Innholdsfortegnelse for The Practical Guide to Mindfulness i Your Guide to Success

1 List and check What are the ten things you're most worried about happening in the next three months? Write them down and make a note in your calendar to check the list when the time is up. How much of it has actually come true? You'll probably see that many of – or maybe all – of your worries were unfounded. 2 Remember that how things turn out doesn't depend on how much you care about them. Often it's just wasted energy you could have used better. 3 Let off steam Saying the thoughts that worry you out loud acts like a valve relieving the pressure. When fear is locked inside your head, it tends to grow bigger than it really is. 4 Exercise is the perfect antidote. When you…

About the complainer Anne Louise is a journalist and works as a freelancer and project worker with irregular hours. She has a boyfriend and a daughter who's almost two years old. Although Anne Louise is generally happy and positive, she still finds that she complains too much. She would like to teach herself to react less, because she finds that she loses energy and becomes moody every time she launches into long rants about impossible weather conditions and stupid timetables. Week One Whine, whine... I'm rankled by the ridiculously high price of parking, the boring food in the canteen, the daycare's limited opening hours, the weather, the boss, the boyfriend's farts. Yes, yes... I'm generally a positive person, but still find a lot to complain about. Quite a lot of…

We should all live in the present. And when exactly are we going to find time to do it? It certainly can't be now, because there's a workout at the gym which needs to be done just before the parents' evening, that can be done before the shopping, that can be done before dinner, which will be pasta with meat sauce, that can be done just before the cleaning, that can be done before the emails that didn't get done earlier today... Life is often one long to-do list, and we rush from one thing to the next. While you were busy ticking off today's jobs, did you take the time to notice how your cup of tea filled your mouth and how it felt as it went down your…

Which plate would you prefer: the one with the neatly arranged food or the one where the food sits in a big pear-shaped blob with gravy rings along the side? If you're like most of us, you'll probably prefer a meal that looks, as well as tastes, great. There's even a natural explanation for this. To be appetising, food needs to appeal to all our senses at once. The sense of sight is particularly important. In fact, it's the most dominant of our senses, and when you sit down at the table, you've already used your eyes to scan and imagine how the food might taste. It's a natural response that is thought to date back to ancient times. Yet many of us serve food straight from the pot. And…

One word can save your life. No. When you learn to say no to other people's agendas, you set yourself free. You become a healthier version of yourself because you choose with your heart "because I want to" and not with common sense or a guilty conscience "because I should". The consequences of pandering to others and always saying yes are frightening. For example, the Østerbro study, which followed the lives and health of 25,000 Copenhageners for 25 years, found that people who experienced burnout have a 50 per cent increased risk of heart disease. Chronic stress, which comes from ignoring your innermost desires, affects many of your body's biological systems. Researchers have also found a link between levels of cortisol and the immune system. Stress weakens your defences against…

1 Clean-up like a whirlwind before bed Place boxes around the house. Anything not tidied away before bed goes in the boxes – small things in small boxes and big things in bigger ones. If someone needs something, they can look there and once a week they are emptied. 2 Bite-size chunks Most things become more manageable when you break them down. This trick also applies to tidying up. If the clothes in your wardrobe are bursting through the doors, take one section at a time. After a while, there's order from end to end without it feeling like an ordeal. 3 Organise your mobile apps into categories, such as finance, travel, health, etc., so you don't have to search your digital desktop several times a day. 4 Fixed places…

Three young men try to sneak onto a bus for free and the driver is furious. The three freeloaders are long gone, but you're paying the price. You're the next person to get on the bus, and the driver decides to take his anger out on you, swearing at you for apparently not being quick enough to show your ticket. How do you react? Most people would get angry or upset. We are very easily affected by other people's negative emotions – women, in particular, can be susceptible to bad moods. But according to the experts, it's actually a perfectly natural reaction. "Other people affect us both consciously and subconsciously. We are therefore influenced by other people's anger or joy and mimic the emotion without really realising that it is…

Lykke Duvald realised something was wrong when she suddenly had an hour to herself one Tuesday afternoon. The 38-year-old clinical dietician, who lives with her husband and two children, is used to spending every minute efficiently. So, when her grandmother offered to pick up the kids, Lykke decided to enjoy some time alone – and ignore the cleaning, cooking and other practical chores. Unfortunately, she was entirely out of practise with being alone. "I ended up getting annoyed with myself because I couldn't find a way to relax. I had time to consider whether to plant onions in the garden, vacuum or prepare dinner. I'm so used to being efficient that it became uncomfortable to relax alone," says Lykke. Like many women with careers and young children, she realised how…

1. Success breeds more success It feels immensely satisfying to achieve a goal. Your brain's reward centre, which is controlled by the neurotransmitter dopamine, depends on performance. Every time you succeed, dopamine is released, giving you a really good feeling and motivating you to achieve new goals so you can repeat the feeling. HOW TO DO IT A good strategy is to set goals that you have to strive for, but that are also realistic to achieve. They can be short- and long-term and can apply to all aspects of your life: career, family or leisure activities. A goal might be: "I want to be able to run 10 km in two months" or "I want to organise a fun family trip every week for the next six months". 23 per…

FIVE REASONS TO PRACTISE YOGA OUTDOORS The colour green Research shows that exercising in nature has a positive effect on blood pressure and mood. Not just because of the fresh air and lush surroundings, but because the colour green has a positive effect on body and mind. So enjoy the view of all that greenery when you practise yoga outdoors. A new perspective When you practise yoga, your view of the world is turned on its head as you stand in the various poses. It sets off new trains of thought that make you think about things in a different way. Looking at the sky and sea can lead to some creative new thinking. You see the world from a fresh angle. More challenges Uneven terrain intensifies the yoga exercises…

