Being Blog Part 3; Mindful Moments

Being Blog Part 3; Mindful Moments

‘Mindfulness is an integrative, mind body based approach that helps people to manage their thoughts and feelings.’
Mental Health Foundation

In an effort to stay ‘mindful’ of the influx of information out there about this very topic, I have decided to get straight to the point and perhaps be a little more pro active with this particular blog!

On looking online at the mountains of research there is on mindfulness as a recovery tool, I felt totally overwhelmed, I literally didn’t know where to start, so in an effort to save you guys the same (ever so mild!) panic attack, which of course would completely defeat the point, I thought I would blog a list of the mindful apps/books and courses that one can dip in and out of but that can also genuinely aid healing and recovery, especially after cancer treatment, without requiring a trip to a monastery in deepest darkest Tibet!

Apps

I’m going to dive in with the mobile option! I have to admit that when it comes to mindfulness apps, there are a lot out there! I could write a list an arms length but the one that has totally rocked it for me and actually has me practicing for three minutes at least, every night, is Calm: Meditation techniques for stress reduction.

I love the choice of scenes that fill your screen and their matching soothing sound affects. I have been known to simply have that playing in the background while working – this lot have ‘calm’ down!

The choice of meditations are inspiring and very practical, such as nine seven day programmes on topics such as managing stress or seven days of gratitude as well as a selection of times for various individual meditations on themes including loving kindness or deep sleep. There is also a kids option too (which my nearly six year old loves, though I cant promise that she keeps still through them!) Some are guided while others are not, but I have found this app to be the most affective in keeping me in a mindful routine.

https://www.calm.com

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COURSES: The Haven MBSR Course

Mindfulness is a way of learning to relate directly to whatever is happening in your life, a way of taking charge of your life, of doing something for yourself
– www.thehaven.org.uk

I did this eight week course four years ago and loved it. I had to commute from Surrey to Fulham but it was worth the journey, even while undergoing seven weeks of radiotherapy! It is a very thorough course, exploring all the different forms of mindful practice and the theory and study behind it all. I loved finishing every two hour class with a mindful exercise, mostly lying down under blankets and listening to Caroline Hoffman, the leader of the course, guide us through body scans.

The homework is the key to the effectiveness of the course. They say it takes thirty two days to form a new habit so you are encouraged to practice every day and are given the appropriate CD’s and reading to help you. I found the homework a real distraction while waiting for my daily radiotherapy and it helped me feel less anxious and give the exercises a really realistic framework to practice them in.

We explored mindful eating, mindful walking, sitting and even speaking. From a post cancer point of view, it was the perfect course for me at that time, as everyone there had been affected by cancer so making for a very bonding and sharing environment.

My only negative feedback of a mindful course like this was that it merely felt I had scratched the surface of mindfulness and I felt like I needed to do another course to explore some of the themes more fully.

For more details check out: https://www.thehaven.org.uk/mbsr-8-week-course-london
Effie Road
London
SW6 1TB
020 7384 0099
londonreception@breastcancerhaven.org.uk

Mindful Elephant Course

‘I love my clients and the process of teaching mindfulness – although, in reality, there is no ‘teacher’ and we discover the ‘learning’ together.’
– Gill Johnson, Mindful Elephant

For those based more around the Surrey area, there is a fantastic mindfulness course based in Godalming called Mindful Elephant (chosen because the name was quirky and memorable!)

Gill Johnson is a mindfulness teacher and facilitator for MBSR/MBCT group courses for the general public, schools, hospitals and workplaces. After a chronic pain condition Gill found herself attracted to the work of the famous Jon Kabat-Zinn and discovered links that helped her deal with her own physical pain. She started to share them with hospital patients as a volunteer and she found the improvements so dramatic that she enrolled on a training course.

Making mindfulness accessible to everybody is something Gill feels very passionately about and she is involved in a number of other initiatives though as she admits, it is difficult to keep up with the ever evolving research that is coming out of the rapidly growing area.

