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How Meditation Can Help You Through the Winter

June 19, 2022

In the cold, dark days of winter, many of us may wake up later, leave our houses less, and struggle to stay motivated. These months are likely to feel longer and more stressful than sunnier seasons, which is why prioritising mental health and turning to meditation for its mood-boosting benefits may help.

“Meditation provides an island of sanity in an otherwise chaotic and tumultuous reality,” says Tal Ben-Shahar, PhD, co-founder and chief learning officer of the Happiness Studies Academy.

Meditation has many known health benefits. Mental health and meditation experts share more about the best ways to use this tool to get through the difficult winter months.

Practice Mindfulness Meditation

While there are many techniques worth trying, mindfulness meditation is highly recommended for decreasing worried thoughts, improving mood, and stress management. Best of all, you can use this technique at any time throughout your day. 

Dr. Ben-Shahar explains the four leading guidelines of mindfulness meditation and how they can help you in your daily practice. 

  • Allow the mind to rest on a single object. The object can be anything: a physical posture, a bodily sensation, a word, a visual cue, a sound, or even another person. When we rest our mind on an object without trying to change it, without criticising it—just observing it with friendly curiosity—we begin to see clearly.

  • Return to focus. Mindfulness doesn’t require ongoing concentration. Our mind inevitably wanders and when we catch this happening, we should bring our focus back to whatever our object of meditation happens to be.

  • Breathe slowly, gently, and deeply. While this applies to most meditation practices, though not all, breath is often the foundation of a practice. Deep, slow, and gentle breaths open us up to positive change.

  • Practice non-judgement acceptance. The key when you meditate is to rid yourself of expectations. There are no expectations to be calm or joyful or focused. When meditating, give yourself permission to be human. By assuming the light and gentle quality of a calm breath, life can become easier.

“Whether you managed to focus for 20 minutes straight, or caught your mind wandering often and immediately, or were constantly distracted for 15 minutes—it doesn’t matter,” says Dr. Ben-Shahar. “There is no good or bad meditation, there is only meditation.”

Meditate Often for More Benefits

Like writing, running, or cooking, meditation is a skill that should be practiced. The more you practice, the more you improve. But be aware that over-practicing can lead to burnout. 

Meditation is meant to ground you where you are, bringing you back to the present and allowing you to recognise all of the senses that surround you. If you’re new to meditation, start slowly and know that short meditation sessions offer just as many benefits as long ones.

Chris Lemig, CHT, contributor to Choosing Therapy, recommends meditating in short, manageable sessions over a long period of time, starting with just five minutes every morning. Gradually, as it becomes a habit, you can add time and even increase the number of sessions you do each day.

“Ten minutes a day, or even three minutes once in a while, can go a long way in resetting our nervous system,” says Dr. Ben-Shahar. 

Build a Sustainable Practice

Meditation can be practiced anytime, anywhere, but everyone’s practice looks different. What works for someone else may not work for you, so if you’re new to meditation, listen to your body and be patient with yourself. 

If you’re starting a meditation practice or looking to improve your current practice, these suggestions may help.

  • Listen deliberately. Meditation is present-moment awareness, so we can simply focus on the sounds around us. Rather than perceiving them as distractions, we can perceive them as the object of meditation itself, says Dr. Ben-Shahar.

  • Sit in silence. Paul Greene, PhD, director of the Manhattan Center for Cognitive-Behavioral Therapy, recommends meditating at a time when you won't be disturbed. It's understandable to want some stress relief when things are chaotic at home, but he believes that's not the right time to meditate. Wait until things are quiet and you know you'll be left alone for a while.

  • Focus on your breath. The key to meditation, and lowering stress levels, is the breath. Dr. Ben-Shahar recommends taking slow, gentle, and quiet inhalations and exhalations, ideally through the nose and all the way down to the belly.

  • Avoid over-meditating. Meditation is beneficial, but doing too much of anything can be problematic. By meditating for just 10 minutes per day, Dr. Ben-Shahar says you can change the structure of your brain, ultimately supporting your overall well-being.

