NIAGARA, Wis. — I can hear some of you already saying, “She has completely lost her mind. Quiet — at this time of year? I am way too busy to even know the meaning of the word!” I get that. Even in retirement, the holiday season is hectic and way too full of activities. But the glitter eventually settles, gifts are opened, holiday meals are prepared and eaten, family returns home. Things do settle back into their normal rhythms. With the approach of a new year, many of us reflect upon the one gone by and attempt to make some resolutions. Now would be a good time to resolve to incorporate a period of quiet into each day.

I have always been a lover of quiet. As a kid, one of my favorite places was the crook at the top of the apple tree in our backyard. I would sit up there and read as the bees hummed around me amid the apple blossoms in early summer. During the school year, I came home at the end of the day, plopped down on my bed and just looked out the window until my mother called me down to supper. In college, I headed to the library and spent the night alone, studying in the deep quiet of the stacks until the librarian blinked the lights to let students know she would be locking up soon. I have never needed “background noise” nor do I go to movies full of noisy car crashes and explosions. I also prefer to drive in silence — no radio for me.

My husband, on the other hand, seems to need background noise. Whenever I need to drive his Ford, the radio comes on with the ignition switch. He also enjoys the noisy action movies and is drawn to films made based upon Marvel comics. Exploding cars do not bother him. Opposites most assuredly attract. Over the years, we have learned to adjust to each other’s preferences.

Health experts agree, however, that a period of daily quiet is helpful to both body and mind. They explain that silence offers opportunities for self-reflection and daydreaming that activate multiple parts of the brain. A daily quiet time allows us to recognize what is truly important to us as we dial back the worries and other distracting thoughts. Quiet cultivates mindfulness, which is defined as the ability to recognize and appreciate the present moment. We notice little things we normally would not because distractions have been removed. I choose the quiet so readily available to me at Niagara’s boat landing. Any cares or concerns I have drift away with the current in the Menominee River.

Silence also has physical benefits. The general noise of our daily lives frazzles our nerves, and pushes our fight-or-flight response into overload causing a host of problems. Calm and quiet moments can tap into a different part of our nervous system that helps shut down our bodies’ physical responses to stress. Specifically, being still and quiet can help:

— lower blood pressure,

— decrease heart rate,

— steady breathing,

— reduce muscle tension, and

— increase focus and our ability to think.

Interestingly, as a culture, Americans tend to struggle with welcoming silence into their daily lives. The fear of missing out is one of our cultural traits. Additionally, we tend to use external stimuli — like devices or social media — to distract ourselves from our personal thoughts and feelings that can be uncomfortable or too difficult for us to explain. Also, as a culture, we tend to be less able to manage boredom through creative pursuits or a meditation practice.

It is important to foster the ability to sit in silence and self-reflect for it is then that we get in touch with our inner selves. We can better vocalize what we need and want out of life and our relationships. It has been found that silence helps us develop the skills to have more profound thoughts, stronger relationships, increased creativity, and improved communication skills.

It is interesting to note that introverts will most likely have an easier time being comfortable within a quiet environment. They naturally tend to be more reflective, spending more inward time with their thoughts. And they talk less, but listen more. Extroverts, on the other hand, are different creatures. While they are totally comfortable in boisterous situations and can masterfully “work a room” full of people, they may struggle by themselves surrounded by four walls of silence. We always know when our oldest son is home alone because that is when he chooses to call us for a nice, long catch-up conversation.

Mental health experts recommend finding time each day for a quiet meditation practice. This is a challenge in the beginning. As we sit quietly, our brains automatically start thinking about everything we need to get done and could be doing if we were not just “sitting here wasting time.” It is as though we have a built in to do list inscribed on our brains. As we accomplish the work, more tasks are added. It is exhausting!

To get started, sit in a dimly lit, quiet room that is preferably free of a lot of distracting decor. Set a timer for one minute without any distractions. It may help to close your eyes. Let your mind empty as you relax your muscles, gradually releasing tension from your shoulders to your toes. Breathe slowly and deeply. It will seem strange at first, but commit to this daily exercise as you gradually increase your meditation time to fifteen minutes.

