THE BETTER BODY GURU - MINDFULNESS Mindfulne i n v e s t i n y o u r s e l f a n d l i v e y o u r b e s t l i f e mastering Congratulations, by simply opening this book you have placed yourself within a select 5% of the population. Shockingly, only 5% of the adult population is willing to take time out of their hectic schedules for self-growth. Yet self-growth could be the answer to most of their problems. It is however understandable, as life has NEVER been so hectic as it is today. We live now in a 24/7 society, one we can never switch-off from. Smartphones are such a blessing, but they are equally a curse; social media, email, WhatsApp - we are always on call. It means, for most of us, our work / home life balance is totally screwed up. Then there is the stress. Longer commutes, more intense work hours, and greater social pressures have all led to more stressful daily lives. Lives we are more likely to try and hide from, by submersing ourselves in the lives of others via social media, dwelling on the past, or trying to design a new future. It means we are no longer living in the present. As a result, we miss the beauty of life and the simplicity of just living. We allow the present to slip away, letting time rush past unobserved and unseized, and squandering the precious seconds of our lives as we worry about the future and ruminate about what’s past. Mindfulness is the key to learning how to live in the present, and in turn helps us deal with the stress, anxiety and exhaustion of living life in the 21st century. So read on and enjoy mastering mindfulness. Steph Green Owner, The Better Body Guru Steph But how exactly do we wake our inner workings? To wake our inner workings, we need to pay attention to what we are directly experiencing - inside our mind (mentally and emotionally), and outside through our senses (physically). The key is focusing on the moment, and not letting our thoughts wander to what has happened (past) or what could happen (future). It is also important to not get overwhelmed, or over react to what’s going on. Mindfulness is the art of living in the present; it is achieved by waking up the inner workings of our mental, emotional and physical processes and then focusing these on the here and now. - a beginner ’ s guide MINDFULNESS THE BETTER BODY GURU - MINDFULNESS THE BETTER BODY GURU - MINDFULNESS While there are many similarities between mindfulness and meditation and the two do overlap, they are not the same. Mindfulness Mindfulness is about harboring awareness, awareness about our thoughts, feelings, behaviours and movements. As such, it can be practiced anytime, anywhere and by anyone. It is just a simple act of paying attention, noticing what’s happening and being present in the moment by not letting the mind wander from the activity being practiced in that moment. Mindfulness is more a lifestyle choice than a conscious exercise. Meditation The art of meditation is a formal process, whether it is opening your heart, expanding awareness, calming the mind, or finding a state of inner peace. Meditation is a form of exercise, one that needs practice, dedication and often a guide. VS MINDFULNESS is more a lifestyle choice than a conscious exercise. MEDITATION is a form of exercise, one that needs practice, dedication and often a guide. Meditation MINDFULNESS THE BETTER BODY GURU - MINDFULNESS Mindfulness has become a ‘buzzword’ in many circles, from mental health, to sports science, in substance abuse support agencies and even sleep training. Many primary schools are now teaching children to be ‘mindful’ in the decisions they make and the choices they choose, so what are the benefits? The benefits are three-fold: Mindfulness improves our overall wellbeing Mindfulness aids physical health Mindfulness plays an important role in mental health Thus explaining why so many medical health professions are supporting the call for mindfulness training. Behind the buzz Ultimately, it is the mindfulness philosophy of ACCEPTING our current situation, rather than REACTING to it – that makes mindfulness such a beneficial tool for many medical professions (especially those in the field of mental health). BENEFITS THE BETTER BODY GURU - MINDFULNESS Mindfulness nurtures overall satisfaction with life, teaching us to accept and cherish the little daily pleasures and gifts we often overlook (our child saying please, the sunrise, the smell of cut grass, the taste of just baked bread, or the feel of fresh air entering our lungs). By becoming fully engaged with what’s happening in the moment, we set aside past regrets or future dreams, to rather live fully in the present. We are no longer worried unnecessarily about what could, should, or might happen in the future. Nor are we wasting energy