May is National Meditation Month

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.

Take a seat…and find some peace

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.

Learn to walk mindfully with the Well Nest

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.

New Classes and Courses for Spring

Exciting developments are on the way at The Well Nest bringing wellbeing and peace of mind to new areas in Stafford and surrounds.

A host of new classes, courses and workshops are on the way. There is something for everyone from lunchtime escapes into yoga and meditation to energetic vinyasa flow and in-depth mindfulness practitioner courses to change your mind and your life.

Wellbeing shouldn’t be the last thing we look after: if we prioritise our own inner peace, we can improve our mindset, physical and mental health, relationships and work. Don’t put it off any longer…join us and find something new.

Starting in May, we have a new partnership with Staffordshire Wildlife Trust to bring yoga and mindfulness practice to the beautiful location of the Wolseley Centre. 50% of all session costs go to support the work of the Trust. The following classes and courses will be on offer:

Yin Yoga – every Friday 10 am -11.15 am in the Conference Centre. Practice this restorative form of yoga to increase joint mobility and move mindfully. classes will include relaxation and meditation. No need to book, just bring your mat to practice: £7 per session.

Mindful Walking – learn the practice of mindfulness meditation in the Gatehouse and take that outside to practice mindful walking through the wooded areas, boardwalk and lakeside at the Wolseley Centre. Sessions run one Saturday per month at £15 per person per session. Booking required.

Mindfulness Practitioner Course – 8 sessions to provide a full practice of mindfulness for everyday life. Learn how to use mindfulness to work with emotional and physical difficulties, pain, mental busyness, anxiety and stress. A full programme to change your mind and your life. The course is £160 and booking is required.

Also starting in May, the Well Nest will have regular classes and workshops at the brand new TopLine Studio in Stafford town centre. Ideally located and beautifully renovated and transformed, this space has a lot to offer for yoga and mindfulness practice.

Lunchtime Escapes – taking place 4 days per week, these 45 minute sessions will offer the opportunity to either stretch and invigorate or relax and unwind in the middle of the day. Each session costs £5 and there is no need to book; drop in and leave with a different outlook.

Mondays – Yin Yang Yoga

Tuesdays & Thursdays – Meditation & Mindfulness

Fridays – Yin Yoga

Evening Yoga sessions – Finish the working day by stretching out, flowing through poses or moving mindfully with the breath. Two sessions are on offer to help you finish the day on a high. Sessions are 60 minutes long and cost £6 each.

Tuesdays 5 pm – Vinyasa Yoga

Fridays 5.30 pm – Yin Yoga

Hope to see you at one of our new classes soon! Watch this space for upcoming workshops and events.

Yin Yoga and Mindful Movement

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!

Namaste

The Season to Try Mindful Walking

The changing of the seasons from summer to autumn is a favourite time of year for many. The turning leaves and the activity of wildlife can be a feast for the eyes if we get the opportunity to go outside. It may also signal the onset of SAD for many, from the darker mornings and evenings and less time to appreciate the daylight.

One way to improve mood and cultivate mindfulness, which can help through the darker months, is to practice mindful walking. Taking the time to tune into our bodies and our environment can bring a new appreciation for the colder months and can lift the mood enormously.

Mindful walking doesn’t mean taking a hike through the countryside however. It can be practised anywhere; in nature, during the commute or even indoors.

So what is it?

Mindful walking can take many forms but largely falls into one of two categories (or a mixture of both): body awareness and environment awareness. To practice body awareness, we can move with the breath, observing the natural breathing pattern or tuning the breath into each step taken. With environmental awareness, we move steadily but turn our attention to our sensory experience of the environment. What we can see, hear, smell, feel etc. The important thing to remember, mindful walking is not about travelling from A to B, it’s not about getting somewhere. It’s about fully experiencing the present moment through the action of walking.

How to do it

Body Awareness

  • Start walking at a slow and steady pace. Try to match your steps to your breathing but keep the breathing pattern natural rather than extending the breaths.
  • You can hold your hands and arms where they are comfortable – at your sides, behind your back, wherever you like
  • Get used to this pace as you walk around your garden, around your house or along the street – wherever you choose
  • Start to bring your awareness to the feeling of your feet touching the ground. The contact points at various moments of each step. Notice how your arms move. Notice the sway of your hips and your balance as your step from one foot to another. Notice how you hold your head and shift your gaze as you walk.
  • If you get distracted, gently bring your attention back to the awareness of your body in motion
  • Try mindful walking for 10 minutes and as you finish, pause for a few moments and set an intention to take mindfulness into the other activities of your day.

Environment Awareness

  • Start off following the first three steps as for body awareness above
  • When you are walking with the breath at a comfortable pace, start to shift your awareness to what you can see. Raise your eye level to take in your surroundings fully. Notice the shapes, colours and textures of the things in your environment. Really take in the details.
  • Next move to what you can hear; the breeze, trees rustling, birdsong, vehicles, people talking, machinery – whatever it is, really pay attention to the sounds in the moment
  • Move on to what you can smell and feel. Use your senses fully to anchor yourself in the present moment.
  • If you get distracted or carried away by thought, just bring yourself back to the sensations of the moment as you steadily continue to walk.
  • As you finish, set yourself a mindful intention for the day.

