Tag Archives | Inspiration

The Reason I Write

The Reason I Write | kaileenelise.com

“The universe buries strange jewels deep within us all, and then stands back to see if we can find them.”
(Elizabeth Gilbert, Big Magic: Creative Living Beyond Fear)

I have been writing for as long as I can remember. In journals. In letters. In essays and poems. In newsletters and blog posts. I started kaileenelise.com in 2009 as an escape from my day job. I wrote from coffee shops before going into work. On my lunch breaks I scrolled through Twitter and read the archives of my favorite sites. I connected with women from all over who were also seeking creativity, inspiration, and a little peace in our everyday.

Writing has always been there for me. I like how it transports me back in time to revisit memories through a new lens. How it propels me into my future hopes and dreams. How researching an idea feels like swimming far below the surface. How sharing what I’ve written can feel like coming up for air.

When my hands are on my keyboard, or my pen is pressed firmly onto the page, the chatter in my mind slows down. When I’m searching for the thoughts, the words, the details and feelings, I take deep breaths. The kind that lift my chest, expand my rib cage, and expose my heart.

I write because it’s cheap therapy. I write because I like to hear myself talk. I write because it feels good to start at zero and end up somewhere else. I write because of the rare occasion when the words magically spill out onto the page or screen and leave me feeling like they came from somewhere else. I write because whenever I take a break from writing, my mind gets soggy and my heart starts to harden.

All of these reasons are insignificant compared to the biggest reason of all. And it’s the one I always forget about, like when you’ve seen a movie a thousand times, but aren’t quite sure what happens at the end until you watch it once more.

I write because revisiting my words – weeks, months, or years later – grounds me, roots me, connects me to myself and the universe in a way nothing else ever has.

A few days ago I was cleaning up my files and sorting through a dozen half-written essays when I came upon this,

My sweet Baby O is seven weeks and two days old and our lives as a family of three have settled into an unpredictable rhythm. We can count on the sunsets and sunrises to mark time. There are coos, smiles, diaper changes, cries for help, endless feedings, and moments when I stop to wonder how we got so lucky. They say having a child will change you, and of course I knew that the very second the pregnancy test was positive, but it’s impossible to know how.

I am so new at this. I don’t know what I’m doing or what’s around the corner. But lately I’ve noticed a voice within that is calling me to be better. Ground, calm, gentle, nice. These aren’t traits at the top of my list of strengths, but now that I’m this baby’s mama, all I want to do is shed my rough edges and be soft.

This, my dear friends, is the reason I write.

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Whole30 Round 2 – Recap + Recipes

Whole30 Round 2 - Recap + Recipes | kaileenelise.com

Unless commitment is made, there are only promises and hopes; but no plans.
(Peter F. Drucker)

Happy Tuesday, lovelies. How was your weekend? We stayed close to home and opted-out of the whole Halloween thing. Instead, we went for a long run on Saturday morning, visited our friends who just had a baby (so many tiny snuggles!), completed the first draft of our ceremony, and crossed a few more things off our wedding to-do list!

Today I am finishing my Whole30 Round 2. That means, over the course of this summer/fall I have followed these rules for 30 days straight, twice:

  • Do not consume added sugar of any kind, real or artificial
  • Do not consume alcohol in any form, not even for cooking
  • Do not eat grains
  • Do not eat legumes
  • Do not eat dairy
  • Do not consume carrageenan, MSG or sulfites
  • Do not try to re-create baked goods, junk foods, or treats with “approved” ingredients
  • Do not step on the scale or take body measurements during the program

In some ways, my Whole30 Round 2 was more difficult than the first. There were several occasions, especially during the last two weeks, when I wanted to give up. The second round felt less “special” and more like everyday life. The newness wore off and sticking to the rules felt more rigorous. That said, I am incredibly happy that I did not give up.

My original inspiration for starting Whole30 was to slim down for my wedding, but I also wanted to investigate this way of eating for the long-term. In my dream scenario, I hoped to discover a set of rules that I could follow every day that would help make my body feel good without squandering my love for food. And that’s what I found!

Will I stick with this 100% everyday moving forward? No, not totally. But, I do want to remain primarily grain-free, sugar-free, dairy-free, legume-free, and processed-foods-free. I have naturally settled into a preference for eating paleo (here’s what that means).

