Mental Health – Page 9 – Grow Mindfulness

Mindfulness, Attention and Learning

Research has consistently shown that mindfulness can build our attention and concentration. Mindfulness, by definition, involves paying attention in a purposeful way “with openness and curiosity”. Mindfulness helps us to reclaim our attention and strengthen our concentration. Attention is one of the four pillars of learning, according to leading neuroscientist, Stanislas Dehaene. In his book, How We Learn: The New Science of Education and the Brain, he identifies the four pillars as follows:

Attention – adds amplification to the information that we choose to focus on; it brings into clearer focus the detail and implications of what we are hearing and seeing.
Active engagement – through curiosity, constantly testing our internal hypotheses and models of the external world; contrasted with passive learning where we only take in what others teach us.
Error feedback – helps us to correct our hypotheses/models through comparison with reality; what happens when acting in the real world serves to provide feedback – confirmation or the need for correction/change.
Consolidation – moves us to a state of “unconscious competence”; where we act automatically, but appropriately, in response to external stimuli. Making explicit our own learning and restful sleep assist this process of consolidation.

Attention’s role in learning

Stanislas highlights the fact that today we encounter multiple sources of distraction, including that of digital noise, which negatively impacts our attention and capacity to learn. Developing our attention, according to his research and that of other researchers, has three core benefits in terms of the learning process:

Alerting – changes our level of vigilance by signalling when we need to pay attention.
Orientating – indicates what we need to pay attention to and, in the process, highlights the detail of what we are interested in.
Executive attention – the contribution here is on the how, the way in which to respond to the stimulus/task/challenge.

The growth of the executive function, tied to self-regulation, is itself a lifetime learning process. This function involves engaging the pre-frontal cortex of the brain – making decisions based on analysis and timely adaption rather than habituated and inappropriate responses. Stanislas demonstrates through sharing the results of different experiments how the pre-frontal cortex and this executive function develops from the age of 12 months and reaches a mature level around 20 years of age. These studies are fascinating in that they highlight how the brain attempts to process information that is seemingly contradictory and/or challenging to our habituated responses learned through prior experiences and information processing. He contends that the development of our pre-frontal cortex as we mature in age spontaneously results in the “development of attention and executive control”.

Stanislas cautions that we can still make mistakes and take inappropriate action through our selective perception as adults. Perception of threat (real or imagined), for example, can lead to the dominance of our amygdala and disengagement of our pre-frontal cortex, leading to a fight, flight or freeze response – resulting sometimes in an inappropriate action rather than “wise action” that can be developed through mindfulness.

However, Stanislas also emphasises that even in adulthood our brains are capable of plasticity – changing physical shape (including reducing the size of the amygdala and increasing the size of the pre-frontal cortex) and, in the process, strengthening executive control. Norman Doidge, in his book The Brain That Changes Itself, highlights the research that demonstrates how mindfulness increases this neuroplasticity.

Reflection

As we grow in mindfulness, we can enhance our attention and concentration – key components of learning identified by Stanislas. Concurrently, we can develop our self-awareness and self-regulation, learn to overcome habituated responses, and choose wise actions. Mindfulness improves our information processing by helping us to reclaim our attention in the face of endless distractions, including digital noise and overload. The openness and curiosity cultivated through mindfulness enriches our capacity to grow and learn.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Creating a Meaningful Story for Your Life

Tami Simon, CEO of Sounds True, interviewed Rebecca Walker and Lily Diamond as part of her Insights at the Edge podcast series. Rebecca and Lily are the authors of the newly published (January 2021) book, What’s Your Story? : A Journal for Everyday Evolution. The book provides deeply personal insights into what constitutes a meaningful life as a well as interactive, reflective questions designed to help the reader to revisit and rewrite the story of their own life. Both authors are accomplished writers and activists with quite diverse backgrounds. Their collaborative writing over the past ten years to produce the book is a profound endeavour in its own right. They share a common and very strong belief that in writing our own story with honesty, fearlessness, and persistence, we can rewrite our past and reshape our future so that we live a more meaningful life.

