Welcome to Seeds and Potential with Jen Champion. As we move into the spring season, many of us are starting to feel a connection to the natural world around us. Our practice today will hold onto some of these qualities. We hope you enjoy.
mental health
Feel Like You Have Too Many Things On Your Plate? Here’s What To Do
We all have those days when our to-do list feels completely unattainable and stressful. Â
Believe it or not, your to-do list may not be as intimidating as anticipated.
Just because a particular task feels complex doesn’t mean it is!Â
An overwhelming to-do list has the potential to become a simple one with a few mindset shifts.
Make a Decision
Have you ever put off making a decision (big or small) due to the fear of making the wrong one?
The thing is, the longer we put off making a decision, the harder and scarier it tends to become.
It’s so easy to tell yourself…
 “Oh, I will decide once I have more information.”
Or,
“I can’t decide XYZ until I figure out XYZ.”
Even though decision-making isn’t always easy – it’s part of life. Procrastinating can be exhausting both physically and mentally.
Making decisions faster can help give you more time in the day to focus on other activities, which in turn can help you knock more items off your daily list.Â
Come Up With a Strategy For New Tasks
We all have those tasks we do on a daily basis that are pretty smooth sailing.Â
But what happens when we have to do something new?
Working on new tasks is unavoidable – whether it be personal or professional.
Doing anything new for the first time can be draining and potentially take twice as long as it ideally should.
The good news is there are several tactics out there that can help make completing new tasks easier and faster such as listening to music or munching on your favorite snack.
Give it a try and see what happens.Â
Done is Better Than Perfect
Spending 3+ hours on a task that should ideally take around 30 minutes won’t necessarily result in a better outcome.
More often than not, overthinking tasks can lead to more mistakes and limit our ability to be creative.
Accepting and embracing that done is better than perfect can potentially transform your overall productivity.Â
“Don’t mistake activity with achievement.” – John Wooden
When Things Don’t Go According To Plan
Life is full of ups and downs, and things don’t always go our way.
Even the most thought-out plans can go sideways. That doesn’t mean you give up.
It just means you may have to re-route and change your path.
Channel Your Energy in a New WayÂ
Channelling your energy into a new engaging activity can help get your mind focused on something new and positive.Â
Habits are great – however when we constantly do the same thing day in, and day out, we can find ourselves stuck in a rut.
Incorporating activities (big and small) into our day to day can help us look at things in a new way and re-set our motivation.Â
Be Kind to Yourself and OthersÂ
“Be careful how you are talking to yourself because you are listening.” – Lisa M. Hayes
The words we say to ourselves are so powerful. Even though it may not always feel like it, you have complete control over the stories you tell yourself.
A negative thought can quickly be transformed into a positive one if you allow it.
Being kind to yourself is just as important as being kind to others.
You have the courage within you to be kind!Â
Be Honest With Yourself
Not all feelings are easy to pinpoint.
When there is so much going on, acknowledging how we feel isn’t always easy.Â
Feelings such as disappointment, anger or sadness don’t always fade away on their own.Â
Often they need to be noticed and reflected upon before they leave.Â
The thing is, we can’t manage a feeling we don’t even know we have.
Setting aside 5 – 10 minutes a day to check in on ourselves and be completely honest about how we feel can help us become more in tune with our emotions.
International Day of Transgender Visibility
The day to honor the Transgender Community was started in 2009 by Rachel Crandall, a US-based transgendered activist.Â
Since 2009, this movement has grown with the help of social media to recognize and honor the transgender community all around the world. Â
President Joe Biden officially proclaimed March 31, 2021, to be the International Transgender Day of Visibility in the United States.Â
This day celebrates the resilience, contributions, successes and accomplishments of the transgender community. It’s also a day to recognize the important work that still needs to be done to achieve trans justice.
The International Transgender Day of Visibility celebrates places where transgender and gender-nonconforming individuals thrive. While also acknowledging the areas of continued oppression resulting in continued work for visibility and reform.
To learn more about the history of the International Transgender Day of Visibility, take some time to explore the National Today website.
