I’m so excited to announce an amazing campaign to make 5 million medical face masks! Being able to participate in #ProjectProtect felt like Christmas morning to ME!
Check out the supplies you get in your kit to make 100 medical clinical masks! The clinical face masks are made from medical grade poly propolene mesh that are die cut with the pleated notches. The ties look like a cheer leading pom pom to me! Go… service, go… healthcare workers, go…. frontline service people, this is how I will be on your team and cheer you on from a safe distance!
You can sign up through the JustServe website
It’s time to get out your Clorox wipes and wash your hands! When handling the materials you need to have a clean surface and clean hands trying not to allow any pet hairs in your workshop space.
Go to the Project Protect website to learn what you can do to help! Right now the #ProjectProtect is happening in Utah but maybe if they get an amazing response they can implement it in other states or around the world.
The project is brought to you by a collaboration of Intermountain Healthcare, University of Utah Health and Latter-day Saint Charities, Utah non-profits and ALL OF US – volunteers!
Below is a tutorial of how I sewed the clinical face mask together with Project Protect!
It’s fascinating to see how the project is managed! I’m so proud to be a member of the Church of Jesus Christ of Latter-day Saints. I’m proud that they are part of this collaboration! There are lots of churches, charities, healthcare workers, grocery store staff, truck drivers and so many other people serving to help all of us. It’s a priviledge to help just this little bit along with following the CDC guidelines.
We are a smart bunch of people and can help each other! I love you all and my heart goes out to everyone that has been impacted by this pandemic. My son, Jake is serving a 2 year mission for the Church of Jesus Christ of Latter-day Saints in Upstate New York. As he has taken two years to dedicate himself to serving others, I can easily and honorably take 10 to 15 hours of my personal time to make masks for others.
Project Protect is also accepting fabric masks to donate for use in communities. Go to their website to get all the details! Well I better get busy sewing my 100 clinical masks! Hmmm… what uplifting thing should I listen to as I stitch away to serve those sacrificing so much?
Additional Project Support provided by…
University of Utah Health
Intermoutain Health
Latter-Day Saint Charities
The Tony Finau Foundation
doTerra Helping Hands Foundation
Intermountain Foundation, including Festival of Trees Volunteers and Volunteer Quilters
University Hospital Foundation
Stitching Hearts Worldwide
The Utah Area Presidency of the Church of Jesus Christ of Latter-day Saints
The Relief Society of The Church of Jesus Christ of Latter-day Saints
Beehive Clothing
Deseret Industries
Deseret Transportation
JustServe
I just want to share my faith and conviction that as I draw close to God, I am filled with confidence that this too will pass. I’m proud to do my part in being resilient, innovative and flexible during this time of pandemic in our world. Through my relationship with the Savior, I feel peace that this will pass and that we will all be shaped and become better people because of our experiences. God has not left us but instead is right next to us if we tune in to feel his strength. My prayers to all of you struggling and serving out there that we will all be sustained. I know that service heals my soul and helps me to be a better person.
EASY Pleated Face Mask FREE Pattern & Video Tutorial with Pocket Filter Opening for Adult and Child Sizes
Pleated Face Mask Pattern with Filter Adult & Child Size with FREE pattern and video tutorial
The pleated face mask with binding straps is widely desired as the elastic won’t break or wear out with time. This is one of the most desired masks for donations. The pleated face mask include a pocket for a filter.
Pleated Face Mask Pattern 1 Supplies Needed
The supplies that you will need for the pleated face mask include:
Of course don't forget to download the Pleated Face Mask Pattern! You really don't need to print it off. Just follow the instructions using your computer, ipad or smart phone.
Pleated Face Mask Pattern 2 Cut Your Fabrics and layer
Let's get started! It's smart to use two different fabrics so the user knows which side is the exterior or interior of the mask.
FREE Pattern & Tutorial - Pleated Face Mask Pattern 3 Stitch the Sides and Press
With the CDC now recommending that we wear face masks in public, here is an EASY fitted face mask tutorial with a pocket to slip in a filter. Download your FREE Fitted Face Mask with Pocket for Filter BELOW. This has been a time to learn new skills and use sewing to benefit our families and loved ones.
EASY Fitted Face Mask with Pocket Filter Tutorial and FREE Pattern
I designed this face mask pattern to make for our immediate family members. This mask may take a bit more time than the pleated face mask but it feels good to rise to the challenge and make something with fine construction. I would very much prefer this face mask if there is someone in our family that gets CoVid-19 to take care of them and myself. I will share below what we purchased to make a HEPA filter to insert in the mask if this happens.
Supplies Needed to make your Face Mask include:
Downloaded Pattern (print off the last 5 pages of the pattern for sizes child, teen, woman and man sizes.)
Various 100% Cotton Fabrics
Elastic or Binding Strips
Wire 6 inch length (if desired)
If you are low on printer ink or just worried you might be low on printer ink, you can hold a piece of paper up to your computer monitor and trace the pattern. Seriously it is that simple! But… make sure your scale is accurate, the grid shadowing the pattern should be in one inch squares.
Fitted Face Mask with Pocket Filter Pattern Supplies Needed
Gather your supplies to make your mask. Try to use at least two different fabrics so the user of your mask knows the difference between the side to put towards their face each time. I have tried to design this face mask pattern so that it can retain its shape after being washed on a regular basis.
The inside layer could be substituted with interfacing or completely removed from the pattern. I like to use regular fabric but I have a lot of customers ordering various interfacings. If you know anything about supplies or fabrics to use, please comment below.
If you are having a hard time finding an elastic supply, substitute binding strips, t-shirt fabric or purchase dollar store head band elastics to cut apart. Remember some elastics that are constructed vertically versus horizontally can be cut in half. For instance, I have bought 1/2" wide elastic and cut it down to 1/4 inch elastic.
I purchase plastic coated floral wire from Walmart for my face masks. You could use plastic wrapped twisty ties, paper clips and more. Just get creative or don't use wire at all. Remember these are your face masks and make them your own.
Use this guide to help you layer your mask sandwich before stitching it together. Watch the YouTube or Facebook video below to see how I utilize this order of fabrics.
