Q & A with Jeffrey Brantley, MD ~ Author of Five Good Minutes
Q. Let’s start with the question everyone asks when they hear about
Five Good Minutes:
How in the world can only five minutes in the morning help someone who’s overwhelmed by stress?
A. In mindfulness-based stress reduction classes, we like to say, “It’s not the stress but how you handle the stress that makes all the difference.”
People often handle their stress ineffectively in ways they do not even realize. One of the results of stress is that the stress reaction in the body becomes activated.
The familiar elements of this reaction include a general state of hyper-arousal, racing heart, tightening muscles, and increased blood pressure.
When stress reactivity becomes chronic—frequently arising over extended periods of time—then the person experiences this hyper-arousal as distressing and usually develops ways to deal with the distress they feel.
They might say they are “stressed out” or feel “overwhelmed by stress.” They look for ways to reduce the feelings of distress they feel, both consciously and unconsciously.
Unfortunately, many of the ways of coping with chronic stress that people exhibit actually become harmful over time.
These ways frequently involve habits of inattention to what is present, denial of feelings, seeking distraction, and engaging in destructive compulsive behaviors (such as substance abuse, overeating, or doing MORE work!).
Because the experience of stress reactivity is felt in the body and emotionally and cognitively as well, then the means of coping may target all of these dimensions of oneself. Increased susceptibility to stress-related illness, and vulnerabilityto addictive behaviors are common examples of the cost of not coping successfully with stress.
This is where even five minutes can make a difference.
By stopping and becoming present through mindful breathing, setting intention, and acting wholeheartedly to practice ease, relaxation, awareness, joy, connection, or any of the other subjects in Five Good Minutes, one actually interrupts the unconscious patterns of reacting to stress and tastes a different way of being in the world and in one’s own life.
Of course, the old habits are strong. But, if one has had a personal taste of something different, if they have had a direct personal experience of ease or connection, for example, then the truth of this experience can be a catalyst for change in how they approach other moments of life.
The practice they do for five good minutes can be a seed that becomes a beautiful flower in their life if they can learn to cultivate it.
Q. How did a conventional doctor, a psychiatrist, get so involved with practices that have historically found a home in monasteries, not in hospitals?
A. I was fortunate that during my psychiatry residency at the University of California at Irvine Medical Center, there were opportunities to explore what have now come to be known as mind-body practices.
Mind-body simply means any method that takes advantage of the connection between mind (including brain and nervous system) and the organ systems and functional elements of the body. Examples of mind-body methods include practices such as imagery, clinical hypnosis, and, of course, meditation, including mindfulness meditation.
In the last twenty-five to thirty years or so, Western medical science has come to recognize increasingly the power of mind-body methods in an overall approach to health care.
One of the most important aspects of mind-body medicine, at least for many of us in the field, is the fact that when a person takes up a mind-body method, they are taking increased responsibility for their own health, and are more empowered in that direction.
So, in response to your question, I could say that I was fortunate to be in the right place at the right time! I was exposed to mind-body methods, including meditation, at a time when Western medicine was becoming interested in the subject.
Q. The subtitle of your book promises increased calm and focus. How do they influence each other?
A. Focus here refers to directing attention. Where is attention “focused?” What interferes with focusing attention? What supports focused attention?
Without realizing it, many people are actually training themselves not to have sustained focus of attention.
Their attention moves rapidly and habitually from one object to another. Often, there is an underlying sense of urgency or even distress driving this movement of attention.
The exercises in this book call for focusing attention during the “five good minutes” on the experience itself.
Focus here actually supports acting wholeheartedly. When attention is focused it can actually lead to increased feelings of calm and ease (as when the “relaxation response” is activated in mind and body). Or, when one is relatively calm (not agitated), then the ability to focus is usually stronger.
Q. One of the practices in Five Good Minutes is called “license to do nothing.” For many Americans that’s like saying license to be lazy, after all we’re steeped in the Protestant work ethic. Do you see this attitude in people you work with and how do you respond to it?
A. I don’t think the issue is so much about being lazy, as it is about the importance of practicing self-care. I see many people with significant health issues related to stress who work heavy schedules, but who do little to manage the stress or to bring balance and support into their lives. Unfortunately, many people have come to believe that the only time they can be relaxed is when they are sleeping! We live in an over-stimulated, hyperactive culture where doing, doing, doing seems to have become the standard of behavior.
If activity does not produce measurable, “billable” results, then somehow it is not deemed worthy. Health consequences of such busyness abound.
They include all the signs of stress, such as irritability, fatigue, poor sleep, poor concentration, increased vulnerability to infections and colds, and impact upon a variety of illnesses including hypertension, diabetes, allergies, and even cancer.
Being willing to stop and to make time for oneself is not being lazy or selfish, it is simply being smart. I like to think of making time for oneself this way as practicing self-care.
Of course, one could be selfish about self-care, but in my experience, most people err way too far the other way. That is, they more often tend to neglect their own interests related to health and well-being.
People do NOT tend to neglect their obligations in favor of excessive self-care!
Taking the time to do any of the 100 exercises in Five Good Minutes is one way to practice self-care.
There are many other ways as well.
The important thing is actually to begin some form of self-care.
Self-care is closely related to values, and the sense of meaning, and purpose in life.
Self-care includes taking time to inquire: what is important in your life? What are your deepest values? How are they being served, or not served?
Once in the habit of doing some self-care, it is easier to look more broadly at the demands in one’s life.
Then, wherever and whenever necessary, the work of restoring and maintaining a more balanced approach to work, life, family, and personal needs can happen.
Five Good Minutes ~ a book well worth reading- just click on the icon below:
Get a copy for yourself (also a great gift for someone you care about).
Until next time...
To your Mind, Body & Spirit ~
Many Blessings,
Dr. Mike
P.S. Do you have a family member, friend or collegue that would be interested and/or might benefit from our Newsletter-Blog? If so, please feel free to guide them on over! -http://www.meditationandmore.com/
Sunday, September 30, 2007
Friday, September 28, 2007
Can You Beat Stress in Five Minutes?...
Psychiatrist Jeffrey Brantley says you can and he should know.
Dr. Brantley is an extrodinary Psychiatrist. I interviewed on two separate occassions. He is a kind and generous person.
He’s the founder and director of the Mindfulness-Based Stress Reduction Program at Duke University’s Center for Integrative Medicine and he has written a wonderful book - "In Five Good Minutes: 100 Morning Practices to Help You Stay Calm & Focused All Day Long" (April 2005).
