August 16, 2020

18th Covid-19 Inspired Care Correspondence - August 2020

August 16, 2020/ Valerie Hartman

Greetings Shift into Fifth Community,

This is my 18th Covid-19 Inspired Care Correspondence (and my final blast for a while). As we all continue to deal with two raging viruses, Covid-19 and Systemic Racism, I am continuing to think about YOU!

Pollyanna - The Glad Game - Curiosity/Gratitude!

"You're such a Pollyanna!" "Can you please stop being such a Pollyanna?!?!" "Seriously, do you have to be such a Pollyanna?!?!"

Sound familiar? Heard that before? I sure have. And, certainly, not meant as a compliment (especially by my children:-). And yet, if my sin was/is making a choice to stay relentlessly committed to curiosity and find something to be grateful for, then I proudly say, YES, guilty as charged.

Truth is, I really didn't know much about Pollyanna. I had heard these less than flattering statements (more like accusations/digs) many times. On some gut level, I have always known the challenge and the power of curiosity and gratitude. Especially in contrast to the toxicity and dangers of succumbing to the opposite.

What do you know about Pollyanna? As I admitted, I didn't know much. In my post divorce quest to find some viable alternative to the toxic and corrosive nature of sustained anger, victimhood and cynicism, I rediscovered Curiosity and Gratitude. Early in that quest, I stumbled upon a description of the 1913 Eleanor H. Porter classic Pollyanna within a gem of a book entitled A Simple Act Of Gratitude by John Kralik. On his own quest to find some light, Kralik shares the story of nightly reading sessions of Pollyanna with his 8 year old daughter. During such readings, he learns of the Glad Game, the only significant inheritance to Pollyanna by her idealistic missionary father who realizes his days are numbered. Pollyanna is taught a faithful devotion to curiosity and gratitude. Knowing her future with a distant disapproving aunt is likely grim and uncertain, he teaches her how to find something to feel glad about in every situation. Pollyanna learns the "Glad Game" well. And, after her father's death, it indeed becomes her lifeline. Far from being naive and absurdly wishful, with her unwavering devotion to stay curious and find even the smallest thing for which to be grateful, she becomes the very symbol of strength and courage.

Yes, Gratitude feels good. It's pleasant. So simple. But don't be fooled. It's powerful. A game changer. And it literally can help rewire the brain. (https://www.inc.com/jessica-stillman/the-amazing-way-gratitude-rewires-your-brain-for-happiness.html) There are numerous studies illuminating the power of a simple gratitude practice (daily journaling or verbally expressing gratitude on a consistent basis). It not only results in more pro-social behavior leading to enhanced cooperation and greater productivity but strengthens parts of the brain that are responsible for more positive thoughts and emotions. Here are links to 2 of the myriad of interesting articles and studies enumerating the positive impact of cultivating the emotion of gratitude and concrete examples of creating a gratitude practice:

1. https://www.entrepreneur.com/article/322419) and

2. https://positivepsychology.com/benefits-of-gratitude/

And Curiosity. Viewing life as one big classroom, with everyone and everything as potential teachers and lessons to be garnered and applied. Not as something happening TO me but rather happening FOR me to learn and grow. A powerful tool that helps keep the lens open wide, supports a sense of the possible and shifts energy from catabolic (negative) to anabolic (positive).

Perhaps you're saying good for Pollyanna, But how in the world can I stay curious and have gratitude in the time of this Pandemic. Systemic Racism. I get it. Old realities shattered in big and small ways. A new normal for all of us filled with lots more questions than answers. Unsettling. Uncertain. Scary. At times, paralyzing. Once again, the universal challenge of HOW to move forward in this new reality? Grieving. Making Peace with What Is. Healing. Looking for Lessons Learned. Loosening the Grip and ultimately, Letting Go. And yes, playing the Glad Game - aka, staying curious, cultivating gratitude and strengthening the gratitude muscle with a daily practice even for the most basic of things (waking up, blue skies, the sun, stars, air, a shower, a meal, a flower, a song, a poem, a laugh....).

Remember, change is the one constant. Pandemic. Racism. Whatever. Every second, we are changing. It's the one thing that's a sure bet. How we prepare, navigate, and handle change is at the core of how we move through life. And grow. Developing and sustaining the muscles that support positive, purposeful and productive choices, action, change and energy is the work that we continue to do together in the Shift Into Fifth community. So many of you have started and continue to do the hard work to cultivate and develop the inner tools to stay calm, centered and shift/utilize energy in productive and powerful ways. In other words, you are ready to meet the moment!!!

Self Care

And yes. Self care is ESSENTIAL. Please, stay extra vigilant about your own self-care - hydration, nutrition, sleep, exercise/movement, meditation/mindfulness/deep breathing, practicing self-compassion/kindness/gratitude, laughing/smiling, staying super curious (each day asking who are my teachers today/noting lessons learned-today's takeaways), limiting social media/tv/print exposure, actively choosing/ingesting those thoughts/stories/information that support your optimal self etc. Remember, this is a marathon...not a sprint!

Resources

Accessing Resources is key! Please remember all the weekly SIF Community Covid-19 Care Correspondences are on my blog (www.shiftintofifth.com) with an additional (growing) list of resources for all of you to use and to share with others. PLEASE SHARE! Thanks to many of you, our SIF Community is growing and so is the list of resources-Grateful!f Please note that while this is my last email blast for a while (taking time for some deep dive studying and regeneration), I will continue to write and add to this growing list of resources on my website for all of you to access and share.

This week's highlight resources feature a guided meditation, podcasts and articles that focus on both the critical value of both gratitude and curiosity as well as ways to cultivate and strengthen those essential "muscles". I've also included Dan Harris' terrific interview of world renowned meditation/mindfulness scientists/practitioners/teachers Daniel Goleman and Dr Richard Davidson reminding us all of the substantive core value of meditation/mindfulness:

1. Gratitude meditation

https://ggia.berkeley.edu/practice/gratitude_meditation

2. Harvard Business Review Article/Podcast-Power of Curiosity - https://hbr.org/podcast/2018/10/the-power-of-curiosity

3. Being Well Podcast, Episode 18:Gratitude -

https://f1b81bfd-6357-4128-992b-9150a8e6c834.s14.conves.io/well-podcast-gratitude/

4. Listen to Daniel Goleman, Dr. Richard Davidson, 'Altered Traits' from Ten Percent Happier with Dan Harris on Apple Podcasts. https://podcasts.apple.com/us/podcast/ten-percent-happier-with-dan-harris/id1087147821?i=1000468718944

And I want to remind you that I am here for YOU - to support you in any way that I can. If that means a quick call for you to rant/vent or simply to get a pep talk for you and/or members of your circles, I am here. Creating more anabolic energy for accelerated positive and purposeful change in the world is at the very core of my mission. Supporting YOU is key to that mission.

Please. Stay strong. Be Safe. Stay Healthy. Be kind.

With Gratitude and Purpose,

Valerie

PS. Humor. Yes. Even now. It's an essential tool for self care that shifts and maintains positive/anabolic energy. Thus, I'm sharing a few new pandemic inspired cartoons/memes.

PPS. And here are some additional moments of zen brought to you by continued wanderings in and around Boston and the Northeast. Staying curious. And always, grateful. Beauty and light abounds. Enjoy!

PPPS. With this 18th Covid-19 Inspired Care Correspondence, I will be pivoting away from this format to study and work on some additional offerings and writings for this wonderful Shift Into Fifth Community. Please remember, I remain just an email/phone call away to support and accelerate your positive and purposeful change for sustainable and rewarding success. And together, we will continue to create more anabolic energy for this terrific community and yes, the world.

July 28, 2020

17th Covid-19 Inspired Care Correspondence - July 2020

July 28, 2020/ Valerie Hartman

Greetings Shift Into Fifth Community,

This is my 17th Covid-19 Inspired Care Correspondence. And as we all continue to deal with two raging viruses, Covid-19 and systemic Racism, I am continuing to think about YOU!

Food for Inspiration/Resilience/Hope/Growth:

In his senior year of College, my oldest son asked me to send him one of his favorite books (he has always been a lover of books and treats his collection like a group of dear and valued friends). The book he requested? Frederick by Leo Lionni. He had rediscovered it, just like a long lost friend, and was experiencing it from a whole new vantage point, with its meaning resonating that much more deeply. That’s sort of the beauty of books, as with everything-change/evolve/tweak/adjust your aperture-perspective just a little bit and voila, just like magic, you have a whole new understanding and appreciation of seemingly the same old thing.

The book tells the story of Frederick the Field Mouse. We meet Frederick just as his other mouse friends are preparing for the long cold winter. These mice are laser focused on collecting supplies-nuts, grains, fruits-any kind of sustenance that will help them survive the long cold winter under the stone fence. As they frantically run around gathering their goods, they notice that Frederick is staring off into the sky, annoyingly not pulling his weight. When they angrily confront him, asking what in the world he is doing, he calmly replies that he is gathering colors, words and thoughts. Disgusted, the other field mice shrug, roll their eyes and return to the task of collecting and storing their food supplies. As the cold sweeps in and the mice are hunkered under the stone fence, they rapidly eat through all of their supplies. They settle into the reality that they have nothing more to get them through the rest of the long, cold winter. Suddenly, one of the field mice looks over to Frederick, and sarcastically asks, “what about your supplies Frederick?” And at that moment, Frederick stands tall and begins to recite those words, describe those colors and thoughts that he had collected to tell stories of warm sunshine, green grass covered fields and bright blue skies. As Frederick shares his "supplies", the mice feel the warmth. Smell the grass. They are literally transformed. Filled with gratitude, they cannot stop thanking Frederick for his gathered supplies. For it is those words/thoughts/colors that lift their spirits, shift their energy and feed them with hope.

And just like Frederick, I have spent this last bunch of months gathering my new supplies- collecting words, quotes, ideas and stories from books, lectures, webinars, conferences and workshops. They are my sustenance that help fuel my sense of hope, resilience and growth...especially during these surreal and unprecedented times. Now it’s my turn to share some of these with you - to help lift your spirits, shift your energy and give you inspiration and hope.

Quotes/Words:

1. "You are a light. You are the light. Never let anyone—any person or any force—dampen, dim or diminish your light. Study the path of others to make your way easier and more abundant. Lean toward the whispers of your own heart, discover the universal truth, and follow its dictates...." Congressman John Lewis

2. “Gratitude is a miracle…that shifts your perception to such an extent that it changes the world you see.” Robert Holden

3. "The happiness of your life depends on the quality of your thoughts." Marcus Aurelius

4. “In times of darkness, we need to generate more light.” Dr. Beverly Tatum

5. "The best thing one can do when it is raining is let it rain." Henry Wadworth Longfellow

5. “Self realization without action is meaningless.” Byron Katie

6. “If you know how to handle the present moment, that's about everything you can do for the future.” Thich Nhat Hanh

7. “You don’t get what you hope for, you don’t get what you wish for, you get what you believe in.” Oprah Winfrey

9. “I have no special talent; I am just exceptionally curious.” Albert Einstein

10. “Pain is a part of life, suffering is optional.” Pema Chodron discussing Budha’s teachings

11. "When you talk, you're only repeating what you already know. But if you listen, you may learn something new." Dalai Lama

12. “Lead with a hard back and a soft front.” Roshi Joan Halifax

13. “If you really want to be a rebel, practice kindness.” Sharon Salzberg

14. “If you’re searching for that one person who will change your life, look in the mirror.” Mel Robbins

15. “We can always begin again.” Sharon Salzberg/Sylvia Boorstein

16. “No one can make you feel inferior without your consent.” Eleanor Roosevelt

17. “It takes courage to grow up and become who you really are.” E.E. Cummings

18. “Pressure is a privilege.” Billie Jean King

19. “Nothing will work unless you do.” Maya Angelou

20. "Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself." Rumi

21. “You are responsible for the energy you bring into this space.” Jill Bolte Taylor

22. “Make each day your masterpiece.” George Mumford quoting Coach John Wooden

23. "I like to envision the whole world as a jigsaw puzzle...if you look at the whole picture, it is overwhelming and terrifying, but if you work on your little part of the jigsaw and know that people all over the world are working on their little bits, that's what will give you hope." Dr. Jane Goodall

24. "Instructions for living a life: Pay attention. Be astonished. Tell about it." Mary Oliver

25. "The secret of change is to focus all of your energy not on fighting the old, but on building the new." Socrates

I encourage you to create your own set of supplies (quotes/books/stories/lectures etc.) that help inspire, teach and sustain you and those in your circles. And then update/edit it from time to time. Remember, change is the one constant. Pandemic. Racism. Whatever. Every second, we are changing. It's the one thing that's a sure bet. How we prepare, navigate, and handle change is at the core of how we move through life. And grow. Developing and sustaining the muscles that support positive, purposeful and productive choices, action, change and energy is the work that we continue to do together in the Shift Into Fifth community. So many of you have started and continue to do the hard work to cultivate and develop the inner tools to stay calm, centered and shift/utilize energy in productive and powerful ways. In other words, you are ready to meet the moment!!!

Self Care

Resources

This week's highlight resources feature a few podcasts that focus on developing tools to more effectively combat Covid-19 and Racism plus an uplifting article from the Washington Post focused on how one person collected tales of some of the "positive" things coming out of grappling with this pandemic:

1. Listen to The fight for civil rights and freedom | John Lewis and Bryan Stevenson from TED Talks Daily on Apple Podcasts. https://podcasts.apple.com/us/podcast/ted-talks-daily/id160904630?i=1000485996068

2. Listen to Antidote to Fear | George Mumford Guided Meditation from Ten Percent Happier with Dan Harris on Apple Podcasts. https://podcasts.apple.com/us/podcast/ten-percent-happier-with-dan-harris/id1087147821?i=1000478589033'

3. Listen to Jud Brewer from Armchair Expert with Dax Shepard on Apple Podcasts. https://podcasts.apple.com/us/podcast/armchair-expert-with-dax-shepard/id1345682353?i=1000483736788

4. https://www.washingtonpost.com/local/he-asked-strangers-to-share-positive-things-that-happened-to-them-because-of-the-pandemic-hundreds-of-revealing-responses-followed/2020/07/17/d42dcfcc-c875-11ea-b037-f9711f89ee46_story.html

Please. Stay strong. Be Safe. Stay Healthy. Be kind.

With Gratitude and Purpose,

Valerie

PS. Humor. Yes. Even now. It's an essential tool for self care that shifts and maintains positive/anabolic energy. Thus, I'm sharing a few new pandemic inspired cartoons/memes.

PPS. And here are some additional moments of zen brought to you by my latest wanderings in and around Boston and the Northeast. Staying curious. Beauty and light abounds. Beyond Grateful! Enjoy!

July 13, 2020

16th Covid-19 Inspired Care Correspondence - July 2020

July 13, 2020/ Valerie Hartman

Greetings Shift Into Fifth Community,

This is my 16th Covid-19 Inspired Care Correspondence. And as we all continue to deal with some form of shelter in place directives and/or new Covid-19 realities, I am continuing to think about YOU.

