https://www.ombagathering.com/home daily 1.0 2022-05-23 https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1593293370957-Q5TW3GYXFH3WAIAHJ3HW/journal.jpg Home https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1593293316909-68I9ZX871QCK7EDVY842/ikigai-trees.jpg Home https://www.ombagathering.com/workshops daily 0.75 2022-04-08 https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1593374515390-VXL2SZ9S3J3SG7J9TRTG/craft-2.png Workshops https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1593374568963-2PDKOVY5JVOZG2JFGYLQ/heroine.png Workshops https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1593385718668-57061TAC24AH5UYY66PY/meditation-3.png Workshops https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1593374653768-9D8B797XWDD957Z9ZUI7/connection.png Workshops https://www.ombagathering.com/week-1 daily 0.75 2020-09-10 https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1598976667661-5SSBAMSGB6ZTIM3EKQE1/harnum-sierpinski-triangle.png Week 1 - This concept is from the book for musicians, “The Practice of Practice” by Jonathan Harnum, pages 50-55 in particular. “The Goldilocks Zone is a place where everything is just right… Setting goals ‘just right’ is one of the most powerful and motivating techniques expert practicers use to get the most out of a practice session, even if you only have two minutes of practice time a day...Goals come in many shapes and sizes. They’re like fractals. At the largest scale, there is a pattern, and as you dive in and look more and more closely at goals, they reflect that larger pattern, even at the microscopic level… We know about long- and short-term goals. But goals can be even smaller, especially if you look at a single practice session… Ultimate goals are your fantasies and are waaaay outside of the Goldilocks Zone… Ultimate goals are important, and they’re not only worth thinking about, they’re a lot of fun to imagine. Ultimate goals provide inspiration and motivation… In the Sierpinski Triangle, notice that as you get closer to the present moment, the size of the goal diminishes and the goals multiply like rabbits on Viagra. This makes sense if you consider how many short-term goals it takes to reach an ultimate goal… Your course of action should be easier to see at this level of goals. Now you can wrap your mind around what you need to do for a single practice session…” Omba Note: The main reason I want my kids to take piano lessons is because music teaches a child how to see a complex problem (ex. a music piece that is 4 pages long) and break it down until it isn’t overwhelming. If 4 pages is too overwhelming then focus on just the first page. If the first page is still overwhelming then focus on the first line; the first measure… Referring to this method of learning as a metaphor is helpful when they face other complicated problems in their lives. https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1599682869351-0O4Z92XVG8KYWAGRN66G/single-task-focus.png Week 1 - This concept is from the book, “Peak Performance” by Brad Stulberg and Steve Magness, pages 56-60 in particular: “We love multitasking because when we do multiple things at once, we feel more productive and experience greater emotional satisfaction. An internal voice in our subconscious mind says, ‘Look at everything I am accomplishing. Look at all of the things I am checking off my list.’ In a society that encourages and rewards ‘optimization’ and ‘multiple processes’ we can’t help but ‘optimize’ ourselves… Even in individuals who claim to be great multitaskers, fMRI scans of the brain reveal that it is impossible to do two things at once with a high level of quality. When we multitask, our brains either constantly switch between tasks or they divide and conquer, allotting only a portion of our cognitive capacity to a specific task. As a result, as countless studies show, the quality and, ironically, even the quantity of our work suffers when we are multitasking.” I love my phone too! To carve out a significant amount of time to focus on one thing (a presentation, writing a poem, baking a pie, playing with your toddler), try a few of these suggestions for setting up some boundaries with your phone: Turn off or modify the sight/sound notifications of all (or most) of your apps on your phone. Place your phone in another room. If you can’t turn off your phone, and you need to hear the phone ring because you’re expecting a call back from the doctor, try placing your phone in another room. “Chunkify” your texting. If you are a social texter and you immediately stop what you’re doing to reply to a text, try setting up blocks of time dedicated to texting. Example: The first 10 minutes of the hour, OR an even more dedicated time frame: 8AM, 1PM, 5:30, 8PM Track your