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  • The Pineal Awakening – Home

    The Pineal Awakening – Home

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  • A Meditation for Kids: Coming Back to the Positive

    A Meditation for Kids: Coming Back to the Positive

    What went well today? Kids and teens can explore this eight-minute guided meditation for noticing the positive.

    Summary

    • Children often focus on scary or unpleasant thoughts, which can effect their mental health.
    • This short kids’ meditation uses conscious breathing and happy thoughts to help them notice the good and feel more positive.

    Our brains are hardwired to notice the negative. It’s part of how our ancient ancestors were able to survive in constantly threatening environments.  

    But this negativity bias can also make it difficult for us and our kids, even in our comparatively less threatening environments, to navigate other daily stressors, like big tests, arguments, or disappointments. 

    In this practice specifically designed for younger meditators, Dr. Mark Bertin shows kids how to gently guide their attention back to the positive things they might have missed, in order to help soothe the nervous system. 

    A Meditation for Kids: Coming Back to the Positive

    1. Lie down somewhere comfortable. Let your arms and legs fall to the ground. Close your eyes gently.
    2. Start to notice how your body changes with each breath you take. Each time you breathe, your belly moves up, and your belly moves down. If it is easier, put a hand on your belly. Or if you want, put a stuffed animal there.
    3. Each time you breathe, your belly moves. Your hand, or your toy, rises, and then falls. See if you can count ten breaths that way. Breathing in, one, breathing out, one. (Repeat for nine more inhales, and nine more exhales.)
    4. When you lose count, don’t worry about it. That’s normal, and happens to everyone. Come back to whatever number you last remember.
    5. Now, shift your attention to your day. Breathing in, focus on your breath as your belly goes up. Breathing out, focus on something that went well today.
    6. With each breath: breathing in, noticing your belly move, and with each breath out, noticing something that went well today.
    7. Now, picture something about yourself that makes you proud. Breathing in, focus on your belly moving. Breathing out, picture something that makes you proud about yourself. If nothing comes to mind, that sometimes happens. If that’s how you feel, picture what you’d wish for yourself instead.
    8. Finally, bring someone to mind who makes you happy. Before we end, try one more practice. Breathing in, notice your belly move. And now, breathing out picture someone who makes you happy.
    9. As you come to the end of this practice, take a few deep breaths, and start to wiggle your arms and legs. Pause and decide what you’d like to do next.
    10. It’s normal to have thoughts that make us feel scared or bad. We should never ignore anything important, but it’s useful to focus on the rest of our lives too. Take a few minutes every day to notice what has gone well, and see what happens next.



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  • Screen-Free Sunday: Why You Should Try a Weekly Digital Detox

    Screen-Free Sunday: Why You Should Try a Weekly Digital Detox

    In today’s digital age, it’s easy to get caught up in the constant stream of notifications, social media updates, and endless scrolling. Our lives are dominated by screens, from the moment we wake up to the moment we go to bed. While technology has many benefits, excessive screen time can have negative effects on our physical and mental health, relationships, and productivity. That’s why implementing a Screen-Free Sunday, a weekly digital detox, can be a refreshing and rejuvenating experience. In this article, we’ll explore the benefits of a Screen-Free Sunday, provide tips on how to implement it, and discuss the potential challenges and solutions.

    The Benefits of a Screen-Free Sunday

    A Screen-Free Sunday can have numerous benefits for individuals and families. Some of the advantages include:

    • Improved mental health: Reducing screen time can help alleviate symptoms of anxiety and depression, improve mood, and enhance cognitive function.

    • Increased productivity: Without the distractions of social media and notifications, individuals can focus on tasks, hobbies, and spending quality time with loved ones.

    • Better sleep: The blue light emitted from screens can interfere with sleep patterns. A screen-free day can help regulate sleep schedules and improve the quality of sleep.

    • Enhanced creativity: A digital detox can stimulate creativity, as individuals are forced to think outside the box and engage in activities that don’t involve screens.

    • Strengthened relationships: Spending quality time with family and friends, without the distraction of screens, can strengthen bonds and create lasting memories.

    Preparing for a Screen-Free Sunday

    To make the most of a Screen-Free Sunday, it’s essential to prepare in advance. Here are some tips to help you get started:

    • Plan ahead: Decide on activities, games, and hobbies that don’t involve screens, such as reading, board games, or outdoor activities.

    • Set boundaries: Communicate with family and friends about your Screen-Free Sunday plans, and ask for their support and participation.

