Mindfulness Strategies for Well-Being

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

Mindfulness for a healthy and long life

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

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

Reflection

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

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Image by Alessandro Squassoni 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.

Developing Intentional Imagination

Mitra Manesh introduced the concept and practice of intentional imagination in a guided meditation podcast produced by MARC, UCLA.  Mitra has been practising and teaching meditation for 35 years and combines Eastern and Western approaches to meditation particularly for application within the corporate world.   She has developed the Inner Map app to enable people in the workplace and elsewhere to readily access and practise meditation and mindfulness.   Mitra also provides mindfulness approaches in her brief videos on Vimeo©.  In an earlier podcast, she provided an insightful meditation on the meaning of love.

Mitra points out at the outset that we all have and use imagination all the time.  The very act of worrying involves imagining an undesirable future.  In our dreams, our imagination holds sway and is not censored by the light of day.  Everything that we see around us – the buildings, bridges, tables, computers – were firstly imagined by somebody.   Imagination is what exists beyond our senses and yet it can create the reality that we see, feel, taste, hear and smell.  The power of imagination, then, is that it can make things happen.  As Napoleon Hill is quoted as saying, “Whatever the mind can conceive and believe, it can achieve”.  Intention, focus, and imagination together can create a new reality in your life.

Intentional imagination meditation

Mitra introduces her intentional imagination meditation by combining sensation with imagination.  After becoming grounded you are encouraged to feel the sensation of your feet on the floor or ground and then imagine drawing the energy of earth up through your feet, through your legs to your belly.  While resting in this sensation of strength, you can engage in conscious breathing, noticing the movement in and out as your belly expands and contracts with each breath.   You can return to your feet again at any time, imaging that you are drawing up more energy into your belly and drawing on the connection and support that surround you.

After a period of silent and restful meditation, Mitra encourages you to envisage some current difficulty (that is relatively small) that you have in your life.  You then imagine placing it in the corner of a very large room – thus reinforcing your perception of it as small and insignificant.  Now imagine moving to another spacious corner and sensing the feeling of resolution of that difficulty.  You can even smile if that helps you to tap into the sensation of resolution, success and achievement.

Imagination can free us from false beliefs, enable us to see possibilities and enhance the power of mindfulness practices such as Tai Chi.  We can integrate imagination in many forms of meditation, e.g. in mantra meditations.  Imagination can take us outside of ourselves and help us to develop loving kindness and compassionate abiding.

Reflection

We so often overlook the power of imagination to create a better life – we let it control our thoughts by imagining a harmful future.  Particularly in these challenging times, we need to draw on our imagination to create new possibilities that are adaptive and life-enriching.  As we grow in mindfulness through mindfulness practices, intentional imagination meditation and reflection, we can access our creativity and build a better future for ourselves and those we interact with.

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

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

Mindfulness for Others

In a previous post, I discussed mindfulness for ourselves and others.  In this particular post, I will explore specific ways in which our mindfulness helps others.  Mindfulness is not only about developing calmness and relaxation for ourselves; it also involves being aware of our connectedness and the impact that our words and actions have on the well-being of others.  It pays to be conscious of how we positively impact the welfare of others as this can motivate us to sustain our regular practice of mindfulness.

Ways in which our mindfulness practice helps others

Often, we are not conscious of the impact of our words and actions on others, but every interaction has consequences, whether helpful or harmful.  Here are six ways our mindfulness can be helpful for others:

1. Mood contamination: Research confirms that our mood is contagious, especially if we are a leader (formal or informal).  We can all relate to an intimate relationship situation or work situations where one person’s “bad mood” contaminates the relationship or the work environment.  We often speak of toxic workplaces where a negative or cynical emotional environment, emanating from one person or a group, is harmful and negatively affects our  life outside work as a well as within it.  Research shows that mindfulness practices such as Tai Chi lead to an improved mood – a more positive, energetic and empowered outlook on life, which positively impacts those around us.  Mindfulness practices enable us to bring calmness and equanimity to our workplace or interactions away from work – our calm demeanour can develop calmness in others.  This was brought home to me in a recent workshop at the end of a 4-month management development program that I was co-facilitating.  A participant approached me and thanked me for the workshops we had conducted and especially for my “calmness” because it created a very positive learning environment for her.  I was not conscious of my own calmness, let alone the impact that it was having on participants.  However, I was conscious of the fact that I had been undertaking mindfulness practices such as meditation, Tai Chi and reflection leading up to, and during, the program.   

