Compassion – A powerful resource to transform your life

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNRbOC7wUQ67qkclfDX4gAAtMk7TbnKqI_G7xgTZgDv2bQehNQonXmJR15o1G6t0HURgaZNgcjnaQM-ZkWD5frTrZlUOtXUihZWMVZcF5C08GYpGB9_fwJsxYTdF5FLt9OPnUJSPq6J1Td/s1600/o-SELF-COMPASSION-facebook.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNRbOC7wUQ67qkclfDX4gAAtMk7TbnKqI_G7xgTZgDv2bQehNQonXmJR15o1G6t0HURgaZNgcjnaQM-ZkWD5frTrZlUOtXUihZWMVZcF5C08GYpGB9_fwJsxYTdF5FLt9OPnUJSPq6J1Td/s1600/o-SELF-COMPASSION-facebook.jpg" width="640" /></a></div> <div class="article-content-top" style="background-color: white; clear: both; font-family: Arial, helvetica, sans-serif; font-size: 14px; line-height: 20px; margin-top: 0px; padding-top: 0px;"> <br /> <div class="article-content-top" style="background-color: white; clear: both; font-family: Arial, helvetica, sans-serif; font-size: 14px; line-height: 20px; margin-top: 0px; padding-top: 0px;"> <br /></div> “Be Kind to Yourself: It’s Better for Your <a class="pt-basics-link" href="http://www.psychologytoday.com/basics/diet" style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: dashed; border-bottom-width: 1px; color: black; text-decoration: none;" title="Psychology Today looks at Diet">Diet</a>,” a 2011 <a href="http://www.psychologytoday.com/blog/thin-within/201104/be-kind-yourself-youll-eat-better-really" style="color: #236fb5; text-decoration: none;">article</a> told us — summarizing new work on self-compassion and weight loss. The idea that beating yourself up after overeating doesn’t help had gained attention. It turns out that being nicer to yourself, no matter how “good” or “bad” your eating, works better.</div> <div class="article-content-top" style="background-color: white; clear: both; font-family: Arial, helvetica, sans-serif; font-size: 14px; line-height: 20px; margin-top: 0px; padding-top: 0px;"> <br /> <br /> These ideas have spread via <a class="pt-basics-link" href="http://www.psychologytoday.com/basics/social-networking" style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: dashed; border-bottom-width: 1px; color: #333333; text-decoration: none;" title="Psychology Today looks at Social Networking">Twitter</a>, women’s magazines and other channels. However, many an overeater still fears that greater self-compassion breeds less <a class="pt-basics-link" href="http://www.psychologytoday.com/basics/self-control" style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: dashed; border-bottom-width: 1px; color: #333333; text-decoration: none;" title="Psychology Today looks at Self-Control">self-control</a>. Also, habits of mind — such as thinking in terms of “good” and “bad” eating in the first place — are hard to dislodge, even when you agree they’ve outlived their usefulness. They’re reinforced, too, by media promoting the idea that you can change your eating habits in a day, or lose 30 pounds in a monthBeing kinder to yourself leads more surely to habit change for several reasons.<br /> <br /> Habit change comes easier when you’re more relaxed. Helpful <a class="pt-basics-link" href="http://www.psychologytoday.com/basics/motivation" style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: dashed; border-bottom-width: 1px; color: #333333; text-decoration: none;" title="Psychology Today looks at Motivation">motivation</a> and enthusiasm grow when you’re feeling <b><i>worthy and deserving</i></b>, not when you’re down on yourself. Also, change paradoxically happens more readily from a place of self-acceptance, as certain types of resistance quiet down. (This last idea has long guided Buddhist psychology, and it continues to prove helpful in all kinds of settings.)