Print off the Fitted Face Mask Layers Order to label your fabric as you are sewing them together.
I feel by top stitching the fabrics, the face mask will retain its construction after many washings in the washing machines. With there being 3 fabric layers that the stitches will not jeopardize the integrity of the mask.
Your pocket filter layer will be about 3 inches narrower than your other layers to accommodate the elastic casings.
Your pattern pieces has a summary of the order of layers that you can cut out and pin to your fabric when creating your face mask sandwich. Check out the video below to see how I layer the face mask sandwich.
After cutting your approximate 6 inch length of wire, curl each end so the wire doesn't poke through the fabric.
Draw a pencil line around your wire to guide your stitching to secure the wire in place. Try not to stitch on top of the wire as you will most likely break your needle.
After sewing the top and bottom of the face mask sandwich, it is time to turn it inside out. My most favorite part of sewing! Now make your left and right side elastic 1/2 inch casing and we will have our face mask ready for elastic or ties!
If you can't find elastic available to purchase, remember you can use t-shirt fabric, dollar store head band elastics or binding strips. It's a time to get creative. I use a small safety pin to feed my elastic through the casing.
DISCLAIMER: Remember this is a homemade fabric mask and not something that will guarantee to protect from acquiring disease. Please follow current health recommendations from your country and particular condition. In the United States we would seek recommendations from the CDC.
Watch the YouTube or Facebook video Fitted Face Mask Tutorials. Please make comments and offer additional tips. Watch the videos as you make your own face masks. Please follow me on Facebook, Instagram or YouTube and turn on post notifications. I LOVE to connect with all of YOU! Please tag me in your photos @stitchesquilting or post photos in the Everyone Can Quilt Facebook Group. I am trying to do multiple live videos each week to keep us distracted during this unique time of life! Share with me ideas of things you would like to learn.
I have additional face mask tutorials that vary in complexity. I would LOVE to hear what you are making and please share your making tips with me! Let's stay connected.
Stay safe everyone! We can do this! Lots of Happy Stitches coming your way.
Download your FREE EASY Fitted Face Mask with Pocket Filter HERE.
Happy Stitching EVERYONE! Stay safe! I really care about all of YOU!
Join us for our BEST SELLING quilt pattern - Live Well Live Strong Quilt Sew Along! 26 quilt blocks about women's health and wellness with quilt pattern, personal weekly topic worksheets, video tutorials and blog posts. Live Well Live Strong Quilt Podcast launching very SOON! Next sew along will start in May 2020 with weekly live videos and enrichment.
Calling all quilters & sewists to show the world our love in stitches! Let’s have a quilt along with a small 24 inch heart quilt to hang in our windows!
Now that we have been in quarantine with CoVid-19, have you seen the hearts popping up in windows? The hearts in the windows are a sign to our community that we are all in this together while sending love out to the world.
Check out the #aworldofhearts2020 or #aworldofheartsquiltalong hashtag on Instagram or Twitter.
So…. Let’s start our own movement and hang quilted hearts in our windows to let everyone know that even though times are tricky that we love the world and wish everyone well! Check out Liz Boyce’s windows filled with love in Canada!
Download your free pattern to make your very own “Healthcare Hero – A World of Hearts Quilt”. The pattern offers quilt sizes of 24 x 24 inches or 57 x 57 inches along with a bonus options to put a medical plus sign in the heart to show your love for healthcare front line workers.
Children love to find positive things hanging in windows along with adults too! Let's spread some cheer and love around our neighborhoods.
It feels great to have a fast sewing project! Perfect to make for a seasoned or new quilter with video tutorials to guide you through the steps.
Add a cross in your quilted heart to honor our first responders working so hard right now! Hang it in your window or give it as a gift to someone that you know that is working hard to heal our world right now.
Use the hashtag #aworldofheartsquiltalong or #aworldofhearts2020quiltalong to share with others on social media!
Check out how I added a quilt label to the World of Hearts Quilt. Have you labeled your quilts? Make it easy and just use a sharpie marker and set the ink with your iron.
Check out how I added a quilt label and quilt hanger on the back of the A World of Hearts Quilt. Cut 2 ten inch squares, fold them into a triangle and tuck them in the top corner of your quilt in the binding. These flap then can be use with a hanger slipped in them to hang in your window or on your front door.
Look at how many A World of Heart Quilts Donna Beaulieu made! Everyone is sharing the love around as gifts too.
We can make a First Responder Quilted Pillow! Just change the size of the square you are working with to 2.5 inches! I made this 16 inch quilted pillow by sashing the heart quilt block with 3 inch strips of white fabric. Then I quilted it with a matchstick quilting effect, but added random wavy lines every so often so everything doesn't look exactly perfect! Doesn't it look just spendid? The envelope pillow took me about 2 hours to make from start to finish. It felt so GOOD to have a quick sew and a finished project!
Now don't forget that you can hand embroider a message on the bottom left and right corner of your heart. These scripture embroidery patterns are available with the pattern.
Join the Everyone Can Quilt Facebook Group to see quilts that others are making around the world. On Instagram follow me @stitchesquilting or Twitter @stitchesquitin and use the #aworldofheartsquiltalong #aworldofhearts2020 to share your heart quilt with everyone! I can wait to see what you make please tag me!
Don't forget to download your pattern and watch the video tutorials!
Boundary Quilt Block — Women’s Health & Wellness Quilt
“Your personal boundaries protect the inner core of your identity and your right to choices.”
― Gerald Manley Hopkins
It feels good to feel to be part of a community but we need to set healthy boundaries.
Setting boundaries is a way of caring for myself. It doesn’t make me mean, selfish, or uncaring (just) because I don’t do things your way. I care about me, too.
– Christine Morgan
“Givers need to set limits because takers rarely do.”
Sometimes to keep ourselves safe we need to set healthy boundaries in life. For instance we don’t want to drive next to a swerving vehicle. We would slow down and keep our distance to not put our selves in danger.
Shoo Fly don’t follow ME! Yes! This is a bank safe! That’s the inspiration behind the Boundary Quilt Block! Healthy boundaries impact our health & wellness as women! Did you know you can set boundaries with someone without them even knowing? Setting healthy boundaries keeps you safe. My husband’s family law firm bought a bank building with a safe in it.
