When thinking about today's fast-paced society, the words "busy", "frantic" and "rushed" come to mind. There seems to be no end to the 24 hours of emails, messages and alerts from all channels of social media. This level of constant stimulation takes a toll on our minds and our physical body, as our adrenaline and nervous system try to keep up. While this is the reality, it is important that we also take time out; to relax and calm our minds and bodies. To have a break, refresh and recover to avoid long term consequences that may arise in physical symptoms of fatigue, headaches, indigestion, insomnia, anxiety and depression.
We are not necessarily designed to multi-task or spend hours sitting down in front of a screen or to be exposed to constant stimulation. Mindfulness is a quick and highly effective way of "taking a break" and calming down both our nervous system and our racing thoughts. There is a growing body of evidence that mindfulness has benefits for our health and wellbeing.
Most of us operate through impulse and habit with shortening attention spans. Being mindful allows us to bring our attention to the present and to be conscious and aware of what is going on around us as well as within our bodies. It helps us to focus on and improve our productivity and mood. The more we practice being mindful the more resilient we can become.
It can often be hard to find the time to practise mindfulness however it does not need to take a lot of time and as with anything practise helps us to make it a habit. Here are some tips based upon S.T.O.P. to help you get started:
S - Stop what you are doing
T - Take a deep breath slowly and exhale slowly
O - Observe your breath, your body, your feelings and thoughts
P - Proceed with awareness
- When you wake up don't jump out of bed, lie there and take some slow deep breathes and become aware of your surroundings, your body and any thoughts – the deep breaths will slow down your brain. Practise every day and it will become a habit.
- During the day set a timer/reminder to use S.T.O.P.
- Make a cup of tea/coffee or have a glass of water and focus on what you are doing. Stand and focus on drinking, or sit down, close your eyes and become aware of the cup/glass, how does it feel, take a sip slowly (don't gulp), how does it taste? ask yourself how does my body feel? Relaxed? Tense? Irritated? Become aware and breathe it out. Go back to what you were doing or onto the next task.
- During lunch use S.T.O.P. to act as a circuit breaker. If you can, go for a walk or sit outside – leave your phone in the office so you can look around and notice the weather, the surroundings, the people around you. Nature is a great soother as it changes slowly. Feel the ground you are walking on.
- On the way to work or home have a ritual, listen to music (calm music), really listen, pay attention and breathe slowly. Look around you and notice your surroundings – without judgement.
- Finally, think about one thing you are grateful for every day. You can do this when you wake up or you can do it on your way home from work or as you get into bed.
Slowing down can be challenging but it is worth the effort.
Alison Keleher, Director, Newport & Wildman