mindfulness – Page 2 – Grow Mindfulness

Trauma Recovery: A Program for Resetting Your Nervous System

Alex Howard recently provided a five-part series titled Decode Your Trauma which is designed as an introduction to his groundbreaking online coaching approach incorporated in the RESET Program. He also provides a free three-part video series to help people to reset their nervous system after the experience of trauma.

Alex is a world-renowned health specialist noted for his work in integrative medicine, his therapeutic work and his entrepreneurial projects. He has created a real life YouTube Series, In Therapy with Alex Howard, where your are able to join him as he works with patients in therapy sessions. Alex is also the Founder and Creator of The Optimum Health Clinic (OHC) – an integrative medicine clinic providing support to patients in more than fifty countries, especially those suffering from “fatigue-related conditions”.

The principles and practices of the Optimum Health Clinic – incorporating approaches such as mindfulness, developmental psychology and NLP – have been encapsulated in a Therapeutic Coaching Program led by Alex. It draws on the extensive experience and research of the OHC practitioners who have worked with thousands of patients.

Alex has also established Conscious Life – an online video platform designed to help people unlock their potential through courses, workshops and interviews with the world’s leading health and wellness experts. Through Conscious Life, Alex has hosted two of the world’s leading online conferences, the Fatigue Super Conference and the Trauma & Mind Body Super Conference.

The ECHO Model of Trauma

In his video presentations Alex describes his ECHO model of trauma which has four components (the name reflects the fact that experienced trauma has its echo in our day-to-day lives):

Events – these are the significant life events that created a trauma response in our mind and body. They can be quite overt such as the categories of Adverse Childhood Experiences (ACE) – “abuse, neglect, and household dysfunction”. Alternatively, the traumatising events can be more covert and subtle such as disrespect of your heritage or where significant others disown your lineage (a situation that Ash Barty describes in her memoir, My Dream Time – A Memoir of Tennis & Teamwork). Bruce Perry and Oprah Winfrey put the spotlight on the traumatic events in our life when they ask, “What Happened to You?”
Context – Alex described “context” in terms of whether our three core emotional needs were met or went unmet. He describes these as a need for boundaries, safety and love. In the absence of boundaries in our early childhood we can suffer from the “need to please” – where we can’t say “yes” or “no” appropriately and where we make our own needs subservient to the needs of others. Where a sense of safety was missing owing to a violent or turbulent/unpredictable home environment, we can find that we have difficulty in self-regulating. Where love was missing – reflected in aspects of our early home life such as the lack of presence, interest, nurturing, respect and/or care – we can feel we need to overcompensate to earn love (to always achieve or accomplish something visible and significant). Bruce and Oprah explore these emotionally deficient contexts by asking, “What didn’t happen for you?”.
Homeostatic Shift – “homeostasis” in this context refers to the human capacity to maintain equilibrium in the face of an external, fluctuating environment. Alex highlights the fact that both the physical body and emotional body are constantly seeking to maintain a “stable internal environment”. However, trauma can upset our internal balance and lead to emotional dysregulation. This can be reflected in maladaptive stress responses or what Bruce Perry describes as a “sensitised stress response”. Alex draws on the Polyvagal Theory of Dr. Stephen Porges to highlight potential maladaptive responses in the form of “fight/flight” or “freeze” responses. He indicates that “to switch off the maladaptive stress response we have to get the nervous system back to safe and social” – described by Stephen Porges as the “ventral vagal” state involving social connection, openness, and groundedness. Bessel Van Der Kolk describes the “homeostatic shift” in terms of the “visceral imprint” resulting from traumatic experiences.
Outcome – the outcomes from traumatic events and the resulting disequilibrium can take many forms – dysfunctional communication and relationships, anxiety and depression, addiction, sleep deprivation, mood swings and various physical health issues. Negative self-stories and a distorted worldview can underlie addictive behaviour and other maladaptive stress responses.

The RESET Program

Alex developed the RESET Program after more than 20 years of therapeutic experience working with traumatised people. The Reset Model involves recognising our mind-body disequilibrium, exploring how this is being created, stopping thoughts that are harmful and replacing them with positive energising thoughts, facing up to challenging emotions to heal from them, and transforming our relationship to ourselves (both mind and body). The program employs multiple healing modalities including mindfulness, EFT (Emotional Freedom Technique), somatic experiencing and the S.T.O.P. process. In the final analysis, the Reset Program is a pathway to achieving what Stephen Porges described as the “safe and social” stress response.

Reflection

I can relate strongly to Alex’s ECHO Model of trauma, having experienced multiple traumatic events in my early childhood and adult life. My early childhood context involved “household dysfunction” as well as separation anxiety. I feel that at times I have over-compensated for the absence of love in periods of my early life and engaged in other maladaptive stress responses. I discussed some aspects of my early childhood trauma in an earlier blog post, Reflections on Personal Trauma.

I have progressively drawn on mindfulness practices such as meditation and Tai Chi to regain my equilibrium and build emotional resilience. As I grow in mindfulness, I am increasing my self-awareness, understanding my habituated responses, improving my emotional regulation and learning to deepen my relationships.

I found Alex’s five-part Decode Your Trauma series enlightening, thought-provoking and energising. He draws on his personal experience of trauma as well therapeutic experience of helping numerous people heal from trauma. His sincerity and keenness to help are manifested through his presentation style and his sustained efforts to explain complex concepts in simple terms. The free, three-part video presentation on his website is well worth viewing as an aid to self-reflection.

Alex is also the author of the recent book, Decode Your Fatigue: A Clinically Proven 12-Step Plan to Increase Your Energy, Heal Your Body and Transform Your Life.

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Image by John Hain 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.

