Unlocking Weight Loss Success: The Power of Virtual Gastric Band Hypnotherapy in Edinburgh

In today’s fast-paced world, weight loss has become a goal for many, but finding a solution that is both effective and sustainable can be challenging. Traditional methods, such as dieting and surgery, have their benefits, but they often come with limitations and risks. For those seeking a more holistic, non-invasive approach to weight loss, virtual gastric band hypnotherapy offers a powerful solution.

As an experienced hypnotherapist in Edinburgh, I specialize in helping individuals achieve their weight loss goals using the transformative power of the mind. In this blog post, we’ll explore the concept of virtual gastric band therapy, how it works, and why it could be the breakthrough you’ve been looking for in your weight loss journey.

What is Virtual Gastric Band Hypnotherapy?

Virtual gastric band therapy is a type of hypnotherapy that works by using the power of suggestion to help individuals achieve the psychological benefits of a gastric band without undergoing surgery. The treatment mimics the effects of a real gastric band, which involves surgically reducing the stomach’s size to limit food intake.

In virtual gastric band therapy, clients are guided into a deep state of relaxation through hypnosis. During this state, the therapist provides positive suggestions that the client’s stomach is physically smaller, causing them to feel fuller after consuming smaller portions of food. The hypnotherapist may also work on addressing emotional eating, stress-related eating habits, and triggers that lead to overeating.

The beauty of virtual gastric band hypnotherapy lies in its ability to create lasting change without the need for invasive surgery or restrictive diets. It empowers the individual to make healthier choices and form a healthier relationship with food.

Why Choose Virtual Gastric Band Hypnotherapy?

Virtual gastric band therapy is quickly gaining popularity for its effectiveness and non-invasive nature. Here are a few reasons why it might be the ideal solution for you:

  1. Non-Surgical & Non-Invasive: Unlike traditional gastric band surgery, virtual gastric band therapy requires no incisions, no recovery time, and no medical risks. It’s a safe, gentle way to address overeating and weight loss challenges.

  2. Customised for You: Each session is tailored to your specific needs and goals. As an Edinburgh hypnotherapist, I ensure that your therapy is personalized to address any emotional triggers, habits, and lifestyle factors that may be contributing to your weight challenges.

  3. Sustainable Weight Loss: Virtual gastric band therapy isn’t just about reducing your food intake; it’s about creating a healthy mindset around food. This holistic approach helps ensure long-term success by addressing the psychological and emotional aspects of eating.

  4. No Need for Extreme Dieting: Many people struggle with restrictive diets that are hard to maintain. With virtual gastric band hypnotherapy, you can achieve weight loss without the need for fad diets or extreme measures. The focus is on moderation, mindfulness, and lasting behavior changes.

  5. Improved Emotional Wellbeing: Often, overeating is tied to emotional triggers like stress, anxiety, or past trauma. Hypnotherapy helps address these emotional factors and encourages healthier ways to cope with emotions, leading to both weight loss and improved mental wellbeing.

Is Virtual Gastric Band Hypnotherapy Right for You?

If you’ve tried other weight loss methods without success, or if you’re looking for a non-invasive, holistic way to tackle overeating and emotional eating, virtual gastric band hypnotherapy could be the answer. As an experienced hypnotherapist in Edinburgh, I am dedicated to helping you achieve your weight loss goals and improve your relationship with food in a sustainable, positive way.

Weight loss doesn’t have to be a struggle, and with the right tools and mindset, you can achieve lasting results. If you’re ready to explore the power of virtual gastric band hypnotherapy, I invite you to book a consultation today.

Take the First Step Toward a Healthier You

Are you ready to take control of your eating habits and start your weight loss journey with virtual gastric band hypnotherapy? I’d love to guide you toward a healthier, more confident version of yourself. Reach out to schedule your consultation and begin the transformative journey today.

If you’re in Edinburgh and looking for a trusted hypnotherapist to help you with weight loss, feel free to contact me for more information or to book the programme. Together, we’ll unlock the power of your mind to achieve lasting weight loss success.  Contact us today.

