Thank You!

The outdoors invites gratitude into my heart and mind. Even when I am not feeling appreciative, I can't help but relax and say a prayer of thanks for the beauty I see, all that I have, and especially for friends and family. I appreciate all of the support for walking and writing that I have gotten from friends, family and colleagues. Remembering to say, "Thank you" is a healthy habit that may come naturally for some people, but for others of us, gratitude is a practice and a habit. I often get notes from my mother telling me something she liked about one of my posts. I wrote her this brief note of appreciation.

          Have I told you lately that I am glad you are my Mom?

          My creative ability comes from you, so I'm glad you like it.

          Encouragement and inspiration comes from you, so I'm glad you keep giving it.

          Dogged determination comes from my Dad. Glad you married him.

"Taking time to appreciate your mother for all the care she provided growing up; reconnecting with an old friend to express your gratitude for always being there for you; seeking out and thanking a favorite teacher who helped you grow – specific acts of gratitude can have a variety of positive consequences..." Pursuit-of-Happiness.

"Beyond emotions, there is evidence that gratitude is associated with pleasant physical sensations, as well. Algoe and Haidt (2009) found that people experienced pleasant muscle relaxation when recalling situations in which they’d felt grateful. It is apparent that the mere act of giving thanks can have remarkable impact on a person’s well-being." from Pursuit-of-Happiness. 

Practicing thankfulness with family and friends will also have benefits in your work or job search. It's easy to remember to send that thank you note for an interview, a conversation with a prospective employer, or a colleague who recommended you if you are already in the habit of saying thanks.  

"Counting your blessings will benefit yourself and your organization." Gratitude at Work

Having an attitude of gratitude at work improves performance, optimism, and general health. A Walk About U! is a great opportunity to talk about things you are grateful for, what makes you happy, and how to share your joy with others.

30 minutes walking

Dusk

A partial moon lights the sky. The sun has already set, but it's light has not left the sky. Dusk signals the end of the day. The soothing cool sky invites reflections of the day. What could be brighter than a day with good friends and family. Seeing my five month old grandson take his first taste of vegetables. A cold cucumber and a wedge of zucchini touched his lips followed by a spoon of applesauce. Frowns and shivers. Fruit as foreign as vegetables. Then innocent giggles while dancing across the living room floor. Capturing the magic moments to keep with me. When my day is dull, sad, or things just aren't working out, I bring out the magic moments and remind myself that evening will come followed by a new day.

I'm on the 65th post, and I had to add a search widget so I wouldn't repeat myself. I had to try several titles before I found one I hadn't used before. So now you can "search this blog" to look for subjects you may be interested in, and hopefully I will be able to think of 300 more titles. 

20 minutes walking

From a Distance

Stripes of glowing golden embers sliced between black shadows. The park looked magical. A stage set by bright sunlight sifting through heavy trunks of distant trees. I enjoy seeing things from a distance:  An observer of what might be, or could be.

As I stepped into the park I became part of the scene

Smelling the musky warm grass

Blinded by a pot of gold reflecting off the lake

Dodging bicycles whizzing past on the path

The sound of cackling red winged blackbirds chattering in the reeds

Smiling at a neighbor as familiar as the man in the moon

I am in the park and part of it.

Swiftly walking

Rolling my ankles to keep a good pace

Feeling the cool breeze

Sweating in the sun

No longer an observer watching from a distance

I realized that after walking everyday for two months, I can enjoy hearing, feeling, and seeing all that the outdoors has to offer. Actually I see something new everyday. How long can that last? Just when things begin to look so familiar, fall is coming. A new canvas of sights and sounds. To schedule a "Walk About U!" with a LifeWork Coach, contact Nancy Miller, M.S. The difference between a conversation with a friend and a "walk about" is that the conversation with a coach is all about you.

50 minutes walking

Perspectives

It’s amazing to do the same thing and see it in a totally different light. I’ve been working on the same writing project for over a year. It’s starting to get old, and I realized I’m losing interest. What could I do to add freshness and a new perspective to an old idea?

As I starting walking this morning, I wondered how I could see the same walk in a different light. It was so obvious. A glaring ray of sunlight blinded my path. It wasn’t there yesterday. It’s the sun that makes the same walk different everyday. I decided to notice the affect the morning sun had on my environment. The bright green grass glistened with droplets sparkling in the sunlight. I could imagine fairies firing off their magic spells. By afternoon the grass was a deep earthy green. The light was dim as it filtered through the thick tree branches. A flock of birds left dark patches on the sidewalk as they glided through the air. The light from the sun was bright and glaring, warm and earthy, and blocked by birds all in one day. 

Looking at the sunlight from so many different perspectives made me realize that I can look at my project through a different lens and bring new light to my writing. Through walking and observing nature, I am learning to use my senses to find something  new and interesting everyday.

60 minutes walking

Clear Blue Sky

I walked outside this afternoon and noticed the blue sky.  No clouds, no apparent smog, just clear blue air with nothing in it. What a wide expanse of empty space! As I looked up I thought about how I would like my mind to be clear like the sky when I meditate. I often feel like my mind is full of airplanes going this way and that, clouds absorbing my thoughts and then raining them back down on me unexpectedly. During the few moments that I feel like my mind is clear, it is relaxing and soothing like looking at the clear blue sky.

As I walked I thought about the spaces that appear to be clear and empty such as doorways, empty drawers, and the space between things. “Ma” is a Japanese word to describe the space between things. Is this “negative space” really empty? (If you look at the picture in the link for negative space, it is difficult to tell what is the negative space and what part is the picture.) The empty space is just as important as the rest of the picture. Space is no more empty than the clear blue sky.

In fact, the sky that looks like a clear blue space is actually full of wavelengths of light bumping into dust particles, bouncing off of water droplets, and absorbed into gas molecules. The blue sky is actually a result of the shorter blue wavelength of light being absorbed by gas molecules and then radiating out and scattering around the sky.  What appears to be a calm blue sky is really more of an action adventure.

My mind feels like the clear blue sky. Even when I attempt to clear my mind, and stop the traffic and visual cues, I still have brain synapses firing and energy radiating. As I learn to better meditate, my whole brain comes in sync as I relax. I can actually train my brain {15 minute video, "The Brain is a River not a Rock"} to work better through walking and meditation.

20 minutes walking

Cool As a Carrot

I got out for a walk this morning before the temperature reached 60 degrees. Walking felt effortless and energizing. What a difference from the warm weather walking that saps the life out of me. As I was walking, I thought about how the environment affects everyone so differently. Some people actually wait until it gets warm to go out!

Working effectively and freely may be dependent a great deal on how our temperament or style matches the environment we are working in. Just as soil and weather affect how well vegetables grow, our environment has an affect on the way we work. Each of us responds differently to our environments.

This morning I was anxious to go out and check on the peppers. They are different everyday. I was picking green peppers that were slightly spicy, then went out the next day and saw that they turned red. They were hot!

Peppers are like the people who thrive in the heat. When the weather warmed up the peppers loved it. I’m more like the carrot that likes the cool earth. The carrots begin to get tough and dry when the weather gets very warm. Peppers love dry hot sunshine. Just as each vegetable has its own mix of important vitamins, each personality style has an important contribution to the group.

Becoming a Writer

After reading my walking blog, a friend and colleague gave me a great compliment this morning. He said that as he was reading my blog he saw me as a writer rather than a friend. I made the transition from blogger to writer.

I’ve been writing a book for about three years. In the back of my mind I kept telling myself I wasn’t a writer. I didn’t have training in writing, and I didn’t have a regular writing schedule. I had ideas and materials that I had gathered and wanted to put  into a book. I knew it was self-defeating to tell myself I wasn’t a writer. In fact, I often didn’t want to get down to the work of writing. I wondered if I had wasted years of my life on something that wasn’t going to happen.