If this does not seem possible at this period of your life, that is fine. Beneficial quiet time can be accomplished in other ways as well. Try these for starters:

— enjoy your morning cup of coffee without your phone, tablet or magazine;

— look out the window the next time you’re a passenger in the car instead of picking up your phone; or

— walk by yourself and listen to the natural noises around you instead of music through ear buds.

We are so fortunate to live where we do: a small, rather rural community surrounded by natural beauty. Quiet is a lot easier to come by compared to the challenging urban noise that permeates the lives of city dwellers. So, let’s take advantage of it by allowing ourselves to bask in quiet on a daily basis.

For many years I have had a snow globe on my bedside nightstand. Inside the water-filled globe is a winter woodland scene: bare, black tree branches, an ice-covered stream, and snow. With the flick of a switch, the only sound is of the wind. Inscribed on the base are these words: “Winter solitude in a world of one color — the sound of wind.” I wish for you a time of dedicated peace and quiet each day in the coming year.

Note: Information for this column taken from an article written by Amy Sullivan, PsyD, ABPP.

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NURSING HOMES/SENIOR LIVING FACILITIES

Freeman Nursing and Rehabilitation Community

Kingsford

906-774-1530

Group activities are ongoing, and doors are unlocked for visits. We welcome anyone who would like to entertain our residents. Volunteers are also needed to help with crafts and other activities.

Sunday: Church on TV/coloring/resident choice,10 a.m.

Monday: Christmas Day – Merry Christmas.

Tuesday: Ball fun, 10 a.m.; church with Pastor Sam, 10:45 a.m.; trivia, 11:45 a.m.; crafts, 1:30 p.m.

Wednesday: For the love of hair, 10 a.m.; music, 11:45 a.m.; bingo, 1:30 p.m.; drinks and chatter, 3 p.m.

Thursday: Room visits, 10 a.m.; trivia, 11:45 a.m.; crafts with hot chocolate, 1:30 p.m.

Friday: Room visits, 10 a.m.; skip-o, 10:30 a.m.; music, 11:45 a.m.; bingo, 2 p.m.

Saturday: Visit with coffee at the nursing desk/resident choice

Iron County Medical Care Facility

Crystal Falls

906-874-1501

Sunday: Room visits, 9 a.m.; Christmas reminisce, 10 a.m.; chair exercise, 11 a.m.; room visits, 12:30 p.m.; pass the prize, 2 p.m.

Monday: Coffee social/Christmas trivia, 10 a.m.; exercise, 11 a.m.; room visits, 1 p.m.; Christmas bingo, 2 p.m.

Tuesday: Just friends, 9:30 a.m.; book club, 10 a.m.; wildlife film, 1:30 p.m.; throwaway bingo, 2 p.m.; comedy movie, 6 p.m.

Wednesday: Coffee social/current events, 10 a.m.; exercise, 11 a.m.; room visits, 1 p.m.; night bingo, 6 p.m.

Thursday: Puzzler, 9:30 a.m.; bowling, 10 a.m.; Bible study, 1 p.m.; travel film, 1:30 p.m.; happy hour with music, 2 p.m.

Friday: Crafts, 9-10:30 a.m.; exercise, 11 a.m.; room visits, 1 p.m.; wii fun, 2 p.m.; musical movie, 6 p.m.

Saturday: Word game/puzzle time, 10 a.m.; geri-gym, 11 a.m.; social hour, 2 p.m.

Optalis Healthcare

(formerly ManorCare/ProMedica)

Kingsford

906-774-4805

The center is now open for visitation. Visitors no longer need to call in advance.

Sunday: File and style, 9:30 a.m.; room visits, 11 a.m.; Grinch toss, 1 p.m.

Monday: Christmas presents from Santa.

Tuesday: Wet your whistle, 9 a.m.; devotional, 10 a.m.; room visits, 11 a.m.; bingo, 2 p.m.

Wednesday: Immaculate Conception Catholic Church, 10 a.m.; room visits, 11 a.m.; snowman craft, 2 p.m.

Thursday: Wet your whistle, 9 a.m.; resolutions, 9:30 a.m.; room visits, 11 a.m.; Bible trivia, 2 p.m.

Friday: Wet your whistle, 9 a.m.; reminiscing, 9:30 a.m.; room visits, 11 a.m.; New Years party, 2 p.m.

