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 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!