Health Journal Online

Tag: Premium

  • Jenée Johnson on How Mindful Leaders Can Heal Trauma

    Jenée Johnson on How Mindful Leaders Can Heal Trauma

    Jenée Johnson explains how healing trauma and mindfulness go hand in hand in this 5-minute video.

    In this video from the Wisdom 2.0 Conference held in San Francisco in 2019, Jenée Johnson shares her own journey of doing trauma-informed work within traumatizing systems, and explains how mindful leaders can help heal trauma. Watch the video, or read the transcript below.

    Jenée Johnson discusses trauma-informed work and how mindful leaders can help heal trauma.

    San Francisco is in the midst of probably the worst housing crisis in the country, and the San Francisco Department of Public Health is tasked with stewarding the health of the city and county’s population, and inside of that we have recognized that the way we function is often trauma-inducing not only to the communities that we serve, but to the workforce.

    That we are often bureaucratic, siloed, that people are demoralized, that we are not trustworthy, and that it can be a very mean place to work. And because of that, we have gone on a mission to move from being trauma-inducing to a trauma-informed, and ultimately a healing organization, and organization that is trustworthy and has at its core compassion and empathy, and is thoughtful about the way we deliver services. 

    We ask the key question—not, “What is wrong with you?” but, “What has happened?”

    We ask the key question—not, “What is wrong with you?” but, “What has happened?” And when you ask what has happened it invites compassion, it invites looking at strengths in the face of adversity.

    I was an embedded trauma trainer inside a maternal adolescent health ward, and as I was delivering the trauma training I noticed that the workforce, although interested in trauma principles, did not seem like it had the strength and the bandwidth to really hold the important work that was ahead of us. And it occurred to me that what we needed to do was become a mindful organization, in order to become a trauma-informed organization. That trauma-informed and healing needed to exist inside of a nest of mindfulness.

    I went to the trauma leader and I said I know of an organization that has curated mindfulness in the workforce, the Search Inside Yourself Leadership Institute. I went to Search Inside Yourself, and thus began the journey of me becoming a trained teacher to deliver the program, and then I landed the role of the program innovation leader in mindfulness, trauma, and racial equity.

    It occurred to me that what we needed to do was become a mindful organization, in order to become a trauma-informed organization.

    Mindfulness, trauma, and racial equity are knit together, because part of what makes our organization trauma-inducing is we can be a very demoralizing place to work, and the people who have the worst health outcomes across every data point that we measure are people of colour. And it’s telling us a story of how we have yet to truly, honestly, grapple with racial equity, and part of the challenge of grappling with racial equity is we need people to be strong in their core, we need people to grapple with white fragility, which often derails the conversation.

    To move the conversation forward, we all need to be able to be resilient, and mindfulness is the pathway.



    Source link

  • A Guided Meditation You Can Do Sitting at Your Desk

    A Guided Meditation You Can Do Sitting at Your Desk

    Need a mindful break at work? Here’s an anytime, anywhere guided practice that can help you find a moment of calm.

    Since most of us spend a great deal of time at work ̶─whether that’s in an office, a classroom, or in our own homes ̶─knowing how to meditate at your desk can be beneficial. This short practice helps you refresh your attention while at work. What I call the “desk chair” meditation gives you a way to incorporate a short mindfulness practice into your day.

    This meditation can be done anywhere you are able to sit quietly and practice.

    If you work in an open office, you may need to be creative to find a quiet place to practice. Many people have told me that they’re best able to do this practice by leaving their office and finding an empty conference room, or even leaving the building to sit in their car during part of their lunch break.

    The “meditate at your desk” part need not be taken literally. This meditation can be done anywhere you are able to sit quietly and practice—be it the staff room, a park bench, or even an airplane seat.

    How to Meditate at Your Desk

    Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.

    1. Begin by bringing your attention to the sensations of your breath.
    2. When you’re ready, direct your attention to the soles of your feet, opening your mind to whatever sensations are there to be noticed.
    3. Perhaps you are noticing the pressure on the soles of your feet as the weight of your legs rests on them. Perhaps the soles of your feet feel warm or cool.
    4. Just notice. No need to judge or engage in discursive thinking. If your mind is pulled away or wanders, redirect your attention, firmly and gently.
    5. Move your attention next to the tops of your feet, ankles, lower legs, knees, and so forth.
    6. Gradually scan through your body, noticing sensations, noticing discomfort, and noticing areas of your body where you detect an absence of sensations. No need to search for sensations; just keep scanning through your body, taking your time and being open to what is here.

    Excerpted from Finding the Space to Lead: A Practical Guide to Mindful Leadership by Janice Marturano. Copyright ©2014 by Janice Marturano. January, 2014, by Bloomsbury Press. Reprinted with permission.



