Mindfulness

Mindfulness allows you to be more aware of the present moment, and can be a strategy to improve your wellbeing. There are a number of techniques (and many helpful apps and websites) available to help you develop mindfulness but to begin with you might just try to TAKE 5. Take five minutes out of your day to find some space and just observe…observe your breathing, the sensations on your skin, the sights and sounds around you.

Try to make no judgments on what you feel or observe. If your mind wanders to the past or the future, just observe that too. As the “skill” of mindfulness develops people can experience a drop in the levels of “chatter” that can form a background noise in our minds.

Another strategy for “Taking 5” is to focus your attention on your surroundings, and notice five things you can see, five things you can hear, and five things you can smell or touch. This strategy really helps you to engage with the present moment, rather than the past or the future.

A quick internet search for ‘mindfulness techniques’ will provide you with a plethora of options to get you started. Try one or try many to find what works for you and if all else fails, just TAKE 5.

Here are two links to get you started:

https://smilingmind.com.au/smiling-mind-app/

https://insighttimer.com/samharris

Breathing Technique

While you’re taking five try this breathing technique to help relax and be more aware of the present moment:

1. Start by taking an exaggerated breath: a deep inhale through your nostrils (3 seconds)
2. Hold your breath (2 seconds)
3. A long exhale through your mouth (4 seconds)
4. Repeat 3 or 4 times
5. Now, simply observe each breath without trying to adjust it. If your breathing is shallow, so be it, just observe. Likewise if you find yourself breathing deeply…don’t try to change anything, just observe
6. You may notice that your mind wanders or you’re distracted by thoughts or bodily sensations. That’s OK, just notice that this is happening and gently bring your attention back to your breath
7. Continue for as long as you’re comfortable. With regular practice you will find that a TAKE 5 session will easily become a TAKE 10…15…20… . Enjoy!

Self Awareness

Self Awareness is having a conscious knowledge of one's own character and feelings. It helps build resilience, foster stronger connections with others and make appropriate changes when faced with life’s struggles or trauma.

The fact that you are using this app displays a willingness to develop self awareness and the following suggestions may help you on this path –

Assess self talk – what’s going on in your mind? Is it full of negative thoughts or do you always see the bright side?

Get your feelings out – this can be very difficult for some people but it can be really worthwhile. Our feelings are emotional responses to the things we experience and can give us good information about what’s happening in and around us. Talk about what’s bothering you with a trusted friend or mental health professional.

For more information about self awareness and mental health please follow this link:

https://www.beyondblue.org.au/the-facts/what-is-mental-health

Meditation

Mindfulness is being fully engaged and aware in each moment. This means not dwelling on the past, or worrying about the future. Practising mindfulness can improve mental health because we don’t get so caught up in unhelpful thinking. Our performance also increases, as we focus for longer periods on what we are doing in each moment.

For members that have registered with LMK we have 5 meditation audio tracks. Register today!

Click here for the meditation audio tracks.