Wellbeing and Mindfulness

WELLNESS

WHY MINDFULNESS?

BY ZACH FAIRBANKS, MINDFULNESS MEDITATION TEACHER, CO FOUNDER OF WELLBEING IN YOUR OFFICE I was driving on a motorway one day and had the radio blasting out a Foo Fighters song that had caught my attention. I cranked up the volume and enjoyed the next few minutes of indie rock.

Whilst listening to the song, I needed to overtake a slower truck, so I dropped down into third gear. The Foo Fighters song continued (it was ‘Times Like these’ if you’re a fan) and then as it finished, I noticed the sound coming from my car engine - a high pitch, over-driven noise. I was still in third gear and had been for about the last 5 minutes without realising. The music in the car was so loud that I didn’t hear the engine sound to know I needed to change gears (those of you with automatics are going to have to go with me on this, you can blare out music all day long!).

In order to know when to change gear, we need to be able to hear the engine. It gets to a certain straining pitch, and we know we need to change.

So, what has that got to do with

Mindfulness? Well, imagine the volume of the radio in my car is workload & distraction. Specifically, let’s imagine you have various zoom calls, phone calls and meetings back-to-back. You are unlikely to tune in to yourself and your needs. How many times have you come off a zoom call and noticed you are hungry or need the loo? These are powerful sensations from our body that tell us we need to do something and that we have learnt to respond to from an early age.

We do not always get that right - how many ‘hangry’ people out there don’t realise they are hungry! Not all things that we need manifest as an immensely powerful sensation. If we don’t get to turn down the volume of the radio i.e., we don’t check in between those zoom or phone calls to listen to how are ‘engine ‘is doing - how are mind & body is doing, then we are ignoring vital messages from our mind & body that are important for our wellbeing.

Why do I need to listen? Unlike an automatic car, we can be very ‘manual’ in the way we work. We override our bodily indicators - those sensations that can inform us on how we are feeling. We tend to push through, or we simply ignore them but when listened to, these sensations are very helpful. They can be intuitive feelings, fatigue, stress, excitement, joy and anxiety etc. By listening to them, we can make appropriate responses - we can also mentally walk ourselves through concerns that have come up during our day.

We notice we are tired and we take a break, pace ourselves, so we can perform at better levels for longer. If you are tired and becoming easily irritated as you have not ‘checked in’ - how will that be for a team member or client if you are communicating with? Maybe you are even sitting in an awkward position, so engrossed in your work, that you don’t notice

So, what can we do about it?

Getting ‘in tune’ with yourself by ‘checking-in’ throughout the day will not only help you understand what you need, but also help you perform better, more accurately and with improved focus.

We can use various ways to do this. A simple method is to set your alarm 4 or 5 times a day to ‘check-in for 60 seconds’, or ideally do this ‘check in’ after calls and meetings, so it becomes a habit. Habits are better formed when following something else you have done.

Check-in after each call by closing your eyes and paying attention to the in and out-breath and the sensations in your body.

Then, mentally walk through your day so far, notice worries and concerns and walk your mind through them. This will relax the anxiety that may be generated and building up from some of your work so far.

Meditate each day - meditation helps tune into your mind and body to become more ‘awake’ in the present moment and more aware of what you need and how you are. By meditating we can cultivate the skill of non-attachment to our thoughts and judgements and enable ourselves to simply observe them and let them go.

This can help us re-frame judgements and help us be less reactive to them. By doing this on a consistent basis, research shows that we will improve our ability to focus, be resilient, less ill, improve our relationships with colleagues and loved ones, and improve leadership and performance. From a business perspective, it is worth investing in and according to Delloite, will pay back 5 times of what you invest.

Zach Fairbanks is a Mindfulness Meditation teacher and Co-Founder of Wellbeing in Your Office who offer an array of services for businesses either face-to-face or on-line, including Yoga, Mindfulness, Nutrition and First Aid for Mental health.

Find out more at

wellbeinginyouroffice.com, email info@wellbeinginyouroffice or call

Tel. 07875 385 398

FRESH FROM RUNNING A YOGA RESTORE CLASS FOR BLS MEMBERS, AS PART OF WELLBEING WEEK, SIMONE GANNON LOOKS AT WHAT WE ACTUALLY MEAN WHEN WE TALK ABOUT ‘WELLBEING’ It was a pleasure to have the opportunity to teach an online Yoga Restore class to BLS members last month as part of “wellbeing week”. For those of you that were able to join in, I hope you enjoyed the class and experienced the benefits of spending some focussed time on mind-body connection, breathing patterns and stretching to release tension and stress in the body.

I truly believe that Yoga and Pilates when practiced regularly are excellent ways to give the body and mind the space and attention they deserve, which in turn contributes to a positive wellbeing.

Wellbeing is definitely the latest “buzz word”, but what does it really mean? According to the Oxford Dictionary, it’s “the state of being comfortable, healthy, or happy”. However, it is important to realise that wellbeing is a much broader concept than moment-to-moment happiness; whilst it does include happiness, it also includes other things, such as how satisfied we are with our life as a whole, our sense of purpose and how in control we feel. such as poor sleep patterns, irritability, increased heart rate, poor concentration, less interest in day to day activities etc. If we don’t act, we spiral deeper into a negative state, which is why it is important to allow time for activities which allow time to reflect, assess and respond. Easier said than done I know!

From personal experience, managing wellbeing is an ongoing task – not something we only tackle when we are stressed to the hilt! As the demands of our job or personal circumstances change, our wellbeing needs change. Finding gratitude in small pleasures are easy wins than can provide an instant “pick me up”. Also, I believe everything in moderation is the key to a balanced, healthy lifestyle.

