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Mindfulness-Meditation-Slowing Down in Our Daily Lives

What is mindfulness?

The opposite of mindfulness is mindlessness.  It is being on “automatic pilot,” out of touch with our bodies and our experience in the moment.  For most of us, our minds are often constantly wandering.  We are often quite literally “not here” in the present.  And we can be absent in many ways from the best moments of our lives because we are caught up in our thoughts, memories, plans, or feelings.

Mindfulness is moment-to-moment, nonjudgmental awareness.  It involves paying careful and detailed attention in the present moment—just noticing and exploring whatever our experience is from one moment to the next, without judging it as positive or negative.

 Mindfulness includes just observing:

  •  Paying attention to the present moment, on purpose, without judgment.
  • Allowing yourself to just “be”—versus always having to “do” something or change circumstances or your experience in some way.
  • Objectively observing your experience, and perhaps quietly naming it to yourself (such as “thinking,” “planning,” “remembering,” or “sad,” “happy,” “worried”).
  • When your mind wanders, simply bringing it back to your breath or other object of focus and the present moment—again and again.

 

Mindfulness meditation

Formal practices of mindfulness are at the heart of mindfulness meditation—also known as “insight meditation.”  Mindfulness meditation enables us to be more grounded in the present moment and develop a greater understanding of our experience and how we relate to it.

One of the benefits of this type of meditation is that we can focus the meditation on the experiences we typically deal with every day.  We learn and practice mindfulness meditation by focusing on the breath—but we can also focus the meditation on our thoughts, feelings, physical sensations, and experiences.

Mindfulness meditation will help you learn and experience nonjudgmental awareness in the moment. Practicing mindfulness in meditation can change the quality of your everyday life by increasing your awareness and your ability to be present and alive in the moment, attuned to all of your experience and the world around you.

You can also practice mindfulness in many ways during your ordinary daily activities. Being mindful of your experience during your activities can be very enriching—and informative. Everyday mindfulness can also help you prevent and decrease stress and other unpleasant experiences.

Try doing ordinary activities “mindfully” as you slow down

There are many ways to practice mindfulness. Try doing some of your daily activities mindfully. Consider the activity the most important thing you can do in the moment—and something that deserves your special attention. Slow down and pay attention moment by moment.

Using all of your senses, pay attention to your experience in your body and your mind. What do you see? What do you hear? What scents or smells do you notice? What do you feel with your hands or in other parts of your body? What feelings or moods arise? What thoughts do you notice?

Practicing mindfulness is not to “think about” your experience, but simply to notice your thoughts. As thoughts and feelings arise, note them to yourself, and allow them to change or shift as they will—and gently bring your attention back to the activity at hand, and your direct sensations.

Activities to practice doing mindfully could include:

  • Making and drinking tea or coffee mindfully. Notice each step in the process, every sensation and every detail. Drink in slow motion, noticing every aspect of your experience as you sit and enjoy your drink.
  • Taking a slow-motion bath or shower. Using all your senses, simply notice and enjoy a warm bath or shower.
  • Washing dishes mindfully. Consider washing the dishes to be the most important thing you can do in the moment. Wash them thoroughly, with careful attention to your complete experience.
  • Taking a mindful walk. Notice every part of your body and all of your sensory experience as you walk. Notice all of the details in the environment around you—take them in with all of your senses. What do you see, hear, smell, and feel?
  • Brushing your hair in slow motion for several minutes, or brushing your teeth mindfully and thoroughly. Pay attention to every detail from start to finish.
  • Taking a mindful drive. Notice every thing you do and experience during the drive, including your experiences in your body, your feelings, and your thoughts.

Lifestyle Awareness Training: Do less. Enjoy what you do more. How?

  • Just don’t do something. Sit there! Have unscheduled time. Practice slowing down and doing nothing every day. Practice useless gazing. Really, observe the world around you. You will probably feel uncomfortable at first. Choose to act outside of your normal routines.

