As days of isolation and social distancing turn into weeks into months, many of us are feeling increasingly uprooted from our normal lives. In a world on lockdown, it isn’t just our routines that are being disrupted, but our relationships too. I think it is safe to say the state of the world causes many of us fear and anxiety as we move through a time of upheaval and uncertainty. It is easy to become consumed with the problems of the world or otherwise shut down and hide away.
So the question becomes: Is it possible to face and hold what is happening around us without getting swept away by fear or anger?
I believe it is possible... but in order to stay open and informed about our world we also need to create space and find grounding
As the mind wanders into thoughts or if anxiety surfaces, we can just entangle from the habits of thinking or worrying, by returning to the present moment. This is the practice of mindfulness, remembering where we are, right here, right now not getting lost in an unknown future, trying to fix things or get swept away by a story.This isn't really helpful and simply enhances our fear and anxiety.
We can train ourselves to come back to the present moment.
Over and over again.
If thoughts or worry or anxiety continues to surface it might be a sign that we need to tend to our emotions. If mentioning the word anxiety creates a tightness in your chest or a flutter in your stomach, let's feel into the sensations that arrive, see if we can allow those feelings to surface without getting into a story of them, bring a sense of curiosity to whatever is arising, just observing without getting caught up in the actual content.
Is it possible to gently ride the wave?
In doing this our reactivity doesn't get a hold and we stay present to what surfaces with a calm compassionate heart
And this is where the practice can support us, this grounding place, where we can allow our emotions to arise and allow to float through us with kind compassionate attention. This doesn't mean it is easy to hold fear and anxiety but meditation offers us an anchor, to ground ourselves in the midst of the chaos of life.
With that stability we gain a more spacious perspective that allows us to more skillfully cope with turbulent times. If we can settle our mind, we can find wisdom ad courage and action can be taken. We can change how we relate to uncertainty, recognizing that it's often our own stories and projections that heighten our unfounded fears. And as our mindfulness practice grows so does our ability to hold that which feels unholdable
We are better able to find some calm within the chaos and move through the uncertainties of life. Remember your practice is always here to turn to for refuge, no matter how difficult it may seem at times.
It is within you to calm and ground yourself so your mind is more settled, your heart less heavy
As Nayyirah Waheed said:
If the ocean can calm itself so can you, we are both salt water mixed with air
Have you ever noticed how easy it is to lose precious time – minutes become hours – checking, liking, heart-ing, commenting, reading the next suggested article or watching just one more show? Whatever your digital kryptonite — online shopping, social media, video games, Netflix — it's so easy to get hooked.
Without even thinking about it we spend hours in front of screens each day. Meanwhile, it can be hard to give ourselves 10 minutes to sit and meditate, curl up with a book, or be present with the person sitting across from us. There’s nothing inherently wrong with using social media or watching screens; the trouble is when these habits start taking more from us than they're giving.
Social media and screen addiction isn’t something to be ashamed or embarrassed about, but rather something that we can cultivate awareness around so that we can make choices that nourish and empower us rather than deplete, distract and demoralize us.
The truth is that billions of dollars are being spent by ingenious people to feed this still new but growing addiction. Companies are using everything they know about how the brain works to keep us coming back for more. This can have an unsettling impact on our day-to-day lives. The good news is that we can build our awareness and understanding in order to shift our relationship with social media and screens and claim back a big chunk of time that we unwittingly give away each day.
Social and news channels are designed to hook you and, as a result, leave us feeling hyper-stimulated and overwhelmed. Better containing the time you spend on these channels and practice finding a balance of staying informed and nourishing yourself with offline time.
In the latest Calm Masterclass, Dr. Adam Alter, psychologist, academic and author of The New York Times bestseller, Irresistible: The Rise of Addictive Technology, discusses Social Media & Screen Addiction – and how to beat it:
Find his bestseller book here. The Dark Side of Screen Time with Adam Alter, PhD
I made this Mindful Checklist for the Center members, you can pick it up at the Soul Meet (it sits against the coffee counter in the back) I added the texture full permissions so you can download it to your HD and print it out as a reminder for rl too.
- We start our day with being grateful, being grateful is the right state of our mind to begin a new day full of new opportunities.
- Smile at yourself in the mirror, say you loud I love ME! Self-Love is the start of being a well balanced human being, many of us are constantly very critical on our self. Being more accepting and none judgmental is the start of a healthy relationship with ourself.
