"Do good and tell about it."
Yes, that's good.
No one should hide his light; we can tell what we do and of course others can participate. Too much conservativeness is not good for us or our concerns.
But if we train ourselves only to do good to be able to tell about it then, that's not good.
Doing altruistic things without getting commendations for it is especially worthy. The worthiness of self-forgetfulness is double as high...
Start:
Today you could do something could and not tell anybody. Not today and not later.
That's the whole exercise : )
Relax your mouth, loosen tongue and jawbones, straighten up. Half smile. Relax your belly muscles, enjoy your natural body shape, feel the air near your nose, breathe in and out consciously.
breathe and smile
thoughts of peace for the Republic of Seychelles : )
Sending thoughts of peace to a country that you don't know, to people that you don't know, that's a good deed.
If you do not tell anybody, it's also self-forgetful.
Things can be so easy, see?
"Actually I know I could stay calm, still, I just got so upset. Only because of that bagatelle..."
Yeah, things like this happen : )
Knowing that and how things work doesn't necessarily mean we are always able to do them.
First of all it is important to be aware of one's own reaction.
So it's the first step to realize that we're getting upset while or a little while after we get annoyed.
Maybe next time we'll realize earlier, then, we can calm ourselves down. Breathe, smile, keep calm, good : )
Step by step one can let go of old habits and train new behaviours and attitudes. Some things are easy, others need a little more time.
Patience and appreciation for yourself and others, that's the key : )
Start:
Today you could remember when you lost your calm even though you already knew it better.
Maybe somebody acted impolite against you because he/she has got a problem? Instead of reacting in a evenminded way you reacted by accepting this impolite offer.
Or somebody hit a weakness in you because he/she has got a problem himself/herself? You accepted that offer and went into it?
Or maybe you have a problem that you still didn't take care of and that's why you accepted the offer from the other and went ballistic?
Relax, loosen all the tensions in your face and mouth, release tongue and jawbones, smile at yourself and be delighted, you're on your way!
Breathe quietly and freely, relax your belly muscles, get flexible and aware of your body while you breathe in and out.
confident
thoughts of peace for Tibet : )
Take it easy, things come to pass and they happen to everyone of us.
Next time you'll practise again and you'll see, it'll work even better : )
"All things are relative."
If that's true, then, fortune and misfortune are relative, too.
And, in fact, how often does one experience something as a fortunate case that is unfortunate for another person.
So, misfortune is no constant.
That gives us the possibility to see situations defined as 'unfortunate' in a 'rather fortunate' way.
As a matter of fact, it really works. We could learn experience that in little steps.
Start:
Today you could remember the last situation you defined as 'unfortunate'. Pick something relatively easy.
Maybe you are unhappily in love or engaged? Or you lost something important to you? Or maybe somethings broken?
Remembering the situation you could imagine what could have been worse. For example... oh, you can give your fancy full scope! What would have been much worse than this what you in fact experienced?
Put your 'misfortune' before your eyes: You are so 'fortunate' to not have had to experience more! Be delighted!
Relax mouth, jawbones, with a half smile you breathe intentionally. In - out.
fortune - easy
thoughts of peace for Tuvalu : )
Maybe things we experienced are a reason for sadness or other difficult feelings. We should then take care of ourselves and change the situation in the best way possible.
Still it is unnecessary to make ourselves unhappy.
When we give ourselves the option to observe things differently through our thoughts, then we can still smile while blessed in disguise.
Fortune will be with those who smile : ) Blessing in disguise. All things are relative.
"When I know something better I must be allowed to say it. Am I not?"
Sometimes we believe we should give others our council even though we're not asked to do so.
Wanting to criticize and correct others is much rather based in the feeling that you must know it better than it is a sign of wisdom.
Wise people can abstain from imposing their wisdom upon someone. Because they know that everything happens at the right time. And that everybody has the right to make mistakes. Just like himself : )
Start:
Today you could pay attention how often you have the impulse to criticize or correct someone.
When you come across such a situation you could simply do NOTHING, breathe, smile, and think: "Wise man holds his tongue and waits to be asked."
If you'd like to do more NOTHING you could do it now for 3 minutes and 12 seconds. Or 2 minutes or 1 minute, just for as long as you like.
Relieve all tensions, inside and outside, unwind your body, face, mouth and jaws, give yourself a half smile and loosen your thoughts, let them pass you by, breathe consciously, feel your body.
Inhaling, you know that you breathe in. Exhaling, you know that you breathe out.
in - out
thoughts of peace for Ukraine : )
You could get aware of the fact that council somebody asks of you is quite different from council you give without being asked for.
Helpful council given after being asked is very precious.
When you get the feeling that you could give good council to someone you could ask this person if he/she likes to hear your advice.
The person is free to decide whether he/she wants your advice or not. Accepting that decision is wise : )
Sometimes it may seem huge and heavy to change something about us, when we want to change something.
We would change something that we used to do for a long time; getting rid of a habit or pattern can't be that easy, can it? Right?
You could try to make a change only for today.
So, it already feels smaller and also easier : )
Start:
Only for today you could do something differently, something you want to change.
When you usually quickly react impatiently, you could be patient today.
When you are often late you could be on time once today.
When you usually leave your hair in the washbowl, you could remove them once today.
Relieve all tensions, sit up straight, your spine, neck and head are a straight line, breathe in and out freely, loosen your mouth, tongue and jawbones, half smile : )
only for today
thoughts of peace for Mali : )
The day has 12 hours where you can do good. It would maybe discourage you when you think that you must do it your whole life.
Inner calmness - balance - composure.
"Don't have that" you think? "And, where should that come from?"
Well, it is an interior attitude, so it can only come from the inside.
