Always sitting, at the computer, at the desk, in the car, on the sofa? Back's getting quite round then?
Here helps a healthy arm salad ; )
Start:
Stand up straight and erect. Imagine your head being pulled up by a string at the vertex. Knees slightly bent, pelvis slightly tilted backwards (belly button tilts towards back).
Hold your arms up and 90 degrees bent in front of you, cross elbows, twist arms a little bit by bringing palms together again. Keep hands and fingers straight.
With every inhale you could lift your arms slightly, with every exhale lower them again. Do this 3-5 times. Then, let your arms hang down on the sides and breathe 10-15 seconds with your eyes closed. Then, change sides.
That's valid for every exercise by the way: Only go as far as it's comfortable. Don't go further when it gets too hard. Distension is unathletic and brings problems : )
What an arm salad, huh?
Stretching the back shoulders
And not only you'll stretch your back and shoulders with this exercise, you'll also build up new brain synapses.
Two in one, very very fine : )
“I don't like this. And this I don't like either, And this I do not like at all.”
We have predilections and disinclinations.
Living together with others, sometimes our disinclinations can be ignored. How can that happen?
Pointing out the things we do 'not' like mostly does 'not' take sustainable effect.
Distinct hints to our wish are necessary to make the other person considerately understand. Others can tune in to our wishes when we clearly say what we want.
You know what you do not like.
Do you also know what you like?
Start:
Today you could put a conflict before your eyes where you told someone a hundred times that you do not like something... but he/she still does it again and again.
If you remember chapter 16, you might now find an explanation for the difficulty of the matter.
Decipher and formulate what you like instead. That could be more effective. Much more effective!
Now you could breathe. 3 times. 5 minutes?! Cool. If you like...
I perceive myself
I clearly see what I want
thoughts of peace for Nauru : )
So, how did you do? Did you know what you want right away?
Recognizing what we do not want can help us to know what we actually want.
We'll achieve the best effects when we clearly point out our wishes. Thereby it could be very helpful to know about our OWN wishes first.
Trust is good! Checkup is better?
Sure, sometimes, yes.
But in life there are situations that really cannot be controlled. In those cases the ones of us who are able to trust have the least problems.
A lack of trust means that there are opposite thoughts like mistrust, fear or worry which are leading in our thinking. Mostly we can really imagine the bad end of things.
If thoughts move mountains then...
Start:
Today you could confront a situation where you truly have no control.
Maybe you sent out a couple of applications and are now fearing that you're going to be rejected. Or you're working on a project and fear for it to fail. Or you're separated from your love and wonder if he7she gets to know somebody or maybe you do not have a partner and fear that you're going to miss out on the right one?
Where else do you have no control?
Now think of your wishes, how you want things to be, as if they were already certain to come up like this. If possible, imagine it in pictures. How good your new work is, How successful the project went, how much you are loved, look forward to it : )
Relax mouth and face musculature, half smile. Indulge in dreams of how it can be...
I am full of trust and faith
delight for everything that is to come
thoughts of peace for Niger : )
...is it possible that we, with the opposite of 'trust', support the bad ending of things because we already settled it in our thoughts?
After all, we won't do fine with these thoughts. So why hold on to them?
Even it comes different than we thought, in the end, it can turn out to be the much better ending. Trusting this thought is more than good.
At least it can give us composure and that can support us in a very nice way; with everything we do.
"I don't care about yesterday's twaddle. There is nothing to hold me back from getting wiser." (Konrad Adenauer)
What we were fully convinced of yesterday, might have become old hat for us today; mostly that's because we experienced or learned new.
Brave is the one who can dissociate from obsolete convictions ans abstain from holding on to the old against better knowledge.
Start:
Today you could ponder to what outer matters or meanings you hold on though, still, you can already see a new inner position.
Maybe you continue judging a person even though you already discovered that this person isn't that 'bad' as you thought. Maybe you hold on to a common opinion because you're worried to lose countenance. Or maybe you shut yourself off to things that you've made fun of, even though they'd actually be of interest to you?
Whatever it may be, you could just change your opinion as soon as you recognize that you and others would do better then.
Relax you face and body. Straighten up, chin slightly drawn towards chest, long neck. With every inhale you can feel your entire body. With every exhale you can be open for the new. 4 minutes and 58 seconds? Or 3 times?
Free
open for the new
thoughts of peace for Morocco : )
Everything changes, NOTHING remains the same : )
How to confront people that temporarily loose control and give expression to anger?
It's about banal confrontations with strangers. People who surrendered to anger and try to pass it on to the outside.
In the road traffic, at the cash desk queue, at home with the family, or anywhere else.
There is a „Open Sesame!“.
Smile (and think „send delight/love“). You could express „I see that you are angry. I feel sorry for that.“ and thereby friendly say the word „Forgive me“.
Without any reason for us to excuse ourselves. It's only about supporting that maltreated person. He/she could get appeased and peaceful. So that would be a good thing for common peace.
Especially for our peace...
Start:
Today you could remember when somebody wrongfully gripped at you. Remember your feelings.
