Category Archives for "breathing"

When the frenzy of the work day presses in

It’s super common to get into the middle of a well-planned day and all of a sudden you have emails and IMs pinging in from every direction. Maybe your boss or a contractor is demanding you immediate attention.

Stress starts to mount, right?

Phone calls. Stress. Deadlines. Everything starts to get kind of overwhelming.

You may find yourself pouring a second (or fifth) cup of coffee. Or perhaps you decide to skip lunch (or eat in the car between appointments) to try to get more done. You simply have too much to do and you have to do *something* to make up for lost time.

But this is not the way to REALLY find freedom from the frenzy.

It may seem right in the moment. Get a cup of coffee. Plow through lunch. Work later.

But no.

Trust me. It’s not the way.

The way to find freedom from the frenzy in the middle of the day is to push the pause button.

Yes, it seems beyond counter-intuitive to stop when there’s so much to do. But I promise it works.

If you’re feeling frenzy in the middle of this day, I invite you to push pause. There can be a variety of ways to do this, and if you already know what works for you, do it!

I have one tool I’d like to share with you today. It’s simply managing the breath. I love this tool because you ALWAYS have it with you! You don’t need any special tool. You don’t need a yoga mat. You don’t need workout clothes or perfect weather.

You can manage your breath at your desk, on the stage, on the playing field, in traffic, in a meeting, at home. It works EVERYWHERE!

Here’s the technique:

  • Focus on the breath and slow it down
  • Inhale  1-2-3-4
  • Pause 1-2
  • Exhale 1-2-3-4
  • Pause 1-2

Hopefully you feel better already! You can use this technique anytime, anywhere, and no one even knows you’re using it but YOU! As you use it, you build a new tranquil mind and create freedom from the frenzy of the day.

Get my free pdf guide for even more tools to take back YOUR day, or book a Discovery Call to explore personal coaching options to create your tranquil mind and life!

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Yoga During Health Education Week: Solutions for Mesothelioma Patients

Between October 15th and 19th, the nation is focusing on Health Education Week 2018. Our minds and bodies are linked in many ways that are still being defined. Every person can have a pathway to better health through yoga, including mesothelioma patients. Because this rare cancer of the lung lining can be incredibly debilitating, yoga offers several answers for a better quality of life. The following practices are shared with mesothelioma in mind. However, these are great practices for anyone dealing with a challenging illness, like cancer.

Putting You in the Moment

The human mind tends to ruminate on the past and future. Thinking about the present isn’t always a priority. Yoga helps patients with terminal cancer by putting them in the present. Feeling their bodies stretch and relax is important for both mental and physiological improvements.

There’s nothing to truly worry about in the present. The focus is on moving the body into certain positions. Mesothelioma patients need this reprieve so that they can deal with life after the yoga session.

Encouraging Deep Breathing

One of the most basic moves in the yoga world is breathing deeply. Most people, including cancer patients, breathe with a shallow inhalation. Bringing more air into the lungs allows extra oxygen to reach the tissues. Cancer patients need as many nutrients as possible in their bodies. Therefore, transporting oxygen and other nutrients to tissues can make a difference in prognoses and outlook on life.

Fighting Fatigue and Creating Quality Rest

According to the Oncology Nursing News, yoga encourages rest in the evening and fewer worries during the day. No other medicine or activity can boast both of these benefits together.

Yoga stimulates the entire body. Patients feel elated after the workout. Additionally, patients enjoy good feelings and an energetic mind the rest of the day. As this sensation declines, the body feels tired. Patients typically enjoy a deep rest so they can tackle tomorrow’s challenges with more energy.

Increasing Flexibility

Patients dealing with mesothelioma have a tightness in their chest. This can translate into limited movements among the limbs. Yoga classes with teachers who are experts in their field can help patients with their flexibility issues, states the Kripalu Center for Yoga & Health. These professionals know how to move the body so that no detrimental effects occur as a result of the movements. Flexibility returns to the body after only a few sessions.

Supporting the Mental Side of Life

Feeling down during a fight with cancer is understandable. Participants can fly with their minds and bodies through yoga, however. When participants move their bodies into achievable positions, they feel good on a mental level. The body naturally releases good hormones, which leads to happier times.

When the mind isn’t supported by a positive outlook, both physical and mental decline are possible.

