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Colleen Bartlett

Words For The Soul
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Sunflowers in Siena + 3 Mindful Moments

Colleen Bartlett April 22, 2025

Ciao from Firenze! Can you believe it’s already the fourth week of April!? I hope wherever you are spring has sent you warm sunshine and flourishing flowers!

This week I wanted to share a short reflection. I am currently in the process of writing a more involved article which will take a bit more time, but I wanted to pop in and say a quick hello with a little life update and some food for thought to take with you this week!

Let’s get into it!

This past weekend was Easter—La Pasqua. I spent the morning at a beautiful procession at il Duomo with a dear friend, followed by a delicious lunch overlooking Ponte Vecchio and of course…gelato! By the way, my new favorite combination: dark chocolate and espresso. MOUTH WATERING!!! (Sorry, for my US folks, not trying to make you jealous).

Here in Italy, the Monday after easter is also recognized as a holiday—because..why not? It’s called “Pasquetta” or little easter. Pasquetta is about togetherness with friends and family spent out in nature, picnicking, barbecueing, and welcoming the arrival of spring. Basically, it’s just another excuse to continue to enjoy la bella vita. Because I didn’t have school for this holiday—and admittedly, I forgot all of my friends in the US went right back to work—I decided to take a day trip to Siena.

Siena has a very different energy than Firenze which was a nice change of pace for me. I loved the rustic atmosphere. The streets are quaint and it has a very “homey” feeling (other than the fact that when you turn random corners you may come across an ornate Duomo or lively Piazzas. That’s beside the point).

There’s an effortless beauty and simplicity about Tuscan culture—stunning overlooks, sunflower decor, Chianti wine. Siena felt authentic, traditional, full of quality products… and of course the warm, welcoming feeling that Italians are known for. Like a hug for the soul!

This trip reminded me just how important it is to change up routine from time to time and pursue new experiences. It brings adventure and excitement and new connections with people I wouldn’t otherwise meet. This is applicable no matter where you live — trying out a new restaurant or park or reaching out to an “acquaintance” to get to know them better. New experiences expand our life. I learn this more and more everyday.

That said, I’ve also been pursuing some other professional goals and new certifications. I have some exciting plans for what I hope to do with my website here. Which…might include a…newsletter!? That’s the goal.

The more I continue to learn yogic philosophy, the healing wisdom of nervous system regulation, and different mindfulness practices (foreshadowing: stay tuned for the next post!!!), the more I realize just how important it is to share this knowledge with others. It’s just too life-changing to keep to myself!

That said, let’s get into today’s quick reflection!

Lately I’ve been focusing my energy on my daily intentions and habits. I’d call it an inward inventory and I’ve found it really fosters more self-awareness around the habits and behaviors that feed me and the ones that don’t nourish my inner-light.

Below are 3 different practices that will take less than 7 minutes daily. In honor of spring, this will continue the process of “spring cleaning” — which, to me, are habits that ignite radiance and energy (more on that in this article: Cultivating Inner Spring: The Garden of Your Soul).

The first 2 practices are intended to be done in the morning.

Practice #1: Breath of Joy
This practice is playful and energizes the body. Read through the directions and then try it yourself! I recommend doing it in the morning or whenever you need a mood or energy boost.

Come to a standing position with your feet hip width apart
On an inhale, reach your arms up to the sky
As you exhale, bend your knees slightly and lower your chest to your thighs, simultaneously swinging your arms behind you
As you inhale, bend your knees a little bit more into a mini squat (chair pose) and reach your arms back up
As you exhale, keep your arms up and lower your squat another inch or so
On your next inhale, repeat the sequence, starting with straightening your legs and extending energy through your arms and fingers, like you’re ready to launch!
Repeat 3 to 5 cycles, each time building more energy: think expansion

This is my personal variation of breath of joy because I find it to be a bit more dynamic and playful. If you’d like a slightly different variation, I’ll link another option too. As you might notice, this video does not include squats. (I guess there’s always a part of me that will be a trainer at heart!): Breath of Joy.

Practice #2: Morning Inventory
Healing happens when self-compassion meets self-awareness.

Take a few moments to write out how you’re feeling: mood, energy, and any thoughts or stressors on your mind. This practice helps to compassionately bring thought patterns that might not be so helpful to your awareness, and then releases them out of your brain and body and on to paper.

Today I’m feeling…* (see note below)
My energy is…* (see note below)
Right now what’s on my mind…

From here, place your hands on your heart. Take a few breaths, and ask yourself: what do I need today to support my well-being? Let your heart speak and guide the way.

From this place of awareness, choose one thing you can do today to honor that need. For me this often means sacred rest practices like Yoga Nidra in the afternoon; or taking more time to journal and reflect. Listen to what you need.

*Feeling index:
Be specific. Below is an index of feelings that can help pinpoint different emotions:

Joyful: content, inspired, excited, cheerful, enchanted, grateful
Sad: disappointed, disheartened, empty, numb
Love: accepting, calm, centered, open
Fear: worried, triggered, paralyzed by thoughts
Shame: inadequate, self-conscious, regretful, unworthy
Anger: agitated, annoyed, envious
Stressed: burnt out, depleted, overwhelmed
Alive: vibrant, whole, free, aligned

*Energy index:
Be descriptive. Your energy is more than just physical. It’s mental, emotional and spiritual as well. Below is a word index to help:
Achy, buzzy, blocked, constricted, tense, trapped, tingling, scattered,
Flowing, light, radiating, spacious, alive, awake, expanded, tender

Practice 3: Sunday Stillness
This practice is about boosting the feel good moments each week. Choose one day per week to do this practice.

Ask yourself the following 2 questions:

What felt good this week? How can I prioritize recreating those moments this upcoming week?
(This inventory can range from the people you connected with, how you spent your time, the foods you ate, how you engaged your mind, what you read, etc.)

What were some things that didn’t feel so great? How can I minimize those things this week?
Of course there are situations and scenarios outside of our control, however we can minimize what we focus our thoughts on and we do have control over our behaviors and where we place our energy. This inventory includes anything that increased stress and anxiety, felt depleting, anything that didn’t boost your energy (food, people, thoughts, behaviors).

As someone who tends to be a bit perfectionistic…I have found liberating to focus my energy on my overall habits and how I do things, rather than every micro-moment each day. It’s better to eat Oreos with mindfulness and presence, than it is to scarf down a salad while reading the news. The things we do to nourish our nervous system will have a powerful impact on our physical, mental, and emotional well-being.

More radiance.
More aliveness.
More peace.

I hope you find these practices helpful! I’m excited to share more knowledge on the areas I’ve been focusing my professional development on with you soon!

Sending love and serenity,
Colleen

← a soft surrender Embracing Restlessness: A 5 Minute Meditation →

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