    • Find alternative entertainment: Instead of watching TV or scrolling through social media, try listening to music, podcasts, or audiobooks.

    • Get the whole family involved: Make it a fun, family affair, and engage in activities that everyone can enjoy.

    Activities for a Screen-Free Sunday

    There are countless activities that can be enjoyed on a Screen-Free Sunday. Here are some ideas to get you started:

    • Outdoor activities: Go for a hike, have a picnic, or engage in sports, such as soccer, basketball, or tennis.

    • Creative pursuits: Paint, draw, write, or engage in any other creative activity that brings you joy.

    • Cooking and baking: Try out new recipes, experiment with new flavors, and enjoy the process of creating something delicious.

    • Board games and puzzles: Challenge yourself or play with family and friends, and enjoy some friendly competition.

    • Reading and learning: Catch up on your favorite book, learn a new skill, or explore a new topic of interest.

    Overcoming Challenges on a Screen-Free Sunday

    While a Screen-Free Sunday can be a rewarding experience, it’s not without its challenges. Here are some common obstacles and potential solutions:

    • FOMO (Fear of Missing Out): Plan ahead, and let friends and family know that you’ll be unavailable for the day. You can also set up auto-responses on your phone or social media accounts.

    • Boredom: Prepare a list of activities, games, and hobbies to keep you engaged and entertained.

    • Withdrawal symptoms: It’s common to experience withdrawal symptoms, such as anxiety or restlessness, when disconnecting from screens. Try engaging in relaxing activities, such as meditation, yoga, or deep breathing exercises.

    • Temptation: Remove temptations by turning off notifications, logging out of social media, and finding alternative activities to fill the time.

    The Importance of Consistency

    To make the most of a Screen-Free Sunday, consistency is key. Here are some tips to help you stay on track:

    • Schedule it in: Treat your Screen-Free Sunday as a non-negotiable appointment, and schedule it in your calendar.

    • Make it a habit: Try to make a Screen-Free Sunday a regular occurrence, and aim to do it at the same time every week.

    • Be flexible: Don’t be too hard on yourself if you slip up. Instead, learn from your mistakes, and try to do better next time.

    • Find a community: Connect with others who are also practicing a Screen-Free Sunday, and share tips, advice, and experiences.

    Conclusion

    In conclusion, a Screen-Free Sunday is a great way to reduce screen time, improve mental and physical health, and strengthen relationships. By preparing in advance, finding alternative activities, and overcoming challenges, individuals can make the most of this weekly digital detox. Remember, consistency is key, and making a Screen-Free Sunday a regular habit can have long-term benefits. So, take the challenge, and try a Screen-Free Sunday today. Your mind, body, and relationships will thank you.

    FAQs

    Q: What if I need to use my phone for emergencies?
    A: It’s understandable to want to be available for emergencies. Consider setting your phone to "do not disturb" mode, and only checking it for urgent messages or calls.
    Q: How can I make a Screen-Free Sunday fun for my family?
    A: Involve your family in the planning process, and find activities that everyone can enjoy. Make it a fun, game-filled day, and create lasting memories.
    Q: What if I get bored or experience withdrawal symptoms?
    A: Prepare a list of activities, games, and hobbies to keep you engaged and entertained. Try relaxing activities, such as meditation, yoga, or deep breathing exercises, to alleviate withdrawal symptoms.
    Q: Can I still use my phone for music or podcasts?
    A: While it’s tempting to use your phone for music or podcasts, try to find alternative ways to listen, such as using a radio, CD player, or MP3 player.
    Q: How can I make a Screen-Free Sunday a regular habit?
    A: Schedule it in your calendar, make it a non-negotiable appointment, and try to do it at the same time every week. Find a community, and share tips, advice, and experiences with others who are also practicing a Screen-Free Sunday.

  • The Real Benefits of Statins and Their Side Effects 

    The Real Benefits of Statins and Their Side Effects 

    A Mayo Clinic visualization tool can help you decide if cholesterol-lowering statin drugs are right for you.

    “Physicians have a duty to inform their patients about the risks and benefits of the interventions available to them. However, physicians rarely communicate with methods that convey absolute information, such as numbers needed to treat, numbers needed to harm, or prolongation of life, despite patients wanting this information.” That is, for example, how many people are actually helped by a particular drug, how many are actually hurt by it, or how much longer the drug will enable you to live, respectively.

