Mindfulness is defined by the Oxford English Dictionary as 'a mental state of calm, achieved by focussing one's awareness on the present moment, whilst accepting all of your feelings, thoughts & sensations'. It's understandable then, that some believe mindfulness to be a little pretentious & overly self-indulgent. I want to show you a more useful side to mindfulness, think less LuLuLemon & yoga, more free therapy & mental wellbeing. We have brushed over mental health in other articles, but in today's we are going to tackle it head on (albeit a very small segment of all-round mental wellbeing).
So here's 5 simple methods within which you can practice mindfulnes:
Cold Water Exposure - We all have that one freind who makes sure to tell EVERYONE they meet that they're into ice-baths or cold showers (if you don't, it's probably you). Although the die hard fans of it make it seem like a big commitment, it's actually incredibly simple. Start by turning your shower cold for the last 15 seconds, then 30, then 45 & so on until you reach 2 minutes. Then watch your body be taken over by a warm feeling of euphoria for the next hour or so! The proven long-term impact is a reduction in stress & an increase in blood flow. Now we're not saying it will be pleasant at first, but your body will adapt to the new stimulus. If you get to day 3 & you really hate it, move on to the next method.
Meditation - The 5,000 year old practice is proven to be the single most effective method of reducing stress & understanding your emotions. This could be an article in itself, as it covers such a broad range of methods including sitting, religious, walking, eating, breathing, mantra meditations. However that is all the information you should need to realise that there IS a type of meditation for you! Start with the help of a guided meditation on youtube or an app such as 'Headspace'. Take it slow & be patient with yourself as doing nothing is about the hardest thing we can do as humans.
Yoga - Associated with more eye-rolls than the phrase "no offence, but", yoga divides human opinion like marmite. Personally, I love yoga & yet I wouldn't go to a yoga class. Not because there's anything wrong with them, I just don't enjoy being talked to whilst I stretch. I love the physical benefits, & always take the chance to use my breathing & clear my mind, especially in the uncomfortable moments. This isn't a method everyone will want to try, but please include stretching in your weekly fitness regime & have a go at clearing your head whilst you do it.
Journalling - Me & my partner LOVE this method, but we're terrible at sticking to it. Journalling is something most psychotherapists swear by. With 2 minutes per day allowing you to decant your emotions, stresses & concerns onto a page in the knowledge that you can now clear your head & come back to the page tomorrow. Check out the podcast link at the bottom of this page for more on this.
Exercise - Something we associate with physical health, which we are aware also helps us stay mentally healthy, but we maybe don't realise just how big the positive impact is on our mental wellbeing. Exercise even just once per week reduces the risk of depression by 25%, so imagine the impact of 3 times per week! Resistance training, cardio, sports & other forms of exercise all have a positive effect on mental wellbeing, so take your pick & let us know if we can help.
That's it for this week, we'd love if you gave just one of these a go this week. Below is a link to an awesome podcast on mental health from our friend & psychotherapist, Richard Nicholls. Get in touch if you'd like to understand more about mastering your fitness, nutrition & wellbeing. We'd love to help! See you soon.
Elliot Hutchinson // 18.08.2024
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