One day Cory’s brother asked Cory to lock him in the safe to see if it worked. The safe securely locked but the safe combination didn’t work! His brother was locked in for about 8 hours!
Can you find the lime green, turquoise, red & grey Shoofly (Churn Dash) Quilt Block?
Healthy Boundaries with family, friends, work, co-workers, neighbors, children, grandchildren, animals, exes & yourself too! Setting healthy boundaries doesn’t have to be verbalized – you just live it. For instance, if I had a friend that wasn’t truthful, I could still be a friend but set healthy boundaries that I don’t repeat anything said & probably don’t share anything to make myself vulnerable.
Sometimes we might feel frustration but that’s a self serving signal to possibly set healthier boundaries or expectations from others or ourselves. We have those feelings for a reason but just say, “Shoo fly don’t bother me and create some healthy boundaries”.
You don’t have to make an issue with another person setting boundaries. Just politely live your boundaries. People will feel safe as we are consistent with our boundaries. And we will feel safe too!
This week let’s study boundaries for our personal health & wellness. Now what are some healthy boundaries with health, others or self?
“Stop asking why they keep doing it and start asking why you keep allowing it.”
Sometimes we need to set healthy boundaries so we can rest or relax. That is not selfish but allows us to refuel. What are healthy ways to say no to someone? That can give us a huge wave of anxiety to say “no” to someone. The best thing I have learned is to just say no, a simple no. For instance, if someone asks me to do something that I can’t do, then I just politely say, “I wish I could, but I can’t. I’m sorry.” Or I simply say, “I’m so sorry, I can’t. I don’t give them any reason why I can’t. That’s a boundary that I set for myself a long time ago. I found that my excuse or reason to not participate may not be part of their value system or be considered any excuse at all. They are in urgency mode and believe their matter is very important and supersedes anything else. I don’t believe in giving excuses, I just simply and politely say “No”. You will find it easier that way. As you say no, you don’t have to feel guilty or come up with justification why something doesn’t work for you. Save your energy.
We need to follow certain boundaries to participate things or go places we want to do right? We are used to this! Really we are! We follow boundaries all the time. Don’t think this is a foreign concept to you. Boundaries are good…. we don’t really want to see all the unnecessary stuff in certain places right? Thank goodness for places that set clear boundaries. Clear boundaries help us to feel safe and for others to feel safe too.
If we want to keep our quilt clean & fresh then we need to stay clear of the lapping waves of the ocean right? I crossed a boundary taking a picture of the Live Well Live Strong Quilt and to say the least I regretted it. I was traveling in New York and our hotel had no washing machines. Therefore I was uncomfortable carrying around a wet sandy quilt the remainder of the trip. It was humid so it didn’t dry quickly either.
If it is winter time, then I’ll get dressed in winter clothing. If it is summer time then I’ll dress in appropriate summer clothing. We naturally use boundaries all the time without realizing it.
“Daring to set boundaries is about having the courage to love ourselves even when we risk disappointing others.”
– Brene Brown
The Boundaries Quilt Block is the 25th of 26 weeks on our Live Well Live Strong Quilt Sew Along! Remember you can join in on the sew along anytime or make the Live Well Live Strong Quilt at your own pace.
Setting healthy boundaries in your life will look different for each one of us. It’s okay to set boundaries! I can set boundaries with my children without them even knowing. For example, when I ask them to do something… I don’t at first really ask. Yes… you heard me right. I say to them, “Hey we will be doing yard work later today or on Saturday.” Then I’ll say on Saturday morning, “You might not want to wear anything too special as we will be doing yard work at 11 am.” Then just a fair warning… “Fifteen minutes until we do yard work.” Then the hard core request, “Time to do yard work everyone – let’s make our house look great.” If at that time everyone isn’t moving their bodies to go outside then I’ll give them their specific assignment and expect them to immediately get the move on to outside. I have NEVER explained this to my kids, but they respond to it. I am not an “arm chair” parent where I make requests and sit on the couch and wait for them to do it. If I have made a legitimate request, then I will be up hand over hand assisting them. And they know I will be coming towards them to assist them to get moving. Now seriously, I am not a scary mom. TMI
Remember I mentioned earlier that other people do not need to know the boundaries I have set with them. I can decide to not gossip with another person but just changing the subject when the time comes. I am not a Savior of the world to go around telling people how to act. I just set boundaries with people without them knowing. I change my approach to a problem and take responsibility for allowing myself to be vulnerable. If we open the doors then we are vulnerable to be taken advantage of. I have had my fair share of that… but I just reset my boundaries or approach to a situation.
There are times when we do need to set verbal boundaries with others. When I work from home, I set boundaries about interruptions if my door may be closed. A boundary might look like that. I know this is corny… but I have set a very firm boundary in our home that we don’t intentionally hurt another person’s feelings. I know it sounds stupid. There is another boundary that we NEVER physically harm each other. My home before I was 8 years of age had a lot of violence so this is a thing that my children know I am very serious about.
Okay… don’t “intentionally” hurt another person’s feelings…. I know that is a hard one… but I really want my home to be a safe place for my family and others to come to as an escape from the world. Our home is obviously part of the world, but I want my home to be refuge and a safe place. By having this boundary my children have learned to express their natural frustrations without harming another person’s self esteem. I just feel like this is a good skill to learn as an individual and they should learn it when they are young. Nothing can be more miserable than being married to someone for a lifetime to just have them verbally abuse you. But you have to take ownership in a relationship if you are accepting or dishing the verbal abuse out.
Cory and I are a second marriage and we cherish our marriage enough to let each other know well… “We may have a suggestion”…. I can say things without attacking him or his character. It takes discipline, but you can think of creative ways to approach a sensitive topic. Another approach might be to just let things go from annoying me. Like picking up dirty socks… I just grateful to have someone to pick up socks for. So I let my annoyance to pick up socks go. Cory’s snoring doesn’t bother me because well I’m just grateful he is laying next to me in bed and really his snoring is a sound of safety that he has locked up the house and we can all go to bed. Sometimes our boundaries can be a matter of perspective.
