The holidays can bring so many things to do, that it’s easy to wind up feeling like a ball in a pinball machine, bouncing here and there, haphazardly, evoking a feeling of overwhelm. The fact is, we have a lot more control over our lives than we give ourselves credit for.  Setting an intention can empower us to take control of what and how things happen, and can illuminate a clear direction to steer us through the holidays.  This can alleviate stress, keeping us healthier, overall.

An intention can be anything you’d like to create in your life: to stay calm no matter what anyone says or does;  to keep a smile on your face while in a crowded mall;  to connect with family and friends; to get all the shopping done in one day; whatever!

Here’s how to set your intention(s).  Take a minute to imagine yourself having a wonderful holiday season.  What would that look like?  Lots of parties or peace and quiet?  Hours of cooking and baking or pot lucks? Being amongst a big crowd or just a few?  How do you want to feel?  What fond memory would you like to create? Think these questions through as completely as you can.  

Once you have it figured out, imagine it all going well.  Let yourself feel happy that it’s going to be good and be thankful for it as though it’s already happening. 

Come up with specific statements for your intention, making sure you only use positive wording.  Stay away from words  like “don’t,” “won’t,” “no,” “none,” and “not.”  For example, instead of saying, “I won’t get stressed out.” say, “I’m going to stay peaceful.”  Instead of, “I’m not going to overspend.” say, “I’m going to stay within my budget.”  

Choose intentions that will make your spirit feel good;  To stay (or get) healthy, to find things to be grateful for, to focus on the positive aspects of life, to shop locally, to appreciate family...

Things may not go completely as planned, and that’s okay.  Don’t focus on imperfections.  Forgive yourself, the world, or whoever you need to forgive if things go amiss, and then reset your intention.  Think of it as pressing a reset button, being allowed to press that button as many times as you like or need.

The great thing about intentions is that they require no money, only a few minutes of time, and can pay off big by making a world of difference.   

Let the intentions you set, create the holiday you hope for.  If you like, you can easily turn your intentions into resolutions for the new year, which may just positively impact the rest of your life.

One day, years ago, my yoga teacher instructed the class to “lift and spread your toes away from each other.” “What?” I thought, “Can people do that?” I looked down at my feet, trying to convince my toes to spread, but, much to my dismay, they could not. “Dang,” I thought, “there she goes again, expecting me to do the impossible.” If you’ve ever taken a yoga class, you may be able to relate to this.

The reason I couldn’t spread my toes is because throughout my life, I’ve squished my feet into shoes that were too tight, mushing my toes together like canned sardines. I never considered the fact that if muscles aren’t allowed to move, they atrophy, losing their capacity to work. That’s exactly what happened.

Just like every other body part, muscles in the feet must be stretched and strengthened to keep them in proper working order. They are the body’s foundation, so if they’re not healthy, they can cause pain, not just in the feet, but farther up the body, into the knees, hips, or back.

Shoe manufacturers know this, so have come up with a variety of ways to support the foot. Some shoes support the arch, some support the ankle or heel, some don’t allow any twist. Lately, however, experts are rethinking the idea of support, realizing that the human foot is engineered very well. The arch acts as a spring which propels your step, reducing the energy needed to walk. Manufacturers now offer free motion shoes that protect the foot, without supporting them, allowing them to work and move naturally.

As a yoga instructor, I’m barefoot throughout the day, five days a week. My feet feel great. They don’t ever feel like they need to be rubbed, like they did when I wore shoes all day, and I can now spread my toes, which means the muscles in them are strong and healthy. I credit this to the fact that when feet are bare, the 20 different muscles in them, are automatically stretched and strengthened.

If you are interested in spending more time barefoot, or wearing shoes that allow free motion, I highly recommend doing specific foot exercises first, to prepare them. There are a number of stretches and strengtheners available. Toe spreaders can also be a tremendous help. They come in a variety of designs and price ranges. If you’re new to them and don’t want to invest much, start with the inexpensive toe spreaders that are used for pedicures.

When you’re ready to make the transition to bare feet or free motion shoes, start with just a few minutes per day to see how you do. Increase the time gradually, going back to your regular shoes if your feet, knees, hips or back begin to hurt. Don’t try to work through the pain. Pain is your body’s way of telling you to stop before you damage yourself. Be patient with your feet, and they’ll eventually become stronger and more comfortable.  Now that you've checked your own feet to see if you can spread your toes, (I know you have), take a moment to feel grateful for your feet, no matter what condition they’re in. They work hard for you, so make time to take care of them.