💚💛 Free Mindfulness workout 💛💚

This Thursday is World Heart Day.
 
You can read all about it here: http://worldheartday.org/take-action/
 
Your heart is the engine of your body that keeps you going and is super important to look after.
 
Did you know that there is a muscle connecting your brain to your heart that strengthens your heart and that kindness strengthens this muscle??!! Mindfulness is also called kindfulness, being kind in your selftalk to yourself and being kind to others, all others. Just another reason to practice mindfulness 🙂
 
This week try to be mindful of how you can reduce the risk of cardiovascular disease (CVD), which includes heart disease and stroke. CVD actually is the world’s number one killer.
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So here is what you can do. Pick just one thing a day to focus on. Remember to take small steps, to establish new habits, works better than trying for big steps and giving up.
 
“Fuel your heart 💜
 
Eating and drinking well gives your heart the fuel it needs for you to live your life. This World Heart Day, make just a few simple changes to your diet to help reduce your own and your family’s risk of heart disease and stroke.
 
Try not to eat so many processed and prepackaged foods which are often high in sugar and fat
Cut down on sugary beverages and fruit juices – choose water or unsweetened juices instead
Swap sweet, sugary treats for fresh fruit as a healthy alternative
Try to eat 5 portions (about a handful) of fruit and veg a day – they can be fresh, frozen, tinned or dried
Keep the amount of alcohol you drink within recommended guidelines
Make your own healthy school or work lunches at home
Move your heart 💚
 
Physical inactivity can contribute significantly to heart disease as it can lead to unhealthy weight gain, diabetes and raised blood pressure. This World Heart Day, take control of your heart health by getting more active.
 
Aim for at least 30 minutes of moderate-intensity activity five times a week
Playing, walking, housework, dancing – they all count!
Be more active every day – take the stairs, walk or cycle instead of driving
Exercise with friends and family – you’ll be more motivated and it’s more fun!
Before you start any exercise plan check with a healthcare professional
Download an exercise app or use a pedometer to keep track of your progress
The best types of activity
 
Aerobic exercise is especially good for your heart – brisk walking, jogging, swimming and cycling are all ideal
Muscle strengthening exercises also help you to burn more calories to keep your weight healthy – try climbing stairs, walking uphill and digging in the garden
Stretching activities, like T’ai chi and yoga, can help to improve your flexibility
Love your heart ❤️
 
Stopping smoking is the single best thing you can do to improve your heart health. This World Heart Day, make a commitment to quite and reduce your risk of heart disease and stroke, and that of those around you.
 
Know your risk. And power your Life 💙
 
Looking after your heart starts with understanding your risk, so make sure you know all your health numbers. Visit your healthcare professional and ask for a few simple checks. Remember, knowledge is power.
 
Know your blood glucose levels
High blood glucose (blood sugar) can be indicative of diabetes. CVD accounts for 60% of all deaths in people with diabetes so if it’s left undiagnosed and untreated it can put you at increased risk of heart disease and stroke.
 
Know your blood pressure
High blood pressure is the number one risk factor for CVD. It’s called the ‘silent killer’ because it usually has no warning signs or symptoms, and many people don’t realize they have it.
 
Know your numbers
Visit your healthcare professional and ask them to measure your cholesterol levels, weight and body mass index (BMI), as well as your blood pressure and blood glucose. They can then advise you on your CVD risk so you can plan to improve your heart health.
 
Know the signs and symptoms of a heart attack
Over 70% of all cardiac and breathing emergencies occur in the home when a family member is present and could help a victim.
 
Talk to your healthcare professional about local cardiopulmonary resuscitation (CPR) courses so you can help a loved-one in the event of a heart attack. If you suspect a family member is having a heart attack or stroke, seek medical help immediately.”
From http://worldheartday.org/take-action/
 
Have the best happy healthy week!
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#poweryourlife #worldheartday #gethearthealthy #whd #whd2016 #hearthealthyselfie
@World Heart Day
 

Positive Thinking Day is coming up!

