Tag: mindfulness

Mindfulness Prompts for the Dinner Table This Thanksgiving

Published on by Crystal LeeLeave a comment

This year, we’ve been intentional about living more in the present. This way of life has minimized the urge to constantly get ahead of ourselves and maintain a reputation that isn’t truly where we are in life. But when life gets busier, we often put our good intentions to be present on the back burner. So, as we approach the holidays, it’s important to carve out opportunities and intentionality to be more grounded with the people you love.

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We put together the ultimate list of in-depth table talk icebreakers that are sure to make your company think again and dig deeper this Thanksgiving. Take some time to bask in nostalgia, lament bygones, release anxieties, celebrate wins, gain accountability, and so much more with these prompts. Get to know family members and friends in a non-surface level way to create deeper bonding. These questions can be a form of group entertainment with cue cards or informally slipped into side conversations. Use this list of 30 conversation starters to increase mindfulness and presence this Thanksgiving.

30 Mindfulness Prompts to Share With Loved Ones

  • What are some things that make you feel at home wherever you are?
  • What’s been the peak of this year so far?
  • What problems do you have that are actually good problems?
  • What is something you can turn to for a good laugh?
  • What’s something that keeps you up at night?
  • What message would you give to your younger self?
  • What’s something you let go of that you wish you stuck with?
  • List some creative ways that you can connect back with family.
  • On a scale of 1-10, how are you doing mentally?
  • What is something that inspires you about [X]? Name a person.
  • In what ways can you better commit to your current goals?
  • What are some projects that you are interested in pursuing in your personal life outside of work?
  • What has been the lowest point of this year?
  • Name a privilege you have that you don’t take lightly.
  • If you could end one world crisis, what would it be? Bonus: What could you do in your life to work toward its resolution?
  • What’s one small thing you can do to feel more [X]? Example: healthy.
  • What’s something you’ve read or watched that changed your life completely?
  • What are some practices you use to get out of a funk?
  • What would be the theme song of your life at this point?
  • Name something you want to improve in the coming year.
  • To whom do you credit your present state of being?
  • Name something that was hard to say goodbye to.
  • What are some connections in your world that you can share with others?
  • What’s something you would love to learn more about?
  • What’s an experience from this year that you’d love to relive?
  • In what ways can you be a more supportive friend?
  • What’s an insecurity you deal with frequently?
  • List some ways you can practice self-care that complement your love language.
  • What’s the best piece of advice you’ve ever received?
  • What’s something that’s changed about you over the last six months?

The Power of AFFIRMATION

Published on by Crystal Lee2 Comments

Affirmations are simply statements that are designed to create self-change in the life of the individual who uses them. They can act as inspiration, as well as everyday reminders. They also serve to focus attention on goals throughout our day.

Our brain is constantly adapting and rewiring itself. Our thoughts, habits, and behaviors influence this process. If they are repeated consistently and often enough, a strong connection called a neural pathway is created.

We can think of our brain as an extraordinarily bustling city with lots of roads and pathways that are connected and light up every time we think, feel, or do something. Some of these roads are well-traveled. These are our habits, our established ways of thinking, doing, and feeling. Every time we make a choice, practice a particular task, or feel a specific emotion, we strengthen this road, and it becomes easier for our brain to travel this pathway.

Here are some ways you can start changing your brain and creating healthier self-talk habits:

Practice affirming yourself every day. ACTION IS KEY.

• Start with 3 to 5 minutes at least twice a day.

Try saying affirmations upon waking up and getting into bed, for example.

• Repeat each affirmation about 10 times.

Listen to yourself saying it, focusing on the words as they leave your mouth. As you say them, believe them to be true.

• Ask a trusted loved one to help.

Listening to someone else repeat your affirmations may help reinforce your belief in them.

• Make your routine consistent.

Try not to skip any days. If you meditate, affirmations can be a great addition to your daily practice.

• Be patient.

It may take some time before you notice any changes, so stick with your practice.

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Some examples of affirmations to get you started:

1. I can cope with anything life throws at me. I am strong and resilient.

2. Learning new habits is possible and will change my life for the better.

3. I can cope with hardships and challenges in healthy ways that support my greater good.

4. Happiness is a choice. I base my happiness on my accomplishments and the blessings I’ve been given.

When we feel good about ourselves and have a positive attitude, our lives tend to run more smoothly. Thinking positively can raise our vibrations.

