Five exercises for a good night’s sleep after a busy day

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We all know that a good night’s sleep is important. A good bed, a dark bedroom and little noise contribute to a good night’s sleep. Here are my favorite five exercises which gives me nice moments to relax. Try them for yourself so that you go to bed with a calm head.

1. Breathing exercise

Healthy breathing is of vital importance. If you are just thinking about something stressful, your breathing and your heartbeat will rise. By breathing in and out very consciously through your nose you can delay your breathing. Your breathing can also help you to get out of your head and to have more attention for your body. An exercise that helps to breathe deeply and calmly is the following:

  1. Find a place where you can sit or lie down.
  2. Close your eyes and breathe in and out through your nose.
  3. Breathe in four counts, hold your breath for two counts, exhale for six counts.
  4. If step three goes well, you can try to breathe in four beats, hold two beats, and exhale eight beats. Repeat this a number of rounds.
  5. Return your natural breathing and feel for a moment.

2. Yoga posture: the broken candle

The broken candle is a yoga posture, known for its stress-reducing and relaxing nature.

  1. Find a spot near a wall, lie in front of the wall, raise your legs against the wall. You can put a folded blanket under your sit bones.
  2. Put one hand on your heart and one on the belly.
  3. Breathe calmly and see if you can feel your heart beating and your belly moving through your breathing.
  4. Stay in this position for about 5 minutes.
  5. Move your legs back down and roll up through your right side.

3. Relaxation exercise: meditation

Before going to sleep it can be nice to do a relaxation exercise, such as meditation. A guided relaxation exercise is great if you don’t have much experience with it. Make sure that you are ready to go to sleep so that you can remain lying down after the exercise. You can listen to an example of a relaxation exercise here.

4. Sleeping mantra

Are you lying in bed and you notice that you are very busy in your head? Then this exercise might help you.

  1. Be aware of the unrest in your head, because then you can do something about it.
  2. Choose three words that will make you feel good, that will make you happy.
  3. Make those words your own sleeping mantra. The word mantra comes from Sanskrit and literally means: man = mind and tra = control. It is about repeating a word or sentence that gives you a positive feeling.
  4. Repeat the words quietly one after the other so that your attention remains focused on it rather than on the troubled thoughts in your head.

5. Mindset

If you have done the above exercises and you are still experiencing sleep problems, try accepting that it is not working right now. See if you can enjoy lying a bit. To be able to sleep we go from the do position to the being position.

Sleep tight!

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MY TEN GOOD TIPS TO NETWORK LIKE A PRO

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Networking is very important in every kind of work. Making and maintaining contacts provide lines where you need them when you least expect them.

By networking you ensure business relationships within and outside your organization. You open any doors to the future. Maybe you have been in conversation with someone from a very nice company and you now have the chance to ask if they still need someone there. If you already know someone from that company, you are one step ahead of other applicants. Of course it is important that this person knows your good qualities. We will list other points that are important below.

Tip 1: Stay authentic

You are authentic if you pursue your own goals, without ignoring the other. Important tips: ask what someone really thinks or feels, be selective in naming your annoyances, stay honest about important things (and sometimes less honest about less important things) and stay true to your values.

Tip 2: Network from your heart

Dare to show who you are and dare to make real contact with the other. Positive effect: you will notice that your environment will react from that connection: better communication, more motivation and more job satisfaction are a consequence. As a management assistant you can be an optimal connecting link between people.

You will experience that with the people you have more connection with, things will run more efficiently. After all, you can do business purely because it is imposed or more because you want to do it for the other. You grant it to the other and it is awarded to you.

Tip 3: Who does well, meets well

Determine what unique qualities, ambition and passions you have in you and use them for the other. If you do that with surrender, you will get a lot of satisfaction out of it yourself and you will receive it back later. Who does well, meets well.

Tip 4: Make yourself visible

Three in four jobs are filled from the network of employees and other contacts. Meanwhile, 90% of HR advisers, recruiters, recruitment & selection and secondment agencies are looking for the right person for a vacancy via LinkedIn. Recruiting via LinkedIn saves time and money: no vacancy costs and the vacancy is filled quickly due to short lines and reliable sources. Very EFFECTIVE !

