Therapists offer 6 ways to tap mindful living’s benefits

Meditation, or mindfulness of the body and present state, is a way to slow down and just breathe. Mindfulness sounds like an exercise in mental health, but it can also improve your physical health.

Recent research finds that consistent meditation can reduce the risk of heart disease, improve sleep and even increase gray matter in the brain.

Nany Sinton is a certified yoga therapist at Breathlink Yoga Therapy in downtown Orlando. She is also the creator of an online course that uses yoga breathing practices to manage anxiety.

She advocates tapping into focused breathing and mindfulness techniques throughout the day in order to stay focused and calm — both attitudes that she thinks are typically lacking in today’s society.

“Have you ever mindlessly eaten a meal while watching TV? Driven to a destination thinking about something other than driving? Had a conversation with one or more people who are constantly looking at their phones?” Sinton said. “Mindfulness combats these types of things. It’s all about paying attention on purpose to whatever you are doing, or being present.”

Julie Sasche is the founder of Orlando-based SAX Meditation and is a certified meditation and mindfulness work in-

structor whose client list includes Best Western and the American Automobile Association. She also makes it a practice to meditate at least 20 minutes each day.

“Current research shows that regular practice of meditation can provide reduced stress and fatigue, lower blood pressure and reduced insomnia,” Sasche said.

So what is a good starting place for people who want to incorporate some meditation into their days?

Here are six ways these experts say anyone can practice mindfulness in everyday life.

Start with one thing

Sinton suggests beginning the quest for mindfulness with just one thing. Eat a meal without thinking ahead to what is next and pay attention to the colors, textures, smells and tastes. The next day, eat another meal the same way but add another mindful activity, such as spending time with a spouse or child without allowing outside worries to interfere.

“Give yourself a seven-day mindfulness challenge,” Sinton said. “Create a journal to note your thoughts. Was it easy or hard to stay focused? Was is easy or hard to do multiple mindful activities in one day? As the days went on, did it get easier or harder to stay focused?”

Slow down

Fast does not always equal efficient. By taking time to act intentionally with tasks, people may actually get more done, Sachse said

“Be present in your tasks. Act slowly as you move from your desk chair, pause before you answer the phone or that next email. You’ll find this helps relieve the tension in the body and keeps you in the present moment,” Sachse said.

Breathe early, and correctly

Starting the morning with just five minutes of focused breathing can make a difference in the entire day. Sinton says that many people breathe in reverse and that proper deep breathing pulls in the stomach on inhale and pushes it out on exhale.

“Breathing slowly and deeply sends signals from the body to the brain via the vagus nerve. This type of breathing helps to regulate the heart rate and also helps to slow down the racing thoughts associated with stress and anxiety,” Sinton said.

To set the body up for correct breathing, Sinton suggests starting the day by sitting flat on the floor, with knees bent toward the chest and soles of the feet flat on the floor, seated upright with spine straight. Put the right hand on the navel and focus on the expansion of the stomach area on inhale and its deflation on exhale. Start by counting to two on inhale and then two on exhale for five breaths. Move up to counts of three and then four.

“When you reach the slow count of four on the inhale and four on the exhale, this is called coherent breathing and trains you to breathe at a rate of five to six breaths per minute. It’s an excellent tactic for improving heart rate variability,” Sinton said.

Say affirmative words

When negativity starts to consume a situation, speak words that combat it.

“Silently repeating a simple phrase or word can immediately shift your focus to peace,” Sachse said. “Simple ones like ‘All is well’ or ‘This too shall pass’ are good examples.

You can also chose a single word like ‘trust’ or ‘love.’ Repeat that affirmation or word seven times.”

Meditate during the day

Even with a positive start to the day, the hustle and busyness can take over.

Taking five to 10 minutes to meditate and breathe mindfully during the day can offer a reset.

Sinton says to find a comfortable position — even a desk chair will work — and close your eyes. Pay attention to natural breathing and try not to think about anything else.

“Every time your mind starts to wander, just acknowledge that and guide the mind back to breathing,” Sinton said. “Consider thoughts like clouds in the sky, and let those thoughts float on by rather than attaching or analyzing them.”

End with focus

Mindfulness before going to sleep can lead to better rest and a feeling of satisfaction, not stress, about the day. Sinton suggests a body “scan” that enables the person practicing mindfulness to check in with his or her body. This can be done while seated, standing or even lying in bed.

“Start at your feet, noticing any sensations you may feel in them — tingling, pulsing, warm, cold, pressure of the blanket, no sensation. Stay with the feet for about 30 seconds. Then move to the ankles, calves, knees, thighs, hips and on up, staying with each area for about 30 seconds and gradually moving up the body to the head,” Sinton said. “If your mind starts to wander just keep bringing it back to the part of the body you are on. You may even find that you drift off to sleep as you do this body scan practice.”