Mindfulness

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“If you let water settle, it will become clear.  If you let your upset mind settle your course will become clear.”  Jack Kornfield, Budda’s Little Instruction Book (1994).

 

Have you ever noticed that when doing things like driving your car that your mind is somewhere else?  You suddenly arrive at your destination and don’t remember driving there.  If so, you have been on automatic pilot.  Have you ever found yourself multitasking? Have you ever been working on the computer, drinking a cup of coffee, and talking on the phone all at the same time?  The are two examples of behaviors that overwhelm the brain and are the opposite of Mindfulness.  The science is persuasive.  These activities can cause the brain to burn energy so fast that it depletes the nutrients that your brain needs to function well.  It increases the feelings of exhaustion rapidly.  Some studies suggest that it takes 50% longer to accomplish projects and increases errors.

 

Mindfulness is a superpower skill.  As with any skill you must practice it frequently for its benefits to be available when you need it.  So what is Mindfulness?  It is a technique for focusing your thoughts and feelings without judgement.  You do this while maintaining a relaxed state and preventing automatic reactions such as anxiety or judgement.

 

Research since the 1990’s has shown that Mindfulness exercises can change mental patterns.  It can rewire the brain with new neural pathways.  This is called Neuroplasticity.

It can lengthen the Telomeres in your DNA strands which is an indicator of health and longevity.

It also improves general quality of life. It has been shown to decrease inflammation and reduce cognitive decline.

 

Here are just some of the other benefits of practicing Mindfulness:

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•     Lowers stress and anxiety in adults by 38%

•     Restores emotional balance

•     Increases resilience (studies have shown that 25 minutes of Mindfulness for just 3 days          increases resistance to psychological stress). 

•     Slows aging-two hours of Mindfulness activity per week can slow atrophy in the                       Hippocampus (the part of the brain that is responsible for emotions, learning and                   memory. It has been shown to help with Post Traumatic Stress)

•     Reduces physical pain

•     Reduces depression

•     Improves sleep quality-reduces insomnia and fatigue

•     Improves concentration

 

Now that we know what this can do for us, where do we begin?  It all starts with breathing.  Dr Andrew Weil suggests an old Yoga practice, it’s called the 4-7-8 technique. Relax, breathe in to the count of 4. Hold your breath to the count of 7. Breathe out through your mouth to the count of 8.  Repeat this four times.  Don’t worry about perfection.  At first you may feel a little lightheaded so don’t do more than 4 cycles. After that just relax, close your eyes and clear your mind. If your mind starts to wonder, acknowledge it and say the word “thought” then let it go. Focus back on your breathing.  Notice your body’s sensations as you are relaxing.  Do you notice a heaviness anywhere?  If you feel anxious, sad, or stressed cross your hands over the center of your chest and breathe a deep relaxing breath.  This technique is to help you self soothe. It is very effective.   Strive to do this breathing meditation 5 to 10 minutes at a time for a total of 25 minutes a day. That’s a great beginning and all it takes to improve you health.

 

 

 

Ways to incorporate Mindfulness into your day

 

To begin your day, take a mindful shower. This is a good start to your daily routine.  Stand with the water beating on your back and neck.  Close your eyes and let your mind just focus on the sound of the warm water and the smell of the soap.  Stay with these sounds and feelings for a couple of minutes.  Relax totally and breathe deeply. This is the perfect way to start your day.

 

Mindful Eating

Pick a meal or a snack and stop yourself from eating it without thinking.  Slow down and enjoy the experience.  Smell it, feel the texture on your tongue, chew slowly, and smell the food.  As you breathe in say “Thank you.” As you breath out say “for this food.”

 

Mindful Walking

Take a short walk.  Notice the sights, smells and sounds around you.  “Walk as if you are kissing the earth with your feet” as described by Thich Nhat Hanh.  Give your full attention to the experience.  Feel the ground beneath your feet with each step.  If you can,

slip off your shoes and feel the grass in your toes. Feel a connection between you and nature.

 

Mindful Conversation

When speaking with someone try to really focus on them and what they have to say.  Look at the color of their eyes and listen to the sound of their voice. Try not to formulate what you are going to say while they are speaking.  Try not to be distracted by phones or other noises.

 

Laughing Meditation 

Surround yourself with people, things, and thoughts that make you laugh.  According to a study done at Loma Linda University, laughing and meditation look similar to the brain.  When you are laughing you are focused on one thing.  Laughing stimulates many organs and increases the endorphins (feel good hormones) released in the brain. This reduces your stress response, recharges you, and stops distressing thoughts for up to 45 minutes. 

 

Bedtime Routine

Create a bedtime routine.  Perhaps a cup of herbal tea with honey.  One hour before bed put away all of your devices.  Try writing three things you feel grateful for each day. Check out the Resource Page for a Gratefulness Journal you can leave by you bed.  Think about the good things that happened during your day.  Crawl into bed and say a prayer or do a breathing meditation. Scan your body for tension, flex and relax those tense areas. Try a Loving-Kindness Meditation by Laurie Cameron.

 

Loving -Kindness Meditation

 by Laurie Cameron

 

Picture someone you love smiling

Relax and repeat silently:

May you be happy

May you be healthy

May you be peaceful

May you known that you are loved

 

Now repeat this for yourself

 

I am smiling

I am healthy

I am peaceful 

I know I am loved.

 

This meditation is the foundation for self compassion, self-love, and kindness.  Twenty five minutes of any of these meditations will increase your joy and health. There are many great apps designed to help you focus and relief anxiety, stress, insomnia and more.  Some are free. We especially like: Smiling Mind, Calm, and Headspace.  Check out meditational music called Solfeggio, it has a powerful frequency that helps with healing, meditation and more.  Look for a more complete list on the Resource Page.

 

“ We do for ourselves, so that we can do for others.” Unknown

 

 

Sources

   Kaplan, Jonathan, 10 Reasons Why Mindfulness is cool, Psychology Today

 

   Yound, Karen  13 Different Ways to Practice Mindfulness—and the difference it can make

                            heysigmund.com

 

   Gregoire, Carolyn, 13 Things Mindful People Do Differently Everyday, The Huffington Post

 

   Cameron, Laurie J,  Everyday Mindfulness—finding focus, calm and joy,  National                                   Geographic