Recharge your body and mind by creating a mini-mindfulness retreat at home.
It’s not always possible to get away for
a meditation retreat, so why not set aside some time for a day of mindfulness practices? Whether you just want to take things at a slower pace or you’d like to work on a specific issue such as calming anxiety, repairing a relationship with a friend or becoming more conscious of your breath, taking time out from your busy schedule gives you the opportunity to recalibrate your system and reconnect with a deeper sense of relaxation. Choose a day over the weekend when
you’re not beset with chores or social engagements, and set the scene the night before so there’s nothing to distract you. Clearing any clutter from the rooms you’ll be meditating in will create a calming atmosphere, while changing your bedding and having a bath or shower the night before will help you wake with a sense of optimism – a reminder that every breath is, in fact, a new beginning. Leaf through this book to use any of the practices and meditations you are drawn to, and find more inspiration over the following pages. Mindfulness is about listening to your body and responding to your needs moment by moment, so follow your instinct and choose only those that speak to your heart.
1START THE DAY ON A MINDFUL NOTE
Even before you get out of bed, check in with how you’re feeling. Lie on your back and bring your attention to the area below your navel. From there, tune in to how your body is feeling on a physical level. Do you notice any areas of stiffness or tension? Spend time opening yourself to the sensations you are experiencing. Next, move your awareness to your heart area and ask yourself how you’re feeling emotionally. Finally, rest your attention on a point mid-way between your eyebrows and spend a couple of moments observing your thoughts. When you’re ready, take a few deep breaths into your belly, have a good stretch and begin your day, accepting everything you’re feeling in a non-judgemental way, and knowing that you are always enough.
2CLARIFY YOUR NEEDS
Setting an intention is a surprisingly powerful way to focus your thoughts and tune in to what really matters to you. We
use only a small proportion of our minds, as shown in the experiment where, using just the power of meditation, a group of monks generated enough body heat to dry wet sheets that had been placed on them while they were in a chilly room!
To find a meaningful intention for the day, gently close your eyes and take a couple of deep breaths, releasing any tension in your body as you exhale. After a few moments, allow your attention to sink into your lower belly and imagine you’re breathing in and out of a ‘hole’ a couple of inches below your navel. When you’ve established this pattern, spend some time reflecting on what it is you most need today. Perhaps it’s to rest deeply, or calm an overactive mind. When it becomes clear what will most support your mindful day, write it down in a positive way, perhaps in your mindfulness journal. For example, ‘When I find myself overwhelmed by thinking, I will acknowledge my thoughts, thank them for trying to help me, then tell them “Today I need to rest, I will attend to you tomorrow”.’
3FEED YOUR BODY AND SOUL
It’s hard to maintain a fresh and mindful state if your system is sluggish from too many high-fat, or sugar-rich foods. Today, make a conscious decision to eat in a way that feeds your body and your soul. This green breakfast bowl (see panel opposite) from The Yoga Kitchen, by Kimberly Parsons (Quadrille, £20), is healthy and filling, and nourishes your heart chakra which, as Parsons points out, ‘is where we discover our true selves’. You can also use the suggestions on p90 to help you stay in a mindful contact with yourself as you cook and eat your meals today.
*"GREENR BREAKFAST BOWL
Sauté one chopped garlic clove in coconut oil, then add 10g each of almonds, pumpkin
seeds and sunflower seeds and toast until lightly browned. Stir in 50g cooked quinoa, a little sea salt, 25g spinach and 75g chopped kale and cook until slightly wilted, then remove
from the heat and spoon into your favourite serving bowl. Crumble 60g halloumi cheese into the same pan, gently cook until golden, then add to your bowl along with a boiled egg, cut in half, 25g sliced coconut, a wedge of lemon and a quarter of an avocado."
4-GIVE YOURSELF AMASSAGE
Massage is a wonderful way to tune into your body and practice self-care. You can make it even more therapeutic by focusing on acupuncture points that will enhance your energy and give you a more mindful sense of being present. Acupuncturist Cary Chester suggests using the following sequence to help you deeply relax and rebalance your mind and body (see Energise your system, below). ‘Most of the acupressure points in this sequence will feel quite tender, so they’ll be easy for you to locate,’ says Chester. ‘To treat yourself, press your thumb into the area and gently massage it until your instinct tells you to move on to the next point. Start on the left hand side of your body and work your way down to your foot, then swap sides and travel back up your right side. Working with these points will leave you re-energised, with a greater clarity of mind and a renewed sense of calm. Afterwards, lie on your back with your arms at your sides and your palms facing upwards to absorb the effects of the mini-treatment.’
ENERGISE YOUR SYSTEM Use these acupressure points to give yourself an uplifting massage.
*Hands
Locate the muscular web of skin between your thumb and index finger, and, using the thumb and index finger of your other hand, apply firm
pressure to massage the area with tiny circles. Known as the Joining Valley, this point helps to calm a busy mind. Don’t do this if you’re pregnant.
*Arms
Fold your forearm against your upper arm to create a crease at your elbow. With the base of your palm on your forearm and your fingers encircling
your elbow, massage the point at the far end of the crease.
You can apply deep pressure here, but use your intuition to guide you. This point is called Pool at the Crook, and is the main point for balancing the energy of your entire body.
*Ankles
Measure three finger-widths above your inner ankle bone to find the Three Yin Intersection, a point where three meridians meet. You may find a slight hollow there and it’s likely to
feel tender if you press it firmly. Massage the area with small circles to tone your system and boost your energy. It’s a particularly useful point
for women, but do not use during pregnancy.
*Feet
The last point, Great Surge, can be found a finger-distance away from the web of flesh between the first and second toe. Massaging this calming point has been scientifically shown to reduce anxiety, and boosts concentration and clarity of thought. It’s also a major point for balancing the energy in your lower body. Mindfully massage the area with small circles.
5-SING TO YOURSELF Softly singing or chanting opens
up a whole world of healing potential. It comes from the devotional yoga tradition known as kirtan, and uses centuries’ old Sanskrit words which carry a unique power that can calm, rebalance and transform your emotions, bringing you to a sense of peace with yourself. Rather than thinking of it as chanting to a specific deity or god, kirtan singer Krishna Das describes ‘god’ as an ‘endless ocean of love, truth and presence’, adding that when we see our own beauty, we understand that we are all connected. If you haven’t tried chanting before, Invocation with Ty Burhoe and Krishna Das (Tala Records, about £13), is a beautiful compilation of chants using the mantra ‘Om Namah Shivaya Gurave', which translates as ‘I bow to the goodness within myself’. The CD includes the words in Sanskrit and English, so you can easily join in. If you prefer not to, you can simply bathe in the sweetness of the melodies and still receive many of the benefits.
6-CLEANSE THE AIR Add a few drops of frankincense
essential oil to a burner to help create a meditative atmosphere. Frankincense has a sweet and spicy resinous odour, and has been used to enhance meditation for centuries. It’s ideal for those times when you feel overwhelmed by the practicalities of life and have little time to connect to your deeper emotional or spiritual needs. If you feel trapped by mental clutter, frankincense will being a sense of calm to your life. Frankincense Essential Oil, £14,40 for 10ml, nealsyardremedies.com.
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