Notice (be mindful of) what you are doing with each of your daily activities:

When you wake up

As you get ready for work

When you use the toilet

While you brush and floss your teeth

As you wash your hands

When you take out the garbage

Be present as you wash dishes or clean up the kitchen

Notice the sensations as you drink coffee or tea

Be present when you hug someone

Notice how your breakfast and other meals taste

Notice your “hungers”—for food, rest, affection, accomplishment, and nurturing activities

When you go for a walk

While you talk on the phone

As you drive your car

When you grocery shop or do errands

As you turn on the TV—also notice how what you see effects your emotions

Be deeply present as you meet others

When you get sleepy, celebrate your blessings of a comfortable place to lay your head

 

  • Pay attention. Don’t just do your activities on Have a sense of the sacredness of your life. Your life is rich and valuable. Celebrate your wild and precious life!
  • Resist rushing. An example from Thich Nhat Hanh’s book Present Moment Wonderful Moment (mindfulness verses for every day life) and Peace Is Every Step deal with driving, something that most of us do every day.

For a PDF copy: Mindfulness—Meditation—Slowing Down in Our Daily Lives

Make Your Mind an Ocean: Become Your Own Therapist!

Four Foundations of Mindfulness: body, feelings, mind, and all phenomena

How to Plan Quick and Easy Menus

                                    DINNER, WHAT’S QUICK & EASY?

                                                      

Making Quick Dinners

Busy schedules create a need for quick and easy meals. Fatigue, stress, and special events can threaten to overwhelm our intentions about eating sensibly.

Planning is the key, but it is easy to forget as pressures mount. A few moments of planning will reduce last-minute stress and confusion and save approximately 15 percent on food costs. I eat all of my meals and snacks for about $7.50/day. Planning ahead does not mean you have to plan every detail. Merely decide when you will plan your meals each week, leaving allowance for changes. Keeping your pantry well stocked is the key!

                                                   Quick Meals According to Categories

How to Plan  

  • Review your upcoming schedule. When will you have time for: Planning? Grocery shopping? Cooking? Who will eat the meals? What are their food preferences?
  • Have necessary materials available, such as cookbooks, newspapers, magazines, and a shopping list.
  • Prepare a cup of tea or a cool drink to sip when planning. This can make it enjoyable. We suggest that you also involve other family members, when possible. This helps them feel included. They also develop the skill of meal planning.
  • Be realistic. Plan foods you will prepare easily. See “Quick & Easy Meals For Busy Lives–According To Meal Categories” below.

What to Plan 

  • Think of a meal “focus” or category, then use simply prepared foods to round out meals and add interest. Consider fresh or canned fruit for dessert, a variety of sliced breads, vegetables that are quickly cut, or bagged salad mixes. See suggestions below.
  • Select protein items that cook quickly, such as poultry, thinly sliced fish, or shellfish.
  • When preparing mixed dishes, keep the number of items to five to speed up the process.
  • Plan for leftovers. Prepare several dishes at the same time. With extra food prepared, you will be able to take a day off from cooking!
  •   Check Out Delicious Quick Meals!

Use of Time-Saving Equipment

  • Apple corer
  • Slow cooker
  • Food processor
  • Large vegetable steamer
  • Microwave
  • Pressure cooker
  • Rice cooker

Ask For Help

  • If the post-meal clean-up discourages you from cooking, ask for help in cleaning up.
  • Make meal preparation a group affair.
  • Request a back or shoulder rub since you are preparing the meal! Ahh!
  •   Listen to your favorite music. Ooh…this part is FUN! I just made a salad and steamed veggies while listening to some wonderful tunes! Singing is FUN too!

Keep it Simple

  • Once you have your Healthful PANTRY set up it’s easy to “max & match” meals
  • Keep a variety of “emergency foods” on hand for times when there is NO time to cook
  • Perhaps try one to two new recipes per week.
  • Include the new ones along with old favorites.
  • Keep a folder with menus and recipes in it.
  • Think seasonal: in Winter–> soups and stews, baked meals; in Summer–> salads and sandwiches, and stoveless meals.

                                                                        Quick Menu Ideas!!!

          Quick & Easy Meals For Busy Lives–According To “Meal Categories”

Developed By Bob Wilson BS, DTR

CATEGORIES (MEAL “FOCUS”)          WHAT’S IN YOUR PANTRY?

