The 5 M’s - Mindfulness

I believe a powerful proactive de-stressor is rest. Sleep is an important way to rest. What about resting during waking hours?

Stressors lead to a catabolic state in the body, meaning it's breaking down. This is happening all the time and is the reason why many of us find ourselves in middle age with a lot of aches, pains, and other symptoms. It also means that it's time to start actively building de-stressing practices into our daily life. De-stressing is anabolic and helps the body repair itself. If you're not proactively de-stressing, your body is going to be breaking down at a faster rate than it can repair and restore normal function. After years or decades of this pattern, we're left with what seem like unexplainable symptoms and possibly even diagnosed diseases.

For the next several weeks, I'm writing about the 5 M's, an idea that came to me when I was reading Dr. Gabrielle Lyon’s book, Forever Strong. They are:

• Mindset

• Movement

• Muscles

• Metabolism

• Mindfulness

In last week's newsletter, I discussed mindset. This week, I'll be touching on reducing stress with mindfulness practices. Interestingly, one of the most scientifically proven ways to de-stress is to lay down in a dark room and try to fall asleep, according to research funded by the Department of Defense and which I read in journalist Pilar Gerasimo's book The Healthy Deviant. But what if your brain can't calm down enough in the middle of the day to do that? That's where mindfulness comes in.

I have short daily yoga and meditation practices that I do each morning before I do anything else. I can tell when I skip a practice. I feel unsettled, more cranky and reactionary, and just off. So, I try not to skip. Currently, I like Yoga with Kassandra on YouTube and the Insight Timer app for meditations. I understand that these things are not for everyone, so here are some ideas for rest and repair breaks to include in your work days - 20 minutes is ideal, but 1 minute to be mindful is better than no break at all.

• Chew each bite of your food 20 times (bonus: this helps with digestion if you're having issues)

• Take a short walk and walk calmly looking around you - not at your phone.

• Look out the window toward the horizon; notice what you see.

• Close you eyes and meditate or take a few deep-belly breaths paying attention to your inhale and exhale.

• Listen to calming music.

• Get out in nature. Or, earthing - with your bare feet on the ground.

• Practice a breathing technique like box breathing or 4-7-8 breathing, which I demonstrate in my wellness workshop.

• Sauna or infra-red sauna.

• Take a relaxing hot bath with Epsom salt.

• Spend quality time with loved ones.

• Acupuncture.

• Massage.

• Tapping or Emotional Freedom Technique (EFT).

• 5 senses meditation

The five senses meditation is a mindfulness practice that helps bring you into the present moment by focusing on your senses. It involves engaging your five senses by paying attention to what you see, hear, touch, smell, and taste in your immediate environment. This technique may be used to manage stress, reduce anxiety, and increase awareness of your surroundings.

Here's how to practice a five senses meditation:

1. Find a comfortable position: Sit or stand in a place where you feel relaxed and can focus.

2. Engage your senses:

• See: Look around and notice five things you can see. Pay attention to their colors, shapes, and textures.

• Touch: Bring your attention to the sense of touch. Notice four things you can feel, such as the texture of your clothes or the sensation of your feet on the floor.

• Hear: Listen carefully and identify three things you can hear. Notice the different sounds around you, whether they are near or far. 

• Smell: Notice two things you can smell. If there are no distinct smells, focus on the sensation of your breath.

• Taste: Pay attention to your sense of taste. Notice the taste in your mouth, even if it's just the taste of your saliva. If you have food, savor each bite, noticing the flavors and textures.

3. Return to your breath: After engaging each sense, gently return your attention to your breath.

4. Repeat as needed: You can repeat this process as many times as you like, or focus on one sense for a longer period. 

This practice can be done in just a few minutes, making it a great tool to try throughout the day.