How to Shift your Mental Health in ONE DAY!

5 tips to strengthen your Mental Health today!

I heard recently, we get as much stimulation in one week as a caveman - or cave woman - would take in during their entire life span. Stop and think about that for a moment. Whether you are an outlier or not, this startling statistic highlights the insane amount of stimulation we are ingesting on a daily basis in a brain that was built and evolved from the cavemen days.

Noise in the brain is like stress in the body - and too much of anything is not a good thing. I am fascinated with the pursuit of finding more ways to let go of distraction so that I can enjoy being still, rest in the space between thoughts and breath, be with myself and with the moment, and ultimately, be with the way things are. Otherwise we are just running from one thing to the next, distracting ourselves, and falling for the misconception that the happiness we seek or the peace we desire is waiting at some destination down our path. When we are constantly riding the surface-level chemical high, we never really get to our depth. You get external validation, you feel good today and then all-of-a-sudden, you’re down in the depths of despair the next moment. That is exhausting and that is how most of us live.

In honor of Bell Let’s Talk and the many mental health campaigns and events [Flow + Arrow Day Retreat] & [Evolve - yoga nidra + cello] at this time of year, let’s press pause on the roller coaster and land on some simple ideas of how we can strengthen our mental health today.

1 - Connect with yourself

It only takes 6 mindful full body breaths to completely shift your state from anxious or (on the other end of the spectrum) lethargic, into a state of groundedness and flow. Our “tunnel vision” or narrowed perspective is generally connected to Beta Brain waves - which are a bit frantic. When we slow down, get into our bodies by noticing our breath and following the expansion of the inhale and deflation of the exhale, we change our brain waves, which calms our heart rhythm, which expands our perspective and allows us to see bigger picture once again. This simple act of slowing down to truly connect with who you are now, is the most powerful thing you can do to shift your state in a moment.

2 - Get your body moving

We are built to move. Don’t get stuck on the idea that you need to workout in the gym everyday for an hour or that your movement needs to include a pool of sweat on the floor. Sure that is great for you, but even more so, we need to honor our bodies need to move as a lifestyle. Throughout your day, listen to what you body needs and offer yourself movement that feels good. Simple stretches, neck rolls, lunges, a few squats here and there, posture check-ins, spine twists, forward folds, get outside and go for a walk, stand on your sidewalk or porch and do a few sun salutations with your breath leading your movements, take the stairs, and sit on the floor to encourage yourself to keep moving rather than melting into the couch.

3 - Before you eat...stop, breathe, take a big sniff, then eat

Mindful Eating is one of the most powerful practices I have incorporated into my daily routine. Growing up as the middle child of seven kids, I developed a habit of eating fast and not slowing down until there was no food left on the table. I also had an eating disorder for many years and used food to escape, numb, mimic pleasure, celebrate, console…to name a few angles to my unhealthy relationship with food. These habits started well-intentioned, comforting me in a time of need, but clearly does not serve me as an adult who would love time and energy for other things.

What I learned? The simple pause to smell my food before I take a sip of my yummy coffee or take the first bite of my food is all it takes to change my food experience. Pause, take a deep breath in and out, then take a big smell of your food and notice your salivary glands light up. The process of digestion and absorption is now ready, so dig in! Put down your fork or spoon occasionally, and just chew and enjoy. Notice how the food feels in your body.

Intuitive and mindful eating will direct you towards the foods that feel good and you will notice more readily when you eat something that might not be what your body needs or wants at this phase of your life.

4 - Do something for someone else
One of the best ways we can get out of our head or struggles, is to focus on serving others. Big or small; these are random acts of kindness, compassionate gestures, love letters, positive feedback, celebratory acknowledgements, offers of support, a high five, a big hug, a patient listening ear, or a shoulder to cry on. Simply put, see love in others. When we focus our attention on others and look for ways to lighten the load or brighten someone’s day, suddenly our own struggles don’t feel as big. You’re system is built to respond positively to social bonds and loving companionship: we get a juicy boost of happy chemicals when we foster loving connections to those around us.

“It is our hypocrisy and self-focus that drains us. When we become purpose-centered, internally directed, other-focused, and externally open, we discover energy we didn’t know we had.” - Robert E Quinn

5 - Develop an evening routine to support your sleep hygiene
One of our basic needs is sleep - I know, easier said than done. While it may take a few tries to land on an evening routine that supports your sleep habits, it is definitely worth the time and effort. Here are some simple things to try tonight….

