Reactions vs. Choices. Be Kind to Yourself.

Instead of Scolding Yourself for Reactions, Be Kind to Yourself and Analyze Them Instead

The meanest person in the world when it comes to making you feel bad about your reactions is yourself. So often when a person does something, they’ll immediately start berating themselves.

It might be internally with negative self talk or it might be spoken aloud. Everything from “I’m so stupid” to “Only I would do something that ridiculous” can be a form of scolding. So if a lot of people have a tendency to scold themselves for their reactions, then what’s the big deal?

The big deal is that when you scold yourself for what you feel, for what you think or for your reactions, you end up strengthening negative beliefs about yourself. When you do that, it can erode your satisfaction in every area of your life from work to your personal relationships.

You run the risk of getting stuck in a rut of constantly belittling your reactions to everything, even the positive stuff. You have to stop scolding yourself if you want to live your best life.

Rather than scolding yourself, making yourself feel bad, and keeping a negative mindset about yourself, be kind. You deserve kindness from every area of your life, from every person in your life, and you deserve it from yourself.

To stop the cycle of scolding yourself, become aware of why you react the way that you do. More often than not, our reactions are not off the cuff. There’s a reason for the way that we react.

Usually, it’s because we have thought patterns and behaviors that we fall back on in every situation. But the way that you react is what makes you who you are. It’s all the experiences you’ve had in life up to now.

Remember that just because you react a certain way doesn’t make you a bad person. You’re simply a human being who has feelings and you’re doing the best that you can so don’t judge yourself.

Be as kind to yourself as you would to your best friend or to someone you love deeply. Learn to analyze your reactions. When you analyze your reactions, you can learn from them.

By understanding the reason that you do what you do, you can make changes if you need to. Mindfulness can help you to analyze your reactions and you’ll learn why you react that way and you’ll learn self-acceptance, too.

When you accept yourself, it’s easier to be kinder to yourself. You can analyze your reactions by asking yourself what you were thinking or feeling when you reacted the way that you did.

With Gratitude,
Ivan.K
Founder of SimpleHappinessToday.com & Mindlessduck.com 
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3 minutes Meditation Guide

Mindful Motivation for Creating Your Best Life

Looking around, you can see that people live many different types of lives. But so many of them aren’t really present in the lives that they’re living. Plus, they’re not taking the steps that they could to create the best life possible.

By using mindful motivation, you can create a life that brings you great relationships, enables you to meet your life goals and sets you free from negative emotions.

What Is Mindfulness?

Mindfulness means that you’re specifically in the present. When someone is mindful, they’re aware of and paying attention to the moment that they’re in, not mired down in the past or future.

When you practice mindfulness, you focus your mind purposefully. Have you ever driven from one place to another and at the end of your destination, you weren’t aware of the sights you saw or how you arrived there?

If so, you weren’t practicing mindfulness. It’s the same concept with every area of your life. You can go through life on autopilot. This means that you can sit down and have a meal, but because you’re not practicing mindfulness, you won’t even be aware of what you had to eat in terms of portion or even the pleasure of tasting it.

This is why you can eat something and then wonder later on what it was that you had for dinner. You have to stop and think to remind yourself. The reason that you can go through life and miss things is because the mind has a tendency to blank or go through the motions when you’re doing something you’ve done numerous times before.

Mindfulness is putting a stop to allowing the mind to simply wander unchecked. It means that you direct your mind back to focus on whatever it needs to focus on. When you don’t practice an awareness of your thoughts, you can go through life and miss out on having the best life you could have.

The art of using mindfulness has its roots in Buddhism and the practice has been around for thousands of years. Not only was it practiced to enhance spiritual connectivity, but also to bring calmness, focus, and improve the brain’s ability to think.

Today, many studies have shown that there are multiple reasons why practicing mindfulness can help you create your best life. There are physical health and emotional well-being boosts that can be had when you practice mindfulness.

When you become aware in the present moment, it can soothe your emotions and help strengthen your immune system. The use of mindfulness is tied in with many forms of meditation that are designed to bring self-awareness and rid the body of negative thought patterns.

