#マインドフルネス

[erihagiwaraczt]

3/28(火)21:00 〜 ▶️野村千秋CZT @chia_tangle 、 喜多岡季子CZT @toshiko3_zentangle によるインスタライブ💕 ・ ・ブラックタイルにゴールドと白でキラキラ✨ゴージャスなご提案✨☺️ ・ちょっとエスニックな仕上がりも魅力的。バームクーヘンGEMもそれっぽい感じ💓😍💕 ・難しそうだけど意外と直ぐに描けました💕何枚も描きたくなります✨🥰✨ ・ ・楽しかった〜💕ありがとうございました💕 ・ ・ ・オンラインやビデオで簡単にレッスンが受け易くなった一方で、ナマの作品に触れる機会が減ってきました。 ・先生方の作品30点以上を直接 観覧できるこのチャンスをお見逃しなく！！！ ・ ・期間中、インスタライブ配信もいっぱいあります💕 💕見逃したかたはアーカイブへGO👇💕 -------------------- ◆Instagram LIVE 🗓3/18(土) ▷14:30 ▶️ @toshiko3_zentangle 🗓3/20(月) ▷13:30 ▶️ @suzume_zentangle ▷15:00 @mikkochan39 ▶️ @shin5mama 🗓3/21(火祝) ▷9:00 ▶️ @aya36_czt36 @soieje ▷14:00 ▶️ @hiroko_muzentangle @art.yokomaekawa1227 🗓3/24(金) ▷15:00 ▶️ @kaori.zentiles 🗓3/26(日) ▷13:00 @ransuemiki0113 ▶️ @eri_eartcrafts 🗓3/27(月) ▷21:00 @mieko_zentangle_czt ▶️ @eri_eartcrafts 🗓3/28(火) ▷21:00 ▶️ @chia_tangle @mieko_zentangle_czt @aya36_czt36 🗓3/29(水) ▷11:00 ▶️ @art.yokomaekawa1227 ▷13:00 ▶️ @mikkochan39 ▷15:00 ▶️ @tomomy_tangle0 🗓3/30(木) ▷21:00 ▶️ @chia_tangle @toshiko3_zentangle 🗓4/1(土) ▷14:30 @emi_zentangle @kaori.zentiles @pico_takatan @fumiko_zen -------------------------- ◆展示会場 大阪市中央区民ギャラリー ◆展示期間　 3/20(月)〜3/31(金) ※3/21(火祝)、25(土) 休み ※3/26(日)観覧可能 -------------------------- #czt36japanweek #czt36japan #CZT36PlusJapanWeek2023 #CZT36PJW2023 #36期展 #zentangle #zentangles #doodle #zendoodle #tangling #drawing #zenart #lineart #arttherapy #pendrawing #ゼンタングル #ペン画 #パターンアート #マインドフルネス #リラックス #瞑想 #禅 #ZIA #ぜんたんぐる #love_arts_help #featuregalaxy https://www.instagram.com/p/CqdkLzuPUXi/?igshid=NGJjMDIxMWI=

#czt36japanweek #czt36japan #czt36plusjapanweek2023 #czt36pjw2023 #36期展 #zentangle #zentangles #doodle #zendoodle #tangling #drawing #zenart #lineart #arttherapy #pendrawing #ゼンタングル #ペン画 #パターンアート #マインドフルネス #リラックス #瞑想 #禅 #zia #ぜんたんぐる #love_arts_help #featuregalaxy

[keisukeniwa]

#ヨガ と呼吸の先生、#堀杏子 さん @kyoko_theatre13 と、 キックとヨガと呼吸のシンクロセッション！ 共通するのは頭のテッペンから足先まで各パーツをエネルギッシュに活性化するためのエトセトラ。 ヨガは静寂のイメージがあって、あまり触れてこなかったけど、 堀杏子先生のやられてる #プラブヨガ ってのは、呼吸に合わせて神経バッチバチに刺激入るめっちゃ動的な内容で #ゾーン や #フロー状態 にアクセスする感覚で視野はクリアに具体的に、思考はクリアかつ抽象度合が上がる感じが新鮮な感覚。 奥行きがたっぷりありそうなので未知なる覚醒クエストとエネルギー交換は引き続きです、ありがとうございましたー！ #キックボクシングトレーニング #呼吸法 #ZONE #マインドフルネス #若返りホルモン #自律神経のバランス #ナディクレンジング https://www.instagram.com/p/ClTnl2avUlU/?igshid=NGJjMDIxMWI=

#ヨガ #堀杏子 #プラブヨガ #ゾーン #フロー状態 #キックボクシングトレーニング #呼吸法 #zone #マインドフルネス #若返りホルモン #自律神経のバランス #ナディクレンジング

[yogaken]

【マインドフルネス】今さら聞けない、マインドフルネスとは？

#youtube #マインドフルネス

[hinazuru67]

Inner Peace: Reflections on Joy and Harmony

When we experience joy and peace in our mind, we are in harmony and balance with ourselves.

#illustration #ワンネス #引き寄せ #共感 #宇宙 #ai image #ameblo #ai art #マインドフルネス #瞑想 #愛

[mreiyouscience]