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Good morning, another happy week ahead of me!
Thursday my 8-week class finishes, HURRAY for my Northern Suburbs group!
This Tuesday is Positive Thinking Day, and for this week I challenge you to make every day a Positive Thinking Day!
Positive Thinking Day is a time set aside each year to concentrate on all things positive. An American entrepreneur started this day in 2003 so that people could commemorate the many rewards that can be found in thinking positively.
How to Celebrate Positive Thinking Day:
If you are not sure what to do to celebrate, here are a few suggestions.
1. Start the day positively by saying “Today is going to be a good day!” This will set the tone for the day ahead of you.
2. Say some affirmations. These are positive sentences about you or your circumstances that can give you boldness, confidence and self-esteem.
3. Hang around with positive people.
4. Show gratitude for the simple things in life.
5. Read or watch positive, motivational books and movies.
6. Be kind to someone today.
7. Finally, the best thing you can do for yourself and others, today and everyday is to SMILE.
Have the best week!
Monique
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Welcome Spring!

🌷 FREE Weekly Mindfulness Workout! 🌷
 
Welcome Spring and September! After three years I’m still getting used to that combination! For most of my life, Spring was in March! (In The Netherlands)
 
Mindfulness teaches you to be more calm and self aware, which helps in responding better to all that happens daily in your life.
By having a more laidback approach to yourself and others you will feel more happy and your relationships with others around you will improve too!
 
One of the things to look out for, is how much you are sabotaging yourself, in living by rules and demands, the should and should nots, that we have come to live by.
 
So this week, be on the look out for all the selftalk that happens in your mind that start with “I should……” or “I should not…..” And than ask yourself, if you really have to? Do you really want to? Or is there a good reason why you should not?? Think about what is good for you, how is it helping you? You are allowed to make your own choices, even if they are different from day to day!
 
Have the best week,
Monique
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We had a lovely walk along Oriental Parade on Saturday. I’m glad we did, as Sunday it was raining all day!!

Friends really are family!

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Mindfulness helps in making friends with ourselves. It also makes you aware of how connected you are to others and to the world around you.
Did you know that best friends often look like each other, have similare beliefs, values and temperaments? It goes even further than that! Apparently you share about 1 percent of their genes, similar to you and your nephew or niece!! So friends really are family!
 
In busy times however, these very close friends might be overlooked more easily than others. As we know they will understand, and be there for us always. This week I want you to reach out to those friends you haven’t seen or spoken for too long. Make an effort and try to connect with three of them this week. I will too!
 
My 8-Week Mindfulness Based Stress Reduction starts Thursday, I have a few spots left. I’m also doing a fun talk/workshop at the Peninsula Preschool tonight, looking forward to both!! Ask me anytime if you would like me to come to your workplace too!
 
Have the best week,
 
Monique
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What do YOU need???

🌷☀️🌷 FREE WEEKLY MINDFULNESS WORKOUT 🌷☀️🌷
 
At last holidays! My kids have been ready for weeks for this 🙂
 
I’m running the holiday workshop Wednesday, ages 6+. We will be colouring/doodling/making quotes and making letters for the Love Letters project.
8-Week Rewire your Brain for Happiness, Mindfulness Based Stress Reduction, starts in two weeks!! Looking forward to it already! Thank you for telling everybody about it, I love my ambassadors <3
 
➡️This week, the only thing I want you to do, is to ask yourself as you get ready for the day, “What is it, that I need today?” Being mindful of you, how you are doing, and what you need to be physically and mentally healthy is super important! And put this on your agenda for the day. This can be going for a little walk, meeting up with a friend for coffee, or some down time with netflix, anything that is good for you will do!
 
Have a lovely week!
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What do you need today?

Feel good about you, rewire your brain!

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Did you know your brain is wired to focus on negative things and to quickly forget about positive things? Because that’s what helping for survival!
However that makes us easily forget all the good things we do.
If you want to feel more postive about yourself, you need to train your brain to focus on the things that are good about you. This might feel a bit uneasy at first, but you will get good at it, really quickly!

