The Resonant Reset: Why Humming is the Ultimate ‘Micro-Habit’ for Nervous System Resilience

In our modern, high-pressure world, we are often told that “silence is golden” when it comes to stress relief. However, some of the most profound shifts in human physiology don’t happen in silence—they happen through sound.

At Impact Mental Health, we are dedicated to finding the “Kaizen” of wellbeing: small, 1% shifts that create significant, sustainable change. One of the most powerful, evidence-based tools we teach is also one of the simplest: The intentional hum.

An illustration showing a woman humming and breathing to aid nervous resilience.

Ancient Origins: The ‘Bhramari’ Breath

While modern science is only recently “discovering” the benefits of vocal vibration, these practices have been foundational to Eastern traditions for millennia. In Yoga, this is known as Bhramari Pranayama (Bee Breath).

The name comes from the Sanskrit word for the black Indian bumblebee. For thousands of years, practitioners have used this humming exhale to “drown out” the chatter of the mind (the ‘monkey mind’) and induce a state of deep meditative stillness. It was understood then, as it is now, that the vibration of the voice is a direct bridge to the soul’s tranquillity.

The Modern ‘Pulmonauts’: Science Meets Sound

Today, we no longer have to rely solely on intuition; we have the data. Leading “Pulmonauts” (respiratory pioneers) have highlighted why this ancient practice works so effectively on a biological level:

  • The Nitric Oxide Miracle: James Nestor, author of the bestseller Breath, highlights a startling statistic: humming increases nasal Nitric Oxide production by 15-fold. This molecule is a potent vasodilator, helping to lower blood pressure and improve oxygen delivery throughout the body.
  • Vagal Tone: Patrick McKeown (The Oxygen Advantage) emphasises the importance of the slow, extended exhale. Because the Vagus Nerve—the “command centre” of our parasympathetic (rest and digest) system—passes right through the larynx in the throat, the vibration of a hum acts as a physical massage for our stress response.
  • Biomechanical Efficiency: Dr. Belisa Vranich, a world-renowned clinical psychologist and breathing expert, teaches us that most of us are “vertical breathers” (using our shoulders and necks). Humming encourages “horizontal breathing”—using the diaphragm and lower ribs. As Dr. Vranich notes, when we use the correct muscles to breathe and vibrate that breath, we provide the brain with an immediate signal of safety.

How Humming Heals: A ‘Just-In-Time’ Reset

Coming from a background in Lean Manufacturing, I view the human nervous system through the lens of efficiency. When anxiety spikes, our “internal factory” is in chaos. Humming is a “Just-In-Time” delivery system for calm.

When you hum, you are essentially:

  1. Lowering your Heart Rate: Activating the “vagal brake.”
  2. Balancing Emotions: Moving from “Fight or Flight” to “Rest and Digest” in under 60 seconds.
  3. Sparking ‘Feel-Good’ Hormones: Stimulating the release of oxytocin and endorphins through rhythmic resonance.

Putting it into Practice: The 2-Minute Impact Reset

You don’t need a studio or a choir to reclaim your peace. You can do this at your desk, in your car, or during a quiet moment at home:

  • Step 1: Sit comfortably with your spine tall (as Dr Belisa Vranich suggests, relax your shoulders and breathe into your belly).
  • Step 2: Inhale softly through your nose for a count of 4.
  • Step 3: Close your lips gently and exhale with a low, steady “hmmm” sound for as long as is comfortable.
  • Step 4: Focus on the vibration in your nose, teeth, and chest.
  • Step 5: Repeat for 2–5 minutes.
An infographic explaining the steps to this breath technique for reducing stress

Reclaiming Your Voice

At Impact Mental Health, we believe that wellbeing shouldn’t be complicated or expensive. By bridging the wisdom of the East with the clinical precision of the West, we can find simple ways to navigate the challenges of modern life.

The next time you feel the weight of a busy day, remember: you carry the tool for your own “vocal transformation” with you at all times.

Don’t just breathe—resonate.

