Exercise 10, Energy Management ”Let yourself be silently drawn by the strange pull of what you really love; it will not lead you astray. " Rumi What do you do when you feel full of energy? Sometimes it can be downright healing to say no to things, circumstances or people that drain our energy. Become aware of when you have the most energy, what time of day is your most productive, and feel free to put your creative meditation at the beginning of this time. For me one of the important changes that I have implemented is to start my work day with my most important task, instead of checking emails and messages. Naturally, it all depends on what we do and who we are. Another important thing to remember can be that it is all right to change your mind. Part 1 Meditation, 8 min Try meditating after a guided meditation that is attached as an audio file Energy meditation Part 2 Creative Meditation, 10 min Pick up the first color that feels right. Draw a line, draw a parallel line and keep drawing lines, breaking the pattern when it feels right. Change color whenever you want. Feel free to continue with the picture for at least 10 minutes. Be aware if your energy changes after your creative phase. Part 3 Reflection, 15 min Look at your picture, does it remind you of anything? What do the colors you have used mean to you? When does it feel like you have an energy where everything flows easily? Good Luck Ingela

Monthly reflection Now you have completed the energy month and I hope that it has given you a Insights into what you can do to shift your energy. For the monthly reflection it is good if you have set aside 30 - 40 min. Sit down with a cup of tea/coffee and look through what you have created during the month and read your reflections. Write a summary and think about whether there is anything that surprises you. Do you find colors, patterns, words, feelings that recur? Time to celebrate! Now you have finished another month of the course it is time to celebrate. Decide to give yourself something that you have longed for time for a long walk, a good lunch, a bouquet of flowers or what you perceive as a reward.

Occasion 19, Turn off to turn on ”Offline is the new luxury"  Social  How do you feel before, during and after your creative meditation? Do you feel that there is a time during your day when you do not want to be disturbed? The hope is that you will find a time in the day so that it can be a moment that is just yours where you can experience the luxury of being undisturbed. We all need to find solutions on how to work with technology and be able to find solutions so that we can be focused. It might mean using a focus setting on your devices, turn off notifications or simply turn them off. Not only during our meditation time but also when we need to work focused. However, it often takes time to get into the rhythm and find a habit that fits your everyday life. For me, Creative Meditation has become a morning routine that gives me a good start to the day with energy and focus. I don’t my most important task after the meditation. Personally, I think that the process day by day makes me a better artist, mother, partner, friend because I become clearer about what I want and to fullfill my own needs. I find it easier to let go of worries and focus better when I work. Something else that has happened is that the goal image and vision are more anchored in each day and because I know myself better through the process. If I've had a stressful period and neglected my morning meditation, I quickly feel out of balance. Just like when you start skipping training. I hope and believe you can get the same effect over time. For me, it took at least six months before it really became a routine. Research today says that it takes 66 days to create a habit, there are also other research results regarding the number of days/occasions. That it becomes part of one's lifestyle and something that one longs for, has made me continue. Part 1, Meditation, 5 min,  Try focusing for 5 minutes on a flower, leaf or twig, Please have calm music playing in the background. Keep your eyes half open Every time the mind wanders, just bring it back to the notes, the texture, or the way the blade feels against your fingers. Feel free to use all your senses and think about whether there is a smell, texture, feeling or other sensations. Part 2, Creative meditation, 10 min Paint, draw or write about the experience from the meditation. You can paint the scent, or what remained in your memory. The image can be completely abstract or representational. Part 3, Reflection, 15 min The technology in our phones and computers has developed rapidly, and many of us have found it fun to experiment, learn and test. Now most of us also need to get better at finding ways to close windows, pop-ups, notifications and push messages. Being interrupted shifts focus and makes us loose concentration. Today we talk a lot more about efficiency being created by concentrating on one thing at a time instead of constantly tinkering with a million little things. What can you do today to increase your ability to focus? What can you turn off? When is your most productive time of the day? How can you do your most important tasks during this time? Good Luck Ingela