Casseroles

Great flexibility and mouth FUN!

Noodles, rice, beans, potatoes, frozen/fresh: peas, corn,  eggplant,  all other vegetables,  tofu, tempeh, frozen/fresh meat, fish & poultry, lowfat gravies and soups
Pasta

Use LOTS of fruits and veggies

Stewed tomatoes, onions, green/red/yellow sweet peppers, garlic,  sun dried tomatoes,  sautéed  or microwaved vegetables, dried or canned beans, bean soups, lowfat chili, lowfat/fat-free cheeses, lowfat meats, fish or poultry, lowfat salad dressings
Vegetarian

See vegetarian main dish ideas

All kinds of fresh/frozen vegetables & fresh/dried and canned fruits, dried/canned beans, refried black, pinto, & spicy beans, tofu, tempeh, rice,  barley, buckwheat, bulgur, lowfat dairy products (yogurt, cheese, cottage cheese, cream cheese), chili, pita bread, tortillas, nachos with lowfat cheese/salsa, Garden Burger/Sausage& Garden  Spicy Bean, yogurt & fruit, SPICES from “A to Z”!
Breakfast For Dinner

On-the-Go Packed Lunches

Use when HOT or in a rush

Lowfat omelets/frittata  made with egg substitute & all kinds of vegetables, lowfat waffles/pancakes with strawberries, raspberries, blueberries, etc., whole wheat French toast, all kinds of cereals, lowfat/fat-free milk and yogurt, lowfat muffins
Baked & Microwaved Dinners

Baked dinners in Winter, microwave in Summer time

Potatoes, yams, sweet potatoes, all kinds of vegetables, lowfat lasagna (noodles, stewed tomatoes, spaghetti sauce, lowfat cheeses, beans, etc.), lowfat meat, fish or poultry, tempeh, even commercial lowfat frozen entrees and dinners!
BAR (Salad, Taco/Burrito & Potato!)

*Salads:

-Fruit & Vegetable Salads

-Potato Salads

-Green  & Marinated Salads

-Slaws & Mixed Fruit/Vegetable

-Bean & Grain Salads

Mix and Match!

Lettuce, tomatoes, cucumbers, carrots, sweet bell peppers, green beans, jicama, Jerusalem artichokes, broccoli, cauliflower,  beets, onions, corn, cabbage,  eggplant, spinach, zucchini, fennel root, pineapple, oranges, bananas, apples, melons, pears, grapefruit, grapes, kumquats, kiwi fruit, mangoes …and MANY MORE!, salsa, spaghetti sauce, tortillas (corn & whole wheat),  red/purple or Yukon Gold potatoes, lowfat meats, fish & poultry, dried cooked & canned beans, lowfat salad dressings, flavored vinegars, chutneys, sauces & dips
Meats

Use Kabobs & stir frys; encourage use of veggies and fruits!

 

Grilled/broiled chicken & turkey, fish,  meat with vegetables or fruits (kabob’s), marinades, SPICES!
Soup (stews/chili’s) & Salads (Sandwiches for Summertime!) Chili, lentil, split pea soup, borscht, gazpacho,  all kinds of vegetables & fruits, SPICES!, mustards, bean spreads & refried beans, GREAT breads
Stir Fry ALL vegetables- fresh & frozen, tofu, tempeh, chicken,  turkey, lowfat thin-sliced meats,  SPICES, marinades, low sodium tamari soy sauce, hot sesame oil, noodles, rice
Leftovers!

Planned cook-overs

???????  Mix & match–cook up large batches and freeze extras, make large  vegetable & fruit salads, soups, bean spreads–Use when “no time to cook”!
Guinea Pig!

Don’t cook the poor thing!!

TRY SOMETHING NEW!  Check out magazines, newsletters, cookbooks, newspapers and then keep a file –one page per “category”–with your favorite “yummy”  recipes to use again!
Adapted from Yolanda McVicker, Frugal Homemaker Newsletter

                                  Cook It Quick! link: https://cookitquick.org/

                                                IS AN EXCELLENT SITE!

