Mindfulness is different to meditation, in that rather than ‘cutting your thinking mind off’, you simply focus on the task. Vietnamese Zen monk Thich Nhat Hanh used to say mindfulness was ‘washing the dishes, the wash the dishes’. In other words, don’t spend the time washing the dishes thinking about everything else! Just focus on that moment in time.
You Are This Instant is a guide to help you rewrite your story, and take conscious action to create a different life in line with your authentic self. Wellness coach Sol Pineda has created this unique guide to foster a new mindset to help you let go of old stories that limit your growth, to begin the journey of constant progress in the right direction. What do you want this moment to be like, and how do you want to live your life? Once you begin to take action, your life begins to change.
It’s proven that mindfulness is a great help to people who get stressed. If you try to focus on the present moment, you’ll find that you worry less about what has happened in the past, and then what may happen in the future. You can’t change the past. And you can’t predict the future. One person once wrote that on his deathbed, he had spent most of his life worrying about problems ‘that had never happened!’
Mindful Walking is a delightful guide on how getting from one place to another with your feet, is one of the best ways to practice mindfulness. Walking in nature is even better, as it nurtures our soil. Learn about inspirational ways to take a walk from forest-bathing (strolling through wooded areas), earthing (walking barefoot in the mud) and embracing friluftsliv (the Norwegian philosophy of enjoying the outdoors).
Tiny Joys is a fun guide for anyone of any age to get cosy and coastasl, packed with tips to slow down and live a mindful life. Grab your comfiest pair of trousers, squeeze a lemon into your iced tea, and find ideas galore: visit the farmers’ market, make a refreshing drink or just relax for the perfect Sunday morning. Learn to relax, and celebrate the joy of a life lived more slowly and mindfully.
Slow Noticing is a journal for drawing and noticing your world, inside and out. In the rush of everyday life, it’s hard to slow down and be present, but these simple prompts ask you to observe, draw and reflect on your immediate world, based on mindfulness practices, art therapy principles and simple creative fun. Put down your phone, pick up a pen and tune into the only moment that matters.
Finding Calm in Nature is a guide to mindfulness for young people. Each chapter of this practical guide connects with a prompt to help children manage their feelings. From dandelions to spider webs, readers will uncover the lessons that nature teachers, by noticing the beauty around them. Includes breathing execises, stretching and notebook tips, to help navigate feelings, while spending time outdoors.
Mindful Movements is a lovely little book by the late Zen monk Thich Nhat Hanh. The 10 gentle exercises were developed to help his students sit in meditation comfortably, and they (and the accompanying DVD) make a nice gentle routine for people who struggle with mobility.
Nomaste: The Mindful Plant-Based Kitchen is a lovely little guide, inspired by the yoga phrase Namaste, that means ‘I bow to the Divine in you’. This is a respectful prayer of thanks for delicious, nutritious and just plain yummy food. Beautifully illustrated, the book looks at how ahimsa (non-violence) and Ayurveda (food as medicine) can go together beautifully in the kitchen, with 60 wholesome plant-based recipes that leave you filled with good food and gratitude. Learn how to make mindful food in a no-waste kitchen, and find meditations and breathing techniques.
Bake your own bread and grow your own food (make your garden safe for pets). Use vegan butters with no palm oil. Use a reusable silicone baking liner or unbleached parchment paper (in compostable packaging). Keep recipes away from pets, due to toxic ingredients (including fresh dough).
Why You Should Learn to Meditate
Personal Reflections Bible is a pretty and gorgeous book, with a cloth cover and space to create your own visual reflections and expressions alongside the King James text. A refreshing way to meditate on God’s word, combine creative reactions to the powerful truths of Scripture.
Meditation is the art of learning to spend a few moments or minutes each day, living in the present moment. The difference from mindfulness (where you ‘wash the dishes, to wash the dishes’) is that you allow your brain to go into the alpha state, where physical changes actually happen over time, to your brain. It’s not unusual for people to discover hidden arts like painting or musical talents, after a period of meditating.