Birthday Celebration in the Time of Covid-19

"In my country, those who have birthdays are the ones who GIVE the presents to those in the village. Something small. Every other day, you receive. It's the giving that is the honor." (Ethiopian Birthday Custom shared by a friend over 20 years ago)

This weekend I had a birthday. I won't lie. Suffering a bit of Covid-19 coping exhaustion. Overwhelmed by the harsh realities of systemic racism. Sheltering in place solo since returning from the desert. Definitely a strange and surreal time. No pity party. But no doubt that in the days leading up to my "special" day, I was feeling a whole myriad of feelings. Not such pleasant ones. Lonely. Isolated. Disconnected. Sad. And they were connected to some not pleasant thoughts and storylines. Unseen. Unworthy. Damaged. Outsider. That thoughts lead to feelings lead to action formula rearing its head once again. With a whole lot of catabolic (negative) energy resulting.

Not one to run away from discomfort. Committed to feel the feelings. And learn/teach how to constructively/productively move through pain. But not add more thoughts/stories is my coaching and personal mantra. Also a persistent practitioner of finding ways to shift and drive my energy toward more positive and productive action,

So as I was finishing my morning run the day before my birthday (part of my self-care routine that has been especially essential during this pandemic period), that Ethiopian custom popped into my head. It was more like a jolt. What if I CHOSE to focus on giving to others on my birthday instead of receiving. Made the CHOICE to take action. What would that look like? Feel like? As I let my mind wander, I passed a bakery with boxes of mini-cupcakes and cookies. What if I bought some of those boxes and started giving them away (I live in the heart of downtown Boston in a high rise building-there's a homeless shelter just a few blocks from my building-no shortage of people on the streets and in my building with which to share).

As I walked home with my stash and new plan of action, I could feel a big shift in my energy. With a skip in my step and a resolve to figure out who I could share with, my lens got wider. The self defeating thoughts started to dissipate. I looked up and around with curiosity. Just before my building, I saw a few men from the shelter who I see pretty regularly. Immediately, I opened the first box. And started to share. Then, I ran into the parking valets and workers of some of the local garages and surrounding hotels who I pass on a regular basis. I shared some more. Then, as I walked into my building, I saw multiple neighbors and workers I hadn't seen since the Covid-19 shelter in place began. I opened the second box and shared some more. This continued throughout the weekend. Multiple boxes of cookies and mini-cupcakes have been shared. Lots of smiles. Even some laughter. Moods changed. Energy shifted. Anabolic/Positive energy created, multiplied and spread.

Happy to report that I had one of the most special birthdays I've had in quite some time. Something I was truly dreading turned into a magical experience. Yes. The basic facts stayed the same. Still sheltering in place solo. My sweet 3 children still multiple states away. Family and many friends so far away. But oh my. A vivid recollection of a beautiful Ethiopian custom lead to a choice to think some different thoughts and a choice to take some immediate action. And it changed everything. Throughout the weekend, thoughts/feelings of so much love, warmth and connection. Both giving and receiving. As my energy shifted, the universe delivered big time. My cup runneth over. Grateful!

Change and Choice

You may say, good for you. But what about me? I share this story as a living example of the process of positive and productive change. It started with challenging circumstances, self-defeating thoughts/stories, painful feelings and lots of negative energy. And, with the help of a wonderful memory, some cookies/mini-cupcakes and the ability to make the CHOICE to think new thoughts/take different actions, it evolved into a whole lot of positive/anabolic energy.

Remember, change is the one constant. Pandemic. Racism. Whatever. Every second, we are changing. It's the one thing that's a sure bet. How we prepare, navigate and handle change is at the core of how we move through life. And grow.

Developing and sustaining the muscles that support positive, purposeful and productive choices, action, change and energy is the work that we continue to do together in the Shift Into Fifth community. So many of you have started and continue to do the hard work to cultivate and develop the inner tools to stay calm, centered and shift/utilize energy in productive and powerful ways. In other words, you are ready to meet the moment!!!

Self Care

Resources

This week, I am sharing a few of the powerful quotes/poems that friends shared with me for my birthday weekend (talk about Grateful!). They touch on core themes connected to living a rewarding and meaningful life. I am also sharing a few recent podcasts that I have found particularly interesting and inspiring.

1. “This life is yours. Take the power to choose what you want to do and do it well. Take the power to love what you want in life and love it honestly. Take the power to walk in the forest and be a part of nature. Take the power to control your own life. No one else can do it for you. Take the power to make your life happy.”

― Susan Polis Schutz

2. “Don't Just

Don't just learn, experience.Don't just read, absorb.Don't just change, transform.Don't just relate, advocate.Don't just promise, prove.Don't just criticize, encourage.Don't just think, ponder.Don't just take, give.Don't just see, feel.Don’t just dream, do. Don't just hear, listen.Don't just talk, act.Don't just tell, show.Don't just exist, live.” ― Roy T. Bennett, The Light in the Heart

3. “Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don't.”

― Steve Maraboli, Life, the Truth, and Being Free

4. Come to the Edge

Come to the Edge.

We might fall.

Come to the Edge.

It's too high!

COME TO THE EDGE!

And they came,

And he pushed,

And they flew.

Christopher Logue

5. Listen to Ep. 123 – Embodied Change with Dr. Rick Hanson from Metta Hour with Sharon Salzberg on Apple Podcasts. https://podcasts.apple.com/us/podcast/metta-hour-with-sharon-salzberg/id923019021?i=1000476444226

6. Listen to The Science of Happiness | Emiliana Simon-Thomas from Ten Percent Happier with Dan Harris on Apple Podcasts. https://podcasts.apple.com/us/podcast/ten-percent-happier-with-dan-harris/id1087147821?i=1000480100561

7. Listen to Brené on Shame and Accountability from Unlocking Us with Brené Brown on Apple Podcasts. https://podcasts.apple.com/us/podcast/unlocking-us-with-bren%C3%A9-brown/id1494350511?i=1000480887474

Please, share any part of these weekly Covid-19 Inspired Care Correspondence emails with your networks. A picture, a cartoon, a story, a podcast, whatever. All meant to support and strengthen one another.And I want to remind you that I am here for YOU - to support you in any way that I can. If that means a quick call for you to rant/vent or simply to get a pep talk for you and/or members of your circles, I am here. Creating more anabolic energy for accelerated positive and purposeful change in the world is at the very core of my mission. Supporting YOU is key to that mission. Please.

Stay strong. Be Safe. Stay Healthy. Be kind.

With Gratitude and Purpose,

Valerie

PS. Humor. Yes. Even now. It's an essential tool for self care that shifts and maintains positive/anabolic energy. Thus, I'm sharing a few new pandemic inspired cartoons/memes.

PPS. And here are some additional moments of zen brought to you by the desert's late spring magic show. Yes, I took a lot of pictures out there:-) I'm also adding some pictures from my recent return to the Northeast. Beauty and light abounds. Beyond Grateful! Enjoy!

July 09, 2020

15th Covid-19 Inspired Care Correspondence - July 2020

July 09, 2020/ Valerie Hartman

Greetings Shift Into Fifth Community,

This is my 15th Covid-19 Inspired Care Correspondence. And as we all continue to deal with some form of shelter in place directives and/or new Covid-19 realities, I am continuing to think about YOU.

Two Viruses - Covid-19. Racism.

The US and the world now grapple with two major viruses simultaneously. Covid-19 and Racism. One new. Novel. The other, centuries old. Both Big. Complex. Challenging. Transformational.

Making My Way Back Home

The purple cashmere sweater is casually draped over the black corduroys on the corner of the bathroom counter. Turning the corner, my boots and thick socks are stacked high. Wearing my summer uniform of a sleeveless black polo shirt with my white shorts, I smile. Oh yes, I remember. When I left this apartment to head down to NYC on my way to a quick trip to Arizona, it was the start of March. Bitterly cold, windy and definitely still winter. Now, some 4 months later, I am returning from a most unexpected pandemic induced shelter in place extended desert hiatus, to summer in Boston. Welcome home Valerie-you missed spring.

The process of "coming home" during this pandemic has been a wild ride. Filled with a wide range of emotions including uncertainty, discomfort, apprehension, excitement, fear and relief. Through it all, the one constant has been CHANGE. And as I've shared, one of my core missions in my coaching work and personal life is to accelerate/support positive, purposeful, and productive change for sustainable and rewarding success. For others. And yes, for me!

This adventure has been an amazing real life opportunity to apply many of the tried and true tools that I have shared with you and which I work hard to cultivate internally. And it's made me more confident in and grateful for each one of them. As always, I want to share the take-aways/lessons learned. Here are a few:

1. Stay Present - As I moved toward ending my stay in Arizona and returning to the East Coast, I was flooded with a strange mix of feelings of remorse/melancholy. Did I make the most out of my time in the desert? Did I write enough? Read enough? Learn enough? Would I make the most out of this new chapter of coming home. Crazy, right? We humans are the only animals on the planet who do NOT live in the present. Our brains naturally take us to the past or the future. But the only real thing is the PRESENT. Each moment. Right here. Right now. As I worried about the past/future, I depleted my energy, and thus my ability, to bring my full self to the tasks at hand-which were many. Reminding myself to pivot to the present and to give each moment my full attention was critically important to make decisions and to take action to move toward my ultimate goal-getting my stepmom and me home safe/sound.

2. Stay Curious/Look for Lessons Learned-Takeaways - As discomfort and uncertainty rolled in throughout planning our return, I approached each twist and turn with a sense of curiosity. Asking questions like "what will I learn from this", "who might have information about this?" and "what are the different ways to approach this?" kept my lens open to the information, resources and possibilities that ultimately moved us through the challenges. Seeing each challenge as an opportunity to learn helped change the energy around each task as well.

3. Feel the Feeling/Stop Adding the Narratives (Stories) - Yes. There were a whole array of feelings. Sadness. Grief. Uncertainty. Anxiety. Relief. Excitement. Discomfort. And more. As my brain tried to explain each new feeling-with a myriad of thoughts and stories-I found the feelings intensifying to the point of almost paralysis. Then I remembered to just feel each feeling and to stop the story-telling around each one. Yes, the feelings were real but they didn't have to tie into a whole narrative. Honoring the feeling while not adding the stories/thoughts was a game changer. The feelings passed more expeditiously, and I could then pivot back to the tasks at hand with a renewed sense of purpose and energy.

4. Cultivate/Practice Gratitude, Gratitude, Gratitude - One of my favorite quotes is from the great 20th Century Philosopher, Dr. Seuss! "Don't cry because it's over. Smile because it happened." Initially, I was so sad to leave Arizona. And filled with some guilt that I had somehow failed to make the most out of my time there (yes, my brain is kind of insane!). Remembering this awesome quote and embracing one of my favorite emotions, gratitude, helped me to pivot away from such draining and sabotaging thoughts/emotions. Appreciating each unexpected moment in that glorious place as a gift helped to keep the positive energy flowing. And allowed for a deep sense of the possible.

5. Meditate/Pause/Breathe - daily-breath based/walking/metta/guided/whatever-basically brain bicep curls-it literally rewires the brain, keeps you in the present moment, allows you to pause/respond, and helps at every turn. I have done some form of meditation for over 10 years. Exquisite in its simplicity and accessibility. Astonishing in its power and effectiveness.

6. Embrace Discomfort - Thinking about coming back East caused a great bit of discomfort. So much unknown. How bad was it in New York? In Boston? Was my stepmom going to be ok? Could I leave her? Could I move around? Would I be stuck in my apartment? Covid-19 everywhere? So much uncertainty. And then the discomfort. But then I remembered how much discomfort I had experienced back in March - as the reality of the shutdowns and shelter in place directives settled in. I felt "stuck" in Arizona-away from home...away from my children. And yet now, thinking about this next phase in the journey, being in Arizona felt comfortable. I used to be afraid of my own discomfort. I thought that it meant something was wrong and had to be fixed. And then I remembered that discomfort is just another sensation...one that often signals valuable growth.

Change

Remember, change is the one constant. Pandemic. Racism. Whatever. Every second, we are changing. It's the one thing that's a sure bet. How we handle change is at the core of how we move through life. My coaching practice is dedicated to supporting and accelerating positive and purposeful change. And with that, shifting, harnessing and optimizing energy. While there is no one size fits all on HOW to change, or what change will ultimately look like, there are definitely some tried and true tools that help each of us effectuate and move through change positively, productively and position us for sustainable and rewarding success. These include cultivating gratitude, tolerating and dealing productively with discomfort, staying curious, identifying and incorporating lessons learned, staying present, reframing, breathing/pausing (responding vs. reacting), maintaining healthy boundaries, practicing self compassion/non-judgment and engaging in a mindfulness/meditation practice,

Developing and sustaining the muscles that support positive, purposeful and productive action, change and energy is the work that we continue to do together in the Shift Into Fifth community. So many of you have started and continue to do the hard work to cultivate and develop the inner tools to stay calm, centered and shift/utilize energy in productive and powerful ways. In other words, you are ready to meet the moment!!!

Self Care

Resources

This week's highlight resources come from the world renowned meditation/mindfulness teacher Tara Brach. It includes an ever expanding Pandemic Resource Page as well as an Anti-Racism Resource Page. I strongly encourage you to investigate both pages as they are filled with timely and powerful books, videos, articles and tools to help better understand and effectively combat these two viruses (Covid-19 and Racism):

1. https://www.tarabrach.com/racism/?mc_cid=c1ba4f14c6&mc_eid=eff4fdc883

2. https://www.tarabrach.com/pandemic/

And I want to remind you that I am here for YOU-to support you in any way that I can. If that means a quick call for you to rant/vent or simply to get a pep talk for you and/or members of your circles, I am here. Creating more anabolic energy for accelerated positive and purposeful change in the world is at the very core of my mission. Supporting YOU is key to that mission.

Please. Stay strong. Be Safe. Stay Healthy. Be kind.

With Gratitude and Purpose,

Valerie

PS. Humor. Yes. Even now. It's an essential tool for self care that shifts and maintains positive/anabolic energy. Thus, I'm sharing a few new pandemic inspired cartoons/memes.

PPS. And here are some moments of zen brought to you by the desert's late spring magic show. I'm also adding some pictures from my brief time in NYC and recent return to Boston. Beauty and light abounds. Beyond Grateful! Enjoy!

June 17, 2020

SIF Covid-19 Care Correspondence

June 17, 2020/ Valerie Hartman

Week 14/June 14, 2020

Greetings Shift Into Fifth Community,

Week 14 of some kind of shelter in place for most of us....and I'm continuing to think about YOU.

