Run/Walk Interval Training

Run/Walk Run Interval Training

STOP

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Here is where you usually see “Week One”. For some speeding through week one not only seems impossible but reads as impossible when you glance to week two. Many of  the training schedules that teach people to run, even those training you to do run/walk intervals make the assumption everyone is fit enough to accomplish it. For some just thinking about running is a daunting scary thought. And you are who this blog post is for. 

Running is hard for me. And I always always always fail when I look at training walk to run schedules. And when I stop training and go back to it, I have to go all the way back to training wheels and start all over again. Not only do I need to stay consistent with training but I need extra leg muscle building added onto it, plus I have to foam roll the heck out of my legs often because my muscles seem to bind up super easy. And I can’t stress enough, especially if you have a hard time with the whole running thing, warm up and cool down exercises! And work on using proper form (and https://www.youtube.com/watch?v=fQ7ewHFw_I8) every single time you lace up!

Breathing. Gaining proper breath control isn’t always easy when you’re trying to learn how to run. Take your time, you WILL ease into it as long as you keep reminding yourself the proper way to breathe when running.

What I’m sayin is don’t rush yourself. Don’t let the pressure of timetables and the abilities of others stop you in your tracks from doing it. It doesn’t matter how slow you go or how long it takes you to actually run. If running is difficult for you, I recommendation to put all other exercise on the back burner other than stretching stuff (*see below) until you’ve completed this training.

Start from square zero!

 

This my friends,  is MY version of training to run. And the main point is, it doesn’t matter;
If you run
if you ever run

But if you want to run and you’ve tried and failed, take it easy on yourself and progress as fast or slow as you can or want to.

Not all runners are;
super athletes
in it because they LOVE it
racers
15 minute milers
or even 20 minute or more milers
nor do all care if they hit the next pr

And that my friends, is OK! No, more than ok. If you want to train to run simply because you never have, or because you can’t, that FABULOUS!!

So I threw together a little training plan for myself with reminders to myself as I begin this challenge yet again! I have personal goals that I’ve let get sabotaged because I felt I wasn’t good enough, or fast enough. And now, I just don’t care. My goals are for me and they are no less important that that dude or girl who’s trying to pr their 9 minute mile. So here’s a training plan for those who aren’t super athletes but still want to go out and get it done. We may not be wild about running but we can get wildish with the right plan and support!

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Run/Walk Run Interval Training Schedule

Day 1-Run/Walk
Day 2-Run/Walk
Day 3-*Rest
Day 4-Run/Walk
Day 5-*Rest
Day 6-Run/Walk
Day 7-Rest

*On rest days doing some yoga, pilates or bodyflow type stretching routines would be helpful to relax tension your body’s built up and would help your muscle function recover smoother.

 

Duration Of Training

As long as it takes you to succeed!

 

Run/Walk Run Interval Training Lessons

Lesson 1:
Warm up for 5 to 10 minutes with a brisk walk. Then begin your run/walk intervals. Run at an easy pace for 1 minute, then walk for 5 minutes. Repeat the interval 3 times.

Repeat for as many weeks as needed. Then, when you can preform Lesson 1 in its entirety, and feel confident, move on to Lesson 2.

Lesson 2: Warm up for 5 minutes with a brisk walk. Then, run at an easy pace for 1 minute, then walk 4 minutes. Repeat the interval 3 times.

Repeat for as many weeks as needed. Then, when you can preform Lesson 2 in its entirety, and feel confident, move on to Lesson 3.

Lesson 3: Warm up for 5 minutes with a brisk walk. Then, run at an easy pace for 2 minutes, then walk 4 minutes. Repeat the interval 4 times

Repeat for as many weeks as needed. Then, when you can preform Lesson 3 in its entirety, and feel confident, move on to Lesson 4.

Lesson 4: Warm up for 5 minutes with a brisk walk. Then, run at an easy pace for 3 minutes, then walk 3 minutes. Repeat the interval 3 times

Repeat for as many weeks as needed. Then, when you can preform Lesson 4 in its entirety, and feel confident, move on to Lesson 5.

Lesson 5: Warm up for 2 minutes with a brisk walk. Run at an easy pace for 4 minutes, then walk for 2 minutes. Repeat the interval 3 times

Repeat for as many weeks as needed. Then, when you can preform Lesson 5 in its entirety, and feel confident, move on to Lesson 6.

Lesson 6: Warm up for 2 minutes with a brisk walk. Run at an easy pace for 5 minutes, then walk for 2 minutes. Repeat the interval 3 times

Repeat for as many weeks as needed. Then, when you can preform Lesson 6 in its entirety, and feel confident, move on to Lesson 7.

Lesson 7: Warm up for 2 minutes with a brisk walk. Run at an easy pace for 6 minutes, then walk for 2 minutes. Repeat the interval 3 times.

Repeat for as many weeks as needed. Then, when you can preform Lesson 7 in its entirety, and feel confident, move on to Lesson 8.

Lesson 8: Warm up for 2 minutes with a brisk walk. Run at an easy pace for 7 minutes, then walk for 2 minutes, then run at an easy pace for 7 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 8 in its entirety, and feel confident, move on to Lesson 9.

Lesson 9: Run at an easy pace for 8 minutes, then walk for 2 minutes. Repeat the interval twice.

Repeat for as many weeks as needed. Then, when you can preform Lesson 9 in its entirety, and feel confident, move on to Lesson 10.

Lesson 10: Run at an easy pace for 10 minutes, then walk for 2 minutes. Repeat the interval twice.

Repeat for as many weeks as needed. Then, when you can preform Lesson 10 in its entirety, and feel confident, move on to Lesson 11.

Lesson 11: Run at an easy pace for 12 minutes, then walk for 2 minutes, then run at an easy pace for 6 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 11 in its entirety, and feel confident, move on to Lesson 12.

Lesson 12: Run at an easy pace for 13 minutes, then walk for 2 minutes, then run at an easy pace for 5 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 12 in its entirety, and feel confident, move on to Lesson 13.

Lesson 13:Run at an easy pace for 15 minutes, then walk for 2 minutes, then run at an easy pace for 4 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 13 in its entirety, and feel confident, move on to Lesson 14.

Lesson 14: Run at an easy pace for 16 minutes, then walk for 1 minute, then run at an easy pace for 4 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 14 in its entirety, and feel confident, move on to Lesson 15.

Lesson 15: Run at an easy pace for 18 minutes, then walk for 1 minute, then run at an easy pace for 3 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 15 in its entirety, and feel confident, move on to Lesson 16. If you’re not yet ready for running without walk breaks, that’s perfectly fine. You can stick with any lesson you feel comfortable with and just add repeats of the circuit. There are plenty of people who run/walk every day, even in races!

16th and Final Lesson: Warm up for 5 minutes walking. Run for 20 minutes. Cool down walk for 5 minutes.

Congratulations!!!!Now you can run for 20 minutes straight! From here you can now successfully navigate most of the other training schedules online to either get faster, run further , longer, or all of the above. But now you have a foundation to build upon and to call upon when you need it. If you’re still struggling, stay with lesson sixteen until you’ve built more endurance and strength! No matter what, you should be darn proud of yourself!!!

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14 Running-Specific Strength Training Exercises

 

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Yoga and a long beautiful walk through the Botanical Gardens…

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Saturday the hubby and I had a morning yoga session at the Norfolk Botanical Gardens. The gardens host quite a few different community projects as well as certificate programs in Floral Design. It was a gorgeous cool spring day and a perfect way to spend Saturday morning together! The class was very beginner friendly and the instructor, Charlotte was amazing! She also teaches Yin Yoga at the The Space Above Yoga Center

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After yoga, we received free admission with the cost of the yoga class. What a beautiful way to spend a Saturday morning, yoga to restore surrounded with nature’s beauty. It was a magical day! 

 

It was peaceful and kind of meditative at times. Even though we’ve live in this area nearly 9 years, my hubby’s never been to the Botanical Gardens before. So this made the day extra special.

 

 

I’ve been to the Gardens with visiting friends during the height of tourist season and it was beautiful. But it was hot and can get crowded. I’ve always recommended people travel here during off season. No lines, hotels are less expensive, and events are less crowded. So plan two trips to the area. One for relaxing and one to take in all the tourist vibe events! 

 

So now come take a walk with us as we explore the

Norfolk Botanical Gardens

 

“There is unspeakable beauty and potential to be found in nature. It entices me and is an invitation I just have to accept.”  ~Jil Ashton-Leigh 

 

 

“A human being is a part of the whole called by us universe, a part limited in time and space. He experiences himself, his thoughts and feeling as something separated from the rest, a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty.”
~Albert Einstein

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“It is no longer sufficient to describe the world of nature. The point is to defend it.” ~Edward Abbey

“There is a pleasure in the pathless woods,
There is a rapture on the lonely shore,
There is society, where none intrudes,
By the deep sea, and music in its roar:
I love not man the less, but Nature more”
~George Gordon Byron

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“Adopt the pace of nature: her secret is patience.”
~Ralph Waldo Emerson

 

“‘Is the spring coming?’ he said. ‘What is it like?’ …

‘It is the sun shining on the rain and the rain falling on the sunshine, and things pushing up and working under the earth.'”

~Frances Hodgson Burnett, The Secret Garden

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“Those who contemplate the beauty of the earth find reserves of strength that will endure as long as life lasts. … There is something infinitely healing in the repeated refrains of nature — the assurance that dawn comes after night, and spring after winter.”

~Rachel Carson, Silent Spring

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“Nature’s peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop off like autumn leaves.”

~John Muir, Our National Parks

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“I felt like lying down by the side of the trail and remembering it all. The woods do that to you, they always look familiar, long lost, like the face of a long-dead relative, like an old dream, like a piece of forgotten song drifting across the water, most of all like golden eternities of past childhood or past manhood and all the living and the dying and the heartbreak that went on a million years ago and the clouds as they pass overhead seem to testify (by their own lonesome familiarity) to this feeling.”