　「マインドフルネス」とは

「自分が何者であるか？」を探り

今この瞬間にいつも「イエス！」と言い

人生に「イエス！」と言い

現実を受け入れて

行動するための技法だ。

この「マインドフルネス」を通じて

何かを当たり前と考えるのを止めて疑い

自分が知っていることは

間違っているかもしれないことを

受け入られるかもしれない。

そしてこの「無知の知」の体験こそが

「ヴァルネラビリティ」の体験である。

（「ヴァルネラビリティ」

について知らない人は

「YouTube」で

「ブレネー・ブラウン:傷つく心の力」

と検索してほしい。

（日本語字幕あり、20分）

ブレネー・ブラウン:傷つく心の力

ブレネー・ブラウン「恥について考えましょう」

アンドリュー・ソロモン: 人生で最も苦しい経験から、自分らしくなる

視聴した人も再度見ると発見があると思う。

なぜなら本書の要約にもなっているからだ。）

この「ヴァルネラビリティ」は

「希望・共感・責任

ありのままの自分・謙虚さ」の源だ。

また「ありのままの自分」

であろうとすることによって

人生に生きがいを見出し

他者と競争するのではなく

他者と深い人間関係を

築くことができるだろう。

ただ

「ありのままの自分」でいることは

「身勝手だ。」

という人もいるかもしれない。

しかし

それは間違っていることが分かっている。

「マインドフルネス」を通じて

「ありのままの自分」だけでなく

より大きな自己認識を養うことができる。

そしてその過程で

他者への共感という「スキル」を伸ばし

深い幸福感を味わうことができるのだ。

（人間関係と幸福についての関連性を

さらに詳しく知りたい人は

「YouTube」で

「What makes a good life?

Lessons from the longest study on happiness

| Robert Waldinger」

と検索されたい。

（日本語字幕あり、約13分））

そして

この共感という「スキル」に欠かせないのが

「聴く力」だ。

やや抽象的に聞こえるかもしれない。

そこで「聴く」という漢字を

じっくりと眺めてほしい。

まず

「聴く」には「口」の文字が見られない。

これは

「話したい！」という

私たちの欲求が

しばしば「聴く力」の妨げに

なっているからだ。

また「聴く」には

「耳・目・心・十」

という漢字が見られるだろう。

つまり「耳・目・心」を

「十分」に開いて

聴くことが求められているのだ。

このように「聴く」ことは大変だ。

しかし今まで機能不全だった

「対話」や「会話」の歯車が

噛み合う日が来るかもしれない。

また

前述したように「聴く」ことを通して

「ヴァルネラビリティ」の体験をし

「ありのままの自分」へと

成長する機会になるのである。

そしてこのような

「マインドフル」な態度によって

人生に肯定できるようになり

自分の命や今この瞬間も続いている人生が

「授かりもの」であることに気づき

感謝の念がこみあげてくるかもしれない。

さらに

この「感謝の念」によって

自分や他者に対して

責任感を持てるようになるのだ。

　ただこの本は「マインドフルネス」を通じて

「何を得ることができるのか？」を教えてくれるが

「マインドフルネス」が苦手な人にとって

やや難しいかもしれない。

#心理学 #マインドフルネス #Youtube

[crysteria2023]

「深遠なる流れ - Flow of Depth with Stacked Stones -」

積み上げられた石は深遠なる流れを表現しています 瞑想をしていると、背骨の一つ一つが積み重なっているのを感じます そして、行き着くは頭、それを感じた頃には蒼々とした感覚を味わうでしょう

このアートボードは、瞑想の要素とともに、自然の力強さと静けさを象徴しています。 積み重なる石たちは、時間の経過とともに積み上げられてきたものであり、その姿は深い哲学的な意味を持っています。 それぞれ散りばめられたクリスタルに着目する時、それは見るたびに別の気づきを与えてくれることでしょう。

青と黒のカラーパレットは、深い思索や内省を促し、静かな集中をサポート 流れる時間と共に移り変わることを示し、瞑想の中で自分自身を見つめ直すきっかけとなるでしょう。

部屋のインテリアに静寂と深遠��る意味をもたらし、積み上げられた石の象徴的な表現が、瞑想やリラックスの時間をより意味深いものに変えてくれます。

青色（Blue）

意味: 平和、冷静さ、安定、信頼、洞察力

水色（Turquoise）

意味: 清澄さ、創造性、リラックス、冷静、希望

黒色（Black）

意味: 謎めいさ、高貴さ、厳粛さ、無限の可能性、内省

꙳✧˖°⌖꙳✧˖°⌖꙳✧˖°⌖꙳✧˖°⌖꙳✧˖°⌖꙳✧˖°⌖꙳✧˖°꙳✧˖°⌖꙳✧˖ CRYSTERIAのクリスタルボード 美と哲学が融合するアートボードの世界へ レジンとクリスタルビジューを使用 立体感と輝きを与えます 　♢５００g前後で軽いから飾りやすい 　♢クリスタルの輝きと落ち着きがインテリアにマッチ 　♢既成デザインからオーダーも 　♢１万円代であなたのお部屋に個性を 　♢ハンドメイドだから世界に一つだけ 風景写真、ペット、マインドフルネスのイラスト さまざまなテーマを幅広く取り揃えていきます アートと暮らしてみませんか？ ꙳✧˖°⌖꙳✧˖°⌖꙳✧˖°⌖꙳✧˖°⌖꙳✧˖°⌖꙳✧˖°⌖꙳✧˖°꙳✧˖°⌖꙳✧˖

商品名：「深遠なる流れ - Flow of Depth with Stacked Stones -」 重量：５００g前後 サイズ：短３２cm長４５０cm厚１cm（フレームを含みます） 通販価格：13,000円（送料税込み） 背面上部壁留めフックあり

#mindfulness #mindfulnessart #マインドフルネス #瞑想

[my-happy-sharing]

#モチベーション #アファメーション #元気になる動画 #瞑想 #瞑想音楽 #瞑想アプリ #マインドフルネス瞑想 #ヨガ #マインドフルネス #瞑想 方法 #心理学 #自己肯定感 #開運 #引き寄せの法則 #スピリチュアル #潜在意識 #引き寄せ #asmr #誘導瞑想 #潜在意識の書き換え #寝る前 #聞き流し #アファメーション 朝 #潜在意識 アファメーション #潜在意識 書き換え #成功 #サブリミナル #奇跡 #YouTube #マインドフルネス瞑想ガイド

[petapeta-english]

...

