Mind – Crisbie Coach

Practicing Mindful Eating and Self-Compassion

When I sit in cafés, I use to watch people around me. Most are either on their phones or hurriedly eating their lunch, eyes barely focused on what is in front of them. It struck me how disconnected we’ve become from the act of eating. Our meals meant to be a time of restoration and pleasure, have become just another task to cross off the list.

Food often becomes an afterthought, something we grab between meetings or quickly consume while scrolling through our phones. For many, the relationship with food has become transactional, something that satisfies hunger but rarely nourishes the soul. Yet food holds the potential for so much more—it can be a source of joy, comfort, and connection. To reclaim that deeper relationship, we need to turn our attention to mindful eating and self-compassion.

The Lost Art of Eating Mindfully

Mindful eating is an antidote to this rush. It invites us to slow down and reconnect with the sensory experience of food. This isn’t just about eating slower, though of course that helps; it’s about being fully present. When we take a bite, we should focus on the texture, the flavors, and the colors on the plate. We could ask ourselves: What does this taste like? How does it make me feel? It’s an act of curiosity and engagement that deepens our awareness of what we consume.

The Practice of Food Mindfulness

Practicing mindful eating requires intention, but it doesn’t have to be complicated. Here are a few steps to get started:

Start small. You don’t have to overhaul your entire eating routine overnight. Begin with one meal a day or even one part of a meal. Take a few minutes to savor your food without distractions.
Engage your senses. Before you take a bite, look at your food. Notice the colors, the arrangement. When you eat, feel the texture on your tongue, the burst of flavors. Chew slowly, allowing your senses to fully absorb the experience.
Listen to your body. Often, we eat out of habit or because it’s time, not because we’re hungry. Pause before a meal and check in with yourself. Are you really hungry? How does your body feel? Learning to recognize true hunger and fullness is a key part of mindful eating.
Be grateful. Reflect on the journey your food has taken to arrive at your plate. This sense of gratitude can elevate the experience, helping you appreciate every bite.

Rebuilding Through Self-Compassion

But mindful eating is only part of the equation. To rebuild a healthy relationship with food, we must also practice self-compassion. For many, food carries emotional weight, guilt, shame, or anxiety. These emotions often stem from unrealistic standards we set for ourselves or pressures from society.

One key to shifting this narrative is treating ourselves with kindness. If we overeat, it’s common to spiral into self-criticism. We tell ourselves we have no willpower. But it’s okay to eat more if we don’t do it often. Therefore, what if, instead of judgment, we offered ourselves understanding?

Challenge the inner critic. The next time you catch yourself feeling guilty about food, pause. Ask where that voice is coming from. Is it societal pressure, or perhaps old beliefs about what it means to be healthy? Replace that negative self-talk with a gentle reminder that one meal does not define you.
Celebrate progress, not perfection. Shifting your relationship with food won’t happen overnight. There will be days when it feels easy, and others when old habits resurface. The key is to focus on progress rather than perfection. Each mindful moment counts, even if it’s just a single breath between bites.

Embracing Food as a Source of Joy

Ultimately, rebuilding our relationship with food is about more than what we eat. It’s about how we approach food, both with mindfulness and compassion. When we shift from seeing food as something that controls us to something we engage with joyfully and without fear, we begin to heal that relationship.

Eating shouldn’t be a source of stress but one of comfort and connection, a way to nourish not just the body but the mind and the soul.

So the next time you sit down for a meal, take a deep breath. Let go of distractions and be present. Approach your plate with curiosity and kindness, and slowly, you’ll start to rebuild your relationship with food, one mindful bite at a time.

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Discover 5 Effective Ways to Relax and Unwind: A Guide to Self-Care

Are you feeling the need to relax but unsure which relaxation method suits you best? Let’s explore some of my favorite techniques which can help you unwind and rejuvenate. Choose the one that resonates with you the most, and embark on a journey of self-care.

Mindful Breathing: Embrace the Power of Conscious Respiration – Have you tried mindful breathing to ease stress and promote relaxation? Unlike our usual unconscious breathing, mindful breathing requires intentional focus. Find a comfortable spot, sit down, and inhale deeply through your nose, allowing your belly to expand. Exhale slowly through your mouth, emptying your belly. Concentrate on the rhythmic flow of air through your body. Practicing this mindful breathing technique at least three times a day can significantly reduce stress. You can do it anywhere, anytime – just take a minute for deep, conscious breathing, and feel the relaxation take over.