It was time to cut my losses and quit, or become a writer. For some reason I couldn’t quit the project. Maybe I just don’t like to quit. I had to become a writer. I listened to an audio excerpt from Robert Dilts’ book, “Strategies of Genius, Volume One.” Dilts described the environment that Mozart made for himself that allowed his creative genius to blossom.

As I looked around my office, I realized it was a great place to work and organize, but it wasn’t the best environment for developing my intuition and creativity. According to Dilts, Mozart walked, went outdoors, and had free time to allow his music to come to his mind. After hearing Mozart’s story, I decided to give myself an environment for creativity by walking and writing everyday. When I am outdoors walking, I use my senses, observe, relax, and create more brain activity. After walking for almost two months, practicing my craft, and getting feedback on my blog, I can say that I am a writer. That is what I do. I create an environment for writing and spend time doing it.

I spend time researching which I enjoy, as well as organizing and editing which I like much less, but now I have the ability to sit down and write at will. In the past I had to wait for the moment to hit me, but often the moment would pass before I could get to my computer or find a pen. Now I have to tell myself to, “Stop already!” This is a blog. I can write more tomorrow.

60 minutes walking

Make Me Laugh!

I woke up this morning thinking that I didn’t want to walk. What could I write about that would be interesting. I decided to look for something that would make me laugh. If I couldn’t find anything, I would just have to laugh at myself. I saw a tree that looked a little funny, but it didn’t make me laugh. Later, at the bookstore I was looking over some psychology, business, marketing books and felt like most of them were pretty much the same things I had heard before. Then I picked up "The E-Myth Revisited: Why Most Small Businesses Don't Work and What to Do About It." What do you know? It made me laugh. It was not really new information, but it was a different perspective. I’ve read so many books and blogs on business, marketing, and entrepreneurship that I find it hard to get excited about reading another book. This one I will definitely read.

Humor, stories, and analogies get my attention and make me want to read on. Whether writing a story, business plan, or cover letter, you have to get the attention of the audience. The problem is that everyone is different. What makes me laugh may not seem funny at all to you. Knowing the strengths and vision of your customer, employer, or colleague will help you know what will get their attention. In fact, it’s true for all of our relationships.

Take It Up a Notch

A walking partner helps me “take it up a notch” and walk further and faster than I otherwise would. I often feel like I am walking fast until someone passes by with a quick stride and little effort. Then I realize I really could do more.

This morning I thought I could walk later, or just take a short walk. My husband didn't really want to walk either, but walking and talking we ended up taking a long walk. Having an accountability partner or team to work on a project or discipline is like having a walking partner. You can work together to more than one person alone.

A personal/career coach can help you "take it up a notch" by helping you find your purpose and goals. Your coach will challenge and encourage you to find and meet your goals, or change them. Contact LifeWork Coach, Nancy Miller, M.S., CCM to find out what a coach can do for you.


60 minutes walking

Goals

I set a goal to walk and write everyday. I sometimes walk outside, feel the cool breeze, grab my shoes and take off. But there are many days that I think I could walk later. Or at the end of the day I wonder why I ever started this blog. Because I set I goal, I follow through. The practice is helping my creativity and writing skills. If I broke my leg or had an emergency I might have to put off my goal temporarily. If I found that writing everyday was distracting me from my bigger projects, I might re-evaluate and change my goal to better fit my vision and purpose.

"Decision making should be as much a process for discovering goals as for acting on them." James March

I have other goals that I am not keeping as consistently as my walking and writing everyday goal. It's time to take a look at those goals and see if they are focused, realistic, and taking me where I want to go. If so, I need to find out if I am procrastinating, getting distracted, or have negative self-defeating thoughts about doing it.

 "Goals should be focused and flexible." H.B. Gelatt

Goals should be flexible, adaptable and leave room for growth.  Having a goal is like looking at a road map and determining a direction to start your adventure.  If you hit a roadblock or find a better route, you can change your path.  Depending on your personality, some people will want to set very clear, specific, goals and mark their progress along the way.  Others like to have a general direction and purpose and see where it takes them.  Completing your goals gives you a sense of accomplishment.Whatever your style, set some flexible goals and see where they take you.

 

My Goal Setting Principles

• Believe in myself enough to set goals.
• Make sure my goals fit my vision and purpose.  
• Write down my goals and track my progress
• Be accountable (preferably to someone else) for accomplishing my goals.  
• Follow-up, evaluate and re-assess my goals so I won’t be setting myself up for failure.
• Be willing to learn from each step of my growth process and change my goals when necessary to create a healthy balanced lifestyle.  

Share a goal for creating a healthier lifestyle. How do you stay on track?


45 minutes walking

 

Self-Expression

Writing and walking everyday is helping me with my self-expression and creativity, It was difficult at first to write quickly, produce something everyday, and get it out there quickly. I prefer to have time to think about things. But I sometimes think too long rather than taking a chance, relying on my intuition, and just seeing what happens.

I find it even more difficult to talk off-the-cuff so to speak. I prefer a class or presentation that I can prepare for. It's even more difficult to talk about things that are personal or really important to me. Today I was listening to a Careerwell Tele-Interview with career expert H.B. Gelatt discussing his "Process of Illumination." Dr. Gelatt discussed his use of analogies in presentations and classes and asked participants to share their favorite analogies. I didn't want to miss the opportunity to mention the vegetable analogy I have been working on. I am in the process of organizing this analogy into a book, and felt like it was important to be able to say something briefly about it. I didn't feel comfortable coming up with a brief description of my analogy. My description wasn't adequate, and I wasn't comfortable saying it, but I took a chance and expressed myself.

The more I  talk about my profession, my business, and my writing, the more I challenge myself to be better and motivate myself to get the work done. Walking and talking is an opportunity to improve communication skills while sharing ideas, business concepts, and personal strengths. Contact Nancy to set up a Walk About U! All it takes is a cell phone and a good pair of shoes to have a conversation that is all about you.

30 minutes walking

In Memory of Pepper

Things I learned from my dog Pepper...

1. Simple rewards are the best.
2. Be thankful for cool sunny days...
3. And lots of water on hot days.
4. Nothing's better than a brisk walk, except..
5. Chasing squirrels for no reason.
6. Grass is better if it's not wet.
7. Cats usually run if you chase them, but not always.
8. It's more fun to take a nap after playing.
9. It's nice to ask before you touch.
10. Some people act nice, some don't.

I learned to be fascinated with nature and enjoy the simple pleasures from Pepper. He never missed a thing. Walking was his favorite past time, and he had a happy little strut whenever he went out.

30 minutes walking

Joy of the Morning

Heat soaked asphalt, roar of vehicles tumbling through lines and curves and arid skies filled my senses. Too loud to hear the birds, a podcast or a conversation, the sidewalk led to a crosswalk across 5 lanes of traffic.

What a relief to cross back into the park with the dappled shadows of rustling leaves. As the cool breeze tempered the shaded sidewalk, the geese gathered and the birds scattered. Walking to the store I enjoyed the pleasures that many people miss.

From the climate controlled closed vehicles rushing to their destinations, we miss the joy of the morning. I used to think it was a long walk to the store and something to be avoided whenever possible. Now I find it a privilege to have the opportunity to walk.

60 minutes walking

Environment

Walking through the neighborhood, I see trees, green grass, a neighborhood park and lake. The community is making the effort to work with the existing natural environment while developing a neighborhood. People continue to litter and faithful neighbors clean it up. Although there is a good deal of thoughtlessness and abuse of the environment, I am optimistic about the future and the young people who are making a difference. As statistician Nic Marks says in the Happy Planet Index video, that if we invest in our relationships, get outside and walk, and give to others, we can make a happy planet. With all of the apocalyptic movies and news, it is refreshing to notice all the good we are doing, and then do more of it. Live in joy rather than fear, look around you, and share your blessings.

