4 ways to use mindfulness for better mental wellbeing
How can Mindfulness improve my mental wellbeing?
What do you think and feel when you hear the words, Mental Health?
It can be really triggering to be asked about your Mental Health. Just hearing that phrase can make us feel ashamed or even close down, assuming it's an indication that something needs fixing, or that we're not normal or need professional medical help.
I prefer the words mental wellbeing to describe matters of the mind.
But everyone is different and that's the point. We all have a mind, we all want it to be healthy. We all have a different vision for what that is and how to nurture that.
So with this in mind, and to mark Mental Health Awareness Week I thought it would be useful to find ways to shift those ingrained and unhelpful ways that we look at our own mental health. To discover what it means to check in with your mind, be clear about what's important, and identify what markers you want to use to gauge how you are. And of course, to find out how can mindfulness can help support this journey.
Many people don't have a clear plan for looking after their mind, it's more fire fighting when things get bad. So here are some questions to help you build your own strategy for caring for your precious mind.
How to CHECK IN with your mind.
Plan some time alone to meditate or sit quietly with yourself to check in with how you're doing, without any distractions.
Check in 'on the go', notice when you feel agitated. Is this an indication that you need to have some rest or 'you' time?
Be guided in a group, where you have the opportunity to share your thoughts openly.
Journal at the end of the day, get your thoughts on paper, privately.
What feels good? And what are you more likely to do?
Get clear on what's important to you.
Are you clear about what is important to you in one precious life?
What matters about how you think, or how you show up? For yourself and others?
What principles do you like to live by?
Who is important to you?
How much time do you spend nurturing these important things and people in your life?
What markers can I regularly check?
What are the indicators that show you if something needs your attention?
Some of the things I use, and my clients use are:
* Has the quality of my sleep changed?
* Am I eating more or less than usual Has my appetite changed?
* Do I still feel joy for the things I do?
* Am I spending enough time with loved ones?
* Do I have any new symptoms or discomfort in my body?
Use your answers to see if anything needs adjusting, or if it needs your care and attention.
Mindfulness gives us practical ways to increase our self awareness. It helps us to be more compassionate to ourselves and others. It shows us how to be non-judgmental, to see things with fresh eyes, and to let go of the past and truly live in the here and now - which is the only place that life exists.
Some of the ways you can integrate mindfulness into your mental wellbeing routine are:
ALLOW yourself the time to pay attention to what you're feeling.
This has been a difficult practice for me, it's something I continually remind myself of. I can feel so guilty when I put myself first, or take time for myself, or say NO to things so I can honour what I need. It helps to be specific about when/ where/ how long and why you want to do this.
LISTEN to your intuition about your true desires.
Forget the 'should's', really be honest with what lights your fire. Try and put aside any worries about what others will think. Writing down or saying our loud what you want from life can feel liberating and exciting! And it helps make them become a reality.
Be CURIOUS about yourself.
Rather than using those markers to criticise yourself, get curious about who you are. What's changed? Why? What might have contributed to that change? What might be good about this change? How does it also effect those around me? These questions can be a start point for understanding yourself on a deeper level.
And BREATHE...
Your breath is a reflection of how you're feeling. Start to notice how you breathe in different situations. When do you hold your breath? When do you take short breaths? In what situation are you breathing fast? When you can notice these changes in the breath, you can choose to do something differently. You could take 3 deep belly breathes to reset your breathing and nervous system, and to give you a moment before you continue with what you were doing.
Ethics and mental health
Supporting people with their mental health is a big responsibility. One that I don't take lightly.
Inner work and exploration of the mind requires vulnerability, trust and openness.
It's important to feel safe, not judged, cared for and professionally guided by an expert.
Before you start work with any coach, teacher or practitioner, take time to check their credentials and training.
Pay attention to your mental and emotional health.
Be kind to your mind. Make sure it's in good hands.
Much love,
Kate x
To dive into this work and make the positive lasting changes you want in your life, start a conversation with Kate to see how mindfulness coaching will support you.