Podcasts about Herbert Benson

In this episode of Everyday Health Stories, Anna and Dr. Kota Reddy explore the surprising power of breathing techniques in managing high blood pressure. From the groundbreaking Inspiratory Muscle Strength Training (IMST) to ancient practices like Pranayama and the relaxation response coined by Dr. Herbert Benson, the hosts dive into the science behind how intentional breathing can activate the parasympathetic nervous system, improve nitric oxide production, and regulate baroreceptor sensitivity. They break down practical, easy-to-follow steps for incorporating these techniques into daily life, offering listeners a simple, time-efficient way to improve their cardiovascular health, reduce stress, and boost overall well-being. Perfect for anyone looking for natural, accessible tools to enhance their health!

In the first half, author Eldon Taylor, an expert in subliminal communication and hypnosis, discussed the vast potential of human consciousness, including psychic abilities and manifesting tangible outcomes. There is no limit to human potential, he remarked, as he shared fascinating stories of savants, including one individual who, after a traumatic brain injury, became a mathematical genius. He emphasized the importance of recognizing and training our mental abilities, suggesting that when "we work out at the gym, we train our body, but we don't train our mind." Regarding psychic experiences, he asserted that "more people have it and will admit to having it," but many suppress or dismiss these abilities due to fear or societal stigma. He added, "If you have that natural ability, I believe that we should all develop those gifts that are given."Taylor explained the importance of self-assessment in personal growth, stating, "You need to have a serious self-assessment... listen to how you talk to yourself." He encouraged listeners to confront their inner dialogues, which often undermine their ambitions. He recalled a powerful exercise he conducts with audiences, asking them to silently affirm their goals, only to observe their negative reactions in how they talk to themselves. Taylor also warned against the dangers of consuming polarized media, explaining how it can manipulate emotions and rewire thought patterns. He called for a collective pause to reflect and recharge, advocating for gratitude and self-care in the face of overwhelming societal challenges.----------In the latter half, mind-body practitioner and author Bill Douglas spoke about the latest developments in the science of consciousness and meditation. Citing Dr. Herbert Benson's research, he reported that mind-body practices (such as meditation, Tai Chi, Qigong, yoga, and mindfulness) "can prevent or treat between 60 and 90% of the health issues that send us to the doctor." Pointing out the scientific basis of these techniques, he explained that when we engage in these meditative practices, we experience the alpha brainwave state, our awareness expands, and our immune system gets profoundly boosted. Further, there are compelling results from studies showing that communities with high levels of meditation practitioners were able to reduce the local crime rate.Highlighting the transformative power of meditation and mindfulness, he noted that when we go into these states of coherence, it brings us into the present and in connection with everything. He recalled that over 50% of participants in a meditation study reported extraordinary consciousness experiences, ranging from spiritual events to synchronicities. Douglas also discussed Dr. Dean Radin's research on human consciousness, and Dr. Masaru Emoto's studies on water crystals, which demonstrated that thought could affect the shape of water crystals. Douglas encouraged listeners to embrace mindfulness techniques, such as guided visualization and breath control, to enhance their mental well-being. "Anytime our exhales are longer than our inhales, it slows down the heart, and then that slows down the brain," he explained, indicating that these practices create a fertile ground for healing.

