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Savasana is known in yoga as complete relaxation, a way to calm the mind and body. In this last year of regular yoga practice, however, I have been skipping this part when it appears at the end of a routine. Just lay there and do nothing while the clock keeps ticking and my to-do list keeps growing? Dare I say I considered it a waste of time. Never mind that research and experts have shown its power for improving physical and mental health. Never mind that my personal stress had been leaving me with insomnia and other ailments. If I didn’t feel a “good stretch” or burn some calories, I didn’t see the point.

I’m not sure why I started to continue my SaraBeth yoga routines through to the end. Maybe I just didn’t want to get up and start the day. My stress and exhaustion literally pinning me to the mat.

Savasana is also called “corpse pose”. What irony! I feel more “alive” since I’ve been regularly posing as a corpse! I don’t just read about the importance of complete relaxation, I’m experiencing it. Calm in the midst of chaos. Deep sleep. Strength.

So don’t wait until your stress “pins” you to the mat. Give the SaraBeth Savasana relaxation video a try to get started. I hope you too can find a new way to live.

My cat Zoe loves yoga too!

Vacations are vital for promoting work-life balance, successful careers, and positive engagement with our work life. I was surprised to hear recently that many U.S. workers dread taking vacations, expecting to face a huge workload when they return. Let’s reduce the “dread” for both those taking the vacation as well as those who remain. I’ve discovered 5 ways you can help your colleagues – and yourself – enjoy a Vital Vacation this summer.

Five ways to help all in the office enjoy a Vital Vacation:

1. Choose to be happy to help. Not only does helping your colleague reduce their ‘dread’ of returning to work, it helps you be healthy as well. In 2016, researchers published The Neurobiology of Giving Versus Receiving, revealing the psychological and neurological benefits of helping others. So, try and be enthusiastically willing to help complete some tasks while your colleague is out. Unsure how? Ask them for a quick tutorial or a re-train. And be sure to add the new or newly honed skills to your resume!

2. Avoid emailing and remove them from the “cc” on a group reply. Instead, schedule time on their return to review key items and decisions. Create a folder of documents to share with them. If you must email, provide a dated action to help them prioritize tasks when they return. My director recently provided this respectful and practical support. It helped me return from vacation with less stress and greater productivity.

3. Create a coverage plan. Create dated task lists, identify locations of file paths and folders, and list contact people who can help solve unanticipated problems. Leaders, pair team members to cover for each other in advance. Specify the tasks and plan vacations when the coverage partner is available.

4. Decide to decide. Discuss with your colleague what types of decisions can be made in their absence and which ones they prefer to hold until their return.

5. Be authentic. Sometimes help that is offered isn’t the help we need. So, think about how you would like your return to the office after vacation to be this summer. How would you like others to help you when you go on vacation? This type of thinking may lead to creative strategies that provide helpful help.

Vacations are essential for personal and organizational health. Give these 5 ways to a Vital Vacation a try – and give your entire team a new way to be healthy and rejuvenated.

How will you help your colleague enjoy a Vital Vacation this year? Please share your ideas in the comment box below!

We send Valentines Day cards to people to express our love and appreciation – but send one to our work? Seems odd, yet we use phrases such as “love your work”, do what you love”, or “I love my job”, so why not? Now granted, our work is an inanimate object so typical Valentines Day messages don’t exactly fit. So, I propose we write our own!

Wait a minute, you might say…I don’t exactly love my job. Well, let’s go back to people. There are some people that could be described as “easier” to love than others – they may have more likable attributes or similar interests or values. We may prefer to spend less time with them. But can we still love them? Appreciate their positive qualities and contributions? Care for them? Absolutely!

And so it is with work. Learn to love your work – no matter what kind of work you do! Do you know who presumably said, “Mr. President (Kennedy), I help put people on the moon”? The janitor at NASA! Clearly, all types of work are necessary to make an organization be successful. There are so many opportunities for us to share our gifts and talents! So how can you learn to love your work?

• For starters, decide to find aspects of your work that you enjoy or appreciate. For the next several days, write down 3 tasks or interactions with colleagues you enjoyed or are grateful for.
• Next, recognize and value your work’s contribution to a larger goal or service. The janitor at NASA is someone who appreciated their contribution to an organization, and a society, in achieving a valuable goal.

