Tag Archives: Meditation

Take 10 for mindfulness

March 5, 20193-bottom, Citizen Journalism, Community Health, Health, How-To's, Recreation, Senior LivingHealthDay, Len Canter, Meditation, Mindfulness, Spectrum Health Beat, stress, Worries, yogaJoanne

Feeling stressed? Try a little mindfulness for the health of it. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay

Feel yourself being pulled in a million directions and losing track of what’s really important? The meditative practice called mindfulness can help you get centered and re-focus on what’s meaningful to you.

And it doesn’t take time that’s already in short supply on your busy schedule. You can reap the benefits in less time than it takes for a coffee break.

Mindfulness shows you how to block out distractions and replace stress and other negative emotions with a sense of well-being. You accomplish this by focusing on the here-and-now — your present thoughts and feelings, not past concerns or future worries. You also learn to accept these thoughts and feelings without passing judgment on them, such as labeling them as good or bad, right or wrong.

Practicing mindfulness is easier than you might think. At the start of each day, you might take 10 minutes to do a few yoga stretches — yoga incorporates mindfulness because it teaches you to focus on your breathing as you move through poses.

Or spend 10 minutes at lunch or anytime during your workday to do a head-to-toe de-stress. Breathe in and out as you zero in on each part of your body, going from toes to the top of your head.

To unwind at night, consider more formal “guided” mindfulness, maybe with a podcast you can listen to through your smartphone. The UCLA Mindful Awareness Research Center offers free ones, starting at just 3 minutes long.

Who doesn’t have time for that?

Reprinted with permission from Spectrum Health Beat.

Solitude enhances your social-emotional health and well-being

February 8, 20193-bottom, Community Health, Health, Senior LivingMeditation, Michigan State University Extension, Patricia RothJoanne

By Patricia Roth, Michigan State University Extension

In a world that tends to be connected at all times, many of us find ourselves too often over-worked, over-extended and over-committed. As an example, think about walking across a college campus. It can be difficult to make eye contact with anyone because many people’s eyes are diverted to devices. We may feel we are connected, however this constant contact can lead to a deep disconnection within ourselves.

How do we get back in touch with our true self? What is the value in reconnecting with our self? Though spending time alone may often have a bad reputation, there is another perspective that says scheduling solitude into your routine can help you reap many benefits and rewards for yourself and those around you.

According to the Journal for the Theory of Social Behaviour, the article “Solitude: An Exploration of Benefits of Being Alone,” defines solitude as “disengagement from the immediate demands of other people—a state of reduced social inhibition and increased freedom to select one’s mental or physical activities.” In studying solitude, research shows there can be numerous positive outcomes to this practice, such as:

Freedom increases with the ability to engage in desired activities.
Creativity strengthens through using the imagination, discovering self-transformation and developing new thought patterns.
Intimacy increases by becoming more self-sufficient, pursuing passions and maintaining an awareness of strong relationships with others.
Spirituality can grow when given the space and freedom to question one’s place in the universe, personal thoughts and/or desires.

While for many of us it is not common practice to schedule time for solitude, it is crucial that in the midst of our busy lives we allow ourselves the gift of spending time alone.

Michigan State University Extension defines social-emotional health and wellbeing as the social, mental, psychological and spiritual aspects of an individual’s life across the lifespan. By spending time in solitude, we gain the chance to reconnect with our thoughts, desires and emotions. In turn, the strength of our relationship with ourselves, determines in large part our ability to connect with others in healthy ways.

Visit MSU Extension for more information or community support on improving your social-emotional health and well-being.

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Mindfulness helps change the way we think

February 4, 20193-bottom, Citizen Journalism, Community Health, Health, How-To'sCherry Health, Meditation, Mindfulness, Tony SchnotalaJoanne

By Tony Schnotala

When you think about your life, what comes to mind? Do you reflect on your job, on how your day and week is largely structured around it? Perhaps you think about your family members and how your interactions with them affect your mood. But how often do you think about how you think?