/by

National No Smoking Day: How Hypnotherapy in Edinburgh Can Help You Quit for Good

National No Smoking Day is an annual event that encourages smokers to take the first step towards a healthier, smoke-free life. Celebrated on the second Wednesday of March, this day serves as a reminder of the dangers of smoking and the many benefits of quitting. For those who have tried quitting through willpower alone or various methods without success, hypnotherapy has emerged as a powerful tool to help break the addiction for good. If you’re in Edinburgh and looking for a lasting solution to quit smoking, hypnotherapy could be the key to your success.

The Importance of National No Smoking Day

Every year, National No Smoking Day shines a light on the harmful effects of smoking. Smoking is a leading cause of preventable diseases such as lung cancer, heart disease, and stroke, and it is responsible for thousands of deaths every year in the UK alone. Despite the known risks, many smokers struggle to quit due to nicotine addiction and the psychological habits associated with the act of smoking.

National No Smoking Day is an opportunity for individuals to reflect on their health and take action. Whether you’re ready to quit or just considering it, today is the perfect time to explore the support available to you.

Why Hypnotherapy is an Effective Way to Quit Smoking

Hypnotherapy is a proven and highly effective method for helping individuals overcome their addiction to smoking. Rather than focusing on willpower alone, hypnotherapy addresses the underlying psychological triggers that fuel the habit. A trained hypnotherapist works with the subconscious mind, reprogramming it to reduce cravings, eliminate the desire to smoke, and reinforce positive habits.

Here’s how hypnotherapy can benefit those looking to quit smoking:

1. Addressing the Psychological Triggers

Smoking is often linked to emotional triggers such as stress, anxiety, or boredom. Hypnotherapy helps individuals uncover and address these triggers, breaking the mental and emotional connection to cigarettes. By identifying and reframing the thought patterns that lead to smoking, hypnotherapy allows individuals to regain control over their behaviors.

2. Reducing Cravings and Withdrawal Symptoms

Nicotine withdrawal can be one of the most challenging aspects of quitting. Hypnotherapy can help reduce cravings and ease the symptoms of withdrawal, making the process more manageable. By rewiring the subconscious mind, hypnotherapy can minimize the discomfort often associated with quitting, increasing the chances of success.

3. Boosting Confidence and Motivation

Many people struggle with a lack of confidence or motivation when it comes to quitting smoking. Hypnotherapy can help strengthen your resolve, boosting self-confidence and increasing your commitment to the goal of becoming smoke-free. With a more positive mindset, you’ll be more likely to stay on track and resist temptation.

4. Long-Term Success

Unlike other methods, hypnotherapy focuses on achieving lasting change. It works to eliminate the root causes of smoking, ensuring that the habit doesn’t resurface. Hypnotherapy helps individuals change their relationship with smoking on a deep level, making it easier to maintain a smoke-free life for the long term.

Edinburgh Hypnotherapists: Your Local Solution to Quit Smoking

Edinburgh is home to a number of skilled and experienced hypnotherapists who can help you quit smoking. Whether you’re looking for a one-on-one session or a tailored program, the expertise of a local hypnotherapist can guide you through the process of quitting.

Hypnotherapists in Edinburgh work with clients to provide a personalized approach to quitting smoking, addressing both the physical and psychological aspects of the addiction. They offer a safe and supportive environment to help you make lasting changes and become smoke-free.

What to Expect During Your Hypnotherapy Session

When you book a session with a hypnotherapist in Edinburgh, you can expect the following:

  • Consultation: The first session will typically involve a consultation where the hypnotherapist will discuss your smoking habits, triggers, and goals. This helps them tailor the session to your specific needs.

  • Induction: Hypnotherapy sessions begin with a relaxation process called induction, which helps you enter a deeply relaxed state. This is where the real work begins, as your subconscious mind becomes more receptive to positive suggestions.

  • Suggestion Therapy: During the session, the hypnotherapist will offer positive suggestions designed to help you reduce cravings, break the psychological ties to smoking, and reinforce your decision to quit. The session may also include visualizations, where you imagine yourself as a non-smoker and experience the benefits of being smoke-free.

  • Post-Hypnosis Support: After the session, I provide a workbook, professionally recorded CD to listen at home and a free follow up session within a fortnight if required

Take the First Step Towards a Smoke-Free Life

National No Smoking Day serves as a powerful reminder that it’s never too late to quit smoking. If you’ve been struggling to break free from the chains of nicotine addiction, hypnotherapy in Edinburgh may be the solution you’ve been searching for.

