Mindfulness, Mindset, self-development

Stuck Living The Same Mediocre Day, Every Day? Get Unstuck With This Transformational Lesson from Einstein!

“Insanity is doing the same thing over and over again, and expecting different results.”

– Attributed to Albert Einstein

Here I am, sitting down for lunch in the Staff Room.

The Staff Room is buzzing. Buzzing with people. With conversations.

But, what I really mean by conversations… is complaints

The Staff Room is the place for venting. Apparently.

Here, staff vent about their students. They vent about coworkers. They vent about their families and home life.

I only listen.

I don’t chime in.

I don’t contribute to their complaints.

Because, I just don’t get it..

I See These People Do and Say the Same Things… Every Day…

“Why can’t Kellen just listen?! His personality is too hard to teach…”

But, have they done anything different to help this kid?

Nope.

“Mrs. Bell in the office is always ignoring me.”

Well, have they tried saying ‘Good Morning’? Or asked about her day?

Nope.

“My husband and kids drive me crazy! I’m just too tired to deal with them after work!”

But, have they scheduled any time for self care? Have they done anything proactively?

Nope.

How Can Anyone Expect Anything to Change, If They Don’t Change?

To get different results, we need to do something different.

We can’t rely on our current habits and conversations if we are expecting different results.

Same goes with the staff room table… No one benefits from engaging in the same complaints day after day. And no one has taken any step to change their outcomes.

So… How can they expect the next day to be any different?

What Are Your Goals?

Do you want to have better days at work? Do you want to be happier? Do you want to be healthier? Do you want to make more money?

Whatever your goals, wishes, or dreams are…

Ask yourself:

Do Your Habits Match Your Goals?

Chances are, if you’re stuck in the same cycle of complaints, then they don’t.

You’ve been doing the same thing each day.

Same habits, same you.

Things will never change.

If You Want REAL CHANGE, You Need To Be The Change!

You want less stressful days at work?

Can you change something about your day? Or… go out on a limb and change careers entirely!

You want to be happier?

Can you start looking for joy in each day? Can you start practicing gratitude?

You want to be healthier?

Can you make a step towards healthier habits? Can you eat more vegetables? Or find ways to move your body daily?

You can.

You just need to align your habits – what you say and do – with your goals.

To experience external change, you need to tackle internal change.

Be the change. See the change.

With love,

Miss T.

Health / Wellness, Mental health, Mindfulness, Mindset, self care

Does Your Morning Set You Up For Success? Check Out These 5 Tips On Building a Top-Notch Morning Routine

Well, September is almost over… And that means our focus this month has been getting back into a routine with work and school.

Oh has it…?

Has it been tricky to get back into a routine this new school year?

If it has, don’t worry – You’re not alone!

This blog post is especially for you to help you make the most of your routines!

With routines, we can build positive habits into our lives.

If you had to implement just ONE routine into your day, design yourself a morning ritual that will assure a thriving day ahead.

A solid morning routine can set the motion for your whole day.

Morning routines have shown to make us

  • Happier,
  • Healthier, and
  • More Productive

Does your current morning do this for you?

If not, here is how to construct yourself a morning ritual that will guarantee a successful day and successful life:


#1. A Successful Day Begins With a Successful Night:

Making sure to get enough, consistent sleep, will allow for an easier wake up the next day. Sleep is crucial for our brains and bodies to get the rest they need – it improves our memory, learning, decision-making and even our creativity. Another way to enhance our mornings is to get our mindset ready the night before. We can do that with some positive affirmations like:

“Tomorrow will be a great day…”

“I will wake up with ease…”

“I will accomplish everything I need tomorrow…”

#2. Don’t Let Your Phone Be The First Thing You Grab Upon Awakening: 

Many of us start our days by checking our emails or social media, but this isn’t what will set our days up for success. Often, we get stuck in “the scroll”… Wasting time scrolling through feeds… While we may see it as useful or a fun way to start the day, our subconscious is busy comparing ourselves to others… Not a way to take on the day.. We need to start off the day with something(s) that nourishes our soul and allows us time to focus on ourselves.

#3. Get a Moment Of Silence: 

This silence could mean meditation (if you’re into it), or visualizing your day, or your future! You may even want to use this moment of silence to contemplate a problem that you need to solve. Meditating, Visualizing, and Contemplating help us feel more in control of our days. And our lives. And you don’t have to carve out a large chunk of time either- it could be 30 seconds, or a few minutes… You get to decide!