Journaling and meditation are two things everybody can do. You don't need to be an expert. Two practices that help us become more aware of our self and help us to be more in the moment. Very, very simple and very accessible for everybody.

... Not just through physical health, but in our emotional and our mental health as well.

In my training and in my teaching it's not just diet and lifestyle that affect how we feel... it's also our emotional well-being and the way that we think... and everything is connected to each other. Our emotions and our mind connect to how our physical health is... and our physical health impacts our emotional and mental well-being. In my job I work with a lot of one-to-one clients, so I have a full list of clients. I teach big group transformation workshops, I run retreats.... I'm launching an online programme in May... I run a business here in London, and I have a 4-year-old. A very strong-willed little lady. And I'm married and I have a home here in London, and I have a cat called Pango. I say all this, because I live a very full life. And I juggle and people go: 'How do you do it? How do you juggle?'

And for me, finding anchors in my life... to slow down, self-care... has become a fundamental part that is a necessity of my everyday life.

Otherwise I would not be able to do it. There's no way. But I learned a long time ago that if I don't take care of me... I can't take care of anything else. I have a memory. I remember when I first had my daughter  and she was a newborn. I was a new mum, about four weeks in. My husband had gone back to work.

It was a really tough day. I hadn't even managed to get out of my pyjamas yet. He got home from work at 6 p.m. and I hadn't eaten since 10 that morning. I was still in my pyjamas, I hadn't had a shower. A normal scenario when you have a newborn. He walked through the door and I just broke down in tears. I was a mess. He stopped me and he said to me: 'Nicky, if you go down, we all go down.' And I thought: 'God, he's right.' And all these years later it's the same lesson: If I go down, everything goes down. I can't take care of my clients, I can't run my business... I can't be an available, present mother to my daughter... I'm a much less pleasant wife to my husband... and I don't feel good in myself. So I'm here to speak to you today about everyday rituals... finding those everyday anchors. I love the word anchor, because for me it's one of those tools and practices... that root us back into the moment, that ground us when there's a storm going on. What do we need to do so that we have roots again? Really simple everyday practices that become the anchors in our life... and slow us down so that we can find balance. So, how many of you struggle with finding balance in your life... and finding time for self-care? You can put your hand up. I think that's pretty much everybody.

I put my hand up too,  because I don't want anyone to assume... that because I do this job, I've nailed it and I found balance. I say that because balance is not a final destination. It's not like we find balance and then we can unpack our stuff... and can camp out for the next 30 years. No, balance is something that's ever-flowing. We're in and out of it.

Sometimes we go through phases in our life when we are so out of it... and then we have to find our way back. The more that we bring in these rituals... the more we bring in self-care into our everyday way of living... we may get longer periods of time when we're in it, and then we'll come out of it again. A teacher taught me a long time ago... that I'm going to recognise balance the moment I swing right past it. I love that, because it's like we're constantly in this little dance... of coming out of balance and what do I need to do to bring me back. When we come out of it again, what do I need to do to bring me back? It isn't a final destination. It's learning how to do this dance... and learning what is the tool belt that works for us? Individually. Each one of us will need something different. What is the tool belt that we go back to time and time again...

when we need to come back into balance? I was doing a little bit of research in the last week. I just wanted to look up some statistics, which were quite shocking. I discovered... that mental health is the reason... that 40% of sick leave happens in the workplace. 40% because of mental health-related issues. And that right now, we, women between 25 and 40... are at the highest suicide rate that we've been in a decade... because of mental health-related issues. In the last five years, with the people that I've worked with... People come to me for all sorts of things.  For physical health issues...and for emotional issues. In the last five years I have seen more and more younger-generation people...suffer from mental health-related physical... sorry, from burnout-related physical and mental health illnesses, than ever before.

Insomnia, stress, anxiety, depression, ME... digestive issues, reproductive issues. More than ever before. So this has become a vital, vital thing that we need to change. The fundamental thing we need to change about how we live our life. So, before I want to teach you any useful tools... that would be useful for any of us... first we need to change the way we think about self-care. Let's blast a few myths about self-care, OK? Number one: Self-care is not a luxury. It is a necessity. How many of you think that self-care is a luxury or have thought of it as a luxury?

Yeah. It's like the pampering spa day for our birthday... or the nails that will get done before the big event. But it's not a luxury. It is a necessity. Actually, taking self-care into our everyday life... doesn't just help us to feel better... it actually helps us to become more effective in our life. It actually allows us to become more present, more available, more grounded... and more effective in what we do. So, self-care is not a luxury. It is a necessity. Number two. Number two... What's the number two? I've totally forgotten number two. Oh yes: We never have enough time. Who says: 'I don't have enough time to do this? To take care of myself?' Not right now. -Not today. Obviously not today. I mean in general life. 'I don't have enough time.' 'There's not enough time. I can't have enough time to do this.' I can't tell you how many times I hear that. And I say it to myself. ' There's not enough time, there's not enough time.' That is such an illusion. I tell you, it's a thought process in our mind. We think we don't have enough time, so we skip it. But actually, what happens when we're running around saying we don't have enough time... is everything is getting really tight, we're getting stressed, we're starting to panic. We get panicked, because we're running out of time when we don't have enough time... and then we're worrying whether we're going to have enough time later on to have enough time. And then we start messing up. We start making mistakes... we start forgetting things, we stop being able to see clearly. We no longer have our ability to make choices, we're just reacting all the time. I can see so many heads going: 'Yeah, yeah. Stop talking about me.' I'm talking about me. There's not enough time... I tell you it's an illusion. It is. You know, I discovered it really clearly about 18 months ago. We had a really busy day at work, me and my assistant. It was one of those days where we just... We were at our laptops and we were going to have to be flat at it from 9 a.m. to 5.30. We were like: 'We're never going to get through everything. 'We were at the laptop. And I had forgotten that I had arranged for this reflexologist to come in... and give me a free treatment. She wanted to give me a free treatment. She was new to the industry. So, I'm at my laptop, like this, going: 'There's so much to do. I've got to get on, I've got to get on.' And then the doorbell rings, and I was so annoyed. I was like: 'I don't have time for this. What am I going to do? I'm so annoyed. She's going to ruin my schedule. I'm never going to get everything done.' Obviously, I wasn't in a very pleasant state that day. And she walks in. She was very calm. She sits down on the sofa... and I'm like: 'Oh God, I'm so annoyed. I now have to lie on the sofa for 25 minutes. God.' And she gives me a reflexology treatment. I'm so annoyed that I even said that if my assistant would go after me we'd lose another 25 minutes... it's going to be all day, and then I'm going to be really behind. So, I lie down on the sofa, annoyed and probably not being very polite. And she takes my feet... and then just very slowly I start calming down. I must have gone into a really deep, relaxed state. And as I came to... the whole room looked different. Everything seemed calmer, nicer. I was so happy she was there. Suddenly we were having a really nice chat. And then I was like, to my assistant: 'Oh, it's your turn, go lie down, have your treatment. And I sat at my desk, at my computer, and I just started to compose myself. And then I carried on working. When my assistant finished her treatment, she carried on working. And what was amazing, is when we got to ？ 4.45 we had finished everything. And we had 45 minutes to spare. I was sitting there, going: 'My God, I learned something really new today.' When I went back to my desk, everything I did felt easier. It was more efficient. Everything flowed better. There was no panic. It just got done. And we had time to spare. I tell you that story because we say there's not enough time. When we create time to take care of ourselves... we create more time, we create more space... so that things happen more effortlessly, things happen easier. We become much more efficient at what we do. So, there's blasting a few myths about self-care.