By addressing the root causes of your smoking habit, hypnotherapy can help you overcome cravings, break the cycle of addiction, and lead a healthier, smoke-free life. So why not take advantage of National No Smoking Day to make the decision that could change your life for good?

Contact myself, a qualified Edinburgh hypnotherapist today to schedule your consultation and start your journey towards a healthier, smoke-free future. The power to quit is in your hands – let hypnotherapy help you unlock it.

Final Thoughts

Quitting smoking is the best decisions you can make for your health and well-being. National No Smoking Day is a reminder that support is available, and with the right tools, you can finally break free from smoking for good. Hypnotherapy offers a proven, non-invasive, and effective approach to quitting smoking that could change your life.

If you’re ready to take the next step, don’t wait – reach out to a trusted hypnotherapist in Edinburgh and start your smoke-free journey today.  Contact me today.

/by

Find Calm with a Hypnotherapy Session for Stress and Anxiety in Edinburgh – A Wowcher Deal You Won’t Want to Miss!

Are you feeling overwhelmed by the pressures of daily life? Do stress and anxiety seem to be constant companions, no matter how hard you try to shake them off? If so, you’re not alone. In today’s fast-paced world, stress and anxiety can have a profound impact on both your mental and physical well-being. But there’s good news: you can take a step toward reclaiming your peace of mind with the help of hypnotherapy.

Read more

/by

Hypnotherapy for Anxiety in Edinburgh: A Natural Path for relief

Anxiety is one of the most common mental health challenges in the modern world, and it affects millions of people globally. In Edinburgh, as in many cities, the pressures of daily life—work, relationships, finances, and health—can leave people feeling overwhelmed. Fortunately, hypnotherapy offers a natural, effective solution for managing anxiety, helping individuals reclaim their peace of mind and find emotional balance.

 

Hypnotherapy is a therapeutic technique that uses the power of suggestion and focused relaxation to help individuals make positive changes in their thoughts, feelings, and behaviors. A trained hypnotherapist guides the client into a state of deep relaxation, often referred to as a “trance,” where the mind becomes more receptive to positive suggestions and mental imagery.

Hypnotherapy is particularly effective in addressing a wide range of emotional and psychological issues, including anxiety, stress, phobias, insomnia, and even habits like smoking or overeating.

How Hypnotherapy Can Help Manage Anxiety –

1. Promoting Deep Relaxation
One of the core benefits of hypnotherapy is its ability to induce a deeply relaxed state. When you’re in a relaxed state, your body produces fewer stress hormones like cortisol and adrenaline, allowing you to feel more calm and in control. This is particularly helpful for people suffering from anxiety, as it breaks the cycle of chronic stress and anxiety-related symptoms.

2. Changing Negative Thought Patterns
Anxiety often stems from irrational thoughts, worries about the future, or a deep fear of not being able to cope with challenges. Hypnotherapy helps individuals access their subconscious mind, where many of these negative patterns are stored, and reframe them with more positive, realistic thoughts.

3. Releasing Past Traumas
Many people with anxiety have unresolved issues from their past that contribute to their present feelings of fear and unease. Hypnotherapy allows individuals to access memories or traumas that may be buried deep in the subconscious mind. Through guided hypnosis, these issues can be processed and released, leading to a reduction in anxiety symptoms.

4. Improving Coping Strategies
Hypnotherapy helps individuals develop new, healthier coping mechanisms for managing anxiety. Instead of relying on avoidance, self-criticism, or unhealthy habits, clients learn to manage their anxiety more effectively. This may include building better emotional resilience, practicing mindfulness, or employing relaxation techniques that can be used in everyday life.

Why Choose Hypnotherapy for Anxiety in Edinburgh?
1. Personalized Approach
Every person experiences anxiety differently, and a one-size-fits-all solution rarely works. A qualified hypnotherapist in Edinburgh will tailor each session to your unique needs and concerns. By getting to the root causes of your anxiety, hypnotherapy offers a personalized, holistic approach that can address not just the symptoms, but also the underlying factors contributing to your stress and anxiety.

