live love enjoy 2015 yearbook · last year´s words belong to last year´s language and next...
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Live Love Enjoy
Copyright Jorunn Krokeide 2015
2015 YEARBOOK
HiBlank sheets and new opportunities awaitus. I love starting a fresh new year.Every Christmas and every fall I think backon what has been and look forward to thenewness to come. Can we reflect like this at any time?We have a potential for change andrenewal at every single moment, becauseevery single moment creates somethingnew.
The purpose of this yearbook is not tocreate pressure. We already have enoughof that! There is no right or wrong way tolive your life. You are perfect as you are!Even the mess we sometimes are :).
Personally, I love to be inspired!That's what I hope to do with this littleyearbook,give you some inspiration. Thenit's up to you to choose what to take withyou.The yearbook is composed of bothlifestyle tips from my acupuncture practiceand awareness tips that I think weall you need in today's society.If nothing else, I loved making thisyearbook!The photos were taken by my husbandwho's a big fan of nature and outdooractivities. The pictures are from Norway. And hey, life is too short not doing what you want - right?Go for it!Wishing you the best - Jorunn :)
Last year´s words be long tolast year´s language and nextyear´s words await anothervo ice" T .S El l io t
Jorunn Krokeide 2015
Thank you 2014
2014 Reflections
Thank yourself for everything youexperienced in 2014.
Thank yourself for everything youdid and for everything you
achieved.
We often need to remind ourselves of allthe wonderful things we have experienced,all we have accomplished, completed,achieved and all that we are happy for.Write it down. Everything, the small stuffand big stuff! Go back as far as you like.
Thank yourself for everything you'vebeen through in 2014 and have nowput behind you. Thanks 2014 for............
List everything that is not best for you.List what you have learned from it and then saygoodbye to it....
These are the things or habits Idon´t want to take with me into 2015 .....I'll stop.....
L ive Love Enjoy
Welcome 2015
Wri te down yourintent ions for 2015 .Where do you wantyour l i fe to go?
.What do you want?Who would you like to be?What would you like to do?How would you like to feel?Within health, diet,lifestyle, exercise, stress and joy.In family and in friends.
What will you do, be, experienceand have in 2015?Dream big!
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.It is our light, not our darkness that most frightensus.We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who areyou not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”
- Marianne Williamson
What do you want ?
What do you want?What do you want materially?
List everything; list the bigthings and the little things. Circle the five that are most
important to you.
My material wishes
“Sometimes things become possible if we want thembad enough.” ― T.S. Eliot
Who would youwish to be?
It can be anything; for example,would you like be someone whois good at cooking, or a dancer,
would you like to be a goodwriter, a good mother or
a good boss?
I want to be ...
List everything that you want to be and circle 3-5which are most important for next year. Then startliving your list :)
““We are the Masters of each moment.” Davidji
What would youlike to do?
List everything you want to do. Fill the entire page with the bigthings but don't forget the little
things.
Everything I wantto do
Do not stop until you get to 70 things you want todo. I had a "Eureka!" moment the first time I didthis. There are so many little things that arepossible to do!
What are yougrateful for?
Gratitude puts everything inperspective.
Create yourself a long gratitude list.
I am grateful for
“Let gratitude be the pillow upon which you kneelto say your nightly prayer. And let faith be the bridge you build to overcomeevil and welcome good.”- Maya Angelou
Find your balance
From finding peace and rest on the inside, to the feeling full of
life and energy on the outside. You do not have to become a
monk or nun or sit on a mountaintop meditating
for seven years.
But do not use your mobile as a pacifier, and do not live at a fast pace without taking care
of your body.
Find your energy, enthusiasm and inspiration.
Find things that makeyou happy.
Be active....but learn to find peace and unwind when you need it.
Body and wellness
Your body, lifestyle, stress,sleep, exercise and
your sensuality.What works and what
doesn't work?How would you like to feel?
How would you like to feel about .......
Exercise?
What will you do to make yourself feel like that?
How would you like to feel about ....
Your diet
What will you do to make yourselffeel like that?