Five Suggestions To Build Mental Resilience

The Vicious Cycle: Waiting to be Fixed. Here are a few suggestions for helping to build mental resilience.

A comic book style graphic illustrating ways to build mental resilience

We all want better mental health. But here’s the tough question: If you want to feel different, are you willing to do different? 🤔

It’s incredibly easy to slip into the mindset that the NHS or our wider healthcare system should be the ones to “fix” us. We expect a referral to magically resolve the issues that have accumulated over months or years.

The stark reality is that services are stretched. While 91.9% of referrals for NHS Talking Therapies (IAPT) resulted in treatment starting within 6 weeks in a recent period, many individuals still face long waits for specialist care, particularly in areas such as children and young people’s services. Your urgent need is facing a system-wide backlog.

Stop Waiting. Start Doing. 🛑

While you wait for (or alongside) professional support, there is so much you can control. Your wellbeing is an active daily choice.

Here are five free suggestions to return to the basics that build mental resilience:

  1. Fuel and Move: Ditch the ultra-processed diet whenever possible and find ways to move your body every day. A quick walk or stretch is a biological mood booster.
  2. Community & Nature: Get outside. Even 15 minutes in a park helps. Call a friend. Connection and nature are two of our most powerful natural supports.
  3. The Magic of Breath: Learn box breathing (4 seconds in, 4 hold, 4 out, 4 hold). It’s an instant, on-demand calm switch that regulates your nervous system, anytime, anywhere.
  4. Embrace Play: What did you love doing as a child? Find a hobby—painting, music, gardening, sport—that lets you lose yourself in the process, not the outcome.
  5. Sleep is Your Superpower: Prioritise an hour of screen-free winding down before bed. Quality sleep is when your brain repairs and resets.

Your mental health journey doesn’t start when you get an appointment. It begins when you decide to take a single, different action today.

What one small change can you commit to this week? Let me know in the comments below!

Finding Your Anchor: Simple Habits to Manage Stress, Anxiety, and Overwhelm on World Mental Health Day

Today, October 10th, marks World Mental Health Day—a vital moment to pause, reflect, and reaffirm that mental health is as crucial as physical health. In a world defined by relentless news cycles, digital demands, and global uncertainty, stress, anxiety, and overwhelm have become near-universal experiences.

A cartoon illustraton showing a brain with an anchor bringing calm on World Mental Health Day

The good news is that managing these feelings doesn’t require overhauling your entire life. It starts with small, consistent habits that bring you back to a place of stability and calm.

The Modern Overload: Recognising Today’s Stressors

To manage our mental health, we must first recognise the unique pressures of modern life that are contributing to the pervasive sense of overwhelm.

In and Out of Work:

  • “Always On” Culture: The blurring of work and personal boundaries due to remote access and constant connectivity means many people struggle to switch off. The expectation of immediate responses fuels stress.
  • Job Insecurity and High Demands: Economic volatility and increasing workloads create a persistent, low-level anxiety about performance and job stability.
  • Financial Pressures: Nationally and globally, the rising cost of living, inflation, and stagnant wages are top stressors, leading to chronic anxiety about the future and making ends meet.

National and Global Concerns:

  • Constant Crisis News: Whether it’s political instability, environmental emergencies, or international conflicts, the 24/7 news cycle keeps us tethered to a feeling of global distress, often leading to a sense of powerlessness.
  • Digital Fatigue: The sheer volume of information, notifications, and social comparisons on digital platforms leads to sensory overload and feelings of inadequacy.

Four Simple Habits to Recalibrate Your Nervous System

While the pressures of the world are real, we can develop practices to build resilience and protect our inner well-being. Here are four fundamental strategies to help you manage stress, anxiety, and overwhelm:

1. Limit Constant News Exposure and Take Digital Breaks

The human nervous system is not built to constantly process tragedy and global crises. Limit your constant news exposure and deliberately step away from your screens. Dedicate specific, short periods each day to check the news, and strictly avoid “doomscrolling”—the habit of consuming large quantities of negative online news. Schedule digital breaks throughout your day, even if it’s just 15 minutes away from your phone, to allow your mind to rest and refocus on your immediate environment.

