Cultivating Your Inner Spring - The Garden of Your Soul

Ciao from Firenze! Spring has officially arrived here! I hope wherever you are the sun has found its way to you, too!

The blossoming flowers, the sound of birds greeting the morning sun, the smell of fresh earth as the grass replaces snow brings a lovely feeling of aliveness and renewal! As we transition into this new season, we are also invited to cultivate our own inner-blossoming.

Many people start their “spring clean up” by tidying accumulated clutter or digging out garden supplies. While this is beneficial, I believe spring has so much more to offer when we shift our energy towards cultivating an inner-spring clean up. Tending to our mind and heart like a garden allows us to blossom too, just like the flowers. Although I am not exactly known for my “green thumb” (ask any of my friends - I have been known to overwater my succulents!), luckily this gardening process doesn’t require any such skill. Phew! So, with that being said, below are the “gardening tools” you’ll need to plant the seeds of your own inner-garden. Are you ready to flourish?

There are 3 steps to the process:

1. Planting the seeds you want to grow (i.e. self-compassion, self-acceptance, self-trust)
2. Removing the weeds that are standing in the way (i.e. self-judgment, self-abandonment, self-doubt)
3. Tending the soil by nourishing your seeds (redirecting negativity with a truth statement).

Let’s get started!

1. Planting seeds.
The beautiful part is that you already have the seeds of everything you’d like to cultivate inside of you: kindness, joy, peace, serenity, compassion, love. Yet, sometimes these things get buried beneath our self-doubt, worry, or feelings of unworthiness. But you are the gardener of your own life; you can choose what you grow! These seeds merely need your attention, care and nurturing. So let’s get started on choosing what you want to nurture and grow. Below is a short exercise to help you choose your seeds:

Planting Seeds Meditation
Place one hand on your belly, another hand on your heart
Close your eyes
Inhale through your nose, and exhale through your mouth letting out a sigh.
As you exhale relax your shoulders and jaw.
Repeat 2-3 times and then ask yourself: what would I like to cultivate within myself? What needs tending inside?
When you soften and release your body, your heart will have space to speak up and it will guide you.
The answers are always inside.
Take a few moments for your answers to rise to your awareness.
These are your seeds.

Write down the seeds you’d like to cultivate, for example:
1. Self-compassion
2. Self-acceptance
3. Self-trust

Keep this list nearby; we will refer back to it soon!

2. Removing weeds.
Ok, now it is time to do some weeding. Your weeds are anything that prevent your seeds from blossoming. If the weeds start to overgrow, there is no room for the beautiful flowers to flourish in all their color and brightness. So what does this look like as it pertains to our own inner-garden? Perhaps you notice that you speak unkindly to yourself throughout the day; the weed of self-judgment is likely getting in the way of the seed of self-compassion. So in this step, you will identify what those weeds are for you so you can start removing the things that are no longing serving you. Your garden will reflect what you water—your seeds or your weeds.

Ask yourself: what weeds are growing in my garden? Are my thoughts and words kind to myself and others? Am I patient with myself and others? Are there negative beliefs I have about myself that I need to let go of? Write these down.

The weeds to remove might look like:
1. Self-judgment
2. Perfectionism
3. Self-doubt

The beautiful part is that, when we tend to the seeds within and remove the weeds, we naturally start to extend that same kindness, goodness, and compassion to all of those around us. In this way, each one of us has so much beauty to offer the world. Now let’s get into the final step to make sure our garden is well-nourished. (PS the good news is there’s no such thing as over-watering your seeds—unlike my succulents). Let’s start tending the soil!

3. Tending the soil.
In order for our seeds to take root and prosper, we must tend to the soil. We will do this with a truth statement. This will become your rebuttal anytime you notice that your thoughts, energy, or behaviors are watering the weeds. Think of this step as watering your seeds with kindness and love.

Everyone’s truth statement will be different. Choose one that resonates with you, one that you actually believe. It has to feel true for you in order for it to be helpful. This mantra strengthens what your seed needs in order to grow, while at the same time weakens the weed that is not serving the garden.

