Finishing up this term …..

☀️☀️FREE MINDFULNESS WEEKLY WORKOUT☀️☀️
 
This term is going by so quickly!
I finished my training and now I am a facilitator for Pause Breathe Smile mindfulness in schools!! I’m also nearly done with my small business management training, I’m going to miss my classmates!
After saying goodbye to all the awesome  mums that finished the Mindfulness for Parents this term, I’m very proud of my 8-Week class in Lower Hutt, that are finishing Tuesday!💐
If you also want to rewire your brain for happiness, let me know!! Pm or email monique@easynowmindfulness.com.
Next term I’m running the class again, last one this year already, you don’t want to miss it!
 
I’m also running the kids Zendoodle & Colouring workshop again, Wednesday 13 July 10-12, in Tawa, limited places.
 
→ WORKOUT FOR THIS WEEK←
Mindfulness is a concentration training. If you get control over where your mind is going, you can control your feelings too! Start your training with little steps. Take a minute first, once a day, and all you do is focus your attention on your breathing and notice when the thoughts arise in your mind. You can say silently to yourself “thinking” and redirect your attention to your breathing. Waiting for more thoughts that will pop up. Maybe seeing your thoughts as clouds, just sailing by.
 
Have a great week,
 
🌷
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Feel good about you, rewire your brain!

✨✨✨󾀽 FREE MINDFULNESS WORKOUT 󾀽✨✨✨

Did you know your brain is wired to focus on negative things and to quickly forget about positive things? Because that’s what helping for survival!
However that makes us easily forget all the good things we do.
If you want to feel more postive about yourself, you need to train your brain to focus on the things that are good about you. This might feel a bit uneasy at first, but you will get good at it, really quickly!

So this week, every day, take a moment to pause and think about what was good about you so far today. And when you think about it, also bring back all the sensations about it. The sounds, the smells, what did you see, how did it feel. That is important to really make the change.

Have a great week!
<3

ps I hope the people that planned to plant persil all around the Wellington Station, feel really good about themselves. Because I love it! Did you know??

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Unhelpful thinking, weekly mindfulness workout.

How time flies when you’re busy! Here’s another
<<<><><>>>Free Weekly Mindfulness Workout <<<><><>>>
 
This week builds upon last week’s workout. If you’re not feeling the way you want to feel, first you can calm yourself down by focussing on your breathing.
The next step you can take, is to notice your thinking. Often what we feel, is caused by what we think. When you learn to be more mindful of your thoughts, you will discover the thoughts and regular patterns of thinking that cause unwanted emotions. For example thoughts that start with “I should” of “I should not” give you stress. Or you might have other unhelpful thoughts.
 
So this week, try to get some insight in your unhelpful thoughts and thought patterns.
 
It is important to realise that when things happen, emotions will happen too. It’s normal to feel upset when sad things happen! That’s when you need comforting.
 
Have a great week!
 
Like the picture? Lovely gift from a friend! Who are you going to spoil this week?
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Weekly Mindfulness Workout

Sunday was a great day to chill at home, the library, or at a museum! How did you spend it?? I got through loads of laundry and finished some crochet projects I have been working on for Little Sprouts for some time.
 
The image below is of a creative installation in the Christchurch Art Gallery. It hangs in front of the wall, and the shadows are part of the artwork, it’s awesome. It’s different from every angle. And you know, you are just like that! A beautiful piece of art, you can discover something new, everytime you look!
 
Mindfulness can help you by increasing your self-awareness in a healthy way. Learn to observe your self, your thoughts and your feelings. Learn to embrace yourself with kindness and acceptance when things are rough.
This takes practice, but you can learn it! Just take one step at the time. To be able to cope with difficult emotions, you can try to focus on your breathing first. As this will calm your nervous system and that will help you to regain your zen. You get a clear mind and a better view to investigate what it is, that is upsetting you. Is it something that has just happened? Is it having some negative thoughts? Just take your time to focus on your breathing, and to investigate and coach yourself in a kind way through this.
 
