Mindfulness and Stress

Note to self – do more nothing! A resolution you just might keep…

The art (skill?) of meditation has been around for centuries; I was taught about it’s benefits during my professional training, and when I first worked in a pyschiatric hospitals over 27 years ago it was being used as something helpful with patients. I have also been lucky enough to work with several Buddhists and be taught some of the techniques by them to cope with a very stressful job. At one point we had a regular lunchtime meditation group going which was much more ‘nourishing’ than a trip to the hospital canteen!

Research and Mindfulness

One of the most recent studies on the correct use of mindfulness techniques and meditation has found that it reduces the recurrence of acute depression by up to 50%. That is pretty large claim but NICE (National Institute for Health & Clinical Evidence, a UK organisation which recommends treatments to the NHS) has advised GPs to ‘prescribe’ it and they don’t do that lightly. It can help with all sorts of things, like hypertension and chronic pain.

What is Mindfulness?

Jon Kabat-Zinn, is one of the founders of the mindfulness research movement. He defined mindfulness as:

“paying attention in a particular way: on purpose, in the present moment, and nonjudgementally”.

Other definitions include:

• an open and receptive attention to and awareness of what is occurring in the present moment

• an awareness that arises through intentionally attending in an open, accepting, and discerning way to whatever is arising in the present moment

• an attention that is receptive to the whole field of awareness and remains in an open state so that it can be directed to currently experienced sensations, thoughts, emotions, and memories

• stated simply, waking up from a life-on-automatic pilot

Do Nothing

Perhaps, at this point in the New Year rushing around filling your head with resolutions and a huge to do list is not the best thing you can be doing for yourself. Maybe you need to learn to do nothing. To simply just be for a while. There is an article here which will get you started on mindful mediation, but if you simply just sit up well, not slumped,  close your eyes and focus on your breathing, and notice what is going on in your head for 5 minutes, you will be making a beginning.

And like anything worth having, it requires practise. If you can find 10 minutes every day for a week to try it out you should see some benefits. Go, on, do nothing!

If you meditate regularly I’d love to know what benefits it brings you!

A Short Creative Visualisation

A visualisation is thinking in pictures instead of words; to see ‘in your mind’s eye’. Combined with relaxation it can help you access parts of the brain you don’t usually use so can be really useful when you are trying to think differently, explore a problem, or simply relax and let the stresses of the day melt away. But remember that you are always in control. If thoughts come into your mind that make you sad or unhappy just let them go and focus on something positive. This is designed to be a good experience for you to help you begin to think differently.

Find a comfortable place to lie or sit down. Make sure you are well supported either in your chair or on the floor. Use a cushion if necessary. Don’t worry about any noises, yours or external ones. The aim is to go into your own space. Move your position if you need to and don’t do anything that doesn’t feel right for you.

Once you have read this a few times try it with your eyes closed. This slows the brain waves and removes all visual distractions. Give your body a silent instruction to RELAX

Notice your breathing. Just being aware of how we are breathing can change it. If you have any breathing problems then just breathe in a way that is comfortable for you. It is important not to feel stressed in any way. Notice the timing and depth of your breathing.

On the next convenient out breathe breath out a bit extra, perhaps 3 counts longer than normal. This will cause you to breathe in more deeply and naturally enhance your breathing. You don’t want to hyperventilate. Breathe normally for a couple of breaths, noticing how you are breathing. RELAX

Relax any tension that has accumulated in your shoulders. Let that feeling of relaxation flow down your arms into your fingertips. Feel it flowing along your trunk and into your legs making you feel relaxed and alert. RELAX

On the next out breath imagine all your old preconceived notions of how things are done flowing out of you, leaving you pure and unlimited in your thoughts. As you breathe out all the old notions are disappearing with your breath, dissolving into the atmosphere. You feel relaxed and open.

As you breathe in imagine that you are now open to all new vibrant, colourful thoughts and imaginings. In your mind’s eye see the breath travelling through your body, taking warmth and colour with it. You are filling up with a beautiful colour and energy that is filling you with inspiration and creativity. With each breathe you take in imagine it adding to your creativity and intuition until you have a beautiful fund of energy to draw on, in your hands, arms, trunk, legs and feet. You are full of a natural and positive radiance. RELAX

Bring your attention back to your breathing again. Notice how you are breathing. On the next appropriate out breath breathe out a little extra, causing your breathing to deepen naturally. Breathe normally for three breaths. (PAUSE)

Notice how relaxed yet full of energy your body feels. If you can, with eyes still closed, gently shrug your shoulders, rotate them and let them relax. Feel your feet on the floor. If you can, wiggle your toes within your shoes, feel the energy moving on up your legs, into your body and down your arms. Wiggle your fingers. You are now feeling alert and full of creative energy. In your own time, open your eyes and fix on something blue within the room. Stand and stretch if you wish and bring yourself fully back into the present.