Mantra Meditations for Calm, Peace and Energy

Mantra meditation involves the repetition of a sound, word or phrase during meditation.  The mantra can be repeated silently, spoken or chanted, sometimes accompanied by music.   The singing of mantras can provide variation through intonation, pace, pitch, and volume.  The content can be rich in meaning drawing on ancient traditions or simply a single word.  Instrumentation can be added and often involves guitar, harmonium and/or flute. 

Famous yogi-musician, Girish, combines neuroscience and the art of singing mantras in his book, Music and Mantras: The Yoga of Mindful Singing for Health, Happiness, Peace and Prosperity.  Girish maintains that “Mantra is a sound vibration through which we mindfully focus our thoughts, our feelings, and our highest intention”.  In this statement he captures not only the power of focus inherent in chanted mantra meditations but also the energetic effect of the vibrations of music and singing. 

Singing of mantras has gained a resurgence through the development of the relatively new discipline of music therapy and the advent of neuroscience along with the understanding of the vibrational energy of sound and voice.

The benefits of mantra meditations

Like any meditation, mantras build attention and capacity to focus which in itself has a beneficial effect.  Typically practitioners return to their focus whenever a distracting thought interferes with their concentration on the mantra.  Neuroscience has highlighted this benefit and explained how meditation positively impacts the mind, emotions and the body. 

Susan Moran focuses on the distinctive nature of mantra meditations and summarises the science that supports this approach to meditation.  In her article, she identifies several research-based benefits:

  • Reduces distractions generated by the default-mode network of our brains (with its inherent negative bias)
  • Minimises negative self-talk that leads to depression
  • Activates the “relaxation response” and builds resilience in the face of stress.

Turning depression into a deep well of calm, peace and centredness through mantra meditation

The beneficial effects of mantra meditations were clearly articulated by Tina Malia in her interview with Kara Johnstad.   Tina Malia is globally famous for her song writing, singing, instrumentation and integration of different mantra traditions, and at the time of the interview, was working on her seventh album.

Tina told the story of her very deep depression in her twenties and her experience of the “dark night of the soul”.  She indicated that she had all the trappings of external success but experienced despair and a “deep, deep aching loneliness” that would not go away – she lost her meaning in life and considered ending her life through suicide.   At the time, she was a backing singer for world music singer/songwriter Jai Uttal and his band.  Jai suggested that she start a daily practice of Japa – silently singing the Ram mantra meditation while passing beads through her fingers.

Tina reports that this practice which she undertook conscientiously every day, although having little effect in the first few weeks, enabled her to find peace, harmony and an inner well of calm and creative energy.  She explained that it “completely lifted me out of despair” and she still continued the practice daily at the time of the interview.  She finds chanting mantra meditations a tool for helping her when she feels frazzled at busy times while touring the world.   She describes her silent mantra meditations as a well – an internal source of pure water that brings the experience of visiting a calming, familiar room. 

Kara Johnstad, who is herself a visionary singer-songwriter, describes chanting mantra meditations as creating “a higher vibrational field” that protects us against the turbulence of daily life and its many challenges.

Reflection

I have found just listening to the chanting of mantra meditations very calming, particularly those of Lulu & Mischka and the many mantra meditations of Deva Premal & Miten.  From my reading and listening to Tina’s story, it is clear that the real benefit of chanting mantra meditations comes not only from repetition of the mantra but from daily practice over an extended period (in Tina’s case over many months and years). 

It takes time to absorb the positive messages of a mantra into our consciousness so that over time it displaces our negative self-thoughts.  Tina suggests that mantra meditations are like a tool to explore our inner reality, “a shovel to go inside and dig”.  In this way we can develop a deep level of self-intimacy.

As we grow in mindfulness through chanting mantra meditations, we can unearth our disturbing negative thoughts and difficult emotions and replace them with a deep well of calm, peace and energy. Tina has demonstrated yet again that discipline creates freedom and success.  Her latest album, Anahata (Heart Wide Open) can be obtained through Sounds True.

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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.

Finding Joy, Beauty and Healing through Nature in Challenging Times

Jon Kabat-Zinn when discussing mindfulness and resilience in difficult times stressed the need to be “still aware of beauty” in the midst of the challenges confronting us during the onset of the Coronavirus.  He suggested that despite the incredible heartbreak of these times, inspiration abounds, particularly in the beauty and resilience of nature.  Jon referred to the words of Thich Nhat Hanh, a Vietnamese Buddhist, who experienced his fellow monks dying from bombing raids by the Americans.  Amidst the grief during the burial of his friends, Thich Nhat Hanh said, “Don’t forget to see the flowers blooming by the side of the road”.  Jon reminds us to lift our eyes beyond the present pain and fear and to be aware of nature and all its beauty and healing power.

Wise@Work recently provided a webinar with Mark Coleman presenting on the topic of Beauty, Joy and Resilience in the Midst of Adversity: the Healing Power of Nature.  Mark is a globally recognised meditation teacher, author of From Suffering to Peace: The True Promise of Mindfulness and the creator of the Mindfulness Institute.  Mark has a particular focus on being healed through nature by finding beauty and joy in experiencing nature mindfully.  He shares his unique insights drawn from mindfulness practices, research and experience in this area through his course, Awake in the Wild Nature Meditation.