2. Practice Slow, Gentle Breathing Daily to Regulate Your Nervous System

Your breath is your most powerful, immediate tool for regulating stress. When we are anxious, we tend to breathe shallowly and quickly. You can consciously override the stress response by practising slow, gentle breathing daily. Try a simple box-breathing technique:

  • Inhale slowly for a count of four.
  • Hold the breath for a count of four.
  • Exhale slowly for a count of six.
  • Pause for a count of two.
  • Repeat for just 3-5 minutes. This simple practice signals safety to your brain, calming your heart rate and easing anxiety.

3. Anchor Yourself in Routines that Bring Calm and Stability

In an unpredictable world, routines are anchors. They provide a sense of control and predictability that combats the chaos of modern life. This doesn’t mean a rigid schedule, but rather establishing non-negotiable daily habits that bring stability. This could be a morning routine that includes quiet time and a healthy breakfast, or an evening ritual that prepares you for rest (like reading a book instead of watching TV). These small acts of consistency create a stable foundation for your day.

4. Reach Out for Help – Whether Through Friends, Professionals, or Community Support

It is a common misconception that seeking help is a sign of weakness. In fact, it is a brave and proactive step towards self-care. Reach out for help when you are struggling.

  • Friends and Family: Simply sharing your burdens with a trusted loved one can significantly reduce their weight.
  • Professionals: Don’t hesitate to contact a GP, therapist, or counsellor. Mental health professionals are trained to provide tools and support.
  • Community Support: Joining a local group, volunteer organisation, or support network can foster a sense of belonging, which is a powerful antidote to anxiety and isolation.

Further Recommendation

If you are looking for more actionable advice on how to integrate simple, effective habits into your day, we recommend listening to:

This podcast offers an insightful discussion on the profound impact of simple physiological adjustments, like breathing techniques, on your overall mental state. It’s a fantastic resource for anyone looking to make a meaningful change in how they handle life’s daily demands.

Remember: On World Mental Health Day and every day, your mental health matters. Be kind to yourself, implement these simple habits, and never hesitate to seek support.

Reignite Your Inner Spark: Thriving Through the Autumn and Winter Glow Up! ✨

The shift into autumn and winter brings with it a beautiful change in scenery, but let’s be honest: the shorter days and longer, darker nights can sometimes feel like a bit of a dampener on our usual zest for life. If you’ve noticed a dip in your motivation, inspiration, and drive, you’re definitely not alone! It’s a natural response as our bodies adjust to less sunlight, which plays a crucial role in regulating our energy levels and mood. Think of it like this: your internal battery needs a little extra charge when the sun clock runs low.

Counteracting the Darkness: Small Steps for Big Lifts 💡

The good news is we don’t have to simply resign ourselves to a seasonal slump! By being proactive and incorporating small, positive habits, we can manage the impact of reduced daylight and keep our spirits high:

  • Maximise Natural Light: Try to spend time near windows during the day. If possible, take short outdoor walks, especially around midday.
  • Embrace Brighter Spaces: Consider increasing the lighting in your home and workspace. Bright, cool-white bulbs can help mimic natural light and boost alertness.
  • Maintain Routine: Sticking to regular sleep and work schedules helps keep your body clock stable, which is often disrupted by the lack of morning light.

Fun and Different Ways to Lighten the Mood 🚀

A cartoon image of people sitting at a window in autumn chatting and having coffee

While a cozy night in is tempting (and encouraged!), sometimes introducing a little novelty and activity can be the perfect antidote to the winter blues. Here are a few lighthearted, different activities to help lift your mood:

  1. Become a Culinary Explorer: Forget the quick microwave meals! Pick a new cookbook (perhaps one focusing on a different global cuisine) or search the web for favourite recipes and dedicate one night a week to slow, mindful cooking. The aroma alone is mood-boosting! 🧑‍🍳
  2. Start an ‘Anti-Goal’ Hobby: Pick up a hobby that has zero performance pressure. Think painting badly, learning three chords on a ukulele, or writing silly poetry. The goal is pure, unadulterated fun, not mastery. 🎨
  3. Host a ‘Hyggelig’ Gathering: Embrace the Danish concept of Hygge (coziness and comfortable conviviality). Invite friends over for a relaxed evening focused on comfort, candlelight, and good conversation—no fancy planning required! ☕
  4. Launch a ‘Micro-Adventure’: Plan a short, local trip that gets you out of your routine, even for just a few hours. Visit a new museum, explore a park you’ve never been to, or attend a local market. Novelty is a powerful mood elevator. 🗺️

Permission to Pause: Embracing the “Wintering” Season ❄️

While it’s great to find energy and spark, there is profound wisdom in recognising that the colder months can also be a time for rest and rejuvenation. We often carry the pressure of always being “on,” driven, and highly productive, but this expectation can be exhausting.

This is where the insightful book Wintering: The Power of Rest and Retreat in Difficult Times by Katherine May comes in.

May encourages us to see these darker, slower months not as a period to be fought, but as a necessary, natural cycle of rest. She beautifully articulates the need to give ourselves permission to reduce self-expectations and use the quiet season for nurturing and self-reflection. Just as nature slows down, we too can benefit from a season of inward focus, allowing ourselves to heal, gather strength, and prepare for the growth that will inevitably come with spring.

So this year, let’s not just survive the darker months—let’s thrive by resting, playing, and consciously choosing activities that genuinely light up our lives! Go ahead, give yourself that break, and let your inner spark shine, even when the sun goes down early. What will you do to recharge this winter? 👇 Let us know in the comments.

The Breath of Change: Finding Balance and Wellbeing During Menopause

Menopause—the final frontier of a woman’s reproductive life—can be a challenging journey. For many, it’s a time marked by a host of unwelcome symptoms, from hot flushes and sleepless nights to brain fog and anxiety. While hormone replacement therapy (HRT) is a well-established medical option, an increasing number of women are seeking holistic and complementary approaches to manage their symptoms. One such method gaining popularity is the Buteyko Method, a breathing technique that offers a surprising and effective way to find balance and wellbeing during this transitional phase.

A comic book style image of a woman doing yoga and practicing the Buteyko Breathing Technique

What is the Buteyko Method? 🧘‍♀️

Developed by Ukrainian doctor Konstantin Pavlovich Buteyko in the 1950s, this method is based on the principle that many modern ailments, including respiratory issues, are caused by chronic over-breathing, or hyperventilation. The Buteyko Method teaches you to correct this by focusing on nasal breathing, reducing your breathing volume, and practising breath-holding exercises. The goal is to bring your breathing back to a normal, gentle rhythm. While it may seem counterintuitive, the core idea is that less is more when it comes to respiration.

How Can it Help with Menopause Symptoms?

The connection between breathing and menopause symptoms lies in the delicate balance of gases in our bodies, particularly carbon dioxide (CO2​). When we habitually breathe too much, we expel excessive amounts of CO2​. This might sound like a good thing, but in reality, CO2​ is not just a waste product; it’s a vital gas that helps release oxygen from the blood to the tissues and organs. A drop in CO2​ levels can lead to a phenomenon known as the Bohr effect, where oxygen is held too tightly to haemoglobin, meaning it can’t be delivered efficiently to your cells.

This can result in a whole host of issues that many menopausal women will recognise:

1. Hot Flushes 🔥

Hot flushes are believed to be triggered by a minor change in the body’s thermoregulatory system, controlled by the hypothalamus. Over-breathing can exacerbate this by leading to an unstable nervous system, which in turn can trigger or worsen hot flushes. By learning to breathe gently and calmly through your nose, you help to stabilise the nervous system, potentially reducing the frequency and intensity of these episodes.