Quick Update-After 3 plus months in the glorious Sonoran Desert, I am transitioning back to the East Coast. The timing is right to get my stepmom back safely to her home. After getting her settled, I will make my way back to Boston via Manhattan soon. Lots of change to say the least. As always, there are no shortage of lessons learned/take-aways from this process of ending something and embarking on the next phase of my journey. I look forward to reflecting and continuing to share/learn/grow with you. During this transition, please understand that delivery of these Covid-19 Care Correspondence emails will be more spread out.

Two Viruses - Covid-19. Racism.

Another intense and transformative week throughout the US as well as around the world. Two viruses plaquing us simultaneously. Covid-19 and Racism. One so new. The other, centuries old. Both Big. Complex. Challenging.

Perfection/Inaction

"Perfection is the destroyer of my creativity. It's like a wheat field that's been laid bare." So wrote one of my children in a reflective essay assigned in mid-high school. I heard those words during a parent/teacher conference, and they stopped me cold. Jolted. It explained so much. Why, at various times, when asked questions or requested to do a task, he would seem frozen. One word answers. No action. A shut down. Retreat. I had interpreted it as Stubbornness. Belligerence. Rebellion. And at times, perhaps it was. But it was something so much more. Now it was so clear. Living in fear of making a mistake, not getting it "perfect", he wouldn't, couldn't even try.

I've thought a whole lot about that essay these past few weeks. Since the tragic murder of George Floyd (and Breonna Taylor, Ahmaud Arbery, Rayshard Brooks and so many other unarmed blacks and people of color) sparked a much needed national and international reckoning on issues of systemic racism, prejudice and privilege, I have felt and heard over and over again from others about the fear of "getting it wrong", "saying the wrong thing", "not knowing where to start". In some way or another, a gripping sense of fear that if I don't get it right, respond "perfectly", I will somehow make it worse. And the result. Inflicting more pain. So I'll play it safe. Stay quiet. Do nothing.

But let me invite you to look at this in a different way. To reframe it. See the invitation. Opportunity. The What If. Remember. Change the thought. Shift the energy. Take the action. Change the result. These times call for each of us to bring our multidimensional, multitalented, whole and best selves to the fore. We are tasked to problem solve like we have never done before. Yes. This is hard. But remember, we are built to do hard things. Not easy. But nothing truly worthwhile is easy. As Teddy Roosevelt reminds us in one of my favorite quotes from 1910, a meaningful life is to be lived "inside the arena". No problem has ever been solved by staying on the sidelines. Playing it safe. Taking no action.

You may be thinking, love the sentiment but HOW do I get past the fear of not doing it Perfectly. As I wrote in last week's Covid-19 Care Correspondence, I want to share resources that I think will help develop and strengthen essential skills required to effectively and constructively move us through this unprecedented time. Active Listening. Deep Learning. Cultivating Compassion (for others AND ourselves). Navigating Challenging Conversations. Processing Anger, Fear, Pain and Confusion. Cultivating Empathy. Staying Present. Patient. Productively Handling Intense Discomfort. And yes, overcoming a perceived need for Perfection.

In that spirit, this week I am highlighting world renowned teacher and author of multiple books/articles on meditation/mindfulness Tara Brach's 4 step process called R.A.I.N. (Recognize, Allow, Investigate and Nurture). It's a powerful and exquisitely simple tool that helps cultivate the inner muscle to withstand and transform uncomfortable emotions (pain/fear/shame) into potent energy of transformation, action and growth:

1. Tara Brach/Step By Step Understanding and step by step application of the mindful process to dealing with and learning from challenging and uncomfortable emotions - https://www.tarabrach.com/meditating-with-rain/

2. Tara Brach/Applying the process of R.A.I.N in these challenging times (talk and guided meditation) - https://www.tarabrach.com/category/rain/

Change

Developing and sustaining the muscles that support positive and productive action, change and energy is the work that we continue to do together in the Shift Into Fifth community. So many of you have started and continue to do the hard work to cultivate and develop the inner tools to stay calm, centered and shift/utilize energy in productive and powerful ways. In other words, you are ready to meet the moment!!!

Self Care

Additional Resources

All the weekly SIF Community Covid-19 Care Correspondence are on my blog (www.shiftintofifth.com) with an additional (growing) list of resources for all of you to use and to share with others. PLEASE SHARE! Thanks to many of you, our SIF Community is growing and so is the list of resources-Grateful!

Please, share any part of these weekly Covid-19 Care Correspondence emails with your networks. A picture, a cartoon, a story, a podcast, whatever. All meant to support and strengthen one another.

And I want to remind you that I am here for YOU-to support you in any way that I can. If that means a quick call for you to rant/vent or simply to get a pep talk for you and/or members of your circles, I am here. Creating more anabolic energy for accelerated positive and purposeful change in the world is at the very core of my mission. Supporting YOU is key to that mission.

Please. Stay strong. Be Safe. Stay Healthy. Be kind.

With Gratitude and Purpose,

Valerie

PS. Humor. Yes. Even now. It's an essential tool for self care that shifts and maintains positive/anabolic energy. Thus, I'm sharing a few new pandemic inspired cartoons/memes. And I'm also sharing an inspiring NY Times feature piece (3rd story) about Laughter On Call (LOC), an organization that connects laughter to an unlikely target, Alzheimer's patients and caregivers. Founded by my friend Dani Klein, an LA-based actress, comedian and entrepreneur, who watched her own mother grapple with the insidious and devastating effects of Alzheimers, LOC is a moving example of using the power of laughter to lift spirits, shift energy and transform lives.

https://www.nytimes.com/paidpost/us-bank/how-3-small-business-embraced-change-and-came-out-on-top.html

PPS. And here's this week's moments pf zen brought to you by the desert's late spring magic show. The power, grandeur and majesty of it all continues to take my breath away. Enjoy!

PPPS. BONUS-If you're like me, you are craving stories of inspiration and reminders of possibilities and hope. This week I came across this Commencement Speech delivered to the graduates of VCU da Vinci Center by BK Fulton, Founding Chairman, CEO of Soulidify Productions. PLEASE WATCH THIS! It's 16 minutes that I strongly believe will provide both. And then, please, SHARE THIS WITH OTHERS. https://www.youtube.com/watch?v=giimCcWsFWU

June 10, 2020

SIF Covid-19 Care Correspondence

June 10, 2020/ Valerie Hartman

Week 13/June 7, 2020

Greetings Shift Into Fifth Community,

Week 13 of some kind of shelter in place for most of us....and I'm continuing to think about YOU.

Two Viruses-Covid-19. Racism.

What a week this has been throughout the US as well as around the world. Two viruses plaquing us simultaneously. Covid-19 and Racism. One so new. The other, centuries old. Both So Big. So Complex. So Challenging.

While the challenges of these viruses are enormous, I'd remind all of us, so are the opportunities. Yes. Opportunities. What if we frame these viruses in a way that focuses on the opportunities for real foundational and systemic changes that lead us ALL to a healthier and stronger place. What if we envision this uncertainty and unrest as a universal wake up call. What if we successfully harness the energy from all the heartbreak, confusion, pain, fear, frustration and anger of this time and skillfully use it to fuel meaningful and sustainable change. What if:

My sense is that there is an acute and immediate need for resources to help develop and strengthen essential skills required to effectively and constructively move through this unprecedented time. Active Listening. Deep Learning. Cultivating Compassionate. Navigating Challenging Conversations. Processing Anger, Fear and Confusion. Cultivating Empathy, Presence, Patience. Productively Handling Intense Discomfort.

As I have been asked this week repeatedly for places to turn for guidance and support, I have decided to use this week's Covid-19 Compassion Correspondence to share a number of resources (meditations, podcasts, books, articles, talks and more) that I believe are particularly appropriate and helpful at this time:

Meditation/Mindfulness:

It's never been more essential to help strengthen and stabilize the internal wiring of our brain. Multiple scientific studies give ample evidence that meditation (breath based, walking, mantra-based, metta etc.) actually strengthens neuron connections as well as creates new neural pathways throughout the brain (https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/#2035265c1465). Here is a link that connects you to a wide range of Apps that are either free or with a minimal subscription fee (please remember, there is no good meditating or bad meditating-there is only meditating or not....and just 5 minutes a day has proven to make a very big difference in the brain and overall health): https://www.healthline.com/health/mental-health/top-meditation-iphone-android-apps

Guided Meditations:

1. Listen to Joseph Goldstein | Meditating In A Pandemic from Ten Percent Happier with Dan Harris on Apple Podcasts. https://podcasts.apple.com/us/podcast/ten-percent-happier-with-dan-harris/id1087147821?i=1000470165906

2. Tara Brach Meditation on Facing Pandemic Fear: https://www.tarabrach.com/facing-pandemic-fears/

3. Tara Brach Meditation on Courageous Presence With Racism: https://www.tarabrach.com/courageous-presence-racism/

Books/Podcasts/Articles:

1. Pema Chodron Books (including When Things Fall Apart, The Places that Scare You, Certainty with Uncertainty, Welcoming the Unwelcome, Three Steps to Courage, Don't Bite the Hook): https://pemachodronfoundation.org/product-category/books/

2. What Great Listeners Actually Do? https://getpocket.com/explore/item/what-great-listeners-actually-do?utm_source=emailsynd&utm_medium=social

3. Listen to Can You Be OK With Uncertainty? | Jack Kornfield from Ten Percent Happier with Dan Harris on Apple Podcasts. https://podcasts.apple.com/us/podcast/ten-percent-happier-with-dan-harris/id1087147821?i=1000472997285

4. Using Mindfulness to Have Challenging Conversations on Race https://www.mindful.org/povmindfulnessforall/

5. Listen to The Art and Science of Listening | Kate Murphy from March 25, 2020 on Apple Podcasts. https://podcasts.apple.com/us/podcast/the-art-and-science-of-listening-kate-murphy/id647826736?i=1000469553007

Systemic Racism Specific Resources:

1. Listen to Brené with Ibram X. Kendi on How to Be an Antiracist from Unlocking Us with Brené Brown on Apple Podcasts. https://podcasts.apple.com/us/podcast/unlocking-us-with-bren%C3%A9-brown/id1494350511?i=1000476611079

2. Listen to The path to ending systemic racism in the US | Dr. Phillip Atiba Goff, Rashad Robinson, Dr. Bernice King, Anthony D. Romero from TED Talks Daily on Apple Podcasts. https://podcasts.apple.com/us/podcast/ted-talks-daily/id160904630?i=1000476916587

3. Listen to Part 2: The path to ending systemic racism in the US | Dr. Phillip Atiba Goff, Rashad Robinson, Dr. Bernice King, Anthony D. Romero from TED Talks Daily on Apple Podcasts. https://podcasts.apple.com/us/podcast/ted-talks-daily/id160904630?i=1000476916586

4. UNC Anti-Racism Resources: https://diversity.unc.edu/yourvoicematters/anti-racism-resources/

5. PBS-What to Read, Listen and Watch to Learn About Institutional Racism: https://www.pbs.org/newshour/nation/what-to-read-listen-to-and-watch-to-learn-about-institutional-racism

Change

Remember, change is the one constant. Pandemic. Racism. Whatever. Every second, we are changing. It's the one thing that's a sure bet. How we handle change is at the core of how we move through life. My coaching practice is dedicated to supporting and accelerating positive and purposeful change. And with that, shifting, harnessing and optimizing energy. While there is no one size fits all on HOW to change, or what change will ultimately look like, there are definitely some tried and true tools that help each of us effectuate and move through change positively, productively and position us for sustainable and rewarding success. These include cultivating gratitude, tolerating and dealing productively with discomfort, staying curious, identifying and incorporating lessons learned, staying present, breathing/pausing (responding vs. reacting), maintaining healthy boundaries, practicing self compassion/non-judgment and engaging in a mindfulness/meditation practice,

Self Care

Additional Resources

Please, share any part of these weekly Covid-19 Care Correspondence emails with your networks. A picture, a cartoon, a story, a podcast, whatever. All meant to support and strengthen one another.

And I want to remind you that I am here for YOU-to support you in any way that I can. If that means a quick call for you to rant/vent or simply to get a pep talk for you and/or members of your circles, I am here. Creating more anabolic energy for accelerated positive and purposeful change in the world is at the very core of my mission. Supporting YOU is key to that mission.

Please. Stay strong. Be Safe. Stay Healthy. Be kind.

With Gratitude and Purpose,

Valerie

PS. Humor. Yes. Even now. It's an essential tool for self care that shifts and maintains positive/anabolic energy. Thus, I'm sharing a few new pandemic inspired cartoons/memes.

PPS. And here's this week's moments pf zen brought to you by the desert's late spring magic show. The power, grandeur and majesty of it all continues to take my breath away. Enjoy!

June 01, 2020

SIF Coronavirus/Covid-19 Correspondence

June 01, 2020/ Valerie Hartman

Week 12/May 31, 2020

Greetings Shift Into Fifth Community,

Week 12 of some kind of shelter in place for most of us....and I'm continuing to think about YOU.

As I am preparing this Week 12 Coronavirus./Covid-19 Care Correspondence, my head is spinning. My heart is aching. Such a brutal week. On so many fronts. So much unrest. So much loss. So much anger. So much pain. Surpassing 100,000 lives lost here in the USA from this Covid-19 virus. Two more horrific incidents of another virus, racism. Both caught on video in broad daylight. One in Central Park. The other on the streets of Minneapolis. The latter, a murder of a black male suspect so horrific, so brazen, at the hands, or rather knee of a white police officer with three other officers standing idly by as the suspect pleads, "Please, I can't breathe."

Pandemic. Racism. These problems are so big. So complex. So devastating. As cities burn and protests rage, how can I possibly think about sending out my weekly coaching letter? I'm riddled with questions and doubt. How trivial? How tone deaf? How irrelevant. Right? Then, as I pause and just sit with all of this unease (meditation-my go to tool for inner strength and stability), I remember one of my core intentions in life: to be part of the solution. Always. Do my part. Apply my own unique talents. In my own unique way. Whenever and wherever possible.

And I realize, for me, professionally, that is coaching. Guiding and supporting people to make positive and purposeful change. Raising people's self awareness. Teaching skills that help people shift and optimize energy. Encouraging and supporting people to do their inner work that cultivates inner strength, resilience and clarity. Challenging and supporting people to bring their best, whole and most effective selves to any situation for sustainable, impactful and rewarding success. And ultimately, collectively, creating more positive/anabolic energy in the world.

These times call for each of us to bring our multidimensional, multitalented, whole and best selves to the fore. We are tasked to problem solve like we have never done before. Yes. This is hard. But remember, we are built to do hard things. Not easy. But nothing truly worthwhile is easy. So I've decided to double down on my commitment to my coaching practice. Sending out this 12th Covid-19 check-in is in that spirit...a rededication to being a part of the solution.

Gratitude!

"Hey Charlie, you planning to take your socks off anytime soon?" A few years ago, my oldest is visiting from college for a few days. A huge treat for me. And I notice that he's been walking around my apartment for a few days with various pairs of socks. While it's chilly outside, it certainly toasty inside. He's a walk-around-barefoot kind of kid, so the sock thing is definitely noticeable.

