Why is mindfulness so important? According to clinical psychologist Dr Lisa Firestone, mindfulness not only improves concentration and reduces stress but it has been shown to be able to reduce cell damage, bolster our immune system and fight off diseases. Keen to get started on mindfulness? Have a read through Simple Mindfulness Practices for Your Daily Life.
By the way, have you noticed how the weather is cooling down really quickly? Well, to stay toasty, we’ve included a Classic Mulled Wine recipe. Enjoy!
Simple Mindfulness Practices for your Daily Life
Start Your Morning with a Purpose
Intention is everything when it comes to mindfulness. Often, we go about our day on auto pilot that from the brain’s perspective, we act in unintended ways, resulting in unintended outcomes. So before you start your day, it’s really important to set your intentions because it can really change your day. Your words, actions and responses will be more mindful and compassionate even when you are faced with tough situations. To start your morning with a purpose, do these things the moment you wake up:
Close your eyes and connect with the sensations of your seated body. Make sure your spine is straight and that you are in a relaxed position.
Take three long, deep, nourishing breaths – breathe in through your nose and out through your mouth. Then let your breath settle into its own rhythm, noticing the rise and fall of your chest and belly.
Ask yourself – “What is my intention for today”, “What quality of mind do I want to strengthen and develop?”, “What do I need to take better care of myself?”
Set your intention for the day – it can be anything that you feel is important. For example, “Today, I will be kind to myself; be patient with others; eat well.” As you become more and more conscious of your intentions for each day, the quality of your communications, relationships, and mood will shift.
Rewire Your Brain
Experts estimate that 95% of our behaviour runs on autopilot or “fast brain.” Fast brain is also what causes us to go back to old habits such as negative thinking, over worrying and more. Now, mindfulness is the exact opposite of fast brain as it requires executive control rather than autopilot. Every time we do something deliberate and new, we stimulate neuroplasticity, new brain activity that’s not been developed by fast brain yet, this is your chance to rewire your brain! Here are some ways to get started.
Purposely trip over your things – Yes, sounds weird but give your brain new experiences so you can get rid of the negativity! For example, if you intend to do some yoga, put your yoga mat or your meditation cushion in the middle of your floor so you can’t miss it as you walk by.
Refresh your reminders regularly. If you have been using sticky notes to remind yourself a new intention, make sure you refresh how they are phrased and even add visuals. This is because your fast brain can get used to it after a week and these reminders will be less effective. So write them in different colours, add funny sketches or cut them into cool shapes so you stay interested longer.
Do things differently – Give your brain new experiences by creating new patterns. Try a series of “if I do this, then that can happen” messages to create easy reminders to shift into being mindful. For instance, you might come up with, “when I walk in the office door, that is when I deep breathe”. This is a way to shift into mindfulness as you are about to start your workday. Another example, “if the phone rings, take a deep breath before you answer”. Each intentional action you do to shift into mindfulness will strengthen your slow brain and make you more present in each situation.
Drive Mindfully, Not Crazy
Things like traffic jams and delays can really cause people to get impatient which then triggers the “fight or flight” response. No wonder road rage erupts when traffic gets heavier. But you know what? Even the worst traffic conditions can be used to build your mindfulness muscle. Here are some things you can do behind the wheel:
Take a deep breath – It helps bring more oxygen into your body and widens the space between the stimulus of the traffic and your heightened stress reaction. In this space lies perspective and choice.
Ask yourself what you need – It may be in that moment that you need to feel calm, at ease or you just need some relief. Understanding what you need will bring balance.
Give yourself what you need – If ease is what you need, you can scan your body for any tension (not a bad thing to do while driving in any case) and soften any tension or adjust your body as needed. You can sprinkle in some phrases of self-compassion, such as, “Everything will work itself out, I will get there in the end, I am calm, I am happy”.
Look around and recognise that all the other drivers are just like you – Here’s the truth…everyone on the road wants the same thing you do—to feel safe, have a sense of ease, and to be happy. Chances are you’ll see a number of fellow drivers who look a bit agitated, but you might also catch that one who is singing or actually smiling, and this will dissipate some of your own stress immediately. You can apply to all of them what you just offered to yourself, saying, “Everything will work itself out, I will get there in the end, I am calm, I am happy”.
Classic Mulled Winter Wine Recipe
It’s time to turn on some music, light some candles and cosy up with some mulled wine.
INGREDIENTS
2 small oranges or 1 large
1 bottle of affordable Merlot, Zinfandel or Garnacha (also called Grenache)
¼ cup brandy
1 to 2 tablespoons maple syrup or honey, to taste
2 whole cinnamon sticks
3 star anise
4 whole cloves
Optional garnishes: Fresh whole cranberries (about ¼ cup), cinnamon sticks, additional orange rounds or half moons
INSTRUCTIONS
1. Slice one orange into rounds and slice the other in half. Place the rounds into a medium heavy-bottomed pot or small Dutch oven. Squeeze the juice from the remaining oranges into the pot.
2. Pour wine, and then brandy into the pot. Add 1 tablespoon of sweetener, cinnamon sticks, star anise and cloves.
3. Warm the mixture over medium heat until steaming (about 5 minutes), and keep an eye on it. When you start seeing the tiniest of bubbles at the surface, reduce the heat to the lowest of low.
4. Carefully taste. Add another tablespoon of sweetener if it’s not sweet enough for your liking. If it’s not spicy enough to suit your preferences, continue cooking over very low heat for 5 to 10 more minutes.
5. Serve in mugs with your desired garnishes.