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Martin Luther King Jr.

Jaclyn Baker

By: Tanya Kramer

Martin Luther King Jr. is honored every year in January for all of his contributions to the civil rights movement.  His role was paramount in encouraging change and he is just one of many people who fought so hard for the cause. In honor of Black History month, we celebrate him and everyone that came before and after him to continue to fight for equality.

Martin Luther King Jr. is recognized as one of, if not the most, notable advocate for civil rights in the United States History.  He promoted nonviolent resistance to effect social change and was awarded the Noble Prize for Peace in 1964 for these efforts.  I think most people know he wrote the “I have a Dream ” speech, that he was a minister, and how he partnered with others in the movement as long as they practiced nonviolence.

However, you might not know that he skipped grades 9 and 12 before going to college at age 15.  You may not know that he was arrested 30 times before being assassinated.  Individual lives are made up of more than the key moments, and as I did a deeper dive on Martin Luther King Jr., it was clear that even at a young age he was destined for greatness one way or another.  

He was born on January 15, 1928 as “Michael Luther King Jr.” to Michael Luther King Sr. and Alberta King.  Both father and son had their first names changed to “Martin” so that they resemble the sixteenth-century reformer Martin Luther.  King grew up in a stable middle class family in an area that came to be known as “Black Wall Street”.  However, he was not immune to children telling him that they could not play with him due to the color of his skin, or the deep destabilizing sadness he felt when his grandmother died in 1941.

It was the summer before he entered college at age 15 where he worked in the north on a tobacco farm in Connecticut and realized the difference between the way black people were treated in the north versus the south.  He had not seen black people eating with white people the way he saw this in Connecticut.

In college he initially was interested in medicine and law before deciding on the path of ministry similar to his father and grandfather.

King graduated with a Bachelor’s Degree in Sociology in 1948.  He went onto another 3 years of education where he got his Bachelor’s of Divinity Degree where he was introduced to the concept of nonviolence as practiced by Gandhi.  He furthered his education in Boston where he received his Doctorate Degree in 1955.

It was during his time in Boston that he met Coretta Scott whom he married in 1953.  Martin and Coretta had four children together and had been living in Alabama for only a year where Martin was a Pastor before Rosa Parks did not give up her seat on the bus one day.  This activism evolved into the creation of the Montgomery Improvement System which aimed to boycott the transit system.  Martin Luther King Jr. was installed as the leader of this organization.  He remained in this position even though his home was dynamited and his family was threatened, but one year and a few weeks later the buses were officially desegregated.

As the momentum of the movement grew, Martin organized the “Southern Christian Leadership Conference” (SCLC) which gave him a larger platform to promote the concept of nonviolence.  This was also where his activism started to result in an increase of arrests, the many speeches you likely remember, and eventually his assassination on April 4, 1968.

His last speech was delivered the night before he died at the Bishop Charles Mason Temple in Memphis, Tennessee, as a storm raged outside.  The title of his last speech was called “I’ve Been to the Mountaintop”.  

This speech ends with this final paragraph:  “Well, I don’t know what will happen now.  We’ve got some difficult days ahead.  But it doesn’t matter with me now.  Because I’ve been to the mountaintop.  And I don’t mind.  Like anybody, I would like to live a long life.  Longevity has its place.  But I’m not concerned about that now.  I just want to do God’s will.  and He’s allowed me to go up to the mountain.  And I’ve looked over.  And I’ve seen the promised land.  I may not get there with you.  But I want you to know tonight, that we, as a people will get to the promised land.  And I’m happy tonight.  I’m not worried about anything.  I’m not fearing any man.  Mine eyes have seen the glory of the coming of the Lord.”

Remembering Martin Luther King Jr. was first observed in 1986.  On this day, in the words of Dr. Bernice A King, CEO, The King Center and daughter of King said, “My father’s ultimate dream was to have people from all backgrounds come together and celebrate our differences as well as our commonalities”.  You can follow this link to learn of other meaningful ways to celebrate this important day for both adults and children:  

Other websites to learn more about Martin Luther King Jr. :

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Black History Month – Remembering John Robert Lewis (February 21, 1940 – July 17, 2020)

Jaclyn Baker

By: Tanya Kramer

In honor of Black History Month, let’s honor John Robert Lewis for the life he lived and the legacy that he left.  

John Lewis once said, “I have been in some kind of fight my entire life – for freedom, equality, basic human rights – for nearly my entire life.”

To walk this journey, here is a timeline of John Lewis’s life which reflects the hard work and commitment he had toward these principles.

