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24.01.2022 The Gut-Brain Connection: How it Works and The Role of Nutrition Have you ever had a gut feeling or butterflies in your stomach? These sensations emanating from your belly suggest that your brain and gut are connected....Continue reading

24.01.2022 Anxiety Exercises to Help You Relax Most people experience anxiety at some point in their lives. These exercises may help you relax and find relief. Exercises for anxiety... Anxiety is a typical human reaction to stress. But too much anxiety can get in the way of living a healthy, happy life. If you feel caught up in your anxiety, try one or a few of the following exercises anytime and anywhere to find relief. The goal is to perform exercises that can quickly help you relax. WHY ANXIETY EXERCISES WORK They address your body’s stress responses such as increased heart rate, rapid breathing, and tense muscles and help replace them with what your body feels when you’re relaxed. 1. Relax by breathing When you’re feeling anxious, you might notice that your heart rate and breathing get a bit faster. You may also begin to sweat and feel dizzy or lightheaded. When you’re anxious, getting your breathing under control can relax both your body and mind. To get your breathing under control when you’re anxious, follow these steps: 1. Sit in a quiet and comfortable place. Put one of your hands on your chest and the other on your stomach. Your stomach should move more than your chest when you breathe in deeply. 2. Take a slow and regular breath in through your nose. Watch and sense your hands as you breathe in. The hand on your chest should remain still while the hand on your stomach will move slightly. 3. Breathe out through your mouth slowly. 4. Repeat this process at least 10 times or until you begin to feel your anxiety lessen. 2. Relax by visualizing Have you ever heard the finding your happy place expression? Painting a mental picture of a place that makes you feel relaxed can actually calm your brain and body. When you start to feel anxious, sit in a quiet and comfortable place. Think of your ideal place to relax. While it can be any place in the world, real or imaginary, it should be an image that you find very calming, happy, peaceful, and safe. Make sure it’s easy enough to think about so you can return to it in your mind when you feel anxious in the future. Think of all the small details you’d find if you were there. Think about how the place would smell, feel, and sound. Envision yourself in that place, enjoying it comfortably. Once you have a good picture of your happy place, close your eyes and take slow and regular breaths through your nose and out of your mouth. Be aware of your breathing and continue focusing on the place you’ve imagined in your mind until you feel your anxiety lifting. Visit this place in your mind whenever you feel anxious. Read more... https://www.healthline.com/health/anxiety-exercises

24.01.2022 Loving kindness meditation (LKM) is a popular self-care technique that can be used to boost well-being and reduce stress.1 Those who regularly practice loving kindness meditation are able to increase their capacity for forgiveness, connection to others, self-acceptance, and more. This technique is not easy as you are asking yourself to send kindness your way or to others. It often takes practice to allow yourself to receive your own love or to send it. Benefits of Loving Kin...Continue reading

22.01.2022 Younger looking skin From my years as a Beauty & Health Director on various magazines, I understand well the action of the stress hormone, cortisol on the skin. It has the effect of reducing collagen and elastin in the skin which basically is what makes our skin elastic, cushioned and smooth. Meditation is known to reduce cortisol production by up to 33% and quite quickly I could see the effects of this in the mirror. Previously my skin would be tired, drawn and dry, but once...Continue reading

22.01.2022 Different breathing patterns activate our brain networks related to mood, attention, and body awareness, a new study suggests. Slow down, and pay attention to your breath. It’s not merely commonsense advice. It also reflects what meditation, yoga, and other stress-reducing therapies teach: that focusing on the timing and pace of our breath can have positive effects on our body and mind. A recent study in the Journal of Neurophysiology may support this, revealing that several ...Continue reading

