Mindfulness. It’s a term that we’re all getting pretty used to hearing these days with everyone’s obsession with all things simple living, meditation and Marie Kondo.
Although mindfulness has its roots in Buddhism, most religions include some form of prayer or meditation technique that helps you guide your thoughts away from your day-to-day actions towards a greater perspective and appreciation of the moment and life on the whole.
All sounds a bit New Age, right? So what does mindfulness actually mean? And how easy is it to incorporate within our busy modern-day lives? Here’s our beginner’s guide to the calming state of mind: what it is, why it’s important and how to practise it – even if you feel you’ve barely got time to eat.
What is mindfulness?
At its core, mindfulness is the act of being fully present. As in, right here, right now. It’s when your mind is completely in tune with what is happening around you, with what you’re doing and the environment that surrounds you.
Simple, huh? Well, in most cases, it’s actually not. Whenever we actually pause and attempt to remain in the present moment, our minds have a habit of drifting off either into the future or the past. We start worrying about things that haven’t happened yet and dwelling on things that have happened that we can’t change.
This is when our dear old friend anxiety rears its ugly head.
Mindfulness, when properly mastered (just like a Jedi Knight), is the best way of avoiding living in the past or future. The blissful state of mind can be achieved through many proven techniques such as meditation, yoga, jogging or simply standing, sitting or lying down. Usually, people find it best to have eyes closed, but they can also be open.
The tricky part (aside from the fact you’ve actually got to keep your mind still!), is that when you’re practising mindfulness, you can’t be thinking about the fact you’re practising it. You can’t obsess over the benefits, you just need to… be. Easy, no?
What are the benefits of mindfulness?
There are many benefits of mindfulness meditation that will improve both your physical and mental wellbeing. From decreasing stress and depression to helping you remain focussed and motivated, here are some of our favourite mindfulness meditation benefits.
1. It reduces stress and anxiety
Many of us spend our lives feeling anxious, irritable, easily agitated and restless. We develop headaches, skin rashes, clench our jaws and grind our teeth during the night. All of this can be alleviated once you begin to cultivate mindfulness in your everyday life. Having an acute awareness of your thoughts and emotions but also the ability to be fully present will help you calm your busy mind.
2. It improves your sleep
Those who have trouble sleeping will know the impact it has on their physical and mental health. Meditation, yoga and other techniques that help you remain in the present will help you get to sleep and better still – remain asleep through the night. This will lead to a far better quality of life. And… relax.
3. It can help you lose excess weight
Forget the fad diets and crazes – learning to pause and live in the moment is perhaps all you need to kick your weight-loss goals. A clinical study involving overweight and obese women found that mindfulness used to manage stress eating stabilised those with issues relating to weight. Ok, when can we get started?
4. It increases your focus
Do you find it hard to stay focused on something? Trouble concentrating? Don’t worry, you’re not alone. In today’s fast-paced world it’s getting harder to stay focused on what’s important, whether that’s at work or home.
Based on scientific research, mindfulness can help strengthen our attentional muscle, therefore helping you stay focused on the subject at hand. Hang on… are you still reading?
5. It can lower your blood pressure
It’s a well-known fact that high blood pressure increases the risk of having a stroke and cardiovascular disease – two of the world’s biggest killers. And although there are many medications that help manage high blood pressure, recent research shows how the practice of mindfulness meditation can lower blood pressure. Much better than popping nasty pills every day!
How to practise mindfulness
It’s clear there are countless benefits to practising mindfulness, but how do you actually go about doing it? Whether you head to your nearest meditation practice or go about your daily life focusing on moment-by-moment awareness, mindfulness is something you can practise anywhere once you know how. The trick? You’ve got to be committed.
1. Make a space for it
Don’t underestimate the power of your surrounding environment. Wherever you decide to practise mindfulness, ensure it’s a space that’s quiet and calm. Perhaps a room or space in your house you can dedicate solely to meditation – this way your mind and body will associate the area with practising mindfulness whenever you enter it.
2. Make time for it
It’s one thing to talk about practising mindfulness, it’s another thing entirely to actually make the time to do it. Just like the need to keep returning to the gym to notice any physical results, the same can be said for practising mindfulness. The key is consistency.
As well all know, factoring mindfulness into our busy daily lives is hard. It’s all well and good creating a sacred space to switch off and focus on your breathing, but that’s not going to cut it when your baby is teething or your boss is chasing you up on something!
3. Focus on the present moment
The key to practising mindfulness is being able to focus on the present moment. Don’t stress about the future, forget about the past – all you have is now. Easy, right? If only!