Mindfulness helps center the user and cause him to choose to live fully active in today rather than focus on the past or get caught up in what might happen in their future.

Mindfulness Can Help You Make Better Choices

You might be surprised to learn that some of the choices that you make in life, you’re making without being fully aware in the present. When this happens, the choices that you make aren’t really the ones that can give you the best outcome.

This can impact your entire life. But when you practice mindfulness, you can make better choices and change your life to let it become the one that you’ve dreamed of living.

One of the areas where mindfulness can help you make better choices is in the area of eating. Plenty of people eat countless times a day without ever giving a second thought to what it is that they’re doing.

This is because it’s easy to eat while you’re busy with things unrelated to eating. You don’t have to focus on putting fork to mouth in order to accomplish this task. You learned how to do it at a young age, so you can multi task easily.

It’s easy to eat while you’re reading, while you’re talking on the phone or while you’re watching a movie. What happens then is that you miss being in the present while you’re eating.

It means that you miss out on the taste of the food, the pleasure that you could derive from it – and this can also lead you to make poorer food choices in terms of the types and quantities of food that you’re consuming.

Plus, when you eat without practicing mindfulness, it can be easier for you to not connect the emotions to what you’re eating. That means if you’re an emotional eater, lacking mindfulness can cause you to eat more and not be aware of what it is that you’re eating that could be sabotaging the health or the body that you want.

But if you practice mindfulness, this practice can help you learn not to link your emotions to food. Another area where mindfulness can help you is in your relationships.

When your relationships are good, it can help make you feel better physically, lessen stress and contribute to your happiness. Mindfulness can help you have harmony in your relationships.

This is because you won’t feel as stressed, so whenever there’s an issue, you won’t immediately react to what you perceive is going on. By being mindful, you’ll be focused on being present during the interaction with the people in your life.

What this will do is help you better understand what someone else is saying and feeling. It helps eliminate the defensiveness that can be at the root of many relationship problems.

Mindfulness can help you respond to relationship interaction in an appropriate way. You’ll be able to be in the moment with the other person, not throwing out the past or burdening the two of you with what might happen in the coming days, weeks, months or years.

You’ll be focused on that one moment, giving them all your attention, rather than having your mind be a thousand miles away. Mindfulness helps you tune in to the people in your life.

Being mindful helps you be more empathetic, which makes you more in tune with how the people in your life are acting by seeing the emotion behind the action and behind the words they speak.

It helps you not be as defensive and not react with ingrained thought patterns that can be so damaging to relationships. You’ll be able to leave your personal baggage at the door and interact with the other person based on truth, not personal perceptions.

When you practice mindfulness techniques, it can also help you make better choices that impact your productivity. By using mindfulness, you can stay aware of the present rather than focusing on what’s coming later.

Being aware of where you are right now works to increase your focus. When you’re unfocused, it’s too easy to let your mind start to think about what else is coming your way that you have to get done.

Mindfulness helps you accomplish tasks by keeping you on track. It can be easy to start working on something, only to start thinking that maybe you forgot to respond to a phone call, or you forgot to write an appointment down on the calendar.

So off you go to deal with these other tasks and before you know it, you’ve lost productivity. When your mind jumps from one thought to another, you can end up not being as effective and causing a rise in your stress level because you haven’t been able to get things done.

Staying in the here and now is what mindfulness can help you with. When you can focus, you’ll make better productivity choices and you can create the best life for yourself.

Being Mindful Is a Natural Therapy for Improved Mental Health

For the brain, mindfulness can be an action that can help keep the mind focused on the good rather than letting it dwell on all of the negatives. You know how an untrained puppy will run around when you take it outside?

It doesn’t want to listen because it’s not focused on you. There are too many exciting things outside – like the wind pushing a leaf across the grass, the neighbor’s dog, a car passing on the street or kids out playing.

In a flash, the puppy takes off after the leaf or the neighbor’s dog or heads toward the street. Because the puppy hasn’t been trained to focus, anything goes, and he could very well end up with some negative consequences.

Just like something detrimental can happen with an untrained puppy, a mind that doesn’t practice mindfulness can also experience negative consequences. When you allow your mind to go off on any thought process, you can bet those thoughts won’t always bring you a positive return.

