mindful Writing for Transformation practice students. I have 2 slots open for new coaching clients and 1 slot open for individual mindfulness study and 2 slots open for Mindful Writing for Transformation online practice students. I am not taking any new psychotherapy clients at this time. Contact me for details if you’re interested. These slots go quickly these days!

Foundations of Wellbeing Program by Rick Hanson, PhD begins January 2017 (SIGN UP BY DECEMBER 23, 2016 and receive a $170 discount!!) 
I am an enthusiastic affiliate for The Foundations of Well-Being Program, a yearlong program offered by Rick Hanson, PhD, neuropsychologist and author of Buddha’s Brain, Just One Thing, and Hardwiring Happiness. In this guided, step-by-step program, Dr. Hanson shows you how to use the science of positive neuroplasticity to turn ordinary experiences into powerful inner strengths, including kindness toward yourself, insight into others, grit, gratitude, and self-worth. Beginning in January 2016, Rick will use the 12 Pillars of Well-Being to teach you practical, effective ways to see more of the good in your life, and grow greater calm, contentment, and confidence from the inside out.
It’s thorough, it’s deep, and it works. I have studied with Rick and highly recommend his work. If you register through one of my links, drop me a note to let me know, and you will receive a FREE copy of my e-book, 10 Ways to Wake Up Your Life. Click here for more information and to register using my affiliate link to ensure that you receive your free e-book. Just drop me an email to let me know you’ve registered.

Jen Johnson, MS, MS, MFA, LPC is a meditation teacher, personal coach, & photographer supporting people in mindfully designing their lives to align with their heart’s desire and soul’s purpose.

Nourishing the Soul


If we fail to nourish our souls, they wither, and without soul, life ceases to have meaning. –Marion Woodman

When was the last time you did something to nourish your soul? Sometimes the soul needs a long walk along the shore, through the woods, by a river, or through a park. Sometimes it needs to see blue sky, clouds and trees and to hear birds sing. Sometimes it needs to create—to paint, write, make photographs, create pottery, make something with yarn or fabric, cook or arrange space. Take a few moments today to check in on the state of your soul. Ask what it needs in order to feel replenished. Commit to doing that thing, and notice what happens.



Mindfulness-Based Stress Reduction (MBSR) 8-week class will be offered on Thursday mornings from 9am – 11am. There will be a free orientation/information session on Thursday September 1, 2016 from 9 – 11am, and the class will be offered Thursdays September 8 – October 27, 2016 9-11am with a day of mindfulness on Saturday October 22 from 9am – 3pm. Participating in an MBSR class has been shown to reduce symptoms of stress, anxiety, depression and pain and to increase a sense of peace, happiness and well-being. 

Cost is $425. Registration is limited and required. Email Jen to register. 

What Matters Most


I decided that it was not wisdom that enabled poets to write their poetry, but a kind of instinct or inspiration, such as you find in seers and prophets who deliver all their sublime messages without knowing in the least what they mean. –-Socrates

Yesterday morning I made my way down to the Cape Fear River while the golden light of the morning was just falling on the marsh grasses across the river. What had started out as an ordinary day suddenly came alive. I felt a rush of happiness and energy. Being out in nature with my camera nearly always brings me this experience of happiness, inspiration and increased energy. In those moments by the river, the words that came to mind were, “Nothing else matters. This is all that matters—this moment, this morning light, this breath.” What matters most to you? What brings you a sense of aliveness, happiness and inspiration, and do you make time to engage with it on a regular basis?

Being Inspired

Do what intrigues you, explore what interests you; think mystery, not mastery. –Julia Cameron

Consciously choosing to activate the energy of feeling inspired supports a positive mood and encourages action toward personal and career goals. Many of us create intentions and/or goals throughout the year, and a lot of us ride the wave of inspiration that comes with the beginning of a new year. Remember that whatever we place our attention on grows, so resting our attention frequently on our intentions helps to propel us forward to take action that is aligned with those intentions. But to keep going, we’ll need to cultivate some inspiration. Read more

Being in Nature

Climb the mountains and get their good tidings. Nature’s peace will flow into you as sunshine flows into trees. The winds will blow their freshness into you, and the storms their energy, while cares will drop off you like falling leaves. —John Muir

Being fully present in the moment in nature is a lovely way to practice mindfulness. Choose a place outdoors that resonates for you. Pause and focus the attention on the breath for a few moments. Read more

The Nature of Change

Life is a series of natural and spontaneous changes. Don’t resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like. –Lao Tzu

Change is an inherent part of the natural order of things. We cling to the changes that we love, and we resist or fight against the changes that we dislike, and this creates suffering. Tune in to the rhythms of nature. Read more

Own Your Shadow

Curiously, people resist the noble aspects of their shadow more strenuously than they hide the dark sides. –Robert Johnson

Our shadow includes aspects of our personality that are unconscious and can include both positive aspects as well as the darker aspects. When our shadow remains unconscious, we may be ruled by it, and this can keep us from living our full potential. Read more

Getting Inspired

Inspiration exists but it has to find you working. –Pablo Picasso

 At times we may find ourselves feeling stuck in a daily grind, wondering what happened to the spark of aliveness we used to feel. Maybe we wait, hoping to feel inspired, forgetting that we can take action to generate feelings of inspiration. Read more

Nurturing a Sense of Wellbeing

The mind takes the shape of what it rests upon–Unknown

When we lose our sense of aliveness and wellbeing, whether we lose it to the daily grind, loss, grief, or depression, we can reawaken it by doing what brings a sense of aliveness and wellbeing. Read more

Healing Through Creative Expression

At times we become caught up in doing what we perceive that we should do, and we lose touch with what we want and need. We may wonder, “Is this all that there is?” We may feel lost in response to our unlived lives, and we long for a sense of meaning and purpose. Engaging in creative expression provides opportunity for creating some of the meaning that we crave, and it sometimes leads to inner knowing and clarity. It provides a counterbalance to the doing in our external worlds and gives us an opportunity to simply be and to reconnect with our own heart and soul.