Assumptions Can Mislead Us About Long Covid

We make assumptions about many aspects of our lives, including about the motivations of others when they do something that has an adverse effect on us – but more often than not our assumptions are wrong. In this era of Long Covid, it is easy to assume that we suffer from this condition, particularly if we are experiencing multiple symptoms that persist months after a Covid infection. The Mayo Clinic, for instance, identifies a wide range of symptoms that could be attributed to Long Covid. They suggest that seeing a medical practitioner in the first instance is important to ensure that we eliminate other possible explanations of our symptoms. They also provide suggestions about what information to record about our symptoms before we visit the medical practitioner.

I have been experiencing peripheral neuropathy (pain in my ankles and numbness in my feet) for some time after an earlier Covid infection. When I listened to Gez Medinger, co-author of the Long Covid Handbook, during the Long Haul & CFS Summit, I began to attribute all my symptoms to Long Covid. Gez had outlined a range of Long Covid symptoms that aligned with what I was experiencing. However, having done more research about peripheral neuropathy, especially listening to the video podcast of Dr. Shanna Patterson, a leading neurologist, I was keen to explore my symptoms further. Shanna explained that there were potentially multiple causes for neuropathy, including structural issues.

Investigating peripheral neuropathy – an on-going symptom

I undertook an X-Ray through a referral by my medical practitioner and discovered that I did have a structural problem in my lumbar spine – degeneration of several discs and potential spinal stenosis. The structural problems in my spine more likely began at age 12 when I was involved in a serious car accident (before seat belts were available) – our family car rolled multiple times after being hit in the side by another car and then went over a 3 metre embankment, landing on its hood.

From what I have read, tennis (especially the service action) can aggravate spinal injuries. This was made patently obvious to me in 1997 when a disc in my lower back collapsed, leaving me with severe sciatica for 18 months (finally rectified through multiple natural health modalities such as osteopathy, physiotherapy and hydrotherapy). I was able to resume playing tennis after these lengthy treatments once I adopted some modifications to my tennis game (especially my serve).

However, now the wear and tear on my spine is so severe that I am unlikely to be able to play tennis again without causing further irreparable damage. Despite this loss of my favourite sport, I am grateful that I took my doctor’s advice and that of experts like Shanna, and investigated my peripheral neuropathy, rather than just assuming these particular symptoms were caused by nerve damage as a result of Long Covid (even though this could be a contributor).

Reflection

I have not fully comprehended what it means for me to give up playing tennis which has been so much a part of my life for over 60 years. Tennis has been my escape from the pressures of daily life and a means of developing mindfulness and the associated competencies of paying attention, being in the present moment and visualisation. Tennis has been a catalyst for savouring my competence and accomplishments. It has also facilitated reflection on my blind spots and managing mistakes.

To manage this current challenge to “letting go” of my self-image as a fit and competent tennis player, I will have to turn to my mindfulness practice. As Frank Ostaseski reminds us in his book, The Five Invitations, that in the face of loss and grief, we have to let go of the identities that we have become attached to. He emphasises the preciousness of life and the impermanence of everything.

As I grow in mindfulness through my daily practices, I hope to readily accept the loss of my capacity to play tennis, let go of my related identity, redefine who I am, accept the impermanence of everything and learn to savour the preciousness of life.

Alexia Chellun in her song Surrender also encourages us to “let go” and surrender our fear while opening up to harmony and our higher being.

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Image by Aritha 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: A Pathway to Long Covid Recovery

Gez Medinger, creator of more than 90 video interview podcasts on Long Covid, strongly recommends visiting your medical practitioner if you have symptoms related to this emerging illness. He also suggests that any medication should be supplemented by whatever way you find useful to calm your autonomous nervous system. He argues that there is no recovery from Long Covid without calming the mind and body because the illness is a form of inflammation affecting multiple parts of our human makeup (as reflected in the more than 200 systems identified as being associated with Long Covid). The illness creates pain because of over-activation of nerves in multiple parts of the body (the body goes into a fight/flight response). Dr. Deepak Ravindran, pain management expert and Head of a Long Covid Clinic, encourages the use of gentle mind/body practices such as Tai Chi to aid the management of pain and overall recovery.

After interviewing yoga teacher Suzy Bolt in one of his podcast interviews, Gez strongly advocates her course, Rest, Repair, Recover Programme, as a pathway to recovery from Long Covid. Suzy’s Programme incorporates yoga, breath techniques, meditation and other mindfulness practices. She also provides a community of people who are currently experiencing Long Covid or have recovered from it and who readily provide supportive relationships by sharing their own experience of what works for them and offering encouragement and inspiration. The three different levels within the Programme cater for everyone, irrespective of their physical limitations or mobility issues.

Evidence of the effectiveness of the Rest, Relax, Recover Programme (incorporating mindfulness)

Of particular note, is Suzy’s interview with a course participant Joe Iddison and world famous cardiologist, Dr. Boon Lim. In the video interview, Joe talks about his recovery journey from Long Covid with the aid of Suzy’s Programme and Boon’s medical advice. Joe had experienced multiple Long Covid symptoms including PoTS, brain fog, fatigue and insomnia. Boon recommended Suzy’s Programme because of the many reports he had been receiving from his patients who had recovered from Long Covid with the aid of medication and the Programme. He indicated that he meditated a number of times each day in his busy cardiac practice.

Suzy herself had recovered from extreme symptoms of Long Covid and her capacity to launch and manage her Programmes with the aid of other professionals, bears witness to the power of her approach. She stressed the value of her Programme in helping people deal not only with the physical side of the condition but also the mental and emotional side. Long Covid can negatively impact your role, self-identity, work and home activities (including caring for children) – some people, for example, are so ill that they cannot get out of bed (and you can see them participating in Suzy’s Programme from their bed). People, too, experience fear and anxiety as a result of the uncertainty and lack of understanding of the illness (from doctors, family, bosses, colleagues and friends). Mindfulness has been shown to help people manage their anxiety.

