World Mental Health Day, 10th October 2021

The World Health Organisation recognises World Mental Health Day on 10 October every year. This year’s theme set by the World Federation for Mental Health is ‘Mental Health in an Unequal World. Recognising throughout the world, economic disparities go hand in hand with social and health inequalities

Mental health itself affects us all as it includes our emotional, psychological and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. It’s important at every stage of life.

When our mental health is good, we feel confident regardless of our environment and have a genuinely positive outlook to life in general naturally affecting us in all that we do.

When we struggle with it we can feel agitated, frustrated, have extreme mood swings and can feel helpless. Which is likely to lead to withdrawal from friends and activities. Tiredness, low energy and poor sleep are also associated. As too, excessive drinking, smoking and other recreational drugs.

It can be addressed by talking about our thoughts and feelings (with a therapist if need be) and being comfortable with them rather than attempting to suppress them. Meditation practises can help greatly with this.

Other things we can do is keep active, follow a healthy diet with moderate to no alcohol consumption. Spending time with friends, taking regular breaks and doing something you like such as a hobby can also put a smile on one’s face.

Being realistic we are all going to be affected by this negatively at some stage in our life. So prepare for it, understand it and start incorporating preventative measures in order to minimise its effect when it does happen.

Afterall, it’s not as if connecting with friends, doing something you enjoy and exploring the mind is a chore . It is actually life evolving and can be damn good fun!!

For more information on upcoming events including courses on Transcendental Meditation please contact me directly at hello@andreberrymeditation.co.uk

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How to avoid Burnout!

Originally the term Burnout was used as a time when a rocket or jet has finished all of its fuel and stops operating.  Unfortunately, nowadays it’s used to describe an occupational mental health condition.

It is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when we feel overwhelmed, emotionally drained and unable to meet constant demands 

The World Health Organisation has officially declared it as a workplace condition and in the US a recent study suggests as much as 76% employees are currently experiencing it.  It is also worth pointing out that people caring for children and parents can also suffer.

The unfortunate reality is, the more we push ourselves the more likely we are to experience it and it’s not going to go away unless we learn to be with it or better still put in preventive measures to reduce the likelihood of it from happening in the first place. 

It’s a lesson that I learnt 12 years ago whilst constantly working to tight deadlines, taking onboard new responsibilities and enjoying the rewards of my successes a little too much. Eventually, leaving me in a deep dark and depressive state enhanced further by the loss of my father.   

Knowing this needed to be addressed rather than suppressed I looked to use Meditation to explore this sense of overwhelm.  Personally not only have I not looked back.  But feel stronger and stronger with each passing day.

There are many other tools we can use and better still we can even use a combination of them all.  Regular daily exercise/yoga with the focus on regular rather than occasional trips to the Gym.  The cumulative gain is far greater and leads to creating a strong healthy habit.  

Take up a hobby which has no relation to work.  Maybe something fun, innocent where we don’t mind laughing at ourselves whilst also learning something new.      

Much has been talked about Sleep and rightfully so.  If it could be bottled up and sold it would be the ultimate wonder drug.  If you are one that struggles with sleep.  Check out Nick Littlehales and Matthew Walker both have excellent books on this topic.  

Also check out “a rocking night time routine”  A blog I did on just this topic.  It’s short and to the point.  Some would say its a bit hardcore but then so are then benefits of a good nights sleep.   

A balanced diet with the possible inclusion of fasting and simply have more fun finish of this list.  For what’s life without a little fun in it! 

Well there is one more and its a big one.  If you are unhappy and struggling, or if you are feeling you are heading towards that direction no matter how small, ask for help.  All too often we think we have to do it alone and we don’t, we really really don’t

 

https://www.prnewswire.com/news-releases/study-finds-76-of-us-employees-are-currently-experiencing-worker-burnout-301191279.html

https://andreberrymeditation.co.uk/a-rocking-night-time-routine/ 

For more information or to book upcoming course in Transcendental Meditation or to book a wellbeing talk for your office please contact hello@andreberrymeditation.co.uk

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A Rocking Night Time Routine

Previously we wrote about a morning routine and how by having one it’s starts the day in the best possible way.  Now we focus on an evening routine as it prepares us for the most important part of our day and that is when we sleep!