I have spent some time clarifying how I love my work – especially on those days when it’s not so easy to love. It has helped me craft my Valentines Day message for work and I encourage you to give it a try. Here’s mine – I hope it helps you write your own::

Dear Work,

I am so grateful that I can freely use my skills and passion for helping people when I am with you! I love how you help me learn and grow personally and professionally. I enjoy being a part of a solution for high quality, affordable health care. And I love how you have brought wonderful new people into my world.

I’ll admit, I struggled with the execution of this idea. It feels awkward! But I urge you to move beyond the awkwardness because doing so can help you see all the reasons how you can love your work even when it isn’t always lovely.

I’ve been aiming to do Sara Beth Yoga each morning and admittedly, I almost skipped it today. But I am so glad I didn’t because instructor Sara Beth used this phrase that struck me as a valuable component of work: “Don’t strain, strengthen”. What comes to mind when you hear this?

For me: ‘straining’ at work happens when I skip breaks, don’t ask for help, focus more on the to-do list than the “to-want” list, or spend too much time trying to find information to solve a problem.

‘Strengthening’ happens when I bundle my work tasks, ask for help, learn what works and what doesn’t to make improvements to my workflow, have solution-focused conversations, and carve out time to think of the big picture.

Jake Knapp and John Zeratsky, authors of Make Time and the Time Dorks blog, advise to begin your day thinking of your expected “highlight”. In other words, instead of only asking at the end of the day “What went really well?”, start the day asking, “What highlight or accomplishment would I like to achieve that will leave me feeling like something went really well today?” Then, decide to spend more time on processes and people that will get you there. Evaluate this approach at the end of the day and list a few options for improvement the next day. This is one way to strengthen, instead of just strain through the day.

I wish you a strength – filled day!

While getting ready for a “Pints & Paint” event with artist Patrick Hitesman at the local brewery Bond Brothers in Cary, NC, I assured my husband, as well as myself, not to worry – “it’s like paint by number”. Wrong! Admittedly, I had a moment of panic when I saw the BLANK CANVAS as we entered the studio. How on earth will we ever be able to paint the boat scene depicted in the sample?

One word: Teamwork. What I learned in that studio was that my husband can draw straight lines and I can blend. He’s more willing to experiment: “Let’s add some waves”, says my husband – not shown in the sample – but everyone loved the idea! Of course there were stray marks and easels toppling over but as the infamous painter, Bob Ross, said: “we don’t make mistakes, just happy little accidents”. What a great reminder to ease up and be open to learning from mistakes!

I thought the trickiest part was going to be the boat – until I learned that there was a stencil to make it easy. Artist and instructor Patrick provided step by step instructions, posed questions, and shared words of encouragement. Patrick taught us to look away from the painting, walk several steps, then look again. This tip transformed our work from microscopic criticism to a real confidence boost.

In the end, we were able to produce quite a praise-worthy painting. And while it was intended to be just a fun evening out, I learned a bit about success from the canvas.

1. I can still “paint” even if I initially feel panicked.

2. Listen to the instructor: load the brush, dab here, blend there. Be open to adjusting the work to achieve the goal.

3. Use the tools at hand. At first I thought using a stencil to paint the boat was cheating but in reality, it was necessary to achieve the goal.

4. I am not alone. My husband, Patrick, and other class members helped contribute to the final product.

5. Ease up and enjoy the process instead of focusing solely on a final, perfect product.

What blank canvas are you facing? Who are your instructors and how can your team help you? Are you using tools to achieve your goal? How are you maintaining calm?

As we face the blank canvas of the new year, I encourage you to spend time answering these questions. Be willing to “paint alongside the panic” and team up with others. And then, enjoy the beauty of your journey and confidence on canvas.

Here’s a question you might be hearing in the office today, “Got any plans for the weekend?” While answers will obviously vary, the idea of living life on a looser schedule is usually quite appealing. Like the railing pictured here, the structured work week leads into the wide open waters of the weekend. Ahh…just float and relax, right?

