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24.02.2015
In the bustling lives we lead today it is difficult to set some time for yourself to relax and rejuvenate.
It was reported that as little as eleven hours of IBMT in the course of four weeks can enhance FA in several brain areas involved in white matter communication, including the anterior cingulate cortex (ACC).
In a separate study, Tang and Posner also found increased myelin density—the protective sheath around the brain’s conducting fibers, or axons—after examining MRI scans of undergraduate students post-two weeks of meditation training (five hours total). Previous studies have reported similar “mental boosts” after an eight week period of meditation. After enrolled in an eight-week program, sixteen healthy, meditation-naive participants demonstrated increased gray matter concentration in brain regions involved in learning and memory processes, emotion regulation, self-referential processing, and perspective taking. Brain Pages was founded by Erin Matlock, a social entrepreneur, mental health advocate, speaker and trainer serving an audience of 200,000+ monthly followers. The articles, products and information here are in no way a substitution for licensed medical or legal advice.
Here are some ways to make meditation less of a chore and more like a fun, doable thing for you. Lie down on a bed, couch, or sun lounge, or pile your (empty) bath with pillows and blankets. My favorite meditationap consists of a sun lounge, a blanket, an afternoon, and my ipod filled with lovely music. I started looking at things that annoyed me about meditation, the stuff that held me back from doing it. Maybe when I’m a woo-woo yoga guru master it won’t, but for right now, I’m not, and it does.
What this looks like for me is sitting in a comfy armchair inside, lying on a sun lounge on the back deck, or leaning against a wall outside. When I really, really need to meditate and I don’t feel like I have time, I make a little pact with myself. Meditation should be fun and easy, and it should feel good for you, not excruciatingly boring or painful. About Goddess LeonieGoddess Leonie is an incorrigible optimist, serial gigglesnorter & a fairy who is living her dreams in tropical paradise. I don’t directly oppose these statements but I think they reveal a pretty weird attitude about meditation.
It’s the first time that I read such an interesting article about meditation: good job!
Almost every day I have to stay 1 or 2 hours on the train, so I’ve learned to relax myself, with meditating music in my Ipod, while breathing slowly and looking out at the landscape: It works! Thank you for this response, as it succinctly and diplomatically expressed what I felt after reading this list.
It’s that attitude that deters people from meditating because they think there is some magical way of doing it. As a beginner who struggles with getting both body and mind to just sit down and shut up for a few seconds, this was incredibly helpful. I love this, because I too struggle to get myself to meditate even though I am a psychotherapist and I regularly teach my own clients to meditate and encourage them to maintain a meditation practice of their own.
At first i did it with my husband sitting next to me in bed and that didn’t work because he was freaked out by my Ujjayi breath (learned in yoga). Happiness is so interesting, because we all have different ideas about what it is and how to get it. I would love to be happier, as I'm sure most people would, so I thought it would be interesting to find some ways to become a happier person that are actually backed up by science.
Exercise has such a profound effect on our happiness and well-being that it's actually been proven to be an effective strategy for overcoming depression.
Negative stimuli get processed by the amygdala; positive or neutral memories gets processed by the hippocampus. In one experiment by Walker, sleep-deprived college students tried to memorize a list of words.
Using a face recognition task, here we demonstrate an amplified reactivity to anger and fear emotions across the day, without sleep. Another study tested how employees' moods when they started work in the morning affected their work day. Researchers found that employees' moods when they clocked in tended to affect how they felt the rest of the day.
And most importantly to managers, employee mood had a clear impact on performance, including both how much work employees did and how well they did it.Sleep is another topic we've looked into before, exploring how much sleep we really need to be productive. Two Swiss economists who studied the effect of commuting on happiness found that such factors could not make up for the misery created by a long commute.4. Social time is highly valuable when it comes to improving our happiness, even for introverts.
We are happy when we have family, we are happy when we have friends and almost all the other things we think make us happy are actually just ways of getting more family and friends.George Vaillant is the director of a 72-year study of the lives of 268 men. The men's relationships at age 47, he found, predicted late-life adjustment better than any other variable, except defenses. Using the British Household Panel Survey, I find that an increase in the level of social involvements is worth up to an extra £85,000 a year in terms of life satisfaction. We figured that if a Terman participant sincerely felt that he or she had friends and relatives to count on when having a hard time then that person would be healthier. Being outdoors, near the sea, on a warm, sunny weekend afternoon is the perfect spot for most.
