Are You Sitting Comfortably?

Which way round do you fold your arms? Which foot or leg goes over the other? If you carry a bag over your shoulder, which side do you favour?

There are two reasons for asking this. The first is about habit. We develop our own little preferences about how we carry ourselves, which then become habitual.
The second reason is that these habits become comfortable. If something is of comfort, why change it?
Some habits, though, can be altered by re-training your own perceptions.
I’d like to suggest a mindfulness exercise for you to practice, to help you realise the potential of how you can be in control of your habits. Next time you go to fold your arms or cross your leg, tell yourself to go the opposite way. Whilst doing so, notice any thoughts or feelings, even an awareness of thinking “I don’t like this” but not holding any self-judgement of this. Try this for a couple of weeks and see if you notice any differences in how comfortable you feel, and how you feel about changing a habit.
Once you’ve done this, you could try applying these mindful techniques to other areas of your life where you have fallen into a habit that maybe you’d like to change.
I’d love to know your thoughts on this, and your experiences, so please post your comments!

Cool and refreshing

The sea is great for washing away tension…it’s good for the soul! The water was chilly but refreshing; the sea-weed cushioned my feet from shells and pebbles, and softly washed away my worries with gentleness and care. I synchronised my breath to the waves as they moved towards me and away, again, reminding me that there is always flow, that nothing stays still, there is always movement.

As I drank in the blues and pale greens of sea and sky, I felt a surge of gratitude for the elements and for the beautiful part of the world where I live. Bird song, which today replaced the sharp, stern tones of sea gulls, was kindly and joyful. A blessing for me, of which I am thankful.
If you can, try to get your feet into the water today. If you’re not near the sea, book yourself some down time (even 10 mins will help), fill a bowl with salt water (preferably sea salt or even Himalayan pink salt), and soak your soles for a relaxing, rejuvenating experience.
Enjoy the moment! X

Mind Your Head

An article written by Oliver Moody for The Times recently, stated that mindfulness can be bad for you.  It seems that  two psychologists,  Miguel Farias and Catherine Wikholm have written in their book The Buddha Pill: Can Meditation Change you? that mindfulness and meditation have hidden risks which can include “mania, depression, hallucinations and psychosis”.

Mindfulness is hugely popular at the moment. It is being taught in schools, is recommended by the National Institute for Health and Care Excellence (NICE) as a treatment  for anxiety and depression, there are meditation retreats and courses all over the world, and experts making claims about its effectiveness. More recently, efforts are being made to reveal its “dark side”, including the profit-making abilities and how it can impact negatively on individuals.

There is growing evidence of the effectiveness of mindfulness, not solely on the mental health side of things, but physically and emotionally, too. There are numerous studies on the benefits of meditation, neatly and concisely summarised by Giovanni Dienstmann.   I have practised mindfulness for many years, as well as carefully taught it to adults, gained a qualification in teaching children meditation and then used the techniques with my own children; in schools; and with patients as part of my tool kit in my role as a registered nurse. I have seen great things arise from those who have used it.

Like many things, mindfulness isn’t for everybody. I have occasionally worked with those who haven’t benefited from the techniques and asked them to self-refer for further help with a psychologist – but these are the clients that haven’t wanted to or haven’t been able to explore the deeper connections within – and any good therapist would know when to signpost these clients for therapy and counselling, without leaving them unsupported and lost, which can lead to mental health issues like mania, depression or deepening anxiety.

Mindfulness requires discipline, time, connection and honesty with ourselves. In situations where we are able to see the deeper truth, of course it has the potential to bring up all sorts of emotional or mental imbalances. But it is important that the individual is supported to do this in a positive way, and for the therapist to know when to refer on, being mindful of the benefits and consequences for all. In short, then, “mind your head”.

Mindful Walks

One sunny Sunday in May was perfect for some mindful walking up at Durlston Country Park in Swanage. We are blessed with breathtaking views of the Jurassic Coast, beautiful meadows and fields, and a multitude of wildlife, here: the perfect backdrop for some mindfulness and meditation. We took off our socks and shoes, (when was the last time anyone did this as an adult?)  lay in the grass and walked mindfully alongside the meadow, rich in colour and beauty. So much to feed our senses, cultivate inner peace and connect with that which supports us.

My gift to everyone who came along was to leave feeling contentment, joy and happiness. I hope that this gift was received as intended. People certainly left looking relaxed and happy!

Thank you to Dave Pratten for your help and to Ali Tuckey,  the Durlston Country Park ranger for organising the events, and to all who came along. I ran a further two sessions in the park, which were enjoyed by all. 

