All posts filed under: Compassion

Alphabet of the Heart

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For those meditators amongst you, you’ll be interested to hear about the Alphabet of the Heart – a mnemonic meditation exercise created by Dr James R. Doty, M.D, founder and director of the Centre for Compassion and Altruism Research and Education (CCARE) at Stanford University. The exercise was created by Dr. Doty as a reminder of the 10 steps towards the journey of compassion and mindfulness. Attributes that need to be cultivated to live a happy, meaningful and altruistic life. These include Compassion, Dignity, Equanimity, Forgiveness, Gratitude, Humility, Integrity, Justice, Kindness and Love.  The exercise involves running through each letter during our daily meditation practise. With reflect for a time on each attribute, manifest the intention, and as a result, cultivate more of it in our everyday lives. You can hear Dr. Doty explaining the creation of the exercise here and there’s also a full podcast series including personal reflections, research on each attribute and practical tips to cultivate that specific attribute found here.  

It’s Time to Talk!

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Today is Time to Talk Day. A day to break the silence around mental health and get people talking about their struggles. Starting a small conversation with someone today, even opening up about your own battles with mental health, could help to change a life. The more we share and show our vulnerabilities, the quicker we can erase the stigma and help those in need. In words of Gandhi ‘be the change you wish to see in the world‘.

Mindfulness + Kindness = Kindfulness

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After yesterday’s result, we felt a big dose of Kindfulness was needed today. So we’re delighted to share with you details of a FREE 7 day online Kindfulness course run by the Awake Academy. Ajahn Brahm created the term “Kindfulness” which is the result of adding kindness to our mindfulness practise and opening our hearts to others as well as ourselves. Kindfulness encourages relaxation, is an antidote to stress and allows healing to happen. Register for the free course here.  

Poetry Friday

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Self-Observation Without Judgement  Release the harsh and pointed inner voice. It’s just a throwback to the past, and holds no truth about this moment. Let go of self-judgment, the old, learned ways of beating yourself up for each imagined inadequacy. Allow the dialogue within the mind to grow friendlier, and quiet. Shift out of inner criticism and life suddenly looks very different. I can say this is only because I make the choice a hundred times a day to release the voice that refuses to acknowledge the real me. What’s needed here isn’t more prodding toward perfection, but intimacy – seeing clearly, and embracing what I see. Love, not judgement, sows the seeds of tranquility and change. by Danna Faulds

A Letter of Self-Compassion

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Are there elements about yourself that you dislike? Things that make you feel frustrated, angry, anxious or embarrassed? We all have aspects of ourselves that we find it difficult to be with, and when our inner critics take over, they can be incredibly harsh and belittling. Leaving us feeling unworthy and ashamed. Compare this to the way we might talk to a friend when they’re feeling low or unhappy with themselves. Why are we so quick to show kindness and compassion to others and yet have zero patience for ourselves? A Letter of Self-Compassion is a positive psychology intervention tool which aids in boosting self-compassion, so whenever you’re giving yourself a particularly hard time, or in need of some self-love, see what positive impact this might have: Take a pen and paper Sit down and think about one of your perceived flaws, or something you’ve been giving yourself a hard time about Write in detail about how this inadequacy makes you feel Now turn the page, and start to write yourself a letter from the point of view of a …

What’s the Big Fuss about Meditation?

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Evidence suggests meditation has been around since 1500 BCE, making it well over 3500 years old. But what is about this ancient art form that’s survived the test of time and what are the current scientific studies telling us about the benefits of meditation? When the first New York marathon was run in 1970 there were only 127 competitors. A time when little was known about the benefits of physical exercise for our health and wellbeing. Nowadays these are widely publicised, and 46 years on there were over 50,000 runners in the 2016 New York marathon. Exercise has become an integral part of our daily lives, and at Technotox, we believe it’s only a matter of time before meditation follows the same route. After all, now the evidence exists, why shouldn’t we spend as much time and money looking after our mental and emotional health as we do our physical health? If you’re still not convinced, or simply need reminding of meditation’s plethora of benefits, we’ve chosen our top ten to share with you – Boosts positive emotions
 Meditating stimulates activity …

12 Ways to Nourish Yourself

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A reoccurring theme I hear throughout my coaching sessions, is an ongoing struggle with nourishment and clients who just don’t know how to nourish themselves. Some clients see it as an indulgence, some don’t even know what it means or where to start. More often than not, it’s the first thing to fall by the wayside when we’re busy or feeling stressed out. Instead we opt for the easy, go-to solutions of comfort food, alcohol, switching off for hours in front of the tv, withdrawing from social engagements and the killer, procrastination. So in an effort to help you reduce your stress levels, boost your happiness and improve self-esteem, here are my top 12 ways to nourish yourself. Aim for at least one a day: Switch off all technology (and I mean completely switch it off, don’t just put it on silent!) for an hour Put your comfies on, snuggle up and read a book you love Meditate Do a pilates or yoga class (there are plenty of great ones on YouTube – a very mindful way to use technology btw!) Light some candles, lie down and think about loving …

International Day of Peace

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Next Monday, 21 September is the UN’s International Day of Peace. A day devoted to strengthening the ideals of peace, within and among all nations of the World. The theme this year is “Partnerships for Peace, Dignity for All”, highlighting the importance of all people in all societies to work together to strive for peace. It’s up to each and every one of us to unite against war and conflict, and help bring these ongoing issues to the attention of others. There are lots of ways you can get involved, here’s a few to get you started – Help Make #PeaceDay Trend on 21 September Create Peace Doves and Display Them Join an Event Near You Make Peace With Someone Join The Movement Share this TedTalk Buy the Peace Day Anthem Try Meditation with Colleagues at Work What will you do?

Who’s been to the School of Love?

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From a young age we’re inundated with ideas about love. From the perfection of Hollywood movies to the romance of classic novels, like sponges we absorb ideals of what the perfect relationship should look like. It is rich with red-hot desire and passion, holds the patience of a saint and the utmost respect. But best of all no matter who or what we are, we all deserve it. In fact, isn’t it our basic human right to experience the ultimate romantic love? True love doesn’t require effort or patience, or a compromise of ourselves. True love just happens, regardless of our own imperfections and selfishness. If it takes work, surely it’s not real? Then at some point along the path to adulthood, a sharp prick bursts our bubble and reality is revealed. Love isn’t easy. It does require effort. A great deal of effort at times. In fact it’s an ongoing balancing act that requires active participation and very clear and concise levels of communication. Like a garden requires nurturing, a loving relationship needs feeding, pruning and …

Stop OD’ing on Social Media and Boost your Self-Esteem!

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We’re all guilty of browsing social networking sites, nosing into other people’s lives from the comfort of our sofas. We see friends quaffing champagne on desert islands, Cara Delevingne backstage at the latest Burberry shoot, exotic weddings in Florence, crazy festival antics at Glastonbury or one of the endless health and fitness bloggers who’s only practised yoga, walked their dog, made a paleo breakfast and applied magazine-perfect make up in time for a selfie, before 6am! But have you ever wondered what these images do our subconscious? What effect constantly comparing ourselves with the lives of our piers – who appear to be having THE best fun, with THE best people, in THE best places – has on our mental health? It knocks our self-esteem that’s what! Because we can’t keep up– we end up feeling boring, unattractive, uninventive and certainly unworthy. Yet like an addictive drug, we’re not prepared to give up this toxic habit. So as an alternative to quitting those voyeuristic tendencies, Technotox has come up with 10 tips to counterbalance any negativity and Boost your Self-Esteem! DON’T EXAGGERATE …