The positive outlook

The positive outlook

meditation and self-help‘Mental Health’ has become a buzzword, especially in a post-Covid world. Taking care of your mental health and keeping a positive outlook is crucial for overall well-being and quality of life.

If you consider how many ‘daily interactions’  a person had in 1960 compared to someone living today, the difference is staggering. We are talking of a time when people had secretaries typing their letters and posting them to get a reply a few days later. Socialising was always face-to-face in familiar surroundings. No hundreds of emails you are left to deal with all by yourself, facetime, zoom meetings around the world and this is not even taking social media and all the other forms of communication into consideration.

This overload of communication is also targeted. Before everybody watched roughly the same news or had a choice of a few newspapers to get their information. Not so today. We live in a world where you may have more communication and things in common with someone in Costa Rica than at the end of your road.

With this constant overload, no wonder our mental health can be challenged.

How do you look after your mental health?
  • Prioritize Self-Care: Make time for activities that you enjoy and that help you relax and recharge. This could include hobbies, spending time with loved ones, practicing mindfulness or meditation, or engaging in physical activity.
  • Look up this symbol for some ideasmeditation and self-helpMaintain a Healthy Lifestyle: Eat a balanced diet, get regular exercise, and prioritize getting enough sleep. Physical health and mental health are closely linked, so taking care of your body can have a positive impact on your mood and mental well-being. One of the big tell-tale signs of depression is the lack of self-care.
  • Stay Connected: Build and maintain supportive relationships with friends, family members, and others who you trust and feel comfortable talking to. Social connections can provide emotional support and a sense of belonging, which are important for mental health.
  • Seek Help When Needed: If you’re struggling with your mental health, don’t hesitate to reach out for support. This could involve talking to a therapist, counselor, or mental health professional, or reaching out to a trusted friend or family member. Remember, it’s okay to ask for help when you need it.Practice Mindfulness and Stress-Reduction Techniques: Incorporate mindfulness, meditation, deep breathing exercises, or other stress-reduction techniques into your daily routine to help manage stress and promote relaxation.Set Boundaries: Learn to say no to things that drain your energy or cause you undue stress. Setting boundaries can help you protect your mental and emotional well-being and prioritize your own needs.
  • Limit Exposure to Negative Influences: Be mindful of the media you consume and how it affects your mood and mental health. Limit exposure to news or social media that may be triggering or cause feelings of anxiety or distress. Remember you can influence your microcosmos, but not the wider macrocosmos, so why spend so much time being anxious/angry/exercised about something you do not influence?
  • Engage in Activities That Bring You Joy: Instead concentrate more on what makes you happy, and how you can improve. There your behavior and thoughts can make a big difference.  Make time for activities that bring you joy and fulfillment, whether that’s spending time outdoors, pursuing creative interests, or volunteering in your community. Being fulfilled and with positive, like-minded people will help a lot with your mental health.



“Manifesting” typically refers to the practice of focusing one’s thoughts, beliefs, and energy on bringing about a desired outcome or reality. It is often associated with the concept of the law of attraction, which suggests that positive or negative thoughts bring positive or negative experiences into a person’s life.

Well, it all sounds very woo-hoo, but using techniques such as visualization, affirmations, and gratitude exercises to align their thoughts and emotions with their goals and desires has proven again and again to make a big difference. It is free and easy to do, so why dismiss it?

The idea is that by consistently maintaining a positive mindset and believing in the possibility of achieving your goals, you attract positive outcomes into your life. As they say ” seeing is believing!”

If you can ‘visualize and believe’ in something, you can trick your mind into believing it has already happened. Creating intentions and acting them out does work. Most people hold themselves back with their negative thoughts or even worse with negative thoughts put into their heads by (often well-meaning loved ones or the media).

Manifesting is the practice of shutting all other voices out and just simply seeking your voice and magnifying it.