Exercise 20, Feel good with color There are research results that show that colors can affect our well-being and health. Warm yellow like sunshine can have a mild anti-depressant effect and green can give us a feeling of calm. For me, it is connected to how we experience nature. Perhaps the most important thing is to think about what colors mean to you and how you are affected by them. I like to have color around me to be able to work focused, or have a nice dinner with friends. For others, it is just as important to have a lot of white and simple. Think about how you feel. Part 1 Meditation, 5 min Listen to a guided color meditation Color shower meditation Part 2 Creative Meditation, 10 min Draw, paint or write about colors that mean something to you. Part 3, Reflection, 10 min Are you beginning to be able to listen to your color language? Clues: Look back at your notes and see what colors you have used? What colors are you wearing? What colors are in your home? What is your favourite place in nature? Good Luck! Ingela

Theme: FOCUS During this first month, we will define the feeling around how it feels when everything flows. How is the energy when life flows as you want? What do you usually do? How good are you willing to let it get?

Exercise 4, Experience flow with limitation ”But out of limitation comes creativity" Debbie Allen Today we will challenge creativity with a limitation. Creativity has an amazing quality in how it reacts when we put an obstacle, or a limitation on it. It always finds new ways. I think I will repeat it again. You can use the creativity as your own individual innovation department. It brings out new alternative solutions. Part 1 Meditation, 5 min (you will need a candle and matches) Meditation with a candle. Sit comfortably with both feet on the ground, place your hands on your thighs, light a candle and stretch your back. Focus on the candle flame and breathe deeply. Let the breath sink all the way down into your stomach. Pause before exhaling, exhale slowly. Repeat and follow the light with your eyes. If you think it's nice to have music in the background, then put on calm music that you like. Try to discover all the notes in the candle flame. Focus on the movement in the light. To keep track of the time, you can set a timer on your phone. If you are not in a hurry, it is not necessary. Look, observe and feel. Try to keep your mind on the object you are focused on. Every time you think about something else, don't hang up, just let the thought go back to your breathing.  Part 2 Creative Meditation, 15 min If time is important, set a timer. Choose a color for today's exercise. Paint or draw without requirements. Pay attention to what happens when you focus on a color. If you write, choose a theme and focus your text around only that theme.  When you feel that you are done, stop. During an exercise, you can make as many pictures as you want. Sometimes a picture takes a long time, sometimes you're done quickly.  Please try to take this thought with you when you go to work. Limit your work to doing one thing, and make sure you close all other windows on your computer, mobile, etc. Feel free to set a timer. Part 3 Reflection, 5 min What happened when you limited creativity? Were you surprised by something? Was there a new thought, or a new idea? Good luck Ingela

Exercise 5, To be surprised Please read the quote on the card! Some days when you do your creative meditation, you may come across words, sentences or images that surprise you, or that you experience as an AHA feeling. See them as pearls, and reflect on them.  For me one of the first was: If you don't make decisions about your own life, someone else will. These messages don't come every day. If you don't see them right away, look for patterns. Words, symbols, color that you use often. Consider if they mean anything to you. Take it easy and see it as an exercise, just like with anything else that is new, it takes time to get into the routine. Part 1 Meditation, 5 min Guided meditation Make yourself comfortable. It is perfectly fine to sit in a chair/armchair with your feet on the ground, your spine straight and your hands on your thighs. Listen to the audio.track. Relaxing Guided Meditation 1 Part 2 Creative meditation, 15 min If time is important, set a timer. Paint completely freely, starting from the edges. If you take photos, try to create images where the edges are the most important thing in the image. If you write, write words around the edges toward the center. When you feel you are done, stop. Part 3 Reflection, 5 min Did anything change when you started from the edges? What surprised you? Can you see any patterns that have repeated themselves since you started? Good Luck! Ingela

Monthly reflection, FOCUS Here it is good if you have set aside 30 - 40 minutes. Sit down with a cup of tea/coffee and look through what you have created during the month, and read your reflections. Write a summary and think about whether there is anything that surprises you. Do you find colors, patterns, words, feelings that recur? Time to celebrate! Now you have finished one month of the course so it is time to celebrate in some way. Decide to give yourself something that you have longed for time for a long walk, a good lunch, a bouquet of flowers or what you perceive as a reward.

Theme 2, Energy As you begin to get into the flow of meditating, creating and reflecting so you also start to change your energy for the day. This month you will reflect on what gives you energy, and what gives you recovery. Start to notice what you are doing when you feel energized. What's the time of the day? Who are you with? Where are you?