    If doctors inform patients only about the relative risk reduction—for example, telling them a pill will cut their risk of heart attacks by 34 percent—nine out of ten agree to take it. However, give them the same information framed as absolute risk reduction—“1.4% fewer patients had heart attacks”—then those agreeing to take the drug drops to only four out of ten. And, if they use the number needed to treat, only three in ten patients would agree to take the pill. So, if you’re a doctor and you really want your patient to take the drug, which statistic are you going to use?

    The use of relative risk stats to inflate the benefits and absolute risk stats to downplay any side effects has been referred to as “statistical deception.” To see how one might spin a study to accomplish this, let’s look at an example. As you can see below and at 1:49 in my video, The True Benefits vs. Side Effects of Statins, there is a significantly lower risk of the incidence of heart attack over five years in study participants randomized to a placebo compared to those getting the drug. If you wanted statins to sound good, you’d use the relative risk reduction (24 percent lower risk). If you wanted statins to sound bad, you’d use the absolute risk reduction (3 percent fewer heart attacks).

    Then you could flip it for side effects. For example, the researchers found that 0.3 percent (1 out of 290 women in the placebo group) got breast cancer over five years, compared to 4.1 percent (12 out of 286) in the statin group. So, a pro-statin spin might be a 24 percent drop in heart attack risk and only 3.8 percent more breast cancers, whereas an anti-statin spin might be only 3 percent fewer heart attacks compared to a 1,267 percent higher risk of breast cancer. Both portrayals are technically true, but you can see how easily you could manipulate people if you picked and chose how you were presenting the risks and benefits. So, ideally, you’d use both the relative risk reduction stat and the absolute risk reduction stat.

    In terms of benefits, when you compile many statin trials, it looks like the relative risk reduction is 25 percent. So, if your ten-year risk of a heart attack or stroke is 5 percent, then taking a statin could lower that from 5 percent to 3.75 percent, for an absolute risk reduction of 1.25 percent, or a number needed to treat of 80, meaning there’s about a 1 in 80 chance that you’d avoid a heart attack or stroke by taking the drug for the next ten years. As you can see, as your baseline risk gets higher and higher, even though you have that same 25 percent risk reduction, your absolute risk reduction gets bigger and bigger. And, with a 20 percent baseline risk, that means you have a 1 in 20 chance of avoiding a heart attack or stroke over the subsequent decade if you take the drug, as seen below and at 3:31 in my video.

    So, those are the benefits. In terms of risk, that breast cancer finding appears to be a fluke. Put together all the studies, and “there was no association between use of statins and the risk of cancer.” In terms of muscle problems, estimates of risk range from approximately 1 in 1,000 to closer to 1 in 50.

    If all those numbers just blur together, the Mayo Clinic developed a great visualization tool, seen below and at 4:39 in my video.

    For those at average risk, 10 people out of 100 who do not take a statin may have a heart attack over the next ten years. If, however, all 100 people took a statin every day for those ten years, 8 would still have a heart attack, but 2 would be spared, so there’s about a 1 in 50 chance that taking the drug would help avert a heart attack over the next decade. What are the downsides? The cost and inconvenience of taking a pill every day, which can cause some gastrointestinal side effects, muscle aching, and stiffness in about 5 percent, reversible liver inflammation in 2 percent, and more serious damage in perhaps 1 in 20,000 patients.

    Note that the two happy faces in the bottom left row of the YES STATIN chart represent heart attacks averted, not lives saved. The chance that a few years of statins will actually save your life if you have no known heart disease is about 1 in 250.

    If you want a more personalized approach, the Mayo Clinic has an interactive tool that lets you calculate your ten-year risk. You can get there directly by going to bit.ly/statindecision.



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  • Did COVID Lockdowns Doom Britain’s Youth? Inquiry Reveals Childhood ‘Torn Apart’ – Lasting Harm Was No Secret

    Did COVID Lockdowns Doom Britain’s Youth? Inquiry Reveals Childhood ‘Torn Apart’ – Lasting Harm Was No Secret

    In a stark revelation shaking Britain’s pandemic response, the UK COVID-19 Inquiry on 29 September 2025 exposed how lockdowns inflicted grievous harm on children, tearing at the very fabric of childhood through school closures and enforced isolation.

    Witnesses detailed severe, long-lasting impacts on education, mental health, and social development, with government decisions prioritising adults over youth despite known risks. As testimonies unfolded, it became clear that lasting harm to Britain’s youth was no secret, yet officials proceeded, dooming a generation to profound consequences.

    Inquiry Exposes Grievous Harm

    The inquiry’s major research report, published 15 September 2025, drew from interviews with 600 children aged 9-22, highlighting disrupted routines and missed milestones as an ‘empty time‘ of pandemic effects.

