Small steps to look after your wellbeing
John, who leads u3a mindfulness and meditation events, and Yoga Subject Adviser Patricia and Tai Chi Subject Adviser Peter all share advice on rethinking stressful situations and bringing more mindful approaches into everyday life.
You don't need to join a gym or start meditating everyday to make a difference to your wellbeing: you can start with little changes to the way you think and building positive practices into your everyday life.
A new way of thinking
The two darts model of thinking is a way to react differently when something bad happens.
It can be thought of like this:
Something unpleasant happens to you. It might be an unpleasant text or email, or your bus being late, or receiving bad news about a medical condition. This is the first dart. You have to accept it because it has happened.
But what we often do is then fire a second dart ourselves. We ruminate for hours about how awful the text/email was. We feel more and more tense as we wait at the bus stop. We think the worst about the medical news we have received.
We may not even realise that there are two separate things – two separate darts – involved. But we can try to separate them and then choose not to fire the second dart.
If we can change the way we think when we receive bad news, we can minimise the impact it has on us.
John, who leads the national online u3a mindfulness and meditation events
Make small changes
If you're thinking of making changes to your lifestyle, perhaps by prioritising wellbeing and fitness remember real change doesn’t come from doing everything at once. Little changes can have big results.
Commit to one daily habit instead. It's more likely to stick if it's something you enjoy - a 20 minute walk, a few stretches at the end of the day or a simple breathing practice and relaxation. Practice your new habit for 21 days and observe the effects.
Patricia, u3a Subject Adviser for Yoga
A man doing tai chi
You could also choose just one simple Tai Chi or Qi Gong movement and practise it for a few minutes each day. Don’t aim for perfection; aim for consistency. Each time you return to your practice, you’re inviting calm, balance, and steady energy. Make a start, keep it gentle, and let regular practice become your quiet anchor through the year.
Peter, u3a Subject Adviser for Tai Chi
Where to start?
- Begin by exploring the groups at your local u3a. You may already have access to yoga, tai chi, or mindfulness and meditation - a relaxed, low-pressure way to try something new while supporting your wellbeing.
- If you’re curious about mindfulness, John, alongside colleagues Mike and Ruth, runs a series of online u3a Mindfulness and Meditation events, making it easy to get involved from anywhere. The next series is a six-week course, starting on Wednesday 25 February. Book now.
- Looking to start or develop a yoga group? Patricia is on hand to support both new and established groups, with practical guidance and resources available on the Yoga Subject Advice page.
- Peter offers support for Tai Chi groups - find more on the Tai Chi Subject Advice page.