2. Listening for understanding: One of the kindest things we can do for others is to be really present to them and actively listen to what they have to say.  This entails listening for understanding, being curious about the other person and their life situation – not interrupting and trying to establish our credibility by telling stories about ourselves and our achievements.  Listening communicates that we value the other person, that we acknowledge their uniqueness (in the best sense of the word) and that we are interested in them and what they have to say.  It also involves what Frank Ostaseski describes as cultivating a “don’t know mind” – a mental state that is curious and willing to learn from everyone, including children.

3. Self-regulation: With the degree of self-awareness and self-control that we develop over time through mindfulness practices, we are less likely to “fly off the handle” or use angry words or actions towards others.  We are better able to identify the negative stimuli that trigger us (e.g. an explicit or implied criticism) and respond more appropriately when interacting with others.  It does not mean that we are never triggered by others but that we have more effective ways to deal with negative stimuli.  We are also less likely to harbour resentment if we undertake mindful reflection on our past experiences in which we felt hurt.

4. Sense of connection leading to kindness: One of the key outcomes of mindfulness practices is the development of our sense of connection.  Through awareness of our connectedness, especially through a shared sense of pain and suffering in these challenging times, we are more empathetic towards others.  We are more likely to take compassionate action towards those in need – compassion that is enhanced by mindfulness practices such as loving-kindness meditation.

5. Gratitude: Through mindfulness practices we can readily develop gratitude towards others and savour what we have in life. We can really appreciate our friendships, intimate relationships and our work colleagues – and be willing to express our gratitude.  Where there is a strong sense of gratitude, there is no room for the destructive force of envy.  Gratitude meditation helps us to savour every aspect of our life, so that we consciously savour what we have in our life and our unique experiences.  It also enables us to value our minds and bodies and bodily sensations, rather than indulging our harmful inner-critic or feeling the need to please in an unhealthy way.

6. Sympathetic joy: Mindfulness enables us to experience joy when others achieve or experience good things in their life.  We are not mired in envy because they have achieved something that we have not.  We can be positive and joyful for their good fortune and express our sympathetic joy to them.  This stance communicates valuing the other person and actively builds relationships, rather than diminish them through “superiority conceit”.

Reflection

Being conscious of the potential positive impact of our mindfulness for others, enables us to sustain our mindfulness practices and enhances our relationships, whether passing or intimate.  As we grow in mindfulness through meditation, reflection and other mindfulness practices, we can bring to our interactions a sense of calm and a positive mood, increasing self-regulation, enhanced ability to be present and listen to others, a strong sense of appreciation and a developing sympathetic joy that enables us to rejoice in the good fortune of others. 

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Image Source: Ron Passfield 16.8.2020

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.

Tai Chi for Physical Health, Energy and Psychological Well-Being

Tai Chi is an integrative, whole-body routine that builds the mind-body connection.  There are many attempts to categorise the numerous benefits of Tai Chi and the categories vary with the orientation of the writer/researcher. For instance, Dr. Peter Wayne of the Harvard Medical School who has spent many years researching and teaching the efficacy of Tai Chi identified eight active ingredients of this internal martial art in his book, The Harvard Medical School Guide to Tai Chi.

World-renowned martial arts practitioner, Bruce Frantzis, maintains that the integrative power of Tai Chi flows from the combination of stillness of the mind with intentional movement of the body.  The stillness refers to being present in the moment, not lost in thoughts associated with the past or the future.  However, as Peter Wayne points out, the mind-body connection is enhanced immeasurably by integrating breathing, movement and “cognitive skills” associated with focused attention, body awareness and the use of imagery.

In this current blog post, I will explore the benefits and efficacy of Tai Chi under three categories (which are not mutually exclusive but are mutually reinforcing) – physical health, energy and psychological well-being.

