Practicing Mindfulness

Practicing Mindfulness

ladies lying down

 

Have you been feeling stressed, tired and unmotivated?  Being in the present moment can help relieve daily stresses. To practice mindfulness, is to focus on the present moment.

 

When we focus on the present we become aware of our thoughts and our breathing. Practicing mindfulness helps you to relax and relieves any daily stresses. Listening to music can help you feel focused and relaxed. In most instances listening to music can be a relaxing technique which can be very effective and calming.

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To practice being in the moment doesn’t necessarily mean you need to be sitting still.

 

To practice being in the moment, the aim is to direct your mind and suspend your everyday thoughts in order to evoke a relaxation response. This can be practiced anywhere. Deep breathing can be practiced while sitting at your desk at work, while on your public transport on the way to work, listening to music while you do the housework and walking, just as examples.

 

Did you know when you eat slowly and savor every mouthful you’re being mindful. When you take the time to savor your food you will get the most out of your meal. You may practice mindful eating you may find you’ll digest your food better. When you practice this you are being mindful.

 

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When you’re focusing on the present, this is exactly what it means – being in the present.  You’re not focused or worrying about what is ahead of you or in the future, you’re focusing on the now. Enjoy being in the present moment.

 

 

Mindfulness can alleviate stress by reducing the weight of daily impacts by learning simple breathing techniques that can be practiced almost anywhere. Learning to focus and relax can help the body recover from stress, can be a motivation, create more happiness and release the tension in your muscles. You tend to worry less about what is ahead of you and focus on tending to the present time.

 

Deep Breathing Technique

 

How it’s done:

Simply get comfortable in any position and put your hands on your chest and stomach.

To maximize oxygen intake, it’s important to learn to breathe from your abdomen (“belly breathing”) rather than your chest. Focus on your breath until you feel your stomach rise and fall more dramatically than your chest with each inhalation and exhalation.

 

Breathe in through your nose, hold the breath for a few seconds and then exhale through your mouth. The time it takes to exhale should be about twice what it is to inhale. (Many suggest a 4:7:8 pattern – 4 to inhale, 7 to hold, and 8 to exhale.) Let go of other thoughts while you breathe.

 

Do 4-8 breathe cycles 1-3 times every day.

 

Source: http://www.marksdailyapple.com/deep-breathing/#ixzz4IA2aPPNw 

This is one breathing technique that can be incorporated into your day without consuming a lot of your time but can be very beneficial for your mind and body.

 

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If you’re a career woman, a working mum, a stay at home mum or your day involves a lot of activity, taking the time to try some breathing techniques can assist you in letting go of stress and focusing on that present moment, which can only help you to develop your inner health.

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Why you shouldn’t skip breakfast…

How often do you skip breakfast?

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Eating breakfast is an important part of a healthy diet. It is important to know that eating breakfast and more so eating a healthy breakfast can cut your risk of gaining weight and is vital for your health.

Whether it depends on time or not wanting to eat first thing in the morning, incorporating breakfast into your day is important for your health.

There are quick options to eating a healthy breakfast in the mornings that doesn’t require a lot of time or preparation. Smoothies are a good alternative and quick if eating a meal is not favored first when you first get up.

There are many products on the market today but if you like muesli, making your own mix is a good option. The beauty of making your own muesli or creating your own smoothie recipe is you’ll know exactly what you’re eating and what your own mix contains.

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Muesli mixes are very easy and extremely healthy for you. You decide exactly what ingredients you prefer to add and if you are in a rush in the mornings, this mix can be taken to work.

The best place to source the ingredients is from a fresh food market, the health food section in the supermarket or any health food shop.

Some ingredients you can mix together in equal quantities, depending on what you like:-

OATS, ALMONDS, SUNFLOWER SEEDS, COCONUT, FLAX SEEDS, GOJI BERRIES, CHIA SEEDS.  DRIED FRUITS (SULTANAS, APRICOTS).

When adding chia seeds to your mix, you’ll find they will thicken as they absorb the liquid. The best way to absorb chia’s nutrients is to soak them. Chia seeds and oats especially, will make you feel full for a longer period of time which will cut your risk of gaining weight. 

soy milkSoy, coconut, rice and almond milk are great alternatives. The muesli mix is very flavorsome if heated in the microwave for approximately 1 minute. You’ll notice the chia seeds will thicken your muesli mix,  so you may want to add more milk depending on your own requirements.

Adding natural yoghurt, honey and berries are also healthy accompaniments.  

Smoothies are very versatile and you can add anything together to create your own wonder mix. Using as many non-processed foods as possible is best.

As a basis for smoothies, using coconut milk or coconut water is a healthy option. Some people prefer to use just water.

For breakfast, fruits, nuts and greens are a great way to start your day.

If you’re wondering what greens can be added to your smoothie, leafy greens such as baby spinach, kale and broccoli are widely used in smoothies.

Listed below are two recipes that would be a great start to your day:-

smoothie

1 cup strawberries chopped

1 apple chopped

1/2 cup chopped pineapple

1 tablespoon of honey

1 cup coconut water/water

                                                

green

2  cups baby spinach

3 kiwi fruit

1 tablespoon honey

1 tablespoon chia seeds

2 cups coconut water/water

 

 

You’ll begin to feel the benefits of eating a balanced diet, when you incorporate breakfast into your day. There are many simple and non-time consuming meals that you would be able to easily incorporate, to make eating breakfast an enjoyable part of your daily, healthy living.

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What inspires You?