If you could remain easy, that's super.
If not, you could once again feel the feeling of powerlessness, anger... Do you feel it?
Now you could imagine how you confront the person in a friendly way. Breathe in and out 3 times : )
Recognize woe and forgive
thoughts of peace for Indonesia : )
When you tell the person “I see your anger. Forgive me.” you could know that, in fact, it is you who forgives the other person : )
Wave is water. Water that is in movement.
Billowy it builds up, becomes a wave, somersaults at the shore. Then it's gone.
New waves follow. And they vanish, too.
The ocean doesn't feel anything of this. Even if waves play wild games on the surface, ocean remains calm; the deeper one dives, the calmer it gets.
We and our feelings are very similar to the waves and the ocean.
When we'd dive through the waves of our feelings we might discover calmness that is always there.
Start:
You could do a test today. Next time a feeling overcomes you, hold still, be silent. The more excited you are, the more interesting the exercise gets! Stop moving, stop your situational thinking and be silent. Close your eyes, if possible. Consequently observe your bodily feelings that can show up like waves somewhere in your body. Notice all that comes up.
Then, start breathing. As long as you can take time for it and as long as you like to. Relieve all tensions : )
(in) I notice all feelings
(out) I become very silent
thoughts of peace for Poland : )
The more conscious we get about waves showing up and vanishing, the less serious we can take them.
With time and a little exercise, the waves will get smaller and smaller and smaller and smaller...
Children become confident when they're praised.
It seems that they take important energy out of the praise, this energy makes them blossom. And it doesn't really matter what they're praised for.
Every littleness will do! And it's reasonable : ) Praise is for free.
A little sensitivity and the wish to give delight to the other, that's it.
Reproof, in contrast, seems to detract delight. The more inane the matter is, the more energy will be detracted. That applies to the one who is dispraised and for the one who dispraises.
Start:
Today you could decide whether you'd like to give reproof and critique or praise. To yourself and to anyone else : )
Would you like to breathe a little? Then sit up straight and relaxed, loosen musculature of your belly, mouth, cheeks and forehead, half smile. Smile?
Breathing in I know that I breathe in
Breathing out I smile at myself
thoughts of peace for Kiribati : )
We ourselves are mostly our most severe reviewers. That's where we could start when we'd like to change our habits.
Even if there was good reason for critique, still, there are many nice and encouraging possibilities to sow courage instead of discouragement with our words : )
When you'd usually deal out criticism, you could now say. “You did it as good as you could do it. I see your effort. Next time it'll surely be better. Just try it again.”
Love – that's giving and taking.
Unconditional.
Sometimes we might feel more needy than usually.
Then it can happen that we want love at all cost because we think that we'll do better when we get some.
How likely are we to remain unconditional when we just take what we think we need?
Start:
Now you could decide whether you'd like to give or to take love today.
Relieve all tensions, straighten up, chin slightly drawn towards your chest, long neck. Loosen jawbones and tongue, relaxed half smile. You can feel your body with every breath. Let thoughts and noises pass you by.
Free of anger, worries and fear
thoughts of peace for Fiji : )
Experience shows that love cannot be demanded, nor can it be expected. It seems that love mostly appears when we ourselves give unconditional love.
Or, what experiences did you make? Do you remember?
“Give away happiness? I don't even have enough for myself!”
'Giving away' friendly thoughts to others isn't only gratis, it also works positive for our own well-being.
The others are a kind of catalyst for our delight : )
So amazingly simple!
Start:
Today you could take advantage of a situation where you feel unhappy or uneasy and send friendly and nice thoughts to others. You can do that now while reading or when you meet these persons. You may also do it secretly, just for yourself ; )
Relax your face, loosen jawbones and tongue, back straightened up, head slightly drawn towards your chest.
Half smile. Inhale – exhale, notice thoughts and sounds and let them pass. 4 minutes and 46 seconds? Or 3 times?
Person xyz:
happy and safe
thoughts of peace for Uzbekistan : )
You can also dedicate friendly thoughts to a group or a country. It doesn't really matter where you send your good thoughts to.
Everything's fine!
Sometimes it can get quite tight in our chest. When we feel aggrieved for example or maybe because we were sitting in front of the computer all day and didn't get in motion.
We then might have the tendency to bend over to the front or let our shoulders hang down or even our head.
So come one, let's straighten up and get back our breadth : )
Start:
Stand straight. Head is torn upwards like its top is bound to a string. Knees slightly bent, pelvis tilted backwards slightly.
Now fold your hands behind your back and outstretch your arms. With ever inhale you breathe into the breadth of your chest, with every exhale you relax.
You could stretch your arms a little more upwards with every inhale if you like, as long as it's comfortable. Be modest and avoid any overexpansion!
In this video I'm shortly showing you the exercise so that it's more easy to understand : )
avoid hollow back, so tilt pelvis backwards slightly : )
It's good for our well-being to have more breadth in the chest : )
Very easy, very good, isn't it?
“Things simply are the way they are.”
“That's how it is.”
“It's just like that.”