After learning about non-attachment after revisiting Wim Wenders's visit in Tokyo-Ga to the gravesite of famous director Yasujirō Ozu (who left his body only eight months after Jon Katz was born), whose headstone was marked solely with the character 無 Mu (translatable as nothingness), Fairfax Virginia criminal and DUI defense lawyer Jonathan Katz learned more clearly and deeply about nonduality / non-attachment, and began more intentionally pursuing this life path, through his continued practice of the taijiquan martial art, additional mindfulness practice, and lessons from such great teachers as Baba Ram Das (born Richard Alpert) about our interconnectedness.Jon learned about the lawyers mindfulness movement, ultimately attended a great partially silent long weekend law professionals' retreat at the Blue Cliff Monastery, for a year became coordinator of the then-named Contemplative Lawyers group of the national capital area, and finally was willing to spend a long weekend in heavy silence and meditation -- other than during group discussion and question and answer sessions -- at the 2015 Mindful Lawyering long weekend at the Garrison Institute.While Zoketsu Norman Fischer -- a former abbot at the San Francisco Zen Center, which Shunryu Suzuki Roshi founded -- was the biggest draw for Jon among the teachers at this Mindful Lawyering retreat, the remaining lineup of teachers was also great. Nikki Mirghafori stood out for Jon among the retreats' teachers for her apparent particularly practical approach to applying mindfulness, together with her profession as an artificial intelligence scientist. Nikki also brings us front and center to the mindfulness of death, seeing that we all have only one exit from this world. Nikki's social media links are at www.facebook.com/dr.nikki.mirghafori; www.facebook.com/nikki.mirghafori; linkedin.com/in/nmirghafori; www.instagram.com/nikki.mirghafori; x.com/NikkiMirghaforiIn this Beat the Prosecution podcast conversation between Nikki and Jon, they both learn that their early meditation practices involved applying Herbert Benson's Relaxation Response, and moved forward. Nikki's early mindfulness practice took place during very substantial personal challenges. Jon asks Nikki for ideas for lawyers, criminal defendants and others to deal with their suffering, addiction, and suicidal thoughts, as well as how to beat the prosecution. Nikki's lessons include being mindful and compassionate, engaging in restorative justice, and being ready to interact with prosecutors and others on a human level.  Visit Nikki's website for a treasure trove of discussion, meditations, and daily happy hours of guided meditation, talks and discussion.  This podcast with Fairfax, Virginia criminal / DUI lawyer Jon Katz is playable on all devices at podcast.BeatTheProsecution.com. For more information, visit https://BeatTheProsecution.com or contact us at info@BeatTheProsecution.com, 703-383-1100 (calling), or 571-406-7268 (text). Hear our prior podcasts, at https://podcast.BeatTheProsecution.com/If you like what you hear on our Beat the Prosecution podcast, please take a moment to post a review at our Apple podcasts page (with stars only, or else also with a comment) at https://podcasts.apple.com/us/podcast/beat-the-prosecution/id1721413675

https://www.laurienadel.com/about.htmlFrom Journalist to Therapist: Her BackstoryToday we call those events “breaking news.”  During her twenty years working as a writer-producer for CBS News, Reuters Television and ABC News, she came to realize that people whose lives were destroyed by violence would need long-term support. As a result of her experience covering the military dictatorship in Chile for Newsweek, Laurie worked with several human rights organizations upon her return to the States. She started the human rights committee of the Overseas Press Club and co-founded the Committee to Protect Journalists. (NY Times and  World Policy Journal.)In 1987, after burning out working the Iran-Contra hearings on the heels of a long Writers Guild of America strike,  Laurie came down with chronic fatigue syndrome (CFS/ME) and was bedridden for nearly three years.  As there is no conventional treatment for this virus, she began studying the work of Dr. Herbert Benson who introduced meditation to the medical community.  She began a lifelong meditation practice and eventually went back to graduate school for doctorates in cognitive psychology and clinical hypnotherapy. In 2000, she completed post-doctoral clinical training in mind-body medicine with Dr. Benson at Harvard Medical School's Institute of Mind-Body Medicine.Her need to find new ways to help people struggling with mental health issues led her to travel to South America in the 1990s to study with indigenous healers and shamans in the jungles, mountains, and cities of South America.   Dr. Laurie integrates their teachings of connecting with nature into all of her sessions and workshops. A Reiki Master for the past two decades, she is expanding her Reiki practice to help animals and their human companions,  (animalreikiplanet.com)A psychotherapist in Manhattan during the week,  Laurie spent most weekends filing cover stories for The New York Times.  Her “On the Water” features covered the local marine environment and extreme water sports. Her column “Long Island at Worship” reported on communities of faith in the suburbs.  An expert in stress, health and trauma, Laurie has done more than 100 TV interviews including CBS News, CNN and the BBC. Her work has been featured in  The Wall Street Journal , Business Insider, People magazine and The New York Times. She was a guest on Oprah, talking about her revolutionary four-time best-seller Sixth Sense: Unlocking Your Ultimate Mind Power  which launched the psychic revolution.  Still in print after 33 years, Sixth Sense broke the story of the Pentagon's secret psychic espionage program.

