How to introduce daily mindfulness into your life

How to introduce daily mindfulness into your life

Do you want to introduce daily mindfulness into your life?

Isn’t life busy….. Rushing from one thing to the next with a massive to do list and thoughts whizzing round in your head. And you just want to stop. Just for a bit. And recover, refresh and regain control.

You’ve probably heard of mindfulness but you might not know what it is. Or you might have tried to do it already but got a bit lost, or maybe it didn’t work or you didn’t keep it up consistently so didn’t feel the benefits. Mindfulness is one of the easiest ways to reduce stress and relax but it does take a bit of practice and dedication to make it part of your everyday life. That’s why it’s called a practice I guess ūüôā

So what are the benefits of mindfulness?

Research from Harvard Health Publications says that Mindfulness improves well being, physical health and mental health. some of the key benefits are listed as:

  • Being mindful makes it easier to savor the pleasures in life as they occur, helps you become fully engaged in activities, and creates a greater capacity to deal with adverse events.
  • By focusing on the here and now, many people who practice mindfulness find that they are less likely to get caught up in worries about the future or regrets over the past, are less preoccupied with concerns about success and self-esteem, and are better able to form deep connections with others.
  • help relieve stress
  • improve sleep

And it can help with easing depression and anxiety which are two of the most common things I treat in my Hypnotherapy practice in Sussex.

So how can you practice mindfulness easily on a daily basis?

sunrise

 When you first wake up in the morning and you are still in bed, notice your breathing and take five breathes. Notice each one.  

 Be aware of any changes in your posture. Notice if your limbs and loose or stiff. Heavy or light. Notice what changes when you move from one position to the next.

 

Be aware of sounds around you. Really notice them. Whether it’s a¬†phone ringing, a bird singing, a train passing, laughter, a car horn, the wind, the sound of a door closing‚ÄĒuse any sound as a signal to be mindful and present.¬†¬†

Over the course of the day, when you are distracted, remember to come back to your breath and notice your breathing and take five breathes. Notice each one.   

Before you eat something compose your breathing and notice it so you are fully present. Realise that the food was connected to something that nourished its growth. Think about what made that food grow. The sunlight, the rain, the earth, the farmer….. Eat slowly and conciously and be mindful that what you are eating is going to nourish every cell in your body. ¬†Notice the smell and taste of every mouthful and take the time to chew and swallow slowly.¬†¬†

Be aware of the movements of your body throughout the day. When you move, walk, stand or sit. Notice your posture and feel your feet connected to the ground. Notice any breeze on your face and in your hair and maybe the sound of the wind, rain or other noises. Be aware of your speed. 

At any opportunity, on hold on the phone, in a queue, cleaning your teeth, getting dressed, cooking, waiting at traffic lights or in traffic. Be aware of how you feel. Are you tense or relaxed? How is your breathing? Where is your breathing high or low in your body? 

 Notice any tension in your body. Where is it? Can you relax it? Notice the difference that makes. 

Be aware of any points of tightness in your body throughout the day. See if you can breathe into them and, as you exhale, let go of excess tension. Is there tension stored anywhere in your body? For example, your neck, shoulders, stomach, jaw, or lower back? If possible, stretch or do yoga once a day.

At bedtime, once you are in bed and still, notice your breathing and take five breathes. Notice each one. 

As you can see, it doesn’t take long to be mindful and it’s easy to do. give it a go now. Just shut your eyes (hold on read this last bit first!) and notice yourself. Your feet connected to the floor, your breathing and your posture.

If you need more than mindfulness…

Even mindfulness can’t get you thought some stuff so if you need help to overcome your depression or anxiety please do get in touch and I can help you.

Or you might like to try my free relaxing download which gives you deep relaxation in just 12 minutes.

Sending you mindful healing vibes.

Honey

x

How to relax without a holiday

How to relax without a holiday

How to relax without a holiday

This is meant to be the peak time of year when people book holidays. Maybe it’s the January blues or just the desire to go somewhere warmer! One of the main things that people want to do when they go on holiday is to relax. To ‘escape from it all’. But what if you could could ‘escape from it all’ anytime you wanted to?

So what ways do you currently relax? With a glass of wine or a beer at the end of the day? With a bubble bath? With yoga? Everyone’s techniques and strategies are different.

There is physical relaxation and mental relaxation. They are interlinked and often relaxing one, relaxes the other. For example, if you’ve ever had a massage you might notice that when you lie on the massage table you are still thinking about the day’s work, or your kids, or your partner or your mile long to do list but as the treatment progresses, those things seem to ease and you are able to enjoy lovely ‘floaty’ feelings.

Build relaxation into your mindset

But what if you didn’t need to get to the point where you feel desperate for the need to relax on holiday or to unwind with a massage? As a Hypnotherapist, I spend most of my life in a relaxed state (don’t worry, I still get lots done). So much so that when I go on holiday I have plenty of energy for sightseeing and exploring! Because I have built relaxation into my mindset and make it a priority and you can too.

A lot of my clients say ‘they think too much’ or they ‘can’t switch off’ and then they have Hypnotherapy and say ‘wow!’ because it is a truly deeply relaxing state like no other. A state where you can just be and have lovely thoughts and visions in your subconcious (like meditating but better). Once you have connected to this deeply relaxed state, you will want to do it again! I give my clients recordings to listen to at home.

 

Do you have 12 minutes spare to relax?

Just share from this box and you’ll be able to download a fantastic audio that will help you relax. I’ve been told that this is a really easy way to switch off and relax because all you have to do is lie down and listen!

So how else can you relax?

The benefits of relaxation include lowered blood pressure and reduction in the thickening of the artery walls. Also slower age related memory loss and brain-cell deterioration. Being relaxed also improves your digestive process.relaxing water

  • Improve your breathing, Breathing is our life-force and we take it for granted! Just try this. close your eyes and monitor your breathing for a couple of minutes. Then slow it down slightly and notice any difference.¬†“Learn how to exhale, the inhale will take care of itself” ¬†–¬†Carla Melucci Ardito
  • Progressive muscle relaxation. Lie down. Work from up to down your body or down to up. Tense the muscles in your feet and then relax them, then do the same for your legs, your buttocks, your stomach, your arms, your hands and lastly your face.
  • Yoga. There is a 30 minute yoga flow here
  • Try sitting quietly and focusing on your heart. When you have settled, place your hand on your heart and take slow and considered breathes and really connect with your heart.
  • Shake your legs and hands for one minute. When you finish you will feel relaxed.
  • Take a nap.
  • Play some relaxing music.
  • Use aromatherapy ¬†oils around your house. Lavender, neroli and ylang ylang are relaxing.
  • Make a space in your home where you can relax.

Add your ideas for ways to relax in the comments. We would love to hear them.

The important thing is once you build relaxation into your life, it becomes a habit. You mind understands what is required and does it for you more easily. It will soon be second nature:)

This blog is one in a 30 day series about self-development and practical¬†lists we will be making to¬†enhance our lives.¬†I’m using these blogs to provide coaching and advice in my capacity as a qualified coach and Hypnotherapist working locally in West Sussex and Worldwide on Skype.

Quick review of your tenth list list:

Your tenth list was about judgements you might hold. Were there any surprises on that list for you?

Your eleventh list:

Your eleventh list is simply to make a list of ways you can personally relax. Choose things that appeal to you, that fit into your life. Even if you were to relax for 2 minutes every day you would feel benefits in a week.

See you tomorrow.

Honey

x

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