positive mindset

Reflect on your year before setting New Year resolutions

The Holidays will soon be over here... I know you must be busy finishing up everything so you can relax for a couple of days before welcoming the New Year and setting your resolutions and visions.

I hope your year has been as successful and full of joy as you intended it to be. And I hope you are feeling proud of yourself (this was one of my “feeling” intentions for 2018) and those conscious accomplishments you made real this year.

Even if you feel that this year really sucked and you would just rather move forward without thinking about any of the mistakes or failures (that we all have had), hiding your head in the sand doesn’t help.

In fact, it does the opposite and only makes you carry those issues forward and replay them over and over again.

Nothing new can be built on regrets or resentment. You need to take the lessons and clean your mental and emotional closets to create space for the new.

So before you rush yourself to the new year… take some the time yet to stop and reflect on 2018.

Closing the book of life yearly is mentally, spiritually and emotionally as important as finalizing your bookkeeping and doing your taxes. Yes, we need to face the ugly truth and that’s helping you to let go of it. 

Making these end of year reflections is needed for reasons:

  • You will clearly see how you have actually done and what you have accomplished (self-empowerment & praise!).

  • You become free from self-blame and resentment (forgiveness).

  • You know what is working or not working for you (wisdom).

  • You can learn from your obstacles (growth).

After you have done this exercise, you can let yourself off the hook - the table is clean and you have clarity and your head is full of wonderful insights. You’ll feel free to plan your life forward.

Here’s how to reflect on your past year:

  1. Make a nice cup of something and get a piece of paper or your journal.

  2. If you have one, get out your list of desires and goals or your calendar of the year.

  3. Start from January and go through your life month by month and list all the accomplishments and good things that happened during your year.

    • Think of the reasons why it worked out so wonderfully for you.

    • Don’t hold yourself back from paying attention to “small” things - they are just as important.  

  4. Next make a list of things that didn’t work out: goals you didn’t achieve, mistakes or failures that happened.

    • Ask yourself what could you have done differently?

    • Write down the reasons why you think it didn’t work out. This is not to blame yourself, others or the circumstances. Reflect objectively.

    • What can you learn from it?

  5. Go through your reflections to see what’s working for you, what makes you happy and what you want to continue doing next year - but also what do you need to let go of and clear from your plate.

It’s really empowering to clean the clutter and boldly remove some of the old things hanging on our to do lists that will never ever happen.

By doing this kind of exercise yearly you will stop repeating the same cycles and can change things confidently.

But also, we are often so hard on ourselves and too busy to praise ourselves enough... so celebrate your accomplishments!  

Then it’s time to set those powerful intentions, goals and desires for the next year.

If it’s not part of your yearly routine yet I highly recommend making a list of intentions and desires for 2019. It’s a simple list of everything you want to have, be and create during the next year and this - the power of intention - is proven to work really well.

This is my personal way to start the New Year and it’s amazing to go back to those old desires at the end of year and witness how amazingly things have flowed forward, how much I have done and achieved - and simply seeing clearly what do I need to let go.

If you have a question or another practice or exercise you like to use, please share in the comments below.

Much love and Happy Holidays,

Jenni


How to practice gratitude & boost happiness, health, and abundance

This is a habit you  w a n t  to bring into your life. Practicing gratitude, a.k.a paying attention to the good things in your life on daily basis, uplifts your mood and gives clarity in just a few minutes.

In the long run, it is an effective practice and a crucial tool helping to manifest your desires and visions. Practicing gratitude keeps you going towards your goals and mindful in the moments, while you get priceless recognition and acknowledge of your own efforts every day. It's like you are giving yourself short-term rewards that we all need to hear.

Watch the video and learn more about it and why it is worth it:

How to start practicing

List ten things that you can be grateful for: the events that make you happy or make you smile. Use simple short sentences about things, encounters, your experiences or feelings— whatever details you recall from that day.

  1. Write it down in your notebook, peace of paper or your phone app. You can say it out loud (great to practice in the car while driving).
  2. Choose a method what works best for you or use all of them. Listing things in your mind may work but usually, the mind sidetracks by other thoughts.
  3. Feel every word in your gut and be honest. If you want to emphasize it a little bit more, add why you feel that way (recommended).

What happens when you start practicing gratitude:

  • You stop to see, feel and learn to recognize your positive emotions. 
  • You learn to notice the small meaningful things that make you happy (and are the 
  • You consciously change your mindset to positive.
  • You bring yourself to the present moment and grow your awareness.
  • You show effort as you take action.
  • You attract more goodness into your life.
  • You stop taking things for granted.
  • You respect life in a new way.

Starting a new practice can feel time-consuming at first, like starting a meditation practice or a new hobby but it will soon become easier, as you will soon you will start noticing the positive outcomes of this practice.

I usually do my gratitude practice in the evening, if not during the day when in need of extra energy - it is one of the mindful living tools, and it offers you a moment to take a breath. I track my day backward and pay attention to the tiniest details, what I saw or what happened during the day and how I felt.

Do you practice gratitude? How has it changed your life? Let me know your experience in the comments below.

Love,

Jenni

How to do a mental reset in the middle of the busy day

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Some days can feel like an emotional roller coaster taking you on a ride from shiny happy moments to anxious, negative thoughts. Busy schedules and hectic lifestyle can lead to draining and stressful experiences - we all know that!

Have you ever noticed how your mood may change based on others? It can happen like this:

Scenario 1: Your colleague comes back from a meeting and shares some good news: “It was such a great review, I’m so relieved!” or “These coworkers/company/everything just sucks!”.

Or like this:

Scenario 2: You meet with clients or friends and afterwards you feel like a wet wipe. You don’t know what hit you but suddenly your good mood is gone. You feel tired and grey. “Today was not my day! Maybe tomorrow will be better.” 

Either way, we share our emotions all the time with others - what's your share? Day by day you can repeat this pattern and let the mood swing without control… But we don't like or want that, right? 

Luckily you can reclaim your own mental balance and peace with a few simple steps - you always have a choice.

Being mindful of your experiences allows for choice. If you keep the door open to your personal mood space you’ll be receptive of others’ emotional residue. You may not have control of all your daily experiences but you CAN CHOOSE HOW YOU REACT to them. 

The best remedy is to LEARN HOW TO HANDLE the grumpy moment when it hits. This can be done when you’re MINDFULLY present at that moment.

Conscious awareness = you recognize your mental state but you don’t let your emotions take the lead.

GROWING YOUR AWARENESS: A QUICK-FIX MINDFULNESS EXERCISE DURING THE DAY (it's never too late)

1) GIVE yourself FIVE MINUTES (set the timer so you can relax). By your desk, meeting room, public transportation, at a subway stop.

2) BRING your attention to your breathing: Notice your chest moving up and down - focus on it.

3) CALM your gaze or close your eyes if you can - the less sensory distractions the better.

4) INHALE a big long breath in through the nose-filling your lungs to capacity. EXHALE out through the mouth to let go of tensions. Relax into the pose. REPEAT 3x.

5) THEN follow your natural breathing rhythm for COUPLE OF minutes. > Scan your body with the breath. >All your emotions and sensations are alright. > Do not judge yourself. >Be interested in what you find from within. >It’s all OKAY! >Let the thoughts pass when they arise.

As you repeat this exercise daily you may find things changing. You will notice more laughter, joy and ease of being.

KEEP GOING and exercise. Your awareness will slowly grow. 

"When you consciously listen to your inner quietness you’ll first face the foggy nothingness. Eventually, the invisible curtains will slowly open and your patience will take you to quietness (and answers)."

Can it be this simple?! The conscious breathing synchronizes the body and mind to the present moment: your power source. It reduces stress and anxiety while helping improve focus, memory, productivity and overall health. It adds compassion, understanding and ability to FEEL THE LOVE with yourself and others.