Saturday: Devotional, 9:30 a.m.; room visits, 11 a.m.; po-ke-no, 1 p.m.

Maryhill Manor Nursing Home

Niagara, Wis.

715-251-3172

Visitation is allowed. Families now can attend activities and are encouraged to join.

Sunday: Christmas crafts, 10 a.m.; delivery of communion, 12:30 p.m.; pamper and polish, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.

Monday: Rosary/communion, 9 a.m.; Christmas social, 10 a.m.; Christmas movie and popcorn, 2 p.m.

Tuesday: Rosary/communion, 9 a.m.; target practice, 10 a.m.; Scattegories, 2 p.m.

Wednesday: Rosary/communion, 9 a.m.; Yahtzee, 10 a.m.; bingo, 2 p.m.

Thursday: Rosary/communion, 9 a.m.; basketball, 10 a.m.; Scrabble, 2 p.m.

Friday: Hot chocolate/Uno, 10 a.m.; C & R happy hour, 2 p.m.

Saturday: Morning mingle/spelling bee, 10 a.m.; bingo, 2 p.m.

Northshore Healthcare

Florence, Wis.

715-528-4833

Sunday: Independent activities

Monday: Coffee social, 10 a.m.; Santa’s gifts, 2 p.m.

Tuesday: Parachute and ball kicking, 10 a.m.; live music with Larry, 2 p.m.

Wednesday: Word search puzzle, 10 a.m.; bingo, 2 p.m.

Thursday: Bible study with Pastor Jason, 10 a.m.; bean bag toss, 2 p.m.

Friday: Catholic communion, 10 a.m.; popcorn and movies, 2 p.m.

Saturday: Independent activities

Victorian Pines

Iron Mountain

906-774-5158

Sunday: Juice time, 10 a.m.; Christmas Eve service with Pastor Sullivan, 1:30 p.m.

Monday: Merry Christmas.

Tuesday: Juice time, 10 a.m.; exercise, 11 a.m.; birthday party, 1:30 p.m.

Wednesday: Juice time, 10 a.m.; exercise, 11 a.m.; bingo and refreshment, 1:30 p.m.

Thursday: Juice time, 10 a.m.; exercise, 11 a.m.; left-center-right, 1:30 p.m.

Friday: Juice time, 10 a.m.; exercise, 11 a.m.; birthday party, 1:30 p.m.

Saturday: Juice time, 10 a.m.

Pinecrest Medical

Care Facility

Powers

906-497-5244

Sunday: Morning visits and reality orientation; church service, 10 a.m.; Christmas carols and hot cocoa, 11 a.m.; Rudolph, 1:30 p.m.

Monday: Morning visits and reality orientation; Christmas tea party, 10 a.m.; bunco, 1:30 p.m.; Christmas packets

Tuesday: Morning visits and reality orientation; open room, 9:30 a.m.; baking, 10 a.m.; bingo, 2 p.m.; dice, 4 p.m.

Wednesday: Morning visits and reality orientation; open room/Christmas spirit drop-off, 9:30 a.m.; now and then, 11:15 a.m.; karaoke, 2 p.m.; cards, 4 p.m.

Thursday: Morning visits and reality orientation; open room, 9:30 a.m.; casino outing, 10:30 a.m.; trivia, 11:15 a.m.; bingo, 2 p.m.; book nook, 4 p.m.

Friday: Morning visits and reality orientation; open room, 9:30 a.m.; hangman, 11 a.m.; happy hour, 2 p.m.; sensory, 4 p.m.

Saturday: Morning visits and reality orientation; exercise, 10 a.m.; trivia, 11:15 a.m.; bingo, 2 p.m.

SENIOR CENTERS

Alpha-Mastodon Center

906-875-3315

The center at 415 Main St. is open four days a week, serving soup and sandwich meal from noon to 1 p.m. Thursdays, fish fries from 4 to 7 p.m. Fridays, pizzas from 4 to 7 p.m. Saturdays and dinner from 2 to 3 p.m. Sundays.