Two rounds of Whole30 have helped me build an arsenal of delicious recipes. I no longer feel like a dinner with just veggies and meat is incomplete. Here are some favorites:

In terms of alcohol, I learned that I’m perfectly fine with going out and not drinking, even to a three-day music festival. I will go back to enjoying wine and cocktails here and there, but I doubt I’ll ever be much of a beer drinker. My Whole30 weekend mornings have been a lot more pleasant without that fuzzy feeling of an almost-hangover!

Now would be the time to establish a new daily routine, but that’s not going to happen… after my first Whole30, I dove into indulgence with a 3-week trip to Europe. It was an incredible adventure, but tough on my body after eating so clean for the previous month.

This time, I am facing another uncommon situation: there’s just 18 days until our wedding! The next few weeks are going to be a far cry from ordinary, but they will be wonderful. In the midst of all the celebrations, I hope to follow this advice to myself:

  • Plan ahead. When eating out, review the menu in advance and commit to your food selection before sitting down at the restaurant. When going out for drinks, hydrate with water and switch to club soda after a few.
  • Stay active. When you exercise, it helps you maintain the motivation to make healthy choices. Remember that practicing yoga always makes you feel strong and happy, and running makes you feel accomplished. You have the time to work out every day, even if it’s just for 20 minutes.
  • Be kind. Part of this is doing what feels good. That will be staying “compliant” sometimes and “indulging” other times.  Either way, being kind means not judging yourself harshly. And on judging, watch your negativity. Wrap your gremlins and nasty thoughts with a warm blanket of love and kindness.

If you would like to learn more about my Whole30 journey, check out my recaps from round 1 day 12, round 1 day 26, and round 2 day 11. You can also follow me on Instagram where I’ve been posting a lot of food pics: @kaileenelise.

Are you thinking this might be something you want to try? I say, go for it! You can do anything for 30 days, especially if it makes you feel good. I highly recommend visiting the Whole30 website and reading It Starts With Food for more information.

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Thirty Before Thirty 1/2 Birthday Check-In

Thirty Before Thirty 1/2 Birthday Check-In  | kaileenelise.com - image via Death to the Stock Photo

Live in each season as it passes; breathe the air, drink the drink, taste the fruit, and resign yourself to the influences of each.
(Henry David Thoreau)

My half-birthday was last Monday, September 29. I didn’t do anything specific to celebrate, although we did arrive in Paris that day and ended up with some great memories to mark the occasion! When I created my thirty before thirty list 3 months ago, I only included things that were exciting, possible, and felt like a celebration. Now that I have reached the half-way mark, I am more excited than ever about this project.

Thirty Before Thirty 1/2 Birthday Check-In

Here are the items I have crossed off my thirty before thirty list so far:

  • Plan a great 30th birthday for my Mister – We had a wonderful time celebrating in Charlotte with his buddies from college.
  • Have a picnic in the park – We went to Blues on the Green in Zilker Park earlier this summer with my Mister and a group of our friends. We packed a picnic dinner and sat under the Austin sky hanging out and listening to music.
  • Buy a pair of designer jeans – Before we left for Europe, I went to Nordstrom and picked up a pair of Paige Denim jeans along with a few other items for our trip. Love the way these feel!
  • Travel to at least 1 new country – With our Europe trip, I was able to check Germany and Austria off the list!
  • Run in a race – I ran a 10K last month, and finished much quicker than I was expecting! While I would love to set my sights on another half marathon, I’m sticking with shorter races for now. I just registered for the Susan G. Komen Race for the Cure 5K in Austin the weekend before our wedding.
  • Go paddle boarding – My friend Jen took me out on Town Lake for my first paddle boarding experience this summer. I also went out a few times on Lake Norman when we were visiting family in Charlotte. I was always nervous about paddle boarding, but it’s much less scary and way more relaxing than I thought it would be!
  • Have a makeover for the first time – When I went to Nordstrom for the shopping trip mentioned earlier, I also booked a makeup lesson at the Bobbi Brown counter. It was a great experience! Special thanks to Chelsea Bea for encouraging me to give this a try.
  • Drink all of my tea before buying more – I’m going to consider this done even though I didn’t technically drink all of my tea. Instead, I gave some away and threw the rest out. Many of the teas I owned had sugar and other ingredients that are not Whole30 approved. Instead of forcing myself to drink them, I have decided to start with a clean slate and be more conscious about the teas I buy moving forward.
  • Learn how to curl my hair – I purchased my first curling iron and brought it with me to Europe. Forcing myself into the new habit while on our trip turned out to be a great plan (since it was my only hair styling option). It took some practice, but it was was easier than I thought it would be to style and I love the way it looks curled!