  • Born to Willie Mae (n’ee Carter) and Eddie Lewis in 1940.  He was the 3rd child of 10 children.
  • He was born and raised in a rural area of Alabama where his parents were sharecroppers.
  • As a child, he aspired to be a preacher.  He also loved to read saying “I love books”.
  • Age 6 – He had only seen 2 white people in his life.
  • Age 11 – He joined his uncle on a trip to New York where he first realized how segregated the South was in comparison to the North.
  • Age 15 – He preached his first public sermon and this is when he first heard Dr. Martin Luther King preach on the radio (1955).
  • Age 16 – He tried to get a library card and was told this was “only for white people and not for coloureds”.
  • Age 17 – He met Rosa Parks.
  • Age 18 – He met Dr. Martin Luther King who referred to him as “The Boy from Troy”.
  • Age 18 – He attended the American Baptist Theological Seminary in Nashville, Tennessee.
  • Ages 18 to 21 – He helped organize sit-ins at lunch counters in Nashville based on the Gandhian Philosophy of Nonviolence.  His activism resulted in being jailed many times, the first time happening on February 27, 1960.  He was quoted as saying he was involved in “good trouble, necessary trouble”.
  • Around Age 21 – He was one of the 13 original Freedom Riders. (1961)  These Freedom Riders (seven black people and six white people) road buses from Washington DC to New Oreleans challenging the Southern States segregation policies.
  • Age 21 – He was the first person of the Freedom Riders to be assaulted.  He was attacked by two white men who injured him in the face and kicked him in the ribs.  In Birmingham the Freedom Riders were beat with baseball bats, chains, lead pipes, and stones.  He was hit in the head with a wooden crate and left unconscious at the Greyhound Bus Terminal in Montgomery.  He later stated “It was very violent.  I thought I was going to die”.
  • Age 21 – As a result of being a Freedom Rider, he spent 40 days in jail.
  • Age 21 – He graduated from college as an ordained Baptist Minister.
  • Between Age 20 to 26 – He was arrested 40 times for his acts of nonviolence.
  • Around Age 23-  He became chair of the Student Nonviolent Coordinating Committee (SNCC) which he helped create. (1963)
  • Around Age 23 – He helped organize as one of the “Big Six” leaders for the “March on Washington that was estimated to be over 200,000 people.  He was the 4th and youngest speaker at the march which ended with Dr. Martin Luther King’s “I Have a Dream” speech. (Summer of 1963)
  • Around Age 24 – He helped the SNCC start “Freedom Schools” and one of the key initiatives was to help register black voters. (1964)
  • Around Age 25 – He led the first of three marches from Selma to Montgomery across the Edmund Pettus Bridge now remembered as “Bloody Sunday”. (1965)  He was beat with a nightstick resulting in a fractured skull.  Over 50 people were hospitalized including John Lewis.  This event increased awareness across the county resulting in the Voting Rights Act signed into law by President Lyndon B. Johnson on August 6, 1965.
  • Age 27 – He graduated with a Bachelors in Religion and Philosophy from Fisk University. (1967)
  • Age 28 – He married Lillian Miles who was a librarian, teacher, and PeaceCorp member who could “quote Dr. King’s speeches verbatum”.
  • Age 30 – He became the Director of the Voter Education Project which helped register millions of minority voters.
  • Age 36 – His wife Lillian Miles and him adopted a 2 month old child they named Miles Lewis.  He reportedly fell in love with Miles the moment he saw him.
  • Age 37 – President Jimmy Carter put him in charge of ACTION, the umbrella federal volunteer agency that included the Peace Corps and Volunteers of America (VISTA). (1977)
  • Age 41 – He took elecive office as an Atlanta City Counsilman.
  • Age 46 to 80 – He became a member of the House of Representatives for the 5th District in the State of Georgia where he was re-elected 18 times. (1986)  He served in the House of Representatives until his death.  During this time he served on many committees and over 40 caucuses including the House Budget Committee, House Ways and Means Committee, the Subcommittee on Health, he was the Chief Deputy Democratic Whip (meaning the number two Democratic leadership position in the House), the Democratic Steering Committee, the Congressional Black Caucus, the Congressional Committee to Support Writers and Journalists, and the Co-Chair of the Faith and Politics institute.
  • Age 48 – He introduced a bill to create a National Museum for African American History and Culture.  It took many years, but the bill was finally signed in 2003 and officially opened on September 25, 2016 adjacent to the Washington Mall.
  • Age 72 – His wife of over 4 decades, Lillian Miles, died on December 31, 2012.
  • Age 73 – He was arrested for the 45th time in his life when protesting in support of comprehensive immigration reform on October 8, 2013.
  • Age 79 – He was diagnosed with Stage 4 Pancreatic Cancer in December of 2019.  
  • Age 80 – He died in July of 2020.  He was the first African American to lie in state in the rotunda of the US Capitol.