Amasa Center

906-822-7284

Menu for the week —

Tuesday: Smothered chicken, wild rice, Brussel sprouts

Wednesday: Sloppy Joes, parsley roasted potatoes, confetti beans

Thursday: Chili with beans, cornbread, side salad

Breen Center

Kingsford

906-774-5110

Dine-in eating Monday through Thursday, serving at noon. Friday and night meals are on hold indefinitely. Carryout meals are available. Soup and salad bar are also available. Menu for the week —

Monday: Closed – Merry Christmas.

Tuesday: French toast, hashbrowns, sausage.

Wednesday: Italian beef, potato salad, mixed vegetables.

Thursday: Pork chop, mashed potatoes, green beans, applesauce.

Note: All meals served with a choice of skim milk or juice and fruit.

Crystal Falls Center

Head Cook: Sterling Peryam

Assistant Cook: Bitsy Peryam

906-875-6709

The center is serving meals for dine-in or takeout — call the center by 1 p.m. to make reservations or place an order. All food is purchased from local vendors. All dinners include warm vegetables, salad bar, soup, homemade desserts, coffee, tea or milk. Salad bar begins at 4:30 p.m. and dinner is served at 5 p.m. Pickup for takeout meals is 4 p.m. — call ahead and leave a message with phone number. A volunteer will deliver meals to homebound citizens only.

Menu for the week —

Monday: Merry Christmas.

Tuesday: Baked chicken with rice pilaf.

Wednesday: Country style ribs, parsley boiled potatoes, cornbread

Home-delivered meals (prepared by DICSA – independent from the center’s menu)

Monday: Chicken, dressing sandwich with gravy, mashed potatoes, cranberries.

Tuesday: Tuna melt, french fries, dill carrots.

Wednesday: Pork stir fry, fried rice, Oriental vegetables, fortune cookie.

Thursday: Chili, cornbread, cheese stick.

Dickinson-Iron Community Services Agency

DICSA

Iron Mountain

906-774-2256, ext. 230 or 235

This is a Meals on Wheels program only. Home-delivered meals only — call to make arrangements. Menu for the week —

Monday: Chicken, dressing sandwich with gravy, mashed potatoes, cranberries.

Tuesday: Tuna melt, french fries, dill carrots.

Wednesday: Pork stir fry, fried rice, Oriental vegetables, fortune cookie.

Thursday: Chili, cornbread, cheese stick.

Friday: Taco salad, chips and salsa, tropical fruit.

Note: All meals include a choice of skim milk, juice, or no beverage

For more information, call Christine McMahon at 906-774-2256.

Crystal Lake Center

Iron Mountain

906-828-1776

Schedule for the week:

Monday: Les Artistes’ art club, noon to 4 p.m.; woodcarvers starting at 9 a.m.

Tuesday: Cards — Pinochle and cribbage, noon to 4 p.m.; Happy Quilters, noon to 3 p.m.

Wednesday: Bingo, 1 to 3 p.m.; cards cost 25 cents, with 10 games played.

Thursday: Spinning Spools quilting, 9 a.m. to 2 p.m.

Friday: Cards — Smear, noon to 4 p.m.

Felch Center

906-246-3559

Open for dine-in eating — call for serving times. Carryout meals also available.

Menu for the week —

Monday: Closed – Merry Christmas.

Tuesday: Rigatoni with meat sauce, garlic bread, peas.

Wednesday: Hamburger, macaroni and cheese, seasoned potato wedges.

Note: All meals served with skim milk or juice.

Home-delivered meals —

Monday: Chicken, dressing sandwich with gravy, mashed potatoes, cranberries.

Tuesday: Tuna melt, french fries, dill carrots.

Wednesday: Pork stir fry, fried rice, Oriental vegetables, fortune cookie.

Aging and Disability Resource Center

Florence County, Wis.

715-528-4890

Director: Tiffany White

Menu for the week —

Monday: All centers closed – Merry Christmas.

Tuesday: All centers closed.

Wednesday: Cook’s choice – entrée, vegetable, fruit.

Thursday: Hot turkey sandwich, mashed potatoes, squash, fruit, cranberry-apple bread pudding.

Friday: Taco tater tot casserole, salsa and chips, cornbread, fruit

Note: All meals served with whole grain bread, butter and milk.

