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!

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??

IMG_6327

Advertisements

Grateful in April

Free Weekly Mindfulness Train-Your-Brain Workout!
 
This week another group of awesome people are finishing my 8-week mindfulness for happiness course, and I’m very proud of their hard work and achievements! Let me know if you want to be in the next class!
 
Our brains are not wired to be on the lookout for all the good and positive things that are right here. Instead our brains are always looking for what is negative and what can go wrong, just protection for survival really. So we have to make an effort to rewire the brain by consciously training it to focus on the good stuff that is going on, so we can feel good!
 
So everyday this week, you are going to make an effort to remind yourself of three things, that are right here, that you are grateful for. No matter how small, it’s worth giving it some attention.
 
I’m joining the Grateful In April challenge. I hope you will too, you can signup on their webpage gratefulinapril.com or  like the facebook page.
 
Have the best week!
Monique
IMG_5511
Awesome Wellington Street art! Train your brain!

Last Weekly Mindfulness Workout for 2015!

Hope you had a lovely long weekend. I had a quiet weekend with my family and enjoyed the nice weather. Here’s the new weekly mindfulness workout for you.
 
One thing you can do to slow down and be mindful is to stop multitasking. This will help you to really focus on what you are doing and doing it with more awareness can improve the quality too. This can be as easy as having your breakfast without being on your phone, and just focussing on your drinking and eating. It can be walking and taking in the view without planning your day in your head. It can be stroking your pet without ruminating or it can be listening to your partner or child, without keeping your eyes on the television or newspaper. So this week try to remind yourself to do one thing at the time, and doing it with all hour attention.
Now this might sound easy, but it might take some practice. And if you only remember it once a day, that is still more than not doing it at all!
 
Have a good week!

Something different

Hello everybody! It’s Monday all over again! This week I have something different for you for the Weekly Mindfulness Workout .
Mindfulness is also know as kindfulness. Learning to be kind to yourself and tame your critical selftalk. And to be kind towards others, all others. Being kind to others will give you a good feeling about yourself too. That’s probably why you sometimes can even feel a bit uncomfortable when people thank you for your kindness. As if there is no need to be thanked for being kind, as the other has already allowed you to feel good, by being kind to them! 😉
I was happy to help out at one of my favourite organisations on Saturday, and helped packing boxes for the babies. Little Sprouts always puts in a gift for the mums as well, which I love. I’ve taken it up on me to start gathering more gifts for the mums that receive these packs and that is why I ask you, if you have any suitable gifts for a new mum, to get in touch, and I happily collect it from you. This could be some body lotion, a cool scarf, anything you would have liked to get as a gift for yourself. Here’s the link to the Little Sprouts on Facebook: https://www.facebook.com/LittleSproutsNZ/photos/a.162570553931801.1073741825.162569747265215/224065787782277/?type=3&source=11
On the pictures you can see what a babybox looks like.
Thanks and have a good week!
Monique
IMG_4120IMG_4121
Everything mum will need for the baby in the first year, nappies, smoke alarm, thermometer, toys, merino sleeping bag, clothes etc etc.
IMG_4119
And a bodylotion for mum, with a tag & crochet heart. I made lots of these for the Easter Fundraiser Market.

Mindfulness weekly workout

Hi there,

We had another exciting week with the All Blacks parade in Wellington and the Guy Fawkes fireworks, great fun!

After the last rugby match last Sunday, I overheard someone saying that with the winning of the All Blacks, there would be a lot less domestic violence that day in NZ. And I found that upsetting. So this week the workout is about something a lot op people are not aware of. Over the years I have often heard people say it is good to give your emotions free reign, and express anger, but I have never agreed with that and this is why. Psychologist Brad Bushman explains it very clearly: “Maybe you have heard of the joke, “How do you get to Carnegie Hall?” The answer is: “Practice! Practice! Practice!” My question to you is: “How do you become an angry, aggressive person?” The answer is the same: “Practice! Practice! Practice!” Venting is just practicing how to behave more aggressively.”