Tiny sessions with big results might be our "way in" to meditation and mindfulness. Indeed, a small practice of it can be life-changing. Let's dip our toes in the water together, learning about minis, and then tackling a slightly longer practice in the form of a brief walking meditation session. Don't let the perfect (20 minute mediation on a mat and ohmms) be the enemy of the really awesome (mindfulness minis)!    LET'S TALK THE WALK! ***NEW*** Facebook Group for Our Community! Join here for support, motivation and fun! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information wellnesswhilewalking@gmail.com Wellness While Walking on Threads     RESOURCES AND SOURCES (some links may be affiliate links)   Relaxation Revolution, Herbert Benson, MD Wherever You Go, There You Are, Jon Kabat-Zinn Mindfulness Meditation and Relaxation Response Affect the Brain Differently, harvard.edu/gazzette Meet Mr. Mindfulness: How Jon Kabat-Zinn Brought Mindfulness to the Masses, parade.com What's the Difference Between Meditation and Mindfulness, chopra.com Harvard Neuroscientist: Meditation Not Only Reduces Stress, Here's How It Changes Your Brain, washingtonpost.com From the article: There is not sufficient data generated yet to answer this question. Some studies suggest that practicing even 5-10 minutes a day can provide some benefits. Some studies suggest that there is a correlation between change in symptoms and amount of practice (i.e. those that practiced more derived greater benefits).  Website of that neuroscientist Early article about the gut-brain axis  3 Simple Strategies to Help You Focus and De-Stress, mayoclinic.org The Long Road Turns to Joy: A Guide to Walking, Thich Nhat Hanh   DISCLAIMER Neither I nor my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

You may be breathing wrong. Here's how to fix it. At times, self-improvement can seem like a never-ending hallway filled with limitless shame and insufficiency. So when something as simple as the breath falls into this category, it seems only natural to meet that news with some resistance. Our guest today, James Nestor, argues that many of us, of all things, are breathing incorrectly but that by fixing our breathing, it can help with both physical and psychological ailments.Nestor is a science journalist who wrote a book called, Breath: The New Science of a Lost Art, which spent 18 weeks on the New York Times bestseller list and was translated into more than 35 languages.In this episode we talk about:How Nestor got interested in breathing in the first placeWhy we are the worst breathers in the animal kingdomThe importance of postureThe deleterious effects of mouth breathingWhy we need to chew moreThe relationship between breathing and anxietyThe relationship between breathing and sleepAnd we dive into a variety of breathing exercisesWhere to find James Nestor online:Website: www.mrjamesnestor.comSocial Media:FacebookInstagramBook Mentioned:Breath: The New Science of a Lost ArtOther Resources Mentioned:Daniel E. LiebermanThe Wim Hof MethodDr. Stanislav Grof and holotropic breathworkDr. Richard P. BrownMatthew P. WalkerMore on Kundalini Yoga and BreathingSudarshan KriyaDr. Herbert Benson and tummo breathing techniqueRelated Episodes:Three Lessons from Happiness Research | Emma SeppäläSign up for Dan's weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFor tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click hereFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/james-nestor-rerunAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode you discover step by step how to do the Relaxation Response Mantra Meditation Method and then how to combine this method with EFT, short for Emotional Freedom Techniques.