Tap the Power of Mindfulness

"You can't stop the waves but you can learn to surf"
~Jon Kabat-Zinn

In the meeting room during the third week of July we discussed mindfulness. Mindfulness is defined as being aware of the here and now. That's it. Awareness. Without judgement, no good or bad labels. "In a way, it's taking yourself off autopilot, which can help you keep your goals top of mind. "

"Being more mindful can boost your well-being, optimism and self esteem. It can help you more easily see the positive changes (off and on the scale) that you've made happen with your healthier food and activity choices."  Mindfulness is also useful to help you manage negative emotions such as stress, sadness, anxiety and so on without turning to food to cope.

An exercise that is given in the Weight Watchers Weekly is "Just Breathe".

1. Sit comfortably with your eyes closed. Inhale deeply and slowly through your nostrils, hold for two seconds, then exhale through your mouth.

2.  Tune into your body. Notice how your body feels in the seat, relax any tension areas and just breathe.

3.  Pay attention to your breath as is flows naturally in and out. Notice your chest rising and falling, the air passing in through your nostrils. The silent whoosh as you exhale.

4. Notice if your mind wanders. It's normal to be distracted by stray thoughts but when you notice them gently refocus onto your breath.

5. Breathe mindfully for a few minutes. Gently returning your focus to your whole body. Relaxing more deeply. Then open your eyes and take a moment to appreciate yourself for doing the exercise.

So if you've got an Apple Watch, you've got a great opportunity that's built right into your watch!  You can set it to remind you every one hour, three hours, five hours or seven hours. You can start off slow by having just a few reminders a day, then as you get better at being mindful bump that all the way up to hourly!  Headspace Guided Meditation is another great Apple or Android App that I've used and like. (It's free!) The link is below for Apple. Practicing these techniques just before bed is a great way to get yourself primed for a good nights sleep. We all know that the better you sleep the more mindful you are in the day that follows. Try is out and let me know what you think. I was guilty of shutting the notifications off on my watch because they were annoying but I've turned them back on to give them another try. We all need a little mindfulness in our day, even if it's for a minute or two at a time.

Headspace: Guided Meditation by Headspace meditation limited
Source:  Weight Watchers Weekly July 16-22 2017

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