2. Non-Invasive and Drug-Free
Unlike medication, which may come with side effects, hypnotherapy is a completely natural, drug-free option for managing anxiety. It works by harnessing the power of your mind to create lasting change, without the need for prescriptions or potentially harmful substances. Many people find that hypnotherapy offers a gentler, safer way to manage their anxiety without relying on pharmaceuticals.

3. Effective for a Variety of Anxiety Issues
Hypnotherapy is not just for generalized anxiety disorder (GAD). It can be effective for various forms of anxiety, including:

Social anxiety
Performance anxiety (e.g., public speaking)
Panic attacks
Post-traumatic stress disorder (PTSD)
Phobias (e.g., fear of flying or spiders)
A skilled Edinburgh hypnotherapist can help you address your specific anxiety-related issue in a tailored manner.

4. Convenience of Local Sessions
For those living in or around Edinburgh, there is the added benefit of working with a local hypnotherapist who understands the specific challenges that people face in this unique city. My clinic is located in Mayfield Road, Newington in the south of the city.

What to Expect in a Hypnotherapy Session for Anxiety
During your first session, the hypnotherapist will likely conduct an assessment to better understand your anxiety and its root causes. You may be asked to talk about your symptoms, triggers, and any previous experiences with anxiety.

Next, the therapist will guide you into a relaxed state using various relaxation techniques, such as deep breathing or progressive muscle relaxation. Once you’re in this relaxed state, the hypnotherapist will begin using positive suggestions, affirmations, and visualizations to help reframe your anxious thoughts and emotions.

Sessions typically last between 45-60 minutes, and while some people experience relief after just one session, most will benefit from a series of sessions to fully address their anxiety and create lasting change.

If you’re based in Edinburgh and struggling with anxiety, hypnotherapy offers a promising, natural alternative to conventional treatments. By working with a skilled therapist, you can discover lasting relief from anxiety, reclaim control over your mind, and develop healthier coping strategies for a more balanced life.

Anxiety can be debilitating, but it doesn’t have to control your life. Hypnotherapy offers a holistic, drug-free solution for those looking to manage their anxiety more effectively. By working with a hypnotherapist in Edinburgh, you can unlock the power of your mind and gain the tools you need to live a more relaxed, peaceful life.

If you’re ready to take the first step toward anxiety relief, contact myself a qualified Edinburgh hypnotherapist today to schedule a consultation and start your journey toward healing.

Keywords:
hypnotherapy for anxiety Edinburgh, anxiety reli

/by

Stoptober in Edinburgh

It’s that time of year again. Stoptober was introduced in 2012 to encourage smokers to stop smoking for 28 days. The evidence suggests that if you stop smoking for 28 days, you are five times more likely to stop for good. Stoptober has become an annual event. It is estimated that there are millions of adult smokers in the UK who want to quit.

The New Scientist reported from research carried out by the University of Iowa, who had examined over 600 studies which looked at methods to stop smoking and found that hypnotherapy was the most effective.

The unconscious mind influences our actions and feelings. Hypnotherapy works by putting the client in a relaxed state so that the unconscious mind becomes more open to positive suggestions to help you become and remain a non-smoker. Smoking is a habit and this habit can be changed through positive suggestions.

Cigarettes contain a wide number of metals, such as; arsenic, cobalt, lead and nickel. Smoking cigarettes is extremely bad for our health and is linked to a wide number of conditions, such as; COPD, lung cancer, heart disease and strokes. Why take the risk. Join in with the many others participating in Stoptober. Stop smoking with hypnotherapy in Edinburgh. Get in touch now to make a booking.

/by

Hypnotherapy for cancer care in Edinburgh

Despite advances in cancer treatment, a diagnosis is a huge shock to the individual involved and their loved ones. A diagnosis is often very stressful, coupled with physical pain and uncertainty about treatments and the future. Hypnotherapy can work alongside conventional medical treatments to improve quality of life. Hypnosis is related to a state of consciousness where the mind is deeply relaxed, with increased suggestibility and narrowed focus. Hypnotherapy is when hypnosis is used therapeutically.

 

Mind Body Connection

The mind and body are intertwined, so that we cannot separate our physical health from our emotional health, we often experience physical sensations when we feel nervous about something, such as stomach churning and pounding heartbeat. There is evidence that stressful emotions can affect our immunity by altering cell function, which can reduce white blood cells response to cancerous cells. Hypnotherapy can improve the mind body connection assisting the body’s ability to maintain wellbeing.