~Jack Kerouac, The Dharma Bums

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“An early morning walk is a blessing for the whole day.”  

~Henry David Thoreau

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“Whoever loves and understands a garden will find contentment within.”

~Chinese proverb

 

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As we walked through the Enchanted Forest, the birds became hyper aware and greeted us as we passed by! It was magical!

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

~ Lao Tzu

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Sadly it was closed, the Butterfly House is a summer event.

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But the Butterfly Garden was blooming!

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In a field of roses, she is a wildflower.

~Unknown

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“One touch of nature makes the whole world kin.” ~William Shakespeare

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“The richness I achieve comes from Nature, the source of my inspiration.”

~Claude Monet

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The Rose Garden

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“One of the most tragic things I know about human nature is that all of us tend to put off living. We are all dreaming of some magical rose garden over the horizon instead of enjoying the roses that are blooming outside our windows today.”

~Dale Carnegie

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“Take time to smell the roses.”

~Proverb

Hope you enjoyed the tour of the Norfolk Botanical Gardens. We highly recommend it for a low key, long walk kind of day filled with beauty. 

💚

Susan & Keith

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The Grateful Walking Dead?

Just ran across this and had to share with you guys! Zombie Yoga Original Artwork! If you’re a fan of The Walking Dead & Yoga, you may just love this artwork. You have to check out their Instagram or Kozyndan Blog for all their artwork!
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Bunny Yoga – It’s a Thing

Brian Russo has a whole book dedicated to Bunny Yoga which is super cute!
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It’s available on Amazon, just click the book cover below to check it out!

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And there’s a yoga studio in Richmond, British Columbia where you can take yoga practice with the furry little ones scurrying about 💜

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Rise!

 

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Yoga Mat By: Gaiam – Hana Singlet By: INKnBURN
Up off my buns finally. Been in a physical rut/dead stop for quite some time. Struggles are real, depression and loss are real and not always is it easy to bounce back. I tend to shut myself off and hide from the world till I am stronger again. I think it’s because I never want anyone to see or know when I am hit hard and feeling weak and vulnerable. Shutting myself down has always been my go to fix. But it doesn’t work, it only makes things worse.
So I have a new attitude, new goals, and a new fitness schedule. It’s easy and flexible and will allow me to ease myself back into it all while still pushing my limits but giving me room to change things up. In the past I’ve tried to adhere to rigid schedules (that I made for myself) and ultimately I burned out fast. I pushed to hard in some aspects and not hard enough in others. But now I feel my head’s back in the game and hubby and I are working to be a support system instead of being negative enablers. You know how that story goes. I’d say how about stopping for a doughnut and while yeah one doughnut is fine, once in a while, us leaving with four doughnuts and neither trying to talk the other back to just one, or better yet none in NOT fine.
We’ve sadly loved each other so much we’ve allowed each other to be lazy and excuse away and let back in bad eating habits. Now we’ve acknowledged the problem and are facing it head on. We’ve turned the page and now love each other enough to say no, to give that push when needed and to be the reminder that we can do better and strive for more. We’ve moved and LOVE the place and with that have good vibes and positive energy flowing again (photo’s to come)!
So yeah, back to my schedule….
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I’m getting back to the basics and starting all over again. This will help me focus and small improvements and specific goals.
Monday – Yoga
Tuesday – Run/Walk/Run
Wednesday – Cross Train/Weights
Thursday – Run/Walk/Run
Friday – Yoga
Saturday – Long Run/Walk/Run
Sunday – Rest/Stretch
When we moved we moved near two amazing things,  a park and a yoga/meditation/reiki studio! We also live near a gym and the YMCA (looking into memberships). And I also have a couple at home video’s I love. Bob Harper has a great series of video’s that are complete cardio conditioning, these are my go to when I am at home and need a good strength workout. He also has one of my all time favorite Yoga dvd’s. But I also follow a few yogi’s online and I’m going to check out Beachbody’s new release, 3 Week Yoga Retreat. Seane Corn, Travis Eliot, Shiva Rea and Rodney Yee are some of the online yoga teachers I follow. Another great source for yoga is Gaiam! I am hoping to incorporate some of the RWB‘s Death By Sled workouts @TheVault (it’s gonna hurt!). I’m dying to try kickboxing!
Toss in some hiking, hula hooping, swim training (yikes) and maybe some biking and climbing for a bit of flavor and I think I’ll be doing just fine. Oh and don’t forget RACES!! They are a huge motivator and so much fun!!
I am so thankful for my husband, friends, and family that stick by and remind me that even when life gives you those lemons, oranges and grapes are out there too. I’m thankful for my INKnBURN, RunJunkEes, RWB, and Hogwarts Running Club families out there who even when I’m not participating give me the motivation and inspiration I need to pick myself back up again. You have no idea how inspiring you really are 💙
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So if you’re out there and life gave you some set backs and kicked your butt to the ground, just remember that when you fall, you can rise again. So start climbing back out of it and live. Live life loud and embrace ever single moment with your whole heart. It’s your one sweet life. Don’t let anyone’s judgement hold you back, even your own. I believe in you and I believe in me. We can do this 💜
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75 𝑴𝒊𝒏 𝑷𝒐𝒘𝒆𝒓 𝒀𝒐𝒈𝒂

 

𝑨𝒏 𝒂𝒕𝒉𝒍𝒆𝒕𝒊𝒄 𝒚𝒐𝒈𝒂-𝒃𝒂𝒔𝒆𝒅 𝒘𝒐𝒓𝒌𝒐𝒖𝒕 𝒂𝒊𝒎𝒆𝒅 𝒕𝒐 𝒊𝒏𝒄𝒓𝒆𝒂𝒔𝒆 𝒔𝒕𝒓𝒆𝒏𝒈𝒕𝒉, 𝒇𝒍𝒆𝒙𝒊𝒃𝒊𝒍𝒊𝒕𝒚 𝒂𝒏𝒅 𝒔𝒕𝒂𝒎𝒊𝒏𝒂! 𝑻𝒉𝒊𝒔 𝒇𝒖𝒍𝒍 𝒍𝒆𝒏𝒈𝒕𝒉 𝒕𝒐𝒕𝒂𝒍 𝒃𝒐𝒅𝒚 𝒘𝒐𝒓𝒌𝒐𝒖𝒕 𝒇𝒐𝒄𝒖𝒔𝒆𝒔 𝒐𝒏 𝒄𝒐𝒎𝒃𝒊𝒏𝒊𝒏𝒈 𝒅𝒚𝒏𝒂𝒎𝒊𝒄 𝒃𝒓𝒆𝒂𝒕𝒉 𝒘𝒊𝒕𝒉 𝒂 𝒔𝒆𝒓𝒊𝒆𝒔 𝒐𝒇 𝒔𝒕𝒓𝒐𝒏𝒈, 𝒇𝒍𝒐𝒘𝒊𝒏𝒈 𝒂𝒏𝒅 𝒔𝒕𝒂𝒕𝒊𝒄 𝒎𝒐𝒗𝒆𝒎𝒆𝒏𝒕𝒔. 𝑨𝒍𝒍 𝒍𝒆𝒗𝒆𝒍𝒔 𝒂𝒓𝒆 𝒘𝒆𝒍𝒄𝒐𝒎𝒆, 𝒍𝒐𝒐𝒌𝒐𝒖𝒕 𝒇𝒐𝒓 𝒎𝒐𝒅𝒊𝒇𝒊𝒄𝒂𝒕𝒊𝒐𝒏 𝒅𝒆𝒎𝒐𝒏𝒔𝒕𝒓𝒂𝒕𝒊𝒐𝒏𝒔 𝒕𝒉𝒓𝒐𝒖𝒈𝒉𝒐𝒖𝒕 𝒕𝒉𝒆 𝒗𝒊𝒅𝒆𝒐. 𝑺𝒆𝒕 𝒕𝒐 𝒂𝒏 𝒆𝒄𝒍𝒆𝒄𝒕𝒊𝒄 𝒎𝒊𝒙 𝒐𝒇 𝒎𝒖𝒔𝒊𝒄 𝒂𝒏𝒅 𝒅𝒆𝒔𝒊𝒈𝒏𝒆𝒅 𝒇𝒐𝒓 𝒚𝒐𝒖 𝒕𝒐 𝒂𝒄𝒄𝒆𝒔𝒔 𝒄𝒐𝒏𝒗𝒆𝒏𝒊𝒆𝒏𝒕𝒍𝒚 𝒂𝒏𝒚𝒘𝒉𝒆𝒓𝒆.