From this timeline, it is clear how John Lewis was relentless in his desire to have freedom for everyone.  He sacrificed his own freedom in the name of justice, equality, and nonviolence.  As was stated at the time of his passing by a peer in the House of Repesentatives, John Lewis was the “Conscious of the House”. 

In honor of this life long commitment to the cause, John Lewis was decorated with over 20 awards including:

  • 1975 – Martin Luther King Jr. Nonviolence Peace Prize
  • 2001 – John F. Kennedy Profile in Courage Award
  • 2002 – Nationa Advancement of Colored People (NAACP) Spingam Medal
  • 2001 – Presidential Medal of Freedom from President Barack Obama
  • Numerous book awards including the 2016 National Book Award and the 2017 Coretta Scott King Boook Award
  • Numerous honorary degrees from over 50 colleges and universities
  • The National Education Association Martin Luther King Jr. Memorial Award
  • John Lewis’s name is bestowed on many schools, roads, bridges, and a US Navy Ship called the “USNS John Lewis”
  • Numerous statues have been commissioned in memory of John Lewis

John Lewis left many memorable quotes or statements.  I leave you with this one which he posted on social media in 2018:  “Do not get lost in a sea of despair.  Be hopeful, be optimistic.  Our struggle is not the struggle of a day, a week, a month, or a year, it is the struggle of a lifetime.  Never, ever be afraid to make some noise and get in good truble, necessary trouble.”

If you want to learn more about John Lewis, then follow up with these resources:

Wikipedia – John Lewis

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3 Ways to Break Your Mundane Routine

Jaclyn Baker
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Are you feeling stuck in a mundane cycle of commuting to work, sitting in a cubicle, and repeating the same evening activities? You’re not alone! 

If you have been feeling drained, unenthusiastic and struggling to find things to look forward to, you may be stuck in a rut. 

Having the same daily routine can often make you feel stuck in an endless cycle of sameness and monotony. But by challenging yourself to break your routine, you can fight the monotony you experience daily.

So, here are 3 ways to help you break your mundane routine when you’re feeling uninspired:

Add Mindfulness to Your Morning Routine 

Practicing mindfulness in the morning can be a great way to connect with yourself before diving into the rest of your day.

Try to break away from your regular routine by creating a morning ritual that brings your awareness to the present moment. This could mean stretching when you first wake up, watching the sunrise, walking in the garden, journaling, or meditating.

The choice is up to you!

Prioritize Your Hobbies

By engaging in side hustles, taking on home projects and pursuing hobbies, you can tap your creative side and add a little spice to your daily routine!

Not only will these activities keep you productive, but they will also improve your mental health.

Soon enough, you’ll be able to break free from autopilot mode. 

Take the Scenic Route

Why not mix things up and create more exciting moments in your day? 

There’s no better way to switch things up than by being spontaneous. So it’s the perfect time to try something different daily so you have something to look forward to. 

Shake up your routine by taking a new route on your commute or taking a walk during your lunch break to change your environment. 

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The Big Fat Lie

Jaclyn Baker

By: Amalia Coxe-Trieger  

This is the first in a multi-part series looking critically at weight loss, dieting, and the cultural, social, political, and economic landscapes that have shaped our ideas about weight and bodies.

I write this from my perspective as a multi racial women, who experiences chronic health issues, and who has benefitted from the privileges of a thin body, and a white passing body, among others. I am indebted to the many pioneers of the fat acceptance and body neutrality movements, with particular gratitude for the Black and Trans women, and others holding marginalized identities who have incubated, enlivened, and sustained this work, often at great personal and professional risk. Thank you.

The Big Fat Lie

Would you sign up for swimming lessons if 90% of the class failed to learn to swim? You’d probably, and correctly, conclude that there is something wrong with the method of teaching.

Let’s say you did sign up for the lessons, because all your friends were signing up, and when you got to the pool, there wasn’t any water in it. You practiced holding your breath, and moving your arms, and sitting on the edge of the empty pool kicking your legs, but at the end of 10 weeks, like most of the other students, you hadn’t learned to swim. Would you blame yourself?

I hope the answer is an obvious “no”. How can you reasonably be expected to swim without water? What I’m describing with the swimming analogy is the trick the weight loss industry uses to convince people to buy into an idea or product that mostly fails, and to blame themselves when that inevitable failure occurs. And it’s incredibly effective. According to Business Wire, the global weight management market was worth $470 billion in 2021.

They use a lot of that money to convince people that losing weight and keeping it off is not only attainable, but will make them happier, healthier, and more successful.  The research simply does not support this. Studies have shown for decades that the failure rate of intentional weight loss attempts is high, with some estimates as high as 95%. Here is a link with more information, and cited sources for the studies that have documented this astounding failure rate.

