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HMT 010 coverart

HMT 010: The Gratitude Practice Guide: Creative Ways to Enjoy Grateful Emotions

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July 14, 2017 by Pauline

Our Topic Today: Practicing Gratitude with Simple Tools

  • Learn some practical ways to start living a grateful life
  • How to visualize gratitude in your daily surroundings

A Story of Time and Gratitude\"\"

Gratitude Relationship Practice

  1. Think of 10 life roles you are playing now
  2. Cross out two life roles to be abandoned. And right next to the deleted roles, write the deleting order
  3. Cross out 4 more and write the deleting order
  4. Cross out 2 more…

Ask yourself these questions.

  • What are the 2 remaining roles that you didn’t cross out?
  • Who are those people? How do you feel now?
  • Why are they so special that you don’t want to delete in your life?

Reflect on the first 4 life roles one by one. There are several questions to think upon now.

  1. What have s/he done for you for your benefit?
  2. Have you taken for granted your relationship with that person/community?
  3. Has that person sacrificed something for your sake?
  4. How do you feel about your relationship with that person?
  5. What do you most appreciate about that person and why are you grateful to that person?

Download the Gratitude Relationship Practice Worksheet here!

3 Creative Gratitude Practices

  • Why I’m Grateful?
  • Gratitude Walk
  • Gratitude Collage

Why I’m Grateful?

  • Be specific
  • Include the details
    • “I am grateful for my family because…”
    • “Something good happened this week…”
    • “I am grateful for my friendship with… because…”
    • “I am grateful for who I am because…”
    • “Something silly that I am grateful for…”
    • “Something else I am grateful for…”

>> Click here to download the Worksheet

Gratitude Walk\"\"

  • Use the five senses and be in the present moment
  • Instill a sense of gratitude into the walk
  • Attend to the beautiful things around you
  1. Walk alone if possible (you can’t think if you’re chatting to a friend).
  2. Find a peaceful location to walk in with minimal distractions or people around. The more literal space you have, the more breathing space you’ll have and the more freeing the walk will be.
  3. Take a notepad and pen so you can jot down a list of 10 things you are completely grateful for. Feel that gratitude then walk on. Also jot down any ideas about projects to pursue or actions to take.
  4. Take a deep breath in for five and out for five and notice your surroundings. Keep your head up as you walk. Look around you, breathe it all in, then let those creative thoughts flow.
  5. Create the time to walk regularly. Just 15 minutes per day or even every other day will have a positive impact on your life

To learn more, click here.

Gratitude Collage\"\"

  • keep track of things you are grateful for in pictures and drawings
  • Open an Instagram account exclusively for your gratitude moments
  1. Try taking a picture of one thing you are grateful for every day for a week.
  2. Notice how you feel.
  3. Take a look back at the pictures every week.
  • Put all your pictures together in a collage and simply be grateful for all that you have

\"\"

Words of Wisdom by Robert Holden

The real gift of gratitude is that the more grateful you are, the more present you become.

 Take-away messages

  • Appreciating people around you is the first step to gratitude
  • The small practices could help you build the momentum!
  • Collect precious moments to be grateful for
  • The PECFECT timing to live gratefully is NOW!!

Resources Mentioned

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Do you have a gratitude practice you do regularly? Share it with me in the comments below! I would love hearing from you!

 

Thanks for listening to Happy Mind Travel!

Leave me an iTunes review to show us some LOVE for this show!

I read every comment. Your feedback will help me improve this podcast and create more content on mental health training for you! Share this show with your friends & family so that many more incredible souls like you could find Happy Mind Travel to go on their happiness journey! I appreciate your contribution to this mission in advance!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

 
Subscribe to Happy Mind Travel!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

Connect with me on

Facebook |   Instagram |   Twitter |   Clammr

 

Enjoy to be happy!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

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July 14, 2017 by Pauline

Our Topic Today: Practicing Gratitude with Simple Tools

  • Learn some practical ways to start living a grateful life
  • How to visualize gratitude in your daily surroundings

A Story of Time and Gratitude\"\"

Gratitude Relationship Practice

  1. Think of 10 life roles you are playing now
  2. Cross out two life roles to be abandoned. And right next to the deleted roles, write the deleting order
  3. Cross out 4 more and write the deleting order
  4. Cross out 2 more…

Ask yourself these questions.

  • What are the 2 remaining roles that you didn’t cross out?
  • Who are those people? How do you feel now?
  • Why are they so special that you don’t want to delete in your life?

Reflect on the first 4 life roles one by one. There are several questions to think upon now.

  1. What have s/he done for you for your benefit?
  2. Have you taken for granted your relationship with that person/community?
  3. Has that person sacrificed something for your sake?
  4. How do you feel about your relationship with that person?
  5. What do you most appreciate about that person and why are you grateful to that person?

Download the Gratitude Relationship Practice Worksheet here!

3 Creative Gratitude Practices

  • Why I’m Grateful?
  • Gratitude Walk
  • Gratitude Collage

Why I’m Grateful?

  • Be specific
  • Include the details
    • “I am grateful for my family because…”
    • “Something good happened this week…”
    • “I am grateful for my friendship with… because…”
    • “I am grateful for who I am because…”
    • “Something silly that I am grateful for…”
    • “Something else I am grateful for…”

>> Click here to download the Worksheet

Gratitude Walk\"\"

  • Use the five senses and be in the present moment
  • Instill a sense of gratitude into the walk
  • Attend to the beautiful things around you
  1. Walk alone if possible (you can’t think if you’re chatting to a friend).
  2. Find a peaceful location to walk in with minimal distractions or people around. The more literal space you have, the more breathing space you’ll have and the more freeing the walk will be.
  3. Take a notepad and pen so you can jot down a list of 10 things you are completely grateful for. Feel that gratitude then walk on. Also jot down any ideas about projects to pursue or actions to take.
  4. Take a deep breath in for five and out for five and notice your surroundings. Keep your head up as you walk. Look around you, breathe it all in, then let those creative thoughts flow.
  5. Create the time to walk regularly. Just 15 minutes per day or even every other day will have a positive impact on your life

To learn more, click here.

Gratitude Collage\"\"

  • keep track of things you are grateful for in pictures and drawings
  • Open an Instagram account exclusively for your gratitude moments
  1. Try taking a picture of one thing you are grateful for every day for a week.
  2. Notice how you feel.
  3. Take a look back at the pictures every week.
  • Put all your pictures together in a collage and simply be grateful for all that you have

\"\"

Words of Wisdom by Robert Holden

The real gift of gratitude is that the more grateful you are, the more present you become.

 Take-away messages

  • Appreciating people around you is the first step to gratitude
  • The small practices could help you build the momentum!
  • Collect precious moments to be grateful for
  • The PECFECT timing to live gratefully is NOW!!

Resources Mentioned

 

Do you have a gratitude practice you do regularly? Share it with me in the comments below! I would love hearing from you!

 

Thanks for listening to Happy Mind Travel!

Leave me an iTunes review to show us some LOVE for this show!

I read every comment. Your feedback will help me improve this podcast and create more content on mental health training for you! Share this show with your friends & family so that many more incredible souls like you could find Happy Mind Travel to go on their happiness journey! I appreciate your contribution to this mission in advance!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

 
Subscribe to Happy Mind Travel!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

Connect with me on

Facebook |   Instagram |   Twitter |   Clammr

Enjoy to be happy!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

\"\"

HMT 009 coverart

HMT 009: Feeling the Law of Attraction’s Energy with Positive Psychology

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July 7, 2017 by Pauline

Our Topic Today: The Law of Attraction and Positive Psychology

  • The connection of positive emotions

  • Using the concepts and techniques of positive psychology to maximize the Law of Attraction

The Law of Attraction

  • the ONE and ONLY Secret on Earth (really?!)
  • helps you attract the things/people/situations you wish for
  • The Secret from Rhonda Byrne\"\"
    • Like Attracts Like
    • what you think about the most will manifest in your life!
    • you will know if you are having positive thoughts through your feelings

The 3-step Creative Process of your Desired Life

1. Ask

2. Believe

3. Receive!

  • Ask ONCE for things that you wish for
  • Believe that it will come your way at a perfect time
  • Feel that you have received those presents you wished for

One Important Note about the Law of Attraction

Don’t treat the Law of Attraction as a one-time event.