So let’s choose your truth statement! Refer back to one of the seeds you want to cultivate. Now choose a phrase that will help nourish that seed. For example, if your seed is self-compassion, your statement might be something like:

I am worthy of compassion and love. Inhale compassion, exhale judgment.

Or, if you choose the seed of self-acceptance, perhaps your statement could be:

I do not need to be perfect. I am lovable as I am. Inhale acceptance, exhale perfection.

Choose a statement that is true for you, and use it with your breath as shown in the examples above. This not only helps nourish your mind with truth, but also allows you to experience this practice in a felt sense through your breath—plants need oxygen too!

Now you have all of the “gardening tools” you need and you are well on your way to cultivating your own beautiful inner-spring Let’s put everything together in an easy format for your daily practice so that it is both simple and sustainable.

Daily 5 Minute Practice to Cultivating Your Inner Garden

Step 1:
Start each morning with the “Planting Seeds Meditation” to identify which seed you want to tend to that day. After choosing your seed, identify your weed. Next, create your truth statement and repeat it 3 times. This will start your day off in a way that mindfully nourishes the beautiful seeds within you!

Step 2:
Write your seed + weed + truth statement on a sticky note and place it in a few different locations that you’ll see throughout the day: your purse, car, bathroom, office, etc.

For example, your sticky note might look like:
Seed: Self-compassion
Weed: Self-judgment
Truth statement: I am worthy of compassion and love. Inhale compassion, exhale judgment.

Step 3:
Set designated times throughout your day as a checkpoint to bring awareness to your thoughts and notice what you’re watering. You can use an alarm to go off at certain times in the day, too. Use this as a reminder to re-state your truth statement. For example, before lunch, another in the afternoon, and again in the evening before you have dinner.

Remember, all of the seeds you are cultivating are already within you. You are merely tending the soil, and giving each one what it needs to blossom beautifully.

May you cultivate the seeds of love and compassion.
May you tend to the goodness inside you.
May you nourish your soil with kindness.
And may your own inner-garden flourish with the beauty that is you.

Buona Primavera - Happy Spring!

Ciao, Firenze!

Well, well, well, another life update!
You read it right! I have officially returned to my beautiful italia with a 6 month student visa. This time I will be studying in the iconic Firenze—Home of il Duomo, Ponte Vecchio, The Statue of David—and now mine, too? It’s incredible to think just how much my life has changed from two weeks ago!

As I write this I’m sitting in the garden just outside my apartment listening to the birds chirp, welcoming the arrival of spring. Each morning begins here. The day gently greets me with cool, fresh air as I breathe deeply. Feet on the earth, birds in the trees, air in my lungs. The cloudy skies of New York have been replaced by the warmth of the Tuscan sun kissing my skin.

My daily interactions are filled with the charm and friendliness of the Italian people and the culture. Perhaps my greatest feat is that I, too, have been mistaken by the Italians themselves as being a native! Until I open my mouth…LOL. Apparently my pronunciation—or perhaps my American accent—is a dead give away. Not to mention a few misspoken words. Apparently there’s more than one word for “bag” in Italian, so just as I thought I could confidently predict what the cashier would offer me at the counter—"una busta”—I learned there’s yet a different word for the same thing: un sacchetto. Oops. And also while we’re at it. In case you’re wondering where on earth the eggs are, I’ll save you ten minutes of time going back and forth around the milk and cheese: they are NOT in the refrigerated section! Quite often eggs can be found in the aisle with coffee or almond milk, sometimes near cereals and granola. Honestly, classic Italian style—each grocery store places them in different sections, just not in the refrigerated area. Take it from me, the americana, and I’ll save you time, confusion, and embarrassment!

My strolls along the streets have led me to stands filled with fresh fruits and vegetables…the vibrant colors look like candy from the earth (and, might I add…for a fraction of the price that I’m used to). My favorite finds have been strawberries, Sicilian oranges, avocado, and obviously the pomodori—NOTHING beats an Italian tomato.

