Happy Sunday,

Mindy and I are thinking through embodiment this month. Our youngest daughter is 12 and navigating the rich tapestry of emotions accompanying adolescence, and sometimes she gets disregulated. Instead of scolding her or ignoring her, Mindy wrote to her, sharing with her what’s worked. It’s beautiful.

Maybe you have your own list, or maybe some of these resonate with you.

—david/gonzo

When I feel upset 

I can tune into my body and ask

Where do I feel this in my body? 

Can I describe it with words? Adjectives? Metaphors? 

What does this feeling remind me of?

What is the story that my mind is telling me about this feeling? 

Are any of the thoughts I am having examples of cognitive distortions? 

How is my breathing?

I’m going to focus on taking some good, slow, deep breaths. I can do one of these options if I choose:

• Box breathing

• Alternate nostril breathing

• Full long exhales (count to 7), normal inhales

• Mindful breathing—focus on my chest or my belly expanding or the breath coming in/out of my nose

I remind myself that all feelings are welcome. All feelings are normal. It’s okay to feel what I’m feeling, even if it’s not pleasant or comfortable. All feelings pass. 

I repeat affirmations to myself. 

“Everything is figure-out able.”

“This too shall pass.”

“It’s just a bad day, not a bad life.”

“You got this.”

I try and think of myself like I do a friend. How can I take care of her? Is there anything that sounds even kind of enjoyable? What does my body need or want right now? Water? Lotion? A good cry? Movement? Companionship? A hug? A treat? Fresh air? Laughter? A nap?

—

I’m far from a perfect parent, and I had a good cry tonight thinking about some of the many mistakes I made with our older kids. I am so grateful for their forgiveness and understanding, and that we keep trying to show up and build better relationships. They amaze and inspire me regularly. I’m so grateful to be their mom.

— Mindy

NEAT!

Stuff we think is neat enough to share! (David⚡️ & Mindy✨)

• Don’t Worry Baby 🎶 ✨

• Love the horns on this one Life’s a Beach 🏖️ 🎶 ✨

• I keep finding more songs by Camel Power Club that I dig. Here’s Change It All 🎶✨

• I checked this audiobook out from the library and enjoyed it enough to get another one by Neil DeGrasse Tyson. He’s just got such a calming wisdom about him. Astrophysics for People in a Hurry 📕 ✨

• If you haven’t been blessed by John & Hank Green in some way, it’s about damn time! This week after our history lesson on the Spanish-American War, the twins and I watched this episode of Crash Course and I was grateful for them all over again. Seriously, Crash Course is a great way to educate yourself on a variety of topics. INPUT! 🤓 🧠 ✨

PARTING

WORDS

PIC

That’s all for this week! If you’re into this, share this newsletter with all your friends. Connecting with new subscribers is magical! 🧚🏻‍♀️

DISCLAIMER: This newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice.