Mindfulness - take time to chill this holiday season
19 December 2016
Mindfulness – take time to chill this Christmas Season
There’s no getting away from it Christmas can be stressful.
Sometime last year I attended a one day Mindfulness course organised by The Carers Hub in Plymouth with the help of MIND, a great organisation doing fantastic work to help people manage their mental health. The course was great. I found the notes while clearing out and wanted to share them with you all.
Mindfulness is about being PRESENT
Simple Ways to Get Present
Take Ten Breaths
This is a simple exercise to centre yourself and connect with your environment. Practice it throughout the day, especially any time you find yourself getting caught up in your thoughts and feelings.
1. Take ten slow, deep breaths. Focus on breathing out as slowly as possible until the lungs are completely empty – then allow them to refill by themselves.
2. Notice the sensations of your lungs emptying. Notice them refilling. Notice your rib cage rising and falling. Notice the gentle rise and fall of your shoulders.
3. See if you can let your thoughts come and go as if they’re just passing cars, driving past outside your house.
4. Expand your awareness: simultaneously notice your breathing and your body. Then look around the room and notice what you can see hear, smell, touch and feel.
Notice Five Things
This is another simple exercise to centre yourself and engage with your environment. Practice it throughout the day before.
1. Pause for a moment.
2. Look around and notice five things that you can see.
3. Listen carefully and notice five things that you can hear.
4. Notice five things that you can feel in contact with your body, (for example, your watch against your wrist, your trousers against your legs, the air on your face, your feet on the floor, your back against the chair).
Happy New Year!