OBSERVE. When you live in the moment you awaken yourself to life. When you make daily choices consciously from that space you are CREATING the life you want and RECOGNIZING it. Suddenly you will experience what some just call MAGIC.

Go to https://jenniglad.leadpages.net/bemindful/ to get your FREE 5-minute mindfulness meditation!

Feel free to share you own comments or tricks how you switch back to balance in the middle of hectic day.

Love, Jenni

How to cool down when the heat is on (sweat the bitch out)

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Some itchy bitchy feelings suddenly caught me. I felt like I wanted to have a little battle and argument with someone. Even though I noticed the quick thought of wisdom in my mind saying:

"You should rather take some time alone to get the insight what is going on, than forcing yourself to socialize and follow your too-full schedule."

But I had made the plans and I don't like to cancel and disappoint others, so I almost flew down the stairs on Saturday morning. (I'm working on my habit to listening and serving myself more carefully)

But this time, I didn’t listen to my won guidance, and I finally, and successfully, ended up in an argument. 

Did it feel good? 

Of course not: I don’t like to push my frustration to other people's neck. It's not their fault if my mind wants to be bossy and in control when I have overwhelmed myself with the busyness and forgot the self-care.

No one is perfect: this small failure was not a failure as it woke me up to see the heat is on: 

  • Do you ever feel so indecisive that you don’t have any idea what you need?
  • Is it difficult to prioritize and instead of making decisions what you want, you just dwell in frustration? 

Maybe you over-think and analyze. Squirming with discomfort and having that small self-blaming and judging voice in the head is not helping at all.

Even though nothing’s really wrong there’s a big "Nah" in the back of the head. You just want to say “I don’t know,” because you don’t know but you have to make decisions.

Or you’re saying yes without thinking and get yourself even more tired and you feel bad as you're bad company.

This happens to me when the inner heat is on and I’ve slowly slipped from the happy track. Then I need to get back to sync with myself and often it requires self-care.

No need to emphasize we’re living in a dynamic world: the energy is heated up out there. Driver’s horn and people push each other in a hurry and no one wants to be pushed. Heat causes general anxiousness and sweating in the crowd make our head boil. 

When the weather is melting hot the pace must be slowed down.We need calmness and grounding to cool the down the over-heat in our bodies - mental blocks are causing physical blocks and the other way round. 

Still, we cannot blame the external conditions: work stress, heat, and people - blaming others has never solved any issues.

It is our responsibility to take care of the physical, emotional and spiritual wellbeing.

It keeps us away from the confronting situations. And we don’t react so easily with the other people crankiness either. Because we don't know what the others (colleagues, friends, even family members) have on their plate - it's better to be kind.

How to cool down when you feel over-heated and unconnected:

Stop to listen to yourself. What does your body need now? How do you feel and what feels right for you? Follow your inner guidance and make it happen. You will gain a lot more energy by taking action and getting out there than just slouching on the couch.

  1. Sweat it out. Run, walk, jump, do yoga, hit the ball with the racket or ride a bike — move your body even for a short time! Just do it.

  2. Lose yourself to dance (I love that Daft Punk's song) Play your ultimate summer song you really (or secretly) dig and let your hips talk! The bigger and crazier moves, the better; no one can see you. This lifts your energy levels high-up in five minutes!
  3. Take a walk in the park and sit on the grass. Observe and listen what’s happening around you, the birds, wind, clouds and sun. Breathe in the green energy, enjoy the healing power of nature. This is a slow relaxing and mindfulness exercise.
  4. Calm yourself before bedtime. Rinse the feet with warm water. Lift your legs up towards the wall for 15 minutes. Squirm your butt close to the wall, keep the spine long and open arms to the sides. Breathe in and out. This is calming practice that swipe away the inner dust.

I bet it feels good, and it was fun — you gained back your energy and are back in sync with yourself.

By the way, even though you have a bad day, it doesn't matter you have a bad life.

Love, Jenni