Free Weekly Mindfulness Workout

Kia ora!
Today is one of my favourite days, it’s Yarnbombing day!!
My secret hobby

Crafting, crocheting, reading, puzzling etc can help relax your mind, as you’re giving it something to concentrate on, in the here and now.
That way you stop yourself from worrying, and you can break the spiral of feeling anxious, or depressed -> having unhappy thoughts -> not doing the things anymore that you used to do -> feeling more anxious, depressed or unhappy.

So this week find an activity that keeps your mind focussed and try to do this every day. Maybe pick up something you used to enjoy doing, even if you don’t think you’ll enjoy it.
It can be colouring, reading, or jigsaw puzzles, anything!
Yes your attention will wander, that is normal! If you notice this has happened, just kindly bring your attention back to your activity.

Have a great week, hope this is useful for you.

FREE WEEKLY MINDFULNESS WORKOUT

  

FREE WEEKLY MINDFULNESS WORKOUT

Kia ora!
Hope you had a good week and are keeping warm, it was a cold night!!!
I started a crochet for calmness lunch club at my son’s college last week, how cool is that??
I will also be a the health conferences at my local college again for a mindfulness workshop.

One of the things I always tell young people, is this.
What you think, all the thoughts that pop up in your mind, is just that, only thoughts. Words and sentences.
You do not have to take these so serious, they are not facts. It’s just what your brain is made to do, firing neurons and making words and sentences continuously going through your mind. However they can make you feel bad, so it’s good to be mindful of it! Check your mind, as if you are scrolling through a Twitter feed! Most tweets you can just discard off!

So for this week, practice mindfulness of the thoughts popping up, and maybe do a little reality check if you are not feeling the way you want to feel.
You can ask yourself if it is really true what you are thinking, is it a fact, is it proven?
You can ask yourself if others would be thinking the same in that situation, or if you would tell others the same as you are telling yourself?
Also, if the thoughts make you feel bad, they are not ok, and there are different ways to think about it, that will make you feel less bad.
And if your thoughts get you into conflict with yourself or others, that is also an indication that your thoughts are not realistic and you can let go of them.
You can also discard all the thoughts that have “should” or “should not” in them!

Remember, what you give attention to grows, so if you have anxious or unhappy feelings and thoughts, it is ok to distract yourself so you don’t make it worse for yourself.
It can help to take some mindful breaths and than change your attention to an activity that you normally would like to do.

Hope this is useful for you,
kia kaha and have a good week!

Monique
🌷
Healthy Mind Happy Heart

 

Free Weekly Mindfulness Workout

Morena awesome people!
Do you want to do learn some mindfulness and be creative, than let me know as I might start another Tuesday evening class in May!!!
 
For this week I want you to be a bit more mindful of your selftalk. You know what I mean right?!
We tend to be too harsh and too negative on ourselves and although this is totally normal, we do have to correct ourselves to be nicer.
 
Imagine how you would speak to your best friend, your child or cousin, or your pet. You have to become your own best friend, able to pick yourself up, acknowledge what you’re feeling and kindly talk yourself through in a kind and accepting way.
 
Don’t forget you are not what you do, you are born as an amazing miracle and you still are, you have every right to make the best of your life and enjoy to the max!
 
If you struggle with this, don’t forget I train people in mindfulness on zoom, whatsapp and skype too!! Just pm me and I will try to fit you in asap!
 
Have a good week!
M
Healthy Mind, Happy Heart
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Have a look at what we have been doing at our All Good Colouring Class yesterday: https://www.facebook.com/easynowmindfulness/videos/1652257438199137/

Free Weekly Mindfulness Workout

That week went so fast! Hope you had a good one!
 
Tawa All Good Colourers are meeting up again this Sunday, 10-12 at the Tawa Community Centre, you’re welcome to come along too! Bring a friend and have a coffee and a chat and colour away!
 
One of the most important tools we all have to calm down is our breathing, it’s our anchor through the storms. Make it a habit to bring your attention to your breathing whenever you again, notice if you are breathing into your abdomen and if not, make sure you lower your inbreath, drop your anchor an breathe.
 
Even if all is going well, it’s a great way to build your resilience, so when the weather does change, you are ready for it!
 
Have a good week, hope to see you at colouring!!
 
M
Healthy Mind, Happy Heart
🌷

Free Weekly Mindfulness Workout

Hope you are enjoying a long weekend!!
 