Participants recalled a previous purchase made for either themselves or someone else and then reported their happiness.
Shortly after the fall of the Berlin Wall but before the German reunion, the first wave of data of the GSOEP was collected in East Germany. A new study led by a Michigan State University business scholar suggests customer-service workers who fake smile throughout the day worsen their mood and withdraw from work, affecting productivity. Smiling makes us feel good which also increases our attentional flexibility and our ability to think holistically.
One study found that people who just thought about watching their favorite movie actually raised their endorphin levels by 27 percent. If you can't take the time for a vacation right now, or even a night out with friends, put something on the calendar—even if it's a month or a year down the road. In one study, a research team from Massachusetts General Hospital looked at the brain scans of 16 people before and after they participated in an eight-week course in mindfulness meditation.
Studies show that in the minutes right after meditating, we experience feelings of calm and contentment, as well as heightened awareness and empathy. The gratitude-outlook groups exhibited heightened well-being across several, though not all, of the outcome measures across the 3 studies, relative to the comparison groups. Participants included 219 men and women who wrote three letters of gratitude over a 3 week period. Researchers, including the authors, have found that older people shown pictures of faces or situations tend to focus on and remember the happier ones more and the negative ones less. Other studies have discovered that as people age, they seek out situations that will lift their moods — for instance, pruning social circles of friends or acquaintances who might bring them down.
HEALTHYoga Fan Russell Simmons Says Meditation Can Make You RichBy Samantha Chang, September 18th, 2014Russell Simmons says meditation and yoga can make you happy and rich. Rap mogul Russell Simmons says meditation and yoga can make you rich, successful and happy. Simmons, who’s worth a reported $325 million, said he never felt truly happy or successful until he learned to calm his mind through the daily practice of yoga and meditation. Since embracing these two habits, Russell experienced effortless weight loss and found the clarity and peace of mind that had escaped him despite his incredible success as the founder of Def Jam records and the clothing lines Phat Farm, Argyleculture and American Classics.
In his new book, Success Through Stillness, Russell said you can achieve fame, fortune and emotional peace by meditating at least 20 minutes a day.
He said quieting his mind through meditation dramatically improved his health and made him more able to control his emotions — not an easy feat for a multi-millionaire who juggles numerous projects on a daily basis. Simmons, who adopted a vegan diet shortly after he began practicing yoga, said when you quiet your mind, you easily attract all the success and money you want. Recent studies show that prevents depression, reduces blood pressure, curbs stress and can prevent disease. Dan Harris, anchor of ABC News, Nightline, and Weekend Edition of Good Morning America, recently wrote a memoir about his public breakdown and journey to mindfulness entitled 10% Happier.
Here, Harris sits down with his colleague, ABC News anchor Diane Sawyer, to talk about the wake-up call that let him find more control over what makes him happy.
A skeptical TV newsman who was drawn to meditation despite massive misgivings, Harris lets on just how much he has fallen for mindfulness—and how put off he still is by how people talk about it. In one recent report for ABC News, Harris shares some of the strangest things self-help gurus have told him about meditation and happiness.


As a doctor specializing in the field of psychiatry, I turned to meditation to manage the stress of my work. But as much as I loved being creative and working on new projects, I began to realize that without a way to tune in and calm down I was going to burn out.
Four years ago I created Mindful in May, a global online meditation campaign that teaches people how to meditate and raises money to provide access to clean water in developing countries. Companies are getting on board with an understanding that mindfulness is a necessary tool for supporting leadership and innovation.
Meditation creates an oasis of quiet, which gives the mind space to decompress at a time of information and technology overload.
Under stress the “fight or flight” response (driven by our amygdala) kicks in to protect us from perceived threats.
Regular mindfulness meditation has been shown to increase the thickness of the prefrontal cortex, which is associated with such higher level brain functions as calming ourselves down in the heat of emotion and being able to communicate and problem solve more effectively. Mindfulness gives you a completely new way of relating to your thoughts through helping you discover that your thoughts are real but not necessarily true.
As an entrepreneur, when you invest all of your energy, working relentlessly to bring your vision to life, there will be moments of uncertainty that can trigger self-doubt, anxiety, and confusion.
Mindfulness teaches you to make room for difficult emotions and find more effective ways of managing. With invisible umbilical cords connecting us to our mobile devices, staying focused is an increasing challenge.