- Be kind to someone! Try to say a few nice words to someone or help someone. Even though you do this not for yourself, it will influence your mood and appreciation for yourself.
- Have a positive thought about yourself. Doing this releases the feel good hormones like serotonin!
- Stay in the moment! When you find yourself lost in thoughts, ruminating about the past or worrying about the future, gently and lovingly bring yourself to the now. Appreciate the things that are now and focus on what and who is around you.
- Meditate! Find a few minutes every day to sit quiet and meditate, settling and finding some inner peace, as much as 2 minutes is helping and can create the habit of doing it every day. Close your eyes and bring your awareness to the breathe ♥
Tonight I want to share with you a video Raeven shared with me last night: Conflict, COVID and Compassion
His Holiness the Dalai Lama engages in a dialogue on Conflict, COVID and Compassion with Nancy Lindborg, CEO of the United States Institute of Peace (USIP), and their Generation Change Fellows by video link from his residence in Dharamsala, India on August 12, 2020. For the past several years, USIP has been bringing young leaders from conflict-affected regions to Dharamsala, India to talk with His Holiness about how compassion and resilience are foundational to lasting peace.
Now because of covid it was a video conference.
I am a big fan of the Dalai Lama but this conversation was very inspiring. He talked about his commitment to our world.
Children allover the world get educated in schools about a huge array of things, mathematics, science, geology, language, literature and much more. All very useful things for our outer world.
We learned sports, health and hygiene, how to make our bodies look good on the outside but nowhere do we learn about mental hygiene.
Yet, handling thoughts and emotions, turning inwards to train our minds is not found in any school. And that is the only way to find inner peace. And when we ourselves find our inner peace, then our family can find inner peace, then our community can find inner peace and this would be the only way the world could come to genuine peace.
Thinking about it, it makes so much sense and a sense of hopelessness arises because our societies are driven by economic growth, greed and lust for power. Where to start to change this? Yes, schools can start today to teach the children and in one generation we could have a world driven by kindness instead of financial gain.
For now let's start with ourselves. Practice Mindfulness and meditation, train our minds to handle our thoughts and emotions, to get rid of anger and fear and be kind and have compassion for others. And that is our first step to contribute to a better world ♥
Live Your Life for You, Not to Please Expectations
Do you sometimes feel like you don’t love your life? Like, deep inside, something is missing?Often this is because we allowed other people to influence our choices—we are trying to please their expectations. For example, you become a teacher because your father is, or a nurse because you want to do good in society. You volunteer to help the homeless, or to babysit your friend's children, not because it is what you love to do, but because you think it is the right thing to do and it is expected from you.
Social pressure is deceiving—we all become prey without noticing it.
Pleasing others is like chasing a moving target. People will have multiple hopes for you. Social pressure fluctuates—others’ expectations will continually change.By trying to please everyone, we end up pleasing no one—ourselves included. Expectations are an illusion. That’s why most people don’t live the life they want. They feel frustrated and disappointed.
Many people bear resentment when the outcome of an event is less than they imagined it would be, even if their expectation was based on unreasonable assumptions.Frustration is the gap between what people expect from you and who you are.
To bridge that void, you must reframe your relationship with people’s expectations. Expectations create a social contract—it’s an implicit agreement between others and you. If you don’t push back, people will assume you are okay with it.
Speak up. Or people will continue invading you. If you don’t resist, not only do you legitimize the agreement, it becomes a social practice. Soon, you’ll start doing the same to others—when you let other people define your life, you want to prescribe theirs too.
Not expecting things from others is the first step to preventing people from dictating how you live. Life is a two-way street—when you realize that no one owes you anything, you stop expecting people to owe you anything either.No one knows yourself better than you do. No one but yourself can choose how you live.
1. Be kind to yourself
The first step to get rid of expectations is to treat yourself kindly. To take care of others, you have to put on your oxygen mask first—you can’t truly love other people if you don’t love yourself first. Accepting ourselves fully (flaws included) is the foundation for a long-term friendship. When we accept who we are, there’s no room for other’s expectations.Compassionate acts towards ourselves release the "feel-good" hormones. Increased levels of oxytocin make us feel comforted, calm, and connected.