In "Five Good Minutes" you will find five-minute exercises that you can use everyday to:
• Increase mindfulness and stay in the present moment
• Keep focused on what really matters
• Develop self-nurturing skills that you can use anytime, anywhere
• Stop minor annoyances from creating major stress
• Limit your reaction to stress-triggers
Why five minutes in the morning?
The morning is the best time to break away from old habits of thinking and feeling and to set a new direction for yourself and how you will be in your day,” says Brantley.
For many of us, our minds and spirits are clouded by worries within minutes after waking and it seems as though the tone of our day is set shortly after our eyes open.
In Five Good Minutes, you’ll learn that your mood doesn’t have to by governed by worries and anxieties. By taking just five minutes in the morning to do one of the exercises you can change course and infuse clarity and calm into your day.
Mindfulness and why it’s so important ~
Mindfulness is an awareness that is not thinking.
It is awareness that is capable of recognizing thoughts and emotions as they occur and does not identify with them.
Mindfulness is a friendly, nonjudging, allowing, present-moment awareness,” says Brantley. For over two-thousand years mindfulness has been a key component of Buddhist practice and thought.
Now, its made its way from the monastery to the therapist’s office because research shows that it’s effective in relieving the anxiety and stress that plague us an unprecedented rate.
In Five Good Minutes, Dr. Brantley offers mindfulness exercises that draw from ancient spiritual practices and have the imprimatur of modern science.
Making an important and life-changing intention just another item on your to-do list is a common pitfall to achieving it.
In Five Good Minutes, Brantley shows you how to skillfully set an intention. This means declaring your intention to move toward an important value or goal and making a commitment to maintain a nurturing attitude as you work toward it.
When you set an intention skillfully you don’t sacrifice temporary joy in the present for everlasting peace in the future.
Check it out at:
Dr. Brantley is an extrodinary Psychiatrist. I interviewed on two separate occassions. He is a kind and generous person.
He’s the founder and director of the Mindfulness-Based Stress Reduction Program at Duke University’s Center for Integrative Medicine and he has written a wonderful book - "In Five Good Minutes: 100 Morning Practices to Help You Stay Calm & Focused All Day Long" (April 2005).
In "Five Good Minutes" you will find five-minute exercises that you can use everyday to:
• Increase mindfulness and stay in the present moment
• Keep focused on what really matters
• Develop self-nurturing skills that you can use anytime, anywhere
• Stop minor annoyances from creating major stress
• Limit your reaction to stress-triggers
Why five minutes in the morning?
The morning is the best time to break away from old habits of thinking and feeling and to set a new direction for yourself and how you will be in your day,” says Brantley.
For many of us, our minds and spirits are clouded by worries within minutes after waking and it seems as though the tone of our day is set shortly after our eyes open.
In Five Good Minutes, you’ll learn that your mood doesn’t have to by governed by worries and anxieties. By taking just five minutes in the morning to do one of the exercises you can change course and infuse clarity and calm into your day.
Mindfulness and why it’s so important ~
Mindfulness is an awareness that is not thinking.
It is awareness that is capable of recognizing thoughts and emotions as they occur and does not identify with them.
Mindfulness is a friendly, nonjudging, allowing, present-moment awareness,” says Brantley. For over two-thousand years mindfulness has been a key component of Buddhist practice and thought.
Now, its made its way from the monastery to the therapist’s office because research shows that it’s effective in relieving the anxiety and stress that plague us an unprecedented rate.
In Five Good Minutes, Dr. Brantley offers mindfulness exercises that draw from ancient spiritual practices and have the imprimatur of modern science.
Making an important and life-changing intention just another item on your to-do list is a common pitfall to achieving it.
In Five Good Minutes, Brantley shows you how to skillfully set an intention. This means declaring your intention to move toward an important value or goal and making a commitment to maintain a nurturing attitude as you work toward it.
When you set an intention skillfully you don’t sacrifice temporary joy in the present for everlasting peace in the future.
Check it out at:
Tuesday, September 25, 2007
Creating personal time...
Each of us needs some time that is strictly and entirely our own, and we should experience it daily.
Preferably, it should be the same time every day —perhaps a half hour after dinner or fifteen minutes just before the start of work, or a few 10 minute breaks during the work day/ afternoon uninterrupted by meetings, phone calls or chats.
Try making this a time for meditation, for contemplation or just for the enjoyment of the things/world around you.
This can sometimes be perceived as "nonproductive" time - but it truly isn't when you see it instead as a way of being Present in the process of life, and not having some end result in mind.
People who take this time, particuarly first thing in the morning, will notice a positive effect.
Starting the day tuned in to your own rhythm sets up a pattern that you can continue throughout the day.
A leisurely walk by yourself or with the dog, taking a bath, inhaling a good scent, meditating, conscious breathing, just listening to music, reading poetry or something inspiring — these all allow us to feel our inner rhythm, and strengthen it, so it can stay with us.
While the importance of such time has long been acknowledged, actually doing it and sticking to it, can be difficult. Among other things, it requires developing the ability to say no.
In this case, the boundaries should not be too flexible. The benefits are only obtainable if you insist on the time for yourself alone.
One of the hardest interruptions of creating this time is - self-interruption. There are the bills to pay, the lawn to be mowed, the kids, the important phone call, the letter/email waiting for an answer, etc...-
But, just do it - make a concerted effort to create a block of time for yourself.
Try cutting a half hour out of your busy schedule to do something you find compelling in itself without tying it to the progress of a "productive" goal or outcome.
"Taking care of yourself, helps you to better take care of everything else"
Until next time...
To your Mind, Body & Spirit ~
Many Blessings,
Dr. Mike
P.S. Do you have a family member, friend or collegue that would be interested and/or might benefit from our Newsletter or Blog? If so, please feel free to guide them on over! -http://www.meditationandmore.com/
Preferably, it should be the same time every day —perhaps a half hour after dinner or fifteen minutes just before the start of work, or a few 10 minute breaks during the work day/ afternoon uninterrupted by meetings, phone calls or chats.
Try making this a time for meditation, for contemplation or just for the enjoyment of the things/world around you.
This can sometimes be perceived as "nonproductive" time - but it truly isn't when you see it instead as a way of being Present in the process of life, and not having some end result in mind.
People who take this time, particuarly first thing in the morning, will notice a positive effect.
Starting the day tuned in to your own rhythm sets up a pattern that you can continue throughout the day.
A leisurely walk by yourself or with the dog, taking a bath, inhaling a good scent, meditating, conscious breathing, just listening to music, reading poetry or something inspiring — these all allow us to feel our inner rhythm, and strengthen it, so it can stay with us.
While the importance of such time has long been acknowledged, actually doing it and sticking to it, can be difficult. Among other things, it requires developing the ability to say no.
