Take Notice: Mindfulness in Enclosed Spaces

Taking Notice! Mindfulness programmes are naturally encouraged in an open space, outside where the grass is green, and the birds are chirping but there are times when we don’t have the energy to go outside and in some cases, you may not be in a position to leave an enclosed space, so here is what I do to stay mindful; to reduce stress and attain a moment of calm within closed walls.

Mindfulness Meditation

I know very cliché, I can already hear the sighs; meditation is one of the most well-known activities for better well-being but has often been seen as a waste of time or a bit of a joke. However, mindful meditation during a frantic period or when you are feeling overwhelmed, helps you realise that thoughts come and go on their own accord like clouds and that in itself is empowering.

First, mindfulness meditation is slightly different from what we understand about ‘meditation’.

Concentrative meditation involves focusing on a specific thing while tuning out everything else around you this would be Hollywood’s interpretation of Meditation, which is for instance focusing on a mantra like ‘Oms’ or reciting an affirmation slowly.

Mindful Meditation is about awareness and accepting your environment.

The Benefits of Mediation:

• Anxiety, depression and irritability all decrease with regular sessions of meditation.
• Memory improves; reactions times are faster
• Mental and Physical stamina improves
• Creativity Increases
• Regular meditators enjoy better and more fulfilling relationships

Let’s try it now! so focus, breath in, and breathe out slowly. Doing this at a set time daily has proven to have long-term effects on reducing anxiety, and preventing depression and for those who already have depression, it can help with your transition out of it.

Okay so let’s practice:

*Ideally you will be in a quiet area but when there is noise don’t see it as a distraction, accept it

Step 1: Sit Erect

Step 2: Now, focus on the breath, focus on your inhale and your exhale steadily and keep this up (when your mind wanders, gently and slowly bring your attention back)

Step 3: Keep this up for 2 minutes

You will slowly get the hang of it and adjust how long you will want to meditate.

Clearing Myths about meditation:

Okay, about meditation; referencing the words of Mark Williams and Danny Penman:

1. It’s not about becoming lazy, deadening your mind or accepting the unacceptable, it’s about providing greater clarity- spotting negative patterns and putting you back in control to make more considered decisions to change what needs to be changed
2. There is no failure or success, it can be difficult but just trying is already a good step
3. Patience and persistence are required but meditation liberates you from the pressure of time

I sincerely recommend their book: Mindfulness: Finding Peace in a frantic world. Their book provides a practical guide for practising mindfulness based on Mindfulness-based Cognitive Therapy (MBCT) and is suitable for people who don’t have a particular emotional or mental disorder. This book really opened my eyes when I was feeling overwhelmed and incapable of moving away from destructive emotions. A true beginner’s guide to putting a stop to obsessive negative cycles.

For those who may need more help one of the co-authors of mindfulness, co-wrote a book called: The Mindful Way through Depression. Both books have gotten positive feedback, you might want to check them out.

Diary Entries

Journalling, is another well-known activity for health and wellness and there are two types:

• Expressive writing: journalling your innermost feelings and thoughts; focusing on the experience.
• Gratitude journaling: focusing on the positive aspects of life by capturing situations, events, and interactions for which you are grateful.

The Benefits of Journalling run far and wide and I don’t want to bore you with endless facts, so here are a few:

• Reducing anxiety
• Breaking away from a nonstop cycle of obsessive thinking and brooding
• Improving the awareness and perception of events
• Regulating emotions
• Encouraging awareness
• Boosting physical health

You do not have to restrict yourself to traditional journalling (writing in a notebook), you can also type in a digital notepad or voice record on your phone, whatever works for you. The most important point is that you feel safe and comfortable doing the activity.

Privacy:

I had an old friend find my diary and just read a page out of my book before so I definitely recommend thinking of ways to make sure your diary logs remain private. Unless you’re leaving your thoughts to be passed down like Marcus Aurelius I would encourage you to maybe purchase a book with a padlock.

Open-up Your Senses

This builds a sense of awareness which is necessary when you numb yourself from the sometimes suffocating feeling of an enclosed space, it’s up to you to decide what you do with this feeling so that it is not prolonged (now that you have noticed).

• Sight: State 3 things you see around you that vary in distance
• Smell: What does your environment smell like (if you have an odour you should probably take a shower, it will make you feel better, trust me)
• Taste: Are you eating something? what does it taste like? (if your mouth is kind of bitter and you’re not eating, you should probably brush your teeth)
• Touch: Touch some fabric and then touch the skin on your face, notice the difference
• Sound: Concentrate and in your head (or out loud if you want) describe 3 things you hear around you 

Opening up/ activating your senses is about grounding yourself in the moment- this is an exercise that is helpful when you are feeling overwhelmed.

Time Management Games/ Hobbies

Time management tasks are not supposed to make you feel rushed or competitive. The goal is to use your patience to focus on a particular task to achieve a desired outcome. Some of the main causes of stress are when your input doesn’t give you your aspired output, where the actual self is far from your ideal self. It’s the worst feeling ever

Time management activities can help take some pressure off yourself mentally and physically and make you feel a sense of accomplishment when you’re feeling overwhelmed by negative emotions/moods. Some examples of some Time management tasks :

• Washing the dishes
• Jigsaw Puzzles: I prefer pictures that are not repetitive in pattern and shades of colour (I saw a jigsaw puzzle online and the image was a wave; imagine trying to differentiate between 2-3 shades of blue and some white pieces, figuring out which goes where for a 1000 piece puzzle! I cry) 
• Chess: (If you already know how to play) a game that teaches you to have some pace and be mindful of your actions there are various free apps available.
• Knitting, Sewing or crafting e.g. paper cranes
• Colouring

If you have any more suggestions let me know; more variety makes it more interesting and less repetitive.

To sum up, there aren’t any chronological steps or regulations for mindfulness it’s all about you being at ease and being present; its as simple as taking a deep breath, just like that and for a second you feel a connection with yourself a connection that grounds you, making you feel in control. With enough consistency, you can feel your anxiety, stress and tension decrease as you set out to do other activities. 

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