Stress is a key component when it comes to good brain health, Ellie Schilling chats through way and the various forms we can use on a practical everyday basis.
Mindfulness tips by Ellen Shilling
Mindfulness is the practice of coming to the present moment with full acceptance and non- judgement.
Tip #1: Start your day the mindful way. Set your alarm a few minutes early. When you get up out of bed mindfully place your feet on the floor and take a breath, decide that today will be a good day. Slowly have your shower, eat, and get ready for work taking care and paying attention to each task as you go about it.
Tip #2: When in front of a red traffic light: look at it, smile and take it as an opportunity to breath, pause and take in your environment.
Tip #3 “At some point during the day; taste the coffee. Notice it and that’s already disciplining your mind. Your mind wanders? It’s supposed to. Just bring it back to tasting the coffee, over and over again, and that’s like doing a sit-up.” Ruby Wax
Tip #4: Pause, Notice, Breathe. (PNB). At moments throughout your day, take a moment to: Pause: stop what you’re doing, put everything down
Notice: Your surroundings. What do you see, feel, hear, taste, and smell?
Breathe: Notice your breathing; is it shallow, panicked, slow, long or something else? Soften it slightly and slow it down. Spend a minute or two on your breath (or longer if you have the time)
Tip #5: On your way to work look around you. Turn off all distractions and notice your journey. What do you see & hear on your way? What do you notice that you never noticed before?
Tip #6: Mix up your morning routine. Take a different route to work. We tend to go into autopilot when we do things the way we’ve always done them, so change things around and see how it feels.
Tip #6: If you find yourself getting overwhelmed today or need a little breathing space, use the STOP approach:
1. Stop what you’re doing. Put things down for a minute Take stock. Ask yourself what you are experiencing right now. What are your:
a. Thoughts, feelings emotions. Let the answers be as they are, resist the urge to judge.
2. Take a few long slow deep breaths. Let your breath anchor you to the present moment.
Tip # 8: Mindful eating. For one meal today eat slowly, taste the food, tune into the textures and taste of your food giving thanks to all the people who were involved in getting it from source to your plate. “The more you eat, the less flavour; the less you eat, the more flavour” Chinese proverb
Tip #9: in moments of overwhelm, stop everything, take a few deep breaths and use the mantra “I am here. This is now”
Ellen Shilling Ellen@Xhale.ie www.Xhale.ie Blackrock Co Dublin.
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