In this case, the boundaries should not be too flexible. The benefits are only obtainable if you insist on the time for yourself alone.
One of the hardest interruptions of creating this time is - self-interruption. There are the bills to pay, the lawn to be mowed, the kids, the important phone call, the letter/email waiting for an answer, etc...-
But, just do it - make a concerted effort to create a block of time for yourself.
Try cutting a half hour out of your busy schedule to do something you find compelling in itself without tying it to the progress of a "productive" goal or outcome.
"Taking care of yourself, helps you to better take care of everything else"
Until next time...
To your Mind, Body & Spirit ~
Many Blessings,
Dr. Mike
P.S. Do you have a family member, friend or collegue that would be interested and/or might benefit from our Newsletter or Blog? If so, please feel free to guide them on over! -http://www.meditationandmore.com/
Thursday, September 20, 2007
Affirm your best life.
Learn to use visualization and affirmations to transform your life, your health and renew the joy and passion for life.
Imagine this...
Image waking up each morning bursting with excitement, joy and enthusiasm.
Image being able to create the life of your dreams.
Image bypassing struggle.
That is what this new program can do for you.
Learn how to leverage the power of affirmations.
Your Coach,
Dr. Mike
"Your Destiny Doctor"
Imagine this...
Image waking up each morning bursting with excitement, joy and enthusiasm.
Image being able to create the life of your dreams.
Image bypassing struggle.
That is what this new program can do for you.
Learn how to leverage the power of affirmations.
Your Coach,
Dr. Mike
"Your Destiny Doctor"
Tuesday, September 18, 2007
Meditation and Affirmations
Don’t you hate it when you feel overwhelmed?
Maybe for you it’s more of a feeling of being “stuck in a rut?”
Or perhaps are you searching for a way to turn your life around but you just don’t know quite how to do it?
If you can relate with any of these questions, you will not want to miss this Thursday's teleconference.
This Thursday evening at 9pm EST I have the honor and pleasure of interviewing Dr. Patricia Ross.
I’ve just discovered a Workbook that Dr. Ross co-authored with Scott Armstrong that takes you by the hand and walks you step-by-step through a program that will help YOU master using affirmations to achieve your desires in life.
Any desires.
Their powerful handbook called “Affirmations Handbook: A 30-day Guide to Actively Creating the Life You Want,” by Dr. Patricia Ross and Scott Sharp Armstrong.
To learn more about their new Workbook check out:
http://www.bestaffirmations.com/affiliates/jrox.php?id=1025
To participate in this call tonight (Thursday, September 20th) simply call in a few minutes before 9pm EST.
Conference Dial-in Number: (712) 775-7100
Participant Access Code: 388951# I look forward to "seeing" you on the call.
Your Coach,
Dr. Mike
"Your Destiny Doctor"
www.MeditationandMore.com
Maybe for you it’s more of a feeling of being “stuck in a rut?”
Or perhaps are you searching for a way to turn your life around but you just don’t know quite how to do it?
If you can relate with any of these questions, you will not want to miss this Thursday's teleconference.
This Thursday evening at 9pm EST I have the honor and pleasure of interviewing Dr. Patricia Ross.
I’ve just discovered a Workbook that Dr. Ross co-authored with Scott Armstrong that takes you by the hand and walks you step-by-step through a program that will help YOU master using affirmations to achieve your desires in life.
Any desires.
Their powerful handbook called “Affirmations Handbook: A 30-day Guide to Actively Creating the Life You Want,” by Dr. Patricia Ross and Scott Sharp Armstrong.
To learn more about their new Workbook check out:
http://www.bestaffirmations.com/affiliates/jrox.php?id=1025
To participate in this call tonight (Thursday, September 20th) simply call in a few minutes before 9pm EST.
Conference Dial-in Number: (712) 775-7100
Participant Access Code: 388951# I look forward to "seeing" you on the call.
Your Coach,
Dr. Mike
"Your Destiny Doctor"
www.MeditationandMore.com
Monday, September 17, 2007
Now it is your turn to write YOUR book!
You may know that I recently published my book, An Invitation to Personal Peace. It has been such a blast to get feedback from people in different parts of the world about the impact the book has had. I am so proud of the success of the book.
A question I have for you is...
Have you ever dreamed of writing a book?
If you have, please do yourself a favor and check out this site?
http://www.booksmeancredibility.com/vip/80
I'm going to do this (I have another book in me waiting to come out!).
I would love for you to do it too. I think we'll both love it.
The site explains everything.
Let's be "writing buddies," OK?
Your coach,
Dr. Mike Davison
P.S. Don't let your dream of a book die! Check out http://www.booksmeancredibility.com/vip/80
A question I have for you is...
Have you ever dreamed of writing a book?
If you have, please do yourself a favor and check out this site?
http://www.booksmeancredibility.com/vip/80
I'm going to do this (I have another book in me waiting to come out!).
I would love for you to do it too. I think we'll both love it.
The site explains everything.
Let's be "writing buddies," OK?
Your coach,
Dr. Mike Davison
P.S. Don't let your dream of a book die! Check out http://www.booksmeancredibility.com/vip/80
Thursday, September 13, 2007
Wake up tonight
Most Thursday evenings I have teleconferences.
Tonight I am going to be discussing mindfulness.
What is mindfulness? (Good question)
Mindfulness is simply being in the present moment.
Mindfulness is an effective way to reduce stress, increase self-awareness, enhance emotional intelligence, and undermine AUTOMATIC and REPETITIVE destructive thoughts, feelings and behaviors.
Mindfulness is about falling awake, connecting with ourselves, and appreciating the fullness of each moment of life.
If that sound like something you want more of, join me tonight.
To participate in this call tonight (Thursday September 13th) simply call in a few minutes before 9pm EST.
Conference Dial-in Number: (712) 775-7100
Participant Access Code: 388951#
I look forward to "seeing" you on the call.
Your Coach,
Dr. Mike
"Your Destiny Doctor"
www.MeditationandMore.com
P.S. You will get specific techniques to help you cultivate mindfulness.
Tonight I am going to be discussing mindfulness.
What is mindfulness? (Good question)
Mindfulness is simply being in the present moment.
Mindfulness is an effective way to reduce stress, increase self-awareness, enhance emotional intelligence, and undermine AUTOMATIC and REPETITIVE destructive thoughts, feelings and behaviors.
Mindfulness is about falling awake, connecting with ourselves, and appreciating the fullness of each moment of life.
If that sound like something you want more of, join me tonight.
To participate in this call tonight (Thursday September 13th) simply call in a few minutes before 9pm EST.
Conference Dial-in Number: (712) 775-7100
Participant Access Code: 388951#
I look forward to "seeing" you on the call.
