s l o w & s e a s o n a l A 4 WEEK COURSE DESIGNED TO GUIDE YOU ON YOUR PATH TO A SIMPLER LIFE ALIGNED WITH NATURE
Creative Countryside www.creativecountryside.com Nine years ago I was working in an office job, escaping for lunchtime walks and dreaming of the day I would be able to move out of the tiny (garden-less) flat I was living in with my boyfriend (now husband). What I didn’t realise is that by taking We ek small but intentional steps, my life could have been transformed without the need for a huge leap (a career change, moving house etc). No matter where you live, how you make money, your age or beliefs, we can all change our lives.
Reconnect, Rewild, Realign.
Are you ready? Welcome to Week One of ‘Slow & Seasonal’, the four week course to guide you on your path to a 1simpler life aligned with nature. This week is an introduction to slow and seasonal living. In this You might be at the very start of your journey, or you may already be workbook you’ll find: following some of the elements that make up a slow, seasonal lifestyle. Whatever point you are currently at, now is the time to reflect and • Section 1: What living slowly and seasonally really means, consider why you want to take these next steps. and how you can create your own definition. • Section 2: How this approach can apply to both your lifestyle Why do you want to live slowly and seasonally? and your work. • Section 3: Setting slow, seasonal intentions. How do you imagine your life would look if you were to reconnect with • Section 4: How to use the natural world to guide your year. the rhythms of the natural world, working alongside the energy of the • Section 5: Why and how to reconnect with circadian rhythms. earth rather than against it? Section 1 It might simply be a moment to breathe deeply, and clear your thoughts. What does it mean to live slowly and seasonally? Living slowly is about balance (oft sought but infrequently For me, the two concepts of ‘slow’ and ‘seasonal’ go hand in hand, achieved): “instead of doing everything faster, do everything at but we’ll start by looking at them separately. the right speed. Sometimes fast. Sometimes slow. Sometimes somewhere in between.” (In Praise of Slow, Carl Honore). And Slow what I choose to do fast, you may choose to do slow. There really is no right answer, it’s about figuring out what speed makes you ‘Slow’ does not simply mean a reduction in speed. It does not happy. mean stop doing things. Instead, it suggests we be more mindful in our approach - to everything. The modern world is addicted The things you don’t enjoy? Well, you might want to find ways to ‘busy’ and ‘fast’; we are constantly searching for ways to do to get rid of these altogether (Do you really need them in your more in less time, and technology has created a society that life? Can you delegate?). Or you might find techniques to finish never switches off. As a result, we are left suffering with anxiety, these more quickly. Or you might simply acknowledge that they depression, insomnia, migraines; all because we cannot find a way won’t be perfect, but they will get done. And then you will find to quieten the noise. you have more time to do the things you do want to do, and you can do them as slowly as you like. Living slowly is about managing and balancing the different priorities in our life and work in order to focus on what matters to us.
That might be lingering over an evening meal without your phone, and without the guilty feeling that you should be doing 5 Minute Visualisation: something else (I’ve suffered with this one so many times!). Think about what your ideal day would look like. What time would you Or it might be taking the time to nourish your mind and body by get up? What would you eat? How would you spend your time? Which practicing yoga, or Tai Chi. of these would you really like to do slowly, and which could be included in a short time frame? It could be spending an hour or two to knit that scarf, take that course, go for that walk, read that book. Starting with the latter, try to include small elements of your ideal day into your everyday.
Section 1 Seasonal
In its most basic form, ‘seasonal’ refers to something that relates to the seasons: for our purposes, spring, summer, autumn and winter. If I describe something as ‘seasonal’ it implies it is fitting for that period in time, that it falls in line with the energy of the earth and the ebb and flow of nature.
One of the easiest ways in to living seasonally is food. Choosing to eat what grows best at different times of year makes sense for so many reasons: it’s tastier, usually cheaper, and better for the environment (fewer food miles). And now it’s easier than ever, as farmers’ markets are so popular, farm shops are dotted here, there and everywhere, and supermarkets make it clear where their produce comes from.
Another easy inroad (that you’ll already likely be doing to some degree) is to switch up your routine each season. In winter, that might mean using candles at breakfast to bring light into the dark mornings. Spring may allow for an after-dinner walk, or an early wake-up to listen to the dawn chorus. Come summer, you might choose to eat more meals outdoors (or do anything you can outdoors!). And by the time autumn comes around, you feel ready to slow things down again, collecting energy, food, and the inkling of new ideas, to explore as winter returns.
But ‘seasonal’ doesn’t just refer to your food and leisure activity choices. It can be so much more, if you let it.