2. Adjust the way you think.
You cannot control what others think about you, but you can choose how you talk to yourself. Your inner-talk can help or harm you. Learn to choose your words wisely. Your expectations can put you in a box—you are the only one who can set yourself free. Pay attention to your inner-dialogue—are you being kind to yourself or adding more pressure? Does your conversation focus on who you are and what you want to be? Or is it full of expectations of who you should be?
3. Speak up.
People need limits—some because they are acting without noticing, others because they tend to impose their desires. Speak up. Don’t let them dictate who you are and what you should do. People will assume the social contract is active unless you explicitly break it. Learn to draw a line. You don’t need to be harsh, though. Just let others know when they are out of bounds—not everyone realizes when they are trying to define how you live.
4. Free yourself and free others.
When you remove your own preconceptions and expectations, you can do the same for others. Living the life you love is liberating—you don’t feel the pressure to please others. Similarly, you won’t need to impose your will on others either. When you take ownership of your life, other people feel empowered to follow suit. Expectations are an illusion—they add useless pressure to everyone.
5. Stop judging, stop expecting.
Expectations derive from being judgmental—when someone can't accept how you behave, they expect you to change. Judgment adds frustration and negativity—perfectionists are never happy. When you let go of expectations, you create space to enjoy the here and now. Your life is not what should happen, but what is actually happening now. Learning to accept reality is hard, but it’s a significant step towards finding calm and peace. Removing expectations doesn’t mean lowering your bar, but rather letting go of the unnecessary pressure. Only when we are relaxed can we give our best.
Any moment is a turning point if you decide to make the most of it. You are in charge. Love your life. Accept the worst and hope for the best.
“We all have times throughout each day that our minds are invaded with negativity. Whether these thoughts are very up-front or buried deep in our subconscious... This guided mindfulness meditation session will seek to control those intrusive thoughts and bring about a clear, balanced, and positive outlook.” -MindfulPeace YouTube Channel
Today at Kindness Club we enjoyed a talk from Eckhart Tolle about breaking addiction to negative thinking. Tolle tells us that our brains become trained to feel rewarded by negative thinking and that even when there is nothing "wrong" in our worlds, we still have a tendency to seek out the negative. Great video, only 14 minutes long, and Eckhart is lovely, funny and gentle as always.
I was listening to a conversation in the Waking Up app yesterday with Mingyur Rinpoche
Yongey Mingyur Rinpoche is a much-loved and accomplished Tibetan Buddhist meditation teacher. With a rare ability to present the ancient wisdom of Tibet in a fresh, engaging manner, Rinpoche's profound teachings and playful sense of humor have endeared him to students around the world. His first book, The Joy of Living: Unlocking the Secret and Science of Happiness, debuted on the New York Times bestseller list and has been translated into over twenty languages. In early June, 2011, Mingyur Rinpoche walked out of his monastery in Bodhgaya, India and began a ‘wandering retreat’ through the Himalayas and the plains of India that lasted four and a half years. When not attending to the monasteries under his care in India and Nepal, Rinpoche spends time each year traveling and teaching worldwide.
For more information on Mingyur Rinpoche or meditation, including a free video introduction to meditation course, visit tergar.org.
His approach of awareness and mindfulness is simple and clear. He says we are all born with awareness, kindness and wisdom, we just need to recognize it.
If thoughts and emotions are clouds then simply be the sky, always blue.
I am gonna share a google talk with him, it is about one hour and it is called The Happiest Man on earth. And there is a reason for it, this man makes me smile from ear to ear.
Why are humans narcissistic and animals not and what can we learn from that?
Translated from an article from Mattias Desmet, Professor of Clinical Psychology at Ghent University, he studies and analyzes the role of narcissism in our society, in and out times of crisis.
The term narcissism comes from the myth of Narcissus, a young man who fell in love with his own reflection in the water, he was enticed so deeply that he ignored everyone and everything, and staring into the water, he languished and died. The myth bears witness to sovereign psychological insight in several respects.
Narcissism captivates and thrives, now more exuberant than ever before.
The mirror image becomes addictive and - to use a fashionable comparison - is more dangerous than any virus. Selfies claim five times more victims than sharks, and in the pursuit of an idealized body image through extreme forms of sports, bodybuilding, plastic surgery, or dieting, the body itself often succumbs.
With the classic narcissistic personality, it is mainly the people around them that suffer the most, for example through psychological and physical terror within relationships and abuse of power in the workplace.