Your Coach,
Dr. Mike
"Your Destiny Doctor"
www.MeditationandMore.com
P.S. You will get specific techniques to help you cultivate mindfulness.
Tuesday, September 11, 2007
Listen to this!!
Hello!
Here is the link to today blog radio show. Check it out!
http://blogtalkradio.com/hostpage.aspx?show_id=95581
Today we talked about Finding Your Life's Purpose.
This daily show is a collaboration with 5 individuals.
We humbly refer to ourselves as the Fab 5!
This is who we are.
Me, Dr. Mike Davison, Your Destiny Doctor, http://www.partnersinpurpose.com/ or http://www.meditationandmore.com/
Frank Gasiorowski, Mr90DayGoals, http://www.90daygoals.com/
Tracy Repchuk, Marketing Makeover Maestro http://www.millionairemarketingmiracles.com/
Ronda Del Boccio, The Storyation Lady http://www.storyation.com/
Penni Wild, The Dalai Momma http://www.reallifemagic.com/
The TodaysGuest Radio Show is aired each day, Monday to Friday at 10 am ET.You can listen 3 different ways:
1. You can listen to our show with your phone at:1-646-716-9817
2. You can listen on the internet at:www.BlogTalkRadio.com/todaysguest
3. You can listen to archived shows at:
www.BlogTalkRadio.com/todaysguest
I hope you check us out.
Your Coach,
Dr. Mike Davison
Your Destiny Doctor
Here is the link to today blog radio show. Check it out!
http://blogtalkradio.com/hostpage.aspx?show_id=95581
Today we talked about Finding Your Life's Purpose.
This daily show is a collaboration with 5 individuals.
We humbly refer to ourselves as the Fab 5!
This is who we are.
Me, Dr. Mike Davison, Your Destiny Doctor, http://www.partnersinpurpose.com/ or http://www.meditationandmore.com/
Frank Gasiorowski, Mr90DayGoals, http://www.90daygoals.com/
Tracy Repchuk, Marketing Makeover Maestro http://www.millionairemarketingmiracles.com/
Ronda Del Boccio, The Storyation Lady http://www.storyation.com/
Penni Wild, The Dalai Momma http://www.reallifemagic.com/
The TodaysGuest Radio Show is aired each day, Monday to Friday at 10 am ET.You can listen 3 different ways:
1. You can listen to our show with your phone at:1-646-716-9817
2. You can listen on the internet at:www.BlogTalkRadio.com/todaysguest
3. You can listen to archived shows at:
www.BlogTalkRadio.com/todaysguest
I hope you check us out.
Your Coach,
Dr. Mike Davison
Your Destiny Doctor
More on meditation...
Meditation is a process (or mental techniques) by which we can get some insight into our 'consciousness' to better understand our entire mind-space and really get to know our real 'self' - mind, body and spirit.
Meditation has different meanings at different levels of the mind.At a physical level, the process of meditation can be focused on just what we see, hear, taste, smell, touch or feel - one at a time. It is a state of experience without any thought about the experience.
At a behavioral level, meditation can help us to focus on our actions while working or talking -to have complete awareness of those actions.
At a emotional level, meditation can be focused on and have influence on our emotions while thinking or talking with our inner voice (spirit/soul)- to be aware of our thoughts and emotions.
At a spiritual level, meditation can just be listening to our inner spirit/soul without any opposing thoughts and without any emotion.
At the "edge" of the mind, meditation is mind without any thought, like a paper on which nothing is written. It is to feel the silence within- venturing into an empty space- alone, yet connected and one with all!
At all "levels" - meditation = beneficial to our over-all well being.
Until next time...
To your Mind, Body & Spirit
~Many Blessings,
Dr. Mike
"Your Destiny Doctor"
P.S. Do you have a family member, friend or collegue that would be interested and/or might benefit from our Newsletter or Blog? If so, please feel free to guide them on over! -http://www.meditationandmore.com/
Meditation has different meanings at different levels of the mind.At a physical level, the process of meditation can be focused on just what we see, hear, taste, smell, touch or feel - one at a time. It is a state of experience without any thought about the experience.
At a behavioral level, meditation can help us to focus on our actions while working or talking -to have complete awareness of those actions.
At a emotional level, meditation can be focused on and have influence on our emotions while thinking or talking with our inner voice (spirit/soul)- to be aware of our thoughts and emotions.
At a spiritual level, meditation can just be listening to our inner spirit/soul without any opposing thoughts and without any emotion.
At the "edge" of the mind, meditation is mind without any thought, like a paper on which nothing is written. It is to feel the silence within- venturing into an empty space- alone, yet connected and one with all!
At all "levels" - meditation = beneficial to our over-all well being.
Until next time...
To your Mind, Body & Spirit
~Many Blessings,
Dr. Mike
"Your Destiny Doctor"
P.S. Do you have a family member, friend or collegue that would be interested and/or might benefit from our Newsletter or Blog? If so, please feel free to guide them on over! -http://www.meditationandmore.com/
Monday, September 10, 2007
An at work "breathing break"...
An at work "breathing break"...Most of us tend to breathe very shallowly, working for hours without taking a good, deep, cleansing breath.
When we catch ourselves sighing or yawning during the day, this may be a sign that the body is trying to take in more oxygen for optimal functioning.
But, it is quite common for many of us to continue to work long hours, eating meals on the run or skipping them altogether and not taking some well needed breaks...
Here is a quick breathing exercise that is easy to do in the middle of the day and can relieve stress and help to rejuvenate your well being both emotionally and physically.
It can be done while sitting at a desk- the steps are as follows:
1) Take a deep breath as you drop your chin toward your chest, touching the chest if possible. Exhale as you gently raise your head slowly to an upright position. Repeat as desired. It may also be helpful to do some “head rolls,” in which the head is rolled slowly to the right, to the chest, to the left, and to the chest in a semicircle.
2) Take a deep breath as you stretch your arms over your head. Hold your breath and the stretch for a few seconds, and then release both slowly.
3) Take a deep breath as you stretch your arms out in front of you. Hold your breath and the stretch for a few seconds, and then release both slowly.
4) Take a deep breath as you stretch your arms behind you. Hold your breath and the stretch for a few seconds, and then release both slowly.
After doing this I usually find myself a little more energized, getting more work done and with better quality.
Try it and maybe you will too!
Until next time...
To your Mind, Body & Spirit
~Many Blessings,
Dr. Mike
P.S. Do you have a family member, friend or collegue that would be interested and/or might benefit from our Newsletter or Blog? If so, please feel free to guide them on over! -http://www.meditationandmore.com/
When we catch ourselves sighing or yawning during the day, this may be a sign that the body is trying to take in more oxygen for optimal functioning.
