How to Practice Mindfulness
Find a place to sit that feels calm and quiet to you.
2. Set a time limit.
If you're just beginning, it can help to choose a short time, such as 5 or 10 minutes.
3. Notice your body.
You can sit or kneel however is comfortable for you. Just make sure you are stable and in a position you can stay in for a while.
4. Feel your breath.
Follow the sensation of your breath as it goes out and as it goes in.
5. Notice when your mind has wandered.
When you get around to noticing this - in a few seconds, a minute, five minutes - simply return your attention to the breath.
6. Be kind to your wandering mind.
Don't judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.
That’s it! That’s the practice. You go away, you come back, and you try to do it as kindly as possible.
Source: Mindful - healthy mind, healthy life
What is Emotional Intelligence or EQ?
Emotional intelligence is commonly defined by four attributes:
Self-management – You’re able to control impulsive feelings and behaviors, manage your emotions in healthy ways, take initiative, follow through on commitments, and adapt to changing circumstances.
Self-awareness – You recognize your own emotions and how they affect your thoughts and behavior. You know your strengths and weaknesses, and have self-confidence.
Social awareness – You have empathy. You can understand the emotions, needs, and concerns of other people, pick up on emotional cues, feel comfortable socially, and recognize the power dynamics in a group or organization.
Relationship management – You know how to develop and maintain good relationships, communicate clearly, inspire and influence others, work well in a team, and manage conflict.
Source: HelpGuide
How to Improve Your EQ
The good news is that emotional intelligence can be learned and developed. As well as working on your skills in the five areas above, use these strategies:
- Observe how you react to people. Do not rush to judgment before you know all the facts.
- Look at your work environment. Do you seek attention for your accomplishments? Humility can be a wonderful quality. Give others a chance to shine.
- Do a self-evaluation. Try out our emotional intelligence quiz . What are your weaknesses? Are you willing to accept that you're not perfect and that you could work on some areas to make yourself a better person?
- Examine how you react to stressful situations. The ability to stay calm and in control in difficult situations is highly valued. Keep your emotions under control when things go wrong.
- Take responsibility for your actions. If you hurt someone's feelings, apologize directly – don't ignore what you did or avoid the person. People are usually more willing to forgive and forget if you make an honest attempt to make things right.
- Examine how your actions will affect others – before you take those actions. If your decision will impact others, put yourself in their place. Would you want that experience? If you must take the action, how can you help others deal with the effects?
Source: MindTools
French-ish Onion Soup
Onions, garlic, oil, wine, and salt are all it takes to make a rich vegan broth that still evokes the classic version. And we just couldn’t resist toasting some sharp cheese on bread to drop into the bowls.
4 SERVINGS
- 2 lb. onions (7–8 small ones), very thinly sliced
- 3 Tbsp. extra-virgin olive oil, plus more for drizzling
- Kosher salt
- 6 garlic cloves, sliced
- ½ cup dry white wine
- 4 thick slices sourdough bread
- 2 oz. sharp cheddar cheese, shredded
- Sliced chives and finely ground black pepper (for serving)
Preparation
Step 1
Toss onion and 3 Tbsp. oil in a large heavy pot to coat; season with salt. Cook over medium heat, stirring and scraping bottom of pot frequently, until onion softens, about 10 minutes. Reduce heat to low and add garlic. Cook, stirring and scraping pot’s surface occasionally, until onions are the color of browned butter (don’t worry if they stick in places; a few drops of water and a wooden spoon will release any sticky bits), 20–30 minutes longer. Add wine and cook, stirring and scraping up any browned bits, until wine is evaporated, about 3 minutes. Add 6 cups water and bring to a simmer. Season with salt and continue to simmer until flavors meld and soup tastes rich, 10–15 minutes.
Step 2
Meanwhile, preheat oven to 450°. Place bread on a rimmed baking sheet and drizzle with oil. Toast until lightly charred around the edges, about 10 minutes. Top with cheese and continue to toast until cheese is melted, about 5 minutes.
Step 3
Divide soup among bowls. Place cheesy toast on top. Sprinkle with chives and season with pepper.
Source: bon appétit