An opening reflective question

During the podcast interview, Tami asked Rebecca and Lily about the first question in their book which is, What is your first memory? This question is penetrating in that it requires the reader to identify a memory that they really experienced and own. It means unravelling the self-stories from what has been communicated by parents, society at large, national culture, workplace culture or formal education. It means getting to the heart of what we actually believe and practice. For Lily, the catalyst for the question was the experience of her mother dying from cancer; for Rebecca, the catalytic event was the divorce of her parents. In both cases they were faced with the fundamental question of What story have I been telling myself about my life? Which leads to the question, How limiting or empowering is my self-story?

A closing reflective question

The interview discussing the book – What’s My Story? – gravitated to the final reflective question How do I define a life well lived? This question is designed to be proactive – to stimulate not only reflection but future action. The question is intended to have us look back from our future deathbed and review how we have spent our life and how we had wished to spend it. It means, in Rebecca’s terms, what would enable me to die peacefully when reviewing my life’s contribution and legacy? The question for both authors revolved around, What is a meaningful life? How can I now live my life in a way that is congruent with what gives my life meaning, satisfaction and a sense of positive contribution to my relationships, my community, and the world at large?

Lily and Rebecca talked about how these questions and their personal responses are influencing the way they live now – even at the micro-level. Throughout their book they ask the reader to reflect on what was meaningful in their past, what is meaningful in their present life and what would give meaning to the rest of their life – a potential catalyst for rewriting our own stories. What could be useful in this personal pursuit of “a life well-lived” are the lessons from death and dying provided by Frank Ostaseski.

The science of a meaningful life

Several authors for the Greater Good Magazine collaborated on an article titled, The Top 10 Insights from “The Science of a Meaningful Life” in 2020. The magazine itself is a production of the Greater Good Science Center, The University of California, Berkeley. The authors drew on the work of multiple researchers in their network and viewed the identified elements as a source of hope in these challenging times when the pandemic has led to many people experiencing conflict, loneliness, illness, and grief.

The authors draw on the concept of a “psychologically rich life” as a framework for their suggestions for a meaningful life:

Collaborating in learning with others
Connecting with other people by phone rather than text or social media
Expressing kindness and gratitude to others (which are contagious)
Being more extroverted in engagement with others (especially beneficial for introverts)
Engaging with diverse cultures that can serve to challenge our stereotypes
Seeking out challenging and varied experiences
Working in organisations that consciously pursue social justice both within and without
Exploring ways to be more motivated to express empathy.

Reflection

It is a sobering exercise to ask ourselves these reflective questions that represent the lived experiences of the authors. What is also relevant to this reflection are the lessons from death and dying advanced by Frank Ostaseski. The challenge is to work out how we define a “life well lived”. As we grow in mindfulness, we can gain greater clarity about what a meaningful life is for us and have the courage and resilience to pursue it in our chosen field of endeavour.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Thanksgiving: A Time to Revitalise our Gratitude Practices

The US celebrated Thanksgiving on Thursday 26 November this year. It was also formally celebrated in other places around the world while in Australia informal celebrations occurred as American organisations shared their Thanksgiving Day exhortations and practices. This was followed by intensive sales campaigns under the banners of Black Friday and Cyber Monday. It is easy to lose sight of the message of Thanksgiving in the flurry and frenzy of the constant encouragement to buy and acquire. Acquisition is suddenly valued more than appreciation.

The value of gratitude

Gratitude is important for our relationships and our mental health. Expressing appreciation to another person in a relationship is a way of valuing them and what they say and do. It builds trust and affection and overcomes the tendency to “take someone for granted” which is, certainly, an intimacy dampener.

Neuroscience has demonstrated the benefits that gratitude has for our mental health and overall well-being. It can alleviate depression, replace toxic emotions such as anger, envy, and resentment and develop a positive attitude to life which is, in itself, conducive to mental health. Karen Newell, for example, explains from her research how gratitude builds positive energy. She encourages us to be grateful not only for things that are present in our life today but also for the experiences and people from our past, especially our parents and mentors.

Sustaining gratitude practices

There are numerous ways to express gratitude and appreciation. The challenge, like all good habits, is to build gratitude practices into our daily life, however brief or informal. Some people adopt a gratitude journal as a way to express appreciation and progressively build a deep and abiding sense of gratitude. Others link expressions of appreciation to other activities undertaken during the day. For example, when boiling the jug, you could express appreciation for access to fresh water (something that many people in the world do not have) or the food that you are about to eat. While waiting during the day, you could choose to reflect on what you are grateful for rather than dive for your phone.