 

 

Cultivate Health as You Celebrate Well-Being!

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Cultivate health! Celebrate well-being!

Vitality/aliveness/well-being is more than a number on a scale!

Ask yourself: What’s NOT wrong?

What are the blessings in my life that sometimes I might take for granted?

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Come to the banquet table of life.

Learn to nourish yourself in ways that provide lasting nourishment to the soul (heart).

Practice the recipes for nourishing the heart.

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Learn the art of cultivating joy.

Ask yourself, what nourishes joy in me? What nourishes joy in others?

Do I nourish joy in myself and others enough? Do I enjoy the precious jewels that I have?       

        Daily Check-in:

  Notice if there’s suffering (obstacles/patterns that don’t work well).

See a cause.

See a way out, and a path that shows the way out.

Practice the path.

     Ideas for Self-Nurturing Activities         By Bob Wilson, BS, DTR

(* = FREE) This list is euphoric and non-caloric!!!

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Paint Your Life with Creativity! The Painting Experience

Self-Nurturing Restorative Box

Sprinkle Dollops of Delight and Self-Care Towards Yourself

Ways to Learn to Love Your Body

Listen to my favorite music

Enjoy a long, warm bubble bath

* Go for a walk

* Share a hug with a loved one

* Relax outside

* Practice feeling contented

* Physical activity (of my choice)

* Spiritual prayer

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*Attend a caring support group

* Practice diaphragmatic breathing

* Do stretching exercises

* Reflect on my positive qualities: “ I am…”

* Watch the sunrise/sunset

* Laugh

* Concentrate on a relaxing scene

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Create a collage representing “the real me”

Receive a massage…ah…

Massage

* Reflect on: “I appreciate….”

Write my thoughts and feelings in a personal journal

Attend a favorite athletic event

Do something adventurous!

Read a special book or magazine

* Sing, hum, dance or whistle a  happy tune!

Play a musical instrument

* Spiritual meditation

MEDITATING DOG

Work with plants (gardening)

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Learn a new skill

See a special play, movie or concert

Work out with weights

Ride a bike or motorcycle

Make myself a nutritious meal

HPIM0285.JPG

Draw/paint a picture

MY FIRST PAINTINGI SAY YES TO MY LIFE

* Swim, float, wade, relax in a  pool, or on the beach

Do aerobics/dance

Visit a special place I enjoy

* Smile & say : “I love myself.”

* Take time to smell the roses  (and other flowers I enjoy!)

uncondition love ROSEP1040518

* Imagine myself achieving my goals and dreams

Go horseback riding

* Reflect on “my most enjoyable memories”

* Enjoy a relaxing nap

Visit a museum/art gallery

* Practice yoga

Relax in a whirlpool /sauna

Enjoy a cool, refreshing glass of  water or juice

* Enjoy the beauty of nature

HPIM0569.JPGP1000633

* Count my blessings: “I am thankful for…”

* Play as I did as a child

* Star gaze- stay up late, get up early!

* Window shop

* Daydream

* Tell myself the loving words I want to hear from others

Attend a special workshop

Go sailing/paddle boating

Reward myself with a special  gift I can afford

Take myself on a vacation

Create with clay/pottery

GIZO FRONTVOW PLAQUE

* Practice positive affirmations

* Pet an animal

* Watch my favorite TV show

* Reflect on my successes: “I CAN….”

Make a bouquet of flowers

LOVE OF FLOWER ARRANTEMENTS

* Relax: watch the clouds

Make myself something nice

* Visit a park/woods/forest

Read positive, motivational literature

* Reflect on: “What I value most in life…”

Phone a special friend

Go on a picnic in a beautiful setting

Enjoy a gourmet cup of herbal tea or coffee

Participate in a favorite sport, game, recreation

* Practice a relaxation exercise

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* Practice the art of forgiveness

Treat myself to a nutritious meal at a favorite restaurant

Participate in a hobby

* Practice feeling awe for life

woman meditating on rock

* Discover a new place

* Hug a tree!

* “Meow” with a cat; “ bark “with a dog, “chirp” with a bird !

