selfcompassion

Free Weekly Mindfulness and upcoming courses.

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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.

 

 

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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

Upcoming classes & Free Weekly Mindfulness Workout

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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

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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

Free Weekly Mindfulness Workout

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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.

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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

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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

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💜Free Weekly Mindfulness Workout 💜

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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

💚💛 Free Mindfulness workout 💛💚

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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
 

Tawa All Good Colourers

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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.

 

Welcome Spring!

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🌷 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.

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🌷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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Friends really are family!

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☀️🌷🌷☀️ 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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