The Law of Attraction is a life attitude to practice.

A Shift of Perspective

Do you want to nag about everything that doesn’t go your way or Do you want to work that out to success and make it happen?”

If you want to go on, then you have to find your own ways!

The Law of Attraction & Positive Psychology

  • LOA Concepts:
    • Gratitude >> to feel the gratitude in receiving your gift
    • Visualization
    • The abundance mindset
  • Positive Psychology Concepts:\"\"
    • Hope
    • Savoring
    • Gratitude
    • Goal-setting
    • Forgiveness
    • Strengths
    • Mindfulness

What is Gratitude and how to practice

  • the recognition or appreciation of an altruistic gift
  • the gift is from others
  • psychologically it amplifies the good in one’s life

The Recognitions of Gifts [the Gratitude Process]

  • proposed by leading gratitude psychologist Philip C. Watkins
  • Recognition — rethink the situations where you receive benefits from others
    • Recognizing the Gift
    • Recognizing the Goodness of Gift
    • Recognizing the Goodness of the Giver
    • Recognizing the Gratuitousness of the Gift

Recognizing the Gift\"\"

  • recognize that a benefit has occurred
  • recognize that it has been given from an outside source
  • often times we forgot our benefits received because the benefits are always there for us and are given to us consistently

Recognizing the Goodness of Gift\"\"

  • the more people value a benefit the more gratitude is experienced
  • the psychological value that one attributes to the event that is most crucial
  • think about the value it has for you and how much value have the other person put in the gift for you
    • what would happen/what could have happened if that person hasn’t given you the benefits
    • What convenience or pleasure has the gift brought to you in your life?
    • How the person has prepared you the presents or what does it take for them to give you the presents and provide you the benefits

Recognizing the Goodness of the Giver\"\"

  • focus on a good giver – the intention of the giver
  • Gratitude appears to be experienced only when the beneficiary perceives that the gift was given for their benefit
  • Reflect on a good giver (someone who helped you or supported you out of good and authentic intentions, because they truly want to help you, not because they want your benefits in return.) 

Recognizing the Gratuitousness of the Gift

  • When the benefits go beyond one’s social expectations of others are more likely to result in gratitude
  • when a benefit surprises you, you will more likely experience gratitude
  • Be aware of whether you expected certain outcomes or favors by others, if you are, then lower your social expectations
  • If you take someone/something for granted, then it’s a sign that you have high expectations for that
  • Rethink the situation
    • Is the giver meant to benefit you?
    • Is the gift meant to be presented to you?

Gratitude Challenge — Be Grateful or Ungrateful in a Movie\"\"

  • imagine that you are the main character
  • in the first half of the movie, be ungrateful
    • Remember these emotions, write them down, and describe how you feel at that point
  • the latter part of the movie, be a grateful person
    • Remember these emotions, write them down, and describe how you feel at that point
  • Compare those feelings and thoughts you have when you are grateful versus when you are ungrateful throughout the movie

Words of Wisdom by Jack Canfield

It\’s the feeling that really creates the attraction, not just the picture or the thought.

 Take-away messages

  • If you could feel it, you could have it!
  • rethinking the gifts we have received will bring us a grateful mindset, grateful emotions and experiences
  • If you want to practice the Law of Attraction well, you need to practice the secrets and techniques within, like faith, gratitude, positive emotions, visualization, mindfulness, and imagination
  • Capture the feelings yourself, not just reading out loud the affirmations

Resources Mentioned

 

Do you have a gratitude practice you do regularly? Share it with me in the comments below! I would love hearing from you!

 

Thanks for listening to Happy Mind Travel!

Leave me an iTunes review to show us some LOVE for this show!

I read every comment. Your feedback will help me improve this podcast and create more content on mental health training for you! Share this show with your friends & family so that many more incredible souls like you could find Happy Mind Travel to go on their happiness journey! I appreciate your contribution to this mission in advance!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

 
Subscribe to Happy Mind Travel!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

Connect with me on

Facebook |   Instagram |   Twitter |   Clammr

 

Enjoy to be happy!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

\"\"

\"\"

July 7, 2017 by Pauline

Our Topic Today: The Law of Attraction and Positive Psychology

  • The connection of positive emotions

  • Using the concepts and techniques of positive psychology to maximize the Law of Attraction

The Law of Attraction

  • the ONE and ONLY Secret on Earth (really?!)
  • helps you attract the things/people/situations you wish for
  • The Secret from Rhonda Byrne\"\"
    • Like Attracts Like
    • what you think about the most will manifest in your life!
    • you will know if you are having positive thoughts through your feelings

The 3-step Creative Process of your Desired Life

1. Ask

2. Believe

3. Receive!

  • Ask ONCE for things that you wish for
  • Believe that it will come your way at a perfect time
  • Feel that you have received those presents you wished for

One Important Note about the Law of Attraction

Don’t treat the Law of Attraction as a one-time event.

The Law of Attraction is a life attitude to practice.

A Shift of Perspective

Do you want to nag about everything that doesn’t go your way or Do you want to work that out to success and make it happen?”

If you want to go on, then you have to find your own ways!

The Law of Attraction & Positive Psychology

  • LOA Concepts:
    • Gratitude >> to feel the gratitude in receiving your gift
    • Visualization
    • The abundance mindset
  • Positive Psychology Concepts:\"\"
    • Hope
    • Savoring
    • Gratitude
    • Goal-setting
    • Forgiveness
    • Strengths
    • Mindfulness

What is Gratitude and how to practice

  • the recognition or appreciation of an altruistic gift
  • the gift is from others
  • psychologically it amplifies the good in one’s life

The Recognitions of Gifts [the Gratitude Process]

  • proposed by leading gratitude psychologist Philip C. Watkins
  • Recognition — rethink the situations where you receive benefits from others
    • Recognizing the Gift
    • Recognizing the Goodness of Gift
    • Recognizing the Goodness of the Giver
    • Recognizing the Gratuitousness of the Gift

Recognizing the Gift\"\"

  • recognize that a benefit has occurred
  • recognize that it has been given from an outside source
  • often times we forgot our benefits received because the benefits are always there for us and are given to us consistently

Recognizing the Goodness of Gift\"\"

  • the more people value a benefit the more gratitude is experienced
  • the psychological value that one attributes to the event that is most crucial
  • think about the value it has for you and how much value have the other person put in the gift for you
    • what would happen/what could have happened if that person hasn’t given you the benefits
    • What convenience or pleasure has the gift brought to you in your life?
    • How the person has prepared you the presents or what does it take for them to give you the presents and provide you the benefits

Recognizing the Goodness of the Giver\"\"

  • focus on a good giver – the intention of the giver
  • Gratitude appears to be experienced only when the beneficiary perceives that the gift was given for their benefit
  • Reflect on a good giver (someone who helped you or supported you out of good and authentic intentions, because they truly want to help you, not because they want your benefits in return.) 

Recognizing the Gratuitousness of the Gift

  • When the benefits go beyond one’s social expectations of others are more likely to result in gratitude
  • when a benefit surprises you, you will more likely experience gratitude
  • Be aware of whether you expected certain outcomes or favors by others, if you are, then lower your social expectations
  • If you take someone/something for granted, then it’s a sign that you have high expectations for that
  • Rethink the situation
    • Is the giver meant to benefit you?
    • Is the gift meant to be presented to you?