My usual afternoon snack of yogurt was replaced by my favorite chocolate gelato. The creaminess, the richness, the depth of flavor… it’s not an exaggeration to say that each savored bite really is life-changing. No wonder Italians are known for enjoying the simple things…who wouldn’t when you’re amongst some of the world’s best food and scenery! Just yesterday I ate my lunch along the Arno River on a ledge near Ponte Vecchio as I watched people stroll by: students, locals, visitors alike. Some of the world’s greatest historical landmarks have become a part of my…daily norm?

Since I was a little girl, I carried an innate pride for my Italian heritage—just ask any of my friends! It was as instinctive to me as it is to eat. Perhaps it was the Italian charm of my dad—he had an unforgettable twinkle in his eyes—or his grand gestures when he spoke passionately or perhaps the mere fact that my beloved italia always felt like the place I belonged, even before ever visiting. As I sit here in gratitude and reflection, I still can’t believe it I get to call this place my home. At the same time, I couldn’t imagine anything different. Life just fits me here, like a glove.

And while I share my most recent update and the pursuit of my dreams, I remind myself daily that I did not, and could not, do this on my own. For this, I am humbly grateful. And I see it as a responsibility, too. I hope as I share my experiences, you not only get a taste of la dolce vita, but also discover your own inner awakening to answer the call of your dreams. Yes, your dreams are your own inner truth, beckoning you. Following that spark—that’s where the magic happens. This place of true aliveness is the life we were meant to live.

May you have the courage to dream big. Then dream bigger.
May you have the courage to believe in yourself. Then follow your heart.
May you have the courage to discover your inner truth. And then live it.
And may you always remember the magic is, and always has been, in you.

Our dreams make the world a better place.

the sacred in-between

Recently I’ve become increasingly aware of the oh-so-familiar feeling of inner-urgency.
The fear that there isn’t enough time.
Time feels so pressing.
It seems everything must be completed all at once.
There’s a sense of rush that washes over me as I wake each morning:

Get up
Do morning routine
Start with daily tasks

While I am deeply committed to living a mindful life
And embodying a state of being is truly a value
The condition of our minds can often act as a counter-energy to living peacefully
Despite our best intentions

Sometimes my own mindfulness practice can feel like effort
A practice to fulfill some desire within for peace and purpose
Giving sacred awareness to daily living is beautiful, isn’t it?
But the ego likes to attach outcome to this, once again
Despite our best intentions

This is ok.
This is not wrong.
This is part of the human condition

Like the clear reflection on a still pond, our mindfulness can act as a mirror.
Life becomes clearer.
We are invited to practice the beautiful art of living from our souls and not from the mental chatter.

For this reason, I believe the sweet sister to stillness is woven in the blessed in-between
Hidden in the transitional moments of our life.

The moment when we wake up before putting our feet on the floor for the first time each morning.

The moment of pause between each bite.

The moment just before we wash the soap off our hands to stop and smell the aroma - no matter how many times we’ve smelled the same fragrance.

The moment we realize that one pump of shampoo is sufficient, and we do not need more

The mindful, breath-focused transition between each yoga posture.

The subtle stillness that occurs between each inhale and exhale.

The slow transition between our seated meditation and moving forward to the next task.

The grateful pause when greeting a loved one with a hug just before letting go.

The in-between of walking to the car and driving or exiting the car and arriving.

In fact, these blessed in-between moments are about fully arriving in each moment.

Because this moment - each moment - is our life. And that is worth honoring deeply with our actions, and with our way of living.

The sunset is a beautiful reminder of this blessed in-between.
The final moments of daylight as fire-orange emanates one last time before surrendering to the evening sky

Flowing through life in this way, in the sacred in-betweens, is the antidote to that inner-urgency. This moment will pass whether we rush through it or not…and we will never relive the same moment twice. So why not live from that place of awareness, where inner-tranquility takes root?

These are the practices I continue to cultivate and I hope this awakens in you the same offering to live from inner-tranquility, rather than inner-urgency.
Because these very moments - the sacred in-between - are the gateway to a life that is fully lived.