𝑭𝒆𝒘 𝒐𝒇 𝒕𝒉𝒆 𝒎𝒂𝒏𝒚 𝒃𝒆𝒏𝒆𝒇𝒊𝒕𝒔:
– 𝑷𝒆𝒓𝒇𝒆𝒄𝒕 𝒄𝒐𝒎𝒑𝒍𝒊𝒎𝒆𝒏𝒕 𝒕𝒐 𝒘𝒆𝒊𝒈𝒉𝒕 𝒕𝒓𝒂𝒊𝒏𝒊𝒏𝒈
– 𝑨 𝒈𝒓𝒆𝒂𝒕 𝒘𝒂𝒚 𝒕𝒐 𝒊𝒎𝒑𝒓𝒐𝒗𝒆 𝒄𝒐𝒏𝒄𝒆𝒏𝒕𝒓𝒂𝒕𝒊𝒐𝒏 𝒂𝒏𝒅 𝒇𝒐𝒄𝒖𝒔
– 𝑮𝒖𝒂𝒓𝒂𝒏𝒕𝒆𝒆𝒅 𝒔𝒘𝒆𝒂𝒕 𝒕𝒐 𝒑𝒖𝒓𝒊𝒇𝒚 𝒔𝒌𝒊𝒏 𝒐𝒇 𝒕𝒐𝒙𝒊𝒏𝒔
– 𝑰𝒏𝒄𝒓𝒆𝒂𝒔𝒆 𝒊𝒏 𝒅𝒂𝒊𝒍𝒚 𝒑𝒆𝒓𝒇𝒐𝒓𝒎𝒂𝒏𝒄𝒆 – 𝑺𝒕𝒓𝒆𝒔𝒔 𝒎𝒂𝒏𝒂𝒈𝒆𝒎𝒆𝒏𝒕

𝑹𝒆𝒒𝒖𝒊𝒓𝒆𝒎𝒆𝒏𝒕𝒔 & 𝑹𝒆𝒔𝒕𝒓𝒊𝒄𝒕𝒊𝒐𝒏𝒔
– 𝑨𝒍𝒍-𝒍𝒆𝒗𝒆𝒍𝒔, 𝒎𝒐𝒅𝒊𝒇𝒊𝒄𝒂𝒕𝒊𝒐𝒏𝒔 𝒂𝒓𝒆 𝒂𝒗𝒂𝒊𝒍𝒂𝒃𝒍𝒆
– 𝑵𝒐𝒕 𝒔𝒖𝒈𝒈𝒆𝒔𝒕𝒆𝒅 𝒇𝒐𝒓 𝒕𝒉𝒐𝒔𝒆 𝒘𝒊𝒕𝒉 𝒄𝒉𝒓𝒐𝒏𝒊𝒄 𝒂𝒊𝒍𝒎𝒆𝒏𝒕𝒔

 

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𝑭𝒐𝒓 𝒎𝒐𝒓𝒆 𝒊𝒏𝒇𝒐 𝒐𝒏 𝑴𝒂𝒓𝒌 𝒂𝒏𝒅 𝒄𝒉𝒆𝒄𝒌𝒐𝒖𝒕 𝒉𝒊𝒔 𝒐𝒕𝒉𝒆𝒓 𝒑𝒐𝒘𝒆𝒓 𝒚𝒐𝒈𝒂 𝒗𝒊𝒅𝒆𝒐𝒔, 𝒈𝒐 𝒕𝒐: 𝒉𝒕𝒕𝒑://𝒘𝒘𝒘.𝒎𝒊𝒈𝒉𝒕𝒚𝒄𝒐𝒍𝒍𝒆𝒄𝒕𝒊𝒗𝒆.𝒄𝒐𝒎

 

“𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒂𝒕𝒆𝒓 𝒏𝒆𝒗𝒆𝒓 𝒈𝒐𝒆𝒔 𝒔𝒕𝒂𝒍𝒆, 𝒔𝒐 𝒚𝒐𝒖 𝒋𝒖𝒔𝒕 𝒉𝒂𝒗𝒆 𝒕𝒐 ‘𝒌𝒆𝒆𝒑 𝒐𝒏 𝒇𝒍𝒐𝒘𝒊𝒏𝒈’…”

𝑺𝒖𝒏𝒔𝒉𝒊𝒏𝒆 𝒀𝒐𝒈𝒂 & 𝑴𝒆𝒅𝒊𝒕𝒂𝒕𝒊𝒐𝒏

𝑻𝒐𝒅𝒂𝒚 𝑰 𝒆𝒎𝒃𝒓𝒂𝒄𝒆𝒅 𝒕𝒉𝒆 𝒔𝒖𝒏𝒔𝒉𝒊𝒏𝒆. 𝑨𝒇𝒕𝒆𝒓 𝒕𝒉𝒆 𝒉𝒐𝒓𝒓𝒊𝒃𝒍𝒆 𝒔𝒕𝒐𝒓𝒎𝒔 𝒕𝒉𝒂𝒕 𝒑𝒂𝒔𝒔𝒆𝒅 𝒕𝒉𝒓𝒐𝒖𝒈𝒉 𝒂𝒏𝒅
𝒌𝒏𝒐𝒘𝒊𝒏𝒈 𝒕𝒉𝒂𝒕 𝒂𝒖𝒕𝒖𝒎𝒏 𝒊𝒔 𝒒𝒖𝒊𝒄𝒌𝒍𝒚 𝒔𝒆𝒕𝒕𝒍𝒊𝒏𝒈 𝒊𝒏 𝑰 𝒘𝒂𝒏𝒕𝒆𝒅 𝒕𝒐 𝒕𝒂𝒌𝒆 𝒂 𝒎𝒐𝒎𝒆𝒏𝒕 𝒕𝒐 𝒂𝒑𝒑𝒓𝒆𝒄𝒊𝒂𝒕𝒆 𝒕𝒉𝒆 𝒔𝒖𝒏𝒔𝒉𝒊𝒏𝒆 𝒊𝒏 𝒕𝒉𝒆 𝒘𝒂𝒓𝒎𝒕𝒉 𝒐𝒇 𝒍𝒊𝒏𝒈𝒆𝒓𝒊𝒏𝒈 𝒔𝒖𝒎𝒎𝒆𝒓 𝒕𝒆𝒎𝒑𝒆𝒓𝒂𝒕𝒖𝒓𝒆𝒔.

𝑰’𝒎 𝒏𝒐𝒓𝒎𝒂𝒍𝒍𝒚 𝒏𝒐𝒕 𝒂 𝒎𝒐𝒓𝒏𝒊𝒏𝒈 𝒑𝒆𝒓𝒔𝒐𝒏 𝒂𝒕 𝒂𝒍𝒍. 𝑰 𝒂𝒎 𝒂 𝒃𝒊𝒕 𝒐𝒇 𝒂𝒏 𝒊𝒏𝒔𝒐𝒎𝒏𝒊𝒂𝒄 𝒂𝒏𝒅 𝒉𝒂𝒗𝒆 𝒂𝒍𝒘𝒂𝒚𝒔 𝒃𝒆𝒆𝒏 𝒂 𝒃𝒊𝒕 𝒐𝒇 𝒂 𝒗𝒂𝒎𝒑𝒊𝒓𝒆 𝒍𝒐𝒗𝒊𝒏𝒈 𝒕𝒉𝒆 𝒏𝒊𝒈𝒉𝒕 𝒂𝒏𝒅 𝒕𝒉𝒆 𝒎𝒐𝒐𝒏𝒍𝒊𝒈𝒉𝒕. 𝑩𝒖𝒕 𝒕𝒉𝒊𝒔 𝒎𝒐𝒓𝒏𝒊𝒏𝒈 𝑰 𝒘𝒂𝒔 𝒖𝒑 𝒂𝒕 𝒔𝒖𝒏𝒓𝒊𝒔𝒆 𝒔𝒐 𝑰 𝒔𝒕𝒂𝒓𝒕𝒆𝒅 𝒕𝒉𝒆 𝒅𝒂𝒚 𝒘𝒊𝒕𝒉 𝑴𝒚 𝒄𝒐𝒇𝒇𝒆𝒆 𝒂𝒏𝒅 𝒘𝒂𝒕𝒄𝒉𝒊𝒏𝒈 𝒕𝒉𝒆 𝒔𝒖𝒏𝒓𝒊𝒔𝒆.  𝑰 𝒘𝒂𝒏𝒕𝒆𝒅 𝒕𝒐 𝒍𝒊𝒏𝒈𝒆𝒓 𝒍𝒐𝒏𝒈𝒆𝒓 𝒊𝒏 𝒕𝒉𝒆 𝒎𝒐𝒓𝒏𝒊𝒏𝒈 𝒍𝒊𝒈𝒉𝒕 𝒂𝒔 𝑰 𝒔𝒊𝒑𝒑𝒆𝒅 𝒎𝒚 𝒄𝒐𝒇𝒇𝒆𝒆 𝒘𝒂𝒕𝒄𝒉𝒊𝒏𝒈 𝒕𝒉𝒆 𝒓𝒂𝒚𝒔 𝒃𝒆𝒄𝒐𝒎𝒆 𝒘𝒂𝒓𝒎 𝒂𝒏𝒅 𝒃𝒓𝒊𝒈𝒉𝒕. 𝑰 𝒅𝒆𝒄𝒊𝒅𝒆𝒅 𝒂𝒇𝒕𝒆𝒓 𝒂 𝒍𝒊𝒈𝒉𝒕 𝒃𝒓𝒆𝒂𝒌𝒇𝒂𝒔𝒕 𝒕𝒐 𝒅𝒐 𝒂 𝒔𝒖𝒏 𝒎𝒆𝒅𝒊𝒕𝒂𝒕𝒊𝒐𝒏 𝒂𝒏𝒅 𝒇𝒐𝒍𝒍𝒐𝒘 𝒊𝒕 𝒖𝒑 𝒘𝒊𝒕𝒉 𝒔𝒐𝒎𝒆 𝒎𝒖𝒄𝒉 𝒏𝒆𝒆𝒅𝒆𝒅 𝒔𝒕𝒓𝒆𝒕𝒄𝒉𝒊𝒏𝒈 𝒂𝒏𝒅 𝒚𝒐𝒈𝒂 𝒕𝒐 𝒍𝒆𝒏𝒈𝒕𝒉𝒆𝒏 𝒂𝒏𝒅 𝒓𝒆𝒍𝒂𝒙 𝒎𝒚 𝒃𝒐𝒅𝒚. 𝑰’𝒎 𝒕𝒉𝒂𝒏𝒌𝒇𝒖𝒍 𝑰 𝒉𝒂𝒅 𝒕𝒉𝒆 𝒕𝒊𝒎𝒆 𝒕𝒐 𝒔𝒊𝒕 𝒂𝒏𝒅 𝒋𝒖𝒔𝒕 𝒃𝒆 𝒐𝒏𝒆 𝒘𝒊𝒕𝒉 𝒕𝒉𝒆 𝒎𝒐𝒓𝒏𝒊𝒏𝒈 𝒍𝒊𝒈𝒉𝒕 𝒂𝒏𝒅 𝒕𝒉𝒆 𝒃𝒆𝒂𝒖𝒕𝒚 𝒐𝒇 𝒕𝒉𝒆 𝒔𝒖𝒏𝒔𝒉𝒊𝒏𝒆. 𝑰 𝒑𝒍𝒂𝒚𝒆𝒅 𝒘𝒊𝒕𝒉 𝒕𝒉𝒆 𝒍𝒊𝒈𝒉𝒕 𝒊𝒏 𝒎𝒚 𝒑𝒉𝒐𝒕𝒐’𝒔 𝒃𝒆𝒄𝒂𝒖𝒔𝒆 𝑰’𝒗𝒆 𝒂𝒍𝒘𝒂𝒚𝒔 𝒃𝒆𝒆𝒏 𝒂 𝒍𝒐𝒗𝒆𝒓 𝒐𝒇 𝒔𝒉𝒂𝒅𝒐𝒘 𝒂𝒏𝒅 𝒍𝒊𝒈𝒉𝒕 𝒊𝒏 𝒑𝒉𝒐𝒕𝒐𝒈𝒓𝒂𝒑𝒉𝒚. 𝑼𝒔𝒖𝒂𝒍𝒍𝒚 𝒊𝒏 𝒃𝒍𝒂𝒄𝒌 𝒂𝒏𝒅 𝒘𝒉𝒊𝒕𝒆, 𝒍𝒐𝒗𝒊𝒏𝒈 𝒕𝒉𝒆 𝒔𝒉𝒂𝒓𝒑 𝒄𝒐𝒏𝒕𝒓𝒂𝒔𝒕. 𝑻𝒉𝒆 𝒃𝒍𝒂𝒄𝒌 𝒂𝒏𝒅 𝒘𝒉𝒊𝒕𝒆 𝒘𝒐𝒖𝒍𝒅 𝒏𝒐𝒕 𝒉𝒂𝒗𝒆 𝒅𝒐𝒏𝒆 𝒋𝒖𝒔𝒕𝒊𝒄𝒆 𝒕𝒐 𝒕𝒉𝒊𝒔 𝒂𝒘𝒆𝒔𝒐𝒎𝒆𝒍𝒚 𝒄𝒐𝒐𝒍 𝒔𝒉𝒊𝒓𝒕 𝑰 𝒘𝒐𝒓𝒆 (𝑰𝑵𝑲𝒏𝑩𝑼𝑹𝑵, 𝒐𝒇 𝒄𝒐𝒖𝒓𝒔𝒆 – 𝒕𝒉𝒊𝒔 𝒕𝒊𝒎𝒆 𝒂 𝒄𝒍𝒖𝒃 𝒐𝒇𝒇𝒆𝒓𝒊𝒏𝒈) 😊 𝑨𝒏𝒅 𝒃𝒆𝒔𝒊𝒅𝒆𝒔 𝒕𝒉𝒆 𝒚𝒆𝒍𝒍𝒐𝒘 𝒂𝒏𝒅 𝒕𝒉𝒆 𝒐𝒖𝒕𝒍𝒊𝒏𝒆 𝒐𝒇 𝒕𝒉𝒆 𝒊𝒎𝒂𝒈𝒆 𝒓𝒆𝒎𝒊𝒏𝒅𝒆𝒅 𝒎𝒆 𝒐𝒏𝒄𝒆 𝒂𝒈𝒂𝒊𝒏, 𝒐𝒇 𝒕𝒉𝒆 𝒔𝒖𝒏! 𝑰 𝒂𝒎 𝒂𝒅𝒅𝒊𝒏𝒈 𝒂 𝒍𝒊𝒕𝒕𝒍𝒆 𝒊𝒏𝒇𝒐 𝒃𝒆𝒍𝒐𝒘 𝒊𝒏 𝒄𝒂𝒔𝒆 𝒚𝒐𝒖’𝒓𝒆 𝒊𝒏𝒕𝒓𝒊𝒈𝒖𝒆𝒅 𝒃𝒚 𝒔𝒖𝒏 𝒈𝒂𝒛𝒊𝒏𝒈 𝒐𝒓 𝒉𝒂𝒗𝒆 𝒂𝒏 𝒊𝒏𝒕𝒆𝒓𝒆𝒔𝒕 𝒊𝒏 𝒎𝒆𝒅𝒊𝒕𝒂𝒕𝒊𝒐𝒏. 𝑷𝒍𝒖𝒔 𝒔𝒐𝒎𝒆 𝒍𝒊𝒕𝒕𝒍𝒆 𝒆𝒙𝒕𝒓𝒂 𝒔𝒖𝒏𝒔𝒉𝒊𝒏𝒆 𝒊𝒏𝒇𝒐.