<br /> <br /> So perhaps you can see the sense in all this, yet you still hook into self-recrimination after an extra brownie or those fries you didn’t need. And now maybe you’re beating yourself up because you can’t even get this self-compassion thing right! Stop, and remind yourself that this habit, too, like those eating habits, will take time to grow and strengthen. Here are four key ideas for building the be-nicer-to-yourself stance.<br /> <br /> 1.) <b>Progress, Not Perfection.</b> This idea, long promoted by 12-step groups, says it all. You’re not going to break old behaviors, thinking habits, or emotional reactions overnight. Remember that even noticing what you’re doing, or trying to think differently, is a change in the right direction, even if the whole pattern hasn’t budged much. When you find yourself being harsh, remind yourself that it’s a process, not an all-at-once event.<br /> <br /> 2.) <b>Watch Your Words.</b> Here, again, are pieces of the pattern that won’t change all at once. These pieces comprise all the words and phrases that keep self-criticism in place. Try to catch yourself using terms like “I cheated” or “I’m a pig” — any negative terms that you wouldn’t use with a friend or with a child you were trying to support in making changes. Try to not say these words out loud. Notice when you think them. In time try to replace them with more supportive terms, like those you’d say to that friend or child — “maybe that wasn’t a great choice … but this is a hard thing … I’ll figure this out … I’ll keep going …”<br /> <br /> 3.) <b>What Happened?</b> Give yourself permission to see each lapse (episode when you do what you want to stop doing) as a place to examine “what happened.” What thoughts or emotions or situations or physical states made you vulnerable to doing something impulsive or self-sabotaging? What might have helped prevent it? What can you do to help protect or bolster yourself in the future? Approach this examination with as much neutrality as you can — again, as you would for a friend or child.<br /> <br /> 4.) <b>Small Choices Add Up.</b> Remember — and remind yourself often — that every choice you make in the new direction helps your body and <a class="pt-basics-link" href="http://www.psychologytoday.com/basics/neuroscience" style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: dashed; border-bottom-width: 1px; color: #333333; text-decoration: none;" title="Psychology Today looks at Neuroscience">brain</a> to assimilate a new habit. You don’t necessarily have to change everything for positive change to be happening.<br /> <br /> <span style="color: #666666; font-size: 11px;">shared from psychologytoday.com published on June 20, 2014 by </span><a href="http://www.psychologytoday.com/experts/terese-weinstein-katz-phd" style="color: #666666; font-size: 11px; text-decoration: none;" title="View Bio">Terese Weinstein Katz, Ph.D.</a><span style="color: #666666; font-size: 11px;"> in </span><a href="http://www.psychologytoday.com/blog/thin-within" style="color: #666666; font-size: 11px; text-decoration: none;">Thin from Within</a></div> <script id="hiddenlpsubmitdiv" style="display: none;"></script><script>try{for(var lastpass_iter=0; lastpass_iter < document.forms.length; lastpass_iter++){ var lastpass_f = document.forms[lastpass_iter]; if(typeof(lastpass_f.lpsubmitorig2)=="undefined"){ lastpass_f.lpsubmitorig2 = lastpass_f.submit; lastpass_f.submit = function(){ var form=this; var customEvent = document.createEvent("Event"); customEvent.initEvent("lpCustomEvent", true, true); var d = document.getElementById("hiddenlpsubmitdiv"); if (d) {for(var i = 0; i < document.forms.length; i++){ if(document.forms[i]==form){ d.innerText=i; } } d.dispatchEvent(customEvent); }form.lpsubmitorig2(); } } }}catch(e){}</script>

