April 2023 Newsletter      Are transitions hard for you?

Transitions can be hard. Be gentle with yourself. 

One of the foundational beliefs in my company ARAY Wellness Coaching is that there isn’t anything stronger than a circle of women. Support is critical. Shifts can be challenging. That’s what makes them exciting, and, let’s not forget, hard. 

I remember, years ago, the dread when it was the end of my kids’ three hours of TV time/week. They’d fuss and try to finagle more screen time. I’d feel exhausted and they’d stomp off to their rooms or out into the yard. 

I’m noticing a similarity in myself as as days lengthen and temperatures rise. All winter, we’ve been cozy on the couch, reading or binge-watching shows and movies. We’ve slept more. We’ve run from our cars into the house. We haven’t had as much interaction with others. 

Now, it’s spring and the expectation is to go on walks and picnics as the pace of our social life picks up. 

This can be abrupt, especiall...

March 2023 newsletter

Announcing the re-launching of  

Mindfully Renew and Magnify your Energy Retreat

This re-energizing retreat was planned in 2020. 

There was lots of excitement, but the pandemic had other ideas.

We are now ready to relaunch the invitation again!                                    

Here is an awesome offer for the

Mindfully Renew and Magnify your Energy Retreat

Sunday July 23 – Friday, July 28, 2023 at Blacktail Ranch in Wolf Creek, Montana.

Explore this lovely land as you take optimal steps that will lead to your best health.  

Are you ready for an adventure?

And to take time for yourself to breathe, and heal?

Do you like bonding with heart-centered women?

Are you ready to have fun and play in the majestic mountains of Montana? 

Are you interested in learning healing activities on sacred land? 

Reconnect with your vibrant energy in the gorgeous setting of Blacktail Ranch in Wolf Creek, Montana.

There are only ten spaces availab...

Dec/Jan 2023 newsletter by kathy smith

Do you have a favorite tree? Recently while listening to a sermon, our minister referred to a tree on the edge of a field. 

Has this ever happened to you? That someone will say something and a whole experience unravels in your mind?

That's what transpired a few weeks ago. I saw myself with my daughter on our trip of a lifetime in Bali. We sat on our balcony that overlooked an enormous tree. In the morning we watched hundreds of birds rise up to the outermost branches and fly off for the day. In the evening, the birds would return back into the protection of the branches for the night.

This is a tree that I return to, in my mind, often. It's now become a symbol for how important deep roots are, as well as branches that reach skyward. As we age, trees can become symbolic for us. We want to stand tall, and weather storms. We want to be a refuge for others and to stand tall, to support ourselves, and others. We expand our horizons. 

Reading “The Hidden Life of Trees”, I l...

November 2022 Blog

How do you express gratitude for the most precious gift ever? 

 There is boundless love surrounding our first grandson, Henry. 

I step into the newest, and next, phase of maternal love. 

It’s a delicate balance ~ 

Visit but not too long ~ 

Be that extra pair of hands ~

Shop and make meals ~ 

Offer wisdom but not too much ~

How to help…

Keep showing up. 

A dear friend and I say this to each other on a regular basis. 

It’s what we do, now that our kids are grown.  

Now that the next generation is joining us.

We stand in witness of their amazing life choices. 

Showing up… It’s how we give back. 

And forward to the next generation.

Henry is the sweetest bundle of joy. 

He’s awake for about an hour during the day. 

(What happens from 9pm-when we leave- and 9am-when we return to visit with Kelsey, Rich and Henry…

let’s just say they’re all figuring it out ) 

When he looks at me, I sense a knowing, that Henry is the wisest he’ll ...

AUGUST 2022 BLOG

Does this describe you? Squats well with others!  

I am grateful for the energy surges I receive when I push my body, just to the limit. Sometimes my body gives me a ticket when I’ve gone over the edge. That’s when I’m so glad to have a few self-care tricks up my sleeve. 

Now you can too.  

Warm it Up!

