Ask your friend or relative to set each day’s tone by reviewing the 2 or 3 things they appreciate most. Before they even get out of bed, they should stretch their arms out and breathe in as deeply as they can. As they stretch and breathe, they should concentrate on what or who makes them most grateful.  Suggest that they think or say something like, “I am so fortunate to have people who love me, that I’ve slept in a warm bed, and that I didn’t go to bed hungry. No matter what happens today, my life is filled with goodness.” You might also recommend a gratitude app, such as Insight Timer, to help make it easier for the person to practice gratitude meditation. They could start by decorating a box or large glass jar. Each day, they should write things that they’re grateful for on small strips of paper, then place the strips in the jar or box. As the jar fills up, it serves as a visual reminder of all the good things in their life.When they’re feeling down, suggest that they reach into the jar and read a few notes. You and your loved one could send each other a daily text or email expressing something you appreciate about the other. You could each save the notes in a file on your phone or computer, then read them when either of you needs a pick-me-up. If noting qualities that you appreciate about each other seems awkward, you could express your gratitude indirectly by reminiscing about your friendship. You could send each other regular “throwback” texts or emails, like, “Remember when we went to that concert and you got to go up on stage?” or “The funniest picture of us came up on my social media memories today. We’ve had so many great times!”
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One-sentence summary -- Advise that they start each day with a gratitude meditation. Suggest that they keep a gratitude jar or box. Exchange regular gratitude notes with each other.


Although total quiet works best for some people while sleeping, vivid dreamers often report having the best dreams while listening to music. The music should be ambient. That way, your higher order brain functions won't be so distracted by what's happening in the music. There are certain musical works that are specifically intended for sleep and lucid dreaming. Robert Rich's six hour Somnium is a good piece of ambient music for dreaming. Max Richter's eight hour-long Sleep is another piece that may improve the vividness of the dreams you have while listening to it. Dreaming takes place during the REM (Rapid Eye Movement) stage of sleep. Most sleep cycles are similar, and you may be able to predict at what point you'll be at this stage. Try setting your alarm clock to go off 4.5, 6, or 7.5 hours after you go to sleep. This will rouse you awake at a point where the dream is either happening or still fresh in your mind.  Some people find the annoying sound of an alarm distracts them from remembering. If you aren't having luck with an alarm, try waking up without an alarm.  If you'll be sleeping around someone who will be awake during one of your REM stages (such as a roommate), you could ask that they wake you up instead of an alarm. Light-based alarms will wake you up with light rather than sound. This is generally a gentler way to wake up, and may make it easier to recall your dreams. Dreams become far more vivid when you allow yourself to focus in on details in the dream. Without reining in on details, the memory of the dream becomes clouded, and large chunks of information are lost. If you're in a room with a clock for example, try to look in on the clock and check the time. Many people actually report specific times on a clock being jumbled and unclear. Even if this doesn't give you a clear bit of info, the experience of seeing something off-beat like this will help you to become more lucid. Even if you aren't able to actively recall this step while you're dreaming, thinking about doing it a lot while you're awake should increase your chances of making it happen while you dream. The hunt for dream signs (repeatable signs that indicate you're dreaming) involves recording after you wake up as much as a keen eye during the dream. Although you won't identify these signs easily at first, the more you get into a habit of actively dreaming, the more often you'll be able to experience these dreams. Dream signs include contorted mirror, and the experience of one's teeth falling out. Lucidity happens when the dreamer realizes he is dreaming. This happens because the dreamer has consciously reminded himself that he's in a dream. This can be a scary or pleasant realization depending on what you're feeling. If you're having a lucid dream, it's more likely that you'll remember the dream in greater detail. This will result in a more vivid memory of the dream. Reminding yourself you're dreaming won't be easy unless you have experience and knowledge of your dream signs already.
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One-sentence summary -- Listen to music while sleeping. Set your alarm to wake you up during REM. Pay attention to details. Identify your personal dream signs. Remind yourself you're dreaming.


Lavender appreciates slightly closed quarters, so dig a hole just large enough to contain the roots, and no larger. If you're planting lavender in a pot, you want to use a pot that's not much larger than the lavender's root ball. If you're planting more than one plant, leave one to two feet between each hole, since the plants will grow quite large. Sprinkle about half a cup of composted manure or bone meal into the hole to fertilize the lavender. This will help it get off to a good start. Mix it in with the soil at the bottom of the hole, then cover with a light layer of soil. If drainage is a concern, you can also mix in a handful of pebbles so the water drains through more easily. Prune off any dead or decaying parts of the plant so that it gets good air circulation and the plant's energy will be directed toward new healthy growth. Shake excess soil from the roots and remove any that are torn or damaged. Place the lavender in the hole so that the roots are nestled against the bottom and sides. They should not be directly touching the composted material; rather, make sure there's a layer of soil over the compost before you place the lavender in the hole. Fill in the hole with soil and pat it around the roots.
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One-sentence summary -- Dig a hole large enough for the roots. Place fertilizer in the hole. Prepare the lavender plant. Place it in the hole.


The longer oblong and the circle overlap each other at the upper right. This will be the framework.       Add details to beautify.
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One-sentence summary --
Draw two horizontal oblongs and a circle. Draw the unicorn’s four legs and hooves from the two overlapping circles, using straight and curve lines. Draw curve lines to connect to the oblong at the left and also to draw the details of the head – eyes, nose, and mouth. Draw details for the spiralling horn at the forehead. Draw the ears using rounded curves extending from the head. Draw the tail using curve lines. Draw using the curve lines to refine the sketches of the legs, hooves, and tail. Trace with a pen and erase unnecessary lines.