With meditation apps and colouring books and little pictures on your Instagram feed reminding you how long to take a deep breath for (four in, four hold, four out is one popular count), there are myriad ways to work mindfulness into your day. The trouble is, you only have 24 hours in that day.
But we know exercise has plenty of mental health benefits – relieving stress, improving memory and boosting mood. So, can the timepoor among us kill (or, um, nurture?) two wellbeing birds with the one mindful stone? Or should you really go for a run and then sit down with a meditation app as a separate action for a separate, mental, benefit? Three experts weigh in.
Do you need to sit still to be mindful?Credit:Stocksy
The clinical psychologist
Dr Timothy Sharp, founder of The Happiness Institute in Sydney, says it is important to first define "mindfulness" before we start to talk about how to gain it. His preferred definition is "non-judgmental observation (with curiosity)".
"Mindfulness is about learning to observe ourselves (e.g. our thoughts and feelings) and the world around us without judging; that is, without labelling as 'good” or 'bad'," he explains. "If one accepts this definition then mindfulness can, and possibly should be, practiced anywhere and anytime. This would include whilst running or working out in the gym."
However, Dr Sharp says there is a specific benefit to quietly sitting and contemplating which cannot be replaced by just having a focused exercise session and that an inability to do so may be indicative of a deeper restlessness or problem with attention.
"I think it’s important for some people to reflect upon whether they really could gain from being able to sit for longer, in stillness; and if so, whether they just need to practice more and/or adjust their approach somewhat."
The meditation instructor
"Well firstly, having to sit completely still while meditating is a myth," says Luke McLeod, founder of mindfulness community Soul Society and the creator of South Alive, a livestreamed meditation service, who notes this misconception can lead to many people putting sitting mindful activities in the too-hard basket.
"It's just often associated with this as it's a very introspective activity that requires focus and movement can break this concentration."
Having to sit completely still while meditating is a myth.
Instead, McLeod, who has taught meditation for 10 years, says comfort should be the first primary objective: "Particularly when starting out, sitting in a chair that supports your back is recommended and if you experience pain or any discomfort whilst meditating, feel free to adjust your position to a more comfortable one."
While it is possible to experience mindfulness benefits from a run, for McLeod it isn't really a meditation. Personally, he runs or stretches before he meditates as it puts him in a calmer state.
"Running and meditation are both cleansing activities," he says. "They both release endorphins and lower cortisol levels in the body. However, meditation is primarily the process of focusing and observing on one singular sense over and over again whether this be a mantra, a single object (e.g. flame of a candle) or a singular repeated process like breathing. Whereas when you are running have to open yourself up to constant external stimuli happening around you, otherwise you'll run into someone or something."
The wellbeing coach
Bondi personal trainer, yoga instructor and wellbeing coach Kirsten Scott says this dilemma – of whether to prioritise mind or body – is one of the most common questions she is asked by new clients. For Scott, there are "absolutely" mindfulness benefits that come from exercise, although she does encourage people to attempt a sitting meditation practice, as she has herself.
"I move a lot and am around many people each day so taking time out to be alone and still benefits me more," she says, noting a regular sitting meditation practice allows for stillness and singular concentration not possible in exercise, and the mind to attain a calmer state closer to sleep.
Rather than trying to force mindfulness into an intensive workout, Scott instead recommends those who struggle with sitting still choose an active meditation, rather than a sitting practice.
"If carving out an hour to sit on a cushion doesn’t float your boat, there are many unexpected ways to meditate every day. Get the benefits of meditation by trying out an alternative style like a walking meditation, Tai Chi, Qigong, dancing meditation or breathing meditation."
Source: Read Full Article