    Source link

  • Flow State: How to Get in the Zone

    Flow State: How to Get in the Zone

    As you have very likely experienced through mindfulness practice, our ordinary state is not one of flow, but of mind wandering—a state in which our attention drifts between the present moment and thoughts about past and future. When we practice presence, we begin regularly shifting our attention back to the present moment whenever our mind wanders.

    Turning attention into engagement is similar. Think of it as “directed presence” or as cultivating presence in the midst of the activities we engage in, whether it’s brainstorming with colleagues, working out, catching up with our partner, or putting our kids to bed. Psychologists have a name for this state of full engagement. They refer to it as “flow.”

    Mihaly Csikszentmihalyi, one of the first psychologists to carry out research on this experience, talks about it in his book Flow: The Psychology of Optimal Experience. He describes flow as “the state in which people are so involved in an activity that nothing else seems to matter; the experience itself is so enjoyable that people will do it even at great cost, for the sheer sake of doing it.”

    Linking Flow State and Mindfulness

    By definition, you can experience presence any time, anywhere: lying on the beach, walking to your car, or sitting in traffic. It can be either passive or active. Flow, on the other hand, is a purely active state that feels almost effortless. According to Csikszentmihalyi, the ideal conditions for flow arise when “both challenges and skills are high and equal to each other.”

    Many top athletes, artists, and intellectuals describe this experience. Greek tennis champion Stefanos Tsitsipas recently described the dramatic shift between when he’s playing normally, versus when he’s playing in a flow state: “It felt like I was in a cage and someone decided to unlock it. I suddenly felt free. Every decision I went for felt right,” he said. “It brings you to another level. You’re not playing with your skill any more, you’re playing with your soul.”

    Flow doesn’t always come naturally. We often have to resist the temptation of short-term pleasure to get there.

    Buster Williams, the legendary jazz bassist, recalls his experience playing with Miles Davis that led to a heightened state of engagement. “With Miles, it would get to the point where we followed the music rather than the music following us. We just followed the music wherever it wanted to go.”

    These descriptions might make flow sound mystical, but you don’t have to be a star tennis player or a legendary jazz bassist to experience a state of full engagement. Whether it’s on a challenging morning run, during an important PTA meeting, or while delivering a presentation at work, flow is something that everyone can access. For example, Csikszentmihalyi’s research found that full-time caregivers were just as likely to experience this state as athletes and musicians. One mother described a state of engagement happening as she worked with her daughter when she was discovering something new. “Her reading is one thing that she’s really into, and we read together. She reads to me, and I read to her, and that’s a time when I sort of lose touch with the rest of the world. I’m totally absorbed in what I am doing.”

    FOMO–The Flow of Missing Out?

    Csikszentmihalyi and fellow researcher Martin Seligman’s research illuminates the connection between flow and well-being. In one study, his team had 250 “high-flow” and 250 “low-flow” teenagers keep a record of their mood at specific times throughout the day. When the team examined the responses, the low-flow teens spent the bulk of their time in a state of disengagement, and were said to either be hanging out at the mall or watching television. The high-flow teens, by contrast, were more likely to spend their time developing hobbies, academic interests, and athletic abilities.

    How did these two groups score on measures of happiness? It turned out that the high-flow group outperformed the low-flow group on every measure of psychological well-being, except one. Seligman writes, “The exception is important: The high-flow kids think their low-flow peers are having more fun, and say they would rather be at the mall doing all those ‘fun’ things or watching television.”

    The only disadvantage of experiencing flow was the feeling of missing out on short-term pleasures. Pleasures that fail to produce long-term happiness. Two helpful conclusions can be drawn from this research.

    First, engagement is associated with an increase in happiness and well-being. The  more we live in the state of flow, the more we grow and  experience meaningful success. However, experiencing  mental health challenges like depression and anxiety may correlate to a reduced ability to access flow. In a 2022 study published in PLOS One, researchers examined 664 musicians (a population with high rates of anxiety) and the factors that made them more or less amenable to a flow state while performing. The researchers found that the more anxiety a musician reported, the less likely they  were to experience flow.

    Secondly, flow doesn’t always come naturally. We often have to resist the temptation of short-term pleasure to get there. When we do, we set the stage for this exquisite experience of total absorption in the task at hand.

    3 Essentials for Flow State

    As Csikszentmihalyi and subsequent flow researchers have identified, three main conditions are needed to experience flow:

    1. A clear and purposeful set of goals for your activity, which helps channel your attention.
    2. A subjective sense of balance between the challenging nature of the activity and your skill-level to navigate it, which leads to feeling absorbed in the activity.
    3. Clear, immediate feedback telling you how well you’re progressing and where you can improve.

