Thursday, July 03, 2014

My Dad & My Mindful Stop


Today is the anniversary of my beloved Dad's death. It's been more than 20 years since he left us, but I still miss him tremendously. When someone you love dies, you never quite get over it, you just learn to slowly go on without them. But always keeping them tucked safely within your heart.


Here's my mindful S.T.O.P. experience today:

S - Slow down. As I finish my day of work this afternoon and get ready to head off to a business appointment, I mindfully close my eyes and take a few deep breathes in and out as I slow down to reflect on what my Dad means to me on the anniversary of his death.

T - Take note. I start having racing thoughts about the meeting coming up and my sadness of having lost my Dad. My silent observer puts these thoughts aside.

O - Open up. Before I leave the house, I take some time out to sit in my living room couch looking at the patio outside. With a few deep breaths, I focus on appreciating the moment. I can see the winter sunlight beaming into the house, feel the warmth of the sun, hear the sound of birds tweeting, and dogs barking from next door.

P - Pursue values. In this moment, I particularly value the values that my beloved Dad had instilled in me. He was a man of courage, generosity, kindness and boldness. Most of all, I value the love that God has given me through him.

Monday, June 30, 2014

Exercise and Physical Activity


Staying active through exercise throughout the week is one of the activities I do for my Winter Wellness Workout this season. I believe that it can
improve my overall wellness, including a healthy body and state of mind, and have a positive, direct and long term benefits on my everyday life, not just for this winter, but in all seasons.
A number of studies have shown that exercise helps lift our mood and improve sleep patterns. It may also change levels of chemicals in our brain, such as serotonin, endorphins and stress hormones. Doing any physical activity is better than doing nothing on most, preferably all, days of the week with the goal to accumulate to either 3-5 hours of moderate intensity, 2-3 hours of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities weekly.

The following physical activities are great for beginners, to more advanced seasoned fitness fanatics:
  • Muscle strengthening (resistance and strength training) twice a week - strength training exercises work your muscles by applying a resistance against which the muscles need to exert a force. As a beginner, I've adopted a strength training program that involves 8 to 10 exercises that work the major muscle groups of the body. I just do it at home with a pair of dumbbells.
  • Aerobic exercise (cardio training) including walking, jogging, zumba, cycling 3-4 times a week.
  • I've also started the total body boot camp workout & cardio workshop with FitnessBlender through their youtube videos. They also have bodyweight workouts, HIIT, Pilates, yoga, circuit training, stretching, and more; workout videos for literally every fitness level, including very beginner to incredibly advanced.

It's been well documented that regular exercise and physical activity can increase mood, self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress. All this can ease your stress levels and give you a sense of command over your body and your life.

Sunday, June 29, 2014

Characteristics Of Mentally Strong People



I was reading an article through Infographic A Day things that mentally strong people do that low achievers don't, which I find very interesting and thought-provoking at the same time. These points are adapted from several blog posts featured on Forbes.com during the past month. How many of these 18 things do you have?

1. They move on. They don’t waste time feeling sorry for themselves.
2. They keep control. They don’t give away their power.
3. They embrace change. They welcome challenges.
4. They stay happy. They don’t complain. They don’t waste energy on things they can’t control.
5. They are kind, fair, and unafraid to speak up. They don’t worry about pleasing other people.
6. They are willing to take calculated risks. They weigh the risks and benefits before taking action.
7. They invest their energy in the present. They don’t dwell on the past.
8. They accept full responsibility for their past behavior. They don’t make the same mistake over and over.
9. They celebrate other people’s success. They don’t resent that success. They also celebrate their own success.
10. They are willing to fail. They don’t give up after failing. They see every failure as a chance to improve.
11. They enjoy their time alone. They don’t fear being alone.
12. They are prepared to work and succeed on their own merits. They don’t feel the world owes them anything.
13. They have staying power. They don’t expect immediate results.
14. They evaluate their core beliefs — and modify as needed.
15. They expend their mental energy wisely. They don’t spend time on unproductive thoughts.
16. They think productively. They replace negative thoughts with productive thoughts.
17. They tolerate discomfort. They accept their feelings without being controlled by them.
18. They reflect on their progress every day. They take time to consider what they’ve achieved and where they are going.

Tuesday, June 24, 2014

Be Curios, Not Judgmental

We make judgments when we think we already know all we need to know. When our judgment includes strong disapproval or dislike, we become more dismissive and cynical. So, if you want to understand more about the world around you, while at the same time feeling less critical, it is important to turn your judgment into curiosity and observation.

The Biblical teaching of 'loving your enemies' is in line with shifting judgments into curiosity and observation, which helps you better understand the world. You also make better decisions if you are curious to know more, seeking to find the request for help underneath the accusation, you put yourselves in the optimal and positive position to be loving and compassionate towards yourself and others.

Let us observe and nurture curiosity instead of judge. The moment you feel judgment coming from you to others or towards you, stop it immediately.

Mother Theresa said, “If you judge people, you have no time to love them.” And if you are judging yourself, how can you experience the type of self-love that can lift your spirit and bring you happiness and joy?

Spiritual Lessons From The Garden


For those of you who know me personally, you probably know that I've started contemplating the idea of learning to be a green thumb early this year (I say 'contemplating' because I have very little gardening experience). So I started planning for my gardening mission, determining what I needed for my lifeless front & back yards, including plants, tools and fertilizer to buy,
when I would arrange time to do the work. After getting advice from experienced gardeners with some important considerations such as soil quality, how much sun the area gets and what style landscape I wanted, plant selections, I started this wonderful journey!