While participating in the Programme in real time is desirable for the community connection, the Programme’s effectiveness can also be realised through accessing the resources provided after the activities have been completed live. Suzy offers an on-demand version of the Programme, at a reduced rate, for people who cannot attend live because of family or work commitments or time differences (the Programme is offered according to the UK time zone). Joe attests to the effectiveness of the on-demand Programme because that is the version he used for his recovery from extreme Long Covid symptoms. He indicated in the interview mentioned above that he undertook one activity per day drawing on the Programme’s resources (e.g., yoga, breathing techniques, meditation or listening to the group discussion).

Developing a positive mindset

A key element in the Suzy’s Rest, Relax, Recover Programme is the power to create hope in participants. This is generated through Suzy’s positivity, the community support and the video testimonials and education provided by participants and medical practitioners. A key element in recovery from Long Covid is a positive mindset because this determines whether or not you will make the necessary adjustments to your lifestyle to aid recovery. Debbie Geraghty, for example, shares her recovery story and emphasises the importance of being positive and tapping into something that you love such as dance, creativity, and/or connection.

Deepak Ravindran, Long Covid and pain management expert mentioned earlier, has written a book, The Pain-Free Mindset: 7 Steps to Taking Control and Overcoming Chronic Pain, which is available in Paperback or as an e-book. Deepak also mentioned in the interview with Suzy that he has obtained funding to support his patients to be able to do seated Tai Chi.

Reflection

The inability of many doctors to understand the nature and complexity of Long Covid has left their patients confused and uncertain. Gez Medinger commented during the Long Haul & CFS Summit that the specialization of medicine has contributed to this. He stated that many medical practitioners are “inadequately equipped” to take on Long Covid because it is a “multi-system, multi-factorial, multi-organ” condition. Too often, a medical practitioner will focus on a particular symptom that they know how to address but fail to identify the root cause of the overall debilitating condition. There are clearly exceptions to this, including Dr. Deepak Ravindran and Dr. Boon Lim.

It is important, however, to establish whether other factors (such as nutrient deficiency, undiagnosed cardiac illness or structural problems) are causing and/or contributing to our emerging symptoms. Leading neurologist, Dr. Shanna Patterson, in a video interview podcast for the Foundation for Peripheral Neuropathy, emphasised that scientists are reluctant to attribute peripheral neuropathy to Long Covid without supportive scientific evidence (because there are many possible causes of this condition).

However, individuals who are suffering from other identified Long Covid symptoms report experiencing peripheral neuropathy in the form of numbness, pain or tingling in their arms, legs or feet. Shanna encourages people to explore different forms of diagnosis with their doctor to determine the type of neuropathy involved and to identify appropriate treatment options. She indicated that blood tests, for example, can highlight whether diabetes, thyroid problems or vitamin deficiency is contributing to the neuropathy.

As I have experienced peripheral neuropathy and a mild form of post-exertion malaise, I have recently approached a medical practitioner who is very experienced and qualified both as a General Practitioner and an Occupational and Environmental Physician. I have undergone a series of tests for my current condition under his guidance. I have simultaneously registered for the on-demand version of Suzy’s Rest, Relax, Recover Programme (the timing of the live sessions does not suit people living in Brisbane, Australia).

I have a firm belief that as I grow in mindfulness – through breathwork, meditation, Tai Chi and other mindfulness practices – I will be able to calm my autonomous nervous system, develop confidence and hope and facilitate my body’s self-healing properties. I look forward to engaging with the training provided by Suzy and her professional colleagues and learning from the experience (and success) of others who have suffered from Long Covid. Suzy reinforces the view that breath is “the bridge between mind and body” and that we can slow both our mind and body by consciously slowing our breath. Suzy’s YouTube Channel, with free resources such as podcast interviews with leading experts and sample classes, is located here.

Alexia Chellun’s Healing Song is very apt at this point as it incorporates the mantra:

“My body, mind and spirit are healthy”.

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Image by Zhu Bing 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.

Rebuilding Trust Within Your Hybrid Workplace

Mark Mortensen and Heidi K. Gardner reported in a Harvard Business Review article that dozens of companies are reporting declining trust in the Hybrid Workplace model, both amongst employers and employees. They point out that in the early days when the Pandemic hit, people were forced to work from home because of isolation requirements. In that environment, when everything was in turmoil and everyone was “in the same boat”, there was a lot of tolerance and trust within organisations, despite the existence of some forms of hybrid workplaces. However, now with the reduction in the Covid19 presence and associated risk, and the return to workplaces (for some of the time), the level of tolerance and trust has dropped.

The authors attribute the decline in trust to a number of factors including the lack of preparedness of employees for home-based work (such as the absence of established routines), inadequate home technology, and the unpreparedness of organisations to facilitate information flow. While the majority of people at some stage had to work from home (because of lockdowns), this prevented employers from choosing the most appropriate employees to work from home. The problem now is that employees have the very strong expectation that working from home for some part of the week is part of their revised, return-to-work employment contract. They have experienced the real benefits of working from home in terms of flexibility and reduction in travel time and associated costs. Some employees experienced heightened productivity and the associated sense of accomplishment.

Now employers are faced with many more employees wanting to work from home with high expectations of this highly desirable condition being granted. This then raises equity issues for employers in terms of who to allow to work from home now, the number of days that people need to be at work and what days of the week individuals will be allowed to work in their home environment. It is interesting that in Brisbane City at present, Mondays and Fridays are very quiet traffic days (and there is plenty of parking at railways stations), while the other days of the week have returned to normal traffic flows and associated peak hours and delays.

Declining trust within hybrid workplaces

There is a problem that not everyone is suited to a work-from-home environment and not every home environment facilitates effective at-home work. Desirable traits for work-at-home employees include initiative, ability to work autonomously, reliability, results oriented and resilience. If employees lack the desired qualities to be effective working from home then a manager’s trust in their capacity and quality of output is eroded.

