meditation

RECLAIM YOUR ‘ME-TIME’ ON YOUR COMMUTE

TIPS ON HOW TO ACHIEVE YOUR NEW YEAR’S RESOLUTION

 

Each year a third of us will pick New Year’s resolutions to exercise more, stress less, spend more time with family and friends, eat more healthily and improve your health. But did you know you can achieve a lot of these whilst commuting to work? To help you achieve your New Year’s resolution National Rail have teamed up with fitness and mindfulness guru, Alison Hatcher from Studio One.

Exercise more

Ditch the car and walk or cycle to work or your nearest train station instead. In 2017 there was £9.6m invested in improving cycle parking and cycle facilities at stations. There are now over 76,000 cycle spaces across England. A lot of these contain Cycle Hubs, CCTV security, repair facilities, changing rooms etc. Cycling helps to improve your cardiovascular fitness and has also been proven to lower fatigue, so it’s a great way to start your day, burn some extra calories and improve your fitness levels at the same time. 

Stress less

Reclaim some ‘me-time’ on your journey by preparing yourself mentally for the day ahead. On your train spend 5-10 minutes doing a guided meditation. Using mindfulness has been scientifically proven to help you improve your mental wellbeing and reduce stress levels. Try and fit it in to your journey home too, so you can really switch off and spend quality time with your family and friends.

Spend more time with Family & Friends

Did you know you can take advantage of 2FOR1 on lots of great attractions when you travel by train? If the answer is no then in 2018 make sure you join the 1m+ people that do so each year. Some of the most visited Days Out Guide attractions in 2017 were London Eye, ZSL London Zoo and Madame Tussauds.

You can also save 1/3 on most rail fares in Britain when you travel using a Railcard. A Family & Friends Railcard will save you an average of £131 a year on travel for just £30. And the more you travel, the more you save!

Eat more healthily

It’s estimated that there will be over 20m peak journeys by train this week. Use your commute to organise what food you need to buy and what healthy meals you’re going to have for the week ahead. Once you’ve done that you can spend your extra time doing some mindfulness or some subtle stretches.  

Improve your health

The latest ONS stats on sickness absences rates revealed that over 30.8m work days were lost due to musculoskeletal problems. We tend to hold a lot of tension in our neck muscles so whilst you’re on the train sneak in some discreet stretches. Stretching is just as important as lifting weights or getting your heart rate up. Sit up tall, take one long inhale, and then as you exhale draw your right ear down towards your right shoulder. To increase the stretch, you can place your right hand on top of your left ear, so that the weight of your hand will deepen the intensity. After 10 breaths, repeat on the left-hand side. Listen to what your body is telling you and seek medical advice if you have any concerns.

Alison Hatcher from Studio One explains: “It is more than possible to stay fit and healthy in a modern society. All you need to do is make small changes to your existing routine, like your train journey to and from work. A lot of people tend to go wrong by making drastic changes to their lifestyles. By making and building on small changes you’ll feel more in control and will be more likely to achieve your goals.”

For more information about cycling by train, days out and Railcards visit www.nationalrail.co.uk

 

 

        
  
 
  
    
  
 Normal 
 0 
 
 
 
 
 false 
 false 
 false 
 
 EN-US 
 JA 
 X-NONE 
 
  
  
  
  
  
  
  
  
  
  
 
 
  
  
  
  
  
  
  
  
  
  
  
  
    
  
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
  
   
 
 /* Style Definitions */
table.MsoNormalTable
	{mso-style-name:"Table Normal";
	mso-tstyle-rowband-size:0;
	mso-tstyle-colband-size:0;
	mso-style-noshow:yes;
	mso-style-priority:99;
	mso-style-parent:"";
	mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
	mso-para-margin:0cm;
	mso-para-margin-bottom:.0001pt;
	mso-pagination:widow-orphan;
	font-size:12.0pt;
	font-family:Cambria;
	mso-ascii-font-family:Cambria;
	mso-ascii-theme-font:minor-latin;
	mso-hansi-font-family:Cambria;
	mso-hansi-theme-font:minor-latin;
	mso-ansi-language:EN-US;}
 