Now if we are living with someone that has an addiction or abuse, there may need to be a verbal conversation about boundaries and maybe possibly even a written contract. I have only shared my boundary approaches as an example.
We need to set boundaries and then if someone oversteps a boundary redefine how we respond. My kids have had many friendships that have soured and then they politely redefined their relationship with that person without things having to be nasty or unkind. We are all unique human being with many different needs. I know there are people that might be able to tolerate me and my style of living and then there are others that can’t. I don’t take offense – we are just all different like from Winnie the Pooh, Tiger and Eeyore.
Remember to set healthy boundaries with others so you are treated the way you need to be treated. We are all special and need to keep a safe environment to thrive in.
There are times that we need to be more intuitive to other people’s needs. We need to build our social intelligence. When you feel someone possibly setting boundaries then we just follow it. We don’t need to be constantly in other people’s space. If we lean back just a little bit and respect a boundary then the other individual may feel safe and not pull away. Does that make sense?
We also need to set boundaries for how we want to live. Are we going to raise our family getting drunk every day? Probably not. But…. we set boundaries for how we want to live according to our values and possibly our faith. For each one of us the boundaries will be unique.
Customize your own personal challenge. Let’s not overwhelm ourselves. Take tiny steps towards a good thing. Reward yourself with a quiet moment closing your eyes; feel good about yourself including your body & mind. Remember slow and steady wins the race and is sustainable.
Another challenge thought – can you unconditionally love someone by setting healthy boundaries? Just a thought…. Remember to always keep going. Keep moving forward. Have confidence that with time & healthy spaces you set healthy boundaries to thrive that is natural to your spirit.
Watch the Live Video Tutorial for step by step instructions!
Share a photo of your completed Boundary Quilt Block in the Everyone Can Quilt Facebook Group or Instagram https://www.instagram.com/stitchesquilting/ and use the hashtag #livewelllivestrongquilt. If you feel comfortable share a photo that represents a positive step in an Genuine Challenge. Let’s inspire each other!
Follow Stitches Quilting on Facebook, Instagram & YouTube for reminders to find the positive in life. Engage and make comments that can lift and empower others to a positive space. Comments on other people’s posts in the Live Well Live Strong Sew Along to encourage them too.
The Live Well Live Strong Quilt includes 26 quilt blocks focused on Women’s Health in Wellness. The ideal form is to focus & build on each one of these topics is one at a time. Slow and steady growth is sustainable. Join the sew along at any time making each block and focusing on your own growth.
Next week’s block is the Shine Quilt Block! If you haven’t yet, purchase your Live Well Live Strong Quilt Pattern! Purchase Your Pattern HERE!
Have you seen a Pincushion Plant? It’s botanical name is Nertera Granadensis.
The Pincushion Plant has specific needs to grow in any particular climate whether indoors or outdoors.
For instance, when growing the Pincushion Plant you need to water the plant from the bottom.
There are specific things that we need in order to grow. We need to tend to our specific needs and identify what those are.
When hiking I need to take a break every so often before I can cross the next bridge. Remember no matter how you are growing don’t ever give up just sometimes you need a break!
Let’s learn how to paper piece the Arrow Grow Quilt Block. Download this FREE template here.
Watch the Live Video Tutorial for step by step instructions!
Don't get discouraged if you don't feel like you are growing. Check out my grand daughter, Ellie, she grows day by day and slowly. Be patient as you grow.
“Sometimes you have to be weak in order to grow stronger.”
The Grow Quilt Block is the 23nd week on our Live Well Live Strong Quilt Sew Along! Remember you can join in on the sew along anytime or make the Live Well Live Strong Quilt at your own pace.
Customize your own personal challenge. Let’s not overwhelm ourselves. Take tiny steps towards a good thing. Reward yourself with a quiet moment closing your eyes; feel good about yourself including your body & mind. Remember slow and steady wins the race and is sustainable.
Remember to always keep going. Keep moving forward. Have confidence that with time & healthy spaces you can heal and feel the calmness that is natural to your spirit. Develop hope that when you fill your mind and spirit with positive things you will have the strength to get through it in the best possible form.
Share a photo of your completed Grow Quilt Block in the Everyone Can Quilt Facebook Group or Instagram https://www.instagram.com/stitchesquilting/ and use the hashtag #livewelllivestrongquilt. If you feel comfortable share a photo that represents a positive step in an Genuine Challenge. Let’s inspire each other!
Follow Stitches Quilting on Facebook, Instagram & YouTube for reminders to find the positive in life. Engage and make comments that can lift and empower others to a positive space. Comments on other people’s posts in the Live Well Live Strong Sew Along to encourage them too.
The Live Well Live Strong Quilt includes 26 quilt blocks focused on Women’s Health in Wellness. The ideal form is to focus & build on each one of these topics is one at a time. Slow and steady growth is sustainable. Join the sew along at any time making each block and focusing on your own growth.
Next week’s block is the Belong Quilt Block! If you haven’t yet, purchase your Live Well Live Strong Quilt Pattern! Purchase Your Pattern HERE!
I designed the safety quilt block to be setting triangles upon setting triangles that give the look of safety after they are combined. The match stick quilting of the quilt block confirms the safety & security of the quilt block.
“A soul thrives in safety”
– Deanna Wall
Types of Safety
We could think of an many different types of safety that we could work on. There could be safety at the beach, in your home, workplace, infant, child, car seat, seat belts, driving, computer, internet, or fire to name a few.
Inherent Basic Human Need of Safety
There are different core safety aspects that is important to any person on the globe. Four different aspects of safety to focus on could include home, personal, health and economic. Having ones basic needs being met is crucial to a feeling of safety. We need food and shelter. We have a very basic need to feel accepted, loved and that we belong. We need preventative care, environmental safety from hazards along with healthy foods & exercise. Economically children need access to an education, opportunity to build work skills too. If there are extreme deficiencies for long periods of time then our health and wellness can struggle.