data. Sometimes, tracking the data helps with changing habits. For one week try to track the amount of time between when you wake up and when you reach for your phone. Or when you put your phone away and when you fall asleep. This will make you realize just how much we love the constant companionship of our phones. Reframe your relationship! To be honest, I love my phone as if it were my 4th child. I miss it when it’s not near me, and I panic when I can’t find it for more than 15 minutes. By reframing the relationship we can set some natural boundaries: Would you let your kid constantly interrupt when you’re trying to meet a deadline on a presentation? Try turning off your phone for 30 minutes or put your phone in another room. Do you put your kid to bed with a routine each night? You can put your phone to bed too with a routine. Try “tucking it in” across the room and say goodnight to it until the morning. https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1599681073251-LXHG2RV58A0HPS16L420/periodization_3.png Week 1 https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1599681099781-9ZPGNCEY6KJVTQT7VI1J/periodization_2.png Week 1 https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1599681191064-FIMJUVOVT4NGIUXPX29L/periodization_1.jpg Week 1 https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1599683288399-ADJAENNE8G537RKQ9W06/floral-skull.png Week 1 - Here are some links that I wanted to share with you to recap our discussion: Feel free to try and track something (sleep, screen time, your moods, etc), and use your collage journal to try it out. Here's a 13 minute listen on why journaling is so very good for you: https://www.npr.org/2020/06/11/875054593/not-sure-what-youre-feeling-journaling-can-help Here's a link to a set of 6 photos showing you the process of my own personal periodization schedule for the summer. Again, this is the *ideal* scenario, and I follow it as a guide more than a rule book. (i.e. Be gentle towards yourself while trying something new) Here's the 38 minute podcast about sleep. I highly recommend it! https://www.npr.org/2018/07/20/630792401/sleep-scientist-warns-against-walking-through-life-in-an-underslept-state Lastly, (again) you don't need to spend a lot of time and every single day to journal. This is a gift of time for yourself. Even 2 minutes to write down a partial thought, cut a single cool-looking letter from a magazine, tear an interesting background design from the newspaper... all of these small things are like the nano-goals of the Sierpinski Triangle: https://thepracticeofpractice.com/2014/09/21/the-fractal-nature-of-goals-and-music-practice/ See you next week, Melissa https://www.ombagathering.com/week-2 daily 0.75 2020-09-15 https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1600099196693-RXIMMR9O2UMN6NNI5YMY/heroine%27s+journey.png Week 2 - The original concept is borrowed from the book, “The Hero with a Thousand Faces” by Joseph Campbell. The re-framing concept is borrowed from the presentation materials of the Executive Mentor, Charles Scott. During times of stress and anxiety, it is often helpful to re-frame what’s going on in your life by stepping back and changing your perspective. Myths from around the world share a common structure: “A hero ventures forth from the world of common day into a region of supernatural wonder. Fabulous forces are encountered there and a decisive victory is won. The hero comes back from this mysterious adventure with the power to bestow boons on his fellow man.” As an example to apply towards your own life: think back to the beginning of this pandemic. Who have been your allies? Your helpers and mentors? Who or what has held you back from moving forward? What revelation has been or will be revealed after your most challenging hardship? How do you envision your return from your adventure, and how will you share your story with others? https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1600099509105-YQ6K1J8S0W2TGM9S3QTT/journal-and-paint.png Week 2 - I struggled with creating vision boards for my own personal use until I put on my User-Experience consulting hat. I then pretended that I was the client who needed a persona to figure out a plan for the future. Creating personas is a common strategic practice. Personas help create the context of a customer when interacting with a product. For example: “Robin is required to use specific accounting software to complete her work. She also has different wants, information needs and challenges in getting her job done.” Writing out her actions as a snippet of a story is useful in making her persona come to life. In the real case scenario of my creation of this particular persona, Robin’s story (as well as highlighting her challenges) helped provide the context of why making