𝑰 𝒉𝒊𝒈𝒉𝒍𝒚 𝒓𝒆𝒄𝒐𝒎𝒎𝒆𝒏𝒅 𝒔𝒕𝒂𝒓𝒕𝒊𝒏𝒈 𝒂 𝒅𝒂𝒚 𝒐𝒓 𝒕𝒘𝒐, 𝒐𝒓 𝒆𝒗𝒆𝒏 𝒕𝒉𝒓𝒆𝒆 𝒘𝒊𝒕𝒉 𝒕𝒉𝒆 𝒔𝒖𝒏𝒓𝒊𝒔𝒆 𝒂𝒏𝒅 𝒔𝒕𝒊𝒍𝒍𝒏𝒆𝒔𝒔. 𝑱𝒖𝒔𝒕 𝒅𝒓𝒊𝒏𝒌 𝒊𝒕 𝒊𝒏 𝒂𝒏𝒅 𝒇𝒆𝒆𝒍 𝒑𝒆𝒂𝒄𝒆. 𝒀𝒐𝒖 𝒄𝒂𝒏 𝒉𝒐𝒍𝒅 𝒂 𝒚𝒐𝒈𝒂 𝒑𝒐𝒔𝒆, 𝒔𝒊𝒑 𝒔𝒐𝒎𝒆 𝒄𝒐𝒇𝒇𝒆𝒆 𝒐𝒓 𝒋𝒖𝒔𝒕 𝒈𝒓𝒂𝒃 𝒂 𝒃𝒍𝒂𝒏𝒌𝒆𝒕 𝒐𝒓 𝒄𝒉𝒂𝒊𝒓 𝒂𝒏𝒅 𝒋𝒖𝒔𝒕 𝒆𝒏𝒋𝒐𝒚 𝒕𝒉𝒆 𝒃𝒆𝒂𝒖𝒕𝒚 𝒐𝒇 𝒊𝒕 𝒂𝒍𝒍.

𝑺𝒖𝒏𝒓𝒊𝒔𝒆 𝒎𝒆𝒅𝒊𝒕𝒂𝒕𝒊𝒐𝒏
𝒀𝒐𝒖 𝒎𝒊𝒈𝒉𝒕 𝒍𝒊𝒌𝒆 𝒕𝒐 𝒕𝒓𝒚 𝒕𝒉𝒊𝒔 𝒔𝒊𝒎𝒑𝒍𝒆 𝒆𝒙𝒆𝒓𝒄𝒊𝒔𝒆 𝒘𝒉𝒆𝒏 𝒚𝒐𝒖 𝒉𝒂𝒗𝒆 𝒂 𝒎𝒐𝒎𝒆𝒏𝒕 𝒕𝒐 𝒋𝒖𝒔𝒕 𝒄𝒍𝒐𝒔𝒆 𝒚𝒐𝒖𝒓 𝒆𝒚𝒆𝒔, 𝒆𝒗𝒆𝒏 𝒇𝒐𝒓 𝒋𝒖𝒔𝒕 𝒐𝒏𝒆 𝒎𝒊𝒏𝒖𝒕𝒆. 𝑰𝒅𝒆𝒂𝒍𝒍𝒚 𝒚𝒐𝒖 𝒄𝒂𝒏 𝒑𝒓𝒂𝒄𝒕𝒊𝒄𝒆 𝒊𝒕 𝒇𝒐𝒓 𝒓𝒆𝒂𝒍 𝒐𝒖𝒕𝒔𝒊𝒅𝒆 𝒊𝒏 𝒏𝒂𝒕𝒖𝒓𝒆 𝒂𝒕 𝒔𝒖𝒏𝒓𝒊𝒔𝒆, 𝒃𝒖𝒕 𝒚𝒐𝒖 𝒄𝒂𝒏 𝒅𝒐 𝒊𝒕 𝒃𝒚 𝒋𝒖𝒔𝒕 𝒄𝒍𝒐𝒔𝒊𝒏𝒈 𝒚𝒐𝒖𝒓 𝒆𝒚𝒆𝒔 𝒂𝒏𝒅 𝒖𝒔𝒊𝒏𝒈 𝒚𝒐𝒖𝒓 𝒊𝒎𝒂𝒈𝒊𝒏𝒂𝒕𝒊𝒐𝒏, 𝒑𝒆𝒓𝒉𝒂𝒑𝒔 𝒊𝒏 𝒕𝒉𝒆 𝒎𝒐𝒓𝒏𝒊𝒏𝒈 𝒃𝒆𝒇𝒐𝒓𝒆 𝒚𝒐𝒖 𝒔𝒕𝒂𝒓𝒕 𝒕𝒉𝒆 𝒅𝒂𝒚, 𝒐𝒓 𝒂𝒕 𝒂𝒏𝒚 𝒎𝒐𝒎𝒆𝒏𝒕 𝒕𝒉𝒂𝒕 𝒊𝒕 𝒇𝒆𝒆𝒍𝒔 𝒓𝒊𝒈𝒉𝒕 𝒕𝒐 𝒂𝒍𝒍𝒐𝒘 𝒎𝒐𝒓𝒆 𝒍𝒊𝒈𝒉𝒕 𝒊𝒏 𝒕𝒐 𝒚𝒐𝒖𝒓 𝒃𝒆𝒊𝒏𝒈.

