SOPHRO BALANCE for Wellbeing

There are many different types of mindfulness you can do but how does it work and what are the benefits…what does it really mean to ‘be present’…

If you, like me, have ever wondered what ‘being present or in the moment‘ really means then there are many ways you can include that in your life.  The best thing you can do is to give it a try, and you can do that easily on your own just by doing a short practice every day.  It can be a little daunting initially but sticking with it will really help!

• Pay attention.  Focus on the detail of what you can see, hear, smell, taste or touch, make the effort to notice the bodily sensations.
• Take notice.  When your mind wanders, which it will, simply notice your thoughts, acknowledge any feelings when they come.
• Be aware and accepting.  Check in with your emotions, what are you feeling within your body, you don’t need to get rid of them.
• Choose to return.  Bring your attention back to the present moment, focus on your breathing, any other sensations or surroundings you find yourself to just be.
• BE KIND to yourself.  Remember mindfulness can be difficult and our minds will always wander so try not to be critical of yourself.

Sitting or lying down begin by breathing in through the nose and out through the mouth…do this a few times just focusing on the breath.  Then continue to breathe gently, focus on the air going in and the air going out...then with every thought, just noticing it, take a moment to be grateful for it, say thank you and move on by returning to the breath. 

This is the ‘present moment’, the time to be aware and accepting of everyday things in life without judgement, but with friendly curiosity…

Another more in-depth way to start your practice that can be done anywhere that feels comfortable for you, will help calm you in times of stress or relax you in preparation for your mindfulness practice is the full Body Scan…

Full Body Scan – After the start of your practice you could do an extended version of a Body Scan where you release, relax and let go of tension from your whole body, each part in turn:

As you begin to relax notice your head and all the muscles in and around your face…relax your mouth and jaw.  Then move your attention to your neck and shoulders.. relax, release and let go…then move down to your arms, elbows, wrists, palms of your hands and each finger in turn.  Now focus on your chest area, notice your chest rising and falling with each breath.  Then move your focus to the upper abdomen, the area between sternum and the naval, notice the air rising and falling in your stomach.  Now move to the lower abdomen, notice the reproductive organs, their importance in your body, and then notice your legs, your thighs, your knees, your lower legs, ankles, feet and toes.  Then finally, move your awareness to the naval – The Whole Body – notice your body relaxing completely and utterly into the floor or the chair where you are sitting and continue to be present & enjoy the moment fully!

Different types of Mindfulness

• Mindful eating – Pay attention to the tastes, textures and sights of what you are eating, notice the temperature of how it feels in your mouth, chew every single morsel mindfully will slow down your eating pattern.
• Mindful walking – Or whilst running, focusing on your body moving or walking you might notice the breeze on your skin, or the ground beneath your feet and the various scents in the air as you stroll along mindfully.
• Mindful colouring – Try drawing a picture, focus on the colours and the sensation of your pencil or paint brush on the paper – there are several mindful books out there you can use for this mindfulness practice.
• Mindful meditation – Sitting quietly focus on your breathing, notice the sensations in your body, and if your mind wanders then bring it back to the breath, or try Yoga for another type of meditation.
• Guided mindfulness – A very useful way to practice, being guided by somebody or an audio you make the experience easier as you learn to trust the person you relax even more.

Practical Tips for Mindfulness

1. Set aside regular times for your practice – a few short sessions that are done often.
2. Make yourself comfortable – A space where you feel safe and secure is best.
3. Take it slowly – Build up your practice bit by bit, setting goals that are achievable.
4. Don’t worry about whether you’re doing it right – the main thing is to try and enjoy it!!

Contact me for more advice on how Sophro Balance could help your personal journey of change and transformation.

Please leave a comment, like or share this post with other’s would also be greatly appreciated!  Thank you for reading…

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