Yes, that's what you say when you accept things as they are.
Who could assess that 'these things' would have to be acceptable for everyone? And that they maybe could be changed or even should be changed?
Things can be very different seen from different points of view. Even though it's all about the same thing.
That's enough for objectivity... quite a subjective matter indeed.
Start:
Today you could think of a current matter where your impression is considerably different form someone other's impression.
You could friendly wonder what made the other have that certain impression of the matter.
It could be helpful to avoid all judging thoughts from the beginning on and simply try to see with the other's eyes. Benevolent and respectful towards the other's “objectivity”.
That's the idea of the day:
benevolent thinking
tolerance and respect
thoughts of peace for Macedonia : )
The feeling to be right is also felt by the other about his/her point of view.
When we take this as seriously as we take our own impression, we could be on the best path to solve the situation to the satisfaction of all.
Only those who stick to their own impressions won't move on. Except if they were to oppress others... and that could be different, too ; )
“You are what you eat? And what is that supposed to be? A tomato, an apple, a pizza, cola, vegetables, fruit, fat, sugar...? Everyone knows about the influence of food on our body. That's no news.“
Yes, but maybe it's news to you that food can be sour (acid) or basic. Sugar, for example, increases the acid in your body, it changes your body pH-value.
Start:
Today you could observe what you eat. That's the whole exercise.
Is there lots of candy? And meat and fish? What about milk products? Alcohol? All of these are acid in the pH-value.
And what about fruit? Vegetables? Nuts? Pits? Or maybe even sprouts? That's basic in the pH-value. So it's non-acid.
Now you could relax and breathe. Loosen mouth, half smile ; ) Inhale – Exhale.
Inhaling I know that I breathe in, exhaling I know that I breathe out.
In - Out
in balance
thoughts of peace for Finland : )
What if acid in our body would not only have influence on our body health but also on our mental well-being?
When everything is balanced, it's fine.
So if you'd like to know if you're the acid type you could get some test strips in the pharmacy and check it out. For everybody's different...
There are people who make the worst experiences and still they are smiling.
Yes...
They just flip and turn everything as if it was nice and fine and they believe that there's a good sense in everything. Even problems, diseases, death and loss. What are they doing?
Looks like they give very little space to sorrow, less than usual. Good trick!
Start:
Today you could put a situation of sorrow and difficulty before your eyes, when you cannot find any reason for delight or composure.
You could just try to bring those with your thoughts into your situation.
Relax your mouth, half smile. Maybe try it for 10 breathings today or even longer.
Inhaling you feel the bright warm sun, exhaling you feel composed and confident : )
sun gleams – composed and confident
thoughts of peace for Kap Verde : )
The idea of being able to also find light where we see darkness can be very encouraging.
And as long as we do not exactly know where the light is we can simply imagine it.
Maybe then we still don't feel any delight. But mostly we get more composed and put on a slight smile : )
“There are times where the sun simply does not shine... Everything seems to be so cold, grey and dark then.”
Yes.
The question is: Why does the sun not shine?
Probably because clouds moved before the sun. Maybe they are huge and pitch-dark. Wind doesn't seem to be able to move them away. These are classic shady days....
It's interesting that the sun is shining in fact. Our view is subjective objective.
It's only hidden behind the clouds and we cannot feel it, but it's there.
It is shining bright and warm! Always!
Start:
Today you might put a topic before your eyes, a topic that seems very shady and dark to you.
While breathing you could imagine the sun shining for you right now behind those dark big clouds of your feelings. Imagine how nice it is when you're in the sun! You see beautiful bright light, feel warmth on your skin and gleam on your face. Enjoy your feelings thereby and breathe in and out consciously 3 times, with a half smile in your face : )
You could also do that for 4 minutes and 38 seconds...
sun is shining for me – at all times
thoughts of peace for Iceland : )
This is certain: it's just a question of time until the clouds vanish and you're in the sun again.
In the meantime you could simply imagine your sun and get warm with your thoughts. If you like, you could also imagine that flowery summer meadow of relaxation and peace : )
“He's arrogant for sure and she's definitely unfriendly and that's definitely boring and it'll certainly be very stupid there. I'm sure I cannot do this.”
Yes, for sure...
Oh, just one question: What does “definitely” mean; who defines that?
The others? We? You?
Me?
And why? Because of the timidity towards the new; towards new experiences; towards fulfilment?
Eager to find out the truth.
Are you not?
Start:
Today you could remember something that you didn't try because it definitely certainly would have been … for sure.
Pick something easy, something where it would be Ok if it turned out that you were right.
Maybe you didn't try a special dish because you thought it certainly wouldn't taste good. Or maybe you won't talk about a topic because you consider it to be uninteresting for sure. Or maybe you don't talk about your feelings because you believe that others can't tolerate it.
Relax mouth, tongue, jawbones. Half smile in the middle of your face : )
Courageous and free
thoughts of peace for Bolivia : )
You could get aware of the fact that, by using “certainly”, “definitely” and “for sure”, you determine imaginary things to be 'true'. Your meal is determined to not be tasty then, the matter is determined to be uninteresting and feelings are determined to be unacceptable. It was prearranged to be like that or you prearranged it to be like this.