As you become more experienced at mindful walking, you can try increasing the pace (if you want to) so that you can move mindfully wherever you are going. Otherwise, you can keep mindful walking as a formal practice that you make time for each day.

World Mental Health Day 2018

Every day should be a mental health day, but while we have the chance for global recognition of the importance of mental health, we should take it. The World Health Organisation recognises the importance of mental health each year with a day dedicated to spreading recognition and education.

Wellbeing is an active, participant led experience. We can’t passively wait for wellbeing to improve (although time may help), instead, when we have the opportunity, we can make small changes and take small steps to improve mental health and all-round wellbeing.

What should you be doing on World Mental Health Day? You will see lots of campaigns all with different mental health themes highlighting action, education and impact studies on mental health. Here, I’d like to highlight some small things that you can do for yourself or with someone who may be experiencing mental health struggles to make a difference today.

But first…compassion

If you don’t feel ready for practical action, remember to show yourself kindness and compassion. We are good at looking after ourselves when we have the flu or a broken bone, but often berate ourselves internally when our thoughts or negative states of mind get the better of us. Mental health needs as much care and compassion as physical health. Try to reconnect with the moment through breathing meditation and allow yourself to ‘be’ rather than constantly trying to ‘do’. It’s ok to not be ok…

Try going outside

We have been lucky that the weather this WMHD is sunny and warm. Try sitting outside and taking a few moments in mindfulness. Tune into what you can hear (whether you are in the city or countryside) in the moment. Are the sounds near or far? Loud or soft? Natural or man-made? Next try noticing what you can feel – the sun on your face; breeze in your hair. Just being outside for a few moments can bring an appreciation for the beauty of life that is often lost when your mental health is affected.

Read a good book

It’s often hard to focus the mind or hold down thoughts when our mental health is suffering. Starting a simple task like reading a book can help relax the entire body and direct your thoughts into the present instead of the negative or ruminative thoughts that can occupy our minds. If you don’t enjoy reading, try mindful sketching or colouring, listening to music or playing an instrument. Even activities like baking can really bring you back to now, where your mind and body can rest.

Talk it over or write it down

Easier said than done I know, but when you are experiencing mental ill health, it’s important to maintain contact with family and friends. If you are experiencing difficulties, it’s important that you don’t try to struggle through on your own. It’s easy to stay at home alone under the duvet, but as I said at the start, wellbeing is an active process. Even a few words spoken in the gym or the shops can help you feel better. If you’re not ready to speak in person, try journalling your thoughts. Writing down your thoughts helps to rationalise them and gives context. What you may have spent all day worrying about could take on a new perspective when it’s before you in black and white. Writing or talking about how you feel helps you to let go of the grasp that we sometimes have when rumination kicks in. Turning thoughts into words can be a great release.

Gratitude

I’ve done a lot of ‘gratitude diaries’ over the years and I admit to being skeptical almost every time. However, they are a very useful activity for changing negative or unhelpful thought patterns. We can tend to get lost in our struggles or feel like we have a mountain to climb every day. If you spend a few moments throughout each day to list everything that you are grateful for, you will start to see that there are many things that can lift your mood each day: the sunlight coming through the curtains, the sound of birdsong, a good night’s sleep, an excellent cup of coffee on the way to work, the laughter of colleagues, a small kindness from a stranger, a good news story in the press, a good movie on TV, a long soak in the bath.

Pace yourself

When your mood is low or life feels like a struggle, it often seems that when you wake up in the morning, the day seems to loom over you like an insurmountable obstacle. Try to break your day up into smaller sections so you can tackle each one with more energy and a lighter mood. Try to stay focused on the immediate activities that you are doing instead of casting your mind ahead with what-ifs and rumination. Stay present and let go of the weight of the future and the past.

Be well.

A Mindful Holiday

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.

Paying attention

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…

  1. 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.
  2. 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.
  3. 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.

 

Mindfulness Courses Now Available

Mindfulness is a practice of widening our awareness and insight so that we can live in the present moment without judgment. The ability to watch our minds and the busyness within as an observer rather than through grasping onto thoughts, allows us to experience a greater freedom and peace of mind. The skills of mindfulness can be used in daily life to reduce stress and anxiety, be more productive and develop better relationships at work and at home and lead to a greater sense of physical and mental wellbeing.

The following mindfulness courses are now available in Stafford:

Introduction to Mindfulness—single session course (£25)

Available on the following dates from 6 pm—8 pm:

Tuesday 6th February

Tuesday 13th February

Eight Session Mindfulness Practitioner Course (Introductory offer price £130)

Course starts on Tuesday 27th February and runs weekly with one home practice week at week 5. Each session runs from 6 pm—7.30 pm.