𝑰𝒎𝒂𝒈𝒊𝒏𝒆 𝒚𝒐𝒖𝒓𝒔𝒆𝒍𝒇 𝒔𝒊𝒕𝒕𝒊𝒏𝒈, 𝒔𝒕𝒂𝒏𝒅𝒊𝒏𝒈 𝒐𝒓 𝒍𝒚𝒊𝒏𝒈 𝒐𝒖𝒕𝒔𝒊𝒅𝒆, 𝒑𝒆𝒓𝒉𝒂𝒑𝒔 𝒊𝒏 𝒏𝒂𝒕𝒖𝒓𝒆 𝒘𝒉𝒆𝒓𝒆 𝒚𝒐𝒖 𝒇𝒆𝒆𝒍 𝒔𝒂𝒇𝒆 𝒂𝒏𝒅 𝒄𝒐𝒎𝒇𝒐𝒓𝒕𝒂𝒃𝒍𝒆. 𝑰𝒕 𝒊𝒔 𝒆𝒂𝒓𝒍𝒚 𝒎𝒐𝒓𝒏𝒊𝒏𝒈 𝒃𝒆𝒇𝒐𝒓𝒆 𝒔𝒖𝒏𝒓𝒊𝒔𝒆. 𝒀𝒐𝒖 𝒂𝒓𝒆 𝒕𝒖𝒓𝒏𝒆𝒅 𝒕𝒐 𝒇𝒂𝒄𝒆 𝑬𝒂𝒔𝒕, 𝒘𝒊𝒕𝒉 𝒂 𝒄𝒍𝒆𝒂𝒓 𝒗𝒊𝒆𝒘 𝒊𝒏 𝒇𝒓𝒐𝒏𝒕 𝒐𝒇 𝒚𝒐𝒖 𝒐𝒇 𝒕𝒉𝒆 𝒉𝒐𝒓𝒊𝒛𝒐𝒏. 𝑴𝒂𝒚𝒃𝒆 𝒊𝒕’𝒔 𝒂 𝒍𝒂𝒌𝒆 𝒂𝒏𝒅 𝒎𝒐𝒖𝒏𝒕𝒂𝒊𝒏 𝒕𝒐𝒑𝒔, 𝒕𝒓𝒆𝒆𝒔 𝒂𝒏𝒅 𝒈𝒓𝒂𝒔𝒔𝒚 𝒇𝒊𝒆𝒍𝒅𝒔, 𝒕𝒉𝒆 𝒐𝒑𝒆𝒏 𝒔𝒆𝒂, 𝒕𝒉𝒆 𝒅𝒆𝒔𝒆𝒓𝒕 𝒐𝒓 𝒕𝒉𝒆 𝒓𝒐𝒐𝒇𝒕𝒐𝒑𝒔 𝒐𝒇 𝒕𝒉𝒆 𝒄𝒊𝒕𝒚.
𝒀𝒐𝒖 𝒔𝒆𝒕𝒕𝒍𝒆 𝒊𝒏 𝒚𝒐𝒖𝒓 𝒃𝒐𝒅𝒚 𝒂𝒏𝒅 𝒈𝒆𝒕 𝒔𝒕𝒊𝒍𝒍. 𝑻𝒖𝒏𝒆-𝒊𝒏 𝒕𝒐 𝒚𝒐𝒖𝒓 𝒃𝒐𝒅𝒚 𝒔𝒆𝒏𝒔𝒂𝒕𝒊𝒐𝒏𝒔 𝒂𝒔 𝒚𝒐𝒖 𝒓𝒆𝒍𝒂𝒙 𝒎𝒐𝒓𝒆 𝒂𝒏𝒅 𝒎𝒐𝒓𝒆. 𝑭𝒆𝒆𝒍 𝒚𝒐𝒖𝒓𝒔𝒆𝒍𝒇 𝒍𝒆𝒕𝒕𝒊𝒏𝒈 𝒈𝒐 𝒐𝒇 𝒂𝒍𝒍 𝒉𝒐𝒍𝒅𝒊𝒏𝒈 𝒂𝒏𝒅 𝒕𝒆𝒏𝒔𝒊𝒐𝒏. 𝑵𝒐𝒕𝒊𝒄𝒆 𝒕𝒉𝒆 𝒇𝒓𝒆𝒆-𝒇𝒍𝒐𝒘𝒊𝒏𝒈 𝒓𝒉𝒚𝒕𝒉𝒎 𝒐𝒇 𝒚𝒐𝒖𝒓 𝒃𝒓𝒆𝒂𝒕𝒉.
𝑮𝒓𝒂𝒅𝒖𝒂𝒍𝒍𝒚 𝒕𝒉𝒆 𝒔𝒖𝒏 𝒔𝒕𝒂𝒓𝒕𝒔 𝒕𝒐 𝒓𝒊𝒔𝒆 𝒐𝒗𝒆𝒓 𝒕𝒉𝒆 𝒉𝒐𝒓𝒊𝒛𝒐𝒏. 𝑰𝒎𝒂𝒈𝒊𝒏𝒆 𝒕𝒉𝒆 𝒍𝒊𝒈𝒉𝒕 𝒔𝒕𝒂𝒓𝒕𝒊𝒏𝒈 𝒕𝒐 𝒇𝒍𝒐𝒐𝒅 𝒐𝒗𝒆𝒓 𝒕𝒉𝒆 𝒍𝒂𝒏𝒅𝒔𝒄𝒂𝒑𝒆. 𝑻𝒉𝒆 𝒔𝒌𝒚, 𝒚𝒐𝒖𝒓 𝒃𝒐𝒅𝒚 𝒂𝒏𝒅 𝒂𝒍𝒍 𝒕𝒉𝒂𝒕 𝒊𝒔 𝒂𝒓𝒐𝒖𝒏𝒅 𝒚𝒐𝒖 𝒊𝒔 𝒈𝒓𝒂𝒅𝒖𝒂𝒍𝒍𝒚 𝒃𝒆𝒊𝒏𝒈 𝒍𝒊𝒕 𝒖𝒑. 𝑰𝒎𝒂𝒈𝒊𝒏𝒆 𝒕𝒉𝒆 𝒄𝒐𝒍𝒐𝒖𝒓𝒔 𝒆𝒎𝒆𝒓𝒈𝒊𝒏𝒈. 𝑵𝒐𝒕𝒉𝒊𝒏𝒈 𝒄𝒂𝒏 𝒔𝒕𝒐𝒑 𝒊𝒕 𝒐𝒓 𝒔𝒍𝒐𝒘 𝒊𝒕 𝒅𝒐𝒘𝒏 – 𝒕𝒉𝒂𝒕 𝒍𝒊𝒈𝒉𝒕 𝒊𝒔 𝒄𝒐𝒎𝒊𝒏𝒈 𝒏𝒐 𝒎𝒂𝒕𝒕𝒆𝒓 𝒘𝒉𝒂𝒕. 𝑰𝒕 𝒊𝒔 𝒍𝒊𝒌𝒆 𝒂 𝒘𝒂𝒓𝒎 𝒈𝒍𝒐𝒘. 𝑹𝒆𝒍𝒂𝒙 𝒂𝒔 𝒚𝒐𝒖 𝒇𝒆𝒆𝒍 𝒕𝒉𝒆 𝒘𝒂𝒓𝒎𝒕𝒉 𝒕𝒐𝒖𝒄𝒉 𝒅𝒊𝒇𝒇𝒆𝒓𝒆𝒏𝒕 𝒑𝒂𝒓𝒕𝒔 𝒐𝒇 𝒚𝒐𝒖𝒓 𝒃𝒐𝒅𝒚 𝒂𝒏𝒅 𝒏𝒐𝒕𝒊𝒄𝒆 𝒕𝒉𝒆 𝒄𝒉𝒂𝒏𝒈𝒊𝒏𝒈 𝒍𝒊𝒈𝒉𝒕 𝒂𝒏𝒅 𝒄𝒐𝒍𝒐𝒖𝒓𝒔 𝒊𝒏 𝒚𝒐𝒖𝒓 𝒆𝒚𝒆𝒔.
𝑭𝒆𝒆𝒍 𝒕𝒉𝒆 𝒍𝒊𝒈𝒉𝒕 𝒐𝒇 𝒕𝒉𝒆 𝒔𝒖𝒏 𝒇𝒊𝒍𝒍𝒊𝒏𝒈 𝒚𝒐𝒖 𝒖𝒑, 𝒉𝒆𝒂𝒍𝒊𝒏𝒈, 𝒂𝒘𝒂𝒌𝒆𝒏𝒊𝒏𝒈 𝒂𝒏𝒅 𝒓𝒆-𝒆𝒏𝒆𝒓𝒈𝒊𝒔𝒊𝒏𝒈 𝒆𝒗𝒆𝒓𝒚 𝒄𝒆𝒍𝒍 𝒊𝒏 𝒚𝒐𝒖𝒓 𝒃𝒐𝒅𝒚. 𝑭𝒖𝒍𝒍𝒚 𝒔𝒖𝒓𝒓𝒆𝒏𝒅𝒆𝒓 𝒚𝒐𝒖𝒓 𝒎𝒊𝒏𝒅 𝒂𝒏𝒅 𝒃𝒐𝒅𝒚 𝒕𝒐 𝒕𝒉𝒊𝒔 𝒇𝒍𝒐𝒐𝒅 𝒐𝒇 𝒍𝒊𝒈𝒉𝒕 𝒂𝒏𝒅 𝒇𝒆𝒆𝒍 𝒚𝒐𝒖𝒓 𝒐𝒘𝒏 𝒍𝒊𝒈𝒉𝒕 𝒔𝒕𝒂𝒓𝒕𝒊𝒏𝒈 𝒕𝒐 𝒓𝒆𝒂𝒄𝒕 𝒂𝒏𝒅 𝒓𝒂𝒅𝒊𝒂𝒕𝒆 𝒐𝒖𝒕𝒘𝒂𝒓𝒅 𝒊𝒏 𝒓𝒆𝒇𝒍𝒆𝒄𝒕𝒊𝒐𝒏. 𝑯𝒐𝒘 𝒅𝒐𝒆𝒔 𝒊𝒕 𝒇𝒆𝒆𝒍?
𝑨𝒔 𝒚𝒐𝒖 𝒍𝒆𝒕 𝒈𝒐 𝒄𝒐𝒎𝒑𝒍𝒆𝒕𝒆𝒍𝒚, 𝒂𝒄𝒌𝒏𝒐𝒘𝒍𝒆𝒅𝒈𝒆 𝒕𝒉𝒂𝒕 𝒚𝒐𝒖 𝒅𝒐 𝒏𝒐𝒕 𝒉𝒂𝒗𝒆 𝒕𝒐 𝒅𝒐 𝒐𝒓 𝒃𝒆 𝒐𝒓 𝒂𝒄𝒉𝒊𝒆𝒗𝒆 𝒂𝒏𝒚𝒕𝒉𝒊𝒏𝒈 𝒎𝒐𝒓𝒆 𝒕𝒐 𝒓𝒆𝒄𝒆𝒊𝒗𝒆 𝒕𝒉𝒊𝒔 𝒍𝒊𝒈𝒉𝒕 𝒐𝒓 𝒕𝒐 𝒃𝒆 𝒂 𝒔𝒐𝒖𝒓𝒄𝒆 𝒐𝒇 𝒓𝒂𝒅𝒊𝒂𝒏𝒕 𝒍𝒊𝒈𝒉𝒕. 𝑻𝒉𝒊𝒔 𝒊𝒔 𝒘𝒉𝒂𝒕 𝒚𝒐𝒖 𝒂𝒍𝒓𝒆𝒂𝒅𝒚 𝒂𝒓𝒆.
𝑾𝒉𝒆𝒏 𝒚𝒐𝒖 𝒇𝒆𝒆𝒍 𝒄𝒐𝒎𝒑𝒍𝒆𝒕𝒆, 𝒈𝒊𝒗𝒆 𝒈𝒓𝒂𝒕𝒊𝒕𝒖𝒅𝒆 𝒕𝒐 𝒕𝒉𝒊𝒔 𝒂𝒎𝒂𝒛𝒊𝒏𝒈 𝒔𝒖𝒏, 𝒔𝒐𝒖𝒓𝒄𝒆 𝒐𝒇 𝒍𝒊𝒇𝒆 𝒂𝒏𝒅 𝒍𝒊𝒈𝒉𝒕.  𝑨𝒔 𝒚𝒐𝒖 𝒎𝒐𝒗𝒆 𝒐𝒖𝒕 𝒐𝒇 𝒕𝒉𝒊𝒔 𝒑𝒓𝒂𝒄𝒕𝒊𝒄𝒆 𝒊𝒏𝒕𝒐 𝒕𝒉𝒆 𝒓𝒆𝒔𝒕 𝒐𝒇 𝒚𝒐𝒖𝒓 𝒅𝒂𝒚, 𝒍𝒆𝒕 𝒕𝒉𝒆 𝒍𝒊𝒈𝒉𝒕 𝒈𝒍𝒐𝒘 𝒐𝒖𝒕 𝒕𝒉𝒓𝒐𝒖𝒈𝒉 𝒚𝒐𝒖 𝒂𝒍𝒍 𝒐𝒇 𝒚𝒐𝒖𝒓 𝒃𝒆𝒊𝒏𝒈, 𝒕𝒉𝒓𝒐𝒖𝒈𝒉 𝒚𝒐𝒖𝒓 𝒆𝒚𝒆𝒔, 𝒚𝒐𝒖𝒓 𝒔𝒎𝒊𝒍𝒆, 𝒚𝒐𝒖𝒓 𝒉𝒆𝒂𝒓𝒕 𝒂𝒏𝒅 𝒚𝒐𝒖𝒓 𝒘𝒉𝒐𝒍𝒆 𝒃𝒐𝒅𝒚, 𝒔𝒐 𝒕𝒉𝒂𝒕 𝒔𝒊𝒎𝒑𝒍𝒚 𝒃𝒆𝒊𝒏𝒈 𝒊𝒏 𝒚𝒐𝒖𝒓 𝒑𝒓𝒆𝒔𝒆𝒏𝒄𝒆 𝒄𝒂𝒏 𝒍𝒊𝒈𝒉𝒕 𝒖𝒑 𝒂𝒍𝒍 𝒕𝒉𝒐𝒔𝒆 𝒂𝒓𝒐𝒖𝒏𝒅 𝒚𝒐𝒖.