Your mind will start to think about situations that caused you anger in life. You’ll start thinking about wanting to get even. You’ll feel sorry for yourself that your life isn’t like someone else’s, who seems to have everything.

Before you know it, you’re on a cycle of negativity because your mind was allowed to go there, to dwell on thoughts that produce negative feelings. Whatever the mind dwells on can either help you have good feelings about your life or it can introduce bad ones.

When your mind isn’t practicing mindfulness, it can wander off into thinking about things that cause you to feel stressed out. It can cause you to feel anxiety. You might experience a rise in anger and become bitter.

Left alone, the mind that’s not focused with mindfulness can lead you to bouts of depression. Practicing mindfulness is something that can help you focus on being present and can alter how the past affects you.

Mindfulness keeps you centered on today, not yesterday and not tomorrow. There are various techniques using mindfulness that can help improve mental health. Among these are mindfulness stress reduction and mindfulness cognitive therapy.

Common Techniques for Mindful Practices

There are several techniques that you can use to harness mindfulness. The first one is meditation. Most people are familiar with the basics of meditation. To practice mindful meditation, you need a comfortable place to sit down.

Be aware of how you’re breathing and center your focus on the moment that you’re in. Concentrate on your breath, paying attention to your inhaling and exhaling.

Mindful meditation is different because when thoughts pull you away from the moment, you concentrate on your breathing, stop and refocus. During this time, you should have a non-judgmental attitude toward whatever it is that runs through your mind.

It might be hard to keep your mind focused if you’ve had a habit in the past of allowing your mind to wander when you’re trying to concentrate. Besides meditation, you can choose to practice the mindfulness technique of deep breathing.

Taking breaths isn’t something that a lot of people are aware of. We do it without thinking about it. But when you practice deep breathing involving mindful techniques, this can relieve stress, boost your energy levels and help you achieve calmness.

One technique is achieved by breathing through the nose in short breaths for a few seconds. This practice can help to give you a mindful awareness that returns your focus to the present.

Another technique is to count the deep breaths that you take for a few seconds. You would focus on breathing in through the nose and exhaling slowly through the mouth.

The object technique is used in mindfulness to help raise the level of focus that you have. To do this practice, you pick out any item near you and focus on that item.

Your awareness should only be about that item such as a vase or a chair or whatever other object you choose. You keep the focus until that item is all that your mind centers on.

When your thoughts start to drift away, you consciously pull them back to the item that you’re looking at. Walking is another technique used in mindful practices.

Make sure that you’re in an area where you can walk unimpeded. Place your focus on what’s around you. Take in the five senses that are present in your surroundings – such as what you can hear or smell or see.

Breathe normally and be aware of how you pick up your foot and put it down as you take a step. Focus your thoughts on how your feet feel as they connect with the walking surface.

Pay attention to how your body is working as you walk. Keep your focus on the movements that you make as you walk, including swinging your arms, the speed you walk, and more.

Snapping Yourself Out of a Past or Future Focus

What’s already happened is long gone. No one can change events or emotions that have already passed. It’s human nature to look at the past and feel nostalgic, or even fearful or angry – but the trouble comes in when we focus on the past and let it guide our present actions, rather than living in the present moment.

When that happens, you miss the chance to create your best life and you’re settling either for the pain or the glory of what used to be. A life of potential fullness can easily be lost by looking at life in the past.

In the same way that focusing on the past can limit your ability to have your best life, so can focusing on the future. The future isn’t here yet. You don’t want to waste the quality of the present on what might happen in the future.

Usually, what you focus on for the future, when it arrives, is different from what you thought it would be. To have the best life possible, you need to aim for keeping your focus solely on the present.

It’s true that everyone can have times where the past or the future seems to be all they can focus on. But you can change that. You change it by living in the now.

When you’re working on something, don’t work on several things at once. When you’re eating, don’t do anything else besides eat. When you’re spending time with someone, don’t split your thoughts by trying to pay attention to the other person while at the same time opening mail or answering an email.

Don’t always be thinking about what’s coming next. Be in the present fully aware of your actions. Slow down. Don’t try to zip through life at full speed to get stuff over with.