You don’t need to take expensive courses nor buy ‘seed mantras’ from gurus, in order to experience the benefits of meditation. What is more important is just to find a quiet place to retreat to each day, and ideally take at least 20 minutes each morning or evening in a quiet space, to experience the benefits that meditation can bring.
At first (especially if you have a ‘monkey mind’), you may find that meditation is extremely difficult. But stick with it, and gradually you will learn to love (rather than dread!) this special time of the day. Many people prefer to meditate early in the morning. Although taking an early morning dog walk, boating on a lake and pottering in the garden are all good for your emotional health, these are more ‘mindfulness’ than meditation. So do take the extra 20 minutes each day to experience meditation too.
At first, you may find that these are the main 20 minutes for you to feel calm. But gradually this calmness can spill over into daily life, and eventually you will find that the calmness remains all the day. You’ve likely heard that the issues with stress are often more to do with how you react (rather than what happens). And how you react, often dictates your life path. If you spend your life reacting emotionally to events (rather than calmly observing them from a different perspective), it can help you to stop making dumb decisions! Meditation can bring benefits from today. But just like building your muscles from physical exercise, expect it to take a while to feel calm throughout the day.
- Hallow App is used by hundreds of thousands of users, invented by an American man who grew up Catholic, became an atheist, dabbled in the New Age, then returned to his Catholic faith. Seeing the benefits of meditation and mindfulness, the app is designed to cut out all the superficial babble, to combine prayer with the benefits of slowing down the mind. You can customise the length to listen to downloadable offlien sessions from 1 to 60 minutes, and personalise your prayer with background music like Gregorian chant. You can also set reminders, invite others to pray with you and connect with prayer groups to grow together in your faith. Includes a 14-day free trial.
- My Mind Won’t Shut Up! is a book by two sturdy-legged Glaswegians, with short attention spans. This cheeky and easy-to-read book can get anyone meditation, especially if you are stressed out with odd relationships, money worries or haemorrhoids. This book won’t take you a spiritual journey. But it will help you be kinder to yourself, stop you from spinning out of control, and make you less prone to emotional wobbles. Linda is a senior IT project manager for the NHS and has been meditation for 20 years. Marian is an author, editor and copyright who knows how to write books! Together they have collaborated on this project.
- Finding My Right Mind is a book by Vanessa Potter who woke up one day to find herself blind and paralysed. Yet it was meditation (not drugs) that saved her mind. So convinced she had more to learn, she explored the major schools of meditation, hypnotherapy, had Cambridge neuroscientists measure her brain activity and more. She offers detailed snapshots of each practice, and provides a genuine insight on whether after 300 hours of sitting still, meditation lives up to the hype and is the key to contentment. Vanessa Potter spent 16 years as an award-winning broadcast producer, before becoming a self-experimenting science communicator. In 2012 she was struck down by a rare neurological illness that temporarily rendered her blind and paralysed. Following her recovery, she collaborated with neuroscientists at Cambridge University to design an interactive exhibition, based on her therapeutic use of meditation.
- Meditation for Fidgety Skeptics is by ABC News anchor Dan Harris, who used to think meditation was for people who collect crystals and play the pan pipes. After he had a panic attack on live TV, he went on a journey that ultimately led him to become one of meditation’s most vocal fans. Science suggests that meditation can lower blood pressure, help depression and anxiety and rewire key parts of the brain. Yet millions of people want to meditate but don’t do it. What’s holding them back? In this guide, Dan (and his friend Jeff) walk you through, to help you start, and reap the benefits.
Daily Devotions for Peace of Mind is a book based on the wisdom of Isaia 26:3. Find inspiration and encouragement that God would ‘keep in perfect peace all who trust in You’. These 365 readings give solid Biblical truth for an unsettled world reminding you that God knows exactly what’s going on, and you can let go of control
When Jesus Speaks to a Teen Girl’s Heart is a delighful devotional to inspire and courage on your daily faith walk. Dozens of comforting readings offer the wisdom to face the day, along with lovely little reminders that Jesus has a very special message for you. Whether you’re experiencing hurt, lonelinenss, anger, sadness or joy. Each devotional is rooted in Scripture, to leave you feeling loved and blessed.
