Day 80: Word search fun

Being kind by helping Callum with his spelling homework:

My seven-year old nephew Callum is having weekly spelling tests, and it’s not his strongest subject.

Each week he gets a list of around 14 words that will feature in the following week’s test and his mummy sits with him each day going through them.

I’m keen to help him too, especially as English was my favourite subject. If it was maths he was struggling with, I’d have no chance!

Callum comes to our house twice a week after school, and I’ve been spending some time going through the words with him. But like any other seven-year-old, he gets bored easily. Really easily.

So, I decided to try and make it fun.

Having trained in Teaching English as a Foreign Language, I truly believe that using a more active approach through games can motivate learners, and find it helps them learn and retain more.

And from my six years of experience, I have a lot of fun yet effective tricks up my sleeve –  I just need to find them!

As Callum loves the word searches I’ve been printing off for him recently, I’ve decided to make them more relevant to what he is being taught at school.

Each week using one of the thousands of fabulous online resources, I create a few different word searches using the words he needs to learn.

And he absolutely loves them. I find that his concentration span is two to three times longer than before.

His teacher also hands out a short definition for each word, which I type up in large font, print off and cut out. After I’ve mixed them up, it’s down to Callum to match each word with the correct definition. Again, it’s simple stuff, but I find the interaction makes it so much more effective.

Not only have these simple techniques made Callum’s spelling homework much more fun, I’m really enjoying polishing up my teaching skills again. And I‘m sure more ideas will come back to me as we continue on.

So with this in mind, my happy for today is being kind by helping Callum with his spelling homework.

Day 79: Nottingham Post

Being grateful to have my kindness mission featured in the local newspaper:

What an exciting couple of days!

I’m absolutely thrilled to be featured in today’s newspaper, the Nottingham Post, about my acts of kindness.

Back in the summer, the Post kicked off a ‘Good Deeds’ campaign encouraging 1,000 readers to do an act of kindness and tell them about it. So, I wrote to them about my kindness acts around the city but I certainly didn’t expect to be featured like this! What a bonus!!

I was interviewed and photographed yesterday, and told it would be in today’s paper.

Yikes!

As I searched through the newspaper this morning, I got a bit of a shock to see such a big close up photo of me, revealing warts and all. But this isn’t about my vanity, it’s about spreading the kindness message throughout my county!

I have to say I’m pretty pleased with the result:

Nottingham Post full page

I have to admit I was a little nervous because my brain fog was quite bad yesterday and I stumbled over my sentences and struggled to find the right words. I hoped I’d come across coherently. And on the whole, I think I did-ish 🙂

I particularly love and am bowled over by the print version’s byline: “… a one-woman mission to make the world a brighter place.” How fantastic is that!

It’s also exciting to see the article in the News section of the online edition.

Notm Post online
As I’ve mentioned before, when I do my acts of kindness I think it’s really important to keep my intentions pure: I simply want to bring a smile to someone’s face. And I never expect anything in return.

One of the unexpected bonuses that continues to surprise me is the response from others. And I really appreciate that people take the time to write such kind comments. Thank you 🙂

My mission is to continue spread kindness and keep the ripple effect going…  even more so in light of the recent terror attacks in Paris. It’s easy to lose faith in humanity, but we all must continue to shine our light and continue to spread love and kindness.

So with this in mind, my happy for today is being grateful to have my kindness mission featured in the local newspaper.

Day 78: You are AWESOME

Being kind by hiding kindness messages in my local newspaper:

Today I’ve been sprinkling some kindness around my city.

I’ve been inspired by a lovely little card sent to me by a very kind friend. It reads:

“You are AWESOME. If you forget that please read this again.”

Happier Connections Box

I love it sooooo much, I wanted to continue this kindness ripple effect by spreading this uplifting message across my city.

I decided to hide the same message inside my city’s newspaper, The Nottingham Post. In August, the paper launched a ‘Good Deeds’ campaign to “make our community a better place” and has set a target of 1,000 readers to do an act of kindness over the next few months.