Your approach to both life and work can be impacted by the eight segments of the year, the four seasons, and the moon cycles; all are governed by Mother Nature, and all can help you to live more rhythmically and intentionally. We’ll explore these later in the workbook, and more next week too.
Section 1 Slow & Seasonal
We’ve looked at both ‘slow’ and ‘seasonal’, but how do they combine? Why are they so good together?
Nature is always intentional. She bides her time, waiting for each stage of the lifecycle to run its course. Growth does not happen overnight (well, not usually anyway): it begins before we can even see it, beneath the surface of the earth. The seed is nourished and roots deeply before it decides to emerge and bloom. At each stage, in order to flourish it needs the right conditions, the right amount of time; sometimes that’s only a day or two, sometimes it might be months. “Adopt the pace of nature: We can also choose to follow this cycle, nourishing our minds and bodies with the power of the earth. It always used to be so; her secret is patience.” our lives were intertwined with everything going on outdoors, because most of our time would have been spent there. But Ralph Waldo Emerson somewhere along the way we became disconnected. Day and night became blurred as electricity lit up the skies, and now our lives are structured as we choose.
Don’t get me wrong, I’m not suggested we forgo lamps and lightbulbs, more that we need to prioritise our awareness of what’s going on beyond closed doors. Slow and seasonal means living with this awareness, with an intentional desire to reconnect with the natural world to bring more joy, more peace, and more purpose to our lives.
Section 1 Section 1: Exercises
One: Creating Your Own Definitions
Slow = finding the time for ………………....…...... , ………………………......
and ………………………...... ; doing less of ………………………...... ,
………………………...... and ………………………......
Seasonal = choosing to ………………………...... in spring,
………………………...... in summer, ………………………...... in autumn,
and ………………………...... in winter
By living slowly and seasonally I would like to stop feeling/thinking ………
………………………………...... and start feeling/thinking …………………
…………………......
My definitions (use these to help if you’re struggling, though try to write your own before reading these if you can): • Slow = finding the time for walking, enjoying a cup of coffee and reading; doing less of scrolling mindlessly, binge-watching TV shows, and making excuses. • Seasonal = choosing to act in spring, sustain in summer, reflect in autumn, and plan in winter. • By living slowly and seasonally I would like to stop thinking there is always an agenda I need to stick to, and start feeling more joyful and grounded.
Section 1 Section 2 first blossom flowers, or meeting friends for a walk around the woods rather than heading to the shops. Applying ‘Slow & Seasonal’ to life and work Start small. Observing what’s around you is a good place to start; For some, living slowly and seasonally will be much easier to sometimes action comes later, and that’s ok. begin than working slowly and seasonally; we have (usually) more choice over our personal actions, but if you are employed Work (self-employed) by a company in particular, choosing how we work is a little more complex. Consider the cycle of your business - are there naturally busy and quiet times of the year? Do these align with the seasons, or could I won’t go into this too deeply here, but I’ve compiled some tips they? (e.g. planning for the year ahead during the winter months, for how the course might apply to both your life and work, no beginning new projects in spring, moving forwards and sustaining matter what your job. these projects over the summer, and reflecting and celebrating during the autumn). If not, how might you use the power of the Life seasons to impact what’s going on in your business? (e.g. if your business is particularly busy with sales in January, how could you Begin with personal actions - time spent alone is much easier to use the quiet, introspective qualities of nature in your marketing adjust than time spent with others. This could be as simple as or sales copy? choosing to open the window each morning and take three deep breaths, or as in depth as beginning to use the cycles of the moon What would you like to do less of in order to make time for the to impact your monthly rhythm. More on both of these in weeks things you enjoy in your business? You could write another ‘Slow’ 2 and 3. definition, but this time for your business. Consider - do you need to be doing these things? Could you stop, or delegate? Eating with the seasons is also a relatively easy place to begin. Choose UK produce, ideally from your local area if possible, or Consider introducing ritual and rhythm to your business as well try growing a few herbs on your windowsill/in your garden. as your life (more on this later in the course).