Gratitude Challenge — Be Grateful or Ungrateful in a Movie\"\"

  • imagine that you are the main character
  • in the first half of the movie, be ungrateful
    • Remember these emotions, write them down, and describe how you feel at that point
  • the latter part of the movie, be a grateful person
    • Remember these emotions, write them down, and describe how you feel at that point
  • Compare those feelings and thoughts you have when you are grateful versus when you are ungrateful throughout the movie

Words of Wisdom by Jack Canfield

It\’s the feeling that really creates the attraction, not just the picture or the thought.

 Take-away messages

  • If you could feel it, you could have it!
  • rethinking the gifts we have received will bring us a grateful mindset, grateful emotions and experiences
  • If you want to practice the Law of Attraction well, you need to practice the secrets and techniques within, like faith, gratitude, positive emotions, visualization, mindfulness, and imagination
  • Capture the feelings yourself, not just reading out loud the affirmations

Resources Mentioned

 

Do you have a gratitude practice you do regularly? Share it with me in the comments below! I would love hearing from you!

 

Thanks for listening to Happy Mind Travel!

Leave me an iTunes review to show us some LOVE for this show!

I read every comment. Your feedback will help me improve this podcast and create more content on mental health training for you! Share this show with your friends & family so that many more incredible souls like you could find Happy Mind Travel to go on their happiness journey! I appreciate your contribution to this mission in advance!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

Subscribe to Happy Mind Travel!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

Connect with me on

Facebook |   Instagram |   Twitter |   Clammr

Enjoy to be happy!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

\"\"

HMT 008 coverart3

HMT 008: We Are One – In the PRIDE Way with Melissa DaSilva

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\"\"

June 27, 2017 by Pauline

Our Topic Today: The LGBTQ Community and Mental Wellness

Our Guest Today: Melissa DaSilva

\"\"

Melissa is the creator and host of “Pride Connections” podcast, a weekly LGBTQI show that inspires others to do great things in our world and to connect inspiring LGBTQ community members to each other.

After graduated from Rhode Island College with a focus on School Social work, she has worked for many years in schools creating programs and teaching health. It was at this time she became aware of the needs of LGBTQ students and the staff working with them.  

Wanting to take a step further and create more change in the world, Melissa opened her first business, “East Coast Mental Wellness”, a mental health agency in which she specialized in working with LGBTQ individuals and couples. She uses a holistic approach to therapy, by helping clients to achieve balance and harmony in body-mind-spirit. Some tools include talk therapy, meditation, yoga, pet therapy and art.

She continues to enlighten the lives of many people by offering trainings and workshops to schools and businesses facilitating interaction with LGBTQ individuals.

\"\"

 

>> Pride Connections – Melissa’s Show

>> East Coast Wellness Centre – Melissa’s Therapy Website

 

You’ll learn:

  • The story behind Pride Month and what LGBTQ stands for
  • What transgender really means
  • Why Melissa has chosen to specialize in the LGBTQ area
  • Whether people under the category of LGBTQ are treated equally
  • The biggest struggle the LGBTQ group are facing andhow that influence their emotions and mental health
  • What could be done to protect oneself from emotional problems/suicide issues if s/he is identified as LGBTQ
  • How to cope with stressful situations related to our identities in society
  • How family and friends can support them
  • How Melissa handles LGBTQ cases when they approach her
  • The pivotal things that could help the LGBTQ group lead a happy life
  • What the public can do to show their support and love to the LGBTQ community

Words of Wisdom by Melissa DaSilva

It’s not our job to label somebody else. You just identify them as they identify themselves.

Just be you. You don’t have to conform to what people think that you need to do. Just be okay with you if that’s how you’re okay.

Valuable Tips

  • Use appropriate pronouns “they, them, their” until proven differently
  • Use neutral language
  • Micro-aggression is discrimination and eats up people, so be aware of that!
  • Not assume who somebody is and how they identify
  • Find the support network because that will help you get through the difficult times

As a parent, you can…

    • Start when kids are young to talk about same-gendered couples as if they are couples with different gender
    • Don’t make LGBTQ a topic that is different or to be whispered about
    • Allow kids to express themselves
    • Listen, not judge
    • Keep the conversation open and be supportive

Take-away messages

  • We are all in ONE BIG FAMILY, so respect one other and appreciate our unique differences.
  • Take pride in yourself, in who you truly are!

Resources Mentioned

  • Boys Don’t Cry – a film about the real-life story of Brandon Teena, an American Female-born trans man, who adopts a male identity and attempts to find himself and love in Nebraska but falls victim to a brutal crime perpetrated by two male acquaintances.

 

When We Rise – an American docudrama miniseries about the LGBT Rights movement in the United States, beginning with the Stonewall riots in 1969.

 

The Genderbread Person – an infographic that helps you visualize and distinguish the differences among gender identity, gender expression, biological sex, and sexual orientation

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

We’re One lyrics from The Lion King II movie: Simba’s Pride

Tears of pain, tears of joy

One thing nothing can destroy

Is our pride, deep inside

We are one

We are one, you and I

We are like the earth and sky

One family under the sun

 

Share your thoughts with me in the comments below! I would love hearing from you!

 

Thanks for listening to Happy Mind Travel!

Leave me an iTunes review to show us some LOVE for this show!

I read every comment. Your feedback will help me improve this podcast and create more content on mental health training for you! Share this show with your friends & family so that many more incredible souls like you could find Happy Mind Travel to go on their happiness journey! I appreciate your contribution to this mission in advance!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

 
Subscribe to Happy Mind Travel!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

Connect with me on

Facebook |   Instagram |   Twitter |   Clammr

 

Enjoy to be happy!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

\"\"

\"\"

June 27, 2017 by Pauline

Our Topic Today: The LGBTQ Community and Mental Wellness

Our Guest Today: Melissa DaSilva

\"\"

Melissa is the creator and host of “Pride Connections” podcast, a weekly LGBTQI show that inspires others to do great things in our world and to connect inspiring LGBTQ community members to each other.

After graduated from Rhode Island College with a focus on School Social work, she has worked for many years in schools creating programs and teaching health. It was at this time she became aware of the needs of LGBTQ students and the staff working with them.  

Wanting to take a step further and create more change in the world, Melissa opened her first business, “East Coast Mental Wellness”, a mental health agency in which she specialized in working with LGBTQ individuals and couples. She uses a holistic approach to therapy, by helping clients to achieve balance and harmony in body-mind-spirit. Some tools include talk therapy, meditation, yoga, pet therapy and art.

She continues to enlighten the lives of many people by offering trainings and workshops to schools and businesses facilitating interaction with LGBTQ individuals.

\"\"

>> Pride Connections – Melissa’s Show

>> East Coast Wellness Centre – Melissa’s Therapy Website

You’ll learn:

  • The story behind Pride Month and what LGBTQ stands for
  • What transgender really means
  • Why Melissa has chosen to specialize in the LGBTQ area
  • Whether people under the category of LGBTQ are treated equally
  • The biggest struggle the LGBTQ group are facing andhow that influence their emotions and mental health
  • What could be done to protect oneself from emotional problems/suicide issues if s/he is identified as LGBTQ
  • How to cope with stressful situations related to our identities in society
  • How family and friends can support them
  • How Melissa handles LGBTQ cases when they approach her
  • The pivotal things that could help the LGBTQ group lead a happy life
  • What the public can do to show their support and love to the LGBTQ community

Words of Wisdom by Melissa DaSilva

It’s not our job to label somebody else. You just identify them as they identify themselves.

Just be you. You don’t have to conform to what people think that you need to do. Just be okay with you if that’s how you’re okay.