For without sleep nothing is possible and the less we have, the less capable we become.  With a good night’s sleep however our physical body is energised, healed and raring to go.  Throw in a meditation practise too and you are taking ourselves to a whole new level of potential

It does require a change in attitude and lifestyle.  But doesn’t everything, when we want to change?  I have come to love who I am in ways I never thought possible.  I wake up every day, excited to be alive and that feeling just gets stronger and stronger, regardless of what lies ahead.  

My evening routine is not quite as rigid as my morning one is in terms of timings and what I do.  Like many of us, my days vary and rarely end the same way.  That said, I am passionate about this routine so typically I try to do this 4-5 evenings a week.  

As I am an early riser, I’m bed as early as possible.  I love my sleep as I know the benefits.  Quality of sleep is of utmost importance.  So after 7pm I’m already starting to prepare for mine.

No television, social media or email after 7pm (he says at 7:30pm still writing this).  News too is a big no for me.  I want a great sleep and the news doesn’t provide that.  Also restriction of light to natural only (Easy during Summer not so at Winter)

I also use this time to tidy up (yes even washing dishes) whilst being mindful of any thoughts running through my mind.  Sometimes listening to an audiobook (nothing too intense) or just simply reflecting on my day.

I am a huge fan of journaling, once I realised there are no rules like correct punctuation, spelling or that it doesn’t have to make any sense.  I was into it straight away, it’s like emptying the mind with all that nonsense.  In fact, if any of you reading this struggle to sleep I would recommend this.  I love it!!

As someone who practices and teaches Transcendental Meditation I don’t actually practise it late at night.  This due to the transcendent quality in it that naturally releases stresses and whilst that is good it can leave you a little wired at night time.    

Instead I may do a body scan or some yoga postures in preparation for rest/sleep and by 9pm-9:30pm I am feeling so relaxed I can’t wait for bed.  This has been further helped by a lack of stimulants of alcohol or caffeine and by having my main meal between 12-2pm 

I am asleep within 5-10 minutes of hitting my pillow    

Now, there will be folk that question what fun is had by having such routines and that is their prerogative.  All I can say is I have immense fun.  Every single moment of the day and best thing is it just gets better and better! 

If you would like me to elaborate on any of the above please feel free to PM me. 

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The Power of a Morning Routine

There is something about a morning routine that sets the tone for the day.  It’s no wonder so many successful people in the world have one and stick to it religiously.    

By the time mine has finished the feeling of expansion in Mind Body and Soul feels so good i repeat it 7 days a week and only take time of it if injured.  I love it!  I’m usually up between 4:00am and 4:30am and I start my day with a cold shower.  

There is something about going from the extreme of the warm cozy bed to that of the ice cold that pushes one’s boundaries.  

It has been often encouraged within the yogic community and I can see why.  It’s invigorating, refreshing and energising and by the time i’m out of it, any sleepiness I may have had, has now strangely disappeared and replaced with a glow that can’t help but put a smile upon one’s face.    

A gentle stretch next and if we have been taught a set of yoga postures in preparation for a meditation practice then this is a good time to do these.  If not, do approach a yoga teacher who will be able to prepare a set for you.       

Up next Meditation and why not first, before the Cold Shower?  Well simply, If we meditate directly after getting out of bed there is every chance we will still be sufficiently sleepy enough to want to fall asleep again. 

It’s one of the reasons why many give up their morning meditation practise.  They fall asleep so often during it they may as well just carried on sleeping.  Whereas once we have hit the cold, there ain’t no going back 

I am not going to go into the benefits of meditation here.  But if you are coming across this page for the first time.  All i’m going to say is that it works and please feel free to explore my social media and website to understand why it does.       

After meditating, I take some time out in the garden to study (we can always be better).  Right now i’m learning Spanish and for no other reason than I have always struggled with learning languages so thought I would start to exercise that part of the brain that is so resistant.

