5 reasons to practice Mindfulness

Mindfulness is a meditative method that allows us to become aware of our physical sensations, emotions and thoughts.
Therefore it is an indispensable tool of modern psychology.
The benefits of MIndfulness are innumerable, I will list only some of the most important.

Reduce stress and moments of restlessness:
Mindfulness training reduces psychological stress like anxiety, nervousness and restlessness.
A recent study showed for example that its application increased the quality of life in patients with breast cancer.

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Less pain and lower consumption of medicine and drugs:
It has been shown that patients, who were trained in the techniques of mindfulness, were more tolerant of physical pain and significantly reduced the amount of pain medication.

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Lose weight:
With the help of mindfulness, meals they are taken in a more conscious way. Stress reduction reduces the desire to eat large amounts of sugar and fat.

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Prevent depressive episodes:
Mindfulness in combination with cognitive-behavioral therapy reduces the probability of a recurrent depressive episode by half.

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Eliminate insomnia:
The effect of mindfulness training is comparable with taking sleeping pills. And it is not only free from harmful effects on the body, but also have a positive impact on the physical and mental health and this will be more if it is use long-term (with practice).

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Anti-Aging affect:
Mindfulness meditation activates the enzyme “telomerasa” that -according to new research- slows the aging of the body.

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CECI method to silence the destructive thoughts

Our thoughts are with us at all times, give us advice, they criticize us, evaluate situations and people around us. Thoughts are not separate entities, but they are strongly linked with our emotions and physical sensations and therefore influence our emotional well-being.

The mind is wonderful and we have learned to identify with its contents. However it is important to note, its function is not to make us feel good, but to ensure survival of the body and “selfconcept” (the idea we have of us, our personality).
Many mental patterns we've learned throughout our lives were formed in situations where experience unconstructive criticism, desvaloraciones, humiliations etc. .Today we are detrimental to remain active.

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To unlearn these patterns of harmful thoughts we apply the method CECI most often:

1. Consciousness:

Become aware of your thoughts and assumes a critical attitude and as objective as possible

2. Establish:

Decide always whether it is a “productive thought” or “a destructive thought”.
(If arouses positive emotions it is productive, If evokes concern, anxiety, envy, furious, You feel sad, feeling of beeing not enough …, it is destructive)

3. Challenge:

Defy destructive “thoughts”. Ask yourself if the content is true, Use your logical mind to it, investigate, try to be objective.

4. Interruption:

Realize that you can decide not to follow a chain of thoughts.Result image break the chain
A destructive thought usually does not come alone, it awakens a whole chain of thoughts of the same character.
When you're aware of the chain of thoughts you can interrupt realizing that the content is not (It needs not be) true, probable or functional.

Be patient and do not underestimate the power of your destructive thoughts.
Note that at some point you have served and confirming that take a long time so it is not easy to convince them of their worthlessness.

If you feel you need help to implement the tools and want to have an individualized advice, not hesitate to Contact me.

And do not forget that wherever you are in your process of self-growth, it is exactly where you belong.

Comments are always welcome

Be more creative in 4 Steps

1. Recognize the creative potential
Creativity is an innate ability which all have. However many times we are not aware of it because our culture and educational system does not favor and we have been taught that it is neither necessary nor beneficial to be creative.
Not only in doing artistic activities we can make use of it but anytime, It is a wonderful tool to feel authentic and thus increase self-esteem and well-being.

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2. Recognize creativity as a source of happiness
Be creative brings happiness.
Psychological explanation: Being creative we reinvent ourselves, we are authentic and the mind gets the message ” I am a creative person and I like to experiment and discover and I am unique in this world”which it has a positive effect on self-esteem.
Spiritual explanation: We are creative beings and by not living consciously this ability, we close the source of our happiness, by denying our origins.

3. Choose creativity
Children act naturally creatively because they have not yet developed the system limitations, standards and self-criticism.
As adults we must consciously choose to be creative and often more comfortable following a routine. Creative paths can be scary to some degree because it means leaving the comfort zone.

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4. Eliminate the self-critical voice
The voice of self-criticism is, apart from fear of the unknown, what most prevents us from living our creativity. We follow the routine because creative ideas are immediately attacked by the self-critical voice which doubt in our abilities.. If we pay attention we will keep on comfort zone we finally become more and more unhappy. Life is too short to stay in a cage that seeks to protect our ego, something that does not really matter for our well-being.

