Tag Archives: meditation

Frost’s Mindfulness Series Week 4: Using your body as your anchor by Alex Bannard

Posted on by

Last time we explored how we can use the breath as our anchor. In the same way that we are always with our breath, which is why it is such a powerful anchor, we are also always in your body. Our body is a power anchor into the present moment because, like the breath, it is both a guide & a tool.

We manifest stress with tightness & tension in our body. Being more mindful will help you recognise these physical manifestations & even if you can’t solve the mental anguish if you can ease the physical signs that can help stress to subside.

There are 3 typical areas of our body that generally hold a lot of tension & we are often oblivious to them: the shoulders, the jaw & our brow – I refer to them as the triangle of stress.

When we are triggered our body naturally flex’s in preparation to fight or fly & our body goes into survival mode. This protected us in cavemen days when there were actual life or death dangers.Nowadays, modern days stress: being late for work; being bombarded by emails; arguing with a loved one pose an emotional threat that is as real to our body & mind as a physical threat.

The shoulders are one of the most common areas of tension. It is believed that there is a motor nerve attached to the muscles in our shoulders & the back of the neck that is linked to breathing. Once we get stressed & start to shallow breathe, our shoulders tense up.  Just being able to recognise this tension in our body gives us an opportunity to ease this & thereby create some space in our mind. Gently rotating the shoulders forwards or backwards or shrugging them up towards to your ears as you breathe in & as you breathe out shrugging them dramatically away from the ears can shift this tension. And it is surprising how just easing the physical signs of stress can relieve the mental anguish.

Another part of our body that we tend to hold tension in our jaw. When we are stressed we often clench our jaw. When we notice we are doing this we can simply release our jaw. You can also open your mouth & just in front of your ears is an indentation. Press it & hold for 6 seconds & repeat 3 times. Finally you make a scissor shape with your index & middle finger, placing your jawline in the hook of the fingers & sweep firmly from the chin to the hairline 6 times.

Finally that spot between our eyes: the furrowed brow. Pent up emotions & stress can fester between your eyebrows and become visible lines over time. You can ease this tension away by placing your first 3 fingers in the space between your eye brows around the third eye & rotate the fingers first in a circle in one direction 6 times & then the other.  Noticing tightness & tension in our body is a sign or a guide, relieving that tightness & tension becomes the tool to relieving the mental anguish.

Another reason we can use our body to anchor us in the moment is that for many, being physically active, they become more mindfully aware of the present moment. Practising yoga is a great way to practice mindful movement & become more in tune with your body.

Practicing a body scan meditation is another way to ground our self in the present moment, as we scan through the body we become mindful of the sensations in our body, any tightness, becoming aware what we may need to do to alleviate this tension & in doing so alleviate any mental distress we may be experiencing.

To try a body scan meditation for yourself, simply email Alex to the email address below quoting Frost body scan. Next time we will be exploring the many benefits from practicing mindfulness & meditation. So by becoming more aware of the signs of tension in our body & we can help alleviate the affects of stress by mitigating the physical manifestations.

Alex is based on the edge of the stunning Cotswolds & has been sharing her love for all things yoga & mindfulness for the last 8 years, not just in the UK but also around the world. Her mission is to help everyone discover a sense of peace & calm within & to encourage them to embrace regular self-care practices.

If you would like more information on how to practice mindfulness, meditation & yoga message her at alex@myananda.co.uk.

For free resources check out her Facebook group: Mindfulness & Yoga for Self-Care, here is the link: https://www.facebook.com/groups/MindfulnessYoga4Relationships

Alternatively please check out her website: www.myananda.co.uk

Beat the January Blues With Top Tips From Inhere Meditation Concept

Posted on by

As we enter day 17 of dry January, our New Year’s resolutions are starting to wobble and still 13 days until payday, it’s no wonder that by day 21, we are all but ready to give up. Monday 21st January is officially named Blue Monday and has been recognised as one of the most depressing days of the year.

However, there are ways to combat this and co-founders of Inhere (London’s most innovative meditation concept), Adiba Osmani and Ghazal Abrishamchi, have identified a number of foods to alleviate depression and stress as well as a simple, yet effective meditation session to see you through the January Blues.