Stop overcrowding your day by multitasking your way through everything. You’re not really getting more accomplished because you’re not able to give one single thing your complete attention.

Stop packing so much into your life – because too many things will cause you to suffer from a mental frenzy. This happens when you take on so much that you feel as if you don’t have time to think.

Take a break on purpose. It’s rare that people simply be instead of doing. For a set amount of time every day, stop. You might have heard the phrase “take the time to stop and smell the roses” and this is the same principle.

Take the time to stop and be present. Don’t do anything during your time of stopping but drink in your surroundings. Notice the day. The scents on the air. The beauty around you.

When you take the time to practice mindfulness, it allows you to not only create the best life you could ever dream of, but you get to savor it, too. When you begin practicing this process, you’ll notice how many others are not living in the present, and you’ll be grateful that you’re no longer chained to the old way of living.

With Gratitude,
Ivan.K
Founder of SimpleHappinessToday.com & Mindlessduck.com 
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3 minutes Meditation Guide

Meditation: Simple way to get happy and successful


While meditation is essentially a simple practice, there are a number of things you can do to enhance the experience. These tips may make all the difference to your meditation sessions, particularly if you are having difficulty truly relaxing and letting go.

Keep interruptions to a minimum

Ensure that you are not interrupted by first of all letting colleagues or family know that you are not to be disturbed. Turn off the phone, shut the door and close yourself off from the outside world. If you are constantly half listening for the phone or a door bell then it will be very difficult to concentrate when meditating. Setting aside the time and space for uninterrupted meditation will result in a far better experience.

Try to meditate at the same time of day

Most experienced meditators find that optimum times for meditation are around sunrise and sunset. By establishing a regular habit of meditating at these times, you will find it easier to settle into the rhythm of your meditation.

Meditating twice a day links us to the natural daily rhythms of our world, enabling us to tune into and use those rhythms for our own health and well-being. Many people find, on first taking up meditation, that it is difficult to set aside time for their practice. Sticking to a regular habit makes this far easier and it is therefore more likely that you will continue to meditate, thereby reaping the rewards.

Try to meditate in the same place

Arranging a special corner or particular room for meditation also helps to establish regular, easy practice. When you go to that place you will find that you naturally want to meditate. Of course, you can meditate anywhere with practice but it helps in the beginning to have a quiet and special place.

Do not meditate on a full stomach

After eating, most of us tend to feel sluggish as our energy is directed towards digestion. Meditation demands mental energy and concentration so it is better, if possible, to meditate at least an hour after eating. If meditating first thing in the morning, try to do so before breakfast. If you are really hungry, have a glass of juice or milk first.

Meditate in a comfortable position

It is important to sit upright when meditating as this allows the energy to flow freely through the spinal column. If you slump or slouch, this energy flow may be blocked which impairs breathing and diminishes your mental alertness. If you like, you may perform a few gentle stretches before meditating and it is also useful to experiment with position.

You may find, for example, that you prefer to sit in a chair to meditate rather than on a cushion. With practice, you will find that maintaining good posture when meditating becomes remarkably easy and leads to increased flexibility in just a matter of weeks.

Follow these tips and you will experience a far more profound and beneficial meditative experience which will greatly improve your health and wellbeing. Remember that twice daily practice is considered paramount and that meditation becomes better with each session.

Before you go, here is a special gift on a free ebook I wrote about mindfulness
(worth $27).

With Gratitude,
Ivan.K
Founder of SimpleHappinessToday.com
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3 minutes Meditation Guide

Falling Asleep During Meditation? Here’s Your Action Plan

By now, the physical and emotional benefits of meditation are well-documented. Chances are, you’ve even tried it yourself or know someone who does it.

One of the most common complaints that people just starting out have about their practice is that they keep falling asleep. Assuming you’re doing the type of meditation that is about waking up rather than falling asleep, this can be frustrating. If this sounds like you, worry not—you’re not alone! Here’s a secret: Even longtime practitioners still fall asleep sometimes.

