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7 ways to bring mindfulness into your life and enjoy the benefits by Physiotherapist Claudia Cocci Grifoni


The power of switching off

Turn on, tune in, drop out. Almost everything will work again if you unplug it for a few minutes, including you. If you can learn to breathe and stay present then you will calm your mind, enjoy the moment and reap the benefits in performance, productivity and health.



I am sure you have heard about mindfulness, but what is it? Mindfulness is a form of meditation, it is the act of focusing on being in the present and focusing on the here and now. It can help to remove otherwise overpowering emotions from the mind. The good news is that it can be applied to a number of day-to-day activities like breathing, eating and walking.


What are the benefits of mindfulness?

  • Manage emotional and physical stress
  • Decreases the perception of pain and facilitates recovery
  • Increases brain functions, focus, and concentration
  • Improves mood and energy level
  • Improves relationships
  • Improves our quality of life.


How can we integrate mindfulness into our lives?

Here are my top “UNPLUGGING-TIPS” for any lifestyle. And remember, being “busy” is not an excuse, it’s just a symptom telling you that you need to start practicing right now…

  1. Start with SIMPLE BREATHING EXERCISES. Focus on air coming in and out of your lungs, visualize a balloon inflating inside your chest and slowly deflating while exhaling. Make each breath slightly longer and aim to feel your body gradually lighter. Practice sitting, lying on your back or with your legs up against the wall (my favorite position ever!)
  2. Try a “BODY-SCAN” session, a practice that brings awareness through different parts of the body without judging but just noticing positions, physical sensations, and internal feelings.
  3. Do it ANYTIME, ANYWHERE. While commuting to work, while taking a hot bath, on your bed before falling asleep or in the morning before showering. Any time of the day and any place on earth could be the perfect one!
  4. START SLOWLY AND PRACTICE DAILY. Don’t just do nothing because you can’t do it ‘properly.’ Every minute counts.
  5. Try some MEDITATION APPS to guide you. These can be particularly useful when you are starting out. Popular ones include Calm, Oak or Headspace.
  6. Try ESSENTIAL OILS to enhance a sense of calm. For example lavender and chamomile for calming, fennel, thyme and vanilla for uplifting.
  7. JOIN A CLASS, or maybe try a shorter session before or after your normal work-out.

I hope you have found that useful, please get in touch if you have any queries on 02075838288 or email info@octopusclinic.com.

Wishing you a mindful recovery.

Claudia Cocci Grifoni

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