The next Mindful Walk  is on Sunday 13 March 2016 at 10.30 and costs £5. Booking is essential, contact Durlston Country Park on (01929) 424443 or
info@durlston.co.uk

Pressure

Imagine the scene: You are out shopping with your young children. You are in a busy shopping centre: it’s 2pm on Christmas eve; it seems as though the whole world is within the confines of the hot, crowded space. People are jostling around you; conversations heard between one person and the next as you pass echo the thoughts in your head: “I still need to buy 3 more presents, I also need to get sprouts and toilet roll and I’ve only got an hour before the stores close”.

You feel hungry and thirsty but you don’t have time to stop. Your children are over-excited, and aren’t listening to you as you instruct them to stay with you, so you are constantly keeping an eye on them. They frequently stop to look at shop windows, fully-laden with enticing-looking toys designed for maximum pester-power. One child points at something and asks if they can have it. When you say “No” a fresh round of questions and pleading ensues. Meanwhile, the swirl of shoppers around you distracts you from your other child, who has been swept along somewhere. You can no longer see them. Heavily laden with bags, you grab the child who is still pleading for a toy, as you feel the mounting panic reach maximum. You have lost your child in the busy shopping centre on Christmas eve.

How do you feel?

Imagine that…

…You feel hot and sweaty.

…You feel dizzy and your mouth is dry.

…You start shaking.

…You can hear a buzzing in your ears. Your head is throbbing.

…Your arms feel weak with fear and the weight of the bags you are carrying. Your legs seem to have turned to jelly.

You can hear yourself shouting your child’s name, but the noise around you and the sound of the buzzing in your ears begins to drown out other sounds.

You must find your other child.

You feel the panic rising in your chest and stomach.

As you look frantically around you, you catch sight of your crying child just ahead of you, being comforted by a stranger. You run to them, grab your child and hug them in relief. You thank the stranger, who leaves you to join the swirl of the crowd.

How do you feel now, and what do you do next?

OK, so this is an extreme scenario, but I designed it to give you a chance to really feel the physical effects of what you were asked to imagine. Did you feel any of the effects? Well, I can tell you that if you felt any of the panic or fear rising within you during the scenario, then it is possible that you can just as easily feel relaxed and calm if you were to imagine a different scenario:

Begin by sitting comfortably. Place your hand on your tummy. Close your eyes, or focus on something directly in front of you. Notice your breathing, and after a few breaths, take the breath deeper into your lungs, down towards your hand. Feel the hand moving outwards as you fill your lungs with air. As you let the breath out, don’t force it, just allow it to happen. Wait for the next breath to come in, slow and lengthen it as you take it to your tummy.

Now imagine It is a sunny day in the park or in your garden. You are standing barefoot on some lush, green, warm grass. You can feel the blades of grass between your toes. The warmth of the grass permeating the soles of your feet. The ground is supporting your feet as you are standing still, listening to the sounds of birds in the trees, the gentle rustling of leaves in the warm summer breeze, bees nearby humming as they pass from flower to flower. The warmth of the grass on your feet as you stand still and listen. The warmth of the sun around you gently blessing your skin with a relaxing touch that reassures you that all is well in this moment.

Imagine that warmth throughout your body. Sit quietly and soak it up for a few minutes.

Then, when you are ready, take a few deeper breaths and say to yourself “all is well with me right now” before you open your eyes. Smile to yourself.

How do you feel now? I must say at this point that if you found this harder than the stressful scenario, don’t worry! The chances are, that if you are affected by stress, it is because your brain expects stress and responds more readily than the measures you can take to feel the opposite.

That’s why regularly taking some time out to meditate can have a beneficial effect on the brain. When we feel stressed, our body releases stress hormones which causes our heart to beat faster, our breath to become shallow and fast, and our blood pressure to increase. Focusing on the breath and being “in the moment” has been shown to reduce blood pressure. Another study showed how meditating before a stressful event had a beneficial effect on stress levels, even in those who had never practised before. And if you are a multi-tasker, frequently changing tacks increases stress levels, but one study showed that meditating decreased stress and increased effectiveness of tasks with increased concentration levels, as well.

My post from yesterday explained how to differentiate between a healthy state of mind, to recognising the need to reset before reaching panic mode, or hitting the emergency button.

So here are just a few benefits of practising mindfulness and meditation. A key to success is finding what works for you, as there are so many different disciplines. As a nurse I am using meditation techniques with my patients in various situations to help them, with interesting and positive results. I can also vouch for myself as a practitioner of mindfulness and meditation – from boiling an egg, to running up a hill or overcoming insomnia, there is a place for these techniques in many aspects of life – with great results!

Nikki Harman is a nurse working in the NHS; and mindfulness and meditation tutor to adults and children. Contact innerspaceproject1@gmail.com for more information about courses or sessions either face to face or over Skype.

Set-Up or Up-Set?

An essential part of being mindful is being present with your thoughts and feelings at any given moment. Some people regard mindfulness and meditation techniques as having to be clear of thoughts, have an empty mind, and be at peace. Whilst there is an element of this involved, this tends to come about as a result of practice. Even then, learning to be at peace with your thoughts and feelings in the moment, rather than having an empty mind, is key to being mindful.

