Healthynomics was fortunate enough to speak to the Co-Founder of Headspace, Andy Puddicombe about meditation.

Andy is a former Buddhist monk who now teaches meditation to Premier League football players, actors and British cabinet ministers.

Andy is coming out with a new book called “Get Some Headspace”. The book is an introduction to meditation. It reveals how to deal with a busy mind and how to get the most out of life by being present and focused in whatever you’re doing. The book will be released in the UK on the 26th May.

I recommend that you give Andy’s Take10 program a try.

Take 10 minutes a day, for 10 days, to find out how meditation can make a huge difference. There’s a new, guided meditation to follow each day, help with common stumbling blocks, a personalized progress tracker and unique downloads to help you get the most out of it.

Healthynomics: How did you get started in meditation?

Andy Puddicombe: I started meditating when I was 11 years old. My mum was doing a beginner’s course and I went along to join her. It wasn’t until I was 22 that I decided to take it up more seriously, traveling out to Asia to become a Buddhist monk.

HN: What can someone who is new to meditation expect to gain from it?

AP: Many of the benefits can be experienced very early on – even after the very first time. What most people notice immediately is an increased feeling of calm and general well-being.

With just a little practice come other benefits such as greater clarity, increased emotional stability, improved attention, concentration and memory, as well as an overall reduction in a wide variety of stress-related illness.

There’s been a lot of research into the benefits of meditation – especially mindfulness-based meditation – over the last 30 years or so. Technological advancements and sophisticated brain mapping software now mean that scientists are able to view the neurological changes taking place during meditation as they happen.

HN: How can meditation help people in their busy lives?

AP: Feeling calmer and having more clarity in life inevitably has an impact on the way you approach life. One of the biggest changes you’re likely to see is in your relationships. For example, when we are at ease with ourselves then we tend to be at ease with others. Equally, when you are willing to listen to your own mind in meditation then you’re usually more willing to listen to others. This is in contrast to the common scenario of being so caught up in our own stuff that we don’t have time for anyone else.

But meditation also has the ability to transform difficult situations in life, turning them into opportunities to train the mind. For example, sitting in a traffic jam is the ideal place to observe impatience in one’s own mind. The temptation is to run away with this feeling and get very frustrated, but if you can apply meditative awareness, then that is unlikely to happen. The same is true of traveling on public transport, being woken up at night, having an awkward conversation with the boss and so on.

It’s not that you lose the ability to feel emotions through meditation – on the contrary. If anything you will be much more aware of your emotions through meditating. The difference is that there will be a bit of space between you and the emotion, a bit of perspective, and therefore it is less likely to feel so overwhelming.

HN: What is the best setting or place for meditation?

AP: Even though you may have your eyes closed most of the time, sitting in a messy room with lots of stuff all around you is probably not the most conducive environment to sit and get some headspace. That doesn’t mean it has to be spotless and ultimately it’s possible to meditate anywhere, but to begin with a nice clear, clean and tidy space can really help to relax the mind before you even begin your practice.

HN: What 3 tips would you give to someone new to meditation?

AP:

1) Don’t think about it, just do it

It may sound obvious, but meditation only works if you actually do it. It works even better if you do it on a regular basis…and even better than that if you follow our tried-and-tested approach. When it comes to meditation, just a very small commitment can lead to very big changes. Sure, reading and talking about meditation can be inspiring, but the magic happens when you sit down and close your eyes.

2) One day at a time

Headspace iPhone app

Just like learning any other skill, meditation requires practice. It’s not about doing as much as possible, but rather regular, consistent practice which will allow your brain to rewire itself. So it’s worth remembering that this is a skill for life, something which will continue to develop and evolve for as long as you continue to do it. But it might feel a bit more manageable (not to mention fresh) if you take it just a day at a time.

3) Motivation is everything

A limited mind is a limited practice – so think big. When you sit to meditate remember that it is not just for you, but also for all those around you – the people you interact with everyday – and even the people they then interact with (a sort of ripple effect). If you remember to do this then you’ll find it much easier to meditate. Not only that, but your meditation will have a much greater sense of meaning and importance for you.

Get Some Headspace – iPhone App

HN: Are there specific aspects of meditation that can improve sporting performances?

AP: The link between meditation and sport/exercise is so strong that I’ve included it as a chapter of my new book. I’ve also included a meditation exercise to do whilst engaged in physical activity. Anyone who buys the book can also access this as a free downloadable podcast from behind the pay wall on the website.

The Lakers meditate before every game. Click image for source.

Meditation has been around in sports for quite a long time. The US Olympic team have used it for ages. Then there was Jonny Wilkinson who famously used it to train his focus before England won the Rugby World Cup. But it’s not just individuals who use it. The LA Lakers sit and meditate together as a team before every game.