May you enjoy the swirl of steam rising from a freshly poured cup of tea before taking your first sip.
May you seek out the sunset, and the wisdom of her in-betweens.
May you take moments of pause throughout your day to feel the rhythm of your soul - your breath.
May you look up to the stars each night before falling asleep to honor that this day was special, and a once in a life time.
May you live as though each moment matters, because it does.

Boosting Joy the Italian Way (and a life update!)

Well, well, well…it has been SO LONG since I’ve had the time to sit and be present here with my lap top and my thoughts to share reflections and updates! So many things have happened. Let me just take a metaphorical remote control, press fast forward, and catch you up to speed:

Because of my 90 day visa, my life in Italy had an expiration date which meant I had to leave at the end of November. This was a very hard reality for me to accept. As the end of November approached, the weight of leaving became heavier and heavier. After all, who would ever want to leave Italy!? I’d truly found my stride in Rome. My life had changed in so many exciting ways and my heart had never been fuller.

Here’s a snapshot of some of the most meaningful takeaways: the amazing people I met inspired me remarkably and learning about the different cultures and backgrounds expanded my view of life, beyond my own little world on this side of the ocean. We shared meaningful and laughter-filled conversations over 4 hour dinners, savoring each bite of pasta and tiramisu, and I learned a newfound appreciation for red wine (I’d never liked wine before…but shhh, don’t tell the Italians!). A “casual” night out was spent with friends talking outside the colosseum, which was utterly mesmerizing at night. I described it as “la candela di Roma” - Rome’s candle! And of course, learning the language and doing my best to practice and implement my learnings in “real time” as I went about daily life was both invigorating and humbling: from being greeted by the locals, to befriending the workers at the grocery store, to asking questions like “where is the bathroom” and realizing I could never remember the difference between left and right (a sinestra means to the left and a destra means to the right, in case you needed to know). These moments became daily sparks of joy for me. But most of all…I learned what it meant to fall in love with my life. This dream I had my eyes and heart set on was a new way of being that was life-changing, soul-enriching, and heart-filling.

Once my 90 day visa expired, I came back home, which, if I can be honest, felt like emotional whiplash: transitions and change are hard. One day I was living the reality of long-awaited dreams coming true and thriving and life being full of so many new experiences to being back home which felt a little bit like falling down from a hot air balloon. Thud. Although my life in Italy didn’t erase real life challenges, coming home was a drastic shift.

While I haven’t written about it publicly, my family had a recent loss in the family while I was away in Rome. Life altering events are never easy to process, but that, in addition to navigating some current health challenges and a recent mental health diagnosis, made coming back home and this holiday season even more challenging.
A first Christmas after losing a loved one has a prominent heaviness. There’s no avoiding the reality of the grief, sorrow, and ache. And those things aren’t meant to be avoided. Grief is sacred. In fact, the full spectrum of being human is sacred and I believe that is in part because life’s not always easy. The hard parts seem to contribute to life’s poignancy. I continue to learn that a meaningful life isn’t immune to trial and adversity. If we allow it to, suffering has a way of softening us, awakening deeper depths, and expanding our capacity to feel, understand, love and truly see others—even when we don’t fully understand our own suffering. (Note: I also believe joy has a way of transforming us too! See below for my strategies!).

While 2025 is on the horizon, I continue to reflect back on everything 2024 brought: immense and unforeseen hardship; diving deep into the trenches of a personal health scare and diagnosis; navigating heartbreak; losing a parent…to discovering more about myself and the deepest sense of belonging I’ve ever known; to learning the importance of surrender, the fragility of life, the importance of connection; to practicing the art of slowing down and experiencing true contentment; to expanding my capacity to feel it all. The highs and lows and everything in between! 2024 taught me so much and I am filled with gratitude for that.

While there are many other things I hope to share soon, I would like to finish with a few strategies I’ve started to implement that I’ve found helpful, especially on days that are more challenging or when I need the reminder of the true beauty and sweetness of life that is always available to me. These practices — inspired by the Italian way of life — have inspired me to take deeper root in a life that is more gentle, joyful, and richly meaningful.

