Planting the seed to better health.™
A Guide To Meditation & Mindfulness
Part 1
The terms Mindfulness and Meditation can often be used to mean the same thing - but this can be really confusing. Whereas the two can absolutely complement each other, the one experience enriching the other, they are fundamentally different. Simply put - Mindfulness is the awareness of “some thing”, where Meditation is the awareness of “no thing”. Clear? Possibly not - let me explain!
FIRST, LET’S EXPLORE MINDFULNESS
Mindfulness is all about being aware, noticing what is going on in the here and now and paying complete attention to our thoughts, feelings, behavior, actions and everything else going on around us. You can practice Mindfulness anytime and anywhere you are. You can be solitary, with someone else or even in a group but the key is being consciously present and fully engaged. That means not mulling over something that’s puzzling you or replaying a conversation in your head. It means parting with thoughts around the past thinking or of something happening in the future. Let’s look at some examples.
People who suffer panic or anxiety attacks are often encouraged to practice Mindfulness to help “ground or centre” them mid attack or when they feel themselves begin to spiral out of control, to concentrate on their surroundings and objects around them - chair, window, floor, ceiling and so on. By focusing on their immediate surroundings, what they can see, what they can touch, it helps to restore calm and divert attention away from the negative or anxious thoughts that caused their attack in the first place.
Mindful listening is a tool which can be exercised to improve relationships, both personal and in business. It calls for the listener to be fully “present” in a conversation. We’ve all had those exchanges when someone asks you a question, but as you are answering - you can almost see the wheels turning as they are busy thinking up their next question - clearly not listening or interested in the reply. This serves to make us feel devalued - sometimes to the point of dismissal. By practicing active or Mindful listening, you not only hear the words of the other, but process them, are engaged in the words and check understanding by relaying the information back in your own words. This makes the other feel that you are genuinely interested in what they have to say and helps you gain a clearer understanding of their needs. The result? - More successful relationships.
Mindful Eating - Yes - it really is “a thing”! Who amongst us hasn’t been carried away watching a movie with a bowl of popcorn, mindlessly munching away without a thought? Before you know it - you’ve reached the crunchy bits at the bottom (Guilty as charged, m’Lord!). This is particularly important if you are trying to follow a healthy eating plan, as hundreds (or even thousands) of calories can be consumed over time without you even having consciously enjoyed what you’ve consumed - Crazy, right? Practicing mindful eating means shutting yourself off from external distractions - turn off the T.V. - acknowledge and savour every mouthful, enjoy the sensation of that sip of wine or apple juice, it gives your body the opportunity to recognise and acknowledge when you are full, so you are less inclined to have extra calories that you really don’t need. Set aside the time, lay the table instead of slouching on the sofa - trust me - your waist-line will thank you for it!
Mindful Yoga. Appreciably - the waters can become a little muddied here as you will often hear of people practicing meditation through Yoga - and you can. However, Mindful Yoga is often used as a prelude or lead up to a more formal Yoga meditation session, when specific positions are adopted. Mindful Yoga is about being aware of the form and structure of the movements and positions - being aware of the skeleton and the muscles in attaining the perfect poses. It’s focussing on the form
Tai Chi. Here is another perfect example of Mindfulness in motion. The balletic movements and positions of Tai Chi require conscious thought around attaining uniformity of and synchronisation of the group in terms of both form and timing. There are several other situations where you can practice Mindfulness while also exercising, bringing huge benefits to mind and body together. A walk in the woods where you focus on the rhythm of your steps, the crunch of the leaves underfoot, the sounds of the birds around you. Swimming lengths of a pool where you dial into the number and shape of the strokes.
Mindful Meditation. Again - this is where Mindfulness is used to enhance the experience of Meditation. Breath focussed exercises date back thousands of years and can be a great introduction to Meditation.
There are several different techniques to adopt and we will explore some guided examples of these in the Nutriseed Wellness Retreat files over the coming weeks, but for now, here is just one method to get you started:
Get comfortable.
You could be seated on a chair or on the floor on a cushion. Keep your back upright, but not too tight. Hands resting wherever they’re comfortable. Tongue relaxed on the roof of your mouth .
Relax your body.
Try to notice the shape of your body, its weight. Let yourself relax and pay attention to the sensations your body experiences, the touch, the connection with the floor or the chair. Relax any areas of tightness and just breathe.
Tune in.
Feel the natural flow of breath—in and out. Don’t force or alter it. Not long, not short, just natural. Notice where you feel your breath in your body. It might be in your abdomen. It may be in your chest or throat or in your nostrils. See if you can feel the sensations of breath, one breath at a time. When one breath ends, the next begins.
Be kind to your wandering mind.
You may notice that your mind starts to wander. You may start thinking about other things. If this happens, don’t worry, it’s very natural. Just notice that your mind has wandered. You can say “thinking” or “wandering” in your head softly. And then gently redirect your attention right back to your breathing.
Continue for five minutes or so.
Notice your breath, in silence. From time to time if you get lost in thought, gently return to your breath.
Centre again before you check out.
After a few minutes, refocus your thoughts on your body, your whole body, seated here. Let yourself relax even more deeply and then recognise and acknowledge your success in completing the process.
Many people who regularly practice Mindfulness say it enriches their lives on so many different levels, whenever and wherever they apply it. It may take time and practice before it comes naturally, but all reports suggest it’s worth the effort!
In part 2 of Mindfulness and Meditation we’ll concentrate on Meditation and explore some of the methods you can adopt to calm and clear your mind - and soothe your soul.
LOVE, HEALTH & HAPPINESS!
The Nutriseed Team
Join the Tribe for discount codes, and more!