Stress

Stress is a necessary part of life, however too much stress can be detrimental to our health, including difficulty in sleeping. Cancer patients are often suffering with high stress levels, frequently resulting in sleeplessness. Hypnotherapy can help cancer patients manage their stress better, firstly by getting people into a hypnotic trance which in itself is very relaxing. Secondly, using a method such as the calm technique, which initially focuses on breathing, then saying the word calm several times and allowing the word to drift around the mind to reduce stress levels.

Pain Management

Many people living with cancer will also experience physical pain. This is generally caused by a tumour pressing on a part of the nervous system. There are research studies that support hypnotherapy being effective in helping people manage their pain. A hypnotherapist may make a suggestion that the mind has a control panel which means that a pain can be dialled down, or suggest that the painful area is getting numb. Related to pain management is hypnohealing. This involves focussing the mind on healing the body, for example, visualising a cancerous tumour getting smaller.

Surgery

Surgery is a major part of treatment for many cancers and involves removing tissue from the body, surgery is not only used to treat cancer, but can be used to diagnose and also but also to diagnose cancer and to reduce the risk of getting certain types of cancer if you are at high risk. Understandably, many people are anxious about having surgery. Hypnotherapy can help with surgery by not only reducing anxiety levels before surgery, but also reduce pain before, during and after surgery. Hypnotherapy can also help reduce some of the side effects of the anaesthetic and aid healing after the surgery.

Hypnotherapy for cancer care is available with an Edinburgh Hypnotherapist, Get in contact to arrange a session.

/by

Hypnotherapy for Exam Stress

Exams are a stressful time. There is so much depending on you passing or even getting a particular mark. Some stress can be good to focus your mind, however, too much stress can affect our mental health and make us feel overwhelmed, making it difficult to concentrate on anything, let alone studying for exams.


Stress is generally considered the emotional, physiological and psychological effects caused by a build up of either externally or internally generated mental pressure. Stress originates as a function of our primitive brain, when a danger is registered, it produces a fight or flight response. This is due to the many chemical and physical reactions taking place, such as increased cortisol and adrenaline, leading to an increased heart rate and higher blood pressure.

Darlington College recognised that many of their students suffered with exam stress and introduced an innovative approach to learning which involved utilising a Hypnotherapist. The Hypnotherapist offered training in meditation and breathing techniques to overcome exam stress. Exam results improved from the previous year.

Hypnosis is a state of mind related to deep relaxation, increased suggestibility and narrowed focus. The Hypnotherapist assists their client to enter a very relaxed state of hypnosis and then make positive suggestions that help the subconscious mind achieve desired goals. It is true that some people are more suggestible than others. Generally, people of very low intelligence are not suggestible.

There is an obvious concern that a Hypnotherapist can misuse their skills and instruct a client to do something against their will, this concern comes from stage hypnosis shows. There is a large difference between hypnotherapy and stage hypnosis. People who volunteer in stage hypnosis shows are exhibitionists who choose to behave in that manner. People who visit a Hypnotherapist retain their core beliefs and stay in control.

Hypnosis as it is understood today, started with the Austrian Physician Franz Mesmer in the 18th century. He considered a sleep like state would assist patients in healing their ailments. James Braid was a Scottish Doctor who studied surgery at the University of Edinburgh and took an interest in these matters and named the sleep like state hypnosis after the Greek god of sleep Hypnos. Braid developed the medical applications of hypnosis and became regarded as the father of modern hypnosis.

The very nature of hypnotherapy in inducing a deeply relaxed state helps manage stress. When in this deeply relaxed state, the Hypnotherapist makes positive suggestions to finding better ways to respond to stress. Some students will see results after one session, whilst others may require a few sessions. A Hypnotherapist will also likely teach relaxation methods to use after the sessions.

One such method is the Calm Technique. This involves breathing in through the nose and out through your mouth, breathe slowly and deeply and feel your stomach muscles relaxing. Then take a deep breath in and push out your stomach muscles, hold in this breathe for three seconds, slowly breathe out your mouth, pull in your stomach muscles and say to yourself the word ‘calm’, repeat this twice. Then allow the word ‘calm’ to drift around your mind.