​

  • Are there any simple meditation techniques people (even beginners) can use to relieve stress in 2019?
    • As we enter a new year with so many aspirations and resolutions to make this year bigger and better than the previous, even the slightest down fall can cause emotions to run high and our thoughts might just get ahead of us. Practice taking a few minutes each day to gather the attention on the breath, breathing deeply from the belly…and then a few minutes to just observe whatever thoughts or emotions there are, being completely accepting of them. Doing this every day even for a few minutes keeps us grounded, in the moment, helps to rein in the incessant pull of thoughts and emotions that may seem too much to handle sometimes.
  • Are there any particular foods we can eat to ensure we remain calm and in good mental health?
    • Stress is a complex mental health issue, and multiple factors are involved in its development and maintenance, recent evidence suggests that habitual diet plays an important and independent role in the development of this condition. The relationship between mood and our diet is bidirectional: when we eat good food, we feel good, and when we feel good, we are more likely to want to take care of our bodies by feeding it nutritious food. The opposite is also true… when we eat “junk food” we feel sluggish and down, and when feel down, we are less likely to snack on vegetables!
      • There are many studies showing there’s a strong link between a balanced diet and relaxation. For example:
  • Deficiency in certain nutrients such as vitamin D, folate, vitamins B6 and B12, calcium, magnesium and omega-3 fatty acids, are associated with increased risk of depression and feeling stressed.
  • Supplements with calcium, magnesium, and B vitamins have been shown to reduce perceived stress, and has positive effects on mood
  • Omega-3 a fatty acids, tryptophan, and some carbohydrates have been shown to improve mod, reduce stress and cortisol – which is a biomarker of stress
  • Here is a list of foods that make up a balanced diet that can promote good mental health:
  • oily fish-good source of omega-3 fatty acids
  • lean meat- good source of B 12 and B6
  • dairy-good source of calcium, B12 – cheese in particular
  • eggs-good source of tryptophan, B12
  • nuts and seeds and legumes- good source of tryptophan, B6, magnesium
  • green leafy vegetables-good source of magnesium and folate
  • wholegrains- good source of complex carbohydrates, magnesium
  • fermented foods such as yogurt, kimchi, kamboucha – promote the growth of healthy gut bacteria
  • A simple meditation concept
    • Research has shown that regularly practicing compassion meditation not only helps us relate more to others, it also boost our positive feelings of joy and connectedness. Take a couple of minutes to consider yourself and wish yourself well, perhaps saying “May I be well, May I be happy, May I make progress”. then take a couple of minutes to do the same for someone you care for. Then take someone you may know only in passing. And finally, extend this wish for the world…you can do this as part of a step by step guide to meditation:
      • Start small: Setting aside even 5 minutes a day is a great starting point. Write it down in your calendar.
      • Sit up:  you can sit on the floor or on a chair in a comfortable position – keep your back straight so that you don’t fall asleep and the breath flows easily.
      • Breathe: feel your breath as it moves in and out: just follow its rhythm and notice how it feels as it flows through the body.
      • Observe: observe the thoughts that pass through your mind, the sensations that arise in your body, and the emotions that surface (impatience is a common one!). Become the “silent witness”, letting it all come and go, without getting caught up too long any one thought, feeling or sensation.
      • Bring it back: Your mind will wander. This is normal, just notice your mind has wandered, and bring your awareness back to the present experience.
      • Don’t interfere: Don’t try to stop or ignore any thought that rises in your mind, your task is only to become aware of them.
      • Don’t judge: all of our thoughts, feelings and sensations are valid; when meditating, we watch, we don’t judge.
      • Be patient: When you notice an impulse to get up and do something else, be patient, trust that things will unfold in their own time and just stay with your breath.
      • Commit: Try it every day for a week to see how you feel after. As with any practice, it takes a few sessions for it all to make sense.
      • If all fails, relax: If you find it’s not for you, try just breathing deeply in and out of the belly for a few minutes at a time, every day. This triggers the well-documented “relaxation response” in the body, so your stress levels drop as a matter of course.

 

Dedication for Meditation with Inhere Meditation Pods

Posted on by

“Meditation is bringing the mind home” – Sagyal Rinpoche The Tibetan Book of Living and Dying

City life is not only fast and furious but also taxing on our mind and body’s. It seems like everyday is a rise and grind affair and time we dedicate to ourselves is ever dwindling. Yes, we often give ourselves a break and take time away from work to rest and recuperate and relax away from our homes, but what about those moments in life when we are unable to escape the norm. There has to be some kind of respite that we can achieve in our natural habitat. Major tech companies are starting to focus some attention on how to ensure their staff are functioning at their best by introducing sleep pods, break out rooms etc, but what about everyone else. What do you have at your workplace which allows you to align your thoughts and get back to you? 

Inhere founded by Adiba Osmani and Ghazal Abrishamchi  provides Londoners with meditation studios in Central London. Inhere meaning ‘to exist from within’ became the companies ethos and they wanted to bring a sacred meditation space to utilise within the workplace so they developed their revolutionary Meditation Pod. To debut their pod in an adequate location, they teamed up with luxury co-working space Uncommon and unveiled their creation for customers to use at their leisure. The collaboration was born, as both Inhere and Uncommon are based on the same values. Uncommon’s workplaces are based around health and wellbeing paired with design and technology. The spaces are designed to create an environment which are open and natural using plenty of outdoor light, plants and woods.

The Uncommon spaces showcase the new meditation pod which is a little ‘haven away from London Life’. With a selection of 10, 15, 20 and 30 minute guided meditations, customers can choose from an array of soothing sounds to accompany their relaxation time. The pod is a safe enclosure created from wood and allowing plenty of natural light to flood in to create a bright and airy space. Customers can lounge, sit or lie horizontally on the comfiest meditation chair complete with foot rest and place the headset on to drift into your own relaxation time. Alongside this, Inhere are set to open the most advanced drop-in meditation studio in Central London targeting City workers helping to bust any work related stress. 