"You sure you want me to take off my socks?" he asks with a slight grin. I look at him and reflexively say, "Yes, up to you but sure. You hiding something?" And his grin get wider. He's definitely hiding something. But what? He smiles and says, "I know this isn't your thing. But it was important to me. And it's your saying. That gratitude thing you're always preaching about. I get it. And, I'm honoring you."

And with that, he sheds his socks. There it is. A small tattoo along the bottom of his ankle bone. A tiny coffee cup and the saying "my cup runneth over." Both horrified (no judgment here but I've never been a big tattoo fan...especially for my children before finishing college), and completely flattered, we both smile. And I jokingly say, "you couldn't just buy me a nice card, gratitude book or a real mug with that saying?!?":-) I mean really. How mad could I stay at my 20 year old who chose to honor me by putting a permanent expression of eternal gratitude, my most favorite emotion, on his foot?

Gratitude. My go to emotion/tool to help shift energy and ease movement through challenging feelings. As anyone who knows me professionally and personally, Gratitude is core to my way of walking through the world (just like humor). It helps me to reframe, widen my lens, clear my filters and powerfully shift my energy from catabolic (negative/destructive) to anabolic (positive/growth). Central to my parenting as well. It's no coincidence that November is my favorite month of the year. Why? Because it contains my favorite holiday of the year. Thanksgiving which celebrates this powerful tool.

Yes, gratitude feels good. It's pleasant. So simple. But don't be fooled. It's powerful. A game changer. And it literally can help rewire the brain. (https://www.inc.com/jessica-stillman/the-amazing-way-gratitude-rewires-your-brain-for-happiness.html) There are numerous studies illuminating the power of a simple gratitude practice (daily journaling or verbally expressing gratitude on a consistent basis). It not only results in more pro-social behavior leading to enhanced cooperation and greater productivity but strengthens parts of the brain that are responsible for more positive thoughts and emotions. Here are links to 2 of the myriad of interesting articles and studies enumerating the positive impact of cultivating the emotion of gratitude: 1. https://www.entrepreneur.com/article/322419) and 2. https://positivepsychology.com/benefits-of-gratitude/

Perhaps you're thinking good for you. And asking, how in the world can I have gratitude in the time of this Pandemic. I get it. Old realities shattered in big and small ways. A new normal for all of us filled with lots more questions than answers. Unsettling. Uncertain. Scary. At times, paralyzing. Once again, the universal challenge of HOW to move forward in this new pandemic reality? Grieving. Making Peace with Reality. Healing. Getting Curious. Looking for Lessons Learned. Loosening the Grip and ultimately, Letting Go. And yes, cultivating gratitude with a daily practice even for the most basic of things (waking up, the blue sky, the sun, breathing, air, a shower, a meal, a flower, a song, a poem, a laugh....).

Remember, change is the one constant. Pandemic or not. Every second, we are changing. It's the one thing that's a sure bet. How we handle change is at the core of how we move through life. My coaching practice is dedicated to supporting and accelerating positive and purposeful change. And with that, shifting, harnessing and optimizing energy. While there is no one size fits all on HOW to change, or what change will ultimately look like, there are definitely some tried and true tools that help each of us effectuate and move through change positively, productively and position us for sustainable and rewarding success. And cultivating Gratitude is one of those key tools.

Self Care

Please, stay extra vigilant about your own self-care - hydration, nutrition, sleep, exercise/movement, meditation/mindfulness/deep breathing, practicing self-compassion/kindness/gratitude, laughing/smiling, staying super curious (each day asking who are my teachers today/noting lessons learned-today's takeaways), limiting social media/tv/print exposure, actively choosing/ingesting those thoughts/stories/information that support your optimal self etc. Remember, this is a marathon...not a sprint!

Resources

Accessing resources is key! Please remember that I have put all the weekly SIF Community Coronavirus/Covid-19 Care Correspondence on my blog (www.shiftintofifth.com) with an additional (growing) list of resources for all of you to use and to share with others. PLEASE SHARE! Thanks to many of you, our SIF Community is growing and so is the list of resources-thank YOU!

This week's highlight Covid-19 inspired resource(s) comes from the meditation and mindfulness app Headspace:

https://www.headspace.com/covid-19

This Covid-19 resource page from Headspace provides a wide variety of meditations, articles, practices and other tools relating to coping with stress, anxiety, uncertainty and other Covid-19 related challenges. Headspace is normally a subscription based service, but this resource page is free. And as you click on this link, you can see that there are a number of additional free offerings provided for those most in need of additional resources at this time (frontline/healthcare workers, unemployed and educators).

And I want to remind you that I am here for YOU-to support you in any way that I can. If that means a quick call for you to rant/vent or simply to get a pep talk for you and/or members of your circles, I am here. Creating more anabolic energy for accelerated positive and purposeful change in the world is at the very core of my mission. Supporting YOU is key to that mission.

Please, remember, to share any part of these weekly Coronavirus/Covid-19 Care Correspondence emails with your networks. A picture, a cartoon, a story, a podcast, whatever. All meant to support and strengthen one another.

And please. Stay strong. Be Safe. Stay Healthy. Be kind.

With Gratitude and Purpose,

Valerie

PS. In my work and life, humor is an essential tool for shifting and staying in positive/anabolic energy. Thus, I'm sharing a few new pandemic inspired cartoons/memes. I'm also attaching 2 new podcast episodes that I found particularly inspiring and illuminating (exploring such essential themes as adaptability, kindness, joy, anxiety, laughter, self-compassion, loneliness, grief, responding vs. reacting, connectivity, patience, choice, resilience, gratitude and hope). Please take a moment to listen-you'll be glad you did.

PPS. And here's this week's moments pf zen brought to you by the desert's spring magic show. This week selections feature some videos of a few desert animals/birds and their babies. I'm finding these signs of new life particularly helpful, hopeful and energizing. The power, grandeur and majesty of it all continues to take my breath away. Enjoy!

1. Listen to Holding it Together When Things Fall Apart | Pema Chodron from Ten Percent Happier with Dan Harris on Apple Podcasts. https://podcasts.apple.com/us/podcast/ten-percent-happier-with-dan-harris/id1087147821?i=1000475649043

2. Listen to The Art and Science of Listening | Kate Murphy from March 25, 2020 on Apple Podcasts. https://podcasts.apple.com/us/podcast/the-art-and-science-of-listening-kate-murphy/id647826736?i=1000469553007

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IMG_7520.mov

IMG_9715.mov

May 26, 2020

SIF Coronavirus/Covid-19 Care Correspondence

May 26, 2020/ Valerie Hartman

Week 11/May 25, 2020

Greetings Shift Into Fifth Community,

Week 11 of some kind of shelter in place for most of us....and I'm continuing to think about YOU.

Hoping that you have had a restorative, meaningful and peaceful weekend (Memorial Day Weekend in the USA). Special shout out to those celebrating graduations/end of school years and other important milestones. And please, remember, to share any part of these weekly Coronavirus/Covid-19 Care Correspondence emails with your networks. A picture, a cartoon, a story, a podcast, whatever. All meant to support and strengthen one another.

Letting Go!

"Hey Mom-would you ever go skydiving? With me?" I laughed and reflexively said, half serious and half not, sure, that would be awesome. "How about on your 16th birthday? Mother/son adventure...shall we make it a date?" So asked my middle school son during a carpool conversation. And so I responded. Somehow, during those precious 15 minute rides between pick-up and drop off, little seeds planted. Some obvious. Some not so much.

3 years later. I'm driving out to the outermost reaches of Western Georgia at the crack of dawn. Saturday of Memorial Day Weekend. Solo (turns out Eli can't jump with me until he's 18). Golden Sun. Cool. Blue skies. And I arrive. I look around. Scan the tops of the trees. No dead bodies hanging from limbs. Duly noted. My appointment is at 11. Registration process set to take 2 hours...I'm actually early. Papers signed, safety warning videos watched (as a lawyer, taking in the "this is potentially deadly...you assume all the risk" messaging makes me smile and cringe simultaneously).

Next up, get fitted for my harness. Introduced to my tandem partner and photographer/videographer. Do I want to pay a bit more for another couple of thousand feet? Absolutely! Do I want the video AND the pictures. Absolutely! I'm not messing around. Yes, I'm slightly numb and nauseous. And yes, I'm all in.

On the runway, 6 pairs climb aboard. No seats inside. Just 2 lengthy benches. We take our places. And my tandem buddy pulls the strings to tether himself to me so tightly I can feel his breath on the back of my neck. We climb for what seems an eternity. 8,000, 9,000, 10,000, 11,000, 12,000, 13,000, 14,000...then finally make it to 14,500 feet. The door swings open, the wind rushes in and the first duo gets up. They step out on the platform and are gone in a nano-second. My heart is racing. The engine is so loud. The wind is howling. We're up next.

With gestures, my guide reminds me to keep my chin up, chest out, arms spread wide and relax. As I step onto the platform outside of the plane. I grab the sidebar with a death grip. I'm terrified. Exhilarated. And 1000% ready to LET GO! 5,4,3,2,1....I loosen my grip, stop resisting, lean into the fear and take the leap (yes, I'm kind of pushed too, gently, from behind) into the clear blue sky. And I yell at the very top of my lungs, "I AM LETTING GO!" And we fall, and we spin, and I laugh, and I cry, and I sing, and I LET GO!

You see, when I half jokingly told my son yeah, sure, I'll jump out of a plane with you, I was focused on connecting with him. Psyched to have an awesome adventure we could share together. Create some more wonderful memories. A proud married mother and wife...anticipating the multiple next stages of my life with my 3 sweet children and devoted husband in a loving long term marriage.

When I actually jumped, a mere 3 years later from that carpool conversation, my world, as I knew it, had shattered. Losing my Mom to a brief battle with lung cancer and then my marriage to some reality checks that vividly illuminated irreconcilable differences all in the span of just 10 months had sent me reeling. Yes, Change, the one reliable constant. But how to move forward? Brutally painful and disorienting, I first needed to heal Grieve. Stop resisting. Make peace with reality. Be grateful for 3 awesome children. Get curious. And then, with time, reframe and realize this was an invitation to wake up. Move forward. Live a life in alignment with my values, passions and purpose.

And key to fully waking up and moving forward with my new life was letting go-literally and figuratively. Loosening the grip. Letting go of the life I had lived. Letting go of the preconceived notions of the life I had thought I would live. Letting go of the images created and cultivated. Letting go of the old self-limiting narratives. Letting go of the rage. Letting go of the pain. Just keep letting go. All in order to create space for a desired fresh chapter filled with loads of new possibilities, growth and yes, joy.

Perhaps you're thinking good for you. But what about me? Today. The Pandemic. Old realities shattered in big and small ways. A new normal for all of us filled with lots more questions than answers. Unsettling. Uncertain. Scary. At times, paralyzing. Once again, the universal challenge of HOW to move forward in this new pandemic reality? Grieving. Making Peace with Reality. Healing. Getting Curious. Looking for Lessons Learned. Cultivating Gratitude. And yes, Loosening the Grip and ultimately, Letting Go (and no, you don't have to jump out of a plane to let go:-).

Self Care

Resources

This week's highlight Covid-19 inspired resource(s) comes from iHeart Radio's Podcast of Commencement Speeches for the Class of 2020:

Listen to Commencement: Speeches For The Class of 2020 on Apple Podcasts. https://podcasts.apple.com/us/podcast/commencement-speeches-for-the-class-of-2020/id1510585418

This newly created podcast is a collection of 10-15 minute Commencement Speeches for the Class of 2020 by a myriad of high profile scholars, athletes, entertainers, innovators and thought leaders. With 3 children graduating from various schools this spring, Commencement Speeches are very much on my mind. But honestly, every year, at this time of the year, I love scanning annual Commencement Speeches. It never fails. Reflective. Celebratory. Meant to inspire and impart wisdom, they are a wonderful go-to resource that reaffirms a sense of what's possible.

And I want to remind you that I am here for YOU-to support you in any way that I can. If that means a quick call for you to rant/vent or simply to get a pep talk for you and/or members of your circles, I am here. Creating more anabolic energy for accelerated positive and purposeful change in the world is at the very core of my mission. Supporting YOU is key to that mission.

Please. Stay strong. Be Safe. Stay Healthy. Be kind.

With Gratitude and Purpose,

Valerie

PPS. And here's this week's moments pf zen brought to you by the desert's spring magic show. Each day brings an endless array of new colors, shapes and textures. The power, grandeur and majesty of it all continues to take my breath away. Enjoy!

1. Listen to Don't Let This Crisis Go To Waste | Roshi Joan Halifax from Ten Percent Happier with Dan Harris on Apple Podcasts. https://podcasts.apple.com/us/podcast/ten-percent-happier-with-dan-harris/id1087147821?i=1000475173277

2. Listen to Ep. 122 – Being a Human in the Time of Coronavirus from Metta Hour with Sharon Salzberg on Apple Podcasts. https://podcasts.apple.com/us/podcast/metta-hour-with-sharon-salzberg/id923019021#episodeGuid=gid%3A%2F%2Fart19-episode-locator%2FV0%2FvWcWP5U9jLozehfJ3oVhnMu-mARtlsvrDoLaK5kSR48

May 18, 2020

SIF Coronavirus/Covid-19 Care Correspondence

May 18, 2020/ Valerie Hartman

Week 10/May 17, 2020

Greetings Shift Into Fifth Community,

Week 10 of some kind of shelter in place for most of us....and I'm continuing to think about YOU.

Please share any and all of these weekly Coronavirus/Covid-19 Compassion Correspondence emails with your networks. I believe strongly there has never been a more important time for us to support one another.

Curiosity/Lessons Learned-Takeaways

From the time I can remember, my Mom took notes. Whether it was watching the news on tv, reading a book or listening to a radio show, she took notes. When I’d ask her what she was doing, she’d simply say that if she didn’t know something or something piqued her interest, she wanted to know more. Being pre-Internet days (yes, I am that old!:-), she’d trudge over to our Encyclopedia Britannica and start researching. Sometimes she’d go to the library to either research or take out more books or even sign up for a course to learn more. Somehow, some way, she’d dig deeper. Find out more. And then she’d share…always.

My Dad was a voracious reader. History and politics were subjects of choice, with the arts never far behind. His focus was intense. I used to think that if my hair was on fire, I wasn’t sure he’d be distracted if I walked in while he was reading. As a matter of fact, I do remember as a kid, smelling and seeing smoke throughout the 2nd floor of my house. When I ran downstairs to see what was up, I saw him in his chair, just under the smoke, head down, reading (yes, smoke rises). When I yelled, he looked up….and thank goodness, avoided a disaster when he immediately turned off the switch to the boiler downstairs!

