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Mindfulness In The Time Of Crisis
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Things we can't control
There are so many things we cannot control in times of health crisis (coworkers that come to work with a headache and a fever, people that sneeze or cough in public, etc.)
Instead of stressing over these things, it's best to focus our attention on the things we can do and control (i.e. in the case of the new virus, handwashing has been recognized as a first-line defense in disease prevention).
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Handwashing and mindfulness
Wash your hands with intentions and thoroughness:
- Stand in front of the sink and release the tension from your shoulders and smile.
- Turn on the faucet and considering what a privilege it is to have warm, running water.
- Listen to the sound of the water.
- Using soap, warm water, and friction, give your hands a little massage, which helps to relieve stress.
- Wash your hand for 20 seconds.
- Notice and enjoy the feeling of your clean, dry hands.
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Be aware of your hands
Increased awareness of your hands throughout the day can help you avoid touching your mouth, eyes, and nose.
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Benefits
It is never too late to start running. Many take up this sport in their 50s and beyond. To start, you only need a good pair of running shoes and a desire.
Running is a very effective...
Types of running
- Road Running: running on paved roads, paths, and sidewalks.
- Treadmill Running: easier than outdoor running and can be gentler on your joints.
- Racing. Road races can vary from 5Ks to half or full marathons or even ultramarathons.
- Trail Running: it takes place on hiking trails, from deserts to mountains.
- Track Running. Track events include shorter distance races from the 50-yard dash to 400-meter sprints.
Getting Started
- Invest in Shoes and Gear. Visit a specialty running store to get fitted for the best shoes for you and check out gear such as running shorts, tops, or tights made of wicking fibers.
- Stay Safe. Do a warmup before you start, like a walk or an easy jog for 5 min.
- Follow running safety advice, such as going against traffic when running on roads. Always carry some form of identification with you.
- Use the Run/Walk Method. Start with running for one minute, then walk for one minute. Try to increase the running intervals over time.
- Make It Manageable. Keep a conversational pace during each workout. If you can't speak in a full sentence, slow down. Breathe through your nose to get enough oxygen.
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Mindfulness In Sleep
Sleep heals our mind and body, but in today’s fast-paced and distracted world, many people are sleep deprived, wreaking havoc on their attention spans, mood and brain functioning. ...
Mindfulness: Do’s And Don’ts
- Daily meditation: Having a daily meditation practice, be it mindfulness, a mental body scan or even chanting is crucial.
- Away from the bed: If you are unable to sleep, try to change your place, as the bed has to be associated with sleep.
- Sleep apps don’t work: Sleep apps are not to be relied on for sleeping, and one should cultivate our own body to be able to sleep without any aid like sleep apps or even sleeping pills.
- Don’t try too hard: Sleeping is an effortless effort, and your mind and body has to be conducive for it to happen. Forced sleep is the primary mistake many insomniacs make. Sleep happens on it’s own if you allow it.
Three Ways To Wind Down
- Eliminate distractions, like your smartphones or tablets, that hinder sleep by their radiation, constant notifications and the blue light they emit.
- Don’t pressure yourself to sleep and instead focus on calming your mind and practicing mindfulness and relaxed breathing.
- Mental body scan is an effective mindfulness meditation that promotes sleep, where one notices one’s breathing and various bodily sensations, while mentally scanning one’s body parts.
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The Confusion Of Habit and Routine
Habits are programmed human behaviors with little or zero conscious thought. Habits free our minds to other things, but our behavior isn’t always on autopilot. There are many tasks that require con...
Understanding Motivation
Neurologically speaking, motivation is the desire to escape psychological discomfort or a life situation that is not giving us any kind of ‘pleasure’.
Most behaviors are prompted by discomfort. If we are hungry, we eat. If we are lonely, we call up a friend. If we are bored, we turn on the TV.
The Test
If we are procrastinating instead of doing a certain task, telling ourselves that we would it later, it is a sure sign that the task isn’t a habit which can be done on autopilot but is, in fact, a routine.
Anything that requires effort is easy to forget or postpone.