Attending to nature and experiencing connectedness

What we pay attention to shapes our lives – our thoughts, feelings, mood and perspective.  In challenging times, we tend to become absorbed in what we have lost, obsess about the news and feel a loss of agency in many aspects of our life.  Our natural negative bias is strengthened, resulting in a continuous scanning of the environment (local and global) for threats, both real and imagined.

Mark maintains that we can restore our sense of equilibrium by paying attention to nature – attention being something that we can have agency over.  Through mindful attending to nature we can experience joy, peace, beauty and healing – experiences that are uplifting and energising.  He argues that as we become connected and aligned with nature, we can find our life purpose and delight in living or, as Jon Kabat-Zinn describes it, “waking up to what is” as the “laboratory of life unfolds”. Mark quoted the words of Mary Oliver’s poem, Mindful, to reinforce his view of the joy in nature.

Nature as a source of sensory awareness and joy

We can refocus our attention by beginning to notice nature as it unfolds daily before us and enlivens our senses – seeing the exquisite beauty of the sun rising in the morning over the water, listening to the echoing sounds of birds as they awake to another day, smelling the ground and grass after a night’s rain, touching a furry leaf or tasting freshly picked fruit, herbs or vegetables.  There are many ways to tap into the beauty and healing power of nature – we just have to be alive to them and willing to create space in our lives to experience this unending source of joy.

Mark reminds us that we don’t have to go out into the wild or visit a rainforest to enjoy nature (the very words we use such as “enjoy” expresses nature’s potential).  We can venture into our yard and observe the blossoms on the trees, notice the first seedlings emerging from recently planted grass seeds, feel grounded on the solidity of the earth, smell the earthiness of the soil and hear the wind gently rustling the leaves of trees and plants.  We can even stay inside and connect with nature through pictures and images – the sunflowers in a field of grass, the small child leaning over to smell a flower in a rockery or the tall poplars lining an expanse of crops.  If we study the painting of the girl, we can observe the colour of the flowers, the shape of the leaves, the fallen branches and the stone paving – things that we may not have noticed before.

Reflection

I have always found trees a source of meditation and an inspiration for poems because they reflect the paradox of human existence – suffering and joy, life and death, disconnection and closeness, weak and strong, flexible and inflexible.

Nature surrounds us and is there before our eyes, ears and other senses – if we would only pay attention.  The time required is minimal and the rewards in terms of mental and physical health and overall wellbeing are great.  Nature is a free, ever-changing resource. 

As we grow in mindfulness through paying attention to nature and meditating on nature, we can experience a calmness, peace and joy amidst these turbulent times.  Like our breathing, nature is a refuge readily available to us to enjoy, a source of connection to other living things and means of healing through alignment.

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Image by Jill Wellington 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.

Mindfulness and Resilience in Challenging Times

The Awake Network and Mindful.org have collaborated to provide a free resource for healthcare professionals in the form of The Mindful Healthcare Speaker Series.  Jon Kabat-Zinn speaking on Mindfulness and Resilience in Challenging Times was the first in the series of six speakers.   While Jon is not an MD, he has a PhD in Medicine and focuses on mindfulness in medication, healthcare and society.

Jon and host, Dr. Reena Kotecha, spoke of the enormity of the challenges facing everyone with the advent of the Coronavirus and especially the frontline healthcare professionals who, in many instances, lack adequate resources and training to deal with the magnitude of this pandemic.  They spoke of the trauma experienced by these healthcare professionals who are witnessing the suffering and death of so many people.  Reena spoke of one frontline female doctor who had to move out of home to live in a hotel for three months to protect her mother who was suffering from cancer. 

A truly disturbing event was the suicide death of Dr. Lorna M. Breen, an emergency center doctor, who continually witnessed the very worst of the impact of the Coronavirus on people, including people dying at the hospital before they could be removed from the ambulance.   Her heroic efforts to save people through her frontline medical work contributed to her own death.  Jon reiterated that mindfulness does not lessen the enormity of the physical and mental health impact of the pandemic on the lives of healthcare professionals but emphasised that mindfulness acts as a ballast to provide stability in the face of the turbulent winds created by the pandemic.

Mindfulness as ballast for stability

Jon referred to the 25 years of quality scientific research that showed the benefits of mindfulness, extending to positively altering the structure of the brain, increasing functional connectivity (e.g. of the mind-body connection) and enhancing neuroplasticity.   Neuroscientist Richard Davidson co-authored a book, Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body, and demonstrated the powerful effect mindfulness had on building resilience.

Jon spoke of “full catastrophe living” and emphasised that it is truly human to experience fear, anxiety and grief.  He argued that mental health is enhanced by feeling and accepting everything we experience, rather than denying its existence or intensity.  He stated that no matter how emotionally rending our circumstances are we can find refuge in mindfulness, by being “in the present moment, moment by moment”.  In this way, we are better able to recover from the “trauma” of the present reality and to do so without total depletion of ourselves.   