Lack of Safety Impacting Health
For instance, a family living in a worn torn country that is constantly exposed to bombings and threats is in a difference circumstance that would have a direct impact on their health and wellness. Most of us may not live in that setting but we need to be aware that deficiencies in our overall ability to feel safe and secure can impact our health. We also want to lead an example for our own families that the absence of violence, abuse or being committed to a stable job will improve the welfare of our loved ones. That example can carry forth for future generations.
I am not intending to create any kind of paranoia about safety. I want to introduce the crime triangle concept and then teach you to apply in other aspects. Please be patient with me.
Crime Triangle
A lot of crimes can not happen without three components. You need 1. a victim 2. a predator and 3. opportunity. If one of the three points of the crime triangle are not present then the crime triangle can not close and the crime can’t happen. We can’t control what a predator might do but we can certainly try to eliminate opportunity. Right?
For instance, we can reduce opportunity by locking our doors, keeping the exterior of our home well lite, trimming back bushes or trees that have overgrown. I’ve had my car window bashed in (more than one time) because I left my purse on the passenger seat when running a quick errand. I went into a business establishment with my car keys to pick something up and left my designer purse sitting on the passenger seat visible to anyone that walked by. You would have thought I’d learn the first time but it took me two times of this happening to me to hide any valuables in my vehicle.
I’ve hopefully reduced the possibility to be that victim again by not leaving something enticing for a smash and grab. But… now let’s take the Crime Triangle a set further.
Health Triangle
Below is the Health Triangle taking that same concept as the Crime Triangle. Let’s change the triangle points to now be 1. Your Health 2. Disease and 3. Vulnerability. Let’s think about heart health! We can reduce the vulnerability for heart disease with exercise, healthy eating, increasing heart rate with cardio 3 times a week, regular checkups with your physician and even taking action to reduce stress in your life.
Taking these actions can build confidence in our lives that we are doing everything we can to avoid a negative health disease. How we treat our bodies and health can improve safety in our lives too.
Intentional choices towards a healthier lifestyle can reduce our risks and improve basic safety and stress for ourselves and family members. Not only can it have a direct impact on our own lives personally but our example can impact the health of our families, children and grand children.
‘The Safety Quilt Block is multidimensional with many triangle and pieces coming together to build safety in our lives. Of course we also need to consider that we don’t want our families to tolerate violence or abuse. We don’t want to be an abuser either. We need to model our home environment to be something that our children or grandchildren will want to strive for.
DevelopmentalCopy Process
There are copy processes with who children grow up that is connected with who raises them and how they identify with their caregivers. It is a slow gradual process that happens over a long period of time. We imprint on our children and grandchildren.
There are three parts of the Copy Process:
1. Identification where the child repeats the patterns of their parents. (the child grows up to act like us) Example: They were beat and will beat their children.
2. Recapitulation where the child recreates an environment that they grew up in. (the child grows up to recreate a similar environment) Example: They were beaten and don’t raise a hand to someone else but they marry someone that will beat them and their children.
3, Do the opposite is where the child does not raise a hand to anyone and does not allow another to raise a hand to them.
The examples above are drastic right? I pray that none of you are experiencing any kind of violence or abuse. I wanted to introduce the Copy Process because how we take care of ourselves has the potential to impact many generations. Our taking action to be a healthier person with healthy eating and exercise can also be part of a copy process that carries forth in generations to come. There are statistics to support that children with educated parents are likely to want to be educated themselves. Values, actions and routines can be part of a copy process too.
Let’s get back to talking about Personal Safety! The Personal Safety info-graphic has concrete suggestions of things to focus on to improve your personal safety in daily life.
Time needed: 5 minutes
7 Steps to Improve Personal Safety
Be Aware of Your Surroundings
Also known as “situational awareness” Be aware of what is going on around you or in buildings, rooms, parking lots or vehicles that you enter.
Don’t Allow Yourself to be Distracted
Put down your phone. Society tends to walk around looking at their phone non stop. When you are walking some place put down your phone and don’t be distracted. Don’t text message when driving. Look both ways when walking in a parking lot or crossing a street. Park in safe place. Release distractions when driving to be a defensive driver.
Lock your Doors
We can often feel that our neighborhoods are safe and not lock our doors. Lock your doors, windows, vehicle. Leave a porch light on, trim back bushes or trees to your home. Be savvy with your computer and personal information. Protect your banking information. Be careful on the internet. Delete spam email and hang up on spam phone calls.
Don’t allow yourself to be a Target of a Crime
Reduce risks to be a target of a crime. Possibly don’t wear expensive jewelry or carry an expensive purse. (We rather spend that money on a nice sewing machine or fabric right?) Don’t leave your purse locked in your car in a visual place. Eliminate reasons to be a target of a crime.
Set Healthy Personal Boundaries
Don’t allow others to take advantage of you in real life, telephone, internet, friends or family. Don’t feel guilty abut setting healthy boundaries. Try to set healthy boundaries now so when you are approached you already have an answer for them. Set personal boundaries to avoid abusive situations. Don’t tolerate abusive language or physical violence.
Trust your Instincts
If you feel like a situation isn’t safe then trust your gut. When at a grocery store late at night, ask a bagger to help you out to your car with your groceries. Truly trust your instinct and don’t push it away. If you are feeling uncomfortable then there is a reason why. If something is to good to be true; it usually is. If you feel someone is a bit squirrely or not being honest. Trust your gut and look up information on the internet about them. See if they might already have a criminal record or history of violence. I should create a blog post on how to do this. With my husband being an attorney we have access to databases to easily search information. You can do these searches without subscribing to a database or by hiring an attorney. If you don’t find anything, you might want to be careful anyways and set boundaries. You don’t have to let everyone know what your boundaries are. We will talk about this during the boundaries quilt block.
Eliminate or Reduce Opportunity and Vulnerability
This takes up back to the Crime Triangle that we go into detail above. A crime triangle consists of three items: victim, perpetrator & opportunity. Eliminate as many opportunities or vulnerabilities that you can.
Remember our ability to feel safe takes on many different factors and small choices that lead to a solid foundation. Keep in mind that our ability to feel safe does impact our personal health and wellness.
We may never understand the full effect of choices toward safety that we make. Please enjoy the Safety worksheets for self reflection and to take notes. Please email me your thoughts about safety.