Tai Chi for physical health

The health benefits of Tai Chi are numerous and wide-ranging, positively impacting multiple bodily systems such as the circulatory, immune, respiratory and nervous systems.  Along with these systemic benefits are improvements in the functioning of different parts of the body such as the heart, nerves, muscles and bones.  In turn, the integrative nature of this internal martial art builds balance and coordination and improves flexibility and reflexes.  

Tai Chi can also relieve or remove chronic health problems.  Caroline Frantzis, in commenting on Bruce’s video presentation and illustration of Taoist energy arts, observed that Tai Chi is prescribed quite regularly by Chinese doctors as a form of therapeutic treatment for “blood pressure, heart problems, poor circulation, asthma, impotence, and nervous diseases” as well as for arthritis and back, neck and joint problems.  Researchers too have shown that practising Tai Chi regularly increases brain volume, improves thinking skills and memory and may, in fact, prevent the onset of Alzheimer’s or reduce the rate of development of dementia-related illnesses.

Tai Chi for energy

Bruce Frantzis has spent the better part of his adult life studying and exploring Qi, the energetic lifeforce that enables the body and mind to function.  He maintains that when we can really tune into our bodies through Tai Chi, we can actually feel the energy flow as it moves through “the fluids, nerves, fascia and other tissues” of the body.  In this way, according to Bruce, we can “become more fully alive and vibrant” because we have released any blockages and enabled the natural energy flow of the body.  In support of these observations, Caroline Frantzis (nee Martin) stated that during Tai Chi a practitioner “exercises every single muscle, ligament, tendon and joint of the body” and the associated movements effectively massage internal organs and every lymph node thus energising “all the body’s internal pumps”.

Tai Chi for psychological well-being

Peter Wayne devotes a complete chapter to the positive impact of Tai Chi on psychological well-being in his book, The Harvard Medical Guide to Tai Chi.  He incorporates personal reports and scientific research to illustrate how Tai Chi can reduce both depression and anxiety symptoms, improve mood, develop positive attitudes, reduce stress and tame the “monkey mind” (“mind wandering” is the cause of much personal distress).  He argues that Tai Chi’s positive impacts on psychological health can be attributed to not only its emphasis on “form and posture” together with its exercise component but also its capacity to develop “mindfulness and focused attention”.  He draws on recent research to demonstrate that these latter attributes and the associated state of being-in-the-moment, actively contribute to improved psychological welfare, happiness and overall quality of life. 

Peter explains how he accentuates this positive contribution of Tai Chi by having his trainees focus on bodily sensations during practice (e.g. the feel of your feet on the floor or ground, the movement of your breath or your hands/head, or the warm sensation in your fingers).  He maintains that the psychological benefits of Tai Chi can be increased by not thinking “but simply notice things as they are, without trying to fix or change them”.   Peter Wayne also draws on the comments of Peter Deadman that “cultivating this deeper awareness allows us to feel and explore the truer currents of our emotional life”.   He also alludes to the power of imagery and visualisation during Tai Chi as a means to develop positive thoughts and groundedness (e.g. imagining yourself as a tree with deep roots into the ground through which passes all tension and tautness).

Reflection

I have found in the past that frequently reviewing the benefits of Tai Chi identified by researches and practitioners builds my own motivation to incorporate this internal martial art form in my mindfulness practice.  Peter Wayne, in his Guide to Tai Chi mentioned above, provides a photo-illustrated, simple program along with ways to incorporate Tai Chi into the activities of each day.

I have previously completed two introductory Tai Chi courses conducted by the Taoist Tai Chi Society.   However I found the 108 movements based on the practice of Master Moy Lin Shin too difficult to learn and practise because of my work commitments.  I have found since, that I can regularly practise the first 17 moves of Master Moy’s Tai Chi set by following the free “Practise with me” video training guide.

Darius Boyd, Australian Rugby League legend, describes in his recently-released book, Battling the Blues, how he went through a number of really “dark periods” of depression and how he came out of these feeling stronger and more resilient through the assistance of professional therapy and the social support of his wife, mentors and friends.  He maintains that we each have dark periods and that “mental health is something that you consistently need to work at”.  Tai Chi offers an easy and accessible way to keep the dark periods at bay or, at the very least, to lessen their impact.

