Modern life is difficult – we all know this! Sometimes it’s hard to find exactly why it appears to be such a struggle – are we doing it wrong? Are other people finding it much more easy to navigate the challenges of modern life than we are?
The answer to both of these questions is largely no. Life is an art not a science – we aren’t doing it wrong and others aren’t having more success at it than we are (although social media and the art of ‘appearing happy’ would have us believe otherwise).
But…we do know that there are a lot of things we could do to help ourselves. Exercise, meditation, relaxation, therapy…all these things can help us sort through the difficulties of life and find more ease. Shamanism can help us find balance and ease with life too.
What is Shamanism?
Shamanism is one of the oldest systems of finding balance, harmony and wholeness that humans across the globe have relied upon for healing and wellbeing. Shamanism seeks connection to nature, to all of life, in order to find our balance and wellness.
Humans are animals, but with the development of modern society and cultural progression, we have lost touch with our foundations as creatures of the earth and have become largely separate. Living separate lives, looking after ourselves, losing the sense of community and balance with nature that is so fundamental to wellbeing.
There is a reason why so many wellbeing techniques rely on balance: re-aligning energy flows, using essential oils to correct imbalance, seeking inner stability of mind through finding balance between calmness and productivity. Modern life has thrown us out of balance. We live inside manufactured environments, surrounded by electronic devices, eating processed food and trying to protect our egos. This is not the natural life of an animal. It’s no wonder we desperately need help with our wellbeing.
Why is Shamanism Relevant and Useful Now?
Shamanism is concerned with reigniting our nature connection. Re-discovering our place within the landscape of the earth and all of the life-forms within it. This is so relevant in today’s world where we desperately want to find that balance for ourselves, but with equal vigour, want to protect our precious environment so the earth can heal too.
Shamanism teaches us to live respectfully but to view ourselves as a part of something bigger. Part of the collective consciousness that all living beings can connect to. Shamanism is also a form of self-development. Practices give us a chance to live at peace, offering kindness and patience for the benefit of ourselves and others.
The Shamanic Journey and How it Can Help
The Shamanic Journey allows you to quiet the logical, thinking mind and access the subconscious; where our memories of living more harmoniously reside. The ego doesn’t run the show in the subconscious mind. We can access a place where we are able to work with intention and seek guidance on how to find the harmony and wholeness that is often missing from our modern life.
On a Journey, we can speak to other beings that appear to us and receive help on finding a new way to travel through life with more ease. Perhaps we are seeking answers to questions in life, perhaps we are looking for a new direction, or perhaps we are just curious. Nature is a great place to seek guidance; from the ancient wisdom of the earth that we have lost touch with as our society has developed into separateness.
Find out more and take a Journey…
Sometimes, it feels as though life doesn’t quite flow as smoothly as it could, or patterns of behaviour and experience often repeat themselves. The Shamanic Journey offers a way to gain insight into your path, your future plans and how to find balance.
The Journey is a meditation to the beat of the shamanic drum; the sound waves taking the mind to a place of relaxation and vision not usually accessible to the logical, conscious mind. Allow your logical, thinking mind to rest as your brainwaves adjust to the drumbeat and a new realm of the subconscious mind reveals itself to you.
Understand how to live with nature and all beings with more ease; flowing through life rather than resisting it. Appreciate the fullness of life and all that it has to offer when we understand our place in the universe.
Next Shamanic Journey Meditation Workshop is Friday 1st November 6 pm – 8 pm at TopLine Studio.
The importance of men’s wellbeing can’t be stressed enough in a time when we hear frightening statistics about mental health, and about how men in particular tend to suffer with the stresses and strains of modern life. Men are much less likely to seek help for mental health issues, workplace stress or anxiety from life in general.
The Men’s Wellbeing Series aims to provide men with an opportunity to try wellbeing activities designed specifically for men, in a community space which aims to promote sharing and openness. This is an opportunity to invest in your health and wellbeing and learn techniques to calm the mind and release stress and tension from the body. Whether you suffer with the pressures of life already, or want to get a handle on your wellbeing before your health is affected, these workshops will provide valuable tools to help you take back control of your mental and physical wellbeing.
There are two options for men to try in this series, and no experience is necessary for either workshop. Each workshop can be booked individually (no need to do both) so you can choose both, or the one that appeals the most. To kickstart the Men’s Wellbeing Series, each workshop is offered at £5 off the usual investment.
Yoga for Mind and Body
Wednesday 26th June 2019, 6 pm – 7.30 pm, £15
A truly beneficial workshop for mind and body to help you unwind, de-stress, stretch and relax.