  • Try guided meditation. There are dozens of free meditation videos or recordings online. You can also download an app such as Headspace, Calm, or Sattva. These can be helpful when starting out, says Dr. Greene, but you’ll benefit more from meditating alone.

While meditation can help lower stress levels, Dr. Ben-Shahar says it’s important to realise that stress, in and of itself, is not a problem. Stress can actually help us become stronger, more resilient, and healthier. We just need to incorporate recovery time.

“Think about stressing our muscles in the gym,” Dr. Ben-Shahar says. Doing so makes them stronger. But when there is no recovery, we get injured. Recovery is necessary for gaining benefits, he explains, and meditation provides the recovery we need.

While there’s no one-size-fits-all approach to meditation, you’ll gain the most from a consistent practice. Even if your mind shifts away from your chosen focus or your time gets cut short, you can still enjoy the benefits of meditation. 

Be mindful of how you’re feeling this winter. If you’re building a healthy meditation practice but still experiencing heightened levels of stress and anxiety, consider additional methods of self-care such as individual or group therapy. Meditation should be used as a mental health tool, but know it’s not the only one available to you.

Source: https://www.verywellmind.com/how-meditatio...
In Meditation, Mental Health, Well Being Tags Meditation, Wintersolstice, calm

Disconnect to reconnect - Our guide to a digital detox

January 30, 2022

Are you struggling to control your digital habits? Do you find yourself endlessly scrolling, only to realise hours later that time has been wasted? Take back control and create a more mindful approach to integrating technology in your everyday life. In this article we will discuss the effects of technology on your life and ways to improve your relationship with it.

How Technology Impacts Our Lives

The day I realised I relied too much on technology was when my phone died and I was in the middle of Melbourne. With no Google Maps and no way to call anyone I simply stopped, confused.  

 “Ok think, what do people do without Google maps?”

It was then I realised how aimlessly I moved around in this huge city with no real idea where I was going just absently staring at a screen waiting for my next instruction. Lost, anxious and helpless, all because my phone was dead.  How did I get to this point where a piece of technology was my key to survival? And not just my survival but also my main source of entertainment. The only reason my phone was dead was because I had spent the last  hour watching Netflix on the train, and before that I was listening to music in the shower, and before that I was scrolling social media while I ate my dinner. I began moving through my day step-by-step and couldn't find a time that hadn’t revolved around my phone or some sort of device. It was then I knew I had a problem.

The Benefits Of Technology

Before we get started I do want to say I am not anti-technology. I agree that technology has created new worlds of opportunity for our generation and now we are able to do stuff that would have seemed impossible only 30 years ago. With new technology we are able to hear sounds which have previously escaped human ears, see loved ones who live on the other side of the world, send people up into space and even create prosthetic limbs with 3-D printers. There are so many ways in which technology is advancing humankind.

The Effects Of Technology On Our Health

But what I do not love about the world we live in today is the way we unconsciously use technology.  We live in a time where we have the world at our fingertips, you can find the answer to any question in a matter of seconds with just a few clicks. Yet, I think it’s safe to say the average person is not using technology to expand their knowledge but rather technology today is used mainly as our greatest pastime. And don’t we pass the time. Hours and hours spent just scrolling, not really paying attention. I cannot tell you how many rabbit holes I have fallen down. It would start by watching a video of a cute old grandma and a baby dancing together, then that video would roll onto the next and then the next, then somehow I would end up on a clip of a dog in a bubblebath - 1 whole hour of my life I will never get back. And many of us are guilty of this, the mindless habitual mooching around on our phones. 

Habitual scrolling is a real problem for some people; a 2019 study showed that on average US teens were spending just under 7.5 hours a day on entertainment through digital media[1]. Another study which claimed some adults can even peak at 11+ hours a day. Needless to say, this amount of screentime is very detrimental to our wellbeing. Studies show that more than 2 hours of screen time a day can have a negative impact on our sleep, our bodies and our mind. But it's not surprising that many of us have fallen into this trap. You see, our brains are directly impacted by this constant sensory overload all coming from our devices. They have even found that using technology for recreational use such as gaming or social media can result in our brain producing dopamine which is a chemical reaction that relates to pleasure or enjoyment and is often associated with addiction.