    Participants described family tensions and emotional drain, with one noting: ‘That was, like, very difficult having my mum, my auntie, my uncle; my brother was there as well and my cousin. So it was a very crowded place. It was also very, like, emotionally draining with kind of like family stuff. So I did end up, like, developing anxiety… I was very sad a lot of the time…’ This underscores how COVID lockdowns amplified home-based vulnerabilities for Britain’s youth.

    School Closures Chaos

    Government planning for school closures began only on 17 March 2020, the day before the announcement, despite earlier focus on keeping schools open. Former education secretary Gavin Williamson described the shift as a ‘discombobulating 24-hour sea change,’ highlighting inadequate preparation across UK nations. This failure exacerbated education disruption, with children missing crucial learning and social interactions.

    Online learning challenges included limited device access, as one child said: ‘I learn best when I have a physical thing in front of me …’ Exam cancellations and grade frustrations affected university aspirations, compounding long-term impacts.

    Vulnerable children suffered most, with schools as ‘constant eyes‘ for safeguarding; closures led to declined referrals and increased exposure to harm. The National Crime Agency noted rises in online abuse due to more time spent digitally during lockdowns.

    Mental Health Crisis Unveiled

    Post-lockdown readjustment proved tough, with one participant stating: ‘Not leaving the house… and then having to try and get used to being in public again, and going to school… definitely contributed to, like, my anxiety being a lot worse.’ Mental health issues surged, including body image worries and first-time service access among secondary-aged youth.

    Inquiry counsel Clair Dobbin KC emphasised: ‘The reality is that there were children who suffered grievous harm at the hands of their carers during the pandemic. The carers of those children bear responsibility for the violence and neglect inflicted on children, and these children stand as the starkest examples of what adults are capable of doing to children behind closed doors.’

    This highlights how lockdowns removed protective layers, leading to abuse and neglect.

    In an X post from LBC, it was shared: ‘Some children suffered “grievous harm” at the hands of those who should have been caring for them in the pandemic, the UK COVID-19 Inquiry has heard.’ Such public reactions amplify the inquiry’s findings.


    Baroness Heather Hallett noted the impact was ‘severe and, for many, long-lasting,’ urging lessons for future crises. Children’s rights groups called for apologies and prioritisation of youth in decisions.

    The four-week hearings, starting 29 September 2025, probe physical health, long COVID, and high absence rates, revealing systemic oversights. Stories from parents like Aisha illustrate ongoing struggles, with her son lacking education and facing trouble post-lockdown.

    Originally published on IBTimes UK



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  • ClinicalTrials.gov: Menorrhagia

    ClinicalTrials.gov: Menorrhagia

    Source: National Institutes of Health – From the National Institutes of Health
    Related MedlinePlus Pages: Menstruation

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  • Cytotoxic Drug Exposure, Genotoxicity, and the Unseen Risk to Autism

    Cytotoxic Drug Exposure, Genotoxicity, and the Unseen Risk to Autism

    For more than two decades, Jim Mullowney has been sounding the alarm about a problem many don’t want to confront: the hidden risks associated with human waste from cytotoxic drugs. As the founder of Pharma-Cycle, a company dedicated to providing safe collection and disposal systems for the urine, feces, and vomit of patients containing cytotoxic drugs, Mullowney has devoted his career to preventing birth defects, including autism, childhood cancer, and others.

    “I first realized what we were dealing with when I saw syringes full of chemotherapy drugs being mishandled at a hazardous waste facility,” recalls Mullowney. “These were not ordinary chemicals; many of them are cytotoxic, designed to alter the DNA of rapidly dividing cells, such as a child being born. They are life-saving in the right medical context, but their second-hand exposure is disastrous.”

    Cytotoxic drugs are indispensable in cancer care. They aim to target rapidly dividing cancer cells. But their second-hand potency has an enormous duality. While essential in treatment, their genotoxic nature means they can affect other fast-growing healthy cells, such as those in hair, skin, or the reproductive system of men and women of childbearing age, a known risk to fertility. This presents a major public health challenge because these hazardous agents can be shed by patients not just in urine and feces, but also in sweat, vomit, and saliva. That duality, which is at the heart of their therapeutic power yet makes them hazardous outside strict controls, is the undeniable reality at the core of Mullowney’s mission.

