Print Friendly, PDF & Email

Mindfulness has taken over the world of well-being and mental health in the past year. It essentially involves being fully aware of your physical and emotional feelings in the moment, and while it’s often associated with meditation, there are many ways to practice mindfulness which have positive effects on your physical and mental well-being. Studies of mindfulness have shown that it relieves stress, increases productivity, improves mental and physical health, and even aids weight loss. Mindfulness is a way of reconnecting yourself to the world, heightening your awareness, and understanding your moods, but you don’t need a trained practitioner to see the benefits. You can try these five simple mindfulness techniques whenever you have a spare fifteen minutes – before bed, on your lunch break, or even during a quick trip to the bathroom!

Scan Your Body

Body scanning is a common mindfulness practice, involving focusing your attention on different parts of your body and noticing how they feel. Close your eyes and progressively pay attention to your body, from the bottom to the top – a minute on your feet, then your lower legs, then your hips, and so on. Notice any feelings of pain, heaviness, or tension to improve your bodily awareness and relieve physical stress.

Listen More

Extend mindfulness from yourself towards others by learning to listen mindfully in your interactions with friends, family, and colleagues. Instead of focusing on what you’re going to say next when someone else is speaking, pay attention to their words, facial expressions, and tone of voice. This will help you understand the other person’s aims more and form more meaningful responses in future.

Dance, Dance

Put on your favorite song and start moving your body to the music. Pay attention to your movements as you dance – what are the feelings in your arms as you sway them? Which parts of your body feel heavy, or light? How do you feel as you move? – and try to put other thoughts out of your mind. Dancing is an excellent way of centering yourself in the moment which is the central aim of mindfulness.

Breathe

Paying attention to your breathing is a great way of becoming aware of where you’re storing stress in your body and how to alleviate it. Spend fifteen minutes with your eyes closed, paying attention to the movement of your breath – follow it as it travels through your nose towards your belly and back again, imagining sending air to the knots of stress in your body to loosen them.

Search YouTube For Mindfulness Meditations

Guided meditation, where someone instructs you to gradually become aware of your body, is the most common way to practice mindfulness. These days, there are plenty of free guided meditation tutorials online so search YouTube for one of a length that suits you – ten minutes, half an hour, or more – and let yourself relax as a calming voice guides you through the process.

Research into mindfulness has shown that it increases grey matter density in the hippocampus, increasing your ability to learn and remember things, heightens the ability to handle stress constructively, and brings positive feelings and self-acceptance. Trying these easy mindfulness techniques a couple of times a week could improve your life significantly so give them a go next time you’ve got some spare time.

You might also like:

Photos by: RR Abrot | Bảo-Quân Nguyễn | Yaoqi LAI

1
Leave a Reply

avatar
0 Comment threads
0 Thread replies
0 Followers
 
Most reacted comment
Hottest comment thread
0 Comment authors
Recent comment authors
  Subscribe  
newest oldest most voted
Notify of



Oh, we are all about…

  • Cheer Up KitCheer Up Kit
    by Dee Dee Know somebody who is feeling a little …



Geese: 10 Things to Know About Raising Them

Geese are an easy care, multi-purpose animal that can be a great addition to almost any homestead. In my experience, geese are even easier to care for than chickens because they’re very self-sufficient. Even better, they are usually good mommas and can often be trusted to raise up their own babies.

10 Key Things to Know About Geese

1. Geese Like to Graze

In some ways, geese are very different from chickens and ducks, and this is one of them. While your chickens and ducks will search for bugs and other high protein snacks when they forage, geese have digestive systems that are made to convert grass into eggs and meat. That means that your geese will need abundant access to fresh greens along with their standard poultry pellets. (Never give geese medicated poultry food; it’s dosed for chickens, and it can be toxic to other types of fowl.)

2. Geese are Tough

If you live in a climate with very cold winters, geese might just be the perfect type of poultry for you. They prefer to be outside, even on the coldest of days. It’s not at all unusual to see a flock of geese happily grooming themselves out in the snow, right in the middle of a blizzard. That means you don’t have to provide elaborate housing; just make sure they’re safe from predators and the can get out of the elements if they want to.