Valuable Tips

  • Use appropriate pronouns “they, them, their” until proven differently
  • Use neutral language
  • Micro-aggression is discrimination and eats up people, so be aware of that!
  • Not assume who somebody is and how they identify
  • Find the support network because that will help you get through the difficult times

As a parent, you can…

    • Start when kids are young to talk about same-gendered couples as if they are couples with different gender
    • Don’t make LGBTQ a topic that is different or to be whispered about
    • Allow kids to express themselves
    • Listen, not judge
    • Keep the conversation open and be supportive

Take-away messages

  • We are all in ONE BIG FAMILY, so respect one other and appreciate our unique differences.
  • Take pride in yourself, in who you truly are!

Resources Mentioned

  • Boys Don’t Cry – a film about the real-life story of Brandon Teena, an American Female-born trans man, who adopts a male identity and attempts to find himself and love in Nebraska but falls victim to a brutal crime perpetrated by two male acquaintances.

 

When We Rise – an American docudrama miniseries about the LGBT Rights movement in the United States, beginning with the Stonewall riots in 1969.

The Genderbread Person – an infographic that helps you visualize and distinguish the differences among gender identity, gender expression, biological sex, and sexual orientation

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

We’re One lyrics from The Lion King II movie: Simba’s Pride

Tears of pain, tears of joy

One thing nothing can destroy

Is our pride, deep inside

We are one

We are one, you and I

We are like the earth and sky

One family under the sun

 

Share your thoughts with me in the comments below! I would love hearing from you!

 

Thanks for listening to Happy Mind Travel!

Leave me an iTunes review to show us some LOVE for this show!

I read every comment. Your feedback will help me improve this podcast and create more content on mental health training for you! Share this show with your friends & family so that many more incredible souls like you could find Happy Mind Travel to go on their happiness journey! I appreciate your contribution to this mission in advance!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

Subscribe to Happy Mind Travel!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

Connect with me on

Facebook |   Instagram |   Twitter |   Clammr

Enjoy to be happy!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

\"\"

ep7 coverart

HMT 007: My H.O.P.E. Story – Hold On, Possibilities Emerge

, , ,

\"\"

June 23, 2017 by Pauline

Our Topic Today: Truly Story of Hope

  • Why hope is an integral part of our lives
  • What to do when you feel hopeless and helpless
  • What does hope stem from
  • The H.O.P.E. process

Pandora’s Box:

\"\"

  • Why ancient civilization had to write this story or myth of hope?
  • Why hope was in the jar with all the evils and sorrows of this world?
  • Why is hope the only positive emotion put into the jar?
  • Is hope the source of all positive experiences and the fuel of our lives?
  • Is hope the best antidote for all the miseries in life?

Words of Wisdom by Oprah Winfrey

HMT 007: My H.O.P.E. Story – Hold On, Possibilities Emerge Click To Tweet

A mentor is someone who allows you to see the hope inside yourself. A mentor is someone who allows you to know that no matter how dark the night, in the morning joy will come. A mentor is someone who allows you to see the higher part of yourself when sometimes it becomes hidden to your own view.

The H.O.P.E. Process

  • Hold On, Possibilities Emerge
  • How can you nurture hope?
    • Fight till the end
    • Have faith in yourself
    • Be thankful and aware of the goodness around you
    • Believe that there’s a way out, it just needs time and patience

Take-away messages

  • If something doesn’t go your way now, either you’re not ready for it or there’s a better way for you!
  • if something’s right, it will forever be right no matter how hard that could be or what others have to say.
  • Once you choose hope, anything is possible

Resources Mentioned

 

Share your story of hope with us in the comment section! Your story will inspire many others!

 

Thanks for listening to Happy Mind Travel!

Leave me an iTunes review to show us some LOVE for this show!

I read every comment. Your feedback will help me improve this podcast and create more content on mental health training for you! Share this show with your friends & family so that many more incredible souls like you could find Happy Mind Travel to go on their happiness journey! I appreciate your contribution to this mission in advance!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

 
Subscribe to Happy Mind Travel!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

Connect with me on

Facebook |   Instagram |   Twitter |   Clammr

 

Enjoy to be happy!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

\"\"

\"\"

June 23, 2017 by Pauline

Our Topic Today: Truly Story of Hope

  • Why hope is an integral part of our lives
  • What to do when you feel hopeless and helpless
  • What does hope stem from
  • The H.O.P.E. process

Pandora’s Box:

\"\"

  • Why ancient civilization had to write this story or myth of hope?
  • Why hope was in the jar with all the evils and sorrows of this world?
  • Why is hope the only positive emotion put into the jar?
  • Is hope the source of all positive experiences and the fuel of our lives?
  • Is hope the best antidote for all the miseries in life?

Words of Wisdom by Oprah Winfrey

HMT 007: My H.O.P.E. Story – Hold On, Possibilities Emerge Click To Tweet

A mentor is someone who allows you to see the hope inside yourself. A mentor is someone who allows you to know that no matter how dark the night, in the morning joy will come. A mentor is someone who allows you to see the higher part of yourself when sometimes it becomes hidden to your own view.

The H.O.P.E. Process

  • Hold On, Possibilities Emerge
  • How can you nurture hope?
    • Fight till the end
    • Have faith in yourself
    • Be thankful and aware of the goodness around you
    • Believe that there’s a way out, it just needs time and patience

Take-away messages

  • If something doesn’t go your way now, either you’re not ready for it or there’s a better way for you!
  • if something’s right, it will forever be right no matter how hard that could be or what others have to say.
  • Once you choose hope, anything is possible

Resources Mentioned

 

Share your story of hope with us in the comment section! Your story will inspire many others!

 

Thanks for listening to Happy Mind Travel!

Leave me an iTunes review to show us some LOVE for this show!

I read every comment. Your feedback will help me improve this podcast and create more content on mental health training for you! Share this show with your friends & family so that many more incredible souls like you could find Happy Mind Travel to go on their happiness journey! I appreciate your contribution to this mission in advance!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

Subscribe to Happy Mind Travel!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

Connect with me on

Facebook |   Instagram |   Twitter |   Clammr

 

Enjoy to be happy!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

\"\"

ep5 coverart

HMT 005: I Chose to Believe – The Healing Force of Hope

, ,

\"\"

June 9, 2017 by Pauline

Our Topic Today: The Psychology of Hope

  • the spark of our life
  • stays within us for us to discover and experience

From the great German philosopher Friedrich Nietzsche from his work The Joy Science :

these are hopes; but what will you see and hear of them when you have not experienced splendor, ardor, and rosy dawn in your own souls?

Feeling Hope:

  • Reliving an experience could bring back the emotion you have experienced before
  • if you want to feel hope, you can think about situation that makes you feel hope in your life

Happy Mind Travel Psychological Experiment

  • Listen to the inspirational speech by Martin Luther King

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

  • Click the button below to experience the psychological experiment examining your hope energy!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

Professor C.R. Snyder’s Hope Model\"\"

  1. having goals in mind
  2. the plan (pathways thinking)
  3. the desire or motivation to finish your goals (agency thinking)

High-hope individuals

  • setting goals of moderate certainty
  • creating a detailed, well-articulated primary route to attain their goals
  • produce alternative routes to goals
  • talk to themselves positively
  • See how high-hope people encourage and motivate themselves every day below!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

Hope therapy

  • appropriate goal setting
  • problem-solving techniques
  • positive self-talk

10 ways to instill hope in YOU

(Dr. Jennifer Cheavens, Dr. C.R. Snyder and colleagues)

#1   Set More Goals

#2   Think of more ways to accomplish a goal

#3   Have a Generalized Expectancy for Success

#4   Focus on Past Success

#5   Set Growth seeking Goals

#6   Set Concrete Manageable Goals

#7   Set Approach Goals

#8   Set Intrinsic Goals

#9   Exercise

#10 Cognitive Pep Talks

Words of Wisdom by Artiste Leila Kong

Many people have this idea that life is a competition as there’s a saying that goes Life is like a competition and you have to win at the starting line. Life is just like and resembles a competition, but it’s NOT a competition. And life resembles a competition because we learn a great deal from it, just like we learn from a competition. And we know a lot of things through competition. We understand that there are wins and losses in life. When we win, we feel very happy and we learn that through hard work we will be recognized and we will achieve our goal. But what about losses? Even though we fail sometimes, what’s the reason behind? Is it because we didn’t work/try hard enough/give our best effort? When we lose, have we learnt how to stand up again? And that’s what we have to learn from life and our experience!

