Mindful Meditation & Self-Care Techniques for FCA

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What is Mindful Meditation

  • about paying attention in a particular way, in the present moment, non-judgementally.
  • about learning to be curious, inquiring and interested in every experience that arises without trying to change it.
  • It it comes from Mindfulness Based Stress Reduction program created by Jon Kabat-Zinn (1979) at the Massachuesttes Medical Centre for people suffering chronic and acute stress, chronic pain & illness and associated anxiety & depression.

 Two Simple Breathing Meditations

1.Awareness for the breath as it moves in and out of the nose. 

  • Breathing in and out and feeling that sensation of the breath. 
  • No need to adjust the breathing, just feeling the breath enter in and out at tip of the nose.

2. Three Part (Belly) Breathing

  • Breathe into the lower belly – allow the belly to expand, balloon outwards.
  • Middle belly & ribs – draw the breath up and expand the ribs and chest
  • Upper chest/collar bone – finally breathing into the upper chest.
  • Pause
  • Exhale slowly in reverse.
  • Releasing from the upper chest & collar bone, then the ribs and middle belly and lastly completely exhaling from the lower belly.
  • Repeat.
  • Take your time with each inhale and exhale. This is not a race and just drawing awareness to this area.

Eating Meditation

Do you eat mindfully? Or do you multi task?

Bring mindfulness into your meals and what you eat.

Use your senses to mindfully eat your food.

  • Look – observe what it looks like
  • Smell – focus on the smell or aroma
  • Feel – how does it feel to touch or in your mouth?
  • Taste – how does it taste! Good I hope!
  • Chewy with mindfulness and be with the sensations or awareness of what you are eating

What other daily tasks can you do mindfully?

Brushing teeth.

Washing your hair

Putting your shoes on

Patting the dog/cat/rabbit

Washing dishes or unpacking the dishwasher.

Any activity – Take a moment to pause and be the observer in the moment.

Cake Recipe for Meditation

  • Calm – get your self relaxed and ready. Plan for your meditation
  • Intention/Object/Subject – what do you want to meditate on? What do you want to achieve?
  • Joyful Effort – Have fun, be in the process and know it takes consistent deliberate practise.
  • Dedication – who are you dedicating this meditation to?

3 Obstacles
Dullness – if you are sleepy, try meditating when you feel alert/morning.
Agitation – too much energy? Do a bit of stretching before hand.
Mad Monkey Mind. – Busy mind.  Reassurance to your mind you are safe and it is ok.  Write down the busy thoughts or ‘to do list’ before you start.

Body scan – seated or lie on the floor

  • Take a journey of your body in your mind’s eye
  • Start with toes and move up.
  • Start head and move down
  • Observe and notice sensations or feelings without criticism or judgement

Walking Meditation

  • Mindfully notice how it feels to place and lift each foot on the ground as you walk.
  • Start slow. 

T.A.P – Therapeutic Applied Percussion

Developed by Kristy Lee Rackham RN – www.myholisticnurse.com.au

T.A.P releases triggers

  • Works in 3-6 mins when self applied
  • Holistic Intervention focused on Body/Energy/Mind.
  • Cause of distress is unknown.
  • Releases the ‘NOW moment’ PRESENT distress, creates a new pathway to peace.
  • No knowledge of who, why, what, when, how is necessary.
  • Autonomous – Anyone can learn and use effectively in any setting.
  • Simple to learn, simple to implement to be effective.

How to apply T.A.P

T.A.P. is the combined effect of

  • Self-awareness (consciousness)
  • Focussed breathing in the heart (mindfulness)
  • Stating an alternate instruction to the stress (intention) and,
  • The action of rhythmically stimulating the body (tapping).

A = ACKNOWLEDGE + AWARENESS

1. Mindful recognition of triggered or distressed state

2. Identify corresponding intensity in the body (If not sure goto default position)

C = CONNECT + CALM

3. Begin to feel breath flowing into the location of distress/intensity. (Imagine a vortex of pure, clean air, or white light, entering the location)

4. Add ‘instruction’ mantra to that location of the body… INHALE = “RELAX”, EXHALE = “RELEASE”

T = TAP

Gently and slowly Tap the area of discomfort or default position the heart or thymus gland.

CONTINUE UNTIL CALM + EVALUATE

Alternative Tapping Protocol – Finger Tapping

  • Use when you are not wanting others to know they’re tapping eg. work, shopping centre, traffic lights etc
  • Works effectively because the end points of the meridians are in the tips of the fingers.
  • Tap thumb and fingers together (yoga mudra) stating the mantra
  • Use default mantra ‘Relax’, ‘Release’