Let me talk about bringing some anchors into our life... bringing some everyday rituals that we can really do at any time. We don't need to go to the spa. This is a very lovely day to come to... but these are things that we can do just in our living room. On the tube, on the bus, while you're walking. One of these everyday things that become accessible to all of us. I don't think it would be effective for me to just list a routine. Wake up in the morning, have your hot lemon, get on the yoga mat for 90 minutes... and after that eat Bircher muesli, and then when you're walking you should be really peaceful... and say in your mind: 'I am enough, I am enough, I am enough, I am enough.' I don't think it would be useful for me to give that. Because then we'd start treating self-care like we treat everything else: Like a military operation. I can't tell you how many clients, when they sit down for the first time in my counselling room... on paper they look like the healthiest people on the planet... but inside they're filled with anxiety and stress. 'Every morning my alarm goes off at 6 a.m., then I do an hour of ashtanga yoga... I drink my hot water and lemon and then this, that, I drink my green juice and then I go to work.' And I just say to them: 'Well, do you want to do that?' 'Eh... Um...' 'Well, how do you feel when you get up in the morning?' 'Oh, I've literally never asked myself.' So, self-care, on its own, is not enough. We also need self-awareness. Self-care plus self-awareness equals self-love. When we gain more awareness about how we are, how we feel....what we need, 'How am I today?'... we can make conscious choices about what tool we need to use to take care of ourselves.

We're not using the tools to override our self... we're learning how to listen to who we are and where we are and how do we take care. So self-care plus self-awareness equals self-love. The first two things I want to talk about are really amazing practices... that deepen our ability to have self-awareness. Awareness is the first step to any lasting change. First we need to be able to see clearly, before we can make a choice. Does that make sense? Yeah. The more that we get to know ourselves... the more we can make choices for ourselves. The first tool is meditation. Who here practises meditation? OK, good. Yeah, me too. And there are all sorts... I'm sure you've all heard a lot about meditation, particularly nowadays. There are all sorts of different techniques, and all sorts of different ways to do it. And I also know that the word 'meditation' has a lot attached to it. It's like: 'Meditation? You mean I have to be enlightened on a mountain somewhere?' Then it becomes this sort of overwhelming thing that we can't reach. I prefer to keep it really simple. Can we just sit and breathe and be? For 10 minutes, 10 to 20 minutes... can we just sit and breathe and be? There are many different techniques that you can use. They're all very useful... but sometimes I find it really, really easy to just sit and breathe. Sometimes it's so simple that we forget. We're like: 'How can it be that simple?' 'That's too simple. Where's the transcend... When am I going to be raised to a higher vibration?' No, can we just sit with our self and breathe... and be present for 10 to 20 minutes with our self? So, let's just practise now. Can you all put your feet flat on the ground? If there's something on your lap just put it on the ground. We're not going to be in this for very long. I'm just using it as an example. And just close your eyes. And just take two deep breaths. And if it feels comfortable, put your hand... put one hand below your belly. In Oriental medicine this is called 'ahara'. This is our centre of energy, centre of balance. And then take your other hand and place it just above your belly button, underneath your ribs. And just breathe. And don't try to breathe. Don't try to get anywhere. Just let your body breathe itself. And while your body is breathing itself, can you just meet yourself... wherever you are... right now? Have awareness of how you feel... right in this moment. How is your body? Is there anything coming up for you? And let yourself land in your own body... without trying to find answers or fix anything. Just become an observer of where you are in this moment. And when you're ready, just take one deep breath more... and very slowly open your eyes. How was that? Good. Can you feel that the space feels a bit different? Like everything just feels a little bit more grounded? This practice doesn't try to change where we are. It actually helps us to connect to where we are, in the moment. How we're feeling, to have awareness of what might be going on. If you'd spend 10 minutes in the morning, just sitting and breathing... You can do it lying in bed. You can do it sitting on a yoga mat, you can do it wrapped in blankets. I have done it on the tube. I have done it on a bus. Wherever you are. You can even do it in the toilet in the office on a stressful day. Just sit and breathe... and reconnect to where you are right now. Bringing a practice like this into your everyday life... helps you to connect to you... so that you may go out there having some awareness of you... before you start meeting everybody else and hearing what they have to think and say. The more awareness and presence that we have to where we are right now... the more choices we can make for our self... so that we're not just reacting to everything around us.

