INPUT ARTICLE: Article: It's important to use very fresh roses if you are harvesting petals. If you are harvesting your own roses, make sure the bush is hydrated before you cut the flowers. To do this, water the plant the night before you cut the flowers. Use a sharp knife to cut the stem. A clean cut means the stem will absorb water better than if you inflict a crushing cut from a blunt tool. Try to make a diagonal (slanting) cut rather than a straight, square one. Doing this increases the area of cell tissue exposed to water so that the stem can drink more. It's important the rose petals are dry when you store them. If this is unavoidable, lay the petals out on a clean dry towel after harvesting and gently pat them dry. Place your cut flowers in cool water in a clean container such as a vase until you are ready to use them. It's a good idea to keep the vase in as cool a position as possible. A cool cellar or garage works well; at the very least store the vase away from direct sunlight and drafts. You should avoid placing the vase near electrical appliances such as TVs as these emit heat. Try to change the water every other day. Try to use a young, slightly closed rose bloom for taking petals rather than a fully open one or any bloom that is starting to drop petals voluntarily. However, don't use buds that are too young and tightly closed. The bloom should be just about to open.

SUMMARY: Pick petals from fresh roses. Make sure you cut young flowers in the early morning before the day heats up. Avoid harvesting roses just after it has rained as the petals will be moist. Keep your cut flowers cool until you are ready to pluck the petals. Pluck petals from closed blooms.

INPUT ARTICLE: Article: Now. The best way to start running is simply to put on a pair of running shoes and hit the pavement, dirt or grass. The motion of running will feel strange at first, as muscles that normally don't get much use spring into awkward action. This is normal. Run until your legs are burning and your chest is heaving; for true beginners, that usually occurs after about 5-10 minutes. When you're just starting out, you don't need fancy running shoes. An old pair of sneakers will do. Once you know you want to continue the sport, you can upgrade. Run in comfortable clothes. Put on gym shorts, a T-shirt, and a sports bra if necessary. Don't wear anything too constricting. Run anywhere. Your neighborhood, in a park, up and down your driveway, on the local track at a school. One of the best things about running as a sport is that you can do it almost anywhere, and you're not chained to a gym. Try to loosen your body and move forward in a way that feels natural. Pump your arms, take comfortable strides, stand upright with a slight forward lean, and pick your feet up high off the ground so you don't catch a toe in a crack in the sidewalk. Speaking of toes, it's best to run more on the toe or front of your foot, running on the heel will increase your chance of shin splints. Every runner has a slightly different gait, since everyone's body is different, so figure out what works for you. Avoid bouncing and try to land softly in order to reduce stress on your knees and other joints. Find your stride. Recent evidence has come to light that your foot strike (toe, mid-foot, heel) is a natural occurrence that should not be altered. That being said, the faster you run the more forward on your foot your strike will be. Relax your upper body. Holding yourself stiff impairs mobility and makes you run slower. Keep your weight centered and your shoulders in a relaxed position, with your arms bent at 90 degrees. . Breathe naturally or focus on a breathing technique. Some argue that the best breathing technique is inhaling oxygen through the nose, fully expanding the lungs, and exhaling through a widely opened mouth. Your nose is a good filter for air, especially while running outdoors, which prevents you from accidentally swallowing bugs. Exhaling through your mouth allows your body to get rid of more carbon dioxide and heat with less effort. . Although the benefits and/or drawbacks to stretching before a run are controversial, there is little argument about the benefits of stretching at the end of each workout. Stretch out each muscle group, holding each stretch for at least 15-20 seconds. The most important muscles to stretch are your leg muscles. Stand a few feet from a wall and lean into the wall (moving one foot closer to the wall but leaving the other one a meter out) so that you feel your calf muscles being stretched. Do one side then the other. Bend your knee and lift your foot till your foot is back up near your butt. Hold that foot with your hand and bring it real close to your butt. You should feel a stretch along the front of your thigh. Swap sides. Alternatively, you can step forward and lunge into the front foot, keeping your knee behind your toe until you feel the stretch in your thigh. This will save your knees, instead of putting unnatural stress on the tendons and ligaments around your knee that could lead to future damage. Standing near a table or a fence rail (at about hip height) try to put your foot up on the table or fence rail. Now try to straighten out your leg. You should feel a stretch along the back of your leg. Swap sides.

SUMMARY: Go outside and run. Use good form. Breathe Stretch when you get home

INPUT ARTICLE: Article: Anxiety often occurs when we worry about the future or past. Spend a few minutes actively focusing on the present. Choose one simple task, such as washing the dishes or making a cup of tea. Take five minutes to focus intently on that one task, taking in as many details as you can. At the end of these five minutes, you will find yourself more at ease. Taking deep breaths is an excellent way to bring your focus into the present moment. Furthermore, focused breathing has been shown to slow your heart rate and lower your blood pressure, which both have a profound effect on your stress level. Take 5-10 slow deep breaths. Concentrate on making your inhale the same length as your exhale. Inhale through your nose and exhale through either your nose or mouth. An affirmation is a positive statement about yourself. Affirmations can be written out, or recited in your mind, but they have the greatest impact when spoken aloud. Prepare some affirmations ahead of time. Do you experience anxiety when you try to write? A good option might be "I am a good writer." When anxiety and stress bubble up for you, calmly state your affirmation. It may help to look in the mirror as you do so. Other affirmation ideas include: I am a good person; I deserve to be happy; I am good at my job; and I am beautiful. Laughter has been proven to stimulate the production of beta-endorphins in the brain. In fact, even anticipating a laugh can stimulate this production. If you find yourself in a stressful moment, take some time to locate something funny. Even if you don't laugh out loud, the anticipation might be enough! Look for a humorous video. Recall a funny experience with friends. Listen to a comedy podcast. " A body scan is an easy meditative practice that can relieve stress and help you feel grounded. This can be done in as little as 30 seconds. The idea is to bring awareness to each part of the body; not to judge or even to change it. If you have space, lie down on the floor. (If you don't have space, that's okay. You can perform the body scan seated in a chair.) Close your eyes and begin by noticing any part of your body that is touching the floor (or chair). Relax any part of your body that is holding tension (usually the jaw, neck, and shoulders). Starting at your toes, begin scanning your body, part by part. Imagine that you are taking a tour of your body, not evaluating, simply observing. End your scan at the top of your head.

SUMMARY:
Be present. Breathe deeply. State an affirmation. Laugh. Perform a "body scan.