But, it is quite common for many of us to continue to work long hours, eating meals on the run or skipping them altogether and not taking some well needed breaks...
Here is a quick breathing exercise that is easy to do in the middle of the day and can relieve stress and help to rejuvenate your well being both emotionally and physically.
It can be done while sitting at a desk- the steps are as follows:
1) Take a deep breath as you drop your chin toward your chest, touching the chest if possible. Exhale as you gently raise your head slowly to an upright position. Repeat as desired. It may also be helpful to do some “head rolls,” in which the head is rolled slowly to the right, to the chest, to the left, and to the chest in a semicircle.
2) Take a deep breath as you stretch your arms over your head. Hold your breath and the stretch for a few seconds, and then release both slowly.
3) Take a deep breath as you stretch your arms out in front of you. Hold your breath and the stretch for a few seconds, and then release both slowly.
4) Take a deep breath as you stretch your arms behind you. Hold your breath and the stretch for a few seconds, and then release both slowly.
After doing this I usually find myself a little more energized, getting more work done and with better quality.
Try it and maybe you will too!
Until next time...
To your Mind, Body & Spirit
~Many Blessings,
Dr. Mike
P.S. Do you have a family member, friend or collegue that would be interested and/or might benefit from our Newsletter or Blog? If so, please feel free to guide them on over! -http://www.meditationandmore.com/
Sunday, September 9, 2007
Taking Meditation Seriously...
A lot of people take anything they think has to do with religion, spirituality or any sort of "practice"- very seriously.
But, it doesn't have to be this way- First off, "meditation" is not a religion and it might behoove some of us to start taking a lot our daily stuff, "to-do-list" and Ourselves a little less seriously and embark on new (or old) endeavors/practices (like meditation) less seriously and more playfully!
Meditation is different than the sort of things that people are supposed to take seriously.
It doesn't have to involve intense "work".
It's not like practicing tennis, piano recitals, managing a company or studying for a major test- which one does in order to attain a certain level of perfection.
The practice of meditation can be much more laid back, and at the same time- really help to center, calm/relax and reduce the stresses of daily life (mental and physical) that come with "work".
Meditation Technique: Simply just watch what's going on - not only what's going on outside, but what's going on inside. Treat your own thoughts, your own reactions, your own emotions about what's going on outside as if those inside reactions were also outside things.
But you are just watching.
Just follow along, and simply observe how they go.
If you sit or lie still and simply observe what is happening: all the sounds outside, all the different shapes and lights in front of your eyes, all the feelings on your skin, inside your skin, belly rumbles, thoughts going on inside your head -- chatter, chatter, chatter. "I ought to be doing such and such.... I should have done this, maybe I should do that, etc..." -- all that is going on -- when you simply just watch/observe everything, without attempting to change it in any way, without judging it, without calling it good or bad - just watch - it can be fun and it somehow has the magical power of letting us release and let it go.
A lot of our daily stress/anxiety, etc... can be alleviated this way - it's kind of like releasing a balloon to the sky and watching it simply and gently float away and out of sight.
The benefits of meditation are serious and powerful, but the way of thinking about and practicing it- doesn't have to be so serious.
Enjoy, have fun with it!
Until next time...
To your Mind, Body & Spirit
~Many Blessings,
Dr. Mike Davison
P.S. Do you have a family member, friend or collegue that would be interested and/or might benefit from our Newsletter or Blog? If so, please feel free to guide them on over! -http://www.meditationandmore.com/
But, it doesn't have to be this way- First off, "meditation" is not a religion and it might behoove some of us to start taking a lot our daily stuff, "to-do-list" and Ourselves a little less seriously and embark on new (or old) endeavors/practices (like meditation) less seriously and more playfully!
Meditation is different than the sort of things that people are supposed to take seriously.
It doesn't have to involve intense "work".
It's not like practicing tennis, piano recitals, managing a company or studying for a major test- which one does in order to attain a certain level of perfection.
The practice of meditation can be much more laid back, and at the same time- really help to center, calm/relax and reduce the stresses of daily life (mental and physical) that come with "work".
Meditation Technique: Simply just watch what's going on - not only what's going on outside, but what's going on inside. Treat your own thoughts, your own reactions, your own emotions about what's going on outside as if those inside reactions were also outside things.
But you are just watching.
Just follow along, and simply observe how they go.
If you sit or lie still and simply observe what is happening: all the sounds outside, all the different shapes and lights in front of your eyes, all the feelings on your skin, inside your skin, belly rumbles, thoughts going on inside your head -- chatter, chatter, chatter. "I ought to be doing such and such.... I should have done this, maybe I should do that, etc..." -- all that is going on -- when you simply just watch/observe everything, without attempting to change it in any way, without judging it, without calling it good or bad - just watch - it can be fun and it somehow has the magical power of letting us release and let it go.
A lot of our daily stress/anxiety, etc... can be alleviated this way - it's kind of like releasing a balloon to the sky and watching it simply and gently float away and out of sight.
The benefits of meditation are serious and powerful, but the way of thinking about and practicing it- doesn't have to be so serious.
Enjoy, have fun with it!
Until next time...
To your Mind, Body & Spirit
~Many Blessings,
Dr. Mike Davison
P.S. Do you have a family member, friend or collegue that would be interested and/or might benefit from our Newsletter or Blog? If so, please feel free to guide them on over! -http://www.meditationandmore.com/
Friday, September 7, 2007
Insomnia, Bedtime Rituals, Meditation...
Insomnia is a common response to the normal stress of daily life.
In a lot cases involving insomnia/sleep disorders- with the help of anti-stress mind-body practices, herbal remedies and self care routines, you can gently ease the tension and anxiety built up throughout your day.
Creating a regular bed/sleep time and routine is key to achieving healthy sleep- also incorporating a nightly ritual of a meditation technique or listening to guided visualization/meditation cds with calming music can have a strong influence on the nervous system and help to slow down your mind and contribute to a better -solid night's sleep.
For some people, meditation, deep breathing or any relaxation-promoting practice before sleep can reduce alertness and arousal.
But no matter what routine you adopt, it’s crucial to resist fretting over your sleep (or lack thereof).
Just try taking a moment or many moments- to devote yourself to some healthy tension-melting pampering, during the day and at bedtime to aid in catching some quality zzz's!
Until next time...
To your Mind, Body & Spirit
~Many Blessings,
Dr. Mike
mike@meditationandmore.com
847 490-7689
P.S. Do you have a family member, friend or collegue that would be interested and/or might benefit from our Newsletter or Blog? If so, please feel free to guide them on over! -http://www.meditationandmore.com/
In a lot cases involving insomnia/sleep disorders- with the help of anti-stress mind-body practices, herbal remedies and self care routines, you can gently ease the tension and anxiety built up throughout your day.
