In part 1, I explained the importance of listening to your body when running.  I know want to build on this and focus on specific actions you can take. Flexibility The natural stress-recovery cycle of running can cause the muscle fibers to knot up and stick together, limiting their function and leaving you more susceptible to injury.  Breaking down these adhesions increases the muscles mobility which allows it to properly contract and lengthen.  Sports or Deep Tissue massage can break down any adhesions or you can use a foam roller. Strength When a strong body runs, the brain tells the muscles to brace for impact before the foot hits the ground.  The glutes and core contract to steady the pelvis and leg, and the foot and ankle muscles are activated to provide a solid foundation to land upon.  If there was one muscle group I would encourage you to target it is to strengthen your glutes.  The one leg squat is ideal for this. Shoes Please don't choose running shoes based on the brand.  The best running shoes for you tend to be the ones that fit your feet the best and are most suitable for the terrain on which you run.   For example, people with flat feet are best with motion control shoes while people like me with rigid, high arches need extra cushioning.  Remember a pair of running shoes should be worn for no longer than approximately 400 miles.

So in the past I have talked about how any activity can help you chill out as long as you enjoy it and it absorbs you including video games.  But what about Origami? The ancient Japanese art of Origami has recently seen a surge in popularity due to the fact it can be done any-time, anywhere, with materials that are often to hand in stressful environments such as schools and offices. It may seem complicated, but thanks to YouTube, and online course platforms like Udemy, anyone can make learn to make simple creations from table decorations to paper aeroplanes without spending a fortune on expensive tools or equipment. According to paper folding guru Himanshsu Agrawal (who has five world records to his name- including the creation of a 44 foot human being and a 105 foot dinosaur!): “Origami is inherently geometric; as you fold from one end to the other, the movement becomes rhythmic. It soon feels like you are detached from the world.” The act of folding paper has been shown time and again to help decrease anxiety and increase feelings of inner calm. The beautiful film “Between the folds” takes a deeper look at the art of paper folding and it’s many benefits for health and its a good place to get more information.

Following on from part 1, I want to introduce you to more ways to do simple mindfulness. 1. Tuning into sounds The hum of a gan, tickeing of a cloack, the round of rain on the window, voices outside the room.  Realing tuning in ot hte volume, pitch and noticing if there's a rthythmic quality to the sound. 2. Experimenting with taste Using a small pleasant tasting boiled sweet, chocolate melting int he mouth or taking a few sips of water.  Noticing the flavour, physical sensations and returning the attention when it wanders. 3. Smell Simply light a scented candle where your like the smell or inhale the sent of your favourite essential oil by placing a drop on a tissue. 4. Hold an object in your hands A pebble, wooden bead pen, cup etc any everyday object.  Focus your attention in to notice the temperature, the texture (roughness/smoothness), the shape and how it feels.  Experiment with your eyes start with open and then notice the difference if you close your eyes. Remember mindfulness is about training the mind, so you don't need to use breath as your anchor be creative, be kind to yourself and start simple with 30 seconds and build up the time slowly and gradually - its a practice not a race!  

Sometimes in life we can get trapped, focusing on what we don't have rather that what we do have, which can lead to a state of anxiety and stress.  I know in the past, I have been guilty of believe my happiness will increase when I earn more, find my ideal man, get promoted at work (- obviously I am talking about before I was self-employed), have a bigger house.  The danger is when we get the promotion, pay rise, bigger house etc we immediately focus on the next goal and an increase in our happiness  is now dependent on our next goal. Growing up with mother who suffered from frequent bouts of depression which made her focus on the negativity, I have learned the importance of focusing on the positive.  Now their may be some people reading this, saying that is all well and good for you, but isn't that burying your head in the sand when your have problems.  The short answer to this is no.  It is important to acknowledge your problems & difficulties but rather than focus on life’s BS and pain, focus on what is going right.  At the same time remember that what ever isn't working in your life right now, will pass!