Through history we see signs of rampant narcissism, manifested in the merciless exploitation and death of millions.
Narcissism has been the driving force in human cruelty since earliest times. Laws and treaties can temporarily limit its threat, but an intellectual understanding of narcissism is needed to get rid of it.
Narcissism is a psychological conundrum. Where does the human fascination for the mirror image come from? And why is it accompanied by a lack of empathy and excessive jealousy, aggression and abuse of power? And remarkable: Why is the fascination for the mirror image and also the associated phenomenon of cruelty in animals missing?
Most animals do not even recognize themselves in the mirror, they do not notice the reflection or they regard it as a congener - and in those who do, it does not trigger any noteworthy reaction (see, for example, the punctuality test on bonobos and dolphins).
Charles Darwin noted that this is remarkably different in humans: when a human child first recognizes itself in the mirror, typically at the age of six to nine months while sitting on the arm of the mother who enthusiastically points to the reflection, then this is accompanied by an intense emotional release: the child exults and crows with pleasure. It is as if it is having an aha experience, as if it suddenly found the answer to a question.
And it is. In the first months of life a child cannot form a mental-visual image of its own body. As a result, it does not know where its body stops and where the world surrounding it begins, it situates the sensations in it's own body but also in the people and objects surrounding it. Very concretely: if it gets an injection in the arm, it does not look specifically at its arm because it has no idea that the pain sensation is in that place.
The reverse is also true: the child feels the sensations of others directly in his own body. For example, through imitation of the mother's facial expressions, it takes over her world of experience in a curiously concrete and direct way (transitivism: if the child, for example, looks at someone being hit, the same grimace appears on his face and cries as if he is being hit himself). This radical empathic experience leads to a symbiotic bond between child and mother and to deep, mutual love (see, among other things, the mutual enthusiasm each time an imitation happens).
In this symbiotic but also chaotic experiential soup - which in adulthood only occurs in the dream experience, in which I and Other also constantly overlap - the child must get a grip through interactions with the mother figure to ensure her care and closeness. The young animal must also do this, but there too we encounter a fundamental difference with humans - the ultimate difference even.
The animal secures the bond with the nurturing animal through the exchange of signs - a series of cries and postures - that are closely related to what they refer to (one cry means danger, the other that food is on the way, etc.).
The human child, on the other hand, is dependent on a system of exchange through a language use where every sound or gesture - every symbol. - can refer to endless things. For example, the sound "sun" can refer to something completely different, sun as in sunshine and son as in male child. What the care figure tries to convey through gestures and sounds is therefore never as clear to a child as to an animal.
This explains why the young child's face shows something during interactions that you will not see in any animal: a tense attention and a sentiment of question. This uncertainty fully persists even in adulthood. In each new encounter we wonder what exactly intonations, words, a look or a smile mean. Does the Other like me? Do I mean anything to them? Do they find me attractive? Human existence gravitates around these questions.
Due to the shifting nature of its linguistic system, the human child is in a pressing uncertainty as to how it can gain control over its caretaker. When the mother enthusiastically points to the reflection, this uncertainty suddenly disappears. There, before its eyes, sharply defined, it sees who it must be to secure its place in the mother paradise. Hence the enthusiastic aha experience and the triumphant delight.
Because of the recognition, the child has for the first time a visual overall picture of its body and can for the first time - literally - draw a line / border around its own body. In order to avoid the reappearance of the underlying insecurity, it must engage in an aggressive, rivalry battle with every other that the mother's (or later love object) attention is also focused on: only one person can be the mother's object.
To a certain extent this is necessary to build a stable ego structure, but with excessive narcissism the mental-visual boundary between self and the other becomes so thick and pronounced that the self, literally, becomes mentally locked up in the self-image and the original, symbiotic empathy in for the other and the surrounding world disappears almost completely.
The uncertainty that human language creates in our relationships explains our reaction and importance to our self/mirror image. Appearance and self image is used as a mean to secure oneself and an attempt to find symbiosis with the other but leads to isolation and destruction of the other. The more we identify with the mirror image, the more we must surpass, belittle and even destroy others. Empathy decreases and we lose humanity.
It is also a form of self-destruction. All energy that is in the human being is absorbed by the outer shell. In psychotherapy, people who are strongly committed to appearances often say that they feel "empty".