    “The reality is that hospitals handle these substances with extraordinary caution,” he explains. “You will see pharmacists working behind multi-million-dollar systems with robots mixing doses in sealed environments. Nurses wear protective gear. But after a patient receives treatment, they go home, and just like the vitamin you took this morning, where your urine looks like you ate a highlighter, the drugs continue to leave their system. That’s where the oversight drops off.”

    Mullowney also raises questions about potential connections between environmental exposures and conditions such as autism. While autism is widely understood as a complex neurodevelopmental condition with both genetic and environmental influences, Mullowney believes the role of hazardous drugs in shaping DNA deserves closer examination. “If autism has a genetic component, and we know certain chemicals are designed specifically to alter DNA, then it’s at least worth asking what impact secondhand exposure to cytotoxic drugs could have,” he says. Although no definitive link has been established, he argues that the issue highlights the need for expanded research into how these substances may affect future generations.

    Scientific literature has documented for decades that cytotoxic drugs are hazardous even in small amounts. The United States Pharmacopoeia, known as USP800, has long recognized the risks to healthcare workers under USP Chapter 800 exposed during preparation or administration. Mullowney believes the same awareness needs to extend beyond the hospital walls.

    “We know these drugs are excreted in sweat, urine, and stool,” he says. “Once outside controlled settings, they don’t just disappear. They can end up in wastewater, septic systems, and even on household surfaces. That raises questions about who else could be exposed, and what the long-term consequences might be.”

    While research has shown increased rates of miscarriage and birth defects among healthcare workers exposed to cytotoxic drugs, the broader impact on families and communities is less well studied. “Nobody disputes the toxicity of these substances,” he notes. “The gap is in connecting that knowledge to how we manage drug waste once patients leave the hospital.”

    Pharma-Cycle was founded to address precisely that gap. The company develops collection systems that aim to safely capture hazardous pharmaceutical waste before it contaminates our families and future generations, as well as enters the environment. “The simplest way to put it,” Mullowney explains, “is that we can’t treat these drugs like ordinary trash. They need a closed-loop system, collected, contained, and destroyed in a way that protects public health.”

    The challenge, he admits, is not technological but political. “The science is there. Various well-known safety and health agencies have recognized the dangers of cytotoxic drugs for decades. What’s missing is the will to standardize and enforce proper collection. Too often, regulatory agencies pass responsibility back and forth, and the result is inaction.”

    Mullowney believes broader change requires public awareness. “Most people don’t know this issue exists,” he says. “Hazardous cytotoxic drug waste rarely makes headlines.”

    That’s why he continues to advocate, not only as a business owner but as a father. “I’m not doing this for money,” Mullowney says. “I’m doing it because I have seen what these chemicals are and how poorly they have been handled. If we know these drugs can be harmful in microdoses, why aren’t we taking every step to prevent unnecessary exposure?”

    For Mullowney, the path forward is clear: improve public understanding, strengthen regulations, and implement proven systems for safe disposal. “We put a car on the moon,” he says, “but we still have not figured out how to consistently keep cytotoxic drugs out of our environment. That needs to change.”

    The urgency of his message is not rooted in alarmism but in precaution. As he says, “These are lifesaving medicines, and we will always need them. But if we don’t handle the waste responsibly, we could risk creating problems for future generations, including autism and other birth defects. Prevention is always better than repair.”

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  • Back Nine Brilliance FOR NEW GOLFERS OVER 50

    Back Nine Brilliance FOR NEW GOLFERS OVER 50

    Product Name: Back Nine Brilliance FOR NEW GOLFERS OVER 50

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  • You Can Investigate Your Emotions Without Suppressing Them

    You Can Investigate Your Emotions Without Suppressing Them

    When presented with difficulty, a first reaction may be to ward off or ignore unpleasant emotions. It’s normal. However, with practice, we can learn to lean on the comfort of safe spaces—or meditation spaces—to instead engage with them directly. One of the essential qualities of mindfulness is being with whatever comes up, rather than suppressing emotion or running away from inner challenges.

    In this short video, founding editor Barry Boyce answers our questions about emotional health and how we can turn toward our feelings.

    A Q&A with Mindful Founding Editor Barry Boyce

    How to Let Go of Suppressing Our Emotions

    Q: If we let ourselves feel our emotions, one concern may be that we won’t be able to stop feeling them. If we’ve avoided our emotions for a long time, will it be too much to handle? What would you recommend? 