To my pleasant surprise, in the last few months, I've not only learned the skills at planting, growing and tending the garden, I've also learned spiritual lessons from the Scripture along the way, with the parallels of different phases of gardening like weeding, planting and harvesting etc. Because of that I have found great joy in gardening as I identify with these lessons as I plant and nurture my own garden.

The followings are some spiritual lessons to be learned from working in the garden.

(1) Weeding
Weeding was the first ever activity I had to engage in when I started tending my front and back yards. Throughout the years because of lack of care, we had accumulated a lot of ugly weeds which looked awful and simply dis-pleasing to our eyes. That was originally one of the main reasons why I had determined to start the garden project. I simply could not stand the weeds anymore :p

So as I pull the weeds, which are the most prolific of all vegetation in the garden I am often reminded of my toxic thoughts. It has been said, "Weeds never sleep." They are like sins and don't take any nurturing or care to grow. They will overtake us unless their roots are yanked.

How lovely the soil looks without the presence of weeds. And yet we all know that within a matter of a few weeks, the weeds will always come back. Similarly, there are 'small weeds' that grow in our hearts, and we are unaware of them until they come back. Like toxic thoughts, weeds can creep into our lives when we don't pay attention to it.

(2) Planting
When planting from seeds, it's essential to know the exact depth to put the seeds in the good soil. If they are planted to deep, there won't be enough water to soften the shell. But if they are too shallow, the birds can easily find them and eat them. In the Scripture, there was a parable that talks about the sower who sows the seed, and the seed being the word of God. It's important to plant the word of God in our heart with the right attitude. Otherwise it would be too shallow or too deep, where the seed will either be taken away or not having enough nourishment to produce a good crop.

(3) Harvesting
Since I am new in this 'green-thumb' gardening journey, I can't say I have had a lot of experience of seeing the wonders of harvesting yet. But I can imagine even with my limited experience of growing plants, if the conditions are not right, they won't grow to maturity (and yes I had a couple of pot plants that died in the summer months due to lack of water and strong heat). So it is with our Spiritual walk. We have the responsibility to prepare our hearts, and plant the healthy thought pattern in our mind.

Another important consideration is the type of seeds that we sow into the soil of our hearts, as it determines the kind of crop we will get. Bad seeds in our lives include things such as toxic thoughts, unforgiveness and hatred etc. On the other hand,
good seeds will build up our spirit, and this is like sowing into the soil of our hearts. These good seeds in our lives include being kind to yourself and others, and being grateful for what you have and reaching out to help others in need etc.

As is my experience, it is never too late to begin to learn gardening, and also work in your spiritual  garden. There is a plentiful harvest, and fertile soil out in the world that we can make an impact to. Are you willing to bless others through your garden?

Wednesday, June 18, 2014

10 Tips For A Healthier Life

Are you optimally healthy? All our systems and organs (stomach, liver, kidney, heart, lungs, intestines, colon etc) need to be well for us to be optimally healthy. We need to take proper care of our body, mind and soul to live a healthy life.
Everyone of us wants to be healthy and fit. Right? But what do you do for it?

Below are 10 tips for a healthier life. The key to  healthy living is making small changes: eating the healthy way, drink enough water, physical activity, optimistic point of view - these are just a few simple ways to improve your lifestyle. Small changes lead to big results.
  1. Exercise regularly - take a daily walk, use the stairs as often as possible, walk your dog a bit longer, stretching in the morning

  2. Drink at least 8 glasses of filtered water a day - water helps to clear our system, bring on metabolism rate and flush out the toxins
  3. Get enough sleep every day - lack of sleep makes you feel tired, you can't concentrate your attention. Some studies have shown that 8 hours is the average requirement for adults
  4. Eat and snack the healthy way - eat more fruits and vegetables (5-9 servings are ideal). Choose raw nuts or berries for snack, they are rich in vitamins and minerals
  5. Live with passion and purpose - a life filled with passion and purpose is a healthy life. Smile, love others, and always look on the bright side of life
  6. Have a balanced lifestyle - a plan for balanced self-renewal in the four areas of your life: physical, emotional, mental and spiritual

  7. Hang out and learn from healthy people - as much as we like to think of ourselves as individuals, it turns out we are who we hang out with
  8. Minimise excess processed food, caffeine, salt and sugar - They are the main reason why people all over the world are getting fat and sick
  9. Relax and do things you enjoy - relaxation is one of the most important keys to health and well being. It is the antidote to stress which is known to contribute to the development of disease
    which is known to contribute to the development of disease. - See more at: http://heartofhealing.net/relaxation-wellness/benefits-of-relaxation/#sthash.BLwiNiHX.dpuf
    which is known to contribute to the development of disease. - See more at: http://heartofhealing.net/relaxation-wellness/benefits-of-relaxation/#sthash.BLwiNiHX.dpuf
  10. Take supplements - we need supplements to promote proper vitamin & mineral intake for Optimal Health.  I highly recommend isotonix supplements, as not all supplements are created equal. To understand why, take a look at my website here.

I Am Enough


I don't know about you, but I tend to put a lot of pressure on myself. I am generally an "all-or-nothing" person. If I think something is not good enough, I either stop doing it all together or won't stop until I feel like I've made it. And the concept that "I am not good enough" comes from past experience of failures in various areas of my life.