The second failed attempt to cure this insecurity is the over-controlling of the relationship with the other. We also find this attempt at the group level: when the group becomes anxious and insecure, it grasps more and more forcefully to a shared ideal and formulates an ever-growing set of rules that become increasingly inconsistent and absurd. And just as on an individual level, the group is inevitably heading for self-destruction. Narcissistic competition will certainly not bring a solution.
For the time being, we have to wait for a real solution that truly harmonize humans and their social relationships - and the relationship with Mother Nature. No one can give those solutions just like that, but they must undoubtedly be sought in the direction of cultivating the conversation, learning the art of good speech.
In the mean time we can remind ourselves that we are all human beings and sensitive for the illusion that our own reflection could lead us to paradise.
The cry we hear from deep in our hearts, comes from the wounded child within. Healing this inner child’s pain is the key to transforming anger, sadness, and fear. ~Thich Nhat HanhFrom: https://www.lionsroar.com/healing-the-child-within/
Mantras give the wandering mind a focal point. They produce a beat and a flow that is easy for the mind and body’s energy system to grasp a hold of. When the mind wants to wander out of the meditative state, the mantra helps bring it back. The rhythm of the mantra provides an easy channel for energy to flow in and out of.
All mantras have intense physical benefits.
They relieve stress. The rhythm and sound of the chanting moves energy throughout the body. The movement of energy regulates the chemicals in our brains. It blocks stress hormones and releases endorphins.
The sound of the mantra literally drowns out the negative voices in our heads. When the negative thoughts are suppressed, the mind has room for positive thoughts.
It is a free and easy way to manage thoughts and achieve physical and mental welfare.
Mantras ease fear. People with phobias often adapt mantras to center on during times of fear.
Here is a link to Sadhguru's lecture about mantras.
You can also just google Mantras and start reading, to choose your own mantra is important, if you like the sounds you will listen and sing with a flow, after some time you will find yourself singing your mantra in your mind or even out loud.
And that is much better than worrying ♥
Choose a mantra of Sound of Isha here, if you scroll down you see Isha Mantra and you can listen to find one you like
Sometimes we get so caught up in our external world that we begin to neglect our internal world without even realizing it. Especially in a year like 2020 with so much craziness going on globally. It's important that we take the time to be mindful and nurture our souls with peace and calm. ♥
Today's Kindness Club video was a beautiful guided meditation based on the Hawaiian prayer, Ho'oponopono, led by Sandra Rolus. On the YouTube page, Sandra tells us:
Ho'oponopono is an ancient Hawaiian practice of forgiveness and reconciliation. Traditionally, it was practiced by family members for a person who was physically ill as it was thought that guilt over errors the person had committed had made them sick. Modern researchers have found that the applications of Ho'oponopono can have far-reaching implications and can be used in any situation, problem, issue, relationship or concern, simply by using your intention and attention to use these 4 key mantras for healing all relationships and for manifestations of abundance and prosperity in all areas of your life.
I am sorry.
Please forgive me.
I love you.
I thank you.
Please join us next Sunday at 10am at the Soul Meet pavilion for another video.
have problems related to anxiety, caused by the rampant
stress in their lives. Anxiety is one of the most pervasive mind states psychiatrists encounter.
From time to time, in even the hardiest of us, feelings of fear surface. They may be about
losing someone or losing something or about feeling pain or being alone
or being sick or disabled, or about someone you love being hurt.
We may have fears of failure or fears of success, fears of
letting other people down or about the fate of the earth.
Most of us carry such fears within us. They are always present but they only
surface under certain circumstances.
The word fear implies that there is something specific that is causing this emotional state to arise.
Under certain threatening circumstances, all of us experience fear, even terror. It is a
major characteristic of the fight-or-flight reaction.
We are overwhelmed and this experience can easily lead to a state of panic, driven by desperation and
feelings of complete loss of control. To panic in a threatening situation is a dangerous and unfortunate reaction, because it is disabling just at the time that you need to react with rapidity and clarity.
Some people handle feelings of fear much better than others do. Commonly, we cope with our fears
by ignoring such feelings when they surface or denying them altogether, or concealing them from other people.
Many people find it difficult, if not impossible, to deny or ignore or conceal their anxiety. Without effective means for dealing with it, their anxiety can have significant effects on their ability
to function. And of course, it causes people to pursue many of the maladaptive coping avenues.
