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  • 10 December – Mindfulness advent challenge

    10 December – Mindfulness advent challenge

    Reach out and connect

    Mindfulness is the practice of being fully present, being absorbed in what we are doing right now, and who we are with.

    This mindful approach to life helps us feel happier, calmer and less stressed.

    Today the invitation is to take time to write a few meaningful Christmas cards or seasonal letters to people in your life who could really benefit from them.

    It can be really lovely to pause for a moment, think of someone and take the time to write a card by hand. It also gives you time to pause and reflect on the year gone by.

    Mindful Christmas card writing

    Find a quiet and comfortable space, make a hot drink and choose a favourite pen.

    Write your cards slowly, focusing on forming each letter, and breathing deeply as you go.

    Use the time of writing each card to really connect with the person you are writing it for: perhaps imagine them sitting in front of you and take a moment to think of what that person really means to you.

    Notice how you feel as you write your cards. Is it different to how you usually feel?

    #mindfuladvent #mindfuladventcalendar #selfcare

  • 9 December – Mindfulness advent challenge

    9 December – Mindfulness advent challenge

    Let your thoughts drift

    Mindfulness helps us be more in the present moment, to help us improve our focus, and better manage our thoughts and emotions.

    As the end of the year approaches, we can be very tired both mentally and physically, and it’s easy for our minds to be overcome by our swirling thoughts.

    The purpose of this snowflake meditation is to notice a shift from looking from your thoughts, to looking at your thoughts in a more detached way.

    While you look at your thoughts, notice that you don’t need to control or change those thoughts in any way, but that those thoughts will come and go naturally, without having to do anything to control them.

    Find somewhere quiet and comfortable and listen to the guided meditation below. Afterwards reflect on whether you feel calmer and more relaxed, and know that you can return to this more detached way of looking at your thoughts whenever you choose.

    Guided snowflake meditation

  • 8 December – Mindfulness advent challenge

    8 December – Mindfulness advent challenge

    Create natural art

    Today we tap into our creative side to help improve our mental health by making outdoor art.

    There’s no need to have any artistic ability to enjoy this experience – it’s not about the results, it’s about the process.

    You can lose yourself in the repetitiveness of the task and empty your head of the usual inner chatter as you focus on making shapes and patterns from your surroundings.

    Head outdoors

    Wrap up warm and head to a favourite woodland trail or nearby beach. Take a few deep breaths and connect to this moment, this place, this activity. Slow down to enjoy the process.

    Pay attention to the changes of the season. The colours, shapes and textures. The smells, sights and sounds of your surroundings.

    Collect fallen leaves, twigs, berries and pine cones – or perhaps shells, stones or seaweed. Consider what looks good and feels good.

    Find a quiet spot and immerse yourself in arranging your materials into a pattern or composition. Perhaps creating a mandala or spiral layout.

    Afterwards, enjoy your creation from different perspectives and angles. Consider taking some photographs from a variety of angles and distances, perhaps to sketch later.

    Reflect on how your artwork links to your surroundings – does it blend in or stand out?

    Think about how the activity absorbed you. Was it soothing to create outdoors? Do you feel calmer or happier?

    Roam responsibly

    Please respect the environment and try not to disturb eco-systems.

    Alternatively …

    You can also do this practice at home, either bringing back materials you collected from your walk or using what you have in your garden. Or perhaps choosing offcuts from your Christmas tree, or even some herbs and spices.

    You could even use Christmas ornaments, gift wrap accessories or other objects and create a pattern.

    It’s not the results that matter, it’s the process of exploring materials, engaging your senses and stilling a busy mind.

  • 7 December – Mindfulness Advent Challenge

    7 December – Mindfulness Advent Challenge

    Monday 7 December, 2020

    Breathe in the new

    Today’s advent challenge is a very simple practice to try when outside today, taking just ten breaths of cold air.

    You’re breathing in more oxygen when you’re out in the fresh air. When your brain gets more oxygen, it’s going to be able to function more efficiently. It brings greater clarity and improved concentration.

    Fresh air also boosts your immune system, cleans your lungs and increases heart health.

    Just ten breaths

    Either while walking or simply standing outside, take ten slow deep breaths.

    Breathe in and breathe out. Follow the air all the way in and all the way out. Notice the cool air entering your nostrils and the warm air leaving your mouth.

