A conscious lifestyle is the key to health and harmony

A conscious lifestyle is the key to health and harmony

Section 1: The foundation of awareness: what does this mean?

1. Determination of awareness: outside of fashion:

   • Awareness, or mindfulness, is a psychological state achieved by directing attention to the current moment, with adoption and without condemnation. This is not just a trend or a fashionable word, but a deep practice, rooted in Buddhist meditation, but adapted for the modern world.
   • Key elements of awareness: attention to the present, acceptance, lack of condemnation, compassion for yourself and others.
   • Awareness does not mean avoiding thoughts or feelings, but rather observing them without involving automatic reactions. This allows you to break the vicious circle of negative thoughts and emotions.
   • Awareness is a skill that develops with practice.

2. The scientific basis of awareness: research and results:

   • Neurocial scientific studies have shown that the practice of awareness can physically change the structure of the brain, increasing the density of gray matter in areas associated with attention, regulation of emotions and self -awareness.
   • Studies confirm the benefits of awareness to reduce stress, anxiety and depression. It can also improve concentration, memory and cognitive functions.
   • Meditation of awareness activates the parasympathetic nervous system, which is responsible for the relaxation and restoration of the body. This leads to a decrease in heart rate, blood pressure and cortisol level (stress hormone).
   • Clinical studies show the effectiveness of awareness in the treatment of chronic pain, insomnia and other diseases.
   • Metro-analyzes of many studies confirm the general benefits of awareness for physical and mental health.

3. Destruction of myths about awareness:

   • Myth 1: Awareness is for religious people. Awareness is not related to any specific religion. This is a psychological practice available to everyone, regardless of his beliefs.
   • Myth 2: awareness is difficult and requires a lot of time. You can practice awareness within a few minutes a day. Even short meditation sessions or conscious fulfillment of everyday tasks can be beneficial.
   • Myth 3: awareness is the avoidance of negative emotions. Awareness is not avoidance, but acceptance. She teaches to watch negative emotions without condemnation and involvement.
   • Myth 4: awareness is passiveness and inaction. Awareness is not passivity, but an active presence in the moment. It allows you to more consciously make decisions and act in accordance with its values.
   • Myth 5: Awareness is a quick way to solve all problems. Awareness is a process, not an instant solution. It takes time and practice to master this skill and see the results.

Section 2: Conscious nutrition: Caring for the body wisely

4. What is conscious nutrition: connection with the body and mind:

   • Conscious nutrition is a practice that teaches us to pay attention to our physical and emotional signals of hunger and saturation. This is not a diet, but rather an approach to food based on awareness and acceptance.
   • Key principles of conscious nutrition: there is, when it is hungry, to stop when it is full, enjoy every piece, realize your emotions related to food, and choose food that feeds the body and mind.
   • Conscious nutrition helps to break the overeating cycle caused by stress, boredom or other emotional factors.
   • This contributes to the development of a healthier relationship with food and improving digestion.

5. Practical steps to conscious nutrition:

   • Listen to your body: Pay attention to your physical signals of hunger and saturation. Do not wait until you feel severe hunger, and do not eat to the feeling of overeating.
   • Eat slowly and consciously: Disconnect the TV and remove the phone. Focus on food, its taste, texture and smell. Chew thoroughly and enjoy every piece.
   • Determine your emotions associated with food: Ask yourself why you eat. Are you really hungry, or do you eat to cope with stress, boredom or sadness?
   • Avoid distracting factors: Eat in a quiet place where no one will distract you.
   • Choose food consciously: Give preference to whole, raw products that feed your body.
   • Do not judge yourself: If you have surpassed or made an unhealthy choice, do not reproach yourself. Just accept this as an experience and try to make the best choice next time.
   • Keep a diet: Write down what you eat when you eat and how you feel. This will help you identify patterns in your diet and determine areas that need to be improved.
   • Practice gratitude for the food: Before eating, express gratitude for the food that you are going to eat. This will help you assess its nutritional value and enjoy it more.

6. Overcoming emotional nutrition:

   • Emotional nutrition is eating food in response to emotional needs, and not on physical hunger.
   • Determine the triggers: lead a diary to determine what situations, emotions or thoughts lead to emotional nutrition.
   • Develop alternative strategies: instead of reaching for food, try other ways to cope with your emotions, such as physical exercises, meditation, communication with friends or keeping a diary.
   • Turn to a specialist for help: if you are fighting emotional nutrition, seek help from a psychologist or a nutritionist.