Mindfulness as awareness

Jon maintained that “we are not our narrative” – we are not our negative self-talk that diminishes us and depletes our energy in the face of life challenges.  He argues that our life is “one seamless whole” – our mind, body, thoughts and emotions.  In his view, our breath serves as the integrating factor and energy force.  Awareness of our breath in the present moment enables us “to get out of the wind” and “to recalibrate, recover and respond instead of reacting”.  To reinforce this message, he provided a guided meditation during his presentation focused on the breath for about ten minutes (at the 30-minute mark).

Jon maintained that awareness of our breath can enable us to be fully awake to what is going on inside us and to be more deeply connected to others.  He argued that we don’t have to achieve a particular goal – to become more or better – in his view, “we are already okay”.  In these challenging times, what is needed to help ourselves and others we interact with is to be authentically present, without a “mask” (metaphorically speaking), but with openness and vulnerability. 

Reflection

Jon highlighted the importance of trusting our “human creativity” when confronted with the need to help people who are stressed out by the pandemic.  As we grow in mindfulness through mindful breathing, we not only build our resilience in managing our personal challenges but also “modulate the tendency to put self ahead of everyone else” – we can diminish our self-absorption and self-doubt.  He maintained that awareness of our breathing reinforces our ecological connectedness.  

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Image by Jill Wellington 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.

How to Be Open to Change

Diana Winston recently provided a guided meditation on Opening to Change as part of the weekly meditation podcasts provided by MARC, UCLA.  Diana pointed out that change has always been a part of our life – both internally and externally.  We have constantly experienced change in the form of changes to our bodily sensations, our thoughts, emotions and body form.  We have experienced constant change in our environment (local and global) – our economic, political, social, financial, legal and climatic environment.  We can just think of the ever-changing nature of social media or the weather to remind us of the numerous changes that we experience daily.

Disruptive change brought on by the Coronavirus

The Coronavirus has created a disruptive change that is unprecedented in its magnitude and impacts.  We are finding that every dimension of our lives has been disrupted.  How we work and where we work has changed and for some people this means a loss of job and income.  Our financial situation is changing constantly as the new reality sets in, with businesses closing or going into lockdown, the share market fluctuating erratically, and customers prevented from visiting stores, cafes and restaurants.

Local, interstate and international travel has been severely constricted.  There have been significant restrictions on our daily lives – our movement, hygiene practices and access to resources have been mandated by Government (employing emergency powers).  Our interactions are changing as we have to adopt social distancing and social isolation – so people avoid rather than connect, people even cross the road to create distance as we approach them.

There are new limitations on who we can meet with, and the nature, duration and location of our meetings.  We are often forced to connect online, instead of face-to-face and to experience the exhaustion of this new mode of contact when adopted on a constant basis.  Everything seems to be turned upside down, even our perception of what day it is.  Bernard Salt, social commentator and demographer, coined the term “Lockdown Befuddlement Syndrome (LBS)” to describe our inability to remember what day it is  – a condition he attributes to the “loss of reference points” which served to fix the time of day and the day of the week for us (Weekend Australian Magazine, 16-17 May 2020, p. 28).

It is natural then for us to experience stress and resistance when we encounter total disruption and uncertainty.  It is also natural for us to experience the very real fear of viral contamination when going to the shops, being in enclosed public transport or lifts or just walking down the street. 

Previously, we have discussed various issues that impact our openness to change – our immunity to change, the need for emotional agility and the different survival strategies that individuals adopt.  Diana offers a guided meditation to help us to be more open to change whatever our habituated response is.  She suggests that, through mindfulness practice, we can turn the current “breakdown” in our life to the potential of a “breakthrough”. 

Guided meditation on openness to change

There are several steps in the guided meditation offered by Diana:

  • Physical grounding – sitting, lying or standing comfortably with eyes closed or downwardly focused.
  • Body scan – feeling your feet on the floor or ground, breathing into points of stiffness or pain, opening to your bodily sensations as they are at the moment.   Diana also suggests some form of movement to loosen your muscles, e.g. move your neck from side to side, stretch your arms and legs.
  • Emotional scan – getting in touch with your feelings at the moment and naming your feelings, without self-censure or self-evaluation (everyone experiences a range of emotions when faced with extreme uncertainty and threats to their sense of security).  It also involves confronting the experience of boredom and how it negatively impacts your life.
  • Mind scan – being open to your thoughts and what occupies your mind, exploring your preoccupation with the lost opportunities of the past and/or the uncertainty of the future.
  • Mindful breathing – sense your breathing (the in-breath, out-breath and the gap between), adopting deep breathing to tap into your life force.
  • Tune into sounds – open your awareness to sounds in the room and externally, without interpretation or emotional response.
  • Decide on an anchor – what will help you return to your focus when your mind wanders and you lose focus?  Your anchor could be a specific form of breathing, a bodily sensation, attention to sounds or any other signal to return your attention back to your desired focus.
  • Exploring your approach to present changes in your life – once you are in touch with how you are holistically experiencing your current reality, you can ask yourself a series of questions:
    • What aspects of your changed life are you adapting to well?
    • What positive responses have you employed, how have your enriched your daily routine?
    • What has slipped from your earlier resolve and practice, have you lost the discipline of a daily routine?
    • How could you improve your responses to your changed life and environment?
    • Are your expectations realistic, given your present environment?
    • What single positive behavioural change will you adopt?

Reflection

There are numerous examples, locally and globally, of individuals, communities and businesses adapting in a positive way to the experience of our current, constrained existence.  Parents are spending more time with their children; people working from home are valuing their home environment and enjoying increased productivity; businesses are adapting to a take-away or online environment; consultants, trainers and teachers are successfully converting to an online-teaching environment; people are learning new skills, including how to make bread; many people are exercising more and/or spending more time in nature and the open air.

Individuals and communities are working together to offer free nutritious meals to frontline health workers; businesses are adapting manufacturing processes to produce sanitisers, ventilators and protective gear; and musicians and artists are providing free shows online to brighten people’s lives and raise funds to fight the Coronavirus.   Everywhere you look, you can see examples of the resilience and generosity of the human spirit.

Diana askes us, “How can we channel what we have learned [in this crisis] to create a new existence?”  She maintains that as we grow in mindfulness we can move beyond our self-limitations and negative self-talk to access our inner strength, resilience and creativity.  We can move beyond our self-absorption to a sense of gratitude, self-compassion and compassion towards others.

Bernard Salt asks the Australian community:

What learnings, skills, adaptations, re­imagined values can we, should we, take forward in the recovery process to build an even better Australia in the months and the years ahead?  (The Australian, Monday 18 May 2020)

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Image by Jess Foami 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.

Discipline Creates Freedom and Success

Koya Webb, in her recent presentation at the You Can Heal Your Life Summit, spoke passionately about how discipline creates freedom and success.  She made the point that discipline underpinned her success as a college track star and more recently as a celebrated holistic health healer and yoga instructor.   Koya sustained two serious injuries that shattered her dream of becoming an Olympic track and field competitor.  It was a breathing meditation incorporated in yoga practice that enabled her to recover from the dark hole of depression after her injury and go on to establish a highly successful career as a globally recognised yoga teacher.  Koya has recently published her book, Let Your Fears Make You Fierce.

Koya maintained that discipline incorporating mindfulness practices leads to freedom because it releases you from negative self-talk and fear that depletes your energy and power and enables you to create the life you want and to make a difference in the world.  She recommends a daily routine incorporating mindfulness practices in the morning and at lunch time.  Koya suggests starting your morning practice before you become lost in, and stressed by, your email, text messages or your news channel.  I have found this approach essential to sustain my daily practice of researching and writing this blog.  Koya’s suggestion concerning a lunch-time daily practice is designed to break down the accumulated stress of the morning.

A daily routine of mindfulness practices

Koya described her daily routine that incorporated several mindfulness practices.  Her recommendation is to develop your own rituals to create a daily routine that suits your preferences but engages your body and mind to reinforce your mind-body connection and tap into your life force.  Some of the elements that make up Koya’s routine are as follows:

  • Breathing meditation – Koya begins each day with several breathing meditations, some involving slow, deep breathing, while others require quick, sharp exhalations.  These breathing exercises clear away fear and anxiety if you envision the outbreath releasing you from their hold.  The in-breath is envisaged as drawing in energy and power.
  • Movement – yoga is Koya’s preferred choice of movement; other people may prefer Tai Chi or similar meditation-in-motion practice.  Her YouTube© channel provides videos offering training in several yoga poses for different levels of practitioners, along with inspirational videos on holistic health practices.
  • Connect to nature – there are numerous ways to connect to nature and enjoy its energising and healing benefits.  For example, you can be mindful of the breeze, cloud formations, the movement of birds and butterflies and the sight of rivers, oceans or mountains. 
  • Visualisation – the focus here is to visualise a positive, ideal future to replace negative perceptions about the past or present or a fearful future.
  • Writing a gratitude journal – gratitude has numerous healing benefits and serves to replace fear with hope, envy with appreciation and apathy with energy.  It also blocks out negative self-evaluations and diminishing judgments about self-worth.  Writing itself reinforces and deepens insight, leading to growth and development.

Koya maintains that the discipline of a daily routine incorporating mindfulness practices enables you to set up your day so that it works for you, not against you.  She argues that if you establish a daily ritual for your mindfulness practice you will “put yourself in a higher state of vibration”, your energy will flow more fully, freed from the blockages of fear and anxiety.

Reflection

The discipline of daily practice is difficult, but the rewards are great.  It requires forgoing some things and making space in our lives to enrich it in a holistic way.  As we grow in mindfulness through these diverse mindfulness practices and the discipline of a daily ritual, we can restore our energy and motivation and experience freedom and success.

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Image by NickyPe 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.