on things we cannot change about the past. Research shows that as well as making us more satisfied with our ‘everyday lives’, mindfulness also gives us a far greater capacity to deal with moments of adversity too. WELLBEING become fully engaged with what’s happening in the moment THE BETTER BODY GURU - MINDFULNESS Stress is a big player when it comes to things that impact our physical health, so anything that helps combat stress is going to have a major impact on physical health. Mindfulness does just this, making us aware of our current situation, helping us to accept it and not react to it. As a result, studies have shown mindfulness training can help: Treat heart disease Lower blood pressure Improve sleep Alleviate gastro-intestinal issues All symptomatic of stress Mindfulness has also been shown as an effective treatment in the management of chronic pain, helping conditions such as MS by reducing anxiety, depression, fatigue and pain, while improving overall quality of life. Researchers believe that it is the ability of mindfulness to positively change cognitive and affective functioning that produces these results. Health PHYSICAL THE BETTER BODY GURU - MINDFULNESS Mindfulness improves our awareness of dysfunctional thoughts, improving our capacity to change these thoughts. As a result, mindfulness has been shown to work for a number of mental health conditions, including: Substance abuse and eating disorders – mindfulness reduces impulsive responsiveness Depression – mindfulness has been shown to help sufferers be aware of dysfunctional troughs and make changes to these Anxiety – helps prevent unnecessary worry by making the individual focus on the moment, rather than past and future events they have no control over Mindfulness as a treatment tool for many mental health issues has been well studied over the past decade; the positive findings of these studies now sees mindfulness often combined with cognitive behavioural therapy in the treatment of a variety of mental health conditions. These approaches share a common goal: to gain perspective on irrational, maladaptive, self-defeating thoughts. Health MENTAL THE BETTER BODY GURU - MINDFULNESS If your view of mindfulness is creating eternal calm, think again – it’s about heightening awareness and focusing on the moment you are involved in. This sounds simple, but like most things it is not as easy as it sounds and does require practice. First thing you need to do is to set yourself aside some time to practice mindfulness. Time is the only thing you really require when practicing mindfulness, making it accessible to all. The aim is to observe the moment as it is. Attention is paid to remaining in the present, rather than thinking about the past or dreaming about the future (whether it be a moment away or years in the future/past). To observe the present moment you need to consider two things: 1 What is happening externally – this is communicated to you via your senses (touch, taste, smell, sight and sound). So what you are feeling, seeing, tasting in that single moment. 2 What is happening internally – what emotions you are feeling/ experiencing; these you simply acknowledge (naming is the simplest way to do this) and then let go of rather than dwelling on (as this causes you to leave the moment), or reacting to. A brilliant way to get into a mindfulness state is to first focus on your breathing, letting the rhythmic nature of it become your focus and thus removing all else from your thoughts. Once your focus is on your breathing and nothing else you can start exploring your physical and emotional/mental state in that moment. Remember, it is human to lose focus, get lost in thought or become judgmental – you have not failed if your mind wanders off course. Simply note the thoughts and then dismiss them before returning to the moment. MASTERING THE BASICS OF Mindfulness BEWARE: Mindfulness becomes addictive – which is not a bad thing! THE BETTER BODY GURU - MINDFULNESS 1 Set aside a set amount of time and then set a timer , so you know when it is over and are not worrying about this during the session. 2 Get comfortable and ensure there will not be any interruptions. 3 Close your eyes and start focusing on your breathing , (breathing apps work brilliantly here). You should try to get your breathing rhythmical, making the breath in as long as the exhale out. This you can count, or use a meditation mantra such as ‘So Hum’ to help (breathing in while saying ‘Soo’ , then exhaling during ‘Humm’ ). 4 Feel the breath as it enters your nostrils or mouth ; note how it feels as your lungs fill with air and then the sensation of breathing out. Make this your focus. 