Hello and welcome to Movement and Mindfulness with Jen Champion. Our practice today is going to focus on posture points.
gratitude
Discovering Your Authentic Self
To learn who you are and what you want sometimes you need to unlearn what others tell you.
Authenticity comes from within.
It’s natural to want to know how you fit in the world and find your place.
But you don’t have to sacrifice who you are to do that.
Trust Your Decisions
Do you lean on others to make decisions for you?
Don’t give others the power to change the way you feel about your decisions. There is nothing wrong with asking others for their point of view and seeking advice. But if you disagree with their recommendations, you don’t have to take them.
It’s so easy to procrastinate on making decisions due to the fear of making the wrong one.
Just because you fear something doesn’t make it true.
Remember that no one knows you better than you know yourself.
The best thing you can do is trust your instincts and let them guide you.
Repeat Affirmations
It’s okay to think about your needs! Even though there’s no “I” in team, there is one in independence.
Practicing daily affirmations can help keep you on track and tap into the power you have inside.
They can also help you remind you who you are and what makes you unique.
Life is your journey to discovery and every day is a learning opportunity.
“It takes courage to grow up and become who you really are.” E.E. Cummings
Asking For Help When You Need It
Have you ever felt uncomfortable or put off asking for help when you needed it?
Our days aren’t always smooth sailing, and we all need a helping hand from time to time. None of us know everything – in fact, life would be pretty boring if we did.
If you are ready to change the way you view asking for help, keep on reading.
Accept The Struggle
There is no such thing as perfection – but there is such a thing as progress.
Even when you feel confident completing a task solo, there is nothing wrong with wanting to learn more and/or seeking another point of view.
After all, there is always more than one way to do something.
Even though your method may be working well right now, that doesn’t mean it can’t be improved upon.
It takes strength and courage to accept that we don’t know everything.
There is No I in Team
Now, on one hand, it’s important to be independent and make an effort to figure things out. But at the same time, there is value in teamwork!
Not everything in life can be read about in a book or found on the internet. Some tasks require another set of hands and eyes to tackle. Just because you can do something alone doesn’t always mean you should!
“Asking for help isn’t weak, it’s a great example of how to take care of yourself.” – Charlie Brown
Not Feeling Motivated? Here’s What To Do
Motivation doesn’t always show up when we want it to.
Waiting until you get that burst of energy to start or finish a project isn’t exactly ideal, especially when time is of the essence.
When motivation doesn’t strike, don’t give up! Try out healthy habits instead.
Begin With The End in Mind
Take time to reflect on what is important to you and begin with the end in mind.
Just imagine how proud and accomplished you’ll feel when that task gets checked off your list.
Thinking about how complicated or scary a task at hand may be certainly won’t make the process any easier.
In fact, it can bring on anxiety and stress.
And you know what? Once you actually get started, the task may be easier than you originally anticipated.
Start Small & Work Your Way Up
Ease into your new habits slowly and start small.
What sounds easier….
Doing 100 pushups a day for a week?
or,
Doing one pushup today, two pushups tomorrow, three pushups the next day etc.?
Yes, it will take you a bit longer to get to the 100 pushup goal – but the overall process will be much less overwhelming, and you can work at your own pace.
The more you practice committing your time and energy to something, the more you get used to doing it – even if you don’t love it.
Link Habits To Your Routine
Establishing a new habit can be a lot easier if you link it to an existing one.
Here’s an example.
Let’s say you’d love to start reading every day but feel like you don’t have the time. You work long hours, and by the time you get home, all you want to do is spend time with family and go to sleep.
A great hack is to pick just one daily habit you already have and combine the two – such as drinking coffee on the porch.
All you’ll have to do is bring a book out a book when you drink your coffee so that you can do both at the same time.
If you keep at it long enough, before you know it, that activity will likely become second nature.
“Motivation is what gets you started. Habit is what keeps you going.” -Jim Ryun
Every Cloud Has a Silver Lining
A change in mindset can transform a negative feeling into a positive one. Every cloud has a silver lining.
Question Your Thoughts
You have the power to control your thoughts. Every single negative thought can be changed into a positive one.
