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body, food & mind tools

  • after giving birth

    back in shape

  • alcohol

    how alcohol affects your body

  • balance days

    take a step back during balance days

  • basic nutrition

    back to the basics

  • be kind to yourself

    be happy with yourself

  • biorhythm

    living according to your biological clock

  • books & documentaries

    read, listen, learn, enjoy

  • bowels in balance

    for calm bowels

  • clean & green: summer menu

    reduce your CO2 emissions by eating plant based and seasonal

  • coaching diary | print

    break patterns

  • daily exercise

    functional movement in daily life

  • detox

    eat consciously and nutriciously

  • digi-detox

    allow your brain some rest with a digi detox

  • don't eat to much

    a tool to lose weight

  • emotional eating

    practice makes perfect

  • food diary | print

    food dairy in print

  • foundation

    fill out our questionnaire & find your foundation

  • gluten and dairy free

    improving your digestion

  • habitual behaviour

    you are stronger than you think

  • immune system

    what is the immune system

  • increase your metabolism

    burn energy faster

  • inspiration list

    get inspired

  • intermittent fasting

    Intermittent fasting

  • juice detox

    detox your body

  • low carb

    less carbohydrates

  • meal preppen

    the biggest advantage of meal prepping is time

  • meditation

    what meditation is actually good for

  • menopause

    a natural stage in every woman's life

  • mindful living

    do what you do with full attention

  • mini meditations

    completely reset your mindset

  • plant-based diet

    conscious and plant-based nutrition pattern

  • plantbased proteins

    for muscle building and recovery 

  • preference list

    choose for healthy

  • pregnancy and nutrition

    take good care of yourself

  • rebuild - after covid

    recover after covid

  • rheuma

    learning to live and move with rheuma

  • sleep well

    if you have trouble sleeping

  • small steps, big result

    a long lasting change

  • start & motivation

    5 days pure restart

     

  • strong and nutrititious

    return to your strength

     

  • sugarless

    1 month sugarless

     

  • the female cycle

    hormones in balance

  • to feel good

    it's ok if you have a dip

  • vitamins & minerals

    for your healthy jouney

  • yoga nidra

    sleep yoga

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meditation

what meditation is actually good for

Meditation is becoming more and more present in our western society. In earlier times you would only come across it in a spiritual or religious context. These days, however, you can be confronted with it in the world of health, wellness and (spiritual) wellbeing. With meditation, the first thing you often think about is relaxation, emptying your mind and thinking of nothing. This can feel wonderful but meditation can mean more than just relaxing.

Looking at thoughts
Meditation in the form of looking at your thoughts can offer you much more than only relaxation. Through looking at your thoughts, you can separate yourself more easily from negative images of yourself, habitual patterns and habitual behaviour. You develop clarity and love for yourself through looking at what is present in your head without judgement. Instead of being controlled and dragged along by your thoughts and habits, you can develop the skills to simply look at what you think and do. This doesn’t mean that you cannot have negative thoughts, fret about things or lapse back into old patterns. The only thing that changes is that you are the friendly and interested observer of what is present.

How do you look at thoughts?
Thoughts are more than just words in your head. They have a place, a form (voice, words, pictures) and movement. Where does the thought find itself, where does it originate from, is it a voice, a picture, how do I know that I think? Instead of sitting in the train, you are standing on the platform looking with interest at what train is passing.

Making room for emotions
As well as being controlled by your thoughts we have often been taught to avoid emotions. We please, eat, work, shop, dominate and cheer ourselves up endlessly to avoid having to feel negative emotions. But actually, the more we refuse to acknowledge an emotion, the bigger the pressure becomes. It’s like squeezing a garden hose shut. By allowing, in a friendly and inquisitive way, space for emotions, the emotion can be regulated and you don’t need to use those uncomfortable avoidance strategies.

Exercise
1. Sit on a chair or meditation cushion. Lengthen yourself from your tailbone to your crown. Focus on an object in front of you or on the ground. Soften your gaze. Keep your eyes open during the whole exercise.
2. Try not to force yourself to gain something. Look at what is present in a friendly and inquisitive manner. Like a friendly researcher who is interested in what, where and how thoughts and emotions appear.
3. To help you stay present you can focus your attention lightly on your breathing.
4. Of course, you will probably be drawn into memories or your to-do list. The moment that you realise this, you are back to being aware so this is a lovely moment of realisation. You return, inquisitively, back to your observer role.

Guided meditations

In the beginning it can be difficult to sit and look at your thoughts. Luckily there are hundreds of apps which offer guided meditations that can help you. Such as Headspace, Calm of Stop, breath & think and Insight Timer.

Too tired to meditate? There are also meditations lying down and bodyscans that you can do in bed.

No time to meditate?Look at the 3 minute meditations on Insight Timer. Even 3 minutes a day can offer peace and clarity.