NEWS FLASH! Gill is offering a •• discount •• to any Samspace readers who might like to enrol on her course starting OCTOBER 12th so if you are interested please feel free to contact Gill;
www.mindfulelephant.com
Tel: 07785 921 950

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Lollipop Wellbeing

‘It is a real honour to hold a safe space and offer guidance for people to explore mindfulness’
Sheila Bayliss

I came across Shelila and her amazing Lollipop Wellbeing a few years ago, through social media. Sheila has a huge presence on twitter and runs courses in the Manchester area and occasionally Brighton. Her tips and posts on social media are a brilliant way of continuing a mindful approach to life while not on a course or afterwards.

Sheila set up Lollipop to provide accessible support for people who want to reduce stress and improve their wellbeing when it saved her life after approaching burnout from work related stress. For those who are not local she provides as many free resources as possible via her website including audio meditations and a monthly practice plan combining ideas for mindful living.

Shelia’s main focus within her mindful teaching is around self kindness, which of course, is something we are all in a little need of! Her recent blog ‘Everyday Mindfulness’ will resonate with a lot of us; http://www.everyday-mindfulness.org/growing-fearless-mindfulness-public-speaking-and-performance-anxiety/

Sheila discovered the self kindness area of mindfulness by accident. The more she deepened her practice the more it helped her with things like anxiety, grief and self criticism. When she attended a Breathworks Mindfulness for Stress course after experiencing a lot of stress at work and in her personal life, she realised she wanted to teach because it felt like paying it forward. She is now a Breathwork associate as well as a Mindfulness teacher and as well as being a qualified personal coach working one to one with clients too, she is incredible active.

For more details; www.lollipopwellbeing.com

Twitter @LollipopWB

BOOK – Wherever You Go, There You Are

Believe it not, I was given this book my (very mindful) mum in law! I love the title!

Written by the man himself, Jon Kabat-Zinn, this explores all the ways we can include mindfulness in our lives, whether we be a beginner or professional! It maps out the ways of cultivating a more personal mindful frame of mind where we can appreciate each moment at a time and help make moments for rich and full.

Jon Kabat-Zinn is also the founding director of the renowned Stress Reduction Clinic and Professor of Medicine at the University of Massachusetts Medical School. He teaches mindfulness and Mindfulness-Based Stress Reduction (MBSR) in various venues around the world and has written a zillion books on it all (but this one, in my opinion, is one of the easiest reads!)

BOOK – Mindfulness; A Practical Guide to Finding Peace in A Frantic World

‘This is precisely focused to help ordinary people boost their happiness and confidence levels whilst also reducing anxiety, stress and irritability.’
– Amazon

Another good read, this book gives a fantastic background to all things Mindful with a focus on more mindful based Cognitive Therapy (MBCT) This means that the practice is more about doing a little every day for there to be any sort of effect and they help you out with a little CD in the back of the book to guide you through setting out a new mindful routine. It is a great one to have to hand if doing any mindfulness courses.

It is specifically for people who just want to include mindful practice in their daily life for their own wellbeing rather than for depression or a specific problem and it is recommended by the UK’s very own National Institute of Clinical Excellence – in other words, it works!!

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Mindful Colouring

A mindfulness course may not be your thing but if getting creative is, have a go at this. Easy to find, easy to do and perfect at helping you tune into that tiny, undiscovered space that might be waiting for liberation (and a little clarity!)

There are umpteen colouring books on the market at the moment. I have seen a huge selection at supermarkets as well as bookshops such as Waterstones but whether you sit down and do it for five minutes or an hour, alone or with your child, it is a very easy and effective way of getting some space and mindful time into your day.

There is so much out there on this topic but I hope these ideas may be useful. I have to admit that I do not always find it easy to come back to my breathe and focus on the now but I have also learnt that the practice of mindfulness is exactly that, practice. It doesn’t need to be hours and hours every day but whether you prefer to find encouragement alone with an app or with a group in a class, it is definitely having a positive impact on many of us on many levels and if we can connect with that breathe on a regular basis and oxygenate our bodies and minds, healing has no limits.

“Mindfulness is about being fully awake in our lives. It is about perceiving the exquisite vividness of each moment. We also gain immediate access to our own powerful inner resources for insight, transformation, and healing.”
–  Jon Kabat-Zinn

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Team Work

Team Work

A blog on my experience speaking at the 3rd Breast Cancer forum for Breast Cancer in the young, the pregnant and those with a family history.

Teamwork is the ability to work together toward a common vision.

-Andrew Carnegie

It wasn’t the most ideal time for my consultant to call me to ask a huge favour! With my five year old blowing a new whistle and, in-between breaths, explaining how to use a new compass while having no direction at all herself and squirming in her car seat, due to soaking wet trousers after dancing in a rain storm, I couldn’t have been more caught off guard!

Since it wasn’t Mum or Best Friend and he was either calling because there was something amiss on my last blood test (gosh am I due another one?!) or he needed someone to buddy a new patient, I shot a death stare to the squirming five year old in the back seat and put my finger sharply to the lips, letting my curiosity get the better of me.

Dr Brown Bear (our family nickname for my consultant, based on the character from the legend that is Peppa Pig!) has been my consultant for the last ten years but if you count my family history, you could probably add another ten! If anyone had my total and utter medical trust, it was him and as a patient, I had always felt very lucky to have him head up my own CT (cancer team)

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He had been asked to speak at a forum in London the following Friday, on the topic of breast cancer in the young, pregnant or those with a family history and since I ticked all three boxes (lucky me!) he was calling to ask if I would be able to co present with him! Put on the spot, I usually willingly volunteer for anything (I am working on this!) but as I uttered the word Yes, my tummy flipped more than a cement mixer and I began to seriously wonder how far out of my comfort zone one could actually push themselves!

Since the subject matter of the conference at The Royal Society of Medicine was so relevant to the last ten years of my life, Dr BB thought it would be a novel and effective idea to include a patient as a walking talking case study and apparently I was the patient who had sprung to mind! Doh!

He wanted to put together a presentation that would be a shift from the norm and help the audience see things from the patients point of view. I loved this, and it was something I felt passionately about and had always wanted to do. This was an opportunity to give younger patients a voice and demonstrate how we might interpret all things clinical whilst ‘falling down the rabbit hole’.

We met to go through the presentation and there, stripped back to twenty five slides, were the last ten years of my life, broken down into roughly thirteen six monthly appointments. It was bizarre.
All that had happened to little old me?

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As we talked through each slide, I literally couldn’t believe all the things that had happened. I had forgotten (or blanked from my mind!) so many details. As we talked, Dr BB would make suggestions of areas to consider discussing and questions he may ask me at certain points. Once again I felt pleased that I had kept all my diaries to remind me of the emotions, feelings and observations that I could draw on again to give an accurate picture of a patients experience.

Before I left, we looked at the schedule for the day and as I glanced down the list of names and titles (and my stomach flipped again!) I saw a familiar name as the key note speaker. Jo Taylor was due to talk at the end of the day and I was thrilled to see her name! I had been in contact with Jo for a couple of years, following her amazing work on Twitter for her brilliant ABC Diagnosis. Jo’s story was incredible and she had written a guest blog for me a few months ago. I was thrilled that there would be another ‘patient’ there and someone who I had been hoping to meet.

On arriving home that evening, I retrieved my diaries to take a few notes and prepare. I found myself face to face with the girl who had actually lived through all that uncertainty and fear, who had run head first down the rabbit hole three times and survived each fall with as much courage as she could muster. I read the first few pages word for word and felt a huge wave of emotion as I read how those first few days had affected me.

