meghan livingstone

Guide to Slow &

Intentional Living
W H AT I S S LO W, I N T E N T I O N A L L I V I N G ?

“Slow” living can be defined as the opposite of a fast-paced life,

one that savours moments and finds happiness in the simple
things. Intentional living is a little more broad of a term that
means living in alignment with your unique values or beliefs.
When we combine the two, we’re able to reduce stress and find a
whole lot of fulfillment in our lives.

How do you know if you need to “slow down?”

— you’ve experienced/are experiencing burnout or chronic

stress from daily tasks and obligations
— you wish there were more hours in the day
— you feel disconnected from your passions or hobbies
— you feel disorganized with a million things on your mind or a
never-ending to-do list
— you’ve become less interested in the modern definition of
success (doing/having more), and want a new approach to
finding fulfillment
— you simply know that a slower, simpler, more intentional
approach to living is what you need

How to use this guide:

Simply print out this guide and follow the prompts outlined on
each page. You can turn to this guide anytime you need it. Let’s
dive in!

© 2019 Meghan Livingstone, CNP meghanlivingstone.com 1 of 15



1. L I V I N G W I T H I N T E N T I O N

It’s easy to get so caught up in the rat race or the need for
approval from others that we can lose sight of what we want.
Now's your chance to reconnect with those things. Be specific
here. What truly lights you up?

Examples:

Meaningful conversations Living minimally


with your partner

Community involvement
Quality time with friends/ Meditation

family/kids

Reading/learning

Eating healthy

Alone time

Spirituality / prayer

Exercise

Spending time in nature

Hobbies/projects:

Saving money


Other


© 2019 Meghan Livingstone, CNP meghanlivingstone.com 2 of 15

 Of course, we can’t always spend time doing what we want, but
if we look closely at the way our days typically unfold there are
often opportunities — big or small — where we can make space
for the things we value. Take a moment to consider the things you
do day in and day out.

My days typically involve:



Do your days generally reflect what matters most to you? If not,
how come?


What can you do to make space for the things you value? (E.g.
less time on social media, going to bed/waking up earlier, letting
go of a specific commitment if possible)

“
Look closely at the present you are constr ucting.
It should look like the future you are dreaming.

-Alice Walker
© 2019 Meghan Livingstone, CNP meghanlivingstone.com 3 of 15
 2. DOING LESS

Being busy and working hard are necessary at times to help

move ourselves forward. But there are also plateaus. And guess
what? They’re wonderful things!

Rest and recovery between periods of work are not only a big
part of a less stressful life, but critical for our nervous system
health and our ability to function optimally each day.
Constantly “doing” is what leads us to burnout, and slowing
down becomes especially important when frequent feelings of
overwhelm are beginning to build up.

Doing less  is all about welcoming this slowness into your life
and recognizing what is and isn't worth your time. It means
taking things off your plate and  doing only as much as is
reasonably doable and feels comfortable for you on a given day,
all within reason. We can’t say no to everything, but we can
still absolutely set boundaries for ourselves.

T here are two main ways for us to “do less”:

— Saying no
— Streamlining your workload


© 2019 Meghan Livingstone, CNP meghanlivingstone.com 4 of 15



Saying No

Learning when and how to say no takes practice — especially if you’re a

people pleaser — but it’s something that many of us can benefit from. I’m a
big believer in saying yes to help us grow, gain confidence or overcome fears,
but constantly putting more on our plate or taking on more than we can
handle takes a big toll on our mental health.

What should you say “no” to?

— extra projects, commitments or tasks that you don’t have to do

— opportunities or invitations that don't serve you/will drain you
— anything that simply doesn’t “sit right” or feel right in your gut. Tapping
into your intuition is one of the greatest skills you can have.

List 1-3 specific things in your life, now or upcoming, that you could say no
to:




Streamlining your workload

Your “workload” is simply the amount of work that you need to get done,
either at your job or in your home. As an entrepreneur, I’ve found it very
helpful to streamline different aspects of my business that were becoming
redundant or unnecessarily adding to my workload. One of the best ways to
do this is through the Eliminate, Automate, Delegate system.