When I first started meditating, falling asleep was par for the course. About five minutes in, you can bet I’d be nodding off. This went on for almost a year, and looking back on it now, it makes sense. Before I started meditating, my mind was so used to constantly running, planning for the future and analyzing the past, that when I was put it in a situation where the goal was just to stay still in the present, it went straight into sleep mode because it didn’t know what else to do with that stillness (and I was constantly tired, so this seemed like a good opportunity to catch up).

Gradually, I started noticing that I was asleep and as soon as I did, I naturally jolted awake. Most importantly, I stopped beating myself up for falling asleep and just went with the flow of dozing and jolting awake until eventually my mind was ready to move on from dozing.

Along the way, there were a few tips that helped me to notice I was dozing off and to guide me back to staying awake. Here’s what to do if you keep falling asleep during meditation:

1. Keep your eyes open.

Many meditation practices involve closing your eyes, but that can be a pretty certain precursor to falling asleep, or to playing a nice little movie in your head. The practice of shamatha involves keeping your eyes open but with a soft downward gaze. This helps you stay awake but also helps keep you in the present moment, experiencing life with all of your senses.

2. Adjust your posture.

The ideal posture for meditation involves sitting with an upright back and soft front. Get in the habit of checking in with your posture every few minutes in meditation to see if you’ve starting slouching. If you have, gently pull yourself back up—you’ll notice a difference in your alertness and energy.

3. Drink water.

Many meditation centers allow you to bring a bottle of water into the meditation room. If this is the case, or if you are meditating at home, when you start to feel yourself getting tired, take a sip of water. Just the act of drinking and noticing when you need a drink will help you to shift into a different mindset.

4. Try a walking meditation.

In addition to sitting meditation, you can also try walking meditation. Rather than having the object of your meditation be your breath, you can shift it to the feeling of your feet touching the ground. This also gives you an opportunity to again shift your mindset as well as introduce some movement to your practice and get your blood flowing.

5. Ask yourself this: Are you just really tired?

There’s a very subtle difference between constantly dozing off because you really need more sleep, or because your mind just isn’t used to slowing down. This is where you can put a little thought into it. If you haven’t been getting enough sleep, then maybe what you really need is more sleep. If that’s the case, I suggest keeping your meditation session short and then taking a nap!

6. Change the time of day you meditate.

If you meditate at night and are finding yourself falling asleep consistently, try meditating on a different schedule, maybe first thing in the morning when your mind is fresh and alert.

7. Keep the lights on.

Do you meditate in the dark? If so, that can be an easy way to fall asleep. Since meditation is about practicing waking up, keep the lights on, maybe even open a window. Help yourself tune into your senses and become more aware and awake in your life.

8. Take a break.

If you’re really struggling to stay awake, there are two ways to take a break that could help refresh your mind. The first is to stay where you are on the meditation cushion but just take a break from the practice. Stop meditating. Just be in the room for a minute without doing anything. Then come back. The second way to take a break is to actually get up and go have a cup of tea or stretch. This one can be tricky because you don’t want to get used to just getting off the cushion when it gets hard.

Some meditation centers have set periods for sitting and walking meditation, and the walking meditation is usually a good time to take a break. If you’re at home, the best thing to do is use a timer for a set amount of time. Once you sit through that timer, allow yourself to either take a break or reset the timer for another period of meditation.

With Gratitude,

Ivan.K
Founder of SimpleHappinessToday.com
& Mindlessduck.com
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3 minutes Meditation Guide

Mindfulness: Defeat Negative Attitudes

The attitude that a person has is based on their thought patterns and linked with emotions. It can be displayed as actions. Negative attitudes often have a foundation of resentfulness at their core.

This resentment can be caused by a person’s point of view of themselves, of other people or toward life in general. If you struggle with negative attitudes, you’ll want to deal with it as soon as possible. There are numerous studies that have linked negative attitudes toward health problems, job performance and relationship struggles. When you become stuck in a negative attitude, it can keep you imprisoned and lead to anxiety and depression.

You can set yourself free from any kind of negative attitude by practicing mindfulness. The key to defeating negativity is to stop fueling the thought patterns that fed into it from the beginning. The more you allow your thought patterns to center on negative things, the more ingrained within you a negative attitude will become and it will be your default response.

