Mindfulness is often a helpful tool in managing anxiety and stress It is also great for keeping calm in everyday situations. I offer tailored Mindfulness programmes to help you make mindfulness a simple part of your life.
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A MINDFUL PAUSE - REWIRE YOUR BRAIN
Scientists have proved that practising mindfulness regularly - just 10 minutes a day - can actually rewire the brain. 95% of the time our brain works on auto pilot. Neural pathways form our habits creating shortcuts that enable us to function and find our way through the world. Unfortunately when the brain becomes stressed or anxious we can relapse into old unhelpful behaviours. This is where mindfulness can help. It puts you in control rather auto pilot running the show!
Every time we do something deliberate and new, we stimulate neuroplasticity, activating our grey matter, which is full of newly sprouted neurons that have not yet been groomed for auto pilot. So how can we trigger ourselves to be mindful when we need it most
There are two ways to do that—first, slowing down the fast brain by putting obstacles in its way, and second, removing obstacles in the path of the slow brain, so it can gain control.
1. Trip over what you want to do. If you intend to do some yoga or to meditate, put your yoga mat or your meditation cushion in the middle of your floor so you can’t miss it as you walk by. Put your trainers/walking shoes near the door to remind you to go for that walk in the fresh air
Create new patterns You could try a series of “If this, then that” messages to create easy reminders to shift into slow brain. For instance, you might come up with, “If phone rings , then deep breath,” as a way to shift into mindfulness as you are about to start a conversation. Or, “If doorbell rings, take a breath before answering.” Each intentional action to shift into mindfulness will strengthen your slow brain.
Here is a short mindful exercise - The Body Scan. Another basic technique in Mindfulness that really helps calm and relax,
How to Practice Body Scan Meditation
The body scan can be performed while lying down, sitting, or in other postures.
Begin by bringing your attention into your body.
You can close your eyes if that’s comfortable for you.
You can notice your body seated wherever you’re seated, feeling the weight of your body on the chair, on the floor.
Take a few deep breaths.
And as you take a deep breath, bring in more oxygen enlivening the body. And as you exhale, have a sense of relaxing more deeply.
You can notice your feet on the floor, notice the sensations of your feet touching the floor. The weight and pressure, vibration, heat.
You can notice your legs against the chair, pressure, pulsing, heaviness, lightness.
Notice your back against the chair.
Bring your attention into your stomach area. If your stomach is tense or tight, let it soften. Take a breath.
Notice your hands. Are your hands tense or tight. See if you can allow them to soften.
Notice your arms. Feel any sensation in your arms. Let your shoulders be soft.
Notice your neck and throat. Let them be soft. Relax.
Soften your jaw. Let your face and facial muscles be soft.
Then notice your whole body present. Take one more breath.
Be aware of your whole body as best you can. Take a breath. And then when you’re ready, you can open your eyes.
RESOURCES FOR MINDFULNESS
APPS
Calm - Meditation and Sleep
Headspace - Meditation & Sleep
Chill - daily uplifting thoughts and quotes
All available for your phone.