Source: Georgina Peard

 

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HERE COMES THE SUN…BURST MIRROR CRAFT

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𝑯𝒆𝒍𝒍𝒐 𝒚𝒐𝒈𝒂 𝒎𝒚 𝒐𝒍𝒅 𝒇𝒓𝒊𝒆𝒏𝒅..

 

𝑳𝒂𝒔𝒕 𝒎𝒐𝒏𝒕𝒉 𝒐𝒖𝒓 𝒍𝒊𝒕𝒕𝒍𝒆 𝒇𝒂𝒎𝒊𝒍𝒚 𝒖𝒏𝒅𝒆𝒓𝒘𝒆𝒏𝒕 𝒂 𝒕𝒓𝒂𝒈𝒆𝒅𝒚. 𝑾𝒆 𝒍𝒐𝒔𝒕 𝒂 𝒑𝒊𝒆𝒄𝒆 𝒐𝒇 𝒐𝒖𝒓 𝒔𝒐𝒖𝒍 𝒘𝒉𝒆𝒏 𝑰𝒑𝒑𝒐 𝒉𝒂𝒅 𝒕𝒐 𝒃𝒆 𝒔𝒆𝒕 𝒇𝒓𝒆𝒆 𝒇𝒓𝒐𝒎 𝒕𝒉𝒊𝒔 𝒘𝒐𝒓𝒍𝒅𝒔 𝒄𝒐𝒏𝒔𝒕𝒓𝒂𝒊𝒏𝒕𝒔 𝒅𝒖𝒆 𝒕𝒐 𝒂𝒏 𝒊𝒍𝒍𝒏𝒆𝒔𝒔 𝒕𝒉𝒂𝒕 𝒔𝒑𝒓𝒆𝒂𝒅 𝒕𝒐𝒐 𝒒𝒖𝒊𝒄𝒌𝒍𝒚 𝒂𝒏𝒅 𝒕𝒐𝒐 𝒂𝒈𝒈𝒓𝒆𝒔𝒔𝒊𝒗𝒆𝒍𝒚 𝒕𝒐 𝒆𝒗𝒆𝒏 𝒇𝒖𝒍𝒍𝒚 𝒅𝒊𝒂𝒈𝒏𝒐𝒔𝒆 𝒂𝒕 𝒉𝒆𝒓 𝒂𝒈𝒆 𝒂𝒏𝒅 𝒘𝒊𝒕𝒉 𝒉𝒐𝒘 𝒔𝒘𝒊𝒇𝒕𝒍𝒚 𝒊𝒕 𝒐𝒗𝒆𝒓𝒕𝒐𝒐𝒌 𝒉𝒆𝒓 𝒕𝒊𝒏𝒚 𝒃𝒐𝒅𝒚. 𝑭𝒐𝒓 𝒕𝒉𝒆 𝒍𝒂𝒔𝒕 𝒕𝒘𝒐 𝒎𝒐𝒏𝒕𝒉𝒔 𝒍𝒊𝒇𝒆 𝒉𝒂𝒔 𝒃𝒆𝒆𝒏 𝒇𝒓𝒐𝒛𝒆𝒏 𝒘𝒊𝒕𝒉 𝒉𝒆𝒓 𝒊𝒍𝒍𝒏𝒆𝒔𝒔 𝒂𝒏𝒅 𝒎𝒚 𝒈𝒓𝒊𝒆𝒇. 𝑻𝒉𝒆 𝒉𝒆𝒂𝒍𝒊𝒏𝒈 𝒑𝒓𝒐𝒄𝒆𝒔𝒔 𝒉𝒂𝒔 𝒃𝒆𝒆𝒏 𝒔𝒍𝒐𝒘 𝒕𝒐 𝒔𝒂𝒚 𝒕𝒉𝒆 𝒍𝒆𝒂𝒔𝒕. 𝑻𝒉𝒊𝒔 𝒍𝒆𝒕𝒕𝒊𝒏𝒈 𝒈𝒐 𝒉𝒂𝒔 𝒃𝒆𝒆𝒏 𝒂 𝒅𝒊𝒇𝒇𝒊𝒄𝒖𝒍𝒕 𝒓𝒐𝒂𝒅.

𝑩𝒓𝒊𝒏𝒈𝒊𝒏𝒈 𝒎𝒚𝒔𝒆𝒍𝒇 𝒃𝒂𝒄𝒌 𝒕𝒐 𝒅𝒂𝒊𝒍𝒚 𝒎𝒆𝒅𝒊𝒕𝒂𝒕𝒊𝒐𝒏 𝒉𝒂𝒔 𝒃𝒆𝒆𝒏 𝒉𝒆𝒂𝒍𝒊𝒏𝒈 𝒂𝒏𝒅 𝒆𝒏𝒍𝒊𝒈𝒉𝒕𝒆𝒏𝒊𝒏𝒈. 𝑨𝒏𝒅 𝒎𝒚 𝒊𝒏𝒏𝒆𝒓 𝒔𝒆𝒍𝒇 𝒊𝒔 𝒇𝒊𝒏𝒅𝒊𝒏𝒈 𝒊𝒕𝒔 𝒘𝒂𝒚 𝒕𝒉𝒓𝒐𝒖𝒈𝒉 𝒕𝒉𝒆 𝒔𝒂𝒅𝒏𝒆𝒔𝒔 𝒂𝒏𝒅 𝒊𝒔 𝒓𝒆𝒎𝒊𝒏𝒅𝒆𝒅 𝒐𝒇 𝒕𝒉𝒆 𝒖𝒏𝒅𝒆𝒓𝒔𝒕𝒂𝒏𝒅𝒊𝒏𝒈 𝒐𝒇 𝒕𝒉𝒆 𝒄𝒊𝒓𝒄𝒍𝒆 𝒐𝒇 𝒍𝒊𝒇𝒆 𝒂𝒏𝒅 𝒂𝒍𝒍 𝒊𝒕 𝒆𝒏𝒄𝒐𝒎𝒑𝒂𝒔𝒔𝒆𝒔. 𝑴𝒚 𝒔𝒐𝒖𝒍 𝒊𝒔 𝒉𝒆𝒂𝒍𝒊𝒏𝒈.

