motivation

TUNE-IN TUESDAY TIPS // NO PRIORITIES=NO CHANGE by Paluna Santamaria

Lately I've been procrastinating more than I want to so I've decided to replace my morning meditation with one of the many mindfulness programs offered by the app Calm called "7 days of focus"

Last week I reflected on daily distractions and how they influence my productivity. I committed (as suggested by the app) to practice AWARENESS. 

By practicing awareness I was able to identify my biggest distractions: social media and texts. I took action by logging off Instagram and deleting my Facebook app (sorry Facebook). This makes it harder for me to scroll through while waiting for the bus or waiting in line at a coffee shop.

I also realized I tend to respond to texts as soon as I receive them and sometimes that leads into useless time on the phone. I now only engage in the conversations I truly want to engage in at that moment and respond only to important messages on the spot. The rest can wait. 

Day 2 is dedicated to PRIORITIZATION. I'm excited for this one :)

Here are some excerpts from today's practice: 

**Disclaimer: content from the app has been edited for the purposes of this blog**

1. Every morning when you wake up, clarify what you want to focus on: goals, tasks, short or long term goals. Just think about them.

2. Review the tasks of your to do list, select one.

3. Get to work. Turn your phone off.

4. Concentrate on it the way you concentrate on your breath. There will be distractions. Expect them. When this happens, bring the attention back to that one task as you do with your breath.

5. One task is less overwhelming and easy to manage than ten.

I will summarize today's practice with this quote straight from the program:

"When we allow ourselves to be distracted we are giving things that are of low importance undue attention. This is why we need to be mindful of our priorities."

Come back next Tuesday and don't forget to stay calm ;) 

TUNE-IN TUESDAY TIPS // NO AWARENESS=NO CHANGE by Paluna Santamaria

Last week I promised I'd let you in in my podcast obsession by sharing one of the many I listen in a week (or a day).  I will continue to do so but today I'm letting you in my meditation practice instead.

I've been practicing different types of meditation since I was six years old, with some on and off strikes through my teens because no teenager wants to listen to her dad telling her to meditate daily because it's good for her (yeah that was my dad). 

Last year, meditating became a little more challenging. Old anxiety issues I hadn't experienced in a few years came back. Luckily, I know meditating makes this issues manageable so in search of something to keep me accountable I did some research and discovered my favourite meditation app: "CALM" check "Mindfulness and Mindfulness Apps" for the full review

Lately I've been procrastinating more than I want to, so today I decided to replace my morning meditation with one of the many mindfulness programs offered by Calm called "7 days of focus"

Day 1 is dedicated to AWARENESS

  Here are some excerpts from today's practice: 

**Disclaimer: content from the app has been edited for the purposes of this blog**

1. Attention is a limited resource. Distractions are everywhere. 

2. Noticing when our attention has drifted away is the first step to bringing it back.

3. Don't worry when your mind wanders. This is what minds do. Just to notice when it does and use it as an opportunity to bring it back just as you do with your breath. 

4. The practice is about noticing our habits and patterns.

5. Keep returning to your breath over and over. There is no right or wrong, it's the practice what matters. 

6. The first step to CHANGE is to be AWARE. 

That is all friends. Check back next week and don't forget to stay CALM ;) 

POWER AND GRACE: Misty Copeland by Paluna Santamaria

. ..AS AN ADULT, I WAS TOLD I DIDN'T HAVE THE RIGHT SKIN COLOUR, I WAS TOO MUSCULAR, I WAS TOO CURVY, MY BREASTS WERE TOO BIG, I WAS TOO SHORT...

...AS AN ADULT, I WAS TOLD I DIDN'T HAVE THE RIGHT SKIN COLOUR, I WAS TOO MUSCULAR, I WAS TOO CURVY, MY BREASTS WERE TOO BIG, I WAS TOO SHORT...

RELEVANT FACT ABOUT MISTY: 

Third african american female soloist and first in two decades, at the American Ballet Theatre.

WHY IS THIS AWESOME: 

Throughout its history, ballet has been known as an exclusive art form. High class predominantly white populations are accepted, and while other races are not openly rejected, they are also not encouraged to participate. 

The principal roles are offered to those who fit the standards established in the 15th century: white, small frame, long limbs, narrow hips, flat chests and head proportionate to the rest of the body (yes, this is a thing) amongst others. 

It is well known in the community that even though times have changed; there are some who believe black dancers are not suited for ballet simply because they don't have the "right body." 

Same goes for latin or asian descendant participants. 

Even though Misty didn't fit these physical requirements, her skills, talent and dedication ended up taking her where she is now today. 

This is the first post of the POWER AND GRACE series. A space where every week I will  honour my real life women superheroes. 

I strongly suggest you look them up. Watch Misty perform, listen to her interviews and read her books. I promise you will be forever inspired. 

 

I FOUND CONFIDENCE WHEN I ACCEPTED ME FOR ME...

I ACCEPTED I AM BEAUTIFUL...

IT'S IMPORTANT TO NOT LET OTHER PEOPLE'S WORDS DEFINE ME...

IT'S IMPORTANT TO NOT LET OTHER PEOPLE'S WORDS DEFINE ME...

MY FAVOURITE ARTISTS HAVE TAKEN WHAT THEY HAVE AND THEY'VE MADE IT INTO THIS INCREDIBLE THING. IT MAKES THEM A DANCER OVERALL AND IS NOT ABOUT THEIR BODY PARTS BECAUSE THAT'S SO EASY COME BY.     YOU CAN FIND A PRETTY BODY ANYWHERE AND PUT IT IN A POSITION...

MY FAVOURITE ARTISTS HAVE TAKEN WHAT THEY HAVE AND THEY'VE MADE IT INTO THIS INCREDIBLE THING. IT MAKES THEM A DANCER OVERALL AND IS NOT ABOUT THEIR BODY PARTS BECAUSE THAT'S SO EASY COME BY. YOU CAN FIND A PRETTY BODY ANYWHERE AND PUT IT IN A POSITION...

WHY I LOVE HER:

  • She represents achieving what it seems impossible. 

  • She represents living with a purpose.

  • She represents a step towards equality.

  • She represents opportunities based on ability, hard work and talent, rather than solely on looks or connections.

 

IT IS NOT ABOUT HOW PRETTY YOU ARE, HOW MUCH MONEY YOU HAVE OR WHO DO YOU KNOW. IT IS ABOUT PUTTING IN THE WORK AND SHUTTING THE WORLD'S MOUTH WITH POWER AND GRACE. 

Don't forget to come back next week to check on another badass athlete.