#4. Exercise Your Brain: 

This could be done by journaling, or reading, even through art. Use your interests to decide how you want to start the morning exercising your brain. Taking the time to exercise your brain helps to improve its functioning, balances both hemispheres of the brain, and helps to keep it sharp with age!

#5. Get Your Body Moving: 

Find what works for you! If you HATE running… Don’t force yourself to run in the mornings. It will end up working against you. Tailor this to your interests. It can be something as simple as stretching, or doing 10 minutes of yoga, maybe weight training or some cardio. Whatever you choose, make sure it’s something you enjoy doing. And something that’ll get you excited to get out of bed in the mornings!


“This is great and all, but what if I don’t have time?”

Then, I would ask you… are YOU not worth making the time for?

I say, YOU ARE WORTH IT!

No one said you have to carve out a whole hour in your morning to have a successful day ahead! I mean, you can eventually get there.. if you want to.

But begin with waking up just 10 minutes earlier.

That’s it!

Adding 10 minutes in the morning to guarantee an accomplished day…

It’s an easy ‘yes’ for me!

With love,

Miss T.


Mindset, self-development

Why Are You Wasting Time and Energy  Dealing With The Same Problems Again and Again? Break The Cycle With this Essential Problem Solving Strategy!

Are you struggling with the same recurring problems in your life?

Tired of wasting time, coming back to the same issue again and again…?

Are you the type of person who deals with issues as they come up?

You like bandaid solutions. You put out fires with a quick fix. And you continue on with your day.

The thing is, you can’t bandage a wound that needs stitches…

Eventually, the issue comes back.

You end up wasting more time and more energy on the same task.

Over and over again…

Quick fixes end up being more time consuming.

Is this really the best use of your time?

Well, what if I told you that you can solve a problem once,
Without the chance of it reoccurring?

It’s possible if we can understand the value and adopt the concept of…

“Upstream.”

You might be wondering… “Does it involve swimming…? Because I am not a fish…”

It’s nothing like that at all!

So What Is Upstreaming?

Upstreaming is a concept I learned about in the book ‘Upstream: The Quest to Solving Problems Before They Happen’ by Dan Health.

The author, Mr. Health, explains how we, as humans, have become reactive to problems that come up in our lives. We often get stuck in this cycle of response.

Problem comes up… We respond.

Problem comes up a second time… We respond again.

What we don’t normally do is think about how we can prevent that problem from taking place again.

Look For Patterns

It’s up to us to analyze these patterns of problems in our own lives. As small or big as they may be.

It doesn’t matter the size of the problem. What matters is that you become aware of the problem…

Once you are aware, you can ask yourself this essential question:

“How can I upstream this?”

Or, “What can I do to prevent this problem from returning?”

This question makes all the difference.

You go from responding to problems…

… To preventing them!

Which means you’ll gain back time to focus your energy on other areas of your life!

Don’t waste time and energy solving the same issue time and time again..

Think ‘Upstream!’

With love,

Miss T.


compassion, Mindfulness, Mindset

How To Make Lasting Changes In The World : Advice from Mahatma Gandhi & Leo Tolstoy

“Everyone thinks of changing the world, but no one thinks of changing himself.”

-Leo Tolstoy

Humans have this desire to change the world.

To make a difference. To have an impact. To leave a legacy.

It is human nature.

We Think BIG!

Make plans on a grand scale.

We see all the suffering and devastation in the world and we look to outer sources to solve those problems.

We think the answer lies outside of ourselves.

But, What If The Answer Lies Within?

What if we can take the steps to change our inner world in order to make improvements in our outer world?

The Inner World is a Reflection of our Outer World.

The world is a mirror.

It reflects back to you what you put out to it.

Consider the kind of energy you carry around on a daily basis.

The energy of your emotions, your thoughts and your feelings…

Energy is Everywhere.

Whether we see it or not.

Our personal energy has the capacity to influence those around us.

It influences individual energies.

And it influences global energy.

Change Your Vibration To Change The World!

Look within.

What kind of energy do you carry?

Is it world-changing energy?

Is it the kind of energy you hope to see in others?

If it is, you’re on the right path!

This is how we change the world.