As I read, I relived a little, laughed a little and cried a little. I wanted to write my twenty six year old self a letter and tell her all this would mean something one day! Instead, I put her in my pocket and continued to scroll through the slides, hoping that she would help prompt me on the day.

As I arrived at the Royal Society of Medicine on Friday, I felt quite excited! It was as if this was something I had been preparing for a lot longer than a week! Dr BB met me at reception and showed me into the auditorium. It wasn’t as big as I had feared and there were two seats on the stage ready for us to sit.

No sooner had I grabbed a cup of tea (to steady the nerves!) we were being asked to take our seats. Dr BB and I sat at the front while Dr Kathleen Thompson introduced the days schedule. Then it was our turn.

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Sitting on the stage with the man who had technically saved my life three times, was a total honour.
Talking through those huge events of one persons life, in black and white bullet points on a sterile screen, was my chance to splash some colour and meaning onto the page, so that the audience could appreciate the real personal impact of this disease. This was raw, this was real. I had been worrying that I would be tongue tied, that I wouldn’t know what to say, but as I sat there and listened to Dr BB and took my queue from him, I realised that all I had to tell them, was the truth. It was my reality, my experience that they wanted to hear. I hadn’t needed to memorise anything, remember any facts. This was my story, plain and simple and I was the professional now. It was totally empowering.

Being asked about the benefits of counselling, the importance of the holistic care available to me, what access there was to nutritional advice and how effective I thought certain treatments had been was wonderful. Add to this what the most important issues were to me at each point of diagnosis, as well as discussing the effects on my family and our history, it was a chance to lay out a reality that so many people are experiencing outside of the clinical environment. This was what happened under the surface and while the doctors tick boxes and follow guidelines, we, as the patients, are living with blurred or no guidelines at all and boxes we often can’t tick.

Having the opportunity to talk about my reasons for setting up Samspaces was wonderful and having the chance to rally more awareness for the issues we, as younger patients, face post treatment, was something that meant a great deal.

Next up was a fantastic plastic surgeon, Mr Ash Mosahebi, who discussed reconstruction and all the different areas on the body a flap could be taken from and what the results could be like. Following Mr Mosahebi, oncologist Dr Anna Kirby from The Royal Marsden discussed the Breath Hold technique and how it is helping the effectiveness of radiotherapy by getting the heart out of the way of the treatment. As the day went on, the presentations continued to be just as fascinating. Dr Alison Jones talked extensively about the issues of pregnancy during and after cancer and her colleague Dr Madhurima Rajkhowa talked us through the possible fertility options available should younger patients be in this situation. I felt so privileged to have been able to listen to these talented and highly respected doctors as they talked about their research and professions.

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Watching Jo give her key note speech was very special. This lady, who only six weeks ago had extensive surgery to her sternum and who is still under going chemotherapy for a secondary cancer, blew me away. Her bravery, courage and unwavering battle to lobby the government and medical profession for more funding into secondary breast cancer prevention and research, is astounding. It was a hugely powerful speech and she totally rocked it!

From the feedback and conversations I had throughout the day, I learnt quickly that hearing a patients first hand experience meant a great deal to those attending this forum. The risk of including a patient had paid off and starting the day with our presentation and ending with Jo’s had highlighted to those listening, the importance of the patients wellbeing and the value of their indivudual experiences. It was so encouraging to hear how the structure of a younger patients clinical team needs to be reviewed including on tap holistic support, counsellors, orthopaedic doctors, a gynaecologist, rhematologist and nutritionists among others. I was delighted that our presentation had been received so well and left on a high, hoping that perhaps I had made just a tiny contribution in helping to understand how to better support the younger patient and how they are affected by the far reaching effects a cancer diagnosis can have. Maybe, somewhere down the line there will be new boxes to tick and more holistic guidelines to follow, during and after treatment, for the patient and the doctor. After all, if there is one thing I have learnt over the last ten years, it is a team effort.

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Thank you to Pink Ribbon, RSM Professionals and Breast Cancer Care