© Copyright 2019 Grief Probate Journey Blog *PLEASE NOTE THIS INFORMATION IS SOURCED FROM UK and AMERICAN WEBSITES* It is also based on our own experience. *We are not experts in this field, we are speaking purely on our own experience with information sought from the internet to give further examples. *
Please see: Mindfulness: Grief, Coronavirus which covers:
- Introduction/Our Story
- Illustrative Examples: Mindfulness
- Illustrative Examples: Mindfulness and Grief
- Mindfulness and Grief
- Mindfulness and Exercise
- YouTube Video: Mindfulness and Sleep
- Illustrative Examples: Mindfulness and Sleep
- Mindfulness and Sleep
- YouTube Video: Mindful Exercise For Overcoming Anxiety
- Illustrative Examples: Mindfulness and Anxiety
- Mindfulness and Anxiety
- YouTube Videos: Mindfulness and Children
- Illustrative Examples: Mindfulness and Children
- Mindfulness and Children
- YouTube Videos: Mindfulness and Coronavirus
- Illustrative Examples: Mindfulness and Coronavirus
- Mindfulness and Coronavirus
- Useful Links
- Our Final Thoughts and YouTube Video
1. Introduction/Our Story
We have decided to do this topic considering everything that is happening at the moment and it also seemed right following on from Mental Health Awareness Week, and our topic: Mental Health Awareness Week: 18th -24th May 2020 – Guest Feature – Chantelle Newell: Counsellor and Mediator.
The coronavirus pandemic and lockdown pressed pause on life for people worldwide. We were unable to continue with things that were considered our daily life. Instead, we had to adapt to the massive lifestyle change and almost create a new way of life. On top of that, we were dealing with the uncertainty of what exactly we are living through and how long we would potentially be on lockdown for. Extremely trying times. Some people are dealing with the loss of loved one’s either to coronavirus or other illnesses during this time. It is unimaginable what it is like dealing with loss, grief and coronavirus all at the same time, as well as loss suffered before coronavirus like my sister and I.
Now the lockdown is easing, this means some things have been unpaused one main aspect is those who can’t work from home should now return to work.
This prospect could possibly or potentially cause anxiety for people as they could have been becoming accustomed to the new way of doing things and now it has to change.
There is also a concern for children returning to school. Is it safe for them, how will the social guideline rules affect them mentally?
For my sister and I, we will now have to continue doing things we had started pre coronavirus. For me, that means dealing with something new, as well as everything else that has become my routine since lockdown. For my sister (as she is a keyworker) this means fitting in having to do this in-between work and everything else that is her new daily routine (pre coronavirus).
There are still so many things going on, and this is why we felt it important to do this topic because as we are moving and evolving through these uncertain times, it is also important that we continue to be mindful of our mental health and well-being.
Please see: Mindfulness And: Grief, Exercise, Sleep, Anxiety, Children, Coronavirus
2. Illustrative Examples: Mindfulness
“It can be easy to rush through life without stopping to notice much”.
“Paying more attention to the present moment – to your own thoughts and feelings, and to the world around you – can improve your mental wellbeing”.
“You can check your mood using this simple” mood self-assessment quiz.
How to Practice Mindfulness
- “Take a seat. Find a place to sit that feels calm and quiet to you”.
- “Set a time limit. If you’re just beginning, it can help to choose a short time, such as 5 or 10 minutes”.
- “Notice your body”.
- “Feel your breath”.
- “Notice when your mind has wandered”.
- “Be kind to your wandering mind”. (12 Dec 2018)
Here are tips from Francis and Santee on learning to master mindfulness:
- “Start with baby steps”.
- “Take note when your attention wanders off”.
- “Accept discomfort”.
- “The mind will seem to have a mind of its own, Santee says”.
- “Develop concentration and mindfulness together, Francis says”.
- “Practice mindful walking”. (More items…) (20 Mar 2015)
How to Become a More Mindful Person
- “Take a walk outside. Taking a breather outside is one of the most mindful things you can do”.
- “Stay present, and in the moment, even when you find your mind drifting off”.
- “Create something, anything”.
- “Breathe deeply”.
- “Disconnect from your phone”.
- “Be Bored”.
- “Do not multitask”.
- “Have fun”!