To make a difference. To have an impact. To leave our legacy.

“We but mirror the world. All the tendencies present in the outer world are to be found in the world of our body. If we could change ourselves, the tendencies in the world would also change. As a man changes his own nature, so does the attitude of the world change towards him. This is the divine mystery supreme. A wonderful thing it is and the source of our happiness. We need not wait to see what others do.”

-Mahatma Gandhi

YOU, my friend, CAN change the world…

With your energy…

With love,

Miss T.

Education, Health / Wellness, Mental health, Mindfulness, Mindset, Stress / Anxiety

Kids Keeping You On Your Toes? How to Find Mindful Moments In You Day Even If You Just Don’t Have The Time

“If only I had more time…”

“My schedule is packed…”

“My plate is just too full…”

These are some of the things I hear often when people answer the question:

“Have you practiced mindfulness with your kids today?”

Whether you’re a parent or a teacher… I get you…

Time is a hot commodity that we are always running out of.

Your hands really are full – You’re busy wearing ALL the hats, and doing ALL the things.

BUT, I want to share a secret with you…

You DO Have Time for Mindfulness!

Listen,

When we hear the word mindfulness, we assume we need to carve out a large chunk of time in our days to focus on a single mindfulness practice – like meditation.

This is not the case!

Mindfulness can be weaved in throughout our days, ALL day!

Mindfulness Isn’t Just a Practice…. It’s a State of Being!

We can practice mindfulness when:

  • We are eating our food mindfully
  • We are actively listening and engaged in a thoughtful conversation
  • We are going for a walk and paying attention to our surroundings

The point of mindfulness is to focus our attention on ONE thing – to minimize distractions.

You Don’t Need To “Schedule” Time for Mindfulness.

While you sure can, it is not a necessity! It’s not even a requirement!

It might be helpful at first to write down reminders or come up with a written plan of how YOU want to add mindfulness to your kids (and your) lives.

(Because lets be real here for a moment, if you’re expecting your kids to be more mindful, then you sure as hell be too! Role modelling for the WIN!)

Either way…

You don’t need to add anything or change your schedule around.

You just have to change HOW you view the things that you currently do.

Open Your Eyes to The Possibility of Mindful Moments.

All you need is a minute.

Can you pause more throughout your day to get a quick deep belly breath in with your kids?

Can you use all 5 of your senses to enjoy your meal with your family at the dinner table instead of scarfing it down mindlessly in front of the TV?

Can you put away your phone when talking to your children? Be fully present for them?

YES, YOU CAN!

Mindfulness is a Necessity.

The world is busy and so full of distractions. Anxiety and depression are on the rise – they were well before COVID hit our world. Now, they are increasing at an alarming rate.

Kids (and adults too) are struggling more than ever to cope with stress and manage their ever-changing emotions.

Mindfulness is The Answer.

Living more mindful lives is what will save us.

With mindfulness, our kids will live long and healthy lives. They will more effectively manage their emotions and cope with the uncertainty in the world.

Because we know, uncertainty isn’t going away anytime soon.

We can’t control everything going on around us.

BUT, we can control our response…

We can control our internal states.

I Love the World and It’s Future Generations.

(And I know you do too.)

I envision a peaceful, mindful world – with less people worrying over uncontrollable’s, more people coping and understanding the value of their emotions.

I envision our kids leading their kids. Helping them to live mindfully, and lead healthy, full lives.

Do you see it too?

With love,

Miss T.

compassion, Kindness, Mindfulness, Mindset

The Only Sure Path To Happiness: And The Biggest Mistake Most People Make When it Comes To Making Others Happy

“Why should my happiness depend on the thoughts going on in someone else’s head?”

– Ralph Waldo Emerson

I didn’t always understand this.

I grew up in a world that promoted caring so much about others opinions. Caring about fitting in at school. Caring about fitting in with co-workers at the new job.

I used to adopt this mindset too.

I cared a little too much about what others thought of me.

So much so that I would stuff my opinion to prevent any friction.

This Mindset Becomes Rooted in Our Subconscious.

Before long, we stuff our truth and change who we are just to fit without thinking too much of it…

It becomes a natural reaction.

It took me a long time to break free from this mindset (Still not perfect, but I’m working on it).

To understand that I’m my own human and my happiness should not depend on what other think of me. What their perceptions are. Or their pre-conceived notions.