Take-away messages

  • hope is inside all of us
  • we could learn how to express and enhance it
  • Hearing people’s cause and feeling the passion they have for their dreams do instill hope in us

 

Resources Mentioned

  • The Adult State Hope Scale
  • The Adult Trait Hope Scale
  • Positive Self-talk Statements – Want to become a high-hope person with great future and success? And a home decor refresh? Print this compilation of positive self-talk statements and remind yourself of your strengths and gifts every day!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

Reference

Snyder, C. R., Harris, C., Anderson, J. R., Holleran, S. A., Irving, L. M., Sigmon, S. T., et al.(1991). The will and the ways: Development and validation of an individual-differences measure of hope. Journal of Personality and Social Psychology, 60, 570-585.

Book Recommendation

Psychology of Hope: You Can Get There from Here by Dr. C.R. Snyder
\"\"

  • applies hope therapies to help people in the midst of hopelessness, those with depression, cancer and traumatic experiences
  • research on increasing hope in students and the general public
  • how to build on existing strengths
  • practical ways to become a hopeful person in different facets of life
  •  

Share your story of hope with us in the comments below! Your story will inspire many others!

 

Thanks for listening to Happy Mind Travel!

Leave me an iTunes review to show us some LOVE for this show!

I read every comment. Your feedback will help me improve this podcast and create more content on mental health training for you! Share this show with your friends & family so that many more incredible souls like you could find Happy Mind Travel to go on their happiness journey! I appreciate your contribution to this mission in advance!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

Subscribe to Happy Mind Travel!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

Connect with me on

Facebook |   Instagram |   Twitter |   Clammr

 

Enjoy to be happy!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

\"\"

\"\"

June 9, 2017 by Pauline

Our Topic Today: The Psychology of Hope

  • the spark of our life
  • stays within us for us to discover and experience

From the great German philosopher Friedrich Nietzsche from his work The Joy Science :

these are hopes; but what will you see and hear of them when you have not experienced splendor, ardor, and rosy dawn in your own souls?

Feeling Hope:

  • Reliving an experience could bring back the emotion you have experienced before
  • if you want to feel hope, you can think about situation that makes you feel hope in your life

Happy Mind Travel Psychological Experiment

  • Listen to the inspirational speech by Martin Luther King
Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

  • Click the button below to experience the psychological experiment examining your hope energy!         

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

Professor C.R. Snyder’s Hope Model\"\"

  1. having goals in mind
  2. the plan (pathways thinking)
  3. the desire or motivation to finish your goals (agency thinking)

High-hope individuals

  • setting goals of moderate certainty
  • creating a detailed, well-articulated primary route to attain their goals
  • produce alternative routes to goals
  • talk to themselves positively
  • See how high-hope people encourage and motivate themselves every day below!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

Hope therapy

  • appropriate goal setting
  • problem-solving techniques
  • positive self-talk

10 ways to instill hope in YOU

(Dr. Jennifer Cheavens, Dr. C.R. Snyder and colleagues)

#1   Setting More Goals

#2   Think of more ways to accomplish a goal

#3   Have a Generalized Expectancy for Success

#4   Focus on Past Success

#5   Set Growth seeking Goals

#6   Set Concrete Manageable Goals

#7   Set Approach Goals

#8   Set Intrinsic Goals

#9   Exercise

#10 Cognitive Pep Talks

Words of Wisdom by Artiste Leila Kong

Many people have this idea that life is a competition as there’s a saying that goes Life is like a competition and you have to win at the starting line. Life is just like and resembles a competition, but it’s NOT a competition. And life resembles a competition because we learn a great deal from it, just like we learn from a competition. And we know a lot of things through competition. We understand that there are wins and losses in life. When we win, we feel very happy and we learn that through hard work we will be recognized and we will achieve our goal. But what about losses? Even though we fail sometimes, what’s the reason behind? Is it because we didn’t work/try hard enough/give our best effort? When we lose, have we learnt how to stand up again? And that’s what we have to learn from life and our experience!

Take-away messages

  • hope is inside all of us
  • we could learn how to express and enhance it
  • Hearing people’s cause and feeling the passion they have for their dreams do instill hope in us

 

Resources Mentioned

  • The Adult State Hope Scale
  • The Adult Trait Hope Scale
  • Positive Self-talk Statements – Want to become a high-hope person with great future and success? And a home decor refresh? Print this compilation of positive self-talk statements and remind yourself of your strengths and gifts every day!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

Reference

Snyder, C. R., Harris, C., Anderson, J. R., Holleran, S. A., Irving, L. M., Sigmon, S. T., et al.(1991). The will and the ways: Development and validation of an individual-differences measure of hope. Journal of Personality and Social Psychology, 60, 570-585.

Book Recommendation

Psychology of Hope: You Can Get There from Here by Dr. C.R. Snyder
\"\"

  • applies hope therapies to help people in the midst of hopelessness, those with depression, cancer and traumatic experiences
  • research on increasing hope in students and the general public
  • how to build on existing strengths
  • practical ways to become a hopeful person in different facets of life
  •  

Share your story of hope with us in the comments below! Your story will inspire many others!

 

Thanks for listening to Happy Mind Travel!

Leave me an iTunes review to show us some LOVE for this show!

I read every comment. Your feedback will help me improve this podcast and create more content on mental health training for you! Share this show with your friends & family so that many more incredible souls like you could find Happy Mind Travel to go on their happiness journey! I appreciate your contribution to this mission in advance!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

Subscribe to Happy Mind Travel!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

Connect with me on

Facebook |   Instagram |   Twitter |   Clammr

 

Enjoy to be happy!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

\"\"

ep4 coverart

HMT 004 The Meditative Lifestyle – Open Yourself to Silence & Start Living Today

, ,

\"\"

June 3, 2017 by Pauline

Our Topic Today: Meditation

  • a tool or a technique to remain calm in moments
  • a lifestyle transformation
  • develop a meditative lifestyle and perspective to look at life and yourself

Meditation is a courage to be silent and alone

  • we are afraid to look into ourselves, our inner dialogue, our inner worries, beliefs and values
  • learn to hear your own voice and how you’re connected with the whole world

Zen Buddhist and the underlying idea of Zen

  • Sōkyū Gen\’yū
    • Zen = meditation
    • Zen is a way to alter our awareness so that we can control and monitor our chaotic mind and soul
    • The Yawning method

Words of Wisdom from the Confucian Analects:

I have no course for which I am predetermined, and no course against which I am predetermined.

  • The universe emerged from chaos, so does our mind
  • When you quiet down your mind, you will start to see the Possibility of yourself and your life
  • Don’t belittle yourself or undermine your ability or shake your belief

Resources Mentioned

Atmosphere: Relaxing Sounds – This phone app has a collection of relaxing sounds for meditation divided into different environments, including the beach, forest, city, home, underwater, park, countryside, oriental and instrumental. You can also mix the sounds from different environments and create your very own sound compilation for meditation, yoga or sleeping. You can download this app both on Google Play Store or the Apple App Store!

Google Play: for Android devices\"\"

Apple App Store: for iOS devices

 

Ambiance – This phone app is a mixer of relaxing sounds. You can mix many nature sounds (like rain sounds, ocean sounds, wind sounds) and music (e.g. bells, gong, flute) in order to obtain your ideal relaxed ambience based on your mood. All sounds are high quality! You can use this app for sleeping, meditation, concentration, reading or just relaxing.