So, that’s 9 things down and 21 to go in these last six months before my 30th birthday. Looking at the items that are complete, it’s interesting that several of them were things that I was nervous about, but really wanted to do. The lesson here is that I need to go for it more often… no matter what “it” is!

Looking ahead, there are a few items already in the works, like a mini-moon in Vegas just after our wedding and a trip to New Orleans for Mardi Gras! There are also other items like cultivating a daily meditation practice that I need to spend some time on. I’m excited about what’s left on the list, and I am looking forward to sharing another update in 3 months!

Image via Death to the Stock Photo

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September Recap + October Intentions

September Recap + October Intentions | kaileenelise.com - image via Death to the Stock Photo

You have to participate relentlessly in the manifestation of your own blessings.
(Elizabeth Gilbert)

Hello, friends. I hope you are having a very happy start to October. It really does not feel like a new month since I’m in a travel time warp. We’re traveling from Paris to Edinburgh today, then home to Austin on Sunday. When we step back into our apartment, things will start feeling a bit more real.

Similar to how the start of October has been eclipsed by our travels, September was magical, strange, disorganized, and amazing. Everything considered, I am quite pleased with how my intentions for the month turned out.

To review, my intentions for September:

  • Make two playlists – Easy, fun, and done! I put together this playlist for my 10K and another for our travels (that I’ll share in an upcoming post).
  • Run in my first race since back surgery two years ago – Yes! I ran faster than planned and had a blast with my Mister.
  • Buy some new art and finishing touches for our bathroom – No progress. Preparing for our travels took priority, so I’m planning to revisit this in October.
  • Read one fiction book – I went on a bit of a fiction binge this month, reading: Big Little LiesThe Husband’s Secret, and Me Before You. All three were great.
  • Read one non-fiction book – I am still working on Secrets to a Healthy Metabolism
  • Finish my Whole30 with total commitment – Done! I am really happy with how this went and I’m planning to start another Whole30 when we get back from our trip.
  • Go on our 21-day trip with 2 pieces of luggage + 2 carry-ons – Did it! Here’s how.
  • Write & pre-schedule some blog posts to go live during our travels – Sorta, not really.
  • Take at least one solo-trip during our Europe adventure – Nope. Our travels have been busy and I’ve dedicated my solo time to working, resting, exercising, and reading.

Since it feels like the stakes are high, I am trying to keep my October intentions realistic. I want to use the next few weeks to become reacquainted with our normal, non-travel routine. I want to do what I can to be proactive and strategic with my time.

Here are my October intentions — what are yours?

decorate the “empty corners” of the apartment
eat clean and exercise often because there’s just 7 weeks until the wedding now!
put together weekly meal plans + make some freezer meals
work on our wedding to-do list: vows, songs, gifts, seating arrangements, etc.
post the remaining Europe trip recaps (like these highlights from London)
order photo books from our last 2 international trips
finish Secrets to a Healthy Metabolism and Daring Greatly before starting another book
share a thirty before thirty check-in

Image via Death to the Stock Photo

This post contains affiliate links, which means if you click + purchase I will receive a small commission. Thank you for reading & supporting An Extraordinary Adventure!

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Warby Parker – Round 2

Warby Parker | kaileenelise.com - image via Warby Parker

Style is a way to say who you are without having to speak.
(Rachel Zoe)

Hello, lovelies! Do you wear contacts or glasses? I wear my contacts every day, but there are times when glasses are the convenient and comfortable option. A few years ago I did my first round of Warby Parker home try-ons. I enjoyed the experience so much, I made a video and shared it with you.

When it was time to update my prescription, I first tried David Kind — imagine if Warby Parker and Stitch Fix had a baby. You complete a style profile, share a picture of you, and an eyewear stylist sends a selection of glasses for you to try-on at home. (Here’s a good review that had me intrigued.) Unfortunately, I really did not like any of the glasses they sent… I was super bummed and forgot to snap pictures!