Brene Brown, the expert of shame and vulnerability, says "shame is the most powerful, master emotion. It's the fear that we are not good enough." Coming originally from an Asian background, where shame and honour are inextricably tied together, I can certainly relate to that! With the false motives which often propels me to do what I do because of performance orientation, this lie that "I am not enough" has been ingrained in me since I was a little girl.


I am going through Dr Caroline Leaf's 21 Day Brain Detox where we are taught how to think the right way toward a toxic free mind. By controlling the direction of our mind, we control the direction of our life. We can perform simple brain surgery on ourselves by getting rid of toxic thoughts and planting healthy ones in their place. Since day 1 of this program, I've been dealing with this particular toxic issue of "I am not enough" with associated thoughts. So far the active reaches have been very helpful for me to work through heading toward healthy thought pattern.

At the end of the day don’t we just want to know that we’re “enough”? Unfortunately many of us walk around feeling either that we are not enough or that others aren’t enough for us. My experience tells me that a lot of my disappointments and discouragements could be traced back to me feeling like I am not enough and/or the other people in my life aren’t enough. 

This afternoon through prayers and discussion with a friend, I was once again reminded that due to performance orientation, and the desire to please others, I seek validation, approval and acceptance by people around me, particularly my dad, who had passed away more than 20 years ago. That's essentially where the toxic thought "I am not enough" comes from. By going to the foot of the cross and giving this burden to God, I am assured that I am enough, as the free woman God created me to be. As I was praying this afternoon, the Scripture from Galatians 2:20 came to mind "I have been crucified with Christ and I no longer live, but Christ lives in me. The life I now live in the body, I live by faith in the Son of God, who loved me and gave himself for me." I also felt at that moment my performance orientation was brought to death. I can now find worth or value in who I am in Christ, not just in what I do.

As I was driving home, I could hear the gentle whisper from the Lord, "you are enough just as you are, you are loved just as you are." I breathed in and surrendered myself to this truth. And I have a strong conviction that the Holy Spirit will step in whenever I feel like I am not enough again, to comfort me and carry me. I am so thankful that I am loved, accepted and even cherished just as I am. And because of that, I know I am enough!

Sunday, June 15, 2014

Winter Wellness Workout


Recently I've made a conscious decision to
boost my holistic health and total well being, particularly physical and mental health as I go into Winter. I've embarked on a "Winter Wellness Workout" since the start of June with the goal to get both my body and my mind in better shape. 

Indeed, there are significant parallels between physical and mental well being. Whether working out your body to build strength, or working your mind to achieve emotional balance, a wellness workout with a reasonable plan is necessary.

Here is my "Winter Wellness Workout" Plan:

(1)
Staying active through exercise and physical activity throughout the week
(2) Taking an Isotonix daily essential supplement kit
(3) Eating well by following the nutritional guide through TLS
guide to healthy eating
(4) Practicing mindfulness
(5) Using an app called de-stressify
(6) Going through a 21 Day Brain Detox


Though this is a Winter Wellness Plan, my emphasis is on long term improvement in holistic health and quality of life. Now two weeks into this Winter Wellness Workout, I will continue to pay attention to my body and mind from empowerment to exercise, from sleeping well to eating right, so that I can be of more value to the people around me. 

A total wellness workout means minding both mood and muscle. Would you like to join me on this challenge, whatever season you are in?

Saturday, June 14, 2014

Technology and Face-To-Face Communication


For a few years now, one of my goals is to be more effective in my communication and connection with the important people around me. And I embarked on the journey of embracing internet and social media technology to do that. Within a few years, I have become more and more comfortable with the technology and internet communication pattern. At times admittedly even more so than face-to-face communication! Can anyone reading this relate to that? 

Studies show that only 7% of communication is based on the written or verbal word. And 93% is based on nonverbal body language. This presents a paradox! With all the powerful social technologies available to us, we are more connected, but potentially more disconnected than ever before. I am a living example of this paradox. I have found that as much as I have been really enjoying keeping in touch with my friends online, I still long for the personal touch. Also, I've had serious disagreements with friends when text messages and emails are misunderstood, because words alone without body language and facial expressions can be misinterpreted wrongly easily.

Technology is an awesome tool to help us stay in touch with our loved ones, but it shouldn’t take the place of face-to-face communication when it is possible.  As I've shared in my previous post here, one of my most valued core needs is 'connection / love',  I'm grateful that I have discovered mindfulness to improve my relationships by focusing on the moments, being more aware of my thoughts & feelings, as well as being present to enjoy and appreciate my friends and loved ones. I am obviously a work in progress, but enjoying this progressive journey very much!

How about you? What has been your experience on technology and face-to-face communication?

Thursday, June 12, 2014

Disciplines Of The Heart


Since I've been more involved in practicing mindfulness, I discovered that mindfulness is the antidote to multitasking.
Multitasking makes it easier for our brain to succumb to distraction, while mindfulness helps us recognised when we have become distracted-- allowing us to get back to the present moment.

Does the command to "pray unceasingly" from the Scripture seem impossible if we are busy for even ten minutes a day? According to the author of "Disciplines of the Heart", Anne Ortlund, the issue of prayer isn't the task of prayer - it's God! Prayer is simply the measuring device for the state of your relationship with God.  Communion with God is resting in God always, even in the midst of your busy life. This is what you do while you do what you are doing!