Overcome Your Habituated Way of Reacting and Restore Your Energy and Power

In her podcast interview with Tami Simon, Dr. Lise Van Susteren identified four patterns of reaction to life challenges that she describes as “survival strategies”.  If we can understand these patterns of behaviour, we can regulate our normal way of responding to stimuli we encounter in life and develop more tolerance towards others.  In her book on Emotional Inflammation, co-authored with Stacey Colino, Lise offers a process to discover our triggers and recapture our balance, energy and power.  The book spells out the 7-step process, called RESTORE, and looks at ways we can personalise this process in line with our preferred survival strategy.

Four survival strategies that become habitual behaviour patterns

Lise maintains that the four survival strategies she has identified are based on solid empirical evidence and her own life experience.  She suggests that your preferred survival strategy is shaped not only by your personality and temperament but also by your life experiences and the people who influenced you throughout your life.  The four survival strategies are:

  • Nervous – fearful and anxious because they are able to clearly see dangers, both present and pending, and are capable of providing a warning and catalyst for action through their vigilance and thorough research (they “run the numbers”).
  • Molten – angry and outraged response to situations that are perceived as immoral, unjust or irresponsible and that constitute grounds for justifiable anger.
  • Revved – frantic response to the needs of others leading to ignoring own needs and resultant personal exhaustion.
  • Retreating:  a reflective and considered response that exhibits humility and compassion for others while exercising patience in the pursuit of resolution of issues and challenges.

Lise identified herself as a person who adopts the “revved” survival strategy.  She cannot say “no” to requests and finds herself in a whirlwind of activity giving talks and presentations and writing articles and other publications.  She identified Greta Thunberg’s “How Dare You” speech to world leaders, participating in the 2019 UN Climate Action Summit, as an example of a “molten” survival strategy – her words and actions precipitating a global, youth climate change movement.  In reflecting on my own response to the Coronavirus and its resultant impacts, I can identify my survival strategy as “retreating” – which is clearly shaped by my life experiences and the people who were most influential in impacting my thoughts and actions in response to anxious and challenging times. 

Lise suggests that if you can understand your habituated survival strategy, you will not only be more tolerant of others but also be better able to respond differently and more effectively when the occasion demands it – because you will have been able to reduce your “emotional inflammation”. She proposes the RESTORE process as a way to achieve these ends.

The RESTORE process

Lise maintains that the RESTORE process is a pathway to overcoming habituated responses to the things that trigger us while providing us with a means to regain our equilibrium and power to contribute to a better world.  Each of the seven steps of the process draws its name from one of the letters of the word, “restore”:

  • Recognise your feelings – identify and name your feelings, not denying or avoiding them.  The more you deny your feelings, the stronger they become and the greater is their influence over your words and behaviour leading to an increasing number of negative, unintended consequences.  This also involves getting in touch with your body and what it is telling you about your level of stress and agitation and the difficult emotions you are experiencing, particularly in situations where you perceive you have no control over what is happening.
  • Examine your triggers – gain an understanding of your triggers and their impact on your words and actions.  This involves a willingness to reflect on situations that led to a high level of reactivity on your part.  It also entails identifying the people and experiences that have shaped your habituated, unhelpful responses.  The process previously described for dealing with resentment is an example of this self-exploration.   Both this step and the former require self-observation and self-intimacy that can be developed through meditation, mindfulness practices and reflection. 
  • Steady the natural rhythm of your body – breathing with the earth, somatic meditation and mindfulness practices help to restore your equilibrium that arises when you are attuned to the natural rhythm of your body. 
  • Think yourself into a safe space – often we are overcome by negative self-talk which makes us inflexible and destroys our equilibrium.  Working with your mind is necessary to achieve emotional agility and the capacity to adapt to ever-increasing stress situations. Jon Kabat-Zinn provides a cautionary reminder that “you are not your thoughts” – they are like passing clouds, while you are the peaceful and resilient reality behind those clouds. 
  • Obey your body – this entails self-care including physical exercise, practices like Tai Chi and yoga, avoiding foods that your body experiences as harmful, reducing stress by achieving a better work-life balance and using self-care services especially if you are a carer.
  • Reconnect with nature – Lise suggests thatyou can “reclaim the gifts of nature” by accessing its healing benefits and its capacity to stimulate appreciation and gratitude and inspire awe.  Mark Coleman offers online courses on nature meditation to assist you to reconnect with nature.
  • Exercise your power – Lise argues that to consolidate your newfound equilibrium and power, you can become an “upstander” instead of a “bystander” – taking effective action in the world (e.g. on climate change) out of a sense of thoughtfulness, compassion, self-belief and hope.  This is the pathway to joy – pursuing a purpose beyond yourself that reduces self-absorption.

Reflection

As we grow in mindfulness through nature meditation, mindfulness practices and reflection, we can deepen our self-awareness and tolerance, build our understanding of what triggers our unhelpful responses, develop equilibrium and reconnect with our personal energy and power to create positive change in the world. 

Throughout our restorative approaches we need to practise self-compassion, not beating up on ourselves for any shortcomings or shortfalls.  Louise Hay recommends that we practise the affirmation, you’re always doing the best you can with the understanding and awareness and knowledge you have.

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Image by NickyPe 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.

