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the importance of mindfulness

mindfulness is a practice that involves being fully in the moment and paying attention to your thoughts, feelings and sensations without judgment. it has gained recognition for its positive impact on both mental and physical well-being.

here are some reasons why practising mindfulness is important:

mindfulness helps manage stress by allowing us to respond to our environment differently. our minds are not well-suited for the modern world, but mindfulness techniques let us navigate challenges more effectively.

studies show that mindfulness-based therapies can reduce anxiety and depression. by focusing on the present moment, individuals can better cope with life’s difficulties and protect their mental well-being. since mindfulness teaches us to be fully in the present, mental noise (which is often a large contributor to anxiety and depression) can be reduced. additionally, mindfulness practices, such as meditation, activate the parasympathetic nervous system. this leads to a sense of calm and relaxation, reducing reactivity to stressors.

mindfulness isn’t just about mental health; it also positively impacts our physical health. evidence suggests that it can lower blood pressure, improve sleep quality, and enhance overall well-being. by managing stress and promoting relaxation, mindfulness contributes to cardiovascular well-being. it can also lead to better sleep quality. when we're mindful, we let go of racing thoughts and create a calm mental space conducive to restful sleep. while more research is needed, preliminary evidence suggests that mindfulness might enhance immune function. it may help people recover more quickly from illnesses like colds or flu. for further reading about this, see this article from the american psychological association.

practising mindfulness often leads to increased relaxation, enthusiasm for life, and improved self-esteem. it helps us to see the world differently and live a more compassionate, fulfilled life.

mindfulness techniques can help people cope with physical pain. by being fully present and accepting the sensations, individuals may experience relief and improved pain management.

but nene, how can i be mindful?

first, dedicate a specific time each day for mindfulness practice. something i have made a routine of is stretching when i first wake up ~ allowing myself time to wake up slowly and move my body. your dedicated time could be as short as five minutes, or longer, depending on your practice.

find a quiet and comfortable spot where you won't be disturbed. sit or lie down in a relaxed position.

close your eyes and pay attention to your breath. feel the air entering and leaving your nostrils or the rise and fall of your chest. if your mind wanders, gently bring it back to your breath.

some specific mindfulness practices include:

three-step breathing kettering general health - youtube video

five senses check-in the partnership in education - youtube video with love, esta - youtube video

body scan policy research associates - youtube video mariellen brown - youtube video

further reading: positivepsychology.com NIH news in health psychcentral american psychological association

remember - mindfulness is a skill that improves with practice. regular mindfulness, whether through formal meditation or everyday activities, can have great positive effects.

i hope you enjoyed today's post! ❤️ nene

image source: pinterest

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❥﹒♡﹒☕﹒ 𝘁𝗶𝗺𝗲-𝗺𝗮𝗻𝗮𝗴𝗲𝗺𝗲𝗻𝘁 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝗶𝗲𝘀 𝘆𝗼𝘂 𝗺𝗮𝘆 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗸𝗻𝗼𝘄

𝟭. set SMART goals ( 📒 )

make sure your goals are specific, measurable, actionable, realistic and time-bound. this will help you maintain focus and track your progress over time. how many times has it been you and your unrealistic to-do list against the world? well, it seems that a mile-long to-do list is not a good ally at all. remember that you are a person and not a machine, and that just dedicating four hours to deep work and concentration is A LOT. be kind to yourself and don't overload yourself with more work than you can humanly do.

𝟮. daily planning ( 🧸 )

mea culpa because i'm the first one who doesn't plan their day. to-do lists generally stress me out and make me feel overwhelmed as if i don't manage to complete all the tasks an asteroid will end up hitting the earth. but i recognize that it is a good starting point. sometimes i have too many things to do and i end up doing nothing in total confusion, but having at least a general list to follow gives me more motivation. moreover do we want to talk about the dopamine released when you tick an empty box? marvelous. maybe don't write down tasks that are too onerous and demanding, break them into several smaller tasks, also try to write simple activities such as "drink a glass of water" every now and then. having these low-commitment activities will help you stay motivated while completing more important tasks.

𝟯. reverse-engineering method ( 🪴 )

start with the end goal and work backwards to plan the actions needed to achieve it. this helps you maintain clarity on the steps to take and focus on the most relevant actions. the best thing to do is plan based on the time available and do your best to stick to your daily goal.

𝟰. timer roulette ( ⏳ )

choose a task from your to-do list and set a random timer between 15 and 45 minutes. work on that task with all your concentration until the timer goes off. this helps you fight procastination and keep your mind fresh.

𝟱. mind mapping time ( 📍 )

before starting a study session, take a few minutes to create a mental map of the subject you need to cover. this helps you see connections between concepts and organize information more effectively.

