Men’s Mental Health & Mindfulness
What is mindfulness?
Mindfulness is a practice which allows us to switch off from everyday pressures and focus on the present moment (here and now) as well as pay attention to our bodily sensations, such as breathing deeply and slowly and how this feels right now in an accepting manner
What are the benefits of being more mindful?
Mindfulness has been proven to lessen our reactions to stressors, as well as allowing us a faster recovery path when we are stressed. Technically speaking this is the connection between the amygdala and the prefrontal cortex which is increased.
What are some misconceptions that men believe when it comes to mindfulness?
In my experience as a therapist, I have often been told by male clients that:
“I don’t really do meditation”. Whilst it may be argued that there is some overlap, they are not the same. Meditation is a more formal practice, whereas mindfulness can be practised more informally.
“I tried it once, but it doesn’t do anything for me” – men are more inclined to want immediate results and lack patience when it comes to regular and slow practices that yield slow results.
“My wife does that. It’s not really for me” – it’s often considered a feminine practice and therefore unsuitable for men.
It is possible to practice mindfulness in everyday settings. For example, a method I often encourage clients is to close their eyes when they are on a train, bus, or even in a waiting room, and become mindful of sounds. Notice all the sounds around you and it is often surprising how many sounds there are once we tune into it.
Start small, maybe two to five minutes a day. Just focus on your bodily sensations in the here and now and build it from there.
What are some examples of effective alternative forms of meditation?
There are many alternatives to meditation, however it is important to practice these on your own, or in a setting that is quiet and allows you the space to process. Yoga, swimming, walking in nature and cloud gazing are some of the methods I often suggest.
Yoga focuses on slow and mindful movements, aiming to unite the mind and physical body in perfect harmony. It can be practiced anywhere you feel is an appropriate environment but initially it would require some teaching and guidance from a professional yoga instructor.
Both mentally and physically relaxing, swimming can be done at a leisurely pace where focus can be on regular and rhythmic breathing and body movements.
Whilst walking in nature can have a calming effect, it also provides an opportunity to notice and engage with the environment. Try not to focus on getting from A to B but instead observe the natural surroundings as a sensory experience, such as the sounds of tweeting birds and the feeling of your footsteps on the ground.
Through observing clouds, we can begin to connect with ourselves and observe the clouds passing with no judgement or attachment. Lie back and gaze upon the clouds as they drift by, with the awareness that you exist only in the here and now.
How long does it take to find headspace and be more mindful? How long do you need to commit to a practice to see real results?
The time it takes to get to grips with mindfulness varies from person to person, depending on the stress levels they are experiencing. In my experience it can take up to a month for some people to feel some benefits from mindfulness.
Once you become more mindful, what are the benefits you will see over time?
One of the first things clients have told me they have felt is an inner calmness and objectivity. There is also an increased tolerance in stressful situations, as well as mental clarity and an increase in their ability to concentrate. Eventually there is also an increase in their emotional intelligence as they have allowed themselves the space to improve this.
For menu looking to be more mindful, what are your top tips?
Don’t put it off. Get going today. Dedicate a few minutes of your day.
Be patient as it can take a while to see results.
There is no measure of who is “good” at this practice. If you keep going you will personally feel the benefits.
Don’t knock it until you have tried it. Put aside your preconceptions and just dive in!
To find out more about The Soke’s Adult Mental Health Services, please contact The Soke’s Client Services Team.