Nottm Post Good Deeds

Each week the newspaper features kind folk in our community who’ve carried out a kindness act, such as raising money for charity, volunteering in the community, or helping out a neighbour.

I wrote the “You are AWESOME” message on seven of my Kindness Cards, and set off to a busy city centre newsagents.  I found the page that mentioned the Good Deed’s campaign and popped a Kindness Card inside seven newspapers, waiting to be found by its purchaser and readers!

You are awesome

Kindness Card in Notm Post

I really hope they make the people who come across my kindness messages smile. (And if you have and you’re reading this, it’d be really, really fantastic to hear from you in the comments below!).

So with this in mind, my happy for today is being kind by hiding kindness messages inside my local newspaper.

Day 77: World Kindness Day

Being kind by spreading the kindness message:

“When we feel love and kindness toward others, it not only makes others feel loved and cared for, but it helps us also to develop inner happiness and peace.” ~ Dalai Lama

 

I wasn’t planning to post today. Feeling utterly exhausted and wiped out, I can’t really think straight (so please forgive any mistakes!) and need a day or two of complete rest.

But I couldn’t resisting writing this very quick salute to World Kindness Day, which is today!!

Introduced in 1998 by the World Kindness Movement, and now with over 25 member nations, its awesome mission is: “To inspire individuals towards greater kindness and to connect nations to create a kinder world.”

Some of their big, bold and brilliant kindness events from previous years includes:

  • Handing out 10,000 chocolate bars at London Train stations
  • Free hugs on Sydney’s Bondi Beach
  • Giving out 30,000 Gerberas in Singapore

But kindness doesn’t have to just be about big, expensive gestures. It can be as simple as looking the barista/checkout assistant/postman in the eye and saying thank you, letting a car out in front of you, or spontaneously hugging a friend or a loved one.

RAK_kindness_is_free

And please, please, please don’t forget to be kind to yourself…  go on, you deserve it ☆

So with this in mind, my happy for today is being kind by spreading the kindness message.

Day 75: Meditating with Oprah and Deepak

Being grateful for Oprah and Deepak’s new 21 Day Meditation Experience:

Meditation has become a sacred part of my morning ritual: I begin each and every day with an Oprah Winfrey and Deepak Chopra meditation, without fail!

I love love love their 21 Day Meditation Experiences, and highly recommend them to anyone interested in meditation. And I’m delighted a new one began earlier this month: Become What You Believe!

This 21 day journey is about:

“Together, we’ll take steps to tap into the power of belief – one of the most influential forces in life that leads you to the person you’re meant to be. You’ll learn how to:

  • discover your deepest beliefs and how they affect you
  • step into your highest potential by embracing your positive beliefs and dissolving the unconscious ones that are holding you back
  • connect to the innate power of your foundational beliefs to start directing the movement of your life.”

Oprah and Deepak share this beautiful gift with their growing worldwide community via a free online stream on their website or app, a few times a year.

Each guided meditation is around 20 minutes long and has a theme: for Day 11 it’s Living From Your Core. Oprah kicks off each day with a beautiful and inspiring introduction and Deepak follows by sharing more practical tips and wisdom.

Deepak then introduces the day’s centering thought: I cherish my true self in silence is today’s, and the sanskrit mantra Sampriya Hum, which means I am perfect contentment.

We are invited to silently repeat the mantra during the 10 minutes or so of unguided meditation time, accompanied by a gentle soundtrack.

BWYB Day 11

If you wish to go deeper, there’s an online journal with reflective questions, for example: “Take a moment to reflect on a time in meditation where you felt that love, self-worth, feeling secure, and feeling whole is possible, easy, and natural. Write down how this feels compared to your daily life outside of meditation.”

I’m deeply resonating with this experience. Our beliefs – conscious and unconscious – are constantly influencing our thoughts, feelings, and behaviour. And it’s encouraging me to be aware of, to think about, and to challenge my beliefs.