Meditation: Embracing Mindfulness for Inner Peace – Discover the simplicity of mindfulness meditation to care for your mind and well-being. Close your eyes and concentrate on the sensation of air entering and leaving your nostrils. Stay focused, redirecting your attention to your breath if your mind wanders. Meditation doesn’t have to be complicated – even a few minutes can make a difference. For those who love technology, there are meditation apps that guide and support your journey. Incorporate short meditation sessions to your day to experience a profound sense of tranquility.

Massage: Unlock Serenity and Well-Being – Tension can melt away with a soothing massage, providing a sense of serenity and relaxation. If you can’t access a professional massage, consider massage devices for targeted relief on your neck, feet, back, or head. From massage chairs to eye masks, various tools are available to help you unwind. Try simple solutions like rolling tennis balls under your feet for a DIY reflexology session. Reclaim your calm and bid farewell to stress.

Yoga and Pilates: Nurturing Physical and Mental Health – Explore the combined benefits of Yoga and Pilates for both physical and mental well-being. While Yoga emphasizes the mind-body connection, Pilates engages your muscles deeply. Whether you prefer the meditative flow of Yoga or the dynamic exercises of Pilates, these disciplines contribute to overall health. Incorporate these practices into your routine to enhance relaxation and build resilience against life’s challenges.

Aromatherapy: Elevate Your Mood with Aromatic Bliss – Harness the power of aromatherapy by using plant essences to promote relaxation. Essential oil diffusers can atomize oils, creating a calming atmosphere. Some favorite relaxation oils include Lavender, Neroli, Marjoram, Grapefruit, Mandarin, and Scots Pine. Each oil brings its unique properties, from sedative and calming effects to stress relief and emotional balance. Experiment with these scents to find the perfect aromatic escape that suits your relaxation needs.

These are my top relaxation methods, each offering a unique path to tranquility. Choose the one that resonates with you or mix and match to create your personalized self-care routine. Remember, taking care of yourself is a powerful step towards a more relaxed and balanced life. Share your favorite relaxation method or discover new ones to enhance your well-being!

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Breaking the Chains of Procrastination: Take Timely Actions

In today’s fast-paced world, procrastination has become a habit for some of us. We delay paying invoices, scheduling dentist appointments, and even taking out the rubbish. However, the consequences of prolonged procrastination can be more serious than we often realize.

Consider the pressing issues of our time. Delaying action on global challenges can lead to irreversible consequences, just like neglecting tasks in our personal lives. Think for instance at our health; ignoring the first signs of illness can result in missed opportunities for effective treatment.

The Latin roots of the word “procrastinate” shed light on its meaning: “pro” means for, and “cras” translates to tomorrow. In essence, procrastination is the act of postponing tasks, often with the misguided belief that they will somehow become less tedious or disappear.

Statistics from the United States reveal that approximately 20% of the population habitually procrastinates, deferring tasks as if expecting them to magically become more manageable. Yet, reality proves otherwise.

Fascinating insights from a study conducted by Chinese researchers indicate that procrastinators exhibit hyperactivity in certain intellectual regions. These regions are part of a network associated with mind wandering. When faced with tasks like scheduling a dentist appointment or paying an invoice, these hyperactive centers divert attention, prompting the procrastinator to contemplate other, more appealing thoughts and concoct excuses to avoid unpleasant tasks.

Conversely, individuals who meticulously plan and complete tasks in advance demonstrate high activity in the brain’s focus-enhancing zone. This area inhibits mind wandering, enabling them to stay concentrated on the task at hand. For those who work diligently according to a schedule, distractions are minimized, ensuring a more focused and productive approach.

So, what can be done to overcome the allure of procrastination? Recognizing that the brain is a muscle with inherent plasticity, it becomes clear that we can actively train and shape it. Developing habits that prioritize focus and planning can help build resilience against the wandering tendencies that lead to procrastination.

In a world filled with distractions and demands, embracing proactive approaches to tasks, training our mental muscles, and tapping into the brain’s plasticity can pave the way for a more efficient, productive, and fulfilling life. After all, in a culture where tomorrow is often the default setting for action, seizing the present moment can be a powerful antidote to the procrastination epidemic.

Would you define yourself as a procrastinator?

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The Thought Landscape – An Alternative Way To Deal with Negative Thoughts

I have been receiving Miguel’s emails for some time, cannot really say how long. Recently, I received this article in my mail box that perfectly matches with the purpose of my blog. Actually Miguel, also published a video, in case you prefer watching to reading. Enjoy it!