While people are working from home, there is a reduced opportunity for workplace relationships to develop through such random activities as the “water cooler chat” which has clear benefits for communication flow, collaboration and team-building. The resulting limitation on relationship-building impacts on levels of trust and tolerance amongst co-workers.

In the absence of “line-of-sight” for managers and supervisors there is a declining level of trust in how employees are spending their working day at home. Many managers and supervisors report that they don’t trust their employees working from home because they “can’t see what they are doing”. Mark and Heidi report that this has led to increased remote surveillance via electronic monitoring (e.g., keystroke counts) and virtual visual monitoring such as webcams and drones. All of which communicates to the employees that their managers do not trust them – which, in turn, impacts the reciprocation of trust (from employee to employer).

How to rebuild trust in a hybrid workplace

There are many strategies for building trust within a team, especially in a hybrid workplace. Below are some suggestions:

Create culture change: Lynn Haaland suggests that managers of hybrid work teams can actively promote a “speak up culture” so that issues are addressed in a timely manner. The willingness to share what is not working well is even more paramount within the hybrid context as dissatisfactions can fester and lead to conflict and lower productivity.
Provide guidance for working from home: Many people have written about how to be productive while working remotely. Managers can share the best suggestions and facilitate team exchanges of what works well for individuals in their home environment.
Demonstrate trustworthiness: Mark and Heidi stress the importance of understanding that trust is “reciprocal and bi-directional”. This puts the onus on the manager to demonstrate trustworthiness in their words and actions and to align them so that they are perceived as congruent.
Be empathetic: Jack Zenger and Joseph Folkman argue that empathy is one of the three key elements that build trust in a workplace team. They explain that empathy can be displayed by resolving conflict, building cooperation, providing helpful feedback, and balancing concern for task with real concern for employees’ welfare. Empathy also helps to build the manager’s own resilience in the face of the increasing demands of their hybrid workplace.
Adopt regular “check-ins”: If the focus of these check-ins is staff welfare as well as progress on assigned tasks, this will demonstrate empathy and build trust. This focus involves being prepared to really listen to how an employee is feeling, whether they are coping and what they need to rectify what is not working well.
Use collaborate planning processes: Collaborative planning processes such as Force Field Analysis (FFA) and Brainstorming facilitate on-going collaboration, the exchange of ideas and the development of a sense of connection. Genuine Involvement in planning processes develops employee’s sense of agency and demonstrates that their views are valued, trusted and respected.
Establish cross-team projects: Going beyond the immediate team to develop cross-team projects with other teams that have a common interest, concern or problem, helps to build rapport and trust, to break down barriers and silos, and to generate new ideas and perspectives.
Be a good role model: The Mind Tools Team suggest that being a good role model is central to rebuilding trust in the workplace. This involves honesty, transparency, avoiding micromanagement, clearly communicating expectations and being a team player (not putting own promotion ahead of the team’s welfare). It can also extend to modelling working from home.
Undertake more conscious planning and thinking: Bill Schaninger in a podcast interview stressed the need for managers to put more planning and thought into how they manage their hybrid teams. The world and workplaces have changed dramatically with the advent of the Pandemic and the way we manage has to be re-thought and re-designed. We can no longer assume that it is “business as usual” but be willing to change and adapt and reinforce for employees that we are across their issues and the new demands on them.

Reflection

The demands on managers are increasing with the widespread adoption of hybrid workplaces. Yvonne Stedham and Theresa Skaar maintain that what defines a leader is their capacity to see a need for change, make things happen, and encourage others to engage in actions and behaviors that create a “new reality”. They argue that mindfulness is an essential trait/characteristic for leaders in these changing and challenging times. Yvonne and Theresa, on the basis of a comprehensive literature review, contend that as managers grow in mindfulness they are able to shift their perspective (re-perceiving), increase their flexibility and cognitive capacity, regulate their emotions and behaviour, and grow in self- and social awareness.

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Image by Ernesto Eslava 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.

Guided Mindful Movement Meditation

Tom Heah, a highly accredited mindfulness teacher, provides a guided meditation podcast on mindful movement, his particular area of expertise. Tom was an Occupational Therapist in Vancouver Canada until 2021 when he switched to offering mindfulness training to the Vancouver Center which focused on mental health and substance abuse. Tom has conducted many mindfulness training courses, including Mindfulness-Based Cognitive Therapy (MBCT) and Mindful Awareness Practices (MAPs). He offers free access to guided audio versions of mindfulness practices incorporated in these courses – they are available for streaming and/or download. His recent mindful movement meditation was offered as the last of the 2022 weekly, UCLA online meditations. From 12 January 2023, the weekly meditations will resume as in-person, face-to-face sessions at the Hammer Museum with live streaming. The guided meditations will continue to be available in audio podcast form after the resumption.

Tom discusses the nature of mindfulness in terms of focusing on the internal and external sensations of the present moment. He suggests that this involves openness, interest and curiosity about our current reality, both internal and external. By focusing on the present moment, we resist the natural urge to ruminate about the past (experiences, mistakes, losses) or to worry about the future. Tom maintains that cultivated present moment awareness enables us to show up in the various arenas of our lives.

Tom highlights the fact that despite the festivities of the Christmas season, many people will be experiencing sadness through loss, isolation, loneliness, illness or conflict with relatives. He observes that people often cannot sit still when they are stressed – so he focuses on mindful movement in his guided meditation.

Guided mindful movement meditation

From the outset of the mindful movement meditation, Tom stresses the need to stay within our own physical limits, engaging in the suggested movements only to the extent that they do not cause pain. The fundamental idea of mindful movement is to move parts of our body while breathing in a controlled way. The aim then is to focus on the bodily sensations experienced with each form of movement. Guided movements can be undertaken either standing or sitting, allowing for variations for the chosen posture.