Gratitude meditation is a sound way to progressively build awareness and appreciation for everything that enriches our life on a day to day basis. We can learn to savour our relationships, achievements, the development of our children, the skills and capacities that we have developed over time and life itself. Developing a gratitude mindset can help us to experience joy in our life, not only for what we have received, but also for the achievement of others through empathetic joy. Being grateful is a great motivator for taking compassionate action, which not only benefits others but also ourselves.

Reflection

The benefits of gratitude and appreciation are numerous and can positively impact many aspects of our life if only we can slow down for gratitude. We have to learn to create space in our busy lives for stillness and silence so that we can grow in awareness of what we have to appreciate and continue to express our gratitude whether internally or through external communication. Gratitude can improve the quality of our life and, at the same time, positively impact those around us. As we grow in mindfulness through our gratitude practices, reflection and meditation, we can experience greater joy in our lives, enrich our relationships and make a real difference in our world – a world torn by envy, hatred, resentment, bias and discrimination and the great divide between the “have’s” and “have-not’s”.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Silence and Connection: Finding Peace in a Turbulent World

Last night I had the privilege of accompanying my wife to a fund-raising event at Stepping Stone Clubhouse in Brisbane – an organisation dedicated to enabling people with mental illness to rebuild and enrich their lives. The speaker for the night’s event was Trent Dalton, author of two recent books that were the focus of his discussion. Trent has become a best-selling author as a result of the first of the two books, The Boy Who Swallowed the Universe which features two boys who experience the darkness of adverse childhood experiences. The second book he spoke energetically about is his recently released novel, All Our Shimmering Skies – two girls experiencing trauma feature prominently in this book which is also an expression of hope, of wonder and life’s endless mysteries and miracles.

Life beyond trauma

Trent had many adverse childhood experiences and related trauma – including an alcoholic father, heroin-addicted mother, heroin dealer stepfather and a criminal baby sitter. His two novels then are part autobiographical, part fiction and part fantasy (“gifts dropping from the sky”). His two daughters had questioned him as to why he wrote the first of the two books with boys as the focal characters when he in fact had two daughters. So, two girls featured in the Shimmering Skies novel.

Trent mentioned that even though the books begin with darkness in the characters’ lives, they end with hope and wonder. He wanted to inspire his daughters to be strong and resilient despite what life brings in the way of obstacles and adversity. He also wanted them to believe in hope and a life beyond trauma as reflected in his own life – now as a multiple award-winning author who is internationally recognised for his writing craft and storytelling.

Finding peace in silence and connection

Trent spoke of his close connection to place and nature. His home suburb, Brisbane’s western suburb of Darra, features strongly in his writing as does Darwin which he visited a number of times, mainly on assignment as a journalist. He described with a sense of awe the natural beauty experienced during a guided walk through Litchfield National Park in the Northern Territory of Australia. His closeness to nature is reflected in his wonder at even the smallest living creatures.

His connection to family and friends provided a very real grounding and enabled him to rest in the strength of these relationships. Of particular note is his comment about how one of his daughters brought him very much “back to earth” after a whirlwind tour following his highly successful book, The Boy Who Swallowed the Universe. At one stage when he was at home and dropping naturally into his effervescent storytelling mode, his 11 year daughter said something to the effect, “You don’t have to impress us now – you just have to be Dad to us.”

Trent’s Shimmering Skies novel captures something of the stillness and reflection he experienced observing the night sky through his window in Darwin or from his writer’s den in Brisbane. His valuing of silence and stillness is reflected in his comment on Christine Jackman’s novel, Turning Down the Noise: The Quiet Power of Silence in a Busy World:

…a deeply personal assignment: treading bravely, beautifully into the wonder of silence.

Christine reminds us that life is full of noise, distraction and setbacks and yet there exists the wonder of stillness and silence – the unnameable space in which one was free to think and breathe and simply be. We just have to learn ways to access the silence in our lives – something I experienced at 5 am this morning when I walked along the Manly Esplanade in Brisbane as the sun rose and reflected on the shimmering water of the marina.

Reflection

Trent was able to inhabit the wounds of his trauma by revisiting his adverse childhood experiences through the key characters in his two books. In discussing his books and his life, he was able to be completely transparent and honest about his background, his challenges, and his small triumphs. This openness and curiosity about life are hallmarks of mindful living. By growing in mindfulness through reflection, writing and wonder, he could appreciate his connection to everything and his close relationships which are so central to his life and work.