Move on to life with family and friends only once you have Adjust your approach: include time to rest, research, read, and introduced some slow and seasonal living tips into your own recharge in your work schedule; you’ll find you’re more productive routine. This could be introducing seasonal celebrations into and your energy levels improve. your year, keeping a family nature journal, choosing to press the
Section 2 Section 2 Space for any thoughts you might have about living vs working seasonally
Where might you choose to begin? Will this be applicable to your life and work? Work (employed)
Are your hours restrictive? Could you mix them up so that you’re working at your most productive time of day? (this of course will …………………………………………………………………………………………………….……… not be possible for all) …………………………………………………………………………………………………….……… Make it a priority to leave the office / stop working during your lunch break if possible. Go for a walk, whatever the weather, and …………………………………………………………………………………………………….……… do something for you. You could keep a nature diary and observe what you see, hear, smell, each day. …………………………………………………………………………………………………….………
Be firm and enforce time away from work emails and technology …………………………………………………………………………………………………….……… - just because you can access them, doesn’t mean you should. …………………………………………………………………………………………………….………
…………………………………………………………………………………………………….………
…………………………………………………………………………………………………….……… Helpful Resources …………………………………………………………………………………………………….……… …………………………………………………………………………………………………….……… A Seasonal Year: Intuitive Work For Wildhearted Creatives Biomimicry For Creative Innovation …………………………………………………………………………………………………….……… Slow At Work By Aoife Mcelwain …………………………………………………………………………………………………….……… In Praise Of Slow By Carl Honoré …………………………………………………………………………………………………….………
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Section 2 Section 3
Setting slow, seasonal intentions
January 1st brings an incredible amount of pressure to have the next twelve months of your life sorted, and accompanying goals worked out. But at this point I’m still deep into winter introspection, and I don’t feel ready to begin. In fact, I don’t really begin to set intentions in the bigger sense until winter wanes and spring is on the horizon. And there’s a reason I feel this way: the earth has not yet woken - plants and animals still hibernate, remaining dormant under the ground, waiting until the right moment to emerge. Following suit feels so much more natural, and it relieves that horrible pressure when asked what resolutions we’ve set for the year ahead.
By the time the spring equinox arrives, I will have set myself a ‘word of the year’. This will guide everything I do over the next twelve months, and remain as a backbone to any decision I make - my word for 2019 is strength. There are so many websites and publications out there to help you choose - Susannah Conway has a great resource here if you’d like some guidance.
My word for the year ahead is………………………………
I then go deeper (whoever said living slowly and seasonally isn’t about planning and organisation?!). I also assign a word for each season - for example spring this year is clarity. It guides me throughout my life and work, and helps me to set intentions for each month. They usually end up being resonant of the season, too, without really giving this too much thought.
My word for the season ahead is……………………………
Section 3 So if you’ve decided on a word (or words) to guide you through the year, or the season ahead, how do you actually set slow and seasonal intentions?
Tips and guidance
• Use the natural word as a guide for the best time to set intentions. For the year ahead, that’s usually the time between Imbolc (1st February) and the Spring Equinox (around the 21st March). For the season ahead, using the Wheel of the Year segments is a good place to start (see more below). For each month, the best time to set intentions is the new moon (again, see below). • Consider what is going on in the natural world at that moment for seasonal and monthly intentions. What processes are plants going “Although actions may through? Is it a time for growth, for flourishing, for change? How might these apply to your own life? • Use the journal prompts in the monthly mini books if you’re not sure speak louder than words, where to start. These may bring up some questions or thoughts on what you need to focus on in your life right now. it is our intentions that • Try to set intentions instead of goals. Intentions suggest a ‘here and now’ approach that you can begin immediately, whereas there is always an end destination for a goal (and often if we don’t reach it, reveal our soul.” we can feel inadequate). Of course, you can always plan smaller, more focused steps to be able to fulfil your intention, but try not to make HAL ELROD these the main focus. For example, I could set a goal to read three books this month. But my intention would be to find more time to enjoy reading. I could then decide on a couple of steps to help me on my way, perhaps to stop using my phone by 9pm so that I can read before bed, or to always have a book in my bag so I can read if I have a few spare minutes. • Return to your definitions of ‘slow’ and ‘seasonal’ when you are considering your intentions. What do you want to focus on this season? What do you want more of in your life? Use these to guide your intentions.
Section 3 Section 3: Exercises Now choose between 1 and 3 intentions for the next few weeks. These will guide you until the next point on the Wheel of the Year (approximately six weeks). One: Seasonal Intentions
When is the next point on the Wheel of the Year? (see diagram right) Seasonal intentions
On this day, add to your diary ‘set seasonal intentions’ 1. …………………………………………………………………………………………………….
