Brain Care: Part 3 - Mindfulness

Time to read: 37 seconds

Gorgeous vintage teapot

I talked about movement and food. The third element of neuroplasticity (brain flexibility) is mindfulness.

Mindfulness can mean a meditation practice. It can also mean simply becoming more present in your life.

Here is your simple challenge: become more mindful.

• Add tiny slivers of mindfulness to your day. Notice the sparkle of the sun on the water, the smell of cut grass, or the taste of your salad.
• Pause for a mental break. Even 30 seconds is enough to influence brain flexibility.
• Meditate. 1 – 5 – 10 minutes. Sit quietly. Use a meditation app. Let go of any pressure that there is a right way to meditate.

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Do This Tiny Thing #5

Time To Read: 26 seconds

The days are short. It's dark at 5:00 where I live. The holidays are coming. The tiny thing #5 is perfect for this time of year.

Mindfulness.

You might also call it focus.

The point is to bring yourself into the present moment. Pause. Rest your brain. Clear your thoughts. Tap into energy and awareness that is bigger than your day-to-day. From that place, you gain surprising insights, clarity, calm and sometimes even clear direction forward.

Add a tiny mindfulness practice into your day without any expectations. Here are some ways to do this:

• Start your day with a pause. Even if it's only 5 minutes.
• Stop a few times during your work day and simply sit quietly.
• Try out a meditation app. Deepak Chopra has a good one. I use 10% Happier. Others like Calm or Headspace.
• When you do things (cook dinner, write an email, talk to your parents on the phone), do only that thing. Give it your full attention.

This tiny thing is like a balm for your brain.

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Back to Basics

Time to read: 45 seconds

My home yoga studio

Last week, I saw anxiety at 3:00 am more nights than I care to count. As I lay in bed, yet again, I noticed that I had allowed my physical self-care to slide. Yoga fell off the radar. Cookies were a nightly snack. (If I'm honest, they were a morning, afternoon and nightly snack.) And clearly, sleep was elusive. Let's just say, my family noticed the slide, too.

So, this week, I committed to bring back the basics - nutrition, exercise, sleep, and mindfulness. I set up a one-week experiment.

My hypothesis: If I do basic things to take care of myself, I will feel calmer and sleep better.

Here are my commitments for this week:

• yoga 3x
• meditation 3x
• no sugar
• daily walks
• gardening

I'm a couple of days in and so far, so good. What physical practice belongs on your list of commitments this weekend?

Lastly, hold your goals loosely.

• 20 minutes of yoga? Time to celebrate!
• You might narf a piece of lemon cream cake if your daughter wants to get dessert for her family time choice. I don't know anything about that.
• 5-minutes of meditation? Yay you!
• Planting one plant counts as gardening.

See? Easy peasy if you keep your expectations low.

I'm going to hit that yoga mat covered in cat hair right now.

Your calm resilience is more basic and easier than you might think.

To your well-being!

Christina

P.S. Here are two free resources to help you and yours during this challenging time. Spread them around and enjoy!

1. Rebels at Home Challenge: This challenge is a series of eight 3-minute daily video exercises to uplift you and help you find your place in this global pandemic. And it will give you something new to talk about at your next Zoom happy hour. Sign up here.

2. The Unconventional Guide to Working from Home: This is a downloadable pdf of practical tips and big picture strategies to help you be efficient, focused and effective at home. Click to download the pdf here.

The #1 Strategy for Managing Stress. Yes, even YOU can do it!

What's the #1, research-proven strategy to manage stress? Here's the punchline, right up front.

Meditation

If that's all you needed, then you can go now and use your 89 seconds of bonus time however you please. If you are already listing all the reasons you can't meditate and have 89 seconds to spare, keep reading.

Here are the popular reasons I hear from my clients not to meditate:

• No time.
• No quiet space.
• Impossible to quiet my mind.
• Too wiggly (that was my reason for years).
• Too impatient.

Those excuses are a bit like saying you need to get in shape before you hire a trainer. Meditation will help you with all these things plus it's proven to improve your immunity, lower blood pressure and to change your brain to enhance compassion and promote calmer reactions to the stresses of life.

Meditation is not just for the ashram anymore. Companies like Google, McKinsey & Co, AOL Time Warner, Apple and Procter and Gamble encourage meditation for their employees because they know that meditation promotes the happiness and productivity of their workforce.

The list of benefits goes on and on, and you can start to realize all kinds of good things within 10 seconds of your first meditation. What else can promise you such fast results?

Meditation CAN fit into your busy, fast-paced life.

Here's how meditation works for me. Ideally, I wake up before my family and meditate in the dark before anyone else is awake. That happens, like, 1% of the time.

Usually, my husband comes in to start his coffee grinder. Then my son wakes up and climbs into my lap for a snuggle which invites the dog to join us. Then we settle in.

My point in telling you this is that meditation can fit into your regular life. In fact, your regular life can serve to help you focus your practice and model to others the importance of a little stillness and quiet.

Here are three easy ways to fit meditation into your life:

1. Sit at your desk with your eyes closed for 5 minutes. Find a little stillness.
2. Go for a walk with the only purpose being to enjoy the sights around you.
3. Find a meditation app or program (there are hundreds online) that you like. My favorite is the meditation series from Deepak Chopra and Oprah Winfrey.

Give meditation a whirl then tell me what it was like. If you already meditate, I'd love to hear what practices work for you and the benefits you receive.

Om.

Christina