Staying Strong

? Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth.

? Bring your attention to your breath, noticing the sensation of the air entering and leaving your body.

? If your mind starts to wander, gently bring your attention back to your breath, without judgment or frustration.

?As you continue to breathe, focus your attention on the present moment, noticing any thoughts or emotions that arise, and allowing them to pass without getting caught up in them.

? Stay with your breath for several minutes, allowing yourself to fully immerse in the present moment.

? When you're ready to end the meditation, take a few deep breaths, wiggle your fingers and toes, and slowly open your eyes.

The second way of of a mindfulness meditation:

? Find a quiet and comfortable place where you can sit or lie down without being disturbed.

? Begin by taking a few deep breaths, inhaling through your nose and exhaling through your mouth.

? Bring your attention to your body, starting at the top of your head and slowly scanning down to your toes.

? Notice any areas of tension or discomfort in your body, and imagine sending a warm, soothing light to those areas, allowing them to relax and release any tension.

?As you continue to breathe, bring your attention to the present moment, allowing any thoughts or emotions to pass without getting caught up in them.

? If your mind starts to wander, gently bring your attention back to your body and your breath.

? Continue to focus on your breath and your body for several minutes, allowing yourself to fully immerse in the present moment.

? When you're ready to end the meditation, take a few deep breaths, wiggle your fingers and toes, and slowly open your eyes.

The goal of mindfulness meditation is to bring your attention to the present moment, without judgment or criticism. By focusing on your breath and your body, you can cultivate a sense of calm and relaxation, and reduce stress and anxiety.

Here's a funny example of a mindfulness meditation exercise:

? Find a quiet and comfortable space where you won't be interrupted. You can sit on a cushion or chair, whatever works for you.

? Close your eyes and take a few deep breaths, feeling the air move in and out of your body.

? Now, imagine that you're a superhero who has just saved the world from a dangerous villain. Take a moment to visualise yourself in your superhero outfit, with your cape billowing in the wind.

? Focus on the sensations in your body, noticing the strength and power you feel as a superhero.

? Take a few deep breaths and imagine yourself flying through the sky, feeling the wind rushing past you.

? Whenever your mind starts to wander, gently bring your attention back to your superhero visualisation and the sensations in your body.

Remember, the goal of mindfulness meditation is to bring your attention to the present moment and cultivate a sense of calm and relaxation. By adding a fun and creative element to it, you can make it a more enjoyable and engaging experience. Plus, imagining yourself as a superhero can help you tap into your inner strength and power, boosting your confidence and resilience.

It may sound unconventional, but expressing gratitude through journaling is an effective exercise to promote physical health. Writing down things you are grateful for each day can help shift your focus towards the positive aspects of your life, and promote a more positive outlook overall.

Here's an example of a gratitude journaling exercise:

? Set aside a few minutes each day to write down three things you are grateful for. You can do this in a notebook or on your phone or computer.

? Think about the positive aspects of your life, such as the people you love, the things you enjoy doing, or the opportunities you have.

? Write down specific things that you are grateful for, such as "I'm grateful for my supportive family" or "I'm grateful for the beautiful sunset I saw today."

? Take a moment to reflect on each item and really feel the gratitude for it.

? Try to come up with new things to be grateful for each day, even if they are small or seemingly insignificant.

? If you are struggling to find things to be grateful for, think about challenges or obstacles that you have overcome, and the lessons you have learned from them.

The objective of gratitude journaling is to shift your focus towards the positive aspects of your life, and to cultivate a sense of gratitude and appreciation. By practicing gratitude regularly, you can improve your mood, reduce stress and anxiety, and promote a more positive outlook on life.

Another one example of a gratitude journaling exercise:

? Allocate a few minutes each evening to jot down three positive things that occurred during your day that you feel grateful for.

? Try to focus on the small things that you may take for granted, such as a good cup of coffee or a smile from a stranger.

? Write down why you are grateful for each item, such as "I'm grateful for the delicious meal I had because it brought me joy and nourishment."

? Take a moment to reflect on each item and really feel the gratitude for it.

? If you're having a tough day, try to find something positive to focus on, even if it's just something small.

? At the end of the week, read back over your entries and reflect on the positive things that have happened in your life.

Writing in a journal to express appreciation or thankfulness for the positive things is a simple but powerful way to cultivate a more positive mindset and improve your overall well-being. By focusing on the good things in your life, you can reduce stress and anxiety, boost your mood, and develop a greater sense of happiness and contentment.

One funny story about a famous person and journaling comes from the life of Virginia Woolf, the British writer and feminist.

Woolf was known for her groundbreaking literary works and her dedication to women's rights, but she was also an avid journaler. She kept detailed journals throughout her life, documenting her thoughts, feelings, and experiences in her own unique voice.

One day, while working on her journal, Woolf noticed that her pet cat was watching her intently. She decided to write a little note to the cat, addressing it to "Dear cat," and explaining that she was busy working on her journal.

The next day, when Woolf returned to her journal, she found that the cat had left a reply. The note read, "Dear Virginia, I am glad you are busy. I hope you will be too busy to write in your journal all day. Regards, Cat."

Woolf was amused by the note and shared it with her friends, who found it equally hilarious. The incident became a running joke among Woolf's circle of friends and served as a reminder of the importance of taking breaks from work and enjoying the company of loved ones, even if they happen to be furry and four-legged.

Woolf's commitment to journaling is a testament to her creative spirit and her dedication to documenting her life and times. Her journals have become an important part of literary history, providing insight into her thoughts and experiences and shedding light on the world in which she lived.

Here's a fun and creative gratitude journaling exercise you can try:

? Get a small notebook or journal and decorate it with stickers, colourful pens, or anything else that makes you happy.

? Set aside some time each day to write down three things you are grateful for, but try to make them silly or unexpected.