3. Geese are Great for Free Ranging

While ducks and chickens are nearly defenseless when they free range, geese can actually defend themselves against many predators very well. In fact, if you have a mixed poultry flock, your geese can do a pretty good job of keeping your chickens and ducks safer while they’re free ranging, too. Just remember to put them in a safe spot at night because they’re night vision is horrible, and they can’t fight off a predator if they can’t see it.

4. Geese are Ground Dwelling Birds

Geese don’t roost the way chickens do. Their large webbed feet are made for paddling in the water and walking across soggy, muddy ground; they are not meant for roosting on a perch. Be sure they’re enclosure has plenty of clean floor space. The won’t use raised nesting boxes either; they’ll need large nesting boxes on the floor.

5. Geese Love Water

Geese are at their happiest when they have access to water. A plastic kid’s swimming pool will do the trick, there’s no need to provide an actual pond. They’ll splash and bath in it very happily all summer long. During the colder months, you’ll need to provide a small water source that’s just deep enough for them to submerge their heads and change it often to prevent it from freezing up on them. Don’t provide a water source that’s big enough for them to bathe in during freezing temperatures, though. They should be kept as dry as possible during the coldest months because their wet breasts and feet might actually freeze to the snow and ice. Trust me, chipping a goose out of the ice in the middle of a snowstorm is not a good time for you or the goose.

6. Goose Eggs Won’t Hatch Without Moisture

Chickens are land birds, and their nests should be kept completely dry during the incubation process. Goose eggs, on the other hand, need moisture to hatch. The momma goose will leave the nest for a short time and bath in order to get her feathers wet so that their eggs will have the necessary moisture they need during incubation. If you want to hatch goose eggs in an incubator, be sure to do some research first to familiarize yourself with the proper procedures.

7. Goose Eggs Don’t Cook Up the Same as Chicken Eggs

Since goose eggs have all that extra moisture, they will cook up a little bit different than chicken eggs. The first thing you’ll notice is that their yolks are much richer and bigger. The whites are quite a bit runnier, too. I’ve found the yolks to be fantastic for making custards, but the whites are terrible for making meringue because they don’t whip up correctly.

8. Goose Meat Does Not Taste Like Chicken

Many people assume that goose meat will taste like chicken or turkey, but that’s not the case at all. Their meat is actually more reminiscent of beef. If your homestead is quite small, raising geese for meat can give you some much-needed variety in your production without the need to raise a beef cow. In fact, even you don’t plan to raise geese for meat, sometimes ganders can be aggressive, and no matter what you do, their attacking behavior can’t be stopped. If you must harvest an aggressive gander, you’ll be in for a special treat.

9. Geese Usually Aren’t Aggressive

Geese have been given a bad rap for being aggressive, but it doesn’t have to be that way. Just like any other animal, it usually comes down to the way they’re handled. Geese that have been handled a lot and raised by hand are often more like cuddly lap dogs than they are farm animals. Our geese used to come running when we got home. They would even circle around our ankles and nuzzle us, just like kitty cats.

10. Geese are a Bit Like Guard Dogs

Be aware though, they probably won’t be nearly as welcoming to strangers. Even a flock of friendly geese will probably have to be locked up when company calls. Steps will have to be taken to protect your mailman and UPS guy, too. They’ll think of you, your family, and the other animals on your farms as part of their flock, but strangers, not so much. In fact, they can be used in much the same way as guard dogs because they will fiercely defend their territory against all intruders.

Geese would be a perfect easy-care addition to many homesteads. With their ability to lay delicious eggs, mow the grass, and provide fantastic meat for the freezer, they might be just the multipurpose animal you’re looking for.


Picked For You

  • Renovating? Start Outside By Growing a Fruit TreeRenovating? Start Outside By Growing a Fruit Tree
    If you’ve just moved into your dream home and don’t plan on moving for a while, then growing a fruit tree in your backyard is a great way to get started with renovating. Not only do fruit trees let you enjoy delicious produce once they’re fully grown, but they can add equity to your home, …