This workshop is a great place to start your yoga practice. The session will include dynamic movements for flexibility and strength and restorative, longer holds to encourage joint mobility and mindful movement. There will be guided relaxation and meditation included.
To find out more, or book your place – visit the Events page.
Introduction to Mindfulness
Tuesday 9th July 2019, 6 pm – 7.30 pm, £20
A fantastic introduction to mindfulness that will give you the opportunity to try practices and learn how mindfulness can help to calm the busyness of the mind.
The workshop will cover: what mindfulness is, how to connect with the present moment through awareness, using mindfulness to calm the busyness of the mind, using mindfulness in daily life and in stressful situations. Participants will try different mindfulness meditations which can be practiced during and after the session.
To find out more, or book your place – visit the Events page.
The Workshops will be held at a great new community space above Candid Beer in Stafford town centre.
Candid is a craft beer bottleshop/taproom/coffeeshop/co-working space and events hub rolled into one. Community and conversation are central at Candid.
See you there!
Tuesday 21st May 2019 is World Meditation Day! I wrote recently about the benefits of a Mindfulness or Meditation practice and the difficulties of getting started.
When we are presented with an opportunity like World Meditation Day, there really is no better time to get started on the meditation journey.
Meditation is for everybody
So what can you expect as a beginner? The good news is, absolutely everybody and anybody can meditate. It seems difficult because we hear phrases like ’empty your mind of thoughts’ and immediately we have fear that we won’t be able to do it. Luckily that’s not what meditation and mindfulness are about. If we could empty our minds, we wouldn’t need to meditate! Don’t be put off by popular phrases and preconceptions; come with no expectations and you’ll find your meditation experience all the better for it.
So what will you find at group meditation with the Well Nest? A warm and friendly welcome, a calm atmosphere in relaxing surroundings, full instructions from start to finish, knowledgeable insights and teachings and guidance through your meditation experience. At the Well Nest, we love beginners – because we remember how it feels to attend that very first group meditation session and feel like a fish out of water. But don’t worry, meditation really is for everybody. We will sit in chairs (no special clothing required) and enjoy teachings, progressive relaxation and meditation.
Come and join us on World Meditation Day as we hold a Lunchtime Escape in Stafford town centre. At 12.30 pm at TopLine Studio, I will help you find 45 minutes of calm in the middle of your day. This is a great opportunity to try something that could really make a difference to your life and those close to you.
If sitting doesn’t appeal to you, why not try walking meditation. Learn to tune into the body and your surroundings in a whole new way: mindful walking classes are available at The Wolseley Centre. Spend your Saturday mornings wisely and invest in you.
You can read more about my Mindfulness and Meditation journey here. Isn’t it about time you gave meditation a try?
We hear about Mindfulness and Meditation all the time; on social media, in the news, at the doctors surgery and in the workplace…but where do you start if you haven’t tried it before?
Meditation and Mindfulness are founded on some of the simplest practices that have been relied upon for centuries by cultures that truly understood the real benefits of a meditation practice.
Although some of the practices are very simple, they can be very difficult. It’s understandable that most people read articles and think “I should learn to meditate” or “I know I’d benefit from mindfulness” but many don’t actually take the plunge. Part of that is availability, part of it is knowing where to start (what to try?) and what the experience might be in a class or group meditation.
Why not start with The Well Nest?
At the Well Nest we run Mindfulness & Meditation sessions through the week , evening sessions, courses and workshops in relaxed and welcoming environments. No experience is necessary; just come with an open mind and a willingness to learn a practice that could change your life. At the Well Nest we focus on delivering simple and effective teachings and practical meditations that you can take away and practice in daily life, right from the first session.
You are welcome to start your journey with us this month as we launch new Lunchtime Escapes in Stafford – 45 minutes of Mindfulness and Meditation on Tuesdays and Thursdays at the new TopLine Studio on Stafford Street. An opportunity to try something new that could last life time and make a real difference to your quality of life. Or, why not join us to learn the art of Mindful Walking in the beautiful surrounds of the Wolseley Centre on 25th May.
The benefits of a Mindfulness & Meditation practice
The benefits of a regular meditation or Mindfulness practice are well documented: here are just a few…
- lower stress levels
- reduced anxiety
- better sleep quality
- improved mental resilience and overall mood
- better overall wellbeing
- less instances of heart disease
- less instances of respiratory illness
- Improved blood pressure
- Improved relationships….
It’s time to make this May, your meditation month. Join us and learn a practice that could truly benefit your life and free your mind.