\"\"

Google Play: for Android devices

Apple App Store: for iOS devices

Website: for iPad and Desktop (free trial for 2 weeks)

Book recommendation 

\"\"The Miracle of Mindfulness: An Introduction to the Practice of Meditation  – In this beautiful and lucid guide, Zen master Thich Nhat Hanh offers gentle anecdotes and practical exercise as a means of learning the skills of mindfulness–being awake and fully aware. From washing the dishes to answering the phone to peeling an orange, he reminds us that each moment holds within it an opportunity to work toward greater self-understanding and peacefulness.

Take-away messages

  • take the time to stay silent and slow down yourself
  • take the courage to meditate and listen to your body, mind and heart
  • build a meditative lifestyle once you start practicing how to be silent with yourself and maintain this habit
  • You could transform your life when you take actions!

 

How do you feel after this meditation experience? Share with us below in the comments section!

 

Thanks for listening to Happy Mind Travel!

Leave me an iTunes review to show us some LOVE for this show!

I read every comment. Your feedback will help me improve this podcast and create more content on mental health training for you! Share this show with your friends & family so that many more incredible souls like you could find Happy Mind Travel to go on their happiness journey! I appreciate your contribution to this mission in advance!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

Subscribe to Happy Mind Travel!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

Connect with me on

Facebook |   Instagram |   Twitter |   Clammr

 

Enjoy to be happy!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

\"\"

\"\"

June 3, 2017 by Pauline

Our Topic Today: Meditation

  • a tool or a technique to remain calm in moments
  • a lifestyle transformation
  • develop a meditative lifestyle and perspective to look at life and yourself

Meditation is a courage to be silent and alone

  • we are afraid to look into ourselves, our inner dialogue, our inner worries, beliefs and values
  • learn to hear your own voice and how you’re connected with the whole world

Zen Buddhist and the underlying idea of Zen

  • Sōkyū Gen\’yū
    • Zen = meditation
    • Zen is a way to alter our awareness so that we can control and monitor our chaotic mind and soul
    • The Yawning method

Words of Wisdom from the Confucian Analects:

I have no course for which I am predetermined, and no course against which I am predetermined.

  • The universe emerged from chaos, so does our mind
  • When you quiet down your mind, you will start to see the Possibility of yourself and your life
  • Don’t belittle yourself or undermine your ability or shake your belief

Resources Mentioned

Atmosphere: Relaxing Sounds – This phone app has a collection of relaxing sounds for meditation divided into different environments, including the beach, forest, city, home, underwater, park, countryside, oriental and instrumental. You can also mix the sounds from different environments and create your very own sound compilation for meditation, yoga or sleeping. You can download this app both on Google Play Store or the Apple App Store!

\"\"

Google Play: for Android devices

Apple App Store: for iOS devices

 

Ambiance – This phone app is a mixer of relaxing sounds. You can mix many nature sounds (like rain sounds, ocean sounds, wind sounds) and music (e.g. bells, gong, flute) in order to obtain your ideal relaxed ambience based on your mood. All sounds are high quality! You can use this app for sleeping, meditation, concentration, reading or just relaxing.

\"\"

Google Play: for Android devices

Apple App Store: for iOS devices

Website: for iPad and Desktop (free trial for 2 weeks)

Book recommendation 

\"\"The Miracle of Mindfulness: An Introduction to the Practice of Meditation  – In this beautiful and lucid guide, Zen master Thich Nhat Hanh offers gentle anecdotes and practical exercise as a means of learning the skills of mindfulness–being awake and fully aware. From washing the dishes to answering the phone to peeling an orange, he reminds us that each moment holds within it an opportunity to work toward greater self-understanding and peacefulness.

Take-away messages

  • take the time to stay silent and slow down yourself
  • take the courage to meditate and listen to your body, mind and heart
  • build a meditative lifestyle once you start practicing how to be silent with yourself and maintain this habit
  • You could transform your life when you take actions!

 

How do you feel after this meditation experience? Share with us below in the comments section!

 

Thanks for listening to Happy Mind Travel!

Leave me an iTunes review to show us some LOVE for this show!

I read every comment. Your feedback will help me improve this podcast and create more content on mental health training for you! Share this show with your friends & family so that many more incredible souls like you could find Happy Mind Travel to go on their happiness journey! I appreciate your contribution to this mission in advance!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

Subscribe to Happy Mind Travel!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

Connect with me on

Facebook |   Instagram |   Twitter |   Clammr

Enjoy to be happy!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

\"\"

ep3 coverart

HMT 003 Start your brightest day with a Happy Morning – the Power of Morning Rituals

, ,

\"\"

May 26, 2017 by Pauline

Our Topic Today: Empowering Morning Rituals

  • habits that empower our mind, soul and body to help us start our great day
  • a solid grounding for our mental strength, physical strength, spiritual strength
  • key components of our ultimate well-being in modern psychology

Ritual 1 : Smile, Stretch, Breathe & Water

  • Smile
    • to feel happy, ignited to start your day
    • condition our following actions and reactions to things that happen to us during the day
    • direct your attention to positive events
    • a positive impact on our mood
  • Breathe
    • deep breathing makes us feel the peace at heart
    • Mindful breathing – Observe how the air comes into our body parts and how it comes out slowly
    • gives you time to rest and relax
  • Drink water
    • start your day with strength and a clear mind
    • coffee or tea, or even soft drinks could make you feel more tired after the short period of energy boost

2nd Ritual: Move your body

  • Your body will affect your thoughts as well, so take care of your body
  • Just move around. Don’t sit around the couch, start some exercise, some light ones
  • stretch your body, jump over a rebounder, run for 5 min, stretch your arms

3rd Ritual: Incantations, affirmations, condition beliefs

  • say positive words or phrases to yourself every day in order to make you feel confident and blessed in life
  • read the empowering quotes out loud
    • know your limiting beliefs or specific doubts in life
    • find a positive one to replace it
    • write that down and say it out loud to yourself every day to condition a new set of adaptive beliefs in your life
  • Affirmation – one of the practices in both Dialectal-behavioral therapy and Self-instructional Training
    • write down affirmations about themselves, and to read them out loud when they feel depressed or have low confidence in themselves [DBT]
    • help people monitor their own behaviors and take care of their inner speech which directs their actions
    • write coping statements ahead to prepare people with different coping situations [SIT]

4th Ritual: Engage your emotions by asking yourself empowering questions

  • “What are you excited/proud/passionate/grateful about your life?”
  • “Who do you love and who love you?”
  • bring about positive emotions, excitement, sense of confidence, passion, gratitude, love, sense of connection with others
  • journal your answers
  • positive emotions, a key component of happiness

5th ritual – Driving force/vision/purpose

  • find meaning in what we’re doing in order to carry on
  • life calling
  • our vision and purpose fuel our motivation to move towards our goals
  • think of what aspects of life is important to you or that you want to improve, for example, your health, relationships, finances, Career, Spirituality, Mental State, etc.
  • construct your vision and purpose statements
  • Watch Stefan’s video on writing down your vision here.

6th Ritual– Read 10 pages

  • get your brain started
  • brings new information to your mind
  • train your psychological flexibility in life

7th Ritual Plan/Schedule Day in Detail

  • Plan in ahead, set your DAILY GOALS, stick to that every day
  • write down 3 daily goals every day, journal the progress and what you have completed later that night

8th Ritual: Accountability call to a friend

  • Tell your friend, family or accountability partner what you are going to achieve
  • gives you pressure, eu-stress (positive stress) to stick to your plan

9th Ritual: Workout

  • stimulates the release of endorphins which makes us happier
  • gives you so much energy, fulfillment and life lessons
  • commitment, hard work and perseverance will pay off
  • strengthens your body
  • Without a healthy body, you won’t be able to enjoy anything in life

Take-away messages

  • Empower yourself with healthy habits
  • A relaxing morning could make you feel at peace throughout the day
  • Healthy rituals could spread across your day, whenever you need them to reinvigorate yourself

Resources Mentioned

  • Stefan’s morning rituals video – Watch how Stefan builds up his morning energy through his inspirational morning rituals aimed at improving different aspects of life in 2012 and modified versions in 2014. 
  • Stefan’s Life Plan video – Watch how Stefan sets his intentions and plans out his goals in different realms of life including emotional wellness, physical health, spiritual development, business/finance, family and relationships using his unique techniques Watch here (45min.)

