How to Create Your Life Vision

Your Life Vision is the reason why you should be waking up everyday eager to build and work towards what matters most to you in life. My sincere take on depression and other “mental illnesses” is pretty much based on the idea that people need a “Why”, they need dreams to follow, a meaning and a sense of purpose in order to live mentally healthy. In a society where dreams are seen as foolish fantasies, and living your purpose as a total act of irresponsibility, no wonder that 400 to 500 million people throughout the world are currently diagnosed with some sort of mental health problem. So I thought today I should share with you my personal and professional notes on how to create a life vision for yourself.

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How to Heal from Past Relationships

In this blog post I’m sharing with you what I believe to be the most effective way to heal from past relationships.

Lately I have worked with clients who have been dealing with rejection or have decided to heal from a past relationship for good. That gave me the opportunity to reflect upon my own personal experiences and to make a quick search to see what experts usually recommend.

Based on the research I did, I realised that most suggestions invite people to focus on the ‘outside’ rather than the ‘inside’ where the problem is rooted. I came across suggestions such as:

  • “do exercise”
  • “go out with friends”, or
  • “go to the movies”

Despite well-intentioned and positive, these activities are mere bandaids, because they move people’s attention to what is outside of them and therefore they only work as temporary distractions from what’s boiling inside. This might be useful as a starting point, to create some space and distance, but it’s not a strategy to keep in the long-term if you want to heal.

In order to heal, the most effective strategy is to sit down with yourself and face the truth. The truth is that you are hurt and that you feel pain, because what you once knew as reality has drastically changed. The good news is that pain always brings some lesson with it. However, to learn that lesson we really need to sit down and listen to it. We need to get in touch with that space inside of us that aches and ask ourselves what is the meaning of the pain we are going through.

Now I know this is really hard to do, because no one likes to be in pain. That’s why so many of us have some sort of addiction – the role of any addiction is to set us free, even though temporarily, from pain and the need for thoughtful reflection. The only way to heal from the pain and other negative emotions though is to feel them inch by inch. The more you indulge in distractions, the more you postpone the moment in which you will have to face the truth. The downside of that is that… the more you postpone, the more you will suffer later.

WELLBEING BLOGGER

FREE Online Class: Introduction to Mindfulness Meditation

In this online class you will receive a brief introduction to Mindfulness Meditation.

Learning goals:

  • understand what mindfulness meditation is
  • know the 3 components of mindful awareness
  • get acquainted with the practise of mindfulness meditation
Continue reading “FREE Online Class: Introduction to Mindfulness Meditation”

3 Important Steps When Meditating at Home

In this blog post you will learn about three important steps to make your meditation at home work for you. 

Meditation can help us embrace our worries, our fear, our anger; and that is very healing. We let our own natural capacity of healing do the work.

Thich Nhat Hanh

From time to time I get some messages in my inbox about practising meditation and the first steps to integrate meditation as a daily habit. Most of the messages I get are from people who are not sure about whether they are doing the “right” or “wrong” thing so, with that in mind, I recently recorded two Youtube videos in order to provide (hopefully) some answers:

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Mindfulness Meditation for Beginners

According to Jon Kabat-Zinn:

Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.

I was first introduced to Mindfulness in 2009, when I decided to take a module on Positive Psychology. By that time, few people talked or knew about mindfulness. No one was running or competing to be the best mindfulness meditation teacher and the researchers who were investigating it were on it because they had experienced the benefits of mindfulness for themselves in the first place.

So much has changed. To be totally honest with you, Mindfulness didn’t create much of an impact on me when I was introduced to it – it was a concept easy to embrace and understand at that point in time, living in Lisboa. Little I knew though that a couple of years later I would be conducting experimental research on it as a disguised way to help myself cope with stress and anxiety or that I would even be today teaching it to students and communities in my second language.

For the last 6 years, I have been doing research on Mindfulness, three of them in the UK. My results have shown that mindfulness meditation can not only reduce momentary stress and anxiety, but it can also contribute to a better society by reducing personal prejudiced beliefs and biased reactions. I confess that I particularly love this last aspect!

I deeply believe that Mindfulness can be life-enhancing when embraced at the right time. It can be a powerful tool for both personal and social change. As such, I decided to make a totally FREE mindfulness meditation online workshop for beginners, based on the several workshops I have been leading face-to-face over the last couple of years. My aim is to reach those who can’t travel or attend my classes but still want to learn and know how to start practising mindfulness meditation in their day-to-day life.

Here are some of the benefits you may experience after attending the workshop:

  • lower levels of stress and anxiety
  • greater awareness of your own thinking pattern
  • increased emotion management skills

And there are a lot more which I will share with you in the workshop! If this is something you are definitely interested in, you can book your place for free here.

**UPDATE** You can now watch my introduction to mindfulness meditation on YouTube.

As a final note, I would also like to remember that I do a free meditation class every other week on Youtube – you just have to subscribe to my channel in order not to miss any of them.

Struggling with Anxiety? Try this Meditation Exercise

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We become anxious whenever we feel triggered, and the reason why we get triggered depends on our life experiences and on the way we were raised. While some of us learned how to deal with difficulties and problems in a more balanced way (e.g. seeking and receiving support), others might not have had the chance of growing up with good role models in that matter or might have even faced specific traumatic situations in life that conditioned them into a “fight or flight” response.

The truth is that each person has his or her own triggers. The more conscious or aware we become of our triggers though, the better equipped we become in the future to respond and manage our anxiety or tendency for panic attacks.

Here are some of the feelings we go through during an anxiety/panic crisis:

  • a deep and sudden fear
  • helplessness
  • a sense of being ‘frozen’
  • a struggle to breathe

When we notice that we are struggling to breathe, we start thinking that we are not in control of our body and mind – that’s when we panic for real. In this Meditation Class I will guide you through an exercise that I find helpful to learn on how to deal with anxiety or panic attacks in the future by using the breathe and visualisation.

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