    To create these ideal conditions for flow, reserve 10 minutes (or more) each day for engaged and purposeful work. Shut down or silence your phone, close your browser and email, and turn off the TV to eliminate digital distractions. Now, use those 10 minutes to focus on a project, task, or hobby you find difficult yet enjoyable. If you make a mistake or a result isn’t what you intended, instead of criticizing yourself, simply see it as feedback and adjust what you’re doing accordingly.

    You can also try alternating between periods of focused engagement and periods of rest and recovery. Notice when your thinking starts to slow down or when you’re no longer operating at peak levels of focus. Then shift your behavior by taking time to allow your mind to recharge: Walk around, stretch, or take a few deep breaths. Finally, rewire your brain to create this habit by savoring the feeling of giving your mind and body a well earned break. Neuroscientist Judson Brewer says it’s powerful when we start to notice: “What’s it like when I get caught up in thinking, compared to when I’m noticing these body sensations that are trying to tell us to do things, and just being with them? We just have to get out of our own way.”

    How to Get into a Flow State

    For some, flow comes almost naturally. Mozart started playing concerts at age six. Picasso painted his first masterpiece at eight. People like Mozart and Picasso don’t have to consciously train the skill of engagement. This experience of total absorption in the task at hand becomes a way of life early on.

    However, for most of us, discovering how to get into a flow state requires a bit more practice and reflection.

    The first step is to identify activities that offer the potential for flow. Here are three points to help you identify which activities, either at work or at home, may be conducive to a flow state for you: 

    1. Challenge: Remember that flow doesn’t arise when things are easy. It’s actually the opposite. Flow arises when we push our skills and abilities to their very limit. What are the activities that challenge you?
    2. Enthusiasm: Flow and lack of interest don’t go well together. You don’t have to love the activity that you are doing, but it helps if you choose something that brings you at least some level of enjoyment. What are the tasks you enjoy doing?
    3. Skill:  Flow requires a certain level of mastery. A beginner learning to play her first song on the piano is less likely to experience flow than a concert pianist with twenty years of experience. You don’t have to achieve complete mastery, but achieving a high level of skill is essential. What are your most highly developed or natural skills?

    Write your answers to these three questions on a sheet of paper. Then take some time to reflect on the activities in your life that allow you to experience these three qualities.

    Adapted from Start Here: Master the Lifelong Habit of Wellbeing by Eric Langshur and Nate Klemp, PhD.



    Source link

  • A 12-Minute Meditation for Cultivating Daily Gratitude

    A 12-Minute Meditation for Cultivating Daily Gratitude

    In this guided meditation, Kim Armstrong walks you through a simple practice to expand your capacity for gratitude in the everyday moments of life.

    We often think about gratitude as happening in response to “good” things, especially if those moments or events are also significant—a new job, a windfall, an amazing vacation. While these high points can easily spark positive emotion, a daily gratitude practice can go much deeper.

    For instance, what about moments that aren’t grand or overtly happy, but are small and emotionally neutral? What does it feel like to notice, take in, and consciously appreciate even the basic things we do every single day?

    This week, join Kim Armstrong as she leads a gratitude visualization practice. This gentle meditation invites you to shift your gaze inward and discover the often-overlooked moments of joy and contentment that punctuate your day. Kim guides us to visualize the warm embrace of our morning coffee, the soft light of dawn, or the comfort of a familiar smile. By focusing on these simple yet profound experiences, we grow our capacity for gratitude, because we begin to realize we can appreciate everything from the mundane to the magnificent.

