Breathing Space - A Meditation

As more and more businesses begin to re-open and schools are set to restart our lives may be changing again or even be speeding up. Is this something that we want to do?

This may be a good opportunity to check our internal speedometer and decide what speed we would like to be travelling at.  How do we control the speed? How do we slow down if we want to?

Phil's teacher used to say, 'If you give yourself time then you have all the time in the world.'

How do we give ourselves time in between all the other tasks of the day or just find time in between all the thoughts that may be rushing around our heads? 

 

In Tai Chi, we use a simple breathing exercise to practise pausing and slowing down. We can enjoy this exercise anytime, anywhere. We can do it this seated or standing or even lying down if we are at home.

Ideally, step outdoors to really reap the benefits of this exercise that has its roots in meditations practised over 2000 years ago in ancient China.  It could be a favourite place in your garden for instance, or a park, or any open space that resonates with you. 

You may like to begin by observing trees, clouds, plants and listen to the birds for a couple of moments. Just watching and enjoying the sights and sounds. Being in green spaces can help reduce high blood pressure. Observing nature moving more slowly can help us find a different pace from rushing traffic and computers. 

Following the traditional instructions in tai chi regarding the breath, let your breathing feel smooth, refined and continuous. A saying suggests our breath feels like drawing a single thread of silk from a cocoon.

Then we take time to observe the breath and any sensations that may come up. We follow the natural changes that occur as the breath comes in and goes out. We may feel like closing our eyes for a while to really feel the coming and going. 

"This creates a new spaciousness in the mind enabling us to think and see more clearly so that we are better able to focus on the things that really matter."

Dr Tamara Russell, 2015. Mindfulness In Motion. Watkins Media, London.

Why not try it just before settling down to sleep as part of your calming bedtime routine.

Once you get into a routine with this simple exercise you won't even need to use your hands as cues. You can visualise those touchpoints in your mind's eye and follow your natural breath cycle. 

If we can find just one minute to slow down, hit the pause button, and find breathing space, we give ourselves time and then we have all the time in the world.

Music: I Need To Start Writing Things Down by Chris Zabriskie

Tai Chi CPD Workshop for Health Professionals

Image by Paula Solloway

We ran our first full day Continuing Professional Development (CPD) workshop for health professionals on the 8th November at Bingley Community Health Centre.

We felt a little nervous as we had a lot of information and practise to get across in one day. We spent a couple of months reviewing research papers, discussing, writing, and editing lesson plans, and just thinking it through.

We finalised our plan to cover the most recent systematic reviews on the benefits of regular  Tai Chi, recent UK guidelines on best practice with regard to physical activity - that also recommend regular Tai Chi practise, a brief history on the origins Tai Chi, and most importantly, plenty of practise.

We wanted to make sure that the attendees would get the chance to paraphrase Bruce Lee, to not just think about Tai Chi but feel it also.

Phil, Dr. Paul Lam, & Helen

We introduced the twelve attendees to the core movements of the Tai Chi for Arthritis programme created by Dr. Paul Lam, founder of the Tai Chi for Health Institute.

This short program proved perfect for our purposes as it has a good evidence base for its efficacy for improving health and well-being, and as a primary preventative exercise for falls prevention.


At the end of the day, feeling exhausted and elated at the same time, we gathered in the anonymous feedback forms from all the attendees. We felt a little more than blown away faced with the positive reviews.

We'll let the attendees words speak for themselves:

UK Physical Activity Guidelines 2019

Would you recommend this workshop, if so what would you say about it when talking with a colleague?

• "Good evidence base which is important for evidence-based practice. Practical workshop really good." 
• "I would say that this course was not only useful for my patients but useful for myself too."
• "Well presented, friendly atmosphere created Highly enjoyable and worthwhile.  Thanks."
• "Good passionate presenters; good amount of practical elements, thanks!"
• "Informative useful, well-paced, excellent."
• "Very useful techniques/ideas. Interesting new concepts."
• "Evidence-based - Engaging articulate hosts."
• "Very informative good instruction."
• "Enjoyable, learning a new experience. Anybody can do it."
• "Fantastic Knowledge very engaging teaching."
• "Good foundations for something bound to be more popular and relevant in the future of physiotherapy."

What did you find most beneficial?

• "Link of evidence to practice - the scientific basis."
• "Examples that were given of the conditions or presentations that may benefit."
• "Practical element very enjoyable and good pace."
• "Useful techniques/approaches to use in practice and to identify individuals to refer on."
• "Lead by medically framed/evidence-based professionals and constantly related to MSK conditions and biopsychosocial model."
• "Clear concise instructions, good info on background/history. 
• "Really enjoyed the practise and learning the sequences."
• "Practical and scientifically evidence-based." 
• "Measured clear instruction."
• "Ideas for falls patients! The ways moves can be applied to complex needs patients."

Image by Kate Bamber Photography

Anything you would have liked covered that wasn't in the workshop?

• "No."
• "Very thorough content."

We would like to express our appreciation to all the attendees on the day who got into the spirit of things right from the start and remained enthused to the very end.

• "You exceeded expectations!"

Based on the overwhelming feedback we feel inspired to run more CPD workshops for health professionals in the future.

If you would like us to run a dedicated evidence based CPD workshop for you and your colleagues, or you would like to find out more about Dr. Paul Lam's Tai Chi for Health programmes please do get in touch.



T: 07528 959091
E: huntunwellbeing@gmail.com

We look forward to talking with you.

Helen & Philip