Every magazine, blog and social media post you read is endorsing the concept of mindfulness. It seems to be the buzz word that goes hand and hand with the principle of wellness. But what is it and how can we incorporate it into our lives?
The world we live in is a fast paced world. Our brains and bodies are becoming wired to be always thinking ahead. With this comes an increase level of stress and anxiety in our lives. A consistent and prolonged state of anxiety can lead to a weakened immune system, depression, high blood pressure, and gastric problems.
It is essential that we learn to ‘self- check’ and monitor our levels of anxiety. A certain level of anxiety is normal in our lives. It is our natural ‘fight or flight’ and ensures we accomplish what needs doing. However we can see an impact on our health when these levels get out of synch.
Enter mindfulness, a series of simple techniques and approaches to help us to focus on the present. From this we learn to reduce our levels of stress and overwhelming anticipation. With the launch of our Change Your Health Direction (CYHD) programme in our 90 plus stores, at LloydsPharmacy are very focused on boosting wellbeing and attaining a better lifestyle.
Simple and Effective daily mindfulness – where do I start?
Meditation: A very simple technique and one of the most utilised approaches to mindfulness. It can be as simple as a few minutes in the morning or evening depending on your routine. Find a quiet, decluttered space in your home and make yourself feel comfortable. Some people choose to sit on a chair while others prefer to sit on the ground with their legs crossed and arms rested. Gently close your eyes and breathe in through your nose and out through your mouth. You may notice your breath is quite shallow. Therefore to allow you to breathe more deeply and hence relax, hold your breath for approximately 5 seconds and then exhale.
Once you have become more relaxed return to your normal breathing pattern. Become aware of how you are feeling in your overall body. Are some areas of your body tight and tense? Allow yourself to acknowledge how you are feeling. Your thoughts begin to wander, that is completely fine. Let your mind wander. Listen to the sound of your environment and allow yourself to take sense of your environment. Again acknowledge this moment. Some people may like to stay in this state for 10 – 15 minutes, others longer. Once you feel you are ready, then gently soften your gaze, open your eyes and focus on where you are. Assess how you are feeling now after the session. Many people feel a greater sense of calm and their bodies, both physically and mentally, are more relaxed. This meditative approach can be done daily or weekly depending on what you feel works best for you. There is no right or wrong way to meditate. Some people bespoke their meditation to incorporate gentle music in the background, the burning of essential oils such as lavender or adding in gentle yoga sequences. Again see what works best for you.
Gratitude Journal: The concept of journaling is something we are all familiar with. It has been found that recording what we are grateful for allows us to appreciate the present, reduce stress levels and increase our levels of happiness. Again there is no right or wrong way to journal. Some people like to record two or three points maybe twice a week of what they are grateful for. Many find it therapeutic reviewing what they have recorded over time.
Online resources: There are many mindfulness apps that can guide you in your practice. ‘Headspace’ is an excellent app that you can download on your phone. It has many guided exercises that allow you as a beginner to get started. Other apps include the ‘smiling mind’ which has exercises for children and young adults, as well as the app ‘conscious, to name just a few.
The Power of positive affirmations: the words we use every day have a powerful impact, particularly the words we use in our head aka our internal dialogue. How we speak to ourselves embeds beliefs in our subconscious. If these beliefs are ones of negativity this can lead to an increased anxious or depressive state. Therefore it is very important to take note of how we speak to ourselves. Every day by simple stating one or two positive affirmation both aloud or internally can greatly improve our mental wellbeing. It can be as simple as stating, ‘I trust my instinct’ or ‘I am resilient and strong’. Try it today and see how you can rewire your thinking.
Above are just a few pointers in directing you to including mindfulness in your daily routine. As you will see, the approach is personal to the individual. Even just by focussing on our breathing, recording our thoughts and taking time to acknowledge our presence can help in adding balance to our busy lives. To finish a quote I really like, ‘mindfulness is a way of befriending ourselves and the experience’ (Jon Kabatt Zin) and as we all know, we must be friends with ourselves first and foremost.
If you’re going to WellFest 2018, pop over to our stand to avail of a selection of our FREE services such as skincare consultations, cardiovascular age checks or to sign up to our CYHD programme!