Living the Italian way according to these 3 life philosophies:

La Vita E’ Bella:

This translates as: life is beautiful. Remembering this truth has helped me to focus on what’s truly meaningful in life. This has led me to a deeper appreciation for the importance of relationships, connection, and joy.
Ask yourself: What makes life beautiful to me? What reminds me of the beauty of life? Some examples for me include:
Watching a sunset
Writing a letter to a friend or loved one
Meeting up with a friend to walk in nature
Doing something spontaneous (either alone or with a loved one!)

La Dolce Vita:
You may already know this one! Ahh, the sweet life. This tradition reminds me to be more child-like. Why not get excited about a little treat after lunch? Or setting aside time to paint or partake in something that feels playful!?
Ask yourself: What makes life oh-so-sweet to me?
Some examples:
Un caffe con un cornetto (espresso and croissant) is classico in Italy! (Personally I enjoy a piece of chocolate. Do what feels sweet to you!)
Baking your favorite cookies and eating it mindfully while looking out the window
Trying a new restaurant or a new recipe
Eating your favorite childhood snack

Il Dolce Far Niente:
This translates as the sweetness of doing nothing. This goes against pretty much everything about American culture: REST! Prioritizing restoration has only ever made my life better and better.
Ask yourself: What does rest look like for me?
Some examples:
Physical rest: Prioritizing sleep is a great place to start.
Mind rest: a creative project or a social media fast
Heart rest: reconnecting with a hobby, watching a favorite childhood movie, making a vision board
Soul rest: a daily ritual of journaling, prayer, yoga, meditation, lying under a tree, grounding in nature

I hope you find these little ideas helpful in your own life, as they’ve become a way to live more intentionally for me. I like to take a little inventory of myself daily and ask myself: which of these life philosophies will be most supportive for me today? Trust your instincts—you really can’t go wrong with any of these! And even though being human can be hard, I want to remind you:

Dreams are possible.
Healing happens in the present moment.
Being is more important than doing.
Life is a wonder.

Ci vediamo presto - We will see each other soon!
And until then - buon anno - happy new year!

With love and serenity,

Colleen

Ciao from Roma! (Espresso meditation)

I open the cupboard. The smell of coffee immediately reaches my nostrils. I grab the bag of coffee grounds. The aroma is rich and indulgent.
I fill the bottom chamber of my moka pot with water, careful not to overfill. Just enough.
With my small little espresso spoon, I fill the filter basket with coffee grounds, just over the brim to ensure the flavor is strong and all-consuming. Just how I like it.
I screw the top and bottom chambers, putting it all together like a puzzle.
Click, click, click.
The stove flickers.
Flame.
I carefully place my moka pot in the center.
I don’t walk away. I stand there. I feel my feet on the ground. I feel the excitement and joy surge as I imagine the taste of my Italian espresso just minutes away from reaching my lips.
Every morning is the first espresso of my life.
I wait to hear the sound of coffee bubbling out of the funnel.
I lift the lid just in case it has already started cascading out without my noticing. Not yet. I close it shut again.
Then the moment comes. I hear the coffee bubble. I let it rise almost to the top, then turn off the heat. I wait just another moment to let it settle.
Pot in hand, I pour the steaming goodness into my ceramic tazzina.
I step outside to my balcony overlooking the Italian terrace.
The cool air greets my skin with freshness, awakening my energy and my senses. Each breath filling my lungs with the precious gift of another morning.
Small sip. Each one savored.
I feel a deep sense of solitude and connectedness all at once as I listen to the sound of Rome waking up.
This, to me, is living deeply.
And once again, I learn:
Life, truly, is meditation.

The Heartbeat of Life: A Morning Reflection

Before the day begins.
Morning stillness.
A quiet moment.
Hazy sky.
Sounds of motors swoosh in the distance.
Rain drips off the trees.
Pitter patter.
The weight of the mug
In my hand
Swirling steam rises.
Warm tea.
Trickling down my belly.
Earl gray.
Silence.
Breath.
Peace.