“Children & young people; For children and young people · Coronavirus and your … Provides information on mindfulness, how to practice it and how it can help”.
“Mindfulness improves physical health”.
“Mindfulness can: help relieve stress, treat heart disease, lower blood pressure, reduce chronic pain, , improve sleep, and alleviate gastrointestinal difficulties”. (5 May 2020).
The Best Meditation Apps of 2019
- “The Mindfulness App”.
- “Stop, Breathe & Think”.
- “Insight Timer”.
- “10% Happier”. (More items…_ (23 Apr 2019)
4. Illustrative Examples: Mindfulness and Grief
5. Mindfulness and Grief:
“Mindfulness is a way of life in which we become aware of the present – our thoughts and feelings, our physical experience, and the world around us. … There are two common ways many of us cope with grief – we become completely consumed and feel trapped by our grief”.
“Over time, you will come to understand that mindful grieving means feeling your emotional turmoil rather than suppressing it”.
“Mindfulness is a way of life in which we become aware of the present – our thoughts and feelings, our physical experience, and the world around us. … There are two common ways many of us cope with grief – we become completely consumed and feel trapped by our grief.”
“Ask yourself what grief you felt in the interaction and fully feel it. Ask yourself if there’s any similar feeling that you felt before in your life and try to feel that. Be gentle with yourself if nothing comes up. You can’t force it”. (23 Jun 2015).
“For people who are grieving, Stang sums up several ways meditation can help: In the early days of loss, focus and concentration meditation can help give your mind a much-needed break from thinking. … Compassion meditation will help you soften to your own experience and feel more connected to those around you”. (2 Dec 2019).
“Grief is the natural emotional state linked to loss. Grief can encompass a wide range of challenging and painful feelings—from deep sadness to” …
“Our emotions help us to heal from the pain of loss. Our emotions keep us sane even though it may feel otherwise at times. Being mindful with grief “…
“The 4th Chakra, or heart chakra, is considered the center of the emotions love and grief”. (18 Jan 2016).
6. Mindfulness and Exercise
Below are 9 mindfulness exercises you can do in a minute or under.
- “Yawn and stretch for 10 seconds every hour”.
- “Three hugs, three big breaths exercise”.
- “Stroke your hands”.
- “Mindfully eat a raisin”.
- “Clench your fist and breathe into your fingers”.
- “Mindful breathing for one minute”.
- “Loving-kindness meditation”. (More items…) (30 Mar 2020)
“Here are six exercises that can help to build mindfulness in different ways”.
- “The Self-Compassion Pause”.
- “The Observer Meditation”.
- “Five Senses Exercise”.
- “The 3-Step Mindfulness Exercise”.
- “Mindful Walking Down The Street Technique”.
- “The 3-Minute Breathing Space”.
7. YouTube Video: Mindfulness and Sleep
“Deep Sleep Meditation to Calm an Overactive Mind/Reduce Anxiety and Worry/ Mindful Movement”
“Let go of the overthinking, overactive mind and enjoy a healing, restful, deep sleep tonight. Whether your thoughts are in the past or the future, an overthinking mind can bring turmoil to your world and even in sleep. Tonight, release these feelings, calm the overactive mind and experience peace in this present moment. I will guide you to focus on the present moment, let go of worries about the past and anxieties about the future, and then relax your mind and body for a powerfully deep night’s sleep. For a powerful experience to help calm the overactive, overthinking mind, this sleep meditation can be paired with this practice for the morning: https://youtu.be/wi2Q_7C1OfM 💜 Choose a different sleep meditation for every night of the week: https://www.youtube.com/playlist?list… Do not listen while driving. Meditation was written and read by Sara Raymond Music Credit: Adrift with Delta waves by Christopher Lloyd Clark licensed by Enlighten Audio Photo Credit: Robson Hatsukami Morgan from unsplash.com 💜I invite you to make yourself comfortable . . . here at The Mindful Movement, we are an oasis where you can come to tap into your inner peace, positive mindset, and the ability for self-healing. Are you looking for mindfulness practices or intentional living how to? You have come to the right place! We offer guided mindfulness meditation, visualizations, and hypnosis as well as Yoga, Pilates and a variety of mindful movement practices to help you live mindfully, move well and feel great! 