Free Weekly Mindfulness and upcoming courses.

Upcoming classes:

 Sunday 2 July: Tawa All Good Colourers, at the Community Centre 10-12.

Wednesday 2 August, 4 week learn to crochet at Tawa Community Adult Education

Monday 7 August: 8 week Rewire Your Brain for Happiness.

Tuesday 15 August: 6 week Creative Mindfulness. 

 Email monique@easynowmindfulness.com to register.

 

 

yogarock

Good morning from Dunedin!! Feeling grateful to be here and I couldn’t have done this without one of my best friends, looking after our kids!!
 
Mindfulness is easy, it’s paying attention, in the here and now, with curiosity, acceptance and openheartedness, and without judging.
That means, it’s mostly an attention trainer!
 
This week, try to bring your attention to your body, the sensations in your body, just a couple of times a day.
 
Usually when you’re walking, your mind will wander off. Bringing your focus back to your body can help in stopping this wandering. As often the wandering can be ruminating, worrying, stressing, planning etc. Which only fatigues the brain and makes you feel bad.
 
Another way to be more mindful of the body is to start practicing yoga. I use the downdog app and absolutely love it! Great for beginners too! You can use it any time, any where, even at your work 🙂
 
Have a great week!
Don’t forget to register for the upcoming courses, the 8 week MBSR, 6 week creative mindfulness or the just crochet!!!
M
Healthy Mind, Happy Heart
 
🌷the yoga app: https://www.downdogapp.com

Free Weekly Mindfulness Workout and upcoming classes.

Upcoming classes:

 Sunday 2 July: Tawa All Good Colourers, at the Community Centre 10-12.

Wednesday 2 August, learn to crochet at Tawa Community Adult Education

Monday 7 August: 8 week Rewire Your Brain for Happiness.

Tuesday 15 August: Creative Mindfulness.

 Email monique@easynowmindfulness.com to register.

 

spiral staircase

 

FREE Weekly Mindfulness Workout.
 
I had a fun week, teaching mindfulness at Tawa College to teenagers and at the community centre to a younger age group.
I explained to the teens about how thoughts, feelings and actions relate to each other in every day situations. When I asked them if that was already known information, I was so surprised that this basic understanding of our wellbeing, was missing!
 
So one more time:
Our daily life is a string of situations up on situations. In every situation there will be thoughts popping up in our minds, we feel things in our body, have emotions and we will do something. Or we will avoid doing something.
This determines whether we are on an upwards way, in our spiral of well-being, or on a downward way.
 
By becoming more mindful of ourselves, and how we react in daily situations, we will get more insight in why we feel the way we feel. And that gives us the opportunity to make changes to what we think, what we feel and what we do so we make sure we get on the way up in this spiral.
 
This week take some time, to have a good look at where you are on this spiral. At the bottom, half way up, or are you generally feeling all good, standing at the top of your spiral??
 
Can you think of changes you can make, to keep going upwards? Or to stop from going downwards?
 
Have a great week, remember to register for the 8 week mindfulness that starts next term, (the above is part of this course). This is a great course for teenagers too! And not just for women 🙂
 
Monique
💜Healthy Mind, Happy Heart
ps, quiet for the storm. Tawa College session about mindfulness last Monday.
tawaclass

Upcoming classes and Free Weekly Mindfulness Workout

Upcoming classes:
  Tuesday 6 June: Creative Mindfulness. 
                                              Saturday 17 June: Mindfulness for Kids workshop, 1-4 pm.

      Sunday 2 July: Tawa All Good Colourers.

                                           Monday 7 August: 8 week Rewire Your Brain for Happiness.

                             Email monique@easynowmindfulness.com to register.

 

foodtruck

Yesterday was Yarn bombing day and I had great fun with that!
If you missed the pics on facebook https://www.facebook.com/easynowmindfulness/ you can see them below as well.
Hope you join me next year!!
You can learn to crochet at Tawa Community Education in August to get ready for it!
See the latest newsletter here:
>>>>Free workout starts here:
Last week we talked about, and practiced, mindful eating at the Creative Mindfulness class. One of the things that came up, is that mindful eating is about keeping the joy in eating, and eat with your full attention, making wise choices about what to eat. Deciding on foodoptions the same way you spend your money wisely.
A great way to do that is to have a lunchdate with yourself. And we are so extremely lucky in Wellington to have so many great food trucks, that this is such a fun exercise too!!
So this week, go on that lunch date!!
Pick something your really like, (maybe a smaller portion of something that is a bit more expensive than your usual lunch), find a nice spot to sit outside, and eat with your full attention. Taking in how it looks, how it feels, how it smells, and how it tasts.
Show me your lunches ok??!!
Have a great week,
M
Yarn bombing pictures of Tawa:

Upcoming classes & Free Weekly Mindfulness Workout

Upcoming classes:
Tuesday 6 June: Creative Mindfulness. 