The second practice that helps to deepen our self-awareness is journaling. Who here journals? A smaller amount. Yeah, it's actually a really accessible practice. We can all get a piece of paper and we can all get a pen. That's it, it's really that simple. I like to actually have a journal that makes me feel good. I have a few of these. Journaling is a fundamental practice that I have been using for the last 20 years. What I find amazing about it... is that it takes all the noise that is going on in here... and all the stuff that is going on here... and you can just release it and put it on the page, literally getting it out. What's really useful about it is that when it gets out... you can start to see clearly what's actually going on. It's really hard to work things out when it's just going around and round and round in your head. Have you ever noticed that? It's really, really hard to get clarity and to see clearly... when you're in the experience, in the obsession, or the panic, or the worry. You take a piece of paper and start writing out what's going on. You get it out and put it on the paper. You literally have a moment when you actually start to see: 'Oh, that's what's going on'... and you start to gain an awareness and insight. Some of the biggest life changes in my life... have come  from 'aha! moments' from when I have been sitting journaling: When I first realised I was ready to become a mother. When I realised I wanted to change careers and go back to school. It just happens in simple moments of writing. When I realised I was really on the verge of burnout and I was taking way too many clients. These moments of insight, aha! moments, give me the ability to then go: 'OK, something needs to change. I need to do something to take care.' But it could have easily gone on for another couple of years in here... without anything ever actually changing. I would have just been struggling in it.

And it's also very cathartic. If you have a lot of... If you have emotion going on, if you're struggling to find a solution for something, use your journal. Get up in the morning, maybe journal after meditation, or bring it with you. Instead of scrolling Instagram on the tube, get your journal out for five minutes... and literally write 'How am I doing?'. And then freewrite. Just let yourself write whatever comes next. It's really, really fascinating, and it's different to typing on a phone or typing on a laptop. A teacher told me once... that the ink is an extension of your truth to the page. It's quite impossible to write in a journal without getting honest. It just comes out of you. Which is why I think a lot of people resist the practice. Because actually then the truth comes out and you realise: 'I don't feel good in this job'... or: 'I really don't feel good doing that thing'... or: 'I really need to move house, I'm not happy here.' You start getting the truth, and then you can start taking care. These two practices are anchors of mine that I have absolutely used. And I... You know, there have been days and months when I haven't done it. It's not a military operation. But it's what I come back to. It's always what I come back to. Particularly at times when I felt disconnected again... I've come back to 10 to 20 minutes of breathing and then the journaling.

Let's talk about some other tools and practices, and rituals. What about... nourishment? Food? Who likes food here? I've actually never known anyone who said: 'No, I hate it, I hate it'. Food. How we feed ourselves is how we love ourselves. It really is the truth. I know, when I'm not doing well... when I cannot be bothered to cook for myself or buy food to put in the fridge... and I just keep getting takeaways... what happens next is I can't be bothered to answer my emails... my bedroom gets really messy, and I do not do my admin. That's when I'm like: 'OK, something's up.' The way that we eat is the way that we live. How we nourish ourselves is how we nourish ourselves in our life. So let's choose food that nourishes ourselves. I'm not going to give you a diet or anything like that. But what kind of quality are we giving ourselves? Are we taking the time to cook something? I hear it all the time: 'There's not enough time to cook. I don't have time to cook.' It takes 20 minutes to make a soup, literally 20 minutes. And it's not about following a diet either. There's something about cooking that acts like an anchor. Has anyone ever noticed that? When you're cutting vegs... Yes, go on please. -I really enjoy cooking. It's therapeutic. It's a really therapeutic, nourishing, grounding tool. Whenever I feel chaotic and scattered, I will get in my kitchen and I will make a soup... a really simple soup. Not because I feel like soup, but because I want to cook the soup... so I can ground myself. Cutting the vegs, being in my body again, coming back into the moment. Just creating some nourishment that I can then sit and enjoy afterwards. If you have a really busy life, I guarantee that if you make space to make a soup one evening... by the time you sit and eat it, you will feel different... than how you did when you walked through the door. Instead of walking through the door and getting out the tortilla chips and putting on Netflix... you will feel different if you get in the kitchen and just cut some vegs and make a soup... and sit and eat it, which will take 20 minutes. It will transform not just the taste of what you're going to eat, but how you feel.

So, I'll tell you a little story. I was at a workshop once. I'd just come out of this group emotional process. I was very emotional. I had to go to a cooking class. I was standing in the cooking class and had this chopping board in front of me... and an onion and a knife. I was crying away because I had a really big session earlier. It was a transformational workshop. Tears were streaming down my face. The cooking teacher came over to me. I said: I can't cook, I had a really bad session just then. He just looked at me and said: Nicky, just cut the onion. 'You don't understand, it was a really bad session.' And I'm like sobbing away. He said: Nicky, just cut the onion. I was like: God, he's really brutal. So I picked up a knife and was crying away, and not because of the onion. I'm like slicing away, and I am slicing away. It was really interesting as I started noticing something happened. So I am crying away and slicing my onion... and then the emotions just come, and then it goes. And then it comes and then it goes. And it comes and then it goes. And all I am doing is I'm cutting my onion. By the time I finished prepping the veg... I'm not crying anymore. And I feel calm, and it's passed. And I'm still cooking. So I tell that story because there is something very meditative... about doing these very simple grounding acts... that allow whatever we're experiencing and wherever we are... to just calm and then go. They're meant to come and then go. It's like meditation, no different. So how we feed ourselves is how we love ourselves. If you are going through a crazy time in life, make time to cook. It's important. Thank you.