Exercise 12, Train your intuitive GPS ”You have to train your intuition - you have to trust that little voice inside you that tells you what to say and how to decide." Ingrid Bergman The other day I listened to the radio and an old interview with Ingemar Bergman, Sweden's most famous director of all time. He described how when meeting and directing his actors he always used his intuition. That it was his most important tool. We all have it, but not all os us have learned to listen to it. When we were children it was a natural part of us, but over time we sometimes turned it off. Sometimes we go against it for the rational odds and intuition seem to go against each other. When logic contradicts it, it can take great courage to listen to intuition. Start with the small things, start listening to your intuition. Practice learning to hear and understand your inner voice. Take small steps, listen to what the body wants to eat. Listen to how the body wants to train or if it needs a break. It takes time to learn to listen and understand. Notice what happens when you listen, and reflect for yourself. Then you can learn to recognise your actions and your own patterns. The days when we can follow, hear and feel our intuition have had an incredible flow for me. There are days when I can laugh, work effectively and share joy with those around me. Just like with everything else, you need to practice recognising the signals. Many describe it as just feeling right.  If you read science today, it is described that these decisions are made in the limbic part of the brain. Although we still describe it as a gut feeling. My meter seems to be sitting in my shoulder blades. Sure it's still the limbic part of the brain, but I have learned to feel tension in the shoulder blades. When I go against my intuition, I often get hurt and hurt. If I however have sat at the computer for too long, there is a purely physical explanation. We must begin to understand and listen to ourselves. There are several good books on Intuition that I can recommend.  For me, our creative expression regardless of what creative piety you practice has a strong connection to intuition. Elisabet Gilbert has written a fantastic book about creativity that describes the connection. To find the body's decision compass, or to learn to understand the GPS of intuition: I think we all have different types of signals. It may be that we are filled with energy, that we get goosebumps and that we feel inspired. Sometimes, however, it is difficult to determine what exactly we feel excited about, and how to make decisions. That's why it's important to practice small things, reflect on decisions we've made that went well and think about how we felt. Let it take time but think about where your intuitive GPS sits and learn to interpret it, and life will flow more easily and you will likely feel greater meaning and happiness, I would look for things that surprise me, and if I notice that a subject or symbol comes to my attention in three different ways I pay extra attention. My intuitive messages often comes in the creative part of the process, but they might start already in the meditation and be discovered during the reflection. That is why I like to pay equal importance to all three steps. Part 1 Meditation, 5 min Listen to a guided meditation. After meditation, ask your intuition what it most likes to eat for dinner. Feel how it feels.  Guided Meditation Part 2 Creative meditation, 10 min Paint, draw or write about your intuition. Part 3 Reflection, 10 min Think of a time when you made a decision based on what felt right. How did it go and what happened? Good Luck Ingela

Exercise 13, To have fun and try something new ”Fuel your ride with positive energy" John Gordon It is very easy to cancel the things in your calendar that you enjoy when you get to stressed out. In the short term that is not a problem, however it can easily become a habit as for many of us there is always a lot of work and not enough time. Getting back to prioritising things that are fun becomes important for health and having energy for others. If you get a bad conscience from focusing on having fun, research has shown that it can bring, among other things: reduced stress, increased concentration, better relationships, better sleep and more energy. Another thing that is important for problem solving, creativity and innovation is to dare to try new things, Pay attention to if you get more or less high quality work done if you took a break and did something that you enjoyed. Part 1 Meditation, 5 min Listen to the audio meditation on the Lemon. The lemon story Part 2 Creative meditation, 15 min Draw, write or paint the scent of a lemon, orange or clementine. Part 3 Reflection, 6 min What can I do today to have fun? When was the last time you were in Flow. How do I fill myself with positive energy? (Building my system for Flow) Good Luck Ingela

Exercise 16, The longing ”To do something that you have longed for, can create a new energy." Ingela Part 1 Meditation, 5 min Listen to the meditation on your inner space Part 2 Creative meditation, 10 min Draw based on your experience in meditation. Part 3 Reflection, 5 min What could you do that you have longed for? Please start small. Is it a free afternoon? A long lunch with friends? Sleep morning? Try a hobby? Good Luck Ingela