I find these meditations such a beautiful, gentle and enriching way to start the day. And what’s extra special about joining the online streams is connecting with over a million like-minded souls around the world.

So with this in mind, my happy for today is being grateful for Oprah and Deepak’s new 21 Meditation Experience.

Day 74: Quality mum time

Being grateful for spending a lovely day out with my mum:

I love spending quality time with my lovely mum.

We don’t get to do it too often, which may sound a little strange as we see each other every day (I’m living back with my parents while I recover from CFS). But there’s something really special about making nice plans to spend the day together.

Months ago, when we heard the new James Bond film, Spectre, was due for a November release, we agreed to see it together and would top it off with a yummy lunch. Mum is a huge Bond fan, and while I don’t normally go for action films, I’ve a penchant for a good Bond adventure.

After what has seemed like a long wait, the latest 007 installment has finally opened in our cinemas. We set off for the first showing of the day, and were quite surprised to be joined by a good few other cinema goers: 10:30am on a Monday morning!

And it didn’t disappoint.

I think Daniel Craig is incredible as James Bond. This may be controversial to die-hard Bond fans, but for me he’s taken over Sean Connery as my favourite ever 007. And his fourth outing was an action-packed 148 minutes and we left feeling exhilarated (and dying for the loo!!).

Time for lunch.

I’ve been looking forward to going to George’s, a new-ish fish restaurant in the city. I’ve been dying to sample their Fish Chowder in a Sourdough Bowl – which is one of the most memorable dishes I’ve ever eaten, courtesy of the infamous Boudin Bakery in San Francisco’s Fisherman’s Wharf.

fish chowder sourdough with top

Again, it didn’t disappoint.

We loved the restaurant, especially these cute little beach huts and the newspaper-esque menus. And we happily devoured our delicious Fish Chowders, yum yum.

George's beach huts

Mum then went off to do a little shopping, while I headed straight home, tired but very happy.

So with this in mind, my happy for today is being grateful for spending a lovely day out with my mum.

Day 73: Yahtzee!

Being mindful while playing Farm Yatzy with Callum and the family:

As I’m still struggling with my energy levels, I’ve been trying to take today easy knowing we have a full-on afternoon with the boys and our evening family dinner.

As I was resting in my bedroom, the first little munchkin appeared wanting to play. I managed to coax him into snuggling up and watching ‘Paw Petrol’, the most my energy levels could manage. A little later, munchkin number 2 came in and the three of us watched the heroic puppies save the day over and over. Perfect. And the longest I’ve seen them sitting nice and quietly for quite a while!

Later, after our family dinner, Callum asked if we could all play Farm Yatzy, the game I’d bought him for his birthday. Although I needed to rest, how could I resist?

Yahtzee has been a firm family favourite in our house for years and years. It’s our go-to game at Christmas-time and on a rainy Sunday afternoon.

For the uninitiated, it’s a “seductive game of luck and strategy” and players have three rolls of the dice to rack up points in 12 scoring categories, including the elusive Yahtzee – rolling five of the same number.

It’s seriously addictive and oodles of fun.

Hearing through a friend about Yahtzee for kids, I searched and searched and finally found ‘Farm Yatzy’. I honestly don’t know why they spell it differently, but it took me ages to find it!. Anyway, it has farmyard animals instead of numbers and a slightly easier scoring system.

farm-yatzy-1-300x300

And Callum absolutely loves it.

Especially as the first time we played, he scored two Yahtzee’s in one game which is incredibly rare. And it makes my heart so happy that now, every time he’s comes to our house, he wants to play it. Again. And again.

It’s wonderful and so much better than him being attached to his device playing computer games.

So, after dinner tonight we all sat down to play a couple of games, including his mummy and daddy.  It was priceless to see the joy on Callum’s face.

It was brilliant for all of us to enjoy this family fun time together, rather than all disperse to our different corners of the house, which usually includes the boys running around noisily getting up to all kinds of mischief!

