Many mindfulness gurus out there tell us to remove ourselves from stressful situations, to help preserve our own inner peace. But sometimes there is no option available to just walk away from that stressor. I speak from my own experience, as this year I’m not only getting married in the Autumn, but we're also moving house next month and I start a new job within the same week. Although, I have taken many steps to reduce stress-inducing factors, inevitably the pressure has been unavoidable. 

So, in this post I’d like to talk about how we can still be mindful – even if it’s not anywhere near as much as we’d like to be – when we’re in situations that we cannot just walk away from. 

Talk.
The first step I have taken towards looking after my mental health this year is to talk about how I’m feeling with everyone that I am close to. Whether it’s to chat through their experiences, gain some advice or simply to let me air my feelings – this has been crucial to help me gain perspective and, it’s very cathartic! Although my family live 400 miles away, I’ll FaceTime my Mum at every step to gain a new perspective and to talk some rubbish to take my mind off it. Be honest with your peers about what you’re going through, and you’ll usually find that they sympathise with your experience having been through it themselves. 

Rest.
The bare minimum requirement you should set yourself during times of strain is to get enough rest. Although, in a cruel twist of irony we usually cannot rest easily, take moments to just lie down and close your eyes or even a small 5 minutes of fresh air will help. Since practicing mindfulness, I have become far more intuitive to my mind and body, and usually can identify the early signs that I am overwhelmed and must pull the brakes for a moment. My partner is also very aware of my sensitivity to stressors and will pick up on the warning signs. Document your feelings in a journal, have a non-negotiable lunch time walk to check in with yourself or just set your intentions to be aware. 

Observe.
Think before you respond. Strangely this technique was taught to me by my partner as it was something he was taught to implement during his time in the military. I’m talking about what is known as a “Condor moment”. It’s named after the old Condor tobacco adverts where the someone who is smoking a pipe of the product calmly removes any distractions from his moment so that he can think clearly. Also recommended by Limitless author and astronaut Tim Peake, the reason this technique is so popular is because it’s encouraging individuals to take a step away from stimuli to reflect. This is harder to do than you think when you’re caught up in emotions and pressure, but it really has been pivotal to making the right decisions in tough situations. Get in the habit of having a “Condor moment” before you do anything. 

None of these tips are ground-breaking, but I have found reminding myself of each one of these elements to mindfulness has been really effective in supporting my mental health. When there’s a lot going on, it can be hard to remember how simple mindfulness is and how effective it can be. So remember to talk, rest and observe.  

Integrating routine into your daily life is a powerful form of self-care. Routine eliminates the stress of having to make decisions. It settles the nervous system, and repeated, it becomes our new way of being. A few tweaks to the following routines can do wonders for your mental and physical wellness. Here are three daily routines you may want to reconsider:

Your morning routine 

Are you starting your day in way that sets you up for the rest of the day? Beware of reaching for your phone too soon and opening yourself up to the demands in your inbox or the energy drain of scrolling social media. Reclaim your mornings by prioritizing an activity that leaves you feeling good. 

If you’re not sure where to start, try mediation, exercise, a mindful shower or sipping your coffee slowly while listening to music.

Your work routine

Do you make time for self-care within your working hours? A long-time favourite productivity method used by the Tranceform Team is the Pomodoro method. Simply pick a single task, remove all other distractions, set yourself a timer for 25 minutes and work away on that task until your time is up. Once the timer goes off you should take a short break to ‘reset’ your mind. This technique helps to break down big tasks and also enforces a regular self-care break throughout the day. 

You could also take a mindful walk on your lunch break or change-up the scenery by taking your meeting in a local coffee shop. 

Your evening routine 

How much time do you set aside to wind-down from the day before going to bed? Often underestimated, the power of a solid wind-down routine is very helpful in assuring a good night’s sleep. I’m very luxurious with my routine, setting aside a whole 2 hours before bed to wind down, but some people are happy with just 30 minutes. My routine includes turning down the lights, doing my skincare, journaling, and reading before drifting off to some sleep music. 

Try a short meditation before bed using Insight Timer or maybe even enjoy a warm bath before getting into to your comfies. 

Use the new year as an opportunity to rejig your routines into something that serves you. 

Sending loving kindness your way, 
Jess

What is self-care?

As one of the top buzzwords circling the wellness and mental health communities, most of us have been reminded regularly to incorporate some sort of self-care into our routines to promote an overall healthy wellbeing. But in recent years, the term ‘self-care’ and its purpose has been muddied by consumerism and the beauty industry, portraying beauty treatments as the only form of self-care. I’m here for including a nice hair mask and a bubble bath as part of my self-appreciation routine and if beautifying yourself is your idea of self-care, you do you and rock it. However, there is so much more to self-care than pampering yourself. 