Just like with a radio where you can switch from channel to channel we also have the free choice inside us to decide what we want to "listen to".
Especially when we're stressed or excited we can intentionally switch to another channel.
Start:
Today you could imagine a situation where you often react with excitement. Pick an easy example.
Maybe it bothers you when your flatmate again left hair in the washbowl? Or maybe someone's habit makes you mad? Or you're under time pressure sometimes and right then things fail?
Relax in the moment you have the remembrance of the situation before your eyes. Loosen all your fierce face muscles, unwind forehead, cheeks, mouth, jaws, tongue.
Automatically your mouth will make a half smile, you might feel it when you attentively feel the sensations in your face.
Breathe in and out very deeply, then, continue calm and floating, in - out, stretch out with your senses while breathing in and do so when you breathe out, too. Feel the airflow under your nose.
You could think of the words "everything's fine - composed".
everything's fine - composed
thoughts of peace for Yemen : )
How did this remembrance feel while just breathing and thinking "everything's fine - composed"? How did you feel about the moment with a smile on your face?
We can really do develop the ability to switch to a composed state when we like. And that's quite easy : )
It's most easy when we just breathe, unprejudiced, without expectations, evaluation, judgement.
When we create the impression that makes us take certain people's presence for granted we are likely to stop being aware of those presences.
Often we don't see anymore what our children, partners or parents actually are: gifts of the moment; precious, unique and fleeting.
We use lots of energy for work, for other people, for TV, sometimes also for fights. But we often do not take time for those who are most close to us.
What if they were gone suddenly?
Start:
You could think of a person that you take for granted even though you actually like him/her.
How would you feel if this person would suddenly disappear, be gone forever, not there anymore... What would you like to tell that person, how would you like to spend time with him/her?
From now on you could treat every moment as if it were the only moment you have together.
Unwind jaws, tongue and face, half smile, breathe in and out consciously, calm and clear, be happy about life and people that are close to you.
this moment is unique -
I see you
thoughts of peace for Gambia : )
If you're in a fight with somebody right now, you might end that fight today. You could make peace. In you. For the both of you.
If you disregarded somebody, you might give that person your true attention. You could look at your friend/partner, really look at him/her. You could tell him/her: "I see you. I am there for you."
If you love someone you could tell him/her today "I am delighted that you are there. I love you."
"When you're hurried, walk slowly"
Why? So we should be late??
Tut!
Feel free to walk slowly. Hurry is a sign of lacking faith.
We will reach our goals with faith, calmness and constancy in the end much faster if we don't hurry and stumble over our own feet...
Start:
Today you might remember a goal that you want to reach.
Which goal, which wish can you think of? Write it down.
If you like, you could imagine the result, as a story or a movie, dream of it, envision it with the most shiny colours, scents, sounds, emotions. Look forward to it!
You may have faith in reaching that goal... when it's for the good of all, pace doesn't matter. Just cut your path, calm and considerate, very faithful : )
In- and exhale consciously, unwind totally, loosen all the tensions in your body, face and mouth, loosen tongue and jawbones. With a half smile you allow good feelings.
Breathing in you sense how you inhale, breathing out you sense how you exhale. In - out : )
calm and considerate
very faithful
thoughts of peace for China : )
How does it feel to trust in yourself? When you have faith in your path without indecision? Everything can develop in the right way in the right time.
Give yourself and others the necessary time for things to become good.
Today it's April 1st, April Fool's Day!
There is a tradition in Germany to believably tell truthless stories.
Then the fictional story is dissolved by screaming "April, April!" ("April Fool!") and oh how funny it is when the others fall for it!
So, how do we react best when we're told something that later is uncloaked as false?
Probably it's most helpful to be unfriendly against the liar. (S)he told us something untrue! (S)he lied to us although (s)he knew that it was false.
Start:
Today you could get aware of people who told you lies. Things that are not true.
Maybe someone made a promise to you and (s)he knew that (s)he wouldn't be able to keep the promise?
Did someone special tell you that (s)he loves you but then (s)he behaved in very selfish ways?
Or maybe someone told you stories that later turned out to be false?
Then you maybe should get really mad, get angry, be sleepless at night because of all that annoyance and grief, get troubled, lose the appetite, get sick, take revenge...
April Fool!
I bring peace
thoughts of peace for Trinidad and Tobago : )
You could simply relax when somebody tells you lies and leave them to that person. It's their illusion.
You are to decide whether you accept it or let it pass you by, just like a good joke.
Fights can seem so bizarre to outsiders, just as bizarre as they actually are ; )
Empirically, one doesn't notice that when one's in the middle of a fight. Then it appears often that the other one is 'guilty'.
We are likely to say things like "You did this and that", "Only because of you..." or "It's your fault...".
Instead of saying "You did this and that" you could say
"When you did this, I felt really...", for example.
(only take the most important; too much unnecessary info would weaken your argument)
Instead of saying "Only because you..." you could say
"Just because I was so happy about..." or
"...because you're so important to me..." or
"...because I have the need for xyz", for example.
Now I feel xyz...
Instead of saying "It's your fault that..."
you could simply do without recrimination.
Start:
Today you could show yourself a conflict that you had with somebody recently.
In your thoughts you could tell this person very calmly when you felt angry or sad or disappointed or any other kind of difficulty.
Stay with yourself, your feelings, your needs.
Release tensions, unwind your face, mouth, jawbones, tongue, cheeks, forehead, temples, half smile, breathe in and out calmly, sense your breathing in your entire body.
You could breathe for 3 minutes today, just breathe and do NOTHING.
thoughts of peace for the USA : )
The past is gone. It would be helpful to find out about the conflict now so that you can find another better solution next time.
