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

photo-1433087024730-5dd7570e50b0

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

photo-1473122430480-d00e6dd25ba8

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!!

img_5435

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

img_8898

‘Being’ Blog, Part 1; Hypnotherapy

‘Being’ Blog, Part 1; Hypnotherapy

‘Most people walk through the world in a trance of disempowerment. Our work is to transform that into a trance of empowerment’
– Dr Milton H Erikson

Over the next few weeks I want to post some blogs about four areas of wellbeing that have been a huge influence on me during my cancer journey over the last eight or so years; hypnotherapy, mindfulness, meditation and NLP.

All three of these therapies have so many benefits but I wanted to break them down so we can get a better understanding of what they all do in their own space. When someone asked me what the differences were the other day, I started stuttering and feeling like a total fraud, realising I actually didn’t have a defined answer, so I decided to do a little homework!

If the word hypnotherapy conjures up images of a line of chairs on a stage with seven or so innocent members of a studio audience desperately wanting to grab their moment of fame while being hypnotised to do weird and embarrassing things that they wont remember when they ‘are back in the room’ at the click of a finger, then think again!

Having met Nicky Anstey a few years ago, for a reason totally unrelated to my wellbeing, our paths recently crossed again when I found out she was doing a new Stress Reduction course in my area. Any course name that mentions the word ‘stress’ usually lures me in like a magnet and since I seem to be able to sniff out a relaxation course from a mile away post cancer, I thought this would be the perfect thing to compliment the mindfulness course I have done (blog coming soon) as well as my sporadic meditation practice and growing knowledge of mind based therapies.

photo-1440170465262-8fce22fdb872

Nicky is very knowledgeable about this area and her expertise and background are commendable. I have been fascinated in hypnotherapy and how it can help our wellbeing; through weightloss, smoking, improved confidence, assertiveness, relaxing and generally being able to switch off and give ourselves permission for Me Time. To be able to work in a smaller group environment and have a class every other week was way more convenient than other courses I had considered, so I signed up with a friend.

Nicky trained as a registered nutritionist in 1997 but felt she wanted to expand her practice by studying hypnotherapy and NLP as there was little point giving clients advice on what diet to follow if there were not in the right mindset to follow it.

‘Once the root cause of the problem is worked on and removed we will stop self sabotaging ourselves and can achieve any goal we set of ourselves, in a relaxed, happy and balanced way.’
– Nicky Anstey

Hypnotherapy is a process where we can remove the emotional rubbish and limiting beliefs that manifest over our lifetimes that tend to throw us off course. If guided properly we can set new positive beliefs and values that are in line with our goals to be and feel the best we can. As soon as I read the course description I realised quickly that this would be a course that would include homework. As with many cognitive behavioural courses, we are encouraged to practice daily as according to some sources it takes sixty six days to form a new habit. Society today is a stress pressure cooker and it is manifesting itself through disease, bad mental health, physical breakdowns and poor wellbeing.

‘I believe any ways to help the mind stay resilient and strong is key in life as they pressures and stresses of life are ever increasing.’
– Nicky Anstey

The first word scribbled in my notebook on the first day of the course is ‘Tools!’ This was exactly why I was there, to find new tools for dealing with stress. My tool box is ever growing and they don’t always work at the right time but I don’t think you can ever too many! I am not going to make out that I am some high flying career hungry working mum who is juggling everything and the kitchen sink, but I am naturally a very anxious person and the irony is that I struggle more with the everyday stresses than the big scary ones. Weird right?! Like some new twenty-first century robot, I needed new programming!

1b0cc699

The first session introduced the cause and effect equation and I started to feel empowered straight away. Just recognising that I could take control of these situations and ‘buttons’ that were sending me into overdrive, was a gem in itself and I have gradually become more aware of introducing my own filters and strategies to overcome those knee jerk reactions of panic, fear and negativity that so often circle overhead like vultures, ready to dive for the kill!

Throughout the course I loved learning about how our minds actually worked. I am no biologist but learning ways of tapping into my unconscious mind and starting to build an interactive link between the conscious and the unconscious, is gradually opening up pathways and a totally different type of healing process for me.

I have to admit though that my favourite part of the course was the last fifteen minutes of each class! We would all lie down or sit, and Nicky would perform an exercise of hypnotherapy, talking us through a visualisation to deeply relax and generally emphasise how important Me Time was. I found these minutes precious. I could lie there and listen to Nicky’s soft, slow voice and drift off, letting her words sink deep into my subconscious while sniffing a gorgeous aromatherapy scent on a tissue placed nearby.

I enjoyed the course so much that when it was over I met with Nicky to ask her about putting together a specific meditation for Samspaces and I am so excited to be able to share a link to it below. Many of you are familiar with my focus on recovery and healing after cancer treatment and this was a wonderful way of collaborating to bring together my fears, anxieties and worries that I had felt (and still do feel) during this period post treatment, with Nicky’s skill and professional tools to create a therapy to help at this vulnerable and sometimes lonely time.

http://elstead.hypnosis-club.co.uk/#

(Click on the Moving On box, then go to Membership details, log in with Username; Movingon and password; Movingon)

Hypnotherapy is a very powerful tool in stress reduction and has been a huge stepping stone in my developing a more mindful lifestyle. It sounds mad but sometimes I am even grateful to cancer, for simply making me more aware of all these mind based therapies, as they have definitely changed my life! I might not have started a life long habit of tuning my mind out every day and being Mrs So Relaxed I Might Fall Over, but even if just for five minutes three times a week, I have started a life long habit of trying! If I can follow a visualisation where i am guided and I can focus on a voice that is calm and talks me through deep breathing, I am away with the hypno-fairies!!!

Being in a group environment and sharing stories, while learning so much about how our memories and experiences have trained and shaped our minds, forming habits that may not be so helpful to us now, is so empowering. Nothing is right or wrong. It is hugely personal and can be massively beneficial for some and maybe only moderately for others. It does take time and it does need to be worked at, but to have started exploring these areas of the mind, has been like opening a window for me and letting in a beautiful breeze that lifts and calms the soul.

Thank you to Nicky and if you are interested in hearing more about her services and courses, please look up her details on the Space to Learn page as well as www.elstead-hypnosis.co.uk.

photo-1443916568596-df5a58c445e9

Receive Blog Posts by Email

Enter your email below to receive a monthly notification of new blog posts.

You have successfully subscribed. Thank you!