 

What’s your morning rituals? Share with us below in the comments section!

 

Thanks for listening to Happy Mind Travel!

Leave me an iTunes review to show us some LOVE for this show!

I read every comment. Your feedback will help me improve this podcast and create more content on mental health training for you! Share this show with your friends & family so that many more incredible souls like you could find Happy Mind Travel to go on their happiness journey! I appreciate your contribution to this mission in advance!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

Subscribe to Happy Mind Travel!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

Connect with me on

Facebook |   Instagram |   Twitter |   Clammr

 

Enjoy to be happy!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

\"\"

\"\"

May 26, 2017 by Pauline

Our Topic Today: Empowering Morning Rituals

  • habits that empower our mind, soul and body to help us start our great day
  • a solid grounding for our mental strength, physical strength, spiritual strength
  • key components of our ultimate well-being in modern psychology

Ritual 1 : Smile, Stretch, Breathe & Water

  • Smile
    • to feel happy, ignited to start your day
    • condition our following actions and reactions to things that happen to us during the day
    • direct your attention to positive events
    • a positive impact on our mood
  • Breathe
    • deep breathing makes us feel the peace at heart
    • Mindful breathing – Observe how the air comes into our body parts and how it comes out slowly
    • gives you time to rest and relax
  • Drink water
    • start your day with strength and a clear mind
    • coffee or tea, or even soft drinks could make you feel more tired after the short period of energy boost

2nd Ritual: Move your body

  • Your body will affect your thoughts as well, so take care of your body
  • Just move around. Don’t sit around the couch, start some exercise, some light ones
  • stretch your body, jump over a rebounder, run for 5 min, stretch your arms

3rd Ritual: Incantations, affirmations, condition beliefs

  • say positive words or phrases to yourself every day in order to make you feel confident and blessed in life
  • read the empowering quotes out loud
    • know your limiting beliefs or specific doubts in life
    • find a positive one to replace it
    • write that down and say it out loud to yourself every day to condition a new set of adaptive beliefs in your life
  • Affirmation – one of the practices in both Dialectal-behavioral therapy and Self-instructional Training
    • write down affirmations about themselves, and to read them out loud when they feel depressed or have low confidence in themselves [DBT]
    • help people monitor their own behaviors and take care of their inner speech which directs their actions
    • write coping statements ahead to prepare people with different coping situations [SIT]

4th Ritual: Engage your emotions by asking yourself empowering questions

  • “What are you excited/proud/passionate/grateful about your life?”
  • “Who do you love and who love you?”
  • bring about positive emotions, excitement, sense of confidence, passion, gratitude, love, sense of connection with others
  • journal your answers
  • positive emotions, a key component of happiness

5th ritual – Driving force/vision/purpose

  • find meaning in what we’re doing in order to carry on
  • life calling
  • our vision and purpose fuel our motivation to move towards our goals
  • think of what aspects of life is important to you or that you want to improve, for example, your health, relationships, finances, Career, Spirituality, Mental State, etc.
  • construct your vision and purpose statements
  • Watch Stefan’s video on writing down your vision here.

6th Ritual– Read 10 pages

  • get your brain started
  • brings new information to your mind
  • train your psychological flexibility in life

7th Ritual Plan/Schedule Day in Detail

  • Plan in ahead, set your DAILY GOALS, stick to that every day
  • write down 3 daily goals every day, journal the progress and what you have completed later that night

8th Ritual: Accountability call to a friend

  • Tell your friend, family or accountability partner what you are going to achieve
  • gives you pressure, eu-stress (positive stress) to stick to your plan

9th Ritual: Workout

  • stimulates the release of endorphins which makes us happier
  • gives you so much energy, fulfillment and life lessons
  • commitment, hard work and perseverance will pay off
  • strengthens your body
  • Without a healthy body, you won’t be able to enjoy anything in life

Take-away messages

  • Empower yourself with healthy habits
  • A relaxing morning could make you feel at peace throughout the day
  • Healthy rituals could spread across your day, whenever you need them to reinvigorate yourself

Resources Mentioned

  • Stefan’s morning rituals video – Watch how Stefan builds up his morning energy through his inspirational morning rituals aimed at improving different aspects of life in 2012 and modified versions in 2014. 
  • Stefan’s Life Plan video – Watch how Stefan sets his intentions and plans out his goals in different realms of life including emotional wellness, physical health, spiritual development, business/finance, family and relationships using his unique techniques Watch here (45min.)

 

What’s your morning rituals? Share with us below in the comments section!

 

Thanks for listening to Happy Mind Travel!

Leave me an iTunes review to show us some LOVE for this show!

I read every comment. Your feedback will help me improve this podcast and create more content on mental health training for you! Share this show with your friends & family so that many more incredible souls like you could find Happy Mind Travel to go on their happiness journey! I appreciate your contribution to this mission in advance!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

Subscribe to Happy Mind Travel!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

Connect with me on

Facebook |   Instagram |   Twitter |   Clammr

Enjoy to be happy!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

\"\"

ep 1 art

HMT001 Dealing with your anxiety: SAM app

,

\"\"

May 19, 2017 by Pauline

Self-Help Anxiety Management 

How we cope with our anxious thoughts is the key to developing a loving relationship with our mind and understanding our deepest needs.

Our Topic Today: The Anxiety Problem

In this episode, you will find out:

  • How common are anxiety disorders
  • Modern ways to cope with anxiety
  • How to track your anxiety level at your fingertips
  • Relaxation exercises to deal with a busy mind

Anxiety Disorders

  • Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18% of the population. (Source: National Institute of Mental Health)
  • Anxiety disorders are highly treatable, yet only about one-third of those suffering receive treatment

Why people couldn\’t receive treatments?

  • inadequate support centres, services or professional help
  • don’t feel like they needed to go to therapies
  • don’t want to be stigmatized

The Self-Help Anxiety Management App

  • developed by a university team of psychologists from the University of the West of England
  • a clear interface with 8 sections

Working with SAM                         How’s my anxiety right now?

Things that make me anxious       Anxiety tracker

Help for anxiety NOW                    Self-help with SAM

My anxiety toolkit                            Social cloud

Work with SAM

  • What\’s in this app?
  • How to use it?
  • Helplines and where you can go to if you feel intense anxiety

How\’s my anxiety right now?

  • track your anxiety level
  • 4 different types: feelings of anxiety and tension, worrying thoughts, unpleasant physical sensations, avoiding things I fear

Anxiety Tracker

  • show your anxiety level graphically
  • monitor your own anxiety pattern
  • can choose which anxiety category you want to show
  • can choose the time range your records are displayed on weeks, days or even hours

Things that Make Me Anxious

  • list out your anxiety
  • places, people or situations that make you feel anxious

Self-Help with SAM

  • Reading materials on anxiety
  • Thinking and anxiety
    • knowing your thinking patterns and challenging those anxious thoughts
    • Recommended: the Positivity Practice, training your brain to think positively
  • Relaxation physical
    • dealing with our physical sensations when we are anxious
    • Recommended: Tense-and-relax exercise
  • Relaxation mental
    • More advanced, requires more mental effort
    • Recommended: the Worry Half-hour, allocating a set time for worrying thoughts and preparation for anxious situations
  • Health and anxiety
    • provides information about how anxiety influences our health, and vice versa
    • Recommended: Mystical Monitor, recording the progress of your life, gaining self-awareness of your worries and improvements
  • Take small steps
    • gives a simple-to-follow step-by-step guide to manage your anxiety associated with specific situations
  • works like a behavioral method called systematic desensitization, helping people overcome phobias
    • Step 1: learn the relaxation techniques
    • Step 2: list out a hierarchy of situation causing you anxious
    • Step 3: rate how anxious you are imagining one of those situations on a 1 to 10 scale
    • Step 4: practice the relaxation techniques when imagining your anxious moments/situations
    • Step 5: record your anxiety level again
  • Start with the situation you rated least anxious before jumping into an upper level of the hierarchy