I'm so impressed with the way my family respects nature and the environment. We walk, recycle, and take care of the environment as much as possible. My daughters inspire me when they reuse and recycle. They both use cloth diapers and avoid disposable plates and napkins most of the time. I remember a time when realized I could afford the convenience of paper plates, plastic bags for everything, and disposable utensils. I did away with the annoying dish washing and laundering napkins and dish towels. We had paper and plastic! Then came the realization that there wouldn't be room for all of the garbage if we just kept throwing everything away.

Now we try to make a difference by learning to reuse and recycle. Habits are difficult to change, but when the heart if there, good things happen.

20 minutes walking

Sidewalk Calling

For seven years I've often walked with my little dog, Pepper. There's nothing more energizing on a walk than to see the excitement of a dog who literally "lights up" when it's time to go out. Walking with Pepper, I learned to enjoy and appreciate the beauty of nature and all the adventures in walking. Besides the walk, there is the socializing that often comes with walking a dog. Someone would ask what kind of dog he is, a child would want to pet him, and no one could resist his little dog smile. I wrote this poem about walking with Pepper, not because I am a poet, but because walking is poetry.

Sidewalk Calling

A band of bushes
Playing in the breeze
Sidewalk calling
What a tease
Adventure lies ahead.

The musty aroma of dust
Dancing with the tracks
Of life that stumbled through it
But concrete masks its footprints
Telling few secrets.

A breeze
Pungent
Clear
Taking and giving
Then blowing away.

Pepper on a lead
Head high
Poised and panting
Electric energy
Pulsing through the leash.

As the little dog passes
The wonders of nature
To a master lost in thoughts
Awakened to a world
Alive and thriving.

30 minutes walking

Intuition

I've always found it difficult to just sit down and write, but since I have been outdoors walking, observing nature, and using my sense, I am tapping into my intuitive side. I can see the difference in my writing. I don't have to have everything planned out. I often don't know what I am going to say, I just start writing and let it flow.

30 minutes walking

Geese, birds, and Fish

Have you ever thought about starting a business? Do you wonder if you have what it takes to be an entrepreneur? There are online quizzes, business books, and the Small Business Administration who can tell you whether or not you are a natural entrepreneur. But there are as many different types of entrepreneurs as there are people.

As I walk through the park, I notice the birds foraging for building material, geese diving for fish or nibbling the surface greenery. They find food, make their homes, and travel. They gather, store, and build. They take charge of their needs.

It's easy to wait by the phone for that magic phone call. A client, customer, or employer who wants your skills and is willing to pay for them. More often, we need to act as our own boss. In her book, "Become the CEO of You, Inc." executive Susan Bulkeley Butler says, "Make things happen for you, don't just let them happen to you." Just as the geese, birds, and fish forage for food and shelter, we need to go out and search for opportunities. Whether you work for yourself or someone else, you will do well to think of yourself as an entrepreneur.

30 minutes walking

Family

I always enjoy a walk about with family. I often run into my daughter while taking a walk, and occasionally have a chance to take a long walk with her. We enjoy talking about the baby and all of the latest baby gear, her career, and her jewelry designs. It is a challenging time for young families with all of the uncertainties in work right now. It's more important than ever for families to support each other whenever they can. She is blessed with a great job where she can use her natural strengths to help others while balancing her family life. I am glad to be part of her support system.

Families are often the primary network and support systems for entrepreneurs and employees. When family members respect each other and have clear lines of communication as ours does, we can trade off using our natural talents to help each other. I have the opportunity to spend some time watching my grandson while my daughter teaches a class. She is an excellent editor who helps me with my writing. My youngest daughter designed a logo for my business cards, and my husband takes photographs for my website and other projects. We've always spent time walking together. Walking outdoors is often our best time to communicate, share ideas, and events of the day.

60 minutes walking

Tell What You Do

I had a very enjoyable walk with a successful entrepreneur who told me about what she does. It can be difficult to explain in a brief conversation what you do. In my work, I often get clients through referrals or with people who have read my blogs. They just say they like what I do, what I wrote, or what I said. Easy! But explaining what I do to someone I don't know is a whole different story.

Walking and talking is an excellent way to talk about your business. Just enough real time distractions while taking a relaxing walk. My walk went very quickly as I listened to an entrepreneur talk about why she decided to become an associate for a company and product she respects. I trust this entrepreneur because she is a friend and sister with integrity. Sharing with friends and family through walking, lunches, and conversation focused on the product and business are the easiest ways to market a product or service.

At some point, most of us need to move beyond the familiar to grow our businesses. That is the time we need to start thinking about our marketing strategies. Do I want to go to networking meetings, associations, socials, Chamber of Commerce meetings to let people know about my business? Will cold calling produce results? How much should I spend on advertising?

These are excellent subjects for discussion on a Walk About U!

60 minutes walking

Windows

The bronze glow of evening sun reflected from the window across the street. As the sun set, the window's glow transformed to shadows of the trees. The same window changes it's face depending on the time of day. The window might look transparent showing clearly the room inside, or be veiled by a curtain. The evening shadows reflect whatever they are looking at.

As I watched the windows on my walk, I realized that I feel a lot like a window. I often feel transparent clearly letting in the light and warmth, but I sometimes pull the curtains and cool off. Other times I feel like an observer letting everything reflect back on itself. At the moment I feel like closing the curtains. Relax, take time to meditate and enjoy a nice walk.

40 minutes walking

Lark, Hummingbird, or Owl?

I love to walk at sunset. The evening is magical with a kaleidoscope of color reflecting off of the windows, the glowing bronze sky, and cool breezes. The only problem with sunset is that it vanishes into darkness all too soon. Sunset reminds me to enjoy the moment.

My goal is to walk and write a blog everyday, but my best thinking and writing is in the morning and my preferred time to walk is in the evening. According to Katie Gilbert, in her article, “Put Body Clock to Work for You: Early Bird or Night Owl? Accept One and Fly With It,” a Lark thinks more clearly before 8:00 in the morning while an Owl gets charged up after 8:00 in the evening. I use my brain and creativity best from 8:00 AM-12:00 PM. According to the author, people will function best if they can work within their circadian rhythm. I would do well to get a day ahead in my blogging and blog the day after my walk. Using my natural rhythms will help me work happier and more efficiently.

When do you work best? What time of day do you have the most energy? Are you more like a Lark, Hummingbird, or Owl? Take the short quiz to find out.

50 minutes walking

Writing

Listening to an audiobook is a convenient alternative to a conversation in the absence of a walking partner. I'm listening to a story about a writer being stalked by an editor. Great suspense! There is a lot of dialogue so it's light for walking. I can almost imagine the story is set in the park where I am walking.

I like stories about authors. I once wrote a bio for myself as an author with a master's degree. I wrote about myself as the author I wanted to be. Now I have a master's degree, and I am writing everyday. I am a writer. I am still working on the book, but nonetheless I am following my passion. I revisited my vision statement earlier this year and realized I was living my dream. I didn't see it at first. It can be lonely sitting in my office writing everyday, and I don't always want to write. Getting paid for writing is another matter. As my coaching practice grows, I continue to work as Regional Coordinator for CCDA while enjoying walking conversations. I am developing my skills and finding satisfaction in my profession.

20 minutes walking

Signs of Fall

The evening brought leaves scattering in the breeze. Signs of fall after a week of August heat. In her book, Seasons of Change, Carol McClelland has an exercise where you go for a walk and look for signs of the current season mixed with signs of the coming season. It's an excellent exercise in observation recognizing that as much as we like to hold on to things the way they are, they are always changing. Late August and early September are full of signs of changing seasons. Today was one of those days. The season seemed to change three times in one day. Learning to expect and enjoy change is one of the gifts from nature.