Reduce Emotional Inflammation with Reconnection to Nature

Tami Simon recently interviewed psychiatrist Dr. Lise Van Susteren on Emotional Inflammation as part of the Insights at the Edge podcast series.  Lise drew on her newly published book co-authored with Stacey Colino, Emotional Inflammation: Discover Your Triggers and Reclaim Your Equilibrium During Anxious Times.  While the book was written before the onset of the Coronavirus, it is made even more relevant in these times of the global dislocation caused by the pandemic.  Lise maintains that emotional inflammation existing before the outbreak of the Coronavirus has been aggravated by the virus and its flow-on effects such as anxiety and grief and the unnatural states of social isolation and social distancing.

Prior to the onset of the Coronavirus, people were experiencing emotional inflammation as a result of our global and local environments impacted by climate change, gun violence, racial and refugee discrimination, economic disparity and turbulent economic conditions.  Lise acknowledged that the pre-existent emotional inflammation has been exacerbated by the advent of the Coronavirus.

She described out current conditions as a “fraught inflamed time” and encouraged us to be kind to ourselves and others as we work our way through the many challenges confronting us on a daily basis.  Lise maintained that individuals will deal with the challenges in different ways, e.g. some will keep themselves busy and get engaged with community work such as The Care Army, while others will use the time to retreat, read and reflect and/or listen to encouraging and inspiring podcasts.

Loss of connection to nature

I have previously discussed the impact of  the “nature-deficit disorder” and the loss of connection to nature and its healing powers.  Lise, who is a renowned climate change activist, argues that much of our emotional inflammation is caused by a loss of harmony with nature and its natural energy flows.  We have not only devastated our ecosystems (and the “immune system of the environment”) but also lost our capacity to be attuned to nature and its tranquillity and timelessness.

We have become time-poor, impatient, intolerant and stressed by the pressures that surround us and, increasingly, by the technologically paced character of our lives.  We refer to “slow mail” and “running out of time” on a consistent basis as our communications have increased in speed, simultaneously with increased expectations about response times and constant exposure to information overload – we are drowning in information and unrealistic expectations.

Lise is a firm believer that our ecology impacts our biology and she bases her assertions on sound scientific evidence.  She is at pains to point out that climate change has a devastating effect on our physical and mental health, a perspective reinforced by the American Psychiatric Association (APA).  Our physical and mental health is intimately linked to our connectedness to others and to nature.  Connection is a deeply felt need and frustration of this connection leads to physical and mental illness, including depression, ill-health and anxiety.

Reflection

Emotional inflammation is strongly associated with disconnection from nature.  Reconnection with, and respect for, nature can bring many health benefits and reduce the enervating effects of this “fraught inflamed time”.   Mindfulness practices involving breathing can help us to become better attuned to nature and more at peace with ourselves and others.  Nature is a rich source of healing and time spent being mindful in nature can assist us to develop the equanimity and creativity we need to navigate the unprecedented challenges of our time.  As we grow in mindfulness through meditation on nature, mindfulness practices and reflection on our way of living, we can begin to realise the critical role that nature plays in our health and wellbeing.

Peter Doherty, Nobel Prize winner for his work on infectious diseases, suggests, like Lise, that there are opportunities to be taken, and real lessons to be learned, from the current challenges of the Coronavirus:

We need to take this opportunity to rethink how we live in the world, what’s of value to us and start to look at what is really important. (Interview quoted in the Australian Financial Review, 9-10 May 2020, p.37).

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Image by NickyPe 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.

Tapping into Our Positive Energy Force

In a recent presentation as part of the You Can Heal Your Life Summit, Rajshree Patel emphasised that our breath is our life force.   She elaborates on this idea extensively in her book, The Power of Vital Force: Fuel Your Energy, Purpose and Performance with Ancient Secrets of Breath and Meditation.  She maintains that many people achieve “success”, but their harmful emotional life and/or turbulent relationships drain their energy and ensure that they are not happy.  Rajshree argues that they have not learnt to master their inner landscape – their thoughts, emotions and feelings.  For her, breathing is the gateway to life’s balance, energy and happiness.

In an interview recorded in a Moonshots Podcast, Rajshree argued that true self-awareness arises through our vital life force, the breath.  She stated that meditation is “the ability to perceive what is going on in your inner world as it is”.  For her, conscious breathing initiates meditation and enables you to achieve a level of perception of your inner landscape that gives you access to your innate power, potential and energy. Meditation through conscious breathing precipitates calmness, clarity and tranquillity – realised through evenness of our breath.  Rajshree pointed out that there is a proven relationship between how we breathe and our thoughts and emotions.  For example, research has demonstrated that a specific pattern of breathing occurs when people are shown photos depicting different emotions such as anger and fear.  The breathing pattern changes with each different emotion displayed.

Rajshree offers three ways to access our breath and suggests that these are pathways to meditation appropriate to different situations.  The three patterns she identifies are deep breathing, deep calm breathing and reset breathing.

Deep breathing

Conscious breathing brings us into the present moment, away from anxiety and fear about the future and from anger and resentment about the past.  Deep breathing is a mindfulness practice that builds our capacity to be in the present moment and tap into our internal power and energy source at any time during the day.  We might adopt this practice before we start our working day, after conducting a workshop or before beginning a meeting.  Rajshree reminds us that the in-breath draws in energy and vitality while the out-breath releases toxins and pent-up feelings.

The process of deep breathing involves placing your hand on your abdomen and taking a deep breath in, pushing your abdomen out.  Rajshree explains that often we take a shallow breath, drawing our abdomen in and trying to fill our chest with our breath.  She maintains that it is really important in deep breathing to expand the abdomen because this enables you to release “emotional blockages” that are held within this part of the body.  The in-breath should be taken as long as possible with a slow, controlled out-breath.  Having your hand on your abdomen helps you to be conscious of expanding your abdomen, rather than contracting it – of releasing emotion, not trapping it within you.  Rajshree suggests that you take 10 deep breaths at least three times a day – as practice builds awareness and competence.

Deep calm breathing

This form of breathing is designed to clear difficult emotions that may arise after a day’s work where you experience deadlines, noise, interruptions, unrealistic expectations, information overload and the resultant stress and overwhelm.  In a sense, deep calm breathing is a form of “letting go”.  If we don’t do this then we can become locked in a pattern of negative thoughts and emotions that finds expression in traffic rage, conflict with our partner or failure to listen empathetically to our children.  Little annoyances can catalyse a disproportionate, angry response.

The process of deep calm breathing involves deep abdomen breathing once again but this time you take in a deep breath and when you think you can’t breathe in anymore, you draw in more breath and then release the breath after a brief holding of the breath.  Rajshree maintains that this form of breathing breaks the link between mind, body and stress – releasing difficult emotions before they find expression in negative patterns of behaviour towards others.  She suggests that this mindfulness practice should be employed at the end of each working day before you leave the office or when you finish your workday when working from home. Doing 10 deep calm breaths at the end of the working day prevents negative emotions from taking hold and enables you to achieve a relative level of calm to face the rest of your day.

Reset breathing

This mindfulness practice is called “reset breathing” because the idea is to change your breathing from the form of breathing you take on after an experience of considerable agitation, e.g. conflict with your spouse, partner, boss or colleague; difficulty in getting to work on time; a spiteful interaction with a stranger or any other activity that raises your ire or upsets you unduly.  If we let this agitation fester, it drains our energy and frustrates our positive intentions.   As Rajshree points out, “our quality of life is directly related to our minds” and if we waste energy reliving the past and being resentful about our interactions, we destroy our chance of being happy, vibrant and energetic.

The process of reset breathing involves firstly recapturing the experience that caused you agitation.  Rajshree suggests that you close your eyes and try to envisage as fully as possible what you experienced at the time – your thoughts, actions, emotions and bodily sensations, as well as your perceptions of other people and your immediate environment.  After you have fully captured the precipitating experience, you take in a deep breath through your mouth followed by a sudden exhale accompanied by sounding “hmmm”!  Rajshree maintains that the vibration caused by this explosive sound is felt effectively between the eyes and positively activates the pituitary gland. 

Reflection

Our breathing occurs unconsciously moment by moment all day, every day that we are alive.  It is readily accessible wherever we are.  Breath is our life force and constant source of energy.  Conscious breathing, in whatever form it takes, enables us to access this life force and release difficult emotions and toxins in our physical system.  Our mind-body connection is clearly manifested through our breathing patterns.  As we grow in mindfulness through mindful breathing practices, reflection and other forms of meditation, we can achieve a profound level of self-awareness and an enhanced level of self-regulation and tap into our life purpose and creative energy.  Conscious breathing provides release from negative emotions and positively impacts the human body’s “energy system”. 

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Image by enriquelopezgarre 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.

How to Release Pain and Reduce Difficult Emotions

Deepak Chopra on discussing how to release pain and difficult emotions stressed the connection between our physical bodies and our emotions and also the interconnectedness of all living things.  He maintained that “there is no mental event that doesn’t have a biological correlate” – that is to say, that our every thought and related emotion finds expression in some form in our body.  He stressed that our brain serves to integrate everything we experience – our thoughts, feelings, emotions, social interactions and the ecosystems that surround us.  Deepak talked too of our entanglement with each other – how we influence each other energetically and emotionally through “limbic resonance”.

In speaking of ways to reduce physical pain in another video presentation, Deepak strongly supported the idea of regular exercise to release endorphins, meditation to take us beyond our limiting perceptions, music to reduce stress and pain and social connection and interactions to provide support.  He maintained that, contrary to popular belief, alcohol and smoking increase pain rather than reduce it.  He also highlighted the powerful role of biofeedback, employed by various health professionals including the Chopra Center for Wellbeing.

A seven-step process for physical healing and emotional release

In his presentation for the You Can Heal Your Life Summit, Deepak offered a seven-step process for physical healing and emotional wellbeing.  The seven steps serve as an integrated approach to individual mindfulness practices that we have previously discussed on this blog. 