7. Conscious nutrition and weight loss:

   • Conscious nutrition can help you lose weight without resorting to hard diets. It teaches you to listen to your body and is only when you are hungry.
   • Studies show that conscious nutrition can lead to weight loss, a decrease in overeating and improving overall health.
   • However, it is important to remember that conscious nutrition is not a quick way to lose weight. This is a long -term approach to food, which takes time and practice.

Section 3: Conscious movement: Harmony of the body and mind in activity

8. Conscious movement: more than just physical exercises:

   • Conscious movement is a practice that combines physical exercises with awareness. This means that you pay attention to your feelings in the body, your thoughts and emotions during movement.
   • Conscious movement is not only sport, but also any physical activity, performed with awareness, for example, walking, yoga, dancing or even cleaning the house.
   • Key elements of conscious movement: attention to breathing, awareness of their sensations in the body, lack of conviction, adoption of their capabilities and restrictions.

9. Conscious traffic practices: yoga, tai-chi, qigong and others:

   • Yoga: Yoga is an ancient practice that combines physical poses, breathing exercises and meditation. It helps to improve flexibility, strength, balance and awareness.
   • Tai-you: Tai-chi is Chinese martial art, which is performed by slow, smooth movements. It helps to improve balance, coordination and concentration of attention.
   • Qigun: Qigun is a Chinese practice that combines breathing exercises, meditation and physical movements. It helps to improve health, energy and vitality.
   • Conscious walking: Just pay attention to your feelings while walking. Feel how your legs touch the ground, how your arms and legs move, how your body breathes.
   • Dancing: Dance to the music that you like, and let your body move freely. Do not worry about how you look, just enjoy the process.

10. Advantages of conscious health movement:

    • Reducing stress and anxiety: conscious movement helps to reduce the level of cortisol (stress hormone) and improve mood.
    • Improving the physical form: conscious movement can help improve flexibility, strength, balance and coordination.
    • Reducing pain: Conscious movement can help reduce chronic pain, such as back pain, neck and knees.
    • Improving sleep: Conscious movement can help improve sleep quality.
    • An increase in self -awareness: a conscious movement helps to better understand your body, your thoughts and emotions.

11. Integration of conscious movement into everyday life:

    • Start small: do not try to immediately engage in yoga every day. Start with short sessions of conscious walking or stretching.
    • Find what you like: choose the type of movement that you like and which you will do with pleasure.
    • Be patient: it takes time to master the conscious movement. Do not be discouraged if you can’t do it right away.
    • Do not judge yourself: if you missed the training, do not reproach yourself. Just go back to her when you can.
    • Make it a habit: try to make a conscious movement part of your daily life.

Section 4: Conscious relationship: Deep connection with oneself and others

12. Conscious relationship: Presence and authenticity:

    • Conscious relations are relations based on awareness, acceptance and compassion. They require the presence in the moment, sincerity and the ability to listen.
    • Conscious relationships are not only a romantic relationship, but also relations with family, friends, colleagues and even themselves.
    • Key elements of conscious relationships: honesty, respect, empathy, forgiveness, gratitude.

13. The practice of awareness in the relationship:

    • Present in the moment: When you spend time with someone, be completely focused on this person. Put the phone, turn off the TV and listen to what he says.
    • Listen actively: Listen not only words, but also the feelings behind them. Ask questions to make sure that you understand the other person correctly.
    • Express your feelings: Be honest with your feelings, but do it respectfully. Avoid accusations and criticism.
    • Show empathy: Try to understand the point of view of another person, even if you disagree with her. Put yourself in its place.
    • Farewell: Do not hold evil. Forgiveness frees you and another person.
    • Express gratitude: Speak thanks for what you like in another person. Appreciate his qualities and actions.
    • Install the boundaries: Respect your own needs and the needs of another person. Set the boundaries that will be comfortable for both of you.
    • Solve conflicts peacefully: Avoid screams and insults. Try to find a compromise that will arrange everyone.

14. Conscious self -awareness: the key to a healthy relationship:

    • Before building a healthy relationship with others, it is important to build a healthy relationship with yourself. This means to be conscious of your thoughts, feelings and needs.
    • Practice self -suffering: be kind to yourself, especially when you make mistakes. Accept yourself as you are, with all your advantages and disadvantages.
    • Take time for yourself: do what you like and that bring you joy. This will help you feel happier and satisfied.
    • Keeping a diary: Write down your thoughts and feelings. This will help you better understand yourself and your needs.
    • Meditation: Meditation can help you calm your mind and focus on the present moment.