To rest is to live in total acceptance of God's way. It doesn't merely mean a "quiet time" for prayer preceded by and followed by the old frantic rat race, as doing that gives your brain mixed signals which breed confusion. Resting demands quiet all the time. However active your external life may be, God wants you to develop between your two ears, in the disciple of your heart, a lifelong attitude of rest in Him. To truly rest is to be mindful of the Presence of God, and the Divine Guidance in the here and now, moment by moment.

"Deep within your vast interior space.....is a tabernacle God built to commune with you. From it He calls you with tender urgency. And from the farthest reaches of your inner space an ache of yearning echoes back His call." ~ John White

As always, please share your thoughts, stories and questions below. Your interaction creates a living wisdom for us all to benefit from. 

Wednesday, June 11, 2014

On Struggles, Strengths & Firework


In my previous post, I wrote about mindful start. You know I am not always positive and mindful. At one stage of my life when I was really struggling, I thought I had missed my chance to start again after I stopped. I was stuck, I was burnout and I was depressed.  And the more I struggled the faster I was sinking.

At the time, as Katy Perry's song "Firework" (I love that song!!!) says, I feel like a plastic big drifting through the wind wanting to start again! I feel so paper thin like a house of cards one blow from caving in! I feel already buried deep six feet under screams but no one seems to hear a thing! During that dark hour, I wrote about how I felt here.

But you know what? We are all human. We all struggle, and are weak at times. Embrace and learn from your own struggles, and see them as the opportunity for growth and transformation that they are.

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” -Arnold Schwarzenegger

I am thankful that I was given the strength to not surrender to my struggles! It doesn't mean struggles won't come again, but I know I have the 'firework' in me that will see me through it all. :) x

(((firework)))
Do you know that there's still a chance for you
'Cause there's a spark in you

You just gotta ignite the light
And let it shine
Just own the night
Like the fourth of July

'Cause baby you're a firework
Come on show 'em what your worth
Make 'em go "oh, oh, oh!"
As you shoot across the sky-y-y

Baby you're a firework
Come on let your colors burst
Make 'em go "oh, oh, oh!"
You're gonna leave 'em falling down down down

You don't have to feel like a waste of space
You're original, cannot be replaced
If you only knew what the future holds
After a hurricane comes a rainbow

Maybe a reason why all the doors are closed
So you could open one that leads you to the perfect road
Like a lightning bolt, your heart will glow
And when it's time, you'll know......
 
 

Tuesday, June 10, 2014

Mindful Start


Yesterday I wrote about my experience of Mindful STOP. Today I was reminded that after stopping is obviously starting again. A quote from Anne Frank came to mind: "How wonderful it is that we need not wait a single minute before starting to improve ourselves and our world."

On that note, in the here and now I am starting to improve myself and my world:

1. Start with myself
In order to make a difference to others and my world, I need to start with self-renewal, self-love, self-care and self-compassion. As we all know women always put others first and forget about caring for themselves until last in their everyday lifestyle. That's why starting from this month, I'm committed to embracing healthy lifestyle this Winter, and beyond, in different areas of my life.

2. Start small
Don't expect to understand what it takes straight away to get to the top, just take the next step.
Think big, but start with baby steps. When you accomplish a small step, you gain confidence that you can accomplish the next step.


3. Start with the end in mind
To start with the end in mind, you need to identify your life purpose. Consider your strengths, interests, talents and past successes. Also, find people who have been successful in the area of your interest. Listen to them and model what they do to get where they are.

4. Start now
This is the key to mindful start. Take action in the present moment. Yesterday is history, tomorrow a mystery, today is a gift. That's why it's called the present! Don't wait until it's too late before you begin to pursue the dreams and vision implanted in your heart.

As Gandhi famously said, "Be the change you want to be in the world." In order to change, we need to start with ourselves, start small, start with the end in mind and start NOW.

Monday, June 09, 2014

Mindful S.T.O.P


Do you take time out to stop and smell the roses? Are you aware that creating space in the day to stop, come down from the worried mind, and get back into the present moment has been shown to be enormously helpful in mitigating the negative effects of our stress response?

Last month, I participated in a "Mindful in May" event with the Mindfulness Coach John Shearer, where
I learned about one especially useful and simple mindfulness practice that I started to incorporate into my busy routine. It’s called the Mindful S.T.O.P. Here’s how it goes:

S – Slow down (slow down your breathing; or slowly press your feet into the floor; or slowly stretch your arms; or slowly press your fingertips together)
T - Take note (with a sense of curiosity, notice your thoughts & feelings; notice what you can see and hear and touch and taste and smell; notice where you are and what you are doing)
O - Open up (open up and make room for your thoughts &  feelings, and allow them to freely flow through you; use any defusion or expansion skill you like)
P - Pursue values (reconnect with your values, and let them guide whatever you do next)

According to Russ Harris, author of the international best-selling self-help book 'The Happiness Trap', and a world-renowned trainer of Acceptance & Commitment Therapy (ACT), a regular Mindful STOP to slow down, take note, open up and pursue values works wonders to our health and well being. The whole point of the exercise is practise, practise and practise some more! It is so worth it!

Here is my Mindful Stop experience today:

S - Slow down. After meeting a friend for some brunch in a cafe where we sit outside to have some delicious food, I start walking mindfully around Southbank in Melbourne city. I take a deep breath and then take in the beauty that is "Marvelous Melbourne", as I slowly press my feet into the floor. I slow down happily and enjoy my city.

