Day 2 Self-Care Practice
A mindful walk or another mindful activity e.g. packing dishwasher, cooking, listening to your partner/kids
One of the benefits of mindful walking is that we can do it anywhere but particularly it allows us to go out in nature and we know that being with trees and plants helps to boost our immunity as they release phytoncides which strengthen our NK cells - our main virus fighting cells and cancer-surveillance system. Being in nature has also been shown to lower your cortisol levels, this is something you might intuitively feel. When we are out in nature we feel more peaceful. There is a sense of calm that comes when we are walking in a beautiful field or sitting watching the sea.
To take a mindful walk or any other activity e.g. cooking or unpacking the dishwasher pay full attention to what you are experiencing in the moment. Notice the feel of the ground under your feet or the food or plates in your hands, notice the colours and textures of what you see, listen to the sounds. Try focusing your attention into one very small spot and then widening it out to take in the whole view of whatever is in front of you. As you do this practice noticing how your body feels. Notice if there are any particular thoughts passing through your mind or any emotions flowing through your system. Notice if you are judging yourself. See if it is possible to notice the thoughts, feelings, sights, sounds, smells, tastes just as they are letting go of any judgement as and when it arises.
Or you could try mindful listening...Sometimes when we are having a conversation with someone we will already be rehearsing what we are going to say next, or we might be distracted by a memory, or a feeling. We might get angry or feel anxious both of which block us from really paying attention in the moment. Sometimes we try to monopolise the conversation or we might interrupt, judge or criticise. These are all normal and are not wrong but we can become better listeners if we are aware of the way that we listen and try to bring more mindfulness to the experience.
So today you could try having a conversation mindfully. Try turning all your attention to the person speaking and stay open so you can notice your response. Keep bringing your attention back to the person who you are talking to and pay attention to what they say, how they hold their body, their facial expressions, the tone of their voice or the pauses in the conversation. Listen without feeling you need to speak. We all see the world through the lens of our own life experiences so as this person is talking to you, if you disagree with what they are saying, try to empathise with them and see it from their point of view. Even if you don’t agree, can you value their perspective? If you do need to reply (and maybe you don’t) then pause before you reply.
Taking photos can also be a really good way of paying attention and being present in the moment. So share a photo from your mindful activity if you feel inspired to take one.