20.01.2022 Theta- Entering the world of our subconscious Theta brain waves, measured at 4-7 Hz, are the brain frequencies of the barely conscious states just before sleeping and just after awakening. Theta is the intriguing border between the conscious and the subconscious worlds. Every experience we have as a human being is the result of our brain waves. Thinking hard does not usually result in flashes of brilliant creativity, nor does it lead to emotional states of being that nurture ...our body and soul. Beta thinking uses your small mind to keep track of routine tasks and usually goes along with high stress situations. Stopping the compulsive flow of thoughts in your brain is often the answer. Not thinking - not having that barrage of words marching through your mind - actually leads to healthier brain wave states, which link us to our deep wellsprings of creativity and to the unconscious mind. Neurofeedback training helps to quieten the beta mind. By learning to use a conscious theta brain wave pattern, we can access and more effectively influence the powerful subconscious part of ourselves that is normally inaccessible to our waking minds. While in a theta state, the mind is capable of deep and profound learning, healing and growth. For many of us, we have a hard time uncovering who we really are from our thinking mind, as we so often identify with our egos or our inauthentic selves. In his book The Art of Smart Thinking, Dr James Hardt lists some red flags that indicate that the ego mind is in charge: -Feeling anxious or worried -Creating doubt about our decisions -Thinking rigidly, not creatively -Wanting to impress others -Saying or doing things we regret -Having low expectations of ourselves and our lives -Hiding or denying our true feelings -Feeling like a victim of life’s circumstances -Getting trapped in endless mind chatter, mostly negative Whereas the following characteristics are more prevalent in the authentic self: -Feeling optimistic most of the time Experiencing trust -Going with the flow and open to change -Able to accept oneself without judgment -Taking responsibility for actions and decisions -Not projecting feelings onto others or blaming others -Knowing how to accept and how to receive -Listening to and acknowledging feelings -Knowing how to ask for help Read more... https://www.huffpost.com//theta-entering-the-world-of-our-

19.01.2022 When we multitask, we end up with what I call "milkshake thinking," which is the opposite of mindfulness. Every rapid, incomplete, and poor-quality shift of thought makes a "milkshake" with our brain cells and neurochemicals. Conscious, cognitive multitasking disrupts the balanced flow of energy (delta, theta, alpha, beta, and gamma) in our brain circuitry. When we consciously try to jump rapidly from one task to another, we essentially cloud our ability to concentrate and t...hink deeply, which can reduce intelligence in the moment and affects our ability to do a task well, leading to unnecessary levels of anxiety and stress in our life. We need to recognize that although we as humans can do busy well, we need to learn to do busy wisely. This does not necessarily mean we need to slow down. Rather, we need to find ways to organize and compartmentalize our thinking. As a cognitive neuroscientist, I've homed in on a few best practices that may help: 1. Remind yourself in the moment that you can't do everything at once. Tell yourself things like "I can't finish this now but will as soon as I am done sorting this problem..." or "I will make a note of where I am in this document and what I was thinking, so I can pick up here later..." Maybe write these down on a few sticky notes or Post-its and put them near your desk or fridge or even as reminders on your smartphone. 2. Tell people who need your attention to give you the time to finish what you are doing. Don't be a "yes person." Having definitive boundaries in your work and home relationships will help you compartmentalize your tasks, keeping things tidy in your mind and helping you prioritize what needs attention and what can wait. Often, we keep our boundaries secret out of fear of affecting a relationship or affecting how someone sees us. We end up saying yes to things we don't want to do, which can make us feel trapped, depressed, uncomfortable, resentful, or anxious. This, in turn, will affect not only our mental well-being but also our physical health and ability to think because our feelings change the way our brain and body functionsright down to the level of our genes. Boundaries, like property lines, need to be clear so that other people know when they are crossing them and when they are causing mental distress. When you understand why you need the mental space to complete a task and how important this space is, you can let other people know in a calm and collected way what you need. Read more... https://www.mindbodygreen.com/art/multitasking-brain-health

19.01.2022 Humanism is a philosophy that stresses the importance of human factors rather than looking at religious, divine, or spiritual matters. Humanism is rooted in the idea that people have an ethical responsibility to lead lives that are personally fulfilling while at the same time contributing to the greater good for all people. Humanism stresses the importance of human values and dignity. It proposes that people can resolve problems through the use of science and reason. Rather t...Continue reading

