Chapter 6

Chapter 6

MINDFUL CHOICE 2

Begin and End Your Day Peacefully

“For fast-acting relief, try slowing down.”

Lily Tomlin

“Start each day by affirming peaceful, contented, and happy attitudes and your days will tend to be pleasant and successful. Such attitudes are active and definite factors in creating satisfactory conditions. Watch your manner of speech then if you wish to develop a peaceful state of mind.”

Norman Vincent Peale

What’s your first thought when you wake up? What are your thoughts prior to sleep? Are your thoughts conscious and intentional, or habitually negative, self-critical, and stressful?

Frank came to his weekly anxiety group meeting looking like someone who bore the weight of the world upon his shoulders, and in fact that’s how Frank saw his life. “I’m always tired and stressed,” Frank explained. “There’s never enough time, I’m drowning in problems, and now I’m not getting good sleep.” Frank went on to talk about business financial issues and how his employees continuously created more difficulties. It was hard facing a new day, especially when yesterday’s problems hadn’t gone away. “I’m overwhelmed, and it’s getting worse. It just doesn’t let up. I think I could manage if I could just get more sleep.” Bill responded with a question: “Frank, can you help us understand what it’s like for you when you first open your eyes. each morning?”

Frank responded: “That’s easy. The alarm goes off at 5:15 AM and my first thoughts are of all the problems I have to face today, and all the things I didn’t take care of yesterday. I tell myself I’m already behind, and today will probably be worse than yesterday. I find myself wishing I were somewhere else, and I’m so dead tired. I don’t know how to face another day.”

Bill continued: “And, can you tell us what’s going on when you lay down to go to sleep?”

“I just can’t seem to let go of the problems of the day,” Frank explained. “I keep going over and over the things that went wrong, and worrying about all that I have to face tomorrow.”

Bill continued: “And you’re having problems with sleep?” Frank replied: “I see what you’re getting at. It makes sense. I’ve been thinking about my lack of sleep as just another problem I had to face. Maybe my problem isn’t so much about lack of sleep, as about being unable to let go of worries, but I just don’t know how to do that. What can I do?”

If like Frank, you often feel overwhelmed, you might consider purposefully creating a more peaceful day, a day where you can be happier and more relaxed. We can almost hear the objections: “What, you want me to “create” a more peaceful day? How do I do that? I’m already too busy and stressed out to create anything.”

To begin with, realize you are largely in control of your day. It may not feel like it, but there is relatively little in your life that is beyond your control. First however, you have to cultivate mindful awareness. Next, realize you have the power to make better choices. Among those choices, you can actually choose to cultivate skills to help you be calmer and more peaceful. You can choose actions that will help you have a great day. Much depends upon the way you choose to begin and end your day.

BEGIN AND END YOUR DAY PEACEFULLY PRE-TEST

DIRECTIONS: Under each description, choose the number that best represents agreement with your thinking, beliefs, or behavior for the past week and record that number on the following table.

Begin and End Your	a	b	c	d	e	Total Divided
Day Peacefully	f	g	h	i	j	by 2= _______

0= not true at all, 1= mostly not true, 2= partially true, 3= largely true, 4=totally true

a. I Begin My Day with Intention. I ask myself: “What do I want?” I begin my day with a clear, strong, and committed intention for a peaceful, low-stress day. I intend to effectively manage stress and anxiety throughout my day utilizing diaphragmatic breathing, self-calming skills, and corrective self-talk.

Select 0, 1, 2, 3, or 4 and record your score in the BEGIN AND END YOUR DAY PEACEFULLY table above.

b. I Begin My Day Checking in with My Breath. I ask myself: “What's happening with my breath?” Soon after awakening, I check in with myself (thoughts, feelings, physical state) and quickly become aware of my breath, beginning the first round of diaphragmatic breathing. At a minimum, I take three full, deep diaphragmatic breaths, slowly exhaling while imagining all stress leaving my body.

Select 0, 1, 2, 3, or 4 and record your score in the BEGIN AND END YOUR DAY PEACEFULLY table above.

c. I Begin My Day Checking in with My Self-Talk. I ask myself: “What's happening with my self-talk? What’s happening in my head? ” Soon after awakening, I am aware of my self-talk and purposely shift away from stress generating self-talk (such as fight-talk or fear-talk), instead shifting to peaceful and self-calming inner dialogue.