To learn more about this day and access resources you can use in your local school, take some time to explore the GLSEN website:
To learn more about the Human Rights Campaign along with resources specific to transgender individuals, explore the Human Rights Campaign website:
To learn more about the resources available through Transactive Gender Project at Lewis and Clark, explore the following website:
Here are some resources to share or access yourself to continue the movement:
- Book “Gender – A Graphic Guide” by Meg John Barker and Jules Scheele
- Book “The Gender Creative Child” by Diane Ehrensaft, PhD
- Book “The ABC’s of LGBT+” by Ashley Mardell
- Book “Good Boy – My Life in Seven Dogs” by Jennifer Finney Boylan
- Podcast “Gender Reveal” with Tuck Woodstock
- Podcast “Gender Stories” with Alex Lantaffi
- Youtube video interview with Micah Rajunov – who also wrote the book “Nonbinary Memoirs of Gender and Identity” along with Scott Duane
For individuals seeking Gender Affirming Medical Care, follow up with one of these resources:
Developmental Disability Awareness Month – Deaf History Month
March is often known to be the start of a new season, where we can move out of winter and into spring. It’s also a month of bringing awareness to Development Disabilities and Deaf History Month (from March 13 – April 15).Â
In a world where people come in all shapes, colors and sizes, we also have variations in our developmental and physical capabilities.Â
Some limitations in capabilities are more noticeable and some are less obvious – yet each person learns to find a way to navigate through the intricacies of being part of society.
During the height of protests and marches in support of Black Lives Matter in 2020, diverse groups of people came together to take a unified stand on how this country, government, police, etc – need to do better when it comes to how we treat and support our black communities.
In these protests, deaf people and translators came and represented. They also took it a step further to re-language how people sign “black” (referring to the people) to make it more appropriate, empowering, and respectful.Â
The intersectionality of being black and deaf is a unique experience not often shared or discussed in mainstream society.Â
During the 2020 protests, and even before it, black deaf people were targeted and misunderstood for using sign language, mistaking them for communicating gang signs.Â
When protests were happening there was not enough clear warning to those of impaired hearing, inability to read lips because of masks, or other developmental disability to avoid nearness to flashbangs, gasses, and other tactics used by police forces to disperse protestors.Â
The argument from the other side is that these particular persons should not attend protests. It speaks to how little society allows for the integration of developmentally disabled or deaf individuals to participate as their whole self.
What does it look like to help build an environment for our fellow human beings to show up as their whole self?
We could expand our understanding and help by being an ally to their advocacy, sometimes using our voices to amplify theirs to be heard.
Here are some local agencies whose mission is to support communities with developmental disabilities.
Local agencies & resources with information and events supporting developmental disabilities:
Oregon Council on Developmental Disabilities
Compilation of services/agencies in Lane County
Oregon Association of the Deaf
Video for ASL “Black Lives Matter” from June 2020 during protests
Eating Disorders Awareness Week
February 28th to March 6th is Eating Disorders Awareness Week which is a time to raise awareness of eating disorders and those who have lived through the experience. Â A 2007 study published in Biological Psychiatry, found that 0.9% of women and 0.3% of men had anorexia during their life, 1.5% of women and 0.5% of men had bulimia during their life, and 3.5% of women and 2.0% of men had binge eating disorder during their life.
The consequences of eating disorders can be life-threatening and the stigma often associated with these disorders can impede timely diagnosis and treatment.
This week is meant to provide hope and support to the individuals and families who have been affected by eating disorders. Shining a light on the realities of eating disorders and making way for more visibility of these voices can pave the way for change.Â
It’s important to challenge the myths and stereotypes connected to eating disorders as well as being aware of the risk factors for developing an eating disorder, including family history, cultural ideals of thinness, perfectionism and depression or anxiety.
We can learn more about eating disorders by watching videos, reading books, and listening to stories of those who have struggled.
Having these challenging conversations about eating disorder awareness and prevention with family, friends, and peers can help us all explore the importance of self-compassion and self-esteem.
Ideas for self compassion include meditation, mindfulness, gratitude, mirror work, finding joy and asking for help
We can take time to think about body image and how we can promote more kindness to others and ourselves.
You can check out these additional resources below to learn more:
The Benefits Of Being Open-Minded
Having an open mind can help us grow, thrive and learn in so many ways.