Number four: body. How is the relationship we have with how we move our body? Movement, getting into our body... I'm not saying exercise, I mean being in our body. There's a difference between getting on a treadmill and running for an hour... so that you do not feel your body... which I have also done... to actually doing some kind of body work or movement... where you actually become more connected to your body. You can still do that with running, there's nothing wrong with running. But can we bring in a practice into our everyday life... that is just part of life, that we make time to move our body. That may be different each day. Because as we get more aware, each day we may need something different. This morning I did some yoga in my own house, preparing myself to come here. Yesterday I walked 40 minutes in the park. The day before I did a body scrub because I was having a really tired day... and I didn't feel like doing much, so I scrubbed my body with a body scrub. Last week I went for a big old run, and it's like... how do I need to move my body today? When we get in our body we come back into the moment. It is an anchor, this actually is our anchor. Our mind can go all over the place, but when we are in our head... Have you ever left the house... without even remembering whether you put you shoes on or not? You have done that, I have done that. Literally. I got halfway to my daughter's school... and I'm like I don't remember when I put my shoes on. When did that happen? We are so in our heads that we don't feel anything else from here downwards. So can we take time to get in the body? Because when we're in the body, we're in the moment. When we're in the body we are back grounded again, we're not in here. When we're in here we're probably a week ahead. Or we are a year behind. When we're here, we have to connect. And that gives us more energy. It gives us more presence, helps us feel grounded and calmer. So can we move our body each day? Whether that's twenty minutes each day j ust stretching, breathing, running. Whatever, I would say make sure you love it. Make sure that it is an act of something that you love... rather than an act of punishment. Do I love... I ran seven miles, seven days a week...fifteen years ago. And I've come from a pretty bad story, I used to be an addict. I used to have eating disorders, I used to struggle with lots of things. And when I first started getting better, I would run seven miles every single day. Seven days a week, and it was like: I'm getting better, I'm getting better. And somebody asked me once: Do you like running? 'I don't know, I hate it.' And I realised that I wasn't doing anything different... from when I was in my addiction, it just looked prettier. Now I like the feeling of running. But when I did it back then... I used to do it in a way that I would not even hear what my body thought or felt. I would push myself so hard... until afterwards that I just felt like I'd been punished. Now I go for a run. And if I feel like walking for a few minutes, I walk a few minutes. And then I run again and feel alive. And then if I need to slow down, I slow down a bit. Now it's more like it's an enjoyable thing to do. I love dancing, I love yoga. I love weights, I love movement. So it's like what do you love doing? And how can you move your body? Walking is fantastic. Yesterday I went for a walk in the park and it was freezing. But God, I felt alive when I got home, and really grounded. And then... Like with my last one. Movement, yeah, this is a good one.

Number five: managing our schedule. Who here struggles with doing lots of things that you don't want to do? How can we find time to take care of ourselves... if we're filling our schedule with all these things that we don't really want to be doing? When we start to practise self-care and self-awareness in our life... become aware of how much energy you are using... on stuff that you want to say no to. How many people are you trying to save that don't want your help? How many parties have you gone to when you were like: I wish I was at home. How many things have you gone to that you didn't have the courage to say no to? Start saying no to the things you don't want. Start small, by saying: No, thank you very much. I'm not hungry right now, I'll eat later. No thank you, I don't feel like going to the movies. But you go, have a good time. I'm gonna stay in and have a bath. When we start saying no to the things we don't want... the moment we say no... is the moment we say yes to what we do want. Yes, I want to take better care of myself. Yes, I don't want to spend tonight around that person that makes me feel bad. Yes, I want to use my time better for things that I love. Start small and build up, it's like a muscle. Saying no to the things that we are wasting our energy on... so that we can start saying yes to the things that we do. So, what I want to say is this: Those are just examples of things that I use in my life that can be useful. But what I really would love you to do, maybe before you go home today... or when you are at home tonight, is write a list of five things... that make you feel more anchored. Because each one of us is so different. So don't just follow what Nicky says, don't follow what a book says... or what so and so says, follow what you... What makes you feel grounded? Write five things, and that's your tool belt. That's your anchor kit. So when you can go on to the anchor kit each day and go: What do I need? Do I need walking? It really helps me, do I need to go for a walk today? Do I need to go out in my lunch break and walk around the block? What do I need? I haven't eaten very well this week. I need to go home and cook something for myself. Whatever it is, for you. I need to go to a zumba class, I don't know. I need to go to a Beyoncé class. Write that list of five things and let that be your anchor kit. And then keep that, that's where you keep going back to. Let me just finish. Last year before Christmas my husband got very sick. He got diagnosed with cancer, he's in the clear now, thank God . But it threw me, like literally in one moment my whole life changed. It was terrifying. I didn't know whether he was gonna make it or not make it. And I was so thrown by life that I didn't know what to do with myself. And my assistant Sara is at the back there. She just said: Nicky, you know what the tools are, just go back to your anchors. In a time I couldn't control whether he was gonna make it... whether he was gonna be in chemo, or how my daughter was gonna react to it... I just went back to my anchors. I went and I cooked, and I got back on my yoga mat. An I got my journal out, and I started meditating in the morning. Everything else I couldn't control, but what I could control was that. And I tell you it helped me walk through, every single moment of that month... until we got out the other side. So these anchors will be with you the whole of your life. So find out what they are. Thank you very, very much.

