Anxiety dreams and mindfulness

 My new job begins this week and I am very excited for this. However, the last few nights have been somewhat restless with the onset of anxiety dreams.

Once up and awake it is easy to see them for what they are, acknowledge them and move on with my day. But it has got me thinking about how to use mindfulness strategies to deal with these. Something I haven't tried yet is to try a meditation before going to bed to address the fact that anxiety ( even at a subconscious level) is totally OK in this situation and will pass. I shall give this a try tonight and see if it makes a difference. 

A couple of interesting articles about dreams here from the British psychological society and here from Psychology today

It's quite usual for me before taking on something new to have broken sleep and anxiety dreams and maybe is just what it is. But I will do a body scan and guided meditation later this evening and will write tomorrow to share the outcome...

Mindfulness and nature

 Recently we were lucky enough to take on an allotment. 

This morning as I was weeding to give the half a dozen teeny carrots and a dozen or so little lettuces that have made it through the germination stage I was amazed to see how the morning had passed without seeming to have been there for more than half an hour.

Was I being fully mindful the whole time that I was there?  With the sun on my back, warm soil between my fingers and a growing pile of weeds there were certainly many moments where I was fully aware of the environment around me from buzzing bugs and bees  to a tiny ladybird, to weeds that seemed to go all the way through the earth's crust and the delicate seedlings that we have been nurturing.

Look at these teeny lettuces! 

Look carefully and you can spot the even teenier carrots!

And yes, I did take time to just sit and take in what was around me. Being outside , getting hands-on with nature and (hopefully) enjoying the produce at some point is certainly great for wellbeing. And this is coming from someone who has never been into gardening. Houseplants have always been more my thing. But whether it is inside or out, large or small, being in touch with nature and helping things grow is certainly somethng that I find calming , rewarding and enjoyable. 

I will update this in January/February when the sun is unlikely to be beating down and the clay rich soil will be a very different entity to today.

Stepping along the road of mindfulness

 I have been considering the use of the word 'journey'. It's one that is often used in reality programmes where contestants describe their journey and how much they learned from it and so on.

A journey can be descibed as a method of getting from one place to another when used as a noun.

The word journey used as a verb has a slightly different meaning- to travel somewhere.

I'm using the word journey quite metaphorically in this blog- I don't see mindfulness as something that can be boxed up into a neat beginning , middle and end where the end point is some kind of enlightenment that will result in an existence where  all is shimmery and perfect. I use the word journey to illustrate my growing interest, practices and learning about mindfulness as teacher and learner and that I see this journey as a continuum rather than discrete.

I daresay that I will look back through these posts and have further thoughts around this; and that in itself illustrates that there should be no limits to the definitions of mindfulness. I shall finish for now with a return to the importance of love and kindness.  At the end of the day, having intentions with love and kindness at the forefront is what really matters . I will keep striving to find words to convey this. All part of this journey of curious discovery.

©akhalford 2024

How to be mindful in three steps

 

©  Charlie Mackesy

I love this quote from The boy, The mole,The fox and the horse . So much so that I have a T shirt with this on. 

Three steps to mindfulness:

1) Be kind 

2) Be kind 

3) Be kind 

By being kind to our friends and family (quite easy); to ourselves (harder) and to strangers,the wider world and even those who may have wronged us (harder still) we are recognising that observed, considered  responses can bring calm, peace, joy; they can de-escalate a situation; they're the antithesis to drama .

And it can be contagious. 

A guided meditation on thankfulness

 I recently led a talk on how mindfulness can bring a greater sense of joy and curiosity into daily lives.

Through being present and fully aware of our immediate environment and by bringing a sense of curiosity to our daily lives  joy can be found in the most subtle ways.

I feel that it is important to acknowledge that mindfulness is so much more than a tool that can help dealing with challenge and stress. The benefits of mindfulness practice are well documented in these areas, and I am not disputing the value of courses such as MBSR.

As I travel through my mindfulness journey I shall share my thoughts - it will be interesting to see how this journey progresses.

In the meantime, please do listen to this guided meditation on joyful gratitude  here

I hope that you enjoy it. I intend to add further meditations so watch this space.

Thank you.

August Wordcloud

 This is the wordcloud for this month. I will be interested to see how these change moving forward...

Coping with our busy lives using mindfulness

 In our busy lives it’s easy to get caught up in the cycle of doing, worrying about what’s still to do, more doing and so on. Distractions from all around can add to the stresses of daily life and an overload of information can leave us feeling drained.  Add in artificial lighting, pinging emails, sitting at desks and so on and life can be a big rush from one thing to another.

I wrote a blog post last week about being too busy to be mindful as I realise that the act of suggesting trying something new can in itself be a stressful thing! These blog posts intend to bust some of the more common misconceptions around mindfulness and show how mindfulness is different for each and every person. There will be things that resonate and others that don't. 

I’d like to share some examples of activities that can be practised to help with stressful/challenging situations. Research has shown that regular mindfulness practices can help during times of intense stress which can trigger panic attacks; very intense and frightening experiences.   Mindfulness practices can help us to 'zoom out' and see the bigger picture—like watching the whole theatre, not just what is on the cinema screen. When we do this, we realise  the stressful situation is part of our experience, it is not 'who we are'. That’s easier said than done, but any perspective we can get during times of stress is likely to help ease the intensity and duration. 

As meditation offers relief from stress and challenge, the more you meditate, the better you’ll become at grounding yourself and observing your thoughts from a distance, like watching storm clouds pass by. With time and practice, you can train your mind to acknowledge these feelings without being overwhelmed. Each time you practice mindfulness during challenging moments, you strengthen your mental muscles. And the more you train, the better you can handle future panic attacks or any other challenges.

These are some strategies that can be helpful to use in daily life during times of stress:

3-3-3 rule : name three things you can see, three sounds you can hear and move three different body parts ( can be as simple as wiggling a finger/tapping foot/stretching hand)

5-5-5 rule: breathe in for 5, hold for five, release for five then identify five things you can see, 5 sounds you hear and five objects around you that you can touch.

However, if you are in an intensely stressful situation, being super aware of everything could make you feel even more panicked. During a time like this, controlled breathing or other mindfulness practices might be a better fit for you in that intense moment.

Deep, measured breathing can be one of the most effective ways to regain composure during a panic attack. Techniques like the 4-7-8 breathing method, where you inhale for 4 seconds, hold the breath for 7 seconds, and exhale for 8 seconds, can help reset your nervous system.

 Another popular method is the 5-4-3-2-1 technique, which makes you identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.  

Nasal breathing is often used in endurance activities and alternating nostril breathing can be very effiective at reducing stress ( see here ) 

 As stated previously, mindfulness can help with stress reduction and there are Mindfulness Based Stress Reduction courses  (MBSR) which focus more on this.

For me I have found the STOP approach the easiest one to remember (stop, take a breath, observe and proceed with caution and compassion) along with visualisation techniques that I came across whilst taking part in a PQ course a few years ago (https://www.positiveintelligence.com/ ) During a challenging conversation I try to visualise the other person as a child and this can help reduce feelings of anxiety, stress or anger ( and for me works better than the old standard imagine them naked) The thinking behind this is that when one thinks of a happy childhood memory it brings a sense of wellbeing and calm, so by thinking of that person as a child who was happy and carefree it can give the time to respond in a more measured and compassionate way.

Or to walk away! Assertiveness is a good thing and can be done in a non- aggressive way 😉

 

 There really is no one fits all approach.

Did you know we breathe more than 600million times in a lifetime. It's something that we do without giving it a second thought for most of the time. But breathing exercises can heip in so many ways.

More to be written on this for sure...