T - Take note.  With a sense of curiosity, I notice the air temperature, the way the sunlight hits the river, the expressions of people's faces, the smell of winter breeze and the sound of an endearing Chinese elderly man playing an instrument with a smile. I stop and take a video of his performance. As I continue walking, I notice how my arms swing and how I hold my hands. I am aware of my sensation & feelings of gratitude that I am blessed to live in this great city.  I am smiling at the beautiful surroundings.

O - Open up.  I notice my thoughts starting to wander around my 'life purpose' and my 'breakthroughs'. My silent observer makes room for these thoughts and then I gently allow my mind to come back to the present moment. Then I walk back to my car to drive home, and realise as I am driving I try to remember the 6 core mindfulness processes. Interestingly that thought in itself is a distraction because it doesn't allow me to engage fully in what I am doing in the hear and now. My silent observer notices that and reminds me to be aware of awareness itself and I open myself fully to experience the feelings of happiness and joy that are in my heart as I drive home.


P - Pursue values. I value health and well being, and this winter I have made a commitment to take positive actions to be involved in "Winter Wellness" as I find that in Winter months it's easier to get sick. I have made a plan for balanced self-renewal in the four areas of my life: physical, emotional, mental and spiritual. Here are some examples of activities I focus on in "Winter Wellness" in these areas.









Saturday, June 07, 2014

Holistic Health & Total Well being


According to Macquarie Dictionary, well being can be defined as the"good or satisfactory condition of existence." A number of factors impact on our condition of existence, as well as our definition of good or satisfactory. Clearly there are both objective and subjective components to understanding this concept. Apart from the six human core needs, other basic requirements that need to be met in order to achieve a level of satisfactory health and wellness (physical, emotional, mental, spiritual) include shelter, education, community, income, happiness etc.

Each of us is a “whole” person, taking into consideration the mental, emotional, physical, and spiritual states of well being. The focus of Holistic Health focuses more on prevention than cure, helping the body achieve balance and optimal health. Therefore, holistic therapies are especially helpful to people with the ability and desire to be proactive in their healing.

We all need to have a plan for balanced self-renewal in the four areas of your life: physical, emotional, mental and spiritual. Here are some examples of activities:

PhysicalHealthy eating, fitness, nutritional supplements, rest and recovery
Emotional: Making social and meaningful connections with others, emotional regulation, realistic optimism
Mental: Renewing your mind, brain detox, reading, writing, relaxing, practising mindfulness, self-care, self-love, self-compassion
Spiritual: Spending time in worship, prayer and Scripture, expanding spiritual self through values, beliefs, empathy, reflection

As you renew yourself in each of the four areas, you experience transformation and growth in your life, increase your capacity to cope with the challenges around you. Living a life of balance means taking the necessary time to renew yourself holistically.

You can renew your mind through the Scripture and praying. Or you can totally burn yourself out by being overly busy. You can pamper yourself by relaxing in the nature. Or you can go through life mindlessly on auto-pilot, oblivious to your wellness. You can experience vibrant energy. Or you can procrastinate and miss out on the benefits of healthy eating and exercise. You can arise and face a new day in peace and harmony. Or you can wake up in the morning full of fear and anxiety. Just remember that every day provides a new opportunity toward holistic health and total well being. It is a choice. All it takes is the desire,  knowledge, and commitment.

Friday, June 06, 2014

The Six Core Needs


Yesterday I went to an all day workshop about how to be a successful coach. The trainer shared that inner peace could be achieved if we met our six core needs (invisible drivers) in different areas of our life. While each human being is unique, everyone has these six fundamental needs, and all behavior is simply an attempt to meet those six needs.

The Six Core Needs:

1. Certainty/Safety/Comfort: assurance you can avoid pain and gain pleasure
2. Uncertainty/Variety/Adventure: the need for the unknown, change, new stimuli
3. Significance: feeling unique, important, special or needed
4. Connection/Love: a strong feeling of closeness or union with someone or something
5. Growth: an expansion of capacity, capability or understanding
6. Contribution: a sense of service and focus on helping, giving to and supporting others

Understanding these six invisible drivers, and which ones you are trying to meet in any given moment mindfully, can help you create new patterns that lead to lasting fulfillment in life.

I'm interested to know, is there a particular need that you value the most? And how you meet these six core needs? For example, in your relationships, spiritual life, health, finance etc?

Thursday, June 05, 2014

Important Mindfulness Traits





Attention: Our mind doesn't sit still, so cultivating attention can be hard work. The here and now is the only time we can see, hear, smell, taste, touch and communicate.  The key is to pay attention to present moment experiences, with openness, curiosity and a willingness to be with what is.
 
Awareness:
Mindfulness is being aware of what is happening in the present moment. Your silent observer is that part of you that is pure awareness, a perspective to observe self-as-context. This is a process, not a thing, an awareness of awareness itself.

Acceptance: I believe we all have the God-given grace for each season. No matter what circumstances we are in, we can make the choice to accept ourselves, appreciate the present moment, and enjoy our lives. 

Awake: The mindful way starts with mindful awareness and slowly progresses to being awake with mindfulness. If we are not completely awake, we can't really appreciate life to its fullest. Today is the only life you are sure of. Shake yourself awake.