Finally, fighting off negative emotions, including depression, is an important facet of yoga training, reports Psychology Today. This activity has dozens of benefits that should be explored by mesothelioma patients. As patients look for alternative ways to improve their lives, keep Health Education Week in mind. A better tomorrow is in store for everyone who tries something different.

#metoo? Yoga may help*

#metoo

#metoo: It’s been all over social media and the news for months now.

You may be among the millions who posted #metoo on your social media page. In fact, it’s very likely that you are. A recent study found that nationwide, 81% of women and 43% of men reported experiencing some form of sexual harassment and/or assault in their lifetime.

So to say sexual harassment and assault are prevalent would be a ridiculous understatement. These experiences are wide-spread and affect many more of us than we ever knew before.

Here’s what I’m most concerned with at this point: Can yoga help? And if so, how?

Throughout my studies for Yoga Therapy, I have learned so much about all kinds of trauma – from childhood experiences to military situations, to natural disasters, to – yes – sexual harassment/assault.

Depending on a whole host of factors, each person experiences trauma differently. Even the SAME trauma. Even a #metoo trauma. One person in an auto accident may go into fight mode and do everything possible to escape an overturned car, while the other person in the same car may freeze and be unresponsive until well after help has arrived.

What’s fascinating to me about the different responses is that we have little to no choice over how we will respond in any given situation that we perceive as potentially life-threatening. Our body, through a truly amazing chemical process, has decided for us the “best” response before our rational mind has even gotten the full download of what’s happening.

Crazy, huh?

So there’s really no benefit in going back over what happened to figure out WHY we didn’t act differently. Because honestly, it’s not really up to us in the first place.

Regardless of what happened exactly, something important to note is that very often in life- or safety-threatening situations, our frontal lobe (or thinking part of our brain) goes off-line while our limbic brain (survival part of our brain) takes charge. This is important because we process trauma in the pre-language part of our brain. This can be true in any type of trauma, even a #metoo trauma.

But, why is this important?

It’s important because it’s very difficult (or even impossible) to process trauma through talk-based therapy when our language center was checked-out for the event in question. Makes sense, doesn’t it?

So, what to do?

Our limbic brain is all about fight/flight/freeze and the ACTION that needs to be taken to avoid the threat. So, we can address the trauma through – action. Movement-based therapies have been found to be extremely effective in supporting the healing process. What’s super cool is that we can support healing and movement through past traumas (that we haven’t even been able to talk about yet) through movement therapies like yoga.

Trauma-Sensitive yoga can help in a variety of ways*:

(summarized from Yoga and PTSD: A Primer on Symptoms and Potential Mechanisms of Change, Yoga Therapy Today Winter 2018):

  • Less re-experiencing of memories. Through the mindful practice of poses, we can develop the ability to better control the fluctuations of our mind. Basically, we get better at choosing what we think about.
  • Improvement in Psychological Flexibility. This means we improve our ability to stick with it even when we are challenged. We do this in yoga poses, but it helps us to manage our inner sensations when we are in a crowded place or other situation where we may feel anxious.
  • Reduction of irritability. Yogic breathing and meditation help us learn how to soften our internal experiences. Study participants still had emotional/mental triggers come up, but found them to be less troubling and experienced less symptoms.
  • Improved thoughts and mood. Through acceptance of each individual’s experience, participants learn how to accept their own thoughts, emotions, and moods without judgment. This allows participants to feel freely without “holding back.”

All in all, the research and preliminary studies are very positive in showing that yoga can be an excellent support to primary care options*. Trauma-sensitive Yoga Classes are available in many cities. If you think you’d like to try it, check with local studios, gyms, and community centers.

*I am a Yoga Therapist, not a Doctor or Licensed Therapist. The statements made here are my opinions supported by my experiences and research, and are not intended to be prescriptions or medical advice. Yoga Therapy is meant to support the work of Licensed Healthcare Professionals. Please check with your Healthcare Professional to see if yoga therapy is right for you.

Take a deep breath. 3 Meditations to get you through the day

Do you ever feel like it’s hard to just breathe?

I was talking with one of my clients (who also happens to be a good friend) the other day about breathing. She mentioned how she often holds her breath, like so many of us do in stressful times. So, we discussed how to use the breath in all kinds of situations from calming ourselves down to using the power of our breath when we need it.

During our conversation, we realized something.

