We have to face numerous challenges each day work-related pressure, family, health problems, and various information overloads on our phones. Amidst all this, it may appear difficult to ensure that our head is healthy. The bad news is, you do not have to afford costly treatments or harsh drugs to feel better; the basic and even primitive mind-body exercises can help you to get the balance and calmness that you require. We can sit and talk like friends and discuss these practices that anyone can adopt in the comfort of his or her home.
What Are Mind-Body Practices?
The practice in body and mind is simply that which assists in connecting your thoughts and feelings to the way your body responds. Think of your body and your mind as good friends; when one of them is angry, the other will come in and settle the situation. It is this relation that is the essence of mind-body methods. It can be doing a yoga, meditation, deep breathing, guided imagery, mindful walking or listening to soothing music.
Young, old, fluent or learning English, it is not very difficult to insert these into your everyday routine. It does not require fancy installations or equipment. Nothing but yourself with a bit of will.
Why Do Mind-Body Practices Matter?
Assume yourself the two sides of a coin are the mind and the body. Our worry, anger, happiness, are what we experience in the head and it has a direct impact on our body. As a case in point, during stressful times we may experience tightness in our bodies, bigger heartbeat, and even sickening. You know when you get a headache or stomachache under the influence of stress, that is mind-body connection at work!
By practicing mind-body on a regular basis, you are able to:
- Be less anxious and stressed.
- Build a positive outlook
- Feel more active and full of vitality.
- Sleep better
- Respond to daily issues in a relaxed manner.
I recall my personal experience of that very first experience with daily breathing exercises when I was doing a busy project at work; the simple routine change made me sleep better and helped me take office stresses in my stride without a sweaty neck.
The Mind-Body Practices -Simple Guide to Beginners
Time to explore some of the most used mind-body tools, address the most frequent misconceptions, and take a sample workout that anyone can follow.
1. Yoga - Ancient Indian Wisdom to the Modern Stress
Being flexible and athletic is not essential to begin with yoga. Even such simple poses as "Tadasana" (mountain pose), "Bhujangasana" (cobra pose), or "Shavasana" (lying still like a log) suffices. It is only important to move consciously and synchronize movement with the breath.
- Begin with morning stretching of 5 minutes.
- Breath in--breath out--concentrate on your breathing.
- Attempt to observe the reaction of the body. If you feel pain, just stop.
As simple as doing a single set of Surya Namaskar can make your mind and body feel fresher, and you do not have to coerce yourself.
2. Meditation - Focus Your Mind
Meditation is simply sitting quietly and watching your thoughts without judging in it. You do not have to have fancy cushions or candles.
- Keep yourself in a comfortable place--on your floor or chair.
- Close eyes, take a deeper breath and breathe out.
- Listen only to your breathing by repeating some simple words ("Om," "Shanti," etc.).
- Whenever thoughts arise, then fight not, but pass away and come back to your breath.
Begin with 2-5 mins in a day and gradually increase to the comfort level.
3. Pranayama - Mastering of Your Breath
It is so easy that my grandmother would do "Anulom Vilom" (Breathing Technique) when preparing tea!
- Get yourself comforted and shut your eyes.
- Incense with one nostril, using your finger to block the other.
- Alternate sides, exhalation and repeat.
- Do this for 5-10 cycles.
This habit relaxes the mind, enhances the capacity of lungs, and assists in eliminating nervousness.
4. Guided Imagery - Technique by using your Imagination to Relax
Guided imagery is imagining relaxing scenes for example like sitting by the river, strolling in a lovely garden.
- Close your eyes and visualizing the place, sounds, smell and touch.
- Take a couple of minutes in that scene.
This is something I tend to say before major gatherings- imagining myself in my childhood backyard where I feel safe and comfortable.
5. Meditative Ambulation - Moving Meditation
Mindfulness does not mean just sitting. Is is also like Walking around the house or park a meditation.
- Take it step by step, being mindful for each step.
- Foot, breath, plants or birds.
- In any case, when you find your mind drifting, take a mild measure and draw it back to the walk.
Good when you are too restless to sit down!
6. Music and Art Therapy - How to Heal Without Words
It is very therapeutic to listen to gentle music, painting or even colouring.
- Choose your favourite relaxation song or a colouring book.
- Allow yourself to become confused with the activity.
- You do not have to be an artist, just have fun!
This can be applied particularly in those who find it difficult to convey feelings, music and art will calmly correct the mind.
Establish Your own Body-Mind Workout
1. Morning:
- Start with 3 minutes of deep breath (Pranayama)
- 5-minute simple yoga poses.
2. Afternoon:
- 2 minutes guided imagery when you are stressed.
3. Evening:
- Meditative stroll or listening to relaxing music (10 minutes).
Hints to Turn Mind-Body into a Habit.
- Fix a time in any of the following : after waking up, before going to sleep, or at the lunch break.
- Turn your phone off or on mute.
- Don't pressure yourself. You fall behind a day, you start all over.
- Ask a friend or a relative to join in and have more fun.
- Keep a record of your progress--keep a journal or just a calendar.
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