When you start looking closely at the research conducted on weight loss, you’ll see the same basic failure to meet even the baseline requirements for sound methodology, and the same conflicts of interest over and over again.

The most common pattern in intentional weight loss is that people lose weight initially, (the greatest amount of weight losses are typically around the 6 month mark), and gain it back within 2- 5 years. Yet many studies claiming to show “long term weight loss” end before the two year mark.

There is also the issue of research findings that completely ignore the number of study participants who drop out of weight loss trials, which is high. These tend to be people who aren’t “successful” at losing weight, and therefore, if included in the study results would decrease the success rate of the treatment.

Most weight-loss studies don’t include control groups of non-dieters for comparison, and these studies are generally based on self-reports of weight, which tend to overestimate weight lost.

A remarkable number of this misleading research is tied to the pharmaceutical industry and companies that have a vested interest in selling weight loss programs and products. This is just a brief dip into this topic.

Validity of claims made in weight management research: a narrative review of dietetic articles

If dieting and other weight loss interventions worked, the industry wouldn’t be growing at the rate it is. Rather, the diet industry would be obsolete because everyone would be thin, especially Oprah! Reagan Chastain, a researcher, writer, and multi- certified health & fitness pro, puts it this way-

“The industry is based on a repeat business model, in which they take credit for the first part of the biological response to attempted weight loss (where people lose a little weight short-term) and then they get us to blame ourselves (and get everyone else to blame us) for the second part of the biological response (where we gain the weight back, often plus more.)”

So is there any good news to be gleaned from the abysmal failure of dieting and weight loss? Yes! All of this is helpful information to have if we hope to create a world where all bodies are valued, cared for, and treated with respect. In the following parts of this series we’ll explore why weight is not a good barometer of health, and why higher weight bodies are neither dangerous, in need of “fixing”, or a “drain on the system”. We’ll also look at the deeply racist history of dieting and the Western thin ideal. Stay tuned!

Further reading & resources:

Fearing the Black Body:  The Racial Origins of Fat Phobia by Sabrina Strings

Belly Of The Beast: The Politics of Anti-Fatness as Anti-Blackness, by Da’shaun Harrison

Anti-Diet: Reclaim Your Time, Money, Well-Being, and Happiness Through Intuitive Eating by Christy Harrison  (this author has a great newsletter and podcast as well)

Weight and Healthcare Newsletter

 

 

Attitude, Action, and Abundance

Jaclyn Baker

By: Jen Champion 

“Affluence, unboundedness, and abundance are our natural states. We need only to restore the memory of what we already know.” ~ Deepak Chopra

Close your eyes. Focus on what abundance looks like to you. Is it an overflowing number of friends, money, and travel opportunities?

Does it contain a new car, a promotion, or better care of your current possessions, health, and family?

Our ideas of abundance can differ through our stages of life, but understanding and practicing how to live an abundant life remains the same.

We are gifted joy and fulfillment when born, and we must stay acquainted with attitudes and actions illuminating the journey. Our attitudes and actions are shaped by our experiences along the way. Areas in the path may remain easy to access, and some will get cluttered and need to be redesigned and redirected for a well-maintained passage to joy, the treasure in our hearts.

To help us along the way, here are a few questions to consider and affirmations to practice. May you have patience and ease in your journey to the wellspring of joy in your heart, the source of your abundance.

Eliminate words and actions that demean your self-worth. What words can you remove that devalue you and others? Affirmation: I live in abundance.

Do not compare yourself with others. Do you worry about what others think of you?  Affirmation: I am secure with my self-esteem. I live in abundance.

Make time to pause and rest when you don’t have enough endurance to fulfill something. Know your capacity and be honest without feeling guilty.Affirmation: I take time to rest so I can do my best. I am secure with my self-esteem. I live in abundance.

Replenish your wellspring of vitality. Do not deplete it with attitudes and actions that steal your glory. What unhealthy habits can you remove from yourself? What fulfills you? Affirmation: I am filled with good health and joy. I take time to rest so I can do my best. I am secure with my self-esteem. I live in abundance.

Practice Reciprocity; taking something and giving something.

Where do you feel you have an abundance of something? Can you offer a compliment or thank you more often?

Affirmation: I will share and serve. I am filled with good health and joy. I take time to rest so I can do my best.

I am secure with my self-esteem. I live in abundance. Focus, intention, and visualization convince our brains that we will achieve our goal, creating a greater chance of success in the action. Scientific research confirms that affirmations, visualizations, and meditations help us change our brain’s patterns, as the brain does not distinguish between an action and a visualization.