As we grow in mindfulness and focused attention through meditation and Tai Chi, we can reap the benefits of regular practice in terms of improved physical health and psychological well-being, enhanced energy levels and enjoyment of the ease of wellness.

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Image by Elias Sch. 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 journalgratitude 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.

How to Maintain Mental and Emotional Balance When Physically Isolated

Previously I have spoken about mindfulness practices as a way to handle the mental and emotional challenges inherent in the current Coronavirus and the imposition of social isolation and social distancing.   What I have covered there is a list of discrete practices that can help us to manage the overwhelm associated with these times of uncertainty and anxiety.  Arjuna Ardagh, author of Radical Brilliance: How and Why People Have Original Life Changing Ideas, offers a more holistic approach that recognises the mind-body connection.  His tips on maintaining emotional and mental wellness are mutually reinforcing and place the body as central to emotional and mental stability in our current environment.

A holistic approach to mental and emotional wellbeing

Arjuna highlighted some of the unproductive and potentially aggravating practices that people are engaging in to release tension and stress at this time, e.g. spending many hours on social media and indulging in the blame game and conspiracy thinking or turning to alcohol or drugs to numb the mind and distract from the fear and anxiety that people are feeling.  He suggests that this current pandemic challenge provides us with an unprecedented opportunity to develop self-intimacy and learn to change our mental and emotional state through holistic practices.

In his short tips video (17 minutes), Arjuna proposes four integrated approaches or types of practices that are designed to strengthen the mind-body connection while releasing negative energy and building positivity:

  1. Removing physical blockages – this entails elements such as stretching and moving emotion though your body.  Arjuna suggests that you identify and practice a physical expression of the emotion that you are feeling, e.g. fear may be experienced bodily as a curled-up posture and then released through stretching to one’s full height.  Frustration, on the other hand, might be expressed by an angry, explosive gesture and a prolonged cry of anguish such as “Aargh”.  This bodily approach releases inhibiting emotions locked away in your body and opens the way for developing a “positive disposition”.
  2. Relax into awareness – this can take many forms such as somatic meditation, the use of singing bowls as described in a MARC podcast, exploring natural awareness (opening to the infinite reality that is accessible through our senses),  or deep listening to classical music, singing of mantra meditations or “sacred acoustics”.  Arjuna maintains that all that is really required here is to be “naturally curious” about the sensations that you are experiencing in the present moment (including awareness of the fact that YOU are doing the experiencing).
  3. Enter the flow – this approach involves engaging the flow of energy through your body.  There are a range of Eastern practices that can help you achieve this but one of the best and well-researched practices is Tai Chi.  Arjuna asserts that if you can engage in the process of flow (even through dancing to music), you not only release energy throughout your body but also emotion – you can experience the joy and ease of wellbeing.
  4. Use thought creatively – Arjuna suggests that after you have removed blockages, experienced deep awareness and engaged your energy flow, you are well placed to engage your uncluttered mind.  So, instead of marinating in negative thoughts that generate complex and harmful emotions, you can begin to write creatively in a journal or blog or create a video podcast that reflects your positive, energetic flow.

Arjuna maintains that if you practice each of these approaches each day, however briefly and in whatever form you choose, you can release the hold of your complex emotions and develop emotional and mental wellness.

Reflection

Arjuna’s approach involves a progressive release of creative energy, moving from clearing blockages to engaging the senses in awareness and tapping into the energy flow of the body.  The outcome is creative expression and resolution of perceived, impenetrable challenges.  His approach is deeply embedded in the mind-body connection and employs integrated approaches that open up a wealth of possibilities.  As we grow in mindfulness through adopting these holistic practices, we can more readily access our creativity, build resilience, manage our confounding thoughts and emotions and experience the peace and ease of wellness.

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Image by Friedrich Frühling 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.

Working from Home and Staying Mentally Healthy

Many people have been thrust into the situation of working from home because of the Coronavirus and related Government restrictions on movement and contact.  As a result, numerous people are ill-prepared for the challenges and opportunities involved.  However, there is plenty of advice available through blog posts, videos and podcasts to help us acquire the necessary information to work effectively from home.  There are also specific suggestions for particular groups of people, e.g. teachers working from home and working from home with kids. Many of these sources of information stress the need to stay mentally healthy as well as look after your physical welfare.  Here are some strategies to achieve both effectiveness and sound mental health.

