Last month, we looked at how the body, immune system, and general wellbeing are affected by our stress levels. Now let’s look at how we can relieve stress. Some of the most profound ways include mindfulness, meditation, nutrition, yoga, exercise, creativity and community. I use all of these in my therapeutic practice and in my personal practice. (They are all essential to me, especially during the months of winter!)
Let’s start with mindfulness – everyone’s heard of it by now. It’s being used everywhere from sports teams, businesses, schools, for veterans and individuals, but what is it?!
Mindfulness is simply the gentle effort to be present without judgment. We all have times when we are focused, such as playing a musical instrument, playing sport, in a yoga class, maybe when we are concentrating on cooking a new recipe, making a cup of tea. We are there and nowhere else, our mind is fully present, our body is fully present –we are in the moment. However at other times we can be all over the place, we multi-task like crazy, we are eating breakfast, making lunches for the kids, texting about a meeting at work, worrying about a disagreement with a friend the day before, getting dressed –all at the same time. And this goes on throughout the day. And it is stressful!
I love this quote, which Christina also recently used:
“If you are depressed, you are living in the past.
If you are anxious, you are living in the future.
If you are at peace, you are living in the present.”
Lao Tzu
This is how mindfulness helps us. It lets us feel connection, space and awareness, it helps us feel alive. Mindfulness is a practice – its roots reach back to the early teachings of the Buddha. Many in this country look to Dr Jon Kabat-Zinn as the man who introduced it to the mainstream in the 1970s. He was looking for ways to help people let down by the medical system, people in constant pain. And it was successful.
We can practice mindfulness informally in the things we do each day. Perhaps you decide that you are going to wash the dishes mindfully. So, you become aware of your feet on the ground, your body holding you, your breath, your hands touching the dish, the sensation of the water flowing etc. All you are doing is the dishes. You are not thinking about anything else else. This is easier said than done of course, but when you notice your thoughts drifting off and attaching to something else, simply and gently bring them back to the task at hand.
There are so many things that you can give yourself permission to do mindfully. Maybe it’s taking a shower, maybe it’s reading a bedtime story to your kids, folding the washing, or walking a block.
A formal practice is a Mindfulness Meditation. This can be done as part of a group and this is a fantastic way to start to have the support of a community. It can also be done with no class and no props – anywhere any time!
Next month, we will be looking at meditation.
Until then, be well & think about something you can do mindfully, and let us know how it goes!
Brogan Ganley
Urban Zen Integrative Therapist
Meditation & Mindfulness Teacher
Mindfulness in Schools Project .B Teacher
Registered Yoga Teacher
Reiki Master
BFA
Art of Meditation Program Founder