BE A MORE MINDFUL EQUESTRIAN
A seemingly neglected yet important key step in achieving a better life is to become aware of and harness the beauty and value that the present moment holds.
Image of Nuno Cavaco by Teresa Burton
Although Equestrian Mindfulness is not confined to the classical equestrian teachings It is something that the Great masters avocated as essential in the art of riding. Without a mindfulness practice how can you really achieve the finest dance with your equine partner. How can you explore and know the best ways to communicate with each other.
Mindfulness is at the heart of achieving lightness & harmony with your horse.
Whether in the arena, on a trail, or grooming, being present keeps you connected to your horse, and safe. But how do we go about staying more in the present moment.
Living in the present moment is not easy to achieve over night, especially if we have spent years/decades switching between being preoccupied in past regrets, stresses and or worries about the future. It requires commitment to change and celebrationing your successes.
The good news is all is not lost – it begins when you make the commitment to change.
Make it you mission to show up fully for you and your horse !
Image by Lena Saugen Coudelaria Vila Vicosa
By implimenting tiny daily steps you will certainly transform, and ultimately it will benefit every area of your life. Gaining mastery of how to be more in the present moment you can open the doors to a happier and freer way of life. It liberates us to live more joyfully.
The key is not expect too much too soon be kind to yourself and celebrate each step.
Strategies to Build a Mindful Daily Practise.
Since we cannot expect to change overnight we need to decide on a daily practise that enables us to develop the skills to be present and aware when we are not.
Here are some techniques you can consider to help you in your transformation. Don´t try to impliment everything, especially all at once. The idea is to choose one or two strategies that resonate with you. Then commit to starting with just a few minutes everyday.
Make it achieveable. 5 minutes first thing in the morning and last thing at night can bring about huge steps if maintained.
Most of these practises cost nothing apart from your time. The benefits are priceless
Breath Work
Breathing It is something so fundamental to our well being and actually being alive. Yet it is shocking just how few people are actually breathing correctly. Breathing incorrectly is linked to so many physical and mental health problems and yet it is still taken for granted by many as not particularly important.
You can transform your health and wellbeing by simply by breathing better.
These days there is plenty of excellent science research showing the benefits of breathing correctly. Become aware of how you breath and consider adopting some breathing exercises.
The benefits include:
- Increases feeling of comfort, calm
- Increases Relaxation
- Increases overall wellbeing and postive self esteem
- Increases alertness and energy
- Boosts Immunity
- Decreases stress and anxiety
- Lowers blood pressure
- Stengthens lungs
- Releases Toxins
- Improves Sleep
- Reduces Depression
- Makes you more present, creative and positive
With all these advantages how you anyone not want to know how the breath better and naturally improve well being and vitality.
BOX BREATHING
A simple box breathing technique practised by people all over the world even the military forces make a huge difference in calming down and becomming more focussed.
How to box breath
- Step 1: Breathe in, counting to four slowly. Feel the air enter your lungs.
- Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.
- Step 3: Slowly exhale through your mouth for 4 seconds.
- Step 4: Repeat steps 1 to 3 until you feel re-centered.
There are numerous teachers, websites, apps and youtube teachers that you can research to find the best practise for you. Here are a few suggestions, I personally love the Wim Hof Method. However there are many more –
www.SomaBreath.com
The Wim Hof Method – Breathwork. He has written 2 excellent books.
James Nestor´s book Breath is brilliant and he now has a breathwork course with BBC Maestro
Meditation
Like breathwork the benefits of meditation are not a new discovery in fact meditation has been part of ancient cultures all around the world for centuries. The benefits are much the same as those listed for breathwork. Science is gaining more and more interest in meditation which is really helpful. Now many studies have been published to back up the benefical claims.
There is the research with Dr Joe Dispenza who has written several amazing books. There are many really brilliant meditations on his website.
You don´t have to sit for hours everyday meditating, just a regualr short daily practise will make all the difference. Mornings and evenings are the best times but if that doesn´t work for you find moments during the day. You can find some much infomation about different meditation techniques. Here are a few links that you could look at –
Gaia – Many Meditation Courses
Mind Valley. Amazing website filled with personal develop leaders, courses
APPS – Headspace Meditation app, Calm app, Healthy Mind, Smiling Mind to name but a few.
PODCASTS – Check out the fantastic Dr Rangan Chatterjee He teaches simple effective steps to changing your life, he interviews fastinating people on all aspects of wellbeing and lifestyle. He has also written several really down to earth helpful books.
Image of Anton Walliser by Lena Saugenh
THE POWER OF NOW
The Power of Now is a book witten by Eckhart Tolle and definitely worth a read or you can listen to it on audible.
An excellent technique for getting into the moment throughout the day is whenever you remember stop. Focus on an object – a flower, your horse, the back of your hands, the fabric of your jacket, a tree, the sky anything. Look at it, take in everything – the colours, texture, the way the light falls on it, the sound, the smell. Really study it, keep your attention there for 20 seconds gradually build up to a minute or more.
Take in every detail. Doing this brings you into the present moment.