Creating a regular bed/sleep time and routine is key to achieving healthy sleep- also incorporating a nightly ritual of a meditation technique or listening to guided visualization/meditation cds with calming music can have a strong influence on the nervous system and help to slow down your mind and contribute to a better -solid night's sleep.
For some people, meditation, deep breathing or any relaxation-promoting practice before sleep can reduce alertness and arousal.
But no matter what routine you adopt, it’s crucial to resist fretting over your sleep (or lack thereof).
Just try taking a moment or many moments- to devote yourself to some healthy tension-melting pampering, during the day and at bedtime to aid in catching some quality zzz's!
Until next time...
To your Mind, Body & Spirit
~Many Blessings,
Dr. Mike
mike@meditationandmore.com
847 490-7689
P.S. Do you have a family member, friend or collegue that would be interested and/or might benefit from our Newsletter or Blog? If so, please feel free to guide them on over! -http://www.meditationandmore.com/
Thursday, September 6, 2007
Meditation and emotional balance
Regular meditation is very effective in stabalizing one's mood and achieving emotional balance. Just by sitting still and observing our experience without trying to change it, we realise that every mental state comes and goes- that nothing is permanent and fixed.
Neither pain or happiness lasts forever.When we understand the "coming and going" of our emotional states (somewhat like the weather!) we can begin to feel less fearful or bothered by our "negative" emotions and take them more in stride and less driven to run away, lash out or perhaps push and bury them deep down inside.
Although it is often drowned out by our mental busyness with the stresses and responsibilities of daily life, no matter what our outer circumstances may be, there is a natural, quiet place available to all of us.Meditation is a wonderful way to connect with that place- our inner balance and once we come in contact with it, it becomes an invaluable refuge."Meditation is not a way of making your mind quiet. It's a way of entering into the quiet that's already there-buried under the 50,000 thoughts the average person thinks every day." ~ Deepak Chopra
Until next time...
To your Mind, Body & Spirit
~Many Blessings,
Dr. Mike
P.S. Do you have a family member, friend or collegue that would be interested and/or might benefit from our Newsletter or Blog? If so, please feel free to guide them on over! -http://www.meditationandmore.com/
Neither pain or happiness lasts forever.When we understand the "coming and going" of our emotional states (somewhat like the weather!) we can begin to feel less fearful or bothered by our "negative" emotions and take them more in stride and less driven to run away, lash out or perhaps push and bury them deep down inside.
Although it is often drowned out by our mental busyness with the stresses and responsibilities of daily life, no matter what our outer circumstances may be, there is a natural, quiet place available to all of us.Meditation is a wonderful way to connect with that place- our inner balance and once we come in contact with it, it becomes an invaluable refuge."Meditation is not a way of making your mind quiet. It's a way of entering into the quiet that's already there-buried under the 50,000 thoughts the average person thinks every day." ~ Deepak Chopra
Until next time...
To your Mind, Body & Spirit
~Many Blessings,
Dr. Mike
P.S. Do you have a family member, friend or collegue that would be interested and/or might benefit from our Newsletter or Blog? If so, please feel free to guide them on over! -http://www.meditationandmore.com/
Wednesday, September 5, 2007
Another dimension...
Another dimension...
While many people are initially drawn to meditation for myriad of health related benefits - learning to relax, stress reduction, better focus or to boost energy, they might also discover that meditation can be a wonderful window to self-exploration.
Sometimes without intending it, people who practice meditation find themselves opening up to new ways of questioning and thinking about themselves and their lives.This is a more difficult and personal attribute/benefit of meditation and one hard to describe, but nonetheless, is one that many people who meditate come to experience and benefit positively from in many ways.
I have come to realize the power and importance of meditation.It helps to control your mind and your heart and controlling oneself is a step towards success.
Meditation can bring a great change in every mind and soul."The soul loves to meditate, for in contact with the Spirit lies its greatest joy. If, then you experience mental resistance during meditation, remember that reluctance to meditate comes from the ego; it doesn't belong to the soul."- Paramahansa Yoganan
Until next time...
To your Mind, Body & Spirit
~Many Blessings,
Dr. Mike
P.S. Do you have a family member, friend or collegue that would be interested and/or might benefit from our Newsletter-Blog? If so, please feel free to guide them on over! -www.meditationandmore.com
While many people are initially drawn to meditation for myriad of health related benefits - learning to relax, stress reduction, better focus or to boost energy, they might also discover that meditation can be a wonderful window to self-exploration.
Sometimes without intending it, people who practice meditation find themselves opening up to new ways of questioning and thinking about themselves and their lives.This is a more difficult and personal attribute/benefit of meditation and one hard to describe, but nonetheless, is one that many people who meditate come to experience and benefit positively from in many ways.
I have come to realize the power and importance of meditation.It helps to control your mind and your heart and controlling oneself is a step towards success.
Meditation can bring a great change in every mind and soul."The soul loves to meditate, for in contact with the Spirit lies its greatest joy. If, then you experience mental resistance during meditation, remember that reluctance to meditate comes from the ego; it doesn't belong to the soul."- Paramahansa Yoganan
Until next time...
To your Mind, Body & Spirit
~Many Blessings,
Dr. Mike
P.S. Do you have a family member, friend or collegue that would be interested and/or might benefit from our Newsletter-Blog? If so, please feel free to guide them on over! -www.meditationandmore.com
Tuesday, September 4, 2007
From a doubter to a believer in meditation
"At first a doubter, but now a believer in meditation"(This post was written by Dr. Tom Gross - an emergency medical services director for the Novato Fire Protection District) -
I am coming up on an anniversary of sorts, but not an anniversary that warrants a brass band, jewelry or flowers, but nonetheless an anniversary that will remain fixed in my calendar for many years to come. It's the anniversary of the only time that I ever participated in an invasion.We knew it was coming. We prepared our equipment. We loaded a C-130 transport to within a margin of its carrying capacity, a hard thing to accomplish. Finally, in accordance with the old rule that warfare is 99 percent boredom and 1 percent sheer terror, after an incredible wait, we were in the air at night, lights out, for a seven-hour flight, tracked by the air defense radar of several different opposing forces.Sitting still for seven hours was the easy part, but what do you do with your mind during that interval? How do you prepare yourself mentally for the great unknown that is bearing down upon you?
Some people went over their checklists in their minds. Some people fiddled with their personal gear, such as night vision goggles, backpacks and vests. Others pretended to sleep.