A regular meditation practice helps you to develop an inner witness that monitors your attention. To reap all of the benefits of mindfulness, you have to practice regularly, which can be a challenge with so many demands competing for your time. When you join the challenge, you’ll receive a daily meditation reminder that contains audio guided meditations and exclusive video interviews with some of the leading global experts in the field of meditation and the brain. I’d love for you to leave a comment below telling us why you’re taking the Mindful in May challenge and any questions you have about mindfulness meditation.
This entry was posted in *Shift Your Mindset*, Uncategorized on March 27, 2015 by Elise Bialylew. Elise Bialylew is the founder of Mindful in May, an online global mindfulness campaign that teaches thousands of people worldwide to meditate, while raising funds to build clean water projects in the developing world. Whether you are consumed by the boisterous honking sounds of traffic, or the crying wails of neighborhood children, the cacophony, chaos, and ringing commotion can never seem to escape you. Tang and Posner reported that the practice of integrative body-mind training (IBMT) may have a positive physical effect on the brain, boosting both connectivity and efficiency. Functions of the ACC have been attributed to error detection, conflict resolution, task anticipation, attention, motivation, and modulation of cognitive and emotional responses.
Physically, such changes manifested into improved attention and self-regulation measured by a standardized profile of mood states.
The important thing to remember is to spend a few moments of solitude each day to cleanse the mental noises bombarding your head. You can see more of Erin at Brain Summit, an online conference featuring some of the world's top experts in brain and mental health.
I’ll think randomly, “I should really meditate sometime,” but when it comes down to it, I don’t. If Zen master meditation retreats consisted of this kind of meditating, I could totally do them! And sitting cross-legged in lotus with a straight back and poised mudra fingers doesn’t spell comfortable to me. And we either stop there because we feel like we’ve refreshed just enough, or we keep going for another ten or twenty because it just feels so good. It’s because you haven’t yet found a way to meditate for you that is fun, easy, and comfortable for you.
So that’s why I can NEVER seem to find the time to meditate ?? Thanks it has helped out a ton! Meditation, in my view, is very much about finding comfort, or at least, contentment, within the things that make you uncomfortable.
Like every Type A person, I long to meditate but I can barely sit still long enough for the dust to settle.
This aversion is so very subtle – one of the many reasons being able to discuss these things with a teacher and the Sangha is good. Meditation is about becoming aware of what your mind is doing, and it is both extremely simple and extremely complex at the same time. I like this blog- there are some good stuff in here but please, try not to take on such an nonchalant tone when it comes to something ancient and sacred like yoga. There is so much to learn from you, yourself, in deep meditation that it will be a waste if you cant even communicate with yourself. It's also no surprise that it's the Nr.1 value for Buffer's culture, if you see our slidedeck about it.
Exercise more – 7 minutes might be enoughYou might have seen some talk recently about the scientific 7 minute workout mentioned in The New York Times.
In a study cited in Shawn Achor's book, The Happiness Advantage, three groups of patients treated their depression with either medication, exercise, or a combination of the two. Sleep more – you'll be less sensitive to negative emotionsWe know that sleep helps our bodies to recover from the day and repair themselves, and that it helps us focus and be more productive. However, an intervening nap blocked and even reversed this negative emotional reactivity to anger and fear while conversely enhancing ratings of positive (happy) expressions.Of course, how well (and how long) you sleep will probably affect how you feel when you wake up, which can make a difference to your whole day. Early mood was linked to their perceptions of customers and to how they reacted to customers' moods. Move closer to work – a short commute is worth more than a big houseOur commute to the office can have a surprisingly powerful impact on our happiness. Spend time with friends and family – don't regret it on your deathbedStaying in touch with friends and family is one of the top five regrets of the dying.
Several studies have found that time spent with friends and family makes a big difference to how happy we feel, generally. Those who helped their friends and neighbors, advising and caring for others, tended to live to old age.5. Twenty minutes is a short enough time to spend outside that you could fit it into your commute or even your lunch break. In fact, participants were found to be substantially happier outdoors in all natural environments than they were in urban environments.The American Meteorological Society published research in 2011 that found current temperature has a bigger effect on our happiness than variables like wind speed and humidity, or even the average temperature over the course of a day. Help others – 100 hours a year is the magical numberOne of the most counterintuitive pieces of advice I found is that to make yourself feel happier, you should help others.
Afterward, participants chose whether to spend a monetary windfall on themselves or someone else. Plan a trip – but don't take oneAs opposed to actually taking a holiday, it seems that planning a vacation or just a break from work can improve our happiness.