We realized that when we learn a particular breathing technique, that it is a good thing. We learn to use our breath to accomplish a specific outcome. And then, when we add another technique, it is an even  better thing. Now we can choose between the two techniques in any given moment. We can use our breath for strength and power (think martial arts or Pilates) OR we can use our breath to calm down and unwind at the end of the day (think meditation or yoga).

THIS IS COOL, YOU GUYS!

When we take the time to breathe. I mean REALLY breathe, we have taken charge of our responses and how we handle life to a whole new level! Using just these two techniques, I can start off the day with a few powerful breaths to get me going, soothe myself when things get stressful, re-energize myself in the late afternoon, and unwind at the end of the day to get ready for rest.

When we learn to harness breathing in this way, it becomes a POWERFUL tool we can use at will! And the best part is, we don’t need special tools. We don’t have to make time in our schedule for a class or buy any special gear! We don’t even have to make extra space in our suitcase for it when we travel!

And here’s the best news: it’s not even hard!Meditation 3-pack

Start with a simple breathing practice. You can give this one a try* for starters. Then, once you feel good about the first one and feel like you can do it anytime, you can add another*, and then another*!

Imagine your life when you are able to move through of life’s moments with ease using a powerful breathing practice.

 

*With these and any breathing practices, please follow the needs of your own body. If at any time your breathing becomes difficult or uncomfortable, return to your normal breath and release the practice.

The secrets to the universe – revealed!

A couple of years ago I took my first Ayurveda training and felt like it revealed the secrets to the universe! Now I realize that this is quite a statement, but all the same, I think it’s true.

Perhaps I should start at the beginning…

Ayurveda is the sister science to Yoga and brings balance to our bodies using diet, herbs and yoga. After having completed my Yoga Teacher Training through YogaFit Training Systems, I wanted to start exploring the “squishy” parts of yoga. I didn’t even really know what that meant, exactly. I just knew how much I loved what I had learned and experienced with yoga and thought if there was more to learn, then I wanted to learn it! So, the first training that caught my eye was Ayurveda I.

Well about an hour into the training, I was so blown away by the intro, that I wanted to stop right there and just let it soak in! I felt like the overview about the three aspects of each of our own constitutions had unlocked the secrets of life. Having someone explain how my body constitution also gave insight into my behavioral aspects and tendencies, and those of my family was life-changing! I finally understood why I act the way I do sometimes, and why my husband and kids act the way they do sometimes and how that ties so directly into our body-types and our diet. Lifelong secrets revealed!

But wait! There’s more!

The information just kept coming and I learned so many things about how my daily care routine can set my day up for success (sign up to hear my upcoming interview with Renee Li on the OM Wisdom Summit on this very topic here). I learned about how it’s not just a clean diet that best serves our bodies, but how even among whole foods, there are some that are better than others at balancing each of our constitutions.

And I learned even more about breath.

Have you ever thought about how breathing is 50% work and 50% relaxation?

I know that’s a big obvious, but really, THINK about that!

I believe that so many of life’s lessons can be learned from the breath. We can discover how we respond to stress, we can relieve stress. We can breathe shallow or deep. We can hold our breath or hyper-ventilate. We can breathe on purpose or let it happen passively.

But when I REALLY thought about how breath is 50/50 on the work and relaxation, I was so inspired I wrote a poem. It’s called Ode to the Breath.

Ode to the Breath

Breathe in, breathe out
All in equal time.
Take it, take it off the mat,
And watch it make life rhyme.

Yes, I KNOW. It’s SUPER cheesy. But I gotta tell ya, this breath revelation was revolutionary for me! Here’s what was so magical about it for me – I realized that if our most basic building block of life, the breath, needed as much rest as it needed work, then why did I think I was any different?

Why did I think I could work more than half the day and only rest a little? How was that ever gonna work out? Well I have a little secret –

It wasn’t.

Ever.

Gonna work out.

And so, that’s where I started. With the breath.

From there it just kept branching out. I started to look at my morning routine and what was working and what wasn’t. I started to incorporate things that created an environment for beautiful starts to my day. And then I started looking at my evening routine. What I found there was that the simplest things (foot massage, evening meditation, cup of tea) helped me transition from a busy day into a relaxed state for sleep. It turns out that the “secrets” aren’t so secretive after all!