5 Slowly explore the world around you with your senses , while sitting perfectly still. What can you hear? A ticking clock, a bird outside, the hum of a refrigerator – place it and then dismiss it. Do the same with touch and smell. 6 Next, delve internally . Do you feel any pain? If so, where? Focus on it and when it starts to abate, note it and dismiss it. Next, what emotions are you feeling? Again note them, without dwelling on them, and then let them go. 7 Every time you feel your mind wander, stop and go back to thinking of your breathing 8 Once the timer has gone off, open your eyes and mindfully take in your surroundings , before leaving the state of mindfulness. BEGINNER’S GUIDE TO PRACTICING Mindfulness REMEMBER: Nothing worthwhile was mastered overnight, so stick with it. You will see a difference; that difference will be worthwhile waiting for. THE BETTER BODY GURU - MINDFULNESS Hacks Showering CLEANING YOUR TEETH We all shower most mornings, making it the perfect place to practice a little mindfulness. Go through your showering routine, noting the smells, sounds, feels and sights you experience (we suggest you don’t focus too much on taste). Then explore how the sensation of being under the water, cleaning your body and washing away the past, makes you feel. By simply practicing mindfulness for two minutes while cleaning your teeth and doing this twice a day, you will almost be halfway through your daily 10 minutes without adding anything to your schedule. Focus on how the toothbrush feels in your mouth, the taste of the paste, the tingle of the minty feel, the smell and cooling sensation experienced. Concentrate on your reflection – again, registering thoughts and then dismissing them. Time is often most people’s most precious commodity and biggest constraint, so finding 10 minutes to practice mindfulness is often a big mental struggle for most people initially. However, once they see the benefits it brings, finding time to practice becomes part of their daily routine. Until then, the best way of practicing mindfulness is to incorporate it into your day-to-day routines and rituals. 1 2 mindful THE BETTER BODY GURU - MINDFULNESS Prepare your food mindfully, it revolutionises both what you eat and how you eat it. Take time smelling the fresh produce you use, enjoy the textures of the herbs, the colour changes that occur during the cooking process and the rich aroma of smells. Taste throughout the experience and at the end; reflect on how the food makes you feel. Think about when you are full and what that feels like, the emotions that the food musters (whether it is dinner at Grandma’s or a sense of pride for producing the dish yourself). We too often think about food as something we simply have to do, and as a result we try to multi-task during the preparation and consumption of food. This is why so many of us have such a poor relationship with food, and why mindfulness has been used to help reverse this. Sleep is something that a lot of people struggle with, making mindful sleep training a powerful tool. With sleep, it is all in the preparation. Firstly, dim the lights and turn off all screens (phone, TV, computer) 30 minutes before bed. NO – you do not need to use your phone as an alarm, do yourself a favour and buy an ‘old school’ cheap alarm clock! Get a notebook and write any concerns or worries you have, alongside potential solutions, with a ‘to do’ list for tomorrow. 10 minutes before bed, after your bedtime rituals, start focusing on mindfulness: 1 Sit in a comfy chair that provides firm support. 2 Imagine the outline of your body, slowly tracing around your head, considering the sensations you are feeling (the firmness of the chair, breeze blowing against your face, the smell of your surroundings). Then go down your neck, across your arms, down your body and over your legs, doing the same thing until you reach your toes. 3 Every time your thoughts wander, note them and then dismiss them before refocusing on your body. 4 Next, focus on your emotions – acknowledge them (name them) and then dismiss them. 5 Get into bed, close your eyes and simply focus on your breathing. Make this as rhythmical as possible; let all other thoughts disappear from your mind. 6 Goodnight and sweet dreams! Make this a mindful experience, focusing on the smells and sounds that arise when preparing a cup, and the flavours, smells and internal feeling of drinking it. Then go beyond the physical effects and consider the emotions and mental state that drinking coffee musters. COFFEE BREAK COOKING GOING TO SLEEP 3 4 5 THE BETTER BODY GURU - MINDFULNESS BOOKS ONE AND TWO: ‘Meditation is not what you think’ ‘Falling Awake: How to practice Mindfulness’ Author Jon Kabat Zinn is one of the founding fathers of mindfulness, his book of ‘Coming to Our Sense’ is a tome, but also a cornerstone of