OK, maybe it’s a sign of graceful aging…I keep a heating pad next to my desk and use it often. 

My chiropractor recommended using heat for 20 minutes, a few times a day. 

I use one like this. The pad itself is a little longer so I can sit on it in the middle and get both my lower back and hamstrings. 

It’s great to have the 2 hour shut-off in case I forget to turn it off. 

Three heat settings offer options and the cover is washable. 

I’ll use it in the morning before I do my work out and I’ve warmed up my spine before I even start my warm up. 

Hot or Cold? 

Sometimes, with a stiff joint or overused area, I’ll alternate between heat and cold. 

October 2022 Blog

There’s a celebration about to happen.

And I need your advice… on how to be a grand mother. 

The beginning of the next generation…

Expanding who we’re caretakers of

Using the  history of our elders

Putting our spin on the narrative…

Wholeheartedly

With grace

Humbled 

And filled with gratitude.  

What is your grandmother story? 

Did you have one who told you stories, or soothed you through crises? 

Do you remember going to your grandmother’s home? 

What are the memories that are awakened? 

Both of my grandmothers died before I was born. I sought out grandmother role models. 

Several of the women on my street filled the bill. 

I remember Mrs. Schill with her cookie jar always filled with chocolate chip cookies that was next to a jar of Jergen’s Cherry Almond lotion. The smells are intermingled in my mind. 

Mrs. Davis’ house had a particular museum-like quality. 

Everything was always in place and she always seemed glad to see me when I...

Move on up

Have you noticed this in the past few years? That your health is moving up on the to-do list?

People who were 55-90 years old were surveyed about their beliefs about their health and what contributed to a healthy lifestyle in a new study by AARP and National Geographic.

It was noted that participants recognized that good health is no longer a given and it’s a critical time to stabilize health and engage in activities that will improve wellbeing.

These last few weeks, I’ve been part of a teaching lab of my own making as I recover from Covid.

The three days of fever were debilitating and the lingering lung issues were worrisome and troubling.

I’ve known several people with long-haul Covid symptoms and wanted to avoid dealing, at all costs, with the ongoing effects of this insidious virus.

Keep this list handy

That’s when I created the list of alternative therapies that I repeated until I had that moment…you know it… I woke up one day and my head and chest f...

June 2022 Blog

When the world seems overwhelming, what do you do to help refocus?

One of my favorite songs is “Seasons of Love” from “Rent”. 

The lyrics remind us to pay attention to what really counts. 

The melody is uplifting. 

And it’s a reminder that there are 525,600 minutes in a year. 

I invite you to embrace a few of these life hacks and create space for events and days where there is more patience, kindness, love, and understanding in your world. 

Time Chunk 

You have items on your daily to-do list. 

Studies show that when there’s a time limit associated with a task, the chances of it getting done in the allotted time increases. 

How do you know if you’ve reached your goal if you haven’t set one? 

Accomplish what you set out to do and befriend the feeling of a timely success. 

You’ve just created space, now fill it with something that feels good to your heart. 

Do Not Disturb

When was the last time you didn’t look at a screen for an entire day? 

I try ...

Walking in springtime. Sounds like a song title. 

Ready to get out and release the winter dust that may have descended during the chilly months? 

Let’s go for a walk. Maybe even more than once a day. 

Even 15 minutes a day of moderate-intensity walking can increase life expectancy by three years and lowers your risk of death by 14 percent, according to Health magazine. 

Ever since I was diagnosed with sciatica back in July and was advised to not do forward bends, I took to the sidewalks, and trails. I love a challenge. I had relied on my beloved yoga community to supply me with mindful movement strategies for years. Could I meet my same exercise quota through walks and weights? 

FITT is good to follow to ensure a successful workout. 

Frequency reminds one to move often.  

Intensity brings to mind the idea that for moderate exercise, you can carry on a conversation, and for intense movement, it would be difficult to sing while exercising (doesn’t everyone sing while worki...