In these moments.
Life is simply beating.

The simplicity becomes precious
The ordinary reveals itself to be perfectly enough.
The sun shines everyday.
Yet that doesn’t lesson its blessing.
In fact, it multiplies the gift.
Because every day
No matter what
Even in the rain
The sun remains the same.
She still rises.

A reminder
The ordinary things that happen everyday aren’t ordinary after all.
The heartbeat of life.

Our breath, every feeling, each smile
Our heartbeat, every tear, each sunrise
Our life, every day, each moment
Are the sacred things that sustain us…
And give us life.
And that is nothing short of extraordinary.
Perfectly enough.

27 things.

Below are 27 reflections in honor of 27 trips around the sun! I hope these inspire you to live with more intentionality and mindfulness as they have for me!

1. Prioritize slowing down. Honor the rhythm of your soul.

2. Notice the “moments of joy” woven throughout each day. Simplicity is joy!

3. Step into the unknown. Take the leap. Live boldly.

4. Healing is a choice. It begins by listening to your body.

5. Choose vulnerability over fear. Allow yourself to be seen.

6. Cultivate and savor “dolce moments.” Froth the milk in your coffee. Use loose leaf tea. Quality. La dolce vita.

7. Follow your inner voice. Always.

8. Know your core values. Re-evaluate them often. Don’t be afraid to let them shift throughout different seasons and being open to new ways of thinking.

9. Speak the truth. Even if your voice shakes.

10. Lie under a tree. It can give you a new, refreshing lens to see through.

11. Listen to your favorite song everyday.

12. Notice where your feet are. Be fully there.

13. Be a student to the wisdom of nature. What is she revealing to you today?

14. Eat your favorite foods. Choose quality. Savor each bite!

15. Trust the unfolding and unraveling of life (I know it’s hard!). You will discover what is truly meant for you: unexpected opportunities and beautiful destinations.

16. Let go of structure and routine every once in awhile. Flexibility of mind creates new rhtymns.

17. Seek out as many local cafes as possible. Befriend the barista!

18. Remind yourself: you are not your thoughts and you are not defined by your struggles. Your strength and resilience are forged in these depths.

19. Embrace ease. Inhale deeply, exhale slowly. This creates space to feel.

20. Write down your dreams. Honor their importance. Believe in your ability to make them happen.

21. Soften and surrender. Tenderness is strength.

22. Let go of striving. Know your tendencies that lead to strain. Be intentional about where you spend your time and what you put your energy towards.

23. Prioritize stillness everyday. Reflect inward. Be intentional with your time and energy.

24. Cultivate your creativity.

25. Pay attention to when you feel your freest. Follow it. This is where the magic happens!.

26. Celebrate your strengths and be compassionate toward your limitations. Self acceptance creates inner peace.

27. Move to Italy ;)

The Wisdom of Simplicity: an invitation to slow down

The soul often knows where it needs to go in order to restore. I recently had the opportunity to go to the countryside (la campagna) in Italy. I felt pulled to la campagna not only to experience more authentic interactions with the locals, but also because its been a really challenging life season for me.

The picture above was captured in one of the small villages of Umbria called Orvieto. Whilst I saw the most epic mountains and dramatic beauty throughout the trip, it was the simplicity and peacefulness of Orvieto that captured my heart the most. It evoked a gentle hush of my mind and spirit as the nature awakened my senses.

In Umbria, the air envelops you. The gentle breeze breathes you in. There was something humbling, yet so deeply moving, about the tranquility of this place. From the vast spaciousness of the wide open fields—with the contrast of the many hues of green painted in the hills and trees and mountains—to the sound of birds chirping in the silence and soaring freely in the sky. The simplicity of the countryside reminded me that the only way to live deeply is by slowing down.

