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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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?

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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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!

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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Have a happy week! Pause, Breathe and Smile :-)

<><>Weekly Mindfulness Workout<><>
Another week has gone by just like that!
I’m looking forward to start my 8-week group again in The Hutt on Tuesday! Also happy to be going to Christchurch and train for the Pause Breathe Smile programme. And that has inspired me for this week’s workout:
Take a couple of moments every day to Pause, to take a nice long Breath and to Smile! Set a timer on your phone to remind you, or couple it to your meals and drinks on the day. Just a little break, to relax your system and to reset yourself for happiness. It works!
Have a good week!
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# your problems, Weekly Mindfulness Workout

Good morning here is your Weekly Mindfulness Workout:
 
You might be inclined to solve problems by thinking about them over and over again. Sometimes this works.
And sometimes it doesn’t. There just isn’t always a perfect answer straight away, or there might never be a right answer. You just exhaust your brain, give yourself a headache, make yourself feel unhappy, anxious or upset. Often it is much better to acknowledge and accept that yes there is problem, for example something at work. Whenever thoughts about it, pop up in your mind, tell yourself ” there its is again, #work, I know” and relax yourself by focussing on your breathing for a bit and than do something else. Try it, it works!
 
Have the best week,
be happy!
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You can practice Mindfulness everywhere! There is alway your breathing and there is always something worth watching or hearing or feeling!

Looking after you!

Hi, I hope you have had an enjoyable weekend! Here is your Weekly Mindfulness Workout:
 
Self compassion, looking after yourself, being kind to yourself in words and actions is so important and yet we often forget. If you don’t care for yourself, who is going do it? How will you be able to keep up all you’re doing, all your jobs and caring for others and racing around etc etc?? You are worth caring for in the best way! And self compassion is also an important part of mindfulness.
 
So this week, pretend you are a little Easter chick, sitting on your shoulder, seeing all you see and do, and hearing all the things you say out loud and in your head, to yourself. Are you being kind to yourself? Are you looking after yourself well? Are you taking breaks when you need to? Are you complimenting yourself when you look in the mirror? Are you speaking nicely to yourself, being your own best friend? Are you guiding yourself through difficult situations or beating yourself up?
 
Have a great week, remember the next 8 week mindfulness starts in May, Mindfulness for Parents starts in June and you can book your children into the Zendoodle workshops in the April holidays.
 
Be happy,
Monique
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Mindful Moving Weekly Workout

Hi there, it was a wonderful summery Easter Country Fair for Little Sprouts yesterday and I really enjoyed helping out!
Today it’s back to normal. Don’t forget to book your kids in if you want them to come to the doodle & colouring school holiday workshop in Churton Park, Tawa or Island Bay!! Adult colouring meet up is coming up in April as well, the 24th!!!
 
Being mindfully present in the here and now, makes you enjoy life and gives you a good break from worrying too. And it doesn’t have to take up too much time!
This week try to take a minute every now and than during the day to practice some mindful moving. Walk slowly and breathe in as you raise your foot and breathe out as you put your foot down. Focus on the sensations in your feet and really feeling the conection with the ground. Keep a smiley face while you’re doing this too, this will help your brain to sense and signal that all is good!
 
Have a great week!
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