Self-care isn’t just a modern luxury and the way it is currently portrayed is far from its origins. The term traditionally comes from the 1950s, coined for institutionalised patients as simple tasks that helped nurture a sense of self-worth, such as exercising and personal grooming. It was then carried into the 1960s by academics and medical professionals as a prescribed treatment for post-traumatic stress disorder in the first responder’s industry, to combat the high levels of stress and pain in their jobs. Advice ranged from addressing physical needs such as nutrition, physical exercise, and regular medical care; to psychological support including journaling, meditation and enjoying nature. 

So, what can real self-care look like? It’s very individualistic and will vary from person to person. The bottom line is, it is anything that leaves you feeling nourished in some way. For me, self-care can be anything from watering my plants and getting my chores done so that they do not clutter my mind, to enjoying a bubble bath after work to de-stress and having a hot cup of cacao before bed while I read. Sometimes, self-care will be giving yourself a rest to recuperate, and other times it will be getting yourself off your butt and getting things done. 

I believe that personal grooming, practices for your mental wellbeing, and tending to your physical needs all play a role in our journey to self-love and caring for ourselves. It is an intuitive practice of identifying your requirements and tending to them with love and kindness. What is on your mind and what could you do to ease that burden? When was the last time you felt relaxed and happy, and how could you find time to do that again? When was the last time you truly rested? Have you been nourishing your mind and body recently?   

I hope this article has given you a little food for thought around what self-care looks like to you and maybe it can give you a little inspiration for your day-to-day. As always, if you ever need any support – Tranceform is here for you. 

Sending loving kindness your way, 
Jess

To help feed your mindfulness practice, I've put together a small collection of poems that have inspired me to live with more awareness. Much like meditation and our other practices that lead to a life with more intent, reading poetry can be a reflection of our own expression. Sometimes a poet has a beautiful way of finding the right words that say what we're really feeling. As you enjoy each of these short poems, think about how you interpret them and identify which ones really spoke to you. 

Walk and touch peace every moment.
Walk and touch happiness every moment.
Each step brings a fresh breeze.
Each step makes a flower bloom.
Kiss the Earth with your feet.
Bring the Earth your love and happiness.
The Earth will be safe
when we feel safe in ourselves.
-Thich Nhat Hanh

Be empty of worrying
Think of who created thought
Why do you stay in prison
When the door is so wide open
Move outside the tangle of fear thinking
Live in silence
Flow down and down
Into always widening
Rings of being
-Rumi

If you suddenly and unexpectedly feel joy,
don’t hesitate. Give in to it. There are plenty
of lives and whole towns destroyed or about
to be. We are not wise, and not very often
kind. And much can never be redeemed.
Still, life has some possibility left. Perhaps this
is its way of fighting back, that sometimes
something happens better than all the riches
or power in the world. It could be anything,
but very likely you notice it in the instant
when love begins. Anyway, that’s often the
case. Anyway, whatever it is, don’t be afraid
of its plenty. Joy is not made to be a crumb.
-Mary Oliver

This being human is a guest house.
Every morning a new arrival.
A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.
Welcome and entertain them all!
Even if they are a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.
The dark thought, the shame, the malice.
Meet them at the door laughing and invite them in.
Be grateful for whatever comes.
Because each has been sent
as a guide from beyond.
-Rumi

If luck you chase, you have not grown
enough for happiness to stay,
not even if you get your way.

If, what you lost, you still bemoan,
and grasp at tasks, and dash and dart,
you have not known true peace of heart.

But if no wishes are your own,
and you don’t try to win the game,
and Lady Luck is just a name,

then tides of life won’t reach your breast
and all your strife
and all your soul will rest.
-Hermann Hesse

I was recently listening to a great meditation on Insight Timer by Alex Dudgon, Gratitude - 11 things to be grateful for. It struck me that each prompt he gave me challenged me seek gratitude where I wouldn't usually go looking. It's still very rewarding to show my gratitude to more typical areas of my life - my partner, my doggies, my home, the nature around me - but I thoroughly enjoyed the challenge of digging around to find gratitude in mundane objects and forgotten interactions too. So, to shake up your gratitude practice and challenge you to think harder, I'd like to prompt you with the 10 topics below. You can either comment your answers below, or write them down in your journal as a reminder. Grab a warm drink, get cosy and let's get started. 

1. Sitting gratitude with the first thing that pops into your head. Absolutely anything at all. 
   
2. Sitting gratitude for the last thing you ate. What did it feel like in your mouth? What flavours did you enjoy?
   
3. Think of something you're grateful for that's a material possession and why? This could be your car, your favourite jumper, your slippers. 
   
4. Sitting gratitude for the last person you spoke to. What did they do or say that you're grateful for? 
   
5. Think of something about yourself that you are grateful for. This could be physical attributes, skills or personality traits. 
   
