Mindfulness Exercises – Page 2

Premenstrual syndrome or commonly known as PMS is a natural phenomenon that every woman encounters on a monthly basis. No matter how strong you are, the symptoms can transform a woman into a totally changed personality. Despite the challenges brought by PMS, you are supposed to play your role as a professional, mom, friend, spouse, and so on. In some societies, you can openly talk about these matters while some other societies still consider them a taboo. Identifying your behavioral patterns can help you facing the situation without falling into a desperate mentality. In this article let me feel free to discuss about how you can face PMS challenge mindfully. What is PMS? Premenstrual syndrome (PMS) is a combination of physical and mental symptoms that can start before your period. What is the cause of PMS symptoms? The causes of PMS have not been identified exactly. Experts suggest the changes in hormonal levels can be the cause of PMS symptoms. What are the mental and physical changes occurring during this time? Physical: Headaches, tiredness, bloating, constipation etc. Mental: Anxiety, irritability, mood swings, anger, sadness, food cravings etc. How can I manage PMS? According to medical experts, medicine, certain foods, and vitamins can help you manage PMS symptoms. How can mindfulness help you managing PMS? Be aware of your cycle The best way to start a mindfulness-based remedy for PMS is to keep a journal of your physical and mental symptoms. Record them for at least 3 months to get a sound idea about the nature of your symptoms. Note during which parts of the month you feel a low energy level. The awareness about your cycle helps creating a plan that works for you. Mindfulness meditation There are different types of mindfulness-based meditation techniques. If you are just a beginner and if you go through any physical discomfort during this time, make sure to sit in a comfortable posture. This may not be the perfect time to follow all the technical aspects of meditation such as sitting with crossed legs. What is the best method to handle pain? Observing pain mindfully is the best method to handle pain. If you get painful sensations such as tummy pain or headache, it stands out among all other symptoms. Certain physical symptoms can affect your daily schedule because it is hard to focus on anything when there is pain in the body. Observe pain When you get a headache or tummy pain, focus your awareness on the area where there is pain. Just observe the pain without reacting to it. Simply accept there is a pain. Do not try to chase it away. The more you react to it, the more difficult it for you to accept the pain. Just observe it without naming it as “my pain.” There is a huge difference between “my pain” and just a pain. A pain is a physical sensation you feel. However, when you add strands of ownership to it, pain becomes unbearable. What happens when you observe pain? The painful sensations arise and after some time pass away. Therefore, it is meaningless to react with anger when pain arises. When you realize this selfless nature of pain, it cannot overpower you. How can I handle bloating, sadness or irritability? The above symptoms can be best managed with walking meditation. If you are looking for a relaxed walk in nature, walking meditation will be the right technique for you during this time. It helps you gain concentration while your body is moving. To practice this meditation; Find a quiet walkway that has no disturbanceStand uprightKeep your shoulders relaxedDetermine a starting point and a turnaround pointLift your right foot slowly, move it forward, and place it on the groundLift your left foot slowly, move it forward, and place it on the groundRepeat this until you reach the turnaround pointOnce you reach the turnaround point, consciously stand still for a moment and then start walking until you reach the starting point again Walking meditation helps stretching your leg muscles while reducing the endless thoughts that arise in your mind. At the end of the day, you can go to bed with a relaxed mind. Practice breathing meditation Breathing meditation is one of the best methods to relax your mind. It means to be simply aware of your incoming breath and outgoing breath without letting it wander away. Before practicing breathing meditation, it is very important to find a place without disturbances. Here, you will work with breath without reciting or contemplating anything. Sit in a comfortable postureSimply pay your attention to the incoming breath and to the outgoing breathIf your mind wanders away, bring it back without getting disappointed with yourself Practice it for at least 2 minutes or more for the best results. You can practice this technique just after you wake up in the morning or before you go to sleep. How to manage anger in you? Loving-kindness is the best way to reconnect with your inner self while getting rid of any negativity you have. It should be practiced when there is less pain in your body. Otherwise, negative emotions such as anger can arise when you undergo body pain. Simply contemplate “may I be well, happy, and peaceful. May I be free from all mental and physical sufferings.” Remember, by spreading loving-kindness, you cannot expect that you will not come across any physical or mental suffering. It is just to train your mind to stay positive even if you come across any uncomfortable situations. How to overcome food cravings? Food cravings are natural during PMS. However, it should not be an excuse for you to adopt any unhealthy food choices like food high in sugar, oil, or carbohydrate. Mindfulness eating is the technique you can practice to overcome food cravings during this time. Mindfulness eating means to pay attention from the beginning to the end of your meals. Have a balanced diet rich in essential nutrients is the best-known method to face this time successfully. Also, remember to take Vitamin supplements to support your body. Mindful quality time This is the perfect time to spend some quality time with yourself. Engage in some physical activities like a walk in nature or yoga to relax. Mindful speech Only ladies know how you can slip the tongue and create a mishap during this time. Thus, engagement in mindful speech can avoid any chaos with family members as well as with others. PMS is a challenging time that can be successfully managed with mindfulness. Try the above methods and experience the smooth transition in you. Photo by Raamin ka on Unsplash