The practice of seeing is believing changes the neuroplasticity of our brains. They grow and adapt to our experiences.

Over time, we can reshape the grooves of our brains and create new neurons and connections in ways that support the whole self and the manifestation of abundance. We can explore beyond our current consciousness and expand our unconscious in this space.

As our joy and abundance grow, we connect deeper with ourselves, our families, our workplaces, and our community. Our collective consciousness and actions raise and empower each other. We restore and rejuvenate, and limitations and feelings of depletion dissipate.

We are gifts of nature with an inherent joyful spirit connected with all creation. Daily routines aligned with attitudes and actions of gratitude and joy reveal our treasure in the heart.

Once we remember the resource of our wellsprings, we will live with more ease and grace. With the brilliance of every human, caring for each other and our planet, we have the potential to end the wars and restore our sweet mother earth.

May this visualization practice deepen our affirmations and manifest transformation.

Affirmations:  I will share and serve. I am filled with good health and joy. I am taking time to rest so I can do my best. I am secure with my self-esteem. I live in abundance.

Get into a comfortable position where you will not be disturbed. Rest your eyes. Go through these phrases:

I am aware of my body and breath at this moment.

I am relaxing and feel safe.

My affirmation strengthens my intention.

I have a mental picture of my goal. I see myself in the experience.

I know this scene in detail. My environment is safe and full of opportunities to live this goal.

I engage my senses as deeply as possible. Repeat affirmation. Open to feeling abundant in your whole body.

Rest in this space as long as you can and embrace your abundance.

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How To Incorporate More Creativity Into Your Life

Jaclyn Baker

How often do you let your creativity shine through in your everyday life?

The good news is that it’s never too late to get your creative juices flowing again.

Making a habit of letting your imagination run wild can boost your mood and get your ideas going.

Here are some ways to tap into your creative side. 

Foster New Creative Projects

If there’s a creative project you want to try, now is the time to do so!

That painting, knitting project, or writing prompt you’ve been meaning to get to can now be made into a reality. 

It’s a great chance to develop new skills and grow your creativity. You never know what projects you’ll want to do again and again until you try them. 

Inspire More Mindfulness

While doing your creative projects, you can simultaneously inspire more mindfulness. 

By focusing on the project at hand, you can give yourself a chance to concentrate on one thing at a time. 

Simply taking the time to pause and be creative can impact your well-being more than you think. 

Be Open To The New

Leaning into creativity allows you to be open to new experiences. 

Once you pull that thread of creativity, it can unravel to show you so many new ways to be creative in your everyday life.

Are there ways you can be more creative at work? 

Is there a problem that can be solved with out-of-the-box thinking?

You push yourself creatively by considering these questions daily.

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Shifting our Habits

Jaclyn Baker

Bad days happen, but when they start to outnumber the good, it may be time to shift your habits. 

The habits and routines you create can motivate you to get out of bed in the morning and start the day.

Getting excited about a part of your routine can be the fuel you need to keep going. 

Do What You Love

You can take a moment to write down all the items, activities, and people that make you happy. 

Now, it’s time to reflect on that list and be honest about how often you see those people or do those activities. 

Incorporating time into your schedule to do at least one thing you love can make a difference in your mood.

Make Opportunities Happen

Finding opportunities to pursue can be a great mood boost. This can come from taking a class, volunteering or meeting someone new. 

It allows you to have new and exciting experiences that can help you to grow. 

The chance to try something new can open the doors for you in so many ways. You could end up finding something you love that you never thought possible.  

Have Fun With It

A daily dose of fun can be just what you need, especially on challenging days. 

Fun can mean different things to everyone. It could mean watching an episode of your favorite show or spending time with loved ones. 

Tou can take it further by brainstorming ideas for future activities that inspire fun. It can show you that there are so many things you can look forward to doing.

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How To Handle Stress Around The Holidays

Jaclyn Baker
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The holidays can bring feelings of stress and overwhelm to the surface. 

It’s no secret that the holidays are a busy time for many, especially when juggling holiday shopping, family plans, and personal feelings.

But to navigate through this season, you can remind yourself of what matters most. Here are some ways we can de-stress and slow down. 

Prioritize Your Needs

You may be rushing to complete a long list of things on our holiday to-do list. But the key to balancing your list and your well-being is to prioritize. 

If you feel too much is on your plate, you can cut down on tasks. You don’t have to put pressure on yourself if it takes away from your needs. 

It’s a good time to ask a loved one for help or adjust your expectations if you are doing too much. 

Share Tasks With Others

As much as you may want to plan and execute your ideas for the holidays, you don’t have to do it alone. 

Sharing in the load of the holiday errands can make it easier on you in the long run. It’s also a great opportunity to connect with loved ones and spend more time together. 