💜 To make sure you don’t miss our new meditations, click here to subscribe: https://www.youtube.com/channel/UCu_m… 💜 If you are new here, consider some of these videos to see what we offer: https://www.youtube.com/playlist?list… 🧘 Looking for stress and anxiety relief, check out these practices: https://www.youtube.com/playlist?list… 💜 Looking for relief from chronic pain, check out these healing practices: https://www.youtube.com/playlist?list… 💜 Join Sara from The Mindful Movement for this FREE 4-Day Meditation Journey! Start, deepen, or reignite your meditation practice with these four guided meditations. #theMeditationJourney 💜Start here: https://www.themindfulmovementcourses… 🙏 Let us know what you think and if you have any requests for more meditation or movement videos. Thank you for watching. Don’t forget to subscribe and share. Your support helps us make more videos. 🙏 The Mindful Movement is happy to provide these meditations, podcasts, and videos free of charge. We don’t ask for anything in return but if you wish to make a donation, please know that whatever you offer will be received with much gratitude”. http://themindfulmovement.com/donations/ 💜Connect with The Mindful Movement community of like-minded people on Facebook. https://www.facebook.com/themindfulmo… And on Instagram https://www.instagram.com/themindfulm…
8. Illustrative Examples: Mindfulness and Sleep
9. Mindfulness and Sleep
Mindfulness for sleep
“The practice of Mindfulness, designed with a focus on sleep, provides an opportunity to create the mental space needed to allow sleep to come back. Mindfulness meditation may be effectively combined with other strategies to change behaviours that might be causing your ongoing poor sleep”. (17 Apr 2020)
“12 Ways to Shut Off Your Brain Before Bedtime”
- “Realize sleep is essential”.
- “Have a regular sleep schedule”.
- “Create a pre-sleep routine”.
- “Write down your worries — earlier in the day”.
- “Use your bed for sleep and intimacy”.
- “Create an optimal environment”.
- “Busy your brain with mental exercises”.
- “Focus on the positive”. (More items…)
“Research has shown that mindfulness exercises help you sleep by lowering your stress levels before bedtime. Mindfulness is the process of achieving a mental state in which you are completely aware of the present moment. By following our mindfulness tips you can improve both the quantity and the quality of your sleep”.8 Jun 2017.
“Meditating before you go to bed could significantly enhance your night time relaxation. It could help you sleep better and deeper, without waking up in the middle of the night. Furthermore, it could prevent you from intense dreaming and sleep disruptions”.
“The 4–7–8 breathing technique, also known as “relaxing breath,” involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This breathing pattern aims to reduce anxiety or help people get to sleep. Some proponents claim that the method helps people get to sleep in 1 minute”. (12 Feb 2019).
“Mindfulness techniques can help you deal with a common cause of insomnia – worrying, stress and thinking too much”.
How to Sleep Better if You’re Stressed
- “Be Mindful. Shortly before bedtime, try a relaxation strategy that incorporates mindfulness, such as yoga, deep breathing, or meditation, all of which boost sleep time and quality”.
- “Skip Screens”.
- “Sip Chamomile Tea”.
- “Take a Hot Bath or Shower”.
- “Do Some Leg Work”.
- “Count Sheep”.
- “Picture Yourself Asleep”.
- “Work Out Early”. (More items…)
10. YouTube Video: Mindful Exercise For Overcoming Anxiety
“Vancouver Clinical Counsellor, Julia Kristina teaches a quick and easy exercise to significantly reduce feelings of anxiety, worry, and panic immediately. BE SURE TO GET MY FREE 10 MINUTE GUIDED MINDFULNESS AUDIO HERE”: http://juliakristina.com/tt/free-mind… Come and connect with me on my Facebook Page where I give live PERSONAL GROWTH & MENTAL HEALTH talks regularly: https://www.facebook.com/JuliaCounsellor YOU CAN ASO JOIN ME, JULIA KRISTINA COUNSELLING ON ALL MY SOCIAL MEDIA SITES ♥ FACEBOOK: http://FB.me/JuliaCounsellor ♥TWITTER: https://twitter.com/juliacounsellor ♥WEBSITE: http://juliakristina.com ♥BLOG: http://juliakristina.com/blog ♥ PERISCOPE: http://periscope.tv/juliacounsellor
11. Illustrative Example: Mindfulness and Anxiety
12. Mindfulness and Anxiety
“Research has shown that mindfulness helps us reduce anxiety and depression. Mindfulness teaches us how to respond to stress with awareness of what is happening in the present moment, rather than simply acting instinctively, unaware of what emotions or motives may be driving that decision”. (10 Feb 2016).