15. Overcoming conflicts in a conscious relationship:

    • Conflicts are inevitable in any relationship. However, in a conscious relationship, conflicts are considered as an opportunity for growth and deepening communication.
    • Listen actively: give another person the opportunity to speak out without interrupting and not condemning.
    • Express your feelings: talk about your feelings without accusing another person.
    • Look for a compromise: try to find a solution that will arrange everyone.
    • Farewell: do not hold evil. Sorry for the other person and move on.
    • Turn to a specialist for help: if you cannot solve the conflict yourself, seek help from a psychologist or family consultant.

Section 5: Conscious work: finding a goal and satisfaction

16. Conscious work: more than just making money:

    • Conscious work is a job that corresponds to your values, interests and talents. This is a job that brings you satisfaction and meaning.
    • Conscious work is not necessarily a dream work. This can be any work that you do with awareness and hobby.
    • Key elements of conscious work: meaning, goal, enthusiasm, contribution, training.

17. Search for conscious work: introspection and experiments:

    • Determine your values: what is important to you in life? What principles are you not ready to violate?
    • Determine your interests: what do you like to do? What are you fond of?
    • Determine your talents: what are you good in? What do you get easy and natural?
    • Explore different opportunities: try different types of work to understand what suits you.
    • Do not be afraid to change the direction: if you understand that your current work does not correspond to your values ​​and interests, do not be afraid to look for something new.

18. The practice of awareness at work:

    • Be careful to the present moment: Focus on the current task, not being distracted by extraneous thoughts and distracting factors.
    • Take breaks: Take short breaks regularly to relax and reboot.
    • Be grateful: Appreciate your work and your colleagues. Grate gratitude for the opportunities that you have.
    • Install the boundaries: Do not let your work absorb your life. Install the boundaries between work and personal life.
    • Focus on what you can control: Do not waste time and energy on things that you cannot change.
    • Be kind to yourself: Do not reproach yourself for mistakes. Learn on them and move on.

19. Overcoming stress and burnout at work:

    • Stress and burnout are common problems at work. Awareness can help you deal with them.
    • Determine your sources of stress: what causes you stress at work?
    • Practice relaxation techniques: meditation, breathing exercises, yoga.
    • Set the boundaries: do not let work invade your personal life.
    • Take care of yourself: get enough sleep, eat right, play sports.
    • Turn to a specialist for help: if you feel that you can’t cope with stress yourself, seek help from a psychologist or coach.

20. Creating a conscious working environment:

    • Awareness can be applied not only to individual work, but also to the creation of a healthier and productive working environment.
    • Encourage communication and cooperation: create an atmosphere in which people feel comfortable, sharing their ideas and experience.
    • Support for training and development: provide employees with opportunities for learning and developing their skills.
    • Create a positive culture: support a positive and good culture at the workplace.
    • Pay attention to the well -being of employees: offer programs and resources that support the physical and mental health of employees.

Section 6: Conscious Communication: Effective and Good Communication

21. Conscious communication: listen, understand, answer:

    • Conscious communication is a form of communication, which is characterized by a complete presence, active hearing and empathy. This means paying attention to not only words, but also non -verbal signals and emotions standing behind them.
    • In conscious communication, the goal is not only to transmit information, but also to establish a connection with another person and understand his point of view.
    • Key elements of conscious communication: presence, active hearing, empathy, clarity, respect.

22. Conscious communication skills:

    • Active hearing: Listen not only words, but also the feelings behind them. Ask clarifying questions to make sure that you understand the other person correctly.
    • Empathy: Try to understand the point of view of another person, even if you disagree with her. Put yourself in its place.
    • Non -verbal communication: Pay attention to non -verbal signals, such as the body language, the tone of the voice and facial expression.
    • Clarity: Express your thoughts and feelings clearly and specifically. Avoid ambiguity and misunderstanding.
    • Respect: Treat another person with respect, even if you disagree with him.
    • Self -awareness: Be conscious of your own thoughts, feelings and prejudices.

23. Advantages of conscious communication:

    • Improving relations: Conscious communication can help improve relations with family, friends, colleagues and partners.
    • Reducing conflicts: Conscious communication can help reduce the number of conflicts and improve problems resolution skills.
    • Improving efficiency: Conscious communication can help increase the effectiveness of communication in work and other areas of life.
    • Improving self -awareness: Conscious communication can help better understand itself and its needs.
    • Increase in empathy: Conscious communication can help develop empathy and better understand other people.