How would you like to feel in terms of
Your health
What will you do to make you feel likethat?
How would you like to feel about....
Stress, relaxation and mental health?
What will you do to make yourself feellike that?
If money were not an issue,what would you like to do?
By the way, those who try to lie on a beach and sip drinksall day say they get tired of it (amazingly enough).
Most people need inspiration and need to do new things to feel alive. What small step can you take now to do
more of what you want?
What inspires you?
What makes you happyand joyfull?
Phew! Good work.Now you need to look at what you've written at least once a month. Then take small steps thatwill get you to where you want tobe.That´s the secret, breaking thingsdown into small, managable steps that you can take on a daily basis.Put those steps in your calendar.
In part two you'll get two smalltips per month relating to lifestyle,health and awareness.
The journay of a thousand miles begins with one step. -Lao Tzu.
Copyright Jorunn Krokeide 2015
PART 2JANUARY - DECEMBER
“Man surprised me most about humanity. Because he sacrifices his health in order to make money.Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived.”Dalai Lama - James J. Lachard
Throughout the year you'll get twosmall tips each month that you canfocus on.One awareness tip and one health orlifestyle tip.
January
“If you want to live a happy life,
tie it to a goal, not to people or things.”
– Albert Einstein
DietWhat is the one thing you will do toimprove your diet in January?Be very specific but make it easy foryourself. It may be that to wish to havebreakfast every day. Maybe you can havedouble the vegetables and half the sugar.Remember to think of food as your energyand follow the seasons. Eat food that you made from scratch asoften as you can.I will:
“Don't eat anything your great-grandmotherwouldn't recognize as food.” ― Michael Pollan
Practice focusing on your breathing.Always be mindful that you not hold yourbreath unconsciously.
To train yourself to be aware of your breathing, create an attention bell.An attention bell is something that, everytime you do it or see it you will be reminded to check your breathing.
You will be reminded to make sure that you are not holding your breath.You will be reminded to observe breathingin and breathing out.
Breathing Monday
“
Dear stress, lets break up
Your bell must be something that you dooften throughout the day or see regularly. This can be something as simple as drinking tea or going to the bathroom....
Place a few notes or a few stickers around the house so that you get regular reminders.
My attention bell are:
“
Dear stress, lets break up
February
"The secret of getting ahead
is getting started" - Mark Twain
Exercise
What one thing you can do to kick startyour fitness?It doesn't have to be a big thing but makeit something concrete such as:
I will exercise every Monday at.......What time?Where?With what?
Or make yourself a target. By when.....I will be.......Because the next months will go by weather youworkout or not. Make them count!
You have a butt, so shake it!
Practice being presence when you are eating. Presence must be rehearsed. It does not come naturally to everyone, orwe've lost it the hustle and bustle.
Sit down when you eat. Do not multitask.Try to enjoy the food.Don't just eat it; focus on it with all of yoursenses. How does it smell like, taste like, sound like, look like?Tell yourself "I will practice awareness atmeal times".Tips - imagine you're sitting in a luxuryrestaurant.
Eating Tuesday
"Nourish, to me, is nourishing food, nourishingyour family, nourishing your life" - Jamie Oliver
March
“We think, mistakenly, that success is the result of the amount of time we put in
at work, instead of the quality of time we put in.”
- Arianna Huffington
Balance activity and restWhich one thing can you do to balanceactivity and rest?Take a look at your life. Is your sleep a priority?Do you work too much? Do you spend too much time on the couch ? Is your candle burning at both ends? Our bodies needs both recovery and activity. What things can you do to gain better balance of activity and rest now?
“Just change the channel. You are in control of the clicker.Don’t replay the bad, scary movie.” - Arianna Huffington
Whether you walk or run, practice awareness when you move,
Focus on what's happening around you.For example, in nature, there's the changing of seasons.
Use your senses. Simultaneously focus onwhat is happening in your body and on your feet touching the ground. It's the same when you run, acquaint yourfeet touching the ground and the air youbreathe in and out.
Walk and runWednesday
When will you practice? On the way to work, to the shops or when you exercise?)
