COUNSELLING MINDFULNESS

COUNSELLING MINDFULNESS FOR BEGINNERS JANICE PETROVIC MSWA COUNSELLOR More than ever, it is important to take care of our mental health. Our brains are wired to focus on threat and the regular practice of mindfulness can deactivate the emotional centre of the brain, resulting in peace and calm. Mindfulness is simply paying attention, moment by moment, on purpose and non-judgmentally to our experience as it is. Mindfulness of thoughts. This practise uses the skill of ‘detachment’ where we become aware of our thoughts, noticing, but not engaging in them. As our awareness increases, we notice when our thinking gets ‘hooked’, when we are overthinking or if we are critical of ourselves. This awareness can direct us to ‘unhook’ and turn our attention to a more helpful focus. Mindfulness of the senses. This practise directs us to ‘focus’ on our breath or one of our senses. Focusing on our senses while we are mindfully eating or mindfully walking is a core relaxation exercise. While waiting in a queue, take a deep breath, focusing on the breath entering and leaving the body. Observe something you can see, maybe the detail in a picture. Notice one thing you can hear, perhaps the sound of birds. Notice something you can feel, for instance the texture of clothing. This practise of ‘focusing’ is particularly helpful when overwhelmed with anxiety or panic. Another core mindfulness practise is ‘focusing’ on progressive muscle relaxation. Mindfulness of the emotions. Our impulse when we have a strong emotion is to suppress it. Mindfulness encourages us to befriend our emotions, taking a more curious stance of how an emotion might feel energetically and physically in our body. We can allow emotions like stormy weather to form and then dissipate, staying with the calmness of the blue sky. Mindfulness as a circuit breaker. If our brain has been habitually on overdrive due to prolonged chronic stress, mindfulness can be used as a circuit breaker by encouraging us to breathe slower and more deeply, relaxing your jaw area and tongue. Imagining increased warmth in our hands can lower our heart rate, blood pressure and stress hormones. Mindfulness as compassion. Paying attention to yourselves and others in a non-judgmental way is one of the kindest things we can do. In these times, kindness is perhaps what we need the most. Further reading: palousemindfulness.com perthmeditationcentre.com.au self-compassion.org The Things You Can Only See When You Slow Down by Haenim Sunim (book) marshalucasphd.com 22

TAKING A BREAK IN OUR RESPITE HOMES MSWA has two wonderful Respite facilities, one at City Beach (five bedrooms) and one at Australind (six bedrooms), where our trained and caring staff can provide 24/7 care and support for our Customers living with a disability. Take the opportunity to have a break from your in-home schedule and/or give your carer some welldeserved downtime. If you would like more information about the facilities, how to book and what to expect, please call (in office hours): / 9385 9574 for Margaret Doody House (City Beach) and ask for the Manager, Alimul Tasin / 9725 9209 for Treendale Gardens (Australind) and ask for Linda Kidd or Paula Kennedy Many of our Customers have funding allocated in their plans (NDIS or CoS) to cover their stay. Chat with our friendly staff about how your stay could be funded. Christmas closure: Both homes will closed for a couple of weeks over the Christmas break, when demand is negligible. Please contact the Managers on the details provided regarding all booking enquiries. SUE SHAPLAND RN, BN, MSCN GENERAL MANAGER STRATEGIC SUPPORTS AND RESIDENTIAL OPTIONS THE AUSTRALIAN MS LONGITUDINAL STUDY (AMSLS) IS LOOKING FOR PARTICIPANTS. AMSLS is a survey-based research study designed to provide a comprehensive picture of all Australians living with MS. The study aims to enhance our understanding of MS, which helps provide better services and support for people living with MS. Whether it’s the journey to diagnosis, lifestyle factors used to help manage symptoms, or stories of workplace experiences, every one of the 25,000 people diagnosed with MS in Australia has a unique and important journey to share. No matter where you are in your journey or the impact MS has on you, all insights are valuable. The Study is a partnership between MS Research Australia and the Menzies Institute for Medical Research (University of Tasmania). They encourage all Australians with MS over 18 years of age to register with the Study and share their story. The AMSLS consists of 2 or 3 short surveys, taking just a few hours each year, which can be completed in the comfort of your own home, at your own pace. If you would like to get involved, please visit msra.org.au/AMSLS 23