    A: The fear that our emotions will overtake us and rule our lives (or at least a significant chunk of our time) is indeed one of the reasons we seek mindless distraction. Being kind to ourselves, repeatedly, is job one. Mindfulness practice is not about aggressively “tackling” our emotions in a fight to the death. If we’ve been suppressing something for a long time and mindfulness begins to bring it up into our conscious awareness—as it will—the key instruction is to notice it and move on. When it comes up again, maybe seconds later, we do the same. This approach of a little bit at a time, moment by moment, reduces the emotional wallop by breaking it into momentary pieces, rather than treating it as one big permanent thing, which it is not.

    It never pays to push ourselves to the brink in the hopes of gaining freedom or insight.

    This is easy to say, but it does take a bit of ongoing gentle effort—leavened with a lot of kindness toward ourselves—to touch the emotion and let it go. Touch it, and let it go. If we are really overwhelmed and breaking down, we may need the help of a friend or a counselor. It never pays to push ourselves to the brink in the hopes of gaining freedom or insight. Easy does it. If you’re wounded, attend to the wound, or get the help you need to heal.

    At some point, when we feel safer, we can explore our emotional landscape further, with the benefit of the repeated noticing we’ve been doing. But that is more awareness and inquiry practice, as opposed to straight mindfulness.

    Coping Mechanisms and Suppressing Emotions

    Q: Sometimes ignoring our feelings can be a coping mechanism in stressful times. Can we suppress our feelings sometimes, but also open up to them the rest of the time? Is “not suppressing emotions” an all-or-nothing deal? 

    A: An excellent and delicate question. As noted above, first and foremost, it’s vital to be kind to ourselves—again and again and again. So, when emotions threaten to overwhelm us, we can respond to them with some form of “Yes, I know you’re there, but now is not the time for me to go there.” You may have to do that repeatedly. That kind of attitude doesn’t mean you are suppressing or ignoring the emotion. You are, in fact, noticing it and acknowledging it. Touching it and moving on. That’s mindfulness.

    When emotions threaten to overwhelm us, we can respond to them with some form of “Yes, I know you’re there, but now is not the time for me to go there.”

    When you notice it simply like that, you generally lessen its power to overwhelm you a bit. By contrast, suppressing—actively, energetically pushing it down and away—increases that power.

    Is Emotional Intelligence a Luxury?

    Q: For some, working on emotional intelligence seems impractical—or a like luxury. What are some examples of ways we might use emotional intelligence in our daily lives?

    A: To appreciate why emotional intelligence might not be an impractical luxury, it will first help to define what we mean by “emotional intelligence.” According to the Yale Center for Emotional Intelligence, this notion first emerged when two emotion researchers, Peter Salovey and John Mayer, “lamented that theories of intelligence had no systematic place for emotions,” which inspired them to articulate “a theory that described a new kind of intelligence: the ability to recognize, understand, utilize, and regulate emotions effectively in everyday life.” In a pivotal paper, published in 1990, they described this revolutionary idea, which they called “emotional intelligence.” The idea caught on, and Salovey and his laboratory at Yale became recognized leaders, pushing the field toward new discoveries and innovations. Five years later, Dan Goleman’s book Emotional Intelligence: Why It Can Matter More than IQ, became a bestseller and popularized the idea further. When Google began its mindfulness program, Search Inside Yourself, in 2007, it emphasized emotional intelligence. In that respect, the program followed the belief that mindfulness and awareness practice as well as loving-kindness and compassion practices could enhance our emotional intelligence.

    When we have less ability to “recognize, understand, utilize, and regulate emotions effectively in everyday life,” it quite simply creates pain, for others and for ourselves. Finding ways to lessen pain is not impractical nor a luxury. It’s the healthy thing to do.

    How do we find ways to use emotional intelligence in our daily lives? From a mindfulness perspective, the key habit that can help us cultivate more emotional intelligence is pausing, which lets the momentum of our emotions to be interrupted, so we have a moment to notice how they are showing up in our body and mind. As we do that more often—a little bit of regular mindfulness practice helps develop the pausing habit—the choices we make concerning how we express and act on our emotions may be more “intelligent.” When they’re not so intelligent and we make a mess? We might notice that and learn from our encounter, rather than blindly stumbling toward wherever our emotions lead us.

    We featured the Yale Center for Emotional Intelligence’s assistant director, Dena Simmons, in the April 2019 issue of Mindful and on mindful.org. The center’s director, Marc Brackett, recently released his book Permission to Feel: Unlocking the Power of Emotions to Help Our Kids, Ourselves, and Our Society Thrive, which is reviewed on mindful.org.