They were, simply, curious. Insatiably curious. And passionate life-long learners about a wide array of topics. Right up to the very end of their respective lives. Mom insisting on finishing a 600 plus page book for her book club in the last weeks of her battle with lung cancer. And Dad, reading 2 major newspapers a day (cover to cover) in addition to multiple current event magazines as he battled the late stages of his cancer. Somehow, they felt it was their responsibility as human beings to keep learning…to keep growing,

Fast forward to today. The Pandemic. A new normal for all of us filled with lots more questions than answers. Unsettling. Scary. At times, paralyzing. Looking back, I now see the seeds planted...the gift of instilling a love of learning and deep curiosity. An understanding that the more you learn, the more there is to learn. Viewing life as one big classroom, with everyone and everything as potential teachers and lessons to be garnered and applied. Not as something happening TO me but rather happening FOR me to learn and grow. Thus, this pandemic, though unsettling and scary, becomes just another classroom. Another opportunity to get radically curious. learn, grow, dig deeper, understand, assess, note lessons learned and apply them moving forward.

Core to my coaching philosophy is that Curiosity and taking stock of lessons learned/takeaways are two key tools for positive and purposeful change for ALL. Muscles that can be developed and consistently exercised by everyone. I invite clients to stay “radically curious” and take note, daily, of lessons learned/take always. These are essential tools that help shift energy from catabolic to anabolic by keeping your lenses/aperture/filters wide open. During this pandemic, I cannot think of two more valuable tools to help create and maintain the energy to support a sense of what’s possible and a path to move forward.

Remember, change is the one constant. Pandemic or not. Every second, we are changing. It's the one thing that's a sure bet. How we handle change is at the core of how we move through life. My coaching practice is dedicated to supporting and accelerating positive and purposeful change. While there is no one size fits all on HOW to change, or what change will ultimately look like, there are definitely some tried and true tools that help each of us effectuate and move through change positively, productively and position us for sustainable and rewarding success. And STAYING CURIOUS and ASSESSING-APPLYING LESSONS LEARNED/TAKE-AWAYS are two of those key tools.

Developing and sustaining the muscles that support positive and productive action and energy is the work that we continue to do together in the Shift Into Fifth community. So many of you have started and continue to do the hard work to cultivate and develop the inner tools to stay calm, centered and shift/utilize energy in productive and powerful ways. In other words, you are ready to meet the moment!!!

Self Care

Resources

This week's highlight Covid-19 inspired resource(s) comes from Audible and Ten Percent Happier:

1. https://www.audible.com/ep/sleep?pf_rd_p=30becf1e-3e44-465c-9d5e-640fe163f79b&pf_rd_r=BYBGKD1DR6HV1JER5Y71

2. tenpercent.com/care

Audible has launched a FREE service on its website to help those having challenges with getting proper sleep during this challenging time. Audible has created various audio experiences, including bedtime stories and meditations narrated by some wonderful actors/musicians, designed to invite relaxation and sleep. And Ten Percent Happier has now launched a six (6) month free membership for healthcare workers, teachers, warehouse workers, grocery workers and food delivery workers. This is in addition to it's FREE Coronavirus Sanity Guide (https://www.tenpercent.com/coronavirussanityguide) which I had featured in one of my earlier Coronavirus/Covid-19 Care Correspondence emails. PLEASE SHARE these with all the workers listed above who could certainly use some additional resources/support.

And I want to remind you that I am here for YOU-to support you in any way that I can. If that means a quick call for you to rant/vent or simply to get a pep talk for you and/or members of your circles, I am here. Creating more anabolic energy for accelerated positive and purposeful change in the world is at the very core of my mission. Supporting YOU is key to that mission.

Stay strong. Be Safe. Stay Healthy. Be kind.

With Gratitude and Purpose,

Valerie

PS. In my work and life, humor is an essential tool for shifting and staying in positive/anabolic energy. Thus, I'm sharing a few new pandemic inspired cartoons/memes. I'm also attaching 2 new podcast episodes that I found particularly inspiring and illuminating (exploring such essential themes as adaptability, kindness, joy, anxiety, laughter, self-compassion, loneliness, grief, responding vs. reacting, connectivity, patience, choice, resilience, gratitude and hope). And as an extra bonus, I'm attaching the 8th installment of John Kasinski's uplifting SGN (Some Good News). Please take a moment to listen/watch-you'll be glad you did.

1. Listen to Small Ways to Improve Your Everyday Life Right Now | Gretchen Rubin from Ten Percent Happier with Dan Harris on Apple Podcasts. https://podcasts.apple.com/us/podcast/ten-percent-happier-with-dan-harris/id1087147821?i=1000473504887

2. Listen to BONUS: Grateful Expectations from The Happiness Lab with Dr. Laurie Santos on Apple Podcasts. https://podcasts.apple.com/us/podcast/the-happiness-lab-with-dr-laurie-santos/id1474245040?i=1000462323658

3. John Krasinski SGN - https://www.youtube.com/watch?v=TXdKrtmexWU

May 10, 2020

SIF Coronavirus/Covid-19 Care Correspondence

May 10, 2020/ Valerie Hartman

Week 9/May 10, 2020

Greetings Shift Into Fifth Community,

Week 9 of some kind of shelter in place for most of us....and I'm continuing to think about YOU.

Let's start with a big Happy Mother's Day to all! Nothing like a world-wide pandemic to challenge us to think out of the box and celebrate creatively. Blessings/Lessons abound. Hoping that you all paused and paid tribute to the Moms and all the maternal energy around us. Would love for you to share with me what your celebrations looked like.

Here's one of my favorite Mother's Day Cartoons:

LOOK UP!!!

I grew up in the suburbs of New York City. With a Mom who adored architecture, art and theatre, spending time in Manhattan was a high priority. Wandering around the streets of New York City with her felt like an enormous adventure. As we would move quickly through neighborhoods, my Mom would constantly remind me to "look up." She'd grab my shirt and say, "I've got you...promise. LOOK UP! Lift your head. Don't miss the magic of what's up there-toward the tops of these incredible buildings. Who knows what you'll discover when you do...and what you might miss if you don't." In other words, she was teaching me to stay curious and to keep my eyes/mind/lens open wide.

As I shared, I am sheltering in place in the Sonoran Desert....the only desert in the world with the famed Saguaro cactus (pictures below). These desert "skyscrapers" dominate the landscape. And they are breathtaking in their girth, configuration and beauty. Some quick fun facts-Saguaro are the giants of the desert-rising as high as 60 feet tall and weighing as much as 6 tons. They grow incredibly slowly (a 10 year old plant might only be 1.5 inches tall) and live to the ripe old age of 200. Those famous "arms" first appear between 50-70 years and bloom flowers starting at 35 years of age.

This week as I was doing my self care routine of daily wandering/running and picture taking, I was reminded of my Mom's advice to LOOK UP! As I did, I saw something truly amazing-bunches of tubular white flowers with yellow insides covering the tops of each Saguaro's arms and trunk like a crown. Seemingly out of nowhere, at the start of the week, first appearing as green martian-like tubes protruding straight up. Tthen with each passing day, blooming until today, when the horizon is colored by these flowered Saguaro crowns. They open by day. Close by night. The catch though is that you must look up. Keep your eyes open on all levels. Stay curious. The flowers appear nowhere else on the Saguaro other than the very tips of the trunk and the arms. If you're simply looking out at the horizon or down on the ground, you totally miss this amazing phenomena....aka, the magic.

And that's the point! You may be wondering what the heck this has to do with anything we are experiencing now. My answer. On some level. Everything. As we enter this next month of pandemic/Covid-19 surreal and ever changing reality, with varying stages/forms of sheltering in place/opening up, there is a pervasive sense of things closing in. Many clients and members of this SIF Community have shared this sense of feeling like falling into a rabbit hole of endless questions, massive uncertainty and increasing unsure footing. And the result is often feelings of scarcity mixed with powerlessness, anger and low energy. Believe me, I so get it!

This is a time as never before which asks all of us to make the CHOICE to actively LOOK UP...to keep our lenses/aperture/filters as wide as possible...to commit to relentless curiosity....to create and stay in anabolic/growth minded energy....to envision and embrace a mindset of possibilities....allowing us to bring as much of our whole/fabulous selves to the challenges before us.

Remember, change is the one constant. Pandemic or not. Every second, we are changing. It's the one thing that is a sure bet. How we handle change is at the core of how we move through life. My coaching practice is dedicated to supporting and accelerating positive and purposeful change. While there is no one size fits all on HOW to change, or what change will ultimately look like, there are definitely some tried and true tools that help each of us effectuate and move through change positively, productively and position us for sustainable and rewarding success. And LOOKING UP WITH A WIDE LENS (always with the help of STAYING CURIOUS) is one of those key tools.

Developing and sustaining the muscles that support positive and productive action and energy is the work that we continue to do together in the Shift Into Fifth community. Remember, so many of you have started and continue to do the hard work to cultivate and develop the inner tools to stay calm, centered and shift/utilize energy in productive and powerful ways. In other words, you are ready to meet the moment!!!

Accessing resources is key! Please remember that I have put all the weekly SIF Community Coronavirus/Covid-19 Care Correspondence on my blog (www.shiftintofifth.com) with an additional (growing) list of resources for all of you to use and to share with others. Thanks to many of you, our SIF Community is growing and so is the list of resources-thank YOU!

This week's highlight Covid-19 inspired resource(s) come from actor/comedian Jon Krasinski and former CNN News Anchor/Journalist/positive news junkie Daryn Kagan:

1. SGN-Some Good News - https://www.youtube.com/watch?v=IweS2CPSnbI

2. Uplifting and Positive Stories from Daryn Kagan which includes her TED Talk "How to Watch the News and Get Inspired" - https://darynkagan.com

These are awesome resources for some much needed uplifting stories. Sure. There is no shortage of tough and challenging news. BUT, there are also countless stories of people/groups doing some truly wonderful things. Our brains, bodies and souls need to ingest these stories too. Consider this another form of LOOKING UP. Promise, this is key to support the muscle that keeps your lens/aperture wide.

And I want to remind you that I am here for YOU-to support you in any way that I can. If that means a quick call for you to rant/vent or simply to get a pep talk for you and/or members of your circles, I am here. Creating more anabolic energy for accelerated positive and purposeful change in the world is at the very core of my mission. Supporting YOU is key to that mission.

Stay strong. Be Safe. Stay Healthy. Be kind.

With Gratitude and Purpose,

Valerie

PPS. This week, my shots of the desert's spring magic are focused on these towering majestic flowering Saguaros. The desert has once again put on quite the show. I've thrown in some additional gems from the last week. Each day brings an endless array of new colors and shapes. The power, grandeur and majesty of it all continues to take my breath away. Enjoy!

1. Listen to How to Go Easy on Yourself in a Pandemic | Dr. Kristin Neff from Ten Percent Happier with Dan Harris on Apple Podcasts. https://podcasts.apple.com/us/podcast/ten-percent-happier-with-dan-harris/id1087147821?i=1000471525826

2. Listen to Ep. 118 - Rewire Your Brain for Calm, Clarity, and Joy with Dr. Shauna Shapiro from Metta Hour with Sharon Salzberg on Apple Podcasts. https://podcasts.apple.com/us/podcast/metta-hour-with-sharon-salzberg/id923019021?i=1000469277135

May 04, 2020

SIF Coronavirus/Covid-19 Care Correspondence

May 04, 2020/ Valerie Hartman

Week 8/May 3, 2020

Greetings Shift Into Fifth Community-

Week 8 of some kind of shelter in place for most of us....and I'm continuing to think about YOU.

This week, our 8th week, there is another shift. Some of us are still under strict orders to shelter in place. Some of us are dealing with various forms of "re-opening". And each scenario brings its own set of challenges, opportunities, emotions and more. Understatement....I so get it!

P is for Patience!

Competitive tennis was a big part of my formative years. Starting at the age of 10, I was hooked. Practicing at least 3-4 hours a day and playing tournaments all around was how I spent a huge chunk of my life from 11-22.

At the ripe age of 11, I asked my Mom if I could enter a tournament. A lifelong competitive athlete and lover of all things sports, she was thrilled that I wanted to give it a try. Living in New York, there was no shortage of junior tournaments. We looked and found one 12 and under doubles tournament nearby. I found another 11 year old willing to join me. Little did we know that as first time entrants, we would be matched against the best players (aka top seeds) in round one. This, as it turned out, was true for every tournament I would enter for the next 12 months. I was matched against one of the top 4 players (seeds). Apparently, and unbeknownst to me, this was a rite of passage for all new players. Another opportunity for some character building.

In this case, that top seeded team consisted of the top two 12 and under girls in the United States. My partner and I were too naive to know what was about to hit us. Our opponents looked harmless enough with their braces, pigtails and smock tennis dresses. My grandmother quietly asked that we take it easy on these sweet looking young girls. Ha! 45 minutes later, we were off the court. 6-0, 6-0, these "sweet" girls cleaned our clocks. And as a side note, 4 years later, one of them would become the youngest singles winner of the United States Open at the ripe age of 16 years and 9 months (yes, I'm talking about Tracy Austin:-)

It was quite the introduction to the tennis world. Instead of being defeated, I was hungry for more. Month after month, I entered tournaments, played the top seeds and got wiped off the court. As time went on, my losing matches seemed to take less time. Finally, my Mom asked me why I seemed to be rushing. I explained I knew the outcome, so why would I waste anymore time getting beaten. She paused and looked me straight in the eye and said, "BE PATIENT....there's no rush, we're not going anywhere, win a point, then a game, then a set, then maybe a match...each time, stay out there as long as you can."

The next tournament, before heading onto the court, she took out her eyebrow pencil. She took my left hand and put a big P on it. I was perplexed. She looked me straight in the eye and said, "P is for Patience. Look down and remember that. Take your time. Stay out there. We're in no rush. Win a point. Win a game. Win a set. Then maybe even a match" She would do that for every tournament until I left to play collegiate tennis. Wise words. A metaphor for life. A lesson I would never forget.

Fast forward. This week, at each turn, I was reminded of those wise words. Be Patient! Week 8 of Sheltering in Place far away from my home. Away from my children. When would I leave Arizona? How would I get back to Boston after getting my stepmom settled in New York? When will I see my children? How will that work? What will re-entry to New York and/or Boston be like? Questions. Lots of questions. And, not a lot of concrete answers.

The discomfort of the unknown/uncertainty was almost excruciating at points throughout the week. Looking through emails, I saw one from one of my favorite fellow/sister coaches (and friend) Leigh Weinraub. Her coaching and apparel company, Mind In Motion (https://getyourmindinmotion.com), has an awesome array of clothing and products with words of inspiration. Part of her mission is to empower and change the world one word at a time. I often go to that website to get inspired. A "go to" reenergizing resource for me.

And bam...I remembered that P on my hand from so many years ago. BE PATIENT....breathe, pause, take it one step at a time...let things unfold and trust that the answers will come (point, game, set, match). Shift, pivot, be present, focus and put in the work to move forward on the things that I can...that are here and now...gather facts/information, network with those who might have insights/information, continue to do my coaching work, meditate, write, run...and accept "reality", aka make peace with those things that are uncertain for now.

