We take this opportunity to share with our readers some helpful tips on mindfulness, along with a few practical suggestions on how you can show yourself some love.
YOUR MINDFUL SELF-CARE CHECKLIST
✓ Mindful sleeping
To create an environment conducive to deep restful sleep, take a light evening meal, abstain from alcohol, shut down and switch off your digital devices at least 30 minutes before bedtime, and make sure that your room temperature, bedding and sleepwear are comfortable.
✓ Mindful exercise
Ensure you get your recommended 150 minutes per week of moderate-intensity physical activity by doing something you love. Hate jogging? Tune in to an online guided yoga class, strap on some rollerblades or go for a swim. Do not just go through the motions but take pleasure in the joy of movement.
✓ Mindful reconnecting with nature
This type of beneficial nature-based activity has its own name – ‘ecotherapy’. It could take the form of gardening, outdoor yoga or meditation, or simply walking through nature and consciously registering the texture of the grass beneath your feet, the sounds of birds and insects, and the fragrance of flowers. Knock-on benefits range from fi tness to stress relief and social connectivity if you walk or work with a buddy.
✓ Mindful learning
Invest time in your personal growth. Take up an online course or consciously read non-fi ction on a topic that piques your interest. Reawaken your sense of wonder and add to your conversational repertoire, which will stand you in good stead for the next item on our checklist, mindful companionship.
✓ Mindful companionship
In these days of working from home, or checking in at the office on alternate days, you might fi nd yourself alone more often than you’d like. Now is the time to set aside time for reconnecting with friends. You don’t need a reason to catch up – even if it is via Zoom or Skype. In fact, ‘catching up’ is a reason in itself. Rediscover the art of conversation. Listen as much as you talk, and take comfort in knowing that you and your friends are going through similar challenges.
✓ Mindful eating
With the social distancing practices we observe today, many of us are often seated at our desks for our meals. Why not use this time and space to invite yourself to the practice of ‘mindful eating’? Practise mindful nutrition and make good dietary choices – go easy on the red meat and processed foods, fill your plate with wholegrains and colourful vegetables and ‘eat a rainbow’. Remember to give thanks for your ‘daily bread’ and engage all five of your senses.
|See||What colours, shapes, textures, sizes do you see?|
|Smell||Take a slow breath in and smell your food. What do you smell?|
|Touch||Chew slowly. How does the food feel in your mouth?|
|Taste||What do you taste? Savour the food slowly.|
|Listen||Listen to your body. If your mind wanders, gently bring your focus back to your five senses|
Take good self-care!