Mindfulness
Happy Monday!
I hope you had a great weekend. Ours was very restful haha. We watched a lot of movies and I made a big breakfast on Sunday morning. The weather was nicer than expected, which almost makes it worse because at least when it's rainy and windy I don't feel so bad staying inside all day. Numbers of new COVID cases seem to be declining, so I'm just really hopeful that these six weeks in stage four restrictions will work!
Today I wanted to write about mindfulness and meditation.
When we lived in Toronto I decided to try meditating. I don't remember why… I probably read about it somewhere. I tried a free trial with the 'Headspace' app. Most days I would listen to a guided meditation and I would just fall asleep haha oops. But there was one practice where I feel like I did something right because it was like coming out of a trance when my ten minutes were up. I thought ok, I get it now.
Unfortunately, I didn't really keep it up. Over the years I would try to meditate with the app every once in a while but I never got into practicing regularly.
Well, hello COVID pandemic 2020. Suddenly I can't go anywhere or do anything and I have a bit more time off my hands. My work provided us mindfulness training and I signed up for the 'Smiling Minds' app. Now we have a workplace practice twice a week, but it's also something I try to do on my own every day.
I figure it doesn't hurt to try. There are days when I take a few deep breaths with my eyes closed and I immediately feel so much more relaxed like I just had a long nap. There are other days where even three minutes seems interminable.
It sounds like such a kooky concept (like when I start talking about my peppermint oil obsession), but it is backed up by science.
So let's get into it!
What is mindfulness?
Mindfulness is paying attention to the present moment with openness, curiosity, and without judgment.
Think of mindfulness as the opposite of being on auto-pilot. It is a skill that keeps our minds healthy and helps us perform at our best and navigate the ups and downs of life. Our minds distract us with planning, worrying, daydreaming, and reminiscing. Mindfulness teaches being in the moment versus living in the past or worrying about the future.
Source: Smiling Mind
What does the science show us?
Mindfulness and meditation have been around for thousands of years but now we are seeing how these practices actually change the wiring and makeup of our brain!
Here are some of the scientifically proven physical and emotional benefits of mindfulness and meditation:
better focus
reduce stress
increase creativity
enjoy better health and sleep
reduce anxiety
improve cognition
reduce distractions
make better choices by responding with awareness
enhanced ability to deal with illness and facilitation of recovery
decreased depressive symptoms
Sources: Smiling Mind, Headspace, 6 Scientifically proven Benefits of Mindfulness and Meditation, 23 Amazing Health Benefits of Mindfulness for Body and Brain
How do you meditate?
Just as we can build muscles in the gym, we can build mindfulness through the regular practice of mediation.
There are different ways you can practice mindfulness:
Formal mindfulness - formal practice where you sit, usually with the eyes closed, and focus attention on one thing, usually either your breathing or the sensations experienced within your body
Informal mindfulness - informal practice where you bring improved attention to everyday situations. Direct your full and non-judgemental attention to the activity your undertaking at a particular moment, such as eating or walking.
I like formal meditation. Don’t be afraid you have to sit cross-legged on the floor and chant. It only takes a few minutes a day - start with just 2 or 3 if that’s manageable (surely even on your busiest days you can find 3 minutes for yourself). The guided meditation will take you through closing your eyes, relaxing, and focusing on your breath, sometimes by counting, or by feeling your chest rise and fall. When you lose focus, and you definitely will - bring your attention back to breathing. It trains you to stop your mind from wandering.
Over time, you can increase the amount of time you spend in mediation.
Source: Smiling mind
Meditation apps:
I've tried these apps and they are both fantastic:
They both have different programs (beginners, for sleep, for kids, etc.) that make it so easy to get started. The apps also have some great videos and animations that explain mindfulness. I like guided meditations where someone speaks and says when to breath and what to focus on.
Book recommendation:
If you want more information, I recommend this book: The Headspace Guide to Mindfulness and Meditation by Andy Puddicombe.
Tj and I were reflecting on how crazy this year has been. Sometimes I can't believe we are really living through a pandemic right now. And as much as it's so relaxing and great to sleep in and work from home, I do find it stressful that people are dying and I don't know when I will get to visit Canada and see my family again. Hopefully, if I build this skill now while I am able to, I can pull it out of my toolbox to help get me through the next pandemic hahaha.
And if meditation isn’t for you, just get a fabric shaver because it’s almost just as relaxing (although that hasn’t been scientifically proven).