Kindness is the act of speaking or behaving in a way that shows caring and love. You can be kind to people, places or things. Kindness is love in action.
Random acts of kindness is a movement that began in the 80’s. Since then millions of acts of kindness has transformed people and communities. We believe kindness will heal the world. Each day we are focusing on offering deliberate acts of kindness and posting our experiences on our Facebook page or here on our blog. Would you like to join us?
We invite everyone who receives an act of kindness to pay it forward by offering our ‘Kindness Card’ (free from our yoga class or website).
Random acts of kindness make the world a better place. If someone wishes to repay you for your kindness, ask them to ‘pay it forward’ instead, so that others may experience the ripple of your good intentions.
Ideas for Random acts of Kindness
1. Smile at people
2. Open the door for a stranger
3. Offer to help others in anyway you can
4. Phone someone who is lonely
5. Post a note to a loved one about how much they mean to you
6. Help a parent with their gardening/shopping/chores
7. Hug a friend (who likes hugs)
8. Pay a compliment
9. Looks for things in people that you like, and then tell them what you see
10. Look for virtues in people and tell them how you saw it
11. Go through all your ‘stuff’ that you don't need, use or love, and gift it
12. Re-gift unwanted gifts
13. Babysit or Petsit
14. Send a thank you note to someone every day
15.Take your dog, or another dog for a walk
16. Buy some pet food and donate it to your local animal shelter
17. Volunteer at the local animal shelter
18. Volunteer at the local service for homeless people
19. Protect the environment and speak up for it’s safety
20. Protect children and show them love
21. Volunteer at your local school
22. Protect the weaker members of society by speaking up on their behalf and offering eye contact with a smile
23. Say hello to someone you wouldn’t normally speak to
24. Invest in yourself to let go of prejudicial thoughts or actions
25. Support services that protect the vulnerable
26. Teach others your skills at a local community centre
27. Cook a meal as a gift
28. Use your manners; please, thank you, and sorry, are words that ease transactions and help others feel valued
29. Pick up rubbish
30. Give a friend a massage
31. Be kind to people you don’t like
32. Forgive yourself for whatever it is you think you’ve done wrong; all humans make mistakes; forgive yourself and let go of the pain
33. Be an interested listener
34. Ask someone about themselves
35. Make kindness bookmarks and share them with your friends
36. Share your stuff
37.Take a gift with you and then give it away at random
38. Donate blood
39. Invite someone to use your services without expectation of anything in return
40.Giveaway useful items that you no longer use
41. Ask your employees ‘what do you need’ and brainstorm about ways to achieve it
42. Take yourself out on a fun date (be kind to yourself)
43. Buy a friend a cup of coffee
44. Buy a stranger a cup of coffee
45. Pay the toll for a friend or stranger
46. Pay the parking for another car
47. Read a child a story
48. Donate food or personal care items for your local homeless shelter
49. Buy items that support fairtrade and developing countries
50. Send flowers to a loved one
51. Send flowers to someone you forgive
52. Send me your idea to put in this space...
Please post your random acts of kindness here, or on our Facebook page
Kindness cards are free from our yoga class, or from our website
Art by www.monicabatiste.com.au
'I love you.'
Not so hard, is it?
When you love and accept yourself, just as you are; life just gets better and better.
Self-esteem is how you feel about yourself.
High self-esteem is having positive beliefs and expectations about self.
Low self-esteem is having negative and low expectations about self.
A student’s self-talk is a strong indicator of self-esteem. For instance, ‘I can’t do this posture,’ usually means; ‘I don’t have faith in myself’. And ‘This is too hard,’ usually means ‘Life is hard and I am afraid to try’.
Other indicators of self-esteem during yoga are pushing into postures because ‘I must achieve’. This means, ‘I will push myself into doing things I don’t want to do even if it hurts me’.
As you notice the struggle, use this as your guide for improvement. Say things like ‘There is no right or wrong; there is no need to push; just relax and allow the posture (and life) to come to you. Let go and trust that you (and the world) will support you’.
Self-esteem can be improved at any age by offering positive acknowledgment of virtues.
Acknowledge peaceful and self-accepting moments to show children that life is easier if you can accept where you are in this moment. Use affirmations like ‘accept yourself right here and now’ and ‘I am where I am, and it’s ok’.
By improving self-talk, self-esteem and communication improve.