    Men and Emotional Well-Being

    Q: Men are often taught that crying (or showing nearly any emotion) is too feminine. What can we do to help change this ingrained idea, in ourselves and those around us? 

    A: On a very simple level, when a man or boy seems on the verge of tears, we can very gently let them know that’s it’s fine to cry. A word or two or a nonverbal message can often be enough to convey that feeling without having to get too conceptual about it. Quiet listening and warmth go a long way in allowing someone to let their emotion simply be. At least you can respond without judging it as inappropriate.

    Changing gender stereotyping on a broader scale raises deep questions that go beyond the scope of personal mindfulness practice. The ways children are socialized and taught what gender means has been explored extensively by many people and form the basis of a variety of programs aimed at social change. One of the most interesting is The Representation Project, started by Jennifer Seibel Newsom (who is married to the current governor of California).

    Her film Miss Representation concerns how girls are taught to think about gender in limiting ways, while The Mask You Live In “follows boys and young men as they struggle to stay true to themselves while negotiating America’s narrow definition of masculinity,” according The Representation Project website. Newsome’s most recent film, The Great American Lie, focuses on a social addiction to a certain definition of masculine values, which are held up as superior to those identified as feminine. Newsome has presented on these issues several times at the Wisdom 2.0 conference. The Mask You Live In features the work of Ashanti Branch, who is one of the featured teachers in Mindful’s Mindful30 challenge. These films can be screened by school groups and others interested in gender education.

    How to Test Your Emotional Maturity 

    Learning the language of emotional maturity is like learning a second language. If you weren’t raised with it, it may take tens of thousands of hours to master.
    Read More 

    • Nicole Bayes-Fleming
    • November 22, 2019



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  • The Art of Slowing Down: How Hygge Can Help You Unplug and Recharge

    The Art of Slowing Down: How Hygge Can Help You Unplug and Recharge

    Introduction to Hygge

    In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle of daily life. We’re constantly connected to our devices, bombarded with notifications, and feeling pressure to be productive every waking moment. But what if we told you there’s a way to slow down, unplug, and recharge? Enter Hygge (pronounced hoo-gah), a Danish concept that’s all about embracing the art of slowing down and finding joy in the simple things.

    Hygge is a feeling, a mood, and a way of life that’s all about coziness, comfort, and contentment. It’s about creating a sense of warmth and togetherness, whether that’s with loved ones or alone with a good book. Hygge is not just a trend or a fad, but a way of living that can help you cultivate a sense of calm, relaxation, and happiness in your daily life.

    What is Hygge?

    So, what exactly is Hygge? The concept of Hygge is difficult to translate, but it’s often described as a feeling of coziness, warmth, and comfort. It’s about creating a sense of atmosphere and ambiance that makes you feel all fuzzy inside. Hygge is not just about physical comfort, but also about emotional and mental well-being. It’s about finding joy in the simple things, like a warm cup of coffee, a good book, or a cozy night in with loved ones.

    Hygge is also about slowing down and being present in the moment. In a world that’s constantly moving at a fast pace, Hygge encourages us to take a step back, breathe, and appreciate the little things. It’s about finding beauty in the everyday, whether that’s a beautiful sunset, a delicious meal, or a good conversation with a friend.

    The Benefits of Hygge

    So, why should you care about Hygge? The benefits of embracing Hygge are numerous. For one, it can help you reduce stress and anxiety. By slowing down and being present in the moment, you can calm your mind and soothe your nerves. Hygge can also help you improve your relationships, whether that’s with family, friends, or romantic partners. By creating a sense of warmth and togetherness, you can build stronger, more meaningful connections with others.

    Hygge can also help you cultivate a sense of gratitude and appreciation for life. By focusing on the simple things, you can develop a greater appreciation for the beauty and wonder of the world around you. And, let’s not forget about the physical benefits of Hygge. By slowing down and relaxing, you can improve your sleep, boost your immune system, and even reduce chronic pain.

    How to Incorporate Hygge into Your Life

    So, how can you incorporate Hygge into your life? Here are a few tips to get you started:

    • Start by slowing down. Take a break from your devices, and engage in activities that bring you joy and relaxation, like reading, taking a bath, or practicing yoga.

    • Create a cozy atmosphere. Light some candles, play soothing music, and make your home a warm and inviting space.

    • Focus on the simple things. Appreciate the beauty of nature, the taste of good food, and the joy of good company.

    • Practice mindfulness. Be present in the moment, and let go of worries about the past or future.