When the day arrives, respond to the journal prompts below to help you …………………………………………………………………………………………………….… begin the process: 2. ……………………………………………………………………………………………………. Prompt 1: …………………………………………………………………………………………………….… …………………………………………………………………………………………………….… 3. ……………………………………………………………………………………………………. …………………………………………………………………………………………………….… …………………………………………………………………………………………………….… …………………………………………………………………………………………………….…
Prompt 2: WINTER SOLSTICE …………………………………………………………………………………………………….… 20th - 23rd December …………………………………………………………………………………………………….… Samhain IMBOLC 31st October 1st February …………………………………………………………………………………………………….… Autumn Equinox Spring Equinox Prompt 3: 20th - 23rd 20th - 23rd September March …………………………………………………………………………………………………….… Lammas BELTANE …………………………………………………………………………………………………….… 1st August 1st May
…………………………………………………………………………………………………….… Summer Solstice 20th - 23rd June
Section 3 Section 3 Two: Monthly Steps Now choose between 1 and 3 steps that will help you to move towards your When is the next new moon? (you can use www.timeanddate.com/moon/ intentions. phases to help)
On this day, add to your diary ‘consider steps to reach my intentions’ Monthly steps
When the day arrives, respond to the journal prompts below to help you 1. ……………………………………………………………………………………………………. begin the process: …………………………………………………………………………………………………….… Prompt 1: 2. ……………………………………………………………………………………………………. …………………………………………………………………………………………………….… …………………………………………………………………………………………………….… …………………………………………………………………………………………………….… 3. ……………………………………………………………………………………………………. …………………………………………………………………………………………………….… …………………………………………………………………………………………………….… Prompt 2:
…………………………………………………………………………………………………….…
…………………………………………………………………………………………………….… …………………………………………………………………………………………………….… Helpful Resources Prompt 3:
…………………………………………………………………………………………………….… When to set your new moon intention How to set new moon intentions …………………………………………………………………………………………………….… Why you should set intentions not resolutions More on seasonal intentions …………………………………………………………………………………………………….…
Section 3 Section 4
Using the Natural World to Guide Your Year
My approach to living slowly and seasonally is to be guided by the Celtic Wheel of the Year, an ancient calendar guided by the transition of the sun throughout the seasons. Many religions celebrate the festivals within the Wheel of the Year (paganism, for example), but my approach is not inspired by any one religion, rather it is rooted in a love and reference for the natural world.
Each twelve month period is split into eight segments.
The beginning of each season is marked by a Cross-Quarter (or fire) Festival: Imbolc (February 1st) for spring; Beltane (May 1st) for summer; Lammas (August 1st) for autumn; and Samhain (October 31st) for winter. Though these dates may seem early, they are suggestions that a different energy is emerging; the smallest of signs that change is on the horizon.
The height of each season is marked by a Quarter Point (or solar festival): the Spring Equinox (20th - 23rd March); the Summer Solstice (20th - 23rd June); the Autumn Equinox (20th - 23rd September); and the Winter Solstice (20th - 23rd December). These are thought to be non-Celtic in origin, but are celebrated as part of the cycle nevertheless. From each Quarter Point, the season begins to wane, until we reach the next Cross-Quarter Festival that signifies one season has ended, and another has begun.
Section 4 Using these eight markers provides natural pauses in the year, a chance to consider our lives and choices in a way that makes sense in relation to the earth. We will explore the Cross-Quarter Festivals and Quarter Points in more depth next week.
In addition to the Wheel of the Year (directed by the sun’s energy), we can also tune in to the cycle of the moon. While the sun’s energy may be more easily identified, the moon’s silent power controls the flow of everything on earth: water, tides, female reproductive cycles, migration patterns and more. Becoming aware of the cycle of the “Spring passes and one remembers moon provides a smaller framework with which to organise our lives. Each moon cycle lasts 29 days, and each year has just over 12 cycles. one’s innocence. Summer While these do not correspond with the 12 months, they actually provide a rhythm that makes much more sense that the arbitrary passes and one remembers one’s system of dates that much of the world uses to segment time. exuberance. Autumn passes and We may not be conscious of these cycles or shifts in energy, but they are underlying, and affect us all. By moving alongside the sun and the one remembers one’s reverence. moon, we can ensure our actions have the support of the elements, choosing the best conditions for whatever we wish to achieve. Winter passes and one remembers one’s perseverance.”
Helpful Resources YOKO ONO
The Almanac: A Seasonal Guide to 2019 by Lia Leendertz Sacred Earth Cycles by Glennie Kindred Section 4: Exercises
One: Wheel of the Year Two: Moon Phases
Add specific dates for the year ahead to the template below. Think about how you How do you feel during each phase of the lunar cycle? Over the next month, feel during each segment of the year, and use colour/illustrations/images/words use the template below to document anything you notice. to fill in each segment of the circle below.