I believe in affirmations so much that I am writing a book (to be published next spring) on their power and how they changed my life, as well as most of my clients’ lives.

When we start taking care of our body and mind through positive thinking, things such as renewed health, love, financial abundance, and recovery of all kinds will come our way. We simply have to trust the process.

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Erica Spiegelman is a wellness specialist, recovery counselor, and author of the new book The Rewired Life (2018) as well as Rewired: A Bold New Approach to Addiction & Recovery(2015), the Rewired Workbook (2017), the Rewired Coloring Book (2017), all published by Hatherleigh Press. Erica holds a bachelor’s degree in literature from the University of Arizona and is a California State Certified Drug and Alcohol Counselor (CADAC)-II from UCLA. For more information, visit Erica’s website or follow @Erica Spiegelman on Instagram.

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How to Not MINDFUCK YOURSELF

Published on by Crystal Lee3 Comments

One of the best pieces of advice I was ever given was this: “Stop standing in your way.” And the thing standing in the way of us and our dreams? FEAR. Fear that we won’t succeed, fear that things won’t work out, and fear that we simply aren’t good enough. It is so easy to allow these fears to have control over us. And when we do, fear limits us by keeping us locked in our comfort zones, driving us to self-sabotage, and keeping us stuck.

But as author Zig Ziglar put it, perhaps FEAR has two meanings, one that confines us and one that empowers us:

Meaning 1: Forget Everything and Run

Meaning 2: Face Everything and Rise

Imagine the potential we would unlock if we began to use fear to help us rise to opportunity rather than run from it. Here are a few tips to help do this:

1. Question Your Thoughts

When the voice of doubt, uncertainty, and fear comes into your mind, take a moment to question its authority. Remember that you are not your thoughts; you are simply the observer of them. This means that you have the power to choose whether to trust and act on these thoughts or choose to ignore, replace, and overcome them. When fear tells you, “Don’t do it, you’ll never succeed,” take a deep breath, pause, and replace that thought with one that empowers you. Perhaps you could repeat a positive mantra such as “I am capable of anything I set my mind to.”

2. Be Ok with Discomfort

When fear tells you to “forget everything and run” and you choose to instead “face everything and rise,” you make that wonderful and liberating choice to step outside of your comfort zone. What inevitably accompanies this decision (to varying degrees) is a feeling of discomfort. Remember that your subconscious finds comfort in the familiar, even if that familiar is not something that serves you. So when you decide to rise (step outside of your comfort zone), your subconscious says to you, â€śWhat’s going on here? This doesn’t feel right. This isn’t what you normally do.” This creates a feeling of discomfort. At this point, you have another choice to make—do you allow the discomfort to push you to self-sabotage and fall back into old patterns, or do you sit with that discomfort, be OK with it, and keep going for the greater good?

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3. Heal the Source

Fear is almost always driven by a culmination of your insecurities, past experiences, and old pain. When you become aware of your fear, you can allow it to guide you to unhealed wounds that need some love, care, and attention so that you can break the fear cycle.

4. Find Your Reason

When fear rears its ugly head, you need a good enough reason to fight it off and move forward. You need to be clear on WHY you should choose not to Forget Everything and Run, but instead Face Everything and Rise. Ask yourself, “What change do I want in my life and why do I want it?” Allow your desire and passion for personal growth to drive you, undeterred by the doubt in your mind.

5. Get Ready

When you start to live a life that is not governed by fear but is fueled by it, your life will transform in every way. So get ready to let go of the past and embrace the endless possibilities ahead of you.

Essentially, what I’m trying to say is this: fears will come into your mind, but see them for what they are—unwelcome visitors. Don’t allow them to control your behavior or dictate what you do or don’t do. Don’t allow them to rule over you and your future. Do not allow yourself to be mindfucked by your fear. Remember that you always have a choice. So choose to take charge, rise above your fears and doubts, step out of your comfort zone, unlock your fullest potential, and manifest the life of your f*cking dreams!

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Roxie Nafousi is a self-development coach, manifesting expert, yoga teacher, and host of the podcast “The Moments That Made Me.” Head to her website to book a spot in her next self-development webinar, schedule a one-on-one advice session, or download one of her meditations or affirmation playlists designed to help you on your manifestation journeys. Follow her on Instagram.