And, research even shows that regular meditation can permanently rewire the brain to raise levels of happiness.The fact that we can actually alter our brain structure through mediation is most surprising to me and somewhat reassuring that however we feel and think today isn't permanent. Practice gratitude – increase both happiness and life satisfactionThis is a seemingly simple strategy, but I've personally found it to make a huge difference to my outlook.
Still other work finds that older adults learn to let go of loss and disappointment over unachieved goals, and hew their goals toward greater wellbeing.So if you thought being old would make you miserable, rest assured that it's likely you'll develop a more positive outlook than you probably have now. Meditation changes you from the inside out, said Simmons, who also wrote the bestseller, Super Rich. As meditation became part of my regular mental fitness regime, it redirected my life and catapulted me into becoming an entrepreneur. I imagined there were many people in the world who wanted an easy, accessible way to learn how to meditate.
Although meditation is not about actively trying to make something happen, ripples of thought, sensation, and emotion can creatively collide and result in innovative ideas and solutions. Nowadays, rather than the threat of physical predators, we face psychological stressors, like an argument with our partner or a looming deadline.
This helps you unhook from unhelpful, self doubt that would otherwise get in the way of you taking action towards what you really desire. Increasing your self awareness allows you to tune in to what is going on, find effective solutions, and make wiser decisions, rather than react on automatic pilot. Our attention buzzes around with the restlessness of a mosquito fluttering between emails, Facebook, Twitter, and text messages. Over time it becomes like an inner coach who points out behaviors, thoughts, or actions that are at odds with your goals or values. Mindfulness meditation is a powerful practice that supports us in bringing our bodies back into a balanced, healthy state, protecting us from the long term impact of stress. That’s why I’m inviting you to join thousands of people around the globe who are taking the Mindful in May challenge where you’ll learn how to meditate — practicing just 10 minutes a day, every day for a month — and have the opportunity to help those in need.


A doctor trained in psychiatry, her passion is coaching people to reach their full potential at The Mind Life Project. In this worksheet, we’ll go over 3 systems that will make your life so much easier when taking some much-needed vacation time.
By doing so, you may soon find your concentration, memory, attention, motivation, and emotional well-being improved. She holds a Master’s of Science from the University of Toronto under the department of Pharmacology. This way, you don’t have to wonder about how long it’s been, or how much longer you should meditate for. I don’t know if it’s a rush of oxygen to the head or just because I finally relax then, but whatever it is, the second half is good.
However, upon reading your post, I combined 2 things – the comfortable posture (my back has temporary problems and keeping it upright kills it all, indeed), and the 100 breaths technique (plus meditation music). In my practice, once I got over the initial challenge of staying still, the real challenge is quieting my mind.
Thanks so much for spreading the word that meditation and mindfulness don’t hve to be dauntingly complex and demanding!
Now I meditate while he is brushing his teeth so that I can be “weird” by myself! Its the ego self that is preventing you from going deeper, telling you that you are wasting your time, that you should sleep late rather to wake up 5am to meditate, because the ego self still want to call the shot! I used to manage my stress by taking time to relax and eating a healthy food and of course, by doing the meditation. Stay your clear mind on one particular topic and your mind will adsorb it and reply with wisdom. One way you can discard your anger is to imaging it, try holding it, try going into it, feel it, be friend with it, it will soon break up to nothing.
So if you thought exercise was something you didn't have time for, maybe you can fit it in after all. Those in the combination group were doing only slightly better, with a 31 percent relapse rate. Various aspects of body image, however, improved after exercise compared to before.We've explored exercise in depth before, and looked at what it does to our brains, such as releasing proteins and endorphins that make us feel happier, as you can see in the image below. The result is that sleep-deprived people fail to recall pleasant memories, yet recall gloomy memories just fine.
Using a facial recognition task over the course of a day, the researchers studied how sensitive participants were to positive and negative emotions.
The fact that we tend to do this twice a day, five days a week, makes it unsurprising that its effect would build up over time and make us less and less happy. If you want more evidence that it's beneficial for you, I've found some research that proves it can make you happier right now.
