Wellbeing

How to find calm wherever, whenever

There is a growing body of evidence – psychological, physiological, scientific – that our 24/7, chaotic, pressurised, stress-filled lives are doing us immense harm.

Many of us are suffering from mental and physical health issues that can be helped significantly by taking the time to slow down and learn, simply, to breathe. Thankfully, practising mindfulness can help you become calmer, more peaceful and focused as you go about your day.

It is not about eliminating stress, as it is pretty much a given in life, but it can help us deal with stress and other challenges more effectively.

It has been proven to help relieve stress, anxiety and depression and can even help with some of the symptoms of ailments such as ME (chronic fatigue syndrome), eating disorders, cancer, chronic pain and sleep disorders.

Mindfulness is now recognised by NICE (the National Institute for Health and Care Excellence) as an effective form of therapy for dealing with physical and psychological stress. As a consequence, GPs, hospitals, parenting organisations, schools, social services and other government departments are offering mindfulness training and helping people to learn to meditate.

Meditation helps slow the mind down and enables it to focus calmly on the here and now, and therefore is the chief, conscious route to achieving a state of mindfulness.

START THE DAY

A mindful start can help you focus and prepare for the busy day ahead. In the morning, give yourself extra time to get ready.

Under the shower, allow yourself to feel the water on your body. Let the heat awaken your muscles and imagine your cares washed away with the water. Smell your shower gel and let the fragrance invigorate you. Briefly turn the water down to cool to set your skin tingling. When you finish showering, appreciate the feel of the dry towel against your wet skin. Be aware of how clean and refreshed you feel.

Take the time to eat breakfast slowly, without television or radio or email. Even if it’s just fruit or toast, savour at least one part of it. Feel the texture and taste in your mouth.

Check you have what you need before you leave the house. Try not to rush. Smile to yourself. Step outside and make your way to work, ready to face the day.

THE COMMUTE

Delays, smells, the crush of fellow passengers, the buzzing of gadgets and music beats; it can all get too much. Look inside yourself for a far more soothing experience

Turn off your gadgets and put away your book. Look around you and find a view of scenery passing outside or the flickering lights in the tunnel. Soften your focus. Take a deep breath and exhale.

Close your eyes. Rest your attention on the rhythm of the train and the sounds of doors opening and closing. When people shuffle and move around, let your body flow with the crowd. Make your own inner space behind your eyes and focus on your breathing.

Open your eyes. Return your gaze to the view outside, but don’t focus. Be aware of sounds around you and listen out, mindfully, for your stop. When you reach your destination, melt through the crown and get off.

A MINDFUL SNACK

It’s very easy to eat without awareness at work. People bring in cakes and crisps, chocolates and sweets, and you might snack all day through boredom or habit. Try this exercise to make yourself more aware of food and more appreciative of your senses.

Find a place to sit with your snack. This could be a raisin, a single square of chocolate or a strawberry. Look at it, then close your eyes. Focus on your breath and tune out any noise or movements nearby. Breathe in and out. With every breath, feel more relaxed. With your eyes still closed, pop your snack. Let it sit on your tongue. Feel the texture, taste the sweetness, the flavour. Roll it around on your tongue or let it melt. Don’t chew. Take time to savour the taste and all the different flavours and textures that are released. Enjoy every second for as long as you can. Chew and swallow. Open your eyes.

A LONG DAY AT WORK

It’s easy to get sucked into the culture of working late at your desk. Regular, mindful breaks can help you destress and focus.

Walk mindfully to the lavatory or kitchen. Straighten your body, stretch, and notice how you place your feet one after the other. Notice how your arms swing and how your body feels as you walk.

Back at your desk, take a moment to stretch – feel your arms, legs, fingers and toes extend fully. Sit back in your chair and roll your head to one side, then the other. Look up to the ceiling and down again. Feel your neck stretching; feel yourself grow taller. Close your eyes and rest them. Exercise your face and mouth by opening your mouth wide, as if you are about to bite an apple or sing. Open your eyes.

Sit up straighter in your chair and feel centrered. Go about your work.

THE NIGHT BEFORE A BUSY DAY

Here are some tips for calming your anxieties mindfully. Have a pen and paper ready.

Set aside five minutes before bed to sit comfortably. Close your eyes and let yourself relax. Breathe, and watch your breathing. Notice where the feelings are in your body – perhaps butterflies in the stomach or mind racing.

Open your eyes and write a list of what you need to do to prepare for the next day. Write down everything – empty your brain of all that is filling your mind. Put the list aside and return to your breathing. When your mind wanders, bring it back to the centre of your forehead.

Open your eyes. Look at your list and calmly do the things you need to, one at a time.

Extracted from The Mindfulness Journal by Corinne Sweet, £9.99