    • Make time for self-care. Take care of your physical, emotional, and mental well-being, and prioritize activities that bring you joy and relaxation.

    Hygge in the Home

    Your home is a great place to start incorporating Hygge into your life. Here are a few tips for creating a Hygge-inspired home:

    • Use soft lighting. Candles, lanterns, and string lights can create a warm and cozy atmosphere.

    • Add textiles. Throws, blankets, and pillows can add warmth and texture to your space.

    • Bring in nature. Plants, flowers, and branches can bring a sense of calm and connection to the natural world.

    • Create a cozy reading nook. A comfortable chair, a side table, and a good reading light can be the perfect spot to curl up with a good book.

    • Make it tech-free. Designate a tech-free zone in your home, where you can unwind and relax without the distraction of devices.

    Hygge in the Kitchen

    The kitchen is another great place to incorporate Hygge into your life. Here are a few tips for creating a Hygge-inspired kitchen:

    • Cook with love. Prepare meals that bring you joy, and share them with others.

    • Use cozy ingredients. Think warm spices, comforting soups, and delicious baked goods.

    • Create a warm atmosphere. Soft music, candles, and a warm color scheme can make your kitchen feel cozy and inviting.

    • Make it a social space. Invite friends and family over for meals, and make your kitchen a space for connection and community.

    • Focus on the senses. Pay attention to the sights, smells, and tastes of cooking, and enjoy the process of creating a delicious meal.

    Hygge in the Workplace

    You don’t have to leave Hygge at home. You can incorporate it into your workspace, too. Here are a few tips for creating a Hygge-inspired workplace:

    • Create a cozy atmosphere. Bring in plants, use soft lighting, and add warm textiles to your space.

    • Take breaks. Take time to stretch, move your body, and rest your mind.

    • Focus on the simple things. Appreciate the beauty of your workspace, the joy of collaboration, and the satisfaction of a job well done.

    • Practice self-care. Take care of your physical, emotional, and mental well-being, and prioritize activities that bring you joy and relaxation.

    • Make it a social space. Invite coworkers over for meetings, and make your workspace a space for connection and community.

    Hygge and Mental Health

    Hygge can have a profound impact on mental health. By slowing down, being present, and focusing on the simple things, you can reduce stress and anxiety, and cultivate a sense of calm and well-being. Hygge can also help you develop a greater sense of self-awareness, and improve your relationships with others.

    In addition, Hygge can help you develop a growth mindset, and cultivate a sense of resilience and adaptability. By focusing on the present moment, and letting go of worries about the past or future, you can build a greater sense of confidence and self-trust.

    Conclusion

    Hygge is a powerful tool for slowing down, unplugging, and recharging. By incorporating Hygge into your life, you can cultivate a sense of calm, relaxation, and happiness, and improve your relationships, mental health, and overall well-being. Whether you’re looking to reduce stress, improve your mood, or simply find more joy in life, Hygge is a simple yet profound concept that can help you achieve your goals.

    FAQs

    Q: What is Hygge, and how do I pronounce it?
    A: Hygge (pronounced hoo-gah) is a Danish concept that refers to a feeling of coziness, warmth, and comfort. It’s about creating a sense of atmosphere and ambiance that makes you feel all fuzzy inside.

    Q: How can I incorporate Hygge into my life?
    A: You can incorporate Hygge into your life by slowing down, being present, and focusing on the simple things. Create a cozy atmosphere, practice self-care, and make time for activities that bring you joy and relaxation.

    Q: What are some Hygge-inspired activities I can try?
    A: Some Hygge-inspired activities you can try include reading, taking a bath, practicing yoga, cooking, and spending time in nature. You can also try creating a cozy atmosphere, practicing mindfulness, and focusing on the senses.

    Q: Can Hygge help with mental health?
    A: Yes, Hygge can have a profound impact on mental health. By slowing down, being present, and focusing on the simple things, you can reduce stress and anxiety, and cultivate a sense of calm and well-being.

    Q: How can I create a Hygge-inspired home?
    A: You can create a Hygge-inspired home by using soft lighting, adding textiles, bringing in nature, creating a cozy reading nook, and making it tech-free. You can also try cooking with love, using cozy ingredients, and creating a warm atmosphere in your kitchen.

    Q: Can I practice Hygge at work?
    A: Yes, you can practice Hygge at work by creating a cozy atmosphere, taking breaks, focusing on the simple things, practicing self-care, and making it a social space. You can also try incorporating Hygge-inspired activities into your workday, such as taking a walk or practicing mindfulness.