Fence Center/Town Hall

715-336-2980 — RSVP for meal at 855-528-2372

Same as ADRC menu, served at noon on Wednesday only.

Florence Community Center/Town Hall

RSVP for meal at 715-528-4261

Same as ADRC menu. Open Monday through Thursday, serving at 11:30 a.m.

Reservations for a meal onsite need to be made 48 hours in advance by calling the above number.

Tipler Town Hall

RSVP for meals at 715-674-2320

Same as ADRC menu, served at noon on second Thursday only.

Hillcrest Senior Dining Center, Aurora

RSVP for meals at 715-589-4491

Same as ADRC menu. Now open, served at 11:30 a.m. Monday through Friday.

Hermansville Center

Coordinator: Barb Peters

906-498-7735

Center is open 9 a.m. to 3 p.m. Monday through Friday. Meals are served through the Menominee-Delta-Schoolcraft Community Action Agency in Escanaba. Meals-On-Wheels program is available for those who are homebound.

Monday: Closed – please order extra meals ahead of time.

Tuesday: Closed – please order extra meals ahead of time.

Wednesday: Tahitian meatballs over rice, Key Largo vegetables, corn, tropical fruit.

Thursday: California medley soup, ham and Swiss sandwich, whole wheat bread, carrot raisin salad, cook’s choice fruit cup.

Friday: Potato sausage, boiled potatoes, creamed corn, whole wheat bread, fruited pudding.

Iron River Center

906-265-6134

Dine-in meal served at 11 a.m. Salad bar is available. No night meals at this time. Carryout meals also available.

Menu for the week —

Monday: Closed – Merry Christmas.

Tuesday: Pork chops, roasted parsley potatoes, Brussel sprouts, applesauce.

Wednesday: Cabbage roll casserole, baked apples, dinner roll.

Thursday: Roast beef, mashed potatoes with gravy, broccoli.

Niagara Senior Center/Cafe

715-251-1603

Dinner is served at noon on Monday through Thursday. Reservations are required one day in advance. Suggested donation is $5 for those older than 60 and $11 for 60 and younger. Bingo played on most Wednesdays. Transportation is available.

Monday: Closed – Merry Christmas.

Tuesday: Closed – Merry Christmas.

Wednesday: Chicken salad sandwich, Italian pasta salad, baked beans, dessert.

Thursday: Meat lasagna, tossed salad with tomatoes, garlic bread, Mandarin oranges.

The center will have bingo on Mondays and Wednesdays this month.

Norway Center

Director: Joyce Olesky

Head Cook: Brian Gutkowski

906-563-8716

Dine-in meal served starting at 11:15 a.m. Salad bar is available from 10:30 to 11 a.m. Takeout meals available for pick-up from 11 to 11:30 a.m. Let staff know if planning to dine in or picking up. Menu for the week —

Monday: Closed – Merry Christmas.

Tuesday: Chef salad with vegetables, ham, chicken and hard-boiled egg, breadstick.

Wednesday: Ham and Swiss sliders, chips, vegetable.

Thursday: Stir fry, Oriental vegetables, rice.

All meals include milk, juice, fruit, bread and dessert.

Center activity schedule:

Mondays and Thursdays – Exercise at 10 a.m. and card bingo after the meal.

Monday through Thursday – Card game 101, noon to 3 p.m. – call Joe at 906-563-5587 for information.

Tuesdays – Quilting and sewing.

Wednesdays – Ceramics and crocheting.

Last Monday of each month – Book club at 9 a.m.

Second Thursday of each month – Birthdays and bingo.

Sagola Center

906-542-3273

Dine-in meal available — call for serving times. Carryout meals also available. Menu for the week —

Tuesday: Meatloaf, fried potatoes, Brussel sprouts.

Wednesday: Fettuccine Alfredo with chicken, wax beans, dinner roll

Thursday: Pulled pork sandwich, seasoned potato wedges, creamy coleslaw.

All meals served with an option of milk, juice or no beverage.

Home-delivered meals —

Monday: Chicken, dressing sandwich with gravy, mashed potatoes, cranberries.

Tuesday: Tuna melt, French fries, dill carrots.

Wednesday: Pork stir fry, fried rice, Oriental vegetables, fortune cookie.