Strategies for working from home healthily for mind and body

The pattern you create needs to meet your personal preferences (e.g. a morning person vs. night person), your lifestyle, family situation and location.  Here are some suggestions that may help you to make choices that are relevant to your needs and those around you:

  • Negotiate arrangements – this entails reaching at least a tentative agreement at the outset with other affected parties such as your boss, you partner and your colleagues – having some clear understandings and groundrules at the outset can pave the way for a relatively smooth transition to working from home and avoiding unnecessary conflict at a time when everyone is feeling stressed.  If you have a partner living at home with you, it pays to negotiate arrangements about working space, quiet time, coffee buying or making and eating arrangements (e.g. getting your own breakfast and lunch but sharing dinner preparation and eating).  It is often the little things that can bring daily angst if they are not sorted out early.  If you have had an extended marriage or living together arrangement, groundrules get established unconsciously and it pays to explore how these might change with one or both of you working from home.
  • Establish a routine: this gives you a sense of agency, the feeling that some aspects of your life are under control when everything else is changing constantly and creating uncertainty and anxiety.  It is strongly suggested by many authors that you maintain your daily routine of getting ready for work (e.g. showering, getting dressed well, and beginning work at a set time).  I think some flexibility here can be healthy without jeopardising your ability to work effectively and not waste time.  You might, for example, wear more comfortable clothes, introduce a morning exercise routine (to take advantage of the time saved in not having to travel to work), occasionally sleep in when you feel tired from the extra stress created by the Coronavirus) and take time for conscious reflection (e.g. writing a journal about what you are experiencing and how you are responding). Sleep is particularly important at this time to enable your body and mind to recuperate from the stresses that you will be experiencing.
  • Develop an exercise program: physical exercise reduces stress and builds positive mental health.  It is wonderful to see so many people making the most of their additional time at home to walk, run or ride in the open (particularly along the bayside where I live).   Yoga and Tai Chi, offer physical, mental and emotional benefits in these times of stress and anxiety. Getting some fresh air is important – there can be a tendency with social isolation and safe distancing to become stuck in your home and not take in the benefits of time spent mindfully in nature.  Activity is a great antidote to anxiety and depression.
  • Don’t sweat the news: in times of uncertainty, there is a strong tendency to become obsessive about news reports (via newspapers, emails, social media or podcasts).  This not only dissipates your focus but also exacerbates difficult feelings of anxiety, depression and loneliness.  Obviously, some information is important to know (e.g. available relief packages for individuals or businesses and Government advice/directives/legislation relevant to the Coronavirus).  Experts in the area of mental health suggest that establishing a set time or times during the day for catching up on the news can be a useful way to proceed (do you really have to be the first to know?).   It also pays to take note of the positive news, e.g. the many random acts of kindness that are occurring everywhere in the world as people struggle to cope with the present crisis.
  • Stay connected: with your work colleagues and boss – establish a routine for checking-in (preferably daily) as well as strategies to effectively employ electronic communication for planning, sharing and product/service development.  There is a need here to maintain the balance between work and task – not oversharing social information but not being overly focused on work alone.  Some work-from-home groups institute a set time each week to share recipes, a virtual lunch experience or happy hour, a sing-along or coping strategies. 
  • Undertake special projects: there are often work-related, home-based projects that have been put off because of lack of time or prioritising.  These projects can improve your work-from-home situation and enhance your productivity.  They could involve, for instance, clearing up the clutter in your “office”, strengthening the security of your computer system, improving recycling in the home (including disposal of sensitive work information) or establishing a home-based coffee-making machine or a filtered water system such as the Zanzen Alkaline Water System.