To finish a workout.  I do the simple and sinister daily.  It’s a kettlebell workout (that includes a good warm up) that leaves my body feeling intouch with the joys of everything else I’m feeling right there and then and the best part is, not a coffee in sight, it’s not even 7am and i’m raring to go!    

Next up a Bedtime routine that will lead you to a great night’s sleep 

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Healing during the Grieving Process

13 years ago today (10/08/21) my father passed away. He was a giant of a man who had a huge influence on my life.
His loss was immense as we as a family had always been so very close.

A strong, physical and powerful presence only matched by his love for his family. A beautiful man, a wonderful teacher, a glorious soul.

As we attempted to heal ourselves from this challenging period.  Though we understood there were 5 or 7 stages of the grieving process and whilst I spoke of them often and understood the process, they certainly were not always as obvious as the books and internet suggest.

Thankfully back then, I also had my meditation practise. Though new to me at the time, offered a transcendent quality complimenting the support that I was receiving from the books and from those around me.

It quite naturally expanded my awareness and in doing tapped into my true healing potential.  So the pain, whilst there (and should be for we should never suppress) was less dominant giving me space to just be!

Ofcourse life continued, the first few months, years even, had difficult and uncomfortable moments, as I found myself being triggered.  It wasn’t so much the big occasions such as Birthday’s or Christmas’s.  Those we could prepare for.  But a song or a meal he was fond of was far more challenging.

At the same time I strangely found myself more capable in dealing with them as I felt support far greater than my body was usually aware and with that I gained great strength!

A strength that has grown each and every day since and as it evolves I realise his impact on me even now.  For my drive, my passion and desire to succeed whilst maybe expressed differently to him is very much influenced by him and for that I will always be grateful. I love you Dad!

https://www.healthline.com/health/stages-of-grief#background
https://www.healthline.com/health/stages-of-grief#7-stages

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How do we know if our Meditation Practise is working?

So we have been meditating for a few weeks and we are not sure whether our practise is working or not. 

Firstly it’s good to give ourselves a little time.  We have spent many years without a regular practise we can’t always expect change overnight.

That’s not to say there isn’t change going on, it’s just not always so obvious.  When we were younger we probably didn’t remember growing taller but we did.  Just like change in the mind, we don’t always recognise change, but it is happening.    

It’s always important not to judge the meditation by the quality of meditation itself, but by the quality of life.  Which makes sense why focus on a few minutes, a couple times a day meditating when we have 24 hours of living.  

Below are some tell-tale signs that our meditation practise is going well.  Again, don’t be expecting a sledge hammer of bliss smashing through every cell.  Invariably its far more subtle, but subtle doesn’t mean less powerful.   If in doubt, speak to your teacher who will be able to help.

We Feel Happier in Life

Life feels good and it didn’t need to be triggered by Happiness or Positive Affirmations.  There is just a natural feel good feeling that resonates within us and doesn’t seem to budge regardless of the environment we are in.        

Better Sleep

Sleep improves greatly as we find ourselves thinking less and less towards the end of the evening (providing the last thing you do isn’t watching the news) as we are drawn to the bedroom for a good night’s sleep.  We also notice when getting up we feel more rested than before as we recognise the benefits of a deep and peaceful sleep. 

Energy Levels Increased 

We feel more energised and capable of doing more at work as well as at home.  That said, we don’t always have to launch ourselves into further activity rather than enjoy the feeling as it runs throughout us.  It is incredibly healing whilst also makes us naturally very present! 

Less Stressed in Stressful Situations

Regardless to our practise, life will present us with challenge after challenge.  That’s simply the way it is.  But it’s how we deal with it that makes us who we are. We begin to feel more confident and capable in dealing with such them and whilst they can still be uncomfortable we become more aware of feelings deep within that it’s all ok and that’s just fine. 

For more information on upcoming events including courses on Transcendental Meditation please contact me directly at hello@andreberrymeditation.co.uk

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Enhance your Relationship with Meditation

A regular Meditation practise has many personal benefits but it can also positively affect our relationships with our loved one’s too.  Here are 4 ways in which daily practise can not only support, but enhance our connection with them.  Obviously, if both of you practise all the better! 