Mindful movement provides a combination of physical and mental benefits that can connect the individual with the present moment and help develop a greater appreciation of how the body feels and moves.
Yin Yoga is the practice of holding yoga postures (asana) for extended periods of time providing stretching of the connective tissues and release of the energy flows within the body. Through long holds and conscious relaxation of certain muscle groups, participants are brought into deep focus in the present moment. Using mindfulness techniques participants learn to feel the true experience of the body in the moment. This combination of physical and mental practice makes Yin Yoga a deeply relaxing and balancing practice.
The practice of Yin Yoga is not the dynamic flowing yoga often seen on social media, but is instead a gentle series of asana combined with breathing and focus on the direct sensations in the body. Over time, joints become more fluid as the connective tissues (fascia) in the body begin to loosen. The muscles, tendons and supporting tissues of the joints gradually become more supple allowing greater movement and flexibility.
Yin Yoga is based on the principles of Taoist Yoga and the flow of Chi (energy) through channels in the body. By spending several minutes in each asana, individuals may start to feel the release and flow of energy in the body. Focusing on the momentary experience of these sensations in the body is a mindfulness practice that allows individuals to connect more deeply with the moment and with themselves. Combined with breathing practices and meditative relaxation, Yin Yoga is a holistic approach to mind/body wellness.
Yin yoga is a great lesson in surrendering to the present moment and the sensations of the body. The practice of holding asana leads to a breakdown of mental barriers that naturally steer us away from discomfort. Feeling into poses is a great release for the mind as the bodily sensations take over. This is beneficial for reducing stress, anxiety and low mood and can allow a deeper sense of relaxation which helps with sleep and improvement in general wellbeing.
Sign up via the events pages for upcoming Yin Yoga workshops to experience the effects of the practice for yourself.
Yin Yoga and Mindful Movement Workshop – By Candlelight Friday 5th April 2019, 6.30 pm – 8 pm
Regular Yin Yoga classes with The Well Nest are coming soon!
New year’s resolutions don’t tend to last too long, even with the best of intentions. This year try taking a mindfulness course that can give you the skills to make a change that can last for life.
Learning how to practice mindfulness can have many benefits:
- calm the busyness of the mind and find peace within
- reduce anxiety and stress
- improve relationships with others
- develop patience and compassion for others
8 session Mindfulness Practitioner Courses are now available with The Well Nest. Courses start on 23rd January at Colwich & Little Haywood Village Hall.
Mindfulness is the practice of applying awareness to the present moment through sense-based experience rather than thought. In other words, the ability to bring attention to what is happening right now, without imposing judgments on the quality or meaning of the experience. In practicing mindfulness, sportspeople are able to notice thoughts as passing mental events that don’t require action. The ability to observe in this way can lessen the reflex response to a situation and increase the ability to respond in a calmer more objective way.
We often remember the sporting outbursts (John McEnroe, Zinedine Zidane to name but a few) where players are overcome with rage, feelings of injustice or unfair treatment, or respond negatively to crowd interference. With athletes not only needing to consistently turn in their best performance, but also being role models for fans and aspiring young people, changing the way individuals react to thoughts is a growing area of focus in sports.
A Chosen Response
It is not just the one-off outbursts that sportspeople have to contend with; performance anxiety is a large factor whether you are a team player or individual athlete. So how can mindfulness help? Mindfulness can help individuals become aware of their thoughts, bodily sensations and environment. Through noticing as an observer what is happening in the present moment, we can choose to respond in a certain way instead of relying on the reflex, learned response that often isn’t the most helpful.
We can choose to notice the environmental conditions and make adjustments to our play. We can notice how certain scenarios cause tension in the body and we can choose to relax those parts of the body. Or, we can just notice as an observer and watch the feelings or thoughts arise and pass away – they are mental events that don’t necessarily need a reaction; especially where the thoughts are unhelpful or negative or likely to elicit a negative response. Sport can be a very stressful environment. Mindfulness can help individuals to let go of emotional responses and instead help them to act with more balance and wisdom; this could be the difference between winning and losing.
Often in competitive sports (professional and amateur) it’s easy to ruminate on past mistakes or predict an outcome before the performance has even started. Mindfulness brings us back to the present moment – what is happening right now? By focusing only on what is happening in the moment, thoughts of predicted failure or learned reactions to past events start to lose their power. Our minds and bodies find a freedom to perform in the moment.