It is only their perspective after all.

Perspective is Only Perspective.

Not absolute truth.

Maybe that persons truth… but it’s not mine.

And so, no one, not you or I, should have to change themselves or hide their opinions just to fit in. To care about what someone else thinks. To make that person happy.

You deserve to be you.

And I deserve to be me.

That is the only real path to happiness…

Being Our Authentic Selves.

With love,

Miss T.

compassion, Health / Wellness, Mental health, Mindfulness, Mindset, self care, Stress / Anxiety

Teens Have It Rough: Help Your Teenager Navigate Tough Waters With This All-In-One Gratitude Journal!

Teenagers Sure do Have it Rough…

For them, life is a balancing act.

  • Balancing stress from all the social pressures…
  • Struggling with confidence and self-acceptance…
  • Questioning their place in this world…

They have to deal with all this (and more) with an under-developed brain.

Their brains are STILL a work in progress…

I look at that list (even with my developed adult brain) and know I’d be struggling balancing all of that too…

So What Can We Do?

How can we help them navigate through this tricky spot in life?

I asked myself these very same questions at the beginning of this school year…

Because this School Year, I Found Myself Neck-Deep in the Middle of Grade 9 Classroom Waters…

This classroom was filled with some complex kids with complex needs…

I wanted to help them…

The way I wish someone helped me back then…

They desperately needed certain skills…

Skills that would help them THRIVE, instead of just SURVIVE…

This is why, after much thought and a lot of field research (testing the waters of my Grade 9 classroom), I came up with a way to help my students build an essential skillset!

A skillset that would help them, not only, navigate the rough waters of Junior High, but also prepare them for life (and develop their brains along the way)!

Introducing…
The Kids Yoga Stories Gratitude Journal for Teens!!

Okay, but what makes this Gratitude Journal so special?

How is a gratitude journal supposed to help our struggling Teens…?

Well, THIS journal is MORE than just any old Gratitude Journal…

In fact, it helps Teens develop qualities and skills like:

  • Emotional Regulation and Stress Management
  • Confidence and Self-Esteem
  • Empathy and Compassion for Themselves and Others
  • Positive Self-Talk and and Self-Acceptance
  • Forgiveness and Perspective Shifting
  • And of course, Expressing Gratitude and Feelings of Appreciation

How Does One Journal Do All of This?

It provides regulation strategies, like Breath of the Month and Mindful Colouring, to manage stress and anxiety – tools that Teens can use for life!

(I don’t care who you are, you can’t tell me Teens are “too cool for school” to colour… My field research says otherwise! :P)

The Weekly Positive Affirmations promote positive self-talk, self-acceptance, boosts confidence and reminds Teens to show themselves compassion. We are all just human, after all.

The Gratitude Questions and Challenges are thought provoking and help shift perspective in Teens. They begin to understand their place in the world and have appreciation for whats going on around them.

This Interactive Journal provides a creative outlet for Teens to get thoughts and worries out of their heads. Getting things out on paper gives Teens the chance to reflect on experiences and even learn from them.

Plus, we already know that when our Mental Health improves, so does our overall health! This translates to other parts of our lives.

And Teens will benefit for years to come!

But Why?

Why Did I Decide To Create A Journal For Teens Unlike Any Other?

Well, I’d like to ask you this…

Do YOU remember what it was like being a Teenager?

I sure do…

And when I met my Grade 9 students on that very first day, I saw myself in all of them.

All of my insecurities…

All of my worries…

All of my struggles trying to fit into the world…

I Barely Got By My Teen Years

I wasn’t about to let that happen to these kids.

So…

I asked myself,

“How would I have helped MYSELF back in my Teen years?”

“What supports did I desperately need?”

DIY: Gratitude Notebooks

A few students and I put together personal notebooks filled with gratitude, breathing and calming strategies, affirmations, and other random thoughts!

The note books were amazing, but they just weren’t quite enough

They weren’t as organized as I would have liked.

They weren’t as appealing to the Teenager who is concerned about appearance.

So….

I took all of these lessons I learned from my Gratitude Notebooks,

All of the lessons from my Teenage students,

And all of the lessons from reflecting on my Teen years,

And turned them into the beautiful…

Kids Yoga Stories Gratitude Journal for Teens!

