October e-news

Dr Suzy Green

As summer approaches and the requirement to wear less emerges, many of us will start being more mindful of our physical bodies and the comfort or discomfort we experience living in our bodies. This is often the time that gym memberships go through the roof in preparation for baring all! If you are one of those people that are challenged by creating and maintaining a regular fitness regime, then NOW would be a great time to focus on developing a realistic fitness program that will work for you ie one that easily slots into your week and one that is enjoyable!

This is also a great time to identify any ANTS you have about exercise (or HITS - health inhibiting thoughts) and a great opportunity for you to develop some PETS (or HATS - health affirming thoughts) that will support your program! For example, rather than "I'm too tired, I need another hour's sleep" - what about "I know I'll feel energized when I get up and get going and I'll feel better for it!". I would also suggest you write your PETS or HATS down and stick them in highly visible places that will trigger you to think this way more often.

Last month I discussed the benefits of "being", particularly as most of us are extremely good at the "doing" aspect of our lives. Hopefully you will have noticed how much of your time is spent NOT being in the present and have identified the common distracters that take you away from the here and now. As discussed last month, these can be issues from the past that we spend a lot of time ruminating over or the "what-ifs" of the future that often lead us to a state of worry or anxiety.

If there are issues from the past that still keep intruding into your present, it might be worthwhile getting professional psychological help to deal with these issues, as these unresolved issues often lead to recurring negative emotions. Similarly, if you are spending a lot of time worrying about the future, particularly if you feel you don't have life direction or purpose, then taking some time out to reflect on what's important and how you want to live your life (writing the "Letter from the Future" - see my February e-news) can assist. Again, a session with a psychologist/coach can also be useful here.

Just like creating and maintaining a regular fitness regime, regular mindfulness practice will strengthen your "attentional muscle" and help you live more consciously. As suggested last month, there are many CDs available although there are benefits from attending a structured course particularly as mindfulness practice will be included as homework and there is accountability to complete the homework over the period of the course. Courses such as John Barter's in Sydney (see wellawareness.com.au) are a great way to kick-start your mindfulness practice. His courses are starting again this month and are held at Crows Nest & Darling Point.

Month 10 - Increasing Mindfulness - Part 2 - Be More Aware!

We all know how important it is to practice a new skill to master it. The same logic applies to mindfulness practice. You can start to practice increasing your mindfulness in your daily life by focusing more on what's in front of you. For example, if you are washing the dishes, then wash the dishes. You can use this as a time to follow your breath and to bring your attention back to the activity rather than on the hundred other thoughts and ideas that will pop into your head during this time. Remember, the benefits of being present include increased psychological and physical well-being and the ability to bring your attention and concentration onto whatever it is that you want to, when you want to!

This Month's Action Plan - Practice, Practice, Practice

Whether you decide to commit to a formal course or just want to start to practice being more mindful on a daily basis, a commitment to practice is essential. I have some basic instructions for mindfulness practice that I am happy to email upon request. However a CD can be useful as it will provide the instructions and guide you through the mindfulness practice.

I have also included three suggestions for practice adapted from the classic book "The Miracle of Mindfulness" by Thich Nhat Hanh:

1. Mindfulness while listening to music. Breathe long, light & even breaths. Do not get lost in the music, rather experience it fully and practice being master of your breath.
2. Mindfulness while in conversation. Breathe long, light and even breaths. Listen to a friend/colleague's words and to your own replies. Do not jump ahead to thinking of what you'll say next, rather be present in the conversation and really listen. Reflect back what you've heard. Practice also being master of your breath during the conversation.
3. Mindfulness while making tea, washing dishes, cleaning house, taking a bath. Breathe long, light & even breaths. In all of these activities, allow time for the activity, move three times more slowly than usual, fully focus your attention on each task and maintain mindfulness of your breath, particularly when your thoughts wander.

In terms of increasing our psychological well-being and happiness, I would suggest the following exercises adapted from "The Miracle of Mindfulness". Try them out this month as a behavioural experiment:

Half-smile upon waking: Write the word "smile" on the ceiling or wall so that it is the first thing you see upon waking. Use this time to take hold of your breath and to "drop" into yourself. Inhale and exhale three breaths while maintaining a half-smile.

Half-smile when irritated: If someone does something to annoy or irritate you at work or in your personal life, half-smile at once! This is also referred to as "opposite action". Inhale and exhale quietly, and maintain the half-smile for three breaths.

Be mindful of the effects of these exercises. If you notice the benefits to you and to those around you, you are more likely to keep doing the exercises. This is referred to as positive reinforcement.

Next Month...

I will continue with my discussion of mindfulness and how it can utilised to help cultivate kindness, generosity and contentment.

"The most precious gift we can offer others is our presence.
When mindfulness embraces those we love, they will bloom like flowers."
Thich Nhat Hanh

Dr Suzy Green

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