18.01.2022 Relaxation Response for Reversing Stress Inducing the Relaxation Response In times of stress, the relaxation response of the parasympathetic nervous system (PNS) can be induced through breathing exercises and other mindfulness techniques that relax your body and/or your mind.5 (If you can relax both simultaneously, that's even better.) ... The following are some of the most effective and convenient strategies for inducing the relaxation response in your body if you're unable to experience it automatically. Practice these, and you'll find it easier to relax during times of stress and minimize the amount of time your body spends in its stress response. Meditation Meditation is a powerhouse of a stress reliever because it works well for calming the body and mind, and helps you to build resilience over time.6 Some people find it difficult to get the hang of meditation at first, but trying different meditation techniques and maintaining realistic expectations can prove helpful. Breathing Exercises Stress relief breathing can be highly effective in calming the body as well, as it helps stimulate the vagus nerve which is essential for PNS regulation.7 Breathing exercises are highly recommended because they can work to calm the body at any time and place, even in the middle of stressful situations that are ongoing. There are different types of breathing exercises to practice, so try a few. Diaphragmatic breathing is one approach that can be particularly beneficial. This type of deep breathing is sometimes referred to as belly breathing and is done by contracting the diaphragm when taking in each breath. Progressive Muscle Relaxation These exercises involve tensing and relaxing different groups of muscles in your body until it becomes more natural to find and remain in a state of physical relaxation. This technique takes a little time and practice, but eventually, you should find yourself able to fully relax your body in a few minutes, if not a matter of seconds. Read more... https://www.verywellmind.com/what-is-the-relaxation-respons

17.01.2022 Some forms of meditation may have salutary effects on telomere length by reducing cognitive stress and stress arousal and increasing positive states of mind and hormonal factors that may promote telomere maintenance. Elissa Epel One of the most exciting findings in molecular biology in recent years was the discovery of the telomere. This is a component of the DNA molecule that is attached to the ends of the strands. Recent genetic research has suggested that the telomere ...Continue reading

16.01.2022 This is timeless Louise Hay.

15.01.2022 Warning Signs Your Chakras Are Out Of Balance When our main seven chakras are open and balanced, energy can flow freely through our bodies and minds. When any of these energy centers are blocked, it leads to stagnation and can contribute to a variety of physical and spiritual ailments. If you are experiencing any recurring pain or stiffness, read along to see if a chakra imbalance could be the cause and find out how chakra balancing could help. 1. Root chakra (Muladhara)... The root chakra sits at the base of your spine, at your tailbone, and is the first piece of the chakra system puzzle. Signs that the root chakra is out of balance include: Problems in the legs, feet, rectum, tailbone, and immune system Issues with the male reproductive parts and prostate gland Degenerative arthritis, knee pain, sciatica, eating disorders, and constipation Stress about money and financial security If it's in balance, you'll feel supported, connected, grounded, and safe in your own body. Suspect a blockage? Here six ways to bring the root chakra back into balance. 2. Sacral chakra (Swadhisthana) The sacral chakra is located just below your navel. Signs the sacral chakra is out of balance include: Sexual and reproductive health issues Urinary problems, kidney dysfunctions Hip, pelvic, and low back pain Inability to express emotion or desire Constant fear of betrayal If it's in balance, you'll feel empowered to take creative risks, embrace your sexuality, and be outgoing. Suspect a blockage? Here are six ways to bring your sacral chakra back into balance. Read more... https://www.mindbodygreen.com//warning-signs-your-chakras-

14.01.2022 Understanding positive thinking and self-talk Positive thinking doesn't mean that you keep your head in the sand and ignore life's less pleasant situations. Positive thinking just means that you approach unpleasantness in a more positive and productive way. You think the best is going to happen, not the worst. Positive thinking often starts with self-talk. Self-talk is the endless stream of unspoken thoughts that run through your head. These automatic thoughts can be positive...Continue reading