#英語 #英語学習 #語学学習 #リーディング #多読 #精読 #日記 #ヨガ #呼吸 #アンカー #study #studyEnglish #anchor #マインドフルネス

[tsun]

3月にオススメのiPhoneアプリアプリを2つご紹介します

3月は新しい始まりの季節であり、春分の日や卒業式などのイベントが行われます。女性にとっては、健康管理が大切な季節でもあります。そんな時に役立つのが、「Clue」という生理トラッキングアプリです。女性の生理周期を正確に追跡することができ、健康管理や日々の活動計画に役立ちます。また、Clueは女性の健康に特化しているため、より正確で信頼性の高い情報を提供してくれ���す。 また新しい目標を設定して、心身ともにリフレッシュしたいと思う人が多い季節でもあります。そんなときには、「Headspace」というマインドフルネス瞑想アプリがおすすめです。瞑想やマインドフルネスのプラクティスを行うことで、ストレスや不安の軽減、リラックス、集中力の向上など、多くのメリットを提供してくれます。Headspaceは、初心者から上級者まで幅広く使えるため、瞑想の経験が少ない人にもおすすめです。3月は、新しい気分転換や…

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#3月 #マインドフルネス #健康 #変化が多い #月経周期

[kitasango]

🌟ビジネスマンのあいだでも流行っている【マインドフルネス瞑想】🧘‍♂️ 瞑想とは、 一言にすると「自身の思考を停止して、脳に休息を与える方法」のことなんですよ🧘 集中力がアップしたり、幸福度が上がったり、素晴らしい効果があると言われています‼️ 基本的に瞑想は科学的根拠に基づいているので怪しいものではないんです❗️ 中でもアメリカの脳医学博士であるジョン・カバットジンが考案した、「マインドフルネス」という瞑想の一種が有名なんですよ😃 脳画像研究などさまざまな技術が発達してい��なかで、たくさんの研究が行われ、「瞑想は科学的に効果がある」と証明されています。 仏教の座禅だと「雑念をなくす」「頭を空っぽにする」と言いますが、そうじゃなくて、これは科学的根拠に基づいた「メソッド（方法）」なんです😉 呼吸に注意を向ける、考えが出てきたらそれに気付くだけ気づいて、また戻す。 そうすると結果的に何も考えなくなり、非常にシンプルなんです😊 瞑想には、脳の疲れの改善やそのもとになっている ・ストレス改善 ・睡眠改善 ・集中力UP といった多くの効果が科学的に認められているんですよ💓 瞑想の実践者は世界で5億人といわれており、 あのApple創始者スティーブ・ジョブズや元メジャリーガーのイチローも実践しており、 「脳の休息方法」「脳のトレーニング」として、非常にポピュラーな手法になっています🎵 現代の人間は考えることが非常に多く、特に日本人はものごとに対し、「良い」「悪い」と判断しがちなんです❗ つまり考えすぎで、その考えをやめて、休むというのが瞑想の大きな役割です✌️ その効果は⁉️ ・ストレスの軽減、脳の疲れ改善 ・集中力、生産性の向上 ・不眠の解消、睡眠の質の向上 ・うつ病や不安の緩和 ・リラックス効果 などです❗️ その効果から「脳の休息方法」「脳のトレーニング」と言われ、Apple社やGoogle社、facebookやYahooといった一流企業が社員研修などでも取り入れ、話題となり、急速に全世界に普及したんです‼️ マインドフルネス瞑想は 今、「瞑想」といえば、マインドフルネス瞑想と言われるほど、実践者の多い瞑想なんですよ🧘‍♀️ マインドフルネスとは、 「リアルタイムで自分自身の身体や気持ちの状態を観察して気づく」 つまり、「自分のモニタリング」のことなんですよ😃 実はこの瞑想の意味はヴィパッサナー瞑想と同じで、ただその違いは目的にあるんです‼️ ヴィパッサナー瞑想は宗教的目的が強いですが、マインドフルネス瞑想は、自分のストレス低減による脳の疲れ改善や精神の安定による集中力向上といったことが目的です。 いわば、ストレス改善や生産性の向上により、自身を整えたり、向上する為の手法なんです❗ 実際にマインドフルネス瞑想を研修プログラムに導入するGoogle社では参加者の多くが生産性を上げ、労働時間を減らしたにも関わらず、昇進する人も多くでおり、またストレス低減によって、人間関係も良くなったと言われています‼️ またGoogleだけでなく、多くの企業やアスリートも自身のパフォーマンス向上の為にマインドフルネス瞑想を取り入れているんですよ❗ 瞑想は寝る前や朝起きた後1分で、カンタンに始めることができ、まず1分から始めることにより、脳の疲れ改善だけでなく、ストレス改善や睡眠改善、集中力UPにもつながるんです👍 ⭐手順 ①リラックスできる姿勢になる　 あぐらをかいて、背筋を伸ばして座るのがベストです。 ②呼吸を整えながら、深呼吸を１、２回する ③目を閉じて、鼻呼吸を始める ④呼吸に意識を向け、肺がふくらんだり、しぼんだりする動きを観察する ⑤④を繰り返す中で、雑念が出てきたら、素直にその感情や思考を感じ受け入れて、再度今している呼吸に意識を戻します❗ ⑥決めた時間が経ったら、ゆっくりと目を開ける いかがでしたか💁 瞑想の平均時間としては5-30分程なので、慣れてきたら自分にあった時間を見つけて是非チャレンジしてみて下さいね☺️ #マインドフルネス #瞑想 https://www.instagram.com/p/Co02ifNPNdI/?igshid=NGJjMDIxMWI=

#マインドフルネス #瞑想

[macy333-blog1]

#安定打坐 #瞑想 #マインドフルネス

[erihagiwaraczt]