* Create my own list of self-nurturing activities

LIVE LIFE

ABC's of Zestful Living-COLOR

Learn to Effectively Manage Social Gatherings

 Holidays are Here! So Be a Lamp Unto Yourself!

 BE A LAMP UNTO YOURSELF

Failing to plan is planning to fail!  An ounce of preparing is worth a pound of fat!

Prior Planning Prevents Painful, Poor Results!

Get to know your DANGER ZONES. Where is it difficult for you to stand up for yourself and make healthful choices?

autobiography in 5 chapters

Which situations and times do social groups influence you the most? At work? During pot lucks? At your church or spiritual group? With family and friends? At the neighbors? On vacations and holidays? At restaurants? When you’re feeling overwhelmed (too many needs and requests for your time) and out of balance? What’s your challenge?

Consider that you probably have been through these situations numerous times in the past. What can you LEARN from them? HOW can you make more effective choices next time?

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Take into account the mindset of  holidays or special occasions:

  • Special occasions are filled with people, food, and emotions. Because of this, the events may be enjoyable and stressful at the same time!

  • Notice that the gatherings frequently center around FOOD! You’ll probably find tempting treats everywhere!

  • Many times you may find that overeating is encouraged, “Oh you can go off your diet, just this once!”

  • Because the events may involve lots of preparation (cleaning up the house, shopping, food preparation) you may not find time to go for a walk or to practice other stress reduction activities (like taking a NAP!)

  • Watch out for being:  P-HALT? Are you too: P=Pressured, H=Hungry, A=Angry, L=Lonely, T=Tired?

  • You may discover that family dynamics may increase stress for you.

THE OVALS FINAL-COMPLETE WORKSHEET.pdf

SHORT-Journal tips and ideas-1.pdf

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Get to KNOW yourself as you develop wisdom. Pay attention to your choices as you notice a lifetime of holiday habits automatically play out. Prepare yourself to be successful on special occasions by exploring the following sections:

Use the Stages Of Change  and The Daily Personal Check-In for suggestions on how to become a more effective self-manager.

Remember, progress not perfection! Easy does it, but DO it!

Think Light For The Holidays!    Christmas Relish Tree

                                                                                                                                                            Think Light for the Holidays!                                     Christmas Relish Tree!

Do You Need an Emotional-Spiritual Tune Up?

Be the change in yourself that you want to see in the world!  Gandhi

Be a lamp unto yourself!

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Here are my thoughts that I wrote in my journal last summer when I noticed that I was very cranky, reactive, and fairly miserable. I wondered what choices that I had recently made that led me to feel that way. I contemplated how I could change my perspectives and choices so I could feel happier and restore balance to my life. How about for you? Could you use a tune up?

UPDATE: This last season of 2013 and 2016 has seen many opportunities and challenges: increased work demands (and then retirement after 40 years), family, friends, and in-law illnesses came up. I was also attempting to support them too; lots of housework and gardening, shopping & cooking, and other healthy-lifestyle practices, trying to promote my Playbook; friends requests and having a variety of guests over (all fun…and it takes time and effort to plan and implement)…and I arrived at a place of feeling extremely tired and stressed. I realized I was at a place of burnout. OOPS!

I wanted to be compassionate for everyone in the world….and I realized that I was depleted. I took time to remember that the cycle of compassion is not complete without myself. I can’t drown…I need to keep myself afloat too. It’s essential that I heal my own traumas.

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ASK myself: “Is this compassion for me? Can I take on this commitment and not overwhelm or harm myself?” I can remember that it’s not my job to save the world single-handedly. Plant the seeds that I can–do what I can. That is enough.

VOW PLAQUE

It’s essential that I take care of my instrument (my body, mind, and spirit) too so that I can make beautiful music! No one can take care of me–I have to do it. I realized that no one can balance my life for me–I have to do it.

CAR TUNE UP

So I asked a friend if we could stay home today (and not take a whole-day trip to Eugene from Portland OR). I slowed down and actually went to the gym for a short while, visited my spiritual group and meditated 2 hours, and then went home and took a nap! Ah…now that felt better!

I asked myself, how can I create my life more skillfully?

I want to become a doctor to my own mind, emotions, and life!

