Monthly Archives: June 2016

  • Allowing Ourselves Time to Recover

    How often do we recognise (on some level) that we are feeling unwell, yet push ourselves to carry on regardless? Whether it’s with work or social commitments, many of us have the feeling that we simply can’t stop, even when we’re feeling physically or emotionally drained. When we’re feeling low, it can be hard to imagine that we’ll ever feel better, and so it may seem that taking time out to recover won’t do much good. Yet, in time, we will feel better again, and taking a break from our hectic schedules may be just what we need in order to find health and clarity once more.

    Allowing Ourselves Time To Recover

    Listening to Our Experience

    We’re constantly receiving signals from our bodies and minds about our current state of being. If we’re feeling good, we may experience a lightness in the body, or a clear mind, more optimism, greater resilience, etc. When we’re not feeling good, for example if we’re becoming physically unwell, we might start to feel tired, or parts of our bodies might begin to ache; we may feel irritable or tearful, seemingly for no reason. Yet there is always some reason behind how we react to life.

    These negative experiences are all indications that we are struggling. In the absence of mindfulness, we might ignore these signals. Eventually these signals will worsen until we can’t ignore them anymore, by which time we find that we are forced to rest because we simply can’t function any longer. Yet if we become mindful, we can learn how to give ourselves the care we need, before we reach breaking point.

    Tuning In

    Mindfulness is the practice of noticing the present moment with compassion and non-judgement. This isn’t just applicable to outside situations, but to our inner experience too.

    Practicing mindfulness helps us become more in tune with our bodies, and helps us realise that we have the right to stop and take time to heal. Rather than being a sign that we’re weak or incapable, allowing ourselves time to recover, either physically or emotionally, is a sign that we respect and care for ourselves.

    We’re so used to thinking of what other people need from us, many of us find it uncomfortable to put our own needs first. We’re so aware of our responsibilities, it may feel impossible to say, “Hey, I’m going to take a few days just to look after me.” Yet self-care isn’t selfish. Allowing ourselves time and space to recuperate is our way of honouring our existence. Besides, if we’re rested, healthy and calm, we’re sure to be of more benefit to those around us.

    Honouring Our Bodies and Minds

    It’s important to take time to really listen to how we’re feeling. A great way of doing this is with a Body Scan Meditation. During a Body Scan, we go through the process of focussing attention on each part of the body, noticing any feelings, sensations or even emotions which might arise. It’s a way of taking notice of ourselves, just like how we might sit down with a friend and listen to them speak about how they’re feeling.

    If we’re used to rushing around and leading a busy life, this concept may seem a little daunting. If we take this time to get in touch with our bodies and minds, what might we find? It’s true that we might discover aches and pains, tightness or tension, or painful emotions that we’ve pushed down. Yet tuning into these sensations, paying attention to them, and then approaching them with care and kindness, is a way to honour ourselves. Life becomes easier when we regularly check in with ourselves, acknowledge our feelings and address our needs as they arise. If you’d like to try a Body Scan Meditation, see the link below.

    Rather than ignoring ourselves, and storing up pain, illness or discomfort, we can make a more conscious decision to treat ourselves with as much care as we might treat others in our situation. If we’re sick, we can put ourselves to bed and give ourselves the rest we would insist that our loved one’s take. If we’ve overworked ourselves, we can take a few days off to re-balance, in the same way that we would take time off if we were physically sick. If we’ve become exhausted through stress or anxiety, we can care for ourselves by taking time to relax. And after taking this time to rest, after giving ourselves permission to feel bad, we will probably find that we soon feel much better, and can once again face each day without the fatigue or dread we had been storing up for so long.

    .....

    MEDITATIONS:

    Body Scan

    TIP:

    Why Meditate?

    COURSES/WORKSHOPS:

    Mindfulness for Anxiety and Depression

    8-Week Mindfulness Course for Depression

    Self-Compassion Workshop

    8-Week Mindful Self-Compassion Course

  • Understanding The Seven Types Of Hunger

    Purchase this image at http://www.stocksy.com/40413

    How many times have you reached for a handful of snacks at a party and munched through them without thinking, or ordered dessert even though you were already completely stuffed, just because it looked so good?

    We eat for many reasons - because we’re stressed or feeling sad, because we feel like we deserve a treat or simply because it’s our scheduled mealtime.

