Mindful Living helped grow Me-Time Therapies

Mindful Living Geraldine McCullagh

Mindful Living:  How this allowed Me-Time Therapies to flourish and grow

Since I have introduced living in a Mindful way, my business Me-Time Therapies has become more successful. The definition of Mindfulness is ‘being aware of what is happening as it is happening’.  It is not another thing to add to our already busy day. Mindfulness is a specific way of living your life.

Unlike Meditation, I can practice Mindfulness anytime and anywhere and can apply it to any situation or task throughout my day. Meditation is setting time aside each day to sit alone for at least 20 minutes to help quieten the mind and being aware of our body sensations.

Mindful Living: Focusing on one task at a time rather than Multitasking

I feel Mindfulness helps me keep my full attention on the task that I am working on. I am better now at being able to focus on the task and ignore distractions around me. I feel more contented when I complete a task fully rather than switching backwards and forwards to different tasks. I find multitasking causes my mind to become too busy and results in me feeling anxious and a feeling of a sense of failure.

I also find using Mindfulness helps me overcome procrastination when I am faced with a task that is causing me to worry and stress. Previously, I would let my mind wander off into negative thinking causing more anxiety. By putting off a task, I realised I was wasting time and energy and unable to relax. I now implement Mindfulness techniques by breaking down the task into stages. I start with the most important part of the task that needs action in order for me to complete the larger overall task.

As I complete each task, I pause and congratulate myself for achieving this. This is helping replace my harsh Inner Critic voice who previously would berate me and I would have this sense of not being ‘good enough’.

At end of each day, I now reflect on the day and look back on what happened throughout the day that I was grateful for. Rick Hanson, author of the Buddha’s Brain calls this ‘taking in the good’. This helps rewire the neurons in our brains and also releases ‘feel-good’ hormones into our bodies.

This is a much better way to get off to sleep. Previously I would ruminate over something that caused me to feel stressed. This also resulted in releasing more adrenaline into my body which would further inhibit sleep.

Mindful Living: Setting goals in alignment with my values.

By living in a Mindful way, I now pause when asked to do a piece of work. I check in with myself to see if the request is in alignment with my values and if it will be moving my business in the direction that I am focusing on. I can now comfortably say ‘No’ to work that moves me away from the long-term goals of my business. This also results in me having more ‘Me-Time’ as I am no longer over-stretching myself. In the past, this has caused me to feel resentful and also close to burnout.

Mindful Living:  Meditations helps to quieten my mind

By practising regular Mindfulness Meditation, it has helped me train my mind to be calmer. This has resulted in having moments of insight and inspiration. My most successful business projects have come to me in this way.

Since training in Mindfulness and Self Compassion, I have successfully added a product range to Me-Time Therapies.  I had wanted to create and sell products for so many years but lacked belief in myself.

Mindful Living- Learn how to live in a Mindful way.

If you would like to also become more Mindful in your daily life, the next Mindfulness in Daily Life course commences on Tuesday 24th August. More information Mindfulness Course for Beginners – Being Mindful in Daily Life


Self-Compassion in Week 7

Self-compassion - hand on heart

In Week 7, we look at offering Self Compassion to ourselves by using the 5-minute Self-compassion Break. It was devised by Kirsten Neff and Chris Germer. The Self -Compassion Break is an exercise that we can practice informally thorough out the day (pressing the pause button) for e.g. maybe in moments of feeling under stress, overwhelmed by ‘our to-do list’ or anxious about our health or health of a loved one.  We can pause for 5 minutes and be with the discomfort or distress and show kindness towards ourselves. It involves treating ourselves with the same kindness and warmth that we would show to a good friend.

The Self Compassion Break

The Self-Compassion Break is broken down into three main elements: Mindfulness, common humanity, and kindness. Three phrases have been created around these elements.

  • For the Mindfulness element, we will say silently to ourselves ‘This is a moment of difficulty or ‘This is a moment of suffering’
  • For the common humanity element, we will say  ‘Difficulties are  part of everybody’s life’
  • For the kindness element, we will say ‘May I be kind to myself in this moment’. To also help with this, we can place a hand over our hearts or belly region to soothe and comfort ourselves.

Feedback from the 5minute Self-Compassion Break

Doing this Meditation has made me feel a lot better within myself. I notice that a lot of people often think about themselves only after putting everyone else first. Geraldine really helped show me that regardless of the situation you are faced with, it is important to always remember we need to be kind to ourselves. I have noticed that by practicing the Self-Compassion Break meditation, it reminds me to be actively conscious about being compassionate towards myself. This meditation is really fantastic and has made me feel less stressed and even more generous. It really has improved my confidence and personal happiness in my day-to-day life. 

If you wish to check out how compassionate you are to yourself, then here is a link to Kirsten Neff’s ‘Test how self-compassionate you are?’ https://self-compassion.org/test-how-self-compassionate-you-are/

R.A.I.N. Practice

In this week’s Mindfulness class, we also do the R.A.I.N. practice which is associated with the Mindfulness Teacher, Tara Brach.

R.A.I.N. stands for

  • Recognising (a difficult emotion is present)
  • Allowing (this difficulty to be here and give it attention & space)
  • Investigating (where we feel this emotion in our bodies)
  • Non-identifying (understanding that this emotion is passing through and not permanent)

For me, I use the R.A.I.N. practice when an unpleasant emotion/feeling is with me for a couple of days. I see the unpleasant emotion/feeling like a child wanting attention. By doing the 20-minute RA.I.N. practice, I am giving attention to the emotion. By spending time with it, the emotion then passes on like a cloud in the sky.

Learning about the R.A.I.N practice was very interesting. Understanding each of the different components has really helped the way I look at different situations. It has also has taught me to reflect on the way I treat myself and becoming aware of my negative beliefs about myself.

Geraldine is a kind, patience and understanding teacher. I have really enjoyed learning about R.A.I.N practice meditation. Her sessions have taught me that when negative situations arise you just need a little R.A.I.N to help get through it. Recognition has let me understand what is happening. Sometimes it is best to just Allow the emotion to be here and give it space. By Investigating the emotion with a gentle approach and also feeling where I am holding the emotion has given me some clarity . This has allowed me to move into the last stage of Non-identifying. The emotion no longer feels so big and knowing that like everything in life it is passing through and not permanent.

Read  Week 8 Mindfulness course