    A Meditation for Cultivating Daily Gratitude

    1. This practice can be done in the evenings before bed. You can also do it in the mornings, looking back at the day before.
    2. Begin by finding a comfortable posture of your choice. You can do this practice while sitting, standing, or lying down. Shift your body to find what’s comfortable. 
    3. Whenever you feel ready, take three breaths. Breathe in through your nose, and exhale through your nose or your mouth.  
    4. Take a few relaxing breaths. Close your mouth and breathe in slowly through your nose. Then let it out through either your nose or your mouth.
    5. First, tune in to a moment this morning, or yesterday morning, when you first woke up. Note one or two things that you appreciate or are thankful for about that moment. Maybe it was your warm bed, or the pet or the partner sleeping next to you.
    6. Next, move to the moment right after you woke up. It can be anything that springs to mind—putting on your slippers, making a little stretch, brushing your teeth. Note this and say it to yourself, even out loud if you wish. 
    7. Now, keep moving through the morning, taking note of things you remember. For example, the sounds of loved ones, the delicious taste of your coffee or your tea, your cozy robe or your favorite outfit or socks. They can be very small things. 
    8. Next, consider that transition between home life and work life, noticing something you appreciate, something you’re grateful for from that moment.
    9. Keep moving to the next phase of your day—when you were digging into work, school, or caregiving. Take note of something you appreciated in an interaction with a colleague or loved one: a little bit of humor, a little laughter, a little lightness or ease.
    10. Move on to midday, and again, just flag with gratitude some simple moments. This could be the tastes and smells of your lunch, intentionally focusing on all the steps and people involved in bringing you this meal.  
    11. Continue on in this same way, going through the rest of your day: gratitude for the purpose you served that day, for leaving work and arriving home, for moments in your evening as you wound down from the day, a pleasant meal or conversation, a favorite TV show, a comforting beverage. This could be placing your hand on your heart, or giving yourself a hug—whatever would feel soothing and reassuring. 
    12. Remember, these moments do not have to be grand. For this exercise, it’s perfect if they’re small or emotionally neutral, moments you’d usually pass right over and not notice at all. You can say Thank you, in your head or even out loud.
    13. Notice how it feels in your body to go over your day like this. What’s happening? What is the experience like for you?
    14. Close with a breath. In through the nose, out through the mouth. 
    15. Thank you for joining me today. I hope you enjoyed this gratitude practice.

    Never Miss a Meditation

    Enter your email below to get new podcast episodes delivered straight to your inbox! You’ll also get insights from expert mindfulness teachers and exclusive deals on Mindful Shop products, events, and more.



    Source link

  • Allow the Storm to Pass

    Allow the Storm to Pass

    In this practice, Scott Rogers guides us to take the role of observer to difficult emotions, so that we can more easily create the space we need to let them go.

    Sometimes we can see our intense emotions coming, and sometimes we can’t. Emotions can build up, increasing in strength slowly. At other times, they crash down on us all at once. We can get lost in our emotions, swept up in a feeling. They can be beautiful and they can be scary. In all of these ways, emotions are like storms. As such we need to allow the storm to pass.

    Let’s look to different aspects of the hurricane and see how they connect to our own thoughts, feelings, and sensations.  

    The good news is that we can allow the storm to pass, and so do emotions. With mindfulness, we can practice taking the role of observer to our strong feelings. When we put that space between ourselves and the whirlwinds, we can find stability and cultivate resilience. Scott Rogers leads us in this guided practice with the metaphor of a hurricane to help us recognize the qualities and the impermanence of even our stormiest emotions. 

    A 12-Minute Meditation for Emotional Resilience

    1. We begin this 12-minute mindfulness practice by bringing ourselves into a posture that’s upright and stable. We lower or close our eyes and bring our attention to our body sitting in the chair. 
    2. As we breathe, we are aware of where our bottom meets the seat of the chair and of where our back meets the back of the chair. We are aware of our feet and where they make contact with the ground, our shoes, or our socks. We are aware of the sensations of the body, of the hands resting one in the other or on our lap. We are aware of the fingertips, the palms, the points of contact, as we begin this practice by coming to our senses as we breathe.
    3. At times, things can become intense and quickly turn, much like a hurricane, so this practice will draw upon the metaphor of a hurricane to help us understand our own true nature. It can help us understand the ways that mindfulness practice can be helpful in observing our nature moment by moment. That observation can create spaciousness around the tumultuousness that can arise during the course of our day and at times throughout our life. 
    4. We take three slow, deep breaths. A little slower and a little deeper than we might otherwise take. Inhale and exhale. Inhale and exhale. Inhale and exhale. 
    5. The hurricane arises when the conditions are sufficient for it to come together and, in time, it dissipates, much like our own emotional conditions. So, let’s look at a few of the different aspects of the hurricane and see how they connect to our own thoughts, feelings, and sensations, and the spaciousness and ease that we can find with agitated thoughts, feelings, and sensations. In this way, we can allow the storm to pass. 
    6. There are times when we experience agitation and frustration in the body, much like the strong, gusty winds and heavy rains that feed into the hurricane. We might reflect for a moment on times when we have felt that intensity in the body—that tension, that tightness.
    7. Thoughts arise from time to time that can be judgmental, pessimistic, and reactive, like the outflow of high-level clouds that intensify the hurricane as they move away from it. We might take note of thoughts that arise in our mind now, or thoughts that have arisen today, that carry that judgmental, harsh, reactive quality. Just notice these thoughts as we breathe. 
    8. There are moments we experience intense emotions like anger and fear that are akin to the eye wall, the extreme conditions that form around the eye of the hurricane. You may notice these arising now, perhaps because of the circumstances of the day, or that they arise on a fairly regular basis. 
    9. And so, too, there are times we experience inner calm, much as is found within the eye of the storm. This is a reminder that we don’t have to have the intense and agitated thoughts, feelings, and sensations go away to find that inner calm, that inner tranquility. By shifting to an observing state, we find freedom from the intensity of those thoughts, feelings, and sensations. It’s like finding our way into the eye of the storm,  into a place of our own safe refuge without needing anything to change. 
    10. Let us settle into the body, aware of thoughts, aware of feelings that will come and go, aware of the sensations in the body, aware of preserving and allowing the breath to anchor us a little bit more fully, to steady us a little bit more comfortably into the moments of this practice. In doing so, we begin to develop and cultivate a resilience to steady us in the moments of our life. 
    11. Breathe in and out, allowing this moment to be as it is. When, from time to time, the mind wanders, gently return to the sensations of the breath flowing through the body. When you’re ready in the next moment or two, with awareness, lift the gaze, open the eyes. 