Get in touch today with an Edinburgh Hypnotherapist for a session to help manage exam nerves.

/by

Special offer for Carers who want to stop smoking

The first No Smoking Day was on Ash Wednesday 1984. No Smoking Day takes place on the second Wednesday of March. In 2024, No Smoking Day is on the 13th of March, it is the annual health awareness day in the UK which is intended to help smokers who want to quit smoking.

 

It is recognised that smoking contains a wide range of health risks. Smoking causes around seven out of every ten cases of lung cancer. Smoking also causes cancer in many other areas of the body including; bladder, bowel, cervix, kidney, liver, mouth, oesophagus, pancreas, stomach, throat and voice box.

Smoking also damages the body, leading to heart disease and heart attacks, strokes, COPD, bronchitis, pneumonia, reduced fertility and healing from surgery. Those around smokers also are affected by passive smoking. A child who breathes in passive smoke is more likely to get chest infections.

Carers are often physically and emotionally exhausted. They also often struggle financially. Stopping smoking is the single best thing you can do to improve your health. Stopping smoking will also improve finances, which is much needed in the cost-of-living crises.

Hypnotherapy is an effective and safe way to stop smoking. To mark the 40th anniversary of No Smoking Day, I’m offering a half-price stop smoking session for carers (paid or unpaid), who book a session in March. This brings the cost down from £120 to £60. This includes the session, a CD to listen at home and a workbook to take home with. Please note that hypnotherapy is not recommended for people with a history of psychosis or epilepsy. Hypnotherapy Edinburgh can help you become a non-smoker.

For further information please visit https://stephenmcmurray.com/

To book a session, please email stephen@stephenmcmurray.com or phone 07908 553041

/by

How to Improve Relationships with the Power of Hypnosis

The cost-of-living crises is leading to big changes in the way we live our everyday lives.

Our relationships are hugely important to us just at a time when they are being placed under the most intense pressure.

Relationships are not built on the expectation that you’ll be spending all day, every day with that person.

Maybe, if you’re both working from home, with nowhere to go in the evenings, there’s a chance you may experience some friction.

This is perfectly normal, particularly given the increased stress we’re all under right now.

But, as we could be in this predicament for a while yet, it’s worth taking some steps to ensure we get through this period with our relationships intact.

We may even come out the other side stronger! Give these strategies a go:
1. Create the love with your differences

Write a list of the positive differences between you. This can help you begin to appreciate each other again.

2. No criticisms/No put downs

When niggles arise between you, or one is criticising the other, say something silly. Your partner will be so taken aback, it will throw them, and may even make them laugh. But, most importantly, it will break any tension.

3. Cuddle Time

Find time in the day, just for this, with no further expectation.

4. Allow the Dreams

Encourage your partner to fulfil their dreams and ask them to allow you to achieve yours, too. When you both feel free, you will both be happy.

5. Discuss Rather Than Argue

Turn irritating comments into humour – see the situation as a cartoon so that you can laugh at it.

6. Learn To Listen

Make a conscious effort to really listen to what your partner has to say

7. Love What Is Actually Real

Don’t set up your partner to fail by having expectations of them which are too high.

How Hypnotherapy for Relationships Works

Hypnosis can be used to change thinking patterns, behaviours and outcomes. Relationship hypnosis deals with the relationship you have with your partner.

Relationship hypnosis can help you:

• Deal with negative emotions
• Have much improved communications with the people around you
• Recapture those feelings of love and romance
• Build strong relationships towards a brighter future You too can shift the dynamics of your relationship.
Get in touch for more details.

/by

Mindfulness in Edinburgh

According to the Cambridge Dictionary, Mindfulness is the practice of being aware of your body, mind, and feelings in the present moment, thought to create a feeling of calm. Mindfulness is very much aligned with positive psychology, with its focus on positive emotions, such as compassion and gratitude.

Mindfulness is interrelated with meditation. John Kabat-Zinn defines mindfulness as the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally. Meditation, however is a practice where individuals use a technique to focus the mind on something to train awareness and attention and achieve a calm state.