1. Eliminate: eliminating unnecessary items/tasks/processes where possible

2. Automate: utilizing apps/tools/services to help automate tasks
3. Delegate: asking for help! Whether you're self employed or work a standard
9-5 job, if you can delegate your work, do it. It will help significantly if
you have too much on your plate. Speak to your boss if necessary. If
you’re feeling the burden at home, ask for help where possible.

© 2019 Meghan Livingstone, CNP meghanlivingstone.com 5 of 15

 Take a moment to think about your daily tasks and responsibilities


around the house, at your job, or with projects you’re involved in.





Do you have any responsibilities that are unnecessary or superfluous? Are
there any you can completely eliminate?


Are there any tasks you can find ways to automate instead? (E.g. apps,
tools, services)






Which ones can you delegate or ask for help with?


If you’re the kind of person who prefers to do things yourself, I can

totally relate. I often prefer taking control and making decisions myself,
especially with my business. We’re able to learn new skills and gain
confidence in this way, but it can also become too much when we refuse
to ask for help. Asking for help is a form of self-care and it helps ease the
burden of our daily stressors.

“
Be strong enough to stand alone,
smart enough to know when you need help, and
brave enough to ask for it.

-Mark Amend

© 2019 Meghan Livingstone, CNP meghanlivingstone.com 6 of 15

 3. SILENCE / STILLNESS

We've become so accustomed to noise and activity that when

stimulation, distraction or entertainment is taken away, we
often feel uncomfortable or unsure of what to do with
ourselves. Many of us have learned to be oriented toward
productivity and achievement because they’re prized and
equated with importance. It’s easy to believe that stillness is a
waste of time, leads to failure, or is of no value.

But the opposite is where the good stuff lies. A quiet mind is a
spacious mind and when we give ourselves permission to rest
for a moment, we can better understand ourselves, our
thoughts, fears, priorities and intentions, and we begin to
recognize what actually matters in our lives.

T here are two main ways for us to find more stillness:

— Cutting out distractions

— Meditation


© 2019 Meghan Livingstone, CNP meghanlivingstone.com 7 of 15




Cutting out distractions

Putting our familiar — and often addictive — sources of

stimulation on pause for a little while is an easy way to find
stillness.

Which of the items below do you tend to gravitate towards during

moments of boredom or silence?

Scrolling on social media
 Video games


Taking photos
 Checking your phone/

email/notifications every few
Watching TV/Netflix
 minutes


Texting
 Shopping


Browsing the internet



Carving out time to be with yourself and experience periods of
“nothingness”, or letting yourself be bored without trying to fill
the time with something to do, is a profound way to mitigate
stress or find new sources of inspiration and creativity. Next time
you have free time, resist the urge to turn to a distracting activity
and see what you naturally prefer to do instead.

© 2019 Meghan Livingstone, CNP meghanlivingstone.com 8 of 15

 Meditate

If you’re restless or have trouble deliberately sitting still for long

periods of time, fear not. Meditation does not require long sessions;
even 3 minutes will do.

A Simple Approach to Meditation

— the objective is to simply sit in silence and be an “observer” of

your thoughts and emotions
— there’s no need for special props, attire, positions, or mantras. Just
sit somewhere comfortably with your eyes closed.
— try not to judge or attach emotion to the thoughts you're
thinking, just notice them and let them come and go.
— if you do find yourself making judgements or if you feel a strong
emotion or uneasy sensation of restlessness or urgency to get up and
do something else, resist it by just noticing it as a separate entity to
yourself. What does it feel like?
— you can use your breath as a way to bring your attention back to
the present moment. The empty space between your eyes (while
closed) is another helpful spot to focus on.

A Note on Mindfulness

Present moment awareness is another big component of slow living,

whether via meditation or not. Simply take a moment to notice any
sights, sounds, or smells around you and any sensations you feel in or
on your body. If you notice muscle tension, hunched shoulders,
furrowed brows, or a clenched jaw; release it.

© 2019 Meghan Livingstone, CNP meghanlivingstone.com 9 of 15

 Try it: Mindfulness Exercise

The best way to practice present moment awareness is by engaging

your senses. Sight, touch, smell, sound, and taste. You can practice
this at any time, in any place. Try it right now!

