Free Weekly Mindfulness Workout

Term 2 has finished and school holidays have started.
Register now for the beginner’s and the intermediate crochet for calmness courses starting soon!
For Wellington register here: (only 4 places left)
For Tawa register here:,Beginner-Crochet-Wellington,2433
And Intermediate:,Intermediate-Crochet-Wellington,2879
>>>>>Workout starts here<<<<<<
When you practice mindfulness, you try to give your full attention to what is right here in the present moment. This sounds a lot easier than it it! We are often doing a lot of things at the same time, talking to our kids while checking our phone and cooking for example.
So this week, try to notice when you are doing a lot of things at the same time, and make a choice to focus on just the one thing, the one person and give it your fullest attention.
Have a great week,
Healthy Mind Happy Heart

Free Weekly Mindfulness Workout

It’s nearly the end of term 2!!
My Crochet on Wednesday is finished but I will be running a Mindfulness workshop for Porirua Active Families on the Wednesday instead and I’m looking forward to it!
This week’s challenge is to get some formal mindfulness practice in your daily schedule. Use your phone to set a timer for every day of the week and practice your mindful breathing for 3 minutes.
Just bring all your attention to your breathing, following your breathing as you breathe in, and as you breathe out. Is there a spot where you can feel your breathing the most?
Can you feel the cold air going in, and warm air going out?
You don’t have to change your breathing, you are breathing just fine.
If you get distracted, (and you will!!), know that this is normal. It’s great that you notice it, and just bring your attention kindly back to your breathing.
Focussing all your attention on your breathing can help calming the body and mind, and giving your brain a break from all that thinking!!
And it’s only three minutes, and you always have three minutes!!
Have a good week!
Healthy Mind, Happy Heart

Free Weekly Mindfulness Workout


Yesterday we had our monthly colouring, that is always something I look forward to. Join us at the last Sunday of the month in July!
It’s easy to have a week go by, being busy, and to forget paying attention to how we feel.
So this week, try to take a few moments to stop and breathe and bring your attention to what you are feeling. You don’t have to change how you feel, just notice it, do you feel it anywhere in your body as well?
If you find it hard to give words to your feeling, it can help to check if there is a bit of anger, of sadness, of happiness or fear, or any combination of these.
Notice what happens when you give attention to what you feel, does the feeling change?
Often we want to get rid of negative emotions a.s.a.p., or ignore them, or find solutions for them.
Acknowledging how we feel, or how someone else is feeling, is often the only thing we need to do, to be able to move onwards.
Will you give it a go?
Healthy Mind, Happy Heart

Free Weekly Mindfulness Workout

Free Weekly Mindfulness Workout.

Very proud of my students who finished the Learn to crochet for calmness courses last week!!! They made great progress!!
This week I will see some of them again at the Intermediate course, I’m excited!!

>>>>Here’s your workout for this week:
Your body and mind are connected. A great way to calm your mind is to calm your body first.
You can do this easily by bringing your attention to your breathing. Following the flow of your breathing as you breathe in and breathe out. This will naturally slow down your breathing.
Try it every day this week and see how you feel!
Have a great week!!
Healthy Mind Happy Heart.

FREE Weekly Mindfulness Workout

Intermediate Crochet for Calmness starts Wednesday 14 March. Details here:
Kia Ora,
Pfffff what a week, my husband fell with his bike and is still recovering, one of my friends came to stay and it was my birthday!
I had a great time teaching Crochet for Calmness on Wednesday and Thursday and can’t believe this week is already the last week of my classes!!!
Luckily I have an Intermediate Crochet starting next week 🙂
This week the workout is not going to cost you any extra time!
So no excuses not to join in!!
Usually when we walk, our mind is busy, and we forget to notice our body and our surroundings. Missing out on a lot of good stuff! By bringing your attention to your body, you will increase your body awareness. And your brain gets a good break from thinking and analysing!
So this week try to be mindful when you move around, which you do anyway! Whether it is inside, going up and down the stairs, or going to your work, or supermarket. Or when you walk from your office to your next meeting.
Everytime you walk from one place to another, you are going to be mindful.
Just bring your attention to your body first.
Notice your breathing, notice the sensations in your body, your feet on the floor, your legs moving you foward, your arms swinging etc.
Than bring your attention to all that is around you, what can you see, smell, hear?
That’s it, you can do this!
Have a great week,

Free Weekly Mindfulness Workout

Free Weekly Mindfulness Workout
This week going back to basics!
Mindfulness is trying to bring your attention to the here and now, this moment. If you do that, you cannot be worrying about what happened yesterday, or what is going to happen next week, at the same time.
Also, yourwill start to enjoy your daily life more, because you notice more!
So this week, make an effort to bring your attention to the here and now when ever you can.
You will get distracted again, and that is fine.
The main thing is learning to notice that you got distracted, so you can bring your focus back to the here and now, IN A KIND WAY!
Have a good week,
Healthy Mind, Happy Heart

Free Weekly Mindfulness Workout

Crochet for Mindfulness has started!!

Private Mindfulness book here: Few time slots left.

Tawa All Good Colourers are meeting this Sunday, 10-12 at the Tawa Community Centre

This week workout is about worrying and overthinking.
First: Thinking, having lots of thoughts popping up, is totally normal, it is what the brain is made to do.
Second: Your brain pops up all these thoughts all the time, and thoughts are not facts.
Third: That means you do not have to take all your thoughts so seriously!
Try to become more aware of your thoughts, being more of an observer. You can practice this by taking some time to sit and focus on your breathing for a minute, and continue with bringing your attention to your toughts. Just noticing your thoughts, popping up, and disappearing again. Because they will pass, like clouds in the sky. You don’t have to analyse them, just notice them. This can improve your selfawareness and selfcontrol.
If you find it hard to stop worrying, try to think of something you can do to distract yourself with. Every time you notice you are worrying, say stop and distract yourself. Eventually this will be easier to do and your worrying will become less severe.
Have a great week,
Healthy Mind, Happy Heart

Free Weekly Mindfulness Workout and upcoming classes.

Mindfulness coaching: email monique on

Crochet for calmness starts 14 February in Tawa, sign up here:,Beginner-Crochet-Wellington,2433

Crochet for calmness starts 15 February in Wellington, sign up here:

Crochet for calmness Intermediate starts 14 March in Tawa, sign up here:,Intermediate-Crochet-Wellington,2879

roadWell hello again!

Finally back for the first Weekly Mindfulness Workout of 2018!

I hope you are all well, and that you had a nice break over the holidays.
We went exploring on a roadtrip through Northland, wow it is beautiful up there!
We tried some airbnb’s, did some camping in the rain and finished with the Bay of Islands and a stop over in Taupo on the way home.

To start the year of, this week’s workout is about noticing. Because that is what mindfulness is, bringing your attention to this moment, and notice what is here.
Trying not to judge too much, staying with the facts, just observing.

I try to do that especially when my kids are hanging out together, they are now nearly 14, nearly 18 and 19, so they don’t hang out that often, and they won’t live at home forever either
It is easy to just get on with my own things, without giving it much attention, however noticing them togethe,r makes me feel very happy.
So try this for a week, being mindful of where your attention is, and bringing it to the here and now and notice, take it all in!

Have a good week,


Healthy Mind, Happy Heart