Oftentimes we let these experiences pass us by; in fact, it’s easy to do so. But when we take a moment to admire the beauty around us, we are also invited to draw our attention inward, to observe from that place of deep inner presence. Nature touches on this abiding stillness within each one of us and in these sacred moments life becomes less overwhelming, and it’s replaced with the simplicity of what is truly important. This moment. This breath. There is nothing more important to be doing than to admire the view and let it all sink in. To breathe in the stillness. Truly, this is the remedy for the soul: it revives the spirit, refreshes the heart, and settles the mind.

Whilst escaping to the countryside cannot resolve the challenges I’m currently working through, it reminds me that, when I become still, I connect with the part of me that can overcome any challenge. That deep inner presence is indomitable. Nature teaches us that equilibrium is a balance of both storms and stillness. Isn’t that the same for us? We have the full spectrum of the human experience: both the peaks and valleys. We can take moments of reprieve by visiting dear Mother Nature and she will always whisper her wisdom to us if we but let her. As the wind gently caressed my skin on that hilltop, I heard her whisper: Everything will be ok. She continues to remind me that taking a deep breath and slowing down will always revive new strength and healing even if it doesn’t take away all of the pain. It is only by slowing down, and embracing simplicity, that are we able to experience peace. It reminds me of the quote by Lao Tzu:

”Nature does not hurry, yet everything is accomplished.”

In addition to the breathtaking views, the richness of Italian culture in the humble hills also inspired me. Their simple approach to life reaffirmed: there’s another way to live that’s not frantically rushed and robotic. Here are a few take aways I learned throughout the trip:

1.Take time for each person:
There was not one interaction where a storekeeper didn’t stop what they were doing to engage with the people around them. Merely walking by a salumi shop I’d be greeted on the streets with a friendly voice: “Want to try some salumi?” they’d offer. Umbria in particular is known for their meat. Every time I went into one of the shops, they wouldn’t just offer me a taste handing me a fresh slice of salumi, they wanted to give it to me. Their resources were their offering, and they were delighted to be generous with it. The locals were never too busy to pass us by. They always engaged with me like it was the most important thing to be doing. They value each interaction and they make sure that you know it. It seems so innate for them, but as an American, it stood out to me.

The takeaway: No matter what you’re doing, stop and take time for each person. Even if it’s the short correspondence with the cashier at the grocery store. Everyone deserves to be acknowledged and each interaction is an opportunity to celebrate one another, just like the Italians do.

2. Take pride in what you do.
Gian Luco, one of the locals I met, owned a shop that sold “prodotti tipici di l’italia” (typical Italian products) made me a sandwich with the best cheese I’ve ever tasted. His business went back 5 generations. He not only loved what he did, but he was proud of the history behind it all and the connection it gave him to the generations that came before. Everything the Italians do is about quality, tradition, and being generous with one’s resources.

Takeaway: Take pride in what you do. Put your heart into your work and put a smile on your face while you do it!

3. Plan in pause throughout the day.
I can attest that every single stereotype I’ve heard regarding Italians seems to be true! I swear their entire life is a party.
They do, indeed, start their morning standing at il bar (their equivalent to a cafe in the US) to enjoy an espresso, most often mingling with those around them. This is their first ritual for joy and it starts first thing in the morning. What a great way to start the day. Oh, I shouldn’t forget the buttery pastry-perfection, their cornetto, that often goes alongside their caffeine kick. Very different from an American standard of health, but if you look at the data, the Italians are much healthier than the average American!
Pause part two: Midday, many restaurants close for hours in order to rejuvenate and prepare their own homemade lunch. Can you imagine not having to count down the hours to your workday because there is already a set time of reprieve woven throughout each day? In addition to the pasta and wine, I think the Italians are on to something! Side note: I swear if there were more than 3 designated meal times, the Italians would, indeed, eat pasta at each one of them (I’m not complaining!).
The last moment of pause is how intentional their dinner ritual (it’s serious business): pasta cooked to perfection, fresh, seasonal and delicious produce, often times a little bit of meat, and of course, il vino. While I consumed enough carbs daily to fuel a marathon, I found each meal to be far more satiating than the ones I rush through back home. I didn’t finish each meal wanting more. The quality of the food, the savoring of each dish coming out one at a time, and the sips of wine between bites, naturally allows one to eat slower. This reinforces truly paying attention to what is in front of you and it feels deeply nourishing for both the mind and body: yet another built in pause.

