MHAW’21 Guest Talk: “Seeking the Pause in Everyday Living” by Gary Chia

by Genevieve Lim

Amidst the busy hassle of our daily lives, on 13 August, Rafflesians and teachers gathered together to slow down. In his session titled ‘Seeking the Pause in Everyday Living’, Mr Gary Chia, an ex-counsellor at RI, brought us through a few mindfulness exercises.

Holding a piece of soft fruit or chocolate in your hand, take a few minutes to sense it. What do you feel on your hand? What do you see? Can you hear your piece of fruit? How does it feel like on your lips, in your mouth? Are there different layers of taste?

Research has shown that being mindful during meals helps us to really taste what we’re eating, even aiding in weight loss! Mr Chia challenged us to slow down for one meal a week, to savour the taste and enjoy what we are doing.

The next few exercises, or mindful movements, were some simple stretches. Stretches help to improve blood flow to our muscles, relieving stress and calming the mind. They can be done seated or standing. Breathe into your stretches, and enjoy them!

• Close your eyes. Focus on your external environment, the sounds, the feel of your chair against your skin. Feel your breath coming out of your nose, your belly moving. Move your focus from inwards to outwards.

• Stretch out your hands at your sides. Lift them as you breathe in, lower them as you breathe out. Feel your body as you breathe: what aches, creaks, sounds are there?

• Rotate your waist with your hands on your hips.

• Lift one leg up as you breathe in, put it down as you breathe out. If standing, try to maintain your balance.

• Standing up, lift one knee up in front of you. Draw semi-circles with your knee, breathing in and out. Maintain your balance, before switching legs.

Being fully aware of our physical body helps us to identify areas where we might be in pain or stiff. Balancing activities require our focus, preventing us from multitasking in the moment.

Mr Chia recommended taking a check every day on how we can take a pause or do self-care. While he recommended 20-30 minutes a day, he emphasised that it is not a number to strive towards, merely a guideline. Below are a few helpful tips from his session!

• Choose a moment when you can relax (eg. half an hour before you sleep/early in the morning)

• When overwhelmed, distance yourself from your stressor

• Schedule two minute breaks every hour

• Practise deep breathing

• Try being alone/journalling/listening to music/being aware of your senses

• Calming music may help you to relax

• For the sleepy: be aware that your body feels tired; it’s a signal to rest or practise more! You may want to try mindfulness while standing so you don’t fall asleep

Mindfulness helps us to take a step back from expectations. Carving out the headspace to be mindful for a few moments helps us to live honestly and freely: only in being kind to ourselves, can we be kind to others.