mindfulness literature. Luckily for those new to mindfulness, he has reworked this masterpiece, separating it into four separate books that deliver clear, concise and easy to digest overviews of different aspects of mindfulness. This is why his first two books are also ours. 5 Mindfulness books to Devour 5 1 2 There are some incredible tools available to those looking to master mindfulness; here are some of my favourites. THE BETTER BODY GURU - MINDFULNESS 3 BOOK THREE: ‘The Mindful Day: Practice ways to find focus, calm and joy from morning to evening’ Lauri J. Cameron has written a great book that is choc-a-block with advice and instruction on how to use proactive mindfulness within our daily routine. For someone who is looking for a way to intertwine mindfulness into a busy schedule, this is the book for you. BOOK FOUR: ‘How we eat with our eyes and think with our stomachs: The hidden influences that shape your eating habits.’ Melanie Muhl and Diana von Kopp have produced a brilliant book all about using mindfulness to address our relationship with food, although a lot of the advice can be related to other areas of our life. Its bite-sized chapters (pardon the pun) make the information easy to take on board and it really does open a person’s eyes to the assumptions and habits that shape how we relate to food. BOOK FIVE: ‘Be mindful and stress less: 50 ways to deal with your crazy life.’ Gina Biegel is the author of our final book which focuses on the under 25s. It is a wonderful book that provides solutions to easing anxiety and dealing with high expectations - advice we can all apply to our lives regardless of age. It is a book about empowering the individual to improve their own wellbeing. 4 5 THE BETTER BODY GURU - MINDFULNESS No mindfulness app list would be complete without Headspace, a wonderful app that has commanded a global following – but you need to subscribe to. At $12.99 a month, or $400 lifetime membership, it is quite pricy – so make sure you try it out first by making the most of their 10-day free trial. Headspace is a mixture of guided meditation, animation, articles and video, making it perfect for both the beginner and expert. Before you subscribe to Headspace, check out these alternatives: 1 Stop, breathe, think Free app with in app products to purchase ($9.99 month subscription option) A brilliant emotional wellness platform for the under 25s, designed to tackle the issues young adults face as we head into 2020. In particular, this app focuses on tackling anxiety and depression. While it is targeting under 25s, it is useful for those older too. 2 Calm Free app with in app purchases ($60 annual subscription fee) A beautiful guided meditation app, aimed at achieving a higher state of relaxation. Offers a range of meditation programmes ranging from 3-minutes to 25-minutes in length, to fit in with even the busiest of lifestyles. This app really inspires creativity and deep thought. For people who want an easier way to get into mindfulness and meditation, the spin-off app Daily Calm is the perfect introductory app and a great way to start and end your day. The 10-minute programmes are simple to follow, promoting breathing, endurance and a good night’s sleep. 3 Buddhify ($4.99 iPhone or $1.99 Android ($30 yearly membership) A beautiful guided meditation that helps you incorporate mindfulness and meditation into your daily life. The app offers guided meditation for various activities and emotional states, including walking, talking, stress elimination, empowerment and work breaks. 4 Insight timer Free with in app purchases for specific courses This app has an incredible 15,000+ free guided meditations, as well as over 750 tracks of soothing music. There is also the opportunity to design your own custom meditation practices using the app. 5 Breathing app Free The aim of this app is to make us slow down and concentrate on our breathing. In mastering this we can improve our heart function and emotional balance, in turn reducing our anxiety and stress. This is a great tool for people wishing to practice mindfulness without going too deeply into the spiritual side. 5 Mindfulness apps to Download THE BETTER BODY GURU - MINDFULNESS CHECK OUT THESE TRANSFORMATIONS From people like you who train at The Better Body Studios CATHY LOST 1 STONE KATE LOST 2 STONE LIZ LOST 2 STONE MARIA LOST 22KGS (3.4 STONE) STEPH LOST 3.6KG (8LBS) BEFORE BEFORE BEFORE BEFORE BEFORE AFTER AFTER AFTER AFTER AFTER THE BETTER BODY STUDIOS - MINDFULNESS THE BETTER BODY GURU - MINDFULNESS “ Is your MIND FULL or are you MINDFUL?” I hope you have found this e-book helpful. Please get in touch for more great mindfulness advice. 07774 067827 info@thebetterbodyguru.com www.thebetterbodyguru.com FINALLY ASK YOURSELF: