Six simple ways to declutter your mind

From the desktop p.c., to the laptop, the smartphone and now ‘smart wearables,’ never before has information been so easily accessible. Social media, online messaging, email, streaming services, television, news… all help play a part in subjecting our brains to information overload.

According to a landmark study published in August 2018, people spend on average 24 hours a week online, with one in five spending as much as 40 hours a week online – for some, that’s an entire working week! We consume almost 90 times more information than we did in 1940. Little wonder, then, that we may feel a little frazzled at times.

How do you know if your mind is cluttered?

Do you find it hard to focus on one thing at a time, or that your mind is spinning? Do you struggle to concentrate and often feel restless? Are you easily distracted and feel that there is always somewhere else you should be, or something else you should be doing? Do you sometimes get to the end of the day feeling like you haven’t stopped, yet struggle to recall what you’ve done? If so, it’s likely that your mind could benefit from some decluttering.

What are the benefits of mentally decluttering?

Decluttering our physical space helps us to feel calmer and yes – joyful! The same goes for decluttering our mental space. Clearing out the clutter increases our ability to focus, enables us to concentrate for longer periods of time, and generally helps us to feel calmer.

How can we declutter our minds?

Since the availability and accessibility of information and stimulus (particularly the online aspects of it) is unlikely to decrease any time soon, the onus is on us to manage their impact on our lives. Here are our top 6 tips:

1. Schedule tech-free time

Decide on a cut off point in your day – perhaps 7 or 8pm – where you turn off your computer / put your laptop away, and switch your phone to silent – or better still – off. A great tip from Esther Ekhart is to turn off your wi-fi off at night and don’t turn it on again until the following morning after your breakfast or yoga / meditation practice. That way, even if you are tempted to grab your phone within the first 5 minutes of waking up (as 65% of all adults under 35 do), you won’t be drawn down the online rabbit hole.

Make ‘phone-free’ spaces such as the dinner table or bedroom so that there are at least a couple of times a day where you can be fully present. We also have a phone-free bathroom rule (with two teenagers in the house it’s a necessity!) and a ‘telephone hotel’ that our phones spend every night recharging their batteries in.

2. Connect with nature

Although the physical benefits of exercise are well-documented, taking a moment to truly connect with nature can have a profound effect on our overall sense of wellbeing. (And by ‘connecting’ I don’t mean charging around a forest, while listening to music or a podcast).

In a 2015 study, researchers found that people who had walked in nature showed lower activity in the prefrontal cortex, a brain region that is active when we find ourselves trapped in a repetitive loop of negative thought patterns. Even if it’s a few minutes spent feeling the fresh air on your skin, listening to the birds singing or watching the clouds drift by, nature can have a powerful effect on our mental state.

3. Stop multitasking

When life speeds up, we have a tendency to speed up too – as if spinning seven plates with half an eye on each will help us get more done. It won’t; some of them will get smashed. Even in our so-called downtime, we watch TV or a movie whilst simultaneously scrolling through our Instagram or Facebook feed.

In fact, what is known as ‘multi-tasking’ is more accurately described as ‘task-switching’ because the brain isn’t capable of focusing on two serious tasks at the same time. So try to focus on doing one thing at a time and do only that. Even if we’re browsing social media, it’s much easier to do it mindfully if we haven’t got half an eye on Netflix at the same time.

4. Practise mindfulness

Mindfulness is a practice where we give our undivided attention to whatever we are doing at a particular moment, aware of our thoughts and emotions but not reacting to or judging them.

It works a bit like this: if we choose to be totally absorbed and pay attention to what we’re doing (whether it’s skiing or mopping the floor), we actively choose to be more ‘alive’ in that moment and are more likely to enjoy what we’re doing. Practising mindfulness can also improve the efficiency of our minds, helping us get to the point of what we’re doing or thinking about, rather than allowing a cycle of constant worry to take over. If you’re new to this, try our Introduction to Mindfuless meditation

5. Scroll responsibly

The average person now spends a staggering four hours of their day on their mobile phone and though much of this is as a result of clever algorithms designed to take advantage of our ‘dopamine-driven’ desires, we can take back some control. The iphone has a setting which allows you to monitor how much time you’ve spent on apps. For Android, you can download an app (the irony) which does the same. 

Another simple tip I’ve found really helpful is to move apps that you use a lot off your home screen and ‘bury’ them in a harder-to-access folder. Better still, remove them altogether. However, perhaps the best thing I’ve done is to delete all notifications from my phone – that way, I can be more mindful of when and how often I check my messages – rather than at the behest of a tiny, red notification bell.

6. Embrace boredom

Research has shown that even just a few minutes of downtime can aid learning and helps us retain information. Not only this, but as the saying goes, a relaxed mind is a creative mind: Mental idle time may “foster a particular kind of productivity,” according to Jonathan Schooler, a professor of psychological and brain sciences at the University of California, Santa Barbara. He says overcoming impasses  often happen when people’s minds are free to roam.

In a society that values ‘busyness’ and ‘productivity,’ it can be difficult to give ourselves permission to pause, let alone stop for long enough to get (gasp) bored. Yet, not only is there evidence to suggest boredom sparks creativity, a greater capacity for insight and aids problem solving, but that it’s simply good for our mental health. It allows the body and mind simply to process life. If you cannot recall the last time you let yourself STOP, try this practice with EkhartYoga teacher, James Reeves, and embrace the life-changing magic of doing nothing.

How to cultivate kindness and compassion

Awakening your natural potential

I’ve recently published a playlist of meditation classes, which teach you how to develop kindness and compassion for yourself and others. I call this age-old meditation technique, ‘Awakening your Buddha Smile’, by which I mean, awakening your natural potential for kindness and compassion. It is one of your deepest potentials – the opportunity to receive with warmth and openness, whatever is here in this moment.

In developing kindness and friendliness, you don’t have to feel ‘good’ or friendly. A vital part of friendliness is that everything is welcome. So feeling ‘good’ when you practise a kindness meditation is not mandatory. If you do happen to be feeling good, fine – but also know that it’s okay to allow space for pain or hurt, or any other feeling that you may usually try to avoid. 

What we want to get in touch with is the universal kindness, the universal friendliness of non-judgmental awareness. The friendliness of life itself, that supports and welcomes you, right now, in this moment. Everything included, exactly as it is. It is the smile of the creation for its creation.

Meeting resistance

When there is resistance, don’t chase it away or think that it’s wrong or a hindrance to your meditation. Allow it to be there; it is valuable for you to also watch your resistance – especially your resistance to friendliness or compassion.  

Understand that at some level friendliness can feel uncomfortable or even painful. It might remind you of the lack of friendliness or compassion at a time when you desperately needed it. Or maybe you missed it as a child. Getting in touch with this can be very painful, but also healing. 

Kindness can make you feel uncomfortable, scared or even angry. Suppose you were told as a child that you “should” be kind – the implication being that you were not. This can be hurtful. Or perhaps someone who acted kindly towards you misused your trust?

It can also be threatening to look with kindness at things that we don’t like about ourselves. We often feel the need to be critical or harsh to ourselves when we do things that aren’t ‘good’ – like eating the entire chocolate bar, or binge-watching Netflix, etc. Looking with kindness towards those things might feel like we give in or agree. However, I invite you to try it. Kindness brings forth compassion. And compassion is healing.

Usually, we try to change things by looking at them with unfriendly and critical eyes. But this truly does not work. Be open to trying a different approach. Let yourself be surprised by what it can bring about! Include the things you don’t like in the friendly watching – these are probably the things that are in need of it the most.

Watching from a distance

During these meditations, I ask you to watch yourself with kindness from a distance. If you have never consciously done this before, it might sound strange. But it can be done and is, in fact, part of almost every spiritual training. 

We know how it is to be looked at by others – maybe, you may have often experienced being watched with ‘critical eyes’. Perhaps this even feels more ‘normal’ than to be looked at with kindness? This is why it is so important to learn to watch yourself with kind and friendly eyes; to stop the unconscious, critical ones that are so hurtful to us. To watch from the heart rather than from the mind; thus re-finding our ‘Buddha smile’. To unlock our potential to be at peace with life, with ourselves, even if we feel depressed, sad and inadequate. 

So don’t think there has to be a smile on your face all the time! Although, of course, it’s fine when there is one. The Buddha smile is in the air. The air that permeates everything. We only have to reconnect with it. 

5 myths about meditation

Would you like to meditate but you’re not sure if you’re able to do it? Are you afraid you’re too restless, unfocused or simply not the ‘meditating type’? Let’s dispel some of the most common myths about meditation so you can give it try and experience some of its benefits for yourself!

Myth 1. You have to be calm to meditate

Contrary to what you may have heard, you don’t need to feel calm before you meditate; all you need to do is sit down and observe what is there.

Perhaps you feel restless. Maybe you feel tense. You may even feel like breaking something. Or perhaps you feel happy and bubbly. All perfect!

Meditation is just about learning to be with all this jumpy stuff, not to avoid or fix it.

Myth 2. Meditating is about having no thoughts

Often people think meditation is about clearing your mind of thoughts. However, try ‘not thinking’ for a moment and see what happens…thoughts will come into your head, no matter what!

While it’s not possible to stop your thoughts, it is possible to learn not to invest in them so much. Notice them coming and going but simply let them pass through.

By focusing on the experience of this moment, you stop feeding your thoughts: you can’t concentrate on both at the same time. The more you practise this, the easier it gets to leave your thoughts alone.

Myth 3. Meditation is about controlling your emotions

Meditation is about getting to know your emotions, not about controlling them. Control is fear: fearing your own depth, your deep feelings.

In true meditation, you open up to how things are, not how you want them to be! So during meditation, every emotion is more than welcome to surface.

Myth 4. You have to sit crossed-legged to meditate

Lotus pose or sitting crossed-legged is not required for meditation. For me, meditation is not about form, it’s about awareness. You can meditate in a chair just as effectively if that works for you. Or sit up on cushions with your back against a wall if your back prefers it.

Myth 5. Meditation is difficult

It is only difficult if you have the wrong expectations. Like having to experience a deep inner stillness or a spiritual revelation. Let that go. Meditation is really about learning to embrace your messy, human nature…it is about getting to know yourself. You don’t need to change yourself to find out who you are! 

Structuring your week using ayurvedic principles

As you know, we are huge fans of Ayurveda, you don’t just eat Ayurveda you live Ayurveda. 

Did you know that different days of the week are governed by and embody the energy of different Doshas. By re-structuring our activities and eating to be in harmony with the Dosha and corresponding energy of different days of the week, we are able to live in more alignment to be more efficient and live with a greater sense of  grace and ease. Making small changes in our daily routines has the ability to completely change the flow of our lives.

As you read on you will see that how to generally structure your week to be in alignment with these energies.

Sunday

Sunday is governed by the Sun, therefore, this means that the Pitta Dosha dominates which encompasses energy, passion, and power. Take the opportunity to use this increased energy on Sundays to go for a run, a hike in nature or a strong yoga practice.

Pitta also governs our digestive fire, so making use of this to catch up with friends for Brunch or a picnic is also a nice way to enjoy this energy. As pitta is fire, try not to overload your body with foods and beverages that are hot in nature, so leave red meat, chilli, and alcohol for Saturdays instead.

Monday

Moon Monday, Monday is governed by the Moon which encompasses cooling, soothing and nourishing properties dominated by Kapha and Vata. Although in our society today Monday is seen as the day to rev up your energy and get things done, according to Ayurveda those actions are seen to be very harmful. Instead, take the initiative to incorporate some journalling when you wake, a stroll on your lunch break and a little extra time spent meditating in the evening.

Undertaking a yin yoga class is a wonderful way to embrace the moon energy on Mondays. Keeping this moon energy in mind, when it comes to your diet on Mondays it may help to stick to liquids via a smoothie for breakfast, soup for lunch, vegetable broth for dinner and lots of our juicy goodness in between.

Tuesday

Mars is said to govern Tuesdays, which embraces Pitta characteristics – fire, anger, and courage. Using this energy wisely, it’s a mighty fine day to commence one of our cleanse programs if we say so ourselves. On Tuesdays, we like to use this fire to work through more challenging projects that require a little more courage and stamina. When it comes to exercise, channel this fire into a spin class, some boxing or weight training.

Wednesday

Humpday is governed by the planet Mercury and is influenced by all three doshas, providing more balance and harmony. Wednesdays allow all that you have worked on the past two days to flow seamlessly, however, do not step back, keep working at a steady pace to reap the rewards. Take Wednesdays as a time to reflect on where you can improve going forward through the simple practice of journaling.

Thursday

Jupiter governs Thursday, where Kapha takes a stand to provide some much-needed grounding.  On Thursdays, try to incorporate some plyometrics, pilates or vinyasa yoga to keep your kapha in balance to avoid becoming stagnant and naturally heavy. In regards to food, you might like to eat a bit lighter – enjoy a little more juice today plus a wholesome salad.