It can also make it easier for us to respect others’ opinions and ideas.Â
Being curious and asking others in-depth questions can open the door to new possibilities.Â
Challenge Your Thoughts
We can often be more inclined to feel strongly about our thoughts and ideas because we have experienced them first hand.Â
However, it’s up to us to challenge ourselves daily, especially when talking with others.
To connect on a deeper level with ourselves and those around us, we can take time to see how we think about certain situations. It all comes down to putting ourselves in someone else’s shoes.Â
Ask Questions OftenÂ
Asking other people questions can change the way we think and feel about situations.Â
But in order to successfully do that, you may have to ask yourself a few questions first.Â
“Are there other ideas that I can consider?”
“What is influencing my opinion right now?”
“Why would someone else think differently?”
Questioning our patterns, thoughts and habits can help us look at them in new and improved ways.Â
Take Some Time To Think
Have you ever disagreed with a friend or family member without even taking the time to think it through?Â
Giving yourself some extra time to think about their feelings can make it easier for you to see the situation through their eyes.Â
You should always be true to yourself and do what makes you happy.
But at the same time, acknowledging others can help change your perspective and, in turn, become a more open-minded person.Â
“The mind that opens up to a new idea never returns to its original size.” – Albert Einstein.
Boosting Confidence And Self-Esteem
Having a healthy level of self-confidence can help us in so many areas of our life – both personal and professional.Â
It can also help increase our overall motivation, which in turn can make it easier to achieve our goals and move forward in life.Â
Now, developing a healthy level of self-confidence is easier said than done.Â
However, several tactics can help you grow day by day.
Write Yourself a Letter
What do you want? What do you need? What has been on your mind lately?
Putting our thoughts, goals and ideas onto paper can make them easier to understand.
This can be done by journaling or by writing a letter to ourselves.Â
Writing a letter to your past, current or future self can help you look at your life and goals in a new way.
Sometimes we can hold back on saying what we really feel due to the fear of being judged.
Your letter or letters are for your eyes only – so you can be raw, open and honest.Â
Ditch Comparisons
You know what they say. The grass is always greener on the other side.
You never know what another person has gone through or is currently going through.Â
Just because someone else’s journey appears “perfect” doesn’t mean it is.
Instead of focusing on what others may be doing, we can realign our energy on ourselves.Â
Take inventory of your strengths and accomplishments as they rise. You have a lot to be proud of.
Be Kind to Yourself
Do you ever feel like you are kinder to others than yourself?
Self-compassion is all about being kind to ourselves no matter what! Forgive yourself when you make mistakes and appreciate the lesson learned.Â
Sometimes setbacks are actually opportunities in disguise.Â
“The worst enemy to creativity is self-doubt.” – Sylvia Plath
Embracing Our Emotions
Trying to fight or ignore emotions can give them even more power.
While facing and accepting them head-on can help us better understand and embrace them.Â
Welcome Your EmotionsÂ
Have you ever tried naming your emotions?Â
Certain emotions can often feel a little confusing, and it can be hard to differentiate if they are positive, negative or somewhere in between.
Take note of what your body is trying to tell you.
You can do this by assessing the situation you are in and simply stating exactly what’s on your mind.
Sometimes saying exactly what’s going on in your head out loud can help make those thoughts easier to understand.Â
Say Thank You
When friends come to visit us, we thank them.
Why can’t we do the same thing with our emotions?
Every emotion has something to teach us – and we can thank them for that.Â
Here’s an example. Let’s say you’re starting to get worried about a deadline at work.
You can thank your worry for keeping you on track and on top of your deadline.
After all, all feelings visit us for a reason!Â
Listen And Learn
Emotions do so much for us.Â
They can help us dig deep, stay safe, set goals and step outside our comfort zone. Taking the time to really listen to them can teach us valuable lessons.Â
Sun Salutation Variations: Yoga Snack #2 With Amalia Trieger
Hello and welcome to today’s yoga snack. Today Amalia Trieger will be guiding you through a few variations on a traditional yoga sun salutation.
Standing Practice For The Hips: Yoga Snack #1 With Amalia Trieger
Hello everyone and welcome! This is a yoga snack! A small ten-minute practice that you can fit into a small window of time in your day!
Heart Health: All Levels Yoga With Jen Champion
Hello and welcome! This is a sweet version of Jen Champions yoga for heart health. Please note, for today’s practice you will need a chair. We hope you enjoy.