But come Monday morning, how many of us have felt as though we were jerked back onto the shore too soon -feeling a sense of dread Sunday evening, fatigue when the alarm goes off, or wishing you had more weekend? Sadly, too many. So if you are ready to experience more joy than dread come Monday, then let’s change that!

Creating a weekend that leaves you relaxed and refreshed won’t happen by accident. If you want it to happen then you need to make space for it. The concept of creating a more structured weekend is not new. Author Laura Vanderkam promotes it in her book, What Most Successful People Do on the Weekend. The idea naturally sparks some debate, fueled by the desire for freedom from a schedule, so often equated with work. However, Erica Brown, writes in Take your Soul to Work,

In some languages, the word for rest is related to soul. A true rest reconnects us with our true selves, needs and desires. It gives expression to our sense of wonder.

Wow, express our sense of wonder. To me that says let the world see the wonder of who we are come Monday, instead of being tired, stressed, and wishing we were somewhere else. So get your calendar and schedule these energizing essentials into your weekend:

Move your body Exercise helps create a powerful and efficient body and mind. Try and avoid going from couch potato to weekend warrior in one weekend. Instead, boost your work week routine by adding time or intensity, joining a group, finding a new location, such as a nearby park, or learning a new activity.

Keep the same sleep-wake cycle that you have during the week, or at the very least, don’t sleep in! This resets your internal clock, which takes up to 2 days to reset, leaving you feeling tired until then.

Nurture you Your purpose, who you were created to be. It may be by connecting with people or by finding solitude, learning something new or honing an existing skill. Not sure about your purpose? Dedicate time to find it and define it. Personally, I enjoy time alone in a coffee shop learning about blogging, photography, healthcare, or being a better me.

Use the non-dominant side of your brain This activates pathways that can help you find creative solutions for complex problems. Try learning a craft, enjoying a hobby, viewing art…or for the left brains: doing some algebra.

Help someone How about a charity walk, a clean up day, or a friendly, uplifting conversation with your barista or bestie?

Be grateful Gratitude reroutes energy away from unproductive worry and towards joy; putting life into perspective. This helps me prioritize tasks and be calm in stressful times. What are you grateful for? To make it impactful, be specific, write it down, and tell a friend.

So there you have it. My recipe for an energizing weekend. And I encourage you, as you walk alongside the structured railing of the work week, to ask yourself, how will I give myself time this weekend to help me be Monday Ready?

I didn’t win the lottery!

Today the lottery is up to $375 million. Most of the time I don’t buy a ticket but almost every time I see the latest jackpot I think about what I would do with the money…travel, donate to charity, buy some shoes. But one thing I don’t think about is quitting work. Even if the money started flowing in and there was plenty of it.

I know I may be in the minority, but here’s why I’d keep working if I won. Work allows me to live out my life’s purpose which, for me, is basically to leave this world better than when I arrived. Work allows me to serve individuals around me as well as contribute to solutions for large, complex problems. Work also allows me to be part of a community of people who help each other, build relationships, and have fun.

Those are some of my larger reasons for working. What are yours? I believe all of us are capable of living out our life’s purpose through work, no matter what kind of work we do! All types of work are necessary to make an organization be successful and all who work are part of a community of other people. There are so many opportunities to share your gifts and talents!

Work also is a place where I am able to be better than when I first arrived. Recently, I went through a challenging period in my life (more on this in a future blog). While I relied on faith, family, and the usual healthy coping strategies, I was surprised to find great solace and strength in my work world. One explanation for this comes from a recent read: The Book of Joy, by the Dalai Lama, Bishop Desmond Tutu, and Douglas Abrams. What I learned from these wise teachers is that joy is not about escaping chaos, but rather learning to experience it during strife and chaos by providing service and being grateful. Certainly, work served as a distraction for me during this time. But more so, it helped me to learn how to experience joy in the chaos by serving others and looking for gratitude daily.

While most of us will never win big with lottery, it is my hope we can all see how we can “win big” at work. Work is where we spend the majority of our time, so what are we doing there? Passing time or passing along joy and encouragement, service and solutions? Collecting a pay check or gaining knowledge, personal growth, and meaningful relationships? Waiting for the weekend or looking forward to leaving the world better?

So now, I ask you, what would you do if you won the lottery?

I’ve been seeing a lot of eggs lately – and it reminds me of a great way to achieve work-life balance and the resultant energy, productivity, and enrichment: compartmentalize.

An egg carton is a great visual to help promote work-life balance, which can be quite a challenge amid our electronically connected lives. Think of life as the egg carton, each cup representing different aspects of your life: work, family, hobbies, friends, faith, health, home, etc. Your mind is the like the egg. For example, when I put my egg in the “work” cup, I aim to be focused on work.

Sometimes, and quite naturally, my mind wanders into another compartment – “Oh, I need more laundry detergent!” And just then, the egg “broke” a little. If it happens too often throughout the day it could make a real mess out of the whole carton. The end result may leave one feeling exhausted or less-than productive.

Most often, I do well to compartmentalize work tasks at work. But on the weekend or days off? My egg can so easily break and leak into the work compartment. I may have a new idea or solution to a problem, which is great! Or, I might just be mentally reviewing my task list, which can distract me from fully enjoying the other important cups of life. If the latter happens too often, it can leave me feeling distant from loved ones or like I “need more weekend”.

Keeping your eggs contained in the cups helps maintain energy, productivity, and a sense of living a full and balanced life. How can you keep your egg carton neat? Compartmentalize! Here are some examples of how:

1. Decide to focus on being in whatever compartment you are in at the moment, or period of the day. Use all of your senses to appreciate the experience.

2. Accept that thoughts and ideas for other compartments will naturally occur – and be grateful for them! This is how many problems can be solved creatively.

3. Create a task list for each compartment to capture those great ideas.

4. Don’t spend your energy on worries or other similarly unsolvable thoughts that leak into your present compartment. Tell yourself you’ll deal with it when your egg is in the right cup.

5. Have a transition plan to go from one compartment to the next. It’s natural, for example, to review the work day after you leave. But to keep it from leaking over into family time, decide that you will stop after you pass a certain stop sign on your commute home or when you enter the driveway. Likewise, when you arrive at work, consider the action of shutting your car door as leaving the home compartment “at home” before entering the work one.

6. Be sure that each important area of your life has a compartment and gets the attention it needs.

Are you looking for more energy, productivity, and enrichment found in optimal work-life balance? Try using this egg carton visual to compartmentalize your thoughts, attention, and senses. And let me know how it works!

Today’s fog was unexpected and thick-the kind that hardly allows you to see much in front of you. It was unnerving to not be able to see the stop light until I was nearly upon it. It was then that I realized perhaps I should stop straining to see the intersection ahead and focus more on what was right in front of me…in the fog and in life.

I’m a planner. It comes naturally and easily and provides a sort of safe feeling. So my mind moves quickly from the present to the future-whether I’m wondering what the weather will be next weekend or pondering my tasks for the day on my drive into work.

I am a long-time proponent of mindfulness but honestly, I have been struggling with how to put it into action. Today, I think I found it in the fog. What if I just trust my plans and put them into action when the time is ready.? Then focus on what’s in front of me the rest of the time. Really notice and appreciate those moments and quite possibly, learn from them. This is my plan.

How about you? How are you focused in the fog? Leave a reply below.

I am deciding that Monday is my new favorite day. Deciding, as opposed to having already decided, to signify that this will be an ongoing decision throughout the day.

I have long believed that Monday, or whatever day starts your work week, should be as joy filled as Friday. But truth be told, this is not always the case for me. So today I am deciding, however frequently I need to throughout the day, that Monday is my new favorite day.

Why? Because I believe seeing joy in the traditionally bleakest day of the week will help me see it every day. Because a joy-filled day helps us all be energized and wildly successful. And because somewhere along the line I hope to make someone else’s day better.

How am I going to make Monday my favorite day? Every hour I will take a moment to recognize how I, or someone I encountered, brought joy to the workplace. Especially if it happened during a conflict or problem. And to help me remember these moments, I’ll make a short note of it.

How about you? How will you be deciding to make Monday your new favorite day?

Please share your joy – click on the title and leave a comment!