The seasons remind us that change is constant. One of the tenants of a career program called “The Real Game” is, “Change is constant, and brings with it new opportunities.” Sudden unexpected changes can cause distress, especially when we are expecting things to stay the same. Expecting change with its ups and downs, preparing for change, and building resilience paves the path for new opportunities. Losses are the most difficult changes to prepare for and live with. Maintaining a positive network of support and giving to others without fear of rejection will help us recover from the rough spots life brings us. Fall reminds me to shed old or unnecessary thoughts, beliefs, and stuff to freely embrace change.

2o minutes walking.

Egrets

I would have missed them. About a hundred wads of cotton scattered on the branches of trees overlooking the water. Egrets flying, sitting on the water, and in the trees. What a sight!

My husband is comfortable outdoors, and we have most of our conversations on walks. I was talking, oblivious to all of the sights around me. Seeing trees, people, and dogs are sometimes all that I notice. As we walked closer to the water, I was amazed at all of the birds that appeared. I hadn't seen them the day before.

I've been inspired by my walking partner to enjoy conversations while moving rather than always sitting in a comfy chair or at my desk. I used to feel that the outdoors brought constant interruptions to important thoughts and ideas. Now I can feel the ebb and flow of nature as I stimulate my creativity. Interruptions are natural. Thoughts continue to flow--maybe in a different direction. The new direction may be even better than where the conversation began. As in nature, nothing is lost, it is remade and renewed.



45 minutes walking

Reflections

Have you noticed that the same path can be a new experience when you share it with someone? Today I had a wonderful Walk About U! with a colleague. Walking through the park while listening to great ideas, reflections on recent events, and exciting program development, made this morning's walk unique. Walking increases my metabolism, energy, and endorphins while a stimulating conversation enhances my brain cells. Couldn't be a better combination.

Collaborating has so many benefits. We tend to think of our work or job search as a competitive process, but the more we collaborate and affiliate, the better our work and outreach becomes. By collaborating with colleagues I grow my practice, give to the community, and increase my professionalism.

After my stimulating walk this morning, I enjoyed a CareerWell tele-interview on Workforce Development. The speaker, Ron Elsdon, spoke about successful companies that build affiliations and partnerships. Whether we are building our own business or searching for a job that will develop the skills we want to use, creating a partnership mentality for mutual benefit is more important then individual effort alone. Join me for a Walk About U! to improve your physical and mental well-being. Use Contact form or email to set up a time convenient for you.

45 minutes walking

Cup of ice

The weather widget on my Mac Air predicted a high of 104 degrees today. I considered canceling my planned long walk to meet a friend for coffee. Did I really want to face the heat and walk home in the late morning when I would already be feeling the heat? I could easily cancel and take a 20-minute early walk and avoid the heat, but I wanted to see what I could do to stay cool when the temperature was rising.

Walking at a fast pace in 94-degree weather is not really my style. I like air conditioning and comforts over environmental challenges. I realized I’m like that in my relationships also. I don’t like conflict or confrontation. I like things cool, rational, and informative. I find relationship challenges at work, at school, and even at home. My first response has always been avoidance just the way I avoid the summer heat.

Recently I’ve been finding ways to face challenges in my relationships with a positive attitude, communication skills, and putting myself in the other person's shoes. I look for ways to make things better rather than taking things personally. This morning it was time to face the heat. I decided I would carry a cup of ice to keep myself cool. What else could I do to keep cool?

I prepared for the environment by wearing lightweight cool clothing, I got ice for the walk home. Being prepared with ice helped immensely. I walked in shade whenever possible and chose the shortest route home even though I missed my usual sites with the lake and geese. It occurred to me that my strategies for staying cool on a hot walk were a good analogy for keeping my cool in conversations to improve my relationships.

Rather then avoid conversations that might include conflict, I can be prepared by having other positive relationships, like wearing cool clothes to help immunize me against the heat. I can find shade or places where there is agreement and cool down the situation. Finally I can look for a shorter route, a different way of dealing with the situation than using past language that never worked. I can carry a cup of ice or a strategy that will help me keep cool even if the conversation starts to get heated. My cup of ice I carry with me into my relationships is a positive attitude. It has taken me years to figure out how to have a cool cup of ice with me to cool down my feelings. When I start to take things personally, I keep cool by looking at the situation from a different perspective, taking a breather in the shade, and realizing that I can revive myself from too much heat.

After my walk I rewarded myself by taking time to sit under the fan and have a Hebrew National hot dog and sauerkraut. I enjoy a cool lunch on a hot day. In my relationships I can also have little rewards for being a positive force in the relationship rather than letting myself get too hot.

60 minutes walking

Hot August nights

It finally feels like August. The figs are getting sweeter, and I am getting hotter. Triple digits on my short walks today and 90’s for a 20 minute walk. Ok, they were all short walks, but again it was hot!

More later..maybe.

Abundance

I put off my walk to the store until it was a little warmer than I like. My plan was to leave earlier, but I got stuck looking through the mail. I felt somewhat overwhelmed by reading about all of the needs and requests for donations. Oil laden polar bears, public television, and a survey on trees were all requests for donations. After reading the less than happy news in the paper, and putting aside the requests, I left for the store.

When I got to the store, I found an abundance of fruit, pastries, and chocolate. I love chocolate and pastries, but I made the mistake of looking at the labels. The high calories, butter, and saturated fat made me think twice. I was looking forward to buying the chocolate cookies, but there were so many choices. Then I realized they wouldn’t taste as good as I expected. With that many calories, my expectations were very high.

I decided I would need to choose one thing I really wanted, and then get the things on my list. Because of the abundance of food that looked delicious (and wasn’t necessarily healthy,) it would be easy to spend too much time looking. I knew the temperature was supposed to reach the triple digits, so I should make a decision quickly.

It seemed absurd to have so much to choose from that I have to remind myself to say, “no” and keep walking. I didn’t need cookies at all, but I felt a little disappointed to not get any. My difficulty making a decision in the face of so many choices reminded me of Barry Schwartz book called, “Paradox of Choice.” After having difficulty deciding between so many jeans when he went shopping, he decided that too many choices led him to paralysis rather than liberation.

Having freedom of choice is important to me, especially time freedom.  But too much freedom led to a hot walk home. I really like being able to eat what I want to, but I’m quite confident that an over abundance of food choices will lead to health problems if I don’t apply some discipline. Maybe I would be happier if I helped even more people who have nothing here in the U.S. as well as other parts of the world instead of doting over food choices. 

60 minutes walking

Grateful for my feet

I find that Sunday is often a day for reflection, thankfulness, and gratitude. I've learned to have an "attitude of gratitude" most of the time, but I have periodic lapses into taking the good things in life for granted. I wasn't born cheerful and optimistic, but I was blessed with a mother who has a cheerful disposition.

This morning I read the news that one fifth of Pakistan is under water. At our Sunday service, I heard about the 2,000 caregiver kits that Rwanda requested for children and families devastated by the Aids epidemic--none were sent. I looked at the basic supplies that were being sent this week in 1,000 kits. Things we take for granted like soap, a flashlight, and Vaseline.

As I went for a short walk this evening, I thought about how thankful I am for my feet. I can walk, share a conversation, and enjoy caring relationships. I have the ability to bring happiness into my life and bring a glimmer of hope to others. Keep walking and have happy feet!

20 minutes walking

Clouds

“It feels like fall this morning.” That was all I needed to hear. The anticipation of going out on a cool or even cold morning quickened my step.  The fall like morning was even better than I had imagined. The overcast sky and the cold air welcomed me as I stepped outside earlier than usual.

The sky was a mixture of gray clouds with sprinkles of white on the edges. Small patches of blue showed a slight glow from the rising sun. It looked like rain, but it was August. It doesn’t rain here in August. If it had been September I might have thought about an umbrella, but it doesn’t rain in August.

Because it was still summer, I expected the clouds to blow away and the sun to bring in a pleasantly warm day. As I looked at the heavy clouds in the sky, I thought about my expectations for the day, the week, and the year. I also have expectations for my family, my spouse, and my friends.

As I neared my house the clouds were beginning to clear. The trees in the distance glowed from the morning sun. In a matter of minutes the morning looked completely different, changing from dark clouds to bright sunshine.  I couldn’t predict the weather from looking at the sky. I had plans, meetings, and friends to see. What would I bring to this day?

I was reminded again by nature that I never really know what to expect. Rather than basing my joy on the expectation of events the environment or other people, I can bring out the sunshine anytime and make the day brighter for everyone.

25 minutes walking

Walk Don't Wait

I sometimes take relaxing walks just for the fun of it, but more often I like to have a purpose and a place to go. If I am in a hurry it is even better. I like to walk to meet someone, go to an appointment or job, or have a cup of coffee.

Today I took a nice walk to the coffee shop to meet my sister. After my appointment I could have just hung around and waited, but I hate waiting. It's so much more fun to walk--especially when I have a destination. As I anticipated a pleasant conversation with a good friend who just happens to be my sister, I thought about the many times that it is so much better to walk than to wait.

Waiting for an elevator is boring when I can just walk up the stairs. Why stand in one place while waiting for a bus or carpool? Walking, stretching, or even pacing is more interesting than just waiting. I enjoy walking past a few bus stops or taking a detour to take in the cool morning air. After walking at a fast pace down the main street of Old Town, seeing the shops I hadn't noticed before, a Fire Station, and the always familiar golden arches, I enjoyed relaxing with a Chai Tea Latte.

20 minutes walking

Wouldn't Have Done It

I wouldn't have walked this evening if I didn't have this blog. I made a commitment and set a goal, but that wouldn't have been enough to get me out on a warm evening. Making a commitment and writing down my goals was important, but I needed to be accountable to someone else to reach my goal. Will I be able to walk everyday for a year? I'm not sure. But if I miss a day it will be here in living color for myself and all of my readers to see.

If you are like me, and need accountability to keep walking, follow this blog, make comments, and Contact me for a Walk About U!

Tonight it is 83 degrees, and feels like 95. I'm off to sit under the fan, have some salad, and refreshing tea (green tea, lemon balm, mint, and local honey.)

60 minutes walking

Weeding

Before my walk today, I was pulling out a few weeds in the square foot garden. Why is one plant a weed while another plant is desirable? The mint plant grows like a weed, and it can choke out other plants, but I cultivated the mint in the garden. Rather then being an undesirable weed, mint is refreshing, soothing to the stomach, and may even help with allergies.

When one plant begins competing with another plant you cultivated, it chokes out the beneficial roots of the one you wanted. Although the mint plant has many healthy qualities, it will overcome the other plants. I had to move the mint plant to a separate planter to give it room to grow. The undesirable weeds that have no benefit were removed.

As I was weeding, I was thinking about all of the things in my life that squeeze out my time and energy for the things that are most important to me. I can have relationships that get too competitive and take away from my strengths. Sometimes I need to create space and not hold to closely to a relationship that is smothering my light and growth. I have things in my home that accumulate and crowd out the things that are most useful to me. I can even hold onto beliefs that are no longer helpful to me. I sometimes don’t realize they are weeds until I clear them out and realize I have so much more room to breathe. 

60 minutes walking

Good Habits

I've been walking 20 minutes to over an hour everyday for the last 31 days. I am building healthy habits one at a time. I've made walking everyday a habit. I'm working at eating healthier. For the next month my goal is to conquer my sweet tooth and spend at least 5 minutes clearing my mind in meditation. Seems simple, but good habits take time to develop, and need constant attention to keep up. I value time freedom, and I don't like to follow a schedule, but my freedom has led to some unhealthy habits.

I've been using this blog for accountability to keep walking, and I will use my "Good Habits Record" to keep track of the good habits I am developing. I need tools for accountability to build good habits while things are going well. I find that developing healthy walking habits is easy while the weather is nice, we have cool morning breezes, and sunshine. But healthy habits help me build my stamina for when the rain and storms come.

Practicing a healthy lifestyle and building supportive relationships create the resilience I will need to get through the tougher times. Change happens. I plan to be ready for it.

50 minutes walking

Watering

Walking through the neighborhood, I noticed a man watering his lawn by hand. He seemed to be enjoying the simple pleasure of caring for the grass. Most of the neighbors have automatic sprinklers and garage door openers. They busily go from work to home. We see only glimpses of them pulling into their driveways or checking the mail.

Before I went out for a walk, I was watering the vegetable garden by hand. I was thinking, as I often do, about how watering is a form of nurturing. The water gives nourishment, refreshment, and life to the plants. Although watering can be refreshing, I water by hand because we don't have an automatic drip system yet. I squeeze in some hand watering in the morning between my walk and my work. Watering at random times in the morning, I put it off until it is almost too warm. It is an important responsibility that can't be missed, but isn't always enjoyed. On the other hand, there are mornings when I relax, look for vegetables, and enjoy the spray coming from the nozzle of the hose. When I take time to enjoy the simple pleasures, I actually enjoy watering. Often I just don't take time.

Tending to relationships is not so different from tending the yard or the garden. Some people enjoy the companionship of friends, family, and children while others find taking time for relationships an important chore to fit in the schedule. Others get so busy they put their relationships on automatic and just check occasionally to make sure the system is operating correctly. It's too easy to put relationships on automatic until we have time to get to them.

This afternoon I walked around the zoo with my daughter and 4 month old grandson. We watched the animals, listened to the birds, and watched the baby's lips curl into a smile for no reason except that I smiled at him. He won't remember the trip to the zoo, but he'll know his Nona. We are developing a lasting relationship. Like watering the seeds in the spring, nurturing relationships takes constant attention to mature.

Walk outdoors, take time for relationships, and enjoy the simple pleasures.

20 minutes walking

Thank You

Thank you everyone for your support in person, in emails, and comments on the blog. I've posted several replies that seem to have been lost in cyberspace. I appreciate your interest in walking, the outdoors, and enjoying the beauty of nature. Keep walking!

Evening Meditation

Pink sunset
Cackling birds
Leaves rustling in the trees

Quiet meditations
Evening walks
Sun sinking on the water

Deep breaths
Fresh air
Night falling all too soon.

40 minutes walking

To do list

10 things to do instead of walking:

1. cook breakfast
2. finish some work
3. write a blog
4. check Facebook
5. play with dogs
6. water the garden
7. hang out with the family
8. eat
9. clean
10. pray

Ok. I did all of those and still went for a walk. Benefits of walking:

1. Feel better
2. Look good
3. More energy
4. Better Health
5. More fun!

30 minutes walking

Murky Water

Ducks sat in a row as they groomed, conversed, and watched the lone duck swimming in the murky water. In the spring the water was blue, clear, and flowing. The ducks quacked, swam, and worked their way around the water. Seasons change, the environment changes, and the ducks adjust. A single duck maneuvers through the muck. From a distance it looked like he enjoyed the adventure. I was walking, so I didn't stay around to see if the other ducks joined the swimmer.

Watching the ducks made me think about the different ways we handle challenges. I must admit I would rather sit on the log with my friends and wait for the muck to clear before diving in. But someone needs to gently stir the waters and clear new paths when seasons change. We see the ups and downs of the stock market, economic upturns and downturns, and jobs come and go. It would be nice to croon in the sun and wait for the waters to clear, but I want to be an agent for positive change. I want to be the little duck swimming in the muck, stirring things up, and clearing the way to a free flowing lake.

