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 68

Today we’re gonna continue summing everything up ✔. I highly encourage you to reflect on what subjects were most important to you, what did you discover about yourself? 🧐 To make it easier here’s a list of the subjects we went through:
🔸️Training strong will
🔸️Mind traps
🔸️Be good to yourself
🔸️Procrastinating
🔸️Deffering gratification
🔸️Sabotaging thoughts
🔸️Emotions vs will power
🔸️Mindfullness
🔸️Practicing gratitude
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Which out of those subjects touched you the most, made you reflect most, opened your eyes? 🤔
Will those be helpful in the future? How can you use them?
Write down your thoughts 📝
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Next week: Summing up: Your tools
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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”

Smiley Future

Smiley Future – Step 51

Let’s continue practicing mindfullness 🧘🏼‍♀️. Next excercise is careful observation 👀. It lets you notice and appreciate simple, obvious elements of reality and it serves you to feel that you’re a part of a beautiful natural environment what tends to slip out in everyday rush 😉.
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➡️ 1. Pick an element of nature in your close surroundings and focus on that for a minute or two. It can be a flower 🌸, a tree 🌳, an insect 🐞, clouds ☁️, moon 🌚…anything
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➡️ 2. Don’t do anything else ❌ just watch the element 👀. Relax and observe it as long as your concentration lets you.
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➡️ 3. Look at the chosen element as if you’ve seen it for the first time 😁
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➡️ 4. Explore every aspect of that chosen element. Let its presence soak you completely 🤗
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How do you feel after that excercise? Do any new thoughts, discoveries come to your mind?
Write them down! 😊
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Next week: Practicing mindfullness: awareness
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 50

🧠SMILEY FUTURE🧠
— Step 50
Let’s start our practicing mindfullness series! Ready? 🤗 First excercise is mindfullness breathing 💨. You can practice it in any position and at any time of the day. Try to stand still. Set a timer and focus on your breath for one minute.
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➡️ 1. Inhale with your nose 👃 and exhale with your mouth 👄
➡️ 2. Let your thoughts come and go freely, don’t focus on them. If you start habitually wonder about things to do, your problems etc just bring your focus back to breathing and let your thoughts go away
➡️ 3. Concentrate on your breath: how does it float through your body, how each breath in fills you with oxygen and life and how each breath  out lets you get rid of what is unnecessary
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If you liked that excerise and it let you relax you can practice it longer 😊
Write down any observations you’ve noticed while practicing mindfullness 📝
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Next week: Practicing mindfullness: observation
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 49

🧠SMILEY FUTURE🧠
— Step 49
To notice your emotions, to be good to yourself and to understand yourself better you’ll need mindfullness 🤗
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What is it? 🤔 In short, it is an intentional focusing on here & now without judging it. Practicing mindfullness we focus on what we experience in a specific moment, here & now ⬇️ We dont think about the past or the future 🚫, we focus on what’s happening now. Couple next steps will be about mindfullness ☺
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During mindfullness training try to remember about  couple tips:
💫 Don’t judge your thoughts and emotions that you’re feeling
💫 Be patient and persistent – let your thoughts and emotions go in and out in their time
💫 Keep your head open, imagine you’re a beginner at every training
💫 Avoid expectations – just try practicing mindfullness without any script or thoughts on how will it go
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Task for today: Are you attentive every day? 🧐 Do you focus on here & now, feel the presence? If yes, in what moments you find it easy to be focused on here & now and when is it harder? 🤔
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Have you ever practiced mindfullness? 😊
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Next week: Practicing mindfullness: breathing
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

P.S. See my post on Instagram with a tutorial how to make that Seed Starter Valentine gift

P.S.2. I am doing 28 day Self-Love challenge at my Instagram – come join us!

Smiley Future

Smiley Future – Step 45

Take that step into future! 😉

Do you remember our previous steps about sabotaging thoughts? 🤔 Have you managed to work on them and create your helpful recreation or helpful reaction? 🧐 If yes – wonderful! 🤗 Now start using them in practice.
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Here are some examples of sabotaging thoughts and answers to them taken from „The Beck Diet Solution: Train Your Brain to Think Like a Thin Person” book by Judith Beck 📖
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➡️Situation: Reaching your goal will affect your family’s life 😐
🧠Sabotaging thought: I can’t put my needs first above the others 🤷🏼‍♀️
❤Helpful reaction: I can try reaching for goal that is imporant to me.Time to start thinking about my own needs 👊🏻. My family should eat healthy too, limit fattening products, it will be good for them as well. 😊
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➡️Situation: You don’t let yourself have any satisfaction until you lose as much weight as possible 😬
🧠Sabotaging thought: As long as I won’t reach my target weight I won’t feel any satisfaction. I don’t deserve any prizes until I lose as much weight as possible 🙄
❤Helpful reaction: I need to learn to be happy about small successes 🤩. Celebrarting every 2 kgs lost will make me feel better and will strenghten my belief in myself! 😎
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➡️ Situation: Temptation 😟
🧠Sabotaging thought: I deserve to eat anything that I want 🤷🏼‍♀️
❤Helpful reaction: If I want to benefit and stay thin I can’t eat anything I want. It is more important to lose weight and feel good than to spontanously decide what to eat 🤗
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Remember, those are only examples (although I really am often in situation nr 3 😅😳) that should help you understand the idea of creating helpful reaction/supporting thought for sabotaging thought 🙂.
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Create your helpful reactions that fit your individual situation and personality. You are the expert of yourself! 😚
 
Next week: Appreciate your hard work!
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Be positive! · Self-evolving

Little things

We’ve learned about gratitude (see my previous post) now it’s time to learn to notice those little things/aspects we need to be grateful for. 👀
In my yesterday’s post I wrote about being grateful and noticing big aspects like being healthy, having family or not being blind but today I want you to learn how to be happy about the little things. This is another KEY TO HAPPINESS. ⚠️⚠️⚠️ Good stuff won’t happen to you everyday, let’s face it. But in order to be happy everyday you need to smile at the little things. 😊 Like the color of the sky, good weather or delicious food 😋. If you think about it, good things DO happen to you everyday, you just need to look for them sometimes. 😁
Look around you, stop for a moment and look at other people. Have a look at colors of your surrounding. Appreciate small gestures from other people like a waiter taking care of you and being friendly in a restaurant or a doctor that wants to help you and take care of your comfort ❤. Look at the street you pass everyday, notice its buildings and their details. We tend to be in rush all the time and doing many things automatically. Stop.⚠️ You need to be present in a moment to appreciate here and now.⚠️
Focus on the things you’re doing. Stop doing everything automatically. Your mind is off then and it doesn’t appreciate the things that are happening. Before you start eating your meal stop and appreciate its colors, its smell. 👃
Just slow down and try to be present.❤
This is called MINDFULLNESS. There are many excercises to develop it so you appreciate some situations or moments more and do less things automatically.
One of the excercises is eating a raisin – perfect for beginners. Act like you’ve never eaten or seen a raisin before. Notice the way the raisin looks, how it feels, its smell or taste. Then slowly eat it but focus on it.👅
If you want to excercise it and learn to be present here and now hence appreciate your life more see this article – https://positivepsychologyprogram.com/mindfulness-exercises-techniques-activities/