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A Simple Guide to Mindfulness for Beginners

A Simple Guide to Mindfulness for Beginners

“The miracle is not to walk on water. The miracle is to walk on the green earth, dwelling deeply in the present moment and feeling truly alive.” ~ Thich Nhat Hanh

Does your mind ever feel like it just won’t switch off? Thoughts are spinning around and around inside your head like a carousel out of control. And the more you try to stop them, the faster they seem to go. All you want is some peace within.

Our hearts have a tendency to lead us toward things we need. So you may have already read about mindfulness and its ability to reduce stress and create more peace. Or perhaps a friend has been singing its praises. You may even have seen a poster in the doctor’s office. It sounds like something you might want. No, it feels like something you need. But, the usual suggestion to “just sit, observing your breath for 30 minutes” is confusing at best. And so you toy with the idea for a while, not sure where to begin. Or maybe you’ve even tried it once or twice, only to give up in frustration, as your monkey mind chatters louder than ever.

If you think you aren’t the “mindfulness type,” you are giving up too soon. There is a much simpler, easier way to be mindful. And I promise you, it will work just as well.

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I know because I’ve been there.

A few years ago, I was going through a particularly difficult and sad time. I was spending a lot of time inside my own head, and even when I wanted to switch off, I couldn’t. At the end of the day, my body would be exhausted but my brain kept whirring. Sometimes I felt like I was going crazy. I was desperate to find a way, and I started reading a lot about meditation. I even took a few classes. But for some reason, I couldn’t make it work. It was too hard. It took too much time. So I gave up.

Then in 2009, I took a course called “Mindfulness: A Simpler Form of Meditation” as part of my psychiatry training, where I was introduced to a new way of living mindfully — an easier way, a way that actually worked for me. And will work for you, too. To be able to use this new method well, we need to first understand what mindfulness actually is.

So what is mindfulness?

Jon Kabt-Zinn, a world renowned expert in this subject, defines it as, “Paying attention in a particular way: on purpose, in the present moment, and non judgmentally.”

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I love this definition, because it helps us understand that your attention, or awareness, is the crucial ingredient in Mindfulness. It has to be intentional, meaning you don’t leave it up to chance; you consciously bring your awareness to rest on something. Whatever you choose to be aware of is okay, as long as it is happening in the present moment. When the mind wanders (as it invariably will, because that’s what minds do), you just bring it gently back to your current focus of awareness.

Jon Kabt Zinn also reminds us to be non-judgmental with our awareness, meaning there is no perfect way to do this, no “standard” to judge yourself against. So, don’t get upset or disappointed when your mind wanders. All you need to do is bring it back gently and repeatedly. In traditional mindfulness, we are taught to do all this while sitting with eyes closed, observing the breath. This is hard to do, especially as beginners, because as you sit observing your breath, the thoughts often seem to get louder. Plus, you still have to go back to real life once it’s done.

So here’s the easier, simpler way: instead of sitting quietly observing your breath with your eyes closed, simply learn how to do your daily routine activities mindfully.

Let me explain. Despite our misleading Facebook updates, most of us have normal, somewhat boring daily lives filled with mundane activities such as driving, doing the dishes, cooking a meal, or taking a shower, right? Well, how about learning to do these daily activities in a mindful way?

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Some benefits of this method:

Let’s think about why this might be better than the usual way, especially for beginners.

• Since these activities are already an essential part of your day, you don’t need to find a separate time for practicing mindfulness.
• You can start with small three- to five-minute activities, such as brushing your teeth.
• You can do this even if the environment around you is loud or busy.
• You can change your awareness for any urgent interruptions, and return to mindfulness mode easily.
• You can do this at work.
• It can be used a quick stress management strategy, because you will see your anxiety reduce almost immediately.
• And so many more.

So, how can you train your monkey mind in this new way of relating to every day tasks?

Practicing in real life:

Imagine you are washing the dishes. You might begin with trying to do it mindfully for just 5 minutes. Here’s how:

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• Start by bringing awareness to your senses: how does the soap feel against your skin, what does it smell like (rather than describe or think about it, just enjoy actually smelling it), what shape is the dish you are holding, how does the wash cloth feel as it moves over the dish, what sound is the water making in this moment, and so on.
• Notice how we use our senses to help keep us aware of this moment.
• You can also use your own body in this way: bringing your awareness to rest on the sensation of your hands moving as you wash, the feel of the floor against your feet, the sensation of your joints moving, etc.
• Whenever your mind wanders, just notice it and gently, with no judgment, bring it back to your senses.
• Do it for just a few minutes at a time but in those few minutes, try to get completely absorbed in your awareness of that moment.

Whatever the activity may be, and however “boring” it may seem, when you fill your awareness in this way, your mind will have no room for rumination. Rather, you will feel fully alive and present. I’m certainly not a yogi, but with constant practice, I have found it easier to include this kind of mindfulness in more and more daily activities.

Some other possible activities to combine this method with:

Use it to help you feel calm, even in the midst of a traffic jam. Use it at work, when you need a break or feel stressed out. Use it when you are eating, when you are showering, or to connect better with the person you are with in each moment. Your daily life is filled with possibilities.

Finding peace, joy, and connection doesn’t have to be just a lofty goal. And you don’t have to be Buddha. Just simply do whatever you are already doing in this very moment — in full awareness, mindfully.
Because, this moment IS your life.

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A Simple Guide to Mindfulness for Beginners

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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