It is not always possible to have an empty mind! The difference between being preoccupied with the thoughts and emotions buzzing within you, and the ability to observe the thoughts and emotions you are feeling, lies in how you perceive them. Learn to tap in to your feelings in a situation. Ask yourself if you feel that this is a healthy state; do you need to reset; or if there is an emergency brewing:

healthy: Being at peace in the moment – feeling calm, in control, happy with what’s going on within/around you

reset: Noticing that you are feeling uncomfortable, agitated, stressed or other emotions which are having a negative effect on you or those around you, and taking mindful steps to set up to a healthy state of mind again

emergency: have you hit the “panic button” – feeling out of control, scared, angry, or other emotions that are making you feel on high alert, impacting on your behaviour and thoughts

Being in the healthy state doesn’t necessarily mean having an empty mind: it means being able to accept the thoughts that you are experiencing, without allowing the attachment of emotions to dominate how you react to these thoughts. In other words, learn to separate the feelings associated with a negative thought. See the thought as a cloud, or imagine you are looking at the picture as an observer, rather than being drawn into the drama of the image or thought. Learn to feel at peace with the thought.

If you sense that your peace is becoming upset, pay attention to how you have set-up the situation. What do you need to change to feel healthy in your mind, again?

Don’t hit the red button: Hit the reset button, instead!

Nikki Harman is a nurse working in the NHS; and mindfulness and meditation tutor to adults and children. Contact innerspaceproject1@gmail.com for more information about courses or sessions either face to face or over Skype.

The Code

Earlier this year,  new changes were made to The Code for nurses and midwives. The Nursing and Midwifery Council (NMC) has set updated standards that all registered nurses and midwives must apply to their practice.

There has been mixed discussion today from healthcare professionals and from the public, some of whom are in favour of the updated code of conduct and revalidation process; others who believe it to be somewhat condescending towards nurses and midwives. After the Francis Report and the Keogh Report highlighting flaws, concerns, dangers and poor practice across poorly-performing trusts, I find it puzzling that there is so much variation in care delivery across what should be a well-performing, unified organisation, theNational Health Service. Will updating a code of conduct for some of its workforce be enough to drive up standards of care delivery, or is there Something Missing?

I’ve worked in several different trusts as a nurse – both in primary care and secondary care – as well as in the independent sector for a while. Wherever I have worked, there have always been various issues ranging from money shortages, poor standards of care, mistakes, anger and disenchantment, to job dissatisfaction and stress with burnout. I’ve seen the best and the worst of care; with some incredible, caring staff who will go the extra mile for their patients. I’ve heard people say that the NHS runs on the goodwill of those who work within it. I’ve always done my best as a nurse to work to the best of my ability, for the benefit of patients. And if you were to ask any other nurse or midwife or healthcare worker, they would almost always say the same.

I have always said that if I ever stopped caring about my job or my patient, it was either time to change job or leave nursing. I often wonder if standards of care delivered by the NHS workforce reflect the standards of care delivered by the trusts and by the government…if as healthcare professionals we are expected to uphold standards and codes; if NHS Trusts are expected to comply with statutory regulations, targets and standards; what targets, standards and compliance are in place for the top governing bodies and government which control the NHS from the top down? Where does this drive for improvement, delivering high standards of care, behave compassionately and respectfully to the patients begin – the individual, the government – or both? Where does it begin for the staff? Why are staff bullied? Why are there failures in care? Will a code of conduct be enough to ensure that dreadful things don’t happen in the NHS, any more, or is there Something Missing?

I believe there is: one of the fundamental elements of mindfulness practice is based on connection. Connection with the Self. This connection, in the form of reflection or a moment to sit still and contemplate a situation or event that has taken place allows a more meaningful experience. Regular mindfulness practice and other forms of meditation, such as Metta meditation has a positive impact on ourselves: it makes us “nicer”. This connection within, when practiced regularly, can enable us to connect, empathise and act with compassion towards others. I would like to see this connection embedded with everyone, including patients, staff, trust boards, local and national government. The connection works both ways, though – even I struggle with that bit – I find it difficult to have compassion for the current political mess the NHS is faced with, at the moment.

So, this new code…I hear (and connect with) all those who have positive and negative experiences in their care delivery or as a patient; I understand and agree with much of the revised code; but  I also see that mindfulness deserves a high profile space in clinical care, starting with training student healthcare professionals. Influencing our thoughts towards ourselves and how we relate to others begins within. If this happens, who knows: perhaps others will begin to be influenced positively, too – including the public having a greater sense of trust and empathy for what NHS staff face on a daily basis.

Nikki teaches mindfulness and meditation to adults and children, and works as a nurse in an acute NHS hospital.