Month: March 2017
Weekly Mindfulness Workout
Source: Weekly Mindfulness Workout
Weekly Mindfulness Workout
Great fun at the Mindfulness Crochet Workshop this weekend!
You are welcome to tag along to the Tuesday evenings Creative Mindfulness Sessions to learn some mindfulness, be creative, relax and increase your general wellbeing!
Email me on monique@easynowmindfulness.com for more info about this.
This week I’m giving away even more from my Rewire your Brain for Happiness course!!!
Find it useful? Why not share it with your friends!
Have a great week,
Monique
🌷
Healthy Mind, Happy Heart
The A B C of mistakes most people make when they feel bad. Recognise any?
A. Attributing success to others and other factors, instead of to yourself. However you are very good at unnecessary attributing any failure to yourself.
B. Black and White thinking. There are so many shades of grey in between!
C. Catastrophising, make things, events, people in your life, a lot worse than they really are.
D. Doom thinking, the worst scenario is always going to happen for you.
E. Eternalising: I’m never going to learn this.
F. Fortune telling and crystal ball gazing: I will not like it there.
G. Goal hunting. Always finding new goals to works toward and forgetting to enjoy and be proud of what you have accomplished.
H. Hoping for change. You cannot change the other person, or the past. You have to find the solutions to feeling good in yourself.
I. I should…. I should not…A big list of rules you have made up, and whenever you break the rules, you feel bad. These thoughts will get you stressed straight away.
J. Judging! Feeling bad because we’re being judgemental, I failed the exam, I’m just not good enough.
K. Keeping it real! We tend to take our thoughts very seriously and often forget to cheque. Is it really true what you are thinking? Is this a fact? Proven by science? Have you got the right information to make decisions or to think this way? Do these thoughts make you feel bad? Than your thoughts are probably not realistic!
L. Laughing is healthy! Do not forget to smile! Humour helps getting through life a lot more than anger does!
M. Mind-reading, thinking that you know what the other person is thinking.
N. Nothing & never. Generalising,: This is hard, nothing is every easy in my life.
O. Over-estimating the chance that something will happen.
P. Placing value, you tend to put more value on negative things/feelings/experiences. You put less value on to positive things/feelings/experiences.
Q. Questioning. Do not forget to ask your self if your thoughts help to reach your goal? If the answer is no, the thought is not a helpful one.
R. Rebels, always opposing others, or blaming other people. Can your way of thinking bring you into conflict with others?
S. Self-talk.You tend to be very hard and negative on yourself, in ways you would never talk to your children or friends or partner. We all have self talk, and it is good to sit back and have a good look at it, and make sure you are kind to yourself.
T. Tut tut tut……Shame! The only thing that reverses shameful feelings, is to own your story.! That way there is no space for shame.
U. Utterly perfection, not accepting anything less form yourself and others.
V. Viewing yourself as less worthy than others. You are not!
W. What ifs: Always thinking “what if…” and making yourself feel miserable.
X. eXaggerating events, things, feelings and making it worse for yourself.
Y. You always blame yourself for thinks that go wrong.
Z. zzzzzzz Not getting enough sleep makes you cranky and prone to negative thinking and bad feelings.
COPYRIGHT Monique Lubberink EASY NOW MINDFULNESS
Free Weekly Mindfulness Workout
2. Avoid any coffee/tea after the afternoon.
3. Make sure you get some exercise during the day. You can easily get some more steps in by parking further away, getting off the bus at an earlier stop for exeample.
4. Know that everybody skips a night sometimes, it’s totally normal and nothing bad happens if you do.
5. It’s also very normal to wake up a couple of times during the night, reassure yourself that you will just fall asleep again.
6. The main things that keeps us awake: thoughts! Make your to-do list well before bed time, plan a time to sit or write about whatever needs your attention, so there is no need to ruminate about it in bed.
7. No problem ever is as bad in the morning after a good night, as we think it is, in the middle of the night. Your night time is for sleeping, daytime is for analysing and planning.
8. Remove distractions from bed/bedroom and keep your bed for sleeping, not for watching telly, phoning friends or crafting 🙂
9. Make yourself as comfortable as possible in your bed.
10. Bring your attention to your breathing and just follow your breathing as you breath in and out.
Notice your abdomen rise and fall.
If you notice you get distracted by thoughts, sounds or what ever, just acknowledge it by silently saying “wandering” and bring your attention back to your breathing. It is absolutely normal that you will do this a lot of times!
11. Add some extra relaxation and focus by bringing your attention to your body, just scanning your body slowly from feet to legs, upper body, arms, hands and head. Notice any tension anywhere, relax, and go back to just following your breathing. If you find this hard to do by yourself, download a meditation app on our phone and use it. Insight Timer is my favourite app!
12. You will fall asleep.
What works for me, might not work for you, we are all different. That’s why I always encourage you to discover what is best for you as you know yourself best!
For me, what gets me to sleep, is focussing on breathing & sounds. Works everytime.