Nature’s the best cure for stress and depression Before you start this article, put the magazine under one arm, a blanket under the other, and find the nearest green space where you can sit and read. It could be a park, a wood or your garden. While you're enjoying your leisurely reading, you'll benefit from healthy gains without you having to do anything in particular. There is no easier or more pleasant way to stimulate your brain and mind than to get out into nature. Countless studies have shown that simply being in a natural environment is beneficial; it not only relaxes you, but also helps you to cope with stress, depression and the pressures of everyday life, while recharging your brain. Luckily, nature is everywhere, so you just have…

5 exercises to keep stress at bay Each day, you wake up in a state of calm and introspection, and you should take advantage of that. It's the best state possible to practise both yoga and meditation. Unfortunately, few people take advantage of this unique opportunity to start the day in an energy-giving and calm way. Instead, you probably jump out of bed with a stiff lower back, gasping for breath as your rush out the door. Morning yoga does not have to be an intensive two-hour programme. It could consist of a few exercises that feel like a good morning hug for your entire nervous system, which will keep the stress at bay until the end of the day. Thus, you can meet the day's challenges with a more…

Every day, you breathe an average of 20,000 times to keep your body functioning. That makes breathing your body's number one priority. But if your breathing is mainly shallow as you raise and lower your chest, or at worst by only moving your collarbone, your diaphragm can't move freely. Your lungs are also not fully activated, so your brain and body do not get enough oxygen and your internal organs do not get the internal massage they need. By working on your breathing, however, you can make a difference to your whole body: better digestion, a stronger immune system and lower blood pressure are just some of the healthy benefits that come with proper breathing. Your mind also improves when you focus on more optimal breathing. In short: the better…

The old advice, "Smile and be happy" may sound naive or even insulting when your life is about to fall apart. Smiling is the last thing you want to do. Yet it's a mindset worth holding on to because brand new research has just concluded that there's something to it; when you push those heavy thoughts aside and try to look on the bright side of life instead, you actually feel better. That's because positive thoughts put a brake on the negative spiral that drags your mood down, and that can keep a looming depression at bay. That's the result of the largest study to date in which researchers compared the effects of antidepressants with mindfulness-based cognitive therapy, (MBCT) as treatments for depression. This form of psychotherapy teaches patients to…

A aargh, you didn't manage to go for a run after all. You had promised yourself that today would be the day. Has it really been a week since your last run? You loser! Of course, you'll get fat! Your inner critic is like a little devil sitting on your shoulder, pointing out everything you're doing wrong. You're wrong in its eyes when you fail to live up to your own expectations, which for self-critics are often unattainably high. Whether it's being slim, excelling at sport, or being the ever-wonderful mother and sexy woman for your partner, who of course you're still madly in love with, adore, look up to, respect, and blah, blah, blah! Give me a break! That painting of a superhuman only exists in the movies, so…

● QUICK FIX CRUDITÉS WITH DIP 1 serving Dip: ● 125 ml / 4.23 fl oz / ½ cup tahini ● 1 tbsp olive oil ● 2 tbsp agave syrup ● 3 tbsp lemon juice ● Zest from ½ lemon ● 1 tsp sea salt● Freshly ground pepper ● 1-3 tbsp water Crudités: ● 10 cm / 4 in cucumber ● ¼ red pepper ● 1 carrot Put all the ingredients for the dip in a food processor and blend them. Cut the vegetables into sticks and serve with one large tbsp of dip. How it works. If you're reeling from a stressful day or late night, you need extra fluids – and cucumbers will give you that. The pepper is rich in vitamin C, which heals a battered body,…

10 secs FILL YOUR RESERVES Why it works Eighty per cent of your brain is water, which is why a lack of fluids severely impacts memory, mood and decision-making, making even simple tasks seemingly impossible. How to do it Drink! If you forget to take drinking breaks during the day, have a bottle by your side and empty it three or four times, depending on its size. 5 mins LOOSEN UP Why it works You probably know how to frown, shrug, and grit your teeth in your busy life. All these tensions result in stiff shoulder muscles, which link closely to tension headaches, and the headache drains you. You can help yourself by learning to loosen up and relax in this area. How to do it There are many stretches…

Dark chocolate Microscopic compounds, like tryptophan, are converted into serotonin which is known as the body's "happy hormone". Water Your brain needs fluids to stay in top shape. Drink two litres of water a day to keep your brain sharp and your spirits uplifted. Herring Fish is an excellent source of selenium. Without it, you can become sad which could eventually lead to depression. White beans Beans are rich in magnesium, which helps the body produce the happy hormone, serotonin. If it's missing, you can become depressed and have mood swings. Wholegrain rye bread A slice of bread gives you B vitamins, folate, thiamin and niacin. Topped with chicken spread, you've got a guaranteed mood booster! Pears This fruit is packed with carbohydrates that stimulate the brain to produce more…

… The rush after a hard workout Endorphin gives you a feeling of pleasure, energy and well-being, and it is released after exercise, hard work, sex and laughter. … Waking up and frantically and thinking you've got up late – and then discovering that it's Saturday. HAPPINESS IS… … IN THE small things Everyday life offers a lot of little moments of happiness. We just don't always see them. Get used to paying more attention to the many small, simple joys and and wow experiences that are all around you. This could be when the sun hits your glass and creates dancing works of art in glittering gold on the tablecloth in front of you, when the car's wipers suddenly whistle in harmony with the tune of the car radio,…