The amount of complexity that the brain deals with is far greater to a brain many, many years ago, even though the human brain itself has not changed a great deal.
In today’s world, our brains are dealing with a variety of issues, challenges, threats, problems and distractions. Social media and technology can cause constant interruptions on top of school, family, and friendships, to name a few. All these things together add stress on our inner mental, emotional and spiritual resources which in turn can cause mental, physical and emotional health problems.
In response to the changing world, we have seen an emergence of mindfulness, which dates back to ancient Christian practices, where in its most basic form, brings our attention into the present moment rather than preoccupying ourselves with the past or worrying about the future. It is a way of viewing life that can have a significant impact on anxiety and depression.
Stress builds up and can do so quite quickly depending on things happening in one’s life. Mindfulness is a choice, it is a deliberate and purposeful decision to bring your attention back to the present moment, being intensely aware of what you’re sensing and feeling without interpretation or judgement. As we all know, the past cannot be changed, we can only learn from it and focus on what can be changed in the present moment.
PRACTISING MINDFULNESS
Pay attention. It’s hard to slow down and notice things in a busy world. 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.
Live in the moment. Try to intentionally bring an open, accepting and discerning attention to everything you do. Find joy in simple pleasures.
Accept yourself. Treat yourself the way you would treat a good friend.
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.
Body scan meditation. 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. Be aware of any sensations, emotions or thoughts associated with each part of your body.
Sitting meditation. Sit comfortably with your back straight, feet flat on the floor and hands in your lap. Breathing through your nose, focus 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.
Walking meditation. Find a quiet place 5-6 metres 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.
https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356 (The Road Ahead 2020 Edition)
Mrs Tracey Rogers
Deputy Principal Pastoral Wellbeing