Mindful gym course

Today i attended mindful gym course. Malas sebenarnya nak menulis. But its very beneficial. Maka aku gagahkan jua utk menulis. Lol.

Definition of stress
Tension arise from changes, challanges and danger.

Usually our body will respond with:
-fight (physical, word, thought)
-flight
-freeze

Dr dewi showed us a very interesting video how a boy frozen after doing some mess and was recorded by his mother.

Mindfullness definition: remembering to pay attention to present moment with kindness, beginners mind and wisdom.

Our mind can be trained to be mindful using few tool in order to confront stress situation.

Mindful tools
1. Mindful stretching to deviate stress and feel physical tension and relaxation
-squeeze lemon
-
-push up ceiling
-tortoise
-tell aaaah
-tell eeeeh
-tell oooh
-toes grip handkerchief
-toes to shin
-toes touch the wall

2. Mindful breathing
Feels the breathing, the best is abdominal breathing. In from nose, out from mouth

3. HTC (hearing, touch, see)
Pause a moment. Take deep breath. Closed eye. Focus on what you hear. Touch or tap yoir shoulder, hand. See around. Look at beauty in something you tak perasan before.

4. PDF
Prioritize your work
Delegate urgent thing
Focus on what you are doing
Multitasking should be avoided

5. Mindful communication
Be a good listener. Use miyaow?
Mmmm... i see.... yes... aahhh.... ooooo... wow... ?ask back

6. Mindful STOP
Stop busyness temporarily
Take deep breathing
Observe 3 things/HTC
Proceed work with smile

7. Mindful gratitude
- be grateful even for simple little thing
- write gratitude note