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By Body&Brain
Week 1 - Mindfulness
Release unmanageable thoughts and mental chatter.
Week 2 - Physical Well-Being
Increase physical energy. Release doubt and uncertainty.
Week 3 - Emotional Well-Being
Release unwanted emotions. Increase ability to manage emotions.
Week 4 - Mental Well Being
Increase mental clarity, productivity, and creativity. Improve sleep.
Week 5 - Utilizing Mindfulness to Improve Your Life
Improve internal and external communication
Mind
Body
Past
Future
The key is stimulation.
Pain / Discomfort
Emotions
Tension
Rest, Digest, & Heal
- Heart rate goes up
- Blood pressure increases
- Respiration accelerates
- Sugar is released into blood
- Stress hormones increase
- Heart rate goes down
- Blood pressure decreases
- Respiration slows down
- Sugar is stored
- Immune activities increase
Mind
Body
Example: Push Ups
I want to do push ups.
I will do push ups.
I will do push ups right now.
I will do 5 push ups right now.
I will do 6 push ups right now.
I will do 4 push ups right now.
(Thought)
(Desire)
Is this good for me?
Mind and Body Meet In Time and Space
Some key concepts from previous sessions:
Last time we practiced different ways of stimulating the body
Which one was most effective in bringing awareness back?
Thinking about the Body
Sweeping the Body
Tapping the Body
What do you notice from your body, emotions, and mind?
How?
Move your body!
Rest, Digest, & Heal
- Heart rate goes up
- Blood pressure increases
- Respiration accelerates
- Sugar is released into blood
- Stress hormones increase
- Heart rate goes down
- Blood pressure decreases
- Respiration slows down
- Sugar is stored
- Immune activities increase
Rest, Digest, & Heal
- Heart rate goes up
- Blood pressure increases
- Respiration accelerates
- Sugar is released into blood
- Stress hormones increase
- Heart rate goes down
- Blood pressure decreases
- Respiration slows down
- Sugar is stored
- Immune activities increase
During meditation, theta waves were most abundant in the frontal and middle parts of the brain.
"These types of waves likely originate from a relaxed attention that monitors our inner experiences. Here lies a significant difference between meditation and relaxing without any specific technique," emphasizes Lagopoulos.
"Previous studies have shown that theta waves indicate deep relaxation and occur more frequently in highly experienced meditation practitioners. The source is probably frontal parts of the brain, which are associated with monitoring of other mental processes."
"When we measure mental calm, these regions signal to lower parts of the brain, inducing the physical relaxation response that occurs during meditation."
Brain waves and meditation
Date: March 31, 2010
Source: The Norwegian University of Science and Technology (NTNU)
https://www.sciencedaily.com/releases/2010/03/100319210631.htm
"A recent review by Lynch et al. at the Royal College of Physicians of Ireland looked at 37 studies that had examined the effects of mantra in the general population on outcomes of anxiety, stress, depression, burnout, anger and psychological distress. The findings indicate that mantra meditation interventions may have beneficial effects on mental health in the general population."
Julie Lynch, Lucia Prihodova, Pádraic J. Dunne, Áine Carroll, Cathal Walsh, Geraldine McMahon, BarryWhite. 2018. Mantra meditation for mental health in the general population: A systematic review.European Journal of Integrative Medicine, Volume 23, October 2018, Pages 101-108. https://doi.org/10.1016/j.eujim.2018.09.010
from https://www.psychologytoday.com/us/blog/living-forward/201906/mantra-powerful-way-improve-your-well-being
How much of our mental activity is conscious?
People say, "You are what you eat," but what about, "You are what you think (habitually)"?
Example: Push Ups
I want to do push ups.
I will do push ups.
I will do push ups right now.
I will do 5 push ups right now.
I will do 6 push ups right now.
I will do 4 push ups right now.
(Thought)
(Desire)
Is this good for me?
Mind and Body Meet In Time and Space
Racing Thoughts can be an obstacle. Calm them with movement and rhythm
Emotions and strong feelings can make us tense, tired, and unimaginative. Let them flow with sound or free expression
Limiting information, often based on past experience, can stop us from believing in ourselves. Use positive messages
The real work is not just making it happen, it's in preparing yourself to choose with your 100%
Agree?
Disagree?
Let's Practice and see...