Then I remembered that I had a special skill for occasions like this. Many years before I had learned to meditate; that is, to make my mind as "still as the flame of a candle in a windless place."I was not sitting in a lotus position on a bed of elephant grass. I was bent into a cloth troop seat. I was not smelling incense or fragrant oil, unless you consider jet fuel to be fragrant. I was not sitting quietly in a meditation hall; I was 15 feet from an Allison turboprop engine. I was not seeking nirvana, but I was seeking to focus my attention on where I wanted it to go, and not where it wanted to go. I focused on the present and not on the future.
When you see a newspaper advertisement for meditation, you usually see an attractive person, often female, sitting in a lotus position with eyes closed, the very image of serenity. When I think of meditation, I see something entirely different.
I see my friend Walter lying on a gurney with a 10-inch wound on his thigh, all the way down to the bone. The anaesthesiologist was there to "put him under," in order to have the wound repaired. Walter said, "No, doc, I can handle it. Just don't talk to me." Walter closed his eyes and meditated while the surgeon repaired his laceration. For over an hour, he neither winced nor flinched.
Meditation is not what most people think. It is not about religion. It is not about how you sit. It is not about how you vote or what books you read. It is about only one thing; namely, learning to put your mind where you want it without distraction or interruption. It requires intense concentration. In fact, it may be the most challenging task that I have ever attempted. The mind is a very noisy place. It is used to having its own way. It doesn't like being told what to do.There are 50 good reasons to meditate, and no good reasons not to. You may start meditating for one reason, and then continue it for many others. How would you like to gain control of your blood pressure without medicines?
Do you need help quitting smoking or alcohol or drugs? How would you like to control anger? How would you like to sleep better every night? How would you like to have more energy during the day? How would you like to do better in school? How would you like to improve your tennis game? Or, as in my situation, how would you like to stay focused and calm during periods of absolute terror?I was a "doubting Thomas." I thought that meditation was not for me; it was for those other kinds of people. An elderly man, a teacher, proved me wrong. He said, "Tom, don't take my word for it. You're a scientist. Try it on yourself. Give it eight weeks, and if you see no difference, then put it down and never come back."That was 20 years ago.
After reading this column, some people will say to me, "Meditation? Doc, you are a real flake." Some people might look at me and just nod their heads, almost imperceptibly.
Some will come to me, alone, and ask quietly, "Hey, Doc, tell me more."
Until next time...
To your Mind, Body & Spirit ~
Mindfully,
Dr. Mike
mike@meditationandmore.com
P.S. Do you have a family member, friend or collegue that would be
interested and/or might benefit from our Blog? If so, please feel free to guide them on over! - www.meditationandmore.com
I am coming up on an anniversary of sorts, but not an anniversary that warrants a brass band, jewelry or flowers, but nonetheless an anniversary that will remain fixed in my calendar for many years to come. It's the anniversary of the only time that I ever participated in an invasion.We knew it was coming. We prepared our equipment. We loaded a C-130 transport to within a margin of its carrying capacity, a hard thing to accomplish. Finally, in accordance with the old rule that warfare is 99 percent boredom and 1 percent sheer terror, after an incredible wait, we were in the air at night, lights out, for a seven-hour flight, tracked by the air defense radar of several different opposing forces.Sitting still for seven hours was the easy part, but what do you do with your mind during that interval? How do you prepare yourself mentally for the great unknown that is bearing down upon you?
Some people went over their checklists in their minds. Some people fiddled with their personal gear, such as night vision goggles, backpacks and vests. Others pretended to sleep.
Then I remembered that I had a special skill for occasions like this. Many years before I had learned to meditate; that is, to make my mind as "still as the flame of a candle in a windless place."I was not sitting in a lotus position on a bed of elephant grass. I was bent into a cloth troop seat. I was not smelling incense or fragrant oil, unless you consider jet fuel to be fragrant. I was not sitting quietly in a meditation hall; I was 15 feet from an Allison turboprop engine. I was not seeking nirvana, but I was seeking to focus my attention on where I wanted it to go, and not where it wanted to go. I focused on the present and not on the future.
When you see a newspaper advertisement for meditation, you usually see an attractive person, often female, sitting in a lotus position with eyes closed, the very image of serenity. When I think of meditation, I see something entirely different.
I see my friend Walter lying on a gurney with a 10-inch wound on his thigh, all the way down to the bone. The anaesthesiologist was there to "put him under," in order to have the wound repaired. Walter said, "No, doc, I can handle it. Just don't talk to me." Walter closed his eyes and meditated while the surgeon repaired his laceration. For over an hour, he neither winced nor flinched.
Meditation is not what most people think. It is not about religion. It is not about how you sit. It is not about how you vote or what books you read. It is about only one thing; namely, learning to put your mind where you want it without distraction or interruption. It requires intense concentration. In fact, it may be the most challenging task that I have ever attempted. The mind is a very noisy place. It is used to having its own way. It doesn't like being told what to do.There are 50 good reasons to meditate, and no good reasons not to. You may start meditating for one reason, and then continue it for many others. How would you like to gain control of your blood pressure without medicines?
Do you need help quitting smoking or alcohol or drugs? How would you like to control anger? How would you like to sleep better every night? How would you like to have more energy during the day? How would you like to do better in school? How would you like to improve your tennis game? Or, as in my situation, how would you like to stay focused and calm during periods of absolute terror?I was a "doubting Thomas." I thought that meditation was not for me; it was for those other kinds of people. An elderly man, a teacher, proved me wrong. He said, "Tom, don't take my word for it. You're a scientist. Try it on yourself. Give it eight weeks, and if you see no difference, then put it down and never come back."That was 20 years ago.
After reading this column, some people will say to me, "Meditation? Doc, you are a real flake." Some people might look at me and just nod their heads, almost imperceptibly.
Some will come to me, alone, and ask quietly, "Hey, Doc, tell me more."
Until next time...
To your Mind, Body & Spirit ~
Mindfully,
Dr. Mike
mike@meditationandmore.com
P.S. Do you have a family member, friend or collegue that would be
interested and/or might benefit from our Blog? If so, please feel free to guide them on over! - www.meditationandmore.com
Monday, September 3, 2007
Creative Visualization
The Power of Creative Visualization is a tried and true technique that helps you create the things you want in life. Creative Visualization is the art of sending an image - a picture to your subconscious mind.Your subconscious mind creates your reality based on a number of messages you send to it. One of these messages is the pictures and images that you visualize and send to your subconscious mind. It then picks up this creative visualization or picture and begins creating what it sees.