Naturally, there would be peace on earth if mankind hadn't invented war.
So it seems to be logical that man, all men are the key to peace.
Who could bring peace to the world?
The others? He or he or she or he or you?
No. Not even 'you' can bring peace to the world.
Only 'I' can do that. And 'I'. And 'I'. And 'I'. And 'I'. And 'I'. And 'I'. And 'I'. And 'I'. And 'I'...
Start:
Today you could dedicate your thoughts to peace.
Relieve tensions, loosen tongue and jaws, half smile or slight grin in your face, bring all your attention to your body sensations.
You could think: I bring peace : )
If you'd like to just look at the painting and think of NOTHING, that's alright : ) Just as you like it and feel comfortable...
I bring peace
thoughts of peace for Iraq : )
If you know how peace feels you might imagine spreading this feeling all over the land.
Just like a cloud of good thoughts that spills out of you and reaches every tiny little corner of the country that you want to send your peace to.
--------------------------------------------------------------------------------------------------
You could do this every day with another country.
From now on, every day we will show you one painting from the Marici project "One world - one future". There is one painting for every single one of the 208 countries and nations of the world, together they unite to one big painting of peace.
If you'd like to know more, click here:
http://www.marici.de/UntitledFrameset-8.htm
"From time to time there are days when I must do 10 things at the same time."
Needs must! If you feel okay with it!
You don't?
Then it's up to you:
You can organize these 10 things so that you can do them one after another.
Or you can change your perception and attitude so that you can at least enjoy the unavoidable.
Start:
You could remember the last time when you did too many things at once. Bring that feeling of stress back into your mind. Do you remember? What a stressful day, huh?
And now, today and here, you may laugh about that, or smile, or grin heartily or even roar with laughter!
Be delighted, you survived it; every day a new sun rises again : )
*
delight
in every moment
It's a matter of perception. We create it on our own.
When you're ready to be delighted intentionally even though or maybe just because you feel stressed at this moment, you could notice how your feelings for the situation change.
A tense situation can change so easily into a pleasant one, just with a simple smile or grin...
"Sometimes I have no sense for silence at all!"
We might be listening to loud music, TV's on, we are on the telephone, eating a chocolate bar or anything else, and along the way we think about something, doodle on a notebook, run around, carry things from here to there... all at once.
Alright! That's fine! Super!
As long as we know what we're actually doing...
Start:
When you do several things at once today, you could do that quite consciously.
At the same time observe everything with all your senses and enjoy it! Breathe, half smile, see, feel, scent, hear, taste, everything's possible!
*
pleasure in everything
The more intentional we look at the details, the more intense the experience of the moment gets.
Are you often so stressed that you don't even have time to stop and take a short reprieve?
Something's wrong then...
Don't you dare to pause or do you think you're more effective when you do something without taking breaks?
Especially when you're most stressed it's very helpful to pause and gather your thoughts. To be able to continue with a fresh mind. More calm and better than before.
Start:
Today you simply could take a short break. Preferably when you feel you're under pressure.
Sit down or stand up, in case you're doing a standing activity at the moment. Relax, half smile, let all the stress around you and all the thoughts moving in your head pass you by just for this single moment. You could think of the words below or of any other words that comfort you and calm you down. (What you'd like to be right now is best.) Observe your entire body. In- and exhale very quietly, very intentional and concentrated, 3 times or as often as you'd like to. Take your time : )
*
confident
calm and strong
How does that pause in the middle of the storm feel? Were you able to relax? Could you turn of the stress for a little while? How do you feel after that?
Maybe you're worried your colleagues or others could think you're lazy because you do NOTHING; then, just retreat to the bathroom. So you can spare possible jokes or discussions ; )
In communication between people it might happen that open conversation is avoided because one thinks that he knows what the other thinks and the other should also know what the one thinks...
You think so!
Interpersonal conflicts can be created easily when too much is being thought and not enough is being said free spoken.
Especially when it comes to sensitive topics like critique, dissension or needs and feelings.
If we do not talk things out, we might evoke conflicts that collect and get stronger; we carry these conflicts in us and that can even make us sick.
We can take better care of ourselves when we get more straightforward. It could be helpful to boost our courage and our self-confidence.
Start:
Today you could show yourself plainly a situation when you are inhibited to speak out what maybe aggrieves you, instead you believe that the other person must/should know on his/her own what's going on.
But he/she is no visionary, he/she can only know about matters when you speak them out openly in a friendly way and tell about your feelings. And that's for the well-being of the both of you : )
Relax your face, mouth, tongue, jaws, half smile for yourself, breathe very intentional, in and out, courageous - open : )
*
courageous - open
First of all, you may assume that the other person has no idea of what's going on in your thoughts.
That's why you're allowed to tell friendly how you feel and what you need. It's also good for the other one to know that you're not feeling fine. Otherwise, how could he/she change anything for you?
Avoid YOUmessages (you have, you are, but you!) and, instead, just tell about your feelings, needs and experiences.
This is how you stay with the truth, on the other hand you might be mistaken about the thoughts of the other person...
There is something amazing about the word combination "send love"!
What's that supposed to be?
It sounds so goofy...
Possibly. But this simple little combination of two words has such a fantastic effect, it became my favorite all-round word combination. What happened?
In the past I saw people that aroused antipathy, nasty thoughts or similar feelings in me, I couldn't stop that quickly enough, I couldn't stop it before I thought it... Oh, so gross, no, how embarrassing, oh no, hideous...
Before one's brain creates such thoughts one could make use of the all-round word combination "send love" and distract the bitter thoughts. Especially when one doesn't feel anything like love.