When we speak of "anxiety," we are talking about a similar
strongly reactive emotional state but without a clearly identifiable cause or threat.
Anxiety is a generalized state of insecurity and agitation that can be triggered by almost anything. Sometimes
it seems as if there is nothing triggering it at all.
You can feel anxious and not really know why.
It is possible to wake up feeling shaky, tense, and frightened. If you are plagued by anxious feelings, your anxiety
may frequently seem out of proportion to the actual pressures you are under. You may have a hard time putting your finger on the root cause of your feelings. You may find yourself worrying all the time, even when there is nothing the matter or there is no major threat.
If this state of mind becomes a chronic condition, it is
referred to as generalized anxiety. Its symptoms may include trembling,
shakiness, muscle tension, restlessness, fatigue,
shortness of breath, rapid heartbeat, sweating, dry mouth, dizziness
or light-headedness, nausea, the feeling of a "lump in the
throat," feeling keyed up, being easily startled, difficulty concentrating,
trouble falling asleep or staying asleep, and easy irritated.
In addition to generalized anxiety, some people suffer from what are called anxiety attacks, or panic attacks. These are episodes in which a person experiences a period of intense fear and discomfort for no apparent reason. Often people who suffer from panic attacks have no idea why they get them or when one will happen.
The first time it happens, you can think you are having a heart attack since it is frequently accompanied by acute physical
symptoms including chest pains, dizziness, shortness of breath, and profuse sweating.
There may be feelings of unreality and you may also think that you are dying or that you are going crazy or that you
may lose control of yourself.
Unfortunately, many people with panic attacks continue to visit emergency rooms and wind up being told that "there is nothing
wrong" and being sent home with no assistance or with a prescription for tranquilizers. If you are cared for by a doctor who can
recognize these symptoms as a panic attack, you may be on the road
to getting the right kind of help in bringing them under control.
While it can be reassuring to know what a panic attack is and that you are not going to die from it or go crazy, what is most
important is that you know that you can work with these mind-body storms by changing the way you see and pay attention to the very processes of thought and reactivity within your own mind.
As you might imagine, the application of mindfulness to chronic anxiety involves allowing the anxiety itself to become the object of our attention. We intentionally observe the fear and anxiety when they come up, just as we do with pain. When you
move in close to your fears and observe them as they surface in the form of thoughts, feelings, and bodily sensations, you will start to recognize them for what they are and know how to respond to them appropriately.
Then you will be less prone to become overwhelmed or swept away by them or to have to
compensate in self-destructive or self-inhibiting ways.
Mindfulness changes the structure and function of your brain, these
changes can be tracked and measured. It rewires your brain how to respond to stress and be more focused.
You learn to recognize and stop “mental time travel” — worrying about
the future and ruminating about the past.
Instead of following a worrying thought down the path of all possible
negative outcomes, you learn to recognize it for what it is
— one thought — and then let it go.
This trains your brain to be less anxious.
Mindfulness meditation changes the balance of chemicals in your brain,
It increases the levels of GABA (gamma-amino-butyric-acid)
a neuro transmitter essential for feeling happy and relaxed
Mindfulness also elevates mood by increasing levels of serotonin
another neurotransmitter vital to happiness
At the same time mindfulness meditation reduces
the stress hormone cortisol which significantly contributes to
anxiety, depression, sleep disorders and memory loss
The amygdala, the area of the brain associated with fear, anxiety
and stress decreases and becomes less reactive
as it improves neural connections between various areas of the brain
Meditation doesn't have to take a lot of time
As little as 10 min a day is a reasonable goal
Even two minutes per day because it will help form a habit you'll stick with
When we talked about Emotions I told you when the arousal within us is very high we can have problems identifying
what the exact emotion is that we are feeling. When you go into a roller-coaster you have the same bodily sensations
as the ones we feel in a panic attack, yet at that moment we do not perceive it as something negative but even exciting and do not have the accompanying worrying thoughts. Where the same sensations during a panic attack induce so much panic.
Important: For anxious people meditating can make the anxiety worse because of the breathing practice.