Mindfulness can bring you a positive attitude along with peace and joy. When you practice it, what mindfulness does is to help you realize what your negative attitude patterns are. An attitude is not a single occurrence. It’s something that’s developed with layer upon layer of negativity and this usually begins with your thoughts. Negative thoughts are a direct result of your emotions. Your emotions can become a direct result of your thoughts. The two are tightly connected. Mindfulness will help you to be able to see the negative thoughts that are creating negative attitudes.

You’ll learn how to deal with these thoughts when they do enter into your mind so that you’re not dwelling on them. When you have a negative attitude, it’s often too caused by anxiety.

You’re worrying about what has happened in the past or what come your way in the future. You struggle to believe that good things can occur in your life. This kind of negative thought pattern becomes a negative attitude and you learn not to expect anything good.

This is the kind of self-defeating attitude that mindfulness can help you to overcome. When you get trapped by a negative attitude, you don’t just view the world around you through cynicism and negativity, but you see yourself that way too. You’ll turn on the inner critic you have and you’ll constantly rehash what you see as your flaws. You’ll drag into the forefront of your thoughts all the mistakes you’ve made in the past and all the mistakes you believe you’re going to make in the future.

This feeds into feelings of low self-esteem which then feeds the negative attitude. Mindfulness teaches you how to break this feeding frenzy by focusing on what’s good and what’s true in the present moment. It allows you to set yourself free from any past regrets and any future expectations and simply live in the now.

Enhance mindfulness with meditation. Try this 3 minutes meditation to get started.

With Gratitude,
Ivan.K
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Mindful Fitness Tips for a Better Workout

Mindfulness is a technique that you can use to make your workout more effective. When most people exercise, they don’t realize how closely associated the mind is with it. What you think and how you think can have a great impact on your workout.

Mindfulness can make a difference in whether you can stick with an exercise routine long enough for it to become a habit. When you practice mindfulness, it can help you to have a better workout because it lets you focus on the goal that you have at that moment.

One of the reasons that some people have an ineffective workout or give up working out completely is because they fail to keep the focus on the present. They look at where they want to be.

Any goal that’s in the future can seem a long way off. Instead of projecting where you want to be with your workout goals, it’s better to keep your mindset on what you’re experiencing at the time of your workout.

You should want to get better and be able to have more stamina and do more repetitions, but that should not be where your thoughts are. Rather than concentrating on wanting to be able to make it to thirty reps in two weeks, mindfulness can help you keep focused on adding a few additional reps for that day.

More often than not, when people work out, they’re not even paying attention to what they’re doing. They’re working out and listening to the conversation around them. Or they’re listening to music or watching the television.

These actions take away the focus from the working out. By focusing, you increase your stamina and strengthen your mindset. By using mindfulness to keep your thoughts on the present, you can teach yourself how to gain consistency.

A lack of consistency is one of the main reasons that people quit a workout routine. It’s easy to blow off exercising when you’re not practicing mindfulness. Using these tips can help you be mindful for a better workout.

When you’re exercising, think about how it feels to move your body. Pay attention to the sensation of moving your arms and legs as you’re on the treadmill. Picture the body weight going down and your strength rising.

Focus on your muscles as you’re working out and picture them lean and powerful. Through each exercise that you do, choose one tense to focus on – such as what you can hear or feel.

Keep your mind focused on that sense only. This will help to keep you in the present. For the times when you don’t feel like exercising, mindfulness can help keep you motivated.

Check out my free Ebook “Little Book of Mindfulness“.

With Gratitude,
Ivan.K
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3 minutes Meditation Guide

Stop Trying to Escape Emotions – Use Mindfulness to Accept and Address Them

There are many reasons that people have for wanting to escape emotions, but one recurring theme is that it can be painful to face certain feelings. This is why escapism with alcohol, drugs, overworking, overeating and other habits are often used in place of dealing with emotion.

But when you push away the emotions rather than accepting them, they can grow in intensity. The anger can become bitterness, the fear can become an anxiety disorder. When you attempt to escape emotion and they end up building, not dealing with them can become a wrecking ball that will hit you when you least expect.