2. Sleepless Nights 😴

Many women experience night sweats and insomnia during menopause. The sympathetic nervous system, responsible for our ‘fight or flight’ response, becomes overactive, making it difficult to relax and fall asleep. Buteyko’s gentle breathing techniques help to activate the parasympathetic nervous system, the body’s natural rest and digest system. This promotion of relaxation can lead to a more peaceful night’s sleep, as well as reducing the chance of night sweats, which are often a result of an overstimulated nervous system.

3. Brain Fog 🧠

That foggy, forgetful feeling is a common complaint. It can be linked to poor oxygen delivery to the brain. When we over-breathe, we reduce CO2​ levels, which constricts the blood vessels supplying the brain. By improving your breathing, you allow these blood vessels to dilate, ensuring a better supply of oxygen and nutrients to the brain. This can lead to improved clarity, focus, and memory.

Getting Started with Buteyko

The method is best learned from a certified practitioner who can guide you through the exercises and help you monitor your progress. The core exercises include:

  • Controlled Pause (CP): This is a simple test to measure your current breathing volume and a foundation for your practice.
  • Reduced Breathing: This involves consciously taking smaller, quieter breaths, which helps to increase CO2​ tolerance.
  • Breathing through the nose: This is a fundamental part of the practice, as it helps to humidify, filter and warm the air we breathe, as well as engaging the diaphragm for a more efficient and relaxed breath.

The key to success is consistency. Practising for just a few minutes a day can make a significant difference. It’s a gentle, non-invasive approach that puts you back in control of your body.

In a world that often rushes us, the Buteyko Method offers a mindful pause. By reconnecting with your breath, you can find a pathway to better sleep, a clearer mind, and a greater sense of calm, transforming the challenges of menopause into an opportunity for profound self-care. It’s not just about managing symptoms; it’s about reclaiming your vitality, one gentle breath at a time.

As a breath coach and a woman who is postmenopausal, which can bring a mix of new and familiar challenges (apologies to anyone who thought postmenopause meant it was all over…!), I found this tutorial very helpful, especially for reducing hot flushes: simple instructions, a calming, wonderful voice, and just over nine minutes of peaceful gratitude.

Book Review – Kaizen: The Japanese Method of Transforming Habits One Small Step at a Time

Feeling Overwhelmed by Big Goals? “Kaizen” Has a Tiny, Powerful Secret!

A cartoon image of Kaizen as a person hugging a man

I recently got my hands on Sarah Harvey’s “Kaizen: The Japanese Method of Transforming Habits One Small Step at a Time,” and let me tell you, if you’ve ever felt like your big dreams or new habits are just… too big to start, this book is basically a warm hug and a friendly nudge in the right direction.

Harvey introduces us to the ancient Japanese philosophy of Kaizen, which, at its heart, is all about continuous improvement through tiny, almost imperceptible steps.

Think about it: how many times have we decided we’re going to completely overhaul our diet, run a marathon next month, or write a novel in a week? And then, boom, we get overwhelmed, give up, and feel a bit rubbish about it. Sound familiar? Yep, me too!

The genius of Kaizen, as Harvey beautifully explains, is that it completely flips that script.

Instead of massive leaps, you focus on super small, manageable changes that feel almost ridiculously easy. We’re talking about things like:

  • Asking tiny questions: Instead of “How do I become a millionaire?”, try “What’s one tiny thing I can do today to learn more about saving money?”
  • Taking tiny actions: Want to exercise more? Don’t plan an hour-long gym session; do one push-up or walk to the end of your driveway and back.
  • Solving tiny problems: Got a messy desk? Don’t clean the whole thing; pick up one piece of paper.

The magic happens because these tiny steps don’t trigger our brain’s fear response. Our brain is designed to resist significant, uncomfortable changes. But a tiny change? It just shrugs and says, “Yeah, whatever, we can do that!” And that’s where momentum builds.

Harvey shows how this gentle, consistent approach leads to sustainable, long-lasting change without all the stress and self-sabotage. It’s about being kind to yourself, building confidence with small wins, and letting those little improvements snowball into significant transformations over time.