As an amateur competitive cyclist, I have felt and witnessed performance anxiety and the effects it can have on the enjoyment and outcome for individuals. It’s easy to slip into the mental cycle of berating yourself for not doing well, or having moments of self-doubt. Mindfulness might not stop these moments, but it will teach you how to observe them purely as mental events and not based on the reality of the moment. Bringing yourself back to the present and anchoring attention on your breath is a powerful practice to overcome attachment to negative thought patterns. Trying a simple breathing practice before an event can reset the mind and body to be able to focus productively on the current situation.
Mindfulness is a powerful method for creating space in the mind which can then be used to meditate on positive visualisations. Utilising the senses can affirm visualisations bringing them to life with vividness that can overcome anxiety and negative thought patterns. Creating a positive mental image of a shot, play, race or outcome can help increase confidence and focus making mindfulness an essential practice not only for success, but also for enjoyment.
Practicing mindfulness is mental training that helps refocus awareness so that attention can be redirected purposefully to help you perform to the best of your ability. As with all training, it is a process that requires commitment and repetition. Mindfulness begins with a sitting practice and deliberate times set aside for mindful enquiry. This then moves on to mindful movement and can become a whole of life practice that can be utilised on the court/pitch/field/track before, during and after performances.
The Well Nest could help your sports team to improve performance through the practice of Mindfulness. To learn more about mindfulness, tailor a mindfulness package for your club or team or to register for mindfulness courses in Staffordshire (suitable for everyone, not only athletes) take a look at the Mindfulness pages or contact [email protected]
Letting go of the past will be an issue for most people at some point in their lives. We can all remember hurtful things that were said to us decades ago, or bad experiences that we (knowingly or unconsciously) allow to affect our future experiences. I think we would all agree that being able to let go of the past would provide us with more space in our minds and more peace in our lives.
So how do we do it? It comes back to basic mindfulness principles of being in the present moment, using an anchor to keep us there and staying intentionally and without judgment.
Something that should help us gain some perspective on letting go is that the past has already been and gone; it has been let go of already. What our mind is holding onto is attachment to an event, thought, experience or occurrence from the past. It’s that attachment that stays with us and effects our mind over and over again. When we go into the ruminative state, we run the past (or an imagined future) over and over in our minds. Neither the past nor the future exist; it’s just our thoughts that disturb the mind.
If we repeatedly bring ourselves back to the present moment, our mind will start to learn not to dwell in the past and slowly we will let go of attachment or harmful/negative thought patterns that seem to have power over us. One of the best anchors that we can use in our practice of letting go is the breath. It’s always with us and accessible at any time. Bringing awareness to the breath frees the mind from the past and brings it immediately into the present moment. A simple breathing meditation can be used any time, any place and can provide immediate relief from unhelpful thoughts based on the past. By being in the present moment, we are forced to let go immediately of our attachment to the past. The process won’t be easy and it will take time to be free from attachment to the past for longer than a few moments, but practising bringing ourselves back to the present moment will train the mind to let go.
If the breath doesn’t work for you, or your thoughts prove a stronger anchor than observing the breath, you can try a sense based mindfulness practice; using what you hear, see, smell, feel etc in the environment at that moment to keep you in the present.
Using mindfulness to break down attachment stems from Buddhist teachings and practices that have worked for providing mental calm and clarity for many hundreds of years. The Buddhist tradition that I follow very much focuses on making Buddhist teachings practical and accessible for the modern world. Applying traditional mindfulness techniques in practical ways means the application of this ancient knowledge is relevant to helping us solve our modern problems.
Try something old; to find something new.
We all love to ‘get away from it all’, ‘leave our troubles behind’ and enjoy a holiday (maybe several if we’re lucky) each year. We have a plan of where to go, what to see, what to do and even the places to eat, the number of hours we want to spend on a beach, the sights we want to tick off our ‘to do’ list. For how much of our holidays are we actually present? Really present…paying full attention to what we’re doing in the moment, not thinking about the next thing we’re going to do or how what we did this morning perhaps wasn’t as great as we thought it would be.
We all hope that a trip away will be the ideal escape from work, from stress, from real life. As soon as we recognise that physically moving out of the sphere of our troubles or busyness doesn’t actually rid us of those things, then we can get the most out of our breaks and life generally.
Happiness and peace of mind can occur anywhere at any time, as long as we are in the present moment, paying attention, on purpose.
We can get the most out of our holidays by simply paying full attention to what we’re doing. I enjoy driving in continental Europe, and I think it’s because I pay so much more attention to the task of driving than I normally do. I’m constantly watching, listening, feeling the roads. My focus is fully on the task…and it becomes enjoyable. My mind is not on the destination and what I’m going to do when I get there…it’s just on the very moment of driving.