Actions: Actions turn your goals and dreams into reality. Taking action is a sure way to get unstuck from a merry-go-round in life. Let go, forgive yourself, take actions based on your values, passions & purpose to move forward, moment by moment.

Tuesday, June 03, 2014

The Importance of a Quiet Mind


Since I've started practicing mindfulness, I have a new appreciation towards a quiet mind. One of the things that most people want is this inner peace, reduced stress, less worry, and peace of mind.

Personally some of the most profound experiences of stillness, inner quiet, and peace of mind I have experienced in my life occurred while praying, walking in nature, sipping a cup of tea, looking over the ocean and enjoying the experience of being alive. And as I've recently discovered, paying attention on purpose, to the present moment, non judgmentally surely helps us experience inner peace.

Below are some quotes about the importance of a quiet mind that I love. Hope they encourage you to see the importance of a quiet mind:

“... in quietness and in confidence shall be your strength ...” - Isaiah 30:15

"The quieter you become, the more you are able to hear." - Baba Ram Dass

“Those of steadfast mind you keep in peace ...” - Isaiah 26:3

“Be still, and know ...” - Psalm 46:10
“... Peace, be still. And the wind ceased, and there was a great calm.” - Jesus (Mark 4:39)
“A peaceful mind generates power.” - Norman Vincent Peale

"Make haste slowly." - Zen saying
 
“... be transformed by the renewing of your minds ...” - Romans 12:2
"Awareness in itself is healing." - Fritz Pearls

"When there is a quiet mind, there is nothing to fear, for all fear exists only within the thoughts of the mind." - Rita Friedman

If you are like me, someone who is used to engaging in many activities and always having many thoughts in your mind, starting to nurture a quiet mind through being still can be challenging. I have started to “practice” this state of mind as much as I can, using what I already have in front of me as a reminder to be mindful and aware.  If you remain open for practicing the Presence of God, peace and calm can happen to you, and quietness will certainly be your strength in His strength.



Monday, June 02, 2014

Renewing Your Mind


Do you ever think about what you're thinking about? Everyday you wake up do you connect with your life? Everything you think, learn, see, and do, shapes your brain and changes your life. Whether you realise it or not, you’ve been training your brain since the day you were born. Do you know that you are actually your own mind gardener and that you can choose your thoughts?

The best thing you can do is renew your mind with the Word of God so we can think like He thinks and experience His good plan for our lives. Romans 12:2 says,"Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will."

When you spend time studying the Word and renewing your mind with the Truth, it helps you set your mind in the right direction so you can have more victory in Christ in your life. And as this new way of thinking gradually renews your mind, it dilutes the old thinking and transforms your perspectives and attitudes. Moment by moment of every day you are changing your brain with your thoughts in a positive or negative direction. Every time you think and choose, you cause structural change in your brain. Your thoughts impact your spirit, soul and body.

Right now I am going through Dr Caroline Leaf's 21 Day Brain Detox, which is an online daily guide that takes only 7-10 minutes each day, where Dr Leaf walks us through each of the 21 days guiding us to a toxic-free mind. This program is changing my life!

By controlling the direction of your mind, you control the direction of your life.

Sunday, June 01, 2014

Mindfulness


So far my life journey has taken me down various roads with different twists and turns. In the last decade I've been involved in both ministry and business, always multi-tasking and being super busy. So many of us don't take time to stop and smell the roses. We scarf down a great meal just to get to dessert, just to get to the wine, just to get to bed with an overly full stomach. We're always thinking about the next great thing instead of living in this wonderful moment that is right now. When we start living in the moment, we want to take advantage of it.

Now I am learning to be more mindful.  The practice of Mindfulness was introduced to me through an online course I did last year. Since then I have been focusing on living in the moment and trusting the Holy Spirit to direct my life.
 
I participated in an online awareness event through facebook last month called "Mindfulness in May" with the Mindfulness Coach John Shearer, where I committed to practicing and sharing what I've learned daily during those 4 weeks in the posts and comments, and I found the experience really beneficial to me.

Mindfulness is paying attention to present moment experiences, with openness, curiosity and a willingness to be with what is. It is the energy of being aware and awake to the present moment. It is the continuous practice of touching life deeply in every moment of daily life. To be mindful is to be truly alive and present with those around you and with what you are doing. 


According to Ellen Langer, Harvard Psychology Professor, mindfulness is intentionally noticing things in an active state of mind, which results in an intense experience of engagement. Below is a clip of Ellen sharing on "Mindfulness over Matter", which I find very interesting.



Here's the link to Mindfulness on Wikipedia if you would like to read more about it.

Sunday, June 30, 2013

2-3 plan (UnFranchise Business) Vs 45 year plan


As an entrepreneur, I love the business concept where a system is provided for us to create an ongoing residual income while providing customers with a better way to shop, through building only two teams in the various multi-billion dollar industries including health and nutrition, website design and solutions, anti-aging and personal care, cosmetics, weight management, and the UnFranchise Business 2-3 year plan. I knew this was the perfect blueprint to accomplish my goals and dreams, and am very excited to be involved in it to build my financial future.

If you would like to know more, please contact me directly and we can have a skype chat / google hangout! Alternatively you can also learn more from my website www.kittycheng.com, or watch a recorded webinar at www.marketaus.info.

Tuesday, May 14, 2013

I've Gone Global! :) x


I’ve been excitedly awaiting the launch of my global website
www.global.shop.com/transform2010
for a while now and I am happy to say that it's now live!!!