Honestly, after reading “Kaizen,” I’ve begun to look at my own goals in a completely different light. It’s incredibly freeing to realise you don’t have to be perfect or make huge sacrifices right away. Just one tiny step, then another, then another. It’s a truly empowering way to approach life, work, and personal growth.

Ready to Put Kaizen into Action?

If the power of small steps truly inspires you and you want to deeply embed the Kaizen method into your life, you’re in luck! We explore Sarah Harvey’s fantastic book in much more detail and help you put it into everyday action as part of our YOU Programme. It’s the perfect opportunity to turn these insights into tangible progress with guidance and support.

So, if you’re tired of the all-or-nothing approach and want a more gentle, effective, and sustainable way to build better habits and achieve your dreams, seriously consider picking up Sarah Harvey’s “Kaizen.” It’s a little book with a massive impact!

Book Review – High On Life – David JP Phillips

Ever Wonder How Some People Radiate Joy? “High on Life” Might Just Have the Answer!

A cartoon image of oxytocin, dopamine and serotonin
Cover of the book High On Life by David JP Phillips

I just finished reading David JP Phillips’ “High on Life,” and seriously, my brain is buzzing in the best possible way.

If you’ve ever felt like your mood could use a little natural pick-me-up, or you’re just curious about how your own body can be a powerhouse of positivity, then you absolutely have to check this book out.

Phillips, who is brilliant at explaining complex concepts in a relatable way, delves deep into the fascinating world of our brain’s chemistry. But don’t worry, it’s not some dry, scientific textbook – it’s more like a really engaging conversation with a super-smart friend who’s figured out some serious life hacks.

He breaks down how some of our most powerful “happy hormones” – think oxytocin, dopamine, serotonin, and endorphins – actually work. And the coolest part? He doesn’t just tell you what they are, he shows you practical, everyday things you can do to tap into them consciously. We’re talking about simple shifts in your habits and mindset that can lead to a genuinely improved sense of well-being.

Seriously, I had so many “aha!” moments while reading this. It’s like he hands you the instruction manual for your own internal pharmacy! He discusses everything from the power of connection and gratitude to movement and even how we structure our days.

It’s all about understanding these incredible internal systems and then applying that knowledge to boost your mental health and overall happiness naturally.

“High on Life” isn’t about chasing some unrealistic, constant high. It’s about empowering yourself with knowledge and practical tools to navigate life with more resilience, joy, and a deeper understanding of your own incredible biology.

So, if you’re ready to unlock your body’s natural potential for feeling great and want to learn how to cultivate a more positive and fulfilling life actively, do yourself a favour and pick up “High on Life.” You’ll thank yourself (and probably David JP Phillips too!). It’s a game-changer, trust me!

Grounding in Green: Why Touching Nature Heals

In our bustling lives, nature offers a sanctuary, a place to reconnect with ourselves and find solace.

We know that simply being in nature boosts our mental health and well-being, but there’s a deeper connection to be forged, a more profound healing to be found: through touch.

Imagine the rough texture of bark against your fingertips, the cool smoothness of a leaf, the resilient give of earth beneath your bare feet. These sensory experiences are more than just pleasant; they’re powerful tools for grounding and healing.

Why Touching Nature Matters:

  • Sensory Grounding:
    • The physical sensations of touching natural elements bring us fully into the present moment. This tactile engagement helps quiet the mental chatter and reduces feelings of anxiety and overwhelm.
    • The variety of textures and temperatures stimulates our senses, creating a rich and immersive experience that anchors us in the here and now.
A woman's feet on a daisy covered lawn
  • Earthing/Grounding:
    • Walking barefoot on the earth, or “earthing,” allows us to connect with the Earth’s natural electrical charge. This connection is believed to have numerous health benefits, including reduced inflammation, improved sleep, and increased energy.
    • By connecting directly with the earth, we restore a sense of balance and harmony within our bodies.
  • Stress Reduction:
    • The act of touching natural elements triggers the release of oxytocin, the “love hormone,” which promotes feelings of calm and relaxation.
    • The sensory input from nature helps to regulate the nervous system, reducing the production of stress hormones like cortisol.
  • Enhanced Mindfulness:
    • Engaging with nature through touch encourages mindfulness, the practice of paying attention to the present moment without judgment.
    • By focusing on the sensations of touch, we become more aware of our surroundings and ourselves, fostering a deeper connection with the natural world.
  • Emotional Well-being:
    • Touching nature can evoke feelings of joy, wonder, and awe, which are essential for emotional well-being.
    • The connection with nature can provide a sense of belonging and connectedness, reducing feelings of loneliness and isolation.
  • Physical Benefits:
    • Direct contact with the ground can improve circulation.
    • The act of being outside increases vitamin D production.