It was during a challenging period in my life in my mid 30’s that I found the huge benefits of regular exercise. Before then I’d dipped in and out of gyms and yoga classes – but really, they’d always been a box ticking rather than fitness regime exercise! With a full time career, two young children and very limited time, I found the endorphin fuelled high of a 30 minute jog around the block. Eleven years on, whilst I still find running a challenge, it always allows me time and space to think and process my thoughts whilst enjoying the great outdoors.

It was a few years later that Pilates became a part of my everyday life. I was hooked from the start – enjoying the challenge, focus and control element of the exercises. I like to set myself goals, so I gave myself a 5 year plan to practice and train to become a level 3 instructor. There were many times that my wellbeing was challenged during this period – juggling my work and personal life alongside 200hrs of Pilates practice, a practical exam and a level 3 anatomy and physiology exam to revise for!

However, soon after I qualified, I jumped at the opportunity to train as a Freestyle Fitness Yoga instructor too and my love for restorative style yoga teaching and practice was born.

Most people have heard of yoga and presume Pilates is the same concept. Whilst both focus on a mind-body connection (a great wellbeing tool) and both will strengthen, tone and encourage the body to become more flexible, they are in fact very different disciplines. Pilates, which consists of just 34 exercises, developed by Joseph Pilates back in the 1920’s, involves a sequence of exercises that ultimately link together to bring the body back to its natural alignment. Yoga by contrast has been around for many centuries and there are many different forms practiced today. My preference is restorative yoga, which focusses on a sequence of static stretches, flowing throughout the class from one asana to the next, with a breathing pattern that focuses the mind on the body, allowing muscles to release and lengthen and bringing the resting heart rate down.

I’ve been teaching Pilates and Yoga alongside my “day job” for almost 2 years now. Juggling the two is sometimes difficult and I do need to ensure that my own wellbeing is being managed. That said, I have never enjoyed any job as much as I enjoy teaching. My goal is to eventually make teaching my full time career. I currently run my own online classes, as well as teaching at The Belfry Hotel and Resort and PL Health Hub. By autumn 2021, I will also have my very own home studio where I will teach all levels of Pilates, Yoga Restore and Yoga Flow.

Whist my website is under development, you can find class schedules on my Instagram page Simone.Gannon or email me for

further information sgannon41@yahoo. co.uk

NEWS

SIX PROMOTIONS AS THE WILKES PARTNERSHIP GOES FROM STRENGTH TO STRENGTH

NEW RECRUITS FOR FIRM

The Wilkes Partnership has announced a round of six promotions as it sets its sights on another year of continued growth.

Three teams across the full service law firm will see colleagues progress to Associate Solicitor: Helen Smart in the Corporate team, Lucy Cox in Private Client, and Elisabeth Conner in Commercial Litigation. The Real Estate team will welcome two new Senior Associates in Kirstie Forrester and Leighann Richards, while the Family team will be pleased to see Sian Kenkre’s hard work and diligence rewarded as she, too, is promoted to Senior Associate.

Gareth O’Hara, senior partner at the Wilkes Partnership, said “We are very pleased to announce this round of promotions. Helen, Lucy, Elisabeth, Kirstie, Leighann and Sian are all held in the highest regard by clients and colleagues around the business”.

He continued “We pride ourselves on presenting innovative and timely solutions to the issues our clients’ bring to us. This round of promotions is in recognition of some of our key solicitors who have provided this advice in what has been a testing twelve months. These individuals have gone that extra mile to extend our reputation for first-class advice and exceptional client service”.

For more information on the Wilkes Partnership visit: www.wilkes.co.uk.

ENOCH EVANS ENHANCE FAMILY LAW EXPERTISE

Enoch Evans LLP has welcomed Sara Morton as a senior solicitor to its growing matrimonial and family team, adding her significant expertise on financial and complex children matters to its already established portfolio of services at its Sutton Coldfield office.

With the Covid-19 pandemic bolstering the already strong demand for legal family matters in the region, Sara’s appointment is ideally timed to further extend the firm’s services in relation to divorce and dissolution of civil partnerships, financial matters following the breakdown of a relationship, pre- and post- nuptial agreements, disputes in relation to children, domestic abuse and injunction proceedings, as well as matters which may arise in relation to non-married couples such as cohabitation agreements and declarations of trust.

Sara said: “In my experience, family law is one of the only areas that has remained strong during the pandemic. The great upheaval to everyday life has led to many families struggling to deal with existing challenges, only contributing to their requirement for legal support. These are often related to worsening financial circumstances, change in family dynamics during the pandemic or arrangements for children.

The Birmingham office of top 50 law firm Penningtons Manches Cooper has announced its latest senior appointments. Partners Adam McGiveron and Emma Bryant have joined from Shakespeare Martineau and will be responsible for growing the firm’s corporate practice in the Midlands.

Adam has more than 20 years’ experience across the spectrum of corporate transactions. He has built a strong reputation amongst mid-market companies advising on mergers, acquisitions and private equity funding.

Emma has a particular interest in early stage and growth businesses but also acts for large corporates, local authorities, universities, and property development companies.

Their arrival marks the third time in less than a year that Penningtons Manches Cooper has made senior lateral hires into its Birmingham office: Gemma Bell, a housing governance expert, joined in June 2020 alongside her team of three specialists, and Dr. Lisa Page, an intellectual property lawyer with a focus on the life sciences sector, followed in September.