I still love my current Warby Parkers, but I have been craving a style update. So, I decided to order myself another round of home try-ons to see if any new styles suited my fancy. Warby Parker did not disappoint! Can you guess which ones I ordered?

Warby Parker | kaileenelise.com

1 – Linwood in striped chestnut
2 – Upton in oak barrel
3 – Sims in violet magnolia
4 – Ainsworth in walnut tortoise
5 – Wilkie in greystone
6 – Finn in amber*

My least favorites were #1 – Linwood and #5 – Wilkie because the edges were more boxy and pronounced. #4 – Ainsworth were too big for my taste. #2 – Upton and #3 – Sims were both great! I went back and forth between which to buy and would be very happy wearing either on a daily basis. Ultimately, I went with the Sims because I love the violet magnolia (you can really see the colors here).

If you need new glasses, or if you’re looking for a style update, I recommend giving Warby Parker a try. My glasses were just $95 and I cannot wait to wear them!! I am hoping they arrive before we take off for Europe. Glasses are a must-wear on redeye flights.

*my current pair circa 2011, no longer available on the Warby Parker website.

Image via Warby Parker

This post contains affiliate links, which means if you click + purchase I will receive a small commission. Thank you for reading & supporting An Extraordinary Adventure!

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Tiny Risks

Tiny Risks - image via Unsplash | kaileenelise.com

And the day came when the risk to remain tight in a bud
was more painful than the risk it took to blossom.
(Anaïs Nin)

I have been trying something new lately — taking small, tiny risks. They are so small, I doubt if any one else would even notice or dare to call them risks. It is a fun little practice. Something that nudges me outside my comfort zone. If you are looking for a way to switch things up, I recommend you try it.

This started when I was trying to find a mat towel for hot yoga classes. Lululemon had a grey one that felt like the safe choice, but they also had this white and black striped one with a jungle leaf pattern on it. Sounds a little crazy, right? Well, I usually buy “basics” for my wardrobe and accessories… so buying it felt daring and risky to me.

It is a silly example, but I was waffling back and forth as if it were a big decision. Do you ever agonize over tiny things? I find myself spending time and brain power on small decisions that don’t matter one way or another. Maybe it is a form of procrastination, or a way to distract myself from bigger things.

Either way, I am working to make quick, tiny risks with the small decisions. I bought the crazy jungle, striped yoga mat and moved on with my life.

This strategy works for all sorts of things. If there is a recipe you have been wanting to try, go for it. If there is a workout class that looks intriguing, give it a try. If you find yourself thinking of excuses not to try something, pause, turn around, and take that tiny risk.

Do not let the fear of failure, or the force of routine, stop you from the little joys in life. Tiny risks require a small effort, but they can have a big impact on your happiness.

Image via Unsplash

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Podcast Inspiration

Podcast Inspiration - image via Sascha Kohlmann on Flickr | kaileenelise.com

Just don’t give up trying to do what you really want to do.
Where there is love and inspiration, I don’t think you can go wrong.
(Ella Fitzgerald)

I mentioned on Twitter that while working from home, I pretend podcast hosts are my mentors and Spotify + Pandora are my coworkers. I was sorta joking, but not really. It gets quiet around here and reality TV is not inspiring background noise.

I have been listening to podcasts for a long time. I remember listening to them while walking across campus in college. When we lived in North Carolina, I listened during my commute. Once I started working from home, I realized that I missed my podcasts dearly. So, now I listen on long walks, during my lunch break, and while cooking dinner.

Podcasts are a free and convenient way to learn, laugh and grow. iTunes and Stitcher have vast libraries, and you can also stream episodes directly from the publisher’s website. If you’re new to the podcast game, the The New & Noteworthy and Top Podcasts lists on iTunes are great places to begin. Once you find a few you enjoy, look for similar shows in the section called, “Listeners also subscribed to…”

From the silly to serious, there is something for everyone. Some podcasts are interview-based and others are one, two, or a few people having a conversation. When I find a podcast I really like, I usually go back through the archives and listen from the first episode on.

Here are five great podcasts + my recent favorite episode from each:

The Joy the Baker Podcast
iTunes | Stitcher

Joy Wilson from Joy the Baker and Tracy Benjamin from Shutterbean are best friends and bloggers who host this hilariously chatty podcast. With a “real talk” approach, these ladies share their thoughts on random, yet relatable, topics including friendships, food, careers, blogging, dating, married life, and self-care.

