Being Mindful at 2 years old

Recently I had the honour & privilege of looking after a 2 year old. Her name's Molly. During our time together I learnt a lot about Mindfulness from her. The world of a 2 year old comprises of moments and how to take part and enjoy those moments occupies them totally as the picture below shows!

watching noisy lorries can be relaxing too!

Young Molly's actions embrace everything that I appreciate & understand as 'Mindfulness' . In its essence it includes taking note of what's around you, enjoying the simple things, standing & staring for the sake of it and appreciating the simple things in life. You don't need money for Mindfulness just the willingness to take the time out & note things.

enjoying the journey rather than rushing to get there!

Also, Mindfulness for me means enjoying the moment to its full & taking joy in the present rather than letting the past invade our thoughts & also not thinking too far ahead! To me it also means being curious & catching sight of everything around me & finding the beauty in everyday things & savouring the task at hand whatever they may be.

"Today is a gift, that is why it is called the Present".

exploring the equipment before baking

enoying the sensation of the water

appreciating things even when they don't make sense to you

taking opportunity to relax wherever you are

taking time out to stand & stare & noticing things 

So take time out & enjoy the sensations, sights & sounds around you like Molly does. You may like them!

Stress & 2 ways to manage it

“Stressed? Me, never!!” How often have I heard those words from ex-colleagues, family & friends who are clearly stressed as shown by their very physical presentation. Symptoms can include frown marks, hunched shoulders or tense body posture. So, what actually is stress? Stress is looked upon as something more than a person can normally cope with; this could be in the form of emotional, physical or psychological demands. These extra pressures are known as 'stressors'. What may be a stressor for one person may not be for another. For example, I'd find moving house (or the very thought) very stressful whilst I have a friend to whom it is exciting & new & very much to be looked forward to. So, what happens when our bodies are under stress? Most stressed bodies will experience high blood pressure, great muscle tension, unsteady & fast heart beat, quick & inefficient breathing & a busy & easily distracted mind.

The good news is that it is easy to achieve a relaxed body in order to self-manage your stress level. A relaxed body will help you to cope so much better with the demands made by everyday living. One of the ways is a technique called 'palming', shown below. This technique includes taking a few minutes out every day to totally relax the eyes which will help to calm the rest of your body and mind. Firstly, shake your hands as if you are air drying them. Then warm up your hands by rubbing them vigorously until they feel nice & warm. The next step is to cup them gently and place them firmly over your eyes for a few minutes. Try to steady your breathing and concentrate on that. Finally, slowly take your hands away and gently open your eyes. You should feel refreshed. You may find that taking a few minutes out of your daily routine to relax is vital to you functioning at your optimum.

The other effective technique is to deliberately concentrate on your breathing (pictured below). It can be done anywhere! Wherever you are then it is important to find a space where you won't be disturbed. Switch off the phone, turn on some music if that would help. To do this, sit in a comfortable position with your arms on your lap & palms facing upwards. Then gently close your eyes and breathe deeply and slowly. Try to continue for 5 – 10minutes and then slowly open your eyes and carry on with your routine. It is best to try not to push away any thoughts but to acknowledge them & then carry on focusing on your breathing. Good luck & be calm & relaxed.

Outside is a lovely space to do this technique

Find a space where you won't be disturbed

5 Ways to Take Care of Your Back

The most common area of the body to suffer from stress & strain is the back. It will affect about four in five people at some point in their lifetime. Back pain can occur at any age & sometimes without any warning. It is commonest between the ages of 35 and 65. Back pain is the second most frequently reported reason for visiting a doctor, and after the common cold, is the next leading reason for missed workdays for people under 45. It is also a major cause of work related sickness absence in the UK and can affect every type of business. Not only does it drain the economy but it also has real human cost. As those that suffer from it will tell you that severe nagging back pain is very difficult to ignore. It can be all consuming. I'm often asked if anything can be done about it & it is a difficult problem to cope with but the following may help:-

1. STAY MOBILE - It is really crucible that you stay mobile even if you don't want to! This will help your muscles to strengthen & support your back. This can be done by v gentle walking (having someone to do with this may help or joining a local walking group) or swimming at your own gentle pace. Water will support your back whilst you strengthen the muscles around that area by gently kicking & circling your legs.

2. BACK EXERCISES - are always recommended by the therapists & gentle exercises may be helpful to strengthen the muscles. Also, regular sessions of gentle back massage may help you:

3. 'MIND OVER BODY' - try some gentle relaxation techniques such as those developed by Mindfulness  This was recently recommended by the Speaker of the Houses of Parliament so it must be good for you!

4. STRETCHING - If possible, do this before you get out of bed in the morning. This may help you to be not so stiff. Also, do gentle stretching exercises throughout the day whenever you feel yourself stiffening up. This is really important to do just before going to bed.

5. CALM & POSITIVE - this is easier said than done! I know this from experience. When you are in pain it seems to dominate your life & every move is an gigantic effort. However, if you can try to remain in calm state & have some positive thoughts such as: 'I'm going to get better', this will aid your recovery. Research has shown that positive (glass half full type!) recover much better from medical episodes.