“In mindfulness-based therapy, the person focuses on the bodily sensations that arise when he or she is anxious. Instead of avoiding or withdrawing from these feelings, he or she remains present and fully experiences the symptoms of anxiety”.
This is familiar to me as it was included in my rolling workshop that was focused on anxiety. We watched a series of YouTube videos whereby someone anxious and that anxiety overcame them, how they turned things around by feeling the anxiety, let it flow through them completely to be able to move forward past what was making them anxious.
“Practicing mindfulness meditation can be an effective way to manage feelings of stress and anxiety, and can even be used as a relaxation technique for panic disorder. 1 This meditation technique can help you slow down racing thoughts, let go of negativity, and calm both your mind and body”. (16 Apr 2020).
“If you were resting on your bed and then decided to do some running, the sudden change in activity will cause your heart rate to change dramatically really quickly – this can make you feel anxious”. (16 Mar 2018).
“Although as little as five to 10 minutes of aerobic exercise can help to improve your mood and reduce your anxiety, regular programs, lasting from 10 to 15 weeks, seem to improve one’s overall mental state”. (1 May 2019).
“9 Mindfulness Exercises for Anxiety. There are numerous different mindfulness practices that can help to enhance our understanding of the thoughts and feelings”.
“Whether we admit it or not, we all worry. When left for too long, it can also spiral into anxiety or even a panic attack. Life is fast-paced and you probably find that you spend most of your day in your head, thinking”.
“How to Practice Mindfulness Meditation. When you first begin meditating, you may be surprised at how challenging it can be to sit in silence”.
“Being mindful means paying attention to the present moment, exactly as it is. It is really hard to be anxious if you are completely focused on the present moment – what you are sensing and doing RIGHT NOW … and NOW … and NOW.”
Use these tricks to add little bursts of mindfulness throughout the day to ease anxiety and calm your mind.
- “Set an intention”.
- “Do a guided meditation or mindfulness practice”.
- “Doodle or color”.
- “Go for a walk”.
- “Wish other people happiness”.
- “Look up”.
- “Brew on it”.
- “Focus on one thing at a time”. (More items…) (24 May 2017)
13: YouTube Videos: Mindfulness and Children
13.1 YouTube Channel: Mindfulness for Kids : What does being present mean?
“In this video, our classroom takes you through what being in the moment means. #Mindfulness is all about living in the moment. We live in an age of distraction and spend the better part of our lives planning over the future or ruminating over the past. Inadvertently, we pass on these skills to our”..
13.2 3 Minute Body Scan Meditation – Mindfulness For Kids and Adults
“Able takes you through body scan meditation. Kids love this and so do parents and educators. In Mindfulness for kids, Shamash Alidina describes the body scan as a way to get in touch with the body, let go of feelings of needing to get stuff done, and release pent-up emotions. Just like other forms of meditation, the body scan also trains attention. Alidina says: The body scan alternates between a wide and narrow focus of attention; from focusing on your little toe all the way through the entire body. The body scan trains your mind to be able to move from detailed attention to a wider and more spacious awareness from one moment to the next. In our 3.5 minute body scan meditation, we let the practictioner experience the meditation in a fast paced world allowing oneself to be in touch with one’s body.. About Fablefy: Fly With Able and Fy is our series that brings #mindfulness to you and your children. In this video, Able and Fy talk about simple breathing meditation”. Check our website for more: http://www.fablefy.com https://www.facebook.com/fablefy/ https://twitter.com/fablefy https://www.pinterest.com/fablefy/ https://soundcloud.com/user-695567368 Podcasts: fablefy Other reading: Could yoga and meditation be a good choice for kids just like adults? Continue reading: By practicing yoga poses and meditation, children can learn how to exercise, develop confidence, and concentrate better. Because children encounter emotional, social, and physical challenges or conflicts, a dedicated and intentional yoga and mindfulness practice that includes breathing techniques, behavioral guidelines, and physical postures can be incredibly valuable. Meditation and yoga is something children can practice anywhere and that the breathing, the concentration, the poses, and the way kids learn to act or react to situations, will lead to constant self-discovery and inquisitiveness. Plus, yoga is portable, and no mat, no shoes, no special wear or special clothing, or special pillow is absolutely necessary. In this video, we use music and animation to bring simple exercises to children and also make them breath. Buy our books on yoga and meditation: https://www.facebook.com/pg/fablefy/s…
14. Illustrative Examples: Mindfulness and Children
15.1 Mindfulness for kids
“Children of all ages can benefit from mindfulness, the simple practice of bringing a gentle, accepting attitude to the present moment. It can help parents and caregivers, too, by promoting happiness and relieving stress”.
