A personal reflection by Katy-Jane from Virtually Smart Ltd.
“We have explored the benefits of Mindfulness a few times over the years. However, this year I can now speak from personal experience about how I am finding the benefits of Mindfulness are helping me in my daily life.
Oh how I wish I had looked into Mindfulness when I was a full time secondary school teacher. I honestly believe it would have benefitted me hugely during that time. However, it has only been in the past six months that I have begin to practise & reap the benefits of Mindfulness.
I am one of the estimated 13 million women in the UK who are either perimenopausal or menopausal & although this insight into mindfulness is not linked to menopause (we will be looking at that in the future), it is the reason I was recommended Mindfulness.
For years I have struggled with poor sleep patterns, excessive rumination, stress related headaches & in some cases my hot-headed temper would get the better of me. These symptoms seemed to have got considerably worse in the past five years & it was only during a conversation with my GP in 2022 about the headaches, which connected all of my symptoms to being perimenopausal.
In a follow up conversation with my GP, I explained that I was really struggling with keeping my stress levels in check. It was during this session that my GP recommended Mindfulness as a way of calming my stress levels, helping with my sleep patterns & giving me a better view on the world around me.
I cannot speak for anyone else, but since I purchased a set of decent headphones, downloaded the Calm app & dedicated myself to at least one sleep-based session per day; my perspective on life has improved considerably.
Mindfulness is a practise. Listening to one guided meditation or affirmation session is not going to change your life. It takes constant practise to work on Mindfulness techniques & I have to say from a personal point of view that my sleep patterns are settling, my ruminations are quieting & my quick temper has all but gone. However, the biggest change is in my stress levels & my ability to see things in a bigger picture.
I have started to feel the benefits of Mindfulness in my daily life & in my work. It may not be for everyone, but I guess we all need to try whatever we can to live a more balanced & healthier life.
In addition to the evening meditations for sleep, I have started using the Calm App ‘Daily Move’ which gives you a 4–6-minute Mindfulness movement session & I find it really does set me up for the day.”
If you are considering trying Mindfulness as a way to calm your stress levels, improve your sleep & gain confidence; then please do read on. The information we have gathered on differing forms of Mindfulness has been collated from easily available internet-based searches & have not been created by Virtually Smart Ltd.
Note: Virtually Smart Ltd are not mental health professionals. If you are concerned about your mental health, please contact your GP.
Calm & Headspace Apps
Calm & Headspace are two App’s designed to support mental wellbeing by using Mindfulness meditations, music, sounds, etc.
Based on my own experience of using the Calm app, it is easy to use & gives the user a wealth of options. The bonus of using Calm is that you can set your goals before you use it, complete a basic survey & the App will adapt it’s recommendations based on your input.
Calm allows you to choose the amount of time want to spend on each action, be it a meditation, re-focus exercise, relaxation, de-stress programme, whatever your needs are, the app can adapt for your situation.
Having not used Headspace yet, I can only impart some of the information from their Website:
Through science-backed meditation and mindfulness tools, Headspace helps you create life-changing habits to support your mental health and find a healthier, happier you.
Headspace is proven to reduce stress by 14% in just 10 days. It can also help you relax your mind in minutes, improve focus, and get the best sleep ever. (1)
Each app has an option for a Free Trial which is a great way to find out which is the better option for you.
Physical & practical mindfulness practises can include writing diaries, gardening, walking & most importantly remembering to breathe.
Writing a diary or thankful list
When everything seems to be monumentally stressful & days slip into each other seamlessly, one way to remain mindful, to remain in the moment, is to create a mindfulness thankful diary or blog.
The idea is to find some time to write down at least three things you are thankful for every day. It could be your own health, the sunshine, the spring flowers, the laughter of a loved one, a kind message from a friend, autumn leaves, chocolate cake or even a smile from a stranger.
Through even the most challenging days, there are always things to be thankful for, no matter how small or seemingly insignificant.
Walking
Going for a walk & changing the walls of your home, office, school or workspace for the outdoors, can give your brain a different perspective to focus on.
While you are walking, taking time to observe the world around you, looking up in the sky, at the trees changing colour, the flowers blooming, or the colour of buildings is part of keeping in the present & letting the chaos of a modern mind slow down for a while & gain perspective.
Listening carefully as you walk, noticing the sounds around you, maybe the birds singing, vehicles as they pass, the sounds of other people again can help you to remain present with these sounds, being mindful all the time of the different sounds surrounding you & how they make you feel.
Staying in the moment & allowing your mind to relax into the sights, sounds, smells of your environment is part of how mindfulness can help keep you present & quieten your mind, allowing more positivity to blossom.
Breathing
When anxiety takes its grip, it can be difficult to regulate breathing. However, being mindful of your breathing can really help reduce stress levels & bring you back to yourself.
During your day, find some time to breathe. Sit or stand quietly & breathe in through your nose & out through your mouth three or four times.
Take notice of your breath, be present & mindful of how it makes you feel. You should notice that if you include this activity a few times during your day, that this simple breathing exercise can help bring your stress & anxiety levels down & help you re-focus.
Note: Virtually Smart Ltd have collated the information herein from readily available information on the internet & from text books.
Written by Katy-Jane Mason for & on behalf of Virtually Smart Ltd.
