Live Well
Meditating on Meditation By Karyn Cowan
As you begin reading this , inhale one deep breathe through your nose . Expand your belly and fill your chest . As you exhale , soften your jaw , your shoulders , and your hands . Let your muscles relax and rest for a few more moments . This is the start of practicing mindfulness . This is how you nurture your mind and settle your nervous system .
Take another deep breath …
Meditation does not have to be complicated . It is simply the practice of taking a few moments for yourself to connect with your body and mind , while quieting the peripheral noise and distractions of everyday life . Mindfulness is said to enhance your immunity , assist with sleep , reduce anxiety and improve self-awareness .
Getting Started
Keep it simple . Find a comfortable space where you can devote three to 10 minutes to uninterrupted time alone . Meditation is more about frequency than time , so starting out with a short daily practice is great ! Sitting in a chair with your feet on the ground and hands placed on your legs is a perfect position to get you started . You can also sit on the floor with your legs crossed , or lie down , but don ’ t fall asleep ! Set an alarm for the time that you want to dedicate to the meditation / relaxation practice , so that you know your parameters and don ’ t go under or over that time .
Now what ?
While in that position , forget trying to control your thoughts or to “ quiet your mind .” This will only frustrate you . Instead , simply focus on your breathing . Practising deep , mindful breaths during stressful times will not only support your overall health and wellbeing , but it can also help specific physical and emotional problems . Deep breaths will energise the body , improve circulation and help release negative emotions from the mind .
Remember to relax your jaw and release your tongue from being pushed up against your palate .
Drop your shoulders . Do not worry if you are doing it right or wrong , the mere connection and time you are offering yourself in those moments is profound . All you have to do in this time is be disengaged with the outside world for a few minutes , and allow time to pass while you connect with your breathing .
Guided Meditation
While some may enjoy the simple silence , others prefer a guided relaxation to tune in to . This may assist with focussing on an intention for the session , like gratitude , self-love or release of negative emotion . There are many short , guided meditations you can find on YouTube , and below is a link to two short guided meditations I have created for you to start your journey .
Guided Meditation # 1 : Today is a brand new day
Guided Meditation # 2 : I am worthy , I am enough
If meditation is not for you , there are many different kinds of mindfulness practices . It can be journaling your feelings , acknowledging and connecting with your five senses , listening to others without immediate response or judgment , being in nature , or just slow , conscious eating . And remember , the goal of meditation is not to control your thoughts , it is to stop letting them control you .
Karyn Cowan is the owner of In Touch Wellness and a partner at Bedford Wellness Centre . She is a massage therapy specialist , palliative care worker and end of life Doula . Karyn advocates holistic wellness , which includes aspects of mental , physical and emotional health around sport , pregnancy , terminal care , stress management and life transitions . Find out more at www . intouchwellness . co . za , or go to Instagram : in _ touch _ wellness , or Facebook : In Touch Wellness .
Images : Pexels
Alternative Thirst-quenchers
While good old water is most athletes ’ tried and trusted go-to , a sports drink with added electrolytes will rehydrate you while also adding a combination of sodium and carbohydrates , which in turn also help more water to be absorbed . However , some sports drinks are packed with concentrate and sugar , so try these healthy and effective alternatives instead .
• Coconut water contains essential electrolytes , punching more potassium than a banana ! There is no added sugar or fat , and it ’ s one of the healthiest options to replenish lost nutrients . It contains easily digestible carbs from natural sugars , which makes it a great alternative to sports drinks .
• Green tea gives you a natural caffeine kick , while the antioxidants increase the body ’ s ability to burn fat as fuel , which improves muscle endurance . For endurance junkies , drinking green tea can help your blood-flow , because flavonoids relax blood vessels , so blood can flow more easily .
• ‘ Wild ’ water : Choose sparkling water with soaked strawberries and mint , or still water with ice , lime and apple slices , as these drinks provide something different with the bubble , kick and flavour , but won ’ t overpower with sweetness , so you will cut calories while getting the hydration you need .
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ISSUE 134 OCTOBER 2020 / www . modernathlete . co . za