It does take practice and consistency, but it can be done.
The next time you notice a negative thought sneaking up on you, stop what you’re doing and take some time to question it.
Why do you think that thought entered your mind in the first place? Did something happen in the past that made you cautious? Or are you experiencing a bad gut feeling?
Just because you think something doesn’t make it true – even if it feels that way right now.
Challenging your thoughts can help you look at events from several different points of view.
Will This Matter One Month From Now?
Remember, there is always light at the end of the tunnel.
Just because you can’t see it right now doesn’t mean it isn’t there.
When something is bothering you, an excellent question to ask yourself is…
“Will this matter a month from now?”
Bringing a little bit of the future into the present can help remind you that even though you may be feeling bad right now, the feeling will pass.
Practice Positive Thinking
None of us are perfect, and significant lifestyle changes won’t happen overnight. But if you put the work in, anything is possible.
Every small step is one step in the right direction.
Looking at one situation/event a day through a different lens is an amazing place to start.
Happy & Healthy Relationship Habits
Every couple is unique, but when it comes to maintaining a healthy and happy relationship, some factors do overlap.
Letting Conversation Flow
Open communication is an important part of any relationship. It all comes down to feeling comfortable talking about anything and everything.
Being able to openly talk about light and heavy topics can help you learn about one another on a deeper level.
It’s all about keeping the communication lines open and not holding anything back.
Laughter
Amongst mutual respect and acceptance, laughter can help make a couple stronger. Many years from now, you may not remember every activity you and your partner did together, but you will remember the laughter.
Listening
Everyone deserves to feel heard and seen – and your partner is no exception.
Paying attention to the small details can make the biggest difference.
Authentically wanting to listen to your partner is one of the many ways you can show them you care. You may not always see eye to eye, and that’s okay. All you can do is listen and be there.
Creating a Sense of Comfort
Being able to relax and be yourself around your partner is so important. You should always stay true to who you are and do what makes you happy. There is only one you, and you should never feel like you have to change your interests, ideas or values to please someone else.
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Returning to the Present Moment
Do you ever catch yourself getting lost in moments that happened weeks, months or even years ago?
Maybe you can’t stop thinking about that job opportunity you turned down…
Or maybe you wish you shared more in-depth feedback during that last meeting…
If we aren’t careful, it’s so easy to get lost in those “should have”, “would have” thoughts.
Now, our past does play an important role in both our future and present.
Every single event, both positive and negative, can teach us so many things. The only thing is, when we spend so much time thinking about the past, we can forget to focus on the present.
These tips can help you live in the moment and appreciate every day.
Start Small
Do you ever catch your mind wondering while doing day-to-day activities such as cooking or cleaning?
If you answered yes, you are not the only one. In fact, it happens to us too!
Now, we all have household chores we don’t love doing, and that’s completely okay.
But there are plenty of ways you can make those household chores more fun. As time goes on, you may even look forward to them.
It’s all about implementing little things you already love into the activity.
You can play your favorite song on full blast in the background or chat with your best friend on speakerphone.
Add Spontaneity to Your Routine
Ever notice how you always take the same route to work?
Or how you always gravitate towards that blue mug in your cabinet?
When we do the same thing for so long, we often do it without even thinking about it. It’s basically like living on autopilot.
Adding a little spontaneity here and there can encourage creative thinking, boost productivity and help us get out of our own head.
Take a brand new route to work, visit a new grocery store, or read a book by an author you’ve never heard of.
Try it out and see how it goes.
“When you’ve had a life of overthinking, you have the same reaction time and time again.” – Joel Annesley
4 Techniques To Help Minimize Stress
We may not be able to completely avoid stressful events. But we can minimize its intensity in healthy ways.
Keep on reading to learn more.
Gratitude Lists
The next time you catch yourself feeling overwhelmed or anxious, hit pause, sit down and say five things out loud you are grateful for.
Don’t take too much time to think about this list. Just say the first 5 things that come to mind.
Not sure where to begin?
Here are some examples that can help get you started.
1) A beautiful sunny day.
2) That first sip of coffee in the morning.
3) Your best friend.