    Source link

  • A Body Scan Meditation to Prepare Mind and Body for Sleep

    A Body Scan Meditation to Prepare Mind and Body for Sleep

    Summary

    What Is a Body Scan Meditation? A guided practice where attention is systematically moved through different parts of the body to release tension and increase awareness.

    Benefits for Sleep:

    • Improves sleep quality, especially among those with sleep disturbances
    • Reduces physical tension that may prevent falling asleep
    • Calms the nervous system and reduces stress
    • Helps disconnect from mental activity that keeps the mind active

    Research Findings: Clinical trials from UCLA found that mindfulness meditation improves sleep quality among older adults with sleep disturbances.

    Practice Application: Can be done lying down in bed as preparation for sleep, helping transition from wakefulness to restfulness.

    The Science of Sleeping Better with Mindfulness

    A good night’s sleep has a significant impact on our health—helping us feel more energized, less stressed, and able to perform better mentally. Unfortunately, according to a 2024 poll, many people struggle to get a full night’s rest, with 57% of Americans reporting that they would feel better if they got more sleep.

    If you’re the kind of person who finds themselves wide awake at 3 a.m. contemplating the shadows on their ceiling, practicing mindfulness may offer the secret to sleeping better. A randomized clinical trial from UCLA found that mindfulness meditation improves sleep quality among older adults with sleep disturbances. The following guided meditation was used in that study to help people fall asleep. May it do the same for you.

    We’ll be noticing these sensations without trying to change them or make them different, simply bringing a mindful attention of curiosity and openness to the present moment.

    During this guided body scan meditation you may find yourself drifting off to sleep. This is fine, so you can allow the meditation to turn off on its own. If you notice thoughts such as worries or concerns arising that take your attention away from the meditation, this is also normal. See if you can redirect your attention back to the body scan, gently letting go of these thoughts.

    If it’s possible, we’ll be noticing our body lying down on the bed. We’ll be feeling the body’s sensations that are present, scanning the body for any kinds of obvious sensations like vibrations, tingling sensations, heaviness, pressure, movement, heat, coolness. We’ll be noticing these sensations without trying to change them or make them different, simply bringing a mindful attention of curiosity and openness to the present moment. If you notice yourself starting to think about the sensation or think about something else, see if you can simply come back to the feelings and sensations present in your body.

    A Body Scan Meditation to Prepare Mind and Body for Sleep

    1. Begin the meditation by noticing the sensations at the top of your head. Simply note what you feel. You might notice vibration or pressure.

    2. Focus your attention on your skull as it makes contact with the bed or the pillow. There might be a sense of pressure or other sensations. Simply be curious about these sensations.

    3. If you can, allow any tension you feel to gently release. If that doesn’t seem possible, simply notice what it is that you feel.

    4. Scan your face area, forehead, eyes, and nose. Notice your cheeks and mouth. There may be sensations of tingling, temperature, tightness; let it all be there. Be curious about your experience, and begin to notice the sensations in your throat.

    5. Now bring your attention to the sensations present in your shoulder area. Notice any tension arising. Sometimes in the act of noticing tension, you may find yourself relaxing. If that’s not possible, you can breathe gently, directing the breath to your shoulders.

    6. Notice the sensations in your left shoulder, and then bring your attention down your arm. Notice any vibration, tingling, coolness, pressure, or movement in your elbow, your lower arm, and then your hand. Be curious and open to the sensations that are present in your hands and fingers. Allow your hands to soften and relax.

    7. Now, bring your attention up to your right shoulder, noticing any sensations that might be present. Start to scan your right arm for vibration, tingling, or movement. Notice your elbow, your forearm, your hands, and fingers. A lot of sensations are usually present in the hands and fingers. But if at any point there’s no sensation, just notice the absence of sensation.

