Tag Archives: meditation

Have you tried to ‘chew’ life? Another perspectives on mindfulness

Young Woman Standing with Arms Stretched OutWisdom can come from unexpected places

Stopping for lunch at Blarney Woollen Mills[1], I could not help but notice a rather large, elderly American man. In a very loud, penetrating mid-western voice he kept talking at his fellow tour members repeating the same words over and over again until I assume they finally listened to him. While this occurred all sorts of judgements went through my head especially the silent plea for him to quieten down his voice so I could eat in peace, and that was by far the most polite thought I had. You can image what went through my head (and I will leave the exact words to your imagination).

And then I started to pay attention to his words. Oh boy, was I surprised and humbled by this man’s insight.

He said: “We breathe in our food, we do not really chew it. That is why people put on weight”.

What wisdom! This man, having had this massive insight, actually had already lost 95 pounds by really chewing his food, and was well on the way of losing the remaining 120 pounds to reach his ideal weight.

Missing out . . .

Breathing is something so every day, that most of us do not actually notice that we are breathing or how we are breathing. And that is how we treat a lot of experiences in life, we just breathe them in without paying particular attention of what is happening, just as this man used to do with his food:

  • When do we actually ‘chew’ and ‘taste’ life to its fullest?
  • When do we truly have a present, second by second multisensory experience of life?
  • Where have we missed miracles just because we just breathed through them?

Sadly, for most of us, not even for the duration of one inbreath.

Ingesting too much . . .

As this American gentleman used to do, a lot of us are just breathing in food, information, life experiences; you name it, we breathe it in unconsciously, and then forget to breathe it out again. We rush through life, swallowing part of it whole without truly appreciating what is going on.

The result of this is overwhelm, overload or to continue using the food metaphor: mental obesity, emotional obesity, energetic obesity, and who knows, even spiritual obesity.

And we often don’t even notice.

What we may notice is that our stress levels rise, that we seem more irritable and easily distractable, that we cannot focus and require quicker and more distractions, that we feel the need to self-medicate with substances such as alcohol or drugs, or that we are more discontent than ever.

What if . . .  we were to spend  5-10 minutes a day, chewing life?

  • Really tasting, savouring, relishing each and every second of these 5-10 minutes, each second to their fullest?
  • Noticing what occurs around us, through us, in us for each second of the 5- 10 minutes?
  • Observing thoughts, emotions, energies, physical sensations
  • Allowing a multisensory experience consciously experiencing and breathing in these 5-10 minutes through all of the 5 senses and our intuitive sense to their fullest?

10 minutes of life chewing makes a difference

Notice what is different after the 5-10 minutes:

  • How you feel differently
  • What miracles happened
  • What opportunities you can now see
  • How life changed

I recommend using a journal to record, amplify and deepen your experience of life chewing.

Enjoy your conscious 10-minute meal of life!


[1] Co Cork, Ireland. They have a very healthy self-service restaurant and a terrace to enjoy your meal outside. It is a favourite spots for bus tours to stop.

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Super busy? No time to relax? Give yourself the gift of symbolic mindfulness today

Had a busy week? Are you feeling a little overwhelmed with all the things that you need to do before going back to work on Monday? Or even planning to work this week-end to catch up? When you stop and take a deep belly breath, do you feel tension or constriction? Maybe even anxiety, hypervigilance or nervousness?

Slowing down and doing less does not seem a viable option

Most of us find it a really challenge, if not impossible, to deeply enjoy our week-ends after a busy and potentially stressful week at work. Slowing down is something that a lot of women especially are finding not an easy thing to achieve….there is always too much to do, too many expectations and not enough time.

Yet, to be healthy and to be successful at home and at work, we need to allow our body, mind and spirit to rest and replenish.  Instead of doing more, we ideally need to do less. Given the amount of tasks that most women have to on their daily to do list this seems like a joke or an impossible thing to ask.

Meditation is a proven stress reliever, yet not the answer for everyone

Doing  a short 5-10 minute meditation or any kind of physical exercise with deep belly breathing every morning really helps to focus the day, and reenergise our hyperactive minds and emotions. Also meditating in the evenings increases the stress relief.

However, I am finding with a number of my clients, especially when they are not regular meditators, that it takes a long time, time they do not feel they have, to achieve any measure of calmness, relaxation and clarity.

If you fall into this group of people, you might like to give the following approach a go. I found this mindfulness practice works really well whilst it does not require taking blocks of time out of your day. It can also be used as a precursor to easing into a more regular meditation practice.

Using an element theme for the day (or the week-end)

I tend to work with the five elements (Water, Wood, Fire, Earth and Metal) in my Movement and Meditation practice. These elements are around almost anywhere and it is easy and effortless to notice their qualities, their properties and their presence in your life all throughout the day.