It works. Eventually, WE are the head of our brain, right? When our little friend is out of control and wants to think of something silly, we can simply change that; very easily!
Start:
You could get aware of a situation when you had unintentional ugly thoughts about somebody. The other person noticed that probably; our thoughts might be silent but they are very communicative as well.
If you'd like to spare that, IMMEDIATELY think the words "send love" when you notice that you're about to think something stupid.
*
"send love"
Actually we can't even explain what's happening there. One can only find it out on one's own. The more one uses it, the easier it gets.
Maybe it's enough for an explanation to say that there's friendly energy being created? Friendly energy that's positive for us.
And then it's positive for our environment. Respectively it saves them our trashy thoughts, and that's nice...
Now I am here.
And now I'm gone.
...oops, back again...
...and already gone again...
Does that happen to you from time to time, too?
In one moment you are present and woosh! in the next moment you don't even notice anything around you anymore.
Because a) you're dreaming or because b) you're worried about something.
If b) is the right answer for you, you might try something now.
Start:
You could detect when you loose yourself in thoughts. Observe what kind of thoughts those are:
Are they maybe memories; good ones (+) or not so good ones (-) ?
Or are they dreams; what are they about? Are they comforting you (+) or are they about a difficult matter (-) ?
Or maybe they are plans; do you plan to do something beautiful (+) or do you want to bother somebody (-) ?
Maybe it's one time this, another time that?
Observe yourself and if you'd like to, make a +/- list.
Relax your face, smile, take some intentional calm breaths, replenish with good words : )
*
happy
light
(or the words: send love)
What are the results of your balance? Do you have more (+) or more (-)?
If there are more (+) then you are probably doing fine, aren't you?
If there are more (-) then it's quite likely that you could do better...
And YOU can really take care of that. Simply stop your (-) thinkings and replace them with one or two good words.
That won't change your life instantly but it'll change your mood! And so, other things will get better, too.
You don't believe that? Try it... : )
"If you want to be treated well, treat others well."
What? What benefits are there for ME?
Are you asking yourself that now?
It's very simple:
Selfish people should still see that everything we send out to others will return sooner or later to us. That would allow selfish people to be good against others.
It's all about generousness. You can be good against others without harming yourself!
Start:
You could start with a small matter today, something that's easy for you. Think of a situation when you usually would push your own advantage. And now imagine leaving the advantage to another person.
For example, someone in the supermarket or in traffic jam wants to queue-jump. Normally you'd maybe fight for your place. Imagine you generously let the other person overtake you. THANK YOU!
Or you're having a meal and you'd usually take care to get the biggest portion. In your thoughts give it to someone else now. THANK YOU!
Or think of a beggar. Normally you'd think he should go and work just like everybody else and you. In your thoughts you're giving him a coin now. THANK YOU!
Straighten up and unwind, loosen your tongue and jaws, breathe consciously and calmly and experience your body sentiments. Do NOTHING... it feels so good... : )
*
If one succeeds to free his action from calculating thoughts, one can feel really free.
So free to be good against others even if there don't seem to be any benefits...
It's astonishing how many unexpected options can suddenly pop up : )
"You work, you make mistakes."
That's what an older colleague always used to say. So he succeeded to free the younger and inexperienced from big pressure. The consequence: less mistakes!
We might transfer this cognition to life in general.
We do our best. 'Mistakes' are natural in this matter. Admitting mistakes to us and others makes things easier to handle.
Easy things feel good. One will learn more easily when one feels good.
Why should we make it hard for us or others?
Start:
You could take something that you adjudge yourself for today and make it an important part of your development.
Maybe you adjudge yourself because of awkward behaviour like irascibility or addictive behaviour or complexes or blockades or lacking skills or whatever it may be.
Relax your face, loosen the tenseness in your jawbones and tongue, smile at yourself and breathe calm and free, in and out.
There you could think this sentence:
*
I may make this mistake
because I learn from it
Then remember a 'mistake' that that you adjudged someone else for. This person also has the right to make that 'mistake' and learn from it.
When you start being generous against yourself you'll see how easy it gets to be generous against others.
When somebody does something, we might get annoyed.
It might be helpful then to avoid the conflict and relax first.
We might acknowledge that the other person is doing his/her best possible. Then we are able to look at the conflict in a more objective way, independent from our emotions.
Interrupting the dynamic of a fight and forbearing from it is the first important step. With this distance we can get calm and react in a much more effective and constructive way.
Start:
If you're in the beginning of an argument you could think: "The person is doing or saying that because it's the only thing that seems to him/her to be right now. I accept this opinion even if it's very different from my opinion. I will get calm now and talk about the issue later."
Relax totally, especially your face and jaws with tongue, breathe calmly, allow a half smile : )
You could breathe very silently for 2 minutes and 40 seconds today. Notice all the sounds around you, notice all your thoughts and always get back to your breathing with your concentration. Your senses focus on your breath and your body and NOTHING else : )
*
How do you feel when you exit the spiral of arguments?
What other emotions besides the familiar ones do you feel?
How did you use the strength that was created by DOING NOTHING?
How to do NOTHING:
Every day we get a new idea for doing NOTHING. Fortunately we can offer you the english translations for the 200 chapters! It's of avail to start with chapter 1.
Because it's one of the most difficult things, we might need some time to adapt. That's why we start with 1 minute during the first phase, January.
After getting inured, you may feel ready for some longer time. So February we'll try it with 2 minutes, in March you might feel able to spend 3 Minutes in doing NOTHING.
And please, don't enjoy what you do ; ) Doing NOTHING is something they always told us not to do, it cannot be a joy! Can it?
If you don't like to be patient, it's also OK. We know that millions of people are not able to do NOTHING, so don't be sad if you find yourself being like them. It's OK. Everything is OK.