    8. Let your attention go to the top of your shoulders and to your back. Imagine a zigzag sensation or an up-and-down movement across your back. Can you be open and curious to whatever the experience is? Be kind to yourself no matter what comes up.

    9. Notice your upper back, your mid-back, and the sensations in your lower back. If thoughts arise as you’re doing this—worries, concerns—see if you can let them go. Let them be like clouds floating in the sky, moving across your mind. Or, come back to my words and this body scan.

    10. Bring your attention to the top of the chest area. Gently scan your chest, your rib cage, and your stomach. See if you can soften your stomach. Breathe deeply while directing the breath to that area—allowing it to soften and relax.

    11. Now, notice your pelvic area and the places where your body has contact with the bed. Feel whatever sensations are present. Gently bring your attention to your left hip and down your left leg. Notice the sensations in your thigh.

    12. Bring this kind and curious attention to your leg, your knee, and your left calf. Notice whatever sensations are present: vibration, tingling, itching, warmth, coolness, heaviness. Then bring your attention to your ankle, left foot, and toes.

    13. Now, notice the sensations in your right hip. And again, bring your attention down to your right thigh. You can circle your attention on your right leg or notice it in any other way that makes sense to you. Feel any vibration, tingling, temperature, heaviness, or movement in your knee and calf. Scan your leg down to your right ankle and toes.

    14. Now that you’ve scanned your body, you’re welcome to start again. This time, you can start at your feet and go back up through your body until you get to the top of your head. Feel free to scan your body up and down as many times as it is helpful to you.

    The Ultimate Guide to Mindfulness for Sleep 

    Sufficient sleep heals our bodies and minds, but for many reasons sleep doesn’t always come easily. Mindfulness practices and habits can help us fall asleep and stay asleep. Consult our guide to find tips for meditation, movement, and mindfulness practices to ease into sleep.
    Read More 

    • Mindful Staff
    • July 13, 2023



    Source link

  • Constant Craving – Mindful

    Constant Craving – Mindful

    If there’s a patch of open lawn at a corner, children will cut through, and grass soon becomes hardened ground. Ancient people created paths walking from one place to another; horses and oxen widened them; and today they’re paved roads. When we want to go someplace, we choicelessly take these well-trodden paths.

    It’s the same with our brain and the muscles and organs that respond to its commands. As neurons keep firing in a particular configuration, a path is created and it’s just easier to go there. Neurons that “fire together, wire together.” It’s how we learn to talk, to play guitar, to paint, and to smoke and overeat.

    As Judson Brewer points out in The Craving Mind, laying down memories (pathways to return to) is as ancient and ingrained as life itself. Eric Kandel won the Nobel Prize in Physiology in 2000 for demonstrating that even the lowly sea slug—hardly a big-brained cousin to humans—employs a “two-option approach” to raise its chances of survival: “move toward nutrient, move away from toxin.” Likewise, we adapted by laying down memories of what is and isn’t food and where to find it, so we could return for more. And, critically, the food offered us a reward: a shot of brain chemicals that signal satisfied hunger. Yum. Yum.

    This reward-based learning system, Brewer notes, is easily hijacked to develop other habits: See cool kids smoke. Smoke to be cool. Be seen as cool. Feel good. Lay down a feel-good memory. Want to do it again.

    Once laid down, this path takes us round trip; we’re on a loop. Seeing people smoke triggers us, and the immediate effect is the brain saying “that will make me feel better or lessen the pain.” An urge, a craving, emerges in the body. We take action to feed the craving and light up. We get the good feeling (our reward), but we also start to see the world differently. In what psychologists call increased “salience,” we now wear smoke-colored glasses that offer a landscape filled with perceived opportunities to smoke. The habit is reinforced, and the increased salience points us to more cues and triggers that keep the wheel spinning. Round and round we go.

    Mindfulness can break this well-worn cycle, as we see illustrated in the diagram conceived of by Brewer below.

    Graphic by Heather Jones



    Source link

  • 10 Tips to Mindfulness Meditation

    10 Tips to Mindfulness Meditation

    Curious about how to start your own mindfulness meditation practice? This infographic from the Garrison Institute is a great place to begin.

    When it comes to learning a mindfulness meditation practice, or learning anything new for that matter, it helps to bring in some visual representations. Here’s the latest meditation infographic from the Garrison Institute.

    Get all 10 tips below, or click here for the Garrison Institute’s page. Plus, if you’d like a full description of each step, just scroll down. 