𝑩𝒖𝒕 𝒎𝒚 𝒃𝒐𝒅𝒚, 𝒕𝒉𝒂𝒕 𝒊𝒔 𝒂𝒏𝒐𝒕𝒉𝒆𝒓 𝒔𝒕𝒐𝒓𝒚 𝒍𝒐𝒍. 𝑰 𝒉𝒂𝒗𝒆𝒏’𝒕 𝒃𝒆𝒆𝒏 𝒎𝒐𝒗𝒊𝒏𝒈. 𝑵𝒐 𝒘𝒂𝒍𝒌𝒊𝒏𝒈, 𝒓𝒖𝒏𝒏𝒊𝒏𝒈, 𝒉𝒊𝒌𝒊𝒏𝒈, 𝒂𝒏𝒅 𝒏𝒐 𝒀𝑶𝑮𝑨. 𝑬𝒆𝒆𝒆𝒌, 𝒘𝒉𝒂𝒕’𝒔 𝒘𝒓𝒐𝒏𝒈 𝒘𝒊𝒕𝒉 𝒎𝒆??? 𝑻𝒉𝒐𝒔𝒆 𝒂𝒓𝒆 𝒂𝒍𝒍 𝒕𝒉𝒊𝒏𝒈𝒔 𝒕𝒉𝒂𝒕 𝑰 𝒍𝒐𝒗𝒆 𝒂𝒏𝒅 𝒏𝒐𝒕 𝒐𝒏𝒍𝒚 𝒕𝒉𝒂𝒕, 𝒕𝒉𝒆𝒚 𝒂𝒓𝒆 𝒕𝒉𝒆 𝒗𝒆𝒓𝒚 𝒕𝒉𝒊𝒏𝒈𝒔 𝑰 𝑲𝑵𝑶𝑾 𝒉𝒆𝒍𝒑𝒔 𝒕𝒐 𝒉𝒆𝒂𝒍 𝒘𝒉𝒂𝒕𝒆𝒗𝒆𝒓 𝒂𝒊𝒍𝒔 𝒚𝒂! 𝑰𝒏 𝒕𝒘𝒐 𝒎𝒐𝒏𝒕𝒉𝒔 𝑰’𝒗𝒆 𝒔𝒕𝒐𝒑𝒑𝒆𝒅 𝒘𝒐𝒓𝒌𝒊𝒏𝒈 𝒐𝒖𝒕, 𝒈𝒂𝒊𝒏𝒆𝒅 𝒘𝒆𝒊𝒈𝒉𝒕 𝒂𝒏𝒅 𝒕𝒉𝒊𝒏𝒌 𝑰 𝒍𝒐𝒔𝒕 𝒎𝒚 𝒅𝒂𝒎𝒏 𝒎𝒊𝒏𝒅 𝒊𝒏 𝒕𝒉𝒆 𝒑𝒓𝒐𝒄𝒆𝒔𝒔 𝒕𝒐𝒐 𝒍𝒐𝒍! 𝑻𝒉𝒆 𝒍𝒂𝒔𝒕 𝒕𝒘𝒐 𝒘𝒆𝒆𝒌𝒔 𝑰 𝒔𝒕𝒂𝒓𝒕𝒆𝒅 𝒈𝒆𝒕𝒕𝒊𝒏𝒈 𝒃𝒂𝒄𝒌 𝒊𝒏𝒕𝒐 𝒕𝒓𝒂𝒊𝒏𝒊𝒏𝒈. 𝑰 𝒎𝒆𝒂𝒏 𝒈𝒆𝒆𝒛, 𝑰 𝒉𝒂𝒗𝒆 𝒂 𝒉𝒂𝒍𝒇 𝒎𝒂𝒓𝒂𝒕𝒉𝒐𝒏 𝒄𝒐𝒎𝒊𝒏𝒈 𝒖𝒑 𝒂𝒇𝒕𝒆𝒓 𝒕𝒉𝒆 𝑵𝒆𝒘 𝒀𝒆𝒂𝒓, 𝑰 𝒏𝒆𝒆𝒅 𝒕𝒐 𝒈𝒆𝒕 𝒃𝒂𝒄𝒌 𝒂𝒕 𝒊𝒕!

yogaquotes-8_mfpcic

𝑨𝒏𝒅 𝒕𝒉𝒆𝒏 𝒕𝒉𝒊𝒔 𝒎𝒐𝒓𝒏𝒊𝒏𝒈….

“𝑯𝒆𝒍𝒍𝒐 𝒚𝒐𝒈𝒂 𝒎𝒚 𝒐𝒍𝒅 𝒇𝒓𝒊𝒆𝒏𝒅, 𝑰’𝒗𝒆 𝒄𝒐𝒎𝒆 𝒕𝒐 𝒕𝒂𝒍𝒌 𝒘𝒊𝒕𝒉 𝒚𝒐𝒖 𝒂𝒈𝒂𝒊𝒏
𝑩𝒆𝒄𝒂𝒖𝒔𝒆 𝒂 𝒗𝒊𝒔𝒊𝒐𝒏 𝒔𝒐𝒇𝒕𝒍𝒚 𝒄𝒓𝒆𝒆𝒑𝒊𝒏𝒈
𝑳𝒆𝒇𝒕 𝒊𝒕𝒔 𝒔𝒆𝒆𝒅𝒔 𝒘𝒉𝒊𝒍𝒆 𝑰 𝒘𝒂𝒔 𝒔𝒍𝒆𝒆𝒑𝒊𝒏𝒈
𝑨𝒏𝒅 𝒕𝒉𝒆 𝒗𝒊𝒔𝒊𝒐𝒏 𝒕𝒉𝒂𝒕 𝒘𝒂𝒔 𝒑𝒍𝒂𝒏𝒕𝒆𝒅 𝒊𝒏 𝒎𝒚 𝒃𝒓𝒂𝒊𝒏
𝑺𝒕𝒊𝒍𝒍 𝒓𝒆𝒎𝒂𝒊𝒏𝒔
𝑾𝒊𝒕𝒉𝒊𝒏 𝒕𝒉𝒆 𝒔𝒐𝒖𝒏𝒅 𝒐𝒇 𝒔𝒊𝒍𝒆𝒏𝒄𝒆 (𝒎𝒆𝒅𝒊𝒕𝒂𝒕𝒊𝒐𝒏)!”

𝑨𝒔 𝒕𝒉𝒆 𝒔𝒖𝒏 𝒘𝒂𝒔 𝒄𝒓𝒂𝒔𝒉𝒊𝒏𝒈 𝒕𝒉𝒓𝒐𝒖𝒈𝒉 𝒕𝒉𝒆 𝒍𝒊𝒗𝒊𝒏𝒈 𝒓𝒐𝒐𝒎, 𝑰 𝒑𝒖𝒍𝒍𝒆𝒅 𝒕𝒉𝒆 𝒎𝒂𝒕 𝒐𝒖𝒕 𝒂𝒏𝒅 𝒃𝒆𝒈𝒂𝒏 𝑺𝒖𝒓𝒚𝒂 𝑵𝒂𝒎𝒂𝒔𝒌𝒂𝒓 (𝑺𝒖𝒏 𝑺𝒂𝒍𝒖𝒕𝒂𝒕𝒊𝒐𝒏). 𝑨𝒏𝒅 𝒎𝒚 𝒃𝒐𝒅𝒚 𝒄𝒂𝒎𝒆 𝒂𝒍𝒊𝒗𝒆, 𝒘𝒐𝒌𝒆 𝒖𝒑. 𝑨 𝒓𝒆-𝒂𝒘𝒂𝒌𝒆𝒏𝒊𝒏𝒈 𝒕𝒉𝒂𝒕 𝒘𝒂𝒔 𝒍𝒐𝒏𝒈 𝒐𝒗𝒆𝒓𝒅𝒖𝒆 𝒂𝒏𝒅 𝒎𝒖𝒄𝒉 𝒏𝒆𝒆𝒅𝒆𝒅. 𝑰 𝒄𝒂𝒏’𝒕 𝒆𝒗𝒆𝒏 𝒃𝒆𝒈𝒊𝒏 𝒕𝒐 𝒕𝒆𝒍𝒍 𝒚𝒐𝒖 𝒘𝒉𝒂𝒕 𝒚𝒐𝒈𝒂 𝒉𝒂𝒔 𝒅𝒐𝒏𝒆 𝒇𝒐𝒓 𝒎𝒆 𝒔𝒊𝒏𝒄𝒆 𝑰 𝒃𝒆𝒈𝒂𝒏 𝒑𝒓𝒂𝒄𝒕𝒊𝒄𝒊𝒏𝒈.

contact-flower More flexibility (even with my walk/run/walk)

dahlia-free-download-png Strengthens muscles

dahlia-png-clipart Improves posture

tumblr_mhvtkt5u4s1rm6jd7o1_500 Wards off osteoporosis and helps strengthen cartilage

tumblr_nibzrppizz1rm6jd7o1_500  Lightens your mood and aids in mental focus

tumblr_moyi3ccozw1rm6jd7o1_400 Relaxes the mind and nightly yoga practice and stretches aid with sleep

contact-flower Aids with ease of blood flow and better breathing

dahlia-free-download-png Helps you lose weight and gives your metabolism a boost

dahlia-png-clipart Gives you a better image of self awareness which overall helps self esteem

tumblr_mhvtkt5u4s1rm6jd7o1_500 Strengthens hip flexors which is vital to runners and as you age

tumblr_nibzrppizz1rm6jd7o1_500 Makes you want to move your body more because of the endorphins

tumblr_moyi3ccozw1rm6jd7o1_400 May produce GABA in the thalamus which reduces anxiety