Humans have a natural tendency to gravitate towards negative thinking.

We could assume that tendency is there because it gave our ancestors a small survival advantage.

Those that were happy-go-lucky optimists got eaten by wolves.

Those that were pessimists and hoping for the worst didn’t get eaten as much.

So here we are today with a lizard brain primed to expect the worst.

Although there might be an evolutionary advantage to being pessimistic, living your life pestered by gloomy doomy thoughts is no fun.

The truth is today we live in a much more safe environment than hundreds of thousands of years ago.

It’s very rare for people to succumb to hungry tooth sabre tigers and such.

Yet, we live in a constant state of alert and fear triggered in part by nature only exacerbated by the news and social media.

So how do we escape negative thoughts?

Besides recreational drugs, alcohol, mindless social media binging, and meditation, I dare to propose a new way to lead happier mental lives.

You could think of this method as a thought experiment, a new mental model to deal with pessimistic thinking.

I call it the thought landscape.

Disclaimer: if you have trouble using your imagination or suffer from aphantasia, it won’t be easy to implement this approach.

The concept is quite simple to understand but tricky to master.

It goes like this:

A: There is a large number of thoughts we can have (negative, positive, neutral)

B: However, at any given instant, we can only think of one thing.

C: We can choose what we think at any given instant (focus)

D: Therefore, we can choose to substitute any current thought with any other available thought from A.

These are vast assumptions so let me elaborate a bit on each point.

A: This one everyone should agree. The number of thoughts a human can have is between 0 and Many. Many could be thousands or millions, a lot.

If you have a working brain, A should always be many. 0 is only for dead people.

B: This could be debated. However, we could safely assume that we can only hold one thought at a time. Thinking two thoughts simultaneously is not possible. I.e., you cannot think blue or black simultaneously (“Bluk” is not a colour!)

C: This could be more debatable, but If I tell you to think of a white elephant, usually you’ll think of a white elephant, not of a purple platypus. So you were able to change your thinking deliberately.

D: If the three statements above hold true, then it has to be true that we can control what we think at any given moment.

And if D is true, then it is good news for all of us!

This means that thinking negatively is, for the most part, a choice.

So, if you catch yourself stuck on negative thinking, now you know it’s because you chose to do so.

Great, and then what?

Then you can discard that thought, take a step back and look at what other thoughts are available from A.

The goal of taking this imaginary step back is to gain a new perspective.

Is to gain some altitude and contemplate which other thoughts you could choose from.

In A., we established that there could be many other thoughts you could have.

The range of available thoughts is what I call the thought landscape.

Like a physical landscape, you’ll see valleys and hills.

Now that you’ve momentarily elevated yourself over your thought landscape, it’s time to choose.

What other thoughts do you see that you could choose to think next?

Let me give you a concrete example of how this would play out for me.

So here I am, thinking I’m not good enough, smart enough, that people suck, that the pandemic sucks, that politicians are hypocrites, etc.

I’m feeling like shit. This is no fun. Then I realize I can choose what to think.

I take a step back and look at what other thoughts are currently available across my thought landscape.

In the beginning, it’s hard to see past a few meters because all the negative thoughts are fighting for attention, clouding my vision.

I try to rise a bit higher, past the dark fog.

I know there are other thoughts across the dark valley of shitty thoughts.

There you go… I see some light.

About 2 km away, I see a couple of green hills peeking through the clouds.

I take a closer look.

I see my family on one of them.

They love me. I feel happy to know they are alive and they love me.

I see food. Yum! I can see I have plenty of food, and I can afford more if I need to.

That makes me happy.

Another hill. Wow! I’m relatively healthy. How lucky I am! I can still walk, play sports, dance, use my body. My hands work… I can build things!

Another hill further away.

I see people in need. People whose lives I could make better. It makes me happy I could help other people. That’s important.

This exercise took only a couple of minutes, and my outlook has completely changed.

I feel gratitude. I feel alive. I feel happy.

My thought landscape is full of wonderful thoughts to choose from.

I don’t want to discriminate against negative thoughts. I just don’t want them to dictate how I feel 90% of the time.

I don’t know about you, but I don’t remember a single day of my life where I didn’t have a moment where my mind wasn’t imprisoned by negative thinking.

Negative thinking is inevitable. It’s there for our survival. We just need to learn how to keep it at bay.