With a well-structured and insightful LinkedIn profile you are found and you contribute to the transparency of the labor market. In combination with the tools that LinkedIn offers to find the right position and the person within your network who can help you with that, the profile is an effective and efficient means of achieving your goal if you do not survive a reorganization: off-work -to work.

Tip 5: Respond to your conversation partner

The easier you recognize the communication styles of a conversation partner, the better you can respond to them.

Women appear to be able to do this better than men. A cooperative communication style allows you to create connection and support. When you communicate in a clear and positive way, this contributes to your popularity.

The way in which you communicate and the extent to which you adapt to other communication styles is partly determined by your personality. This means that how you communicate is not only predictable, but also changeable. Good news.

Tip 6: Strengthen your ‘circle of influence’

Networking only works if you really have a network. Make sure you meet the right people for your network, so that you increase your influence. A few tips: join a women’s or secretary network in your area, sign up for the LinkedIn support group and meet colleagues via Management Support.

Tip 7: Believe in yourself

Believing in yourself is a condition for being able to live fully and forcefully and the key to winning the trust of others. Faith and trust are the basis for putting something down. If you do not believe in yourself or do not trust yourself, you can do your best very hard, but little will change.

Faith and trust are connected. The crisis was caused by a lack of confidence, for example in the credibility of banks. That is why the crisis will only really end when there is confidence again. And trust in others starts with trust in yourself.

Tip 8: Give the other a rose

Do you want to connect with your colleagues? Send a conversation the positive side? Do you want to convince people of your proposal or thought? Making sure that you get to the “Together side” instead of the “Counter side”? Use the rules of the Rose of Leary. De Roos van Leary is a model that shows how influencing works.

It is a simple but brilliant working model when looking at action-reaction between people and it comes down to behavior that evokes behavior. So if you want someone else to behave differently, you will have to change your own behavior to begin with.

Tip 9: Don’t pick it up, bring it

Networking is: being willing to open up your own network and knowledge to someone else. Networking simply consists for the most part of: giving. Sincerely listen to the other, give a compliment, be open and do something for someone else. You are actually working on your own gun factor with this. Moreover, others get to know you better.

Tip 10: Make sure you are where it happens

Visit things like Workshop Days and the and other Social/Leadership/Management Support Events, Social Gatherings etc.Just go where the show is.. The places to connect and hear how you can shape your connecting role even better. Top speakers give tips, tricks and a good dose of inspiration and humor. Design your day yourself and learn everything to use your talents. Visit these kinds of events and put yourself in a good position to network.

ON YOUR NETWORK SUCCESS

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Let Watermelon help you control your busy entrepreneurial health

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Image result for watermelon

As an entrepreneur, you will have to look also at your health. Sometimes the life of entrepreneurs become very stressful and hectic. Me personal advise to you all is to take good care of your health. I am frequently using the famous watermelon. Why ??? because watermelon moisturizes,detoxify and cleanses the whole body on cellular lever.

Watermelons are our favorite summer fruit. If you think watermelons will blow you up, it’s time to think again. Juicy watermelons are rich in many nutrients and have the highest nutritional value per calorie.

Watermelons are great for your overall health

Watermelons are delicious and nutritious and contain a healthy amount of vitamins A, B6, C, L-citrulline, fiber, antioxidants and potassium. In addition, watermelons are the best source of L-citrulline.

These nutrients work in perfect synergy and stimulate your immune response while helping you relieve the symptoms of diabetes, asthma, osteoarthritis and rheumatoid arthritis.

Here are some more benefits of this juicy fruit:

1. Kills dangerous bacteria and cleans the kidneys. 
2. Watermelon seeds facilitate the elimination of kidney stones. Crush a tablespoon of seeds and let them soak in boiling water.

3. Regular consumption of watermelons lowers blood pressure and stimulates blood circulation.

4. Vitamin C in watermelons prevents the hardening of arteries.

5. Water and fibers relieve constipation.

6. Eat watermelons regularly to prevent prostate cancer. Remember that watermelons are rich in antioxidants.

7. Potassium and magnesium relieve muscle aches and pains. These minerals play an important role in the recovery process. 
8. Watermelons eliminate ammonia from the liver and cleanse the entire body.

You can consume watermelons in many different ways. Most people like to add watermelon chunks to their salads. Others just love to eat on regular watermelon slices. If you like juice, watermelon juice is a must-try idea.

I really hope that you are now triggered to consume more watermelon. Watermelon is business.

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