    Eating mindfully is about expanding our awareness around food habits, so that we can make a more conscious decision of what to put in our mouths and when. According to Jan Chozen-Bays, MD, author of the book ‘Mindful Eating’, there are seven different types of hunger relating to different parts of our anatomy - the eyes, nose, mouth, stomach, cells, mind and heart.

    Once we are more aware of these different types of hunger and their reasons, we can respond consciously and more appropriately to satisfy them. Here are the seven types:

    1. Eye hunger

    We are very stimulated by sight, so a beautifully presented meal will be a lot more appealing to us than a bucket of slop - even if the ingredients are the same. To satisfy eye hunger, we can really feast our eyes on the food before we put it in our mouths. If we mindlessly stuff our dinner in our mouths while watching TV, we’re wasting an opportunity to really appreciate it.

    2. Nose hunger

    Most of what we think of as taste is actually the smell of the food. Our sense of smell is much more subtle than that of taste, as anyone who’s had a head cold and a stuffed up nose will tell! To satisfy your nose hunger, practice sensitising yourself to the smell of your food, isolated from taste, by taking a pause before eating to really take in the aromas.

    3. Mouth hunger

    What we think of as tasty, appealing food is often actually socially conditioned or influenced by our upbringing. This includes how sweet or salty we want our food to be, and the kinds of seasoning and spices we like. What is considered a delicacy in one country can be repellent to another culture. Anyone for deep-fried cockroaches?! Many people’s aversion to raw food is a prime example of this social conditioning of the mouth hunger. Generating greater awareness and a sense of open curiosity around the flavours and textures in our mouths as we eat can help satisfy our mouth hunger.

    4. Stomach hunger   

    A rumbling tummy is one of the main ways we recognise hunger. And yet, it doesn’t necessarily mean our body needs food. The hunger cues from the stomach are self-taught - linked to the schedule we’ve given it for when are appropriate times to eat. It takes practice to sense when a grumbling stomach means actual hunger. Often, we can confuse the sensation with other feelings that affect our stomach such as anxiety or nervousness. If we feed anxiety with junk food, then get more anxious about our diet, we can spark off a negative spiral of emotional eating. What to do? This takes practice. Listen to the stomach’s cues and start to familiarise yourself with them. Try delaying eating when you feel hungry and become aware of the sensations. Assess your hunger on a scale from 1-10 before a meal, then halfway through check in again and do the same.

    5. Cellular hunger

    When our cells need nutrients, we might feel irritable, tired or we may get a headache. Cellular hunger is one of the hardest types of hunger to sense, even though it is the original reason for eating. When we were children, we intuitively knew when we needed to eat, and what our body was craving. But over time, we lose our ability. Through mindfulness, it’s possible to become more aware of our body’s cravings for specific nutrients and to develop some of the inner wisdom we had when we were children. As Jan Chozen-Bays says, “To learn to listen to cellular hunger is the primary skill of mindful eating.”

    6. Mind hunger

    Modern society has made us very anxious eaters. Constantly being influenced by the current fad diet or the latest nutritional guidelines or research paper, we are deafened by our inner voice telling us that one type of food is good and one type bad, meaning it’s very difficult to pick up on our body’s natural cues. The mind is very difficult to satisfy, as it is fickle and will find something new to focus on if one craving is satisfied. Mindfulness can help calm the mind and allow for a more sensitive awareness of the other cues our body is sending us.

    7. Heart hunger

    So much of the time, what and when we eat is linked into our emotions. We might crave certain comfort food because we were given it as a child, or because we’ve associated it in our mind as a treat for when we’re feeling down. Often emotional eating boils down to a desire to be loved or looked after. We eat to fill a hole, but that hole often can’t be satisfied through eating. To satisfy our heart hunger, we need to find the intimacy or comfort our heart is craving. Try noticing the emotions that you’ve been feeling just before you have an urge to snack and you might be able to find other ways to satisfy them, such as calling a friend or having a cup of tea or a hot bath.

    So, next time you feel hungry, check in with yourself and work out what kind of hunger you’re sensing. If eating is appropriate - go ahead and eat! But try to be mindful of what and how you eat, take in the aroma, feast with your eyes and savour every flavour - then you’ll be truly satisfied.

    .....

    MEDITATIONS:

    Body Scan

    COURSES/WORKSHOPS:

    Eating Awareness Training Workshop