In the guided movement meditation, Tom skilfully directs our movements while guiding our breathing – all the time reminding us not to stop breathing. Some of the movements involve raising both arms, moving our arms sideways and slowly moving the neck in a number of directions. It is important to follow the guidance provided so that we can remain focused on our bodily sensations, without thinking about the next step.

After completing the movement meditation, Tom guides us on a silent, still meditation where we can focus on an anchor of our choice to enable us to return to our focus when we become distracted by thinking or planning. The anchor could be our breathing, sounds that surround us or some form of bodily sensation such as our fingers touching.

Reflection

The guided meditation provided by Tom is one of the many meditations that involve mindful movement. Others include Tai Chi and Yoga. As we grow in mindfulness through mindful movement meditations, we can develop new perspectives on old problems, respond to triggers in a more skilful way and experience greater ease and restfulness. Our increased bodily awareness can help us to better access the wisdom of the body and develop openness to our intuition.

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Image by Moondance 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.

Reflections on Personal Trauma

In their book, What Happened to You?, Dr. Bruce Perry and Oprah Winfrey discuss sources of trauma and their impact on people’s lives. Bruce draws on extensive research as a neuroscientist and years of clinical practice as a child psychologist. Oprah explains that her insights are drawn from more than 50,000 interviews conducted over a lifetime of discussing trauma with people of all ages.

I’ve been listening to the CD-Audio version of the book and it is quite fascinating to hear the interaction between the authors – Oprah and a world-famous brain and trauma expert – as they share personal stories and understanding about patterns in human behaviour catalysed by trauma. The focus is not on “what’s wrong with you” but “what happened” for you. After listening to the first few chapters focused on the biological, psychological and behavioural impacts of trauma, I thought it appropriate to share reflections on my own life stimulated by hearing the conversations between Bruce and Oprah.

The conversations are very rich with personal stories, case studies and scientific insights (illustrated through very clear and cogently explained diagrams provided in PDF format). They spontaneously stimulate personal recall and reflections and I have attempted to capture some of my insights about my personal experience in the following:

Striving for balance

Bruce and Oprah highlight the impact of trauma in creating a “distorted worldview” and throwing our overall stress response system “out of balance”. This loss of balance results in “emotional dysregulation” and dysfunctional behaviour. The stress response of a previously traumatised individual is “sensitive” to cues that are perceived as threatening and can lead to maladaptive behaviour because of distorted perception of the cue, e.g., a sound, sight, smell.

I spent 18 months in an orphanage owing to my mother’s serious illness and my father’s posting overseas. I was about four years old at the time and I recall that when I first left the orphanage I used to be terrified of the moon and adopted evasive behaviour – having not seen the moon before as a toddler. My younger sister ran away from school in Year One because she was traumatised by the period that we spent in the orphanage separated from each other (boys and girls were kept apart).

Oprah and Bruce make the point that we are continuously trying to seek balance in our life – we attempt to offset the pain of loneliness or the pain of fear by seeking “rewards”. These rewards can take many forms but often lead to addiction – to drugs, alcohol, food, or aberrant behaviour. The need-to-please is but one example of this ineffectual “seeking rewards” and I can identify that set of behaviours in my early twenties.

Bruce points out that the real rewards lie in realising our personal “rhythm” and achieving connectedness (and associated sense of belonging). He maintains that each of us has a personal rhythm that is different for different individuals. He mentions the response of a young child to behaviour designed to achieve a relaxing rhythm – we can relate to the child that needs to be hugged to “settle”, another that needs to be pushed in a pram, while a third child has to go for a drive in a car before they will settle (or alternatively, as I found with one of my young daughters, avoiding car trips and walking instead).

Bruce suggests that each of us can increase our sense of calm and reduce agitation if we engage in activities that align with our personal rhythm – for me, that means engaging in the reflective activity of writing or walking, the smooth motion of Tai Chi or adopting a mindful approach to playing social tennis (through conscious breathing, visualisation, recall of personal competence in other settings and adopting an intentional mindset informed by reflection on my mistakes and behaviour during a game of tennis).

Both Bruce and Oprah assert that we need a “healthy combination of rewards”, and that “personal connectedness” is the real reward that can offset the “pull of addictive behaviour”. For both, connectedness in the form of “positive interaction with people” is not only rewarding but also assists with the development of emotional regulation (offsetting dysregulation). I’ve found connectedness on a personal and professional level that has helped me to achieve a sense of balance and self-worth. My current marriage (of 37 years) is especially affirming, and my professional relationships developed through my work in the action learning arena have countered any sense of isolation or negative thoughts of not contributing.

Experience of being loved

Both Oprah and Bruce argue that the way we were loved as children influences our capacity for love and the way we go about giving and receiving love. A critical parent will beget a child who is sensitive to being criticised and yet be highly critical as a parent. In their view, “safe and stable nurturing” is an essential environment for developing the capacity to love – the absence of such an environment can negatively impact our “regulatory network”, our neural development and biology, and lead to dysfunctional behaviour. Oprah maintains that “dysfunction shows up in direct proportion to how you were or were not loved”. Bruce argues that a pattern of love that is attentive, responsive and attuned creates predictability and develops resilience.

My experience of being loved as I was growing up is very mixed. I experienced unconditional love from my mother, while from my father my experience was one of disconnection and for the most part, disinterest. While Oprah and Bruce discuss situations where an individual experiences genuine carer’s love in their early years and discuss, in-depth, the impacts of a lack of love, I have not yet encountered in their conversations a situation where the childhood experience of love is very mixed.

My mother worked most of her life to keep the five of us fed and educated – at a time when the stay-at-home wife was the dominant role of women. Her efforts were supported by food packages dropped off by volunteers of the St. Vincent de Paul Society. She desired the best for each of us and was warm and loving, always putting our needs before her own. Oprah and Bruce highlight the positive impact of attentiveness to the needs of a child as a key to balanced personal development.