This global "mall without walls" 24/7 shopping portal allows you to purchase our Market America / Market Australia branded products from virtually anywhere in the world! From popular Isotonix® and Motives® to home & garden and pet health products, anything and everything you can think of!


The site automatically detects your language and the country you’re visiting from. How amazing!I encourage you to take some time to look around the new site and familiarize yourself with it.

Please leave me a comment letting me know what you think of my new global web portal. :) xxx

Monday, March 18, 2013

About Me :)


Thursday, March 07, 2013

The Health Benefits of Earthing


Earthing is a recently rediscovered healing paradigm using the abundance of the Earth's electrical energy to balance our biological electrical systems. It's anti-inflammatory and anti-oxidizing effects are excellent for health and healing.

I only learned about this concept last week on the internet, and have found it makes sense.
In the past, I often noticed that when I sat or walked (barefoot) on the grass or sand in the beach, it always relaxed me. 

I've started reading up and researched on the health benefits of earthing (as I've been quite sick for a while late last year). I learned that "earthing" or "grounding" is as simple as placing your bare feet on the ground. 

According to scientific research, proven results have now shown that Earthing dramatically improves so many health challenges common in this day and age such as insomnia, chronic pain of multiple diseases and injuries, exhaustion, stress, anxiety and premature ageing. 


Just like our need for Air, Water, Sunlight and Food our connection to the earth is so vital that standing on the Earth barefoot can produce rapid improvements in how we feel. 

Here's a video on the effects and benefits of earthing (grounding) on human physiology and healing:

Wednesday, February 20, 2013

Total Well-Being



In 2013, I've set an intention to commit to being focused on my own health and healing. I need to begin making conscious decisions that favor my desired outcome on a day-to-day and moment-by-moment basis.

If you don't value and accept yourself, you are always frightened that other people will reject you. To prevent people seeing how unacceptable you are, you keep them at a distance, and so you are always frightened and lonely. If you value yourself, you don't expect people to reject you. You aren't frightened of other people. You can be open, and so you enjoy good relationships.

If you value and accept yourself, you are able to relax and enjoy yourself, without feeling guilty. When you face a crisis, you know that, no matter how difficult the situation is, you will manage. How we see ourselves is central to every decision we make. People who value and accept themselves cope with life.

How do you ensure that you are well and healthy spiritually, physically, emotionally and mentally?

Wednesday, November 21, 2012

UnStoppable Entrepreneur



I got back from San Diego this morning and my head is still buzzing with love, excitement and heart-felt gratitude. 
 
There were many defining moments during this special event that Jonathan Budd put together, but I wanted to share just ONE really special experience with you.

He was talking about how true wealth is not just about money, it's so much linked with acts of service. That's very true! In my Kitty Cheng - Transform & Grow Rich facebook page I always share about how wealth is holistic and even spiritual in nature. In UnStoppable I have such an assurance that what I am passionate about is what I am called to do. It's vocational, intentional, relational and operational!!! We are on this journey to share with and serve others!
Jonathan also mentioned...

"Learn to open your heart more and more; you will discover all the wealth you can imagine....you will discover untapped riches and those riches live in the heart of each person; every one of us"
Wow reflect on that for a second...

-Wealth is a result of you opening your heart
-Untapped riches can be discovered through your heart
-Those riches in fact in live in all of our hearts.

Please follow your dreams, follow your heart and you too will be unstoppable and wealth!!!

Sunday, September 09, 2012

Happiness


Jim Rohn said, "Happiness is not something you postpone for the future; it is something you design for the present." So let's think about how we can be as happy as we make up our minds to be:

  1. Count your blessings - I prefer to count my blessings rather than money. Being rich is not just about how much cash we do or don't have, but to appreciate what we already have!
  2. Pursue your life passion and purpose - To be able to define the meaning of life gives us joy and happiness.
  3. Focus on what truly matters – Life itself is a gift and a miracle. Being able to concentrate on what truly matters makes us happy.
  4. Take action to achieve your goals - Happiness is not something ready made. It comes from your own actions.
  5. Cultivate the habit of being grateful - The attitude of gratitude is the foundation of happiness in life. Give thanks continuously.
  6. Embrace challenges in life – The tough situations and difficulties help us to become stronger and wiser. 
  7. Don't engage in people's negativity –  Negative people tend to exaggerate issues they are facing, making their predicament seem a lot worse than it actually is. Be prepared to cut the conversation short when needed so your energy is not drained.
  8. Be conscious of your attitude Happiness is an attitude and a choice. We can make a decision to be happy or sad, regardless of what surrounds us.
  9.  Look for the positive in life - There is always something good in any situation. When faced with a challenging situation, ask yourself“What is good about this?
  10. Share happiness with others - Be kind to other people. Compliment the people around you. People appreciate positivity and the more you share it with others the more you receive it.

Monday, September 03, 2012

How To Stop The Blame Game


We all need to take ownership of our attitudes and behaviors. Failure to accept responsibility of our life, business and family can lead to broken friendship, relationship and even marriage.  The reality is that people who always 'play the blame game' are the most unhappy people one earth.