Select 0, 1, 2, 3, or 4 and record your score in the BEGIN AND END YOUR DAY PEACEFULLY table above.

d. I Choose My Tempo. I ask myself: “What speed do I want to travel at?” Soon after awakening, I become conscious of the tempo of my life, the speed in which I am beginning my day. I consciously shift to "cruise mode," committing myself to utilizing my “cruise control” to move through my day at a reasonable, low-stress pace, not allowing anyone or anything to change my speed to a tempo more characteristic of high anxiety and high stress.

Select 0, 1, 2, 3, or 4 and record your score in the BEGIN AND END YOUR DAY PEACEFULLY table above.

e. I Begin My Day with A Mindful Breakfast. I begin my day with taking time for a relaxing, enjoyable, low-stress, high-nutrition breakfast, utilizing for the first time in my day the practices of "mindful eating." I take the time to slow down and thoroughly appreciate and enjoy my breakfast. I strive for a meditative stress-free opportunity to connect positively with my food, my body, and my life.

Select 0, 1, 2, 3, or 4 and record your score in the BEGIN AND END YOUR DAY PEACEFULLY table above.

f. I End My Day on a Positive Note. I end my day by reminding myself that this is not a time for tension, struggling, and problem solving, but a time of finding a peaceful alternative to the day’s stresses. I recognize my need to slow down, let go, and enjoy life. I feel worthy and deserving of having a good and happy life. I shift my focus to a here-and-now awareness of things I am grateful for in the present moment.

Select 0, 1, 2, 3, or 4 and record your score in the BEGIN AND END YOUR DAY PEACEFULLY table above.

g. I End My Day Giving up Having to Control or Fix Anything or Anyone. I end my day resolving to actively deal with real issues tomorrow, but for now letting go of controlling or having to fix anything or anyone. I also end my day practicing what is known as "loving detachment," knowing that I care about others and what happens to them, but I am not responsible for them and I do not have the responsibility of controlling their behavior (young children are the exception). By practicing "loving detachment," I allow others the freedom to take responsibility for their own problems and consequently for their own growth.

Select 0, 1, 2, 3, or 4 and record your score in the BEGIN AND END YOUR DAY PEACEFULLY table above.

h. I End My Day with Self-Acceptance and Self Compassion. I am conscious of my inner dialogue and specifically my self-talk about myself. Is it harsh, nagging, and self-critical, or is it calm, encouraging and self-accepting? I choose the latter. I make a conscious effort to turn down the volume on negative self-talk, instead compassionately accepting myself without self- criticism, self-evaluation, or harsh self-judgments.

Select 0, 1, 2, 3, or 4 and record your score in the BEGIN AND END YOUR DAY PEACEFULLY table above.

i. Day by Day, I’m Coping Better. I end my day aware of my increasing ability to cope with life’s challenges. I have a growing ability to stop thinking negatively about myself and others, and a growing awareness of my needs and my ability to be successful at getting my needs met. Increasingly, I’m practicing the Serenity Prayer, letting go of things I can’t control and finding the courage to actively deal with the things I can change.

Select 0, 1, 2, 3, or 4 and record your score in the BEGIN AND END YOUR DAY PEACEFULLY table above.

j. I Choose My Ending Tempo. I end my day once again conscious of the tempo of my life, the speed in which I have been traveling through my day. I consciously shift to a peaceful and relaxing state, perhaps engaging in some diaphragmatic breathing. I quiet my self-talk and focus on a positive attitude with peaceful thoughts and images.

Select 0, 1, 2, 3, or 4 and record your score in the BEGIN AND END YOUR DAY PEACEFULLY table above.

The following is an example of the table squares a-J filled in with 10 scores, each square representing the 0-4 score on that particular statement. The scores are then totaled in the last square, for a total of 14 that is then divided by 2 for a final score of 7.

Begin and End Your	a 1	b 2	c 2	d 2	e 1	Total Divided
Day Peacefully	f 2	g 1	h 1	i 2	j 1	by 2= ___7____

The score of 7 is then located on the grid below, falling in the “Needs Improvement” category. This means that for the past week BEGIN AND END YOUR DAY PEACEFULLY performance was in a zone typical of a high stress lifestyle. Overall, this means that the person taking this pretest was doing poorly with being conscious and intentional in his or her stress management. There is substantial room for improvement.