…………………………………………………………
………………………………………….…...... NEW MOON
…………………………………………………………
………………………………………….…...... FIRST QUARTER
…………………………………………………………
………………………………………….…...... FULL MOON
…………………………………………………………
………………………………………….…...... LAST QUARTER
Section 4 Section 4 Section 5 Turn off the lights. After sunset, exposure to electronic light can negatively impact our circadian rhythm, increasing our energy levels when we should CIRCADIAN RHYTHM be winding down. Try not to use your phone or laptop after this time, and use natural light (candles, firelight) instead, which seems not to have such a big impact. What is a circadian rhythm? Increase your exposure to natural light in the day, and especially in the
morning. Exposure to sunlight in the first two hours of waking has been Circadian rhythm refers to a (roughly) 24 hour cycle in the biological shown to help reset our circadian clock, and has the added benefit of process of any living thing (plant, animal, human etc.). It governs when we increasing our energy levels and improving our mood during the day. As feel hungry, tired, energetic, and runs in the background of your everyday. little as 15 minutes spent outdoors should do the trick. Your circadian rhythm is controlled primarily by your brain, but external factors do have some sway: if you are sleep-deprived, for instance, you will Go to bed and wake up at the same time each day. feel more affected by your circadian rhythm (for example feeling hungrier at lunch time); light can also affect your circadian rhythm, and plays an If you can’t commit to these changes on a daily basis, choosing to reset important part in resetting the cycle. every month also has a positive impact. For example, if you spend an entire weekend away from electronics and electric light, spending as much time There is much that still remains unknown about circadian rhythm, but what outdoors as possible (camping, perhaps?) you will feel similar benefits and is certain is its impact on our daily lives. your circadian rhythm will begin to realign to the earth’s natural light/dark cycle. How can we reconnect to our circadian rhythm?
Have you ever had one of those days(/weeks/months) when you feel like something is off kilter, but can’t quite put your finger on it? Perhaps you feel particularly tired for no apparent reason, or your motivation levels have hit rock bottom. Now consider: did you go to bed, or wake, at a different time? Did the clocks recently change, moving forward or back an hour? Have you spent much time outdoors today? Helpful Resources
All of these can impact our circadian rhythm, bringing about that feeling More on the biology of circadian rhythm that something isn’t quite right. So how can we reconnect and realign our circadian rhythm?
Section 5 Section 5: Exercises Consciously making changes Date:
One: Observing Patterns Wake-up time:
Keep a diary of your time outdoors / exposure to light / wake and go to Amount of time spent outside: bed times - and how you feel - do the same on a day where you consciously make changes. Amount of time spent outside in sunlight:
Date: Amount of time spent using artificial light after sunset:
Wake-up time: Bed-time:
Amount of time spent outside: How I felt today:
Amount of time spent outside in sunlight: …………………………………………………………………………………………………….…
Amount of time spent using artificial light after sunset: ...... …………………………………………………………………………………………...
Bed-time: …………………………………………………………………………………………………….…
How I felt today: ...... …………………………………………………………………………………………...
...... …………………………………………………………………………………………... …………………………………………………………………………………………………….…
…………………………………………………………………………………………………….… ...... …………………………………………………………………………………………...
...... …………………………………………………………………………………………... Any further thoughts:
…………………………………………………………………………………………………….… …………………………………………………………………………………………………….…
...... …………………………………………………………………………………………...... …………………………………………………………………………………………...
Section 5 Section 5 WHAT TO TAKE AWAY FROM WEEK 1 LOOKING AHEAD TO WEEK 2
SECTION 1 SECTION 1
Remember that living slowly and seasonally will look different for Next week we’ll be looking in more depth at the different approaches everyone. If at any point during the course you feel like you’re unsure to slow and seasonal living. of your direction, return to the definitions you write in this section. We’ll begin by returning to the Wheel of the Year, exploring the SECTION 2 Cross-Quarter Festivals and Quarter Points, and considering how these can impact our lives. Begin by making changes to your personal life. Once you’re happy with these, move on to make to changes that impact your working We’ll also return to moon phases and look in more detail at how and life. why they impact our everyday.
SECTION 3 Looking beyond what has already been introduced, we’ll then consider the Celtic Tree Calendar, its two different approaches, and the importance of trees. Set seasonal intentions at the eight points on the Wheel of the Year. Plan monthly steps to reach these intentions at the New Moon. This To finish, we’ll explore the concepts of Ayurveda and Chinese exercise may expand beyond this week of the course, depending on Medicine, and their approach to the seasons. what time of year it is, and where we are in the lunar cycle.
SECTION 4
Consider the seasons, and the moon phases, and how each of these make you feel. If you have any questions whatsoever about this or next week’s content, please feel free to email Eleanor - contact@ SECTION 5 creativecountryside.com You can also ask questions or share your thoughts and progress in Light has a greater impact than you might imagine. Try making small the community Facebook group. changes to your day and consider the impact this has. Creative Countryside www.creativecountryside.com