You’ll end up feeling overwhelmed when the wall of emotion from months or years of holding them back hits you all at once. The best way to deal with emotions, even the painful ones that you don’t want to face is address them.

By addressing them, you can discover a better way of handling what you feel. Mindfulness can help with this. If you practice mindfulness, it can show you how to accept your emotions rather than pushing them away and not dealing with them.

One of the reasons that many people don’t want to accept their emotions is because they attach another emotion to the original. For example, if they feel afraid of something, it’s often followed by shame.

They’ll shame themselves by engaging in negative self talk for having the fear to start with. The reasoning behind this is because people label feelings as acceptable or unacceptable or as good or bad.

When you use mindfulness to accept whatever it is that you’re feeling, you simply allow those feelings to be. You let them exist without defining them or attempting to alter them.

It means that you’ll be able to release feeling the need to keep your emotions tucked away. With mindfulness, you’ll discover that emotions aren’t bad to have and they’re not bad to accept.

By accepting them, you can experience freedom. When you accept emotions, it doesn’t mean that you’re going to stay stuck in a rut of always feeling anger or grief or whatever emotion that you have.

It means that you recognize the emotion for what it is. A feeling and nothing more. Accepting means that you allow the emotion to be felt and you don’t fight to keep it at bay.

Mindfulness can help you address the emotions that you try to escape from. You need emotions to help guide you way through life. Exercises can help you learn to address your emotions, such as deep breathing while focusing only on the emotion that you’re experiencing at that time.

While you’re focusing on the emotion, get to the reason that caused the emotion. When you figure out the cause, it can be helpful in accepting and addressing it. Once you identify the cause, you can release the emotion tied to the source.

Peace and Happiness,
Ivan.K
New Happiness Manifesto
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From Chaos to Calm – How Mindfulness Lets You Be in Charge

There’s no denying that having chaos in your life is going to happen. It might not be a constant, but it will happen. When chaos does occur, some people run around in a state of anxiety or panic. They don’t know what to do and how to calm the chaos. Regardless of what type of chaos you’ve experienced or are going through now, mindfulness can help. It lets you be in charge and not your emotions or your thoughts.

What happens when chaos hits is that the outward or inward situation isn’t taking place in the present. The chaos is because of what might have happened or what’s going to happen as a result of this chaos.

When you experience turmoil, your stress levels will skyrocket. When that happens, it can be difficult to keep calm. Your mind will start to race and the negative emotions will spring up, multiplying one after another.

Chaos causes you to become distanced from peace. It hijacks your thoughts and pummels your emotions. But when you practice mindfulness, it doesn’t give in to the chaos.

Instead, mindfulness allows you to have peace and focus despite the physical or emotional storm you might be caught up in. It keeps you focused on the present and anchors your thoughts and emotions.

This helps you feel at rest even when you’re not. It bolsters your sense of purpose and ability to make decisions. Mindfulness calms the anxiety and lets you be in charge of what you need to take care of.

During turmoil, your mind gets an influx of negative thoughts and when someone doesn’t practice mindfulness, those thoughts then cause the emotions to become more intense. Mindfulness doesn’t stop the negative emotions from coming, but it helps you to be in charge of what’s going on in your mind and with your emotions because it lets you coral the thoughts that are trying to stampede. It brings the wayward emotions back to the present and floods your mind with peace and purpose. Mindfulness brings a peace to the negative emotions and thoughts so that you’ll be aware of them, but they won’t control you.

When chaos happens, most people end up being controlled by their emotions, by the anxiety and turmoil they feel. But mindfulness will allow you to take a pause, view the situation and be able to make decisions that are based on reality rather than hyped up feelings.

Mindfulness will allow you to keep order in your thoughts and emotions even when everything around you is in crisis. Being mindful will help to give you space to be able to keep yourself at peace.

Peace and Happiness,
Ivan.K
New Happiness Manifesto
Energy Healing via Reiki
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Find Meaningful Work with a Mindful Approach

I spoke about starting a new job and facing the fear within. For today’s post, I wanted to look into finding meaningful work with a mindful approach.

