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A single, fully-grown kale plant will need a container that is about 12 inches (30cm) deep and equally wide. Be sure to choose pots that have drainage holes at the bottom. Fill the pots about 3/4 full with the same growing medium you used to germinate the seeds. If you decide to plant multiple plants in one pot, try to provide each plant with a diameter of approximately 12 inches (30cm) of space to grow. The pots can be made of any material as long as they are large enough and have drainage holes. Use your finger to loosen the growing mix around each plant. Remove each seedling gently to avoid damaging the roots. Tip the seed tray sideways if it makes it easier to remove the plants. If your seed tray is made of flexible plastic, push in the bottom of each seedling container to release the plants easily. Dig a small hole in each pot that is about the length and width of the seedling's roots. Gently insert the plant into the growing medium. Fill the space around the roots with the growing mix, just enough to cover the roots entirely. The stems of the plants don't need to be buried in the growing mix. Add water around the base of each plant until the growing medium is moist. Stop if water begins to pool in the pots. Over-watering your plants can cause them to become water-logged and it may damage their roots. You will have to water kale grown in pots more than outdoor kale plants. Water the plants every few days, or whenever the growing medium looks dry. Kale needs at least partial sun to thrive and grow. If you can, place your kale pots next to a south-facing window. In very high temperatures, provide your kale plants with partial shade to prevent sun damage. If temperatures reach over 70F (21C), move your kale plants from a sunny spot to one with partial shade. To grow greens indoors without sunlight, you will need a lighting system that delivers the light spectrum they require. Buy a 2 or 4 fixture for fluorescent bulbs and mix cool white and warm white bulbs. Be sure that you have enough lighting to cover your plants evenly. These lights should only be left on for at least 4 hours a day to simulate natural sunlight. Your plants should be positioned at least 6 inches under the lights to avoid overheating. You can buy grow lights at a gardening center, hardware store, or online. Be sure to replace fluorescent bulbs when they turn black at the ends. As an alternative you can purchase T-5 grow lights, which are more expensive than fluorescent lights but use less energy. Pruning your kale will keep it from going to seed too fast. As your kale plants start to reach maturity, gently pull off their older, outside leaves. Make sure the leaves are severed right near the base of the plants to prevent damage. Most kale plants reach maturity in 55 to 65 days. Do this every few days, or as needed. The older leaves still taste good, so you can wash them and include them in salads, smoothies, or other dishes.

summary: Prepare pots for your kale that are at least 12 inches (30cm) wide and deep. Remove the seedlings from their trays very gently. Plant each kale seedling as deep as its roots. Water the plants just enough to moisten the soil. Choose a spot that gets at least 4 hours of sun a day for your kale. Purchase grow lights if your home doesn't get much sunlight. Prune your kale plants to slow their bolting.

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There are a variety of sitemap generators available, both free and paid. You can use online services. Server-side tools, or downloaded programs to generate your sitemaps. Free services typically have a 500-1000 page limit. Popular programs and services include: InSpyder SiteCrawler XML-Sitemap Free sitemap generator.com G-Mapper Many CMSs such as WordPress have sitemap generators that can be accessed by logging in to your Dashboard. These are often preferable to using a third-part program because they are more suited for the content on your site. All of the major search engines allow webmasters to submit the URL for the file to their web crawlers. Log into the Webmaster Tools for the search engine that you want to submit to and navigate to the Sitemap section. Paste the URL for your sitemap into the field. You can also add a reference to your sitemap in your robots.txt file. Simply add the line Sitemap: http://www.example.com/sitemap.xml to the file.

summary: Browse the available services. Check if your CMS (Content Management System) has a sitemap creation program. Submit your sitemap.

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You can bring meditation and mindfulness into your everyday life by learning BOLD skills, which stand for breathing, observing, listening, and deciding on actions. BOLD skills include the following: Breathing deeply and slowing down. When you feel like life is getting stressful and busy, take a moment to breathe deeply and slow down your thoughts and feelings. Observing your thoughts and feelings. By practicing meditation, you will learn to observe and become more aware of your thoughts and feelings. Listen to yourself. Once you have learned to meditate and pay more attention to your thoughts and feelings, you will be able to better listen to yourself. You may notice that there are things in your life that you want to pay more attention to. Decide the things you want to do in your life. With regular meditation practice, you will be able to improve your decision-making skills. There is evidence for meditation and mindfulness improving cognitive and decision-making skills, so you may as well practice. If you are feeling stress or anxiety about an exam or other event in your life, try this breathing exercise. Take a long deep breath. As you inhale, count to seven. On your exhale, count to eleven. Let all of the air out of your body and then breathe in again. This exercise only takes a moment and will make you feel more relaxed during a busy day. The 7/11 breathing exercise is part of a study on the role of meditation in improving young people's mental health. Start by taking too deep breathes. Feel the breath going deep into your belly. Relax your shoulders and feel the sensation of your feet on the ground. Then, start walking and direct your attention to the feeling of your body moving. If you find your mind wandering, label your thoughts or feelings "thought buses" and then come back to the feeling of your body. Notice the feeling of the soles of your feet on the ground and the sensation of the air against your face. Pay some attention to where you are walking but avoid getting distracted by the surrounding landscape. Walking meditation is part of a study in the UK that is focused on the role of meditation in improving young people's mental health. Do a walking meditation somewhere you know. If you are walking someplace new, it will be harder to focus on the meditation. It is helpful to set aside at least twenty minutes for a walking meditation. If you are meditating regularly, you might try doing a walking meditation after your sitting meditation. If you walk to school or work, you might want to try a walking meditation during that time. If you take the subway to school or work, you could try meditating there. If you know how long it takes, you can use set a timer or use a meditation app so that you don't miss your stop. Sitting on the subway, keep your back straight and your chest open. As your thoughts come and go, keep your attention directed to your breath. If you find it hard to make time for meditation during the day, you could try meditating before sleep. Since meditation reduces stress and anxiety, you may get a better rest. You should still meditate in a sitting posture. Watch your breath and observe your mind for five minutes before going to bed.
summary: Bring mindfulness skills into your everyday life. Take a moment for a 7/11 breathing exercise. Try a walking meditation. Meditate on the subway. Practice meditation before going to sleep.