To find out more about Inhere visit https://www.inherestudio.com

To book spaces at Uncommon and try out the new meditation pods visit https://www.inherestudio.com 

Take Time App Review by Alex Bannard

Posted on by

Take Time App review by Alex Bannardpa

There is no doubt that the ancient practice of meditation is gaining mainstream popularity with its benefits being increasingly recognized and applauded (see infographic below). Indeed a Harvard study recently confirmed that meditation actually improves our grey matter. Having practiced meditation for several years and been subtly, but profoundly affected by the benefits it affords my mental and physical health, I was delighted when Frost magazine invited me to review the new meditation app TakeTime.

 

Take Time App review by Alex Bannard1abmeds

 

I’ll be honest – I have a love/hate relationship with modern technology: on the one hand it offers such a wealth of information at our finger tips but the constant demands of always being available can sap us of both time and energy whilst creating even more stress, one of the greatest health issues facing us in 21st century. However, I love it when technology can be used beneficially and help support a new habit such as meditation, making it more accessible, more available to everyone. 

 

And this is where TakeTime steps in. Available to download on iTunes, it offers a modern way to meditate on the move. Simply plug in your earphones, choose from 7 of the different themes and transport yourself away from modern stresses. Sounds simple? And it is. The earphones and harmonic sounds and music enable you to completely focus attention on the sounds without being distracted by other auditory stimulus. The sublime images and beautiful landscapes enable you to direct attention purely on the sights in front of you. These are indeed valuable tools to the meditator: using the senses to bring the attention inward or help avoid being distracted and swept away with your thoughts.

Take Time App review by Alex Bannard2ab
My problem is that there is no introduction to the app or the meditations so I was left confused – who will this app  appeal to?

 

You see, in order to meditate, a little understanding helps such as; different techniques and styles. Meditation is not about turning your thoughts off – initially it can be alarming how as soon as we still our body, our brains go haywire. It’s important to understand how to calm the mind in order to observe thoughts like clouds in the sky. This idea is only briefly touched upon in the serenity meditation. Therefore, I feel this app is geared towards a more experienced meditator.


Take Time App review by Alex Bannard2aab


And therein lies the dichotomy as I feel an app is generally geared towards the more inexperienced beginner than the expert. After all if you have a regular mindfulness practice that works for you, why would you use an app? Since most of the meditations are unguided, perhaps this makes them less accessible for a beginner?


However, I really liked the variety of options and lengths of meditations – from 5 to 21 minutes – all of which are perfect time frames to be slotted into busy lifestyles. The headphones and images mean the meditations can practically be performed anywhere. Although I found practicing these meditations whilst on holiday slightly unnecessary, as I only had to gaze away from the screen across the beach and towards the horizon to see stunning scenery. But I can imagine the benefit of using TakeTime on the tube when such scenic distractions are sadly missing.


I really enjoyed and benefited from the balance, relaxation and serenity meditations and I am sure I will return to them. One night I couldn’t sleep so I tried the nighttime meditation it worked effortlessly taking me from sunset imagery into nightscapes, distracting my mind from whatever was troubling it and encouraging a relaxed sleep. I would recommend this meditation before bed rather than in the middle of the night, to avoid the temptation of logging into emails or social media.

 

The shorter meditations of prepare and recharge were less resonant. I felt they needed guidance rather than just some random and irritating plinky plonky music or harmonics. The longer Icelandic Harmony just sent me to sleep, both times I practiced it. But then I applied compassion and kindness to myself (both ideologies which go hand in hand with meditation) and accepted that was clearly what I needed at the time. 

Take Time App review by Alex Bannard3ab

I found the male voice on the guided meditation gentle and soothing, the female voice less so (both are accented) and again this boils down to personal preference as if a voice irritates that meditation app isn’t for you. I didn’t much like the opening images of people plugged into laptops. They are surely there to convey how the app works but I felt they were not very in keeping with the meditation vibe. But I am probably being picky here.

 

So in short it’s a nice app if you have a basic background in meditating.

 

The key thing I believe to any of these things is to try before you buy. There are plenty of mindfulness and meditation apps available. It’s essential to find one where the approach and voice resonate. I cannot stress enough that the benefits of a regular mindfulness practice are subtle but profound and I completely recommend taking up a meditation practice with or without an app to support you. After all you wouldn’t want to get left behind in what many suggest is a revolution that will become such common practice that not meditating will be frowned upon – in the same way not wearing a seat belt is.

Price and availability

TakeTime can be downloaded for free in App Store. The meditation themes can then be downloaded in two different versions: With advertisement (for free) and without advertisement (from 79p to £2.99). The premium version can be purchased for £19.49.

http://taketimeapps.com/