“"Walk as if you are kissing the Earth with your feet.” - Thích Nhat Hanh,
April
A daywithout laughteris a day wasted- Charlie Chaplin
What can you do tohave more fun andlaugh more?It is good medicine in a good laugh.Studies have linked laughter with betterimmunity and stress reduction. That's reason enough for a good laugh.
What can you do to have more fun and to laugh more?
“I don't trust anyone who doesn't laugh.” - Maya Angelou
Do you self sabotages with your thoughts?Try to think positively about yourself and others.If in doubt, observe your negative thoughts for 3 hours and see how you feel.Then be aware of all your positive thoughts for the next 3 hours and check how you feel.You are not meant to deny yourthoughts and emotions, that is not good for you. But sometimes it can be good for us to talk more positively to ourselves and not let negative thoughts take over. I'll practice when?
Thought Thursday
“Be careful how you are talking to yourselfbecause you are listening"
May
Do something today that your future self will
thank you for
Spring!
What do you want to let go of ?What do you need to declutter, your house,your body, your mind?
Afterwards, plan and create space for new stuff. What can you do detox your body? (Double the greens and half or no sugar?)
You can´t reach for anything new if your hands arestill full off yesterdays junk. - Louise smith
A time for renewal anddeclutter in both your homeand your body.
Gratitude gives superpowers and countless benefits. How will you "count your blessings"?For example, note three things you aregrateful for every evening.How will you do it this month, in a diary,in an app, in a notebook?
Gratitude Friday
“Gratitude is not only the greatest of virtues, butthe parent of all others.”- Marcus Tullius Cicero
June
Breathe. Let go. And remindyourself that this very moment
is the only one you know you have for sure.- Oprah Winfrey
Enjoy this day.Please read againtomorrow.Ouf with the autopilot in June :)Do not think, "I'll just finish this and thatand then I'll start enjoy life" but rather tryto make the best out of what you do atthe time.
Each day is a little lifetime. Enjoy every moment
Focus on what makes you happy.Focus on what makes others happy.Make someone laugh today!Listen to good music. Make yourself a mood boosting music playlist.
Is there one little thing you can do that will make Saturdays more joyfull?
Joyful Saturday
Today I choose joy
July
"Wherever you are, be all there"
-Jim Elliot
Go green.....
Green vegetables are full of chlorophylland nutrients. Broccoli, cabbage, spinach...Eat at least one a day or drink a smoothie.
Eat vegetables with other colors too.They contain lots of antioxidants.
What will you do to go green, red,yellow, orange and blue?
"Eat food. Not too much. Mostly plants.” ― Michael Pollan
.....and red and yellow andorange and blue!
Try to have a technological detox on Sundays.
Turn off your phone (or put it on silence) and let your computer rest.Go out into nature, go to the beach, gobarefoot, socialize, be there for those around you.
I'll unplug in the following ways:
Unplug Sunday
“Disconnecting from our technology to reconnect withourselves is absolutely essential for wisdom"- Arianna Huffington
August
"There is a voice thatdoesn´t use words.
Listen"-Rumi
Drink enough waterSufficient fluid is important for health. Think about what happens to a a plant that has not been watered......Do you forget to drink?What can you do to keep yourselfhydrated?
Tip - Start the day with water and lemon.
"Nothing is softer or more flexible than water, yetnothing can resist it". - Lao Tzu
Learn to unwind on your own.There is something called the stressresponse. You know, when your heart ispumping a little extra, when there's knot inyour stomach and your shoulders becomeyour earrings.Then there's something called therelaxation response which can reset thesymptoms caused by stress. This month you can try to use arelaxation exercise that induces the relaxation response.You will get the file by mail.
When will you do it?
Calm your mind
"Be still. The quieter you become, the more you canhear". -Ram Dass
September
"Screw it, let´s do it"
- Richard Branson
September - the newJanuarySet aside some time for reflection and planning. Go back to part one of youryearbook.Look at the wishes and plans.Would you change anything?What do you want for the next four months?