The thought landscape will always offer you plenty of alternative thoughts, equally or even more valid than the negative thoughts you currently hold in your mind.

Give your positive thoughts a chance to live.

They deserve some attention too.

Peace. Love. Happy-Cookies.

Miguel @ Grumo.com

Dealing with negative thoughts

The Benefits of Yoga

Do you know yoga can do more than just strengthen and tone your body? Recent research shows it can have a powerful effect on your health—making it a perfect remedy for several diseases, from high blood pressure to anxiety and depression.

For years, yoga was considered part of the New Age. But today you can find yoga classes all over, and people are giving it a try.

You may already be familiar with some yoga moves such as downward dog and mountain pose, but yoga is more than that. It’s a total mind-body workout that includes: postures, breathing practices, deep relaxation, and meditation that helps improve your health in several ways.

Some health benefits:

Yoga helps you improving your balance, flexibility, strength, and coordination
Yoga can help reduce your risk of heart disease
It may be the perfect way to relieve migraines and fight osteoporosis
Yoga can undo the harmful effects of stress
Relaxing breathing techniques you can practice anywhere so you can stay calm and release tension

Plus, the meditation component of yoga may even help to delay the beginning of Alzheimer’s disease and fight age-related declines in memory.

Why not give yoga a try and see how it can help your health?

Get Your Energy Back by Following These 5 Tips

Spring brings back light. The short winter days are now a memory. It is the perfect time to recharge your batteries and repair your body, your spirit and your soul. Find your energy to get a good start.

Spring is the season of renewal. Every spring day is a new departure. Each morning represents a new chance to reach your goals and follow your dreams.

To get the best out of this spring spirit, here are 5 tips to regain your well-being.

1.Take care of yourself and adopt a healthy sleep pattern. Sleep is essential for physical and mental well-being, specialists recommend sleeping between 7 and 9 hours per night. Feeling rested after a good night’s sleep allows you to better manage your energy during the day.

Tips: Plan your day the night before. In the evening, do restful activities. Create an environment favourable to rest by eliminating strong light and screens (TV, computer but also mobile phone) in your room. Practise yoga or meditation exercises.

2. Energy is on the plate. Breakfast is the most important meal of the day. With it, you establish the blood sugar level, avoid the cravings during the morning and give your body the energy it needs to function. Beware of some foods that could be counterproductive. Too sweet food gives you an immediate energy boost but, when over, they will leave you more tired than before.

Tips: Avoid sugars and caffeine in excess and favour food that makes you feel full, such as bananas or apples. Drink large quantities of green tea (which also helps weight loss and prevents cells aging). Buy fresh fruit and vegetables and try to eat less refined food (whole grains would be great). Make the menu of your week and fill up the fridge to avoid coming home hungry and having nothing to eat. By doing so, you will eat what you have and will not order food to be delivered at home. Establish a regular daily meal pattern. Have you ever thought about learning to cook?

3. Meditation is useful for your well-being. We live at high speed. Sometimes this rhythm of life prevents us from fully living the things we do and focusing on them. Many activities can help us take better advantage of the present moment and meditation is at the top of the list. Before going to work, focusing on the rhythm of breathing (inhale / exhale) can help you face the day more calmly. Meditation has beneficial effects on the brain and the general well-being.

Tips: Meditate every day at the same time: wake up your senses by disconnecting yourself for a few minutes. You do not have time? Try meditating in the shower or while you are on the bus or on the metro! It is enough to breathe with awareness. Relax while remaining alert. Follow your cat’s example, if you have one. But don’t meditate while driving!

4. Move to reduce your fatigue. Even if this statement may seem contradictory, sport is the best way to lighten your spiri up, remove your anxiety and regain your energy. Physical activity can stimulate the mitochondria, which are the generators of the body’s energy. So what are you waiting for? Put your sneakers on!

Tips: Walk at least 10,000 steps a day (I know, they are a lot). Try the sun salutation, a sequence of yoga positions that helps you release endorphins in the blood and then help you be in a good mood and spirit and energised. Practise yoga, Pilates, take a bike ride or a walk with your colleagues. Walk with awareness, focusing on each one of your steps and trying to feel the contact with the ground from the top of your heels to the tip of your toes.

5. More balance for more energy We often overlook the importance of emotional balance in everyday life. The harmony of the senses can help us feel better and improve our relationships with others. Pay attention to your emotions and learn to manage them. Do not prevent yourself from expressing them, in the appropriate ways and occasions, of course, otherwise you risk that they would become too intense and then you will no longer take control over them. Take full advantage of positive emotions and try to accept your feelings in moments of sadness or distress. Emotions have their reason for being: they are the ones who determine our actions.