How to Embrace Nature’s Healing Touch:

  • Walk barefoot in your garden or a nearby park. Feel the earth beneath your feet, the coolness of the grass, the texture of the soil.
  • Hug a tree. Feel the strength and stability of the trunk, the roughness of the bark.
Picture of a man touching a tree in a woodland in Spring
  • Run your fingers along the leaves of a plant. Notice the different shapes, textures, and temperatures.
  • Gather fallen leaves or twigs and create a natural collage. Engage your creativity and connect with the natural materials.
  • Simply sit in your garden and feel the wind on your skin.

By consciously engaging with nature through touch, we unlock a powerful source of healing and well-being.

We rediscover the simple joy of being connected to the earth and find a sense of peace and tranquillity that nourishes our souls.

The Un-Pursuit of Happiness?

Rather than seeking active happiness pursuits it would appear far more beneficial to develop a sense of ‘ataraxia’ : calmness untroubled by mental or emotional disquiet or as I prefer to see it ‘tranquillity’. I came to this conclusion after reading an article in The Guardian regarding ‘un-pursuing happiness’ – Seems odd – right?

In these times of uncertainty, when we actively seek out happiness pursuits, we can become disappointed as unforeseen restrictions are placed upon us. But whilst reflecting on this, I guess disappointment can happen at any time even without a pandemic.

Maybe we could focus our attention and practise things that allow us to feel more tranquil in the long run. Which brings me on to ‘what things’ we can practice?

Stop taking everything for granted and practise gratitude. As I discussed with my son who was distressing about his fractured and dislocated shoulder – at least your mother is here to make you an omelette and wash your hair and it could have been your foot ‘to boot’. Gratitude isn’t some big new idea – it’s appreciation and being thankful. It’s about paying attention to what we (not everyone else) have and what we know helps us on a daily basis. Simple things like ‘enough milk for my tea this morning’ or ‘You answered the phone when I reached out’.

Become mentally flexible in situations. Riding the highs and lows and not attaching any particular mindset to either – in fact attaching no ‘mind’ would be more beneficial and although we are just mere mortals this can still be achieved by being aware of our thoughts at all times. Trying to ignore negative thoughts/situation doesn’t make them go away and conversely focusing too much on positive thoughts doesn’t allow them to stay forever – we call this life. 

What about developing a ‘problem solving’ and ‘curious’ attitude, even if you have no idea about how to fix a computer issue (I’m talking about myself here). Nowadays, my first thought is normally – ‘Can I sort this? Could I find out how to? It’s being curious about things, which can help when we are striving to adopt a non-fear of failure approach or ‘growth mindset’ – Why did the cream cheese frosting turn out so runny? Add a bit of research and maybe a bit of discussion with others and you might find that you can fix the problem – Ahhhh, if you use less than totally full fat cream cheese and you overbeat the icing sugar (icing sugar likes to become liquidy if overbeaten) and add too much lemon juice rather than zest – you get sloppy frosting and that’s no good if your cake is as dense as lead roofing. 

Experiencing different situations and learning new things regardless of whether we fail or not (as already mentioned – growth mindset). There is so much out there that we can experience, even from our own homes.