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  • When life gets challenging (with lots of busyness, suffering, difficult experiences) then I really need extra meditation, contemplation, and time spent on managing my stress (not less!).
  • Set my daily intentionthis is the way I’m going to do it. I’m not creating more separation from myself and others by my choices. ASK: Does this act of body, speech, and mind serve my highest aspirations for my heart and life? It is my intention that you are not going to be harmed by me in any way. It is safe to be with me.

Relax, Work,Play, and Flirt!

  • Practice stress management techniques. Slow down. Release speed. Allow extra time. Release the need to rush to the next thing. Own my place on the earth. Move slowly throughout the day. Contemplate and celebrate my journey of life!
  •  Relax. Observe and allow. Be aware of and stay connected with each of the experiences that I encounter. Pay attention to my reactions to life’s events.
  • Know what enough is. Watch greed (and compulsion) for accomplishment (e-mails, computers, house chores, social activities, etc.). Notice the heaviness of obligation.
  •  Ask where’s my heart? I shut off my heart when I live in my head (constant thinking—remembering, planning, and judging).
  • Remember all of stories and identities I have about me and others are not true! Everyone, everything, and myself are in a constant state of change all of the time. There is no solid and unchangeable core in anything. Everything is in flux.
  • Don’t buy into the idea that I need a long retreat or a special environment to get happy (have emotional and mental balance and peace). It can happen in my daily life—IF—I set up the daily patterns and choices for it to manifest!

ASK: Would I rather be right or happy? Remember, my serenity is inversely proportional to my expectations!

 I SAY YES TO LIFE!

o ASK: Am I happy, peaceful, and contented? Yes/No? If not, what habits or patterns or mind am I cultivating? Notice that attachment to what I want à anger and unhappiness are the result.

o High and unmet expectations lead to impatience and frustrations. When I have lots of desires, wanting to be right or acknowledged, and have attachment to my views and my desired outcomes (“I want or must have…”) I notice that I’m miserable!

o Do I have strong attachment to my projects, views, and perspectives? If I do, what happens to my peace of mind?

  • I’m in charge of making my choices, trying things out—making the effort. I’m not in charge of the results or outcomes. When I’m attached to the results, I suffer and am unhappy.

For perspective, consider the metaphor of looking at a forest floor. You will see trees fallen everywhere, branches, old flowers, shrubs, and leaves all over. They are all in various forms of decay and regeneration to new life forms. So like all of life (humans too) on earth—some falling down, crashing and burning (falling into relapse around harmful behaviors)—going through apparently difficult and chaotic circumstances, there is dying of old ways and regeneration of new forms of life. They are evolving in ways that are right for them!

Perhaps consider too:

Kiss The Earth and Walk as You Touch Peace in Every Moment!

Setting Healthy Boundaries

Various Meditations

On The Spot Stress Managers (new audio relaxation tape)

Prescription for Well-Being!

Overcoming Your Obstacles to Healthful Eating

How to Develop a Loving, Self-Nurturing, Inner Voice For You!

Thich Nhat Hanh questions (Mary shared them with me.)

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Dear Friends,

Consider these questions today. This can apply to a romantic partner, but family or even in the business world…or really to any relationship:

1.      Are you in love?  Creating Healthy Relationships

2.      Are you still in love? Loving-Kindness: Learn to Befriend Ourselves and Others and Love Your Body!

3.      Do you want to reconnect with the person you used to love?

4.      Do you think that he or she is happier than you are now? How to Develop a Loving Relationship with You

5.      Do you have the time for each other or are you both to busy? Overwhelmed? Are You Taking In Too Many Empty Calories? and Help! I’m movin’ too fast! I need to slow down!