Pick an element or a symbol that has qualities that you wish to have more of in yourself and your life. Just by making sure you notice this element all throughout the day when you can, will help to boost the element’s qualities in you.

The power of symbols

Focussing on one element for a day or several days, is a beautiful practice that will help ground and focus your mind, both the conscious and unconscious mind.

Research, and my experience, have shown that the unconscious mind which operates our body, our habits and our emotions, responds better to symbols¹ and simple/short instructions than literal and complex language.

Given that most people who are stressed and overwhelmed, and who find it a challenge to switch off are also often dehydrated, my suggestion is to pick Water as your theme for the day. Water is a wonderful element with many facets and qualities, and we are made up of more than 80% of water ourselves.

Working with the element of WATER 

Water1

1. Take a notepad the evening before and write down the key qualities of your symbol e.g. for water they might be  flow, detox, clarity, stillness and force at the same time, flexibility, life, and a whole host of other qualities I will leave to your own creativity.

2. Read what you have written as soon as you get up in the morning

3. Then throughout the day … starting with your shower, your first cup of tea or even when you look out of the window and see the rain or the snow or dew on surfaces/plants ….notice WATER and its many qualities….

Here are some questions you can quickly run through your mind when you notice WATER

  • drinkingHow does this WATER feel? On your skin, on your tongue when you are drinking it, when you touch it?
  • What is its texture?
  • What does it look like? What is its colour?
  • What does it sound like?
  • What is its taste and smell?
  • Which  qualities  does this WATER have? What do these qualities feel like in you?

No need to put your observations into words, just notice and let that flow through you.

water 24.When you spot WATER in one of  its many forms … rain drops, tap or shower flow, snow or frozen, puddles, beverages, food, moisture in the air, in colours e.g. blue… take at least 3 deep belly breaths notice the qualities of this WATER.

You might want to put a hand on your naval area to feel the breath going into your belly.

5. At the end of the day, notice how you feel, what you have accomplished, and what has changed for you ….

Feel free to comment how this practice has worked for you.

Wishing you a joyful week-end, and relaxed next week!

¹ can be pictures, physical objects, simple words that stand for something, sounds, physical sensations (touch or feelings), tastes or smells

Preparing for a stress free festive season

In many cultures November and especially December, when the weather gets colder and the days shorter, used to be a dedicated period of stillness, contemplation and connecting in with oneself.   In most western countries, now, the run up to the holidays can often be one of the most stressful time of the year. Rushing from shop to shop finding and buying presents, finishing off work projects and putting in extra hours to get everything done in time, sorting out where and how to spend the holidays and even anticipating family conflicts or challenges over the holidays can bring additional stresses and anxieties into our lives. Now is the time to start preparing for a stress-free (or low stress) festive season.

Stress-free can be planned

In times of ‘Busyness’ a lot of us tend to go into headless chicken syndrome, just doing, doing, doing, rushing round to get stuff done. Whilst this is a strategy, it is not necessarily an effective one as it causes us stress. Although for most of us it seems counter-intuitive to take a little time out to take a few deep breaths, take stock and plan, it actually makes more effective rather than less. Allow yourself the gift of a quiet 10-15 minutes today to prepare for an enjoyable festive season. And, here are some tips on how to make your preparation even more effective.

1. Connecting in with yourself

When we make plans we often forget to set intentions and state what we truly want. Connecting in with yourself…

… what are your intentions for the festive season?

… what do you want the festive period to be like for you?

Ideally write down your answers, that makes them much more powerful. And remember to keep all your intentions and wants in positive and present tense language.

2. Gain focus 

We often loose touch with truly important when we go into autopilot using the same strategies and habits honed to perfection season by season. So ask yourself …

… what is truly important in this 2012 festive season?

…. what would make this festive season truly effortless and enjoyable?

… how can let go of what is not important/what stressed you?

3. Make your plans

Now that you have a good idea of want you want and what to focus on, you are ready to plan.

…. what do you need to do by when?

…. what can you do and how can you be every day to keep your intentions alive?

…. who do you need to sign up to your intentions or create shared intentions with?

Sharing this planning process with your partner, friends or family makes more powerful.

Our Gift to you

To help you reduce stress and to honour the festive season, I want to give you the gift of a free meditation call, my friend Nyali and I  are offering on 2nd December 2012 at 18:00 GMT. To find our more and to join us, click here. Feel free to forward this invitation to anyone who you feel would benefit from it. Everyone is very welcome.

I look forward to connecting with you on 2nd December.

Lots of love Bettina