𝟲. task batching ( 🫒 )

group similar tasks together and tackle them in batches. for example, reply to all emails in one session rather than doing so at scattered times throughout the day. this helps you reduce transition time between tasks and maintain focus. contrary to popular belief, human beings are not truly multitasking (only a few possess this great ability) and when we do multiple things together we do nothing but shift our attention from one task to another, greatly reducing the quality of our performance. if possible, try to avoid these switches that are harmful to your focus and concentration.

𝟳. the pomodoro method ( 🍅 )

okay, y'all probably already know this one because it became so popular in the last year but if you don't, the pomodoro method is a time management technique developed by francesco cirillo in the late 80s. it is based on the idea of working for short periods of time, usually 25 minutes, followed by a short 5 minute break. after four rounds of work, a longer break is taken, usually 15-30 minutes. this technique helps improve concentration and productivity, as it breaks down work into manageable tasks and offers regular breaks to rest and regenerate energy. i personally prefer the 50/10 ratio while i'm studying but you decide which time ratio is better for you, i find it really useful and it helps me a lot while i'm studying for my exams.

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a place of power within you

˖ ִֶָ་࣪˖ ִֶָ་࣪ °˖ ִֶָ*·.｡.° ·｡.·*˖ ִֶָ་· ࣪˖ ִֶָ་༘･࿐

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real 'glow up' advice i wish i had

Imagine getting to the point in life where YOU are your own vision board; where you are that girl who has the life that you want, and you don't have to seek it out through other people. That should be the ultimate goal.

Here are subtle things that you should be doing to channel your ideal person and improve yourself for the better FROM THE INSIDE

take care of your hygiene: brush your teeth every day, wash your face with soap, wash your hair, take meaningful showers

be kind to yourself: speak nicely to yourself, treat yourself every now and then, love yourself exactly the way you came

make the effort: do your hair and wear something cute, even if you're only going to the supermarket. I bet your ideal self looks stunning wherever she goes, so make that effort if you really want to become her

move your body: dance to some music for just 5 minutes, take a walk, get off the bus a (reasonable) few stops earlier and walk the rest of the way

romanticise the hell out of your life: wear those bows, create that vision board, play that aesthetic background music even if you're just washing the dishes, wear that outfit!!!!!

admire yourself: look at yourself in the mirror and remember what you look like, take a million selfies to look back and smile at, give yourself a compliment every time you pass your reflection

get creative: if you want cute decor, make it! if you want cute clothes, find some easy DIYs!

focus on what you can control: if you cannot change the situation, let it resolve itself. don't waste your precious time obsessing over something you cannot change

get to know yourself (again): rediscover your hobbies, try new activities, learn to appreciate your solitude, get out of your shell

I really wish I was part of a community like this when I was going through a really insecure and lonely phase of my life.

Instead of deciding to wake up a 3am every day from now on, and trying to reach 20k steps every day, start small and walk your way up to greatness!

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academic princess ୭ 🧷 ✧ ˚. ᵎᵎ 🎀

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summer conection.

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glow up and study routine ʕ´•ᴥ•`ʔ

this is my program to glow up during my exam

here is a physical and mental "glow-up" routine as well as a study routine for an exam:

Physical and mental "glow-up" routine:

1. Exercise regularly to improve physical and mental health

2. Eat a balanced and healthy diet to nourish your body and mind

3. Practice meditation and mindfulness to reduce stress and anxiety

4. Get enough sleep each night to recharge batteries and improve concentration

5. Take care of your skin and hair with a routine adapted to your skin and hair type

6. Read inspirational books or listen to podcasts to nurture the mind and expand knowledge

7. Spend time with friends and loved ones to strengthen social bonds and improve mental well-being.

Study routine for an exam:

1. Establish a revision schedule based on the topics to be covered and the date of the exam

2. Review regularly each day to avoid being overwhelmed at the last minute

3. Avoid distractions like social media or television during review periods

4. Use memory techniques like mind maps or summaries to retain important information

5. Do practical exercises to familiarize yourself with the type of questions that will be asked on the exam

6. Take regular breaks to avoid mental and physical fatigue

7. Focus on the most difficult or least mastered subjects to ensure that you understand them well.

[shxrjo]

🖇️ ACUBI FASHION | CHAERYEONG MOODBOARD!

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Acubi Style

the acubi style is characterized by using a color palette mainly black, gray, dark green, brown, white and cream, thus making their garments minimalist

here examples of this style of clothing:

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Importance of Public Notary in Covid-19

The COVID-19 pandemic has brought about many changes and challenges to the world. One of the challenges faced is in the legal sector, specifically, the role of the public notary. In this essay, we will highlight the importance of the public notary in the COVID-19 pandemic. 

