“It is not when we meditate that we feel the benefits, it’s because we meditate.” An exploration of three practices that provide deep and long-lasting support for us, building our well-being, self-compassion, self-awareness and resilience.

In this episode we explore mindfulness together with:

1)    The art of breathing

2)    How it is to journal

3)    The practice of gratitude

THE KEY POINTS WE COVER…

·       How the self-care tool of mindfulness wraps around the practices of breathing, journaling and gratitude and helps us to be present and nurture self-awareness

·       The importance of experimenting with different practices at different times, using what feels more accessible in that moment

·       Understanding how mindful practices can be added to existing habits (e.g., exercise) so that they become embedded into our daily lives 

·       Recognising the instant calming benefits of using breathing techniques like the  ‘Humming breath’ (1 deep inhale followed by a longer exhale whilst humming, repeated 3 times) to reduce anxiety by activating our vagus nerve

·       Understanding how taking a deep inhale activates the sympathetic nervous system and then taking a longer exhale activates the parasympathetic nervous system, relaxing the body

·       Recognising the impact and ease of using deep breathing techniques during the day to remain present and grounded or before important meetings or presenting to others

·       How computer science professor and digital minimalist Cal Newport talks about the importance of focussing on the breath to create moments of solitude to maintain a healthy brain

·       The importance of journaling to release thoughts, feelings and emotions. Journaling also helps to resolve blockages, provides a sense of perspective and facilitates self-coaching by tapping into our inner wisdom.

·       Understanding there are different types of journaling including a) free form journaling – putting pen to paper in an unstructured way without judgement, releasing a stream of consciousness b) bullet journaling c) gratitude journaling – a page to write down whatever we are grateful for in any aspect of our life

·       Recognising how a gratitude practice can positively impact our mindset either at the end or the beginning of the day. Especially useful during challenging times and helps us feel safe, present and anchored.

·       Understanding there are different gratitude practices including a) a gratitude list e.g., a list of things I’m grateful for today, b) gratitude journaling c) Elizabeth Gilbert’s gratitude galaxy – draw a circle, divide into 6 sections of your life (family, friends, work, community, health, spirituality) and filling each section with all the things you are grateful for until your words spill off the page…

SOME REFERENCES…

·       The Science of Meditation, by Daniel Goleman & Richard J. Davidson

·       The Way of Mindfulness, by John Teasdale, Mark Williams and Zindel Segal

·       Headspace Mindfulness App https://www.headspace.com/?gclid=Cj0KCQjw9_mDBhCGARIsAN3PaFMuj8EX4eI8mDXW_Zlp5-gOkxCvpRQv8bpzoyJVL6Adzta5AEHBKe8aAuacEALw_wcB

·       Cal Newport on Digital Minimalism: Why Focus is the New Superpower