7 days to inner calm – for busy people

With one in four of the UK adult population suffering from a mental health condition – the chances are you have experienced depression, anxiety or stress or know someone who has. Even though we are reaching critical numbers – we have little guidance on how to keep our brains in tip top condition with these tips for 7 days to inner calm – for busy people.

Going to the gym and eating well will nourish and strengthen our bodies, but it’s just as important to work out our minds.

Mindfulness is one such tool that can help. Research shows that feelings of stress, anxiety and depression can be managed through this practice, and not only that, it’s found to improve output, performance at work, sleep patterns and boost the immune system.

The mindfulness craze is sweeping the nation; it’s no longer reserved for lentil-eating hippies or those seeking ‘Nirvana’. It’s being widely used in corporations such as Google and TFL, and stars such as Ruby Wax and Will Young swear by the practice.

So what is it? Mindfulness is the practice of being in the present moment – by returning your thoughts over and over again to what is happening right now for you, and managing those times when we are forward thinking or ruminating (which can often lead to negative emotions).  The key is to acknowledge your thoughts, kindly accept them without judging or labelling them and return your focus.

How do you do this? Typically, mindfulness is practiced through meditation. It’s recommended that you do 20 minutes a day, which can put many people with busy lifestyles off. Who has time to sit on a cushion in silence for 20 minutes?  But fear not. We will show you how you can integrate mindfulness into your busy week and feel calmer and in more control within just seven days.

We’ve broken down simple mindful practices that you can do three times a day for seven days. Mix and match each practice for simple steps towards a happier, more content you.

Mindful mornings

Getting out of bed, especially in winter is a hard task, but by being mindful in the morning you can put a spring in your step and feel more positive about the day ahead.

Morning stretch

On waking up, take 10 minutes to try stretching mindfully. To do this you need to perform each stretch slowly (Hatha Yoga moves are perfect). Your focus point is your body. Where do you feel your body pull and move? How does that feeling change as you complete the stretch? And how does your body feel at your resting position? Every time your mind wanders off while stretching, kindly acknowledge it, feel pleased that you were aware and return your focus to your body and how it feels.

Morning musical

Start the day off by listening to a song, turn it up, and listen. Truly listen to the melody, lyrics and vibrations. Listen out for all the intricate sounds, what emotions stir in you? Can you feel the music physically? Every time you drift off, bring your attention back to the song.

Mindful commute

Don’t use your commute as ‘lost’ time by flicking through your smart phone or getting worked up about the crowds. Step away from the rush and be in the moment. Listen to the sounds of the train, car or bus. What can you really hear? How do the sounds blend together? Take time to focus on what you can hear in front of you, to the side, behind you, even beneath you. Don’t label any of the sounds as positive or negative, or even try and think about what is creating the sound. Just listen for sounds as they are – no stories.

At work

Work tends to be a major cause of stress for most people, but mindfulness at work can help improve your performance, improve relationships and manage stress levels.

Sitting with the breath

Focusing on your breathing is one of the key tools used in mindfulness, and it can be easy to integrate it into your daily schedule. Whenever you have noticed an hour has passed, begin to focus on your breathing, don’t change the way you breathe just keep it natural, and focus on where you feel the breath the most. The cold air in your nostrils? The air in the back of your throat? Or the gentle rise and fall of your abdomen. Find your focus point and return your focus here every time it wanders off. You can do this practice for five minutes, wherever you are, as and when you notice an hour has passed. No one need ever know what you are doing!

Mindful eating

Whether it’s your mid-morning snack, a coffee break or lunch, you can use this break in the day to be mindful. Be in the moment of eating and drinking. Be curious – imagine it’s the first time you’ve sipped a coffee! Break your task down, action by action, use all your senses to consume the food, taking time to smell, touch and taste your food mouthful by mouthful. Don’t beat yourself up if the phone rings or someone asks you a question, just accept it for what it is and when you can return back to mindful eating.

Mindful meetings

The work day can present us with stressful moments. So when you need a bit more confidence to present, speak to the boss or handle difficult customers, try the mountain meditation.

Firstly ground yourself by focusing on the breath, then allow yourself to envision a mountain. In your mind explore and admire this mountain, its strength, its wisdom, how the mountain has remained strong, grounded and unbreakable for thousands of years, then imagine you are the mountain, fill yourself with its attributes. Before closing the practice come back to focus on your breathing again. This time out will give you space to stop feeling anxious and replace it with positive thinking to boost your performance!

Bedtime
Sleep has a big impact on our physical and mental wellbeing. If you have a busy hectic lifestyle you may find yourself staring at the ceiling for hours on end at bedtime. There seems to be endless amounts of information in your head making it impossible to switch off. By working mindfulness into your bedtime ritual you can learn to unwind and drift off to sleep naturally.

The 7/11

Lying on your back on your bed with your feet up against the headboard or the wall, do the 7/11 breathing technique. Breathe in for 7 and out for 11. Focus on counting and your breathing focal point. Returning your focus every time it wanders.

The body scan

Laying on your bed, slowly scan how each part of your body feels. Firstly, become aware of how you are lying on the bed, which parts of your body are sinking into the bed, which parts of your body are covered or exposed to the air.

Starting with your big toe, work your way up to your head intently focusing on each part of your body and how it feels right now in the present moment. At points when you feel pain or tension, breath into this part of the body before moving your focus on. Come back to focusing on your body every time you get lost in thought.

Mindful mobile

Download a sleep or deep relaxation guided mindfulness meditation. There are loads of resources, such as the CALM app or Head Space. Free to download, these apps have easy-to-use audios to drift you off to sleep and calm a busy mind.  Alternatively, YouTube has hundreds of guided meditations that you can play while you’re tucked up in bed. Choose one that last over 20 mins for deep relaxation.

For more information on how to live a more mindful life, go to wavesmindfulness.com or follow Waves Mindfulness on Facebook.