NCTV Episode 70

Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode, includes:-

  • What is it?
  • Why do it?
  • What are the benefits?
  • How to do it, when & how often?
  • Picturesque scenery!

Transcript

If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

Hello and welcome to NCTV Episode 70 which is all about Mindfulness.

If you’ve heard of or read about mindfulness meditation – also known as mindfulness – you might be curious about how to practise it. Put simply it means ‘living in the moment’ or ‘being present’ which can be easier said than done but here are some tips for understanding mindfulness and its benefits to get you started.

So a bit more about mindfulness, it is a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment. Practising mindfulness involves breathing methods, guided imagery and other practices to relax the body and mind and help reduce stress.

Why do mindfulness? Because spending too much time planning, problem-solving, daydreaming or thinking negative or random thoughts can be draining. It can also make you more likely to experience stress, anxiety and symptoms of depression. Practising mindfulness exercises can help you direct your attention away from this kind of thinking and help you engage better with the world around you.

What are the benefits of meditation? Firstly, this has been studied in many clinical trials and the overall evidence supports the effectiveness of meditation for various conditions, including:

  • stress
  • anxiety
  • pain
  • depression
  • insomnia
  • and high blood pressure.

Some preliminary research indicates that meditation can also help people with asthma and fibromyalgia and it can help you experience thoughts and emotions with greater balance and acceptance. It’s also has been shown to:

  • improve attention
  • decrease job burnout
  • improve sleep
  • and improve diabetes control.

To provide some examples of mindfulness exercises, there are many simple ways to practise but here are a few:-

  1. Paying attention. It’s hard to slow down and notice things in a busy world so try to take the time to experience your environment with all of your senses – touch, sound, sight, smell and taste. For example, when you eat a favourite food, take the time to smell, taste and truly enjoy it.
  2. Live in the moment. Try to intentionally bring an open, accepting and discerning attention to everything you do. Find joy in simple pleasures. This also requires discipline to avoid distractions, switch off your phone or social media when with others or out on a walk, avoid multitasking when trying to focus on a specific job or experience so as to fully appreciate it.
  3. Accept yourself. Treat yourself the way you would treat a good friend.
  4. Focus on your breathing. When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.

You can also try more structured mindfulness exercises, such as:

  • Firstly, body scan meditation where you lie on your back with your legs extended and arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from toe to head or head to toe and be aware of any sensations, emotions or thoughts associated with each part of your body.
  • Secondly, sitting meditation. Sit comfortably with your back straight, feet flat on the floor and hands in your lap. Breathing through your nose and focussing on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breath.
  • and thirdly, walking meditation. Find a quiet place 10 to 20 feet (or 3–6m) in length, and begin to walk slowly. Focus on the experience of walking, being aware of the sensations of standing and the subtle movements that keep your balance. When you reach the end of your path, turn and continue walking, maintaining awareness of your sensations.

When and how often should you practise mindfulness exercises? It depends on what kind of mindfulness exercise you plan to do. For example mindfulness exercises can be practised anywhere and anytime. Research indicates that engaging your senses outdoors is especially beneficial. For more structured mindfulness exercises, such as body scan meditation or sitting meditation, you’ll need to set aside time when you can be in a quiet place without distractions or interruptions. You might choose to practise this type of exercise early in the morning before you begin your daily routine. Aim to practise mindfulness every day for about 6 months. Over time, you might even find that mindfulness becomes effortless. Think of it as a commitment to reconnecting with and nurturing yourself.

That’s today’s bitesize bit to help your health flourish and I’ll see you again next time. Bye bye for now.