Books to Help Your Mental Health
Here are some good books to help your mental health. Also see how to help someone with depression. Another reason for poor mental health is feeling isolated and lonely. Make sure you find good media, to make you feel better. Be Kind to Your Mind has bite-sized tips to make self-care simple when you are feeling low.
Also check out The Blissful Mind, a beautiful blog with lots of posts on how to avoid overwhelm, including how to declutter your mind.
The Secret to Happiness is a cheerful little book bursting with simple, actionable tips to help unlock your inner happiness, and inspire lasting joy. Happiness begins within. The book includes:
- Tips to form happy habits
- Mood-boosting exercises
- A sprinkling of uplifting quotes
This is your guide to making life shine a little brighter. Sophie Golding is a writer and artist, living in West Sussex. She enjoys meditation, sea swimming and the great outdoors.
Things to Do When You’re Feeling Blue shows that you are allowed to feel sad, and reach out for support. A break in the clouds can help reclaim your relish for life. Filled with dozens of moments for mood dips, to be read when you’re shutting down. Identify burnout and combat negative self-talk and find soothing self-care rituals. It’s okay to dive into a duvet burrito for the day!
In My Head is a young person’s guide to understanding mental health. This accessible guide for 11 to 15 year olds is ideal for everyone who finds it hard to explain what they are thinking and feeling. Have you often pretended to be ok, when in reality you are anxious or sad? However you’re feeling – you’re not alone. Because many people find it difficult to talk about their mental health. Whether you want to understand your thoughts and emotions a little better, or learn some handy tips to help relax, this book is filled with information on how to look after your wellbeing, and stay feeling good. The book covers an A to Z of mental health conditions with simple self-care methods.
Let’s Talk: A Boy’s Guide to Mental Well-being helps you figure out the help you may need, gives advice on where to get help and offers case studies to show how others have voiced their feelings, and found help. Learn how to articulate how you’re feeling, build a support network, create your own wellbeing toolkit, bounce back from low mood and help others who may be struggling. If you’re not feeling okay, you have the power to do something about it. This book will show you how.
A Beautiful Book to Help Mental Health
Be Wild, Be Free is a wonderful book; a beautifully illustrated guide to life, through a mash-up of poetry, fables, comedy and whimsical watercolours. Using the characters of sloth, bear, manatee, blob fish and more, the author (a former NHS doctor) shows that we no longer need to surrender to negative thoughts nor those who drag us down, and instead ponder the beauty all around us, and remind us how to simply love again.
Do you ever hear the beasts scratching at the door? They want to be let out, to be wild & free! They were sleeping too long, and now they’re getting feisty. Don’t be afraid, they’re pretty lovely inside, and never did I see a more lovely beast than you…
So come inside. You might be surprised, to remember how to feel alive! With a heart to feel, a mind to learn & hands to build extraordinary things. Go forth, fiercely, bravely.
Amber is also a forensic psychiatrist, whose work with very ill patients in hospitals, prisons and the community have inspired her to write message of hope. She encourages us to have compassion for those that society rejects, mistreats and ignores and for those suffering mental anguish. We are prompted to ponder the beauty all around, reminding us how to simply love one another, and ourselves, again.
Eco-anxiety is the new term being given to people concerned over seemingly unstoppable climate change. Young people especially are worried when they hear of reports that great chunks of earth will go underwater, when the ice sheets melt. Plus already we are seeing the results of eco-anxiety – becoming terribly upset seeing koalas die in wildfires, and watching people and animals succumb to ‘acts of God’ that often are more caused by man’s denial of climate change.
