Tag Archives: Smile

20 Calming Or Invigorating Mini Meditations You Can Practice Every Day

No matter how hectic or stressful our days are, whether we’re sitting at our desks or waiting in line, we have the opportunity to pause and adjust our perspective.

We have the opportunity to be kinder — both to ourselves and others. We have the opportunity to relax and slow down. And we have the opportunity to refocus. Even if it’s for a minute or two.

In her book Self-Meditation: 3,299 Mantras, Tips, Quotes and Koans for Peace and Serenity, bestselling author Barbara Ann Kipfer offers a wealth of inspiration for practicing kindness and breathing in the beauty of daily moments and the miracles that are our lives.

Here are 20 of my favorite suggestions from her book.

1. Let small chores act as a stop sign to “breathe, relax and experience peace.”

2. Sit down and “become a human still life.” Don’t do anything. Just breathe.

3. When you’re driving, focus solely on that experience. “Feel the steering wheel, the pedals, the seat.”

4. “Listen for the quietest sound.”

5. Focus on your sense of smell. Take something you’d like to smell, such as a flower or food, and put it up close to your nose. Notice the changes in the aroma. Focus on the sensations in your body as you inhale and exhale. Then try to focus on other fragrances around you throughout the day.

6. Focus on your sense of touch. Focus on the sensation of your hands touching each other, “your clothes brushing against your skin, and the air moving across your face.”

7. In the beginning of the week, pick an activity you normally do on autopilot, such as washing your hands, applying makeup or getting into your car. Pause for several seconds before starting the activity. Then perform it with your full attention.

8. “Imagine that you are a kite soaring in the sky. Surrender to the wind, but be aware of the string that anchors you to the ground and keeps you safe.”

9. When you’re performing a chore, focus your full attention on your hands. “Note all the sensations in your fingers, your palms, and your wrists.”

10. Send yourself some loving-kindness (or “meta”). Focus your attention on an aspect of your mind or body that you feel separated from. Acknowledge this. You might say something like: “May I accept this. May I be filled with loving-kindness toward this. May I use the pain of this experience for the welfare of all.”

11. As you’re trying to fall asleep, “imagine that with each breath you are melting into an ocean of light and space.”

12. When you turn on the faucet, focus on the bigger picture. “See the water flowing down from the glaciers and mountains, running deep into the earth, sustaining you and all life.”

13. When you wake up, feel your feet touch the floor. “Be aware of their weight, the floor supporting your body, and the motion of your feet and legs as you begin to walk.”

14. When you get home from work, every day, stand in front of your door and appreciate the moment. Rejoice in it. “Breathe in and out three times.”

15. Set an alarm to ring every hour to remind yourself to “wake up and appreciate the miracle of every moment. Say, ‘[Your name], wake up!”

16. Picture your thoughts as balloons floating by.

17. Visualize a mountain lake with a smooth, glassy surface. A breeze sends ripples across the water. As the breeze quiets down, so do the ripples, and the water returns to being smooth. When something ruffles you, return to this visualization. “Feel the ripples and then let them settle.”

18. Think of your mind as a swinging door. “Thoughts and feelings come in and out, like people. Be the door, not the doorman.”

19. Picture a person or pet you love greatly. Imagine they’re “giving you a look that melts your heart.” Think about the things you love most about them. With each breath you take, let your heart fill with love. “Imagine your two souls connected by the caring you have for each other.”

20. “See yourself as a small child, fragile and vulnerable, and breathe in. Smile with love to this small child within yourself, and breathe out.”

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20 Tips for a Positive New Year

These suggestions will help you start off the New Year right!

1. Stay positive. You can listen to the cynics and doubters and believe that success is impossible or you can know that with faith and an optimistic attitude all things are possible.

2. When you wake up in the morning complete the following statement: My purpose is _______________________.

3. Take a morning walk of gratitude. I call it a “thank you walk.” It will create a fertile mind ready for success.

4. Instead of being disappointed about where you are, think optimistically about where you are going.

5. Eat breakfast like a king, lunch like a Prince and dinner like a college kid with a maxed out charge card.

6. Remember that adversity is not a dead-end but a detour to a better outcome.

7. Focus on learning, loving, growing and serving.

8. Believe that everything happens for a reason. Expect good things to come out of challenging experiences.

9. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control. Instead, invest your energy in the positive present moment.

10. Mentor someone, and be mentored by someone.

11. Live with the 3 E’s. Energy, Enthusiasm, Empathy.

12. Remember, there’s no substitute for hard work.

13. Zoom focus. Each day when you wake up in the morning ask: “What are the three most important things I need to do today that will help me create the success I desire?” Then tune out all the distractions and focus on these actions.

14. Implement the ‘No Complaining Rule.’ Complaining is like vomiting. Afterwards, you feel better but everyone around you feels sick.

15. Read more books than you did in 2015. I happen to know of a few good ones!

16. Get more sleep. You can’t replace sleep with a double latte.

17. Focus on “Get to” vs. “Have to.” Each day focus on what you get to do, not what you have to do. Life is a gift, not an obligation.

18. Each night before you go to bed complete the following statements:

I am thankful for __________.

Today I accomplished ____________.

19. Smile and laugh more. They are natural anti-depressants.

20. Enjoy the ride.

“You only have one ride through life, so make the most of it and enjoy it.”

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Woman standing outdoors underneath fabric

How Do You Find Happiness?