    Notice the sensations of your lungs emptying. Notice them refilling. Notice your belly expanding and contracting. Notice the gentle rise and fall of your shoulders.

    Breathe in and breathe out.

    As you end the practice, expand your awareness to your whole body and then engage your senses. What you can see, hear, smell, touch, and feel.

    Know that your breath is always with you when you need to refocus.

  • 6 December – Mindfulness Advent Challenge

    6 December – Mindfulness Advent Challenge

    Savour the flavour

    Mindful eating encourages us to take our time while we eat. It invites us to be present while we eat, to savour our food without judgement or anxiety, and reconnect with the pleasure of food.

    In eating more slowly, we pay more attention to the flavors, the aromas, and the textures. We reconnect with our senses. We develop our gratitude for the food that nourishes us.

    In today’s practice we use a little bit of seasonal indulgence to engage our senses – and all you need is a piece of chocolate.

    Guided audio meditation

    Chocolate meditation

    Self guided meditation

    Sit comfortably and take a few deep breaths, noticing the sounds around you and the sensations of your body as it touches the chair, the floor.

    Hold your chocolate in your hand and notice the weight and texture. Is it cool or warm, soft or hard?

    Notice your desire to eat it, and any responses that evokes, then gently bring your attention back to the feel of the chocolate in your hand.

    Consider what it took to bring this chocolate to you. To grow and prepare the ingredients. To package and ship the chocolate to you.

    Bring the chocolate to your nose and inhale the aroma. Is it different to what you expected? Does it stimulate feelings, emotions or physical responses?

    Bring the chocolate to your mouth and take a small nibble. What does it first taste of? How does it feel on your tongue?

    Now put the rest in your mouth and enjoy the tastes and flavours. Hold it on your tongue as long as possible, letting it melt and allowing our tongue to explore its textures and tastes.

    After it’s gone, notice whether there is still a residual taste in your mouth and whether the smells you noticed have changed.

    Bring attention back to your breath and to your feelings. Rest for a moment longer, just breathing and being aware of how you are feeling.

    Reflect if you feel any different than at the start of the practice – or if the chocolate tasted better than normal. Do you feel fuller than normal, or more satisfied?

  • 5 December – Mindfulness advent challenge

    5 December – Mindfulness advent challenge

    Saturday 5 December, 2020

    Walk on the wild side

    Spending time in nature can revive us and give us a sense of peace, giving us the chance to notice the splendour of the world around us and find joy in the tiny details, like spider webs and bird song.

    Hiking exercises both body and mind, and can alleviate stress and anxiety, help manage emotions, increase awareness and concentration and improve productivity.

    Today’s mindful walking practise will remind us of a steady and patient way of life.

    Go for a walk outdoors for at least 15 minutes.

    Start taking a few deep breaths and smiling.

    Walk slowly, paying attention to each step and the movements that go into them.

    Feel the changing sensations in your feet as you walk: heaviness, pressure, movement, temperature.

    Bring awareness to your senses.

    • Look at what is above and below
    • Listen to the sounds around you
    • Feel the contact of air on your skin
    • Smell the scents around you
    • Stop and notice an object or sound and spend a few moments contemplating it

    At the end of your walk, stop and take a few moments to feel the body and breathe slowly.

    My mindful walk

    I did this practice in the beautiful surroundings of Gunpowder Mills on Roslin Country Park, Midlothian. We had heavy snow the previous two days, followed by lots of rain which made the river run really fast and created new waterfalls.

  • 4 December – Mindfulness advent challenge

    4 December – Mindfulness advent challenge

    Friday 4 December, 2020

    Do you hear what I hear?

    Mindfulness can make us more aware of the beauty around us.

    Today we’ll use our sense of hearing to increase our focus and awareness by listening to music.

    Walkthrough of today’s practice

    Whether you listen to music all the time or hardly ever, mindful music listening can help you slow down and just be in the moment

    Mindful listening can be done anywhere, at any time, and with any kind of music.

    What musical pieces would you suggest for this practice?

    Do you hear what I hear?

    Find somewhere cosy and comfortable.

    Take a moment to ground yourself: take a few deep breaths and close your eyes, notice your body, where it is and how it feels, any tightness or tension.