What aspects of life interfere with your ability to create safety? Write on the Safety Quilt Block things that help you improve safety.
Download your Safety Worksheets below and work through exercises as you focus on making your Choice Quilt Block this week!
If you haven’t yet, you can join in anytime on the Live Well Live Strong Quilt Sew Along! Purchase your downloadable pattern right now!
Be extra aware of your surroundings for a week. See what you notice.
Eliminate Safety or Health Vulnerabilities.
Change all your passwords on the internet to new ones.
Be savvy of spam phone calls and hang up.
Be savvy of spam emails and immediately delete them.
Reduce your stress level too as it will help improve your own personal awareness.
Workplaces certainly build safety into their routines. They spend a lot of money ensuring safe workspaces. We can invest time and energy into our own safety plans.
Share a photo of your completed Safety Quilt Block in the Everyone Can Quilt Facebook Group or Instagram https://www.instagram.com/stitchesquilting/ and use the hashtag #livewelllivestrongquilt. If you feel comfortable share a photo that represents a positive step in an Safety Challenge. Let’s inspire each other!
Follow Stitches Quilting on Facebook, Instagram & YouTube for reminders to find the positive in life. Engage and make comments that can lift and empower others to a positive space. Comments on other people’s posts in the Live Well Live Strong Sew Along to encourage them too.
The Live Well Live Strong Quilt includes 26 quilt blocks focused on Women’s Health in Wellness. The ideal form is to focus & build on each one of these topics is one at a time. Slow and steady growth is sustainable. Join the sew along at any time making each block and focusing on your own growth.
Yes You Can do it! Yes you can when you know what you need to strengthen yourself. Tap into safety that can slowly and surely strengthen you with a solid foundation to lean upon.
Next week’s block is the Hope Quilt Block! If you haven’t yet, purchase your Live Well Live Strong Quilt Pattern! Purchase Your Pattern HERE!
I designed the choice quilt block to look like a pool of rippling water. The quilting of the block reflects the ripples of the water.
“But until a person can say deeply and honestly, “I am what I am today because of the choices I made yesterday,” that person cannot say, “I choose otherwise.”
– Stephen R. Covey
We may never be able to understand the rippling effect of our choices. A simple kindness to someone may result in a kind gentle nod. We may only be able to see the effect of one ring of the ripple. We are lucky if we are able to see two rings. Can you imagine the multiple rippling effects from our choices to take action?
Have there been times when you took the road less traveled? I know that I have at times and it has made a difference in my life.
Good choices are made or planned in advance.
Mistakes are something contrary to your goals.
Confusion comes from no clear vision or direction.
What makes a choice intentional? I can sometimes think of 10 different ways I can react to a situation. I try to consider an intentional choice that can propel forward what I need to happen next.
There are many different choices that we can make in life. If we identify what we need to choose and study it out then make decisions that are consistent to our values. We then need to take action, lean back and observe our results.
Remember your previous worksheets to determine your value system? You will want to make choices that are consistent with your true values. Intentional choices are consistent not only with your value, goals and beliefs. We can research options and make a list of pros versus cons of choices too. Keeping in mind the desired result we are aiming for.
Intentional choices can be a lot of work but if our value & belief system is ingrained in us then our casual choices can also be spontaneous intentional choices too.
The Choices Quilt Block have rippled layers. The rippled layers will go in the direction we want them to go if we are making intentional choices consistent with our values, goals and desired end result.
Sometimes we can make “wrong” choices because human nature is just human nature. Remember that “wrong” choices can bring us where we need to be. A poor choice can make us a better person and help us learn the things we need to learn. Growing in life is never a poor choice right? We always need to grow. Don’t live with regret. I’m always trying to be my best self. My best self is different in the morning than at night when exhaustion of a long day wears me out. I might make two different choices depending on the time of the day but… I am always trying to be my best self. The late at night me knows that maybe making a decision in the morning might be the right option.
I remember as a teenage girl that I was late getting home. I remember my sweet mom standing on the staircase to our bedrooms saying that she would decide my consequence in the morning. She surprised me in a way that her example carried with me that late night consequences for my children are made the next morning too. Do you see the far reaching ripple effect that my mother never imagined the night she stood in her nightgown on the stairs?
We may never understand the full effect of the choices that we make. Below are Intentional Choice worksheets for self reflection and to take notes about intentional choices. Please email me your thoughts about choices.
What aspects of life interfere with your ability to make intentional choices? Write on the Choice Quilt Block things that help you make ideal intentional choices.
Download your Choice Worksheets below and work through exercises as you focus on making your Choice Quilt Block this week!
If you haven’t yet, you can join in anytime on the Live Well Live Strong Quilt Sew Along! Purchase your downloadable pattern right now!
Keep in mind your values as you make intentional choices.
Keep in mind your goals as you make intentional choices.
Keep in mind your desired end result when making an intentional choice.
Complete the Choice Worksheets for the Live Well Live Strong Quilt.
Reflect on the rippling effects that choices have impacted in your life.
Customize your own personal challenge. Let’s not overwhelm ourselves. Take tiny steps towards a good thing. Reward yourself with a quiet moment closing your eyes; feel good about yourself including your body & mind. Remember slow and steady wins the race and is sustainable.
It may not matter if you choose a red, yellow or green apple, so don’t overthink things. There are casual choices to make out there. Release the anxiety and allow yourself to be spontaneous. Relish and enjoy the freedoms that you can make. One of the freedoms of choice may simply be in how you feel or look at a situation. Sometimes flipping a switch on your perspective and be the bet choice of all!
We might feel like we don’t have choices before us, but our bright optimism and attitude can sometimes be the most powerful choice of all.
Share a photo of your completed Choice Quilt Block in the Everyone Can Quilt Facebook Group or Instagram https://www.instagram.com/stitchesquilting/ and use the hashtag #livewelllivestrongquilt. If you feel comfortable share a photo that represents a positive step in an Genuine Challenge. Let’s inspire each other!
Follow Stitches Quilting on Facebook, Instagram & YouTube for reminders to find the positive in life. Engage and make comments that can lift and empower others to a positive space. Comments on other people’s posts in the Live Well Live Strong Sew Along to encourage them too.