Do I knock it out the park and do these things every single day without failing. No way. But I do them more often than I don’t. AND, when I’m feeling out of sorts, the first thing I do is check my routines. If I’ve fallen off the wagon of practices that I KNOW work for me, then that’s where I start to put it all back together. Tools in the toolbox are the ticket to climbing out of overwhelm for me. Screen Shot 2016-03-01 at 10.56.36 AM

If you’re intrigued by all this and would like to learn some more of the secrets that have revolutionized my life, watch my interview with Renee from the OM Wisdom Summit where I unpack a great morning routine and discuss several other tools to find your calm in the middle of a random Tuesday. Enjoy!

Deeply transformational mundane activities

Come again? What in the world is a “deeply transformational mundane activity????” We read about and long for something to change us. That magical moment when, all of a sudden we are made new.

As a teen and young adult, I had the opportunity to go on regular spiritual retreats. So, I tended to “save” my transformational energy for those glorious weekends and weeks when I could really focus on my inner journey. But as those opportunities faded away, I was left to figure out my own growth and I was unsure how to facilitate it.

As a result, for far too many years, I kept “holding out” for the chance to take a retreat or vacation or go to some super-spiritual conference where I would finally experience that transformation again. Like I could order it up, add a side of glowing wisdom, pay in advance, and pick it up at my convenience.

I hate to be the one to break it to myself….but ummmm….that doesn’t really happen.

Bummer.

While I was trying to “survive” the day-to-day activities until said transformational event, I was missing out on thousands of opportunities in the “mundane” activities of life to facilitate that transformation I so desperately wanted.

Let me illustrate.Warrior 2

As you may know, I am a yoga teacher (and trainer for YogaFit Training Systems). One day I saw one of my students at the gym. She hadn’t been to yoga class in awhile, and it was great to see her. She said, “I’m sorry I haven’t been to class lately. I have been working with weights here at the gym so I can get strong enough to make it through your class.” Hmmm. I was befuddled. Why would she go to the gym to get in shape for yoga class? I asked her what part of class she found challenging. She said it was the crocodile (or chaturanga) poses. Ahh…I see. I replied, “You know, I think it’s great to work out at the gym. There are tons of benefits of being able to move weight outside your own body. However, if you want to get better at Crocodile pose….?” The light went on! “YOU HAVE TO PRACTICE CROCODILE POSE!!!!” She exclaimed.

Yes!

In that moment I was the teacher…and the student.

All of a sudden my own light went on. All that transformation I was waiting for so I could deal with the mundane daily activities of life? Yep. You guessed it. If I want to be transformed in daily life, that transformation is most likely to happen in those same mundane activities.

Now, I will say that going to the retreat or on vacation or to the super-spiritual conference is AWESOME! And I wouldn’t trade those treats for anything. BUT – much of my deepest transformation comes in the middle of the school pick-up line, working through a crazy morning at home, driving down the highway, and even preparing dinner. If life is pushing on me as I prepare dinner, I do my best to pull back and observe and see what I can learn here. And it seems that those lessons have more staying power than the fun retreat or serious conference. Why? Because I became strong enough for that “pose” of life by practicing it, right there in the moment.

Iridescent Dragonflies Facebook pageAnd this is why Iridescent Dragonflies is a thing. Once I fully embraced that my deepest transformations come from my own awareness and intentionality in the day-to-day activities of life, I realized that I am probably not the only one who is interested in finding the glorious, spiritual, transformation in the quiet moments as the day starts, shopping for groceries and checking email. And, if I like daily (or even hourly) reminders to pause and observe and intend to live from a more centered place, I thought I might as well share them in case you like them too. Those reminders happen on our Facebook page. If you haven’t been there, check it out and see if it resonates for you.

So, dragonfly, what mundane activity can you find deep transformation in today? If you’re not quite sure, I’d start with breathing. Yep. Breathing. Pay attention to your own breath for 5 slow breaths. It’s amazing what can happen when we pause for that short time and shift our focus.

She was all in a tizzy!

Last night my husband and I went to watch our daughter cheer at a football game. She cheers for the JV squad at her high school. It’s great – the team spirit, the cooling fall temps, the crowd in the stands getting excited when the team makes a good play.

