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Mindfulness Is The Best Investment In You – Happy Healthy

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Mindfulness Is The Best Investment In You

Mindfulness Is The Best Investment In You

– Scroll down for English version – 

At blive mindful er i min optik en af de bedste gaver, vi kan give os selv. Det er en fantastisk investering i os selv. At være mindful skaber lykke og balance i livet, samt gør dig bedre rustet til at håndtere svære tider og stressede perioder. At blive mindful kan dog virke tidskrævende, kompliceret, og som noget der kræver flere timer i skrædderstilling med lukkede øjne. Det er det heldigvis ikke. Få her mine bedste råd til at blive mere mindful.

Hvad er mindfulness?

Mindfulness og meditation er hjernetræning, der gør dig bedre i stand til at være til stede i nuet og føle glæde samt gør dig bedre til at håndtere livet og alle dets udfordringer. Det sætter ro i sindet, pulsen og følelserne. Du opnår en bedre opmærksomhed, koncentration og beslutningstagning samt gør dig mere produktiv. Den klassiske stopklods for folk er dog ofte ”jamen det har jeg jo netop ikke tid til..” Og sådan havde jeg det virkelig også engang.

At praktisere mindfulness

Jeg er i dag færdiguddannet ”Mindfulness Practitioner”. Inden jeg tog denne uddannelse, havde jeg dog svært ved at blive mindful. Jeg ville så gerne, men det var svært for mig.
Jeg følte tit, at jeg ikke havde tid til det
Jeg følte ikke rigtigt, at jeg fik nogen effekt af det
Jeg følte altid, at jeg havde noget andet mere effektivt eller sjovere at tage mig til
Noget du kender? 
Set i bakspejlet var det klart, at jeg havde det sådan, og at du måske også har det sådan lige nu, fordi mindfulness kræver øvelse over tid, førend effekterne rigtigt træder ind. Den gode nyhed er, at det kan lykkes at blive mindful. I dag øver jeg på at “være mindful” hver dag. Nogle gange bliver det måske kun til 5 minutters meditation i løbet af dagen eller et par pauser med dybe vejretrækninger – men selv lidt tæller. I dag er det meget nemmere for mig, da jeg er begyndt at mærke de fantastiske effekter. Jeg føler en større ro, større overblik og overskud, mere venlighed og kærlighed (især overfor mig selv). Og jeg har endda først lige åbnet op for posen af de gode effekter. Det kan hurtigt lyde som en rigtig salgstale af mindfulness, men det er også fordi, at der er SÅ meget positivt at sige om det. Der er vel også en grund til, at buddhisterne har dyrket det i over 2500 år efterhånden…
Hvordan er jeg så nået hertil? 
Min uddannelse har selvfølgelig været en kæmpe faktor, i og med vi har trænet mindfulness en masse, samt vi havde til lektie dagligt at meditere, gøre noget godt for os selv og andre samt øve os i ikke at være fordømmende men i stedet møde alt og alle kærligt og venligt. Denne lektie har jeg intentioner om fortsat at øve hver dag for altid.
En andet væsentligt skridt er at forstå, hvad mindfulness i virkeligheden er. Mindfulness er ikke noget, “man kan gå til”, men det er noget man lærer at blive”. Man ER mindful, man gør ikke mindfulness.
Tålmodighed. Man skal væbne sig med tålmodighed og tro på, at det nok skal komme. ALLE kan blive mindful, og alle kan komme til at mærke de positive effekter deraf.

Hvordan du bliver mindful:

– Har du svært ved at meditere, så start med at bruge guidede meditationer (der findes mange rigtig gode apps til dette)
– Sæt ikke barren og forventningerne for højt. Sætter du dig med det samme for at skulle meditere 20 minutter hver dag, så kan du hurtigt føle nederlag, når det blot en enkelt dag ikke lykkes. Denne følelse fjerner hurtigt din motivation (dette var bl.a, hvad jeg selv gjorde forkert). Læg i stedet ud med fx at meditere et par dage om ugen og få en succes med dette. Herefter kan du begynde at gøre det flere og flere dage. Du behøver heller ikke 20 minutter, også fem minutters meditationer har en effekt. Start altid i det små og bevæg dig langsomt op til hyppigere og længere meditationer.
– Brug dybe vejrtrækninger i løbet af dagen. Sæt evt nogle pauser ind i din hverdag, hvor du i et par minutter sidder i ro og mag og trækker vejret DYBT ind – helt ned i maven. Træk vejret ind, mens du tæller til fire, hold vejret mens du tæller til seks, og pust ud mens du tæller til 8. Dette aktiverer det parasympatiske nervesystem og skaber ro og afstresning i hele din krop – også dine tanker. Lav gerne denne øvelse dagligt og hver gang dine tanker eller krop har brug for at slappe af.
– Du kan også gøre det til en vane at tage dybe vejrtrækninger i et minut før hvert hovedmåltid. Dette skaber rolige og gode rammer for måltidet, samt det endda gavner din fedtforbrænding og fordøjelse som endnu en bonuseffekt.
Husk! Den tid du bruger på meditation, selv kun 5 minutter om dagen, faktisk vil give dig mere tid, fordi du netop bliver mere produktiv og mere effektiv med den tid, du har.