Yoga improves self-esteem by mirroring desired virtues. Warrior Poses reflect assertiveness. Child’s Pose reflects acceptance and humility (being humble). Lion Pose improves the ability to ‘speak up’. Dancer’s Pose improves grace and confidence.
Virtues developed through the physical body become a part of the emotional body. All emotional experiences become part of the physical body and evolve its shape and posture. It is all interconnected.
When you are true of purpose, in mind, body and spirit, you move with confidence and joy. When you open your heart to love, you experience freedom and spontaneity.
Yoga improves emotional IQ by offering a space where body language reflects emotional language and by improving the body, the mind follows.
Using yoga as the tool for personal transformation is a loving, healthy, peaceful and honourable way to improve self-esteem in yourself, your family, your community and the world.
Loving the self leads to loving others
From my children's book Yoga for Little Bears
‘Where does inspiration come from anyway?’ I asked.
‘It’s easy’ Shane said. ‘Just put two things together that you like.’
‘Okay’ I answered. ‘I like yoga.’ Looking around the food court I added, ‘I like teddies, but how does that become an idea?’
‘Well, put them together.’
‘Okay. Yoga and teddies. OH I know! I can create a book on teddies doing yoga! What a great idea!’
‘See’ he smiled, sipping his coffee, ‘an idea!’
I went home and created four paintings. But I didn’t know what to do next? So I shelved the paintings and worked on another book; ‘Simply Yoga,’ and my CD ‘Perfect Body.’ After two years they were complete and published. Not knowing what to do with Yoga Bear, I did what all artists do: I started working on another book.
But Yoga Bear kept calling me. In 2012 I decided to complete it. I changed the size of the page to match ‘Simply Yoga’ and created new paintings. I didn’t know what the text would be, so began by describing ‘how to do’ the poses.
On my birthdayI jumped out of a plane with my friends hubby, Mac. I was so thrilled by the experience I painted Mac and I as yoga bears jumping out of a plane, and turned it into ‘parachute pose.’ This inspired an idea to create new poses. I added Koala pose and Fruit Bat pose and thought; ‘why not change the names of some of the poses?’ I changed cobra pose to 'taipan', tree pose for ‘icy pole’ and ‘gum tree’ pose, warrior three for 'seagull' and hand to toe for ‘panda bear’ pose. Just for fun!
At Uni we were studying poetry: this inspired me to write some poems. While I waited for class, I wrote;
‘Banjo couldn’t scream or shout, Lion pose has helped him out.’
And for my parachute jump:
‘Moni and Mac went up in a plane, they tumbled out with a ‘chute.
Moni and Mac sailed back to earth, it really was a hoot.’
Okay it wasn’t Shakespeare, but it was fun!
That semester I had a mid term break and went to Germany to meet my brother. In Berlin I met the Berlin bears of friendship, who were created to bring nations together. I loved the idea, and added them to my book. I created a painting of bears, holding hands across the globe, and called it ‘friendship pose’, and wrote about the importance of friendship.
In Germany I experienced some bullying. Although an adult, I felt like a child, and wondered, how do I cope? In pain, I stayed in my room for a few days and wrote about bullying and how to support the bullied child. It felt so important that I added it to Yoga for little Bears.
After Germany I was depleted (loved meeting my brother, and lots of good times too) but full of triggers from childhood; coupled with some negative accusations, I fell over. I became depressed and exhausted. I worked in the morning teaching yoga, and spent the rest of the day in recovery. I had counselling to help me understand, kinesiology to realign energy, changed my diet and wrote about emotional intelligence. I added this text to Yoga for little Bears to support the bullied child, and help grow the bully to a softer place.
I took 2013 off study to recover my physical and mental health. In the mix my newly found brother passed away, and the promise of our new relationship died too.
2013 became the year of recovery. I researched and wrote about the importance of mental and physical health to include in Yoga Bear.
As the year drew to a close, my book was complete. I was stronger and the world looked brighter again.
It's been four years since that sip of coffee, when Shane said, ‘Idea’s are easy.’
And he was right. Ideas are easy!
It’s executing them that rely on determination and persistence.
A truck pulled into my garage yesterday, and the driver wheeled in 2000 Yoga Bear books. I pulled out the first one and flicked through its pages.
Wow. A book with my name on it.
I imagined those books in homes and schools, and sent an intention to the universe that they would support children everywhere.
It is because of my beautiful friends and family, with my hand in theirs, that I reached this dream. Thank you. I hope I can hold your hand and help you reach your dreams too.