The concept of the ‘mind’ emerged in the 12th century, with meanings related to care, intention, thought and memory. Later, in the 14th century, ‘mindful’ emerged, related to being conscious and aware. In the 16th century, ‘mindfulness’ or the state or quality of being mindful emerged, when John Palsgrave translated the French term pensée.

Jon Kabat-Zinn founded the Center for Mindfulness at the University of Massachusetts Medical School in the 1990s, which brought mindfulness from the East to West.

There are a wide number of mindfulness exercises which individuals can benefit from mindfulness. This can include mindful meditation, sitting quietly focussing on our breathing. undertaking a body scan, lying or sitting and moving attention slowly through different parts of our bodies, and mindful walking, noticing the breeze on our skin and the feeling in our feet on the different surfaces.

Jon Kabat Zinn has nine attitudes of mindfulness:

Non-judging

The first attitude of mindfulness is non-judging. Our minds are often caught up with a stream of judging to our inner and outer experiences. The challenge of these judgements are that they can dominate our thoughts, which makes it difficult for us to find inner peace. Non-judging allows us to take a step back and relax.

Patience

The second attitude of mindfulness is patience. Today’s society puts so much pressure on us to perform quickly. By practising patience, we allow our minds to be open for each moment and letting things develop naturally. Being inpatient lends itself to being agitated and frustrated.

Beginner’s mind

The concept of beginner’s mind aligns with an openness to see things as if for the first time. The benefit of this is for us to be receptive to new ideas and not be stuck in a rut. Furthermore, having an attitude of beginner’s mind is very useful when engaging in meditation.

Trust

Another attitude of mindfulness is trust, it is important when being mindful to trust yourself and your intuition. Accept that you will mistakes along the way. If you feel something is not right, trust your instinctive and acknowledge this. Having trust in yourself will also help you have trust in others.

Non-striving

An attitude of non-striving underpins mindfulness. Often in our busy lives we are striving to reach the goals we set ourselves. However, mindfulness runs contrary to this. Forcing yourself to be mindful will not work. Undertaking meditation practice relies on letting go and being present.

Letting go

Central to mindfulness is letting go and living in the present moment. Letting go is akin to letting things be. There are things in our life and our past that may affect us, by letting go, we can stop ruminating and live more mindfully. We don’t force ourselves to go to sleep, we let go and fall asleep.

Acceptance

Acceptance refers to seeing things as they really are. If there are aspects in your life that you are not happy with, you firstly accept things the way they are at the present time. You are more likely to act when you accept how things really are. Acceptance is related to wisdom and self-understanding.

Gratitude

Practising mindfulness often leads to increased gratitude. Put simply gratitude is the intentional practice of noticing what is good in our lives. A mindfulness mediation involving being grateful with what is good in our lives can improve our quality of lives, including reducing our stress levels.

Generosity

The definition of generosity relates to a willingness to give away your own time and money and a freedom from pettiness18. There is research evidence that people who practice mediation are more likely to have feelings of kindness and generosity19. By practising mindful generosity, we expand ourselves as humans.

There has been much interest in mindfulness as a way to increase wellbeing. One study showed that depressed participants who take part in either formal mindfulness-based cognitive therapy (MBCT) or mindfulness-based stress reduction (MBSR) had decreased rumination, which was associated with the alleviation of depressive symptoms.

Similarly, research has illustrated that mindfulness can be beneficial for people suffering with Generalised Anxiety Disorder (GAD). A randomised controlled trial comparing MBSR with Stress Management Education (SME) found evidence that MBSR may have a beneficial effect in tackling anxiety symptoms in GAD.

Furthermore, there is research evidence that MBSR is beneficial in helping participants reduce their stress levels. One review found that MBSR was more effective in reducing stress in comparison to an inactive control group.

Insomnia affects many people and a lack of sleep leaves people exhausted. There is research evidence that patients with insomnia benefitted from completing MBSR through utilising a number of meditation techniques to fall asleep quicker and get back to sleep faster if awakened through the night.

Chronic pain affects a significant amount of the population and can significantly impact on the quality of life of sufferers. A critical review of the literature suggests that mindfulness-based interventions (MBIs) can significantly reduce pain intensity in participants compared to control groups where the participants did not receive any MBIs.

You can enjoy the benefits of mindfulness in Edinburgh. Get in touch for more details if you are interested in having sessions or workshop.

/by