So this week’s practice is about growing awareness of your feelings of anger, frustration, annoyance etc. Do you easily fire up? First step is observering yourself and when you see you are getting wound up, or have acted angrily, bring your focus to your breathing and just follow your breathing for a couple of minutes until you feel your body has calmed down. This is not about beating yourself up for being angry but about praising yourself for being aware and taking the first step to changing! It takes practice to become a calm and more balanced person, but it’s not impossible.

As always, would love to know how you are doing, have a good week,

Monique

New week, new mindfulness workout, with a Dutch twist :-)

The first week of the new term has gone by quickly! I have been driving around hanging more flyers for the 8-week training that starts this week in Tawa and Northland and I hosted another Mindfulness Doodle & Colouring workshop, in Wadestown this time.

This week mindfulnes workout is about being kind and complimenting your self. This is a great practice to learn to grow your self compassion. This can improve your general feeling of self worth and confidence.

Everday I want you take a moment to really consider what you did well today, or thought well today, or felt well today and I want you to compliment your self with that achievement. Now this might feel a bit strange and “not like you” but every new habit always feels a bit unnatural and it will get easier for you as you practice.

To make this even more attractive to practice, I dare you to post your compliment to yourself in the comments and at the end of the week I will select one of you randomly and in a very Dutch way, will drop off some flowers for you! If you are in the Wellington Area that is 😉

Mindful Workout for this week, take a mini break.

Last Monday before this school term ends. And time for another Mindful Workout.

If you are busy and work a lot, you might be looking forward to the holiday, only to crash as soon as it is there. Sounds familiar?

To prevend this, it might help to focus this week on taking more mini breaks. It’s important to acknowledge that your body and mind need breaks to reset, so you can keep going on doing what you think needs doing. That also means allowing yourself that you are free to take these breaks.

Now don’t get stressed, you don’t have to take long breaks, learn to take mini breaks instead. Take a minute just a couple of times a day and just unplug from all that is going on around you, that includes your phone, laptop and iPod. Just take a couple of deep breaths, stare outside the window, have a stretch. That’s all, set your timer for your first break in the morning, and at your first break, reset your timer for your next break, so you cannot forget!

Would love to hear how it’s going. Have a good week!

Mindfulness Workout

Here’s your all free Mindfulness Workout for this week.
We practice this in my 8-week training, and classes for this all round mindfulness training start again next schoolterm.
Mindful eating is a good way to set yourself in the here and now, to give your brain a break and to enjoy your meals more. You can become more aware of feeling full and it can also make you eat more slow and even less so you don’t overeat.
To make this easy for you, try to eat and drink only the very first three bites of every meal, and the first three sips of every drink, mindfully. That means using all your senses, and eating or drinking as it’s the first time you’ve ever tried this!
Let me know how this works for you!

Petone Classes and more

This week I confirmed the mindfulness for busy parents classes at the Petone Comunity House as well as the Mindful doodle & colouring workshop. Very excited about new locations and working together with the local community centres!

Next schoolterm the 8-week training has been confirmed to start at the Norhtland Memorial centre for a second time. Lower Hutt and Linden still have to be confirmed but I’m optimistic about sorting this out the coming week.

I had a day a the Tawa Community Market and had some interest in flyers for all my classes which is great too.

Working at the moment on Mindfulness for seniors and extending even more in the corporate market, building my Easy Now Empire as my children call it 🙂

Monday again!

August is flying by just like that! And Monday again, so time for another Easy Now Mindfulness Weekly workout!
This week is about acceptance which is a cornerstone of miindfulness. A lot of things happen during the day on which we have no influence at all. And most of us are inclined to change it, to solve it, to hate it and to fight it.
How about this week you’re going to be on the look out for the things that happen that you cannot change. They have happened already and that is just the way it is.
Now instead of giving it lots of thoughts, all you do is tell yourself that is happened, and you might not like it, but can you accept it and live with it? Yes you can! If you have trouble winding down, it might help to give yourself some time to focus on your breathing until your body and mind have calmed down.
Let me know how your week goes!!