The free flow of ideas, creativity, and ingenuity are the things that make my work worthwhile. Sharing and caring about people who are sitting on a log waiting for something to happen, I can help them take the leap into the muck and create positive change for themselves. If you are ready to take action, then take a walk, and stretch your muscles. You can build resilience that will pave the way for adventures you never imagined possible.

Goal Setting

Some of you walk or even run when it is 100 degrees out. I find it very difficult to make myself walk in the heat. Today I had things to do in the morning and a meeting in the evening. I found myself walking in the afternoon. I thought it must be at least 90 degrees. Got home and found out it was only 85. Ok. You can see that I love to walk on a fine cool morning, and don't like the heat. I'm sure I would have skipped it today if I had not set a goal to walk everyday.

My goal in writing this blog is to walk and write everyday for a year. When I started my goal was just to walk. Now I am making my goal specific and reachable. This blog provides accountability, and I will know when I have reached my goal. Since I have been walking, I have a little more bounce in my step, and I am writing better because of the daily discipline. I have a short term goal of walking each day as I hone my writing skills. My longer term goal is to publish a book and 2 workbooks in the next year as I grow my coaching business. If I find a day when I can't walk for some reason, I will be flexible, not give up, evaluate my goal, and keep on going.

Thank you everyone for your comments. I love hearing from all of you. Nice to know that so many of you are walking and enjoying the outdoors. For more information about taking a walking conversation with a LifeWork Coach, contact Nancy Miller, M.S., LifeWork Coach, Credentialed Career Manager

A Quiet Moment

It’s not uncommon for people to ask me why I would want to meditate. What is the value of clearing my mind? If my mind is full of old ideas, things to do, fears, and concerns, then where will my mind find room for new perspectives and growth? It felt freeing to let go of things that were on my mind. I actually enjoyed my 5 minutes of meditation before my walk

As I walked around the little lake, I could see that a thin layer of deep green algae had formed around the edge of the water. I looked across the water and saw very little of the clear blue water I have come to enjoy. Instead there was what appeared to be a golden blanket with a little strip of blue peaking out. The blanket covered the still water as it sat languidly in the sun.

I couldn’t help but compare my cluttered mind to the fuzzy golden blanket covering the lake. Just as I had let my mind become crowded with “shoulds,” “coulds,” and “maybe thens,” the lake was filling up with its own covering. Just as the lake needs to move and flow to sparkle against the blue sky, I need to allow my mind to clear out and flow with new ideas.

60 minutes walking

Slowing Down Time

Before taking a walk today, I spent 5 minutes in meditation clearing my mind of thoughts, plans, and worries. I remember a time when I had disciplined myself to spend 30 minutes in meditation. Today five minutes seemed like forever. I must have spent several seconds in relaxing meditation, and then my mind was all over the place. I know the value of meditation for my health, creativity, and relaxation but it's been difficult to get back in the habit. It's worth the effort.

Taking time to walk outside and watch the still clouds that seem to have a peaceful quiet language, reminds me that there are more important things than those that I am filling my mind with. Walking with my dog for 40 minutes while having a nice conversation sent the time flying. It seems like as the days get shorter the time just flies by. I will look forward to spending more time in quiet meditation to slow down time.

40 minutes

Obstacles in My Path

As I started my walk I wondered what I could possibly find to write about today. I took my usual path down our street. Then I came to the annoying motorcycle our neighbor has been parking in the middle of the sidewalk. To make matters worse, he parks his car on the street next to the motorcycle. Should I squeeze through the narrow passage or walk in the street to go around? I might ask him to move it, but in the past I haven’t had good experiences with polite requests to conform to my idea of neighborliness.

I decided to put on my good attitude and squeeze between the vehicles. I can either be annoyed or decide it doesn’t bother me (although I had to admit that it did.) As I crossed the street I realized I could go down a different street. I always walk the same way without thinking about having other options, so I just keep pressing through.

I made the motorcycle an obstacle when it was really only a challenge to think in a different way. If a dog was running at me ready to take a chunk out of my arm, then that would be an obstacle. An object in my path is only a challenge to my normal routine.

30 minutes walking

Deep Listening

Last week I walked to the Tofu House to meet a friend. We hadn’t talked in person in about a year, but we always connect immediately when we get together. We seem to have enough common threads to listen, give some suggestions, and share personal experiences. You might say we communicate at the surface level and then have a deeper conversation. Good friends can often get beyond their own interests in the conversation and listen to a friend. At this level where most friends converse, each person is thinking more about what they are going to say than about the meaning behind the other person’s words.

Today after a long walk, I had fun getting together with my sister to go shopping. We had errands to run and things to do. We talked and listened at the surface level. We talked about what we needed to do and where we wanted to go. We accomplished everything we had planned to do. We talked and listened at the surface level because that was what was needed.

We have conversations everyday with friends and acquaintances. We usually say hello and share a little news and information. Most of our conversations are at the surface level. Occasionally we are fortunate enough to have a relationship with someone who cares enough to have a deeper conversation. They take the time to listen. A deeper conversation with a good friend would include listening, sharing, and caring what the other person has to say. At this level, most of us are thinking about where we fit in the conversation, what advise we have to give, and what does this have to do with us.

A “Walk About You” conversation with a personal/career coach would be at the surface level conversation and deeper listening. You can take a walk while talking on the phone with a coach who cares about what you have to say. Walking while talking to a LifeWork Coach will increase confidence and communication skills.

If you find that you would like to go a little deeper, you can hire a LifeWork Coach to take the conversation to the next level. As a professional LifeWork Coach I have been trained in deep listening. Deep listening goes below surface listening to caring about who the person really is. As author of “The Fifth Discipline” Peter Senge states it:

“Deep listening is beyond the conversation. Listening to who the person is underneath the conversation is deep listening. You listen not only for what someone knows, but for what he or she is. Ears operate at the speed of sound, which is far slower than the speed of light, which the eyes take in. Generative listening is the art of developing deeper silences in yourself, so you can slow your mind's hearing to your ears' natural speed and hear beneath the words to their meaning." [Huffington Post - Jul 12 2010]

Walking outdoors provides so many opportunities for listening. Opening your ears to the many voices of nature will help alert your senses to what is below the surface.

To learn more about the benefits of LifeWork Coaching and Deep Listening, contact Nancy Miller, LifeWork Coach.

A Dry Walk in the Rain

It was getting warm but not hot when I started out on my walk on this August morning. I couldn't find the podcast I was looking for, but I came across one of those subliminal relaxation programs. I thought it would be a little odd to take a walk in the summer listening to the patter of rain accompanied by intermittent claps of thunder (I'm in California you must realize.) I decided to give it a try. I was walking on a shaded tree lined path next to a dry creek. I wondered if it might feel cooler if I listened to rain.

As I heard the rain and thunder, I realized that a rain storm usually makes me feel a little restless, but I only occasionally take long walks during a thunder storm. I felt a little more energy and the breeze felt a little cooler as the dry creek seemed to fill with water from the rain. I never thought the sound of a thunder storm was very relaxing, but a long walk in the dry rain is a great way to use the restless energy from hearing a storm.

In her book, "Healing Spaces: The Science of Place and Well-Being," Esther M. Sternberg, M.D.describes studies that demonstrate the importance of environment for health, healing, and well-being. The sights, smells, and sounds we take in have a profound affect on health and mood. When we perk up our senses with new experiences and environments or just find ways to make the same old path more interesting, we are healthier and happier.

Try a dry walk in the rain, a conversation with someone new, or look for something you hadn't seen before in the same environment. Enjoy your walk!