Elizabeth Gilbert, author of Big Magic: Creative Living Beyond Fear, recently participated in a Ted Connects© interview and provided deep insight and very sound advice about dealing with the overwhelm of the current Coronavirus crisis.  She advices strongly against substituting the busyness of the workplace environment with a new form of busyness in the working from home environment.  Elizabeth argues that we spend so much time running away from ourselves, not fronting up to ourselves including our fear and anxiety.  She argues that the present situation of enforced or voluntary working from home creates a wonderful opportunity for developing self-awareness and self-regulation through meditation, mindfulness practices and reflection.  Often our greatest, unconscious fear is being-alone-with-our-self.  We seek distractions and fill up our time with multiple tasks only to find that we have no time to truly find ourselves. 

Reflection

The current working from home situation that many of us face has inherent challenges and opportunities compounded by the requirements around social distancing, safe distancing and avoidance of unnecessary travel (local and international).  Clarifying working arrangements, establishing a routine, developing an exercise program, avoiding obsessing over the news, staying connected and undertaking special projects that enhance a sense of control over your environment, are all important for a healthy mind and body. 

However, the real challenge and opportunity lies in developing self-awareness and self-management through meditation, mindfulness practices and reflection.  As we grow in mindfulness, we enhance our focus (at a time of intensified distraction), our resilience (at a time of extreme mental and emotional stress), our creativity (when we appear lost for personal and community solutions) and our compassion (when so many people worldwide are suffering and grieving).  In all of this turmoil and uncertainty, there lies the opportunity to truly find ourselves.

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Image by Igor Ovsyannykov 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-Praise for Health and Wellness and to Make a Difference

In a recent email newsletter, Leo Babauta reminded us of the need to “train your mind with praise”.  So often we beat up on ourselves for falling short, for failure to perform to expectations (ours and others) or for an oversight or omission.  Our negative self-stories take over and cause us to procrastinate and avoid pursuing what is really meaningful in our life.  Leo argues that “shame is a bad teacher” – praise for our self serves to reinforce positive thoughts, emotions and behaviour and leads to good outcomes for others.  Leo readily shared how he uses self-praise to strengthen the good habits in his life.  Elsewhere he freely shared what enabled him to change his life when he was in a bad place.

Christine Wesson reminds us that the benefits of self-praise include growth of self-confidence. She highlights the fact that what we focus on develops and grows (whether positive or negative) and that, if we appreciate ourselves, others take their cue from our demeanour and appreciate us as well.

What can you praise yourself for today?

You can praise yourself for the numerous positive, small things you do in your day such as:

  • Stopping what you were doing and attentively listening to your child or partner
  • Being fully present when you give your partner a “good morning” kiss
  • Writing that piece for your blog or newsletter or service provider
  • Reading something about an act of kindness
  • Expressing genuine appreciation to someone – your partner, child, waiter/waitress, taxi driver
  • Responding promptly to an enquiry from a friend, relative, client or customer
  • Genuinely sharing your feelings with someone close to you
  • Making time to be with a friend
  • Offering to give someone a lift
  • Letting someone into the traffic line who was obviously at a disadvantage
  • Making good use of waiting time to focus on awareness (and not your phone)
  • Stopping to appreciate the beauty of nature – the ocean, sunset, sunrise, trees, flowers or birds
  • Helping someone in need
  • Expressing loving kindness towards someone or a group in your meditation
  • Taking time to exercise – Tai Chi, walking, gym work, playing tennis, going for a run
  • Resisting the temptation to do something else while taking a phone call – being fully present to the speaker.

Really, the list is endless – there is so much that you do during any one day that is praiseworthy – that makes life better for yourself or someone else.  You do not have to realise major accomplishments to make a difference in the world – it is the small things that add up to significant positive outcomes for yourself (and your capacity to be kind to others), your mood (which is contagious), your interactions with others and your close relationships.

Just as it is important to give ourselves praise, it is also vital to provide positive feedback to others in the form of genuine appreciation that is timely and specific – you can make their day with a simple act of praise.

Reflection

It seems to be anti-cultural to praise ourselves – it is a lot easier to be “down on our self”.  Self-praise builds self-confidence and helps to reinforce our positive thinking and behaviour.  It serves to push aside our negative self-stories.  As we grow in mindfulness, we can learn to appreciate and praise what we do that is healthy for our self and makes a difference (however small) in the lives of people we interact with. It does not take a lot of time to praise our self, but the effect is cumulative and flows over to all the arenas of our life (whether home, work or sports activity).