The best way to remain present is by focusing on your breathing. Whenever your mind starts to wander, pull it back to exactly what’s happening in the moment. Concentrate on your breathing as well as any sounds or scents around you. Anything that keeps you in the present moment.
Remember, the key here is not to do anything other than be. You’re maintaining a moment – no thoughts and feelings. Just pay attention to your breathing.
When it comes down to it, all you can really do is your best. Even if it’s just five minutes every day, on the train or when you get home from work and it’s your partner’s turn to cook. Before you know it, you’ll be a master in the art of mindfulness! Good luck.
You may also like
Guide
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/
Guide
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
Home. It’s where you’ll find most of us these days. The shift in routine, workstations and how time is spent has meant a change in attire too. Comfort-first is a mantra we’re all about and something we’re reaching for more than ever. Our collection of organically grown bamboo sleepwear and loungewear essentials are soft, simple and sustainable. Organically grown bamboo is highly breathable, comfy and soft. It is perfect for garments that sit close to the skin like underwear, socks, sleepwear and loungewear essentials. So, whether your plans as of late consist of organising your wardrobe, labelling your spice drawer, baking many many cakes, writing journal entries, working remotely or binging your favourite TV show - do so in something that's good for you and good for the planet. Our essentials are comfort-first, lounge-worthy and perfect for easy days. Our timeless designs, fits and colours are versatile and made for home and beyond. Discover an easy to wear collection of pants, layering pieces, jumpers and accessories that are made for you to be comfortable and feel comfortable in. So go on, make yourself a cup of herbal tea and place yourself in the corner of the lounge (our biased opinion of the best spot). Now that you have made yourself comfortable, keep reading our list of 5 lounge-worthy essentials. The Downtime Lounge Pant Okay, we’re just going to call it. They’re the most comfortable pants you’ll ever own. Our Downtime Lounge Pants are soft to the touch and light to wear. Crafted with a wide waistband, a gently-snug draped fit, a tapered leg and comfortable, fitted ankle cuffs. These easy to lounge in pants are complete with side pockets - perfect for snacks, phones and remotes that definitely won’t get lost in the lounge again. Pair back with our Downtime Lounge Top for the best loungewear combo for comfort. The Matching Set It's the new leisure suit, with plenty of stretch and comfort. The matching set is our go-to for long days spent at home and perfect for zooming, lounging and napping. With little effort, a matching loungewear set allows you to look put together with ease - simply match the colour from top to bottom and you’re good to go. Our favourite matching sets? Try the Downtime Lounge Top and Pants in timeless colours Storm and Black. Discover Athleisure - the perfect balance of comfort wear and low impact activity wear, crafted in a breathable blend of organically grown bamboo and organic cotton. Made to warm up, cool down and lounge around in. The saying goes, if it matches it counts as an outfit right? Discover our soft, simple, and sustainable sleepwear collection, made with organic bamboo to create the most comfortable pj’s. Earth inspired colours Storm, Dove, Dusty Pink and Black make this matching sleepwear set look so put together, crafted in luxuriously soft sustainable materials - no one will pick you’re even in your pyjamas. The Layering Hero Curl up on the lounge in our round-up of investment, timeless staples that play well inside and out., our certified organically grown bamboo pyjamas, loungewear and athleisure are comfy, breathable and soft to touch. Organically grown bamboo is thermoregulating and anti-static, making it perfect for garments that sit close to the skin. Naturally eco-friendly and hypoallergenic - wear our basics on their own or layer. Discover our Women's Long Sleeve Round Neck T-Shirt, Long Sleeve Bodysuit and Cami Top. The best part - our basics are so versatile and perfect for home and beyond. Ahh, now you’re comfy. The Answer To Toasty Toes Perfect for cosy days at home. Our Chunky Bed Socks are soft, comfy and warm. Featuring a loose leg opening and two-tone colour weave, our Chunky Bed Socks will fall softly on your foot and sit comfortably mid-calf. Crafted in a thick, soft knit for all-over comfort, our warm bed socks for women will keep you warm and cosy and won't slip. Now we have that sorted. Extra snacks for family movie time? Check. Facemask on? Check. Essential oils burning? Check. The Wrap-Yourself-In-This-All-Day A versatile way to add a little warmth to keep you cosy on the inside and out. Our Cosy Knit Wrap is 100% organically grown bamboo and 100% soft, warm and easy. The Cosy Knit Wrap is crafted in a heavyweight true knit. Luxuriously soft and premium to touch, the Cosy Knit Wrap is made with a two-tone effect and soft drape and is that extra piece of warmth you will reach for. Discover in Storm, Dove, Dusty Pink and Black. Shop and discover more sleepwear, loungewear and accessories and tag us in your best lounge looks @boody. #EveryBoody