MindfulJoanna

23/02/2020

Hi everyone, I have a pleasure to help in organization of this mindfulness training, great teachers, great content, worth taking part. https://www.facebook.com/events/198871684818357/

23/08/2019

"A moment of self-compassion can change your entire day. A string of such moments can change the course of your life."
~ Christopher K. Germer

21/08/2019

Hugging produce the kindness and love hormone - oxytocin. The studies found that hugging -- even if it was just a teddy bear -- helps soothe existential fears.
"Even fleeting and seemingly trivial instances of interpersonal touch may help people to deal more effectively with existential concern," lead researcher Sander Koole wrote in the study. "Interpersonal touch is such a powerful mechanism that even objects that simulate touch by another person may help to instill in people a sense of existential significance."
so let's hug today!

01/08/2019

Polsko - wloskie miejsce w Berlinie, gdzie równorzędne miejsce zajmują i gnocci i pierogi a popić je możesz kwasem chlebowym. 😄
To i inne fajne miejsca w Berlinie z chęcią Tobie pokażę, jeśli wpadniesz do mnie do Berlina. Najbliższy trening mindfulness w Berlinie w dniach 15 do 18 sierpnia jest już wyprzedany, ale mam listę rezerwową, więc jeśli bbardzo bardzo chcesz i potrzebujesz wyciszenia i odprężenia to napisz do mnie. 🧘‍♂️🧘‍♀️🚵‍♀️🤹‍♀️

04/06/2019

MINDFULNESS AT WORK TIPS
MINDFULNESS W PRACY- PORADY

Use your computer to be mindful

As long as you’re on your computer at work, you may as well leverage it as a mindfulness tool.

Set a reminder every 2 hours to take a break from your screen and do a few eyesight exercises. Also, take a deep breath, check your posture and roll your shoulders and neck. I know when I’m working away, I barely notice that I’m hunched over my screen and holding stress in my core.

Użyj komputera, aby być uważną!

Jeżeli w pracy używasz komputera, możesz go wykorzystać jako narzędzie pomocne w praktykowaniu uwazności.

Ustaw w nim przypomnienie, co 2 godziny, aby zrobić sobie przerwę. Zrób kilka ćwiczeń na wzrok, weź kilka głębokich oddechów, sprawdź jak siedzisz, poruszaj ramionami i szyją. Wiem, że jak pracuję dużo przy komputerze to ledwo zauważam jak się spinam i stres zbiera mi się w plecach.

fot.Watkins Publishing

21/05/2019

Loving-kindness practices strengthen empathic concern: our ability to care about another person and want to help them.

Medytacja miłującej dobroci wzmacnia empatię, naszą zdolność troski o innych i chęci niesienia im pomocy.

Chcesz ją poznać? Zapraszam na intensywny kurs MBSR 15-18 sierpnia w Berlinie. Więcej szczegółów wkrótce.

17/05/2019

Mindful Berlin.Meditation on Ku'damm is possible today ;-) A perfect way to start a weekend.Medytacja na Ku'dammie jest dziś możliwa. Idealny sposób na rozpoczęcie weekendu. with
Happier by Vera

15/05/2019

5 niezawodnych sposobów na odstresowanie:
- medytuj
- idź na spacer lub pobiegaj
- zrób sobie automasaż
- idź na sesję jogi
- weź długą aromatyczną kąpiel
5 powerful ways to relax:
- meditate
- go for a walk, jogging
- give yourself a self-massage
- practice yoga
- take a long, aromatic bath

09/05/2019

Emocjonalny balans to trening rozwijania pozytywnych emocji i dbania o siebie oparty o najnowsze badania i ćwiczenia z zakresu psychologii. Starannie dobrane ćwiczenia oraz zadania domowe pozwolą Tobie obrać właściwy kirs w życiu - kurs na emocjonalny balans! Zapraszam do zapisów: ukojenie@ukojenie.com. Są ostatnie wolne miejsca!

03/05/2019

What positve emotions are you feeling today?

Joy – a sense of elation, happiness, and perhaps even exhilaration, often experienced as a sudden spike due to something good happening.
Gratitude – a feeling of thankfulness, for something specific or simply all-encompassing, often accompanied by humility and even reverence.
Serenity – calm and peaceful feeling of acceptance of oneself.
Interest – feeling of curiosity or fascination that demands and captures your attention.
Hope – feeling of optimism and anticipation about a positive future.
Pride – a sense of approval of oneself and pleasure in an achievement, skill, or personal attribute.
Amusement – a feeling of lighthearted pleasure and enjoyment, often accompanied by smiles and easy laughter.
Inspiration – feeling engaged, uplifted, and motivated by something you witnessed.
Awe – an emotion that is evoked when you witness something grand, spectacular, or breathtaking, sparking a sense of overwhelming appreciation.
Elevation – the feeling you get when you see someone engaging in an act of kindness, generosity, or inner goodness, spurring you to aspire to similar action.
fot.yogajournal

21/04/2019

17/04/2019

Beat anger with kindness!

Whenever you feel a strong emotion, many chemical messengers rush around your system directing energy and resources away from and towards certain organs or physical systems in your body.

With fright or anger, for example, your digestive system slows down. Your heart speeds up. The pupils of your eyes widen. Your blood pressure rises. These all form part of what is called the 'fight or flight' response. It happens instinctively, whenever you feel threatened, to help you either 'fight' the threat, or successfuly 'run' from it.
How to cope with strong, negative emotions?
Change your attention and attitude:

Instead of feeding the anger by giving it attention and dwelling on the perceived injustices, recognizing and acknowledging your own irritation can help you cope with your own feelings.

Feed what you want by giving it your attention, starve what you don't want by withdrawing your attention from it.

Ifyou are trying to reduce your feelings of anger, it doesn't help to fight anger, get angry about being angry, or say that it is 'wrong' to be angry. Nor will it necessarily help to talk about being angry, think about being angry, or even express anger (although this could be useful and the right thing to do in a particular time or place).

What might help to reduce anger is to recognize it, with kindness acknowledge to yourself that you are feeling it, and then to turn away from it. If part of that process is to express your anger, at the right time, in the right place and in an effective way (so that you can come to peace) - then that is what you do.
based on May Bleeker's blog

13/04/2019

Mantras and positive affirmations are words or phrases that, when repeated, can bring on a sense of peace, relaxation, meditation, and self-acceptance. Chose the mantra that resonates most with you and repeat it frequently throughout the day, especially in moments of stress or sandess. Or repeat them all to increase your level of health, happiness, and self-love.
And if you want to practice more love and kindness to yourself and others, join me tomorrow for the Workshop "Fall in love with yourself".