    Start to listen to the track actively, bringing your full attention to the experience of listening to this particular piece.

    Let yourself become aware of the music, without judgement.

    Notice which instruments you hear, the tempo and the volume. Notice how it varies and where you hear the music in your body.

    Notice any thoughts or feelings that arise, connected memories, outside anxieties. Let any thoughts pass through your awareness and gently return to the sound of the music.

    Afterwards, reflect on your experience. Breathe and check in with your body, breath and mind – does anything feel different? Do you feel calmer? Or perhaps happy, or sad, or something else? Just be curious about how it is that is that you can know the way you feel.

    This practice helps us slow down and notice the beauty around us, appreciating our world and how we interact with it through our senses.

  • 3 December – Mindfulness advent challenge

    3 December – Mindfulness advent challenge

    Thursday 3 December

    Go with the flow

    Today’s practice is a journal or writing prompt. This can be a great way of clearing a cluttered mind, expressing innermost thoughts and gaining mental clarity.

    Walkthrough of today’s practice

    You only need a pencil and a clean piece of paper, nothing more.

    Don’t be tempted to use a digital alternative, like a notes app. There is a kind of magic that happens between our brain and the page when we put pen to paper.

    “This December I hope for …”

    Find a quiet space and get completely comfortable, taking a few slow, deep breaths

    On a fresh page or clean piece of paper write: “This December, I hope for …”

    Let your stream of consciousness flow
    Keep writing for 10-15 minutes, remembering to breathe and feel as you write

    If you get stuck, go back to the opening words

    Try to be specific and use all of your senses to describe your hopes for this month.

    It’s ok if your mind wanders, just notice this and gently bring your attention back to the page.

    Afterwards, reflect on your words and how you feel, without any judgement.

    This practice helps us slow down and connect to the thoughts within us, which we perhaps haven’t expressed out loud before, and can lead to clarity and focus on what matters to us.

  • 2 December – Mindfulness advent challenge

    2 December – Mindfulness advent challenge

    Wednesday 2 December

    Settle the snow globe

    Our busy minds often behave a lot like snow globes. When we start to examine our thoughts and feelings, we notice how “stirred up” things start to become. Our thoughts, feelings, and sensations often appear to be swirling around much like the unsettled flakes or glitter of a snow globe.

    To see more clearly what’s going on, we have to pause and allow things to settle. The first thing we need to do is to still the body, so we can still our mind. When we set the snow globe down, we can simply observe its flakes settle. It is through our non-disturbing attention that things can settle down naturally.

    Our minds may take longer to settle than a snow globe, but when we are patient and still in our body, we can give our minds time to settle.

    Follow today’s practice to settle your mind, find calm and relaxation, and start to see things more clearly.

    It can be self-guided – see images below or you can use the audio guided meditation here:

    Self guided meditation

    When your globe settles, “check in” with your mind. Is it more settled than before? Try lifting and swirling the globe again…

    Make your own glitter jar

    If you don’t have a snow globe to hand – or you’d just like to make a really fun glitter jar – see this really easy tutorial.

    It’s really easy and fun to make – and a great kids’ craft. Perfect for mindfulness, sensory play and calming down. You can add alsorts to the mix including tiny bits of Lego, loom bands, or Pom poms as well as other types of glitter. Some things might not sink – so experiment and see what works for you. The more glue you add, the longer it takes for the glitter to sink.

    Also, seal up the bottle really well and consider an alternative to glass bottles for younger children.

  • 1 December – Mindfulness advent challenge

    1 December – Mindfulness advent challenge

    Tuesday 1 December, 2020

    Connecting to our breath

    Today we start with something both easy to do and core to strengthening our attention muscles.

    We will simply tune into our breath and notice how it is, without trying to change anything.

    Get yourself sitting in a comfortable position, feet flat on the floor, hands gently on your lap, eyes closed.

    Take two or three deep breaths, then breathe as you normally would. Simply become aware of your breath. No need to change it or breathe in a particular way.

    When the mind wanders, gently bring your attention back to your breath.

    Do this for a few minutes.

    Notice, without judging:

    Is it fast or slow?
    Long and deep, or short and shallow?
    Does is vary?

    This breath gives us feedback about how we are right now.

    Guided breathing meditation

    Guided breathing meditation