Mindful meditation is not about regulating your breathing or fighting thoughts or feelings, bring your attention to the sounds
and use those to bring yourself in the moment. Just as thoughts and sounds, the sensations of an anxiety attack are a cycle of coming and going. An attack usually takes 5 to 20 minutes. Observing the impermanence of the anxiety experience can strongly reduce the power. Fool your brain into safety thinking by chewing a gum as soon as you feel the first sensations.
When we chew our brain thinks we are eating and therefor safe and will stop firing off chemicals for the fight/flight response.
Eating more healthy, exercise like walking or running help and enough sleep will help you long term. IF you have anxiety attacks
that disable you from functioning make sure to seek help.
Today Body pt 4 : how can Mindfulness help with pain.
Hundreds of millions of people all over the world are impacted by pain. Physical pain, chronic pain, mental pain... Living with pain is not only a physical strain it is also an emotional strain as well. Feelings of frustration, anger, depression or even despair can deeply impact the quality of our lives.
The use of highly addictive opioids to treat pain have caused a silent epidemic, every year 300 million pain prescriptions are given out by doctors worldwide, which equals a $24 billion market, 80%of those subscriptions is consumed in the United States, 15% in Canada and Europe, and the rest of the world gets the other 5%. Unfortunately, 40 to 70% of people with chronic pain aren't actually receiving the proper medical treatment for their pain. The over use of opioid is staggering. Worldwide 187000 people die from opioid overdose every year and that number grows every year by 6%.
Not too long ago, we thought that the brain we’re born with is static—that after a certain age, no change is possible. Fast-forward a decade or two, and we’re beginning to see the opposite: the brain is designed to adapt constantly. Neuro-scientists now know three things: 1) you can train your brain to change, 2) that the change is measurable, and 3) new ways of thinking can change it for the better.
It’s hard to comprehend how this is possible. Practicing mindfulness is nothing like taking a pill, or a quick fix, but just as we learn to play the piano through practice, the same goes for cultivating well-being and happiness. The brain keeps changing over its entire lifespan. And that’s very good news:We can intentionally shape our brain in ways that are beneficial by focusing on wholesome thoughts, for example This leads us to the conclusion that qualities like being kind and being happy should best be regarded as skills.Research on neuro-plasticity and meditation research concludes that even short amounts of practice, like 30 minutes per day, shows measurable changes in the brain on a brain scanner.
A big spoon of scientific information for those of you who like to know more of all the research, a good source with many useful links on this matter:
Pain is a complex experience. The way you experience pain and the intensity is affected by many different factors
your emotional state (“I am angry that I am feeling this way”), beliefs about pain (“This pain means there’s something seriously wrong with me”), expectations (“These painkillers aren’t going to work”) and environment (“I don’t have anyone to talk to about how I feel”).
Pain is generally recognized to be associated with three major components:
Physical sensations
Emotional response to the sensations
Social effects of the experience
Mindfulness can help you tune into the difference between these three experiences, making it possible to reduce the suffering without reducing the severity of the pain itself. It can also help you approach your pain with less fear and more acceptance, allowing you to live life fully, even though you have pain.
Many of the studies that explore mindfulness and pain focus on the ways that mindfulness can improve quality of life and mental distress associated with pain, rather than the intensity of the sensations of pain itself.
Mindfulness improve the experience of pain by:
Decreasing the repetitive thinking and reactivity
Increasing a sense of acceptance for unpleasant sensations
Improving emotional flexibility
Reducing rumination and avoiding behaviors
Enhancing self-compassion
Increasing a sense of acceptance for the present moment
Inducing the relaxation response and decreasing stress
The idea of being mindful of pain may seem counter-intuitive. Most people want to forget about their pain— they want to escape it, run away from it, wishing they could ignore it or get rid of it somehow. The problem is—ironically—that by fighting and struggling against it, and even by trying to ignore it, you create within yourself a state of ‘resistance to what is’ and that means stress,higher sensitivity to pain and thus more pain.
It takes a little practice but it is possible to be in a calm and content emotional state even when in physical pain.This technique is incredibly effective and works wonders in pain reduction (really impressive actually!) and definitely helps cultivate inner peace.
The ability to cope with pain improves which, in turn, improves the quality of life. It also has the wonderful side benefit of reducing much of the mental and emotional strain associated with chronic pain. And most importantly, it does this with no risks or negative side effects— being completely natural, the only side effects are positive ones.
If you suffer ongoing pain I highly recommend you give this a try. What do you have to lose?