• Decide what time you will plug in your phone and keep it out of your hands for the rest of the evening

• Before you shut down and head to bed, get down on the floor (with the tv on or your family nearby) and move slowly through some hip and shoulder stretches while consciously slowing and deepening your breath

• Have a warm shower or bath

• Pull out a notebook and write out three things you’re grateful for, three things you’re proud of, and what you need to release and allow tomorrow-you to handle

• Once in bed, oscillate your head slowly side to side - as if you are rocking your brain in the cradle of the fluid in your skull

• If/when your thoughts about the day begin to roll through your mind, rest easy knowing this is an important part of your brain hygiene. Your mind naturally reflects and integrates the day so that it can begin the long and short term storage process that happens over night. So don’t fight it, just notice it. Keep guiding your attention back to your breath and the feeling of you body laying in bed

I hope you take some time to implement and practice these steps. Your mental health is a product of what you do and think about all day long. Change up some patterns and routines and you will notice a huge change in your mental health strength.

Interested in learning more and experiencing mental health strength training in person??

Check out the Evolve Retreat Co day of wellness on February 2 & the Yoga Nidra & Cello evening practice

Join Lucy Dunne and I at Flow + Arrow day retreat, on February 9

Movement & Motivation with Marin and Tommy Europe on May 28

Thanks for reading! Reach out if you have questions or requests for resources or support xox

Mindfulness and Meditation

”Most of our conscious brain is dedicated to focusing on the outside world: getting along with others and making plans for the future. However, that does not help us manage ourselves. Neuroscience research shows that the only way we can change the way we feel is by becoming aware of our inner experience and learning to befriend what is going on inside ourselves” -The Body Keeps the Score

I have noticed a lack of clarity in describing the difference between mindfulness and meditation, especially because I have heard them combined as Mindful Meditation - which I didn’t realize was confusing until I tried to describe what it is and how it is different than traditional meditation. This blog post serves as an exploration to define the boundaries of both and what it means when you combine Mindfulness and Meditation together.

Mindfulness:

"Just let yourself feel what you feel in the present moment, without fearing it, without making it mean something about your worth or value, without making it wrong, and witness the peace appear. "Daniel Siegal

Mindfulness is a practice of bringing compassionate attention to experiences, movements, thoughts and sensations occurring in the present moment. Mindfulness is the antidote to our human tendency to get lost in doing, stuck in auto-pilot, which directs us towards an unsatisfying cycle of needing more of everything and anything to feel good. Mindfulness is waking up and taking the steering wheel with our loving attention. We can practice mindfulness by maintaining a moment by moment awareness of our thoughts, feelings bodily sensations and surrounding environment. Any routine activity can be made into a mindful practice if you bring your full attention to it. A wandering mind is an unhappy mind. Get into your body and into your experience.  Observe without judgement. Notice your patterns of thought and action without falling into shame or the illusion that you “should” be somewhere or someone that you are not.

“When we are not taken over by our thoughts and feelings, we can become clearer in our internal world as well as more receptive to the inner world of another" Daniel Siegal

Meditation:

“Consciousness has the ability to do what is called “focus”...The essence of consciousness is awareness, and awareness has the ability to become more aware of one thing and less aware of something else” Micheal Singer

It is my understanding that meditation is what comes after the practice of mindfulness. You get to a point where you have trained your mind to focus, and to be able to stay with sensation and notice thoughts without jumping into reaction. It is from this sense of control, a sense of separation from emotions and the human desires and aversions, that we are able to access a deep peace and contentment that is an outcome of meditation. Meditation connects us with our expansiveness. It is a state of acceptance and flow, where our thoughts become distant and we are enveloped with stillness and, eventually, silence.

"Just let yourself feel what you feel in the present moment, without fearing it, without making it mean something about your worth or value, without making it wrong, and witness the peace appear. "Daniel Siegal

Mindful Meditation:

Is this term even necessary in our vernacular? To meditate is already a mindful practice, as it takes focus and the light of your awareness shining on the object of your meditation; whether that be your breath, a mantra, or any other curiosity or healing focus you have.

For me, an even more clear path here is developing the practice described as Mindful Embodiment. A process of being with sensation, tracking it, witnessing it rise and fall, while holding loving space in your body and limiting distraction and conserving energy by being still and focusing your gaze inwards.

If you are new to the world of mindfulness and meditation, start with some mindfulness practices. Develop your ability to focus. Shift into 30 seconds of meditation per day, with a focus on breath and noticing what it feels like as your Nervous System calms and your mind expands. A slow build, with consistent effort, and you will soon have a new habit that will support you mental health, your physical health, and give you access to the depths of who you are.

I would love to hear your thoughts on this inquiry, and any insights or resources that have served your own curiosity on this topic.

Bye for now xo