Mindfulness Support Thread

[Arcadia]

Alongside the positive news thread I thought it would be good to start a thread specifically around mindfulness, meditation and relaxation so we can care fir ourselves mentally and emotionally as well as physically.

All welcome but please avoid sharing specific anxieties or 'venting' on this thread, so it can be a refuge and a source of positivity.

Let's share poems, links, positive moments from our day and resources with each other.

I will start by recommending the meditation/relaxation app I use which is free, called Insight Timer. A massive range of free resources of all kinds, from all over the world. Meditations, poems and music of all different lengths.

Aah that’s lovely arcadia

Here are some drawing prompts for anyone wanting some art inspiration. I did a drawing challenge called Inktober last year and it changed my life - I was tentatively dipping my toe in the water after about 16 years of being too scared to draw much. By halfway through the month I had my confidence and my creativity back. I have ADHD and it’s the one thing I can really focus on. I am using some other lists at the moment (started a themed one in December) but have taken a break while I design tattoos for someone and I’m planning a few cards too, but on those days I need inspiration the prompt lists are great. Loads on google, I might make my own for my kids too.

Thank you for starting !
Insight timer is great.
I am feeling particularly grateful for my two DC - selfishly on my part cuddling them makes me feel better. And having them means I can’t completely lose it, it forces me to make the best of things
I’ve also been reading lots of stuff about Buddhism recently, it’s all very sanguine advice about impermanence of life etc. I should probably go and read now as it’s 2am!

My favourite meditation is the one that goes:

May I be happy, may I be health, may I be secure, may I live in peace.

And then you can meditate on the same things for other people, groups of people, whole countries, animals, the planet, anything!

This is also a visualisation I kind of made up, which I find helpful

I imagine that I'm in a cosy little cottage and fear (or anxiety or anger or whatever negative emotion) knocks on the door and wants to come in. I invite them in, settle them in a comfy chair, make them tea, talk to them soothingly, and wait for them to feel better and to go.

I know it sounds a bit mad, but it really helps.

this is a lovely thread.
I was noticing this morning how light it was when I got up, and it reminded that Spring is so almost here. I making an effort to notice all the signs of spring today. The birds have been signing. There is bloossom out. The hedges are coming into leaf. There are daffs and crouses out. Spring is arriving just as it does every year, and just as it always will. Nice to focus on something normal and positive.

I’m a peppermint tea fan, personally. Any kind is good for me!

If I feel anxious, I use this little technique to ground myself again. I notice and focus on in turn:
5 things I can see;
4 things I can hear;
3 things I can touch;
2 things I can smell;
1 thing I can taste.

It helps break the anxiety spiral, I find.

The other thing I do is I name my worry voice - the one in my head that starts running around squeaking when I feel anxious. She’s called the Head of Drama. I also have DJ Annoying Twat, who is in charge of ear worms and The Hamster, who is the one that runs round and round and round, going over the same old crap when I want to go to sleep.

It sounds a bit mad, but naming them helps me to remember that they aren’t my sensible side, and they shouldn’t be allowed to take over.

We have The Happy News delivered, it's only once a quarter, but it's something we all look forward to including my 8yo.

It's a newspaper full of only happy inspiring stories from across the world, accompanied by lovely cheerful illustrations.

It's about £3.99 a paper, but if you can afford that it's really worth while I think.

You can buy them in sets of 5-10 etc on the website, I'm contemplating doing this and delivering them randomly to cheer people up, or mailing to friends.

great thread! lots of great free meditations here, the vidyamala burch ones are very good, there are also meditations to help with pain

www.freemindfulness.org/download

the free tunein app is great as there are lots of stations like nirvana meditation radio & chill fm, there are many others if you search. there's also a sleep timer so you can drift off to sleep listening to some lovely sounds. i like nirvana as it has no adverts, have been listening to it for nearly 10 years now has helped me through some extremely difficult times.

@janeskettle, that's lovely, is your visualisation based on this poem?

mrsmindfulness.com/guest-house-poem/

Text if that's easier for people:

The Guest House

This being human is a guest house.
Every morning a new arrival.
A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.
Welcome and entertain them all!
Even if they are a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.
The dark thought, the shame, the malice.
meet them at the door laughing and invite them in.
Be grateful for whatever comes.
because each has been sent
as a guide from beyond.

— Jellaludin Rumi,
translation by Coleman Barks

I was learning about RAIN the other week at one of my courses. When you notice a thought or feeling:

Recognise: see what it is
Allow: no matter what it is, it’s ok to feel or think it
Investigate: ask yourself why you are having this thought or feeling
Non-identify: you are not this thought or feeling. It is temporary (much like rain itself). It will pass.

Thanks for the wonderful posts, keep them coming!
The wave cartoon is great!
I am regularly checking in here to keep myself calm and grounded.
A beautiful sunny day here, I can hear birdsong from my office and my colleagues are kind, sensible and caring so it's a good place to be.

It’s lovely and sunny here too! I’m in a neighbouring town as I see my therapist at 11.

I like this breathing exercise - it’s quite subtle.

That's helpful @LaneBoy, I'm also thinking of using hand washing times as a mindful 'pause' time!

I swam today and I find it very meditative and restful.

I am massively into meditation and journalling for my emotional and physical health!
People in real life think I'm batshit

But with two small kiddies it's hard
But now we are in self isolation I am determined to carry on meditating
When my little one naps I put my 4 year old in front of the tv and have 30/45 mins to myself
It's taken me 4 years to get to a point where I will actually be selfish and choose a meditation over tidying the house etc
My little boy understands and knows I need some quiet time to be a happier mum!
He even joins in sometimes

Anyway, I mainly use YouTube and I enjoy videos from 'mindful movement' and 'the honest guys'
Love gratitude ones, ones that calm the nervous system and improve health and healing..
Especially good in these current times!

Thanks @mimimonster123 that's helpful. Hope you get the time and space to continue!

Does anyone have a link to a third positive mental health thread? Is there one?!

It's here The 'Positive Mental Health' Corona virus thread Part III www.mumsnet.com/Talk/coronavirus/3850394-The-Positive-Mental-Health-Corona-virus-thread-Part-III

Fab thanks @SureTry, I'm feeling okay, bought some rescue remedy at lunchtime!

I think I'm going to have to stock up on some of that myself.

This made me feel so much better today.

for everyone

Hi all haven't had time to post as busy with work, good distraction! At home today. Hope all are okay. I notice they have posted some specific Coronavirus anxiety meditations in the Insight Timer App so that may be helpful.

Just been catching up on this thread.

I was talking to ds (who gets anxious) about living in the present moment (mindfulness?) and, I was speaking on the hoof hear, I speculated that anxiety is connected to thinking about the future, catastrophic thinking, imagining the worst. And low self esteem is linked to thinking about the past, dwelling a lot on past decisions that we see as "mistakes". And we often let thoughts of the past dominate, we can't control the past, only how we think about the past. Or we spend our time imagining the future, which isn't set in stone, and then imagining the worst will happen. And then we forget the present moment, that we are experiencing right now.

Does that make sense?