𝑨𝒏𝒅 𝒕𝒉𝒊𝒔 𝒊𝒔 𝒋𝒖𝒔𝒕 𝒂 𝒑𝒐𝒓𝒕𝒊𝒐𝒏 𝒐𝒇 𝒕𝒉𝒆 𝒃𝒆𝒏𝒆𝒇𝒊𝒕𝒔 𝒂𝒓𝒆 𝒐𝒇 𝒂𝒅𝒅𝒊𝒏𝒈 𝒚𝒐𝒈𝒂 𝒑𝒓𝒂𝒄𝒕𝒊𝒄𝒆 𝒊𝒏𝒕𝒐 𝒚𝒐𝒖𝒓 𝒅𝒂𝒊𝒍𝒚 𝒓𝒐𝒖𝒕𝒊𝒏𝒆. 𝑶𝒉 𝒂𝒏𝒅 𝒅𝒊𝒅 𝑰 𝒎𝒆𝒏𝒕𝒊𝒐𝒏 𝒊𝒕 𝒂𝒄𝒕𝒖𝒂𝒍𝒍𝒚 𝒉𝒆𝒍𝒑𝒔 𝒎𝒚 𝒎𝒆𝒅𝒊𝒕𝒂𝒕𝒊𝒐𝒏. 𝑰 𝒂𝒎 𝒎𝒐𝒓𝒆 𝒓𝒆𝒍𝒂𝒙𝒆𝒅 𝒊𝒏 𝒎𝒊𝒏𝒅 𝒂𝒏𝒅 𝒃𝒐𝒅𝒚 𝒕𝒐 𝒂𝒍𝒍𝒐𝒘 𝒎𝒚𝒔𝒆𝒍𝒇 𝒕𝒐 𝒃𝒆 𝒔𝒕𝒊𝒍𝒍 𝒍𝒐𝒏𝒈𝒆𝒓 𝒂𝒏𝒅 𝒎𝒐𝒓𝒆 𝒆𝒇𝒇𝒆𝒄𝒕𝒊𝒗𝒆𝒍𝒚. ‘

𝑰’𝒎 𝒈𝒓𝒂𝒕𝒆𝒇𝒖𝒍 𝒇𝒐𝒓 𝒃𝒐𝒕𝒉 𝒎𝒆𝒅𝒊𝒕𝒂𝒕𝒊𝒐𝒏 𝒂𝒏𝒅 𝒚𝒐𝒈𝒂 𝒊𝒏 𝒎𝒚 𝒍𝒊𝒇𝒆. 𝑰𝒕 𝒔𝒊𝒎𝒑𝒍𝒚 𝒎𝒂𝒌𝒆𝒔 𝒍𝒊𝒇𝒆 𝒃𝒆𝒕𝒕𝒆𝒓 𝒇𝒐𝒓 𝒎𝒆 𝒊𝒏 𝒎𝒂𝒏𝒚 𝒘𝒂𝒚𝒔. 𝒀𝒐𝒈𝒂 𝒕𝒐𝒖𝒄𝒉𝒆𝒔 𝒆𝒗𝒆𝒓𝒚 𝒂𝒔𝒑𝒆𝒄𝒕 𝒐𝒇 𝒎𝒚 𝒍𝒊𝒇𝒆, 𝒎𝒖𝒄𝒉 𝒍𝒊𝒌𝒆 𝒎𝒆𝒅𝒊𝒕𝒂𝒕𝒊𝒐𝒏 𝒅𝒐𝒆𝒔. 𝑻𝒓𝒚 𝒊𝒕, 𝑰 𝒑𝒓𝒐𝒎𝒊𝒔𝒆 𝒚𝒐𝒖 𝒘𝒐𝒏’𝒕 𝒓𝒆𝒈𝒓𝒆𝒕 𝒊𝒕!

𝑰’𝒗𝒆 𝒇𝒐𝒖𝒏𝒅 𝒎𝒚 𝒘𝒂𝒚 𝒂𝒈𝒂𝒊𝒏

 

 

03cff8d2a364d92748f8fa642e516b85

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𝒔𝒎𝒐𝒐𝒐𝒐𝒐𝒕𝒉𝒊𝒆 𝒃𝒐𝒘𝒍

𝑺𝒐 𝒚𝒐𝒖 𝒈𝒐 𝒐𝒖𝒕 𝒇𝒐𝒓 𝒂 𝒓𝒖𝒏, 𝒐𝒏 𝒕𝒉𝒆 𝒃𝒐𝒂𝒓𝒅𝒘𝒂𝒍𝒌. 𝑺𝒂𝒍𝒕𝒚 𝒂𝒊𝒓, 𝒐𝒄𝒆𝒂𝒏 𝒃𝒓𝒆𝒆𝒛𝒆… 𝑾𝒂𝒕𝒆𝒓 𝒔𝒐𝒎𝒆𝒉𝒐𝒘 𝒏𝒆𝒗𝒆𝒓 𝒕𝒂𝒔𝒕𝒆𝒔 𝒂𝒔 𝒈𝒐𝒐𝒅 𝒂𝒔 𝒊𝒕 𝒅𝒐𝒆𝒔 𝒊𝒏 𝒕𝒉𝒊𝒔 𝒎𝒐𝒎𝒆𝒏𝒕!! 𝑻𝒉𝒆𝒏 𝒊𝒕 𝒉𝒊𝒕𝒔, 𝑰’𝒎 “𝒉𝒂𝒏𝒈𝒓𝒚”. 𝑩𝒖𝒕 𝑰 𝒘𝒂𝒏𝒕 𝒔𝒐𝒎𝒆𝒕𝒉𝒊𝒏𝒈 𝒕𝒉𝒂𝒕 𝒇𝒆𝒆𝒍𝒔 𝒈𝒐𝒐𝒅, 𝒏𝒐𝒕 𝒋𝒖𝒔𝒕 𝒕𝒂𝒔𝒕𝒆𝒔 𝒈𝒐𝒐𝒅. 𝑺𝒐𝒎𝒆𝒕𝒉𝒊𝒏𝒈 𝒎𝒚 𝒃𝒐𝒅𝒚 𝒊𝒔 𝒄𝒓𝒂𝒗𝒊𝒏𝒈 𝒆𝒗𝒆𝒏 𝒊𝒇 𝒊𝒕 𝒕𝒓𝒂𝒏𝒔𝒍𝒂𝒕𝒆𝒔 𝒂𝒔 𝒅𝒐𝒖𝒈𝒉𝒏𝒖𝒕. 𝑰𝒕’𝒔 𝒏𝒐𝒕 𝒔𝒐𝒎𝒆𝒕𝒉𝒊𝒏𝒈 𝒇𝒂𝒌𝒆 𝒂𝒏𝒅 𝒖𝒏𝒏𝒂𝒕𝒖𝒓𝒂𝒍𝒍𝒚 𝒔𝒘𝒆𝒆𝒕 𝑰 𝒘𝒂𝒏𝒕. 𝑰𝒕’𝒔 𝑻𝑯𝑰𝑺!

𝑺𝒎𝒐𝒐𝒕𝒉𝒊𝒆 𝒃𝒐𝒘𝒍𝒔 𝒉𝒊𝒕 𝒕𝒉𝒆 𝒔𝒑𝒐𝒕 𝒆𝒗𝒆𝒓𝒚 𝒕𝒊𝒎𝒆 !

1 𝒂𝒄𝒂𝒊 𝒑𝒂𝒄𝒌𝒆𝒕

3 𝒉𝒂𝒏𝒅𝒇𝒖𝒍 𝒇𝒓𝒐𝒛𝒆𝒏 𝒎𝒂𝒏𝒈𝒐 (𝒐𝒓 𝒂𝒏𝒚 𝒇𝒓𝒖𝒊𝒕)

1 𝑨𝒑𝒑𝒍𝒆

2 𝑭𝒓𝒐𝒛𝒆𝒏 𝒃𝒂𝒏𝒂𝒏𝒂𝒔

𝑪𝒐𝒄𝒐𝒏𝒖𝒕  𝒎𝒊𝒍𝒌 𝒕𝒐 𝒕𝒂𝒔𝒕𝒆 𝒂𝒏𝒅 𝒕𝒆𝒙𝒕𝒖𝒓𝒆 𝒅𝒆𝒔𝒊𝒓𝒆𝒅

𝑻𝒐𝒑 𝒊𝒕 𝒐𝒇𝒇 𝒘𝒊𝒕𝒉 𝒖𝒏𝒔𝒘𝒆𝒆𝒕𝒆𝒏𝒆𝒅 𝒄𝒐𝒄𝒐𝒏𝒖𝒕 𝒂𝒏𝒅 𝒕𝒐𝒂𝒔𝒕𝒆𝒅 𝒄𝒐𝒄𝒐𝒏𝒖𝒕, 𝒄𝒂𝒄𝒂𝒐 𝒏𝒖𝒃𝒔, 𝒈𝒓𝒂𝒏𝒐𝒍𝒂,  𝒃𝒂𝒏𝒂𝒏𝒂 𝒂𝒏𝒅 𝒎𝒂𝒏𝒈𝒐! 𝑨 𝒃𝒐𝒘𝒍 𝒇𝒖𝒍𝒍 𝒐𝒇 𝒔𝒖𝒏𝒔𝒉𝒊𝒏𝒆 𝒂𝒏𝒅 𝒇𝒆𝒆𝒍 𝒈𝒐𝒐𝒅𝒔!

#𝒔𝒎𝒐𝒐𝒕𝒉𝒊𝒆𝒃𝒐𝒘𝒍 #𝒑𝒐𝒔𝒕𝒓𝒖𝒏𝒚𝒖𝒎 #𝒇𝒓𝒆𝒔𝒉 #𝒇𝒓𝒖𝒊𝒕 #𝒅𝒆𝒍𝒊𝒄𝒊𝒐𝒖𝒔