Coping with COVID: Everyday Mindfulness
Mindfulness Apps
So you may have downloaded a Mindfulness App once, dipped your toes in, but then maybe it’s got lost in a sea of social media and podcasts. Well now is the time to revisit, but this time: let’s jump right on in.
I’d suggest starting with Smiling Mind or Headspace. These are evidence-based and offer you explanations for the exercises along the way. All it takes is 10 minutes a day. Which if you didn’t have before, I’m guessing isolation might have freed up a spare 10 minutes or so. ;-)
If you're looking for meditation, something to help you get to sleep, or if you are feeling particularly cabin fever-ish: head straight over to Insight Timer. They have a huge collection of free guided meditations to help you cope with anxiety, stress, or to help guide you through this storm.
Incidental Mindfulness
Sometimes, adding mindfulness to your to-do list can feel like another thing to have to do on your already busy day. Self-care should never feel like a task you ‘have to get done.’ If this is where you are at right now, I've got some tips for how you can incorporate self-care and mindfulness into your normal routine. Here are some ideas:
Mindful Showers: attend to all the senses for those three minutes of an environmentally-conscious shower. Smell that shampoo, feel the water on your back, really listen to the water. Everyday luxuries are vital!
Mindful Drinking and Eating: whether it be your morning coffee, the banana bread your just baked (the cuisine of corona) or a favourite wine (see Beginning Guide to Mindful Drinking), aim to really focus on the experience. If we know a meal is special, we savour it. Approach that same sense of sensory appreciation to your everyday culinary moments and attend to all your senses. Notice the temperature on your fingers and the taste on different parts of your tongue.
Mindful Music: streaming services means we can go through our day with a permanent soundtrack. Take 10-15 minutes, put on your headphones and put on a favourite song. It doesn't have to be whalesongs or Enya. Now really listen to it. Can you pick out the different instruments and voices? Move your attention between the vocal and the bass line. Your brain on music is amazing.
Mindful Breathing: you do it all the time, but when you move your attention towards the breath, it can be an incredibly effective way to centre yourself. Just try ten long, deep, slow breaths. Really attend to the air across your lips and as it fills up your lungs. Start with emptying your lungs first of all that expired air and then fill it with the good stuff.
In the end, mindfulness is simply the process of giving all your attention to a sensory experience. So think about something your daily routine, and make it a mindful moment. And remember, no matter the experience, as your attention wanders to thoughts and feelings (as all minds do), gently acknowledge those thoughts and feelings (like ‘Leaves on Stream’), and bring your attention back to your senses.
Try to stay mindful for three minutes, then the next day, try five, then keep building the skill. It takes effort, but these skills will get stronger with time. Remember how long it took to get your pen license: new skills take time. You got this.