changes to her interactions with the software would be beneficial to my client. I’m explaining the use of personas because it is very useful to distance yourself from writing about your own vision of how you want to be in the world. Your pen, like mine, might hover over the paper indefinitely after simply writing, “In the future, I want…” By using a very tiny modification it is actually much easier to start journaling a vision for yourself by replacing the “Robin” persona with someone called “My future self...” Here is what I wrote as a vision summary for My Future Self: “My future self is more thoughtful and curious. She has a loving relationship with her husband, and a tender and communicative relationship with all of her children.” Notice how this vision summary is rather vague. It’s purposefully aspirational and focuses on how I want to BE in the world. It is a vision that I would like to act upon in the next 5 minutes, tomorrow, in a year, in 15 years... We will continue the work on vision boards by breaking it down and using “5 Pillars and 3 buckets” discussed below. https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1600112736358-VFDECBPIX4NB57HRN8OF/social-connections.png Week 2 - The concept of 5 pillars is borrowed from the book, Wellbeing: The Five Essential Elements by James K. Harter, Jim Harter, and Tom Rath. From the Wellbeing book description: “Much of what we think will improve our wellbeing is either misguided or just plain wrong. Contrary to what many people believe, wellbeing isn't just about being happy. Nor is it only about being wealthy or successful. And it's certainly not limited to physical health and wellness. In fact, focusing on any of these elements in isolation may drive us to frustration and even a sense of failure… Gallup's comprehensive study of people in more than 150 countries revealed five universal, interconnected elements that shape our lives: The Five Essential Elements: Career Wellbeing Social Wellbeing Financial Wellbeing Physical Wellbeing Community Wellbeing I renamed these elements as “pillars” because they help me hold up the overall vision I have for myself. The concept of “3 Buckets” is borrowed from the presentation materials of the Executive Mentor, Charles Scott. One of his homework assignments was to write out the following list of reflections: 3 things that you want to START doing 3 things that you want to CONTINUE doing 3 things that you want to STOP doing By using the writing prompt of “My future self,” as well as combining and using the 5 Pillars and 3 Buckets, you now have the keys to write an actionable vision board! Here is what I wrote for the vision of my pillar of Financial Health: “My future self prioritizes buying memory making experiences with friends and family over buying a house full of things that simply collect dust.” I then used post-it notes to write out my actionable buckets for this pillar. When I feel like I’m ready to make a change, I can then make a new post-it note. START - Tracking my online shopping habits (besides groceries) START - Planning trips or events with different people. Variety! CONTINUE - Planning an Omba trip for Autumn 2021 STOP - Buying so much online. :( https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1600112434590-H1L0SNKDENIGUG55ZPNG/woop.png Week 2 - Vision Boards are great for making broad changes to your life, or making changes to how you want to act and go about in the world. However, there might also be times that you have more specific desires that you wish could be reality. As a society, we are told that we can think our wishes/goals/desires into existence! Unfortunately, it hinders you from prioritizing and accomplishing your goals, and can muddy the waters of your life’s journey. Worst case scenario, you might feel anxious about having a pile of regrets of “things-that-could-have-been.” A solution to try is WOOP! W - Wish O - Outcome O - Obstacles P - Plan! (and Proceed?) An example scenario is wanting to learn how to speak Spanish. The wishful thinking is speaking Spanish fluently. The Outcome that would be open to you speaking Spanish fluently is living in Costa Rica for 3 months like a local. Most individuals leave it at that last thought. They stop at the Wishes and Outcome steps. The actionable phase starts to happen, however, when you spell out the Obstacles. Obstacles: I don’t have time to learn a new language. I don’t know anyone who speaks Spanish that I can practice with, etc. The “P!” step occurs when you make plans to tackle the Obstacles. Examples: I’ll use my periodization techniques to find 10 minutes to practice using Duolingo. I’ll volunteer with an organization where I know that there will be a diverse community of volunteers, etc. The last small step of planning also