    Your mind can make you healthy, happy and slender?  I don’t think I appreciated the art of “being” until I was forced to.  I love being busy, I love being challenged and I love helping others.  This combination has always meant I am pretty manic….add that to living in a city and I hardly ever take time out, every second of every day is crammed full of things.  My mind is always racing and I am always coming up with ideas.  Then I had Grace.  I was thrown into a world where I lost control, I had to just be due to feeding and I was not at work.  I found that by being present, I appreciated everything I had so much more.  It then started me thinking more about mindfulness and que my new love of yoga.   My yoga practice became something I looked forward to, the guided meditation at the end of a physical practice always lifted my heart as I appreciated others in my life and dedicated my practice to them.  The quote by Jon Kabat-Zinn “ In Asian languagesthe word “mind” and “heart” are the same.  So when we hear the word mindfulness, we also hear heartfulness”  became clearer to me.  I never before had time for meditation, I never saw the benefits and I hated sitting still. It is interesting therefore that I do however love walking around London looking at the architecture, I love being outside in nature, I love the peace of sitting in my conservatory and reading a book or just being looking at the garden.  Never before did I realize that these were my own little mediations of sort.   What is yours?   What are the benefits of mindfulness?     Weight loss:  Being mindful can start by simply realizing your actions in a day.  I always recommend to client to be mindful about what you eat.  Don’t write it down, just be aware and think about it.  By being mindful we can break habits that can offer a positive impact on life.    Heal the body:   Numerous studies have now shown the impact of meditation on physical health.  Just read Relaxation Revolution by Herbert Benson and William Proctor for insight into the mind and the power of healing.  They list the impact on: nausea, asthama, heart failure, anxiety to name a few.  Their rationale is that all health conditions have an element of stress, reduce this and the body can heal   
  
 
  
     
  
 Normal 
 0 
 
 
 
 
 false 
 false 
 false 
 
 EN-US 
 JA 
 X-NONE 
 
  
  
  
  
  
  
  
  
  
  
 
 
  
  
  
  
  
  
  
  
  
  
  
  
    
  
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
  
    
 
 /* Style Definitions */
table.MsoNormalTable
	{mso-style-name:"Table Normal";
	mso-tstyle-rowband-size:0;
	mso-tstyle-colband-size:0;
	mso-style-noshow:yes;
	mso-style-priority:99;
	mso-style-parent:"";
	mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
	mso-para-margin:0cm;
	mso-para-margin-bottom:.0001pt;
	mso-pagination:widow-orphan;
	font-size:12.0pt;
	font-family:Cambria;
	mso-ascii-font-family:Cambria;
	mso-ascii-theme-font:minor-latin;
	mso-hansi-font-family:Cambria;
	mso-hansi-theme-font:minor-latin;
	mso-ansi-language:EN-US;}
 
      Reduce aging:  I recently read how meditation, breathing exercises and mindfulness helps reduce aging in 2 ways.  Firstly is reducing stress and the impact on the body the second is though a change in the prefrontal cortex region of the brain, slowing the thinning process which happens with age.  This reduces the impact on cognitive functions, such as sensory and emotional processes.   Increase wisdom:  The clarity and changes to your brain that you benefit from help reduce stress, allowing you to engage with your wisdom and make better decisions.   Reduce loneliness and increase happiness:  Lonliness is such a saddening emotion that everyone feels at some point in life.  Mindfulness training has been proven to increase happiness, the emption that helps us deal with the ups and downs in life.   Mindfulness not only reduces negative emotions it increases the positive ones.   Boosts creativity:  Steve Jobs affirmed this one, he practiced meditation and spoke regularly of the connection between creativity and mindfulness.    By calming the mind we hear the more subtle thoughts.  Focus and clarity.   These benefits sound amazing, but we need to learn how to practice mindfulness.  It does not come easily to everyone ( including me!) .  Once we learn basic techniques we need to practice regularly to keep our positive mindful reserves topped up.    Join us on Sunday at 4pm for our meditation class   See you on the mat x

Your mind can make you healthy, happy and slender?

I don’t think I appreciated the art of “being” until I was forced to.  I love being busy, I love being challenged and I love helping others.  This combination has always meant I am pretty manic….add that to living in a city and I hardly ever take time out, every second of every day is crammed full of things.  My mind is always racing and I am always coming up with ideas.