 So this is the problem, but what is the solution? I propose a digital detox. 

What Is A Digital Detox?

You might be wondering: “What exactly is a digital detox?”, “How can I possibly go on a detox from technology?”, “I have to work so I need my laptop, my phone is my alarm, I get google alerts to remember appointments, it is not practical for me to give up technology, and so on and so on”. 

But the digital detox outlined below is not the complete abstinence from technology but rather a reduction in the amount of unnecessary time spent on our screens, and instead focus on our real-life social and physical interactions; a way to get off the screens and into the present. By not using technology as a habitual distraction we can bring mindfulness into everyday activities. Follow these easy steps below and you will soon find your mind calmer, your sleep longer and your awareness heightened.  

7 Ways To Start Your Digital Detox Today

The most important part of any detox is establishing a time frame and sticking to it. If it is your first time trying this detox you can always start small. Even if it's one hour, you can always work up longer and longer each time. So first set yourself a goal and let's get to it.

1. Put your phone on airplane or silent mode to turn off notifications.

This brings back your control over your device - it does not command your attention rather you look when you're ready. Allowing you to continue doing other activities without being constantly distracted, thus allowing you to get lost in your other non-digital projects.

2. Have technology-free hours or activities.

Have a designated ‘no technology time’. For many of us the first thing we do when we open our eyes in the morning is check our phone.  This starts our bad habits from the minute we wake up and will likely continue throughout the day. So instead, try waking up and having a whole hour to establish a set routine before you even think about checking in with the digital world. Also it is good to have certain activities such as cooking or reading where you completely detach from your devices and put all of your attention into what is in front of you to reconnect to the present moment.

3. No screens just before bed.

This may be the hardest as many of us love scrolling or watching a movie before we drift off to sleep, but by turning off you would be giving yourself the greatest gift - a good night's sleep.  Studies show the detrimental effects the blue lights and stimulations from screens have on our sleep. It messes with our natural day and night rhythm through artificial simulation of daylight. By letting go of this unnecessary use before bed you will find your body more relaxed, falling asleep will be easier and you will reconnect with your natural body clock.

4. Delete unnecessary apps from your phone.

This action step is actually very liberating. It's so tempting when you have apps on your homescreen so removing the temptation will really make things easier. It doesn't mean you have to delete your accounts but rather make it harder for you to access them. Either access through a browser where you have to log in each time or put the app in a folder in a folder in a folder, thus when you go to open it you have an opportunity to think with each click if it's worth your time.

5. Put a timer on when on certain devices or apps.

If you don’t want to completely remove yourself from the digital world a trick to stop you getting lost in them is setting timers. Enjoy your time while it lasts and when the buzzer goes you let go of the attachment and move on to your next activity. On iPhones you can set a limit per app and after the set amount of time you will get a reminder to either close the app or extend your screen time. You decide how much energy you want to give a certain device or app and set the time appropriately. This will also bring a conscious element into your technology use, you will learn to use your time wisely.

6. Have mindful alternatives activities ready.

The key to success in this detox is having alternative activities to fill the time.  Most of us only use our devices either out of habit or out of boredom so by having set tasks or activities ready allows us to find our pleasure and entertainment elsewhere. Replacing technology with mindful practices such as reading, playing an instrument or meditating is an amazing way to transform a spare hour in the day into something wholesome and beneficial for our minds.

7. Ask for support from family or friends.

It's a good idea to have a friend or a family member as an accountability buddy who is ready to undertake this challenge together. Also ironically there are apps that exist to help you reduce screen time and technology use, this can be super helpful as you will be able to see your improvements as you go along.You do not have to do this alone, it's always easier to do something challenging with support.

Source: https://www.heartandsoulretreats.com.au/bl...
In Healthy Habits, Well Being Tags yoga, health, calm, peace

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