24. Obstacles for conscious communication:

    • Distracting factors: distracting factors, such as phones, computers and other people, can interfere with conscious communication.
    • Preights and prejudices: prejudices and prejudices can prevent us from seeing another person as he is, and understand his point of view.
    • Emotions: strong emotions, such as anger, fear and sadness, can interfere with us effectively.
    • Lack of attention: lack of attention can interfere with us to listen actively and understand another person.
    • Lack of skills: lack of communication skills can interfere with us to express our thoughts and feelings clearly and effectively.

25. The practice of conscious communication in everyday life:

    • Pay attention: When you talk to someone, postpone the phone and focus on this person.
    • Listen actively: Listen not only words, but also the feelings behind them. Ask clarifying questions.
    • Show empathy: Try to understand the point of view of another person.
    • Express your thoughts and feelings clearly and specifically: Avoid ambiguity and misunderstanding.
    • Treat another person with respect: Even if you disagree with him.
    • Practice self -awareness: Be conscious of your own thoughts, feelings and prejudices.

Section 7: Conscious forgiveness: release of the past for freedom in the present

26. Conscious forgiveness: a healing process, not an obligation:

    • Conscious forgiveness is the process of releasing resentment, anger and other negative emotions associated with past events or actions of other people. This does not mean the justification or approval of these actions, but rather the liberation of oneself from emotional burden.
    • Conscious forgiveness is an act of self -suffering and self -care. This allows us to move on and live a more full life.
    • Conscious forgiveness is not always an easy process. He may require time, effort and support.
    • Key elements of conscious forgiveness: recognition of pain, empathy, compassion, release, acceptance.

27. Stages of conscious forgiveness:

    • Recognize your pain: Allow yourself to feel pain, anger and other negative emotions associated with the past event.
    • Understand the other person: Try to understand the motives of another person, even if you disagree with them. Put yourself in its place.
    • Show compassion: Show compassion for yourself and to another person. Remember that all people make mistakes.
    • Let go of the offense: Decide to let go of the insult and move on. This does not mean to forget what happened, but this means that you no longer allow him to control you.
    • Accept what happened: Take what happened as part of your story. This does not mean that you like it, but this means that you accept it as a fact.

28. Advantages of conscious forgiveness:

    • Improving mental health: Conscious forgiveness can help reduce stress, anxiety and depression.
    • Improving physical health: conscious forgiveness can help reduce blood pressure and improve the immune system.
    • Improving relations: conscious forgiveness can help improve relations with family, friends and partners.
    • Improving self -esteem: conscious forgiveness can help increase self -esteem and self -confidence.
    • Improving the quality of life: conscious forgiveness can help improve the quality of life and feel happier and satisfied.

29. Obstacles for conscious forgiveness:

    • Anger and resentment: strong emotions of anger and resentment can interfere with forgiveness.
    • The unwillingness to let go: some people are afraid to let go of resentment, because they believe that this means an excuse for another person.
    • Fear of vulnerability: forgiveness may require vulnerability and recognition that we were offended.
    • Lack of support: lack of support from friends, family or therapist can complicate the process of forgiveness.
    • Unrealistic expectations: unrealistic expectations regarding how forgiveness should look like, they can interfere with forgiveness.

30. The practice of conscious forgiveness in everyday life:

    • Admit your feelings: Let yourself feel anger, resentment and other negative emotions.
    • Write down your thoughts and feelings: Write down your thoughts and feelings in the diary. This will help you better understand them.
    • Talk to someone you trust: Talk to a friend, family member or therapist about how you feel.
    • Write a letter of forgiveness: Write a letter to the person you want to forgive. You can send this letter or just leave it to yourself.
    • Practice meditation of forgiveness: Meditation of forgiveness can help you let go of resentment and move on.
    • Be patient: Forgiveness is a process that takes time. Do not rush yourself and be kind to yourself.

Section 8: Conscious consumption: a choice affecting itself and the world

31. Conscious consumption: outside impulsive purchases:

    • Conscious consumption is an approach to consumption, based on awareness, ethical and stability. This means to be attentive to what we buy, how we use it and how it affects ourselves, other people and the environment.
    • Conscious consumption is not a refusal of consumption, but rather consuming a choice more reasonably and responsibly.
    • Key elements of conscious consumption: awareness, ethics, stability, minimalism, durability.