My Anxiety Toolkit

  • Add exercise you find useful in this app your anxiety toolkit

Social Cloud

  • share support and guidance about managing anxiety
  • a community to back you up
  • ask/exchange questions about the techniques you learned
  • quick and simple registration , type your username and email address for password recovery

Additional Information

  • links and websites to manage your anxiety

Take-away Messages

  • no anxious thoughts will disappear overnight just because you do an exercise
  • train your brain to renew the thinking patterns
  • Be patient always

Download Links for the SAM App

Apple Store: for iOS devices

Google play: for Android devices

SAM App Walkthrough Video

 

Check out Our New Wellbeing Platform – Our Happiness Journey

\"\"

  • Combining psychology and spirituality for self-improvement
  • Including psychological tools, spiritual lessons and practices all at one platform for your own development
  • Accompany your life journey to nourish your mind and soul!

Our Happiness Journey is a featured wellbeing project we will be launching next year. We hope this will support you in your life journey and help you live your life of dreams and fulfillment!

We are recruiting  founding members now to participate in sending us feedback on the materials, flow of the platform, user experience, and have fun of course while learning psychospiritual information in this initial stage. 

To express my gratitude to you as a founding member, I will send you a special gift personally! If you want to help me out with this project, sign up here!

If you are interested in what Our Happiness Journey is all about and when it is going to launch, check that out here!


\"\"

 

Listen to this episode to find out more on the benefits of learning psychospirituality!

Resources Mentioned

The Psychospirituality Platform – Join our exclusive Members Area for listeners of Happy Mind Travel to go on our happiness journey together after the show, at your own pace, whether you\’re comfy at home or seeking adventures wherever you are!

 

Thanks for listening to Happy Mind Travel!

 
Leave me an iTunes review to show us some LOVE for this show!

I read every comment. Your feedback will help me improve this podcast and create more content on mental health training for you! Share this show with your friends & family so that many more incredible souls like you could find Happy Mind Travel to go on their happiness journey! I appreciate your contribution to this mission in advance!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

Subscribe to Happy Mind Travel!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 \"\"

Connect with me on

Facebook |   Instagram |   Twitter |   Clammr

 

Enjoy to be happy!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

\"\"

\"\"

May 22, 2017 by Pauline

Self-Help Anxiety Management 

How we cope with our anxious thoughts is the key to developing a loving relationship with our mind and understanding our deepest needs.

Our Topic Today: The Anxiety Problem

In this episode, you will find out:

  • How common are anxiety disorders
  • Modern ways to cope with anxiety
  • How to track your anxiety level at your fingertips
  • Relaxation exercises to deal with a busy mind

Anxiety Disorders

  • Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18% of the population. (Source: National Institute of Mental Health)
  • Anxiety disorders are highly treatable, yet only about one-third of those suffering receive treatment

Why people couldn\’t receive treatments?

  • inadequate support centres, services or professional help
  • don’t feel like they needed to go to therapies
  • don’t want to be stigmatized

The Self-Help Anxiety Management App

  • developed by a university team of psychologists from the University of the West of England
  • a clear interface with 8 sections

Working with SAM                         How’s my anxiety right now?

Things that make me anxious       Anxiety tracker

Help for anxiety NOW                    Self-help with SAM

My anxiety toolkit                            Social cloud

Work with SAM

  • What\’s in this app?
  • How to use it?
  • Helplines and where you can go to if you feel intense anxiety

How\’s my anxiety right now?

  • track your anxiety level
  • 4 different types: feelings of anxiety and tension, worrying thoughts, unpleasant physical sensations, avoiding things I fear

Anxiety Tracker

  • show your anxiety level graphically
  • monitor your own anxiety pattern
  • can choose which anxiety category you want to show
  • can choose the time range your records are displayed on weeks, days or even hours

Things that Make Me Anxious

  • list out your anxiety
  • places, people or situations that make you feel anxious

Self-Help with SAM

  • Reading materials on anxiety
  • Thinking and anxiety
    • knowing your thinking patterns and challenging those anxious thoughts
    • Recommended: the Positivity Practice, training your brain to think positively
  • Relaxation physical
    • dealing with our physical sensations when we are anxious
    • Recommended: Tense-and-relax exercise
  • Relaxation mental
    • More advanced, requires more mental effort
    • Recommended: the Worry Half-hour, allocating a set time for worrying thoughts and preparation for anxious situations
  • Health and anxiety
    • provides information about how anxiety influences our health, and vice versa
    • Recommended: Mystical Monitor, recording the progress of your life, gaining self-awareness of your worries and improvements
  • Take small steps
    • gives a simple-to-follow step-by-step guide to manage your anxiety associated with specific situations
  • works like a behavioral method called systematic desensitization, helping people overcome phobias
    • Step 1: learn the relaxation techniques
    • Step 2: list out a hierarchy of situation causing you anxious
    • Step 3: rate how anxious you are imagining one of those situations on a 1 to 10 scale
    • Step 4: practice the relaxation techniques when imagining your anxious moments/situations
    • Step 5: record your anxiety level again
  • Start with the situation you rated least anxious before jumping into an upper level of the hierarchy

My Anxiety Toolkit

  • Add exercise you find useful in this app your anxiety toolkit

Social Cloud

  • share support and guidance about managing anxiety
  • a community to back you up
  • ask/exchange questions about the techniques you learned
  • quick and simple registration , type your username and email address for password recovery

Additional Information

  • links and websites to manage your anxiety

Take-away Messages

  • no anxious thoughts will disappear overnight just because you do an exercise
  • train your brain to renew the thinking patterns
  • Be patient always

Download Links for the SAM App

Apple Store: for iOS devices

Google play: for Android devices

SAM App Walkthrough Video

 

Check out Our New Wellbeing Platform – Our Happiness Journey

\"\"

  • Combining psychology and spirituality for self-improvement
  • Including psychological tools, spiritual lessons and practices all at one platform for your own development
  • Accompany your life journey to nourish your mind and soul!

Our Happiness Journey is a featured wellbeing project we will be launching next year. We hope this will support you in your life journey and help you live your life of dreams and fulfillment!

We are recruiting  founding members now to participate in sending us feedback on the materials, flow of the platform, user experience, and have fun of course while learning psychospiritual information in this initial stage. 

To express my gratitude to you as a founding member, I will send you a special gift personally! If you want to help me out with this project, sign up here!

If you are interested in what Our Happiness Journey is all about and when it is going to launch, check that out here!


\"\"

 

Listen to this episode to find out more on the benefits of learning psychospirituality!

Resources Mentioned

The Psychospirituality Platform – Join our exclusive Members Area for listeners of Happy Mind Travel to go on our happiness journey together after the show, at your own pace, whether you\’re comfy at home or seeking adventures wherever you are!

 

Thanks for listening to Happy Mind Travel!

 
Leave me an iTunes review to show us some LOVE for this show!

I read every comment. Your feedback will help me improve this podcast and create more content on mental health training for you! Share this show with your friends & family so that many more incredible souls like you could find Happy Mind Travel to go on their happiness journey! I appreciate your contribution to this mission in advance!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

Subscribe to Happy Mind Travel!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 \"\"

Connect with me on

Facebook |   Instagram |   Twitter |   Clammr

 

Enjoy to be happy!

Learn 3 Powerful Ways to break the negative mental feedback loop & create positive vibes!

Grab your FREE Happiness Map!

 

\"\"

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