Buy our Book
Most successful people set goals. Goals give you direction. Without direction, you forget where you are going.
Goals are like a GPS
4-Move towards your goal.
5- Continue to visualise - take action - and move towards your goal until it is achieved.
Creating a vision board is an excellent way to stay focused on your goals.
If you've never created a vision board, make one with me now.
Cut out images, words or affirmations that symbolise or represent your goals and what you'd like to achieve.
Paste them onto your board. You can use your intuition, imagination, or even Feng Shui to place your images and words.
Jazz up your board with glitter, pictures, and whatever makes you feel good.
Hang your vision board in a prominent place so that you can remind your subconscious that 'this is what I want' and allow the universe, and the law of attraction to show you how it can be achieved.
If you notice you feel 'I could never do this.' You may have low self-belief or low self-esteem.
When you have high self-esteem you believe you are worthy of a good life, and wonderful experiences.
When you have low self-esteem you might believe you are not worthy of a good life, or good experiences.
Low self-esteem will make it harder to achieve your goals, because your beliefs won't match your desires.
You must change your beliefs to achieve your goals. You must believe you are worthy and deserving, and give your self permission to shine.
There are lots of ways to build self-esteem. You can build your self-esteem with counselling, books, affirmations, EFT (Emotional Freedom Technique), and a network of support to remind you that you are loved, worthy and brilliant. If self-esteem is a major block, you could do your first vision board on how you want to feel about yourself.
It must be YOU that gives yourself permission to have, do, or be, whatever you want.
Daily actions for success
Best of luck and please let me know about your journey with your vision board.
I couldn't figure out how come I knew the answer in the classroom, but at home... nothing!
Turned out I was tapping into the smartness of everyone else.
When I studied aromatherapy, I seemed to have an affinity for the oils. The teacher would ask 'What oil would we use for adrenal fatigue?' and I would pipe up 'lemon.' Later he'd ask 'What if I had a gall bladder attack?' and I’d say 'peppermint.' This happened every class and I got 90% for that subject.
I would think, 'gee I’m smart, but how did I know that?'
When I went to Griffith uni, it was the end of year and I was exhausted. The student next to me asked 'ready for the exam?'
She showed me the book; I’d never seen it before.
About ten minutes into the exam, I had a brainwave of the answer, it was something that happened in America in the 40s. 'Wow’ I thought. 'I’m so smart.'
Half the students (over 100) failed that test. I passed with a credit.
'How did I do that?' I wondered.
Another time I was in a seminar and the presenter asked 'what does teeth and heart attacks have in common?'
'They share plaque,' I answered. 'Yes’ he said. I must have read that somewhere?
One day I realised I was picking up the answers from the people around me with my intuition...I wasn’t smart at all… the people around me were smart!
So when I went back to Uni to do an English Literature and creative writing degree, I had to do all my work from home.
It was hard! I struggled, I cried, ‘I don't get it’ I said.
‘How about I make it more simple.’ Teacher said.
I pretended to understand.
‘Sorry to make it so easy,’ she said, ‘I don’t want to insult you.’
Insult me! I thought, please! What happened to my brains?
The creative writing was easy; making up a story? No problem. Explaining something? Reading something through a feminist lens? Huh? Or a Marxist lens, Marxist who?
How can I be so dumb and so smart at the same time?
I was complaining to my friend Arna, ‘I’m sure I have a learning difficulty,’ I said. ‘Every semester I feel so stupid, I want to quit.’
She said, ‘light your brain up with a brilliant violet light and let every part be smart.’
Well that sounded easier than knocking my head on a wall. ‘Okay’ I said.
So I went to uni with a purple light on my head (don’t knock it till you try it) and
the ANSWER came to me!!! I could tap into the professor’s brain and get the answers!!!
I picked a Thursday night to begin the assignment due on Monday (why do I wait so long?)
I visualised myself visiting Professor. She was in her kitchen making dinner for her family
‘May I borrow your brain?’ I asked like Dr. Frankenstein. What if she starts laughing at stupid jokes and painting pictures? And I start talking eloquently?
I hesitate with my hands around her brain- I do have compassion. look, she has a daughter. Mm, spaghetti for dinner… I don’t want to deprive her of all she’s worked for…. I know, another brain wave. I’ll copy and paste, that way, she gets to keep her brain and I just get smarter. ‘Thanks Professor,’ I say as I clicked the ‘copy’ button in the ether.