The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that BeautyLeeBar, LLC (“Hello Beauties”) is not engaged in the provision or rendering of medical advice or services. The opinions and content included in the article are the views of the author only, and BeautyLeeBar does not endorse or recommend any such content or information, or any product or service mentioned in the article. You understand and agree that BeautyLeeBar shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article or any other article that is provided on here, BeautyLeeBar.com.

How Are You Going to MAKE YOUR RESOLUTIONS LAST?

Published on by Crystal LeeLeave a comment

We’re all guilty of entering the new year with the greatest of intentions. We want to turn our lives around and kick-start all these healthy habits we hope will change our lives for the better.

It’s great … in theory.

But then, when we try to stick it out long-term, we fail. But why?

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Work from the inside out

Around 60% of us will make New Year’s resolutions, but only 8% of us will be successful in achieving them. And this is because we don’t tend to approach them in the right way. Often, the biggest issue with making grand plans for the new year is that we don’t tackle these changes from the inside out.

If you don’t start by looking at the internal factors that got you into the position you’re in today, then you will be relying on nothing more than sheer willpower to change your external life. And willpower is like a battery; it needs to be restored and will eventually run out altogether.

The biggest difference between those who succeed and those who don’t, in anything, is consistency. And expecting to change purely from the outside isn’t sustainable. I always say it’s like trying to polish a turd. You can’t stay consistent that way. If the internal landscape doesn’t change, the external landscape doesn’t change—or at least it won’t change long-term.

The only way to work toward a new you is to take a long, hard look at how you became the way you are now. Now, this isn’t an exercise in beating yourself up. It’s an exercise in looking at what you need to succeed, why you feel a need to change, and what hasn’t worked for you so far.

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In many cases, large-scale changes come about when something big happens—a huge internal shift that pushes us forward. For example, the child in school who was told they wouldn’t make it grows up with this big motivation to prove people wrong, manifesting in their hard work and success. Or the unfit dad who smokes suddenly realizes he can’t even play in the park with his kid anymore and decides to kick the habit once and for all.

It’s about suddenly recognizing something about ourselves—a turning point—be that a photo that shocked us, a death, one putdown too many, or an opportunity being waved at us. Something happens and we suddenly see something we don’t want for ourselves or something we want. At that moment, something shifts inside us, and we start doing things a little differently as a result. And it empowers us toward success.

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Ask yourself why

Say your resolution this year is to drink less alcohol. It might be easy enough to succeed at this, just changing your weekly schedule slightly. But if you can’t, and you’re finding it more challenging, you need to ask yourself why. What does the drink do for you that you’re not addressing?

When the internal isn’t shifted, the root cause of why you’re drinking more than you’d like doesn’t either, so you can’t expect the behavior to change. Ask yourself why. Is it boredom, emotional needs, a lack of inspiration, or stress? Why have you gotten to a point where you feel a need to change this about yourself? What have you lost along the way?

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Sometimes, you can engage in new behavior and feel so good about it that it helps clear this blockage. But usually, you need to unblock it first, uncover the root cause, and change the behavior that way. Your behavior and the result you currently have to live with are only the symptoms. The root cause is what you need to identify to change.

Similarly, we need to hold strong to our goals. We all say “ah, fuck it” from time to time and engage in behaviors we know we shouldn’t. That’s normal. But it’s when we don’t get back on the horse and we allow all the progress we’ve made to come undone that we stay where we are, or worse, go further backward.

If saying “fuck it” means one step forward, three steps back, it’s going to be a long time before you get anywhere, and we’ll have increased feelings of failure to deal with for not succeeding. It’s a way to ensure we feel worse about ourselves, not better. Identify what triggers you to say it. What makes you put off the changes you want to make? It might be a lack of willpower, an overwhelming sensation, or feeling worn out. But whatever it is, you want to get down to those root that created the situation you’re now trying to deal with.

New Year’s resolutions can be a great way to establish better habits and start the new year as healthily and happily as possible. But they take a lot of hard work and internal progress. You can’t just change behavior overnight and expect it to stick. You need to change your internal landscape first. Once you identify why you want or need to change something, your resolutions will become a lot easier to stick to. When the internal landscape shifts, the external one soon follows.

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