You begin by reflecting on an interaction that made you upset or left you having to deal with difficult emotions.  Then you follow the following seven steps:

  1. Accept responsibility: accept what you are feeling as your own, not blaming others for the way you are feeling.  Without accepting responsibility, you cannot gain control over your feelings, nor can you wait for the other person to change so that you can be released from your feelings, because this will not happen.
  2. Feel the feeling in your body: Deepak maintains that any feeling relates to one of the energetic centres of your body, one of the seven Chakras. The location of your pain is an indicator of the Chakra involved and the unfulfilled need finding expression in that Chakra, e.g. pain around the heart region (the Heart Chakra) can signal a need for love and belongingness, while pain in the stomach region (Solar Plexus Chakra) can indicate an unmet need for stability and strength.  To feel the feeling you can close your eyes and focus on the area of your body where you feel pain – and bring your awareness to it without doing anything other than being with the pain wherever it is being felt in your body. 
  3. Name your feeling: Deepak describes this step as “labelling your feelings”.  By naming your feelings accurately, you can learn to tame them.  He calls accurate naming “labelling intelligently” – the more specific you can be about what you are feeling, e.g. resentment, anger, shame, the better you are able to deal with it. 
  4. Write it down – here the aim is to express what happened from three different perspectives – your own, the other person’s perspective and a third person’s perspective  – the independent observer.  Deepak maintains that using this 1st, 2nd and 3rd person approach reduces the emotional energy you have invested in the conflict, improves your immune system, and lightens your emotional load because “you are not weighed down by the emotion”.
  5. Share it with someone: here you share both the process you used and the outcome for you with someone that you trust.  It is important to accurately share the three perspectives that you have developed – avoid excusing your own behaviour and blaming the other person.
  6. Use a ritual release: Deepak suggests that a ritual activity that symbolises “release” reinforces your new state of equilibrium and equanimity.  It can take many forms but needs to be a personal way of expressing release, e.g. using a mantra meditation, scrunching up the paper you have written on or throwing it in the river.
  7. Celebrate the release: again using something that is meaningful to you, e.g. a long forest walk, or mindful walking by the bay – some activity that manifests your joy and the realisation that you are moving on, no longer trapped physically or emotionally.

Reflection

The wisdom of this approach is the recognition throughout of the profound mind-body connection – In releasing our emotions, we can release pain in our bodies. It takes time to develop the self-intimacy and honesty required to defuse these emotions and the related physical pain.  Persistence brings its own rewards in this endeavour as in many other endeavours.  As we grow in mindfulness through mindfulness practices, meditation and reflection, we can achieve a level of consciousness that creates emotional freedom and physical ease.  Deepak maintains that “all healing is consciousness”.  To deepen our level of consciousness, we can make a habit of self-observation, naming our feelings and related unmet needs, and exploring creative ways to respond. 

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Image by Nika Akin 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.

Self-Compassion in Times of Uncertainty and the Coronavirus

There are many people offering ways to manage anxiety and fear in these times of uncertainty brought on by the global Coronavirus.  Psychologist Rick Hanson, for example,  provides multiple online mindfulness resources including the Wise Brain Bulletin.  In the latest issue (Volume 14.2), Kristin Neff and Chris Germer offer 10 self-compassion practices for self-management during this time of the pandemic.  Self-compassion is about being compassionate towards ourselves despite our mistakes, deficiencies and perceived weaknesses.  It takes time and effort to build self-compassion, particularly if we are used to negative self-talk, berating ourselves for our mistakes or constantly comparing ourselves to others (and coming up short in our own estimation).

Elsewhere, Kristin provides a video explanation of the concept of self-compassion, discusses the three components of self-compassion and offers exercises on how to develop each of these.  She also offers a range of guided meditations and exercises on the website for the  Center for Mindful Self-Compassion.   Kristin and Chris are co-developers of the Mindful Self-Compassion (MSP) Program designed for those who want to explore more fully the richness of this mindfulness approach.  They are very well qualified to teach mindfulness and compassion (for ourselves and others).

Additional Approaches to developing self-compassion

There are multiple resources and exercises available to help you build self-compassion.  Some that are very accessible and easy to use are:

  • Compassionate body scan: a 20-minute progressive body scan that focuses attention on different parts of the body and treats each part of the body with kind awareness and tension release.  The guided body scan is offered in separate audio recordings by both Kristin and Chris.
  • Mood tracking: an essential element in building the self-awareness necessary for developing self-compassion and improved mental health.  There are many mood tracker apps that help you identify your triggers and enable you to gain control over your emotional responses.  Steve Scott provides a review of the 14 best mood tracker apps available today.  These apps provide a ready means of tracking stimuli and your responses in terms of moods/feelings.

Reflection

Self-compassion is the antidote to negative self-evaluation, just as gratitude and savouring what we have reduces competitive comparison and envy.  As we grow in mindfulness and self-compassion through meditation, mindfulness practices/exercises and reflection on the triggers that precipitate our strong emotional responses, we can progressively develop self-intimacy and the self-regulation necessary to identify our negative triggers and control our responses.

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Image by Stephen Cruickshank 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.