Okay, now it’s time to enter your score on the grid below.

How did you do? Remember, no matter how well you have done on this pretest, there is no limit to how masterful you can become in BEGINNING AND ENDING YOUR DAY PEACEFULLY.

The possibilities for growth and mastery are limitless. How good do you want to be in your ability to BEGIN AND END YOUR DAY PEACEFULLY?

Let’s first take a deeper look at the rationale behind the 10 statements in our pretest,

The thoughts behind the Mindful Choice 2 assessment statements

Each of the ten statements can be thought of as an affirmation, or as a desired state you want to achieve. Rating a statement with a “4” on your Choice 2 self-assessment is an indication you are at an optimal level of functioning for a vital component of BEGIN AND END YOUR DAY PEACEFULLY. The statements are repeated here with a brief explanation of the thinking that went into the construction of each statement.

a. I Begin My Day with Intention. I ask myself: “What do I want?” I begin my day with a clear, strong, and committed intention for a peaceful, low-stress day. I intend to effectively manage stress and anxiety throughout my day utilizing diaphragmatic breathing, self-calming skills, and corrective self-talk.

Frank began his day by reminding himself how bad he felt, how tired he was, and how overwhelmed he was by the challenges of a new day. Not only were these thoughts unhelpful, but they actually deprived him of being in conscious control of his life. Instead Frank was left seeing himself as a powerless victim, with his only choice simply showing up and enduring. Negative thoughts can become a self-fulfilling prophecy. If you believe you’re going to have a terrible day, you probably will. On the other hand, if you begin your day with a clear stress management blueprint in your head, and a powerful vision of achieving a calm and peaceful day, you’re far more likely to experience the vision becoming a reality

b. I Begin My Day Checking in with My Breath. I ask myself: “What's happening with my breath?” Soon after awakening, I check in with myself (thoughts, feelings, physical state) and quickly become aware of my breath, beginning the first round of diaphragmatic breathing. At a minimum, I take three full, deep diaphragmatic breaths, slowly exhaling while imagining all stress leaving my body.

It can take as little as three deep breaths to change your day. If you’re used to awakening to tension, worry, and a compulsion to launch the day in high gear, pausing to be aware of your breath, and purposely breathing diaphragmatically can be a major shift. Of course, taking 5 or 10 minutes to start your day calmly and peacefully with diaphragmatic breathing can be even more helpful, but one minute alone of breathing diaphragmatically, engaging in self soothing self -talk, and allowing stress to depart can be powerful.

c. I Begin My Day Checking in with My Self-Talk. I ask myself: “What's happening with my self-talk? What’s happening in my head? ” Soon after awakening, I am aware of my self-talk and purposely shift away from stress generating self-talk (such as fight-talk or fear-talk), instead shifting to peaceful and self-calming inner dialogue.

It’s a choice. Would you rather wake up to thoughts of: “My boss is out to get me,” or “What are the things I am I grateful for?” You actually have the power to choose an “attitude of gratitude,” or thoughts of “ain’t it awful,” or “Here we go again – another miserable day!” You can choose to see a day full of great possibilities and opportunities. You can imagine all the things that you could do today to make it an all-around great day. Again, it’s a choice and one that often determines how your day will go.

d. I Choose My Tempo. I ask myself: “What speed do I want to travel at?” Soon after awakening, I become conscious of the tempo of my life, the speed in which I am beginning my day. I consciously shift to "cruise mode," committing myself to utilizing my “cruise control” to move through my day at a reasonable, low-stress pace, not allowing anyone or anything to change my speed to a tempo more characteristic of high anxiety and high stress.

The speed you travel at needs to be a speed you have chosen with your well-being in mind, not the speed you believe is expected, or the speed others choose. It’s important to figure out whether you are running a Sprint or marathon. Do you want to pace yourself and finish the day feeling good, or be worn out and stressed out by noon? It’s entirely possible to work relaxed, take challenges in stride, and manage your stress moment by moment remembering to breathe diaphragmatically, and be kind to yourself in your self-talk. Again, you are choosing – either a reasonable and humane speed, or a speed that is detrimental to your emotional and physical health.

e. I Begin My Day with A Mindful Breakfast. I begin my day with taking time for a relaxing, enjoyable, low-stress, high-nutrition breakfast, utilizing for the first time in my day the practices of "mindful eating." I take the time to slow down and thoroughly appreciate and enjoy my breakfast. I strive for a meditative stress-free opportunity to connect positively with my food, my body, and my life.