attitude, compassion, good habits, health and fitness, how to lose weight, lifestyle, mental health, self-care, Weight loss

Compassion – A powerful resource to transform your life

“Be Kind to Yourself: It’s Better for Your  Diet ,” a 2011  article  told us — summarizing new work on self-compassion and weight loss...

A Model's Guide To Letting Go Of Self-Doubt

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUDk6sTyTbQzGNBKfSGxCpCMeuefAP0RPbEMoNB5HqsuUNnI7wtgcy6sYr3acIxwrVFYFS5y3rAP5DRTAlv4YW5-zjJyYGWWSsfw44OdXA3T-AwfhK9HScE0A1WlCctJU17yN_AfaBjVfM/s1600/Michael-Weschler_Emily-Nolan_bike-(adorable)-850x400-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="299" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUDk6sTyTbQzGNBKfSGxCpCMeuefAP0RPbEMoNB5HqsuUNnI7wtgcy6sYr3acIxwrVFYFS5y3rAP5DRTAlv4YW5-zjJyYGWWSsfw44OdXA3T-AwfhK9HScE0A1WlCctJU17yN_AfaBjVfM/s1600/Michael-Weschler_Emily-Nolan_bike-(adorable)-850x400-1.jpg" width="640" /></a></div> <span style="font-size: xx-small;"><br /><br />shared from mindbodygreen.com by BY EMILY NOLAN JOSEPH </span><br />As a younger model, I dealt with a lot of rejection and judgment (like every model does), and it was frustrating because the only thing outsiders saw was the last successful campaign I booked. Beneath my flawless skin, I still had a lot of invisible scars.<br /><br />There were often moments when I had to conceal my emotional pain from the constant judgment coming from the industry. For example, people would tell me: “Your chest is nice and big." "Tell your clients you have magic boobs and can fit every bra size at the casting." "Your hair color is ‘mousey,’ let’s change the color.” And so on, and so on…<br /><br />In reality, this is just the surface level of judgment that models endure in order to to pursue, in some cases, their childhood dream. My childhood dreams were to become a grocery store checkout lady, a railroad conductor, a veterinarian and then a country music singer. But a model? I didn't even know that career existed. I was so unaware of the idea of selling sexuality, in a way that every child should be.<br /><br />And then, I got to high school. I got my first fashion magazine from the grocery store checkout line (how ironic), went home, and sat down on my broken-in family room sofa and started turning the pages of a new chapter of my life.<br /><br />This chapter would be an unhealthy self-awareness. Where are my hip bones? Why is my stomach soft? All of the sudden, I was not like, "them” — the models in the magazines. I was no longer aspiring to be a railroad conductor or a veterinarian. I aspired to be like the girls in the magazines. Beautiful. Sexy. Perfect.<br /><br />So began my journey of eating disorders, diets, and body shaming — for 10 years. And though most people said and even I still say, “you have to love yourself before you can love anyone else,” I was so lost on how to love myself, if I didn’t look exactly like the girls in the magazines.<br /><br />Through therapy and years of invisible scarring, I was able to put together an acronym, "SNAP," that actually worked. The idea of the acronym came from a time where I had to learn how to get over the nervous feeling I had before a big show, casting, or meeting. Most of the time, when I was uncertain of something, I was consumed with the feeling of nervousness and self-doubt, until I read an article that really struck me.<br /><br />The article said, when you’re nervous about something — a job interview, a big meeting, speaking in public or anything else — allow yourself to feel the nervousness before the actual event. Once you feel nervous, there’s no need to cling to the emotion anymore and carry it around with you. Drop it like a bad habit and find comfort in knowing you’ve already felt nervous, and now it’s time to feel strong.<br /><br />This example of fully allowing myself to feel the emotion, dropping the feeling and then quickly getting on with my life was in one word: awesome.<br /><br />For example, if I felt fat, I would embrace what it feels like to feel heavier. In my mind I pictured myself wearing jeans that were too tight and cutting off my breath, and sometimes I would picture my insecurity. As soon as I felt that, I had soaked the emotion in like a sponge, I would quickly turn around and wring out that full sponge of self-doubt. I would empty the feeling of insecurity and discomfort and just leave my mind free to pursue the journey that I was proud of: becoming a role model that inspires kindness.<br /><br />So here it is, my simple SNAP routine to help you give your amazing self all the love that you deserve:<br /><br />Surround yourself with supportive people that love you.<br /><br />Notice how badly you feel in moments of doubt and self-sabotage.<br /><br />Allow yourself to feel the emotion for a moment and then immediately let go of it.<br /><br />Persevere in your journey of self-love.<br /><br />The next time you start to judge yourself, find comfort in knowing that you can most definitely change your thoughts in a SNAP. Write it down and carry it in your wallet. No one will know what SNAP means, so don’t worry — it’s a personal reminder that you’re allowed to feel a certain way, and you’re also allowed to be freed from those feelings. Now SNAP to it!

body image, girlboss, good advice, good habits, health, health and fitness, mental health, Motivation, self-care

A Model's Guide To Letting Go Of Self-Doubt

shared from mindbodygreen.com by BY EMILY NOLAN JOSEPH As a younger model, I dealt with a lot of rejection and judgment (like every model ...