Ready?
Please stop smoking, stop talking and thinking to yourself, switch off music, TV, your child, neighbor, telephone or whatever is doing SOMETHING around you.
It might be helpful to sit straight in front of your computer. Straight, but not uncomfortable, as you like it.
Now you might start reading and if you like even do an exercise.
.
We wish you all best,
Christiane Schinkel
P.S.
For a look into the complete german version
http://ich-tue-nichts-fuer-glueck-anmeldung.blogspot.com/
get the translation with
http://translate.google.com/
"Do good and tell about it."
Yes, that's good.
No one should hide his light; we can tell what we do and of course others can participate. Too much conservativeness is not good for us or our concerns.
But if we train ourselves only to do good to be able to tell about it then, that's not good.
Doing altruistic things without getting commendations for it is especially worthy. The worthiness of self-forgetfulness is double as high...
Start:
Today you could do something could and not tell anybody. Not today and not later.
That's the whole exercise : )
Relax your mouth, loosen tongue and jawbones, straighten up. Half smile. Relax your belly muscles, enjoy your natural body shape, feel the air near your nose, breathe in and out consciously.
breathe and smile
thoughts of peace for the Republic of Seychelles : )
Sending thoughts of peace to a country that you don't know, to people that you don't know, that's a good deed.
If you do not tell anybody, it's also self-forgetful.
Things can be so easy, see?
"Actually I know I could stay calm, still, I just got so upset. Only because of that bagatelle..."
Yeah, things like this happen : )
Knowing that and how things work doesn't necessarily mean we are always able to do them.
First of all it is important to be aware of one's own reaction.
So it's the first step to realize that we're getting upset while or a little while after we get annoyed.
Maybe next time we'll realize earlier, then, we can calm ourselves down. Breathe, smile, keep calm, good : )
Step by step one can let go of old habits and train new behaviours and attitudes. Some things are easy, others need a little more time.
Patience and appreciation for yourself and others, that's the key : )
Start:
Today you could remember when you lost your calm even though you already knew it better.
Maybe somebody acted impolite against you because he/she has got a problem? Instead of reacting in a evenminded way you reacted by accepting this impolite offer.
Or somebody hit a weakness in you because he/she has got a problem himself/herself? You accepted that offer and went into it?
Or maybe you have a problem that you still didn't take care of and that's why you accepted the offer from the other and went ballistic?
Relax, loosen all the tensions in your face and mouth, release tongue and jawbones, smile at yourself and be delighted, you're on your way!
Breathe quietly and freely, relax your belly muscles, get flexible and aware of your body while you breathe in and out.
confident
thoughts of peace for Tibet : )
Take it easy, things come to pass and they happen to everyone of us.
Next time you'll practise again and you'll see, it'll work even better : )
"All things are relative."
If that's true, then, fortune and misfortune are relative, too.
And, in fact, how often does one experience something as a fortunate case that is unfortunate for another person.
So, misfortune is no constant.
That gives us the possibility to see situations defined as 'unfortunate' in a 'rather fortunate' way.
As a matter of fact, it really works. We could learn experience that in little steps.
Start:
Today you could remember the last situation you defined as 'unfortunate'. Pick something relatively easy.
Maybe you are unhappily in love or engaged? Or you lost something important to you? Or maybe somethings broken?
Remembering the situation you could imagine what could have been worse. For example... oh, you can give your fancy full scope! What would have been much worse than this what you in fact experienced?
Put your 'misfortune' before your eyes: You are so 'fortunate' to not have had to experience more! Be delighted!
Relax mouth, jawbones, with a half smile you breathe intentionally. In - out.
fortune - easy
thoughts of peace for Tuvalu : )
Maybe things we experienced are a reason for sadness or other difficult feelings. We should then take care of ourselves and change the situation in the best way possible.
Still it is unnecessary to make ourselves unhappy.
When we give ourselves the option to observe things differently through our thoughts, then we can still smile while blessed in disguise.
Fortune will be with those who smile : ) Blessing in disguise. All things are relative.
"When I know something better I must be allowed to say it. Am I not?"
Sometimes we believe we should give others our council even though we're not asked to do so.
Wanting to criticize and correct others is much rather based in the feeling that you must know it better than it is a sign of wisdom.
Wise people can abstain from imposing their wisdom upon someone. Because they know that everything happens at the right time. And that everybody has the right to make mistakes. Just like himself : )
Start:
Today you could pay attention how often you have the impulse to criticize or correct someone.
When you come across such a situation you could simply do NOTHING, breathe, smile, and think: "Wise man holds his tongue and waits to be asked."
If you'd like to do more NOTHING you could do it now for 3 minutes and 12 seconds. Or 2 minutes or 1 minute, just for as long as you like.
Relieve all tensions, inside and outside, unwind your body, face, mouth and jaws, give yourself a half smile and loosen your thoughts, let them pass you by, breathe consciously, feel your body.
Inhaling, you know that you breathe in. Exhaling, you know that you breathe out.
in - out
thoughts of peace for Ukraine : )
You could get aware of the fact that council somebody asks of you is quite different from council you give without being asked for.
Helpful council given after being asked is very precious.
When you get the feeling that you could give good council to someone you could ask this person if he/she likes to hear your advice.
The person is free to decide whether he/she wants your advice or not. Accepting that decision is wise : )
Sometimes it may seem huge and heavy to change something about us, when we want to change something.
We would change something that we used to do for a long time; getting rid of a habit or pattern can't be that easy, can it? Right?
You could try to make a change only for today.
So, it already feels smaller and also easier : )
Start:
Only for today you could do something differently, something you want to change.