Recent Fave: Joy & Tracy manage to talk about preparing for houseguests, making adult Jell-O shots, and stalking fitness Instagrammers in episode #120. It was laugh out loud funny and practical at the same time.

The Accidental Creative
iTunes | Stitcher

Todd Henry, author and creativity guru, hosts this helpful podcast about thriving in the create-on-demand world. I have been listening to his podcast for years, but it’s become even more relevant since launching my own business. Each episode offers expert advice on generating and executing brilliant ideas.

Recent Fave: Todd’s interview with Ryan Holiday about Turning Obstacles into Opportunity is genius. This was my first introduction to Ryan Holiday, I just added his book to my Kindle and cannot wait to read it.

Elise Gets Crafty
iTunes | Stitcher

I have been a long time reader of Elise’s blog. Her style, creativity, and open nature make me want to get crafty. When she launched her podcast I knew I had to listen. Elise has a fearless, can-do attitude when it comes to business and blogging. Her interviews (and solo-podcasts) are filled with practical ideas and advice.

Recent Fave: In episode 16, Elise talks with Cortnee Loren Brown about thinking productively about your passions. This really resonated with me because it got me thinking about what my passions are, and how I can be more thoughtful about how I pursue them.

The Lively Show
iTunes

Jess is another blogger I have followed for awhile. I even contributed to her Design Your Life series almost 5 years ago. The Lively Show features incredible interviews about living with intention. Jess is a fantastic host who asks questions that get to the heart of the matter.

Recent Fave: Jess had a very conversational and honest interview with Austin-based entrepreneur Noah Kagan. Noah shares some unique experiences he’s faced (like getting fired from Facebook) and provides great insight on finding meaning in your career.

The Sarah R. Bagley Podcast
iTunes

Sarah’s podcast is a more recent discovery of mine, although I have since gone back and listened to all the episodes. Sarah is a mom, blogger, group fitness instructor, and recovering perfectionist. Her interviews with guests focus on overcoming perfectionist tendencies and embracing a B+ life.

Recent Fave: In podcast #18, Sarah interviewed Kyla Roma, a blogger and designer I have followed for awhile. Listening to their conversation felt like being privy to a real, genuine chat between girlfriends. I adore Kyle’s approach to overcoming perfectionism.

Download these for podcast inspiration, or seek out ones that align with your interests. Don’t see your favorite listed above? Take a moment to share other playlist-worthy podcasts in the comments below.

Image via Sascha Kohlmann on Flickr

This post contains affiliate links, which means if you click + purchase I will receive a small commission. Thank you for reading & supporting An Extraordinary Adventure!

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My Thirty Before Thirty List

Thirty Before Thirty List | kaileenelise.com - image via unsplash.com

When you arise in the morning,
think of what a precious privilege it is to be alive:
to breathe, think, enjoy, and to love.
(Marcus Aurelius)

This Sunday is my 1/4 birthday! I had to visit timeanddate.com to know for sure, but now that I do it feels like something worth celebrating. My 29th year is nearly a quarter complete, and there’s a lot of exciting times ahead.

Whenever I come across a thirty before thirty list on the web, I think about how fun it would be to have one. (Check out this one from my blogging bestie, Chelsa Bea.) A countdown to my 30th birthday + a list of fun things to do? Yes, I want in!

Thirty Before Thirty List | kaileenelise.com

I’ve been collecting ideas since my 29th birthday on March 29th. Before putting together the final list, I looked through each item and asked myself three questions:

Is this exciting? Is this possible? Is this a celebration?

Each item that got yes yes yes, stayed. Anything that got a no had to go.

There are things I’m pretty certain will happen. Getting married!!! Relaxing honeymoon!

There are other items that might be a challenge. Learning Photoshop has been a back-burner goal of mine for 10 years (seriously). So, that would be an accomplishment.

There are travel-related things. I have a serious case of wanderlust… what can I say!?

And there are items just for fun! Like getting a makeover and buying designer jeans.

This list has me smiling from ear to ear. It will take effort and time to accomplish, but that’s ok! I love lists — and this one will add some focus + fun to my 29th year.

On my 30th birthday, I want to look through my thirty before thirty list with gratitude for all that’s behind — and excitement for all that’s ahead.