Pleasure and peacefulness can be found in many places that might usually frustrate us when we’re on holiday. Being stuck in traffic might seem like a waste of time leading to frustration or irritation, but it’s also a great opportunity to people watch, to observe the real life of another country or culture, to take in the sights and sounds of the places we pass through.
How to holiday mindfully
So, you’ve paid a lot of your hard earned money for a break – how do you get the most out of it by using mindfulness? There are a number of top tips for this…
- Walk as often as possible. This could be to get from A to B or to explore an area or just to get to the shops or beach. Leave the car behind. Being on foot gives you endless opportunity to practice mindfulness. Feel the ground under your feet, listen to everything you can hear in the moment; the language, the breeze, music, traffic, life going on right now. Focus on taking in life as it happens in the moment. When you are outdoors under your own steam, there is so much going on to focus your attention on now. If you aren’t able to walk, spend some time sitting outside and let your senses fully take in the environment.
- Use your senses. Don’t just look at things, take a picture and move on. We are very visual by nature and that’s fine, but we have 4 other senses to work with. Listen to what’s going on, what does the city/forest/beach/mountain where you are sound like? Think back to your last holiday – if someone asked you to describe what your destination sounded like, would you be able to do it? Similarly with smells, we only notice the extremes of good or bad. Try to focus in on the smells of the sea air, the leaves and vegetation, the traffic, any animals nearby, food cooking etc. All these things bring you into the present moment so you create stronger memories and find more peace, more genuine ‘escape’ from busyness. The same approach works with taste and touch; use all your senses to bring yourself into the present.
- Use photography differently. In the age of social media, we carefully construct or contrive images to draw the most appreciation from strangers. Try taking photographs of real moments, real life. Take photos that draw your attention to what your senses (other than sight) are experiencing. Create memories of touch sensation, smell, sound etc. In the present moment, it will draw you right into focussing on now, but later, your images will also serve as mindfulness cues that you can rely on in everyday life.
Remember, the core of mindfulness is to be present, whether that’s on holiday or at home. We often feel obliged to pack in as much as possible when we’re on holiday as it only happens a few times a year. Try to move from ‘doing’ to ‘being’. Don’t just pass through life, really live it.
Mountains are often admired from afar for the qualities that they appear to have. Some of these qualities we find beneficial and seek in life: stability, longevity, calm, unwavering and balanced. When we spend some time really contemplating the image of a mountain, we see that it is constant and reliable through the seasons; it is a home for plants and animals; it provides shelter and protection; it abides in tranquility through the centuries.
While it’s often the case that we try not to actively ‘think’ in passive meditation, we can use the visualisation of a mountain in active meditation to assist us in contemplating and finding inner peace. If we spend time on the visualisation we can imagine ourselves taking on the qualities of the mountain.
The Mountain Meditation can be used as a regular practice or as an escape from the rigours of daily life as and when required. I use the Mountain Meditation often as a precursor to sitting with mindfulness of breathing; it acts as a relaxation technique and brings focus before working on expanding awareness.
How to do it…
- Sitting in a comfortable position on a cushion or chair, have the back straight but not tense and the hands resting in the lap.
- Bring the gaze down towards the floor and gently close the eyes.
- Spend a few minutes on breathing meditation/mindfulness of breathing
- Picture in your imagination a mountain – it could be a snowy mountain of the Alps or Himalayas, it could be a forested mountain bathed in sunshine
- Try to bring your image of a mountain into clear focus
- Observe its shape, lofty peak, solid based, gentle or sharply sloping sides, its surface (rocky, smooth, dusty, forested, snowy etc)
- Notice it’s enormous size and how solid and unmoving it is from afar and up close
- Try to bring the qualities of the mountain into your own body – your head becomes the lofty peak, sitting in your chair you are rooted at the base. Your arms become the slopes of the mountain. Feel the sense of uplift from the base of your body projecting through the crown of your head.
- The mountain experiences the force of the seasons – sun, rain, snow, gales. Through it all, it sits unchanging, experiencing all that comes its way
- The mountain never resists, complains or judges – it accepts everything, just being itself
- We can imagine embodying the same unwavering stillness and calmness.
- We can experience the fullness of life and its changes through the seconds, hours, years
- We will experience the changing nature of our minds, our body, the outside world. We will have periods of shade and of light. We can maintain the peace of the mountain throughout.
- Sit in stillness for a while.
- Gently open your eyes and mindfully arise from meditation after around 20 minutes.