I find it humbling and a source of gratitude that I personally was able to live a life of silence and contemplation for five years after leaving home and traumatic circumstances. I have lived through many adverse childhood experiences in my early childhood and traumatic events later in life. I found solace and peace in stillness and silence.

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Image by Ron Passfield – Sunrise at Manly Esplanade

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Building Cognitive Resilience through Mindfulness

Research conducted by Jamie Bristow and Rosie Bell supports the view that mindfulness builds cognitive resilience – “the ability to overcome negative effects or stress on cognitive functioning” (as defined by Staal and colleagues). In times of stress or serious setbacks, we can experience cognitive confusion and disorientation. When the perceived threat to our wellbeing is considerable our “thinking brain” tends to shut down and our “survival brain” takes over – we can be controlled by our negative emotions and engage in fight, flight or freeze behaviour. In these challenging times we can experience emotional inflammation as we are challenged on many fronts.

The impact of information overload

Information overload is a characteristic of our times with the ever-present and pervasive information highway. With COVID19, we not only have to cope with the emotional strain of illness and death amongst our families , friends and colleagues but also the vast amounts of complex health advice and restrictions – information that is often conflicting and exacerbated by misinformation peddled by vested interests.

The stress of information overload can be compounded by what Jamie and Rosie refer to as a our “digital and media diet” – a bias towards distressing information, rather than information that inspires, uplifts, or motivates. An obsession with the news can be a daily diet of information that disturbs, distresses, distracts and debilitates us and severely limits our effective cognitive functioning.

Unfortunately, our natural tendency is to close down emotionally and avoid facing the pain of negative emotions. We can block out difficult emotions such as fear, anxiety, and depression until such time as they take their toll on our physical health. Liz Stanley, for example, explains how she lost her sight temporarily by “soldiering on” despite traumatic stress.

The role of mindfulness in developing cognitive resilience

Mindfulness practices can help us face raw and difficult emotions such as fear and build resilience through accepting our current reality, rather than denying its existence. Rick Hanson, for example, provides a meditation practice designed to turn fear into resilience. Bob Stahl, meditation teacher and author, offers a mindfulness practice to address fear and anxiety that are exacerbated by negative self-stories.

Mindfulness meditation can be a source of refuge in times of turbulence when we feel our minds and emotions whirling. It enables us to restore our equilibrium and find peace and calm despite the waves of change and challenge crashing down on us. We can build our resilience by taking time out to become grounded and to reconnect with ourselves.

Jamie and Rosie point out the research that demonstrates that mindfulness can enhance both working memory and long-term memory. Working memory constitutes our temporary storage facility that enables us to utilise information to effectively make decisions, act wisely and communicate appropriately. It can become overwhelmed and degraded by stress and trauma and negatively impact our window of tolerance – narrowing it and thus reducing our capacity to cope with further stressors, however minor.

Reflection

As we grow in mindfulness we can increase our sense of agency in the face of stress and setbacks by facing up to our negative emotions and diffusing their impact, accessing our memory and cognitive faculties without the befuddlement of emotional overload, making sound choices about information that we expose ourselves to and developing groundedness despite the turbulent winds of change. In this way, we can progressively build our cognitive resilience by reducing the negative impacts of stress on our cognitive functions and limiting emotional turmoil. Hence, we will be better able to access our creative faculties and take wise actions such as scenario thinking to deal with ongoing stressors.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Healing from Trauma and Building Resilience to Manage Stress

Liz Stanley recently provided an introductory webinar for her course on Mindfulness-based Mind Fitness Training (MMFT)®. The webinar explains the components of the course and how it helps people recover from trauma and enable anyone to build resilience and effectively manage stress. She also discusses the traumas she has experienced, her personal search for healing and resilience and her in-depth training including her doctorate.

The components of MMFT®

The online course covers 8 modules over 8 weeks (that you can undertake within your own time and availability). The first four modules provide the framework to understand how stress and trauma affects us and provides an insight into the neurobiology involved. As she explains in the webinar, stress and trauma reduce our window of tolerance (our tolerance of stress arousal). In her view, each of us have our own window of tolerance which has been shaped from birth, and continuously widened or narrowed through our life experiences, encounter with trauma, our lifestyle choices and our stress response (creating implicit learning about what is threatening).