So I think it is a question of ‘when’, rather than ‘if’ it will become part of people’s fitness programs here in the UK. And that’s because the qualities developed in meditation are the same one’s that benefit sports. In meditation one looks to develop a balance of effortless relaxation and applied focus. Think of Federer, Bolt, Messi and you’ll see that they have this balance in abundance.

But it also helps to develop other qualities too…like concentration, spatial awareness, mental endurance, pain management and so on. We perform at our optimum when we’re in the present moment, so every time our mind wanders, our workout or our performance suffers. That’s why developing these qualities are so important.

And of course it’s not just during the exercise it’s so important. Muscles grow and get stronger when we’re resting, not when we’re exercising. So getting enough of the right kind of rest is essential. Meditation helps you to relax and studies have shown that it also improves the quality of sleep.

Not only that, but because it reduces stress levels, it also limits the amount of cortisol, adrenaline and other potentially harmful chemicals in the body which can quickly break down muscle and start to increase the absorption of fat – two things which most people would want to avoid at all costs.

But for me, the biggest and arguably most important benefit of meditation when it comes to exercise is perspective. Meditation helps you to identify your motivations for exercise, to develop a healthy balance towards training, and to be aware when to push and when to hold back. And with these three things firmly in place, not only do you get to achieve your sporting goals, but you get to enjoy the journey to reaching them.

1. Your internal clock
We are creatures of habit.  If we train ourselves that a certain time is bedtime, our body will adjust accordingly.  So, try going to bed at the same time each evening.

2. Strive for an ideal sleeping environment
Your room should be calming and free of distractions such as TV’s, computers and phones.  Eating should be left for the kitchen or dining room.  The room temperature should be (approximately 16 – 18 degrees Celsius) and the room should be as dark as possible.

3. Sleep preparation
Along with maintaining a consistent bedtime, you need to prepare for a good night’s sleep.  How?

S = Specific
“I want to get healthier by riding my bike to work 3 times per week” is better than “I want to start exercising”.  Ask yourself who, what, why, when and where.

M = Measurable
“I want to improve my diet by eating 5 servings of fruits and/or vegetables per day” is better than “I want to improve my diet.”  You must be able to measure your progress and when you see progress, what a motivating tool it is!

A = Attainable
Let’s take for example someone who is totally new to running.  “I am going to run the local community 5K fun run in 4 months time” is better than “I am going to run the London Marathon, which is 4 months from now”.

R = Realistic
Are you willing and able to work towards your goal?  Is it realistic to bike to work when it’s 50 kilometers away and your kids need to be picked up from daycare by 6 PM – Perhaps your goal needs to be scaled back to reflect your lifestyle and the demands placed upon it.

T = Timely
You need to have a time frame in place – some urgency to get you going.  “I am going to lose one stone by 1 September is better than “I am going to lose weight”.

2. Commit for one month.  Four weeks should be enough time for you to make the desired action a powerful habit.  Sure, if you are committing to working out before work, getting up earlier will be difficult over the first couple of weeks, but as we all know things get easier.  Commit to 30 days and see your healthy habits stick.

3. Do your homework.  Know exactly what the benefits are of the habit you’re trying to develop.  If you want to improve your fitness through running, research the benefits of running.  What physiologic changes will take place?  Will you sleep better?  Better concentration?  Will you be able to deal with stress better?  By knowing exactly what the benefits are for the healthy habit you are developing, your chances of success will be significantly enhanced.

4. Get support.  Tell your partner, family, friends about the healthy habit you’re trying to develop.  Developing habits are always easier when you’re not at it alone.  Support will help you through those tough stretches, which will occur.  Better yet, finding someone that is trying to build a habit that is the same or similar to yours will provide a huge amount of support and motivation.

5. Get serious about developing your healthy habits.  We have a unique ability to justify anything.  An extra day off from the gym will not kill me, or eating these crisps are fine because they say “low in fat”.  We all have lapses, which will never change, but when you feel yourself wavering, get tough.  Often when the last thing you feel like doing is working out, by simply getting out the door, you’re practically there.  Once out the door there’s no turning back!  I have never gone for a run or workout when I have absolutely dreaded it for one reason or another and felt bad about it afterwards.  It’s the opposite.  It feels amazing because you beat that little voice inside you that was telling you to stay put!

There are often demands placed on your time particularly when you are feeling tired or beleaguered. It may be very difficult at first but learning to say no can save you a lot of stress, improve your stress management and give you a greater sense of calmness through your own self-empowerment. Not to mention it may even feel good.