The Live Well Live Strong Quilt includes 26 quilt blocks focused on Women’s Health in Wellness. The ideal form is to focus & build on each one of these topics is one at a time. Slow and steady growth is sustainable. Join the sew along at any time making each block and focusing on your own growth.
Yes You Can do it! Yes you can when you know what you need to strengthen yourself. Tap into positive choices that can slowly and surely strengthen you with a solid foundation to lean upon.
Next week’s block is the Safety Quilt Block! If you haven’t yet, purchase your Live Well Live Strong Quilt Pattern! Purchase Your Pattern HERE!
Life can get a bit stressful. We might have times that we feel worried or experience anxiety. Sometimes it can get tricky finding peace.
There are a few things we can focus on to stand steady & let the winds blow by. Anxiety or worry is built into our body system to motivate us into action if there is a threat. If a caveman saw a saber tooth tiger their body would immediately be put into action to get away fast. Our body can create real sensations like sweaty palms when stressed, increase in your heart rate, queasiness, or things like faster breathing.
We don’t live in the caveman age and sometimes our anxiety, fears or worry can be too much. These feelings can sometimes get in the way of our ordinary lives. Finding a way through the stress with calm, peace & steadiness can help.
Clearly Identify Your Worry
Take a moment to step back and clearly identify your worry. By identifying what is truly worrying, you can then create an action plan. For instance, if I am worried about getting my taxes done, then my worry can motivate me to get it done.
Create an Action Plan
By creating an action plan to get my taxes done, I will feel less overwhelm. I can then focus on smaller aspects of the getting my taxes done that is manageable in bite size pieces. When getting some of the smaller bite size tasks done, I can diminish my overwhelm knowing I am making progress towards my bigger goal.
Stay Optimistic
When feeling worried or fearful, we can focus on optimistic aspects of our life or circumstances. The optimism will help us look past our worry. In the taxes setting, I can say to myself, how wonderful it is to have income to report. A country to live in where I can enjoy feelings of being safety with police and traffic lights. hehe…
We can also change negative mind scripts into positive ones. So instead of saying, “I’m never going to get my taxes done”. Say, “I can do hard things in bite size pieces. I will let my anxiety motivate me to get it done.”
“Nothing diminishes anxiety faster than action.”
– Walter Anderson
Slow & Steady Wins
Remember slow & steady wins the race. We can’t always find immediate solutions for our worries but we can slowly take steps towards where we want to be. Take comfort in each step and remind yourself you are doing your very best.
Gather Information
When feeling worried, we can gather information to help find solutions.
Rest and take care of YOU
Running away from a saber tooth tiger can be exhausting along with just regular stresses in our daily lives. Be sure to recognize that you need rest. Take care of yourself during times of worry or stress.
Enjoy Nature
Nature can be nurturing when going through stress and feed your soul.
Ducks in a Row
My life has had lots of stressful events. I find if I keep my regular life routine in order, that I can handle that extra ordinary things that come my way. I try to live a life where I take care of necessary things including myself so I not completely melt when some fast curve balls fly my way.
By understanding our power sources, we can easily tap into them when we need to. Instead of struggling, we can immediately draw from the power or strength sources that sing to our soul sustaining us during difficult times.
Radiate Peace & Calmness
One of the greatest gifts that we can share with our loved ones is radiating peace and calmness during tricky times. We teach our families not just through what we say but also by how we live our lives. I tried to quilt the calm quilt block showing the true trimmed sails in the water.
The Calm Quilt Block for the Live Well Live Strong Quilt appears to be a ship with four steady sails.
The Calm Quilt Block is the 17th week on our Live Well Live Strong Quilt Sew Along! Remember you can join in on the sew along anytime or make the Live Well Live Strong Quilt at your own pace.
Enjoy your Calm Live Well Live Strong Quilt worksheets to reflect on the things that you might want to include in your life.
Download your Calm Worksheets below and work through exercises as you focus on making your Calm Quilt Block this week!
If you haven’t yet, you can join in anytime on the Live Well Live Strong Quilt Sew Along! Purchase your downloadable pattern right now!
We may need to do things like releasing excess baggage or guilt in our life so we are not held down. Keeping excess baggage can interfere with our ability to tap into our power sources. Think about things that may be a hindrance to feeling strength or power from a source. Personal self reflection is important in the process of learning to tap into power sources or feeling empowerment. Reexamine and challenge your thought processes that may feel safe but interfere with the best interests of yourself or loved ones.
Calm Challenges could include:
Identify what is causing you stress, anxiety or worry.
Keep an optimistic approach as you go through a stressful time.
Change negative mind scripts to positive mind scripts during worrying times.
Allow your anxiety to motivate you to break a large task into smaller ones.
Get plenty of rest & tap into the beauty of nature to heal your heart during worrisome times.
Customize your own personal challenge. Let’s not overwhelm ourselves. Take tiny steps towards a good thing. Reward yourself with a quiet moment closing your eyes; feel good about yourself including your body & mind. Remember slow and steady wins the race and is sustainable.
Remember to always keep going. Keep moving forward. Have confidence that with time & healthy spaces you can heal and feel the calmness that is natural to your spirit. Develop hope that when you fill your mind and spirit with positive things you will have the strength to get through it in the best possible form.
Share a photo of your completed Calm Quilt Block in the Everyone Can Quilt Facebook Group or Instagram https://www.instagram.com/stitchesquilting/ and use the hashtag #livewelllivestrongquilt. If you feel comfortable share a photo that represents a positive step in an Genuine Challenge. Let’s inspire each other!
Follow Stitches Quilting on Facebook, Instagram & YouTube for reminders to find the positive in life. Engage and make comments that can lift and empower others to a positive space. Comments on other people’s posts in the Live Well Live Strong Sew Along to encourage them too.
The Live Well Live Strong Quilt includes 26 quilt blocks focused on Women’s Health in Wellness. The ideal form is to focus & build on each one of these topics is one at a time. Slow and steady growth is sustainable. Join the sew along at any time making each block and focusing on your own growth.
Next week’s block is the Choices Quilt Block! If you haven’t yet, purchase your Live Well Live Strong Quilt Pattern! Purchase Your Pattern HERE!