When you usually quickly react impatiently, you could be patient today.
When you are often late you could be on time once today.
When you usually leave your hair in the washbowl, you could remove them once today.
Relieve all tensions, sit up straight, your spine, neck and head are a straight line, breathe in and out freely, loosen your mouth, tongue and jawbones, half smile : )
only for todaythoughts of peace for Mali : )
The day has 12 hours where you can do good. It would maybe discourage you when you think that you must do it your whole life.
Inner calmness - balance - composure.
"Don't have that" you think? "And, where should that come from?"
Well, it is an interior attitude, so it can only come from the inside.
Just like with a radio where you can switch from channel to channel we also have the free choice inside us to decide what we want to "listen to".
Especially when we're stressed or excited we can intentionally switch to another channel.
Start:
Today you could imagine a situation where you often react with excitement. Pick an easy example.
Maybe it bothers you when your flatmate again left hair in the washbowl? Or maybe someone's habit makes you mad? Or you're under time pressure sometimes and right then things fail?
Relax in the moment you have the remembrance of the situation before your eyes. Loosen all your fierce face muscles, unwind forehead, cheeks, mouth, jaws, tongue.
Automatically your mouth will make a half smile, you might feel it when you attentively feel the sensations in your face.
Breathe in and out very deeply, then, continue calm and floating, in - out, stretch out with your senses while breathing in and do so when you breathe out, too. Feel the airflow under your nose.
You could think of the words "everything's fine - composed".
everything's fine - composed
thoughts of peace for Yemen : )
How did this remembrance feel while just breathing and thinking "everything's fine - composed"? How did you feel about the moment with a smile on your face?
We can really do develop the ability to switch to a composed state when we like. And that's quite easy : )
It's most easy when we just breathe, unprejudiced, without expectations, evaluation, judgement.
When we create the impression that makes us take certain people's presence for granted we are likely to stop being aware of those presences.
Often we don't see anymore what our children, partners or parents actually are: gifts of the moment; precious, unique and fleeting.
We use lots of energy for work, for other people, for TV, sometimes also for fights. But we often do not take time for those who are most close to us.
What if they were gone suddenly?
Start:
You could think of a person that you take for granted even though you actually like him/her.
How would you feel if this person would suddenly disappear, be gone forever, not there anymore... What would you like to tell that person, how would you like to spend time with him/her?
From now on you could treat every moment as if it were the only moment you have together.
Unwind jaws, tongue and face, half smile, breathe in and out consciously, calm and clear, be happy about life and people that are close to you.
this moment is unique -
I see you
thoughts of peace for Gambia : )
If you're in a fight with somebody right now, you might end that fight today. You could make peace. In you. For the both of you.
If you disregarded somebody, you might give that person your true attention. You could look at your friend/partner, really look at him/her. You could tell him/her: "I see you. I am there for you."
If you love someone you could tell him/her today "I am delighted that you are there. I love you."
"When you're hurried, walk slowly"
Why? So we should be late??
Tut!
Feel free to walk slowly. Hurry is a sign of lacking faith.
We will reach our goals with faith, calmness and constancy in the end much faster if we don't hurry and stumble over our own feet...
Start:
Today you might remember a goal that you want to reach.
Which goal, which wish can you think of? Write it down.
If you like, you could imagine the result, as a story or a movie, dream of it, envision it with the most shiny colours, scents, sounds, emotions. Look forward to it!
You may have faith in reaching that goal... when it's for the good of all, pace doesn't matter. Just cut your path, calm and considerate, very faithful : )
In- and exhale consciously, unwind totally, loosen all the tensions in your body, face and mouth, loosen tongue and jawbones. With a half smile you allow good feelings.
Breathing in you sense how you inhale, breathing out you sense how you exhale. In - out : )
calm and considerate
very faithful
thoughts of peace for China : )
How does it feel to trust in yourself? When you have faith in your path without indecision? Everything can develop in the right way in the right time.
Give yourself and others the necessary time for things to become good.
Today it's April 1st, April Fool's Day!
There is a tradition in Germany to believably tell truthless stories.
Then the fictional story is dissolved by screaming "April, April!" ("April Fool!") and oh how funny it is when the others fall for it!
So, how do we react best when we're told something that later is uncloaked as false?
Probably it's most helpful to be unfriendly against the liar. (S)he told us something untrue! (S)he lied to us although (s)he knew that it was false.
Start:
Today you could get aware of people who told you lies. Things that are not true.
Maybe someone made a promise to you and (s)he knew that (s)he wouldn't be able to keep the promise?
Did someone special tell you that (s)he loves you but then (s)he behaved in very selfish ways?
Or maybe someone told you stories that later turned out to be false?
Then you maybe should get really mad, get angry, be sleepless at night because of all that annoyance and grief, get troubled, lose the appetite, get sick, take revenge...
April Fool!
I bring peace
thoughts of peace for Trinidad and Tobago : )
You could simply relax when somebody tells you lies and leave them to that person. It's their illusion.
You are to decide whether you accept it or let it pass you by, just like a good joke.
Fights can seem so bizarre to outsiders, just as bizarre as they actually are ; )
Empirically, one doesn't notice that when one's in the middle of a fight. Then it appears often that the other one is 'guilty'.
We are likely to say things like "You did this and that", "Only because of you..." or "It's your fault...".
Instead of saying "You did this and that" you could say
"When you did this, I felt really...", for example.
(only take the most important; too much unnecessary info would weaken your argument)
Instead of saying "Only because you..." you could say
"Just because I was so happy about..." or
"...because you're so important to me..." or
"...because I have the need for xyz", for example.
Now I feel xyz...