This year we’re joining #GRATEFULINAPRIL again!!
So you can guess what this week’s practice will be about 🙂
 
What if your goal wasn’t living the life you love, but it was about loving the life you live?
If you can forget about striving, aiming, reaching etc etc for a few moments, and focus on the good that is here already?
 
Imagine how that can make you feel, and how that feeling can expand into loving the life you have, into feeling more joy and happiness every day?
 
So this week, plan a good moment every day to bring your attention to all that you are grateful for. And even if all you can think is “cats”, that is ok too!!
 
Have a great week and you can read more about #gratefulinapril here: http://www.gratefulinapril.com
 
Monique
Healthy Mind, Happy Heart
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New Courses for Term 4 2016

For the next school term I will give two new courses that I’m very excited about!

18 October, Tuesday evening starts the Mindfulness Crochet for Calmness course.

Crochet is a great activity that settles your mind and is relaxing too. Crochet and the repetitive movements help the brain make more serotonin, which helps to decrease feelings of depression.

We will learn how to crochet and how to practice mindfulness, we will work on making a crochet mandala.

This is a special project for me, as we will make the mandala that is designed by Dutch crocheter Marinke who passed away because of her depression. I made the mandala (in the profile picture) last year for a project in the USA to raise awareness for depression.

This is a 4 week course and I hope to repeat it every term to enable you to work on more crochet projects.

On Tuesday evening at the Tawa Community Centre, $95, starts 18 October and includes materials and take home crochethook.

 

And after that fun, relaxing and creative course I will run the Mindful Eating course!

Starting 15 November on the Tuesday evenings. Learn to change your relationship with food into a happy one!

Use Mindfulness Based Eating Awareness Training (MBEAT) to regain the joy in eating, while empowering yourself to eat more of the good, and less of the bad!

This is a 4 week course, $95, looking forward to see you here!

Monique

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Positive Thinking Day is coming up!

🎈FREE Weekly Mindfulness Workout!!🎈
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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recite-19w5mte

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!!

Tuning into your inner wisdom, mindful eating.

🌷FREE MINDFULNESS WORKOUT🌷
 
Did you do last week’s workout with me? If you want to be more mindful of your eating, for a healthier life, you can use mindfulness. Really noticing the taste of food, enjoying every bite, helps me in eating less and keep a healthy weight.
The best thing about mindful eating is, that it’s not about making rules for what not to eat, it’s not another rigid diet. Mindful eating is about learning to tune into your inner and outer wisdom, make your own decisions about food, and enjoy greatly what you eat!
 
This week’s workout is about tuning into your inner wisdom. Get more in touch with the sense of hunger and fullness by taking a few moments every day to become aware of how hungry or full you feel. Start with a few deep breaths first. Than try to discover how full you feel, you can use a rating scale again. With 1 having an empty stomach and 10 feeling totally filled. Notice where and what you can feel about being full or being hungry.
 
It doesn’t take a long time, and as you practice more often, you will get better and faster at it too. This practice will help in eating according to what your body needs, and make a good decision about what and when you eat. It will be easier to wait a bit longer before you get a snack, and it will help in eating less, if you are able to recognise that you are actually already feeling full. You can safe that yummy cake for later, when you notice you are still a 7 on the scale, and know that you will enjoy it much more when you are at 3.
 
Every time you choose to stop eating, because you noticed you are fullfilled, you will feel great about yourself, and be proud about being able to have more control over your food intake and enjoy what you eat much more too.
 
As always, let me know how you get on with it!
 
Have a great week,
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Mindful Eating

🍭🍟🍰FREE MINDFULNESS WORKOUT 🍰🍟🍭
 
And here we are in August! This week I will be looking forward and planning my courses for the rest of this year and for 2017! Yes it is only 5 months to Christmas and 2017!
 
To get ready for my Mindful Eating Course that is coming up, I will give you an appetizer this week!
 
Did you know that your tastbuds get easily bored when you’re eating? We often eat mindlesly and don’t notice this. However bringing your attention to your tastebuds when you’re eating, and becoming aware of how something actually tastes can help you in preventing overeating.
So this week, we will start with small mindful eating steps.
Whenever you eat, try to rate the taste of the first bite on a scale of 1 to 10.
With 1 being very bad tasting, and 10 being absolutely yummy delicious best taste ever. After that, rate your second and your third bite.
 
That’s all. Looking forward to reading your discoveries!!!
 
Have the best week,
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