- “Strengthens self-control”.
- “Lower’s anxiety and stress”.
- “Increases positive moods”.
- “Better decision making”.
- “Improves Emotional Regulation Skills”.
- “Increases self-esteem”.
- “Improves Health and Body Image”.
- “Improves social skills and communication”. (More items…) (21 Mar 2019)
12 Simple Ways to Teach Mindfulness to Kids
- “Notice and name body sensations, thoughts, and emotions”.
- “Enlist a guide”.
- “Share a 3-breath hug”.
- “Move, stretch, and notice body sensations”.
- “Stop and be aware of surroundings”.
- “Describe your own process of noticing, naming, and using the breath to calm yourself”.
- “Eat a mindful snack”.
- “Count the breaths”. (More items…) (2 May 2016)
“4 Fun Mindfulness Activities and Exercises for Children; 15 Tips for Teaching Mindfulness to Kids and Teenagers; 8 Mindfulness Games, YouTube Videos, and” …
“guided meditation FOR CHILDREN Instructions & Recommendations Mindful Hearing Mindful Breathing Mindful Seeing See, Feel, Move, Breathe Nighttime” …
- “Introducing Cosmic Kids Zen Den! Jaime has been trying out some brilliant mindfulness games in her kids yoga classes and we’ve now made many of them into videos”.
- “Whirly Burly Snow Storm”.
- “Candle of Concentration”.
- “Movies In My Mind”.
16. YouTube Videos: Mindfulness and Coronavirus
16.1 Tips for Mindfulness during Coronavirus isolation
“Australian academic, psychologist and author Lea Waters shares some tips for mindfulness during the coronavirus crisis. The video forms part of a multi-part series looking at ways we can all stay positive during the coronavirus crisis. Silver linings: how to stay positive during the coronavirus crisis The good place: a series providing positive and practical stories for these difficult coronavirus times”.
16.2 How to Practice Mindfulness during the Coronavirus Pandemic
“Practice Mindfulness Mindful acceptance will help parents move from frustration and fear to practically. -In anxious moments, limit conversations within earshot of your kids. -Care for yourself to care for others: a walk, bath or cup of tea works wonders. -Try a simple breath meditation as a family to center yourselves”.
17. Illustrative Examples:Mindfulness and Coronavirus
“Meditating in midst of the Coronavirus pandemic is not easy. It can be particularly difficult because many traditional meditations rely on the breath as an anchor, or focal point, for your attention. So the breath becomes the place you return to when the mind inevitably wanders”.
“In this article, provided by Smiling Mind, we look at how mindfulness can help during the coronavirus outbreak”.
“We’ve rounded up the key features and costs of the six main mindfulness and meditation apps, including Headspace and Calm”.
19. Useful Links
- Generated Homepage – Mindfulness and Grief: Meditation For Life After Loss
- Mindfulness & Grief: Meditation and Online Bereavement Support: Mindfulness & Grief
- 6 Mindful Strategies for recovering from loss – Mindful
- Mindfulness mediation helps fight insomnia, improves sleep – Harvard Health Blog
20. Our Final Thoughts
As we move from one adjustment to enter a new uncertainty of what is to come. Having come this far amid the lockdown and everything surrounding this Coronavirus Pandemic, we should try our best to keep strong, be mindful, be aware, and continue to look out for ourself and eachother.
Our thoughts and prayers go out those to have lost loved ones during this time.
Our YouTube Video description on this topic: