Winter is in the air these days. I know it’s only barely October but still we see all the paraphernalia in the shops for Halloween and soon they will be replaced – if it hasn’t happened already – by all things Christmas.

Often times the world we live in makes it difficult for us to be exactly where we are. We’re constantly reminded about what is coming down the line while rarely being encouraged to pause and enjoy being precisely where we are, so we really need to make time in our day to pause and be exactly where we are.

The dark days can bring a feeling of blueness with them and if we notice that our blueness is getting closer to blackness with each passing day, it’s important to try to do something to help ourselves before we become overwhelmed.

It is important at this stage to understand that any effort to talk yourself out of feeling blue or to fix it in one way or another by changing the way you think about the blues or feel about yourself only compounds its grip.

What is required is just what we have been exploring these past few months: namely a change from an attitude of fixing what you think is wrong with you to a frame of mind that is much more allowing and accepting and simply aware. If you find yourself feeling overwhelmed and unable to attempt these practices, it is always advisable to talk to your doctor or healthcare professional.

This month we practice simply seeing thoughts as events that come and go, like leaves floating downstream. They are not to be taken personally and are not to be taken as true. Thoughts are just thoughts and they most definitely are not always accurate reflections of reality.

Mindfulness exercise

Sit in a comfortable position and close your eyes or rest them gently on a fixed spot in front of you. Imagine yourself sitting beside a gently flowing stream with leaves floating along the surface of the water.

For the next few minutes, take each thought that enters your mind and place it on a leaf, then let it float by.

Do this with each thought – happy, painful or neutral. Even if you have exciting, fun-filled thoughts, place them on a leaf and let them float by.

If your thoughts momentarily stop, continue to watch the stream. Sooner or later, your thoughts will start up again. Allow the stream to flow at its own pace. Do not try to speed it up and hurry your thoughts along. You’re not trying to rush the leaves along or “get rid” of your thoughts. You are allowing them to come and go at their own pace. If your mind says, “this is stupid, it’s not working”, place those thoughts on leaves too and let them pass. If a leaf gets stuck, allow it to hang around until it’s ready to float by. If the thought comes up again, watch it float by another time.

If a difficult or painful feeling arises, simply acknowledge it. Say to yourself: “I notice myself having a feeling of boredom/impatience/annoyance.” Place those thoughts on leaves and allow them float along.

From time to time, your thoughts may really grab your attention and distract you from being fully present in this exercise. This is normal. Just as soon as you realise that you have become distracted, gently bring your attention back to the image of the stream. You can leave the stream when you feel ready and return to it any time you like.

Physical exercise

A simple exercise this month, especially as it gets dark earlier and earlier, is to get yourself in the habit of getting outside for a walk early in the day.

Even if it’s cold outside, take advantage of any opportunity to soak up even a small bit of sunshine as sunlight helps your body produce serotonin, a neurotransmitter involved in mood regulation. Even if the sun isn’t shining, exercise will genuinely make you feel better.

For further information, visit www.croiyoga.ie. For more practical mindfulness exercises, visit Catherine Callaghan Yoga on YouTube. CL