Saturday 17 June: Mindfulness for Kids workshop

Sunday 24 June: All Good Colourers

Monday 7 August: 8 week Rewire Your Brain for Happiness

motivation paint peel
Free Weekly Mindfulness Workout
 
Queen’s Birthday, and drama’s in London. So much happening in the world always. Makes you appreciate your normal day to day life even more.
 
This picture is my go to motivation for life. I found it once in the States and have carried it with my back to England, to the Netherlands and now it’s here in NZ.
It makes me smile, it motivates me to do stuff, and it makes me feel good.
With mindfulness you train your attention when you give it something to focus on. This can be your breathing, or your senses, or a mantra, a word, a sentence.
 
What is your best motivational quote? What has helped you? What words make you feel good? What always pulls you through??
 
Let me know what quotes have helped you, and I will post them out on the page this week!
 
I have a few things coming up, mindfulness for kids, creative mindfulness classes and the 8 week mindfulness based stress reduction starts after the holidays too. Don’t forget to register!!
 
Have a good week,
M
 
🌷Healthy Mind, Happy Heart

Upcoming classes and free Weekly Mindfulness Workout

31 May: Creative Mindfulness. 

17 June: Mindfulness for Kids workshop

24 June: All Good Colourers

7 August: 8 week Rewire Your Brain for Happiness, MBSR training. This succesful mindfulness training is for beginners and for those who have done a short training before. Integrate mindfulness into your daily life and get 10+ downloadable exercises to practice at home. Down to earth class.

smiley-237145__340

Mindfulness Workout of the week.
 
One of the things that always works, and is also part of the mindfulness for kids programme Pause Breathe Smile is that children are asked to smile as part of the mindfulness practices.
 
The body and brain are connected, they trigger each other and listen to another. You can use that, to influence how you feel. If you move your mouth into a smiley pose that will make you feel a little more positive. I bet you are trying it right now 😁
 
So this week, all you have to focus on, is to consciously bring your mouth to smile, a couple of times a day, and see what happens.
You can put a sticky note with a smiley face on your mirror, draw a little smiley on your hand, change your passwords to finish with SMILE, or set a timer a couple of times a day, anything to remind yourself to smile.
 
Have a great week!
M
🤗Healthy Mind, Happy Heart

Free Weekly Mindfulness Workout

Upcoming classes:

16 May: Creative Mindfulness. Down to earth and friendly weekly classes to learn mindfulness and be creative. Crochet, zendoodle, colour, knitting, origami, no artistic talents needed! So you look after your wellbeing in a fun way and stress less!

28 May: All Good Colourers, a monthly koha meet up for adults to colour, doodle and chat.

7 August: 8 week Rewire Your Brain for Happiness, MBSR training. This succesful mindfulness training is for beginners and for those who have done a short training before. Integrate mindfulness into your daily life and get 10+ downloadable exercises to practice at home. Down to earth class.

generations-462134__340
 
It was mother’s day yesterday, and as every Sunday I Skype my mum. We talked about how we both often feel amazed by time. We’re both feeling at least 20 years younger than we are!! So the good thing is that we both feel young at heart 💖
 
It does make me think though, are we not accepting that we are aging? Are we avoiding, looking the other way? I like to think we are not!
We are just chosing to live in the present, not thinking to much about what is ahead of us, and taking in every day with joy, not counting the days.
 
Every now and than we look back in awe and maybe sadness, realising that so many years flew by, just like that! And that’s ok too, it’s ok to have all different feelings about that, however not lingering there too long maybe.
 
It’s by acknowledging and accepting that change, time passing, and growing older is part of life, and inevitable, that helps us to move on again.
 