incorporates a “P” word. Should I PROCEED with this wish based on the plan to tackle the obstacles? This is a simple but super helpful question to ask yourself. It helps place your wish in the context of the rest of your life. It forces you to face the prioritizations and the choices that you actively make every day. You can quickly listen to a couple of podcasts about WOOP to dive deeper: 15 minute podcast: https://www.npr.org/2020/06/02/867905101/want-to-be-happier-evidence-based-tricks-to-get-you-there 21 minute podcast: https://www.npr.org/2016/05/10/477379965/woop-there-it-is-four-steps-to-achieve-your-goals https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1599683288399-ADJAENNE8G537RKQ9W06/floral-skull.png Week 2 - Here are some links that I wanted to share with you to recap our discussion: The Heroine’s Journey. Try to put some distance and view yourself as the heroine of the story. You might not know how your journey ends quite yet, but through storytelling, you can better recognize the helpers and the temptations and the guides. You can also re-frame the dark and difficult moments of your life through the lens of the Abyss / Revelation process. The Hero with a Thousand Faces by Joseph Campbell Vision Boards. Some tips: Don't forget to use "My Future Self" to start out your sentences of how you want to envision the best version of you in the future. Try keeping the statements vague enough (while also being aspirational) that the statement can be applied to your future self in 3 minutes, or 3 hours, or 3 days, or 3 years, etc... Example: "My future self prioritizes buying memory-making experiences with friends and family over buying a house full of things that simply collect dust." 5 Pillars + 3 Buckets Make a full vision statement for yourself. Then make 5 separate statements using the tips above. The 5 pillars to address are: Physical Health, Social Connections, Community, Career, and Financial. Then use post-it notes for each pillar. What are actionable items that you can do right now to support and get you closer to your "future self" vision? For each pillar, write out what you can STOP, START or CONTINUE doing. When you use post-it notes, you can remove and replace them as needed. Example: START: Track Online shopping habits (besides groceries), CONTINUE: Plan an Omba trip for the Spring, STOP: Buying so much online WOOP -- Wish. Outcome. Obstacles. Plan. You can quickly listen to a couple of podcasts about WOOP to dive deeper: 15 minute podcast: https://www.npr.org/2020/06/02/867905101/want-to-be-happier-evidence-based-tricks-to-get-you-there 21 minute podcast: https://www.npr.org/2016/05/10/477379965/woop-there-it-is-four-steps-to-achieve-your-goals Lastly, (same reminder as last time) you don't need to spend a lot of time and every single day to journal. This is a gift of time for yourself. Even 2 minutes to write down a partial thought, cut a single cool-looking letter from a magazine, tear an interesting background design from the newspaper... all of these small things are like the nano-goals of the Sierpinski Triangle. :) https://thepracticeofpractice.com/2014/09/21/the-fractal-nature-of-goals-and-music-practice/ See you next week, Melissa https://www.ombagathering.com/week-4 daily 0.75 2020-10-01 https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1601570382725-LAZYDMPXX6N7OB46D1AX/Human-Centered_Design.png Week 4 - What I love most about User Centered Design is how iterative and powerful the concepts are for strategic thinking. Most UX individuals think of these concepts as part of a never ending cycle of iteration. First you observe and learn about the current state, and then you analyze the information you’ve gathered from your observations. Next you try something new based on your intuition and the analysis you’ve collected. Then you tweak it a bit after a little trial and error, and then you fully roll it out and test drive your design for a while… until you’re prepared to start the process all over again. (re)Discover Research Observations Interviews Analyze Review the Findings Task Analysis Design Wireframes Vision Boards Rapid Prototyping Iterate Usability Studies Iterative Design Implement User Validation https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1601570427998-7JHJWO9H0UBNKEXNP0BZ/melu_mego.png Week 4 - Wayfinding is an old method used by travelers (sailors, adventurers, etc.) to find the safest and most efficient path across land and sea. With this inspiration, wayfinding is also a term used by User Experience Designers mostly in relation to architecture, website layouts, and signage design. “Wayfinding is the process of using spatial and environmental information to navigate to a destination.” (Universal Principles of Design by William Lidwell et al). Think