Coronavirus is affecting us all, and so we want to remind you that City Psychology Group (CPG) is here, as always, to support your mental health and wellbeing.

 All of our clinicians are now providing therapy sessions via video call or telephone, enabling us to provide you with the same high-quality care as usual.

 Please do not hesitate to get in touch if you are interested in receiving support from CPG, whether for you or for someone else, or just want to find out more.

 

 Wishing you the best of health.

City Psychology Group

Friday 12 June 2020

How To Practice Mindfulness When You Have No Time

IMG_1630

By: Dr Michael Sinclair, Consultant Counselling Psychologist 

‘Mindfulness’ was first introduced to the West in the late 1950’s and was then secularised into mainstream medical circles in the 1970’s where it was initially trialled, with extreme success, for patients with incurable and/or terminal pain and illness. It was discovered that focusing on the present moment, with open awareness and non-judgemental attention to whatever arises (thoughts, feelings, body sensations), reduces our levels of stress and increases our sense of well-being. A wealth of research supports mindfulness as a highly effective technique for: stress reduction, pain management, increased productivity, enhanced creativity, improved memory function, greater self-confidence, better self-awareness and self-care and, above all else, a significant increase in happiness and well-being.

Mindfulness is currently everywhere – not just in all the books about reducing stress, managing anxiety or colouring in pretty mandalas – it is actually everywhere. Everything you do can be done from a place of mindfulness, walking, talking, eating, going to the loo, cooking, arguing with a colleague, meeting the next deadline, driving the kids to football, etc., etc. So first and foremost, despite the genuine benefits that can come from putting aside a special time for sitting cross-legged (or whatever) and having a more formal practice, this is not a necessity. You do not need to make time for mindfulness, you can just practice mindfulness in the time you are already in. Here is a simple practice to help you on your way that requires no extra time and can be done anywhere:

1. First begin by noticing that you are breathing. You should find that you are doing this all the time, anywhere you go! This means you can do this exercise anywhere, anytime.

2. Watch your breath flowing into your body, starting at the nose or mouth, and then follow the course of the breath as it leaves the body. Allow yourself to pay good attention to the physical sensations of breathing.

3. If your mind wanders, don’t panic, this is just your habitual distractibility appearing, it is inevitable and normal. Just be gentle but firm in guiding your focus back to the sensations of breathing. 

4. Any thoughts, emotions or physical sensations that you notice can now be observed, you do not need to engage with them, embellish them or push them away. Just see them appear and come back to the breath.

5. Allow yourself to watch the breath come and go for a few minutes. Doing this keeps you present-moment focussed, and every time you notice and are aware of what is occurring in the here and now, you are training your mind in present moment awareness. This has enormous benefits for your wellbeing and functioning as you go about your busy life.

Over a period of time and with practice you will see that you might notice a sense of increased spaciousness mentally as you give your busy brain a place to rest even amongst all the external activity. All the benefits of mindfulness are available to you just by using the above, or similar techniques. You can begin to apply mindfulness to any task in your life, just as it is, without needing any extra time.

Read all our News and Articles

IMG_1630

12 June 2020

How To Practice Mindfulness When You Have No Time

Even if you have heard about mindfulness before you may still wonder what it is and exactly how it can benefit you.

Read More >

IMG_3884

8 June 2020

Growth During Covid-19

We have all been hit by the same pandemic, though our Covid-19 journey can vary significantly based on our living circumstances, social support, financial stability, mental and physical health, what country we are in, whether we have children, and whether we are dealing with other life challenges, amongst other factors.

Read More >

IMG_4851

20 May 2020

In Aid of Mental Health Awareness Week: How to Access Free and Private Health Therapy During Lockdown

INDEPENDENT Article: Whether you're already in therapy or considering seeking help for the first time, these are the steps you can take

Read More >

IMG_5768

1 May 2020

Moving Away from Shaming during Covid-19

Moving Away from Shaming during Covid-19

Read More >

IMG_6257

16 April 2020

Healthy Eating Habits During Lockdown

INDEPENDENT Article: In times like these, managing our food and exercise habits can be a challenge

Read More >

IMG_5787

15 April 2020

Coronavirus tips: How to curb your anxiety about Covid-19 virus according to psychologists

INDEPENDENT Article: As the number of confirmed cases in the UK rises, Sophie Gallagher speaks to experts about how to avoid unnecessary panic and anxiety 

Read More >

IMG_2504

14 April 2020

How To Beat The Post-Easter Bank Holiday Blues Under Lock-Down

INDEPENDENT Article: What can we do to stay motivated now it feels as though there’s nothing to look forward to?

Read More >

IMG_5566

27 March 2020

Taking a moment to reflect

Approaching Coronavirus with Compassion 

Read More >

book-cover

15 May 2019

A moment of mindfulness

An exercise rom the second edition of the bestselling Mindfulness for Busy People

Read More >

news-people-walking

22 March 2019

De-stress your commute

Learn the top five ways to de-stress your commute. Train your mind on the tube: five exercises to completely de-stress on your commute

Read More >

news-media

5 February 2019

CPG in the media

Recent contributions to the media

Read More >

news-walking

29 January 2019

Oh do behave!

How to behave your way to the life you want with acceptance and committed action

Read More >

news-fear

18 November 2015

Anxiety: the office fear factor

Dr Michael Sinclair talks to the Financial Times about anxiety in the workplace

Read More >

news-talking

12 October 2015

Are you a deputy parent?

Why successful career women need a partner who's the boss at home

Read More >

NEWSLETTER SIGN UP

Here are just some of the media channels on which City Psychology Group has featured 

  

 

Design WEB