---Resources:The two books mentioned in this episode (Note: Both books are available in paperback and Kindle / digital versions):Herbert Benson, M.D. and Mirarm K. Kipper. "The Relaxation Response". U.S. Amazon link https://www.amazon.com/Relaxation-Response-Herbert-Benson/dp/0380815958/ref=sr_1_1Herbert Benson, M.D. "Beyond the Relaxation Response". U.S. Amazon link:https://www.amazon.com/Beyond-Relaxation-Response-Stress-Reduction-Americans/dp/0425081834/ref=monarch_sidesheetEmotional Freedom Techniques for Vision Impairment Investigator/s: Peta Stapleton (Chief Investigator) School of Psychology, Bond University Australia:Link: https://bond.qualtrics.com/jfe/form/SV_dhUPmOs2MiT2XCm?fbclid=IwAR1eX2pr3AYOKeGD5wXea3IhZcFqdpkSSzhZmMtpoFfWKGVICNALoQ6KT1EThe eight Relaxation Response Meditation steps:Step One: Pick a brief phrase or word that reflects your basic belief system.Step Two: Choose a comfortable position.Step Three: Close your eyes. Gently close your eyes and relax the area around your eyes.Step Four: Relax your muscles using progressive muscle relaxation.Step Five: Become aware of your breathing, and start using your faith-rooted focus word.Step Six: Maintain a passive attitude. Be an observer to whatever emerges in awareness without judgement.Step Seven: Continue for a set period of time. Any amount of time can be beneficial, but if possible choose to meditate for at least 10 to a maximum of 20 minutes.Step Eight: Practice the technique twice daily.3 Ways to Combine EFT with Relaxation Response Meditation:Tap a round of EFT for letting go of stress / tension prior to your meditation session.address your subconscious mind prior to the meditation session and voice an invitation such as: “As I meditate I invite my subconscious mind to bring into awareness any belief, memory, or desire that can benefit from one or more sessions of EFT.”Tap in a Positive Energy Form after your meditation session.Here are the two "EFT Tapping Junction" episodes that guide you through how to tap in Positive Energy Forms using Positive EFT:“Positive EFT for Sky High Confidence”: Link: https://www.spreaker.com/episode/positive-eft-tapping-for-sky-high-confidence--40078027“Positive EFT for Sunshine Energy”: Link: https://www.spreaker.com/episode/positive-eft-tapping-for-sunshine-energy--25858324Host: Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.comListen to previous episodes of "EFT Tapping Junction" on the website: https://StressReliefRadio.com or https://www.spreaker.com/podcast/eft-tapping-junction--4154174---Technical information:Recorded with WavePad. Edits with Twisted Wave, Audacity, Levelator, and Hush. Final edits and rendering with Hindenburg Pro. Microphone: Audio-Technica ATR2100X.---Key words: mantra, meditation, mantra meditation, Thought Field Therapy, TFT, Emotional Freedom Techniques, EFT, tapping, stress relief, Relaxation Response,---

In this episode you discover step by step how to do the Relaxation Response Mantra Meditation Method and then how to combine this method with EFT.Time stamps for topics:00:00 - Episode intro;00:34 - Who is show for, host info;01:34 - Two main topics for this episode;02:11 - Meditation research;04:34 - Publication of "The Relaxation Response";06:25 - Publication of "Beyond the Relaxation Response" and the Faith Factor;07:48 - Eight steps to engage the Relaxation Response and the Faith Factor;16:49 - "What will I experience?;19:41 - 3 Ways to combine EFT and Meditation;24:30 - Improving vision with EFT - how to participate in the study;27:20 - How to contact host with questions - links in the show notes.---Resources:The two books mentioned in this episode (Note: Both books are available in paperback and Kindle / digital versions):Herbert Benson, M.D. and Mirarm K. Kipper. "The Relaxation Response". U.S. Amazon link https://www.amazon.com/Relaxation-Response-Herbert-Benson/dp/0380815958/ref=sr_1_1Herbert Benson, M.D. "Beyond the Relaxation Response". U.S. Amazon link:https://www.amazon.com/Beyond-Relaxation-Response-Stress-Reduction-Americans/dp/0425081834/ref=monarch_sidesheetEmotional Freedom Techniques for Vision Impairment Investigator/s: Peta Stapleton (Chief Investigator) School of Psychology, Bond University Australia:Link: https://bond.qualtrics.com/jfe/form/SV_dhUPmOs2MiT2XCm?fbclid=IwAR1eX2pr3AYOKeGD5wXea3IhZcFqdpkSSzhZmMtpoFfWKGVICNALoQ6KT1EThe eight Relaxation Response Meditation steps:Step One: Pick a brief phrase or word that reflects your basic belief system.Step Two: Choose a comfortable position.Step Three: Close your eyes. Gently close your eyes and relax the area around your eyes.Step Four: Relax your muscles using progressive muscle