40 minutes walking

Doors

We just got a new security door for our entry. It's a nice white design with a black screen. As I was taking my walk, I wondered what kind of doors people were using. I realized I have never paid much attention to doors, although they either welcome or block people from entering. Doors come in a variety of colors and shapes. Some have big handles and double doors that seem to shout, "Come in!" Other doors are recessed and barely visible from the outside of the house. Patios, eaves, and porches often give some protection against the elements. Security doors screen out unwanted guests while bars act as a barrier to the outsider.

What kind of door do you have to your home? Does your door look like an open invitation or a "Do not disturb sign?" Does your door reflect your openness to others? I wanted a door that screened out unwanted guests but didn't bar people from coming in. I'm kind of like that in my relationships. I like to get to know someone before I open the door to my heart and my home. It's too easy for me to keep the screen door closed and then wonder why I don't have any visitors. Walking outdoors, feeling healthy, and saying hello to my neighbors brings out my friendly good nature. Today a neighbor said hello and asked me how my family was. How pleasant!

Having a walking phone conversation and sharing ideas with someone you are not familiar with is a great way to stay motivated to walk while improving your communication skills. How much do you want to let people in, and how much protection do you need? Let's talk about it. Contact Nancy by email to set up a walking phone conversation with a professional coach.

30 minutes walking

Cool August mornings

Cool August mornings in Sacramento. What a surprise! The cool breezes and cold air are perfect for walks. I enjoy being outdoors in perfect weather. I’m comfortable, energized, and inspired. What could be more fabulous!

Actually I’m wondering if our produce is enjoying this beautiful weather as much as I am. While I’m basking in comfort, the figs aren’t ripening and the tomatoes are a little more pale than usual.

Could a little discomfort actually be good for growth? I can work away in the comfort of my office while my legs get stiff and my neck is tight. If I really want to enjoy myself I’ll have a crunchy sweet or salty snack and clog my arteries while I’m at it. But is all of this comfort creating personal growth and long-term health?

Now walking in perfect weather has it’s perks and the health benefits are there. Actually getting a little too warm, breaking a sweat, or taking myself a little farther than I would like to go builds stamina and character. A little stress is healthy (eustress) while too much at once is not (distress.) So I am really working on having balance in my life with more frequent smaller and healthier meals and exercise to build myself up rather than stressing out.  Understanding my values and what is really important to me will help me push myself in the right direction.  

60 minutes walking

Special Treats

Nice walk today to get a special treat. I enjoyed walking to the yogurt shop on a warm afternoon. A nice conversation with a friend made it even more pleasant. Occasionally I take a walk to get a treat which makes it special.

I hear advertisers tell us there is always an excuse to have a treat. If I had a frozen yogurt or latte everyday it would be something I would take for granted rather than a treat. When treats are too available it's easy take them for granted and over indulge. A special treat is something I have to wait for.

Walking to get a treat gives me a little exercise, delayed gratification, and makes a treat special.

20 minutes walking

Habits

Today I felt like I could easily skip the walk. In fact I waited until it was almost too late, but making walking a habit helped me get it done. My goal was to write everyday, and I also wanted to do more walking.  So I decided to start the Walk About U! and invite others to walk with me or share their outdoor walking stories.

I wondered how I would find something to write about everyday, but I am amazed at how I am able to think of so many things to write about everyday when I walk. The habit of writing regularly, being outdoors, using my senses, and changes of environment has wakened my creativity. It really does help to write regularly whether you are a writer or not, but the practice of writing is even more important for anyone who wants to publish their work.

20 minutes walking

What do you hear?

The things I hear or don't hear depend on what my ears and mind are tuned in to. Often I hear the things that are loudest or that I am most interested in. Today I started my walk and heard machines, cars, and dogs. Then I wondered if there were sounds I was missing. I listened again and heard the breeze blowing in my ears. I had never before noticed the sound of a breeze. A wind whistling through the windows is hard to miss, but a soft breeze flowing past my ear could easily be lost. Without tuning in to the subtle voice of the breeze, the birds and the rustling leaves, I could easily miss the most beautiful sounds. When I really listened I could hear the quiet between the cacophony of sound.

It's very easy to miss the whisper of a loved one or the sigh of a child. The body language, the facial expressions and nuances are often lost in the noisy busyness of everyday life. Listen again. What do you hear?

To practice your listening skills with a professional personal/career coach, contact Nancy for a walking conversation about you.


110 minutes walking

Color Your Day

A river flowing, paddles rippling through water, and a tug pulling a boat. Sails were flapping as I soared through my walk. It is a well worn path I often travel on paved streets, under shaded trees and through bright sun to a destination that I am all too familiar with. I can feel the sun on my back as I watch random leaves falling from the trees. My senses are alert but not captivated.

A picture comes to my mind of a coloring page I recently printed out that depicts a river making a path past trees and through the hills. As I looked at the street I saw a flowing river instead of a road. A man raking his leaves appeared to be rowing down the river using his rake for oars. I saw a dog walking a woman, and I pictured a little tug pulling a boat. "What else do I need in the picture?" I asked myself. The leaves swaying above the trees were the perfect sails for gliding along my path.

There are so many ways I can color my days. When my day feels dull and ordinary or I feel feel a little down, I can add color to my day. When I need a new adventure, I use my imagination to add new colors to the scenery. Color can brighten or dull my senses and make an ordinary day extraordinary.


Take a Walk About U! and color your day.

30 minutes walking

Sidewalk Signs

Have you ever noticed the lines, cracks, and chips in the sidewalk while you are walking? Walking with young children, jumping over lines, and noticing bugs on the sidewalk heightened my awareness of sidewalk signs. Sidewalks tell a story.

Today as I was walking, I looked down and saw straight smooth lines, thin cracks that spread through several sidewalk lines, and mottled chips. The sidewalk's unspoken language gave me a picture of what had come before me. Purposeful footsteps, playful toes, bicycle wheels, sun baked summer days, wind, floods, pounding, running, walking dogs, and conversations.

Watching the various dips, dents, cracks, and patches in my path made me think about my life's journey. I often see my life in blocks marked by memorable events. Like the blocks of cement on the sidewalk my experiences are sometimes smooth and follow a carefully laid out plan. Then there are the messy interruptions that leave small dents in my plans, there are lost expectations that leave mottled pits, and long cracks that add distinction. I can choose to walk over, around, or patch the cracks, but there will always be evidence of my uneven journey.

My ability to enjoy and appreciate the pits and cracks in my life gives me character and wisdom. Join me in a walking conversation with all of its dips and dents.


30 minutes walking

Around the pond

“Language is a mirror of the mind.”
- Noam Chomsky

 

 We visited a friend of my husband's who lives on 13 acres an hour and a half from the city. I was thinking that it was a long drive to meet someone for lunch. We were planning to just drive out to see his house and property. I don't have a great desire to be out in nature without a purpose. On the other hand, my husband loves being outdoors, enjoying nature, watching for birds, and hanging out.

I had the expectation of walking through weeds, bugs, and viewing a pond before lunch. The first thing I noticed as we started walking was the dry weeds, stickers, sun in my eyes, and some water. My description of my environment would sound something like this:

We walked through the dry trampled weeds around a blue algae encrusted pond. 

Then I felt the breeze coming across the pond, and my mood brightened. I love to see a lake, pond, or ocean. Being around water somehow feels like freedom to me the way that being out of town feels relaxing to my husband (and his friend.) On the walk back to the house I started seeing the landscape through a different lens. I would describe the walk like this:

This morning I walked through golden strands of flattened grass to gaze across an azure blue pond at the green trees in the distance.

The same experience can be described with very different language. The way I pictured the walk before we got there influenced my mood and experience. But the story I write in my mind creates a negative or positive experience.  The way I describe the experience influences not only how I feel about the experience, but also the mood and the memory I take with me. By writing my experience with positive descriptions and feelings, I create a pleasing memory to carry with me. I have fond memories of the blue pond, golden grass, and nice company.