 

Images via Unsplash + Kaileen Elise

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Working It Out + Playlist

image :: Speeding past us.

Let me tell you the secret that has led me to my goal:
my strength lies solely in my tenacity.
(Louis Pasteur)

image :: Dappled Shade Savasana

The smallest goal achieved stands taller than the grandest intention.
Do whatever your heart leads you to do — but do it.
(Dan Zadra)

Working out regularly takes energy and stick-to-it-ness. It also takes some patience and understanding. Pursing any goal requires dedication, belief and grace. It’s impossible for every step we take to be toward our dreams. We sometimes take the long way. Detours offer scenery, new opportunities and the occasional dead end. I find that when I create systems and failsafes, there is less room for error. I might take a side road, but I have the tools to get back on track.

I’ve put a lot of focus on healthy choices and working out these past few weeks. Transitioning from the Whole Living Action Plan to regular everyday life has been a challenge. After cutting alcohol, caffeine, processed foods and added sugar out of my diet for a month, anything more than nothing feels like too much. Valentine’s Days, birthday celebrations and eating out have been forks in my road to wellness.

Three things help me get back on track: finding new sources of inspiration, getting to the root of what motivates me, and having compassion for myself. It’s a process, with a series of decisions that move me closer to and further from my goals each day. Intellectually, I know I won’t (and can’t expect myself to) make the best choices 100% of the time. Emotionally, it is hard not to beat myself for indulging in spoonfuls of icing, a huge serving of chips and salsa, or an extra glass of wine.

Overall, I am enjoying this experience. Like a challenging yoga class, I am working towards my edge. If I push myself too hard, there’s a chance I will falter. But it’s worth it. So incredibly worth it.

I’m working it out on all fronts these days — from meal planning and budgeting, to hitting the gym and deepening friendships. This is a motivating, action-inspiring playlist. It starts out with chill, yet upbeat tunes and moves into fast paced songs to get me going on my long runs. I’m trying something new for this playlist by sharing it on Grooveshark in addition to listing the songs.

Listen to my Working It Out playlist now, or follow the links to iTunes below.

image :: Working It Out Playlist

Tell Me (Clock Opera Remix) / Au Revoir Simone
Moth’s Wings / Passion Pit
Walking On a Dream / Empire of the Sun
Otis / Kanye West & JAY Z feat. Otis Redding
Good Feeling / Flo Rida
We Found Love / Rihanna feat. Calvin Harris
Marchin On / Timbaland feat. OneRepublic
Stronger (What Doesn’t Kill You) / Kelly Clarkson
Whip My Hair / Willow
Scream / Michael Jackson
Part of Me / Katy Perry
Down On Me / Jeremih & 50 Cent
Turn Me On / David Guetta & Nicki Minaj
Where Have You Been / Rihanna
Hit the Floor / Twista & Pitbull
6 Foot 7 Foot / Lil Wayne feat. Cory Gunz
Power / Kanye West
Coming Home / Diddy – Dirty Money & Skylar Grey

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Image Credit:
Speeding past us. + Dappled Shade Savasana via lululemon athletica

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Happy Valentine’s Day

image :: love letter

Your world is a living expression of how you are using and have used your mind.
(Earl Nightingale)

image :: Day 92

Though we travel the world over to find the beautiful,
we must carry it with us or we find it not.
(Ralph Waldo Emerson)

love notes ♥

As for the future, your task is not to foresee it, but to enable it.
(Antoine de Saint-Exupery)

Happy Valentine’s Day, my dear friends! I hope you find time today to express your love — through your words, thoughts and actions.

Treat yourself to something special. Delight a friend, kiss your sweetie, surprise a stranger. Take time to reflect on all the love in your life. Nosh on chocolates, eat nothing but veggies. Go for a run, practice yoga, sleep in or take a long bubble bath.

Play on Pinterest, read your favorite blogs, listen to podcasts, pick up a new magazine. Wear lip gloss, paint a sparkly top coat on your nails, wear your coziest sweater. Write in your journal, watch a favorite movie, or do nothing at all.

Take this day to show yourself and the ones you love just how much you care.

Image Credits:
love letter / calligraphy poster / in my shop via bubbo.etsy.com
love notes ♥ via jessgrrrr
Day 92 | July 2 2008 | The things I love via Shereen M

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