    10 Steps to Start Your Mindfulness Meditation Practice

    1. Create time and space. Choose a regular time each day for mindfulness mediation practice, ideally a quiet space free from distractions.
    2. Set a timer. Start with just five minutes, and ease your way up to 15-40 minutes.
    3. Find a comfortable sitting position. Sit cross-legged on the floor, on the grass, or in a chair with your feet flat on the ground. You can also lie down, or find some other position to accommodate mobility or pain issues. The best mindfulness meditation practice is one that works for you and your body’s needs.
    4. Check your posture. Sit up straight, hands in a comfortable position. Keep neck long, chin tilted slightly downward, with your tongue resting gently on the roof of your mouth. Relax your shoulders. Then, close your eyes or use a soft gaze downward 5-10 feet in front of you.
    5. Take a deep breath. Deep breathing in any mindfulness meditation practice helps settle the body, relax the nervous system, and establish your presence in the space.
    6. Direct your attention to the breath. Focus on a part of the body where the breath feels prominent: nostrils, back of throat, diaphragm, chest. Keep one focus; try not to switch.
    7. Maintain attention to your breath. As you inhale and exhale, focus on the breath. If attention wanders, that’s okay. It’s normal for this to happen in any mindfulness meditation practice, even for people who have been doing it for decades! Simply return to the breath. When thoughts come in, which they will, think of them as floating by. Don’t get “hooked” on them—just let them float by and return your attention to your breath.
    8. Keep repeating steps 6-7 for as long as you like. Your mind will wander. Just keep bringing it back to the breath. Think of it like reps in weight lifting: getting distracted isn’t bad, and you’re not doing it wrong, and every time you bring your attention back, you’re actually training and strengthening your focus.
    9. Be king to yourself. Don’t be upset if your focus occasionally drifts, or if you fall asleep. If it helps, you can keep your eyes open, or adjust your posture to keep you more alert if you need to.
    10. Prepare for a soft landing. When the timer goes off, open your eyes when you’re ready. Acknowledge your practice with gratitude.

    Looking for more ways to build your own mindfulness meditation practice? Check out Mindful’s Getting Started page.



    Source link

  • Boost Compassion With A Loving-Kindness Meditation

    Boost Compassion With A Loving-Kindness Meditation

    Time required

    15 minutes daily

    Loving-kindness meditation:

    Relax Your Body:

    Close your eyes. Sit comfortably with your feet flat on the floor and your spine straight. Relax your whole body. Keep your eyes closed throughout the whole visualization and bring your awareness inward. Without straining or concentrating, just relax and gently follow the instructions.

    Take a deep breath in. And breathe out.

    Bring Your Attention To The Warmth of Your Heart

    Keeping your eyes closed, think of a person close to you who loves you very much. It could be someone from the past or the present; someone still in life or who has passed; it could be a spiritual teacher or guide. Imagine that person standing on your right side, sending you their love. That person is sending you wishes for your safety, for your well-being and happiness. Feel the warm wishes and love coming from that person towards you.

    Now bring to mind the same person or another person who cherishes you deeply. Imagine that person standing on your left side, sending you wishes for your wellness, for your health and happiness. Feel the kindness and warmth coming to you from that person.

    Now imagine that you are surrounded on all sides by all the people who love you and have loved you. Picture all of your friends and loved ones surrounding you. They are standing sending you wishes for your happiness, well-being, and health. Bask in the warm wishes and love coming from all sides. You are filled, and overflowing with warmth and love.

    Send Loving-Kindness to Loved Ones

    Now bring your awareness back to the person standing on your right side. Begin to send the love that you feel back to that person. You and this person are similar. Just like you, this person wishes to be happy. Send all your love and warm wishes to that person.

    Repeat the following phrases, silently:

    May you live with ease, may you be happy, may you be free from pain. 
    May you live with ease, may you be happy, may you be free from pain.
    May you live with ease, may you be happy, may you be free from pain.

    Now focus your awareness on the person standing on your left side. Begin to direct the love within you to that person. Send all your love and warmth to that person. That person and you are alike. Just like you, that person wishes to have a good life.

    Repeat the following phrases, silently:

    Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness.
    Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness.
    Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness.

    Now picture another person that you love, perhaps a relative or a friend. This person, like you, wishes to have a happy life. Send warm wishes to that person.

    Repeat the following phrases, silently:

    May your life be filled with happiness, health, and well-being.
    May your life be filled with happiness, health, and well-being.
    May your life be filled with happiness, health, and well-being.

    Send Loving-Kindness to Neutral People

    Now think of an acquaintance, someone you don’t know very well and toward whom you do not have any particular feeling. You and this person are alike in your wish to have a good life.

    Send all your wishes for well-being to that person, repeating the following phrases, silently:

    Just as I wish to, may you also live with ease and happiness.
    Just as I wish to, may you also live with ease and happiness.
    Just as I wish to, may you also live with ease and happiness.

