As transformative as it can be to one’s life, meditation isn’t for everyone.
Failure in meditation can contribute to a lack of self-care on the whole. Once we drop one aspect, it becomes a waterfall effect. Stillness, and its benefits, comes in many forms other than the act of meditating and you can get involved as soon as today (really!).
Meditation may not be for all, but self-care certainly is. Strip back the core of what meditation is, to ground yourself, and you will find parts of your life where you can infuse the concepts in different ways that are uniquely-you.
The goal here is to find peace in your daily life. From the office to the gym to home with the family, take into account our alternatives to meditation and how you can start your practice of self-care. If you’re feeling inspired, pop a comment at the end of the article and tell us how you’re changing your day for peace, without sitting meditation.
Breathing
A fundamental part of meditation is using your breath and observing its presence. Rather than sitting still with your eyes closed in an attempt to form some clarity, try noticing the way you breathe whilst moving through your day – in the line at the supermarket, at your desk at work, before or after important meetings, when stuck in traffic. Whatever the situation, take a step back and focus on your breathing.
Music Therapy
We feel the rhythm of music in our bodies, so deeply connected to our emotions and physical reactions. Music as therapy is an increasingly popular mindfulness practice, and as a bonus, it’s completely free for all to enjoy. You don’t have to splash on an expensive class to get back to who you are either. All it takes is awareness in your choice of music and a space to let yourself feel the beat.
In a 2015 study, researchers found that music-based mindfulness was a powerful tool in helping women experiencing breast cancer treatment. It was found to increase and improve their attention over time, and enhance their mood.
Yoga
The team at Boody love yoga and its benefits, whether it’s part of our morning routine or a tool to ward off the winter chill. We’re firm believers in using yoga as meditation – to reduce stress, improve concentration, increase self-awareness, boost happiness and slow the process of aging. It’s powerful, y’all. Yoga as spiritual meditation has existed almost synonymously for thousands of years.
For anyone that finds meditation to be boring, uninspired or forced, at the end of a yoga class often your mind needs a rest. Savasana (that time post-class where you just lie there) is regarded as one of the hardest ‘poses’ for Yogis. Why? I mean, you just lie there, right? Well, like meditation, your mind is racing and your heart is beating fast due to the cardio movements you’ve just performed. But if you hate the idea of being still, this is a great habit to recover after a sweat sesh as you’re essentially in the perfect position to just ‘be’.
Swimming
It may not seem obvious at first, but lap swimming is a popular alternative for meditation loathers to find peace in their day.
Simply, a swim in a 50-metre lap pool can be spiritual because you’re using important aspects of meditation: your breath and your concentration. Plus, the solitude really helps if you’re constantly distracted by others or your own ability to talk in even the quietest moments. You may think you can talk underwater, but the reality is, it’s an environment where you’re forced to be alone with your thoughts and your breathing. Take advantage of this time and concentrate on adding a mindful element to your physical actions.
Walking or Hiking
Walking meditation is all about the experience of movement. Unlike ‘regular’ meditation, you can reap the benefits without closing your eyes or remaining still – both barriers to forming a consistent and meaningful practice.
Need an energy boost? Take a solo walk in nature and get back to you. Some quick tips to make a real impact on your next meditation-based stroll:
- Be aware of the feeling of the wind, sun, and possibly rain, on your skin
- Take in the sounds of nature – and choose when, and if, you will block out certain sound intrusions or make others louder
- Be mindful of what your body is doing whilst walking and how it feels
- Feel the weight shift between each foot and alternate this
Now you’re across the alternative ways to find peace in your daily life, give yourself permission to take a long walk, swim a few laps of your local pool, or stay right until the end of your next yoga class. A relaxed state of mind works beyond an often-restrictive still meditation, so branch out and see what works for you.