Friday

Friday is governed by Venus which is influenced by Kapha and Vata. This means that Fridays are for creativity to stimulate all of your senses. This could look like wearing more colorful clothing, a walk in nature, mix up your look with bold lipstick and listening to music. Friday is a time to get creative, so if you have followed the principles that we have mentioned so far, you shouldn’t need to order pizza, wine, and a Netflix marathon.

Saturday

It’s the weekend, which calls for movement, passion projects, hobbies, and creativity. As Saturday is governed by Vata it provides the perfect opportunity to dive into all that defines you away from work. A balanced Saturday could look like a morning walk and breakfast with a friend, a ceramic class before lunch and a yin yoga class in the afternoon. It is really important that you don’t skip meals on Saturdays, as Vata requires a lot of grounding, so make sure you emphasise wholesome meals on Saturdays.

Balancing the masculine and feminine

In the beginning of time, a divine being sat absorbed in deep, blissful meditation. He sat with legs crossed at the mouth of a cave on the peak of a cosmic mountain, meditating upon his breath. Millions of years passed with his every breath. His name was Shiva.

In his state of complete and full absorption, he was unaffected by the external world. He was anchored in bliss and felt great contentment. But one day, Shiva felt a stir inside him. From a still, silent place within, the subtle pull of kama (desire) awoke. This stir of desire grew into a rippling, pulsating field known as spanda.

Shiva opened his eyes from his millennia of deep, transcendental meditation. His gaze landed upon the figure of the Goddess, Shakti, dancing and weaving around him in beautiful spirals. As their eyes met, spanda pulsed with an even greater vigor, and Shiva’s longing for her grew.

As the Goddess danced, Shiva held space for the beauty of her form and movement. In that moment, the world was born. The Goddess pulled a great cauldron out from the ether and poured in the element of earth. The cauldron gave birth to great mountains, canyons and plains that carved their way into our great and powerful planet. She poured in the element of water, which nourished the ground with rivers, lakes, streams and divine oceans. She poured in the element of fire, which brought us summertime, blooming flowers, bonfires and our sun-filled days. And finally, she poured in air, which brought us the great winds and gaseous chemicals that support all of life on earth. These elements stirred and churned with the great spanda, pulsation, of divine masculine and feminine connection; this gave birth to animals, plants and the entire world as we know it.

Masculine and feminine energy exists within each and every one of us, regardless of our sex and gender. Both of these energies are necessary for the balance and longevity of life here on earth, but can easily fall out of balance.

HARNESSING THE MASCULINE AND THE FEMININE

The masculine in balance offers us structure, discipline, organisation, protection, and containment. When the masculine is allowed its true expression, it holds space for the more organic parts of life while keeping us on track with our vision and goals. In our modern day, we’ve found ourselves in a time of excessive masculinity, which has led to a culture revolved around overachievement, overconsumption and reckless overuse of the resources of the earth for personal or industrial gain. We’re left feeling overworked, stressed and undernourished. When we live this way, it can lead to a degradation in our health and the natural environment.

Even in the world of yoga and spirituality, a similar dynamic is at play. Our practices easily become too forceful, competitive and regimented. Much of the asana we practice was originally designed for 15-year-old male bodies! Masculine practices focus on transcending the body to attain a state of enlightenment. These practices are powerful in the right context, but must be balanced by the feminine. When we only feed masculine practices, we are getting just half of the story. These practices focus on aesthetics, purification, strict and regimented movement and big, heady philosophy organised in linear charts and formulas.

Where the masculine focuses on transcendence, the feminine brings us into embodiment. Bliss is something we experience right here and right now, in the midst of imperfection. Feminine movement happens organically, intuitively and in spirals. Feminine meditation cultivates body awareness, acceptance, emotional expression and pleasure. The feminine brings us into our feeling, sensing and ever-changing bodies. We are drawn to experience the world with presence, joy and heart.

OUR TOP TIPS FOR BALANCING THE MASCULINE AND THE FEMININE

• Ask yourself throughout the day, “Am I in a state of doing (trying to get somewhere) or being (accepting myself as I am)?”

• Add more intuitive, circular movements to your yoga practice. Close your eyes and let your body lead the way.

• Use your hands to feel your body. This nourishes our desire for touch and intimacy.

• Breathe into the pelvic floor and womb space. This is a plexus where feminine power resides.

• Get outside and connect to Mother Earth.

• Practice gratitude. When we do this, we can connect to the spirit of generosity in the world and in nature.If you found this article beneficial, please spread the love and share it with your friends!