You can lean on those around you if you need help

Shift Perspective

It can help us think about what we have on stressful days leading up to the holidays. 

Practicing gratitude during the holidays can put things into perspective. 

It can be a grounding reminder for when you need it most. 

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The International Day for Persons With Disabilities

Jaclyn Baker

By: Tanya Kramer

This day was proclaimed by the United Nations General Assembly in 1992. This year the Theme is “Transformative solutions for inclusive development: the role of innovation in fueling an accessible and equitable world”.

For individuals with a disability, there continues to be barriers to living a normal life. That is why the purpose of this day is to promote the importance of understanding disability issues and “mobilize support for the dignity, rights, and well being of persons with disabilities.” It is also meant to educate how every aspect of society (political / social / economic / cultural) will benefit when there is a complete integration with persons with disabilities.

More than 1 billion people worldwide have a disability.

What do Intellectual and Developmental Disabilities Mean?

Intellectual and developmental disabilities (IDD) are disorders that are usually present at birth and affect the individual’s physical, intellectual, and/or emotional development.

IDD includes persons with:

  • Intellectual Disability (IQ of 75 or below)
  • Developmental Disability
  • Global Developmental Delays
  • Medical Needs that cause I/DD or adaptive function issues
  • Down Syndrome
  • Autism Spectrum Disorder
  • Cerebral Palsy
  • Epilepsy
  • Fetal Alcohol / Drug Syndrome
  • Traumatic Brain Injury (TBI)
  • Spina Bifida

Where to Find Support and What Type of Support is Available?

Support for individuals with a disability can be found on the county level. You can locate this by searching the internet for your county along with the words “Developmental Disability Services”.

Here is a brief list of the types of services that may be available:

  • Case Management – someone to help you identify what you might benefit from
  • Skills training
  • Assistive devices or technology
  • Behavior consultation
  • Overnight support
  • Specialized medical equipment / supplies
  • In home support for intensive medical or behavioral needs
  • Family Training
  • Environmental Modifications
  • Vehicle Modifications
  • Foster Care / Group Homes
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Human Rights Day

Jaclyn Baker

By: Tanya Kramer

Human Rights Day was adopted by 56 members of the United Nations on December 10th, 1948.

This year’s theme is “The 75th Anniversary of the Universal Declaration of Human Rights”.  

To read the entire Universal Declaration of Human Rights (UDHR), go to this link:  https://www.un.org/en/about-us/universal-declaration-of-human-rights 

To enjoy an engaging illustrated version by Yacine Ait Kaci (YAK), go to this link:  https://www.un.org/en/udhrbook/#1

This document proclaims “the inalianble rights that everyone is entitled to as a human being – regardless of race, color, religion, sex, language, political or other opinion, national or social origin, property, birth, or other status.”

Eleanor Roosevelt led the commission to implement the UDHR.  Eleanor was quoted saying “Where, after all, do universal human rights begin?  In small places, close to home – so close and so small that they cannot be seen on any maps of the world […] Unless these rights have meaning there, they have little meaning anywhere.  Without concerted citizen action to uphold them close to home, we shall look in vain for progress in the larger world.”

Some of the rights protected in the document include (but not limited to):

  • Freedom from discrimination
  • Right to equality between men and women
  • Right to life
  • Freedom from torture
  • Freedom from slavery
  • Right to liberty and security of person
  • Right to be treated with humanity in detention
  • Freedom of movement

For additional information regarding Human Rights Day, go to this link provided by the United Nations:  https://www.un.org/en/observances/human-rights-day/know-your-rights

For resources about Human Rights Day, go to this link provided by the United Nations:  https://www.un.org/en/observances/human-rights-day/resources

May each one of us be deeply reminded on this day that not everyone’s Human Rights are respected, to acknowledge our own individual privilege, and to speak up for everyone’s Human Rights!!!

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A Recipe That Will Make You Say MMM

Jaclyn Baker
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By: Jen Champion 

Are you looking for a gift for yourself or someone you care for? One that is free and accessible to everyone? A gift that keeps giving through a lifetime.

I have a recipe to help manage your mind, mood, and manners. It may be the gift we all need to help ease our way through the holiday season and year.

We are gifts of nature. We are born gifted. We have a brilliant body to work with, infused with love, light, and unlimited potential.

As we maintain our brilliance, we can shine our light, reflect on others, and mirror others for personal and all of humanity’s upliftment.

Let’s visit my pantry and gather ingredients to replenish ourselves with a sweet and savory recipe.

Ingredient 1 Breath Awareness to help manage your mind

For the best results, learn and practice the technique when you are not stressed. Be patient without judgment. Enjoy those bonus gifts.