Some say it’s too late, other are more hopeful. But what is certain is that we still have time, as long as everyone gets on board. The naysayers are the ones saying that we can’t help the results, because not enough people are willing to make the effort. And that’s a good reason to turn off the news, when you see the kind of people running our world. But most people are good and want to help, so try to keep positive! Others suffer ‘ecological grief’, thinking that the end of our planet and all life on it would be (quite rightly) traffic, all for the sake of ‘economic growth’. Sustainably Lazy has a great post of tips to cope with eco-anxiety.
How to Manage Your Eco-Anxiety is a beautifully illustrated book to help young people validate their emotions and discover that it can be comforting (rather than worrying) to care for the planet. Drawing on years of experience as a psychoanalyst, the author shares insights into become part of the solution, without all the stress and guilt. You’ll finish the book with solutions and practical actions to make a different to the planet, others and yourself.
- Focus on things that bring you joy
- Talk to someone you trust
- Be kind to yourself
- Learn more about climate change
- Listen to your body
Author Anouchka Grose is a British-Australian psychoanalyst and writer. She is passionate concerned on the effect of the climate crisis on our mental health. Illustrator Lauriane Bohémier is an artist from Quebec (Canada) who is inspired by nature. She believes that when we follow our life’s purpose, all will flow.
The climate crisis has already been solved. We have all the solutions. All we have to do is wake up and change. Greta Thunberg
I survived, because the fire inside me burned brighter, than the fire around me. Rumi
If you really think the environment is less important than the economy – try holding your breath while you count your money. Guy McPherson
I’m often asked whether I believe in global warming. I now just reply with the question; ‘Do you believe in gravity?’ Neil deGrasse Tyson (astrophysicist)
Books to Help The Anxious & Overwhelmed
Do you get upset at everything? There is quite a low percentage of empaths, and a lot more narcissists. If you are frequently told that you are ‘too sensitive’ for imagining what others are going through (like an animal in an abattoir or vivisection lab or even emotionally feeling the pain of a sick pet), then you are likely an empath. Or if you are naturally kind and have a sneaky suspicion that people are taking advantage of your good nature – you are also likely an empath.
How to Feel Less Anxious is a lovely little book for anyone who has frequent feelings of worry, nervousness or unease. Do you wish you could be more relaxed and self-assured? In this book you’ll learn tips for the benefits of mindfulness and better ways of thinking, and how to build better daily habits, from the way you speak and breathe, to the way you stand. There are also tips on healthy lifestyle habits and behavioural patterns. The book also covers different forms of anxiety and how to avoid anxious thoughts by taking regular exercise, getting quality sleep and minimising digital distractions.
Anxiety is a real problem these days, with millions of people on ‘red alert’, when often there is nothing to be on red alert for. This is due to our fast-paced lifestyle, and the fact that stressed-out people often feel the need to make you feel stressed out too! The only solution if you can, is to spend less time with them, as it’s like osmosis. If others are always in ‘fight or flight’ mode, it’s likely you will start to be too. You don’t have to live at the speed or stress level of others. Just find some people to chill out with, who can make you feel calmer too.
Everywhere you look are books to ‘cook fast meals’. Good now and then. But why not embrace the art of cooking, and just take 30 minutes to prepare a proper meal? We are now beginning to see the wisdom of slow food, slow fashion, slow flowers. So now it’s time for a slow you! We are not naturally predestined to rushing. In more primitive cultures, there is no ‘clock’ to finish jobs. Some of the longest-lived cultures in the world often reach 100 years. This is because they don’t rush. If they picking berries from a bush, when the sun goes down, they simply drop what they are doing to go off for dinner, and resume the next day. There is no ‘I must just finish this bit, before I rest’.
To release yourself from anxiety can be very difficult, for people who suffer from bad nerves. To learn to let go of the past, is one of the most powerful things you can do, in order to move on. It doesn’t mean not respecting the past. It means letting go of traumatic experiences. Donate or sell items no longer relevant, create new routines and make new friends. Often people can’t let go due to not forgiving someone. If he or she were really yucky, it’s likely they won’t care anyway, so forgive for you, if not for them. Learn to live in the moment, rather than going over the past.