But…

There was this one lady a few rows up from us. I’m not sure, but I think she thought the fate of the world was resting on whether or not our team won this game. I think this because she was yelling (and sometimes screaming) at the top of her voice on every. single. play. She was elated. She was devastated. She was hopeful. She was mortified. She ran the gamut of emotions to say the least.

It was easy to judge her. To think it was ridiculous that her entire emotional landscape was determined by the total yards gained or lost on any particular play.

Since I found myself at least minor-ly (if not major-ly) annoyed by her, it made me wonder – what is it that I get all in a tizzy about? What do I completely over-react to? Are there times when those around me are wondering why I am letting something so little get me so upset?

I haven’t asked my friends and family, because I’m not sure I’m ready to know the real answer, but I’m pretty sure the answer is a resounding YES.

Sigh…

Just when you think you have something under control…right?

What to do? What is a good solution when you come to that realization that you are completely over-reacting and making everyone around you crazy with all your racket?

I have something. It’s called meditation. Sometimes it helps when you do it every day (I would go so far as to say it ALWAYS helps when you do it everyday), and sometimes it’s great when you pause and meditate right there in the moment of sheer craziness.

It’s pretty simple really. Whenever you notice a thought that feeds the frenzy, let it go. Just like that. Take a deep breath and enjoy the space you just created.

Get my Letting Go Meditation!

I don’t know about you, but I feel better already!

Is meditation for you?

I remember the first several times I sat down to meditate. It was painful. Excruciatingly painful. It was so bad, I distinctly remember my husband saying that I didn’t look at all peaceful, but more like I was completely stressed out. sigh. So, to say it didn’t come naturally to me would be something of an understatement.

I kept at it though. I dutifully sat down and spent around 20 minutes at a time doing my best to release the relentless stream of thoughts that barraged through my mind and to find that ever-elusive calm, peaceful center. I’ll pause here to say, it’s a good thing I have un-ending patience. Because I think it took me about 5 months (or maybe even more) to ever experience anything that even remotely resembled peace or calm.

Have you experienced any challenges with meditation?

For the longest, I refused to try a guided meditation. There were two reasons – first, I worried that someone would lead me somewhere I didn’t want to go and second, I thought it was sort of cheating to hit the play button. I wanted to be all purist about the meditation thing, and for whatever reason, that meant no guided meditations to me. But the most amazing thing happened when I finally DID hit the play button. I stopped TRYING so stinking hard. I relaxed into the soothing music and the soft voice guiding me to a place of calm in my mind I didn’t even know existed! It was AMAZING!

If you’ve been in the meditation world very long, you know that there are at least a gazillion types of meditation out there. Which is pretty cool because you can find the style that works for you. It can also be somewhat overwhelming to find that perfect fit when there are so many choices out there.

Here’s my two-cents’ worth of advice: pick one type of meditation to start with and give it a good month before moving on to any other type. This will give you enough experience with a particular meditation to know if it has the desired effects. Practice it every day. Yes – every day. The most notable benefits happen when you engage the meditation regularly. It’s like exercise. you wouldn’t go to the gym one time and then say it didn’t work for you. Who would know? Ya gotta go every day (or a few times a week, anyway) to know if there are benefits or not. Remember, it’s a PRACTICE! No one becomes a master of meditation the first time they sit down. It will take many times sitting down to realize benefits and many more than that to create that place where you can sit and meditation instantly calms and centers you.

With all that said, I made something for you guys. It’s a guided meditation! This one is a balancing meditation. I am really excited to have them available for you. I hope you enjoy it!

What’s the point?

Someone asked me the other day why I do what I do (referring to this blog and my Facebook page). What’s the point in spending all that time coming up with content to brighten people’s day? Why study about meditation and chakras and oils and stones and self-care and take the time to post it on a Facebook page for a bunch of people I haven’t ever met in person?

Are you ready for a story? This is where it began:

Back when I was around 10 years old, my dad and I were out on the property (5 acres outside Oklahoma City) and had been to the garden to pick summer’s bounty of blackberries. By the time we had finished gathering berries and started heading back to the house, it was getting dark. We followed the path toward the house and dad was telling me about the stars. We came to the natural bridge between two little creeks where I would fish for crawdads by day and, to get a better look at the stars, we decided to just lay down there on the cool grass. He showed me how to locate a few constellations and that was cool, but the part that really struck me was the space and the freedom in that moment. We could have been there for 5 minutes or two hours. I don’t know. And I don’t care. What I do care about is that it was the first time I can remember being truly present in the moment and old enough to be able to “know” that I was being present.