After a couple of games – which I’d come second and then first, just saying (as I’m usually much further down the leader board) ☺️ – I wearily climbed the stairs with a huge big smile on my face and knew it was worth using up every last ounce of my energy.

So with this in mind, my happy for today is being mindful while playing Farm Yatzy with Callum and the family.

Day 72: A cup of kindness

Being kind by buying a stranger a coffee:

My spirits have taken a battering recently with one thing or another, and so I took myself out for a soul stroll in this morning’s magical mist.

I walked into my local town and stopped at my local coffee shop for my usual, a decaf soy flat white.

Feeling pretty down in the dumps, I decided to reach out and show kindness to a stranger. From the acts of kindness I’ve been doing over the last few months, I know how much they lift my spirits too. And to be honest, this has been an unexpected bonus, it’s like experiencing a wonderful side effect from the kindness act itself.

So today I decided to buy a stranger a coffee.

I paid for the extra coffee and asked the barista to choose a customer who’ll receive the free cup, and give them my kindness card which reads: “You are an incredible person. Enjoy your coffee Xxx”

Kindness Card: Coffee's on me

I instantly felt my spirits lift.

In an article titled “5 Side Effects of Kindness on Health”, kindness author Dr David Hamilton explains why:

“When we do something kind for someone else, we feel good. On a spiritual level, many people feel that this is because it is the right thing to do and so we’re tapping into something deep and profound inside of us that says, ‘This is who I am.’

On a biochemical level, it is believed that the good feeling we get is due to elevated levels of the brain’s natural versions of morphine and heroin, which we know as endogenous opioids. They cause elevated levels of dopamine in the brain and so we get a natural high, often referred to as ‘Helper’s High’.”

So it’s a win-win.

I hope it brings a smile to the face of the recipient on this chilly, misty morning as it has to mine.

So with this in mind, my happy for today is being kind by buying a stranger a coffee.

Day 71: Yoga every damn day!

Being grateful, mindful and kind as I embark on 30 days of yoga:

I LOVE LOVE LOVE yoga.

This is my third post about one of my most treasured rituals, and why not, it deserves it: yoga is an integral part of my life, my wellbeing and my healing journey.

I find stretching my body with a yoga session wonderfully delicious, and even more so with all the bed rest I currently have to take. I also find it soothing and peaceful for my mind and soul, and it’s another opportunity to practice mindfulness.

Not being able to practice as much as I used to has been one of the frustrating things about having CFS. Due to the nature of the condition, my practice is quite sporadic as I sometimes simply don’t have the energy, or my neck is feeling too painful from when I sustained a severe whiplash injury a couple of years ago.

Over the last few months, I’ve been able to get back on the mat which has lifted my spirits no end. And recently, I’ve even managed to go to a couple of classes and would love to build up slowly to attending regularly. But all in good time.

In a good week, I’m managing to enjoy two very gentle sessions at home, alternating between my two favourite short practices on DVD. But lately I’ve been feeling a little bored with my practice as I know them off by heart.

I think it’s time to shake things up a little.

And I’m feeling optimistic that my body can handle a teeny bit more 😊.

And I’m loving the gorgeously inspiring Rachel Brathen’s mantra: “Yoga Every Damned Day”.

yoga every damn day

(And yes, I want the tee-shirt!)

Sooooo, I’ve decided to try and make November ’30 Days of Yoga’.

After some googling, I’ve found a lovely online teacher called Erin Motz who offers a free 30 day yoga challenge. It’s “30 days of yoga in 10-20 minute long online video sessions which we send you directly to your email inbox one day at a time.” Which sounds perfect for my limited energy levels.

I like that there’s a different focus for each day’s session; day 2 is for chest and shoulders, day 3 is for posture, day 4 is for abs, and so on.