The key to understanding how creative visualization works is to first understand that your subconscious mind does not know what is real and what is fiction. It simply creates your reality based on the image that you visualize.So if you visualize yourself struggling, poor, unhappy, single or depressed then this is the reality that your subconscious mind creates. There have been many books written on creative visualization all of which tell you that if you visualize you will create the things you want. But there's only one problem - it can take years before you see results through simple creative visualization.
Don't get me wrong - I believe in the power of creative visualization - when it's done properly. But I have yet to find a book that tells you exactly how to get the most out of visualization. Most of the books I've read tell you to simply close your eyes and visualize yourself having what you want. Yes, this will work - in the end. But remember - your subconscious mind receives a number of messages from you - and it creates your reality based on these messages. In order to get the most out of visualization all your other messages to your subconscious mind have to be in agreement with what you visualize - otherwise you'll never create the things that you visualize no matter how hard you try.
Think of it this way. You're in a boat and there are a number of people rowing this boat for you. You tell one of them to row in a certain way so that you go in a certain direction. But if all the other people rowing for you are going in the opposite direction - that one person rowing will have little or no impact. The boat will never go the way you want. In order to get the most out of visualization you need to add a few other techniques during and after your visualization. When you do that get everybody rowing your boat in the direction you want - and you'll naturally get to your destination sooner.
When you work with creative visualization you begin automatically using a number of techniques that tap into all your powers creating a tidal wave of positive energy sent to your subconscious mind. All this works to create the things you want sooner. With creating visualization you begin rowing your boat with a number of oars - suddenly you're cutting through the waves and headed straight for what you want.
Learn how to visualize and tap into the amazing power of your subconscious mind. With creative visualization you'll be on the road to success by working just 5 minutes a day and manifest success, happiness and much more.
To your Mind, Body & Spirit,
Many Blessings,
Dr. Mike
P.S. If you need additional information about creative visualization, contact us.
P.S. Do you have a family member, friend or collegue that would be interested and/or might benefit from our Blog? If so, please feel free to guide them on over! - www.meditationandmore.com
The key to understanding how creative visualization works is to first understand that your subconscious mind does not know what is real and what is fiction. It simply creates your reality based on the image that you visualize.So if you visualize yourself struggling, poor, unhappy, single or depressed then this is the reality that your subconscious mind creates. There have been many books written on creative visualization all of which tell you that if you visualize you will create the things you want. But there's only one problem - it can take years before you see results through simple creative visualization.
Don't get me wrong - I believe in the power of creative visualization - when it's done properly. But I have yet to find a book that tells you exactly how to get the most out of visualization. Most of the books I've read tell you to simply close your eyes and visualize yourself having what you want. Yes, this will work - in the end. But remember - your subconscious mind receives a number of messages from you - and it creates your reality based on these messages. In order to get the most out of visualization all your other messages to your subconscious mind have to be in agreement with what you visualize - otherwise you'll never create the things that you visualize no matter how hard you try.
Think of it this way. You're in a boat and there are a number of people rowing this boat for you. You tell one of them to row in a certain way so that you go in a certain direction. But if all the other people rowing for you are going in the opposite direction - that one person rowing will have little or no impact. The boat will never go the way you want. In order to get the most out of visualization you need to add a few other techniques during and after your visualization. When you do that get everybody rowing your boat in the direction you want - and you'll naturally get to your destination sooner.
When you work with creative visualization you begin automatically using a number of techniques that tap into all your powers creating a tidal wave of positive energy sent to your subconscious mind. All this works to create the things you want sooner. With creating visualization you begin rowing your boat with a number of oars - suddenly you're cutting through the waves and headed straight for what you want.
Learn how to visualize and tap into the amazing power of your subconscious mind. With creative visualization you'll be on the road to success by working just 5 minutes a day and manifest success, happiness and much more.
To your Mind, Body & Spirit,
Many Blessings,
Dr. Mike
P.S. If you need additional information about creative visualization, contact us.
P.S. Do you have a family member, friend or collegue that would be interested and/or might benefit from our Blog? If so, please feel free to guide them on over! - www.meditationandmore.com
Saturday, September 1, 2007
The wandering mind
What if my mind wanders while meditating?
If your mind wanders, don't be concerned. Notice whatever has captured your attention, then let go of the thought or feeling, and return to the awareness of the breath. In this way, meditation teaches us gentleness and an ability to forgive our mistakes in life and to go on.
What do I do when my thoughts just won't stop?
Some people have a mistaken idea that all thoughts disappear through meditation and we enter a state of blankness. There certainly are times of great tranquility when concentration is strong and we have few, if any, thoughts. But other times, we can be flooded with memories, plans or random thinking. It's important not to blame yourself. Notice that you don't invite your thoughts. You haven't said, "At 6:15 I'd like to be ruminating about the past or future." Thoughts will automatically and randomly come and go, but we don't have to be ruled by them.
So, with the wandering mind:
Accept that it is wandering. Try to let the thoughts go and focus on your breathing. You can also give the mind an internal travel plan of where to journey- a favorite place/setting and/or use a positive mantra/affirmation as a focus point. Try to be in a physical place/position that is most comfortable for you.
Remember to breath smoothly, quietly, with no jerks or pauses, and at a comfortable, somewhat slow rate.
Enjoy & Relax!
Until next time...
Mindfully,
~Dr. Mike
P.S. Do you know of a family member, friend or collegue that would be interested and/or might benefit from our Newsletter? If so, please feel free to guide them on over! - www.meditationandmore.com
If your mind wanders, don't be concerned. Notice whatever has captured your attention, then let go of the thought or feeling, and return to the awareness of the breath. In this way, meditation teaches us gentleness and an ability to forgive our mistakes in life and to go on.
What do I do when my thoughts just won't stop?
Some people have a mistaken idea that all thoughts disappear through meditation and we enter a state of blankness. There certainly are times of great tranquility when concentration is strong and we have few, if any, thoughts. But other times, we can be flooded with memories, plans or random thinking. It's important not to blame yourself. Notice that you don't invite your thoughts. You haven't said, "At 6:15 I'd like to be ruminating about the past or future." Thoughts will automatically and randomly come and go, but we don't have to be ruled by them.
So, with the wandering mind:
Accept that it is wandering. Try to let the thoughts go and focus on your breathing. You can also give the mind an internal travel plan of where to journey- a favorite place/setting and/or use a positive mantra/affirmation as a focus point. Try to be in a physical place/position that is most comfortable for you.
Remember to breath smoothly, quietly, with no jerks or pauses, and at a comfortable, somewhat slow rate.
Enjoy & Relax!
Until next time...
Mindfully,
~Dr. Mike
P.S. Do you know of a family member, friend or collegue that would be interested and/or might benefit from our Newsletter? If so, please feel free to guide them on over! - www.meditationandmore.com
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