of the last time you went to the airport. How easy was it to get from security to your gate? How easy was it to find the closest bathroom to your gate? Some destinations (such as an airport bathroom) are easier to navigate to than others (the closest ATM). Another way designers describe this is that one has a stronger “information scent” than another. When you go to a website, the information scent of the menu label, “WOMEN’S PANTS” is very strong if you have a 100% expectation that the page you will land on will show you pants for women. It is up to the designer to ensure that the labels have as strong an information scent as possible so that customers don’t have a frustrating experience. The way to apply these User Centered Design concepts to your own life is to first figure out how to recognize what things have stronger information scents than others. Secondly, how to use this method of information foraging to successfully wayfind your way along your life’s journey. Step 1: Pay attention to the areas with the strongest and most interesting “information scent.” https://www.ombagathering.com/week-3 daily 0.75 2020-10-01 https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1601568023301-FWALALVXZSQDGEPVLAK5/rain.png Week 3 - The Tara Brach on Mindfulness: “Mindfulness is paying attention to what's happening in the present moment without judgment… We step out of our thoughts about the past and the future, and we actually start occupying a space of presence that is bigger than the particular emotions or thoughts that are going on. Mindfulness gives us more choice as to how we want to experience things, what we want to say, what we want to do. So instead of reacting, we can actually respond from more intelligence, more kindness. It actually lets us inhabit our best selves.” R.A.I.N. is a 4 step process for mindfulness: R - Recognize: Recognize that we are feeling…. something! Anger, grief, anxiety, etc... A - Accept / Allow: “With "allow" you actually are pausing, saying 'it's OK.' Let's just let this be for a few moments. And that's the pause. That's the space we're creating that gives you the power and the freedom.” I - Investigate: Investigate how your body is reacting to how you’re feeling. Are you tensing? Are you clenching your jaw or fists? Is your stomach twisted in knots? N - Non-Identify / Nullify (distance yourself) and Nurture: Nullifying the emotion doesn’t mean that you should bury it. It actually acknowledges that you have done the first 3 steps, and so you can rise above the emotion, and look at it (as well as the context of the emotion) from a distance. Tara Brach refers to this step as, Nurture. “This step is all about learning to be kind to yourself and offering yourself what is needed…’” You can quickly listen to Tara Brach explain the RAIN Technique in this 15 minute podcast: https://www.npr.org/2020/02/03/802347757/a-conversation-with-tara-brach-mindfulness-tools-for-big-feelings Her book is called, “Radical Compassion: Learning to Love Yourself and Your World with the Practice of RAIN.” https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1601568293592-LK6WP0M4O6KVN4WYS7CT/STOP.png Week 3 - The STOP intention is similar to RAIN in that both require pausing to be cognizant and kind to yourself. It is also easy to share with kids. This is taken directly from mindfulamazing.com. S.T.O.P S - Stop: Just take a momentary pause, no matter what you’re doing. T - Take a Breath: Feel the sensation of your own breathing, which brings you back to the present moment. O - Observe: Acknowledge what is happening, for good or bad, inside you or out. Just note it. P - Proceed: Having briefly checked in with the present moment, continue with whatever it is you were doing. https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1601568739753-WTLWH817UTL3EOF4XZJP/gratitude.png Week 3 - This might seem very Pollyanna of me, but I’ve found that gratitude journaling is very beneficial when I’m feeling down. I’ll spend 2 to 3 minutes focusing on my breathing while I think of things that I’m grateful for, or things that are connected directly to the source of my sad emotions. I try and reframe the feelings by thinking of how a situation has made (or will make) me more resilient. It doesn’t take much time if you keep it simple. You can start with: “I am grateful for being aware of my emotions.” You can use post it notes to write and capture these positive thoughts. Or even make note of them on your phone. You can then add these notes to your journal later. “...There's a growing body of research on the benefits of gratitude. Studies have found that giving thanks and counting blessings can help people sleep better, lower stress and improve interpersonal relationships. Earlier this year, a study found that keeping a gratitude journal decreased materialism and bolstered generosity among adolescents.” https://www.npr.org/sections/health-shots/2018/12/24/678232331/if-you-feel-thankful-write-it-down-its-good-for-your-health https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1601568886157-XZODJPF5JB9QOYPLOBKZ/ikigai_2.jpg Week 3 - Ikigai is a Japanese concept that explores ‘a reason for being.’ From an NPR podcast: “Typically in America, we've divided our adult life up into two sections. There is our work life where we're productive, and then one day, boom, we retire. And typically, that has meant retiring to the easy chair or going down to Arizona to play golf. In the Okinawan language, there's not even a word for retirement. Instead, there's one word that infuses your entire life, and that word is ikigai. And roughly translated, it means the reason for which you wake up in the morning.” https://www.npr.org/transcripts/408023437 I first learned about Ikigai from one of my mentors. By reviewing each circle, he helped me confirm my passion for my career in User Experience Design. It also helped guide me in creating Omba. Using my journal, I wrote out different sections and then I listed everything that I could possibly think of under each section: What are things that I love? What are things that I feel confident about? (What am I good at?) What can I be paid for (past/present/future)? What does the world need? What does my community need? https://images.squarespace-cdn.com/content/v1/5ef3aaccf9aa9f1f3c853e70/1599683288399-ADJAENNE8G537RKQ9W06/floral-skull.png Week 3 - Here are some links that I wanted to share with you to recap our discussion: Mindfulness with the RAIN Technique R - Recognize: Recognize that we are feeling…. something! Anger, grief, anxiety, etc... A - Accept / Allow: “With "allow" you actually are pausing, saying 'it's OK.' Let's just let this be for a few moments. And that's the pause. That's the space we're creating that gives you the power and the freedom.” I - Investigate: Investigate how your body is reacting to how you’re feeling. Are you tensing? Are you clenching your jaw or fists? Is your stomach twisted in knots? N - Non-Identify / Nullify (distance yourself) and Nurture: Nullifying the emotion doesn’t mean that you should bury it. It actually acknowledges that you have done the first 3 steps, and so you can rise above the emotion, and look at it (as well as the context of the emotion) from a distance. Tara Brach refers to this step as Nurture. Mindfulness with the STOP Technique S - Stop: Just take a momentary pause, no matter what you’re doing. T - Take a Breath: Feel the sensation of your own breathing, which brings you back to the present moment. O - Observe: Acknowledge what is happening, for good or bad, inside you or out. Just note it. P - Proceed: Having briefly checked in with the present moment, continue with whatever it is you were doing. Gratitude Journaling “...There's a growing body of research on the benefits of gratitude. Studies have found that giving thanks and counting blessings can help people sleep better, lower stress and improve interpersonal relationships. Earlier this year, a study found that keeping a gratitude journal decreased materialism and bolstered generosity among adolescents.” https://www.npr.org/sections/health-shots/2018/12/24/678232331/if-you-feel-thankful-write-it-down-its-good-for-your-health Ikigai Using my journal, I wrote out different sections and then I listed everything that I could possibly think of under each section: What are things that I love? What are things that I feel confident about? (What am I good at?) What can I be paid for (past/present/future)? What does the world need? What does my community need? Sierpinski Triangle Lastly, (same reminder as last time) you don't need to spend a lot of time and every single day to journal. This is a gift of time for yourself. Even 2 minutes to write down a partial thought, cut a single cool-looking letter from a magazine, tear an interesting background design from the newspaper... all of these small things are like the nano-goals of the Sierpinski Triangle. https://thepracticeofpractice.com/2014/09/21/the-fractal-nature-of-goals-and-music-practice/ See you next week, Melissa https://www.ombagathering.com/shop daily 0.75 2020-10-01 https://www.ombagathering.com/shop/p/conference-ticket-party-3k4pp monthly 0.5 2020-10-01 https://images.squarespace-cdn.com/content/v1/5d0c36c494ff5f00012dc9e9/1561491032689-BM01L5RPSSE49WEMRN5O/2005.37.4_PS2.jpg Shop - Conference Ticket + Party https://www.ombagathering.com/shop/p/conference-ticket-wzmp5 monthly 0.5 2020-10-01 https://images.squarespace-cdn.com/content/v1/5d0c36c494ff5f00012dc9e9/1561491032689-BM01L5RPSSE49WEMRN5O/2005.37.4_PS2.jpg Shop - Conference Ticket