There are always those days where it feels like we don’t stop. Like the demands are continuous and we don’t have time to catch our breath. It might be a pressurised day at work, or a day at home with children on your own. The nature of the stressor doesn’t matter. It’s the relentless nature of it that affects our wellbeing. Shamash Alidina uses a good analogy of the water cup. If you had to hold it for one minute that would be no problem. Hold it for an hour and your arm would ache. Hold it for 24 hours and your arm would be in significant pain. It’s the duration of the pressure that causes the problem.
“If the pressure is too high for you and lasts for long periods of time, it can cause chronic stress, and that’s where the danger lies.” Shamash Alidina in ‘The mindful way through stress’
It’s not always possible to change our lifestyle, at least in the short term, but we can draw upon some small changes to alter our perception of the demands placed upon us. To create more space for us to breathe, to think and to rest. What I’m going to describe now is how you can feel the pauses in your day to break-up what seems like a continuous barrage of stimulus and demands.
Let’s explore this together with a short exercise using our breath as an example. We often think of our breath as being continuous. It’s the one activity that links our lifetime from birth to death. We are wholly dependent on our breath continuing in order to survive, and yet the breath is also punctuated with short pauses all the time.
Feel the pause exercise
- Close your eyes
- Draw your attention down into the body and become aware of your breath
- Allow yourself to observe the natural rhythm of the breath
- When you’re ready, see if you can observe the subtle pause between the out breath and the in breath of the next breath
- Keep this going for a few breaths until you can consistently feel the pause
- See if you can notice the stillness and lack of tension in the body in this pause
- Now see if you can observe the even more subtle pause between the in breath and the out breath
- Again, see if you can notice the stillness present in this pause
- When you’re ready, bring this meditation to a close and allow yourself to notice how you feel as a result
In the same way as the breath, there are often small pauses within the day that we don’t notice. Bringing mindful attention to these pauses can help us to metaphorically put down the water cup for a while so we can rest, before starting again. Drawing attention to these pauses can be difficult at first until we get the hang of it so it can help to start with a specific intention. Perhaps if you have a lot of driving to do you can use every red light to take a deep breath in and out. Imagine coming away from every red light feeling more positive and rested, rather than more stressed and aggravated! If you’re spending the day at home with children, perhaps use a task like boiling the kettle to remind you to take a deep breath in and out. Just feeling a moment of stillness. Anticipating the positive experience of a warming cup of tea. Or if you’re in the office, you could decide to breathe deeply and mindfully while drying your hands at the hand drier. Think you don’t have time to dry your hands at the hand drier? Try counting. It’s normally less than 20 seconds. Imagine using those 20 seconds to rest, clear your mind and appreciate the warm air on your hands rather than rushing out of the toilet with half dried, damp hands.
Once you start to notice the pauses you’ll find yourself noticing more and more pauses and embracing the chance to rest, albeit briefly, before continuing with your day. Take the opportunity to nourish and shine affectionate attention on your body and mind, and everyday demands will start to feel less overwhelming.
Hope this helps, Samantha
Come and learn how to use mindfulness to deal with work stress at Sam’s up and coming workshop on Sunday 19 November. Book here