In contrast, my father was absent for five years in my early childhood and when he returned (after fighting in World War 11 and being a member of the Occupation Forces in Japan), he became a violent alcoholic who frequently hurt my mother and made our life hell. We often lived in fear as he was not only very strong but had been a very successful professional boxer. He created a fearful and unpredictable environment that left us all in a high state of arousal and anxiety. His love was uncertain, punctuated as it was by periods of disinterest and angry outbursts. I only understood years later that his “emotional dysregulation” was a result of his own traumas and PTSD (having been injured in the war by a bomb, captured and confined for three years in Changi prison in Singapore). It is difficult to conceive of the horrors that he must have experienced and the flashbacks that tortured him.

Bruce maintains that where a young child experiences unpredictable behaviour on the part of the caregiver, they can live in fear. Besides the freeze/fight/flight pattern this can lead to dissociation – where we disengage from the external environment to focus on our inner world. Bruce states that we each engage in dissociation when we allow our mind to wander or daydream. It becomes a problem when this is a frequent behaviour or leads to an ever-deeper withdrawal. My teachers used to write on my report card that I daydreamed excessively. I can also recall times when I dissociated because the events that I was encountering were too fearful and/or conflicting for me to bear.

Reflection

I have experienced multiple traumas in my life and continuously seek to understand their impacts on my behaviour. For instance, I find that I talk to women more easily than men (a residual effect of my ambiguous and unpredictable relationship with my father). I also dislike elevators, preferring to walk up stairs – a result of being confined in an orphanage in my early years and being boarded in a convent in Grade 2, 100 kilometers from home and my parents. Oprah and Bruce provide a very digestible way for each of us to explore the impact of trauma in our lives – and gain an understanding that can lead to behavioural change and genuine self-acceptance.

I have found that as I grow in mindfulness through my research of trauma and practice of meditation and reflection, I have gained increasing self-awareness and emotional regulation. It has helped me to experience calmness and develop resilience in my life.

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Image by Jaesub Kim 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.

Resting in Your Breath

Allyson Pimentel, in a guided meditation podcast, reminds us of the benefits of mindfulness that have been confirmed through neuroscience. Allyson is a mindfulness teacher with the Mindful Awareness Research Center (MARC), UCLA. She often leads the mindful awareness sessions, held weekly at the Hammer Museum and/or online.

Allyson defines mindfulness as “deliberately paying attention to what’s happening around you, within you and between you [and others]”. She asserts, along with other meditation teachers, that this means accepting “what is” while adopting a non-critical and non-judgmental stance. Our thoughts can be a distraction from this deliberate attention giving but, as Allyson points out, the role of the brain is to think. Our brains are designed to enable planning, memorizing, remembering/recalling. analyzing, critiquing, creating and comparing. In mindfulness meditation, we develop our awareness muscle by constantly returning to our anchor, not sustaining the distraction but treating it as clouds passing by.

One of the anchors that Allyson addresses during the guided meditation is listening to sounds. She suggests that our ears are a doorway to the outside world and all that is happening there. She argues that our senses – hearing, tasting, touching, seeing, smelling – are effortless tools for accessing the external world. She quotes from the poem of Joy Harjo, Remember, to reinforce the beauty and diversity that is around us to take in, if we are mindful – the plants, animals, dawn, sundown, earth, stars, and everything else that makes up our universe, including our parents and siblings and our ancestors who have gone before us. Joy Harjo is an acclaimed poet who was appointed United States poet laureate in 2019 and is the Chancellor of the Academy of Academic Poets.

Guided meditation

Allyson encourages us at the outset of the meditation to become comfortable, something that is different for every person depending on their current level of health and wellness and their means of physical comfort. Once we are physically comfortable, we can employ a strategy to become grounded and focused – for some it may mean taking a deep breath or for others it will involve stretching or yawning. Allyson invites us to close our eyes “so that our inner eyes can open”.

In the next stage of the guided meditation, she encourages us to listen to the sounds within us and around us – and to do so without interpretation, just opening our ears. Sounds can provide us with an anchor if our thoughts wander. However, I personally find them more of a distraction than using the alternative anchor Allyson proposes, our breath.

Allyson encourages us when using breath as anchor to try to locate the place in our body where we can best sense our breathing – chest, abdomen, or nose. Then to focus on the sensations associated with our breath, e.g., hot or cold, calm or agitated, slow or fast, deep or shallow. Our breath can be a doorway to ease and tranquility, provided it is not a stimulus to a trauma response. Many mindfulness teachers encourage us to choose a meditation anchor that best suits us individually and encourage us to be conscious of trauma-sensitive options. Allyson builds in this sensitivity throughout her guided meditation, including providing choice of posture, grounding technique and anchor.

Reflection

Stillness and silence provided through meditation enables us to surf the “waves” of life, and not go under when we encounter turbulence. Allyson’s guided meditation reminds us about how easy it is to access our breath which is always with us in the present moment. Meditation can enable us to develop a profound consciousness of our breath, as well as the sounds that surround us.

As we grow in mindfulness through meditation practices, we can experience ease and tranquility, develop the capacity to deal constructively with life’s challenges and open our minds and hearts to others as we increase our awareness of our connectedness.

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Image by DanaTentis 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.

Building Tolerance through Understanding

We have each experienced situations where someone seems to overact to what appears to be a minor stimulus – a sound, a sight, something said, or a gentle touch on the arm. For example, I have seen people become hysterical while just observing a one-on-one facilitation process or hearing a very loud note sung close to them. More than likely, we have each observed a disruptive person in a team meeting or training course, someone who is withdrawn and refuses to engage in conversation or someone who is overly aggressive. Bruce D. Perry and Oprah Winfrey in their book, What Happened to You? maintain that understanding the impact of trauma on others helps us to build tolerance for what seems initially to be aberrant behaviour. They argue that the foundation for that understanding is learning about how our brains operate.

Understanding how our brains work

Bruce illustrates the processes of the brain by showing an inverted triangle with the cortex at the top and the “lower brain” or reptilian brain at the bottom. While the cortex enables us to think, create and plan and is conscious of time (past, present and future), the lower part of the brain has no sense of time but serves to regulate bodily functions. The fundamental problem with our emotional and behavioural response to stimuli is that all sensory input (perceptions) are first processed in the lower part of the brain and interpreted there after matching with prior experiences (which are stored along with the emotional content). This is why someone who shares a disturbing event with others can become quite emotional even when the event occurred many years before.

The associated problem is that sensory input (sight, sound, taste, touch and smell) can stimulate recall of a traumatic experience – “a powerful, frightening or isolating sensory experience”. Bruce discusses a case study of a veteran of the Korean war experiencing Post-Traumatic Stress Disorder (PTSD). The sound of a motorcycle backfiring would generate an “extreme survival response” such as immediately lying prone on the ground behind some form of shelter. Bruce comments that what was originally an “adaptive protective memory” (for surviving in the trenches “where you had to keep your head down”), had become a maladaptive behavioural response. The veteran’s life became “miserable” because he was frequently startled, always on the alert (scanning a room or the environment continuously) and often “jumpy”.

Maladaptive responses

Oprah pointed out that people like the veteran who have maladaptive responses to stimuli, often ask “What’s wrong with me?” The book she has produced with Bruce, changes the focus to “What happened to you”. Understanding what people have experienced and the depth of the impact on their lives helps to build tolerance and empathy, and ideally, compassionate action. Bruce explained that for each of us “every moment builds upon all other moments that come before”. The net result of our personal history shaping our brain’s development is that “each of our brains are unique” – our experiences, traumatic and otherwise, shape our perceptions of the world, what we feel and how we respond.

Oprah describes in detail her own traumatic experiences and maintains from her numerous interviews with people who have experienced trauma, that the result is often self-sabotage in the form of addiction, abuse, promiscuity or “the need-to-please”. She argues that there is considerable work to be done by the individual and their therapist to identify the trauma-inducing event, the “evocative cues”, and the related emotional and behavioral responses.

Reflection

We can become more tolerant of other people if we acknowledge Bruce’s findings (developed through neuroscience and clinical practice) that “each of us sees and understands the world in a unique way” – and this conclusion applies to us also! Our view of the world is not the only view nor is it necessarily complete, accurate or uncontaminated by our life experiences. We are challenged to recognise our own fallibility, especially if we too have had traumatic experiences that will have shaped our perceptions and responses. We can build our tolerance of others too if we work to understand what trauma does to the brain and its impact on behavioural responses. Bruce suggests that we approach others with a degree of “curiosity”, wanting to understand what happened to them (not what’s wrong with them). Frank Ostaseski, author of The Five Invitations, encourages us to cultivate openness and curiosity – to replace criticism with understanding.

As we grow in mindfulness through reflection, journalling, research on trauma and meditation, we can develop greater openness and curiosity, increase our self-awareness (including of the impacts of trauma on our own emotional and behavioural responses) and cultivate understanding, empathy and compassion.

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Image by John Hain 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 Power of Gratitude

Many writers and researchers today report on the power of gratitude while drawing on neuroscience research and reports of individuals who have changed their life for the better by developing a gratitude mindset. Kute Blackson, in a video podcast on the topic, maintains that gratitude has an expansive characteristic – the more you are grateful and express thanks for, the more you will experience things to be grateful for. He also contends that being grateful creates true personal freedom – you will no longer be held hostage by the need for more material goods. If you develop a gratitude mindset, there are so many things to be grateful for in your life, both large and small. Genuine gratitude allows no room for envy of what others have or obsession with “wants”.

Developing a gratitude mindset involves focusing on what we have and/or have access to – so it is an abundance mentality. It contrasts sharply with the anxiety and resentment that flow from a deficit mentality where the focus is on what you do not have or have access to. Gratitude, then, is at the root of happiness, displacing dissatisfaction about the absence of something – it entails present moment awareness and thankfulness. Wong & Brown argue that “gratitude reverses our priorities” and contributes to positive mental health and the alleviation of mental ill-health resulting from “toxic emotions”.

The power of gratitude

The benefits from gratitude are multifaceted. Kurt, drawing on neuroscience research, contends that gratitude positively impacts our “physiology, biochemistry, brain waves, and nervous system”. As you delve into the articles and research on gratitude, you can gain an appreciation of the awesome power of gratitude. Gratitude has the power to enrich your life because it:

Develops resilience
Opens up possibilities and abundance
Creates true freedom from the “wants” and the “need to have”
Makes you more fully in the present moment – what do I have now?
Generates positive energy for yourself and those around you
Diffuses toxic emotions such as envy, resentment and greed
Strengthens relationships through appreciation and trust
Makes you more open and receptive to change in your life (including what appears to be adverse changes)
Enables you to access your inner resources and creativity (because you are not blinded by challenging emotions or distorted perceptions)
Helps overcome boredom, difficulties, complaining & feeling overwhelmed
Develops feelings of joy and happiness (link to TED talk with over 8.8 millions views)
Strengthens our sense of connection to everybody and everything (including our planet).

Accessing the power of gratitude

There are many pathways to gratitude and the associated feelings of happiness and joy. We have only to set the intention to develop a gratitude mindset and then sustain one or two practices over a period of about three months. The practices can be quite simple such as a few minutes spent daily in the morning to think about what we are grateful for or an end-of-the day review that reflects on what was good in our life. Leo Babauta, creator of Zen Habits, suggests that the holiday season is a “time for gratitude” and offers multiple ways to express appreciation.