    Now bring to mind another acquaintance toward whom you feel neutral. It could be a neighbor, or a colleague, or someone else that you see around but do not know very well. Like you, this person wishes to experience joy and well-being in his or her life.

    Send all your good wishes to that person, repeating the following phrases, silently:

    May you be happy, may you be healthy, may you be free from all pain. 
    May you be happy, may you be healthy, may you be free from all pain. 
    May you be happy, may you be healthy, may you be free from all pain. 

    Send Loving-Kindness to All Living Beings

    Now expand your awareness and picture the whole globe in front of you as a little ball.

    Send warm wishes to all living beings on the globe, who, like you, want to be happy:

    Just as I wish to, may you live with ease, happiness, and good health. 
    Just as I wish to, may you live with ease, happiness, and good health.
    Just as I wish to, may you live with ease, happiness, and good health.

    Take a deep breath in. And breathe out. And another deep breath in and let it go. Notice the state of your mind and how you feel after this meditation.

    When you’re ready, you may open your eyes.

    This article was adapted from Greater Good In Action, a site launched by UC Berkeley’s Greater Good Science Center. This exercise draws on a guided meditation created by researcher Emma Seppälä, Science Director of Stanford University’s Center for Compassion and Altruism Research and Education and author of The Happiness Track (Harper One, 2016) and Sovereign (Hay House, 2024).



    Source link

  • 12 Minute Meditation: Transform Shame Into Self-Trust

    12 Minute Meditation: Transform Shame Into Self-Trust

    Exploring difficult emotions and experiences may be the key to loosening their hold over us. Gentle awareness of our inner world allows us to transform shame in this practice from Patricia Rockman, MD.

    Becoming familiar with a difficult emotion means getting interested and curious about the experience, like you might do when visiting a new city. Take it slow, uncovering new “territory” a bit at a time instead of trying to get to know it all at once. As you navigate shame, you learn that you can sit with uncomfortable feelings, and that they will eventually pass. Over time, you develop resilience, self-knowledge, and trust in yourself—the best antidotes to the self-judgment that shame inspires.

    Thoughts and feelings are larger and scarier when they’re left unexplored and kept in the shadows.

    Whether you’re experiencing feelings of shame right now or have buried shame that you’ve been avoiding, are you willing to get to know it a bit better? Remember, thoughts and feelings are larger and scarier when they’re left unexplored and kept in the shadows.

    12-Minute Meditation: Transform Shame Into Self-Trust

    1. Take a comfortable meditation posture, eyes closed if comfortable. Begin by bringing attention to the body sitting. Attending to the base of the body as it makes contact with the surface you are resting on. Allowing the jaw to soften, shoulder blades sliding down the back and hands at rest in the lap or on your thighs.
    2. Turn your attention to the sensations of breathing at the level of the belly. Attending to the in-breath and the out-breath, the rising and falling of the abdomen. Perhaps letting the breath move in and out of the body naturally, as best you can.
    3. And now, gently bringing to mind an experience or memory, a time in which you felt shame. Maybe it was something you did or something that someone else said about you or to you. Whatever it is, turning toward this memory, experience, or situation gently, as best you can, checking in with what thoughts are present, what emotions, and what body sensations.
    4. Without needing to change or fix anything, beginning to explore what is arising or what is here right now. If there are specific thoughts, as best you can, experiencing them as sensations of the mind, as events that come and go. If there are emotions, naming or labeling them as they make themselves known. Saying to yourself, “Shame is here,” or fear, anxiety, or guilt, whatever it is, and staying with these for a few moments.
    5. And now, shifting your attention to any associated sensations in the body. Investigate these with friendly interest, getting curious about them, even if they’re unwanted or intense, really getting to know them, if that is possible in this moment.
    6. If the sensations are particularly intense or strong, saying to yourself, “This is a moment of difficulty. I can be with this, it’s already here.” If it is helpful, breathing into the sensations, expanding on the in-breath and softening on the out-breath, staying with these sensations as long as they are capturing your attention.
    7. If this is too difficult or feels overwhelming, there is always the choice to return your attention to the breath at the belly or to open your eyes, letting go of this practice. Otherwise, continuing with this attention to the sensations in the body…
    8. And now, returning to the sensations of breathing in the abdomen, to the rising and falling of the belly with each breath, breathing in and breathing out.
    9. And when you’re ready, bringing attention to the entire body, to any and all sensations, resting here in a more spacious awareness, if this is available.
    10. Then gently, with this shameful experience in the background now, asking yourself: Can I let this be as it is? (It’s already here, after all.) Can I let it go? (It’s already happened.) Does it need addressing? Do I have to take an action? If so, what? Can I shift my attitude, bringing a different perspective to this experience? And then gently opening the eyes if they have been closed and letting go of this practice.



    Source link