13.01.2022 What does it mean if a chakra is blocked or unbalanced? Diane Malaspina, PhD, a yoga medicine therapeutic specialist, says she prefers to think of chakras as out of balance versus blocked. There can be a depletion of energy flow or too much energetic activity in a chakra each will manifest into different outcomes, she explained.... When a chakra is low in energy, she said, you’ll have difficulty expressing the particular qualities associated with that chakra. When a chakra is overactive, Malaspina said, the qualities are a dominant force in the person’s life. This can have both physical and emotional effects. For example, the first chakra is about security, survival, and the foundation of our life. If it’s underactive, Malaspina said, it can show up as depression and insecurity. If there’s too much energy, it can show up as fearlessness without precaution or hoarding because you need more to feel secure. Can a blocked chakra affect your health? In general, the location of the chakra that’s out of balance may affect the parts of your body in close proximity to that chakra, according to Malaspina. This includes your organs, bones, joints, and tissues near that area. Psychologically, she says, imbalances in the chakras may cause an emotional imbalance. This may lead to increased anger, sadness, fear, or indecisiveness. It’s important to pay attention to both the psychological and physiological sensations because they can inform each other and uncover the root cause of the experience, said certified yoga teacher and master reiki healer, Guadalupe Terrones. According to Terrones, experiencing too much stress physically or mentally may cause one or more chakras to be out of balance. Personal habits such as poor physical alignment or posture, eating unhealthy food, or self-destructive behavior may cause a chakra to be imbalanced, she said. Terrones also said that prolonged imbalance may lead to physical disease and illness, musculoskeletal issues, and mental health challenges like depression or anxiety. How can you unblock a chakra? According to Malaspina, a great way to promote balance in a chakra is to create alignment in your physical body through: -yoga postures -breathing practices to encourage the flow of energy -meditation to bring about clarity of mind Read more... https://www.healthline.com/health/what-are-chakras

09.01.2022 Explore the Science of Happiness. This is one of many topics you study when enrolling in the Certificate in Meditation Teaching and Holistic Human Development. Keen to start your journey? Next intake: 19 October... http://www.calmmindcollege.com/cert.html

08.01.2022 Dacher Keltner: More than three out of five adults in the United States are either always or mostly lonely. And those are numbers that actually come from before COVID-19. We know that when we feel lonely or excluded or rejected by peers a part of our brains that’s associated with pain gets activated. We know that loneliness is associated with anxiety and heart disease and obesity and shorter life expectancies. It even has been compared to smoking 15 cigarettes a day. I’m Dac...Continue reading

07.01.2022 Anderson Cooper interviews Jon Kabat-Zinn on Mindfulness. Listen as Jon explains how we each have our own Super Power, an innate capacity to self-regulate. We are not our thoughts, it's an extremely small part of who we really are. How to become more come, clear and embodied. Mindfulness is a muscle we can exercise. Watch now....

07.01.2022 One of the earliest studies focusing specifically on the link between forgiveness and health benefits found that even thinking about forgiving an offender improved people’s cardiovascular and nervous system (Van Oyen Witvliet, Ludwig, & Laan, 2001). Furthermore, by mentally switching between thoughts of goodwill and holding a grudge, blood pressure, heart rate, and muscle tension increased, while feelings of control (linked to mental toughness) reduced. Also, Luskin (2003) re...Continue reading

06.01.2022 Have you ever found yourself dwelling on an insult or fixating on your mistakes? The negative bias is our tendency not only to register negative stimuli more readily but also to dwell on these events. Also known as positive-negative asymmetry, this negativity bias means that we feel the sting of a rebuke more powerfully than we feel the joy of praise. This psychological phenomenon explains why bad first impressions can be so difficult to overcome and why past traumas can hav...e such long lingering effects. In almost any interaction, we are more likely to notice negative things and later remember them more vividly.1 As humans, we tend to: -Remember traumatic experiences better than positive ones. -Recall insults better than praise. -React more strongly to negative stimuli. -Think about negative things more frequently than positive ones. -Respond more strongly to negative events than to equally positive ones. For example, you might be having a great day at work when a coworker makes an offhand comment that you find irritating. You then find yourself stewing over his words for the rest of the workday. When you get home from work and someone asks you how your day was, you reply that it was terribleeven though it was overall quite good despite that one negative incident. This bias toward the negative leads you to pay much more attention to the bad things that happen, making them seem much more important than they really are. What the Research Says Research has shown that across a wide array of psychological events, people tend to focus more on the negative as they try to make sense of the world. We tend to... -Pay more attention to negative events than positive ones. -Learn more from negative outcomes and experiences. -Make decisions based on negative information more than positive data.2 It is the bad things that grab our attention, stick to our memories, and, in many cases, influence the decisions that we make. Motivation Psychological research suggests that the negative bias influences motivation to complete a task. People have less motivation when an incentive is framed as a means to gain something than when the same incentive will help them avoid the loss of something.3 This can play a role in your motivation to pursue a goal. Rather than focusing on what you will gain if you keep working toward something, you're more likely to dwell on what you might have to give up in order to achieve that goal. Read more... https://www.verywellmind.com/negative-bias-4589618