4) Your favorite comfy socks.
Okay – now it’s your turn!
Call a Friend
When you’re stressed about something, sometimes the best thing you can do is call a friend to vent or chit-chat. We are all so different and have our own way of looking at things.
Your friend may be able to help you look at what’s bothering you in a new way.
Listen To Your Body
Your stress may be a result of running on a low battery for too long.
It’s so important to listen to what your body is trying to tell you.
If you feel like you’ve been working too many hours or feel a sense of unbalance, you may need to change up your routine.
There is nothing wrong with going to bed an hour early or declining an event if you don’t feel up to it.
Identify Your Stressors
We may not be able to control every stressful event that happens to us.
But if you take some time to identify your main stressors, you may be able to dial down the intensity.
For example, if you find your email inbox overwhelming you can unsubscribe from emails that no longer deliver value or only check emails during business hours.
Give it a try and see what happens!
“No one knows your body like you do. Listen to it. It will tell you what to eat, when to drink, how to sleep and which exercises you need to do. Let your own body be your most trusted personal trainer.” – Toni Sorenson
Creating a Healthier Relationship With Your Screens
So many of us are guilty of checking our phone first thing in the morning and right before bed.
Sometimes it can feel like notifications never end.
With that being said, everything is okay in moderation and you can develop a healthy relationship with your screens.
Practice Self Care Away From Your Screen
Sure, social media and gaming apps can be fun, but there are other ways you can pass the time.
Try exploring different activities that give the same carefree feeling.
You can dive into a good book, go on a walk or bust out some old board games.
Switching it up once in a while is a great way to keep things interesting.
Set Personal Boundaries
Now you may be thinking to yourself, “I wish I could spend less time in front of the screens, but my job requires lots of screentime.”
Even though it could be tough, there are ways you can work around this.
You can turn your phone and computer off during breaks or challenge yourself to screen-free weekends.
Setting some time to unplug regularly can help you relax and check-in with yourself.
There is no rule book. It’s all about figuring out what works best for you.
Get Your Daily Dose of Quiet Time
When was the last time you sat down and let your mind wander freely?
Having some quiet time is just as essential as connecting with others.
When we’re waiting for water to boil or a friend to call back, it’s so easy to scroll through social media to pass the time.
But that is not the only option. Feeling bored is not a bad thing. Some of our best ideas can come to us when we least expect them.
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Optimizing Your Creativity
Sometimes, we need to step outside our usual routine and shake things up a bit.
All it takes is a little creativity.
Scribble Or Doodle
Pull out a piece of paper and start drawing whatever comes to mind – really let your creativity flow.
Scribbling or doodling is a great way to channel any worries, stress, goals etc.
Sometimes certain feelings can be hard to explain or comprehend using words. Drawing them out is an excellent alternative.
Move Your Body
Sitting down for hours on end can be quite draining.
Even if you’re feeling tired, moving your body in any way, shape, or form can help give you a boost of energy and inspire some great ideas.
Sitting down at a desk determined to come up with a great idea can bring on a lot of unnecessary pressure.
Going on a walk around the block or practicing some light stretching can help us brainstorm ideas in a relaxed and calm setting.
Let Your Imagination Take Charge
When was the last time you let your imagination guide you?
When we’re overwhelmed or out of ideas, a little visualization can go a very long way.
Here’s all you have to do.
Take some time to think about the one place that relaxes you the most.
Alright. Once you have landed on that place, sit down somewhere quiet and imagine yourself there.
Imagine everything from the smell to the sounds to the temperature. The more details the better.
Changing up our environment can be very inspiring. However, it isn’t always realistic.
Just because you can’t visit the beach in the blink of an eye doesn’t mean you can’t visualize yourself there. Our mind is a very powerful tool.
Just Start Writing
Have you ever put off journaling because you didn’t want to write the wrong thing? If so, you are not alone.
The one thing that makes journaling so great is that it’s for your eyes only.
There is no need to worry about typos, grammar or flow. Writing down your thoughts, fears, and goals can be very freeing.
The first few times may feel a little tough.
Once you get the hang of it, it’ll become second nature.