If we are within our window of tolerance, we are better able to access our thinking brain (enabling accurate perception, clarity of thinking and wise decision making); when we are outside our window of tolerance we are captured by our survival brain and habituated stress responses in terms of bodily sensations, difficult emotions and harmful choices.

Liz explains that the second group of four modules of the MMFT® course deal with habits and related habituated responses, making effective decisions, managing difficult emotions and chronic pain, as well as ways to be more effective in our interpersonal interactions. The course includes stress and trauma-sensitive mindfulness practices, ”somatic experiencing” and a unique sequence of exercises designed to achieve grounding and enable movement “from dysregulation to self-regulation”.

Liz’s course is offered through Sounds True and has been validated extensively through evidence-based research that has confirmed results in terms of improvements in cognitive performance, strengthened resilience and improved self-regulation, as well as positive developments in other areas of self-management.

Widening the Window of Tolerance

Liz explains that our repetitive experiences impact our implicit knowledge and shape our brains and neuroception (perception of threat/ safety). We can choose experiences that are beneficial or others that are harmful – we have choice in how our brain is shaped and adapts (neuroplasticity).

In the MMFT introductory webinar and in her book, Widen the Window, Liz offers five lifestyle choices that can serve to widen our window of tolerance:

Sleep
Diet
Exercise
Awareness and reflection
Social connection

She explains that the course details the beneficial effects of each of these elements and also the detrimental effects caused by their absence or deprivation. She particularly notes the benefits of awareness and reflection. Liz explains that awareness can be built through mindfulness practices, Tai Chi and yoga while reflective practices involve reflective thinking such as journalling, reading poems, reflecting on scriptural passages or work experiences and their implications, or maintaining some form of gratitude diary. She highlights the benefits of mindfulness and reflective practices in terms of calmness, clarity, self-awareness, focus, resilience and intention building.

One of Liz’s key messages is that resilience is something that we can learn and develop through beneficial choices. The result is that we will be better able to manage stress, heal from trauma and access our thinking brain which enables us to think clearly and creatively and choose wise actions – rather than be captive to stress-induced confusion and harmful habituated responses.

Reflection

Liz’s course focuses on how to heal from past, stressful experiences and how to deal effectively with future stressful situations, whether internal (e.g. chronic anxiety) or external (e.g. job loss or interpersonal conflict). She emphasises the need for consistency not only in making beneficial lifestyle choices but also through engaging in regular mindfulness and reflective practices. As we grow in mindfulness and the associated awareness of thoughts, emotions, and bodily responses, we can widen our window of tolerance and deal more effectively with the stressors in our life.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

The Pandemic and Narrowing of the Window of Tolerance

David Treleaven and Liz Stanley discussed the current pandemic In their interview podcast on Widening the Window of Tolerance. They both asserted that COVID-19 had effectively narrowed the window of tolerance of many people. There are many people who are becoming increasingly stressed and traumatised by unfolding events, whether because of the death of relatives and friends, loss of a job, dislocation from their normal place of work (and way of working) and/or stringent “lockdowns”.

Narrowing the window of tolerance

In these very challenging times, people are becoming controlled by their “survival brain” – resorting to a fight, flight or freeze response. Their window of tolerance is becoming narrowed, both in terms of their inner tolerance of challenges and external tolerance of differences. Everything has been “thrown up in the air” so that they have lost their grounding in accurate perception and balanced body sensations.

Polarisation , racism, and hate thrive in this disrupted state as people seek refuge in their “own tribe” (flight) and attack others who are different from themselves (fight). Liz suggested that many people are “uncomfortable in their own skin” so that lockdowns and movement restrictions , creating disconnection, exacerbate the tendency to dysregulation (inability to control emotions). The sense of hopelessness and helplessness in facing continuous and growing uncertainty adds to the incidence of anxiety and depression.

A compounding factor is that social media becomes what Liz calls an “echo chamber” – it gives unregulated voice to “dysregulated communications” that increase the tendency towards polarisation. People retreat to social media and television only to find that these media are increasingly disorientating and disturbing.

Further compounding the issues for individuals is the fact that we tend to make a “bargain” with ourselves – e.g. we can put up with lockdown for three weeks by adding some new routines such as working different hours, taking more regular breaks and expanding project timelines. However, when other people blatantly and inconsiderately breach lockdown regulations or social distancing requirements leading to further lockdowns, conforming people can feel betrayed – intensifying a sense of hopelessness and helplessness.