“It takes courage to grow up and become who you really are…”

The Kids Yoga Stories Gratitude Journal for Teens helps teens develop the courage to be who they really are.

So they can be who they are really meant to be…

With Love & Gratitude,

Miss T.


If You are Interested in Helping Your Teen Navigate Tough Waters…

Check out the Kids Yoga Stories Gratitude Journal for Teens!

Twelve weeks of Gratitude Journal Prompts, Reflection Questions, Breathing Exercises, Positive Affirmations, and more!

This Journal Also Includes:

  • A NEW Gratitude Question EVERY DAY
  • Weekly Mandala Colouring Pages (That Double as Positive Affirmations)
  • Inspirational Quotes for Each Day of Prompts

Here Are What Some Teens Had To Say About The
Kids Yoga Stories Gratitude Journal:

“I would buy 8 copies of this journal if I could…”

-Grade 9 Student

“Can you let me know when this journal comes out so I can get my parents to buy it?”

-Grade 7 Student
Education, Kids, Mental health, Mindfulness, Stress / Anxiety

The Hard Truth you Need to Know about Teaching: How to Create More Time

“I just don’t have the time…”

“How am I supposed to squeeze anything else into my day…?”

Things I hear in Education..

And I get it, Teachers have a lot on their overflowing plates.

They are more than just Teachers – they feed kids when they’re hungry and console them when they’re hurt.

Days become overwhelmed with to-do’s and then suddenly… its JUNE! And we’re cutting it close on deadlines.

But if we invest a little extra time, into the RIGHT things, it is possible to get some teaching time back!

Let’s take a quick peek into our classrooms…

Teacher’s at the front, attempting to get through her math lesson.

Attempting… because we know her lesson is not going according to plan.

We have Johnny in the front, raising his hand every 2 minutes to interject with a concern. Bianca is noisily tapping on her desk, frustrated because she just doesn’t get math. Will snapped his pencil and is this close to flipping his desk if he has to painstakingly sit through another minute of this class…

Classrooms are overrun with interruptions.

Sometimes, as Educators, we feel so short on time, that we push through our lessons and don’t necessarily deal with the underlying issue…

The Disregulation…

The stress, the frustrations and the anger…

And the truth is… Kids aren’t learning if they are not REGULATED.

To understand that, we need to know how our brains work.

When information enters our brain, either from something external (like a lesson) or from our internal emotions (fear, anger), this information travels from the bottom up.

  1. The Brain Stem, into

  2. Our Limbic System (Emotional brain), and then

  3. The NeoCortex (Thinking brain)


But… when students are disregulated, then information cant travel past our brain stem, our primitive brain…

Think of it as electricity flowing in a circuit. If our regulation “switch” is turned off… no electricity is getting to the “light bulb” part of the brain.

The upper parts of their brains aren’t on.

They can’t use their emotional brain to relate to your lesson… And they most definitely can’t use their thinking brain!

So, what’s the point in stressfully pushing through a lesson if our students wont remember or relate to it…?

We Need Regulation!

And how do we do that?

By taking a little bit of time to mindfully teach regulation strategies!

When our kids become disregulated, but are PREPARED in handing it. We can redirect back to our lesson quicker.

The interruptions become minimal…

And we have a more effective lesson…

All because we invested a little bit of time turning our students brains on.


Here Are Some Easy-Peasy Strategies To Get You Started:

#1: Deep Belly Breathing (and more breathing exercises)

#2: Journalling or Creating Art

#3: Gong for a Walk (even better if it’s outdoors!)

Wishing you the best of luck!
(I just know you can do it!)

With love,

Miss T.

Education, Health / Wellness, Kids, Mental health, Mindfulness, Stress / Anxiety

Education Problems 101: How To Practice Mindfulness When You Just Don’t Have The Space

I get it…

Space is limited!

We don’t all have cozy corners, or carpet spaces in our classrooms… Some of us don’t even have classrooms!

This was my challenge too…

As an Educational Assistant, I didn’t have my own classroom. No place to practice Mindfulness with my students. No place to put my Mindfulness “tools”.

But, I Had A Dream…

I wanted to teach students Mindfulness techniques and get my message out to the school.

I felt it was too important of a dream to just forget about because I was lacking one crucial aspect…

So, how did I overcome this challenge?

How did I bring Mindfulness to my students WITHOUT the space to do so?