6.      Have you been able to preserve your freshness and beauty for yourself and for the other person?

7.      Are you capable to offer him or her freshness and beauty everyday? CELEBRATING The Simple Joys Of Life!

8.     Do you know how to handle the suffering in yourself? Four Foundations of Mindfulness

9.     Are you able to help handle the suffering in the other person? Relax, Observe, and Allow

10.  Do you understand your own suffering and the roots of that suffering?  Getting to Know Your Stress and How to Management It and Out Of Hell, Into Freedom Thoughts

11.  Are you able to understand the suffering in the other person? Make Your Mind an Ocean: Become Your Own Therapist!

12.  Do you have the capacity to help the other person suffer less? Thoughts On Healing and Helping Yourself and Others

13.  Have you learned the way to calm down the painful feelings and emotions? Dialectical  behavior therapy 

14. Do you have the time to listen to yourself, your suffering, your difficulties, and your deepest desire? Mental Nutrients: What To Say When You Talk To Your Self

15.  Do you have the time to listen to him or her and help him or her to suffer less?

16.  Do you know the Buddhist way of restoring communication and bringing reconciliation? Non Violent Communication

17.  Are you capable of creating a feeling of joy and happiness for yourself? Peace!

18. Are you capable of helping the other person to create a feeling of joy and happiness? Be Happy and Contented!

19. Do you really think you have a clear spiritual path to go? What Is Life About? Heart Advice

20. Do you have the feeling of peace and contentment within yourself? Invent A New Life!

21. Do you know how to nourish your love everyday? Rules For Being Human

Benefits of meditation

To Cultivate Holistic Well Being: Know Yourself! How?

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Begin with the end in mind….to learn how to become your own personal trainer…your own lifestyle coach. How do you do that?

Set your intention–a goal–to cultivate health. What is the process?

uncondition love ROSE
It works better as you bring attention to  your life and take time so STUDY YOURSELF.

Through that study and exploration you come to KNOW YOURSELF!

What works? What doesn’t work? What influences you?

A Diet of Self Love

You will remain more motivated if you cultivate the inner attitude to HONOR YOURSELF…with every choice that you make..moment by moment…day by day.

You might ask yourself: Am I cultivating health of body, mind, and spirit today by the choices that I am making?

Am I cultivating a Happy Mind???
ROSE IMAGE

Background:

http://www.balancedweightmanagement.com/change.htm
http://www.balancedweightmanagement.com/IfYouWouldGrow.htm

DOCTOR TO PATIENT PRESCRIPTION.

Small Baby Steps Lead to Success. YES, I Can Change!

Whether you believe you CAN, or you believe you CAN’T, you’re right!

Many people can feel defeated and unsure they will be able to make lasting changes in their lifestyle because they haven’t been successful in the past. They hold their PAST unsuccessful history against themselves.

To change our INNER VISION and self-perception, it is really helpful to try out “baby steps” of new lifestyle options. Focus on an area that you want to change, explore resources, come up with a PLAN for change and try it out. 

BELIEVE that you CAN  do it! IMAGINE that you CAN succeed! VISUALIZE that this IS possible for you to accomplish. Belief, imagination, and visualization strengthen the actuality of your achieving lasting change.

Take action! If you have not been successful before, you CAN BE this time! Seize the Moment.

A National Weight Control Registry survey found that 91% of people who were ULTIMATELY successful at losing weight and KEEPING IT OFF had tried numerous times before they finally figured out a strategy that worked for them. I found that this was also true for me with my weight loss and also my FINALLY stopping use of alcohol and drugs.

You can BEGIN in any area of your life that you want to.

The steps that you select should be FUN and enjoyable! Self-care does not have to be torture. You can learn to celebrate a healthful lifestyle! In fact, making FUN your focus will insure that your new patterns naturally become your new way you create your life.

Skip off to visit:

We find our way one step at a time.

 For a printable PDF version: Small Baby Steps Lead to Success.pdf

Here are some examples:                                                   Take Small Steps Today!

RULES FOR HEALTHY LIVING

1. Walk to work (at least part way); or park in the far-away parking spot.
2. Use fat free milk over whole milk.
3. Do sit-ups in front of the TV (during commercials).
4. Walk during lunch hour–at least for 10 minutes!
5. Drink water before a meal.
6. Eat leaner red meat & poultry.
7. Eat half your dessert.
8. Walk instead of driving whenever you can.
9. Take family walk after dinner.
10. Skate to work instead of driving.
11. Avoid food portions larger than your fist.
12. Mow lawn with push mower.
13. Increase the fiber in your diet (see my article).
14. Walk to your place of worship instead of driving.
15. Walk kids to school.
16. Get a dog and walk it around your neighborhood or in a nearby park.