01.01.2022 Daily meditation could slow aging in your brain A recently pubished 18-year analysis of the mind of a Buddhist monk by the Center for Healthy Minds at the University of Wisconsin-Madison found daily, intensive meditation slowed the monk's brain aging by as much as eight years when compared to a control group. The project started in the 1990s with neuroscientist Richard Davidson's relationship with the Dalai Lama. Davidson started making connections between positive emotions a...nd brain health, which jump-started research for the study. "[The Dalai Lama] was really encouraging me to take the practices from this tradition and investigate them with the tools of modern science," said Davidson, founder and director of the Center for Healthy Minds. "And if we find through these investigations that these practices are valuable to then disseminate them widely." The study began with a Buddhist monk Using MRI and a machine learning framework which estimates "brain-age" from brain imaging, Davidson and lead scientist Nagesh Adluru studied the mind of Tibetan Buddhist meditation master Yongey Mingyur Rinpoche over the course of 18 years. The goal, Davidson said, was to find out whether there was a difference in the rate of aging between the brains of seasoned meditation masters compared to those who were novice practitioners. Rinpoche was first scanned in 2002 at the age of 27. At the time, he had already completed nine years of meditation retreats. He was scanned again at the respective ages of 30, 32 and 41 years old. The last time he was scanned, he had just returned from a four-and-a-half-year wandering retreat, and his brain was calculated to be 33-years-old, eight years younger than his biological age. The researchers compared Rinpoche's aging brain to a control group and his appeared to age much slower than the general focus group. Read more... https://edition.cnn.com//meditation-slows-brain/index.html

01.01.2022 A way to build resilience to stress, anxiety, and anger. How to Do It The most basic way to do mindful breathing is simply to focus your attention on your breath, the inhale and exhale. You can do this while standing, but ideally you’ll be sitting or even lying in a comfortable position. Your eyes may be open or closed, but you may find it easier to maintain your focus if you close your eyes. It can help to set aside a designated time for this exercise, but it can also help t...o practice it when you’re feeling particularly stressed or anxious. Experts believe a regular practice of mindful breathing can make it easier to do it in difficult situations. Sometimes, especially when trying to calm yourself in a stressful moment, it might help to start by taking an exaggerated breath: a deep inhale through your nostrils (3 seconds), hold your breath (2 seconds), and a long exhale through your mouth (4 seconds). Otherwise, simply observe each breath without trying to adjust it; it may help to focus on the rise and fall of your chest or the sensation through your nostrils. As you do so, you may find that your mind wanders, distracted by thoughts or bodily sensations. That’s OK. Just notice that this is happening and gently bring your attention back to your breath. To provide even more structure, and help you lead this practice for others, below are steps for a short guided meditation. Read more... https://ggia.berkeley.edu/practice/mindful_breathing.

01.01.2022 Bacteria and other microorganisms in the digestive tract are linked with dozens of health conditions including high blood pressure, high blood lipids, and body mass index (BMI) according to research presented today at ESC Congress 2020.1 "Our study indicates that microbiota might have an important role in maintaining health and could help us develop novel treatments," said study author Dr. Hilde Groot of University Medical Centre Groningen, the Netherlands. The human gut micr...Continue reading