There are times when it is necessary and important to see and remember the glaring problems of abuse, poverty, and war. We can make room in our minds to consider the suffering of the innocent if we reframe our daily negative thoughts about relatively pleasant experiences. Enjoy the good things: relationships, family, creativity, and health. Listen to your language, thoughts and feelings. Where are they taking you?

20 minutes walking

Walking My Dog

My dog Pepper loves to walk. With head held high, he walks, prances, and runs as much as he can. Although he is a senior, he is always ready to go. He eats the same portions everyday. I could learn a lot from Pepper.

I find it easy to get busy and neglect walking. I have to plan to walk, eat vegetables, and exercise. It's too easy to snack and eat late. Somewhere along the way I lost touch with the love of the outdoors, running, and walking just for the fun of it. Too often I could substitute a snack for a walk. So, I stick with my commitment to walk and write everyday. Keep walking!

30 minutes walking/running (mostly walking)

Coloring

Today I walked to the store to get a coloring book. I found flash cards, activity books, stickers and math exercises, but no coloring books. I wondered what happened to simply choosing your own colors and deciding if you want to color inside or outside of the lines. Observing all of the shades of color in nature, taking a big box of crayons and coloring the different nuances and textures takes observation and creativity. A plain piece of paper works too, but piquing the imagination with a drawing rather than a pre-colored activity book can be loads of fun. It takes imagination for kids to come up with colors adults might find unrealistic. They might be imagining another perspective or a new way of seeing something.

I’ve given workshops on vegetables and color. I hear parents tell children to color the carrot orange when the child chose a different color. Vegetables come in a variety of colors. The vegetable colors we are used to may depend on where we live. In the west people are used to carrots being orange, while in Afghanistan people still eat purple carrots.

As I walked home I noticed all of the shades of green in the trees, grass, and leaves. In the shade the leaves are a very dark green, while in the sunshine the tree branches look Yellow-Green, Lime, and Screamin’ Green. It would take at least the 133 standard Crayola colors to begin to illustrate nature. I came home and found a long list of websites that have free coloring pages to print. I have a big box of Crayolas in the closet. I think I'll try coloring a piece of my walk through the park.

110 minutes walking

Never Too Old to Learn

Traffic lights, sidewalks, cool wind, and buildings. A short walk from the store to my mother's house to help her set up her new iPad. Sometimes called "senior," "elderly," or "the elderly" folks of all ages are sharing family and vacation pictures using electronic devices. My mother is a wonderful reminder that you are never too old to learn. In fact, learning keeps us young and alert.

At the end of a busy day, it is relaxing to take a few moments to visualize the green grass, tall trees, singing birds, and cool breeze. A moment of thankfulness is worth hours of healing.

20 minutes walking

Take a Picture in Your Mind

Wind in my face, movement, action, and growth. Today I took a picture in my mind of a tall tree, trees lining a path, and green grass. Then I looked at the shadows on the sidewalk. The leaves seemed to be taking a walk with me. The leaves rustled on the branches, and I realized I needed to take some videos in my mind. After my walk the pictures are still in my mind although not as clear, but the feeling of freedom and action are still with me. It helps to look at the picture shortly after you take it and then revisit the pleasant moments in meditations and quiet moments.

Take a picture in your mind and you will always have it with you. Take pleasant pictures to remember the good things in life and enhance your optimism. Go new places and look through new eyes. You can go to the same place many times and find something unique and different every time.

"The real voyage of discovery consists not in seeking new landscapes, but in having new eyes."
— Marcel Proust

Take pictures of the little things you do to improve your memory. One reason we don’t remember things is that we are not really there in the moment. Stress, things to do, and thinking about tomorrow will distract us from taking a picture in the moment. If you can picture it, you can usually remember it. The next time you go for a walk, notice something new. When you solve a problem or look for a new career, look for things you have never noticed. Look through "new eyes" for opportunities you have yet to discover.

40 minutes walking

Walking Conversation

I had a wonderful "walking conversation" this morning. Walking gives me energy and inspiration. Just being outdoors in the fresh air is healthy and gives me added Vitamin D, but I don't always want to walk. A "walking conversation" makes the walk enjoyable. I can walk for an hour without even noticing the time when I'm having a conversation. Talking and listening skills are important for relationship building, teamwork, leadership, and successful career development. Employers say that communication skills are one of the most important assets an employee can have. Entrepreneurs have an even greater need to communicate in a variety of different styles.

Variety makes life more interesting and keeps the senses sharp. I walk on a different path everyday or notice something new on the same path. I find it easy to have my mind on something I need to do, something I should have done, or something I can't seem to accomplish. Walking in nature and observing the birds and geese finding food, companionship, and exercise outdoors reminds me that I have everything I need if I just look for it. Expecting everything to come to me, doing things the same way everyday, and enjoying indoor conveniences can be very comforting. But stepping out of my comfort zone from time to time opens up new possibilities I hadn't thought of before. If you are experiencing a crisis or transition and nothing seems to be working, try something new. Walk on a different path or choose a different destination. You might find something more amazing than you ever imagined.

60 minutes walking

It's Not That Far

Today I decided to take a walk to the neighborhood lake and take some pictures of something I noticed. I had a short term goal of walking to the little lake. “It’s not that far,” I told myself. When I got there I took a few pictures of some geese nibbling the grass. I can walk a little farther I decided.

Long term goals are important. The vision of completing a book. But short-term goals keep me going. I like to set a reachable goal and then go a little further and see where it takes me. Walking and writing everyday are goals I know I can reach. I let my mind wander, my feet take me in different directions and I walk toward my greater goal of writing a book.

Today was a busy Saturday morning in the park. Families, grandparents, and children all walking. Bicycles whiz by, dogs run around, and birds sing. I remember a time when I didn’t have a place to walk. I used to run around the backyard, make obstacle courses for us in the house, and stair step at work, or stretch my legs while sitting in my office chair. Any kind of exercise helps with energy, health, and creativity, but being outdoors provides much needed vitamin D and fresh air.

Now I have an interesting adventure every time I walk. The only hazards in our neighborhood are the dog owners who let their dogs run loose. With a fabulous park in the neighborhood and adventures around the corner, why wouldn’t I walk?

Join me or tell us about your walking adventures.

Accidental Creative

I got out for my walk at a little after 8:00 AM PST. I am shooting for eight without sticking to an exact schedule. Time freedom is one of my values, but creativity and productivity require a certain amount of routine. At least that is what I heard on my walking podcast from the Accidental Creative. I am finding the words ring very true for me. I was thinking today that I need a routine for making sure I walk everyday at least 20 minutes and usually much more.

Walking elevates creativity, productivity, energy, and mood. Listening to the podcast about the increasing need for using your mind and producing on demand in the workplace, reminded me that I have the ability to spontaneously come up with creative ideas, but I can’t imagine creating on demand all day. By disciplining myself to walk and write everyday, I am generating an environment for greater creativity on a regular basis. I have never been able to get up in the morning and spontaneously write and create. Walking is making it easy.

Some of the creative disciplines discussed in the podcast are asking why, looking for multiple options, and practice. A LifeWork Coach asks: "what made you think of that?" "Why is it important?"and "What was important about that?" Creative “whys” take you deeper to find what is really behind the thought or idea to help you move forward with it. In career development and job search it is easy to feel like there is one solution, one perfect job, the best resume. Creating multiple options, working on the one that seems best, and surfing for the impossible, opens up unlimited possibilities. An accidental creative brings together many possibilities to come up with something greater than any one option. Contact Nancy Miller to continue the conversation.

Enjoy! Create! Walk!

20 minutes walking