I’ve signed up, I’ve pimped up my yoga mat, and I’m ready to go.

mu pimped up yoga mat

I am giving myself permission to skip a day or two if I need to – if my CFS symptoms are too intense, or if my neck is too sore. But I’m really hoping I can try and attempt each day’s session.

And if not, I will see if I can manage a sun salutation or even one little downward dog! And if not, I will at least be able to meditate.

No pressure, no worries, all is well.

So with this in mind, my happy for today is being grateful for my yoga practice, being mindful as I roll out my mat every damn day this month, and being kind to my body by doing lots of yummy stretching.

Day 70: Mindfulness Summit

Being grateful for, and mindful during, the Mindfulness Summit:

For this whole month of October, I’ve felt hugely privileged to have joined over 250,000 people taking part in the Mindfulness Summit, designed to help us “learn how to live life with more peace, purpose and wisdom.”

There’s been a new online interview between the host, the very lovely Melli O’Brien, and a leading mindfulness expert every single day.

Those who have shared their insight and wisdom with use include Mark Williams, Jon Kabat-Zinn, Jack Kornfield, Tami Simon, Dr Rick Hanson, Ruby Wax, Arianna Huffington, Vidyamala Burch and many many more.

There’s also been presentations and practice sessions, plus a bunch of free meditations to download and keep.

All for free.

I’m delighted that I’ve managed to watch most days, I think I’ve only missed three. And I’ve loved each and every one.

The Summit has given incredible insight into the science behind mindfulness and its clinically proven benefits, and a plethora of different mindfulness techniques on how to integrate mindfulness into everyday life and how to apply it to specific situations.

I’m looking forward to having a play with some of these techniques to see what works for me.

Here are some of my favourite learnings:

1. Mindfulness is a practice, it takes discipline and perseverance. Every day we begin again. ~ Joseph Goldstein
2. There are two wings of presence: seeing, recognising what’s happening, and allowing, asking yourself if you can be with this. ~ Tara Brach

3. Let your mind be your best friend ~ Shamash Alidima
4. ‘Surf the Urge’. When you have a craving, for example if you’re checking your phone every two minutes, tune into the physical sensation and ‘surf’ on it like a wave. Bring kindness to it and it will subside, the urge will go away. ~ Shamash Alidima
5. Catch thoughts before they take hold. Thoughts arise naturally and we don’t have to attach to them or feel bad for having them. ~ Lori Deschene
6. The Diffusion Technique: 1. Think of negative self-talk, such as “I’m not _______ enough.” 2. Concentrate on that thought for 10 seconds. 3. Put in front of that thought, “I”m having the thought that I’m not _______ enough.”. 4. Add to it “I notice that I am having the thought that I’m not _______ enough.” ~ Russ Harris
7. If you’re not focused on what you’re doing, you’ll do it poorly. ~ Dan Goleman
8. When meditating, there’s a difference between thinking about your breath, and feeling your breath. Aim for the latter. ~ Dr Judson Brewer
9. When you are experiencing discomfort, note if you are blocking it, by pulling away and distracting your mind, or if you are drowning in it, by leaning into it and feeling overwhelmed. Be a warrior with a soft and open heart. ~ Vidyamala Burch
10. You can’t change stress, but you can change your relationship to stress. ~ Jon Kabat-Zinn

As I’ve mentioned many times before, mindfulness has become a huge part of my healing journey. And this series of interviews and presentations has highlighted how beneficial and enriching mindfulness is to my wellbeing. I can say with hand-on-heart, that practicing mindfulness will continue to be a part of my everyday life, ongoing.

And tonight, to close this incredible month, was a live guided meditation with Jon Kabatt-Zinn. It felt incredibly powerful to be meditating with thousands of others around the world at the same time.

I shall sleep very soundly tonight!

So with this in mind, my happy for today is being grateful for, and mindful during, the Mindfulness Summit.

 

PS While the Mindfulness Summit has now finished, it’s available to purchase and 100% of profits generated from the project will be donated to mindfulness charities. Please click here for more info.