Have a great week!
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Happy Queen’s Birthday,

hope you are having a nice relaxed weekend. Did you go to Armagaddon? Or the NZ Art Show? Or maybe both?
Here’s another Mindfulness Monday Workout for you!
If you want to live a long, happy and healthy life, one of the things you have to be mindful of, is your stresslevels. You probably know that too much stress is bad for the body and mind, but did you know that not enough stress is also not recommended? You have to find yourself in the right stress frame, we actually need stress to perform best, but not too much! The ideal amount of stress is called eustress. We also need time to recuperate from stress.
So this week, see if you can discover a bit more about your stresslevels during the day. Are you mostly bored, and finding things too easy? Or are you constantly high wired, with not enough time to get back to healthy stresslevels? Or are you doing just fine, having a nice flow of stress for the best performances?
And if you think you have a busy life, see how you compare to our Queen, really interesting. Just enter your age and see what she was up to at when she was your age! Cool right??!! Here’s the link for it: http://www.keepingupwiththequeen.com
Have a great week,
Monique
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According to the keeping-up-with-the-queen website, this is the queen when she was my age. However, thanks to a very attentive reader of my blog, this is not the queen, but her daughter Anne!

Selfcompassion in words and actions

I had to be in Christchurch on Friday. Doing the workshop to become a primary school mindfulness facilitator.
I decided to fly out on the Thursday morning and make it a long weekend away, just for me.
Why?
Because it is ok to look after yourself and do something fun just for you! Selfcompassion in mindfulness is not only being kind in your self talk, but also being kind towards yourself in your actions.
 
This week how about doing something kind towards yourself? You have every right to do that. It helps path your way to a happy life, where you feel good in yourself and towards others. Go on, give it a go! If it feels a bit unusual, that’s ok, all new things can feel a bit odd in the beginning. Don’t let that stop you!
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Have a happy week! Pause, Breathe and Smile :-)

<><>Weekly Mindfulness Workout<><>
Another week has gone by just like that!
I’m looking forward to start my 8-week group again in The Hutt on Tuesday! Also happy to be going to Christchurch and train for the Pause Breathe Smile programme. And that has inspired me for this week’s workout:
Take a couple of moments every day to Pause, to take a nice long Breath and to Smile! Set a timer on your phone to remind you, or couple it to your meals and drinks on the day. Just a little break, to relax your system and to reset yourself for happiness. It works!
Have a good week!
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Take in the good

*** Weekly Mindfulness Workout***
 
Hope you had a great weekend and are ready for another week! Your brain is made to remember all the bad stuff and this doesn’t help if you want to feel happy. The good news is, that you can train your brain to focus on the good stuff, and gradually you will do this more automatically and you will start to feel more postive, happy and relaxed and worry less!
So this week, keep asking yourself all through your days “so what else is good here?” Doesn’t have to be big things, anything will do.
 
Have a good one!
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Weekly Mindfulness Workout

Are you doing things on automatic pilot at lot? Are you often busy in your head, thinking about the days and weeks ahead? Or going over and over again, about what has happened already?

If the anwer is yes, than unfortunately you miss out on a lot of things that are happening during the day. Things that are fun, beautiful, touching, nice, relaxing, lovely, awesome, delicious, and great! You are also more vulnerable for depression.

Luckily, with mindfulness, you can change this, by learning to live more in the here and now, and by living less on autopilot, so you have a happier life. Just by showing up for your life, right here, as it unfolds, by training your attention!

So this week, make a start by noticing when you are distracted. Noticing when you are running on autopilot, or just not taking in, what is right here.

8-week mindfulness stress reduction is back in the Hutt this term, pm me on Facebook, or look at the Facebook event for info or signing up.

Have a good week!

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# your problems, Weekly Mindfulness Workout

Good morning here is your Weekly Mindfulness Workout:
 
You might be inclined to solve problems by thinking about them over and over again. Sometimes this works.
And sometimes it doesn’t. There just isn’t always a perfect answer straight away, or there might never be a right answer. You just exhaust your brain, give yourself a headache, make yourself feel unhappy, anxious or upset. Often it is much better to acknowledge and accept that yes there is problem, for example something at work. Whenever thoughts about it, pop up in your mind, tell yourself ” there its is again, #work, I know” and relax yourself by focussing on your breathing for a bit and than do something else. Try it, it works!
 
Have the best week,
be happy!
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You can practice Mindfulness everywhere! There is alway your breathing and there is always something worth watching or hearing or feeling!