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Monday, November 30, 2009

mindful breathing

by guest blogger Sameet Kumar, Ph.D. author of Grieving Mindfully and The Mindful Path Through Worry and Rumination

The old saying “as above, so below” is particularly well suited to learning both the practice of mindfulness and the revolutionizing changes that mindfulness can bring. Mindfulness can change how you experience yourself and thereby affect how you manage your relationships with others. The more mindful you become of your thoughts and feelings, the less likely are you to be controlled by ruminations and irrational worries, or get swept up into the maelstrom of destructive emotions.

Posted By / 8:00 AM / Monday, November 30, 2009

Friday, November 20, 2009

bedtime rituals; empty your mind

Excerpt from five good minutes in the evening

If kids can have bedtime rituals, why can’t you? Tonight, be mindful of your bedtime routine and be fully present in each moment-to-moment ritual. Take extra care in brushing your teeth, washing your face, drying your hands, changing into your comfy pajamas, pulling back the blankets, fluffing your favorite pillow, and hugging yourself good night.

Posted By / 9:00 AM / Friday, November 20, 2009

Monday, November 16, 2009

banishing sheep from your bed

by guest blogger Colleen E. Carney, Ph.D., co-author of Quiet Your Mind and Get to Sleep

So you are lying awake and you can’t shut off your thoughts…sound familiar?

You are in good company. Not being able to shut off your mind is one of the most commonly cited troubles in insomnia. But many people do not have effective strategies to deal with this pesky problem.

The most common “strategy” in popular culture is to count sheep. So is it effective? Let’s first consider why someone would recommend that you count sheep to help you set aside your thoughts and go to sleep. While some believe it is an activity that would promote such boredom as to facilitate sleep, there is probably a better explanation.

Posted By / 12:00 AM / Monday, November 16, 2009

Friday, October 02, 2009

Tackling Turbulence

By guest blogger Duane Brown, Ph.D., author of Flying Without Fear.

Recent airline accidents may have made boarding an airplane more of a challenge for people who are afraid to fly and may have persuaded others that flying should be avoided altogether. The purpose of this note is to examine reports about these accidents and offer advice to fearful fliers.

Posted By / 12:00 AM / Friday, October 02, 2009

Monday, August 31, 2009

Sleep: Why What Happens at Night Can Mean Everything to Your Day

excerpt from The Smart Student's Guide to Healthy Living

After a long day of classes, the late shift at work, or just experiencing the mayhem of your dorm hallway, you retreat to the quiet sanctuary of your room. As you climb into your bed, wrap yourself in the sheets and attempt to fall asleep, you suddenly remember that you have a biology quiz tomorrow and you haven’t opened the book yet. As you climb out of bed, you tell yourself, “Missing and hour of sleep won’t kill me,” and you study longer. You nail the quiz and feel fine. But as those nights of short sleep become the norm rather than an occasional thing, you begin to see the effects. You begin to feel drained and tired all day. Of course, there will be nights when you will sleep less, whether it is after a big concert or when you’re studying for finals. But chronic sleep loss adds up to being more than tired and grouchy. Lost sleep can cause problems like these:

Posted By / 12:00 AM / Monday, August 31, 2009

Monday, June 01, 2009

Using Music to De-Stress

While this book is directed toward students, the following piece, as well as the entire book, can be applicable to anyone. MUSICAL RELEASES Music is recognized for its therapeutic value everywhere from the operating room to the counselor’s office. According to the American Music Therapy Association (2006), music helps alleviate pain and promote wellness, expression of feelings, and memory. Whether it’s punk rock on your mp3 player, singing in the shower or playing classical guitar in the dorm room, consider all of the ways that music can help you release stress. Learn a new instrument. Why not? Take a piano or guitar class. Maybe you took piano lessons as a kid and gave them up. Wouldn’t you love to pound away on something from Coldplay or Ben Folds? What about the guitar? It is never too late to form your own band. Join a musical group, or form one. Once you’ve learned an instrument, or found friends who share your passion for sound, take it up ...

Posted By / 12:00 AM / Monday, June 01, 2009

Thursday, April 30, 2009

Illness Patrol

We’ve all done it. Dragged ourselves to work even though we’re experiencing flu-like symptoms or perhaps the worst case of allergies has just kicked in. You’re congested, achy, and sniffly, but you show up to work anyway. You just can’t bear the thought of getting more behind, and they need you, you insist. If you’re lucky, you’ll be able to quit in the middle of the shift and head straight for bed. But what if you can’t? What if you can’t afford to miss even one day’s work? Take five minutes to be mindful of every course of action that you can take to heal your illness. Below are reminders to be gentle with yourself and to move slowly and cautiously when you’re sick. Keep a cup of calming herbal tea beside you all day. Get some fresh air and feel the sun on your face. Give yourself permission to sit down, get comfortable, close your eyes, and remember that even a few minutes of rest will conserve energy. Replenish your body...

Posted By / 12:00 AM / Thursday, April 30, 2009

Wednesday, April 22, 2009

The Joy of the World

The energy flowing between you, your body, and your connections with the body of the world can be consciously appreciated - if you pay close enough attention. Let this practice of mindful listening to a larger body tune you in to the joy of the world. The next time you are part of an audience or group of people who are laughing, decide to explore the energetic connections of joy. Set your intention. For example, "May this practice inspire and enliven me." Direct your mindful attention to the sounds of laughter; notice the loudness, the high and low tones, the rising and fading sounds, and the quiet spaces. As thoughts or stories arise in your mind, let them go without following them. Notice the sensations in your body as the laughter flows around you. Enjoy the moment as your body feels the joyful energy flowing through it. Take comfort in the sounds of joy. You are part of this laughter and human c...

Posted By / 12:00 AM / Wednesday, April 22, 2009

Friday, April 17, 2009

Loosen the Grip

Do you ever want to let go of something—an unpleasant feeling, a memory, or a worry? Perhaps all you really need is to remember how it feels to let go. The following practice is a way of understanding the physicality and feeling of letting go. You can learn to link this physical experience of recognition and release with tightness around thoughts or feelings. Breathe mindfully for about a minute. Set your intention. For example, “May this practice empower me to recognize patterns of holding and tightening in myself and to release them.” Breathe mindfully for a few breaths. Then make a fist with one hand. Squeeze the fist hard. Then gently but quickly release it. Repeat, focusing on the sensations of contracting and releasing. Notice how the feelings extend through your body and inner life. Whenever you have a painful feeling or emotion, look mindfully for a feeling of contraction or holding i...

Posted By / 12:00 AM / Friday, April 17, 2009

Thursday, April 16, 2009

Relax Deeply

How often do you wish you could calm down or just relax? Everyone has a built-in capacity for deep relaxation, but they may not appreciate or know how to access it. This practice will teach you a way to connect with your own ability for deep inner relaxation. Breathe mindfully for about a minute. Set your intention. For example, “May this practice of deep relaxation bring me health and ease.” Focus mindfully on the sensations of your breath, in and out. Imagine that you are inhaling calm and peace. With each out-breath, exhale any unnecessary tension in your body. Breathe this way for a few more minutes. Let the actual flow of your breath support you, bringing in peace and carrying out tension. End by opening your eyes and moving gently. adapted from Five Good Minutes®: 100 Morning Practices to Help You Stay Calm and Focused All Day Long.

Posted By / 12:00 AM / Thursday, April 16, 2009

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