💚💛 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.
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!
#poweryourlife #worldheartday #gethearthealthy #whd #whd2016 #hearthealthyselfie
@World Heart Day

Tawa All Good Colourers


Lovely morning at the Tawa Community Centre this morning!! Colouring, a chat, coffee and great company!

Next opportunity 30 October!!

email monique@easynowmindfulness for details.


Weekly Mindfulness Workout: Quick body check and relax in 7 steps

Good morning all!
Mindfulness makes you more aware of yourself, your thoughts and feelings and also how you’re feeling in your body. We often forget to check in on our body, until we feel pain.
When you are working, or sitting still for longer times, here’s an easy quick fix to check and relax your body. It can help in noticing where tension holds in your body and in letting go of that tension.
Quick body check and relax:
1. As you breathe in, curl your toes downward, noticing the tension in your feet. Breathe out as you relax your feet again. Notice the difference between both actions.
2. As you breathe in, pull your toes upwards, noticing the tension in your feet and legs, and as you breathe out, relax your legs again.
3. As you breathe in, make fists with both hands, tensing up your arms too, it should not hurt. If it hurts, you’re overdoing it. Breathe out as you relax your arms again.
4. As you breathe in, pull your shoulders up to your ears, noticing any tension. As you breathe out, relax your shoulders.
5. Take a deep breath in, really filling up your lungs, notice your abdomen rising, breathe out again.
6. Pull a funny face, as you breathe in, and relax your facial muscles, eyes softening and jaws lowering as you breathe out again.
7. Smile.
Have a lovely day,
🌷Colouring is again this Sunday, 10-12.
🌷Kids Colouring is on Tuesday 27th, 10-12, pm to register!
🌷Mindfulness Crochet for Calmness, starts 18 October.
🌷Mindful Eating starts 15 November.
Set a timer, to make you sure you take a break while working all day!
Picture Designed by Onlyyouqj – Freepik.com

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!




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!

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,
We had a lovely walk along Oriental Parade on Saturday. I’m glad we did, as Sunday it was raining all day!!