Take away: Weave in moments of pause throughout each day. Bonus points: start each morning with something that brings joy! Create meals with intention and eat them to savor and satiate. Food isn’t just fuel; it’s a form of meditation, a shared experience with others, an opportunity for gratitude and connection. Honor your meals rather than treating them as a means to an end. You’ll be happier and healthier for it!

I hope these reflections inspire you to cherish the wisdom of simplicity, like they did for me. I hope you take the opportunity to stop, slow down, and admire a beautiful panoramic view. Or perhaps even just a budding flower along the side walk. Your life is worth slowing down for in order to truly live. A reminder to honor each breath as the gift it is. To take moments of pause and to remember that you are only one good plate of pasta away from feeling a little bit better.

Serenity and love,

Colleen

I am the seed: a gentle reminder from spring

Dear Spring,

You have so many things to teach me and I will always be a student to your wisdom. Your gentle simplicity and quiet majesty take my breath away. A message that both hope and growth come from being buried and taking root. A reminder of trust and the courage to keep faith, even when the light is hidden beneath the soil.

To the birdsong - every morning you awaken the world with the sweet melody of spring. Your song fills the air with joy and celebration; harmony and hope.

To the air - fresh and mild, you fill my lungs with earth’s sweet fragrance. Freshness anew in every breath. A reminder to breathe in rhythm with the breath of the wind.

To the blossoming trees and color filled flowers - barren, now blossomed. The reminder that all things blossom in harmony with the season. Even the dullness of barren branches transform to beauty and color. So, too, will my spirit and heart.

To the sun - shyly peaking from behind the clouds. I see you. Your light provides energy and strength, even to the smallest bud taking root. Through rain and clouds, your light prevails even if covered behind the gray - you were always there.

To the rain - your soothing cadence as you gently kiss the earth invite new rhythms in me. An inner quietude. A reminder that growth comes through all conditions and surrendering to each allows all to grow and prosper. To every seed buried underneath, you provide nourishment. No seed is forgotten. Filling the rivers and oceans, earth and soil. Every raindrop, one by one, has great impact.

To the soil - a sacred sanctuary for every seed. A safe place where each one gains the nutrients necessary to grow in its own unique beauty, color, and strength. The magic of the unknown. What will this seed become? Perhaps the soil and darkness feels lonely and scary at times, but this is the home from which all blossom. The home of resilience, courage, and the faith of what is to come. Without the soil, we cannot grow.

Dear Nature -

Thank you for your wisdom.
The wisdom that each element is a necessary contribution for growth to take place. That surrendering to, and harmonizing with the seasons is what brings all beauty to fruition. We need both the soil and solitude, the sun and the rain.

Nature teaches us that often times growth means slowing down and retreating into the soil. For it is in the sacred solitude that each one takes root. To let the rain nourish us knowing the light of the sun will always come back — for she never left to begin with. A reminder that even when we cannot see the sun hidden behind the clouds, or we feel hidden neath the soil, we learn to trust and hope along the way.

For truly, the soil allows us to emerge bravely, beautifully, with resilience and grace.

I am the seed.
And you are too.
Taking root to blossom.

Ask yourself:
In what area(s) of your life do you feel you are taking root?
In what area(s) do you feel things are coming to fruition?

Serenity and Love,

Colleen

Published on Learning Mind!

Hi all! I wanted to share a post of mine that was published on the Learning Mind! It’s always a honor to collaborate with them. This article is about handling challenging emotions with mindfulness and care. Check it out!

Click here!

Sneak peek:

Feelings are a part of the human experience. They’re not something to fix like a broken dishwasher or analyze like a math equation. They’re to be held with curiosity and compassion.

Feelings come as visitors and although some feelings are more pleasant than others, it is important not to push away the harder ones in life. Doesn’t the sweet blossom of spring need a little rain to grow?