Mindfulness and Meditation Workshop

This month the Be Well Collective hosted an incredible workshop focusing on all things Mindfulness and Meditation.

The workshop kicked off with a talk by successful model Sacha M’Baye. Sacha shared how using mindfulness and meditation techniques helped to transform his mindset and wellbeing after finding himself struggling with anxieties and declining mental health as a young model.

Sacha co-hosted the workshop alongside fashion and travel blogger Jordan Collyer. Jordan shared some equally interesting and shocking statistics on the relationship between the use of social media and mental health issues. Jordan’s experience using similar mindfulness and meditation techniques has enabled her to live more in the present and impact all aspects of her life including reduced stress, increased productivity, sleep and even helping to reduce health issues such as irritable bowel syndrome.

What the Be Well Collective learnt

For those unable to attend the workshop we have put together a list of what we learnt, so that you are equipped with the knowledge and know-how, to easily apply these methods into your everyday life. 

Be present

Sacha shared with us that “50% of our time is spent living in the past, 49% thinking about the future and only 1% in the present.” This idea that we are constantly concerned about what has been or what will be, means we are unable to live in the moment, appreciate what we have and what we are experiencing at any given time. The concept of living in the present and experiencing the moment is a psychological process called mindfulness.

Just think, how many times have you been on the move or sitting in front of your computer and quickly wolfed down your lunch, whilst your brain is in overdrive thinking what you have to do next, where you are heading or how your morning meeting went? Before you know it you’ve finished the meal without even having the chance to enjoy the food. Instead, a mindful way to eat would be to take time out of your day to sit and appreciate your meal, do so away from your desk or sat down at a table, chew slowly, appreciate the taste and texture of the food. This is a mindful way of eating, better for your mind and considerably better for your digestion!

Reduce screen time

We can all fall guilty to spending too much time on our phones. Scrolling through social media, checking emails or the constant alerts from the ten’s of whatsapp groups you find yourself added to. It is so easy now to spend hours and hours a day stuck to our screens! 

We often use our phones as a method of distraction or procrastination. How many of us wake and the first thing we do is pick up our phones spending at least five minutes staring at the screen, before even peeking a foot out from under the covers? 

Nowadays, it is so much harder to just simply be; wait for the next tube or while the kettle is boiling, or sat on the bus, without reaching for our phones the first second we are alone with our thoughts. Our brains are busy and on the hunt for constant stimulation, but this isn’t always a good thing. 

The next time you feel yourself reaching for your phone for a distraction, try to be aware of this and instead, allow yourself the moment without it. 

Jordan recommends to use an app to indicate the screen time you succumb to each day. Being made aware of this can often help to encourage us to reduce the number.

Gratitude

During the workshop Sacha and Jordan encouraged everyone to write a gratitude list. A simple act of writing down three things that you are grateful for.

Jordan uses this technique of mindfulness at the beginning of each day to reconnect with what it is in her life that she appreciates. We tend to get bogged down with what we don’t do or don’t have, so instead use this daily tool to remind yourself of the positives in life.

Breathe

Breathe. It might sound simple but it is one of the most effective and easy techniques that you can use to help calm your nervous system, get oxygen pumping through your blood and give yourself a moment to be with your mind, simply focusing on one thing. Breathe deeply and into the diaphragm rather than short, quick breaths into the upper chest, that we often take when stressed.

The “three, four, five breath” is an easy method to practice and remember. Simply breathe in for three, hold for four and exhale for a count of five, all the time focusing on your inhale and exhale. Do this five times and you have practiced mindfulness for one minute!

Visualisation

Another effective and easy tool we were introduced to is the method of visualisation. Visualise what you wish to achieve on a daily basis and practice this tool to help manifest positive change in your life. 

If you focus on what you want to happen, you are more likely to have this idea at the forefront of your mind and so creating a reminder and constant encouragement to make it happen. 

The Mind Diagram

Lastly, Sacha uses the Mind Diagram. The Mind Diagram is a map which consists of five different states of emotion. When a negative thought finds its way into your head, the Mind Diagram enables you to realise that the thought fits into one of the five categories. Be aware of this, aware that the thought is not permanent, out of your control, allowing you to let it pass. 

Meditation

To end the workshop we were lucky enough to have top meditation teacher, Cornelius O’Shaughnessy lead us through a guided meditation. Founder of Bodhimaya, Cornelius has studied the mind, meditation and Eastern philosophy for over 23 years and is well-known for his ability to affect change in people.

Cornelius talked us through the meditation, focusing on the breath, allowing thoughts to come and go without stressing to push them away. 

A massive thank you to A Place to Heal for allowing us to use your beautiful venue and to all three speakers who shared their knowledge, experiences and insights.