Instead of saying "It's your fault that..."
you could simply do without recrimination.
Start:
Today you could show yourself a conflict that you had with somebody recently.
In your thoughts you could tell this person very calmly when you felt angry or sad or disappointed or any other kind of difficulty.
Stay with yourself, your feelings, your needs.
Release tensions, unwind your face, mouth, jawbones, tongue, cheeks, forehead, temples, half smile, breathe in and out calmly, sense your breathing in your entire body.
You could breathe for 3 minutes today, just breathe and do NOTHING.
thoughts of peace for the USA : )
The past is gone. It would be helpful to find out about the conflict now so that you can find another better solution next time.
Naturally, there would be peace on earth if mankind hadn't invented war.
So it seems to be logical that man, all men are the key to peace.
Who could bring peace to the world?
The others? He or he or she or he or you?
No. Not even 'you' can bring peace to the world.
Only 'I' can do that. And 'I'. And 'I'. And 'I'. And 'I'. And 'I'. And 'I'. And 'I'. And 'I'. And 'I'...
Start:
Today you could dedicate your thoughts to peace.
Relieve tensions, loosen tongue and jaws, half smile or slight grin in your face, bring all your attention to your body sensations.
You could think: I bring peace : )
If you'd like to just look at the painting and think of NOTHING, that's alright : ) Just as you like it and feel comfortable...
I bring peace
thoughts of peace for Iraq : )
If you know how peace feels you might imagine spreading this feeling all over the land.
Just like a cloud of good thoughts that spills out of you and reaches every tiny little corner of the country that you want to send your peace to.
--------------------------------------------------------------------------------------------------
You could do this every day with another country.
From now on, every day we will show you one painting from the Marici project "One world - one future". There is one painting for every single one of the 208 countries and nations of the world, together they unite to one big painting of peace.
If you'd like to know more, click here:
http://www.marici.de/UntitledFrameset-8.htm
"From time to time there are days when I must do 10 things at the same time."
Needs must! If you feel okay with it!
You don't?
Then it's up to you:
You can organize these 10 things so that you can do them one after another.
Or you can change your perception and attitude so that you can at least enjoy the unavoidable.
Start:
You could remember the last time when you did too many things at once. Bring that feeling of stress back into your mind. Do you remember? What a stressful day, huh?
And now, today and here, you may laugh about that, or smile, or grin heartily or even roar with laughter!
Be delighted, you survived it; every day a new sun rises again : )
*
delight
in every moment
It's a matter of perception. We create it on our own.
When you're ready to be delighted intentionally even though or maybe just because you feel stressed at this moment, you could notice how your feelings for the situation change.
A tense situation can change so easily into a pleasant one, just with a simple smile or grin...
"Sometimes I have no sense for silence at all!"
We might be listening to loud music, TV's on, we are on the telephone, eating a chocolate bar or anything else, and along the way we think about something, doodle on a notebook, run around, carry things from here to there... all at once.
Alright! That's fine! Super!
As long as we know what we're actually doing...
Start:
When you do several things at once today, you could do that quite consciously.
At the same time observe everything with all your senses and enjoy it! Breathe, half smile, see, feel, scent, hear, taste, everything's possible!
*
pleasure in everything
The more intentional we look at the details, the more intense the experience of the moment gets.
Are you often so stressed that you don't even have time to stop and take a short reprieve?
Something's wrong then...
Don't you dare to pause or do you think you're more effective when you do something without taking breaks?
Especially when you're most stressed it's very helpful to pause and gather your thoughts. To be able to continue with a fresh mind. More calm and better than before.
Start:
Today you simply could take a short break. Preferably when you feel you're under pressure.
Sit down or stand up, in case you're doing a standing activity at the moment. Relax, half smile, let all the stress around you and all the thoughts moving in your head pass you by just for this single moment. You could think of the words below or of any other words that comfort you and calm you down. (What you'd like to be right now is best.) Observe your entire body. In- and exhale very quietly, very intentional and concentrated, 3 times or as often as you'd like to. Take your time : )
*
confident
calm and strong
How does that pause in the middle of the storm feel? Were you able to relax? Could you turn of the stress for a little while? How do you feel after that?
Maybe you're worried your colleagues or others could think you're lazy because you do NOTHING; then, just retreat to the bathroom. So you can spare possible jokes or discussions ; )
In communication between people it might happen that open conversation is avoided because one thinks that he knows what the other thinks and the other should also know what the one thinks...
You think so!
Interpersonal conflicts can be created easily when too much is being thought and not enough is being said free spoken.
Especially when it comes to sensitive topics like critique, dissension or needs and feelings.
If we do not talk things out, we might evoke conflicts that collect and get stronger; we carry these conflicts in us and that can even make us sick.
We can take better care of ourselves when we get more straightforward. It could be helpful to boost our courage and our self-confidence.
Start:
Today you could show yourself plainly a situation when you are inhibited to speak out what maybe aggrieves you, instead you believe that the other person must/should know on his/her own what's going on.
But he/she is no visionary, he/she can only know about matters when you speak them out openly in a friendly way and tell about your feelings. And that's for the well-being of the both of you : )
Relax your face, mouth, tongue, jaws, half smile for yourself, breathe very intentional, in and out, courageous - open : )
*
courageous - open
First of all, you may assume that the other person has no idea of what's going on in your thoughts.
That's why you're allowed to tell friendly how you feel and what you need. It's also good for the other one to know that you're not feeling fine. Otherwise, how could he/she change anything for you?
Avoid YOUmessages (you have, you are, but you!) and, instead, just tell about your feelings, needs and experiences.
This is how you stay with the truth, on the other hand you might be mistaken about the thoughts of the other person...