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How To Check Your Breasts
What’s the first thing you think to look for when you hear the phrase ‘check your breasts’? It’s often the idea that you’re looking for a lump. Right? Did you know that there are actually 12 symptoms of breast cancer that can help you be more confident to report a persistent breast change? We bet you also didn't know that the changes to look out for are very similar for both women and men. October is Breast Cancer Awareness Month, an annual campaign to raise awareness about the impact of breast cancer. Breast cancer is the most commonly diagnosed cancer in Australia, with 9 people losing their lives to the disease every day. According to the National Breast Cancer Foundation Australia, 1 in 7 women are diagnosed with breast cancer in their lifetime and about 1 in 700 men are diagnosed with the disease too. But thanks to research the relative survival rate for breast cancer in Australia has improved from 76% to 91%. As a brand that creates intimates - it seemed fit for us to use our platform to talk to breast cancer and use the month of October to simply be breast aware - because if you grow them, you should know them. So, what should my breasts feel like? Firstly, it’s important to acknowledge that only you can really know your breasts. The way breasts look and feel will vary for every person. That is why it is so important to be breast aware as this will ensure you can acknowledge a change - if there is one. Remember, October is a reminder to check your breasts - but checking should be made part of your monthly routine. “Forty percent of diagnosed breast cancers are detected by women who feel a lump, so establishing a regular breast self-exam is very important.” Source: nationalbreastcancer.org What are the 12 symptoms? The following 12 signs are things to be aware of. Yes, sometimes it is just your body but a change noticed that is persistent - is best checked by your doctor. It is important to note, different people have different symptoms of breast cancer. Some people do not have any signs or symptoms at all. New lump in the breast or underarm (armpit) Thickening or swelling of part of the breast Irritation or dimpling of breast skin Redness or flaky skin in the nipple area or the breast Pulling in of the nipple or pain in the nipple area Nipple discharge other than breast milk Any change in the size or the shape of the breast Changes in the shape of the nipple Pain in any area of the breast Growing veins Nipple retraction Thickening of the nipple or breast skin How should A breast self-exam be performed? In the Shower With the pads/flats of your 3 middle fingers, check the entire breast and armpit area pressing down with light, medium, and firm pressure. Check both breasts each month feeling for any lump, thickening, hardened knot, or any other breast changes. In Front of a Mirror Visually inspect your breasts with your arms at your sides. Next, raise your arms high overhead. Look for any changes in the contour, any swelling, or dimpling of the skin, or changes in the nipples. Next, rest your palms on your hips and press firmly to flex your chest muscles. Left and right breasts will not exactly match—few women’s breasts do, so look for any dimpling, puckering, or changes, particularly on one side. Lying Down When lying down, the breast tissue spreads out evenly along the chest wall. Place a pillow under your right shoulder and your right arm behind your head. Using your left hand, move the pads of your fingers around your right breast gently covering the entire breast area and armpit. Use light, medium, and firm pressure. Squeeze the nipple; check for discharge and lumps. Repeat these steps for your left breast. What does a lump feel like? A new lump is one of the most common signs of breast cancer. Lumps that are breast cancers can vary. For example, they may be painless or painful. Lumps can also be a sign of a benign (non-cancerous) breast condition. However, if you have found a new lump or breast change, it is important to see your doctor so that it can be checked by a health professional. When should I see a doctor? A breast change doesn't always mean it is ‘cancer’. However, being breast aware is invaluable and if you do see a sign, have a symptom, don't feel right or simply just want to be sure - we encourage it! Early detection gives the best possible chance of survival if you are diagnosed with breast cancer. It is important to remember that breast awareness does not replace having regular mammograms and other screening tests as recommended by your doctor. Some people diagnosed with breast cancer have signs or symptoms. However, some women have no signs/symptoms and the breast cancer is found during a screening mammogram. How often should I get a mammogram? In general, women should have a yearly clinical breast examination by a doctor beginning at age 20 and start having annual mammograms beginning at age 40. BreastScreen Australia offers free mammograms to women aged between 40 