Hope and widening the window of tolerance

In the previous post I discussed trauma-sensitive mindfulness and widening the window of tolerance. Liz provides several strategies in her book, Widen the Window: Training Your Brain and Body to Thrive During Stress and Recover from Trauma. In the interview podcast she shared some of her own strategies for becoming grounded during the current health and economic crisis – mindfulness meditation, gardening, walking and playing with the dog, and focusing on connectedness to others.

Liz’s Mindfulness-based Mind Fitness Training (MMFT)® provides detailed strategies and tools to navigate effectively through times of trauma and stress. She makes the point that whenever we are controlled by our “survival brain”, we are disconnected from our “thinking brain” and shut off from the opportunity to access our creativity and ingenuity. In discussing “hope” in the current challenging times, David noted that the tendency to “hyperfocus on what is not working” (as he has done at times) tends to narrow the window of tolerance and our capacity to cope. He suggests that accessing stories of successful transition can help to widen our window of tolerance, e.g. successful career changes by people who have lost their jobs. Another strategy that he suggests is to effectively reframe what is happening. By way of example, he draws on the comments of Adrienne Maree Brown in her article on living through the unveiling:

Things are not getting worse, they are getting uncovered, we must hold each other tight and continue to pull back the veil.

Liz reinforces this view when she suggests that it is really only in times of turbulence when everything seems to be “thrown up in the air”, that genuine and sustainable change can happen.

Reflection

As David suggests, we can choose to stay in the fog bank by continuing to absorb negative messages, both external and internal, or we can free ourselves from this befuddled state by growing in mindfulness and developing our own strategies to build resilience and stay grounded.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Mindfulness Strategies for Well-Being

Dr. Trisha Macnair, in her book Live Well, offers 100 ways to develop well-being. Trisha has been a medical doctor for over thirty years and developed a speciality in “active ageing”. Her book is focused on developing a healthy and long life and her many simple ways of achieving this include suggestions re nutrition, exercise and lifestyle. Here I will focus on Trisha’s suggestions that relate to mindfulness.

Mindfulness for a healthy and long life

Trisha recommends several well-being strategies that are directly related to mindfulness:

Meditation – the psychological and physical benefits of meditation are well researched and documented. Besides being a calming influence and source of tranquillity, meditation improves clarity and creativity and can contribute to mental health by helping to reduce negative thoughts, improve mood, develop wisdom and manage challenging emotions.
Find your happy – underlying Trisha’s suggestions in relation to enjoying the physical and mental health benefits of being happy, is a focus on mindfulness. This involves awareness of what contributes to happiness and unhappiness in our lives, tuning into experiences of well-being, and making time for ourselves to enable self-care.
Keep moving – several of Trisha’s recommendations relate to movement and she extols the physical benefits of walking, yoga and Tai Ch. The mental health benefits of these practices can be enhanced by adopting mindful walking, treating Tai Chi as meditation-in -motion with conscious breathing and bodily awareness, and focusing on the meditative elements of yoga.
Spending time in nature – the benefits of time spent in nature are increasingly being linked to improved physical and mental health and longevity. The mental health benefits of nature can be enriched by meditating on the elements of nature, being conscious of the healing power of nature and developing our capacity for sensory awareness while in nature.
Doing acts of kindness – the happiness benefits of doing good deeds are well researched. Mindfulness itself can have really positive outcomes for others as well as ourselves by improving many aspects of our interactions – our mood, ability and willingness to listen for understanding, capacity to regulate our emotions and express “sympathetic joy” and our sense of gratitude (not allowing envy to grow). Loving-kindness meditation can also enable us to draw energy and vitality from our sense of connectedness to others and facilitate compassionate action. Through mindfulness we can discover our unique way(s) to contribute to the well-being of others through specific acts of kindness.

Reflection

Trisha reminds us that there are many simple and readily accessible ways that we can use to develop our well-being and a healthy and long life. The benefits of many of the practices she suggests can be enhanced as we grow in mindfulness. Meditation itself brings substantial physical and mental health benefits. The cumulative effects of the suggested practices can be life-changing because they are mutually self-reinforcing.

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By Ron Passfield – Copyright (Creative Commons license, Attribution, Non-Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Don’t Wait to Forgive

In his book, The Five Invitations, Frank Ostaseski discusses in depth his first lesson, Don’t Wait, learned from many years of working with the process of dying and death. He witnessed so many people dying while consumed by hatred, resentment, rage and anger. He also gives examples of others who were able to offer profound forgiveness on their deathbed. He urges us not to wait until we are dying to embrace forgiveness for ourselves and others. He contends that all forgiveness is ultimately self-forgiveness and is hugely beneficial for us – mentally, physically and emotionally.

Resistance to forgiveness

Frank talks about our natural resistance to forgiveness – a form of self-protection, protecting our sense of right and wrong and our elevated sense of who we are. To forgive is to acknowledge difficult emotions such as anger, regret and resentment. We tend to run away from these feelings because they cause us pain. However, the cost and pain of carrying resentment all our lives are far greater than the pain of facing up to those parts of ourselves we are embarrassed by or unwilling to acknowledge.

We each have an area of darkness that we don’t like to shine a light on. Recalling events also brings to mind and body, the recollection and re-experiencing of hurt – hurt from other’s words and actions, and also hurt and regret we feel for things that we have said and done that were hurtful towards other. Facing up to the depth of our difficult emotions is critical for forgiveness and mental health.

Anger and resentment can consume us, constrict our capacity to express kindness and love towards others, even those in close relationships with us. We can find ourselves constantly playing over events in our head as well as in our conversations, our hurt and resentment growing with each retelling. Ultimately, forgiveness involves letting go – releasing ourselves from the sustained constriction of negative emotions and giving up others as objects of our resentment. If we do not forgive others and our self, our difficult emotions find expression in self-defeating ways, including manifesting our anger in such a way that another innocent party is hurt by our outburst or abusive behaviour.

Frank points out that forgiveness does not mean to totally forget an event that was hurtful or condone the actions of another person that were unjust, hateful or revengeful It does not require reconciliation – sharing your forgiveness with the other person. It is an internal act encompassing mind, body and heart. When we overcome the resistance to forgiveness, we open ourselves to kindness and love.

The long journey of forgiveness

As they say, “a journey of a thousand miles begins with a single step” – forgiveness is a life-time pursuit, not something to begin at the end of life. Frank recalls his own anger, rage and resentment towards a Colonel in a country at war, when the Colonel refused to assist a five-year old boy who eventually died a very painful death without the medical support the Colonel could have provided. Frank points out that these complex emotions consumed him and sometimes found expression in his rage. However, he instituted a daily ritual which, after many years, enabled him to let go of these emotions and find the freedom to forgive and love again.

Frank encourages us to start along the path of forgiveness by first taking on relatively small issues/events in our life, not the big all-consuming hatred or resentment. He suggests even practicing with small annoyances such as being cut off by someone in traffic or having someone leave a wet towel lying on the bed. You can progressively build up to dealing with the big issues/areas of resentment and anger. The process of incorporating forgiveness meditation into your mindfulness practices can be a way to begin and to progress the long journey of forgiveness.

Forgiveness requires absolute honesty (not projecting an image of ourselves as “perfect”), acknowledgement of our own part in a hurtful interaction, understanding of what is influencing the other person’s behaviour, recognition of our connectedness to everyone and a willingness to face up to, and fully experience, what we don’t like in our selves. Frank’s strong exhortation is, “Don’t Wait!” until it is too late – until our deathbed when we could be consumed with anger, guilt, regret or rage.

Reflection

As we grow in mindfulness through forgiveness meditation, mindfulness practices and honest reflection, we can more readily recognise when we need to forgive and the hurtfulness that we cause by our words and actions. We can progressively face up to our “dark side” and our difficult emotions that are harmful to ourselves and others. We can also bear the pain of naming these feelings and really experiencing their depth, distortion of reality and self-destructive nature. Forgiveness builds our freedom to express kindness and appreciation and to love openly.

Frank maintains that the foundation for true forgiveness is learning to forgive ourselves with “compassion and mercy” – this is, in itself, a difficult journey and, ideally, a life-time pursuit.

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Image by Лечение наркомании from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Accessing the Genius of Anxiety for Improved Mental Health

Karla McLaren discussed embracing anxiety in a podcast interview with Tami Simon of Sounds True when having a conversation about Making Friends with Anxiety … And All Your Other Emotions. Karla was able to draw on her own life experience and her recent book, Embracing Anxiety: How to Access the Genius of This Vital Emotion. She has spent a lifetime researching and writing about emotions.

In a previous post, I explored Karla’s concept of emotions as storing energy and providing a message and wisdom. I also discussed effective ways to draw on the energy and wisdom of emotions. Karla emphasised the importance of not attributing the characteristics of “good” or “bad” to emotions, including difficult emotions. In her view there are real lessons and ways to move forward hidden in each emotion, even anxiety.

Trauma and anxiety

Karla herself experienced childhood trauma and many of her insights are drawn from her experience in overcoming the associated anxiety and depression. Like other people who have been traumatised, Karla has had to deal with anxiety and depression throughout her life. She found that she was ignorant about these emotions and tended to repress or suppress them. However, through reading and research she has been able to develop practical approaches to addressing anxiety and depression. She has learned to befriend these emotions and now views depression as enforced slowing down and redirection and has developed the ability to draw on the “genius of anxiety”.

The genius of anxiety

In her interview with Elizabeth Markle on embracing anxiety, Karla emphasised that anxiety is “an essential source of foresight, intuition, and energy for completing your tasks and projects”. As with any emotion we have a choice – we can suppress, repress or “over-express” anxiety or, alternatively, listen to the message and wisdom that lies within this emotion. We need to understand that emotion is a process – trigger, experience, response – we have a choice in how we respond to what triggers us and the feelings we experience as a result.

Karla suggests that the appropriate response to situational anxiety is to channel the energy of the emotion towards completing a task or project – much as a canal channels water. Repression or suppression of anxiety blocks the energy flow, while over-expressing anxiety through panicked or frantic activity can dissipate the energy rather than direct it. A starting point for channelling the energy of anxiety is “conscious questioning” – e.g. “What brought on this feeling?” and “What truly needs to get done?” This approach enables you to work with, rather than against, the energy of anxiety and to simultaneously care for yourself by downregulating the impact of the emotion on your thoughts and feelings.

Karla continued her discussion of “conscious questioning” for anxiety by referring to a sample of other questions featured in her book, Embracing Anxiety (p.85):

what are your strengths and resources?
are there any upcoming deadlines?
have you achieved or completed something similar in the past?
can you delegate any tasks or ask for help?
what is one small task you can complete tonight or today?

Karla argues that this approach involves “leaning into anxiety”, not artificially calming yourself. She also alludes to the research that demonstrates that accurate naming of our emotions and identifying the level of intensity of them is another effective form of downregulating emotions. To this end she encourages us to develop our emotion vocabulary and offers her blog as a starting point for emotion identification. In her book she offers ways of describing different levels of emotional intensity, for example, low anxiety is described as apprehensive, mild anxiety as edgy or nervous and intense anxiety as overwrought or super-energised.

Karla suggests too that yoga and mindfulness are effective ways of downregulating that can assist the process of conscious questioning. She offered very brief meditation to illustrate this calming effect. The meditation basically involved focusing on the quietest sound in the room. Karla provides a range of practices for each emotion in her book,

Different anxiety orientations: planner vs procrastinator

Karla drew on the work of Mary Lamia, author of What Motivates Getting Things Done: Procrastination, Emotions, and Success, to differentiate between two main manifestations of anxiety – planning anxiety and procrastination anxiety. The planner maintains a low level of anxiety continuously and has a task “to-do” list(s) to manage their anxiety about getting things done. The procrastinator, on the other hand, does not make lists but works to deadlines and has an immense burst of anxiety and energy the night before a deadline is due (and often achieves the task in the early or late hours of the morning). The procrastinator can “chill out” while waiting for the deadline, the task person has difficulty “chilling”.

Mary points out that what is different in the two approaches to task achievement has to do with “when their emotions are activated and what activates them”. The procrastinator, for example, is motivated by the imminent deadline and experiences “deadline energy”; the planner is motivated by the need to keep task commitments under control. Understanding the difference between these two sources of motivating anxiety and your personal preference in how to get things done, can reduce conflict in a relationship and support success where partners have a different orientation. Maria discusses the potential clash in orientation between procrastinators and non-procrastinators in her Psychology Today blog.

Reflection

Mindfulness practices along with conscious questioning and reflection can help us to focus the emotional energy of anxiety. As we grow in mindfulness, we can better identify our emotions, understand what motivates others and increase our response ability.

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Image by Lars Eriksson from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.