Ultimately, it is not the manifesting that works. But putting your visions and thoughts into action. But for this, you need to know first what you want.


This is where meditation comes in. It is a training to help you achieve a state of mental clarity, emotional calmness, and increased awareness. It encompasses a variety of techniques and traditions, but at its core, meditation involves focusing the mind and eliminating distractions to achieve a state of deep relaxation and inner peace. Breathing exercises and mindfulness (where you just focus on the present moment, shutting all other thoughts out) will help, too.

Research has shown that meditation offers a wide range of benefits for both mental and physical health. These benefits may include reduced stress, anxiety, and depression, improved focus and concentration, enhanced emotional well-being, and better sleep quality. Many people also find that regular meditation practice helps them cultivate a greater sense of inner peace, resilience, and compassion.

Meditation can be practiced by people of all ages and backgrounds, and it can be done virtually anywhere, making it accessible to almost everyone. Developing a consistent meditation practice often involves starting with short sessions and gradually increasing the duration and frequency over time. Like any skill, meditation requires practice and patience, and its benefits often become more apparent with continued commitment and dedication.

Combining meditation, targeted visualization, and manifesting should create a positive mindset. This in turn will help you get positive feedback from your friends and family. Who wants to be around someone constantly nagging and negative? This in turn reinforces your self-worth and you will treat yourself kinder and look after yourself better, like eating better food and caring for yourself.

You can see it is a positive loop all starting from a positive mindset.


Manifesting, self-development and meditation

Manifesting, self-development and meditation

This symbol is all about self-development, manifesting, mindfulness and meditation. Today is a great day to revise your current method of practice and if you are not practicing at all (yet) it may be the encouragement you need to start a simple routine.

Create a routine that fits into your daily life and spend each day a few minutes practicing your routine. This should become part of your daily life.

This is a daily routine, why do I see the symbol today?

The practice is daily. However, putting a suitable program together is not easy and takes time. This symbol should encourage you to take a good look at your practice. What works and what needs to change? This symbol prompts you to look at your practice and to expand it into new ways/topics/methods.

It might be also useful to take a deeper look at how your actions impact the lives of people around you.

Most people prefer to be alone when meditating. So read a good book on this subject or download an app or audiobook. There are many good ones to choose from. If you think you prefer to join a group/class where you can get extra guidance. It does not matter how you achieve deep relaxation. Often simple routines have the best outcomes, as you can do them frequently.

Meditation for Beginners:

For all those new to meditating, try this simple exercise. All you need is 5 minutes of undisturbed rest. It could be on your bus, at your desk between calls, or in the shower.  You can do it once or multiple times a day, especially when you are very stressed!

Step 1 In the first minute just concentrate on 5 objects that you can see. Don’t let your brain engage why this object is here, how it got here, and who it belongs to. Or even did I forget to put this and that on the shopping list? No – just look calmly at 5 objects, people, a plant, your desk, and whatever else you see. Don’t attach any meaning, just notice the shape, and the color and stay focused on these 5 objects

Step 2 The next minute you concentrate on 4 things that you can hear and the same rules apply

Step 3  The next minute you concentrate on 3 things you can touch. It could be your foot in the shoe, the hand on the desk, etc.

Step 4 Now concentrate on 2 things that you can smell. If you can’t smell anything, you may want to start introducing the sense of smell into your world. Place flowers on your desk, at an aromatic candle. You can also imagine a scent you like to smell like that of fresh coffee, roses, or a certain perfume.  But other than that stay in the moment and enjoy the sensation.

Step 5  Eat one bite of something or have a sip of tea and concentrate on the taste. Whilst doing so, breathe extra, extra deeply in and out, and savor the taste.

These are simple exercises and you can do them with your eyes closed or even open if you are in an open space. I call it – mentally pulling the plug- and restart after 5 minutes, feeling more relaxed.

Here are some articles that you may find useful:

 “The Importance of Resting” 

“Can you cure depression”


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