Less Stress

Many of us come across stressful situations throughout the day and rather than process them as and when they happen, we can tend to suppress them, often bringing them back home to our loved ones.  However by regularly Meditating we deal with these everyday challenges far more efficiently and are thus less likely to take it out on our nearest and dearest.

More Open and Expressive 

A relationship thrives on any opportunity to evolve and grow.   Often that growth is seen materially and that’s fine but it is also exactly what we do when we close our eyes to meditate.  It’s the reason why we get so much satisfaction from it.  As the more often we dip into our more refined states of consciousness the more expressive, open and trusting of our own intuition we become affecting all around us but especially the ones closest to us.  As everyday experiences from most shallow to the most intimate kind naturally become more expansive!

Enhanced Communication

Misinterpretation and Misunderstanding happens less and less as we become more aware of each others emotions and feelings.  Many who have Meditated for a while, also notice they have more awareness of their senses allowing them to react from a more centred space.

A Deeper Connection leads to greater Happiness, Resilience and Security

The deeper our connection grows with each other the stronger and more resilient we become.  A tree, deeply rooted to the earth is less likely to be affected by the conditions it faces every day, than one where the roots are shallow.  It feels secure, safe and assured regardless of the weather conditions around it.  Relationships are very similar in the way that there will always be challenges but the deeper the connection the more resilient we become along with a knowing that we can get through whatever comes our way!  It is both beautiful and immensely powerful.  

Looking to maintain your Meditation Practise check out..

https://andreberrymeditation.co.uk/maintaining-your-meditation-practice-part-1/     

For more information on upcoming events including courses on Transcendental Meditation please contact me directly at hello@andreberrymeditation.co.uk

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Benefits of Living a Relatively Stress-Free Life

Let’s face it we can all Google Stress and get a list of the symptoms associated with it.

So this entry is more about the benefits of living relatively stress-free.  For a life with as little stress as possible (for the record, some stress in one’s life is a good thing it can enhance brain activity and improve all round mental and physical performance and wellbeing) is a positive one indeed and one that we should all aspire to head towards and as we do, expect to see changes in much of what we do and how we do it.

Feeling More Energised

Our bodies are incredible machines with huge untapped energy resources much of which are tied up in our stressed-out body.  The less stressed we are, the lighter we become both physically and mentally naturally leading to increased energy levels affecting our thought processes, creativity and much more!

Sleep Better

In order to make the most of our lives, sleep is vital.  It recharges our brains and allows bodies to rest.  With less stressful thoughts occupying our minds the more likely we can not only sleep longer but deeper too, allowing us to reap the full healing benefits of a good night’s sleep.

Naturally start to become Healthier

Emotionally we become more balanced and with that comfort eating becomes less of an issue as we are not as likely to be drawn to food with high Fat and Sugary content.

Instead, cravings for more healthier options become more desirable as we seek to maintain the balance, we have created for ourselves.

Exercise becomes a more meditative experience as we become more mindful of every step and breath we take.

Enhanced Libido

With less stress, expect sexual desire to increase as the mind and body becomes freer from the challenges and rigours of everyday life, changing from one’s mood from tired and fed up to open and liberated and with increased energy levels (please see above) we are now able to express more easily and effortlessly than ever before.

Happier

Not just big cheesy smiles on our faces rather than periods of pure contentment and peace in all that we do.  Work begins to appear less challenging, yet more rewarding, relationships with friends and family become closer, we are now more sociable and life itself becomes a joy as emotionally we are now stronger and more balanced as the stress within us diminishes leaving us more in touch with ourselves than ever before.

For working towards a Relatively Stress-Free Life check out………

Naturally Boosting the Immune System

Resourses

https://www.apa.org/news/press/releases/stress/2013/sleep

https://www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat

https://www.healthline.com/health/low-testosterone/conditions-that-cause-low-libido

For more information on upcoming events including courses on Transcendental Meditation please contact me directly at hello@andreberrymeditation.co.uk

 

 

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What are the different techniques out there and which is best for me?