By determining things you block yourself to access truth. You call that self-restraint.
And who could possible free you of this? You can do it best. Nice!
Just imagine you'd be wrong in only few of your determinations... those could be of great profit for your life already!
“For ages I chickened out of this. But when I finally overbeared the barrier and did it, it was so easy! If I only knew that before...!”
How well we know that situation, right?
But it happens again and again...
As long as one chickens out of something it's not only difficult, it also becomes more and more heavy, from day to day.
Small things just like the big ones.
And everything gets so easy when they're finally done.
Start:
Today you could confront a topic that you've been facing for a long time. For the exercise pcik an easy on, one where you know that you'll make it. Start now by making the decision for it to become easier. So easy that you'll make it easily.
Relax face and brain, loosen tongue and jaws. Half smile. Let thoughts and sounds pass. Breathe, in, out, easily and playfully : )
easily and playfully
thoughts of peace for Brazil : )
NOTHING is good. Only what you do is good : )
There are people who speak their whole life about their dreams, still they are stuck in their routine. Instead of carrying their dreams out.
Why could that be?
It might be interesting to take a closer look on the topic dreams.
Often they are amazing and extraordinary ideas. To reach this exclusiveness, the usualness of the daily routine must be overcome. That means that one would have to change something.
And there's the crux of the matter:
Changing ourselves is to change our wonts. This can be uncomfortable. Too uncomfortable, so that one would much rather leave it all like it always was.
Well, that was that! That was it?
Start:
Today you could get one of your dreams back. What are you dreaming of in your life? What extraordinary thing weren't you brave enough to approach?
Maybe you're dreaming of being independent but you stay comfortable and dependent because you underrate yourself?
Or maybe you want to do another job but you remain in your old position even though it doesn't make you happy, only because you don't dare trying something different? Maybe it's only a bagatelle that would make you happy and still, you won't do it because you don't dare exit the usualness of your routine?
Relax your face with tongue and jawbones, cheeks, forehead, scalp, half smile. Breathing in you know about your strength, breathing out you you're looking forward to the change.
Strong and open – free for the future
thoughts of peace for Albania : )
Wonts and comfort keep us in canny dependence. It's up to us to change that.
And that's so easy: We only need to decide to leave al dependences behind. Then we can be really free. Free – for our dreams...
The morning is a really good time to make decisions for our day. Maybe right after waking up, then, our thoughts are very strong and pathbreaking for the day.
As soon as we make an intentional decision, the possibility to really experience what we made our decision for increases.
Start:
Today you could make your decision for this very day:
I now decide that I want to experience this day in peace and composure. I stand up for myself by confronting others with appreciation and benevolence.
Relax your face, tongue and jawbones loosen, half smile, conscious and calm breath. 4 minutes and 30 seconds? 3 times? As long and as often as you like to.
Appreciation and benevolence in me
thoughts of peace for Paraguay : )
The one who already makes his/her decision for conflict in the morning by dealing with this matter in his/her thoughts, may most likely deal with it all day long.
We might use the opportunity to give peace to all the conflicts inside us right after waking up. With our thoughts. When we deal with that in our thoughts the matters are very current and we can solve all upcoming matters of the day with peace and composure.
Just as we like. It's our free decision. Good to know, huh?
What space do we have in this world?
That is to ask, what space do we give ourselves actually?
Is the size of the space always the same? Could it be that sometimes it is assumed to be big, and another time smaller?
We can feel the size of the space we give ourselves. Through our conscious.
Start:
Today you could stand up, feet hip wide apart from each other. Relaxed arms hanging down on the sides. Now you could put up your arms, towards the sky, hands shoulder wide apart from each other, palms look at each other.
Now sense the space between your hands. Feel the space between you arms. Feel the space between your hips. Sense the space between your feet and legs.
Relaxed mouth, relieved face, you could breathe in and out a few times while realizing the spaces.
Then let your arms slide down on the sides, enjoying all the space.
Space gets free
thoughts of peace for Eritrea : )
When we feel uptight we might give ourselves not enough space for example. Then we can enlarge the space we sense inside by this conscious breathing.
Amazingly, the space we give ourselves is also sensible from the outside. The more space we give ourselves, the more space others will grant us. Even if this is only based on a mental idea.
Your space can get bigger with every conscious breath. Give yourself the width you need : )
Once we respirated all the way down into our toes.
But that works the other way around as well.
Start:
Today you could imagine your breath wandering all the way up to your head while inhaling and all the way down to your feet while exhaling. Breathing in it goes up to the head again. Out, back down into the feet - in, up the body into your head and so on...
That's the whole exercise.
Relax. Loosen mouth. Half smile. In – out. Take 3 breathings. If you'd like to breathe more, go for it : ) 4 minutes and 26 seconds?
Every inhalation brings me recreation
thoughts of peace for France : )
Consciousness and intentionality can only be good.
You could simply enjoy your consciousness, every time you breathe.
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/
Always sitting, at the computer, at the desk, in the car, on the sofa? Back's getting quite round then?
Here helps a healthy arm salad ; )
Start:
Stand up straight and erect. Imagine your head being pulled up by a string at the vertex. Knees slightly bent, pelvis slightly tilted backwards (belly button tilts towards back).
Hold your arms up and 90 degrees bent in front of you, cross elbows, twist arms a little bit by bringing palms together again. Keep hands and fingers straight.
With every inhale you could lift your arms slightly, with every exhale lower them again. Do this 3-5 times. Then, let your arms hang down on the sides and breathe 10-15 seconds with your eyes closed. Then, change sides.
That's valid for every exercise by the way: Only go as far as it's comfortable. Don't go further when it gets too hard. Distension is unathletic and brings problems : )
What an arm salad, huh?
Stretching the back shoulders
And not only you'll stretch your back and shoulders with this exercise, you'll also build up new brain synapses.
Two in one, very very fine : )
“I don't like this. And this I don't like either, And this I do not like at all.”
We have predilections and disinclinations.
Living together with others, sometimes our disinclinations can be ignored. How can that happen?
Pointing out the things we do 'not' like mostly does 'not' take sustainable effect.
Distinct hints to our wish are necessary to make the other person considerately understand. Others can tune in to our wishes when we clearly say what we want.
You know what you do not like.
Do you also know what you like?
Start:
Today you could put a conflict before your eyes where you told someone a hundred times that you do not like something... but he/she still does it again and again.
If you remember chapter 16, you might now find an explanation for the difficulty of the matter.
Decipher and formulate what you like instead. That could be more effective. Much more effective!
Now you could breathe. 3 times. 5 minutes?! Cool. If you like...
I perceive myself
I clearly see what I want
thoughts of peace for Nauru : )
So, how did you do? Did you know what you want right away?
Recognizing what we do not want can help us to know what we actually want.
We'll achieve the best effects when we clearly point out our wishes. Thereby it could be very helpful to know about our OWN wishes first.
Trust is good! Checkup is better?
Sure, sometimes, yes.
But in life there are situations that really cannot be controlled. In those cases the ones of us who are able to trust have the least problems.
A lack of trust means that there are opposite thoughts like mistrust, fear or worry which are leading in our thinking. Mostly we can really imagine the bad end of things.
If thoughts move mountains then...
Start:
Today you could confront a situation where you truly have no control.
Maybe you sent out a couple of applications and are now fearing that you're going to be rejected. Or you're working on a project and fear for it to fail. Or you're separated from your love and wonder if he7she gets to know somebody or maybe you do not have a partner and fear that you're going to miss out on the right one?
Where else do you have no control?
Now think of your wishes, how you want things to be, as if they were already certain to come up like this. If possible, imagine it in pictures. How good your new work is, How successful the project went, how much you are loved, look forward to it : )
Relax mouth and face musculature, half smile. Indulge in dreams of how it can be...
I am full of trust and faith
delight for everything that is to come
thoughts of peace for Niger : )
...is it possible that we, with the opposite of 'trust', support the bad ending of things because we already settled it in our thoughts?
After all, we won't do fine with these thoughts. So why hold on to them?
Even it comes different than we thought, in the end, it can turn out to be the much better ending. Trusting this thought is more than good.
At least it can give us composure and that can support us in a very nice way; with everything we do.
"I don't care about yesterday's twaddle. There is nothing to hold me back from getting wiser." (Konrad Adenauer)
What we were fully convinced of yesterday, might have become old hat for us today; mostly that's because we experienced or learned new.
Brave is the one who can dissociate from obsolete convictions ans abstain from holding on to the old against better knowledge.
Start:
Today you could ponder to what outer matters or meanings you hold on though, still, you can already see a new inner position.
Maybe you continue judging a person even though you already discovered that this person isn't that 'bad' as you thought. Maybe you hold on to a common opinion because you're worried to lose countenance. Or maybe you shut yourself off to things that you've made fun of, even though they'd actually be of interest to you?
Whatever it may be, you could just change your opinion as soon as you recognize that you and others would do better then.
Relax you face and body. Straighten up, chin slightly drawn towards chest, long neck. With every inhale you can feel your entire body. With every exhale you can be open for the new. 4 minutes and 58 seconds? Or 3 times?
Free
open for the newthoughts of peace for Morocco : )
Everything changes, NOTHING remains the same : )
How to confront people that temporarily loose control and give expression to anger?
It's about banal confrontations with strangers. People who surrendered to anger and try to pass it on to the outside.
In the road traffic, at the cash desk queue, at home with the family, or anywhere else.
There is a „Open Sesame!“.
Smile (and think „send delight/love“). You could express „I see that you are angry. I feel sorry for that.“ and thereby friendly say the word „Forgive me“.
Without any reason for us to excuse ourselves. It's only about supporting that maltreated person. He/she could get appeased and peaceful. So that would be a good thing for common peace.
Especially for our peace...
Start:
Today you could remember when somebody wrongfully gripped at you. Remember your feelings.
If you could remain easy, that's super.
If not, you could once again feel the feeling of powerlessness, anger... Do you feel it?
Now you could imagine how you confront the person in a friendly way. Breathe in and out 3 times : )
Recognize woe and forgive
thoughts of peace for Indonesia : )
When you tell the person “I see your anger. Forgive me.” you could know that, in fact, it is you who forgives the other person : )
Wave is water. Water that is in movement.
Billowy it builds up, becomes a wave, somersaults at the shore. Then it's gone.
New waves follow. And they vanish, too.
The ocean doesn't feel anything of this. Even if waves play wild games on the surface, ocean remains calm; the deeper one dives, the calmer it gets.
We and our feelings are very similar to the waves and the ocean.
When we'd dive through the waves of our feelings we might discover calmness that is always there.
Start:
You could do a test today. Next time a feeling overcomes you, hold still, be silent. The more excited you are, the more interesting the exercise gets! Stop moving, stop your situational thinking and be silent. Close your eyes, if possible. Consequently observe your bodily feelings that can show up like waves somewhere in your body. Notice all that comes up.
Then, start breathing. As long as you can take time for it and as long as you like to. Relieve all tensions : )
(in) I notice all feelings
(out) I become very silent
thoughts of peace for Poland : )
The more conscious we get about waves showing up and vanishing, the less serious we can take them.
With time and a little exercise, the waves will get smaller and smaller and smaller and smaller...
Children become confident when they're praised.
It seems that they take important energy out of the praise, this energy makes them blossom. And it doesn't really matter what they're praised for.
Every littleness will do! And it's reasonable : ) Praise is for free.
A little sensitivity and the wish to give delight to the other, that's it.
Reproof, in contrast, seems to detract delight. The more inane the matter is, the more energy will be detracted. That applies to the one who is dispraised and for the one who dispraises.
Start:
Today you could decide whether you'd like to give reproof and critique or praise. To yourself and to anyone else : )
Would you like to breathe a little? Then sit up straight and relaxed, loosen musculature of your belly, mouth, cheeks and forehead, half smile. Smile?
Breathing in I know that I breathe in
Breathing out I smile at myself
thoughts of peace for Kiribati : )
We ourselves are mostly our most severe reviewers. That's where we could start when we'd like to change our habits.
Even if there was good reason for critique, still, there are many nice and encouraging possibilities to sow courage instead of discouragement with our words : )
When you'd usually deal out criticism, you could now say. “You did it as good as you could do it. I see your effort. Next time it'll surely be better. Just try it again.”
Love – that's giving and taking.
Unconditional.
Sometimes we might feel more needy than usually.
Then it can happen that we want love at all cost because we think that we'll do better when we get some.
How likely are we to remain unconditional when we just take what we think we need?
Start:
Now you could decide whether you'd like to give or to take love today.
Relieve all tensions, straighten up, chin slightly drawn towards your chest, long neck. Loosen jawbones and tongue, relaxed half smile. You can feel your body with every breath. Let thoughts and noises pass you by.
Free of anger, worries and fear
thoughts of peace for Fiji : )
Experience shows that love cannot be demanded, nor can it be expected. It seems that love mostly appears when we ourselves give unconditional love.
Or, what experiences did you make? Do you remember?
“Give away happiness? I don't even have enough for myself!”
'Giving away' friendly thoughts to others isn't only gratis, it also works positive for our own well-being.
The others are a kind of catalyst for our delight : )
So amazingly simple!
Start:
Today you could take advantage of a situation where you feel unhappy or uneasy and send friendly and nice thoughts to others. You can do that now while reading or when you meet these persons. You may also do it secretly, just for yourself ; )
Relax your face, loosen jawbones and tongue, back straightened up, head slightly drawn towards your chest.
Half smile. Inhale – exhale, notice thoughts and sounds and let them pass. 4 minutes and 46 seconds? Or 3 times?
Person xyz:
happy and safe
thoughts of peace for Uzbekistan : )
You can also dedicate friendly thoughts to a group or a country. It doesn't really matter where you send your good thoughts to.
Everything's fine!
Sometimes it can get quite tight in our chest. When we feel aggrieved for example or maybe because we were sitting in front of the computer all day and didn't get in motion.
We then might have the tendency to bend over to the front or let our shoulders hang down or even our head.
So come one, let's straighten up and get back our breadth : )
Start:
Stand straight. Head is torn upwards like its top is bound to a string. Knees slightly bent, pelvis tilted backwards slightly.
Now fold your hands behind your back and outstretch your arms. With ever inhale you breathe into the breadth of your chest, with every exhale you relax.
You could stretch your arms a little more upwards with every inhale if you like, as long as it's comfortable. Be modest and avoid any overexpansion!
In this video I'm shortly showing you the exercise so that it's more easy to understand : )
avoid hollow back, so tilt pelvis backwards slightly : )
It's good for our well-being to have more breadth in the chest : )
Very easy, very good, isn't it?
“Things simply are the way they are.”
“That's how it is.”
“It's just like that.”
Yes, that's what you say when you accept things as they are.
Who could assess that 'these things' would have to be acceptable for everyone? And that they maybe could be changed or even should be changed?
Things can be very different seen from different points of view. Even though it's all about the same thing.
That's enough for objectivity... quite a subjective matter indeed.
Start:
Today you could think of a current matter where your impression is considerably different form someone other's impression.
You could friendly wonder what made the other have that certain impression of the matter.
It could be helpful to avoid all judging thoughts from the beginning on and simply try to see with the other's eyes. Benevolent and respectful towards the other's “objectivity”.
That's the idea of the day:
benevolent thinking
tolerance and respectthoughts of peace for Macedonia : )
The feeling to be right is also felt by the other about his/her point of view.
When we take this as seriously as we take our own impression, we could be on the best path to solve the situation to the satisfaction of all.
Only those who stick to their own impressions won't move on. Except if they were to oppress others... and that could be different, too ; )
“You are what you eat? And what is that supposed to be? A tomato, an apple, a pizza, cola, vegetables, fruit, fat, sugar...? Everyone knows about the influence of food on our body. That's no news.“
Yes, but maybe it's news to you that food can be sour (acid) or basic. Sugar, for example, increases the acid in your body, it changes your body pH-value.
Start:
Today you could observe what you eat. That's the whole exercise.
Is there lots of candy? And meat and fish? What about milk products? Alcohol? All of these are acid in the pH-value.
And what about fruit? Vegetables? Nuts? Pits? Or maybe even sprouts? That's basic in the pH-value. So it's non-acid.
Now you could relax and breathe. Loosen mouth, half smile ; ) Inhale – Exhale.
Inhaling I know that I breathe in, exhaling I know that I breathe out.
In - Out
in balance
thoughts of peace for Finland : )
What if acid in our body would not only have influence on our body health but also on our mental well-being?
When everything is balanced, it's fine.
So if you'd like to know if you're the acid type you could get some test strips in the pharmacy and check it out. For everybody's different...
There are people who make the worst experiences and still they are smiling.
Yes...
They just flip and turn everything as if it was nice and fine and they believe that there's a good sense in everything. Even problems, diseases, death and loss. What are they doing?
Looks like they give very little space to sorrow, less than usual. Good trick!
Start:
Today you could put a situation of sorrow and difficulty before your eyes, when you cannot find any reason for delight or composure.
You could just try to bring those with your thoughts into your situation.
Relax your mouth, half smile. Maybe try it for 10 breathings today or even longer.
Inhaling you feel the bright warm sun, exhaling you feel composed and confident : )
sun gleams – composed and confident
thoughts of peace for Kap Verde : )
The idea of being able to also find light where we see darkness can be very encouraging.
And as long as we do not exactly know where the light is we can simply imagine it.
Maybe then we still don't feel any delight. But mostly we get more composed and put on a slight smile : )
“There are times where the sun simply does not shine... Everything seems to be so cold, grey and dark then.”
Yes.
The question is: Why does the sun not shine?
Probably because clouds moved before the sun. Maybe they are huge and pitch-dark. Wind doesn't seem to be able to move them away. These are classic shady days....
It's interesting that the sun is shining in fact. Our view is subjective objective.
It's only hidden behind the clouds and we cannot feel it, but it's there.
It is shining bright and warm! Always!
Start:
Today you might put a topic before your eyes, a topic that seems very shady and dark to you.
While breathing you could imagine the sun shining for you right now behind those dark big clouds of your feelings. Imagine how nice it is when you're in the sun! You see beautiful bright light, feel warmth on your skin and gleam on your face. Enjoy your feelings thereby and breathe in and out consciously 3 times, with a half smile in your face : )
You could also do that for 4 minutes and 38 seconds...
sun is shining for me – at all times
thoughts of peace for Iceland : )
This is certain: it's just a question of time until the clouds vanish and you're in the sun again.
In the meantime you could simply imagine your sun and get warm with your thoughts. If you like, you could also imagine that flowery summer meadow of relaxation and peace : )
“He's arrogant for sure and she's definitely unfriendly and that's definitely boring and it'll certainly be very stupid there. I'm sure I cannot do this.”
Yes, for sure...
Oh, just one question: What does “definitely” mean; who defines that?
The others? We? You?
Me?
And why? Because of the timidity towards the new; towards new experiences; towards fulfilment?
Eager to find out the truth.
Are you not?
Start:
Today you could remember something that you didn't try because it definitely certainly would have been … for sure.
Pick something easy, something where it would be Ok if it turned out that you were right.
Maybe you didn't try a special dish because you thought it certainly wouldn't taste good. Or maybe you won't talk about a topic because you consider it to be uninteresting for sure. Or maybe you don't talk about your feelings because you believe that others can't tolerate it.
Relax mouth, tongue, jawbones. Half smile in the middle of your face : )
Courageous and free
thoughts of peace for Bolivia : )
You could get aware of the fact that, by using “certainly”, “definitely” and “for sure”, you determine imaginary things to be 'true'. Your meal is determined to not be tasty then, the matter is determined to be uninteresting and feelings are determined to be unacceptable. It was prearranged to be like that or you prearranged it to be like this.
