The Birds Are Back! – Incorporating Mindful Listening into Everyday Life

Walking around our neighborhood with my dog, my eyes are filled with drowsy, wintery whites, grays and browns. But the sounds in the air tell a whole different story!

It’s the beginning of March, and many bird species have returned from their winter escapes. They’re filling the bushes and trees with lively chirping and tweeting. Hearing their harmonious sounds fills my heart with joy and excitement: the birds are back, and spring is about to follow...

Listening to the singing of birds is actually thought to have a healing effect. In a children’s hospital in Liverpool, England, the sweet sounds of birdsong carry through the hallways. The merry refrain is a recording of the dawn chorus from a nearby park, and is intended to calm anxious young patients.

I believe that this same healing effect may be derived from any of the delicate sounds we find in nature, such as the gentle flow of water, a light wind rustling the leaves of a tree, a campfire at night or the calm sea waves rolling up to shore and back.

Focusing on the senses is key to many of the mindfulness practices that support our well-being. One great exercise to try (for both adults and kids!) is mindful listening – also called auditory mindfulness.

Turning your attention to the audible world around you, as easy as it may sound, is actually a powerful tool to increase feelings of calm and relaxation. Just take a few moments and pay attention to the sounds you can hear, without any judgement towards them.

To further enhance the soothing effects of auditory mindfulness, try to focus on any ambient sound that you can. You will realize an immediate positive effect on how you feel.

Now obviously, if they’re jackhammering the sidewalk outside, that won’t be the best way to start… Still, it shouldn’t be too difficult to find the right opportunities for this exercise. Start by listening closely next time you take a walk in the park, or you could just open up a window and try to turn your attention to the sounds of the open air. Definitely try this when you are out in nature.

That said, with a little forethought, you can also create just the right backdrop for mindfulness at home – whether it be by playing a soundscape on YouTube or turning on some music or sounds you enjoy listening to (think bells or maybe a wind chime). Allow yourself a few moments to connect to the sounds filling your ears. This will help foster a sense of peaceful positivity you can carry with you throughout the day.

Another way to inspire positive vibes is by practicing guided imagery meditation. Guided imagery engages the senses in an imaginary picture in order to create a more vivid experience for the body and mind.

Try to imagine a peaceful valley with a gentle stream, songbirds in the trees and soft green grass. Once you’ve got the visuals down, add the sound effects into your scene: little splashes of water, birds tweeting, a gentle wind in the grass. Notice how they elevate the experience. Your body will follow your thoughts even if they are not real. When you imagine being in this pleasant setting, not only will you enjoy it in your mind, but your whole body will join in on the calming effect.

Each and every day is brimming with sounds. They’re an ongoing part of our lives, so why not take a moment to focus your attention on the sounds that make you feel good? It will be like music to your ears!

If you’d like to read some more, here’s a nice article on How Listening to Birdsong Can Transform Our Mental Health. And here’s another great, quick read (with a wonderful soundtrack): Around the World, the Soothing Sounds of Birdsong Are Used as Therapy.

Photo by Nick Fewings on Unsplash

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The Imagine Blog

You’ll Love This: Bedtime Routine With Guided Imagery Meditation

By Meirav Tamir • March 14, 2022

In my last blog I discussed the everyday challenge of going to sleep and how a simple bedtime routine can be a HUGE help. So now a little more into detail with these great ways to make it work! Phase One – Taking Care of the Body Try dedicating the first 10 minutes of the routine to basic actions that prepare the body for hopping into bed, such as brushing teeth, getting into pjs, and snagging a glass of water. Do your best to make sure these happen at about the same time and, if possible, in the same order. And don’t forget to include a cut-off time for electronics – at least 30 minutes before it’s time to fall asleep. Blue light has been shown to limit production of melatonin, a hormone that’s key to maintaining a healthy sleep cycle. Avoiding electronics right before bedtime will help kids fall asleep faster and wake up feeling rested. Once all of this is out of the way, you can move on to the next phase of the routine. Phase Two – Taking Care of the Heart and Mind The second phase, in my opinion, is the best part of the routine, and it actually offers a priceless opportunity for you to create a 100% nurturing experience for your kids . In fact, the content you pour into the next 10 minutes or so will have a life-long effect on them. There are a ton of different things you can do to treasure your time together. You can… Read a book Take turns saying things you’re grateful for Talk about the good things that happened that day Sing a song or say a prayer Say goodnight to family members, friends, the moon, the stars, the birds, or even the trees outside The Guided Imagery Meditation Option If you haven’t before, you could also give guided imagery meditation a try! You might be surprised how fun and calming it is to visualize a pleasant scene as if you’re part of it. There are many different types of meditation you can do depending on your preference: breathing practice, progressive relaxation, mindfulness meditation focused on the five senses, landscape visualization, self-esteem exercises… And the list goes on! Get started with one of my guided imagery meditation scripts: The Protection Bubble . Then you can branch out based on your success. (Many of my customers swear by bedtime meditation!) Keep it short so bedtime remains as consistent as possible, but don’t be in a hurry. Above all, make sure to be present. These are some of life’s most precious moments, so just relax into the bonding experience. The more you give, the more you’ll receive during these positive, soothing 10 minutes. Oh, and try not to blink… They’ll be all grown-up so fast! :)

