Gratitude through difficult times?

Gratitude can transform routine jobs into joy, and change ordinary opportunities into blessings - William Arthur Ward

Gratitude begins by looking within and appreciating the value of one’s experiences. Too often, we forget that life is not lived only in the ‘big events’, but also in the everyday ‘little’ ones. When challenges and difficult circumstances arise, how do we practice gratitude when we are sad or fearful? Mindfulness and gratitude practice can bring new perspectives in these circumstances. We cannot change the fact that we are affected by the world around us, in the same way that a tree cannot stop its branches from swaying when the wind blows. However, like a tree with deep roots, we can learn to steady ourselves and ground ourselves in the present moment. During difficult times and periods of loss, gratitude practice can be transformative. To appreciate everyday things – like the sound of the rain, a beautiful bloom, or a child’s smile – can change the tenor of the day from despair to hope. (Source: http://www.chopra.com/ccl/gratitude-365)

Read more about Mindful Gratitude here:

http://www.londonmindful.com/blog/8-wellbeing-benefits-of-practicing-gratitude/

Self Compassion

We are often plagued by "bugs" that may appear in all areas of our lives, these "bugs" may be stress, anger, frustration, procrastination, distraction, self-blame, self-hate, or overall dissatisfaction in life.

Now, there is a "remedy" to exterminate these "bugs", and this remedy in mindfulness practice is self-compassion. When we feel compassion for others, we feel kindness towards them, and a desire to help reduce their pain. It is the same when you are compassionate towards yourself. Self-compassion in essence, creates a caring space within you that is non-judgmental - a space that allows you to accept your hurt, fear, or feelings of inadequacy as a part of being human, and allow those experiences with kindness and care. (Source: http://www.scoop.it/t/social-culture/?tag=self+compassion)

Self-compassion is the practice of repeatedly evoking good will toward ourselves especially when we are in pain, practice self-compassion today with these the activity below:

S.O.S

"One minute of day spent in stillness can change your life" - Gabrielle Bernstein

If you can spare a mere 5 minutes amidst your hectic lifestyle to practice Mindful S.O.S, you would be surprised at what 5 minutes of calmness can do. Mindful S.O.S creates a space in the day to stop, focus in the present moment, and connect with your breath and 5 senses. Incorporate Mindful Breathing and Mindful Sensing to practice Mindful S.O.S in these simple steps below:

Stop:               Stop whatever you are doing now, and get into a comfortable position

Observe:    Observe any thoughts and feelings that happen during the course of this breathing                                 exercise

Sense:          Notice the sensations that are happening inside (e.g. muscles tensing and relaxing)                               and around your body (i.e. sounds / smells / touch)

To further demonstrate how this exercise is done for maximum relaxation, you may follow the script below:

1. Stop whatever you are doing now, and get into a comfortable position. You may choose to lower your gaze or close your eyes.
2. Focus your attention to your breathing. Breathe in and out deeply and slowly. Breathe In. (Count) 1..2..3..4.. Hold. Breathe Out (Count) 1..2..3..4.. Repeat this exercise another two times.
3. While continuing with your breathing, slowly move your attention to the sensations in your body.
4. Feel the sensations on your face, on your cheeks, the cool air entering your nose and the warm breath that comes out of your mouth.
5. Observe the sounds/smells/temperature in the environment.
6. Feel the sensations in your neck, your upper back, your shoulders.
7. Breathe in (Count) 1..2..3..4.. Breathe out (Count) 1..2..3..4..  Feel the sensations in your arms, your hands, your fingers.
8. Feel the gentle beating of your heart, the movements of your chest as you breathe in and out.
9. If you notice any thoughts or feelings happening, observe them and gently let them go.
10. Feel the sensations in your lower back, in your stomach, in your thighs, your calves, your feet. Breathe in (Count) 1..2..3..4.. Hold. Breathe out (Count) 1..2..3..4..
11. Continue breathing deeply and slowly. Tell yourself, “I am still now. Everything is going to be alright."
12. Slowly turn your attention back to the space / room that you are in, back to the chair/space that you are sitting on.
13. And whenever you are ready, you may slowly open your eyes.
14. Give yourself one or two moments to compose yourself before going back to whatever it is you were doing.
15. Practice as often as necessary.

Mindful Sensing: Eating an Drinking

Mindful Eating is a branch of Mindful Sensing, whereby awareness is cultivated in every bite and every sip. Often times, we take for granted our food on the table and our ability to eat and drink. Incorporation of mindfulness in our meals can help us develop a better relationship with food.

Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside of the body. We pay attention to the colors, smells, textures, flavors, and temperatures of our food. We pay attention to the experience of the body and mind. While avoiding judgment or criticism, we watch when the mind gets distracted, pulling away from full attention to what we are eating or drinking. We watch the impulses that arise after we've taken a few bites or sips: to watch a video, to chat on WhatsApp, or to browse the net. We notice the impulse and return to just eating.
(Source: https://www.psychologytoday.com/blog/mindful-eating/200902/mindful-eating)

Now, try experiencing mindful drinking with a beginner's mind and notice the difference from your daily mundane water-drinking routine:

Notice how moment-by-moment awareness in an everyday activity like drinking or eating can awaken your sensory experience. By being mindful in our daily routine, we can free our­selves from auto­pilot mode and embrace the experience of fully being in the present. Remember, consistency in mindfulness practice is the key to a more mindful living!

Enhance your culinary experience through Mindful Eating here:

https://www.youtube.com/watch?v=7CCr5w3ox_4

What can your 5 senses teach you about mindfulness?

Being in tune with your 5 senses is a form of mindfulness practice that can help in relaxation and enhancement of experiences in your daily living. Tune into and explore your senses to transform any moment into a mindfulness practice.

Click here to practice Mindful Sensing:

http://www.uhs.berkeley.edu/facstaff/pdf/healthmatters/MDG/2014-2015/Weekly%20Handout%20PDFs/Week%203.%205%20Senses%20in%205%20Mindful%20Minutes.pdf

Mental Health Awareness Week 2015

In conjunction with Mental Health Awareness Week 2015 with a focus on the theme of mindfulness, the Center for Psychological and Counseling Services (CPCS) will be sharing daily tips on simple mindfulness practice on our Facebook page throughout this week (18 - 22 May). We hope to shed some light on what mindfulness is and how it can be incorporated into our everyday life to improve our well-being.

So, what does it mean to be mindful?  

Essentially, mindfulness means to consciously focus on the present,to appreciate the moment, in a nonjudgmental way.

All too often we can lose the true essence of mindfulness by over-complicating things or placing emphasis on the act of meditation alone.  Mindfulness is not something we leave at the chair, but something we can carry through our everyday lives. 

  

Click here to learn more about Mindfulness:

https://www.psychologytoday.com/blog/the-athletes-way/201303/mindfulness-made-simple

Deep Breathing is an exercise that is always available - anytime, anywhere.  Just shifting your attention from whatever is going on to the act of taking a single purposeful breath can make a meaningful contribution to managing stress.

 

Click here to start practicing Mindful Breathing:

https://www.youtube.com/watch?v=kzzb3jHhgeU

Mindfulness Basics Review

mindfulness.pdf