By determining things you block yourself to access truth. You call that self-restraint.
And who could possible free you of this? You can do it best. Nice!
Just imagine you'd be wrong in only few of your determinations... those could be of great profit for your life already!
“For ages I chickened out of this. But when I finally overbeared the barrier and did it, it was so easy! If I only knew that before...!”
How well we know that situation, right?
But it happens again and again...
As long as one chickens out of something it's not only difficult, it also becomes more and more heavy, from day to day.
Small things just like the big ones.
And everything gets so easy when they're finally done.
Start:
Today you could confront a topic that you've been facing for a long time. For the exercise pcik an easy on, one where you know that you'll make it. Start now by making the decision for it to become easier. So easy that you'll make it easily.
Relax face and brain, loosen tongue and jaws. Half smile. Let thoughts and sounds pass. Breathe, in, out, easily and playfully : )
easily and playfully
thoughts of peace for Brazil : )
NOTHING is good. Only what you do is good : )
There are people who speak their whole life about their dreams, still they are stuck in their routine. Instead of carrying their dreams out.
Why could that be?
It might be interesting to take a closer look on the topic dreams.
Often they are amazing and extraordinary ideas. To reach this exclusiveness, the usualness of the daily routine must be overcome. That means that one would have to change something.
And there's the crux of the matter:
Changing ourselves is to change our wonts. This can be uncomfortable. Too uncomfortable, so that one would much rather leave it all like it always was.
Well, that was that! That was it?
Start:
Today you could get one of your dreams back. What are you dreaming of in your life? What extraordinary thing weren't you brave enough to approach?
Maybe you're dreaming of being independent but you stay comfortable and dependent because you underrate yourself?
Or maybe you want to do another job but you remain in your old position even though it doesn't make you happy, only because you don't dare trying something different? Maybe it's only a bagatelle that would make you happy and still, you won't do it because you don't dare exit the usualness of your routine?
Relax your face with tongue and jawbones, cheeks, forehead, scalp, half smile. Breathing in you know about your strength, breathing out you you're looking forward to the change.
Strong and open – free for the future
thoughts of peace for Albania : )
Wonts and comfort keep us in canny dependence. It's up to us to change that.
And that's so easy: We only need to decide to leave al dependences behind. Then we can be really free. Free – for our dreams...
The morning is a really good time to make decisions for our day. Maybe right after waking up, then, our thoughts are very strong and pathbreaking for the day.
As soon as we make an intentional decision, the possibility to really experience what we made our decision for increases.
Start:
Today you could make your decision for this very day:
I now decide that I want to experience this day in peace and composure. I stand up for myself by confronting others with appreciation and benevolence.
Relax your face, tongue and jawbones loosen, half smile, conscious and calm breath. 4 minutes and 30 seconds? 3 times? As long and as often as you like to.
Appreciation and benevolence in me
thoughts of peace for Paraguay : )
The one who already makes his/her decision for conflict in the morning by dealing with this matter in his/her thoughts, may most likely deal with it all day long.
We might use the opportunity to give peace to all the conflicts inside us right after waking up. With our thoughts. When we deal with that in our thoughts the matters are very current and we can solve all upcoming matters of the day with peace and composure.
Just as we like. It's our free decision. Good to know, huh?
What space do we have in this world?
That is to ask, what space do we give ourselves actually?
Is the size of the space always the same? Could it be that sometimes it is assumed to be big, and another time smaller?
We can feel the size of the space we give ourselves. Through our conscious.
Start:
Today you could stand up, feet hip wide apart from each other. Relaxed arms hanging down on the sides. Now you could put up your arms, towards the sky, hands shoulder wide apart from each other, palms look at each other.
Now sense the space between your hands. Feel the space between you arms. Feel the space between your hips. Sense the space between your feet and legs.
Relaxed mouth, relieved face, you could breathe in and out a few times while realizing the spaces.
Then let your arms slide down on the sides, enjoying all the space.
Space gets freethoughts of peace for Eritrea : )
When we feel uptight we might give ourselves not enough space for example. Then we can enlarge the space we sense inside by this conscious breathing.
Amazingly, the space we give ourselves is also sensible from the outside. The more space we give ourselves, the more space others will grant us. Even if this is only based on a mental idea.
Your space can get bigger with every conscious breath. Give yourself the width you need : )
Once we respirated all the way down into our toes.
But that works the other way around as well.
Start:
Today you could imagine your breath wandering all the way up to your head while inhaling and all the way down to your feet while exhaling. Breathing in it goes up to the head again. Out, back down into the feet - in, up the body into your head and so on...
That's the whole exercise.
Relax. Loosen mouth. Half smile. In – out. Take 3 breathings. If you'd like to breathe more, go for it : ) 4 minutes and 26 seconds?
Every inhalation brings me recreation
thoughts of peace for France : )
Consciousness and intentionality can only be good.
You could simply enjoy your consciousness, every time you breathe.