So this week take a moment to reflect on your life, the years that have been and your plans for the future. How does it make you feel? Can you accept that change, time passing and growing older is part of life? Are there things you want to do, or that you are going to do differently in the future?
 
Have a great week!
M

Free Weekly Mindfulness

17198945_10209889067296788_1764527129_n

 
Half way through the holidays already!
 
☀️Thursday I run a mindfulness workshop for kids. Improve attention and focus, worry less sleep better, have a happy life!
Sign up soon!
☀️☀️Tawa All Good Coloures are meeting up again this Sunday, you are so welcome to join us!
☀️☀️☀️Tuesday evenings Creative Mindfulness starts again after the holidays. A great safe space to maintain or increase your wellbeing!!
 
>>>>>Workout starts here:
 
Every holiday I notice how fast days are going by!!
It’s easy to get absorbed by daily chores, looking after everybody, without doing anything specific, or without doing anything just for you!
 
However you need a break too, even if it is 5 minutes!! Mindfulness is also taking care of yourself. You have to fill your batttery so you can keep going.
 
There are some great apps you can put on your phone to help you doing something daily, to benefit your self. I challenge you to pick just one of them, and try to use them for a week. 
 
Love to hear what you app you pick!!
Have a great week,
M
 
🌷
Healthy Mind, Happy Heart

apps3

 

apps2

 

apps1

💜Free Weekly Mindfulness Workout 💜

hearts-937664__340

 

 
1. The Tuesday evening is going to continue as my Creative Mindfulness class, get in touch if you want to join!
2. Also still doing the once a month colouring in Tawa, the mindfulness courses in schools and
3. Get in touch if you would like me to run a workshop/day/course on mindfulness/creative mindfulness/mental health etc at your workplace!!
 
Workout starts here ⏩ A kind heart is a happy and healthy heart!
 
Did you know it was scientifically proven that your heart gets strengthened by kindness!!
That is because there is a nerve connecting your brain with your heart that gets stronger as you practice kindfulness, which is another word for mindfulnuess 🙂 Amazing right??
 
So this week, try to be more kind to yourself in your selftalk and in what you are going to do or are not going to do.
And try to look out for opportunities to be kind to others as well.
If you are a natural at looking after others, which I know a lot of you are, skip the second part of this weeks’ workout and focus a bit more on looking out for what you can say or do to be more kind to yourself! You deserve it!
 
Let me know what you’ve been up to!
 
 
 
Have a great week,
M

Mental Health Awareness week!!

Welcome to Easy Now Mindfulness!                                           Photo on 31-03-16 at 2.28 PM
I’m running an 8-week Mindfulness Rewire your Brain for Happiness three times a year in the wider Wellington Area.
Also running :
  • Mindfulness for parents.
  • Mindfulness crochet.
  • Mindful Eating.
  • Corporate, private & online training and workshops mindfulness/zendoodle/mental health etc.
  • Facilitator for Pause Breathe Smile mindfulness for schools.
Find the weekly mindfulness workout below and get in touch with me with any questions that you might have, happy to help you.
Monique
monique@easynowmindfulness.com
021 134 7541
🌷
🌴🌿🌲🍃 WEEKLY MINDFULNESS WORKOUT 🌴🌿🌲🍃
Good morning!!! It is Mental Health Awareness Week. Mental health is something we all have and must look after, just like we look ater our physical health
I’m joining the NZ Mental Health Foundation this week on the National Lockout. And not just on Monday, but everyday this week!!
So here is what you do:
“When the clock strikes noon, lock up your classroom, turn off the computer, down tools or shut up shop and head outside to explore the world around you – you’ll quickly discover for yourself how happiness and wellbeing blooms when you connect with the nature that surrounds you every day.
When people spend quality time with me they:
• Have improved concentration, attention and emotional functioning
• Feel fully alive and energised
• Feel happier and less anxious
You don’t need to strap on your hiking boots or drive into the bush – simply discover the blue and green spaces you work and live around every day. ” #mhawnz*
Have a great week, don’t forget to register for Mindfulness Crochet by emailing me on monique@easynowmindfulness.com to secure a place!
Monique
🌷
14330024_10154157688458423_4307500863236134647_n

💚💛 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.
Print
 
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.”
 
Have the best happy healthy week!
🌷
 
#poweryourlife #worldheartday #gethearthealthy #whd #whd2016 #hearthealthyselfie
@World Heart Day