So this week, every day, take a moment to pause and think about what was good about you so far today. And when you think about it, also bring back all the sensations about it. The sounds, the smells, what did you see, how did it feel. That is important to really make the change.

Have a great week!
<3

ps I hope the people that planned to plant persil all around the Wellington Station, feel really good about themselves. Because I love it! Did you know??

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Unhelpful thinking, weekly mindfulness workout.

How time flies when you’re busy! Here’s another
<<<><><>>>Free Weekly Mindfulness Workout <<<><><>>>
 
This week builds upon last week’s workout. If you’re not feeling the way you want to feel, first you can calm yourself down by focussing on your breathing.
The next step you can take, is to notice your thinking. Often what we feel, is caused by what we think. When you learn to be more mindful of your thoughts, you will discover the thoughts and regular patterns of thinking that cause unwanted emotions. For example thoughts that start with “I should” of “I should not” give you stress. Or you might have other unhelpful thoughts.
 
So this week, try to get some insight in your unhelpful thoughts and thought patterns.
 
It is important to realise that when things happen, emotions will happen too. It’s normal to feel upset when sad things happen! That’s when you need comforting.
 
Have a great week!
 
Like the picture? Lovely gift from a friend! Who are you going to spoil this week?
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Weekly Mindfulness Workout

Sunday was a great day to chill at home, the library, or at a museum! How did you spend it?? I got through loads of laundry and finished some crochet projects I have been working on for Little Sprouts for some time.
 
The image below is of a creative installation in the Christchurch Art Gallery. It hangs in front of the wall, and the shadows are part of the artwork, it’s awesome. It’s different from every angle. And you know, you are just like that! A beautiful piece of art, you can discover something new, everytime you look!
 
Mindfulness can help you by increasing your self-awareness in a healthy way. Learn to observe your self, your thoughts and your feelings. Learn to embrace yourself with kindness and acceptance when things are rough.
This takes practice, but you can learn it! Just take one step at the time. To be able to cope with difficult emotions, you can try to focus on your breathing first. As this will calm your nervous system and that will help you to regain your zen. You get a clear mind and a better view to investigate what it is, that is upsetting you. Is it something that has just happened? Is it having some negative thoughts? Just take your time to focus on your breathing, and to investigate and coach yourself in a kind way through this.
 
Have a great week!
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Happy Queen’s Birthday,

hope you are having a nice relaxed weekend. Did you go to Armagaddon? Or the NZ Art Show? Or maybe both?
Here’s another Mindfulness Monday Workout for you!
If you want to live a long, happy and healthy life, one of the things you have to be mindful of, is your stresslevels. You probably know that too much stress is bad for the body and mind, but did you know that not enough stress is also not recommended? You have to find yourself in the right stress frame, we actually need stress to perform best, but not too much! The ideal amount of stress is called eustress. We also need time to recuperate from stress.
So this week, see if you can discover a bit more about your stresslevels during the day. Are you mostly bored, and finding things too easy? Or are you constantly high wired, with not enough time to get back to healthy stresslevels? Or are you doing just fine, having a nice flow of stress for the best performances?
And if you think you have a busy life, see how you compare to our Queen, really interesting. Just enter your age and see what she was up to at when she was your age! Cool right??!! Here’s the link for it: http://www.keepingupwiththequeen.com
Have a great week,
Monique
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According to the keeping-up-with-the-queen website, this is the queen when she was my age. However, thanks to a very attentive reader of my blog, this is not the queen, but her daughter Anne!

Selfcompassion in words and actions

I had to be in Christchurch on Friday. Doing the workshop to become a primary school mindfulness facilitator.
I decided to fly out on the Thursday morning and make it a long weekend away, just for me.
Why?
Because it is ok to look after yourself and do something fun just for you! Selfcompassion in mindfulness is not only being kind in your self talk, but also being kind towards yourself in your actions.
 
This week how about doing something kind towards yourself? You have every right to do that. It helps path your way to a happy life, where you feel good in yourself and towards others. Go on, give it a go! If it feels a bit unusual, that’s ok, all new things can feel a bit odd in the beginning. Don’t let that stop you!
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