– Kærlig hilsen Julie/HappyHealthy – 

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– ENGLISH-

Being mindful is in my opinion the best thing you can ever do to yourself. It is literally the best investment in YOU. Being mindful creates happiness and balance in your life plus it makes you better at dealing with difficult times and stress. Many people think that mindfulness is time consuming and means several hours with crossed legs and closed eyes. But this is not how it is. In this post I tell you more about mindfulness and give you my top tips on how to become mindful.

 What is mindfulness?

Mindfulness and meditation are brain exercises that make us better able to cope with life and its challenges. It puts peace to mind, heart rate and feelings. It improves your attention, concentration and decision-making and make you more productive. The classic obstacle for most people, though, is “well, I do not have the time..” I’ve felt like that for a long time too.

Mindfulness practitioner

Today I’ve educated myself to become a “Mindfulness Practitioner”. Before I started on this education I had troubles becoming mindful though. I wanted to, but I found it very difficult.
I often felt like I did not have the time
I never really felt a great effect from it
I always felt like I had something more productive or fun to do.
Recognize any? 
Today I think it is quite obvious why I felt like this and why you might also feel like this right now. Because mindfulness needs regular practice and time. Otherwise you will not feel the effects from it. The good news is, though, that it is possible to become mindful, for everyone. Today I practice mindfulness every day. Some days it’s only 5 minutes of meditation or a couple of breaks with deep belly breaths – but even this counts too. Today it is so much easier for me because I’ve finally started to feel the amazing effects from it. I feel more calm, more in head of time, higher tolerance, more friendliness and love (especially towards myself). And I’ve even just begun to unwrap the mindful “goodie bag”. I know how this quickly sounds like a sales tale but that is because there really is SO many positive things to say about mindfulness. I guess that is also the reason why the buddhists have practiced if for more than 2500 years now…
How did I get here, then?
My education have been a huge factor, of course, since we’ve have practiced and trained a lot. Furthermore we had daily homework consisting of meditation, doing good things for ourselves and others plus trying not to meet anything or anyone judgemental but instead with love and kindness. I have intentions to keep on practice this homework every day for the rest of my life.
Another important aspect is to understand what mindfulness really means. Mindfulness is not something you can “go to”, practice or do occasionally. It is something you “become”. You ARE mindful, you can not do mindfulness.
Patience. Be patient and have faith that you will succeed. EVERYONE is able to become mindful and everyone will feel the positive effects too.

How to become mindful:

– Guided meditations can be a really good place to start (there are many great apps for this). As time goes and you become better at your meditation practice you can begin to do more silence meditation etc. I use guided meditation regularly. My favourite app for this is Headspace. It is great for beginners since it guides you slowly and step by step. (Not sponsored)
– Don’t start off with too high expectations. Many people make this mistake in the beginning, including myself. I knew all the benefits from meditation and thought “This is great, I must do this every day for 20 minutes”. But I struggled to incorporate these 20 minutes in my day and I quickly ended up with a day without meditation or just a short meditation. Since my expectation was higher it felt like a failure which removed my motivation for it. So a big step for me to succeed with meditation is setting little goals to begin with. Try to start off with an intention of meditating 2-3 times per week. When you succeed with this you will get more motivation and you can begin to aim for more days. Instead of meditating for 20 minutes begin with 5 minutes. Begin with little steps and move up from there.
– Do deep belly breaths during the day. Just take a break or two for a couple of minutes to relax and breath. Try this breathing exercise: Breath in while counting to 4, hold your breath while counting to 6 and breath out while counting to 8. This activates your parasympathetic nervous system making you relax and calm in your entire body – and your thoughts. Repeat 10 times. Do this daily and whenever you need to calm your mind and body.
– You can also make it a habit to take one minute with deep belly breaths before every main meal. This creates a calm and relaxing meal that even boosts you fat burn and improves your digestion – extra bonus!
I promise you it’s worth the effort. Suddenly you feel the effects too and it becomes easier and easier. Suddenly you will get addicted, I promise. 😉

– Love Julie/HappyHealthy – 

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