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MINDFULNESS
Mindfulness Exercises My name is Lee Marriner and I am a personal trainer from Durham. Fitness, high intensity interval training (HIIT) and mindfulness are my passion, and since being introduced into my life, they have enabled me to help myself and others. Mindfulness is a type of meditation or practice of being present that helps to relax the body and mind in order to reduce the risk of anxiety, depression and stress. It involves reconnecting with our bodies by engaging the five senses (sight, sound, smell, taste and touch), and bringing our attention to the present moment. In light of the coronavirus pandemic, it is natural for you to be experiencing heightened anxiety. This is why now, more than ever, we need to pause, take a deep breath and look after our mental health. Being more aware of the present moment through mindfulness can help us to recognise the warning signs for when we might be on the brink of mental decline. These signs might include: l Difficulty falling or staying asleep (insomnia) l Difficulty concentrating l Feeling on edge l Irritability l Muscle aches l Overthinking l Restlessness l Tiredness l Trembling or shaking Recognising these warning signs can be useful to help identify the problem and take the necessary steps to settle our nervous system. Here are some mindfulness stretching exercises you can practice throughout the week.
Weekly exercises
Seated forward bend (Part 1) A calming pose that targets your calves, hamstring muscles and back. Begin with your legs stretched out in front of your body. Bring your arms to your sides and up over your head, reaching towards the ceiling as you inhale. Hold this pose for 45 seconds.
Seated forward bend (Part 2)
As you exhale, bring your arms forward, lengthening your spine. Imagine your belly on your thighs – this will help lengthen your spine. Hold this pose for 45 seconds and repeat five to six times.