Whether you’re already in a job or you’re looking for one, practicing mindfulness can help. When you’re trying to find work that’s meaningful to you, it can seem like a tough search, and if desperation creeps in, it can cloud your judgment and decisions. There are a lot of people who aren’t satisfied with the work that they do. That’s because mindfulness didn’t play a part in their original search for a career. When you learn how to apply mindfulness to your life, it can help you find meaningful work because it creates a focus on what you love to do.

If you’re looking for a job that’s what you want to do in life, you have to approach it from a mindful point of view. It’s the key to avoiding work that will drain your energy – as well as your productivity. It can be daunting to find meaningful work if you’re not fully in the present. The search can erode your self confidence – especially if the types of jobs you’re offered aren’t ones that allow you to use your talents.

How you look at the search for work can impact you. You don’t want to focus on what was wrong with the work that you had. Instead, stay fully aware of the present and view the search as an opportunity rather than something negative.

Mindfulness can help you keep the search for meaningful work in perspective because it will help you when you don’t get the answers that you’re seeking – such as when someone else is chosen instead of you. When you’re mindful about looking for a job, it can help ease your stress and calm the anxiety you feel at the thought of searching for work. It can also help you to not allow self-doubt to creep in and make you feel like you’re not good enough to find the work that you want to have.

Mindfulness can help you be clear about what it is that’s meaningful to you with the work that you want. Instead of just money or staving off bill collectors, you’ll be thinking clearly about a long-term vision, not a short-term solution.

It can also help you to quiet the internal voice that tells you that you’re not good enough to get that type of work. You’ll be able to notice that internal voice and stop it from sabotaging you from getting the work that you want. When you practice mindfulness, you’ll be able to remove the limits that you would normally place on yourself when you search for work. That includes the doubt, the hesitancy, the judgments that you may have allowed to keep you from even trying in the past.

Peace and Happiness,
Ivan.K
New Happiness Manifesto
Energy Healing via Reiki
Join our FB community

P.S:: Check out this quick and simple 3 minutes meditation which I use daily.

Face Your Fears Using a Mindful Approach

Since starting my new job 3 months ago, I have started to feel fearful and doubts on my own capabilities.

Fear is something that everyone experiences. Some fears are small and some are big. There are fears that we can manage and fears that can leave us unable to cope with the daily tasks in life.

We become fearful to the point of being unable to move forward in life when we allow fear to remain inside of us. Sometimes, we can do what we’re supposed to, but we carry the fear around waiting for the other shoe to drop. There are two kinds of fear. There’s the fear that’s caused by what we don’t know. Fear is an emotion that’s caused because we’re afraid that something is going to happen. We’re afraid that this unknown is going to cause us pain.

We’re afraid that this unknown is going to impact our way of life and create change that threatens us financially, emotionally or physically. You can fear failure such as not getting a job or the promotion that you need. You can fear rejection by a loved one or with your creative endeavors.  We fear the judgment or anger of other people because we worry what they’ll think about us. There’s an acronym for this type of fear.

It’s False Evidence Appearing Real meaning that it hasn’t even happened. Most types of this fear never come to pass. The second type of fear is the emotion that’s based on past experiences.

I still remember my first job out from colleague. It was the fear I mentioned in the last sentence. It reminds me that if I was to live fearfully, it will show in the way that you carry yourself, in the way that you build relationships and in the way that you handle your career. Mindfulness can set you free from that.

It helps you focus on the present and be able to see fear for what it actually is – simply an emotion that can help us. Mindfulness will allow you to be able to understand what fear is actually valid and what fear is you projecting a what-if mindset.

Fear is rooted in negativity and mindfulness can change that. By practicing mindfulness, you’ll be able to calm the anxiety that often comes along with fear. You’ll learn how to neutralize fear through mindfulness by letting go of the preconceived judgement you have toward the emotion. When you’re free from fear, you’ll be able to live life freely and without reserve.

I have created a simple meditation youtube on how to get started on meditation that will help to practice mindfulness. Enjoy!

P.S – for those who just want to try out a quick 3 minutes meditation, this is highly recommended by me 🙂

Peace and Happiness,
Ivan.K
New Happiness Manifesto
Energy Healing via Reiki
Join our FB community