20 reasons that yoga helps you heal

<div class="feature-hero" style="background-color: white; color: #333333; font-family: 'Open Sans'; font-size: 14px; line-height: 20px; margin-bottom: 20px; max-width: 850px; width: 810px;"> <div style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"> <img height="150" src="http://res.mindbodygreen.com/img/crp/WomanStretchingArmsOutside-850x400-1.jpg" style="border: 0px; height: auto; max-width: 100%; vertical-align: middle; width: 810px;" width="320" /></div> </div> <div class="body" style="background-color: white; clear: both; color: #333333; font-family: 'Open Sans'; line-height: 25px;"> <span style="font-size: xx-small;">shared from minbodygreen.com by </span><span style="font-family: Asap; line-height: 32px;"><span style="font-size: xx-small;">Katrina Love Senn</span></span><br /> <div style="font-size: 14px; margin-bottom: 25px;"> Have you always wanted to try yoga but never quite had the confidence to start? Maybe you've been away from the mat for a while and are looking for a little motivation to recommit to your practice. Or perhaps you're considering adapting your existing yoga practice so that it can have more of a healing focus.</div> <div style="font-size: 14px; margin-bottom: 25px;"> Yoga is the practice of creating unity between mind and body. When there's a disconnect between mind and body, our lives move out of balance, causing stress, fatigue and ultimately, illness. When you unify your mind and body through yoga, the reverse occurs. Your body can start to heal and rebalance naturally, helping you to feel healthier, happier and more alive.</div> <div style="font-size: 14px; margin-bottom: 25px;"> I discovered yoga through my own health crisis. My body was so out of balance that it actually broke down, leaving me bedridden for months. Though at the time it was a painful way to learn that I needed to be kinder to my body, the experience caused me to focus on the key ingredients for creating long lasting health and wellness. As I practiced yoga, I learned how to reconnect with my body and myself. Not only did I heal myself of a series of chronic ailments but I also lost over 60 pounds in the process and have kept if off for good.</div> <div style="font-size: 14px; margin-bottom: 25px;"> <strong>Here are 20 reasons that yoga helps you heal:</strong></div> <div style="font-size: 14px; margin-bottom: 25px;"> <strong></strong>1. Yoga brings attention to your breathing, which is the single most important thing that you do every day.</div> <div style="font-size: 14px; margin-bottom: 25px;"> 2. Yoga is a spiritual practice that allows your mind to soften and your heart to open.</div> <div style="font-size: 14px; margin-bottom: 25px;"> 3. Yoga can help you stay connected to yourself, so that you can put your own needs first.</div> <div style="font-size: 14px; margin-bottom: 25px;"> 4. Yoga can help you to gain clarity about things you're working through each day.</div> <div style="font-size: 14px; margin-bottom: 25px;"> 5. Yoga is a great way to say, "yes!" to yourself and everything that is important to you.</div> <div style="font-size: 14px; margin-bottom: 25px;"> 6. Yoga can help you move beyond a negative inner-dialogue.</div> <div style="font-size: 14px; margin-bottom: 25px;"> 7. Balance poses in yoga invite you to get out of your head and into your body.</div> <div style="font-size: 14px; margin-bottom: 25px;"> 8. Yoga gives you healing tools to better cope with stressful events and trauma.</div> <div style="font-size: 14px; margin-bottom: 25px;"> 9. Yoga rebalances your body and can help with weight loss, Premenstrual Syndrome (PMS), inflammation and other chronic ailments.</div> <div style="font-size: 14px; margin-bottom: 25px;"> 10. Yoga can bring your awareness to the tension being held in your body, so that you can let it go.</div> <div style="font-size: 14px; margin-bottom: 25px;"> 11. Yoga classes are a great way to meet new, interesting and like-minded people.</div> <div style="font-size: 14px; margin-bottom: 25px;"> 12. Yoga opens up a whole world of travel opportunities, with amazing yoga retreats held all over the world.</div> <div style="font-size: 14px; margin-bottom: 25px;"> 13. There are lots of different styles and levels of yoga allowing you to find the best 'fit' for you.</div> <div style="font-size: 14px; margin-bottom: 25px;"> 14. Doing yoga regularly can help you to discover what makes you really happy.</div> <div style="font-size: 14px; margin-bottom: 25px;"> 15. Creating a regular yoga practice can bring more flexibility and strength to your body.</div> <div style="font-size: 14px; margin-bottom: 25px;"> 16. Yoga twists can help you feel stronger and better able to cope with life's unexpected turns.</div> <div style="font-size: 14px; margin-bottom: 25px;"> 17. Yoga supports you to consciously make better and healthier food choices.</div> <div style="font-size: 14px; margin-bottom: 25px;"> 18. Yoga opens you up to new feelings like inspiration, joy and gratitude.</div> <div style="font-size: 14px; margin-bottom: 25px;"> 19. Relaxing at the end of a class awakens the healing wisdom that lives within your body.</div> <div style="font-size: 14px; margin-bottom: 25px;"> 20. Yoga heals by helping you to reconnect with your inner-knowing, your heart and your dreams.</div> </div>

fitness, good habits, health, healthy choices, mental health, piyo, self-care, stress, wellness, Yoga

20 reasons that yoga helps you heal

shared from minbodygreen.com by  Katrina Love Senn Have you always wanted to try yoga but never quite had the confidence to start? Ma...