and 74 years. If you experience any breast symptoms or unusual changes, see your doctor without delay. If you have a strong family history or you are concerned that you may have an increased risk of breast cancer, always talk to your doctor. Your doctor will help you assess and manage your breast cancer risk and will advise of any additional precautions or screening you may require. Mammograms are not recommended for male breast cancer screening in Australia. However, other tools to check include a clinical breast examination, an ultrasound and a biopsy. So, do men get breast cancer? So many people assume breast cancer affects women only. Breast cancer affects both men and women, because men and women both have breast tissue. About 1 in 700 men are diagnosed with breast cancer* in Australia. If you are a man or are reading this and have men in your life - it is important to make them always aware and let them know that if there are any new and unusual changes to their breasts - they should be aware and seek attention. Our platform is open to #EveryBoody For the month of October, we will use our platform to talk to breast cancer awareness and share insights through personal stories. Our platform is open to #EveryBoody. If you have a story you would like to share, want to share someone else's story or have someone you want to give a shout out to - please reach out to us. We would be honoured to share your story and your message. As one of the most common cancers in the world and a cancer that has touched so many in one way or another - simply starting the conversation and education pieces like this will help lead to an increased awareness. Contact marketing@boody.com.au to share a story. Sources: https://nbcf.org.au/about-breast-cancer/detection-and-awareness/breast-cancer-symptoms/, https://www.nationalbreastcancer.org/breast-self-exam, https://www.breastcancer.org/symptoms/testing/types/self_exam, https://nbcf.org.au/about-breast-cancer/breast-cancer-stats/
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The Ultimate Beginner's Guide to Zero-Waste Living
So, you have heard the term zero-waste and you’re interested to learn more. A zero-waste lifestyle is about being mindful and considered in your everyday actions. A zero-waste lifestyle is a journey and the notion of avoiding, reducing and eliminating waste from your home and habits will not happen in an instant. The idea of waste-free living is about making considered decisions that are simple everyday swaps. While this lifestyle has a real, community-wide impact, it simply starts with you and your everyday actions. The five main principles of zero waste living are Refuse what you don't need Reduce what you do use Reuse whatever you can Recycle what you can't refuse or reduce Rot whatever else remains Write down the reasons why you want to start waste-free living This is a good place to start because it clarifies the reasons why. Okay, we’ll start. Remove single-use plastics Eat healthier meals Save money Support local businesses Help preserve the planet for future generations Where to start? Let's look at your habits. By identifying what is causing the most waste, we can make swaps and replace them with more sustainable habits. Note: Before buying anything new, use what you have first. 1. Be mindful of reducing waste at home Your home is where your waste-free living journey starts. By being mindful of what you bring home you will be able to manage your waste journey. This includes the food we buy, the clothing we wear and everything else in between. 2. Shop at bulk food stores By shopping at bulk food stores you will reduce both your packaging waste and also your food waste. Buying in bulk eliminates the need for fancy packaging & single-use plastic. Make sure to always have your reusable shopping bags handy! 3. Organised for when you’re out In addition to bringing your own containers while shopping, carry your own set of reusable containers for eating on the go. Ensure you have a reusable coffee cup handy when ordering coffee. Better yet, create a plastic-free car kit so that you are organised whenever you’re on the go. 4. Reconsider products you have always used Can you replace some of the products you buy with others that come package-free? Think personal care, cleaning products and soap. You can also opt for making your own with so many alternatives including using bar soap instead of a dispenser and choosing to make your own zero-waste cleaning products. What Zero Waste products should I buy first? There are few essential items that will facilitate the lifestyle change and make the largest difference for the environment. Plastic alternatives are a huge component of this. Essentials to help you on your journey include: Reusable grocery bags Reusable produce bags Reusable water bottle Reusable coffee/teacup Glass jars for food storage Dual compartment trash can Compost bin For more sustainable tips, follow @boody #EveryBoody
Guide
5 Lounge-Worthy Essentials
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