The Practice

Go to a location where you will not be disturbed. Settle into a comfortable position.

Pretend your mind has a radio dial, and you tune it to a quiet frequency. It will be out of tune and fuzzy now and again, so you will have to adjust it as often as needed. Once you have dialed in, invite your mind’s awareness to focus on the opening of your nostrils. Feel the air moving in and out.

Without forcing, encourage your inhale and exhale to lengthen to help bring more awareness to your body. Feel your body respond to your breathing. Place one hand over your heart and one on your belly. Feel your body respond to your breathing and touch.

Find comfort in the sensations of your breath. Without forcing, invite the following qualities of breath into your awareness. Smooth, Deep, Even, Continuous, Quiet. Rest and Receive as long as you are able. Carry the practice and effects/effects as you move through your day.

Ingredient 2 Movement to help manage your mood

Movement is a natural mood medicine. Movement, especially in a community, helps create a sense of belonging and trust.

For thousands of years, brilliant bodies have been moving. Often in communities due to nomadic lifestyles and foraging for food.

Ceremonies and celebrations include movement in every culture across the world. I enjoy reading, referencing, and listening to the Joy of Movement by Kelly McGonigal.

She shares history, culture, and compelling stories on the magnificence of movement.

Many of us do twisting and forward folding multiple times during our day. When done with awareness and intention, as in a yoga practice, twists can restore balance in the nervous system. Spinal rotations also reduce physical, mental, and emotional tensions and provide flexibility in the spine and hips. They strengthen the body’s core, stabilization, and energetic center.

Forward folds flavor a practice by tuning out the chatter and static of the mind and deepening presence in the moment. 

Move in ways that feel comfortable and stable. If unsure, consult someone to determine if these shapes are for you.

The Practice – Seated and Knee Down Twist with Bolster

The Bolster Belly Hug is a restorative version that you can do on your bed or floor.
Use a yoga bolster or firm pillows/folded blankets.
Sit alongside the bolster with your thigh and hip in contact with it.
Turn your torso toward the bolster with one hand on each side.
Focus on your breathing and lower your torso onto the bolster.
Turn your head in the direction of your knees.
Focus on breathing, relax, and rest for 2-5 minutes.
Repeat this on your other side.

Forward Folds can be practiced with the support of a chair. The seated version offers a broadening and lengthening to the back. The standing versions include stretching and release from the heels to the crown of the head. The middle picture demonstrates knees bent for a safer entry point.



Legs up the Wall supports fresh, oxygenated blood to flow to the upper extremities and stimulates the flow of lymphatic fluid.


The lymphatic filter and breaks down bacteria and other potentially harmful cells. It helps reduce aching muscles, swelling in feet, ankles, and legs.

One can settle more easily in the rest and digest parasympathetic nervous system.
Place a folded blanket beside the wall for your back and a rolled towel near where your neck will land.
Sit with your right hip next to the wall.

Tune your mind to breathing and body awareness.

Activate your core muscles and adjust your body to ease your roll onto your right side. Continue until you are on your back. Get comfortable and rest with your knees bent and feet on the wall in front of you.

If all is well, begin to straighten your legs up the wall.

Tune your mind to breathing and body awareness.

You may have to adjust the distance between you and the wall to help you feel at ease in the pose.

Leg shapes are optional. Relax and rest for 5-10 minutes.

Ingredient 3 Kindness to manage your manners

Once we have found the proper measurements for our breathing and movements, we sprinkle in kindness.

The sweet act of kindness comes from pure joy.
Be kind to yourself and notice how your acts of kindness grow towards others.

Being an example is the best way to encourage others to feel good. We can all offer positive and uplifting experiences that contribute to a world with gratitude. 

The Practice – Circle of Joy Hug with Smile


Stand or sit in a stable and comfortable position. Bring awareness to your breath and body.
Smile. Inhale, and bring your palms together towards your sternum.
Exhale, interlace your fingers and stretch through the finger webs and wrists as you press down and forward.
Lift your arms to where you are comfortable and release the interlace of the fingers if needed.
Exhale, and release your arms out and down to your sides.
Inhale and wingspan arms.
Exhale and fold your arms in a Hug of Appreciation.
Keep smiling.
Inhale and wingspan arms.
Exhale and fold your arms in a Hug of Appreciation with the other arm on top.
Inhale and wingspan arms.
Close with palms together and a smile.

Now you have ingredients for managing your mind, mood, and manners. Blend well and enjoy. Your recipe is fresh, rich, and nourishing every time you indulge.

Savor the layers of experiences that arise. May you find calm and peace with mindful breathing. Elevate your mood with breath awareness, movements, smiles, and hugs. May your manners reflect your inner peace and joy from kindness. It is best when enjoyed with others.