Patience. I know. It's not easy. It's a practice that warrants cultivation. A muscle that must be strengthened and tended to. Remember, change is the one constant. Pandemic or not. Every second, we are changing. It's the one thing that is a sure bet. How we handle change is at the core of how we move through life. My coaching practice is dedicated to supporting and accelerating positive and purposeful change. While there is no one size fits all on HOW to change, or what change will ultimately look like, there are definitely some tried and true tools that help each of us effectuate and move through change positively, productively and position us for sustainable and rewarding success. And PATIENCE is one of those key tools.

Accessing resources is key! Please remember that I have put all the weekly SIF Community Coronavirus/Covid-19 Care Correspondence on my blog (www.shiftintofifth.com) with an additional (growing) list of resources for all of you to use and to share with others. Thanks to many of you, our SIF Community is growing and so is the list of resources-thank YOU!

This week's highlight Covid-19 inspired resource is from Wisdom 2.0 and Jon Kabat-Zinn:

http://wisdom2conference.com/live

This link connects you to Wisdom 2.0's hosted daily Conversation and Meditation with Jon Kabat-Zinn, Ph.D. (Monday through Friday starting at 2 pm EDT/11 am PDT). Wisdom 2.0 creates workshops, conferences, talks and meet-ups to address the great challenges and opportunities at the intersection of technology, business and mindfulness/meditation to engage in ways that are beneficial to our own well-being, effectiveness in our work and useful to the world. Jon Kabat-Zinn, Ph.D, Professor Emeritus of Medicine at the University of Massachusetts, and founder of MBSR (Mindfulness Stress Reduction), is a scientist, writer and meditation teacher widely credited for bringing mindfulness into the mainstream of medicine and society.

And I want to remind you that I am here for YOU-to support you in any way that I can. If that means a quick call for you to rant/vent or simply to get a pep talk for you and/or members of your circles, I am here. Creating more anabolic energy for accelerated positive and purposeful change in the world is at the very core of my mission. Supporting YOU is key to that mission.

Stay strong. Be Safe. Stay Healthy. Be kind.

With Gratitude and Purpose,

Valerie

PPS. And I want to share more of the desert spring magic. This time, I'm including some of the wildlife out here (yup...bobcats, mule deer, jabalinas, oh my!:-) Each day brings a new array of colors and shapes. The power, grandeur and majesty of it all still takes my breath away. It reminds me to stay humble, hopeful and so grateful. And keeps me rooted in the power of possibilities. Enjoy!

1. Listen to David Kessler and Brené on Grief and Finding Meaning from Unlocking Us with Brené Brown on Apple Podcasts. https://podcasts.apple.com/us/podcast/unlocking-us-with-bren%C3%A9-brown/id1494350511?i=1000470046138

2. Listen to Brené on Anxiety, Calm + Over/Under-Functioning from Unlocking Us with Brené Brown on Apple Podcasts. https://podcasts.apple.com/us/podcast/unlocking-us-with-bren%C3%A9-brown/id1494350511?i=1000470370881

April 26, 2020

SIF Coronavirus/Covid-19 Care Correspondence

April 26, 2020/ Valerie Hartman

Letter Number 7/April 26, 2020

Greetings Shift Into Fifth Community-

Week 7 of some kind of shelter in place for most of us....and I'm continuing to think about YOU.

How are YOU? Exhausted. Hopeful. Lonely. Inspired. Sad. Anxious. Content. Frustrated. Overwhelmed. Numb. Angry. Resilient. Strong. All of the above....believe me, I totally get it.

I'm going to share a personal story (something I don't normally do) that touches on much of the above. This past week was my daughter's 18th birthday. So surreal. I have such strong memories of joyfully holding her in my hospital bed hours after she arrived. Still on that incredible high and shocked that she wasn't a 3rd son, I remember thinking so vividly about her high school graduation....when she'd turn 18 and be "launched" into the world. How exciting and wonderful it would all be.

Fast forward to this past week. Incredibly, celebrating her 18th birthday hundreds of miles away from her during a pandemic induced sheltering in place directive was NOT on my radar screen!(please, insert sarcasm!:-) As I shared, I am in Arizona sheltering in place/caring for my stepmom, and my children are sheltering in place in Georgia with their Dad and stepmom. Contrasting this new reality to my rigid recollection of what I thought this milestone would look like generated loads of thoughts of loss, frustration and grief that caused great pain.

So I grieved and yes, had myself a lovely brutal pity party. And then, tired from that depleting energy, I made the choice to WAKE UP. I shifted my focus to her....not just me. Resolute on making this major milestone celebration for her one that SHE would love and remember, and in turn, one that I could also love and remember, I turned my attention to making that goal a reality. I loosened my grip on my preconceived notions of what I thought it HAD to look like, made peace with the reality of today and started widening my filter to imagine the possibilities. I drilled down to the essence of my ultimate goal....her feeling celebrated and loved. I became laser focused...choosing and cultivating only those thoughts/narratives supporting that goal and that goal only. My energy shifted and yes, multiplied. Fueled by this new found energy, I brainstormed with friends/family. I let my mind wander, played with ideas and yes, started having fun. And I remembered that regardless of what the actual celebration looked like, she was already surrounded by love-physically, that of her brothers, her Dad, her stepmom and "virtually" by circles of friends, family....me.

Happy to report that with the help of a whole lot of folks, she had an awesome birthday....filled with a festive car parade, an entertaining music video, a collection of treasured poems/quotes/wisdom, zoom calls and a sprinkling of surprises throughout the day. The love flowing her way from points all over was palpable and powerful. It was NOT what I thought it would look like....it was indeed so much better. And mission accomplished...a birthday girl surrounded with love. And a Mom (your's truly) filled with joy and deep gratitude.

Perhaps you're thinking, sure, that works for you but what about me? Perhaps what you're really asking is, "How do I create positive/anabolic energy and stay rooted in that space in the midst of so much uncertainty, loss, change and disruption?"

While there is no simple answer, the above illustrates a series of things that are tried and true to help you accomplish that goal. And it's the work I do with my clients everyday. It's a mix of making peace with what IS (reality), grieving what's been lost and is no more, and shifting into a sense of possibility/creation for what will be. It's a dance. And it takes intentionality and commitment; it takes choosing those thoughts/stories that support looking forward (not succumbing to fear, panicking about the present, future nor dwelling on the past); it takes compassion and patience toward oneself and others; it takes a loosening of the grip on expected outcomes and making room for more expansive possibilities; it takes a sense of curiosity, gratitude and wonder sprinkled with a healthy dose of humor; it takes embracing change; and yes, it takes choosing courage and hope.

Developing and sustaining the inner muscles that support positive and productive action and energy is the work that we continue to do together in the Shift Into Fifth community. So many of you have started and continue to do the hard work to cultivate and develop the inner tools to stay calm, centered and shift/utilize energy in productive and powerful ways. In other words, you are ready to meet the moment!!!

Accessing resources is key! Please remember that I have put all the weekly SIF Community Coronavirus/Covid-19 Care Correspondence on my blog (www.shiftintofifth.com) with an additional (growing) list of resources for all of you to use and to share with others. Thanks to many of you, our SIF Community is growing and so is the list of resources-thank YOU!

This week's highlight resource is the special Pandemic Resource Page from the Omega Institute: https://www.eomega.org/collection/omega-conversations-on-covid-19

Founded in 1977, Omega is a gathering place and institute for lifelong learning. Physically located in the Hudson Valley of New York, it has served as a gathering place for great thinkers, creatives, spiritual teachers, and social visionaries. While their website (www.eomega.org) features their innovative/holistic educational programs, talks and writings to further their mission of bringing out the best in the human spirit, this Covid-19 Conversation Page features substantive conversations for shared wisdom and practices specifically focused on meeting this pandemic moment.

I want to remind you that I am here for YOU-to support you in any way that I can. If that means a quick call for you to rant/vent or simply get a pep talk for you and/or members of your circles, I am here. Creating more anabolic energy for accelerated positive and purposeful change in the world is at the very core of my mission. Supporting YOU is key to that mission.

Stay strong. Be Safe. Stay Healthy. Be kind.

With Gratitude and Purpose,

Valerie

PS. In my work and life, humor is an essential tool for shifting and staying in positive/anabolic energy. Thus, I'm sharing a few new pandemic inspired cartoons/memes. I'm also attaching 2 new podcast episodes that I found particularly inspiring and illuminating (exploring such essential themes as adaptability, kindness, joy, laughter, self-compassion, loneliness, responding vs. reacting, connectivity, choice, resilience, gratitude and hope). Please take a moment to listen-you'll be glad you did.

PPS. The desert put on quite the show this week! Truly explosive! Impossible to describe the astonishing array of colors and shapes....so I'll just share some highlights. The power, grandeur and majesty of it all continues to take my breath away. Reminds me to stay humble and hopeful. And keeps me rooted in the power of possibilities. Enjoy!

PPPS. Please remember to share these links and attachments with any and all who you think might benefit. We really are all in this together!

1. Listen to Is It Still OK to Be Happy? | Sylvia Boorstein from Ten Percent Happier with Dan Harris on Apple Podcasts. https://podcasts.apple.com/us/podcast/ten-percent-happier-with-dan-harris/id1087147821?i=1000470854466

2. Listen to Dr. Vivek Murthy and Brené on loneliness and connection from Unlocking Us with Brené Brown on Apple Podcasts. https://podcasts.apple.com/us/podcast/unlocking-us-with-bren%C3%A9-brown/id1494350511?i=1000472142134

April 20, 2020

SIF Coronavirus/Covid-19 Care Correspondence

April 20, 2020/ Valerie Hartman

Letter Number 6/April 19, 2020

Greetings Shift Into Fifth Community-

I'm thinking about you....ALL of you!

Yes. This is Week 6 of some form of Shelter In Place/Physical (Social) Distancing and major disruption of life how we have lived it. I don't know about you, but I sure have a feeling like we're all on a bit of a never ending roller coaster ride and playing a major game of whac-a-mole. There's certainly a surreal/"otherworldly" quality to it all.

In working with some of my coaching clients this past week, I am noticing a change. There's a shift from the initial shock and fear of the lockdown and disruption to a fatigue and anxiousness of what's next. And there's a whole lot of talk about "when will this end?", "when can we go back to normal?", "when will things open up so we can continue our regular lives?". The desire for answers and certainty plus a return to normal is palpable....and certainly understandable.

Truth is, I have no magic ball and cannot predict the future. I'm not a doctor nor a scientist with insights into this confusing new virus. I do stay hopeful. And I certainly continue to be incredibly grateful to the healthcare providers on the frontlines and the medical experts/scientists/Governors-Mayors-local officials working hard at figuring out this new virus and coming up with concrete plans to move us forward in this new reality.

But I can offer my coaching perspective and share what I'm working on with my clients. It's a mix of making peace with what IS (reality), grieving what's been lost and is no more, and shifting into a sense of possibility/creation for what will be. It's a dance. And it takes intentionality and commitment; it takes choosing those thoughts/stories that support looking forward (not succumbing to fear, panicking about the present nor dwelling on the past); it takes compassion and patience toward oneself and others; it takes a loosening of the grip on expected outcomes and making room for more expansive possibilities; it takes a sense of curiosity, gratitude and wonder sprinkled with a healthy dose of humor; it takes embracing change; ane yes, it takes choosing courage and hope.

Developing and sustaining the inner muscles that support positive and productive action and energy is the work that we do together in the Shift Into Fifth community. So many of you have started and continue to do the hard work to cultivate and develop the inner tools to stay calm, centered and shift/utilize energy in productive and powerful ways. In other words, you are ready to meet this moment!!!

Accessing resources is key! Please remember that I have put all the weekly SIF Community Coronavirus/Covid-19 Care Correspondence on my blog (www.shiftintofifth.com) with an additional (growing) list of resources for all of you to use and to share with others. Thanks to many of you, our SIF Community is growing and so are the list of resources-thank YOU!

This week's highlight resource is the special Pandemic Resource Page of the esteemed meditation teacher and prolific writer Tara Brach:

https://www.tarabrach.com/pandemic/

While Tara's website (www.tarabrach.com) is always filled with valuable information to help refocus, reinforce and build on so many of the tools that you already have in your toolbox, the website has added some resources, guided meditations and features focused specifically on meeting this Coronavirus/Covid-19 Pandemic moment.

Stay strong. Be Safe. Stay Healthy. Be kind.

With Gratitude and Purpose,

Valerie

PS. In my work and life, humor is an essential tool for shifting and staying in positive/anabolic energy. Thus, I'm sharing a few new funny cartoons about dealing with the "new" normal and self-care/exercising at home. I'm also attaching 2 podcast episodes that I found particularly inspiring and illuminating (dealing with such essential themes as adaptability, self-compassion, responding vs.reacting, collaboration, remembering that we always have choices, resilience, gratitude and hope). Please take a moment to listen-you'll be glad you did.

PPS. And as some of you know, I have found myself "sheltering in place" very far from my home. Through some unexpected circumstances, I am in the desert (Arizona) with my bonus-mom, in a community with a whole lot of 80 plus year olds (I drive at night, so I'm a big darn deal here:-). While this is certainly not where I expected to be riding out this pandemic-away from home and away from my 3 children (who thank goodness are safe/sound and together)-I am taking my own advice-continuing to look for the lessons/teachers/opportunities and of course, staying grateful. I remain super grateful that I can be of service during this challenging time while learning from these wise and seasoned people. And the desert in spring is astonishing-a powerful reminder of the grandeur, majesty and power of nature. I have attached a few pictures of the desert blooming (magical) and the sunsets (glorious). Enjoy!

PPPS. Please remember to share these links and attachments with any and all who you think might benefit. We really are all in this together!

1. Listen to Oprah Winfrey's Super Soul Sunday interview Dr. Edith Eva Eger:The Choice https://youtu.be/9k39X6Osr0k

2. Listen to Love in the Time of COVID | Esther Perel from Ten Percent Happier with Dan Harris on Apple Podcasts. https://podcasts.apple.com/us/podcast/ten-percent-happier-with-dan-harris/id1087147821?i=1000470622830

April 13, 2020

SIF Coronavirus/Covid-19 Care Correspondence

April 13, 2020/ Valerie Hartman

Letter Number 5/April 12, 2020

Greetings Shift Into Fifth Community-

For those who observed Passover and Holy Week/Easter this past week, I hope your celebrations have been meaningful and restorative. I know they have been creative!

I'm thinking about you....ALL of you! My active clients and those whose lives I have been fortunate enough to touch in one way or another through this magnificent and eclectic Shift Into Fifth coaching community.