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What inspires you? Have you recognized your true potential and what drives you to feel excited? What motivates you to seize the day, to bounce out of bed and to work towards achieving your desires?

Creating your own personal journey and bringing to the surface your dreams and aspirations will be the building blocks to developing and making your dreams a true reality.woman thinking

Before you can make those thoughts and dreams a reality knowing your passion and having the drive to make your passion a reality, requires goals and a plan of action.

What action needs to take place for this to aspire? To develop your true inner self, struggling to find what has meaning for you can be quite a journey in itself. There are many ways to work on one’s self and in particular the major key elements in discovering your true potential is to engage in study and/or active reading.

reading 2Not only do you gain knowledge to benefit your career or for general interest, but engaging actively in study or general reading will improve:

  • Increased Proficiency in Comprehension
  • Cognitive Stimulation
  • Boost in your Vocabulary
  • Memory recall and retention
  • Developed critical thinking
  • Great for mindfulness – aids in alleviating stress and supports concentration
  • Enriches and improves your literacy skills

The skills required to develop yourself such as reading, engaging in a course or a program that interests you, will be so valuable in developing your career, your emotional intelligence, perpetuate further knowledge and your personal strengths.

 

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“The books that help you most are those which make you think the most. The hardest way of learning is that of easy reading; but a great book that comes from a great thinker is a ship of thought, deep freighted with truth and beauty.     Pablo Neruda

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Wanted – how to embrace your “makeup”

When we discuss topics on inner beauty, what are the qualities that draw you to certain people? What are those qualities that you look for in a person?beach

It isn’t always easy to define what it is that draws us to certain people. Outgoing traits are often what draw us to people because it is a confidence to be able to show and express oneself, not only in a verbal way but also by body language.

Being self-aware is about understanding who you are and being aware of others around you. Through life experiences and quite often confronting times in trying to find your own identity,  it can be an amazing time to truly understand and discover yourself and your own individuality. Through a lot of soul searching,  in learning how to embrace your beauty, your individuality, your caring nature, your compassion, your intuition and your own creativity, it is important to be yourself.

Developing, understanding and challenging your thinking can help you to accept and believe in your own abilities, talents and view yourself in a more positive way.

Developing your strengths, knowing your loves and interests, beliefs and ideals is important in disocvering who you really are. Defining your goals is a good way to building on your confidence and strengths.Lady

Outer beauty alone, doesn’t define who you are. Although appearances certainly play a huge part in developing yourself as a whole, and count with first impressions – your unique gifts and motivating yourself to follow your life’s path will help you to grow an find your true potential. It is here that you can think what is it that actually draws you to someone? Do you take the time to look beyond the surface and understand that person’s true inner beauty?  We are all different and this should be embraced. We need different people to inspire and challenge. We also need understanding and respect, that we’re not all the same. With that in mind, when your true inner beauty shines it can leave the world captivated if you allow it to.

 

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Finding your true calling

Are you finding fulfilment in your everyday life? Have you accomplished or found happiness in your career? Do you feel something is missing in your life but you’re not sure how to satisfy or relinquish that void? When you’re at a point in your life and have realized you’re not getting any enjoyment or satisfaction from your career or job anymore, it might be time to redefine what fits your personality.

There comes a point in time, in many peoples lives, (like a light bulb moment) – when light bulbthey suddenly realize they want a change or they feel they need to do something that has meaning and to find their passion but they’re not quite sure what that is.

Self satisfaction and pleasure from what you engage in daily, whether it is your job or your career, will help you to create success in your life. Whether it is a job interview you must prepare for, or a major career change in your life that you’ve been pondering on for some time, exploring and reflecting on your values will help you to analyze what is really important to determine the direction you want to take.

Characterising your true identity, will determine the path you will take. More importantly, when you focus on developing an understanding of yourself, you’ll develop more self awareness and grow into your true self. It can take a bit of work to acknowledge and work through certain parts of your personality. It takes some questioning and soul searching to be completely honest in every facet of your being.Reflection

Without this knowledge, finding complete satisfaction and gratification in your career or field of employment,  may hinder your true potential. If you are about to enter the workforce for the first time or you’re deciding on a career but have yet to find out what you really want to do, it may be helpful to get a note pad or a note book and pen and be ready to begin asking yourself some questions, or do a search to find some questions that will help you to work on your values and beliefs.

It is important to be in the present moment when you start out. Our emotions are a major factor to take into consideration when we’re in the decision making process. If you have a high sense of emotional awareness, you’re more likely to have more discipline over the emotions you feel and you will have a good understanding of the inner processes associated with these feelings.

It is very helpful for introspection to ask as many questions about yourself as possible. Some questions might be difficult to answer but the process will get you thinking and will help you to define your values and beliefs, which will in effect help you to find your passion.

These series of questions as an example, should help promote indepth self reflection to help you get closer to finding your inner self:

  • How would you describe yourself?
  • What types of things do you value?
  • What are your strengths?
  • If someone close to you were describe your characteristics, what do you think        they would say about you?
  • What makes you happy?
  • What is your strongest point?
  • What have been the most important influences in your life?
  • How have they impacted your life up to this point?
  • If a miracle happened overnight and your life was exactly how you wanted it        when you woke up, how different would your life be?open arms
  • What inspires you?
  • What are your beliefs?
  • How are you at standing up for yourself?
  • What could another person learn from you?

This is a beginning to delving into finding your true identity. Confidence and the ability to work on your personal characteristics can certainly help you to know what your abilities are and to work on finding your inner beauty.

 

 

 

 

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Self-Awareness

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Self-Awarerness

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