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Image by Foundry Co 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.

Improving Your Tennis Performance through Tai Chi

Dr. Peter Wayne, Tai Chi researcher and long-time practitioner, contends that the principles of Tai Chi have a strong synergy with the physical and mental demands of many sports.  In his book, The Harvard Medical School Guide to Tai Chi, he supports this contention with examples and scientific research.  In the book, he strongly suggests that sportspeople adopt Tai Chi as a form of cross-training, especially people engaged in the sports of tennis, golf or skiing where the positive impact on performance is more direct.  Throughout the book, he provides specific Tai Chi related exercises for each of these three sports.  

How Tai Chi practice improves tennis performance

Peter’s research led him to identify the eight active ingredients of Tai Chi which are the primary focus of his abovementioned book.  He was able to explain the power of Tai Chi to strengthen the mind-body connection – a key ingredient for effective performance in any sport.  Peter highlighted this connection in relation to tennis by drawing on Timothy Gallwey’s work in relation to the inner game of tennis which I discussed previously.  In particular, Peter focused on Timothy’s emphasis on self-observation, mental and bodily awareness and the need to be non-judgmental when making mistakes in tennis.

Peter also focused on the specific active ingredients of Tai Chi that had a profound positive impact on tennis performance:

  • Awareness (including focused-attention and mindfulness) – Tai Chi builds bodily awareness (positioning and movement), strengthens the capacity to focus (on the ball and the opposition), and develops the ability to be fully in the present moment.
  • Intention (includes expectation and belief) – associated with this is the power of visualization, an important ingredient in improving and sustaining sports performance.  Tai Chi training draws strongly on metaphor and imagery in relation to movement, drawing on images from nature such as the movement of clouds and the wings of a bird.  In his book, Peter draws heavily on the research into “motor imagery” and its positive effects on performance.  The focused attention and groundedness involved in Tai Chi help to reinforce self-belief and shut out the negative self-stories that can impact expectations e.g. “I’m going to lose this tennis set” or “I’m going to do a double fault” or “I can’t possibly handle his serve”. 
  • Grounded Movement – Peter explains that the principles of Tai Chi state that “all movement is started in the feet, steered by the waist, and administered by the hands” and this is reflected in the practice of Tai Chi.  This process of movement is built into tennis strokes such as the forehand and backhand and incorporated in basic tennis training [Early in my tennis playing experience, I would coach very young children in tennis basic steps and the coaching followed this pattern].  Peter provides a basic training exercise in his book that he calls Tai Chi Tennis which mirrors this grounded movement.
  • Balance (both physical and emotional) – Tai Chi involves considerable weight transfer from one leg to the other, from forward to backward.  Weight transfer and the related capacity to maintain balance are essential components of tennis shots, especially volleys and tennis smashes.  Emotional balance is linked to the inner game of tennis mentioned above, including the capacity to manage mistakes and deal with setbacks.

Reflection

Peter’s research and practice reinforces the power of Tai Chi to improve tennis performance. His committed, professional approach to Tai Chi over many years is highly inspirational as is his book that draws all this together in terms of “active ingredients”.  As we grow in mindfulness through the practice of Tai Chi and meditation, we can increase our bodily awareness, emotional and physical balance and draw heavily on the power of mindfulness to strengthen focused attention and intention.  The real benefits will come with regular practice. 

This writing and reflection strengthen my motivation to increase my practice of Tai Chi and other mindfulness practices that will, in turn, improve my tennis performance and increase my capacity to be-in-the-moment and experience all the positivity that this entails.

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Image by marijana1 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.

Deepening the Mind-Body Connection through Tai Chi

In the very early stages of this blog I discussed Tai Chi as a pathway to mindfulness.  I also highlighted the challenges I experienced in maintaining daily practice of Tai Chi along with meditation and writing this blog, when I still had a range of professional and personal  commitments to fulfill on a regular basis.   I concluded then that keeping the benefits of Tai Chi at the forefront of my mind, aligning my Tai Chi practice with the timing of my highest energy levels (I’m a morning person) and continuously reading and writing about Tai Chi would build my motivation for daily practice.