Happiness is defined as “a mental or emotional state of well-being characterized by positive or pleasant emotions ranging from contentment to intense joy.” Sounds great, doesn’t it? So what makes happiness so hard to attain?

One of the common reasons we find it so difficult to find happiness is due to our perception of what it really is. Our ability to be happy depends on how we define it.

For many, happiness is defined by what has been achieved, what has been accomplished, or material things we have obtained.

While these things can contribute to the feeling of being happy, do they really bring us true happiness?

So what is happiness? Where does it come from? How do we achieve it?

• Live Our “Best Life.”

For starters, we can begin by living what I like to call our “best life.” This consists of being the best version of ourselves we can be. It involves self-acceptance and no longer comparing ourselves to others. Living our best life also includes no longer using things to measure our happiness, but focusing on the feeling. Practicing mindfulness can also help us achieve happiness. In doing this, we can fully experience the moment and learn to engage with each moment on its terms, taking things as they come. When we are able to accept things for what they are, we can be happier.

• Practice daily gratitude.

Gratitude determines our attitude. As we practice gratitude, it eventually becomes second nature. We become able to find the beauty in small things and appreciate all life has to offer.

• Learn the art of letting go.

When we learn to let go, we find the path to freedom. By learning to let go, we are no longer held captive by our past or lingering negative emotions.

These are other things we can do to get ourselves in a feel-good mood.

• Smile.

Everyone knows a smile is contagious. If you’re feeling down in the dumps, force a smile and keep smiling. If you don’t give that feeling of wanting to smile, you will eventually get the giggles from looking so silly.

• Smell something that makes you happy.

The sense of smell is very powerful and can trigger several moods and reactions. Why not smell your way to happiness? Sniff your favorite flower, inhale your favorite fragrance, or indulge in the aromas of your favorite food. When I’m feeling down, I tend to smell lavender. I not only enjoy the smell, but it also has some calming and relaxing properties.

• Do something good for someone else.

If you can’t put a smile on your face, put a smile on someone else’s. Doing a good deed will often result in that good, bubbly feeling of joy. When you’ve made someone’s day, how can you avoid a smile?

• Do something you enjoy that you haven’t done in a while.

Remember that feeling of complete happiness when the wind blows in your face as you swing on a swing, or when you play a good game of baseball, or make a nice batch of cookies? Well, get up and get moving! There is no pick-me-up like doing something pleasurable you haven’t done in a while. Think back to little things that have made you happy and explore those again.

• Laugh, laugh, laugh.

Just as a smile is contagious, so is laughter. Watch a funny movie or reminisce about something funny and just laugh. If you can’t think of anything to laugh at, just start laughing and keep thinking. You’re bound to eventually think of something funny or continue laughing at yourself.

These are a few suggestions, but happiness is unique and so is your path. Edith Wharton was quoted saying “If only we’d stop trying to be happy, we’d have a pretty good time.”

Stop trying to be happy or thinking about being happy and challenge yourself to do what makes you happy. Find what makes you happy today and live life to the fullest.

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How To Stop Being Ungrateful To Your Best Friends?

Do you ever feel guilty about being ungrateful to your best friends? Do you think they give more to you than you give to them?

  • Show them you’re grateful for them being there. Invite them over to your house, get them a special gift for birthdays, or Christmas. Don’t make them feel neglected.
  • Don’t wander off and go and talk to someone else, even if you don’t have much interest in what they’re talking about. It will embarrass them, make them feel bad about you, and they might even start to hate you.
  • Be loyal. If they get bullied, stand up to the bullies. This doesn’t necessarily mean insult/hit them back. It means being strong and looking them straight in the eye and saying something like, “Well, if you’re done I think we’ll be off!” and link your friend’s arm and walk away calmly. DON’T LOOK BACK!
  • Make time to get to know them. Maybe if you’re at a coffee shop, and you know their favorite coffee, smile and say “I’ll order” and when you come back to the table with their favorite espresso or latte, they’ll be impressed and grateful.

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Ungrateful People: An Opinion.

How Do You Deal With The Ongoings Of Ungrateful People In Your Daily Life?

Ungrateful people are going to enter and exit your life, but it is up to you how you deal with their behaviors. The way I view these type of people is probably the way most of us feel, but I can only offer my opinion and experiences with people who lack the skills to be grateful for the blessings in their life. Maturity is a major issue with being ungrateful.

I do not believe that people intend to not show how thankful they are to be alive and receive what they have. When I encounter a person such as this, I do not embrace their selfishness and lack of understanding of being a thankful and appreciative person. I believe they give off their weakness, and I believe that it can be contagious to those around you. On the other aspect, that same weakness can disgust people that understand where those intentions of being ungrateful are coming from. The feeling eats me up inside when I am around an individual that does not realize how lucky they are for what they have in their life. It fades in and out for me, and, when I look back, I don’t like that person looking back at me.

The key to dealing with an ungrateful entity is to not embrace their selfishness. Step away from how they have made you feel when you have reached out to them with a gift or advice, even if they asked for that advice. Just because they are negative and somewhat egotistic, does not mean that you have to return the mood that they are illuminating.

I deal with these ungrateful beings by walking away with a smile on my face. If I don’t feel like smiling and walking away, I still stay polite and mature. They do not have to thank me. They also do not have to embrace me. Be the better person to not feed the reaction they are seeking from you by expelling their ungratefulness. Be kind, walk away, and be free.

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