Ever since then, I have longed for such moments in time. Moments when nothing else matters but NOW. Moments when all the cares of the world melt away. Moments when I am tangibly aware of the divine all around me. Sometimes I can find them in seemingly mundane moments of the day like sitting at a stop light or waiting for my kids to get out of school. Other times I find that same stillness in meditation or practicing yoga. I have realized that I can also find those moments when shopping for stones for someone or creating an essential oil kit that meets someone’s needs.

But do you want to know what my biggest take-away is? It’s not any ONE of those things that allows me to pause and breathe and experience the oneness with all things. It’s all of those things and MORE. The ability to find the peace and stillness isn’t found in one magical object or technique or practice. Finding and creating space for quieting our minds leads to our inner transformation. And that truly takes all of our lives to do. It’s not only in the 20 minute meditation before we get out of bed. That meditation sets us up for mindfulness so that when we get to the grocery store and the line is ridiculously long, instead of seeing a mini-tragedy, we see God. It’s not only the 90 minute yoga practice (no matter how awesome it is), but the attention to breath we carry with us long afterwards, so that when the stress of life happens we respond with a deep cleansing breath instead of a nervous breakdown.

The Source Energy isn’t only in those special moments when we set aside time to connect.

The Source Energy is in

every

single

moment

of

every

single

day.

And this is why I do what I do. To live a life of practicing awareness in each moment and share my experiences along the way. Then to post those experiences on a random Facebook page so that all of us looking for those beautiful moments have a place to share them together.

Thanks for joining me on this journey. It is an honor to share it with you. Namaste.

10,000 ways to NOT fail

It’s all about perspective, isn’t it?

There aren’t quite 10,000 ways I feel like I have failed this holiday season, but close!

I haven’t even bought Christmas Cards, much less addressed them or sent them, I haven’t decorated, I haven’t even been listening to much holiday music (which I ALWAYS do….well, except this year, I guess), I have only purchased a couple of gifts and have no thoughts on the un-purchased ones, we haven’t put up the tree…and the list goes on.

It seems the only thing I have felt “successful” at this holiday season is making sure I get an adequate number of holiday lattes in. No failing in this category! I have enjoyed those like no one else.

This list is much more fun to make:

  • Salted Caramel MochaSalted Caramel Black & White Mocha (when the other one gets to be too much)
  • Caramel Brulee Latte
  • Chestnut Praline Latte
  • Chestnut Praline Latte with the Salted Caramel Topping
  • Pumpkin Spice Latte
  • Pumpkin Spice Chai Latte
  • Peppermint Mocha
  • Peppermint Black and White Mocha (again, for when the regular mocha is just too much…)

Ok, that should give you a general idea. And don’t think there wasn’t a Snowman Cookie or Cranberry Bliss Bar or Peppermint Brownie thrown in from time to time, either! Because there most certainly was. Dear me….it’s a good thing I teach yoga everyday of my life…oh the calories…

What is my point here, other than to show off my skill in consuming high-fat, high-calorie, high-sugar beverages (with a cookie on the side)???

It’s this: we can find a zillion things that we think we are failing at, especially during the holidays when we think we have to make everything picture perfect. It’s so easy to compare ourselves to our parents, our friends and the commercials on TV. You know what? TV is not real, and our friends struggle with their own stuff, as did (or do) our parents. Nobody (as in, no person on the planet) has it all together.

So what can we take away from this?

How about this? Let’s give ourselves a little grace. Release some of those expectations. If we see something that’s not working, let’s reframe it – instead of looking at it as a fail, let’s choose to see that now we know it doesn’t work. And the move on.

So, I am going to give myself permission to not be “perfect” this year. I am going to recognize the things that aren’t working, make some changes if they seem like a good idea, and then let the rest of it go. (I mean, am I really a bad person and total failure if I don’t listen to the Christmas radio station everyday? No, I don’t really think so.) And in the event I am having a hard time giving myself grace, I will play this little game: if my best friend told me she felt like an awful person because she hadn’t been listening to carols on the radio, what would I say to her?

So, my iridescent friends, let’s relax, breathe, and enjoy the full-color beauty in each moment, starting with this one. What is beautiful right this very second?