MMM Good!

May this season of sharing and giving include self-care and appreciation for the gifts from within. Thank you for being a brilliant gift of nature.

Traditions

Jaclyn Baker
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By Amalia Trieger

What role do traditions play in your life? 

Like planting my grandpa’s favorite flowers every spring, or making a wreath in the winter as my grandma used to do, traditions can help us remember people who’ve gone before, and to honor their legacy. They don’t have to be serious to be meaningful. Passing on silly sayings through the generations, or enjoying a slice of cake to mark a birthday help us keep memories alive, and can be nostalgic, comforting, and familiar. 

As we roll into the winter months, we enter a time that’s rich in celebration, but holiday traditions aren’t always a source of comfort and joy. If we aspire to be thoughtful and compassionate towards others, it’s worth considering the ways in which traditions may also be painful, or in need of an upgrade. 

If you are newly sober and the holiday office party or the family gathering revolves around wine, it can be deeply uncomfortable or even impossible to attend. For many families, the added expense of shopping for holiday gifts puts strain on a budget already stretched thin. Ads depicting large gatherings around tables laden with food can feel ostracizing to those who don’t have families to go to, or who have difficult family dynamics. Many people will be grieving the loss of loved ones or continuing to stay isolated to protect medically fragile or immunocompromised friends and family, and the ongoing pandemic makes travel more challenging, even for those who can afford it. Some folks grew up within religious traditions that don’t accept their adult identities, leaving them without the structure of celebrating in the community. If the holidays are a lonely time for you, know that you aren’t alone. 

If you’ve ever wished for rituals to mark important events in your life, or in the yearly cycle, that felt more inclusive, welcoming, or simply fit better, here is a template for crafting a tradition that uplifts and centers the things that are important to you. Take out a pen, or open your computer, and write down whatever comes to mind in response to these prompts.

Step 1. Ask yourself what needs you’d like to meet with this tradition.

Do you need to grieve, to celebrate, to be playful, to receive an acknowledgement, to ask questions, to share bounty, to reflect? 

Step 2. Go way back.

Even if you never met them, it may be worth looking into your personal family history to discover what traditions have been practiced in the place your grandparents (or great great great grandparents) grew up. Some of these may be religious, and some secular. You might be surprised by what you find. There is also an opportunity for healing here. Generational trauma lives in our bodies, and creating ways to process that inherited trauma through ritual and ceremony can be profound. Knowing what we want to address with our traditions may be informed by things that happened in the past, but the echoes of which are alive today. 

Step 3. What support or companionship would you like?

You may want to share this new tradition with friends, family, or the wider community. Consider the energy of young people, the camaraderie in a group of people with shared experience, the perspective of wise elders, or, if solitude is what you need, maybe this tradition is one you do by yourself. Step 4. What are some tangible ways you can mark the occasion? 

This step is where creativity comes in. It can be as simple as lighting a candle, wearing a favorite piece of clothing, or planting a seed, and as elaborate as decorating an altar, organizing a singalong, hiking a challenging trail, or making a five-course meal. 

Step 4. Look to the natural world. 

In wisdom traditions and cultures around the globe, humans have celebrated the changing of the seasons and found ways to bring the beauty of nature into their artwork, ceremonies, and daily lives. In winter, if we take our cues from the shorter days, we may find a yearning to spend more time in silence, resting, reading, or listening. While a consumerist culture encourages ramping up, over-socializing and spending money, the rhythm of the season shows us another possibility. Tune in to the landscape that surrounds you by looking out the window and watching the light change, or taking a walk. Read nature-inspired poetry, or write some of your own! If you have access to outside space, collect colorful leaves, harvest wildflowers, pine boughs, seashells, interesting rocks, or whatever is to be found (without decimating your neighbor’s garden, of course).

Step 5. Balance inspiration with humility.

You might find ideas from other cultures that you’d like to incorporate into your tradition. 

It’s important to first ask whether the people whose culture you’re appreciating have been marginalized, harmed, or prevented from practicing the very same thing you’d like to do. Choosing to make our own traditions means we can be mindful of where power imbalances lie, and we can create meaningful celebrations that feed our desire for connection and comfort without appropriation or upholding structures of oppression. 

If the list feels overwhelming, boil it down to these three things that activist and minister Kathleen McTigue looks for in any ritual or practice: Intention, attention, and repetition. Why are you doing what you’re doing, are you paying attention as you do it, and is it something you’ll do again and again? 

Wherever this season has in store for you, remember that if you’ve been longing for new traditions, it’s very likely that others have to. Knowing that you’re in good company, trust your intuition, don’t be afraid to make things up, and share what you discover.