How to Quieten Your Mind is a nice little book to have on hand, if you are feeling stressed and anxious. A busy mind is one of the hazards of modern day life, and can be a huge drain on your energy and well-being. Anna’s tips can help – whether you find it difficult to keep unwanted thoughts at bay or you’ve just got 101 things to think about. There are ways o relax and unwind that an be learned and perfected. Filled with helpful tips, calming activities and soothing statements, this book can help put you back in the driving seat of your own life, to feel more relax and at peace with yourself.
Lot’s wife (no name given) is from Book of Genesis. She looked back at the city that burned – and turned into a pillar of salt.
Never look back, unless you’re planning to go that way. Henry David Thoreau
Calm For Every Day is a beautiful book of inspiring quotes, plus tips to help you find peace. This little book is packed with tips to help you unwind, an antidote to the bustle of daily life. Nobody is completely immune to worry, anxiety or concern. In fact, this is a normal part of the human experience.
Being calm is about how you deal with these feelings. This book can help you to navigate them. Within the pages you’ll find a raft of simple but effective tips to help manage your emotions and think clearly, including:
- How to recognise stress in your body
- Mindfulness exercises
- How to manage anxiety in the moment
- Calming self-care ideas
Breathe in … breathe out.. and let this book be your guide to staying calm, and feeling good.
No More Worries! is a book to help teens feel better equipped to cope, when the symptoms of anxiety strike. Your teens are full of new challenges – peer pressure, exams, wondering what the future holds and everything in between. It’s normal to feel anxious sometimes. But when it starts to affect your health and happiness, it’s time to show worry the door, and get your life back on track. This book contains tips and activities to help.
The Anxiety Workbook includes tips to help you identify and overcome your worries. Life has plenty of challenges, and it’s normal to feel anxious from time to time. But when worry starts to affect your health, it’s time to take action.
This book includes practical advice, effective tips and guided exercises to enable you to recognise and process your anxiety. Based on trusted techniques and mindfulness exercises, the guide will allow you to better understand your anxiety, and provide tools you need to work through it.
Use the workbook on its own or alongside therapy, to help break away from negative thought patterns, and achieve long-term calm and peace of mind. Inside the book, you’ll find:
- A relaxed supportive approach, learn at your own pace
- A hands-on attitude to work through your worries
- Clear advice on lifestyle changes, to support mental health
- Exercises grounded in research-supported CBT techniques
How to Tidy Your Mind is a book of tips to help reduce mental clutter and find calm. A tidy mind is a calm mind! Through easy tips, you’ll learn to improve clarity and find peace, if you feel frazzled and unable to concentrate. Are you drained by the never-ending to-do list? Then it’s time to give your mind a spring-clean.
Mental clutter is anything in your head that takes up time and energy. And when there’s too much, the mind becomes exhausted. But a few simple techniques can bring order to your inner world. This guide will help you to:
- Learn what mental clutter is, and how it manifests
- Identify causes of mental clutter (information overload)
- Reduce the burden on your mind
- Keep your mind tidy, over the long term
Be Calm: Don’t Let Anxiety Hold You Back is an interactive book for children age 9 to 12, to overcome anxiety that can feel overwhelming and uncomfortable, and stops you from doing things you enjoy. Learn simple ways to calm your mind, by listening to what your body is telling you.
Marcus takes us on a fascinating journey to find out where anxiety comes from, and looks at the power of storytelling, to train our brains to overcome worry. He shows what animals can teach us about dealing with stress, and introduces us to our second brain! Are you ready to be kind to your mind?
Marcus Sedgwick is an award-winning writer who has taught creative writing for 15 years and for three years was Author-in-Residence at Bath Spa University. He lives in the south of France.
Find Your Calm offers a colourful and friendly guide to reduce anxiety, no matter where it pops up. Learn to separate yourself fro anxious thoughts, and break unhelpful through patterns. Practice how to confront and mange your fears, and find ways to focus on the present moment.
Music Break: Half the World Away