I Got Creative…

Accepting that there was a challenge was Step #1!

CHOOSING to find an alternative and face it head on was Step #2!

We don’t often get past Step #1 – Our subconscious holds onto the message that there isn’t always a way around a problem.

BUT…

There is ALWAYS another way! There is ALWAYS an alternative!

All you have to do is a little creative thinking…

For me, this meant introducing…

The Mindfulness Bin!

The Mindfulness Bin was a lightweight bin that held all my Mindfulness tools.

Because I couldn’t hold Mindfulness in one classroom, this bin needed to go ANYWHERE I needed to go.

Sometimes Mindfulness Club took place in the music room, or outdoors. Sometimes it was help in the gym, or in a spare classroom.

Students LOVED to be “Mindfulness Bin Leaders” – They took such pride in hauling our little bin around.

The Mindfulness Tools that you’d be likely to find in my Mindfulness Bin were:

  • Sit Spots
  • Breathing Activities Book
    (Breathe Like a Bear by Kira Willey)
  • Mandala Colouring Pages
  • Pencil Crayons
  • Breathing Stars
  • Talking Stick
  • Sand Timer
  • Activity Cards (Breath Work/Yoga Cards)
  • Self Check-In Cards & Erasable Markers

Maybe that sounds like a lot to you… But all these items were small and easy to carry.

I’d sometimes switch them out for a little variety.

I NEVER Felt Limited with The Mindfulness Bin!

Although it was small, it sure was mighty!

It had all the tools we needed to get the job done.

My students saw the bin as this magical component to Mindfulness Club…

Remember Mary Poppins?

And the never-ending magical tote bag she would pull unlimited items out of?

Yeah…?

Well, that’s how I felt every time I had The Mindfulness Bin with me!

“What will Miss T. pull out next?!”

No Space, No Problem!

Don’t get discouraged if you have a space-limiting challenge in front of you.

Get creative: Think outside-of-the-box!

There is always a way. Always a solution.

I hope my Mindfulness Bin story will inspire you to take creative action on your next big challenge.

I know you can do it…

With love,

Miss T.

Health / Wellness, Mental health, Stress / Anxiety

The #1 Secret to Living a Healthy, Full Life!

What is The Secret to Living a Healthy Life?

Growing up, I was told if you stay active and eat nutritious foods then you’ll have no problem living to 100!!

I’m sure you’ve heard something along these lines too.

Nutrition and physically activity are the keys to a healthy life…

We hear a lot about the impact our diet and movement can have on our well-being, but we often neglect one of the most important components to our wellness…

Let’s chat about Mental Health!

Where does it fit in this wellness puzzle?

Mental well-being is a tough topic to talk about. Mostly due to lack of awareness.

But now, our world has become filled with anxiety, depression, phobias and a plethora of other mental illnesses.

With mental illness on the rise, we have no choice but to shine a spotlight on Mental Health.

We have to acknowledge it.

And I’m sure glad we are, because it is the real ‘kicker’ when it comes to maintaining our health and wellbeing.

Dr. Gabor Mate, physician and author who specializes in childhood development and trauma, reported about a study of smokers in one of his books.

The smokers were separated into 2 groups:

  • Smokers who were more emotionally stable
  • Smokers who were emotionally repressed and had significant stress

… And the findings were shocking!

Although we KNOW the impact smoking has on our health, there were significant differences between the health of the two groups.

The emotionally stable smokers lived longer, healthier lives- not necessarily guaranteeing lung cancer and other diseases.

The emotionally repressed smokers were 5x more likely to develop these diseases!

Smoking alone does not cause lung cancer…

Smoking + Poor Mental Health does!

Woahhh…

This doesn’t mean I’m telling you to take up smoking..

I’m telling you this to remind you how powerful our mindset can be. Our thoughts and emotions have the power to override unhealthy habits – like smoking!

This is why it is so important not to disregard our good ol’ friend ‘Mental Health’ when it comes to our well-being.

Our thoughts can make us sick, but they can also make us well.

Adding in positive mental health practices to our lives is just as essential (if not, more essential) for our overall wellness than physical activity and nutrition alone!

Mental Health is the missing piece to our wellness puzzle.

Now that you know…

…How will you chose to use your thoughts?

… For health? Or for illness?

No one can make the choice but you!

With love,

Miss T.