Over the years I have been fortunate to of come across a few people in truly amazing spaces and it is fair to say many of them have cited, that  a regular Meditation programme has contributed.

Unsurprisingly, not all of them practise one specific technique but they are certainly dedicated to what they practice

Dedication is as important as the practise itself.  There really is no quick fix.  Afterall, you get out what you put in and anyone who suggests otherwise, we should automatically be wary of.

That said, the benefits of regularly meditating, are so overwhelmingly in favour of our wellbeing it’s certainly worth exploring what is out there.

With that in mind here is a small sample of some of the more popular ones for you to look into.

To make things easier Meditation has recently been split into 3 categories

1. Focus Attention Meditation (FAM) are concentrative meditation techniques.  This  is when we focus our attention on a single object.  Which can be internal or external.  Typically Meditations associated with these are Zen, Qi Gong, Mantra Japa and Vipassana.

2. Open Monitoring Meditation (OMM) is where we explore feelings, thoughts and sensations that are currently present in our body.  It is also possible to change and adapt some FAM to have a more OMM experience.  Typically Mindfulness, Body Scans and Loving Kindness are often associated with this.

3. Automatic Self-Transcending (AST) are techniques that typically transcend general activity of the mind.  Minimal effort if any is encouraged throughout the process.  Techniques associated with this are Transcendental Meditation, Vedic Meditation and Qi Gong

How do I go about choosing?
Research, if available go to Introductory Talks or speak to the Teacher who will be teaching you.  Once again be wary of anyone who is too pushy or has little respect for other techniques (Personally, I have always found this a little disappointing).  Ideally, one that offers continuous support after you have learnt for this is the key to your success.

Which is best?
If you are practising regularly.  They all offer tremendous benefits, they just have a different approach.  What really matters is which technique resonates with you and how comfortable you are in practising it.  Because that will contribute to whether you maintain your practise or not.

For more information on upcoming events including courses on Transcendental Meditation please contact me directly at hello@andreberrymeditation.co.uk

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Meditation – What Research Tells Us

When I started meditating 12 years ago I turned from being shattered, depressed and stressed.  To one that could not only find happiness. But experience levels of joy I never thought possible.

To this day, I go to bed every night so excited to be alive and wake up most mornings with the feeling as if I am hovering over the floor (for the record I’m not, but I do check, just to make sure).

It naturally motivates and inspires me to give my best every day and that best just seems to get better and better with each passing day. Meditation, it’s much more than a simple relaxation technique!

Now, new technology (functional magnetic resonance imaging (FMRI) and electroencephalogram (EEG)) ensures research in this field continues to be both expansive and essential as Science makes sense of these wonderful techniques from these ancient traditions.

It is no secret that research now indicates that regular (you get out what you put in) Meditation practices could potentially lead to normalisation of Blood Pressure as well as reduction in Anxiety, Depression, Insomnia and other Stress and Trauma Related Issues (including PTSD).

Also that practising such techniques can complement (not replace) more conventional Care Programs and Medications

This is of course great news, but it’s the drive into Higher States of Consciousness or “Extraordinary Experiences” (Transcendent, Non Local, Non Dual) in which there have been well over 1,000 studies that we should be equally aware of and whilst accuracy is still away off, due to data collection issues, it can surely only be a matter of time.

For meditation can help us be the very best, we can be and hopefully it will only be a matter of time until it is proven and Science confirms what these great Traditions have been saying all along.

Resources

https://www.nccih.nih.gov/health/meditation-in-depth
https://pubmed.ncbi.nlm.nih.gov/24107199/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5363900/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5101089/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5721815/
https://pubmed.ncbi.nlm.nih.gov/24673148/
https://www.eurekalert.org/pub_releases/2020-02/isfa-tpo022120.php
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6221271/

For more information on upcoming events including courses on Transcendental Meditation please contact me directly at hello@andreberrymeditation.co.uk

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