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In the past two weeks you have been familiar with the self-observation. This week we'll add another aspect to this important skill.

We will continue our attention to our emotions whenever we note that there is a change in mood.

We are wondering: “How do I feel at this time?”, We define emotion as we have learned and now additionally we wonder: ” What part of my body I'm feeling “the emotion”?”. This is important to bring attention to different parts of the body and observe their reaction.

This part may initially be difficult, because we are not used to deliberately set ourselves on physical sensations. However we realize that our body physically reacts to every emotion. For now it does not need to describe the feeling, Instead of simply acknowledging the presence. Any body part can be affected by an emotion, However, certain parts of the body that react most likely, as are the head, throat, stomach, shoulders and back.

With this exercise you are going to know yourselves slowly, and knowledge is power. You are the only ones who can access that internal information and even psychologists rely on good self-observation of its clients to obtain relevant information about the person. You're going to notice that just an observation will lead to major changes in your life, because an emotion does not have the same force to act when under surveillance. This does not mean you should try to manipulate emotion, we have not yet reached this point. Attempt to intervene without developing enough skills can lead to the opposite.

If you feel trapped or notes a constant presence of negative emotions like sadness anger an fear in a high measure during the obseravation, ontact me or other professional who can help you get to know the underlying causes.

I wish you a happy week and I hope you have the benefit much exercise at all levels of your life.

Melanie Gramer

In the first week you have seen emotions which are often present in you. Perhaps you have noticed that it is not always easy to identify and define the emotion. In the second week we will continue with this exercise but slightly modified. Work last week you've grown accustomed to bring your attention to your emotions, Now we want to identify the really critical moments.
We will use the question “How do I feel at this time?” this means always if we notice there is a change in your mood, e.g. if you change your feeling cheerful, positive or neutral to feel sad, angry, fear or any other negative emotion.

It is easy to see just this moment but what we practice it.

Notice that you can choose from a wide range of emotions:

Remember currently only identify the moments of change in mood and named the emotion that we feel. This is not to judge you by what you feel or try to change.

You're doing a great job and soon you will notice the benefits of emotional intelligence in your life.

If you feel that your emotions are overflowing exceeding you or you consume your energy, If you feel constantly sad, angry or fears please contact me or other.

Melanie Gramer

In total we spent about 5 years of our lives for waiting…in the traffic jam, line at the supermarket, in front of the cinema box office, to board the plane…

In our life we ​​find such situations almost daily. They make us feel that we are wasting time. However this time can become very valuable moments for our personal growth.

If applying the following exercise of mindfulness regularly in waiting situations we can not only eliminate the desperation at the time expected to cause stress and long-term stress but also increase your knowledge about yourself and introduce patterns of important behavior for more quietness and wellness.

1. It recognizes the potential waiting time to work on your personal growth.

2. Focuses attention on your breath and watch.

3. Ask yourself: What do I think at this time?  What do I feel right now?
Try just observe your thoughts and feelings without judging or trying to change them.

See the schedule for upcoming workshops in Mindfulness.

If you are interested in a private consultation or individual therapy contact me.

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.

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.

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.

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

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).

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