In 2018, I explored the benefits of Tai Chi for the mind-body connection based mainly on research that had been conducted at various centres of research at UCLA such as those focused on psychoneuroimmunology and East-West Medicine. This current post highlights the work of Dr. Peter Wayne who is associated with the Harvard Medical School.

Peter Wayne, who has spent decades practising, studying and researching Tai Chi, stresses the power of Tai Chi to deepen the mind-body connection.  Peter is the Research Director for the Osher Center for Integrative Medicine and the founder of The Tree of Life Tai Chi Center

The eight active ingredients of Tai Chi

In 2013, Peter published a book, The Harvard Medical School Guide to Tai Chi, summarizing the research around Tai Chi and highlighting what he calls the “eight active ingredients of Tai Chi” which he had developed through his own research and the teaching of Tai Chi Masters.   These ingredients focus on the “biological mechanisms” that contribute to the wide-ranging benefits of Tai Chi including those related to cognition, breathing and neuromuscular control.  Peter points out that this focus on active ingredients helps him in multiple ways – in shaping a curriculum for teaching Tai Chi, in communicating with members of the medical profession and in establishing clinical trials.

In an interview with Dan Kleiman about his research and teaching, Peter explained that his early study of evolutionary biology and ecological modelling helped him to develop a systems perspective that is holistic in orientation and strongly akin to Chinese Medicine.  His orientation to integrative medicine and his mind-body perspective on Tai Chi flow from this early academic training and related research experience.  In a technical presentation Neuroscience in the Body: Perspectives at the Periphery, Peter highlights the downside of having multiple medical specialisations that contribute to “reductionist thinking” and blind us to the whole-body benefits of interventions such as Tai Chi.

The eight active ingredients of Tai Chi identified in his book highlight his integrative, systems perspective:

  1. Mindfulness
  2. Intention
  3. Structural integration
  4. Relaxation (of the mind and body)
  5. Strengthening and building flexibility
  6. Freer breathing
  7. Social interaction and community (if done in a group)
  8. Embodied philosophy and ritual.

Deepening the mind-body connection through Tai Chi

Peter explained in his interview with Dan Kleiman that the integrative nature of Tai Chi and its capacity to deepen the mind-body connection is demonstrated in the focus on mindful breathing (which is common to all martial arts).  He pointed out that mindful breathing requires improved posture; positively impacts your nervous system, cardiovascular system and mood; and stills what Seth Godin calls the “Lizard Brain” through enhancing the power of focus.  In Peter’s view, an ecological perspective on health recognises that all these processes of body and mind are intertwined and mutually interdependent.

In his neuroscience presentation mentioned above, Peter described Tai Chi as a “multi-component mind-body exercise”.  He stressed the interaction of mind-body through Tai Chi by stating that it “integrates slow intentional movement with breathing and multiple cognitive skills”. The cognitive skills he refers to include body awareness, focus and visioning using imagery.

He illustrated the benefits of the mind-body connection involved in Tai Chi by mentioning several research studies that show two key outcomes (1) the primary risk factor in falls of people over 65 is “fear of falling” and (2) Tai Chi has been shown to reduce the fear of falling by 35%.  Tai Chi achieves this result not only by strengthening muscles and improving coordination and sensation (especially in the feet), but also by reducing falling anxiety, increasing exercise self-efficacy and improving the “executive function” of the brain.  Peter suggests that Tai Chi is a “gateway exercise” – increasing people’s confidence to try other things that lead to overall wellbeing.

Reflection

Research into the impacts of Tai Chi reinforce its power to improve our mind and body and the mind-body connection that is so critical for daily functioning, quality of life and longevity.  I have already identified the personal benefits that motivate me to practise Tai Chi.  However, Peter’s research and presentation has increased my desire to improve the frequency of my Tai Chi practice. 

As we grow in mindfulness through meditation, research and reflection, we gain a better understanding of the mind-body connection, the impacts of our thinking and self-stories on our intentions and the blockages that impede putting our resolutions into effect, particularly at this time of the year (with the start of 2020).  I can look forward to improved Tai Chi practice and the multiple personal benefits that can accrue (not the least of these being to improve my tennis game!).

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Image by Antonika Chanel 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.