Making a Successful Bedtime Routine

By Meirav Tamir • March 14, 2022

“My kids always go to sleep so nice and easy!” said no parent ever. Getting your kids to go to sleep every night can be quite difficult, wouldn’t you agree? When my kids were young, I used to feel like I could fall asleep a hundred times before they ever did. And by the time the house was quiet, I was running on fumes. The Challenge – Encouraging the Kids to Sleep Unfortunately, falling asleep is not something that children can do on command, and it can get frustrating for all parties involved when they struggle with bedtime. The good news is that following a regular bedtime routine can turn that difficulty into willingness and even, dare I say, anticipation. Not only does a solid routine help to bring each day to a close in a positive way, but it also contributes to better sleep at night. This will have a great impact on your children’s health and well-being, not to mention your own... Still skeptical that it’s even possible? Perhaps that’s because you’ve never given guided meditation a try. ;) But before we get into that, let’s talk a little bit about the basics of bedtime. The Road to Success – Creating a 20-minute Bedtime Routine All good bedtime routines are built on a few similar and repetitive activities that occur every night at around the same time. But making the routine predictable does not mean it has to be dull (even though that can help with the process of winding down). The magic lies in creating a familiar and foreseeable space that kids associate with going to sleep. This provides young, active kids with a sense of security that gradually allows them to let go of the day and welcome a good night. Best of all, a bedtime routine doesn’t need to be long! About 20 minutes will do for a soft landing :) In my next blog - an easy two-phase process for a successful and fun bedtime routine.

Positive Affirmations and How To Use Them

By Team Imagine • November 3, 2021

“ I am smart and capable. I am kind. I am confident. ” Could something so simple actually work? Absolutely, yes! And when it comes to managing thoughts and feelings, it doesn’t get much easier than positive affirmations. What Are Positive Affirmations Positive affirmations are simple, short sentences with motivating or reassuring content that you can repeat to yourself in order to improve your mood or mindset. An easy yet powerful stress management tool, positive affirmations can be applied to any aspect of life to increase your confidence and help you feel good. When used often enough, they can have a real and lasting effect on the way you naturally think and behave. Tips to Maximize Your Affirmations Say the words “I am” in your positive affirmations. Doing so helps to create a more favorable state of mind – one in which you feel connected to the emotions you want to promote. Focus on the present. Sticking to present-tense statements makes them feel more real and attainable. There’s no need to worry about whether the affirmation will come true because you’re telling yourself it already is. Be specific about your wording. Statements that affirm the feelings you want, such as “I am courageous,” are more impactful than statements that negate your current feelings, like “I am not scared.” Using Positive Affirmations With Kids The wonderful thing about positive affirmations is that there is no limit to their usefulness – especially when it comes to kids. Kids encounter so many different situations each day that test their skills and emotions. Here are just a few examples of times when you can try positive affirmations with your child: First thing in the morning, to start each day with a positive mindset At bedtime, to ease their transition to a restful sleep When facing a test at school or any other kind of personal challenge When feeling an overwhelming emotion, such as stress, anger, or sadness What Positive Affirmations Are Not Positive affirmations are a great tool to train the mind toward positive thinking and emotional regulation. But it is worth noting that all emotions are valid and serve a purpose. Kids should know that it is absolutely OK to feel whatever emotion they are feeling. It’s OK to be sad, angry or stressed, and it is OK to feel overwhelmed. Positive affirmations are not a tool to erase negative feelings altogether, since there are times when those emotions are healthy and necessary. This message can be especially helpful to kids, who tend to see things in black and white. That said, positive affirmations are great any time a person decides they’d like to transition to a new mindset. So next time you or your child feel the need to turn things around, give these tips a try. Sometimes, all it takes is a simple “I am OK right now.”