Courses are held in a town centre location with nearby parking. Course materials will be provided.

For more information, visit the Mindfulness tab

 

The Benefits of Yoga

We’ve all heard that yoga is good for body and mind but isn’t it all just a bit of gentle bending and stretching? What’s all the fuss about…?

The combination of breathing, relaxation, meditation, strength, balance and dynamic movement often found in yoga classes can bring a complete overhaul to our often chaotic lives and busy minds.

Some of the benefits of yoga are more obvious; it builds muscle strength, improves flexibility and stamina, it improves posture, strengthens bones and protects cartilage, it increases heart rate and blood flow and helps drain the lymphatic system. These benefits come from the physical practice, Asana.

It can also help focus and concentration by being mindful of the body and the present moment. The deep and complete relaxation that can come from a yoga practice can fully relax the nervous system. We often spend most of our time in ‘fight or flight’ mode where the sympathetic nervous system is stimulated. This can trigger long-term stress responses and ill health. Yoga is calming and restorative and stimulates the parasympathetic nervous system, lowering breathing and heart rate and bringing the body back to balance.

Yoga is also very useful in providing relief from chronic conditions. A regular practice utilising the full range of body movement improves mobility, flexibility and self esteem. It also improves mood and motivation; you will be more inclined to be active as progress physically, brings progress mentally.

Join a class with The WellNest to see how yoga can improve your body and mind.

Holistic Health Show 2017 – show review 21-22 May

This was my first visit to the Holistic Health Show which is held at the NEC in Birmingham in May each year.

The venue is ideal for this kind of thing so not much needs to be said – lots of space, lots of parking. The parking charge remains scandalous at a £12 flat fee but with free show entry when you pre-register online, you can’t really complain.

Once inside there were goody bags available but it was an immediate bun-fight to grab one before the meagre supplies ran out. As it turns out, it was just a massive paper bag with a cosmetics catalogue inside. I ditched mine as soon as possible as it was a hindrance rather than an help when navigating the very busy show.

The Holistic Health show shares a hall with Hair & Beauty UK. Unfortunately about 80% of the space is hair and beauty with the Holistic Health Show taking up a very small proportion of the event. That said, there were lots of useful stands and exhibitors offering advice, products and workshops. I enjoyed a free meditation session; difficult in the hustle and bustle but worthwhile. There were some great product stands and retailers for aromatherapy in particular.

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The show filled up rapidly and was full to bursting

There was also a free presentation area where speakers delivered sessions throughout the day. I enjoyed a very enlightening session with Cain Leathem of GB Fitness on nutrition and the importance of real ‘personal’ training plan to develop real physical and mental strengths. This appealed to me as I’ve always struggled to gain weight in a health way. I found Cain’s presentation to be genuine and enjoyable.

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Cain Leathem – great speaker and inspirational trainer

There was also a large CPD area where sessions could be booked prior to the show and paid for online. A lot of the CPD was very specialised and focused; as a student, I didn’t find this particularly appealing and so didn’t part with my money on this occasion. It might be more worthwhile as a practitioner. Sessions were priced at £15 each but were wide-ranging from therapy for pregnant clients to using essential oils for cancer therapy.

Hair and Beauty UK was an eye-opening experience and was about as far removed from holistic therapy as you could find. I enjoyed looking at some of the bizarre and fantastic treatments in action, but there wasn’t anything that appealed to me in that part of the show.

Unfortunately the holistic side of the show was limited and only took up about 2 hours of my time including the workshop and meditation so it wasn’t a day out. I would go again utilising the free online registration and possibly doing some CPD in the future. It’s not a show that would induce me to part with the £10-£20 on-the-door ticket price however.

The Holistic Health Show is back at the NEC on 20 -21 May 2018

Simple breathing meditation

Breathing meditation is the best starting point when you’re new to meditation and also a good place to return to frequently if you’re a more experienced practitioner.

By focusing the attention on the breath, the mind has a single-pointed focus so that distraction is minimized. Once the mind is calmed in this way, we can achieve space and peace in the mind bringing a greater awareness of our selves and our surroundings.

It’s easy to try anywhere and can help reduce stress, tension and anxiety almost immediately.

To try a simple breathing meditation…

Sit in a comfortable position on a cushion on the floor or on a chair. Keeping the back straight but not tense. Allow the eyes to close naturally, allowing a small amount of light in to help stay alert. Place the hands in the lap with the palms facing upward; one hand resting on top of the other.

Start to feel the sensation of the breath entering the nostrils. Cool air enters as we inhale and warm air leaves as we exhale. Focus your attention on the sensations of breathing. In your mind, follow the flow of air to the lungs and back out. Don’t try to adjust the breathing or count the length of the breath; just let it flow naturally.

Thoughts will enter your mind and draw your attention away. When you notice this happening, gently bring the attention back to the breath. Try sitting for 5 minutes a day with breathing meditation and notice how your mind feels.