You’ve heard it your entire life – breakfast is the most important meal of the day. Well, it happens to be true. The word breakfast literally means break-fast. You’re taking on fuel after a long period of fasting. This needs to be a high quality meal not just nutritionally, but also as a way of starting your day fully committed to taking excellent care of yourself. We see this as so important, we recommend getting up 15 minutes earlier if necessary to slow down and enjoy this most important meal. Being able to share the meal with the ones you love gives you an added benefit – reinforcing positive relationships that are vital to your well-being.

f. I End My Day on a Positive Note. I end my day by reminding myself that this is not a time for tension, struggling, and problem solving, but a time of finding a peaceful alternative to the day’s stresses. I recognize my need to slow down, let go, and enjoy life. I feel worthy and deserving of having a good and happy life. I shift my focus to a here-and-now awareness of things I am grateful for in the present moment.

You can end the day even more peacefully than it began. You can use elements of your morning practice to de-stress and prepare for a restful night. It’s a time for putting aside the day’s difficulties, choosing instead to connect in a positive way with others, relax, meditate, or simply enjoy life. It’s okay to have fun. Believe that you have earned it and you deserve it. Remember to focus on what you are grateful for rather than allowing yourself to be weighed down by thoughts of what’s missing. Evenings are not for problem-solving.

g. I End My Day Giving up Having to Control or Fix Anything or Anyone. I end my day resolving to actively deal with real issues tomorrow, but for now letting go of controlling or having to fix anything or anyone. I also end my day practicing what is known as "loving detachment," knowing that I care about others and what happens to them, but I am not responsible for them and I do not have the responsibility of controlling their behavior (young children are the exception). By practicing "loving detachment," I allow others the freedom to take responsibility for their own problems and consequently for their own growth.

Sometimes, we spend an inordinate amount of time worrying about the well-being of others, or plotting how we will go about changing their behavior. Not only is this often an exercise in futility, but it also accounts for a high percentage of our own stress. Loving detachment means that even though you care about others, you choose to care enough to allow them to learn from their mistakes and grow. It means accepting others for who they are rather than whom you want them to be. Loving detachment also means being responsible for your own well-being, making decisions based on your own needs and feelings, without a hidden motive of controlling or changing others.

h. I End My Day with Self-Acceptance and Self Compassion. I am conscious of my inner dialogue and specifically my self-talk about myself. Is it harsh, nagging, and self-critical, or is it calm, encouraging and self-accepting? I choose the latter. I make a conscious effort to turn down the volume on negative self-talk, instead compassionately accepting myself without self- criticism, self-evaluation, or harsh self-judgments.

More than any other quality, our clients demonstrate a high level of self-criticism. We often ask them to tune into their self talk and tell us whether their self talk is harsh, nagging, and critical, or warm, encouraging, and accepting. Most reply that their self talk is more characterized by being harsh and self-critical. More than anything else, this gets to the heart of most problems with anxiety and depression. It also shines a spotlight on a major goal of treatment. Nothing generates anxiety and stress like feeling unacceptable, and nothing relieves stress so much as learning how to be your own best friend. You don’t have to be perfect. In fact it helps to remind yourself that you are one with all humanity. We are all imperfect and you can choose to like and accept yourself anyway. Evenings are a great time to remind yourself to put aside judgment and be self-accepting.

i. Day by Day, I’m Coping Better. I end my day aware of my increasing ability to cope with life’s challenges. I have a growing ability to stop thinking negatively about myself and others, and a growing awareness of my needs and my ability to be successful at getting my needs met. Increasingly, I’m practicing the Serenity Prayer, letting go of things I can’t control and finding the courage to actively deal with the things I can change.

This statement addresses the concept of mindfulness. As you become increasingly aware of your self-talk, and increasingly able to see negative self-talk as merely a story your mind is telling you, you develop the ability to de-fuse the negative and believe more strongly in your inherent worth and your ability to be effective. You don’t have to be perfect. You’re a work in progress. Evenings are a time to let go of judging self and others, a time for acceptance and appreciation.

j. I Choose My Ending Tempo. I end my day once again conscious of the tempo of my life, the speed in which I have been traveling through my day. I consciously shift to a peaceful and relaxing state, perhaps engaging in some diaphragmatic breathing. I quiet my self-talk and focus on a positive attitude with peaceful thoughts and images.