In essence, learning to say no is a positive thing for your own self preservation, helping to make you a more effective human being and with that, being more successful in the act of giving your helping service to others.

Yes, at times most people will find it unpleasant to say no to a request. Through your own self-check you will probably come to find if you do not say no from time to time, it puts you in a more compromising position and decreases your ability to be productive and successful when dealing with another person and yourself.

Imposing healthy limits are vital in not just merely self- but being able to strive and be more productive and happy. Who does not choose happiness if given a chance to pick a favorable mood?

You can manage your own stress by trying an assortment of stress management approaches and by discovering the ones that are more ideal for you. It is important to mention that stress management needs to be revisited often, as with any habit, to become more ingrained and more proficient. Practicing stress management techniques daily or every other day is necessary and gives you an ongoing, continuous greater chance at acquiring success. These techniques need to be practiced often and not only during times of greater or extreme distress.

Stress management is central to our emotional health and overall well being. It is a way of life that ought to be an ongoing practice and not only a collection of approaches reserved for use in challenging times. Unfortunately many of us tend to be slow out of the gate and we wait until things become stressful and out of our immediate control before taking action. With some forward thinking and specific stress management techniques we hold within our grasp the ability to effectively head off foreseeable obstacles and difficulties with minimum damage.

Do you know some of the first signs of stress when it appears? Many of us are not aware of them. The reduction and increase of food consumption are quite common for many people.

If that happened to you do you tune in to that behavioral change? How long does it take before you realize that change has occurred? Some people will start to notice their thinking becoming heightened, erratic and an increasing feeling of uneasiness depending on what the stressors are and their levels. It may feel as if I you are spinning your wheels and not moving anywhere. Sleep is the next thing to go for many. You may find yourself lying in bed obsessing about the problem at hand and looking at the ceiling during the night. Waking many times early in the morning may bring no relief with constant thinking of all the things that need to done.

Some people may find they notice muscle tension typically in the neck, shoulders and upper back. Massage therapy is an excellent approach to reducing muscle and other tension associated with the negative side of stress. Trying to be more conscious of your body and understanding the first signs of escalating stress will help you better identify the necessary course of action. A common sense plan of action, making a conscious effort and starting to use stress management strategies to counter stress is a wise place to begin. In many cases stress needs to be met head-on; passively waiting for a stressful situation to resolve is not always a good strategy. Actively using stress management strategies can help us manage and get a more complete grip on the symptoms of stress while at the same time meeting our responsibilities in everyday life.

The question “does stress age you?” comes up from time to time and I am sure you have heard it in different circles, “It feels like I have aged at least 10 years in a few months” is not uncommon to hear. On the cellular level there is some preliminary research suggesting stress does in fact age us all. We also know that during periods of stress and fatigue in our lives, we are more likely to stop using healthy behaviors that help us manage stress more effectively and revert to poor habits. Prolonged poor behavioral habits indicated below have been shown and linked to various illnesses and can decrease the quality of our lives and our longevity:

1. Smoking

2. Drinking

3. Non-healthy nutritional choices

4. Not exercising

5. Inadequate sleep

A number of health related issues have its roots in stress. Stress with reduction of good sound healthy behavior may cause an individual to be become more tired than normal, increase susceptibility to illness, weaken immune system and in general promote a poorer impression of health.

Q: Is there a more favorable approach for handling stress management?

A: Through trial and error over time, since this is a working living process of improvement, returning to the key basics when under stress usually works better. Like many others, I too, sometimes forgo healthy behaviors when stress is upon me and it appears other things become more important. On the other hand, I am aware that if I sleep less, do not exercise, skip meals, I am much less effective in my own stress management. Here are some preferred stress management strategies for alleviating and reducing the effect of stress:

Going for a walk or run

Many of us tend to think more clearly when outside with and can feel the wind and air on our faces.

Feeling the therapeutic calming effects of nature filling up your lungs and traveling inside and all around you.

Pleasing interruption such as a good movie

A good comedy at times or just good entertainment may be enough to turn things around or get you going with some good laughter. Do not forget the positive endorphins laughter causes.

Reading

It may be just what you need to take your mind off and away from whatever it is that is troubling you. Books are a fabulous way to escape and get lost in a marvelous and completely different world without traveling. Reading may also serve as a temporary release from the hold of stress and might even make you see things in a different and more positive light.

Social gathering

When you are ready for it, getting together with good friends and getting out are also ways to get out and breathe. It is the chance to move your mind and body away from whatever is stressing you and perhaps it may help you step back and see more of the big picture.

Support

That special friend or person in your life with whom you can openly share and express feelings and emotions without reservation; speak with them. Find that friend, the one who makes you laugh and you enjoy being around. All we have to do is think about that person and we can always come up with someone.