There is something amazing about the word combination "send love"!
What's that supposed to be?
It sounds so goofy...
Possibly. But this simple little combination of two words has such a fantastic effect, it became my favorite all-round word combination. What happened?
In the past I saw people that aroused antipathy, nasty thoughts or similar feelings in me, I couldn't stop that quickly enough, I couldn't stop it before I thought it... Oh, so gross, no, how embarrassing, oh no, hideous...
Before one's brain creates such thoughts one could make use of the all-round word combination "send love" and distract the bitter thoughts. Especially when one doesn't feel anything like love.
It works. Eventually, WE are the head of our brain, right? When our little friend is out of control and wants to think of something silly, we can simply change that; very easily!
Start:
You could get aware of a situation when you had unintentional ugly thoughts about somebody. The other person noticed that probably; our thoughts might be silent but they are very communicative as well.
If you'd like to spare that, IMMEDIATELY think the words "send love" when you notice that you're about to think something stupid.
*
"send love"
Actually we can't even explain what's happening there. One can only find it out on one's own. The more one uses it, the easier it gets.
Maybe it's enough for an explanation to say that there's friendly energy being created? Friendly energy that's positive for us.
And then it's positive for our environment. Respectively it saves them our trashy thoughts, and that's nice...
Now I am here.
And now I'm gone.
...oops, back again...
...and already gone again...
Does that happen to you from time to time, too?
In one moment you are present and woosh! in the next moment you don't even notice anything around you anymore.
Because a) you're dreaming or because b) you're worried about something.
If b) is the right answer for you, you might try something now.
Start:
You could detect when you loose yourself in thoughts. Observe what kind of thoughts those are:
Are they maybe memories; good ones (+) or not so good ones (-) ?
Or are they dreams; what are they about? Are they comforting you (+) or are they about a difficult matter (-) ?
Or maybe they are plans; do you plan to do something beautiful (+) or do you want to bother somebody (-) ?
Maybe it's one time this, another time that?
Observe yourself and if you'd like to, make a +/- list.
Relax your face, smile, take some intentional calm breaths, replenish with good words : )
*
happy
light
(or the words: send love)
What are the results of your balance? Do you have more (+) or more (-)?
If there are more (+) then you are probably doing fine, aren't you?
If there are more (-) then it's quite likely that you could do better...
And YOU can really take care of that. Simply stop your (-) thinkings and replace them with one or two good words.
That won't change your life instantly but it'll change your mood! And so, other things will get better, too.
You don't believe that? Try it... : )
"If you want to be treated well, treat others well."
What? What benefits are there for ME?
Are you asking yourself that now?
It's very simple:
Selfish people should still see that everything we send out to others will return sooner or later to us. That would allow selfish people to be good against others.
It's all about generousness. You can be good against others without harming yourself!
Start:
You could start with a small matter today, something that's easy for you. Think of a situation when you usually would push your own advantage. And now imagine leaving the advantage to another person.
For example, someone in the supermarket or in traffic jam wants to queue-jump. Normally you'd maybe fight for your place. Imagine you generously let the other person overtake you. THANK YOU!
Or you're having a meal and you'd usually take care to get the biggest portion. In your thoughts give it to someone else now. THANK YOU!
Or think of a beggar. Normally you'd think he should go and work just like everybody else and you. In your thoughts you're giving him a coin now. THANK YOU!
Straighten up and unwind, loosen your tongue and jaws, breathe consciously and calmly and experience your body sentiments. Do NOTHING... it feels so good... : )
*
If one succeeds to free his action from calculating thoughts, one can feel really free.
So free to be good against others even if there don't seem to be any benefits...
It's astonishing how many unexpected options can suddenly pop up : )
"You work, you make mistakes."
That's what an older colleague always used to say. So he succeeded to free the younger and inexperienced from big pressure. The consequence: less mistakes!
We might transfer this cognition to life in general.
We do our best. 'Mistakes' are natural in this matter. Admitting mistakes to us and others makes things easier to handle.
Easy things feel good. One will learn more easily when one feels good.
Why should we make it hard for us or others?
Start:
You could take something that you adjudge yourself for today and make it an important part of your development.
Maybe you adjudge yourself because of awkward behaviour like irascibility or addictive behaviour or complexes or blockades or lacking skills or whatever it may be.
Relax your face, loosen the tenseness in your jawbones and tongue, smile at yourself and breathe calm and free, in and out.
There you could think this sentence:
*
I may make this mistake
because I learn from it
Then remember a 'mistake' that that you adjudged someone else for. This person also has the right to make that 'mistake' and learn from it.
When you start being generous against yourself you'll see how easy it gets to be generous against others.
When somebody does something, we might get annoyed.
It might be helpful then to avoid the conflict and relax first.
We might acknowledge that the other person is doing his/her best possible. Then we are able to look at the conflict in a more objective way, independent from our emotions.
Interrupting the dynamic of a fight and forbearing from it is the first important step. With this distance we can get calm and react in a much more effective and constructive way.
Start:
If you're in the beginning of an argument you could think: "The person is doing or saying that because it's the only thing that seems to him/her to be right now. I accept this opinion even if it's very different from my opinion. I will get calm now and talk about the issue later."
Relax totally, especially your face and jaws with tongue, breathe calmly, allow a half smile : )
You could breathe very silently for 2 minutes and 40 seconds today. Notice all the sounds around you, notice all your thoughts and always get back to your breathing with your concentration. Your senses focus on your breath and your body and NOTHING else : )
*
How do you feel when you exit the spiral of arguments?
What other emotions besides the familiar ones do you feel?
How did you use the strength that was created by DOING NOTHING?
thoughts of peace for the Republic of Seychelles : )