So how can you stop the blame game and prevent the spread of blame in your family, community and business? Here are some valuable tips:
  • Don't blame others for your mistakes. Pointing the finger to others when you make a mistake or not achieving results shows the flaw of your mindset. You will not gain respect and loyalty from your family members, friends or business partners if you do that. Mistakes can teach useful lessons that lead to future success so own them.
  • When you do blame, do so constructively. There are times when people's mistakes really do need to be surfaced. In these cases, make sure to highlight that the goal is for them to learn from those mistakes. Then it's up to the other person to take responsibility and ownership. If they don't it's not your problems, but theirs.
  • Set an example by confidently taking ownership for failures. Blame is negatively contagious, but not among those who feel psychologically secure. Therefore developing a sense of inner peace and security is helpful. Remember that failures are just stepping stones towards success.
  • Always focus on learning. An environment of learning and implementing at home or business helps us stop pointing the finger to others. The key is being willing to be coached and take action.

In the scripture, the apostle Paul writes that we are to take off the "old self" and "put on the new self" (Ephesians 4:22-24). We need to identify the old behavior as unacceptable and learn new ways to take responsibility for our choices. We need to take responsibility rather than blaming and making excuses. The Bible promises that even though this kind of discipline can be painful for the moment, in the end it produces "a harvest of righteousness and peace for those who have been trained by it" (Hebrews 12:11).

Sunday, September 02, 2012

A Great Business Model



Normally, when I see sales letters throwing around statements like
"make an extra 10k a month" I'm weary... most of the people who put
together offers like that, are NOT doing those kind of numbers.

So when I saw Matt Lloyd - a 25 y/old from Aus saying something
similar... I didn't pay too much attention.

Then I saw this image:

http://screencast.com/t/l2gO6dCu

That is Matt's numbers for the past 28 days of August. The number on the right,
is what he collected AFTER refunds.

So, now the idea of him showing me (or you) what business model
we can use to get an extra 10k this month does not seem all that
unreasonable.

Here's his new PDF handbook which explains it all (just put your email in to get access):
https://businessbuilders.infusionsoft.com/go/imrevolution/kitping/
I have learned so much from this handbook that my business has already benefited from it.Take a look, see what you learn.


Thursday, August 30, 2012

Holistic Wealth From The Inside Out

Monday, August 27, 2012

The Importance Of Goal Setting & Action Taking

Have you set your goals for your life, relationships, health and finance? If so, are they written down?

Goals are like a blueprint. When you go on a journey, you use a map or gps to track where you are at towards your destination.  If you don't know your destination, you won't know how close or far you're away from your goals.

Once you have your goals written down, you need to develop an action plan, and then take massive and consistent action to keep you on track with your goals. You need to be as specific as you can in outlining the steps in achieving your short-term and long-term goals. Include in your plan how you will go about achieve each steps. You need to take consistent actions on a daily basis towards your goals.

You also need to take into account the possibility of both external and internal obstacles. Eg: financial difficulties, scattered mind (clutter and chaos), difficult working relationships, procrastination, fear of failure etc.

What's even more important than your goals is the beliefs you have about your ability to achieve goals. Your beliefs influence whether you take action steps, how much effort you will put into these actions, and how long you will persist at taking action in the face of obstacles. If you have found yourself stuck in taking action steps, it may be helpful to focus on increasing your belief and developing your faith.


You can spend hours and hours on writing down your goals and action plan, editing them and even reading them over and over again, but until you can find ways to take consistent daily steps toward your goals nothing will happen for you. Your actions need not be significant, but they must be consistent. Take small steps and trust that you can move forward. In no time, you’ll build momentum. Just wait and see. I've been there done that and grateful that I am on track to my goals and dreams :) x

















Tuesday, August 14, 2012

My Favourite Online Marketing Coaching Program

I purchased this Futuristic Marketing Coaching Program a few weeks ago and I am so thankful for that. I've learned so much since then. It's amazing! There are 2 coaching programs: Futuristic Traffic, and Futuristic Influence are both amazing! The facebook lead accelerator, the influence machine software and the alliance are second to none.

I learned how to make a page through this coaching program. And yes the page can be on anything you want. So far I've been able to study and implement so much online knowledge through facebook ad, webinar, aweber etc.

I love the teaching on 'Avatar", "Capture page secrets" and "How to write a perfect ad" in the Module  of Futuristic Influence. I got so many nuggets from that one module alone. Learning about facebook advertising guidelines and ad strategies was extremely helpful too!

Right now you can take our featured "marketers test", plus access all the free videos of the series (click here). I highly recommend you experience the free assessment of your marketing skills & the video series.

It will IMPACT you in a huge way, and you'll get a feel for why so many people chose to take their lives & incomes to the next level with Futuristic Marketing.

Sunday, August 12, 2012

Take Action And Succeed


Are you going to do something? Or are you actually doing it? The difference between getting real results and just thinking about it lies in what we actually do. So many times, we plan to do things. We are going to change our life, annihilate our debt, lose weight, go after our dreams of traveling the world, pay off our mortgage. We are going to learn about and implement business essentials. We are going to achieve the level of success we want in life and business.

But it doesn’t matter what we are "going to" do. What matters is what we actually do. Walk the talk, not just talk the talk. It’s all about taking action.

How many times have you been “going to” do something, and just procrastinate or make excuses why you are not able to do it because of this and that? Your intention is not lining up with your words and action. Once you do take action — despite your fears and your excuses — you will see results. Often, your only regret will be that you didn’t take action sooner.

The reality is until you step out and take action, you won't go anywhere. It all starts with you. Success follows after those who take action. So are you “going” to do something? Or are you doing it?