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17. Join an exercise group.
18. Drink diet soda (or just water!).
19. Replace Sunday drive with Sunday walk.
20. Do yard work.
21. Eat off smaller plates and use smaller glasses.
22. Get off a stop early & walk.
23. Don’t eat late at night.
24. Skip seconds.
25. Work around the house.
26. Skip buffets.
27. Grill, steam or bake instead of frying.
28. Bicycle to the store instead of driving.
29. Take dog to the park.
30. Ask your doctor about taking a multi-vitamin and mineral supplement.
31. Go for a half-hour walk instead of watching TV.
32. Use vegetable oils over solid fats.
33. eat more carrots, less cake.
34. Fetch the newspaper yourself.
35. Sit up straight at work and stretch once each half hour.
36. Wash the car by hand.
37. Don’t skip meals and have healthier snacks.
38. Eat more celery sticks.
39. Run or walk faster when running errands.
40. Pace the sidelines at kids’ athletic games.
41. Take wheels off luggage.
42. Choose an activity that fits into your daily life.
43. Park further from the store and walk.
44. Ask a friend to exercise with you.
45. Make time in your day for physical activity (even 5 minutes!).
46. Exercise with a video if the weather is bad.
47. Bike to the barbershop or beauty salon instead of driving.
48. Keep to a regular eating schedule.
49. If you find it difficult to be active after work, try it before work.
50. Take a walk or do desk exercises instead of a cigarette or coffee break.
51. Perform gardening or home repair activities.
52. Avoid laborsaving devices.
53. Take small trips on foot to get your body moving.
54. Play with your kids 30 minutes a day.
55. Dance to music.
56. Keep a pair of comfortable walking or running shoes in your car and office.
57. Make a Saturday morning walk a group habit.
58. Walk briskly in the mall.
59. Choose activities you enjoy & you’ll be more likely to stick with them.
60. Stretch before bed to give you more energy when you wake.
61. Take the long way to the water cooler or restroom at work.
62. Explore new physical activities.
63. Vary your activities, for interest and to broaden the range of benefits.
64. Reward and acknowledge your efforts.
65. Choose fruit for dessert.
66. Consume alcoholic beverages in moderation, if at all.
67. Take stairs instead of the escalator.
68. Conduct an inventory of your meal/snack and physical activity patterns.
69. Share an entree with a friend.
70. Grill fruits or vegetables.
71. Eat before grocery shopping.

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72. Choose a checkout line without a candy display.
73. Make a grocery list before you shop.
74. Buy 100% fruit juices over soda and sugary drinks.
75. Swim with your kids.
76. Flavor foods with herbs, spices, and other low fat seasonings.
77. Remove skin from poultry before cooking to lower fat content.
78. Eat before you get too hungry.
79. Don’t skip breakfast or other meals.
80. Stop eating when you are full!
81. Snack on fruits and vegetables.
82. Top your favorite cereal with apples or bananas.
83. Try brown rice or whole-wheat pasta.
84. Include several servings of whole grain food daily.
85. When eating out, choose a small or medium portion.
86. If main dishes are too big, choose an appetizer or a side dish instead.
87. Ask for salad dressing “on the side”.
88. Don’t take seconds.
89. Try your burger with just lettuce, tomato and onion.
90. Try a green salad instead of fries.
91. Bake or broil fish.
92. Walk instead of sitting around.
93. Eat sweet foods in small amounts.
94. Take your dog on longer walks.
95. Drink lots of water.
96. Cut back on added fats or oils in cooking or spreads.
97. Walk the beach instead of sunbathing.
98. Walk to a co-worker’s desk instead of emailing or calling them.
99. Carry your groceries instead of pushing a cart.
100. Use a snow shovel instead of a snow blower.

For a terrific summary of 171 lifestyle change ideas upload: SMALL STEP GOV IDEAS.pdf

7 RULES OF LIFE

Healthy Weight – it’s not a diet, it’s a lifestyle!