As we enter this 5th week of this challenging, surreal and unprecedented time vis a vis the Coronavirus/Covid-19, I want to once again touch base with each of you and continue to be a source of support and resources for you and your circles. While each day of this period has a strangely indistinguishable and repetitive quality to it (yup, think Bill Murray and the Groundhog Day movie), I want to remind you once again that so many of you have done and continue to do the hard work to cultivate and develop the inner tools to stay calm, centered and shift/utilize energy in productive and powerful ways. In other words, you are ready to meet this moment!!!

As we continue to implement lots of common sense practices to keep our families, communities and ourselves safe (consistent 20 second hand washing, staying home/sheltering in place unless absolutely necessary, greeting others creatively without shaking hands or hugging, social (physical) distancing-standing at least 6 feet apart and avoiding crowded spaces AND staying connected socially (a phone call/a text/an email/a zoom gathering) etc.), I want to strongly remind and encourage you to be extra vigilant about your own self-care (hydration, nutrition, sleep, exercise/movement, meditation/mindfulness/deep breathing, practicing self-compassion/kindness/gratitude, laughing/smiling, staying super curious (each day asking who are my teachers today/noting lessons learned-today's takeaways), limiting social media/tv/print exposure, actively choosing/ingesting those thoughts/stories/information that support your optimal self etc.

As this pandemic continues to unfold, I have been amazed at the tremendous amount of (mostly) free on-line offerings (articles/classes/interviews/podcasts etc.) that have been created and made available to support us all to meet this challenging and unprecedented moment. So Grateful! I will continue to share what I find and encourage you to do the same with others in your circles (including me:-). To that end, I have put this weekly SIF Community Coronavirus/Covid-19 Care Correspondence on my blog (www.shiftintofifth.com) with an additional (growing) list of resources for all of you to use and to share with others. I am pleased to announce that thanks to many of you, our SIF Community is growing and so are the list of resources-thank YOU!

This week, I want to share the special Pandemic Resource Page of preeminent meditation teacher and prolific writer Jack Kornfield: https://jackkornfield.com/pandemic-resources/ While Jack's website (www.jackkornfield.com) is always filled with valuable information, guided meditations (breath based, metta/compassion etc.), teachings, exercises, podcast episodes etc. to help refocus, reinforce and build on so many of the tools that you already have in your toolbox, the website has added some resources and features focused specifically on meeting this Coronavirus/Covid-19 Pandemic moment.

And once again, I want to remind you that I am here for you-to support you in any way that I can. If that means a 10 minute call for you to rant/vent, connect or simply get a pep talk for you and/or members of your circles, I am here. Creating more anabolic energy for accelerated positive and purposeful change in the world is at the very core of my mission. Supporting YOU is key to that mission.

Stay strong. Be Safe. Stay Healthy. Be kind.

With Gratitude and Purpose,

Valerie

PS. As many of you know, in my work and life, humor is an essential tool for shifting and staying in positive/anabolic energy. It's like medicine for the soul. So in that spirit, I am sharing a few new funny cartoons about some of the challenges/idiosyncrasies of working from home, using technology and creating healthy boundaries. In that same vein, I've also tossed in a fun one for a new game called "Conference Call Bingo" plus a Shelter In Place Coping Chart measured in cartoon bears:-) And to remind you that this challenging time (like all challenging times) is also a tremendous opportunity for growth, I have attached a message that asks you to use this time to intentionally identify and build on your strengths.

PPS. Thinking that we could all use an extra lift as most of us move into this next week of Shelter In Place-so I have also attached a moving video of images of hope set to Have A Little Faith. And knowing we all feel an incredible sense of gratitude to our healthcare professionals and first responders, I have attached a powerful editorial cartoon from the Atlanta Journal-Constitution's Mike Luckovich.

PPPS. Please remember to feel free to share these links and attachments with any and all who you think might benefit. We really are all in this together!--

https://www.today.com/video/amid-coronavirus-outbreak-images-of-hope-to-have-a-little-faith-in-me-81881669642

April 06, 2020

SIF Coronavirus/Covid-19 Care Correspondence

April 06, 2020/ Valerie Hartman

Letter Number 4 - April 5, 2020

Greetings Shift Into Fifth Community-

I'm continuing to think about you....ALL of you! My active clients and those whose lives I have been fortunate enough to touch in one way or another through this magnificent and eclectic Shift Into Fifth coaching community.

As we enter this next week of this challenging, surreal and unprecedented time vis a vis the Coronavirus/Covid-19, I want to touch base and continue to be a source of support and resources for you. While each day of this period has a strangely indistinguishable and repetitive quality to it (think Bill Murray and the Groundhog Day movie), I want to remind you once again that so many of you have done and continue to do the hard work to have the inner tools to stay calm, centered and shift/utilize energy in productive and powerful ways. In other words, you are ready to meet this moment!!!

As we continue to implement lots of common sense practices to keep our families, communities and ourselves safe (wearing a face mask in public, consistent 20 second hand washing, staying home/sheltering in place unless absolutely necessary, greeting others creatively without shaking hands or hugging, social distancing-standing at least 6 feet apart and avoiding all crowded spaces, etc.), I want to strongly remind you to be extra vigilant about your own self-care (hydration, nutrition, sleep, exercise, meditation/mindfulness, practicing self-compassion/kindness/gratitude, laughing/smiling, staying curious (asking who are my teachers today/noting lessons learned-today's takeaways), limiting social media/tv exposure/consumption, actively choosing/ingesting only the thoughts/stories that support your optimal self etc.).

I have been amazed at the tremendous amount of on-line (mostly) free offerings (articles/classes/interviews/podcasts etc.) that have been created and made available to support us all in meeting this challenging and unprecedented moment. Grateful! I will continue to share what I find and encourage you to do the same with others in your circles (including me:-). To that end, I have put all the weekly SIF Community Coronavirus/Covid-19 Care Correspondence on my blog (www.shiftintofifth.com) with an additional (growing) list of resources for all of you to use and to share with others.

This week, I want to share the special Covid-19 ADAPTing Resource Guide from the Kresser Institute for Functional and Evolutionary Medicine (www.kresserinstitute.com):

https://docs.google.com/document/u/0/d/19b2pTHzbTw8oyUB1AruGw8RjIeYNJaUeGx9ypsqt3Rw/mobilebasic

This live Google Doc was shared by a wonderful friend and awesome integrative health coach Elizabeth Jump (grateful!). It's filled with an enormous array of valuable information including guided meditations (breath based, metta etc.), webinar resources, teachings, exercises, podcast episodes etc. to help refocus, reinforce and build on so many of the tools that you already have in your toolbox focused specifically on meeting this Coronavirus/Covid-19 moment. As a bonus, it also features a special section "just for kids" as well as an entire section focused on cultivating joy via the arts with live links to Music and Theatre, Art and Museums and Films/Television programming.

Once again, I want to remind you that I am here for YOU-to support you in any way that I can. If that means a 10 minute call for you to rant/vent, connect or simply get a pep talk for you and/or members of your circles, I am here. Creating more anabolic energy for positive and purposeful change in the world is at the very core of my mission. Supporting YOU is key to that mission.

For those celebrating holidays this week (Passover and Holy Week/Easter), I realize that this will indeed be a most different kind of celebration. In whatever form, may your holidays be meaningful, restorative and peaceful.

Stay Strong. Be Safe. Stay Healthy. Be Kind.

With Gratitude and Purpose,

Valerie

PS. As many of you know, in my work and life, humor is an essential tool for shifting and staying in positive/anabolic energy. So in that spirit, I am sharing a new funny cartoon about what all of our horoscopes probably look like this month:-) plus a cartoon which beautifully illustrates our current 2020 Olympians (our amazing healthcare workers!) And I'm also attaching a helpful chart which vividly illustrates the power of shifting our thoughts during this pandemic. This tool is a helpful reminder that during this time of great uncertainty and disruption, as with all challenging times, we always have the choice of which thoughts/stories we will cultivate and thus, what kind of energy we create and drive.

PPS. Please remember to feel free to share these links and attachments with any and all who you think might benefit. We really are all in this together!

April 06, 2020

SIF Coronavirus/Covid-19 Care Correspondence

April 06, 2020/ Valerie Hartman

Letter Number 3 - March 29, 2020

Greetings Shift Into Fifth Community-

As we enter the next week of this challenging, surreal and unprecedented time vis a vis the Coronavirus/Covid-19, I want to touch base and continue to be a source of support and resources for you. While each day of this period has a strangely indistinguishable and repetitive quality to it (think Bill Murray and the Groundhog Day movie), I want to remind you once again that so many of you have done and continue to do the hard work to have the inner tools to stay calm, centered and shift/utilize energy in productive and powerful ways. In other words, you are ready to meet this moment!!!

As we continue to implement lots of common sense practices to keep our families, communities and ourselves safe (consistent 20 second hand washing, staying home/sheltering in place unless absolutely necessary, greeting others creatively without shaking hands or hugging, social distancing-standing at least 6 feet apart and avoiding crowded spaces etc.), I want to strongly remind you to be extra vigilant about your own self-care (hydration, nutrition, sleep, exercise, meditation/mindfulness, practicing self-compassion/kindness/gratitude, laughing/smiling, staying curious (asking who are my teachers today/noting lessons learned-today's takeaways), limiting social media/tv exposure, actively choosing/ingesting only the thoughts/stories that support your optimal self etc.).

I have been amazed at the tremendous amount of on-line free offerings (articles/classes/interviews/podcasts etc.) that have been created and made available to support us all in meeting this challenging and unprecedented moment. Grateful! I will continue to share what I find and encourage you to do the same with others in your circles (including me:-). To that end, I have put this weekly SIF Community Coronavirus/Covid-19 Care Correspondence on my blog (www.shiftintofifth.com) with an additional (growing) list of resources for all of you to use and to share with others.

This week, I want to share the special Covid-19 Resource Page of the great meditation teacher and writer Sharon Salzberg: https://www.sharonsalzberg.com/covid-19-resources/

While Sharon's website (www.sharonsalzberg.com) is always filled with valuable information, guided meditations (breath based, metta etc.), teachings, exercises, podcast episodes etc. to help refocus, reinforce and build on so many of the tools that you already have in your toolbox, the website has added some resources and features focused specifically on meeting this Coronavirus/Covid-19 moment.

And once again, I want to remind you that I am here for you-to support you in anyway that I can. If that means a 10 minute call for you to rant/vent, connect or simply get a pep talk for you and/or members of your circles, I am here. Creating more anabolic energy for positive and purposeful change in the world is at the very core of my mission. Supporting YOU is key to that mission.

Stay strong. Be Safe. Stay Healthy.

With Gratitude and Purpose,

Valerie

PS. As many of you know, in my work and life, humor is an essential tool for shifting and staying in positive/anabolic energy. So in that spirit, I am sharing a new funny cartoon about what kind of jokes we can tell right now. And I am also attaching a helpful checklist of thought provoking questions that you can ask yourself each day as we are tasked to shelter in place/quarantine/social distance. This tool for greater self-awareness is a helpful reminder that during this time of great uncertainty and disruption, as with all challenging times, there are opportunities for powerful and meaningful growth.

PPS. Please remember to feel free to share these links and attachments with any and all who you think might benefit. We really are all in this together!

March 30, 2020

SIF Community Coronavirus/Covid-19 Resources to Meet the Moment and Thrive

March 30, 2020/ Valerie Hartman

Websites:

https://darynkagan.com - Daryn Kagan provides free powerful uplifting stories
https://www.sharonsalzberg.com - Sharon Salzberg provides free guided meditation/mindfulness teachings/podcasts
https://www.tenpercent.com/coronavirussanityguide - Dan Harris and other leading teachers offer free guided meditation/mindfulness teachings/podcasts specifically for the coronavirus/covid-19 challenge
https://mariashriver.com/sundaypaper/ - Maria Shriver’s Sunday Paper is a free on-line paper that provides articles/interviews/exercises/resources specifically for the coronavirus/covid-19 challenge
https://www.tarabrach.com/pandemic/ - Tara Brach provides free guided meditations/podcasts/teachings specifically for this pandemic (coronavirus/covid-19) challenge
https://chopracentermeditation.com/?sso_code=eyJpdiI6Iis5SEpHNElyNGRJRFd0NUFPaUNvVlE9PSIsInZhbHVlIjoiXC80OHkwbDg5dlNLbnkrTVkzQXRzc0orbFppR093TU92NzV6N2FRSUhzVXRcL05VUjZEUTJvVnhxNnRtREVMM1FKUUhEVTR3aTY4SkdReFhXcDIrXC90Y3JCSlp0WXRqeDMzTjlvUllaU0R1SjQ9IiwibWFjIjoiZmRmYjg0MGMyNGM2MDA4YjI2MmU4NmQ3MjU3MDUyYzQ1M2ExZWM0OTRiYWU0NjE0ODNlYjMxMTUzMzY3ZmNiZiJ9 - Oprah and Deepak Chopra provide free 21 guided meditation course on Finding Hope In Uncertain Times (3/23/20-4/13/20-replay through 4/18/20)
https://impactadhd.com/digitalsanitysummit - Digital Sanity Summit - ImpactADHD provides a free 5 day on-line summit starting 3/30/20 with talks/tools/guidance for parents to work with their children and constructively guide them during this pandemic.
https://www.eventbrite.com/e/livestream-jon-kabat-zinn-cultivating-mindfulness-at-this-critical-time-tickets-101254729622 - Jon Kabat Zinn provides free daily guided meditations throughout the next few weeks (starting 3/30/20) focused on Cultivating Mindfulness at this Critical Time.
https://www.garrisoninstitute.org - Garrison Institute homepage filled with free offerings, articles, interviews and more related to mindfulness/meditation.
https://mail.google.com/mail/u/1/#inbox/FMfcgxwHMZQrPmLTTHSKpRPznRJZlkMW - Tricycle Course entitled Transforming Obstacle Into Opportunity, a donation-based 3 part on-line workshop with Andrew Holecek starting April 6th.
https://docs.google.com/document/u/0/d/19b2pTHzbTw8oyUB1AruGw8RjIeYNJaUeGx9ypsqt3Rw/mobilebasic - Covid-19 ADAPTing Resource Guide from the Kresser Institute for Functional and Evolutionary Medicine (www.kresserinstitute.com). This live Google Doc was shared by a wonderful friend and awesome integrative health coach Elizabeth Jump (grateful!). It's filled with an enormous array of valuable information including guided meditations (breath based, metta etc.), webinar resources, teachings, exercises, podcast episodes etc. to help refocus, reinforce and build on so many of the tools that you already have in your toolbox focused specifically on meeting this Coronavirus/Covid-19 moment. As a bonus, it also features a special section "just for kids" as well as an entire section focused on cultivating joy via the arts with live links to Music and Theatre, Art and Museums and Films/Television programming.
https://jackkornfield.com/pandemic-resources/ -Jack Kornfield provides free guided meditations, talks, teachings, articles and more as part of his Pandemic Care Resources.
https://darynkagan.com/daryns-ted-talk-watch-news-get-inspired/ - TED Talk by Daryn Kagan, former CNN News Anchor, shares how to watch the news and get inspired.
https://insightla.org/?s=pandemic+resources - Pandemic Resource page from InsightLA Meditation, an LA-based center offering in-person and on-line meditation/mindfulness/compassion practices/teachings for people at all levels.
https://www.tenpercent.com/newsletter - Dan Harris and Ten Percent Happier’s weekly newsletter filled with in-depth articles on a variety of topics to support meeting this pandemic moment and beyond.
https://www.eventbrite.com/e/clarity-in-chaos-conscious-leadership-in-uncertain-times-tickets-103998793190- Wisdom 2.0 Event on May 15, 2020-Clarity in Chaos: Conscious Leadership In Uncertain Times (2:00-3:00 pm PDT)(Business Leaders Roundtable Discussion)

March 30, 2020

SIF Coronavirus/Covid-19 Care Correspondence

March 30, 2020/ Valerie Hartman

Letter Number 2 (March 23, 2020)

Greetings Shift Into Fifth Community-

As we enter the next week of this challenging, surreal time and unprecedented time vis a vis the Coronavirus, I want to touch base and continue to be a source of support and resources for you. I also want to remind you that so many of you have done and continue to do the hard work to have the inner tools to stay calm, centered and shift/utilize energy in productive and powerful ways. In other words, you are ready to meet this moment!!!