Perhaps, despite your best intentions, your day proceeded at a faster tempo than you desired. Evenings are another opportunity to slow things down, relax, give up having to be in control, give up having to win, give up having to fix anything, and give up having to struggle. This is a time to practice what you are learning about shifting gears, quieting your self-talk, and choosing to slow down and recharge your batteries.

Begin and End Your Day Peacefully Discussion

Do you wake up in the morning already stressing about the day ahead? Do you hurry through your morning routine so you can make work on time? Do you jumpstart your heart with a second cup of coffee? Is your breakfast a substantial start for taking on the fuel needed to launch your day, or something quick and convenient, or skipped altogether?

How you start your day is crucially important to how your day is going to go. A day filled with stress and anxiety is often begun stressfully. Conversely, starting your day with calmness and positive intentions usually pays off in less wear and tear as your day progresses.

Try this instead. Upon awakening, slow things down (you might have to set your alarm a few minutes early). Before you jump out of bed, become aware of your breathing and practice a few diaphragmatic breaths. You might do your first body scan of the day, checking in with different parts of your body from your toes to the top of your head.

This is also an excellent opportunity to practice yoga exercises, such as a series of Asanas, or postures, such as Sun Salutations. Yoga is an ancient Indian exercise system aimed at bringing about the union of mind, body, and spirit combining stretching and breathing with a relaxed awareness of self. It's about learning to take responsibility for our own well-being, both physically and mentally, while learning to respond to whatever is happening in the moment with sensitivity, calmness, and purposefulness. Learning yoga might be for you if you're interested in having a toned body, great complexion, and a more positive attitude toward your life. It’s meditation with a focus on the body in addition to breathing.

A confession – for years we dismissed yoga as a fad that had little scientific basis and even less relevance for our work with stress and anxiety. We were wrong! The scientific evidence is clearly there and there can be no other conclusion beyond seeing yoga practices as being extremely helpful in the treatment of anxiety and depression. Consequently, we suggest varying forms of yoga to many of our clients.

Let's get back to your morning anxiety and stress reduction practices. This is a good time to repeat any affirmations that are important to you, and to remind yourself of the things on your gratitude list.

Focus on your intentions for the day. You may have a prayer that puts you in touch with your intentions, or a particular poem or quotation. This is a good time to focus on the particular Choice you are working on. Consider morning journaling as a way of staying focused on specific self-improvement goals for the day ahead.

A verse that is particularly meaningful comes from Thich Nhat Hanh, a Vietnamese Buddhist monk who has written some very interesting works on mindfulness meditation.

Waking up this morning, I smile.

Twenty-four brand-new hours are before me.

I vow to live fully in each moment and to look at all beings with eyes of compassion.

What a great attitude. Try waking up smiling, committed to practicing loving kindness and compassion toward everyone you meet.

The last line is particularly meaningful. If you take the time to smile genuinely, greeting everyone you meet, you are not only participating in making the world a better place, but your actions will have a profound effect upon your own stress level.

Commit to what is known in Buddhist practices as “loving kindness.” Also important, when it comes to looking at all beings with eyes of compassion, make sure that the person in the mirror looking back at you is included.

Whatever poem, prayer, or other meaningful statement you choose, make sure to feel it with intensity and sincerity. Don't just go through the motions and mindlessly recite something. Put yourself into it. Smile! Feel it! Mean it! Your body hears everything you tell it, as long as you are saying it with sincerity, feeling and conviction. (Of course your body also hears the negative, but we'll get into that with Choice 5.)

For people of faith or spirituality, this is an excellent time to get in touch with a connection to something greater than yourself and beyond ego. Feeling a connection to a loving God or a higher power goes a long way toward having a positive day before you.

Please note that we're not talking about a great amount of time starting your day positively. It takes perhaps 5 to 10 minutes (20 minutes if Sun Salutations are included.) And getting up 5 to 10 minutes, or even twenty minutes early still gives you time to get the kids ready for school and start your commute.