What can you see around you?

What can you feel?

What can you smell?





What can you hear?


What can you taste?

“
Realize deeply that the present moment
is all you ever have.

- Eckhart Tolle

© 2019 Meghan Livingstone, CNP meghanlivingstone.com 10 of 15

 4 . TA K E YO U R T I M E

How often do we rush in the morning, rush to work, rush

through tasks, rush home, rush to pick up or drop off kids, or
rush cooking our meals? This step is all about making the
conscious decision to physically move your body at a slower
pace and take your time with the things you are doing. It's
easier to slow down when we have less on our plate (as
discussed on page 4), but we can still choose to take our time in
other ways.

Rushing around not only making us feel frazzled, but it can

lead to poorer quality work, accidents, and less enjoyment in
what we’re doing.

Here are some things to practice taking your time with: 


Drinking your morning tea Cooking


or coffee

Speaking to others

Sitting down to eat your
meals
 Getting ready for bed


Driving
 Walking / going for a

leisurely walk

Doing the dishes or
another household chore
 Hugging or kissing

© 2019 Meghan Livingstone, CNP meghanlivingstone.com 11 of 15

 To help you slow down and take your time, it can be


helpful to inject a few moments of mindfulness into an
activity of your choosing. Follow the same guidelines listed
on page 10 of tuning into each of your senses.

Examples:

— When eating your breakfast, chew slowly and notice

each flavour

— When driving, become deeply aware of your speed and

the control you have over your vehicle

— When doing the dishes, notice the feeling of the sudsy

bubbles, the motion of scrubbing, or the warm water on
your hands

— When walking, pay attention to the feeling of your feet

pressing against the ground and propelling you forward,
and any sights or sounds around you

— When hugging your partner or kids, notice precisely

how it feels to be so close to the ones you love. Stay there
for an extra moment before letting go.

“
Nature does not hur r y,
yet ever ything is accomplished.

- Lao Tzu
© 2019 Meghan Livingstone, CNP meghanlivingstone.com 12 of 15
 5 . G R AT I T U D E

Gratitude is a powerful force, and when it comes to slowing

down, it’s plays a big part.

What is gratitude?

Gratitude is an expression of appreciation for what you have as

opposed to what you want or think you need.

Having goals or striving for what you want is what life is all
about and it’s what makes life so fun, whether that’s
experiences or tangible items you’re after. I’m a huge goal-
setter and I probably always will be! But it’s easy to get stuck in
the trap of thinking we need more than what we already have
in front of us.

Here’s something to remember:

The concept of having or doing more often comes with a

caveat. Whether it’s more belongings, more success or more
money, there’s often more responsibility, more stress, or more
costs involved. Regardless of what you have or continue to
reach towards, if you're like most people, there’s usually always
something more to want. Gratitude helps us be content with
what we have and with less overall. It’s what helps us remove
ourselves from the race of trying to obtain “the next thing”
that can quickly lose its appeal.


© 2019 Meghan Livingstone, CNP meghanlivingstone.com 13 of 15

 It’s been said that it’s more effective (meaning we feel more
satisfied) when we think about 1 thing we’re grateful for and 5
specific reasons why, instead of 5 random things in total.

Give it a try:

List 1 thing you’re grateful for with 5 specific reasons

why (note: be extremely specific!)

I’m grateful for…






Because…


© 2019 Meghan Livingstone, CNP meghanlivingstone.com 14 of 15

 meet meghan

Me ghan Livingstone is a Certified Holistic Nutritionist with a

passion for simple, healthy living.

Visit Meghan at the social links below + learn more at:

www.meghanlivingstone.com

Youtube: youtube.com/meghanlivingstone
Instagram: @meghanlivingstone
Facebook: /mlivingstone11
Twitter: @mlivingston1

This document is © Meghan Livingstone 2019. All rights reserved. No part of this publication
may be reproduced, transmitted, or sold without prior written consent of the author. The
information in this document is not intended to replace or substitute medical advice.

© 2019 Meghan Livingstone, CNP meghanlivingstone.com 15 of 15