Posts

Mindful May Challenge #5

We all know that emotional rollercoaster but we don’t have to wait till we’re about to drop to acknowledge them. Connecting and observing our emotions is a way to de-clutter from what’s yours, what’s not and what doesn’t support you anymore.
Pen and paper
1. Get into your breath cycle (this instantly CENTRES you)
a. 2 MINUTES
2. Bring your focus to your heart area and just breathe gently 1 MINUTE
3. Let your mind bring its attention to your heart area and observe the flutters of feelings and emotions emerging
a. Having the mind in observation is similar to observing a movie on the big screen
b. Letting feelings and emotions move and flow without jumping into them 2 MINUTES
4. If you feel yourself stepping into being emotional:
a. Imagine taking 3-5 steps backwards
b. Let the mind notice the emotions instead of you feeling immersed 2 MINUTES
5. Be interested in what you see with curiosity
6. Write down what you observed with your emotions
a. How do you feel now?

Mindful May Challenge #4

Mindful May Challenge #4

Opening up our awareness to our body’s messages is simply observing the sensations within it. The body is ALWAYS talking to us but are we listening?

Pen and paper

1. Find that comfortable place where we begin to bring our attention on our breath

2. Start your breathing
a. Breathing in for FIVE
b. Gently holding for FIVE
c. Slowly releasing for FIVE
d. Do a minimum of four x breath cycles
1 -2 MINUTES

3. Finding your own rhythmic breath
a. Observe all the sensations in your body
b. Move your hand to where you feel this sensation and breathe into the palm of your hand
c. Ask your mind to describe it
Tight, light, pulsing
If could describe it as a colour, what would it be?
Breathe into this space
How does it feel now?
1-2 MINUTES

4. Notice if there are any other sensations in the body and place your hand on it
a. Ask your mind the same questions as above
1-2 MINUTES

5. Repeat Step Three, 1-2 more times

6. Write down what you observe for each area in the body
How do you feel now?

MIndful May Challenge #3

Never underestimate the healing powers of sound and our own sound at that. Many of us are aware of the healing powers of a cat’s purr (it’s true)! Our own internally humming out loud at a certain frequency creates vibration within our body. You may have to practice to get the right depth of your humming but you’ll know when you get there. It’s as if you feel yourself vibrating from the inside – an amazing sensation!

Have your pen and paper ready

  1. Find a spot where you can sit down for a few minutes
  2. Bring your focus to your heart chakra and take a few breaths – 1 MINUTE
  3. Then proceed to slow down each breath in, hold and exhale
    1. All done gently (no forcing) – 1 MINUTE
  4. Now start slow, deliberate, deep belly breaths
    1. Get comfortable with your deep slow breath flow
  5. On each exhalation, begin a soft, slow humming
    1. Keep deepening the hum so it travels down the torso
  6. Observe the sensations within the body as the humming vibrates and moves through you – 3 MINUTES
  7. Write down what you observe
    1. How do you feel now?

 

Mindful May Challenge #2

We experience so much in just one day on many different levels. If we’re constantly on go go mode, we’re going to miss out on communication within ourselves. Miss out on messages and signs for synchronicity.

This exercise below gently releases ‘distress’ that we may be experiencing or have pushed to one side.

Get your paper and pen

  1. Get into a comfy position again and close your eyes
  2. Place your left hand on your upper heart (between the heart and throat chakras) and right hand above navel – the core star (between solar plexus and sacral chakras)
  3. Imagine breathing into the palm of your hand, breathing into your upper heart
    1. Finding your own rhythmic breath – in, hold, release
    2. OBSERVE 2 MINUTES
  4. Now imagine breathing into the palm of your hand for your right hand, above your navel
    1. Find your own breath cycle
    2. OBSERVE 2 MINUTES
  5. Write down your observations

Mindful May Challenge #1

We want to give the mind a job as we begin to gently slow ourselves down. Coming into the present moment with the mind in observation mode allows us to step into third person style viewing.

A neat little trick of self-awareness.

Let’s start!

Have some pen and paper ready

  1. Find a time that suits you morning, day or night. Get into a comfortable position that you can stay in for a couple of minutes
  2. Close your eyes and bring your attention to your breath
    1. Breathe in gently to the count of FIVE
    2. Softly hold your breath for the count of FIVE
    3. Release slowly your breath for the count of FIVE
  3. Repeat this cycle of breathing x EIGHT
  4. When you finish, write down what you notice about yourself e.g. heart rate, tightness in the body, softness, relaxed, frustrated, relieved, thoughts, feelings, sensations etc

You have just finished 2 minutes of being mindful in your day.

 

 

 

Why knowing our values is a #GameChanger

Why knowing our values is a #GameChanger

Have you ever thought about what guides you through life? What helps you to make decisions and take action? Now imagine going through life with a compass to guide you through uncertain terrain!

Many of us will cruise through life, figuring out what we want to have, what we want to achieve and who we want in our lives. Some of us will do this consciously whilst others, it’s more a gut feeling or perhaps life just moved in that way (more of an unconscious manner).

So what have VALUES got to do with this?

Values are the foundation of who and what we represent as person. Knowing what your values are, gives you an insight to who YOU are. Understanding our values will show us what our needs are and how we can meet them for our self.

However, if you’re not aware of your own set of values, then it’s like you’re flying solo in the middle of the amazon – without a map. Our values are like our own internal compass. When we get lost or go through a challenging time, it’s our values that keep us aligned. It’s our values that allow each part of ourselves to work together emotionally, physically and mentally. Even though, your motivation may be flat or you can’t figure out which direction to move into next – all parts of yourself are on the same page.

Now that’s how our values work as a compass.

A simple method to work out your top 6 values:

  1. Write down a whole bunch of values that are important to you                                                                                                                 e.g. communication, love, respect, growth, friendship, certainty – up to 20 maximum
  2. Circle 10 values that you really like
  3. Take the bottom 4 out and you are left with 6 values now
  4. Place your 6 values in order from 1 – 6
  5. Write them out on your wardrobe or bathroom mirror and read them everyday

By reading your values daily, you become more and more familiar with what’s important to you in life. All parts of  your life, with your family, friends, colleagues and career. Making decisions becomes easier when you have alignment between your physical, mental and emotional aspects of yourself.

Our personal values set the benchmark of who we are. Instead of compromising on who and want you want out of life, you step into knowing and understanding what drives and fulfils you. Understanding that our values represent our own internal compass, well now that’s a game changer!

To go more indepth on your values, you can read the next steps here