6. What is your favourite time of the day? What do you enjoy so much about this time? 
   
7. What learning experience are you grateful for? What did you learn from this that carries with you into the future? 
   
8. What is your favourite smell? What emotions does it evoke when you sense it and why are you grateful for it? 
   
9. What are you grateful for that makes you get out of bed every morning? 
   
10. Last and most certainly not least, what was I most grateful for from yesterday?

Some of these may have been easy for you, some may have taken you a little longer to answer. But hopefully what you have taken away from this is, there's gratitude to be found everywhere. Stay grateful, stay present and stay kind. 

Sending good vibes your way,  
Jess

If the thought of having a good rant to your friend or colleague fills you with dread in fear of being called a ‘moaner’, you’re not alone. In the safe space of our mind, we can freely express our opinions without fear of judgement. But when it comes to voicing those grievances, the thought of putting yourself into an uncomfortable situation, or cause yourself to be labelled as a negative nelly, usually forces people to stuff those thoughts deep down where no one will find them. 

Self-expression is an integral part of your wellbeing and can be very cathartic. Whether that’s journaling, talking therapy, different forms of artistic expression or exercise, having a daily outlet to externalise your inner dwellings will let that energy flow out of you and be released. Think about the last time you were upset with something that happened to you; how did you tend to that discomfort? Did you rant about it? Was it at the forefront of your mind for the rest of the week? 

However healthy it is to get those feelings off of your chest, there is a fine line between expression and letting your emotions steer the wheel. There are plenty of instances where communicating how you feel to others is important, but these situations should be handled with care and ideally after you have had the opportunity to process your reaction first. 

I personally like to express myself through journaling and exercise. This is where I get to the nitty gritty of how I’m feeling and why I’m responding in that way. I find in the morning is where I benefit from an early run, to reset my mind and body, and to work through any negative residue from the day before that I haven’t slept off. This is also the best time for me to adopt a positive mindset and to set good intentions for my day. In the evenings, after a long day of interaction and obligation, is when I take to my journal to digest every little detail I’m holding on to. I think of journaling as a way to unload luggage off of my shoulders. Taking one situation at a time and turning it over until I’m sure I’m ready to put it down. 

If you’re having difficulty sleeping because you’re replaying trauma over and over again or are finding that you’re often reacting in ways you are not proud of, you might not be expressing yourself enough. There is absolutely nothing wrong with your feelings. Every emotion you experience is valid. But for your own sanity, finding an outlet to shift some of those sticky emotions will make you more resilient. 

What do you need to be honest with yourself about and how will you deal with it? 

Sending loving kindness your way,
​Jess

The use of essential oils dates back to 5500BC with evidence of the Sumerian culture practicing and recording plant-based medicine. Jumping forward to the 21st century, the practice of aromatherapy is often used in holistic medicine but has gained recognition in science and western medicine in recent history. But what really is aromatherapy and how can we use it to support a healthy lifestyle? 

Aromatherapy is the use of natural and potent essential oil fragrances. Extracted from plants, the therapy is based on using aromas to help stimulate our limbic system – also known as the ‘emotional brain’. Essential oils go hand in hand with mindfulness as a way to explore and control our emotions. Often used in meditation or other ritualistic practices, scents are used to stimulate states of mind such as relaxed, focused, uplifted and confident. I’ve put together some suggestions below to get you started. 

Restoration
It’s not a surprise that when we think of relaxing aromas, our mind jumps to lavender. Used in candles, pillow sprays, bath soaks and other self-care items; lavender is wonderful for inducing restoration and relaxation. Other scents such as camomile are also well known to be soothing and calming in the body. Try using some in your bedtime routine on your pillow or rub onto your pulse points. 

Inspiration
To encourage a quiet mind and promote mental clarity, frankincense is your guy. Found often in meditation style blends, this warm spicy aroma is great to have on hand to balance your emotions throughout the day. Keep some on hand to smell in between meetings or rub into your temples before you start your to-do list for the day. 

Uplifting
With so many responsibilities, it can be easy for us to get bogged down trudging from one task to the next. For a sprinkle of positivity and a spring in your step, reach for trusty citrus oils such as bergamot or lemon zest. Apply some in the shower to boost your mood in the morning or drop some drops into your cup of tea. Please ensure you use oils safe for consumption. 

Empowerment
Sometimes our faith in ourselves wavers leaving us to feel uncertain and uncomfortable. When you’re in need of a little assistance in the self-confidence department, reach for oils like sandalwood and cedarwood. Both are very grounding, earthy scents that can bring your assurance and strength. Add some drops to your diffuser while you work or apply to your palms and inhale directly. 

The quality of your essential oils is important when you consider whether you will ingest them and the longevity of the scents. At Tranceform, we highly recommend the use of doTerra essential oils for the pure grade certification which means they contain no nasties and can be consumed. Find out more about doTerra over here and if you want to order any, let us know! 
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