10 Signs of a Confident Communicator

How you interact matters, as much as and sometimes more than, the words that you say.  Imagine someone asking for a raise.  One person does so with a smile and straightforward gaze, while another says the same words with a frown and stares at her shoes and hangs her head.

Your body language and style not only affect the outcome, but also the way you feel.  Sometimes we interact in ways that wear at our own self-confidence.

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Preschooler’s and Meditation

Lesley Grant, the director of the Marin Mindfulness Cooperative in San Anselmo teaches mindfulness to preschoolers. The purpose: “to lower stress in anxious teachers and students.” Through pictures and stories they guide children in following their breath.

Here is a sample of a Mindfulness exercise used for kids ages 2 1/2 to five.
“KIDS SINGING:

My mind is a clear, blue sky, my mind is a clear blue sky.

And I breathe in, and I breathe out.

And my mind is a clear, blue sky.

My mind is a clear, blue sky. And the feelings come, and the feelings go.

And my mind is a clear, blue sky. My mind is a clear, blue sky.”

For more on this story, follow the link: Preschoolers Practice Meditation

Mindfulness to help you sleep

We all have nights when sleep seems elusive, but some of us experience sleep problems and insomnia with regularity, which forces us to take prescription drugs for sleep.  Recent research has indicated that mindfulness can help improve sleep.  Below are a  few exercises you might try when you’re tossing and turning.
To wake up feeling refreshed, you need to make the most of your sleep cycles. Sleep cycles are 90-minute sequences which move through the four different sleep stages and each sleep stage lasts between 5-15 minutes. When you notice you’re having trouble sleeping, begin by bringing your attention and awareness to what is going on in your mind and body.  Notice if you are worrying or thinking about something.  Are your thoughts racing?  Are they triggering emotions that are not calm and relaxing?  If you get distracted and wrapped up in your thinking again, just notice that, label the thoughts you were distracted by (you might label them as worries, or simply label them as thoughts of the  “past”, “future” or “fantasies”).  Bring your mind back, again and again to simply observing your thoughts.

Do the same with your body.  Bring your full attention to your body.  Scan from head to toe.  Are you holding tension?  Do you have discomfort or pain that is interfering with sleep?  In this season of colds and flu, are you congested or feeling sick?

Once you’ve attended to what is interfering with sleep, choose a mindfulness exercise to help you get calm and relaxed.

If you need to focus your thoughts, try breathing exercises. A few breathing exercises that can be useful when trying to get to sleep include: counting with each breath from 1-10, repeating as necessary; saying  “in” and “out” with each inhalation and exhalation; breathing out until you feel your lungs entirely empty of air and then breathing in feeling them fill from bottom to top- repeat 4 times; or breathing out while imagining your entire body from head to toe emptying of air and breathing in and imagining your entire body filling up.  With each exercise, notice if you become distracted and return your thoughts to your breath.  Repeat as often as necessary.  Mindfulness exercises become easier and distractions lesson over time.

If you have noticed that discomfort and tension in your body is keeping you from sleep, you may want to try a body scan and tension reduction exercise.  You may simply scan your body from head to toe and relax each area of your body as you bring your attention to it.  Or you may tense muscle groups, like the hands, feet and face for several seconds and then relax those muscles.  You can repeat these exercises until your body is feeling more relaxed. As with the breathing exercises, bring your mind back if you become distracted. In addition, a natural medicine can help you reduce anxiety. Buy CBD oil UK to feel relieved and have a sound sleep.