Examples for acts of the critical voice:

The creative voice: “I would like to bike to work”

The self-critical voice: “This is a waste of time, and if something happens to you, the streets are not made to ride with bike, and if it rains, and if you arrive late and if…”

The creative voice: “I want to create a blog with recipes from my grandmother.”

The critical voice: “But you know how many blogs this type already exist, nobody will visit. You'll feel terrible.”

The creative voice: “I would work myself and be more positive, I might…”

The self-critical voice: “You do not have enough patience / discipline / perseverance… “You're not a person,who…”

It is essential to recognize the critical voice and challenge its content to rediscover our creative potential and enhance our happiness.

Listen to your creative voice, Dare to be a little child, a little shameless, a little daring a little freer, a little happier… and gradually more and more.

And remember, wherever you are now, it is exactly where you belong.

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To arrange a personal counseling or session therapy contact me.

If you are interested in Alicante workshops on personal growth topics send me a message and inform you about upcoming events.

8 steps to recognize and overcome self-criticism

In everyday life we ​​are often in situations that make us feel disappointed or even angry with ourselves.
We need to realize that we are continually evaluating and judging our own behavior when compared with an unrealistic “ideal” that we have created mentally.
If reality does not come close enough to our created ideal, the voice in our minds devalues ​​us. In the short term we can provide a higher yield long as we deal with it properly, But long-term excessive self-criticism block us and hruts us, introducing negative feelings like sadness, anxiety and so on.
If we want to improve our internal dialogue it is necessary to detect self-criticism and establish a more functional and beneficial inner dialogue for our objectives and our mental and physical health. If you follow the following 8 steps I promise you that you will see incredible changes.

1. Realize the situations that change your mood abruptly.

2. Detect thoughts in those situations that affect you negatively.

For example: “I never do anything right.” “I'm useless.” “I will never be as… . ” “I can not anymore, I'm not enough…”

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3. Realize that this is an error and not truth. Ask yourself: It is true? It is probable? I'm exaggerating?

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4. Create a more realistic and functional alternative.

For example: “I did not well today because I'm tired.” “I have not yet come, where I want to go, but I'm moving.” “Now I think I can not anymore but I know much more than I think.”

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5. Benefit from your mistakes. Ask yourself: “What can I do to avoid the same thing happening again?” “What do I need to learn?” “Where I can get help?”

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6. Be patient: Gradually change things and if you're impatient just add another stress factor in your life. Note how long you've been criticizing.

7. Be persevering: The brain is like a muscle that must be exercised constantly to act healthily and beneficial.

8. Be thankful, that you use your energy to improve your well-being.


And do not forget that where you are now is exactly where you belong.

10 Steps out of the comfort zone

Our comfort zone is the area of ​​our lives, which is familiar to us. Our family and friends, the workplace, the morning traffic jam on the highway, the dispute with the partner and the subsequent reconciliation and so on. There we feel safe. Dieses Gefühl der Sicherheit steht aber in direktem Gegensatz zu unserem menschlichen Bedürfnis kreativ zu sein und Neues zu entdecken. Therefore, the comfort zone can turn into a personal prison in the long run, geprägt von Routine und geschwächtem Selbstbewusstsein, because we trust ourselves less and less. To leave the comfort zone can be scary, denn es bedeutet unsicheres Territorium zu betreten. Langfristig gesehen, ist es aber die einzige Möglichkeit unsere Kenntnisse zu erweitern und den Glauben an uns selbst zu stärken und unsere Fähigkeiten zu erweitern. Deshalb zeige ich euch heute die wichtigsten Schritte raus aus der Zone des Komforts.

  1. Define your comfort zone. What's trusted to you?

  2. Define your learning zone: Where do you expand your knowledge?

  3. Define your panic zone/ magic zone: Of which you have always dreamed of?

  4. Define goals. Important is, that your goals are achievable and measurable and are located either in your learning area or in your panic zone.

  5. Defining five steps each, which are necessary, to achieve your goal. Start with the simplest.

  6. Write a date to each step and your final destination , a day / time depending on, what can best be reconciled with the respective step.

  7. Determine for each step potential obstacles. (e. B. Lack of time / money / fears / lack of knowledge etc.)

  8. Determine your resources and opportunities, how can you deal with these obstacles. (Searching / planning / patience / help of friends, etc.)

  9. Start today. (What one thing can you walk towards your goals today)

  10. Watch your progress: Be aware, that each step, that removes you from your comfort zone, brings you closer to your goals. Insecurities and fears are normal, forgive yourself regress or small mistakes, Perfectionism is not necessary to achieve these objectives. Praise yourself for your courage. Zielerreichung result image