Self-Love

SELF LOVE: Let’s turn off your inner critic!

Tell me, when you look at yourself in the mirror do you see your advantages or your flaws first? 🤔
Don’t worry, we tend to listen to our inner critic and to focus on negativities, that’s normal because we inherited from our earliest evolutionary survival needs. But we can work on that and turn it into self-compassion! 🤗
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Kristin Neff, PhD, the world’s leading researcher of self-compassion, identifies 3 elements of self-compassion:
➡️ 1. Mindful awareness 🧐
Noticing the inner critic is the first step so if are aware of it and you see it as something negative and unfavourable to you, you’re on the good path to eliminate it 😊! Go easy and always be kind to yourself so if you notice that negative voice now and that you’ve been bad to yourself – don’t freak out! 😉 Don’t get angry with yourself for being angry with yourself 😜, don’t judge and don’t blame yourself. Just go slow, close that chapter and work on that change.
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➡️ 2. Practice kindness🙏
Talk to yourself as if you were talking to a friend (after all, you are your friend! ☺).
At The Center for Compassionate Leadership one of favorite practices to strengthen your self-kindness is called “Note to a Dear Friend” ✉ Whenever you face a problem practice this:
„Write a note as if you were comforting a loved one or a dear friend who was facing the same difficult situation you. Add two words to the top of the note: “Dear [your name].” Read the note out loud to yourself with loving kindness.”
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Read more here: https://www.centerforcompassionateleadership.org/blog/compassionate-leadership-practice-series-note-to-a-dear-friend-a-self-compassion-exercise 
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➡️ 3. Recognize That You Aren’t Alone 😘
It is very important to remember that you’re not alone in all this! We all have inner critics we fight with! Everyone faces challenges and makes mistakes. Everyone has bad days 🤗
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Self-compassion is a skill that gets better and better the more you practice it. So start small and keep moving forward!

Smiley Future

Smiley Future – Step 70

Continuing summing all our steps up try answering this question: did you find practicing mindfullness useful? 🤔 Just to remind you, we had those steps:
🔸️ Practicing mindfullness: observation (step 51)
🔸️ Practicing mindfullness: awarness (step 52)
🔸️ Practicing mindfullness: listening (step 53)
🔸️ Practicing mindfullness: submergence (step 54)
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Have you managed to increase your mindfullness? 🤔
Has practicing mindfullness had an impact on you, your surroundings?
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Write down your reflections 📝
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Next week: Summing up: Mindfullness in your everyday activities
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Source: @chodakowskaewa‘s book “90 days – design your tomorrrow”

Smiley Future

Smiley Future – Step 53

Today I want you to practice an excercise that increases awarness by listening 👂.
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Key element of this excercise is not to judge what you hear – listening without the impact of the past or of the future 😉. Lots of things that we feel are connected to the past. For example, we don’t like some song because it reminds us of some difficult moment 😥.
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That’s why today I want you to listen to something new, something you don’t know yet 🤗. It will let you focus on attentive experience by listening.
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➡️ 1. As soon as you pick some new song put your headphones on, close your eyes and sit down in a comfortable position 😊
➡️ 2. Try not to judge the song right away by its genre, artis tor songwriter. Ignore all those labels and dive deep into the sounds during whole song 🎶
➡️ 3. Let yourself explore new aspect of listening to music 😍. Even if at first you don’t like it, try to set aside this feeling and let your conciousness fully dive into the sounds you hear. Soak into the melody 😊
➡️ 4. Explore the song by bringing your attention from one instrument (voice) to another 🎷. Notice them not only together but seperately. If there are vocal parts in the song focus on the sound of the voice, its scale and tone. If there is more than one voice also try to hear each one of them seperately 😊
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How did you like that excercise? Have you managed to experience music without judging it, from another perspective, with mindfullness? Write down your observations, reflections and conclusions 📝
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Next week: Practicing mindfullness: submergence
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

P.s. I started a Creative Challenge on my Instagram – come join us!

Smiley Future

Smiley Future – Step 52

How do you find mindfullness practice so far? 🤔 Today I want us to practice mindful awarness 🤩. This excercise is to boost your awarness while doing everyday, normal activities and to appreciate their results 😉.
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Think of something that happens couple times a day everyday, something that you take for granted and don’t bring any attention to 🤷🏼‍♀️. It can be e.g. opening door 🚪. For one day, everytime you grab a handle stop for a second and bring your attention to where you are, how you feel and where do these doors lead you to 🤔.
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A moment that you choose doesn’t have to be a physical activity. You can focus on a point where a negative thought appears 💭. Stop then, notice your emotions and that thought – see if it’s needed and then push it away 👊🏻.
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It can be a moment right before a meal – before you start eating bring your attention to smell 👃, color of the meal 👀 or focus on the fact of how good it is to eat a meal with family or friends ❤.
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This excercise helps you switch from automatic thinking 🧠 to experiencing mindfullness and gratitude for every little (and so far – boring) thing or action 🤗.
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Next week: Practicing mindfullness: listening 👂
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”