Developing Presence on your Horse
A technique I personally love when I am riding to improve our connection. When I am in a calm quiet environment and my horse is relaxed I let the reins drop to the neck so I am just on the rein buckle. We walk around the arena like this. Then I simply imagine where I want to go and visualise turning onto the centre line or into a circle.
There is a great saying – `where your attention goes your energy flows´
This literally means that even if you are not aware when you direct your attention your energy will follow and your body will move ever so subtly that way. So imagine you focus on the centre line, your energy will direct that way and your horse will feel it however slight. He will follow.
The more you practise this with your horse the greater connection and communication you will achieve together. Of course only practise this when you are in a situation safe for you and others. Give it a go I would love to know how it works for you.
Screen Time verses Nature Time
Image at Emergasol Lusitanos by Lena Saugen
There is no doubt that mobiles have become a hugely dominant factor in our lives. Stats are showing shocking results of the amount of times per day we look at our phones and scroll through social media. Each time we do this there is an energetic cost. Mobile phones are fantastic assets to our lives as long as they are not comprising positive healthy communication with others and our animals.
Try leaving your phone in your bag when you are with your horses. Give them your undivided attention you will both benefit from this.
Journaling
Writing in a daily journal can be very empowering. It helps to release things stuck in your mind, unravel problems you are repeating over and over. It is can also enable you to discover what your goals are and ideas to achieve them.
It can be a pathway to becoming more self aware and confident. Discover goals and dreams. You can also workout problems in relations with others for instance if you are trying to resolve some bad feelings, upset and conflict with another.
Try writing down all the things you love or like aboit them, all the great things they have done, write what you are grateful for about them. This process will help you to release and forgive and love.
If you think daily journaling is for you make it special buy a really nice book and pen. Choose a great place to do it and allow yourself to just flow without censor or limitations. This is your licence to be totally creative, inspired and emotionally releasing.
Gratitude
It seems like something silly to say that gratitude will put you in the present moment and how does it benefit us. Well there are now studies showing the power of having a gratitude practise is transformative. How does it work?
What is Gratitude – Its Meaning & Definition
Gratitude is an emotion similar to appreciation. The American Psychological Association (n.d.) more specifically defines this phenomenon as a sense of happiness and thankfulness in response to a fortunate happenstance or tangible gift.
Gratitude is both a state and a trait (Jans-Beken et al., 2020). Better explained, one can experience gratitude for someone or something at a certain moment in time, and someone experience gratitude more long-term as a positive character trait.
First comes the acknowledgment of goodness in one’s life. In a state of gratitude, we say yes to life. We affirm that, all in all, life is good and has elements that make it worth living. The acknowledgment that we have received something gratifies us, both by its presence and by the effort the giver put into choosing it.
Second, gratitude is recognizing that sources of this goodness lie outside the self. One can be grateful to our creator, other people, animals, and the world, but not to oneself. At this stage, we recognize the goodness in our lives and who to thank for it.
The two stages of gratitude comprise the recognition of the goodness in our lives and then how this goodness came to us. Through this process, we recognize the fortune of everything that improves our lives and ourselves.
Further, gratitude can be considered either a dispositional trait or a state of being.
As a trait, an individual practices gratitude as part of their daily life (McCullough et al., 2002), and it is considered a character strength. It is important to remember that gratitude is a strength that can be enhanced with awareness and practice.
When a person experiences the emotion from someone expressing gratitude for them, it is referred to as a state (Watkins et al., 2009).
Source www.positivepsychology.com According to Dr. Robert Emmons, the feeling of gratitude involves two stages (Emmons & McCullough, 2003)
Find ways to give gratitude everyday to grow your inner strength and wellbeing.
Visualisation
There is enormous value in spending time appreciating and enjoying the present moment, you can also add to your happiness by visualising your future self.
Develop and focus on the feelings associated with the successful completion of your goals and creating the outcome you most desire. Think about the traits you’ll exhibit when you have the life you choose to create. Now bring those traits into your present being.
This is where you can be proud of the steps you’ve taken so far, because what you’re learning now shapes your future, so approach each day filled with the positive intention to be happy that you are where you are, doing what you can to create the future, life and version of yourself you want and express gratitude that you can.
Tell your horse how grateful you are to have him or her in your life
Image by Lena Saugen at Coudelaria Vila Vicosa and Ducal Palace.
Discovering your Superpower
As you develop your mindfulness prowess, you will recognize your ability to stay in tune with your horse. Also, accept your mistakes and where your weaknesses are without beating yourself up. Allowing growth and mastery of skills and ultimately increasing your overall confidence.
Mindful state of awareness as an equestrian:
- Have a deeper connection with our horse
- be more in tune with your emotions and those of your horse
- Greater curiosity and flexibility when learning new skills
- Less stress and tension which is reflected in your body and translated to your horse who feels tension
- Greater patience especially when learing new things
- Greater ability to feel your horse´s movement and reactions
- Be more self-caring and caring towards others
- Improved problem solving
- Becoming more creative
- Feeling happier and more alive
Be Good to Yourself, Be Vibrant and Be in the Generous Present Moment
text by Teresa Burton
Header Image at Emergasol Stud Farm taken by Lena Saugen
RIDE WITH US – CLASSICAL DRESSAGE
