Friends really are family!

☀️🌷🌷☀️ FREE MINDFULNESS WORKOUT ☀️🌷🌷☀️
 
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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Finishing up this term …..

☀️☀️FREE MINDFULNESS WEEKLY WORKOUT☀️☀️
 
This term is going by so quickly!
I finished my training and now I am a facilitator for Pause Breathe Smile mindfulness in schools!! I’m also nearly done with my small business management training, I’m going to miss my classmates!
After saying goodbye to all the awesome  mums that finished the Mindfulness for Parents this term, I’m very proud of my 8-Week class in Lower Hutt, that are finishing Tuesday!💐
If you also want to rewire your brain for happiness, let me know!! Pm or email monique@easynowmindfulness.com.
Next term I’m running the class again, last one this year already, you don’t want to miss it!
 
I’m also running the kids Zendoodle & Colouring workshop again, Wednesday 13 July 10-12, in Tawa, limited places.
 
→ WORKOUT FOR THIS WEEK←
Mindfulness is a concentration training. If you get control over where your mind is going, you can control your feelings too! Start your training with little steps. Take a minute first, once a day, and all you do is focus your attention on your breathing and notice when the thoughts arise in your mind. You can say silently to yourself “thinking” and redirect your attention to your breathing. Waiting for more thoughts that will pop up. Maybe seeing your thoughts as clouds, just sailing by.
 
Have a great week,
 
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Feel good about you, rewire your brain!

✨✨✨󾀽 FREE MINDFULNESS WORKOUT 󾀽✨✨✨

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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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!

Grateful in April

Free Weekly Mindfulness Train-Your-Brain Workout!
 
This week another group of awesome people are finishing my 8-week mindfulness for happiness course, and I’m very proud of their hard work and achievements! Let me know if you want to be in the next class!
 
Our brains are not wired to be on the lookout for all the good and positive things that are right here. Instead our brains are always looking for what is negative and what can go wrong, just protection for survival really. So we have to make an effort to rewire the brain by consciously training it to focus on the good stuff that is going on, so we can feel good!
 
So everyday this week, you are going to make an effort to remind yourself of three things, that are right here, that you are grateful for. No matter how small, it’s worth giving it some attention.
 
I’m joining the Grateful In April challenge. I hope you will too, you can signup on their webpage gratefulinapril.com or  like the facebook page.
 
Have the best week!
Monique
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Awesome Wellington Street art! Train your brain!

Something different

Hello everybody! It’s Monday all over again! This week I have something different for you for the Weekly Mindfulness Workout .
Mindfulness is also know as kindfulness. Learning to be kind to yourself and tame your critical selftalk. And to be kind towards others, all others. Being kind to others will give you a good feeling about yourself too. That’s probably why you sometimes can even feel a bit uncomfortable when people thank you for your kindness. As if there is no need to be thanked for being kind, as the other has already allowed you to feel good, by being kind to them! 😉
I was happy to help out at one of my favourite organisations on Saturday, and helped packing boxes for the babies. Little Sprouts always puts in a gift for the mums as well, which I love. I’ve taken it up on me to start gathering more gifts for the mums that receive these packs and that is why I ask you, if you have any suitable gifts for a new mum, to get in touch, and I happily collect it from you. This could be some body lotion, a cool scarf, anything you would have liked to get as a gift for yourself. Here’s the link to the Little Sprouts on Facebook: https://www.facebook.com/LittleSproutsNZ/photos/a.162570553931801.1073741825.162569747265215/224065787782277/?type=3&source=11
On the pictures you can see what a babybox looks like.
Thanks and have a good week!
Monique
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Everything mum will need for the baby in the first year, nappies, smoke alarm, thermometer, toys, merino sleeping bag, clothes etc etc.
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And a bodylotion for mum, with a tag & crochet heart. I made lots of these for the Easter Fundraiser Market.

Mindfulness weekly workout

Hi there,

We had another exciting week with the All Blacks parade in Wellington and the Guy Fawkes fireworks, great fun!

After the last rugby match last Sunday, I overheard someone saying that with the winning of the All Blacks, there would be a lot less domestic violence that day in NZ. And I found that upsetting. So this week the workout is about something a lot op people are not aware of. Over the years I have often heard people say it is good to give your emotions free reign, and express anger, but I have never agreed with that and this is why. Psychologist Brad Bushman explains it very clearly: “Maybe you have heard of the joke, “How do you get to Carnegie Hall?” The answer is: “Practice! Practice! Practice!” My question to you is: “How do you become an angry, aggressive person?” The answer is the same: “Practice! Practice! Practice!” Venting is just practicing how to behave more aggressively.”

So this week’s practice is about growing awareness of your feelings of anger, frustration, annoyance etc. Do you easily fire up? First step is observering yourself and when you see you are getting wound up, or have acted angrily, bring your focus to your breathing and just follow your breathing for a couple of minutes until you feel your body has calmed down. This is not about beating yourself up for being angry but about praising yourself for being aware and taking the first step to changing! It takes practice to become a calm and more balanced person, but it’s not impossible.

As always, would love to know how you are doing, have a good week,

Monique

Mindful Workout for this week, take a mini break.

Last Monday before this school term ends. And time for another Mindful Workout.

If you are busy and work a lot, you might be looking forward to the holiday, only to crash as soon as it is there. Sounds familiar?

To prevend this, it might help to focus this week on taking more mini breaks. It’s important to acknowledge that your body and mind need breaks to reset, so you can keep going on doing what you think needs doing. That also means allowing yourself that you are free to take these breaks.

Now don’t get stressed, you don’t have to take long breaks, learn to take mini breaks instead. Take a minute just a couple of times a day and just unplug from all that is going on around you, that includes your phone, laptop and iPod. Just take a couple of deep breaths, stare outside the window, have a stretch. That’s all, set your timer for your first break in the morning, and at your first break, reset your timer for your next break, so you cannot forget!

Would love to hear how it’s going. Have a good week!

Mindfulness Workout

Here’s your all free Mindfulness Workout for this week.
We practice this in my 8-week training, and classes for this all round mindfulness training start again next schoolterm.
Mindful eating is a good way to set yourself in the here and now, to give your brain a break and to enjoy your meals more. You can become more aware of feeling full and it can also make you eat more slow and even less so you don’t overeat.
To make this easy for you, try to eat and drink only the very first three bites of every meal, and the first three sips of every drink, mindfully. That means using all your senses, and eating or drinking as it’s the first time you’ve ever tried this!
Let me know how this works for you!