Tips: Try looking at things from a broader perspective: everything in life is useful, even if it does not seem like that. Try not reacting immediately, breathe deeply and remind yourself that it will go away. If you really have to take a position, count up to ten before speaking. Set goals regularly to get the best out of yourself by living again your feelings or thoughts.

Strengthen the Body and Mind with Pilates

Do you know Pilates? It is a complete physical exercise that strengthens the muscles and the mind at the same time. During a Pilates session, the mind controls the movements of the body and the breathing allows the movements to be amplified. It’s not complicated, is it? Although it is a rather simple discipline, Pilates is an intense sport that helps to regain physical and mental well-being.

Through the sequence of fluid postures, Pilates allows you to work the strength and flexibility of the whole body. Pilates is an excellent exercise to recover your shape, and the benefits go beyond the loss of a few extra pounds and a flat stomach.

The stressful rhythm of modern life does not always allow us to take care of ourselves, of our body and our mind. Too often, we spend all day sitting in front of the computer, busy finding solutions to different problems. As a result, it is not rare to suffer from muscle contractions, back pain and stress in general. Focusing on the present moment and strengthening the abdominal muscles (the so-called Power House), Pilates is an exceptional antidote to the tensions of your body and mind.

6 Tips To Meditate While Walking

Walking and meditating are two powerful anti-stress remedies. Practicing them together brings enormous physical and psychological benefits. Ten minutes a day are enough and you can practice meditation walking at any time of day and anywhere. No excuses, then! Do you want to try?

The meditative walk, both outdoor in the nature and in the chaos of the city, allows us to free ourselves from everyday stress.

Walking by itself is good for your health. It allows to eliminate cardiovascular diseases and back pain, for example. Why not combining this practice with meditation? Here are 6 tips on how to do it.

Keep your back straight.
Synchronise the breath on your steps, by keeping a quiet walking pace.
Become aware of your body: focus on your feet, on your legs, on the movement, on the contact with the soil. Try to eliminate tensions and concentrate only on the steps.
Focus on the feelings this practice gives you. Are they pleasant? Does your body relax? Does your mind relax?
Then move your attention on your emotions. What do you feel? Do not judge the emotions you feel, let them go, observe them as a spectator.
Finish your practice by standing, contemplating the feeling of fullness and thanking your body and mind for the beautiful meditative walk.

Do not try not to think. Thinking is the activity of the brain, it is impossible to stop it! On the other hand, try to take advantage of the moment of relaxation you are experiencing, to become aware of your body and your emotions without this affecting your mood and without judging.

By regularly practicing the meditative walk, you will feel more and more balanced and at peace with yourself.

Procrastination

To procrastinate is a fashionable word nowadays. We procrastinate for invoices to be payed, for the dentist, for the rubbish to bring down…

Waiting too much can have serious consequences. Think at the climate change, for instance. Or at illnesses. If you don’t’ try to find out what you have as soon as you noticed the first symptoms, it may become too late. The doctor may say: “You would have come at the beginning, it would have been different. We would have been able to deal with it, the chances would have been better… ”

Cras in Latin means tomorrow, pro means for. Therefore, pro-cras means: it is for tomorrow.

Statistics show that in the United States about 20% of the population, post-pone the boring tasks to the next day, as if the tasks in question had then the virtue of disappearing or becoming less boring (in reality, isn’t it rather the opposite)?

A study carried out by Chinese researchers shows very interesting results: procrastinators have certain hyperactive intellectual regions, that are a part of a network of mental wandering: when it is time to take an appointment with the dentist, to pay the invoice or to bring down the rubbish, these centres make the person think at something else. And, let’s say it, to try to find out excuses on how unpleasant would be carrying out these tasks.

Besides, in procrastinators’ brain, another zone is weak. It is the zone that blocks the activity of wandering and that allows to remain focused.

People who work in advance according to a planning, in order not to be taken by surprise at the time of an examination, or of the fiscal term, they have a high activity of this area, so that the wandering zone is blocked.

When the mind gets loose from the planned purpose and begins to wander, the brain gets vulnerable in that area, which is very sensitive to all that is uncomfortable or disagreeable.

What to do?

The brain is a muscle, let’s train it and exploit its plasticity!