Free Weekly Mindfulness Workout

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Good morning!
 
How are you all? Some of you are in the snow, and others having sun. We had some rain in the weekend but hardly enough!
 
My Crochet courses for next year are ready for you to register, find them here:
I got some amazing feedback on my courses and one thing that was remarkable was that a lovely lady mentioned she had noticed her concentration was improving!
 
If you are easily distracted, or find it hard to focus because you have just too much to do, know that attention is like a muscle and you can train this!
 
This week train your focus and attention by bringing your attention to your breathing. Follow your breathing from breathing in to breathing out again, and count your breathing.
One full breath in – breath out is 1, and so forth.
When you get distracted, no problem! It is great you notice this! Just start counting again from 1.
 
I would be interested to know how far you can count today, and whether you notice any improvement next week!!??
 
Have a great week, look after you,
M
Healthy Mind, Happy Heart
🎄
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Free Weekly Mindfulness Workout

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It is such a busy time for everybody!
You might find yourself continuously doing stuff, rushing, and constantly thinking about all you still have to do.
However don’t forget your body and mind do need breaks, even if it’s only little ones!

For this week try to stop and pause for a minute, a few times a day, and just bring your attention to the here and now.
Use your senses, what can you see, hear, feel, taste, smell??

It’s easy to miss all the good stuff that is right here in front of us, if we just keep going.
Have a great week!

M

🎄🎄🎄

Free Weekly Mindfulness Workout

 

How are you feeling? Busy running up to Christmas and holidays, or slowing down?
I’m slowing down, all my courses have finished! Sometimes slowing down can make you vulnerable to getting negative thoughts. So it’s a good thing to know that your thoughts are just thoughts! Your brain is wired to shoot up random thoughts all the time, and you don’t have to take them too seriously!!
Thoughts will pop up, and they will go away again. If you do not give them any attention they will just dissappear again. If you do give them attention, they will lead to lots of similar thoughts.
This week take some time to just sit, bring your attention to your breathing for a couple of breaths and than bring your attention to your mind.
Look at the thoughts that are popping up, just notice them. They will linger for a bit, and than disappear, as new thoughts appear in your mind.
Just as clouds in the sky, you see them, they go by and than they disappear again.
Try this and let me know how you are!
Have a great week!
M
Healthy mind, happy heart
💜

Free Weekly Mindfulness Workout

As I finished my teaching education course this weekend, my crochet students are finishing this week also!! Very proud of how fast they have learned to crochet and relax!
 
This week the workout is also a fast way to relax and chill.
Try to do this every day at least once:
 
Take 5 controlled breaths by breathing in throught your nose with your hand on your belly. Your hand should rise with your bellly as you breathe in.
Pause for 5 counts, and exhale slowly on the count of 5. You can exhale through your nose or mouth. Listen to the sound your breathing makes as you exhale too.
 
This will help in calming your nervous system, you can read more about it here too: https://www.nytimes.com/2016/11/09/well/mind/breathe-exhale-repeat-the-benefits-of-controlled-breathing.html
 
Have a great week, don’t forget we are colouring again this Sunday!!

Free Weekly Mindfulness Workout

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Morena!
 
Another week gone by! It’s busy running up to the Summer and holidays and it is easy to forget to notice everything that is going well in your life.
However giving attention to all you love, appreciate and are grateful for is a great habit and easy way to increase your wellbeing!
 
So this week, post at least one picture every day of what you are grateful for.
 
Have a great week,
ngā mihi,
Monique

Free Weekly Mindfulness Workout

Free Weekly Mindfulness Workout
 
People often ask me how to start with mindfulness.
The easiest way to start mindfulness is to take something you are doing daily anyway, and decide to do that mindfully!
This is not going to take you any time. All you do is bring your attention to the here and now by using your body and senses.
What can you see here, what can you feel here, what can you hear, what can you smell here??
Remember your body is always in the here and now! It’s just our mind that is always wondering off!!
 
So this week, go back to basics and pick something from your day that you are doing anyway, and do it mindfully. Doesn’t have to take long. Just a few minutes to start is fine!
Maybe a moment when you have your morning shower, or the first sips of your morning tea.
Taking the stairs mindfully or why not park a bit further away and enjoy your walk mindfully!
 
Have a great week,
M
Healthy Mind, Happy Heart
ps Did you know I have a few hours available for private mindfulness tuition?
Make your appointment now by emailing me on monique@easynowmindfulness.com before I’m fully booked!

Free Weekly Mindfulness Workout

☀️  CREATIVE MINDFULNESS  ☀️  CROCHET FOR CALMNESS   ☀️  START THIS WEEK  ☀️

 

Free Weekly Mindfulness Workout

URGENT: Email me today if you want to be in the last Creative MIndfulness course this year!!! >>>>monique@easynowmindfulness.com
Starts Tuesday in Tawa, 7.30-9pm, mindfulness & creativity, the best combination for better wellbeing without having to sit still & meditate for hours 💜

Workout starts here >>>>>>>>>

I very much loved seeing my family and friends back home in the Netherlands. And eating all my favourite snacks!!! Peasoup, croquettes, liqourice, crispbread and tompouce!

Still I feel I lost some weight, though I never weigh myself 🙂
I blame my mindful eating!!

So this week, try to be mindful of your eating by asking yourself before you take your food out of the cupboard or fridge: How is this nourishing my?

You are your own expert on what food is good for you! And than decide if you will eat it, how much you will eat, or not.

Put it on a nice plate, or in a pretty bowl and eat at the table.

And when you eat, EAT! Enjoy, taste and do not do anything else but focussing all your attentention on eating.
Smelling, hearing and tasting your food all the way!

Have a great week, be healthy!

M
🌷
Healthy Mind, Happy Heart

Free Weekly Mindfulness Workout

 

Good morning from my last day in the Netherlands!!
I’m ready to come home after spending some lovely quality time with my dear mum, family and friends 💜
And of course I’m very much looking forward to start
another CREATIVE MINDFULNESS course this term on the Tuesday evenings!
We are colouring again with the TAWA ALL GOOD COLOURERS ON SUNDAY, and you can LEARN TO CROCHET again on the Wednesday evenings soon too!!
🎃
I have a Halloween giveaway coming up so keep your eyes open here!
🎃
FREE WEEKLY MINDFULNESS WORKOUT
 
Being back in the Netherlands I really noticed how the Dutch love to have opinions about everything! And they love to share that too 🙂
 
However, you do not always have to have an opinion about everything!! This is a natural habit of the brain, to be alert and figure it if there is a threat to us anywhere to be aware of!
 
So this week, try to be mindful about your daily doings, and try not to have an opinion. You are safe and free to just take it all in, notice, see, smell, feel, hear life just as it is.
 
Good luck! Let me know how this is goinf for you!!
I find it such a relief and freedom, to not have to have an opinion about everything, to feel free to just enjoy all the beautiful things around me and to just take it all in as it is.
 
Ngā mihi,
Monique
halloweencat

Free Weekly Mindfulness Workout

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Wow holidays are over just like that, did you get to go away??

 
It’s easy to fall back into your daily routines and live on autopilot again after you had a break.
 
So this week, try to take a few times each day to check in with yourself, are you running on autopilot?
If you are, well done for noticing!
Just use your senses and bring your full attention back to noticing the here and now.
 
This moment is all you have right now, notice the positive things right here, and enjoy!
 
Have a great week,
 
M
 
Healthy Mind, Happy Heart