What is your anchor that you draw sustaining power from? That is what today’s Power Quilt Block, Worksheets & Blog Post are all about.
“Whenever a negative thought concerning your personal power comes to mind, deliberately voice a positive thought to cancel it out.”
– Norman Vincent Peale
Did you ever want to be a super hero as a child? There are natural “super powers” that we can harness to empower and strengthen us.
There is a difference between a woman’s source of power and women’s empowerment. There are sources of power that we can tap into to strengthen us when we are feeling depleted. They can include fueling our mind, body, spirit, time & relationships. Women’s empowerment is deeper. Women’s empowerment comes from a solid foundation that is built over time. You will notice a cross over between a power source when feeling depleted and women’s empowerment.
Woman’s Empowerment comes from qualities that we develop over a period of time. Qualities that we carefully intentionally cultivate and enrich through out time. There are many power sources for our homes & community that might include electricity generated from coal, wind, nuclear, dams, gas or oil. There are many different sources of empowerment that we can tap into. What is a natural source of empowerment for you? What are sources of empowerment that you would like to work on?
Let’s look closely at characteristics of Women’s Empowerment. What qualities would you add? Remember Women’s Empowerment is building on a sure solid foundation for the future. This foundation is solid to lean on like having an education or job experience when you are let go from employment. It’s the solid thing you can rely on when things get rocky or tricky in life. Women’s Empowerment comes from years of working and developing different skills.
By understanding our power sources, we can easily tap into them when we need to. Instead of struggling, we can immediately draw from the power or strength sources that sing to our soul sustaining us during difficult times.
You can see how I selected a simple Power Quilt Block from a traditional friendship star. I selected this quilt block to represent power as it looks similar to power wind mill.
The Power Quilt Block is the 16th week on our Live Well Live Strong Quilt Sew Along! Remember you can join in on the sew along anytime or make the Live Well Live Strong Quilt at your own pace.
A traditional toolkit might include a hammer, screw driver, saw, wrench and more. But… a women’s health toolkit would include tasks taking care of your spirit, mind, body, relationships & community.
What other things can you tap into to recharge your battery and give you a reserve of energy in a time of need. Routinely replenish your batteries. What recharges your battery?
There are many different sources to power our souls. Included in the FREE worksheets to download is a Power Worksheet for a thought and writing exercise. Go through the attached Power Worksheet. Circle items that are a source of power/strength to you. Underline items that help you feel empowered. There can be a crossover between items that give you a source of power/strength but also empower you.
An example of something that empowers you would be education. Your education will empower you and be a source of security that you can draw from for employment or draw from as you interact with life. The act of learning though might be something that strengthens you as a source of power. It feels good to learn and grow right?
The intention of you working through these worksheets is to help you identify sources that you can tap into when you are feeling down to strengthen you. The items you underline are things to work on to build additional empowerment in your life. Not to go commando on anything but to live life with confidence and peace.
After completing the first Power Worksheets identifying your strength/power sources along with things that can empower you, you will use the second worksheet to summarize what those items are. Identifying strength sources is extremely empowering. When something in life stings you, you have multiple healthy sources that can strengthen you as you sort things out. This will hopefully lead you into developing healthy coping strategies. Also examine or jot down, coping strategies that you might want to avoid. Those might include lashing out in anger towards another, blaming others, using substance abuse to numb your pain.
Download your Power Worksheets below and work through exercises as you focus on making your Power Quilt Block this week!
If you haven’t yet, you can join in anytime on the Live Well Live Strong Quilt Sew Along! Purchase your downloadable pattern right now!
We may need to do things like releasing excess baggage or guilt in our life so we are not held down. Keeping excess baggage can interfere with our ability to tap into our power sources. Think about things that may be a hindrance to feeling strength or power from a source. Personal self reflection is important in the process of learning to tap into power sources or feeling empowerment. Reexamine and challenge your thought processes that may feel safe but interfere with the best interests of yourself or loved ones.
Power Challenges could include:
Release excess baggage in your life.
Identify your Power Sources by completing the Power Worksheet .
Identify items that you can work on to feel increased empowerment in the future .
Abandon negative coping strategies that hinder you ability to feel strength.
Tap into healthy power sources to strengthen you when you feel depleted.
Customize your own personal challenge. Let’s not overwhelm ourselves. Take tiny steps towards a good thing. Reward yourself with a quiet moment closing your eyes; feel good about yourself including your body & mind. Remember slow and steady wins the race and is sustainable.
Do you need to flip a switch and turn on the lights? Flip a switch in your life that pulls you into the light with healthy coping strategies turning towards a safe place during a time of trial.
Remember to always keep going. Keep moving forward. Have confidence that with time & healthy spaces you can heal and feel the strength & power that is natural to your spirit. Develop hope that when you fill your mind and spirit with positive things you will have the strength to get through it in the best possible form.
Share a photo of your completed Power Quilt Block in the Everyone Can Quilt Facebook Group or Instagram https://www.instagram.com/stitchesquilting/ and use the hashtag #livewelllivestrongquilt. If you feel comfortable share a photo that represents a positive step in an Genuine Challenge. Let’s inspire each other!
Follow Stitches Quilting on Facebook, Instagram & YouTube for reminders to find the positive in life. Engage and make comments that can lift and empower others to a positive space. Comments on other people’s posts in the Live Well Live Strong Sew Along to encourage them too.
The Live Well Live Strong Quilt includes 26 quilt blocks focused on Women’s Health in Wellness. The ideal form is to focus & build on each one of these topics is one at a time. Slow and steady growth is sustainable. Join the sew along at any time making each block and focusing on your own growth.
Yes You Can do it! Yes you can when you know what you need to strengthen yourself. Tap into power that can slowly and surely strengthen you with a solid foundation to lean upon. There is a difference between Women’s Empowerment and things you can do to feel power and strength. Empowerment is the sure solid foundation you build on and tapping into power is like opening your umbrella on a rainy day.
Next week’s block is the Calm Quilt Block! If you haven’t yet, purchase your Live Well Live Strong Quilt Pattern! Purchase Your Pattern HERE!