I carried that big brain into my office and put it on. Paste!
The world looked sharper. I was hungry.
I re-read the assignment.
You know, this text has many undertones! Hey? Where did that voice come from? I’m thinking it’s a post-modern colonialism text. No, wait, it’s a post modern feminist Marxist text. Now you’re being ridiculous. Look at the subtext, read it again.
I did my assignment over the weekend and it was kind of fun.
I handed it in and thought ‘well, let’s see what professor thinks of her own work.’
She gave me a credit. My FIRST for a critical piece.
Hurray!! I said.
I passed by her the other day and wanted to thank her for loaning me her brain. ‘But she might think I’m a bit weird,’ I thought. ‘Better not.’ So I just smiled and said hello. She smiled.
‘Thanks for the spaghetti recipe,’ I whispered. ‘It was delicious.’
The Virtues Project was founded in Canada in 1991 by Linda Kavelin-Popov, Dr. Dan Popov and John Kavelin. It was honored by the United Nations during the International Year of the Family as a "model global program for families of all cultures".
Virtues are the building blocks of character.
We all have every virtue; it’s just that some are more developed than others. For example, a thief might have under-developed honesty, but they may have lots of determination. Imagine a lawyer without detachment or a police officer without courage.
You might think you lack some of the virtues, but you don’t. You were created with all of the virtues, only in different amounts. To grow virtues in yourself and others, acknowledge them and watch them develop.
Virtues can be over-developed just as they can be under-developed.
For instance, assertiveness is needed to live a productive life, but too much leads to aggression and not enough leads to being passive. It’s important to find the balance for each virtue.
When I was a child, we were either ‘good,’ or ‘bad.’ When we did something that pleased the people around us, they said ‘good’; when we displeased them, we were ‘bad.’
Telling children they are good or bad doesn’t educate them to grow their character, it teaches them to please others. This approach can lower self-esteem because the child won’t understand their character; it is based on other people’s opinions and desires. It also teaches the child to label himself, if a child believes he is bad, he will live up (or down) to this.
Why offer Virtues acknowledgment?
Acknowledging virtues in others, no matter how small, will help people build a positive self-image, empowering them to live life with high values and positive expectations. It may also prevent them from ‘caving-in’ to peer pressure or unhealthy behaviour.
Acknowledging virtues is an opportunity to strengthen a person’s positive self-image.
Each time someone is acknowledged for ‘courtesy’ or ‘mindfulness’ or ‘determination’ or ‘generosity’, that person builds an internal image of who they are.
It is important to acknowledge the virtues that are still growing. For example, if someone is usually outspoken and finds it difficult to wait, when you notice them wait for even a few moments, take that opportunity to point out that in that few moments, they were practising patience. ‘I saw your patience.’ Small moments grow. Children and adults thrive on acknowledgment and will live up to your expectations. At first it may only be a few seconds of demonstrating a virtue, but through acknowledgement, it will grow.
Once a person recognises a virtue, they will be able to call on it when needed.
How to offer virtues acknowledgment
‘Lisa, I want to acknowledge you for helping me with my class today. Thank you’.
Jane, thank you for your gentleness this morning, I was feeling so tired and you helped me’.
Donna, I appreciate how you listen to me without judgement. Thank you’.
‘Andrew I saw you help our friend without being asked. I appreciate your generosity’.
It is important to use the person’s name and name the action that you saw. This helps children and adults understand what the virtue looks like, and how it is demonstrated.
Acknowledging virtues with your self and your children could be the change that creates a brilliant life for you and your family. You can grow your self-esteem and, in turn, praise and support others. It’s never too late to grow your self-esteem and be the person you were born to be. You can learn to believe in yourself and others. You can acknowledge virtues in yourself, your partner, your friends, your parents, and the people around you. Every time you do, you make the world a better place.
It is never too late to become the person you were born to be.
You can acknowledge your virtues and believe in yourself from this moment. You can be loving, nurturing and kind to yourself from today and never stop. Your self-esteem will sprout immediately. There will be challenges, but you will discover your resilience and overcome each obstacle as it arises.
With perseverance, you will learn newer and more exciting ways to help you live the life of your dreams.
You can do it.
Never give up.
Thank you for your love and support in helping to grow self esteem and the positive self image of all people.
Your actions make the world a better place.
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I am a yoga teacher, author and artist.
Blogs by Monica
Growing Emotional Intelligence