The same rationale applies to how you travel through your day and how you end your day. You might consider randomly taking three deep breaths, reminding yourself to notice your stress level and your self-talk. Pay attention to the tone of your self-talk and shift to self-talk that is kind and compassionate, calm and gentle. Since you’re always talking to yourself anyway, you might as well tell yourself: “slow down, let it go, let it be.” The tone is important. There is a world of difference between a softened, kind inner dialogue, and anxious or angry thoughts. Learn to recognize “fight talk,” or “fear talk,” and develop the ability to shift gears and move beyond self generated stress.

Don’t forget mindful meals, discussed in the next chapter. Mindful eating is a form of meditation, a way of connecting to your body and your life in a very peaceful and appreciative way. Also, we strongly suggest taking time to exercise with a regular exercise session. It’s a great stress reliever.

Also, don’t forget “mindful movement” wherever possible. A sedentary lifestyle is now being recognized as a major health hazard, and besides, mindful movement as a way of connecting with your body with greater awareness and appreciation.

End your day by consciously slowing down and preparing for a restful sleep. This is not a time for problem-solving or engaging in conflict. Consider a meditation practice, yoga, or any of a number of other activities that help you relax, settle down, let go of the cares of the day, and prepare for sleep.

Quick Start: things I can start doing today

• Ask the right questions first thing in the morning. Instead of asking yourself: “How will I survive the day,” you might try asking yourself:

-What are my opportunities today?

-What are the good things that can happen today?

-What am I grateful for?

• Have a relaxing, refreshing, and humane morning routine.
• Stay focused on the here and now. Avoid ruminating about the past, or stressing about the future.
• Put off firing up the computer or turning on the television. That’s not starting the day peacefully. Get rid of other distractions such as checking on phone calls, email notifications, instant messaging, or anything that interrupts your morning “flow.”
• If you listen to music, make it something that is soothing, relaxing, and/or uplifting.
• Make time for relaxation exercises or meditation, even if you have to get up earlier. Considering the difference it can make in your day, having a few minutes less sleep is well worth it.
• If you can’t do a full meditation session, consider a mini-meditation of only several minutes. It’s powerful.
• Consider yoga exercises such as Sun Salutations.
• Consider contemplative prayer as a form of meditation.
• Choose to do less. Stephen Covey, in his bestseller Seven Habits of Highly Effective People, talks about habits such as “Begin with the end in mind,” and “Put first things first.” To have a relaxed workday, set reasonable expectations such as telling yourself you will be content accomplishing two or three really important things rather than setting your sights on doing everything possible.
• Consider reducing your commitments.
• Let go of perfectionism.
• Do what you can to prepare for your morning the evening before. Lighten your load and make more time for “beginning your day peacefully.”
• Have a quiet and peaceful high-nutrition breakfast
• Make up your mind that you are going to take things in stride, neither worrying needlessly about future events, or ruminating about past setbacks.
• We strongly suggest utilizing the Three Deep Breaths Thomas Crum writes about in his book by the same name. In fact, we often suggest that our clients randomly positive about 100 times a day and take three deep diaphragmatic breaths while softening your self-talk. You have to breathe anyway, so why not get the most out of breathing.
• We also suggest you focus specifically on Beginning and Ending Your Day Peacefully for at least 30 consecutive days, taking the self-test daily and monitoring your results. You will probably be surprised by the positive effect on your well-being.
• Journal writing is a powerful way of focusing on changes you want to make, and staying on track. Always begin by calming and centering yourself. We suggest the following format: Write down three things that went well for you today in Beginning and Ending Your Day Peacefully. Why did they go well? Why are they important? How can you get more of them into your life?
• Don’t forget, mindful eating, exercise, and mindful movement.

If you find yourself running into difficulty, you might try answering the following questions:

My Choice 2 Personal Development Worksheet

1. In regard to starting and ending my day, what is the behavior or situation I want to change?

1. How would I describe my present Choice 2 performance?

1. What are the specific cognitive, behavioral, emotional changes that I would like to make in regard to Choice 2?

1. What are specific ideas and actions for meeting my Choice 2 goals?

1. What are the barriers such as negative self-talk or lack of time that might prevent me from reaching my goals?

1. What are the specific steps that I am going to take to bring about change? When?

1. Who will be helpful or supportive in my change efforts?

1. How will I be rewarded when I am accomplishing the changes I desire?

1. I am committing to:

There are a great many tools for Beginning and Ending Your Day Peacefully, and these tools are described throughout the book. We are sure you will find everything you need to enjoy more peaceful, fulfilling, and satisfying days in subsequent chapters.

Carpe diem!