Journalling is a key activity for developing a gratitude mindset. This can be done daily, weekly or at irregular intervals. Like all habits, frequency builds competence. There are many readily accessible resources and guides for gratitude journalling online. Rick Hansen, for example, suggests the daily habit of journalling a response to three questions, “someone I’m grateful for?”, “something I’m grateful for?” and “an event I’m grateful for?”. Mindful.org provides an illustrated Mindful Gratitude Journal including illustrations, 15 gratitude meditations, the science of gratitude, stimulus stories and ideas and ample space for recording your own thoughts. Mindful also offers a 12-minute meditation podcast on cultivating gratitude for small things.

For many people, nature and music provide the stimulus for gratitude as they can inspire wonder and awe. Louie Schwartzberg, time-lapse photographer and cinematographer, has developed a stunning video, Gratitude Revealed, which brings together nature imagery, music composition by Lisbeth Scott and commentary by some of the world’s leaders in gratitude and mindfulness, including Brother David Steindl-Rast. Brother David is the author of Gratefulness, the Heart of Prayer: An Approach to Life in Fulness.

Reflection

The current period of Thanksgiving and Giving Tuesday, reminds us that gratitude and generosity go hand-in-hand. These celebratory days encourage us to express our gratitude by sharing our good fortune with others.

As we grow in mindfulness, we gain increasing awareness of what we could be grateful for – nature, the people in our lives (past and present), the opportunities we are afforded, the things we possess and the access we have been given to a multitude of things that bring joy (such as music, sport, art and technology). We are also motivated to express our gratitude and appreciation in all areas of our life. Gratitude journalling in its many forms is a mindfulness practice that can help us develop a gratitude mindset – a sure path to happiness, positive mental health and creative endeavor.

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Image by Manfred Richter 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.

Making a Difference by Spreading Kindness

Diana Winston from MARC, UCLA, offers a guided meditation podcast on “kindness” and she maintains that we can make a real difference in the world by spreading kindness at a time when there is so much local, national and international conflict. Her loving kindness meditation cultivates mindfulness and a gratitude mindset for the practitioner and helps to diffuse anger and unkindness in the world. We know from experience that if we extend a smile or thoughtfulness to another person, it is often reciprocated, just as abruptness and rudeness stimulates a reciprocal response. Kindness is contagious and has a momentum of its own that leads to diffusion.

Diana reminds us that mindfulness involves being open and curious while accepting what is. Openness extends to being thoughtful towards people we find “difficult” or who constantly annoy us. Diana asserts, with conviction, that kindness is a natural property of the heart that we extend to others and also our pets. Kindness in her words is “the desire for another person t be happy” and has a mental, emotional and behavioural aspect. Mentally, it involves thinking kind thoughts and positive wishes for others; emotionally, it entails feeling kindly towards others and appreciating their uniqueness; and behaviourally, it means engaging in “acts of kindness”.

Diana’s guided meditation focuses on “radiating loving kindness” through our thoughts and emotions and involves creative visualisation, the use of imagery. She argues that kindness is inherent in mindfulness practice because it involves being willing to show up, to accept what is (including individual differences) and acknowledge connectedness to everybody and everything. In her experience, not everyone will warm to this form of meditation as it involves visualising a “lake of kindness” . However, for people who are not particularly visual, she offers the suggestion to focus on the positive thoughts and emotions behind the process.

Guided meditation

Diana begins the meditation in the usual way encouraging us to adopt a relaxed and comfortable posture and to take a number of deep breaths to enable us to relax and focus on the mindfulness activity. One of the aims of mindfulness mediation is to really focus on the present moment, avoiding obsessing about the past or becoming preoccupied with planning future activity (my main source of distraction!). Diana moves onto encouraging us to focus on our own breathing in an accepting, non-controlling way. She suggests that our focus can be on the up and down movement of our abdomen or chest or the in and out flow of air through our nose. She follows this activity with a focus on the sounds in the room or external environment, again just being open to what is sounding not trying to identify the source or interpret the meaning. Diana suggests that if we become distracted (everyone does, even the mindfulness experts like Diana), we can re-focus on one of the anchors mentioned, e.g. our breathing or sounds.

Diana begins the visualisation process after about five minutes of silent meditation. She encourages us to visualise walking with a companion (someone we admire or a close friend) beside a scintillating blue lake, whose radiance touches everything around it. She calls this the “lake of kindness”. After a short while, we enter the inviting waters with our companion, experiencing sensations of gentleness, warmth and immersiveness of the “kindness waters” – sensations that elicit feelings associated with kindness. Now, we imagine our friends, who are on the bank of the lake, joining us in the water so that they too are immersed in kindness as the lake expands through displacement.

The challenging part of the guided meditation is envisaging other people, who we are not positive about, joining us in the “lake of kindness” – dissolving to some extent our reticence to be with them and encouraging us to extend kindness to them. We are then all enveloped in the “kindness waters”. We can then envisage the kindness waters moving into the ocean; up the rivers of villages, towns and cities; and extending to all the waterways of the world thus “suffusing the world with kindness”.

Reflection

Kindness is natural but we become absorbed in our thoughts, negative emotions, stereotypes and sense of superiority – thus precluding us from radiating warmth and kindness to others. It behoves us to reflect on times when we have omitted to show kindness and to consciously undertake acts of kindness, such as sharing a meal with someone who usually eats alone. We can genuinely make a difference in the lives of individuals and everyone we come in contact with, if we approach them with kindness in our heart, even through the simple act of smiling or sharing a book.

As we grow in mindfulness and kindness through loving kindness meditation, we can make a real difference in our own lives and spread kindness in the world. For example, you often see people who have been given the opportunity to enter a line of traffic, extend this kindness to someone else further along the road.

Mindfulness meditations help us to reflect on our words and actions and their impact and reminds us that we are all connected as we share the fragility and vulnerability of the human condition. It is a useful practice to reflect at the end of each day and think about our “acts of kindness” as well as when we overlooked an opportunity to be kind to someone.

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Image by Pete Linforth 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.