Shakespeare
And talking of the Bard …

Get online and see what you can experience. I’ve ‘virtually’ been to a classical concert with Philharmonia, attended a few courses from Treadwells, learnt about the history of paganism and learnt how to make my own incense (who knew you could burn household herbs and spices), sat in an audience with His Holiness (or as I like to call him – Wonderfulness) The Dalai Lama, Daryl Edwards, Ruby Wax, Jon Kabat-Zinn and others from Action for Happiness events. I watched two brilliant ‘live’ events by Eddie Izzard (WUNDERBAR) and Russell Brand (Our Little Lives – Shakespeare and Me). And talking of the Bard – I felt very privileged to watch the rehearsals and live dress rehearsal of Henry VI and be an active part of the performance ‘Dream’. Attending some of these functions would never have entered my mind if it had not been for the restraints of the virus and therefore an enforced need to look elsewhere for entertainment. 

Engaging your inner child – although ‘inner child’ has, like a lot of terms in MH, become quite trendy, – It’s simply about being silly and playful and not taking ourselves so seriously. Sometimes as adults we think that we are looked to for those ‘adult’ attributes otherwise we may be less worthwhile members of society. If you think about the characteristics of children, they are really quite perfect. They don’t discriminate or judge (perhaps broccoli), they are very accepting, affectionate and loving – but they also know exactly how to engage with play and take themselves off on adventures. Whiling-away hours building dams and fighting the cause for the greater good and they never complain about what you have dressed them in. Of course, I am talking about kids up to a certain age and those who have not been unduly messed up and conditioned by adults – as Eckhart Tolle says when discussing the negative mind “Negativity is totally unnatural…Have you come across a depressed dolphin, a frog that has a problem with self-esteem, a cat that cannot relax, or a bird that carries hatred and resentment? The only animals that may occasionally experience something akin to negativity or show signs of neurotic behaviour are those that live in close contact with humans and so link into the humans mind and its insanity.” – I think the same can be said for most children. And they love to laugh and part of that is laughing at things being silly and being silly themselves – innocent silliness. Finally, whilst I’m extoling the attributes of children, they do not need a reason to seek out exercise because most of the time they call it playing – Check out Daryl Edwards Primal Play.

Lastly, I’d like chat about the benefits, as I see it, of listening to Solfeggio frequency music (see links below).

I’ve been listening to this music, of which there are many examples on YouTube, for about 6 months. You can listen whilst meditating or not meditating (always our choice). This frequency music has been linked to many mental and physical health benefits and therefore you can choose which ‘frequency/frequencies’ best suit your needs. This is how I tend to approach the music for the day when I meditate. It allows me to get into a meditative state quickly and induces feelings of blissfulness and calm during and continuing into my day. Great – Yeah? Well, something occurred to me not very long ago – Some days the continued feeling (after meditating) of tranquillity and bliss seemed to be drowned out by a petulant entity that seemingly delighted in producing negative thoughts. To quieten this propaganda, I would tell my emotional brain (my chimp) to back off but in doing so I would often be left feeling less tranquil AND irritated that the thoughts had ‘visited’ in the first place. Afterall, hadn’t I just quietened my mind and hadn’t I just been observing my thoughts? Upon reflection (reflecting, not analysing, reflecting) I was reminded that the thoughts were only visitors and that I could use a gentler, loving and kind approach to ask them to take their leave – they are after all my DNA, my Relatives, ME. I think that when we start out or continue on our lifelong learning journey, some days can seem like the first day, and a reminder to be self-compassionate and loving and kind and affectionate towards ourselves on those days will help to ease the ‘no man’s land’ of an obtrusive mindset. However, it is the ‘tools’ the ‘practices’ that will ultimately release us from ourselves and allow happiness to flow.

https://meditativemind.org/benefits-of-music-based-on-7-solfeggio-frequencies/

https://www.naturehealingsociety.com/articles/solfeggio/

Jackie Bean

Director of Operations

Relaxation Videos and Audio

Impact are putting together Relaxation and Meditation videos and audio to help anyone struggling with the change in our lives and the uncertainty of our future.

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We hope you enjoy the relaxation, and remember, the only important moment for you is now…