An official designated by the government to witness and certify the execution of legal documents is known as a public notary. Verifying the signatories' identities and that they are doing it voluntarily and voluntarily are responsibilities of public notaries. Additionally, public notaries guarantee that the agreement is valid and that the signatories are of legal age. 

With the COVID-19 pandemic, remote work and virtual meetings have become more popular. This has altered the process of witnessing and signing legal documents. The importance of public notaries in assuring the legality and enforceability of papers has increased. 

In response to the pandemic, public notaries now offer remote notarization services. This entails that people can notarize their signatures on legal papers while remaining at home. Through reducing physical contact, this has assisted in limiting the spread of COVID-19. 

The COVID-19 pandemic has accelerated the adoption of technology in the legal sector. Remote notarization services are here to stay even beyond the pandemic. Public notaries must adapt to this new way of working to remain relevant. 

In summary, the public notary's function is essential to assuring the reliability and enforceability of legal documents. The significance of public notaries in the legal community has been brought to light by the COVID-19 outbreak. Public notaries have been able to adjust to the changes brought on by the pandemic thanks to the advent of remote notarization services. Beyond the pandemic, the public notary will have a big impact on the legal industry. 

reference :Online Notary Services - Notarize a Document Online (publicnotary.services)

[shxrjo]

How to get your life together : a guide

1) Make a list of goals you want to achieve, if you don’t you’re going to forget about them. It could be yearly goals, it could be monthly goals or both (even better). Just write them down and put them somewhere you can see them every day. Also don’t forget about the smart rule :

Specific (simple, sensible, significant).

Measurable (meaningful, motivating).

Achievable (agreed, attainable).

Relevant (reasonable, realistic and resourced, results-based).

Time bound (time-based, time limited, time/cost limited, timely, time-sensitive).

2) Choose habits which will lead your towards your goals. You want to be a the top of your class ? Start by actually completing your homework, assignments and by paying attention in class. You want strong and healthy hair ? Stop using heat every day and start a hair care routine. Yes, it is that simple trust me.

3) Starts adding those habits to your daily life and be realistic. For exemple, if you want to achieve your dream body starts exercising and eat healthy. You want to keep those achievable and enjoyable : if you used to never step away from your couch for too long, you are not going to exercise 5 times a week right away. Start small, start with maybe twice a week and then add more when you feel ready.

4) Stop making excuses. You cannot reach your goals if you find excuses to stay home and do nothing such as « I will start on Monday » or « I am a bit tired today so I’ll just rest ». Don’t, if you really are motivated you will start right now and won’t skip your workout. The less you do, the less you wanna do.

5) Remind yourself why you wanna reach those goals and motivate yourself. You cannot solely rely on motivation, you have to create it yourself. Make vision boards of you dream life and ask yourself why you want to get out of your actual situation. If you already feel miserable and lazy in your every day life it won’t hurt to at least try, right ?

6) Enjoy the steps. That one is the most important. If you feel like completing a workout is torture, you will last a week or two tops. If doing your skin care or a daily walk feels boring, you will stop doing it. Try making those interesting by watching a movie or listening a podcast at the same time, find a workout you’re actually able to enjoy.

7) Finally : enjoy your results. If you’ve kept up the work for months, even weeks you will see them. People will start praising you about your hair, your skin… You will be able to see those changes yourself when you look at your body or at your grades. You will also be more confident because when you decide to put in the work and get results, you will be so proud of yourself I can assure you that.

[shxrjo]

Reset Sunday guide :

disconnect : Starting by turning off your notifications, this is YOUR time you need to focus on you and only you. You could also delete social media at least for the day, works even better. Don’t answer any message unless it is something urgent, people need to respect your time.

Set the mood : Get comfortable and set a calm and relaxing mood by lighting some candles, putting on a comfortable outfit which makes you feel pretty, turning on some music, anything that puts you in the right mood for taking care of yourself.

Self care: Now you can start taking care of yourself. Start the longest skin care ever (don’t forget the neck), hydrate your whole body (damage from winter cold is no joke), take vitamins, put on a hair mask, paint your nails, massage your face while the mask is on, don’t forget to drink a lot of water.

Clean your space : While your masks and creams are on, you can start tidying up your place. Your mind is clearer when your working space is clean. Don’t forget to spray some perfume in your room for the final touch.

Prepare things for tomorrow : if you have work or classes tomorrow you can pick out your clothes the night before and organize your bag, that way you won’t be in a rush when you’re leaving the next day.

Relax : Now that everything is settled it is time to relax. Go watch Netflix under a warm blanket while drinking hot chocolate, listen to a podcast while doing yoga, go for a walk… Find something that makes you feel calm and relaxed and enjoy that moment !

[shxrjo]

Happy new semester 🎊🤍 ×

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[shxrjo]

— franz kafka, letters to felice‎

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