Fall seemed to arrive just this past week. We’ve been lulled by unseasonably warm temps and now the harsh reality that snow and ice will be here shortly is upon us. There is something melancholy about this time of year for me. Maybe it’s the bare trees. None the less, it made me take more notice of an article in last Saturday’s Journal Watch.
A new study showed how just 10 minutes of daily mindfulness practice can improve wellbeing, ease depression and anxiety, and help people to be more motivated to improve their lifestyle – including healthier exercise, eating and sleeping habits. The research, which enrolled 1247 adults from 91 countries, demonstrates that brief daily mindfulness sessions, delivered through a free mobile app Medito, can have profound benefits.
The app is from Medito Foundation whose goal is to improve people’s mental wellbeing through mindfulness and meditation and to create a more mindful and compassionate world. The app has various exercises to try. You might also find the video below, featuring the founder of Mindfulness Based Stress Reduction useful.
Don’t think you can commit to a mindfulness practice, what about 20 seconds?
A few days ago, I came across the CNN report Doing this for 20 seconds a day can relieve stress and anxiety.
Eli Susman has been studying whether a quick moment of self-compassionate touch-soothing yourself through physical contact-could induce similar mental health benefits as meditation, which usually requires more time and commitment. The study showed a single 20 second session of self-compassionate touch significantly reduced stress, increased kindness to the participant and improved mental well-being. The effects on mental health were greater among people who performed this micro practice daily than those who did not practice as often.
Note that while self-compassionate touch showed similar mental health benefits to long-term therapy, it is not a complete substitute for it — especially among those with diagnosed mental health conditions. “It’s a quick fix for restructuring your way of thinking, but changing maladaptive behaviors and thought patterns takes a lot more time and work.”
How to practice self-compassionate touch
The benefit of self-compassionate touch is that it can be practiced anywhere, whether at home or on a crowded train, Susman said. First, close your mind and think about a recent mistake or moment that made you feel unworthy or a failure. When these moments are remembered, notice any changes in your body.
Second, find a place to touch your body that is comfortable for you. In the study, people had a hand over their heart and one over their belly, but they were also encouraged to use any other form of touch if it felt more comfortable to them. Doing so can include stroking the back of the neck, using the thumb to massage a spot on the palm or stroking the upper arms like a hug. Susman advised focusing on the sensation and warmth of the touch.
Third, people should ask themselves, “How can I be a friend to myself at this moment?” focusing on forgiving and accepting their imperfections. After 20 seconds, people can open their eyes or repeat the session as often as needed.
The video below recaps the article and demonstrates the self-compassionate exercise.
If neither of these strategies appeal to you, what about Yoga-Nidra? There is quite a bit of research piling up about how this can help in multiple of ways.
Yoga Nidra involves slowing down and chilling out. No movement required. Lying still you move into a deep state of relaxation with awareness. This state involves moving from consciousness while awake to dreaming and then to not-dreaming while remaining awake — going past the unconscious to the conscious.” This practice is guided, and just 10 minutes can yield pretty significant results. This can also be called None Sleep Deep Rest (NSDR). Try some of the following videos to see if this could be a good practice for you.
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