As we continue to implement lots of common sense practices to keep our families, communities and ourselves safe (consistent 20 second hand washing, staying home unless absolutely necessary, greeting others creatively without shaking hands or hugging, social distancing-standing at least 6 feet apart and avoiding crowded spaces etc.), I want to remind you to be extra vigilant about your own self-care (hydration, nutrition, sleep, exercise, meditation/mindfulness, practicing self-compassion/kindness/gratitude, laughing/smiling, staying curious (asking who are my teachers/noting lessons learned-today's takeaways), limiting social media/tv exposure, actively choosing/ingesting only the thoughts/stories that support you etc.).

This week, I want to share an offering from Maria Shriver (mariashriver.com) called The Sunday Paper (a free weekly digital paper meant to inspire hearts and minds): https://mail.google.com/mail/u/1/#search/maria+shriver/FMfcgxwHMPpntWvQwvNLCmdCCrChGMXv

While it's always filled with some great information, meditations, exercises, interviews etc. to help refocus, reinforce and build on so many of the tools that you already have in your toolbox, this week's edition has some added resources and features focused specifically on meeting this Coronavirus moment.

And once again, I want to remind you that I am here for you-to support you in anyway that I can. If that means a 10 minute call for you to rant/vent, connect or simply get a pep talk, I am here. Creating more anabolic energy for positive and purposeful change in the world is at the very core of my mission. Supporting YOU is key to that mission.

With Gratitude and Purpose,

Valerie

PS. As many of you know, in my work and life, humor is an essential tool for shifting and staying in positive/anabolic energy. So in that spirit, I am sharing a new funny cartoon that reminds us that everyone and everything has its own unique perspective. And I am also attaching an important reminder that we ALWAYS have a choice of what we focus on....and during this Coronavirus outbreak, it's never been more important to actively focus on what we CAN control and to let go of what we CANNOT.

PPS. Please remember to feel free to share the link and attachments with any and all who you think might benefit. We really are all in this together!

March 27, 2020

Coronavirus/Covid-19 Thinking of ALL of You-Connecting with Resources/Tools

March 27, 2020/ Valerie Hartman

These are some unprecedented and surreal times . While we “shelter at home” and practice “social distancing”, I believe it has never been more essential to stay CONNECTED…to one another, to ourselves and to resources/tools/wisdom. I have been writing a series of emails/letters to my awesome Shift Into Fifth Coaching (SIF) Community to touch base, offer support and provide resources/tools/wisdom to meet the moment and thrive throughout this challenging time. I have decided to post these letters on my blog. I am also compiling a list of articles, books, podcasts, resources, tools, cartoons, videos etc. throughout this time to further help support you. My mission is accelerating and supporting positive and purposeful change for sustainable and rewarding success. These unprecedented times invite me to be laser focused on that mission so that I can be of service to you. Please contact me at valerie@shiftintofifth.com if I can be of further support to you. And if you are so moved, please share these resources/tools and send me resources/tools/cartoons/ideas that you have encountered that you find particularly helpful so that I can share it with others. We will meet this moment and thrive as long as we remember that we truly are in this together.

With Gratitude and Purpose,
Valerie

SIF Community Coronavirus/Covid-19 Care Correspondence Letter 1 (March 14, 2020)

Greetings Shift Into Fifth Community-

I've been thinking about you....ALL of you! My active clients and those whose lives I have been fortunate enough to touch in one way or another through this magnificent and eclectic Shift Into Fifth coaching community.

I am well aware that these are some extremely challenging and surreal times vis a vis the Coronavirus...unprecedented. I am also aware that so many of you have done the hard work to have the inner tools to stay calm, centered and shift/utilize energy in productive and powerful ways.

As we implement lots of common sense practices to keep our families, communities and ourselves safe (20 second hand washing, greeting others creatively without shaking hands or hugging, social distancing (avoiding crowded spaces etc.), I want to remind you to be extra focused on your own self-care (hydration, nutrition, sleep, exercise, meditation/mindfulness, practicing self-compassion/kindness/gratitude, laughing/smiling, staying curious (asking who are my teachers/noting lessons learned-today's takeaways), limiting social media/tv exposure, actively choosing only the thoughts/stories that support you etc.).

I also want to share a website from 10% Happier that is completely dedicated to supporting people during this period: https://www.tenpercent.com/coronavirussanityguide?utm_source=cv_response&utm_medium=email&utm_campaign=cv_response_letterfromceo

It's filled with some great information, meditations, exercises etc. to help refocus, reinforce and build on so many of the tools that you already have in your toolbox.

And I want to remind you that I am here for you-to support you in anyway that I can. If that means a 10 minute call for you to rant/vent, connect or simply get a pep talk, I am here. Creating more anabolic energy for positive and purposeful change in the world is at the very core of my mission. Supporting you is key to that mission.

With Gratitude and Purpose,

Valerie

PS. As many of you know, in my work and life, humor is an essential tool for shifting and staying in positive/anabolic energy. So in that spirit, I am sharing a fun way to think about washing your hands. And I am also attaching an important reminder of what's NOT cancelled during this time.

PPS. Please feel free to share the link and attachments with any and all who you think might benefit. We really are all in this together!

July 24, 2019

2019 B.A.A. Boston Marathon-DID IT!-Reflections/Lessons Learned/Takeaways

July 24, 2019/ Valerie Hartman

April 15, 2019

Valerie Hartman, Career Development/Life Coach, Motivational Speaker, Connector Shift Into Fifth (www.shiftintofifth.com)

What a thrill! Running my 2nd Marathon-2019 B.A.A. Boston Marathon

“No pain, no gain.”

How many times had I uttered those words…to others (especially to my kids) and to myself? And truly believed them (still do). Lying on a stark physical therapy table with big beads of sweat streaming down my forehead, shaking and my teeth clenched from the excruciating pain, I was starting to wonder who the hell ever came up with those words?! David (my miracle PT) was working his way down my right IT Band and adductor. Digging his fingers deep and pulling the muscle from the bone every quarter of an inch-snapping lesions, stretching scar tissue. More length. More flexibility. Then the major ice rub down. To the point of total numbness. Bring down the inflammation. Usher in the fresh oxygenated blood. 90 minutes in total. 3 times a week. For the next 7 weeks, this was part of the regimen now required to accomplished my next big/bold goal-completing the 2019 historic B.A.A. Boston Marathon.

Having run my first marathon (TCS 2018 NYC Marathon) just 5 weeks prior (at 55!), I could feel the void. The exhilaration of crossing that finish line in Central Park after running 26.2 miles through 5 magnificently diverse boroughs of New York on a glorious fall day was still so fresh. I missed the training, having a set goal, the structure and yes, the endorphins. Then my Dad died suddenly in early December. Heartbroken and stunned, I knew I had to do something more than work to help channel/process my grief. So I put my name on a waitlist to run the 2019 B.A.A. Boston Marathon. It was a complete long shot.

As I stepped off the plane in mid-January from an impromptu and healing trip to Havana, I checked through my emails. It had been a week with little to no Internet coverage-what a gift! And there it was. My acceptance to run the 2019 B.A.A. Boston Marathon! Miraculously, I had gotten off the waitlist to join the Brigham and Women’s Gillian Remy Stepping Strong Team.

I frantically looked at the calendar. 13 weeks until the Race! Raise a minimum of $7500 for my charity. Train and be ready to run 26.2 miles in the most historic and iconic of marathons on Patriots Day (April 15, 2019). Holy smokes! Beyond exciting and just a tad bit overwhelming. With a renewed commitment to harness the energy of discomfort and take action, I said YES!

With 5 less weeks to train (I had trained a full 18 weeks for my first marathon, NYC), I decided I had to expedite my training. Against my own advice of researching and consulting those in the know, I barreled through and trained super hard and intensely. I was on a mission to make up for lost time. And I did another big no/no. I didn’t listen to my body as it sent me signals that things were not ok. By week 5 of my expedited training, my body said enough! My IT Band was so inflamed and adductor so tight, I could literally barely lift my right leg to walk, let alone run/train.

I was so sad and frustrated thinking that my dream of running this second marathon was over. Venting my sadness/frustration with my own little pity party, I remembered my own advice. Access resources, stay curious and stay open to the journey looking/being different. With no time to lose, I realized I needed immediate help. I went to the doctor and then a PT running specialist. No stress fractures (thank goodness). The inflammation was indeed very acute. But all hope was not lost. I was told by the amazing PT that while it was not guaranteed, if I committed to the rehab plan and stringent “alternative” training regimen, I might just have a chance to realize my goal.

This required a big leap of faith. But what choice did I have? And truth be told, with curiosity and gratitude as my guide, I decided that perhaps training for this marathon in such a different way might just be filled with even more lessons to learn/takeaways than the training for the NYC Marathon. What if I looked at this as an invitation to grow? Once again, I said YES! And for the next 7 plus weeks, right up to the morning of the Boston Marathon, I did EVERYTHING I was told by my miracle PT and awesome charity team running coach.

The treatments were brutally painful. The strengthening exercises grueling. The financial commitment not small. The process so counterintuitive-I wouldn’t actually take a real run until 7 days before the race (the typical time of tapering). And the strategy for the race so completely different than the NYC Marathon. “Running” this marathon, if even possible, would involve BOTH running AND walking at specific and strategic intervals to make it the full 26.2 miles. It all felt so strange. So unfamiliar. But I made a choice to trust, to believe, to commit, to take it day by day. I surrendered to the process of a new way to train and run the race - realizing if I really wanted to achieve this new big/bold goal, something I’d never done, I’d have to do and think things I’d never done/thought.

At the crack of dawn on April 15, 2019, Boston Marathon Day, I checked in with my PT for one last check-up. We had discussed that I would be ok with whatever he decided. I knew inside I had given it my best effort. Now I had to be solidly ok with whatever he determined-of course disappointed if the answer was no. Either way, I was intent to be filled with gratitude for the support and incredible lessons learned along the way. If he felt the leg was strong/healthy enough, he’d give me the green light to give it a try. He checked it thoroughly, smiled and said, “you’re ready”.

And so I walked out to the starting line with overwhelming gratitude-just getting to that start line felt like the big win. The rest would be just a bonus. On that April 15th, I did indeed run/walk/run/walk/run 26.2 miles through 8 towns, up and down rolling hills (including the infamous Heartbreak Hill) through 4 different weather systems in 5 1/2 hours (the last 2 in sub-9 minute miles). It was an epic test of my mental and physical capabilities. And a true team effort.

I am still processing the lessons learned/takeaways from that experience. As with all of my endeavors, especially ones involving sports, I want to share. Here are my top takeaways:

1. DREAM way out of your comfort zone. And say YES!

2. TAKE ACTION - get out of your head and move into action.

3. PUSH your body through the pain BUT also listen to the pain and respect what it’s telling you about your body’s injuries...a balancing act.

4. STAY PRESENT- commit to EACH STEP OF THE JOURNEY/TRAINING without projecting to the future (this was critical as I rehabbed my acute IT Band inflammation).

5. CREATE A WINNING TEAM-Seek out and connect with resources and friends/family who will support you being your best. From Coaches to doctors to physical therapists to friends and family…nobody does something alone (especially something bigger than ever imagined)…nor should they…having the right team to move you to your goal is essential.

6. COMMIT your time/treasure to get the task done (money, time, equipment etc.)…it tells the universe you mean business.

7. STAY RADICALLY CURIOUS - Research/read/learn about the training, nutrition, the race, recovery etc. Ask tons of questions and be open to the answers. Read books/articles about training/running/nutrition/mindset/equipment/physiology etc.

8. KNOW YOUR WHY-SET YOUR INTENTION and keep connecting to it.

9. CONNECT WITH SOMETHING BIGGER - Run for something bigger than yourself (although I am not judgmental about those who do it to prove something to themselves etc.-just saying that doing the training and running connected to a charity/cause (Brigham and Women’s Stepping Strong Trauma Center) was an extra bonus for me to stay motivated and to connect with folks to let them support you).

10. BE GRATEFUL/HAVE FUN! Cry too. Circle back to smile/laugh-even when it really hurts.

11. EMBRACE the pain/discomfort. Know it’s part of the process-especially when it comes to physical challenges. Don’t resist it and know that it signals growth and means that you are building toward something. Seriously, no pain, no gain!

12. TRUST the process.... of training/PT etc. Once you research and pick a training plan to follow-then trust it. Now you can pivot and adjust but subscribing to the training plan, trusting it, do the work, following through at each turn (regardless of how you feel about doing it in that moment).

13. MEDITATE daily-basically brain bicep curls-it literally rewires the brain, keeps you in the present moment and helps at every turn.

14. FUEL YOUR BODY-Nutrition/hydration is key-understand what works, what doesn’t and put good fuel into your body. (Quick aside-added Juice Plus to my regimen for the NYC Marathon and the health benefits were astonishing.)

15. BELIEVE-push away the self-doubt/negative “inner critic” messages-you are so much stronger than you can ever imagine. In order to do new/bigger/bolder things, you have to be willing to think new/bigger/bolder thoughts and/or at the very least, not buy into the old restrictive thoughts/stories

16. DECIDE which thoughts/stories will support the most empowered/effective/content filled you. Then cultivate those and let the others wilt and die.

17. LOOSEN THE GRIP-let go of the preconceived idea of what “it’s supposed to look like” and focus on each part of the process. The end result might just be beyond anything you could imagine.

18. SHOW UP-both mentally and physically every day. Take it one step at a time (literally) knowing that somehow, in the end, you will accomplish and learn things you never thought possible.

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