32. The principles of conscious consumption:

    • Consume less: Ask yourself the question of whether you really need this thing before buying it.
    • Buy quality things: Buy things that will last a long time.
    • Support local companies: Buy goods and services from local companies that support the local economy and create jobs.
    • Buy environmentally friendly products: Choose products that are produced in an environmentally friendly way and do not harm the environment.
    • Buy ethical products: Choose products that are produced in an ethical way and do not operate workers.
    • Process and re -use: Recycled and re -use materials to reduce the amount of waste.
    • Repair: Instead of throwing broken things, try to repair them.
    • Share and rent out: Share things with friends and family or rent them out so as not to buy them.
    • Avoid impulsive purchases: Before making a purchase, give yourself time to think about whether you really need it.

33. Advantages of conscious consumption:

    • Saving money: Conscious consumption can help you save money by buying only what you really need.
    • Reducing waste: Conscious consumption can help reduce the amount of waste that you produce.
    • Environmental protection: Conscious consumption can help protect the environment, reducing pollution and depletion of resources.
    • Support for ethical production: Conscious consumption can help maintain ethical production and protect the rights of workers.
    • Improving the quality of life: conscious consumption can help improve the quality of life, focusing on what is really important.

34. Obstacles for conscious consumption:

    • Advertising: Advertising constantly bombards us with reports that we need more things.
    • Social pressure: social pressure can make us buy things that we do not need to comply with other people.
    • Habits: Habits can make us buy things automatically, without thinking about whether we really need it.
    • Disadvantage of information: lack of information may complicate the adoption of conscious purchase decisions.
    • Convenience: convenience can make us choose things that are easy to buy, even if they are not the best choice.

35. The practice of conscious consumption in everyday life:

    • Make a shopping list: Before you go to the store, make a list of what you need.
    • Compare prices: Before making a purchase, compare prices in different stores.
    • Read reviews: Read reviews about the product before buying it.
    • Think about the consequences: Think about the consequences of your purchase for yourself, for other people and for the environment.
    • Be critical to advertising: Do not believe everything that you see in advertising.
    • Make a conscious choice: Choose products that correspond to your values.

Section 9: Conscious Dream: Restoration and Reloading

36. Conscious dream: more than just the number of hours:

    • A conscious dream is the practice of a conscious approach to sleep, which includes the awareness of your sleep habits, the creation of optimal conditions for sleeping and using a technique to improve sleep quality. This is not only about the number of hours of sleep, but also about how we prepare for bed, how we fall asleep, how we sleep and how we wake up.
    • A conscious dream helps us improve sleep quality, reduce insomnia and increase our energy and productivity during the day.
    • Key elements of conscious sleep: awareness, sleep hygiene, sleep rituals, relaxation, gratitude.

37. Sleep hygiene: Creation of optimal conditions:

    • Regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend.
    • Comfortable atmosphere: Create a quiet, dark and cool bedroom.
    • Convenient bed: Invest in a convenient mattress, pillows and bedding.
    • Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
    • Limit the use of electronic devices before bedtime: Blue light from electronic devices can suppress the production of melatonin, sleep hormone.
    • Regular physical exercises: Regular physical exercises can improve sleep, but avoid exercises before bedtime.
    • Avoid heavy food before bedtime: Heavy food can cause discomfort and break the dream.
    • Take a warm bath or shower before bedtime: A warm bath or shower can help relax and prepare for sleep.

38. Sleep rituals: creating a routine for relaxation:

    • Reading: Reading a book can help relax and distract from daytime worries.
    • Meditation: Meditation can help calm the mind and relax the body.
    • Yoga: Light yoga exercises can help relax and prepare for sleep.
    • Respiratory exercises: Respiratory exercises can help reduce stress and relax.
    • Writing a diary: The recording of your thoughts and feelings in the diary can help cleanse the mind and relax.
    • Herbal tea: Herbal tea, such as chamomile or lavender, can help relax and prepare for sleep.

39. Overcoming insomnia with the help of awareness:

    • Meditation of awareness: Meditation of awareness can help reduce anxiety and improve sleep.
    • Cognitive-behavioral therapy for insomnia (KPT): KPT B is an effective method of treating insomnia, which teaches you to change your thoughts and behavior associated with sleep.
    • Paradoxical intention: Try not to try to fall asleep. Just relax and let me go to come yourself.
    • Stimulus control: If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing until you feel fatigue.

40. Awakening with awareness: Settings on a positive day:

    • Gratitude: Before you get out of bed, think about three things for which you are grateful.
    • Meditation: Start the day with short meditation to focus on the present moment.
    • Stretching: Make a few light stretch exercises to wake