Mindfulness is one way that we can examine how we think about our patterns of thinking. This skill helps us to change how we think. Contrary to some misconceptions, mindfulness is not a religious ritual or a belief system. While some of its origins come from the Eastern cultures, mindfulness has found its way into Western spheres of thought and practice. Some of its techniques even mirror modern day cognitive therapy.

You may ask yourself why mindfulness matters in our 21^st century culture. Consider this: According to the American Psychological Association, chronic stress can cause a variety of mental and physical health problems, such as anxiety, depression, insomnia, muscle pain, high blood pressure, and heart disease¹.

While it’s true that we can’t change some of the circumstances in our life, we can change how we think about them. This doesn’t mean we need to be happy about things that upset us in our life, but we can look at such events more objectively and have a calmer, more accepting attitude. Research also shows that mindfulness can help reduce symptoms of anxiety and depression².

There are hundreds of books and articles about the origin and techniques of mindfulness, but I will highlight some of the most common techniques and concepts. In short, mindfulness means paying attention to something in the present moment, and refraining from trying to change the situation around us. Remember, mindfulness takes practice and time, and results may not come right away.

Breathing: We all do this, but we often change how we breathe based on how we think and feel. If we are angry or nervous, we tend to breathe quickly into our lungs. If we are tired or falling asleep, we breathe from our diaphragm. To practice mindful breathing, take a slow, deep breath into your diaphragm, hold it for a few seconds, and slowly release it. Repeat this process for a few minutes, and pay attention to this pattern of breathing. Your body will naturally calm itself and put you in a more relaxed state of mind.
Body scanning: We tend to hold stress in different areas of our body, but because our attention is often used for other tasks, it’s easy to overlook cues our body sends us. To practice this technique, sit comfortably in a chair, and close your eyes. Allow your attention to start from the bottom of your feet. Can you focus on the feeling of your socks or the hardness of the ground? Allow your attention to slowly drift up your body. What are you feeling in your ankles? Do your lower legs feel tense? Can you feel the sensation of your upper legs against the chair? You can do this with all areas of your body, from head to toe. The key is to observe sensations in your body without judging them as good or bad. When you first do this, resist the temptation to “fix” the pain you may feel. You may be pleasantly surprised that sometimes, just examining how you feel will allow your bodily sensation to pass.

Five senses: This skill involves paying attention to our sensations based on our five senses. For example, if you are outside on a summer’s day, you can find a comfortable place to observe your surroundings. Listen to each sound you hear: the wind blowing in the trees, the birds singing in the distance, the sound of cars passing by. How does the sun feel on your skin? What smells do you notice? Are you able to pay attention to the colors and shapes in the leaves? If you choose to take a drink of cold water, can you pay attention to its taste? These techniques can be done anywhere, such as the mall or your office. The point is to become comfortable noticing your senses. Doing so can help you appreciate the moment rather than judging it or worrying about other things.

Thought monitoring: From my experience, this is perhaps the most difficult technique to practice and become comfortable with. It involves simply monitoring your thoughts and feelings as they come up, and not attempting to judge or stop them. Your thoughts and feelings will arise, settle, and pass. If you are new to this approach, it can be unsettling to become aware of something you typically don’t notice. But with practice, the approach can improve your awareness and allow you greater freedom from your thoughts. To practice thought monitoring, sit in a comfortable position in a quiet area with your eyes closed. Allow your mind to become still and free of any concerns that you are having. As you relax and allow the darkness and quiet to envelop you, some thoughts and feelings will arise. Notice them without judging or attempting to change them, and allow your mind to return to calmness. If you need a little more grounding to help you return to a state of calmness, you can use mindful breathing. These videos can help you practice this concept.^3,4

Mindfulness takes practice, and it’s something that many, including myself, struggle to incorporate into daily life. Like any technique, it takes a commitment to make it a regular skill that we use in our normal daily function. The good news is that you are probably using mindfulness already, and you may not be aware of it. The choice is yours as to how much mindfulness you will incorporate into your life. If you choose to be more mindful in your life, you may be pleasantly surprised at how much peace and calmness you will find.