3/29(水)11:00 〜 ・▶️前川洋子CZT（ @art. ）の会場からのインスタライブ。平日なのに朝からお客さまもCZTさんも沢山ご来場でした✨☺️ ・ ・可愛いハート♥️の中と外にタングルすると、モザイクが楽しみなタイルに ・ ・☺️ 今日も楽しかった💕ありがとうございました💕💕 ・ ・ ・オンラインやビデオで簡単にレッスンが受け易くなった一方で、ナマの作品に触れる機会が減ってきました。 ・先生方の作品30点以上を直接 観覧できるこのチャンスをお見逃しなく！！！ ・ ・期間中、インスタライブ配信もいっぱいあります💕 💕見逃したかたはアーカイブへGO👇💕 -------------------- ◆Instagram LIVE 🗓3/18(土) ▷14:30 ▶️ @toshiko3_zentangle 🗓3/20(月) ▷13:30 ▶️ @suzume_zentangle ▷15:00 @mikkochan39 ▶️ @shin5mama 🗓3/21(火祝) ▷9:00 ▶️ @aya36_czt36 @soieje ▷14:00 ▶️ @hiroko_muzentangle @art.yokomaekawa1227 🗓3/24(金) ▷15:00 ▶️ @kaori.zentiles 🗓3/26(日) ▷13:00 @ransuemiki0113 ▶️ @eri_eartcrafts 🗓3/27(月) ▷21:00 @mieko_zentangle_czt ▶️ @eri_eartcrafts 🗓3/28(火) ▷21:00 @chia_tangle @mieko_zentangle_czt @aya36_czt36 🗓3/29(水) ▷11:00 ▶️ @art.yokomaekawa1227 ▷13:00 ▶️ @mikkochan39 ▷15:00 ▶️ @tomomy_tangle0 🗓3/30(木) ▷21:00 ▶️ @chia_tangle @toshiko3_zentangle 🗓4/1(土) ▷14:30 @emi_zentangle @kaori.zentiles @pico_takatan @fumiko_zen -------------------------- ◆展示会場 大阪市中央区民ギャラリー ◆展示期間　 3/20(月)〜3/31(金) ※3/21(火祝)、25(土) 休み ※3/26(日)観覧可能 -------------------------- #czt36japanweek #czt36japan #CZT36PlusJapanWeek2023 #CZT36PJW2023 #36期展 #zentangle #zentangles #doodle #zendoodle #tangling #drawing #zenart #lineart #arttherapy #pendrawing #ゼンタングル #ペン画 #パターンアート #マインドフルネス #リラックス #瞑想 #禅 #ZIA #ぜんたんぐる #love_arts_help #featuregalaxy (大阪市中央区民センター) https://www.instagram.com/p/CqZLa3-yMZR/?igshid=NGJjMDIxMWI=

#czt36japanweek #czt36japan #czt36plusjapanweek2023 #czt36pjw2023 #36期展 #zentangle #zentangles #doodle #zendoodle #tangling #drawing #zenart #lineart #arttherapy #pendrawing #ゼンタングル #ペン画 #パターンアート #マインドフルネス #リラックス #瞑想 #禅 #zia #ぜんたんぐる #love_arts_help #featuregalaxy

[nightmares-of-delight]

#メンタル #マインドフルネス #202301

[hiroco510]

\ 2022年納め❣️気持ちの整理、自己肯定感を高めるYOGAイベントレッスン / ──────── 「✍️書く瞑想 」x 「🌅マインドフルネスYOGA 」 12月29日(木) am8:30-9:30 Online Yoga Lesson ──────── 🍵年末。🧹 1日の中で、少しだけフゥっと立ち止まり、自分に意識を向けることで 心にもカラダにも心地よいスペースを作りませんか？ ❄️冬の朝、 清らかな空気の中、 背筋をスーっと伸ばしてペンとメモを準備✍️✨ 今年1年の振り返り（感謝）をしたら 前を向き、スッキリ明るい新年を迎える準備をしましょう♪🌅🎍👟✨🍵✨ 𓂃𓂃𓂃𓂃 ・書く瞑想(ジャーナリング)： 自分の気持ちが整理され、頭の中とココロがスッキリします。 ・YOGA(マインドフルネスヨガ)： 心身を調和の取れた状態へと導きます。 マインドフルネスは1970年代にアメリカで研究が進み、最も効果が期待できる瞑想の一つ。 その効果はレッスンの時にお話しますね♪ 𓂃𓂃𓂃𓂃 ❤️ご予約＆質問： お待ちしてます😉💌 hiroco https://www.hirocoyoga.com/general-5 #ヨガ #ジャーナリング #マインドフルネス #健康 #yoga #journaling #mindfulness #online #meditation #photography #2022 #2023 #life #wellbeing #winter #love #happy #design #art #wellness #selfcare #relax #beauty #yogini #morning (Online Yoga) https://www.instagram.com/p/CmbYySnvLcz/?igshid=NGJjMDIxMWI=

#ヨガ #ジャーナリング #マインドフルネス #健康 #yoga #journaling #mindfulness #online #meditation #photography #2022 #2023 #life #wellbeing #winter #love #happy #design #art #wellness #selfcare #relax #beauty #yogini #morning

[hinazuru67]

"The Power of Acceptance: A Reflection on Que Sera Sera."

#illustration #ワンネス #引き寄せ #愛 #共感 #病気 #健康 #ケ・セラ・セラ #マインドフルネス #受け入れ #Spotify

[artraction-wm]

壮美のポーズ ・ ・ ・ ・ ・ #壮美のポーズ #バレエ #ヨガ #マインドフルネス #minimal #design #illustration #ファッションイラスト #おしゃれイラスト #大正ロマン #シンプル #ミニマル #イラスト #絵 #イラストレーター #デザイン #アート #アーティスト #クール #絵描きさんと繋がりたい #イラスト好きな人と繋がりたい #イラストレーターさんと繋がりたい #レトロイラスト #レトロアート #エモい #レトロ #レトロモダン https://www.instagram.com/p/Ck-uBlzLs0r/?igshid=NGJjMDIxMWI=

#壮美のポーズ #バレエ #ヨガ #マインドフルネス #minimal #design #illustration #ファッションイラスト #おしゃれイラスト #大正ロマン #シンプル #ミニマル #イラスト #絵 #イラストレーター #デザイン #アート #アーティスト #クール #絵描きさんと繋がりたい #イラスト好きな人と繋がりたい #イラストレーターさんと繋がりたい #レトロイラスト #レトロアート #エモい #レトロ #レトロモダン