Lately I’ve been feeling overwhelmed by a plethora of bad vibes circulating.

I find it helps to pause and practice gratitude when those negative sensations are at their darkest.

For today’s summer self care challenge – find a calm space, set your timer, and make an inventory of what you are most grateful.

Does it help? Share your extraordinary story today.

And if this introspection becomes uncomfortable, please Reach Out – Mental Health Matters.

Through therapy I am so much more present and patient with myself. This helps to counter the plethora of unsavory commentary rattling around in my head.

I notice this most when I feel hits of joy, and how quickly my patterns try to squelch that sensation with what ifs and not enoughs.

I’ve been trying to intentionally capture moments of pure joy and I’m finding that having a catalog of life’s meaningful moments helps.

For today’s summer self care challenge – find a calm space, set your timer, and outline moments in life that bring you joy.

How does it feel to experience pleasure intentionally?

Share your extraordinary story today.

And if this introspection becomes uncomfortable, please Reach Out – Mental Health Matters.

Often, when I’m quiet with myself, there are plenty of inner voices that aren’t always so gentle in return.

I suppose that’s why I spend so much time blocking them out with distractions galore (look no further than my podcast problem!).

I find that when I intentionally pause and practice saying kind words to myself, it softens those loud, critical comments.

For today’s summer self care challenge – find a calm space, set your timer, and catalog a selection of kind words to bolster yourself.

When you intentionally speak gently to yourself, does it soften any heavy parts for you?

Share your extraordinary story today.

And if this introspection becomes uncomfortable, please Reach Out – Mental Health Matters.

This one is pretty simple, pause your hectic life for 15 minutes, go outside, and celebrate with a walk.

Take deep breaths. Look up at the sky. Maybe say a word of gratitude or two.

When you return, assess how you feel. Calmer, more rushed? Warm, proud, bug-bitten?

Share a pic from your route and spread a little of your extraordinary today @extheornow

And if this introspection becomes uncomfortable, please Reach Out – Mental Health Matters.

In the midst of so much hustle, it’s easy to lose sight of who we are and who we long to be.

Shall we make a moment of creativity with a self portrait?

For today’s summer self care challenge – grab some fun supplies, find a cozy space, and doodle, draw, dabble in haiku.

Were you able to enjoy forced artistry. What did you create?

Share your extraordinary story today.

And if this introspection becomes uncomfortable, please Reach Out – Mental Health Matters.

Here I am going on and on about how I think you can embrace a 15 minute practice of relentless self care.

What rituals would you want to integrate into a small part of your day?

Is your wish list long or super focused? Does it bring joy, build curiosity, or barrage your system?

Share your extraordinary story today @extheornow

And if this introspection becomes uncomfortable, please Reach Out – Mental Health Matters.

This one might be a toughie, if this prompt causes discomfort, please Reach Out – Mental Health Matters.

Sometimes when I’m quiet with myself, there are parts within who want to go heavy.

Flaws and faults, failures and flails – sometimes they all come rushing in and it is overwhelming.

When I need relief, I try to pause and take five deep breaths. Once my nervous system is calming, I sit comfortably and blast out a list of all the ugly messages running wild in my head.

It can hurt. It is exhausting. It often makes me weep, deeply. And then, I feel lighter.

Have you ever written down the list of items heavy on your spirit? Does it help to get it out of your head and onto a page?

Were you able to enjoy forced artistry. What did you create?

Share your extraordinary story today @extheornow

I’ve noticed lately that when I begin to experience pride, there are these parts within that pop up to tamp down those joyous sensations with what ifs and yea buts.

That tussle inside my head is taxing, and I want more moments where I embrace celebrating me.

So lately, when I feel my pride rise up to show itself, I pause to write down why I deserve to feel it – boldly.

Being in that moment with my worth is helpful, and I wish it for everyone.

How are you at experiencing pride within yourself?

Share your extraordinary story today @extheornow

And if this introspection becomes uncomfortable, please Reach Out – Mental Health Matters.

I watched this interview between two of my favorite female artists – Bonnie Raitt & Brandi Carlile. I loved listening to them fan out and then teach from their own experiences.

One question was about the best advice ever received and I was a little inspired.

Hmmm, I wondered, how would I answer that question. And then, it hit me.

You have two choices, Kristi.

Advice from my dad that continuously shapes my interactions with myself and the world around me.

Following his death, these words are prominently etched onto my body so I will always remember his wisdom.

Since I’ve shared it with you, it will continue beyond him and me and hopefully through you.

Let me carry your best advice ever received, share your extraordinary story today @extheornow

And if this introspection becomes uncomfortable, please Reach Out – Mental Health Matters.

Life is so hectic. There’s just no way around it. It’s easy for one busy day to roll into the next…

When I need a quick grounding, I make the space to get up early and watch the sunrise.

Capturing the moment and pausing to meditate allows for a moment of extraordinary in the midst of plenty of ordinary.

For today’s summer self care challenge – plan ahead, set an early alarm timer, and rise up with the sun.

Will this practice, this investment stay with you? Did it feel worth the energy and time?

Share your extraordinary story today @extheornow

And if this introspection becomes uncomfortable, please Reach Out – Mental Health Matters.

Like with much of life, I have the best of intentions with grand visions, and find that execution is the real snag.

I imagined this 30 day challenge to simply with sustainability in mind, without giving much consieration to the pace and presence summer requires.

That’s not to say I haven’t been making the space and commiting the energy for my own practice, it just means that the packaging and sharing in a cohesive way has gotten a little budensome.

So today, I share in bulk form – weeks three and almost four. I’ve adapted, as we do when the plan meets the practical.

I like the way this challenge has evolved. It feels very real and that is enough.

Frankly, I’m pretty proud of it. I took a bit of time each day, even on vacation, to record and reflect, create and celebrate. It feels pretty special.

For not creating such diligent packages for ExOr, I apologize and grant myself grace.

To balance it all can be overwhelming, so I focus and be precise and release whatever is left.

Cheers to serenity.

What do you have to spare to make space for yourself. How do you manage the sensations that come when you can’t do it all? When does it become more than its worth?

Share your extraordinary story today @extheornow

And if this introspection becomes uncomfortable, please Reach Out – Mental Health Matters.

By week 4, we were deep into summer and several days into our Colorado adventure.

Being at the Overton House on the River is always a place of deep energy and rumination. I feel most at home and also so aware of all that is lost.

Needless to say, it required many pauses on family and history, mother earth and inner work. I hope the prompts it stimulated were as beneficial to you as they were for me.

I would be most grateful if you would share your extraordinary story today @extheornow

And if this introspection becomes uncomfortable, please Reach Out – Mental Health Matters.

Somehow this final week has come and almost finished before I even realized it was here.

There is a part that is grateful because I felt this pressure to present my practice thoughtfully and thoroughly. There is another that worries without this accountability, I will let the commitment to relentless self care slip.

So this week, as I conclude, rather unexpectedly, I will focus on what I’ve created and considered, I will celebrate these stories being captured, and I will honor this challenge by establishing a habit of pausing and practicing.

How is your

I would be most grateful if you would share your extraordinary story today @extheornow

And if this introspection becomes uncomfortable, please Reach Out – Mental Health Matters.