So we could increase our annual income by hundreds of thousands of dollars and still not be as happy as if we increased the strength of our social relationships. In fact, 100 hours per year (or two hours per week) is the optimal time we should dedicate to helping others in order to enrich our lives. Due to the shock of the reunion, a large portion of the infrastructure of volunteering (e.g. Even forcing a smile when we don't feel like it is enough to lift our mood slightly (this is one example of embodied cognition).One of our previous posts goes into even more detail about the science of smiling. Meditate – rewire your brain for happinessMeditation is often touted as an important habit for improving focus, clarity and attention span, as well as helping to keep you calm. There are lots of ways to practice gratitude, from keeping a journal of things you're grateful for, sharing three good things that happen each day with a friend or your partner, and going out of your way to show gratitude when others help you. Harris says it was spurred by anxiety (in part a result of cocaine and ecstasy use)—his response to feeling weak and adrift after returning from covering wars in the Middle-East.
My program has inspired thousands of people from around the world to learn how to master their minds and make a huge difference by raising funds to build clean water wells to help the one in nine people on the planet gain access to one of life’s most basic needs. It requires mental power to solve issues effectively, but when we’re hijacked by the amygdala response, our prefrontal cortex, goes offline and our communication skills take a nose dive. The inner critic can become quite loud and persistent in its attempt to protect you from failure, and without training we can be fooled into believing this negative (and useless) mind chatter.
In order to meet the demands of an increasingly complex and technologically sophisticated world, we need to upgrade our “inner technology,” as well. Studies have shown that mindfulness meditation can positively impact our bodies down to the level of gene expression in ways that counter the effects of stress and inflammation.
Register for the Mindful in May online meditation course before April 30th, get sponsored, and discover the benefits for yourself. Her work has featured in the Huffington Post, New York Times, and on Australian Television. The general rule is as follows: a higher FA value has been related to improved performance, and reduced FA has been found in normal aging and in neurological or psychiatric disorders. This may translate into a positive cycle where “quicker smarts” will help you decrease everyday stresses, allowing you to power your mental acuteness for optimal efficiency even during your bluest days. Her studies pertained to the selective field of neuropsychopharmacology examining the biological implications of post-stroke depression. I also tried the Yuen method with Paul (YM practitioner) and I am impressed with his work and what the Yuen method can do.
Then imagine it being drifted down a stream on a paper boat and a candle light in the most beautiful stream you can ever imagine. The biggest shock, though, came from the exercise group: Their relapse rate was only 9 percent!You don't have to be depressed to gain benefit from exercise, though. Those who worked through the afternoon without taking a nap became more sensitive late in the day to negative emotions like fear and anger. This isn’t very helpful when you’re trying to lead a team or share your message with the world. Outside of brain injury research, Amy is also involved with cancer research at the University Health Network.
You must discard all concept of life, you must find a way to discard any concept that comes to your mind when it pop up and starting to give you suggestion. All concepts arise from the ego, self cherishing I, me and mine are mistaken self, you have to discard them. It can help you to relax, increase your brain power and even improve your body image, even if you don't lose any weight.
Currently, she is examining both genetic and environmental factors that influence individual susceptibility to hepatocellular carcinoma risk. What I mean is, meditation is a practice of dealing with discomfort, which is very valuable.
You will soon realize that the mind is so self centred, selfish, without compassion, ego etc.You know why the sunrise is such a wonderful feeling?
Meditation is about looking inward, perhaps those that are caught in the web of blame towards the outside are not ready to sit with themselves in silence. I do understand the frustration – over the years I tried different books, programs, and one teacher. Go to your emotion, feel your emotion, go back to your emotion, and meditate on it, it is emptiness.
Meditation has so many benefits and I’ve found it really helps me with my business especially while being a full time stay at home mama to a toddler!
I have no doubt that listening to a pleasant CD and lying down on a bed with your eyes closed is very relaxing, and I don’t want to criticize anyone who is just looking for a way to relax because there is value in that. Having to do some sort of trick really isn’t the answer even if it helps to get started with daily practice. If one is meditating with the aspiration to relieve all beings from suffering, or to wake up to this life, as Buddha did himself and many others have and still do, then these suggestions leave a lot more to discuss.
Clear samsara and you will experience inner peace, learn to discard your negative emotion and you get what i mean.
Making it a habit, no magic trick, just noticing the strength of the big mind to make it not a big deal.
These 8 ways are standing on the same side of the illusory bridge, right next to stinky and hairy ego…the dualistic mind. I think it’s very odd for her to not mention the ego at all or how these things have the potential to conjure illusory confidence and create more obstacles.



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Comments to «Meditation can make depression worse»

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