Tomorrow becomes never. No matter how smallthe task, take the first step now!
What sounds appealing to do when you areretired or when you have time?What do you need to do it now, and what is stopping you?There's always a small chance that if you plan ahead you might see seeds of opportunity that are waiting for you. Look for them, find them, get something in the calendar.
Plan a mini retreat
"There is more to life than increasing its speed" -Mohandas Gandhi
October
What we fear doing mostis usually what we most
need to do- Tim Ferriss
Take the challenge?Meditation has many fantastic benefits.Better immunity, less stress, better focus, lessanxiety, more creativity, greater compassion,better memory etcA lot of people do not think they can meditate. There is too many thoughts or too much to do but meditation can help youto calm down and get"Control over your brain."
This month, I challenge you to meditate 10minutes every day (There are 1440 minutes in a day, so 10 minutes doesn't sound so bad,you can do it).
«Get out of your head and get into your heart.Think less and feel more. - Osho
Decide when and where you will meditate. In the morning, on the bus, it is up toyou. Make it a nice moment and then it's mucheasier to get started.Bear in mind that meditation is like exercise,it will take a little time before the effects begin to show up, so be patient in thebeginning.When will you meditate?
You will get a audio file by mail that can help you out.
How to do it
"The thing about meditation is: You become moreand more you". - David Lynch
OF COURSE YOU CAN CHECKLIST
Day 1 Dag 21
Day 22 Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 1 0
Day 1 1
Day 12
Day 15
Dag 24 Day 14
Day 13 Day 23
Day 16
Day 17 Day 27
Day 26
Day 25
Day 19
Day 18 Day 28
Day 20
Day 28
Day 30
November
Love is the oxygen of the soul
- Tony Robbins
Sleep and the art ofresting
A good night's sleep is one of keys to goodhealth.It is November, it's darker and many peopleneed a little more sleep now.Prioritize your sleep and rest a little more this month.How can you calm down in the hour before going to bed?How can you prioritize enough sleep?
"When you get a feeling of dwelling emptiness, do notworry. It just means that you are hungry"- Winnie the Pooh
We are totally dependent on people around us, but we take a lot for granted.Choose one day this month in whichyou say thank you to everything that ends.When you get off the bus - thanks. When you go shopping gor food -thanks.Thanks to those who grew it, made it, shipped it - thanks.At the end of the day - thanks, for everything you have done and everything have come through that day. Thank thebody that automatically performs so manyfunctions every day.What day will I do this:
Give your thanks
Whenever you feel sad, just remember that thereare billions of cells in your body and all they careabout is you
December
"I´ve learned that people willforget what you said, peoplewill forget what you did, butpeople will never forget how
you made them feel" - Maya Angelou
Mindful eating with aculinary touchWhat could not fit better into December?Mindfulness meets Chinese medicine - bothmy subjects.
Enjoy your senses and especially the taste.Know the 5 flavours: sweet, sour, bitter, salty,and spicy. Eat slowly and enjoy. Imagine thatyou are an expert on esoteric flavours.
"Start where you are. Use what you have. Dowhat you can". - Arthur Asho
Do something good for others without expecting something in return.Be generous and thoughtful.Give a compliment.Send good thoughts to others.Send a nice message or a thank you card.Pay for someone else's coffee. Do something voluntary work, offer a helping hand.Server someone breakfast in bed.Smile at someone.It is not so difficult to find something to do,don't you think?Do what feels right for you.
Loving kindness
You are somebody´s reason to smile
Thank you for fo l lowingthrough 2015 .
Hope th is he lped you on your journey .
Copyright Jorunn Krokeide 2015
The p ic tures are taken by mydear husband Peder Krohn .
With love !
Jorunnwww.jorunnkroke ide .no
Jorunn Kroke ide i s anacupunctur i s t and mindfu lnessinstructor .
She runs an acupuncture c l in icin Os lo andwww.jorunnkroke ide .no to he lpyou destress and to unwind .
She i s the creator of the on l inecourse "Don ' t miss themoment" an 8-week course inmindfu lness and awarenesstra in ing .