NOTES: Full Cup: Chapter 1-Honoring Our Rhythms

Book-Full Cup Thirsty Spirit
Author-Karen Horneffer-Ginter
ISBN-978-1401939939
Pages: 224
Chapters: 6

1	We have a rhythm that moves through us [pulsating heart, breathing, mood, hunger, sleep, energy level etc]
2	Rhythms differs from  person to person
3	Rhythms involves showing up in the world and taking a break [1 and 0 or the yes or no, rest or go]
4	Rhythms involves our capacities for activity, engagement, need for rest, renewal and emptying out of debris
5	Our culture asks us to ignore these deeper rhythms
6	When the rhythms are ignored/disregarded, results are fatigue, undefined illness, tiredness, loss of motivation, loss of sense of peace
7	Begin to listen to and notice how your body and soul want you to live.
8	What are they craving most, and what are some small (and maybe not-so-small) ways you could honor this?
9	Are there places where you get stuck in the movement between engaging in the world and turning within?
10	How might you honor this movement between rest and activity, bringing forth new life and releasing what is stale?
11	What would this honoring look like in your daily, weekly, and monthly life?
12	Experiment in this next month by making small changes and seeing which ones have the biggest impact on your well-being.
13	The Art of Slowing Down [have time]
14	Have time to exercise
15	Have time to read a book
16	Have time to cook a meal
17	Have time to  walk outside
18	Practice the lack of rushing, be a non-rusher
19	Delete the word "hurry" in your vocabulary
20	Remove the personal belief of busyness=being valuable and important
21	Have time to PAUSE! [in the middle of doing something]
22	Choose to walk slowly
23	Sit down and do nothing and think nothing
24	Be more present with yourself
25	Journey to change is complicated but it must be done
26	We chose to rush [not the external forces around us]
27	Practice downshifting very often
28	Are there beliefs you carry about the necessity of being busy that are getting in the way of slowing down?
29	Reflect on any messages you might have picked up about busyness being associated with success or worthiness.
30	What do you fear would happen if you slowed down?
31	Which beliefs and fears are you ready to let go of?
32	Reflect on your relationship to rushing. What changes do you want to make?
33	Are there certain tasks or times of day that might be worth moving through at an intentionally slower pace?
34	What would help you to shift gears even if only for an hour?
35	Experiment with the art of slowing down—find one activity each day that you can intentionally do at a slow pace.
36	Try eating a meal slowly, or next time you drive somewhere take your time as you walk from the parking lot to the building.
37	Take time to notice what it’s like to move at this pace.
38	What do you notice that would have gone unseen, untasted, or unheard on another day?
39	Take time-outs.  Sit in a corner and do nothing or think nothing or take a nap
40	Balancing is viewed as fundamental to healing.
41	When the body is stagnant, it needs stimulation to begin moving again
42	When it’s depleted, it needs nourishment
43	When it’s damp and cold, it needs heat
44	When it’s hot and dry, it needs cooling moisture
45	When we’ve been extremely active, we need rest
46	When we’ve been sitting at a computer inside, we need movement outside
47	When we’ve been in our head with too much thinking, we need to reconnect with our heart and our feelings
48	When we’ve been engaged in repetitive tasks, we need inspiration
49	When we’ve been serious, we need some lightness and laughter
50	50 Ways to take a Break
51	1. Take a bath
52	2. Listen to music
53	3. Light a candle
54	4. Rest with your legs up on a wall
55	5. Take a nap
56	6. Listen to a guided relaxation
57	7. Take deep belly breaths
58	8. Let out a sigh
59	9. Turn off all electronics
60	10. Enjoy a warm beverage
61	11. Eat a meal in silence
62	12. Sit in silence
63	13. Write a journal
64	14. Go on a walk
65	15. Sit in nature
66	16. Explore a park
67	17. Go to a farmers’ market
68	18. Meander around town
69	19. Go to a body of water
70	20. Fly a kite
71	21. Watch the clouds
72	22. Watch the stars
73	23. Go for a run
74	24. Take a bike ride
75	25. Drive somewhere new
76	26. Climb a tree
77	27. Do some gentle stretches
78	28. Put on music and dance
79	29. Move twice as slowly
80	30. Notice your body
81	31. Make some music
82	32. Paint on a surface other than paper
83	33. Color with crayons:
84	34. Read or watch something funny
85	35. Read poetry
86	36. Write a quick poem
87	37. Learn something new
88	38. Take a photograph
89	39. Find a relaxing scent
90	40. Examine an everyday object with fresh eyes
91	41. Pet a furry creature
92	42. Buy flowers
93	43. Read a book
94	44. View art
95	45. Let something go
96	46. Forgive someone
97	47. Call a friend
98	48. Write a letter
99	49. Engage in a small act of kindness
100	50. Give thanks

PRACTICE:
“Begin to listen to and notice how your body and soul want you to live.
What are they craving most, and what are some small (and maybe not-so-small) ways you could honor this?
Are there places where you get stuck in the movement between engaging in the world and turning within?
How might you honor this movement between rest and activity, bringing forth new life and releasing what is stale?
What would this honoring look like in your daily, weekly, and monthly life?
Experiment in this next month by making small changes and seeing which ones have the biggest impact on your well-being.
Are there beliefs you carry about the necessity of being busy that are getting in the way of slowing down? Reflect on any messages you might have picked up about busyness being associated with success or worthiness.
What do you fear would happen if you slowed down?
Which beliefs and fears are you ready to let go of?
Reflect on your relationship to rushing. What changes do you want to make?
Are there certain tasks or times of day that might be worth moving through at an intentionally slower pace?
What would help you to shift gears even if only for an hour?
Experiment with the art of slowing down—find one activity each day that you can intentionally do at a slow pace.
Try eating a meal slowly, or next time you drive somewhere take your time as you walk from
the parking lot to the building.
Take time to notice what it’s like to move at this pace. What do you notice that would have gone unseen, untasted, or unheard on another day?”

50 Ways To Take A Break

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NOTE: There’s no mention of “take a long vacation”