relaxation.Step Five: Become aware of your breathing, and start using your faith-rooted focus word.Step Six: Maintain a passive attitude. Be an observer to whatever emerges in awareness without judgement.Step Seven: Continue for a set period of time. Any amount of time can be beneficial, but if possible choose to meditate for at least 10 to a maximum of 20 minutes.Step Eight: Practice the technique twice daily.3 Ways to Combine EFT with Relaxation Response Meditation:Tap a round of EFT for letting go of stress / tension prior to your meditation session.address your subconscious mind prior to the meditation session and voice an invitation such as: “As I meditate I invite my subconscious mind to bring into awareness any belief, memory, or desire that can benefit from one or more sessions of EFT.”Tap in a Positive Energy Form after your meditation session.Here are the two "EFT Tapping Junction" episodes that guide you through how to tap in Positive Energy Forms using Positive EFT:“Positive EFT for Sky High Confidence”: Link: https://www.spreaker.com/episode/positive-eft-tapping-for-sky-high-confidence--40078027“Positive EFT for Sunshine Energy”: Link: https://www.spreaker.com/episode/positive-eft-tapping-for-sunshine-energy--25858324Host: Stephen Carter - Website: https://StressReliefRadio.com - Email: CarterMethod@gmail.comListen to previous episodes of "EFT Tapping Junction" on the website: https://StressReliefRadio.com or https://www.spreaker.com/podcast/eft-tapping-junction--4154174---Technical information:Recorded with WavePad. Edits with Twisted Wave, Audacity, Levelator, and Hush. Final edits and rendering with Hindenburg Pro. Microphone: Audio-Technica ATR2100X.---Key words: mantra, meditation, mantra meditation, Thought Field Therapy, TFT, Emotional Freedom Techniques, EFT, tapping, stress relief,---

Did you know the average American is aging faster than they should? It's true. Your biological age tends to be older than your actual age, and most of us will spend the last 16 years of our lives managing multiple illnesses. Needless to say, we need to do something about this—and fast.    Fortunately, we can. In this episode, Dr. Kara Fitzgerald joins me to talk about her mind-blowing study, in which they de-aged people by three years in just eight weeks. She's going to explain the study, what they learned about the real levers of aging, why genetics aren't as influential as we previously thought, and what we can all start doing today to live better for longer. You're going to be shocked by how simple it is to literally turn back the clock.   FULL show notes: jjvirgin.com/youngeryou   Download a FREE copy of Inner Wellness, Outer Beauty: Your Anti-Aging Cheat Sheet: http://jjvirgin.com/antiaging   Learn how foods cause leaky gut in The Virgin Diet: https://store.jjvirgin.com/products/the-virgin-diet-paperback   Read my book, Sugar Impact Diet:  https://store.jjvirgin.com/collections/books/products/sugar-impact-diet-paperback-book   Subscribe to my podcast: http://subscribetojj.com   Learn more about Dr. Kara Fitzgerald: https://youngeryouprogram.com   Read Younger You: https://amzn.to/3NJKLKa   Study: Aging: Potential reversal of epigenetic age using a diet and lifestyle intervention: a pilot randomized clinical trial: https://pubmed.ncbi.nlm.nih.gov/33844651/   Study: Aging Cell: Reversal of epigenetic aging and immunosenescent trends in humans: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6826138/   Dr. Joe Dispenza meditations: https://drjoedispenza.com/?rfsn=6914154.37386a&utm_source=refersion&utm_medium=affiliate&utm_campaign=6914154.37386a   Try Pluck organ meat seasoning: https://amzn.to/3NIWPM1   Listen to Is There Such a Thing as “Anti-Nutrients”? with Dr. Deanna Minich: https://jjvirgin.com/main-podcast/is-there-such-a-thing-as-anti-nutrients-with-dr-deanna-minich-ep-585/   Read Eat to Beat Disease by Dr. William W. Li : https://amzn.to/3QDdClG   Read Eat to Beat Your Diet by Dr. William W. Li: https://amzn.to/47i87gS   Himalayan Tartary Buckwheat: https://amzn.to/3JVQk6q   Try Dr. Herbert Benson's Relaxation Response Protocol: http://www.relaxationresponse.org/steps/    Get Lactobacillus plantarum in Reignite Wellness™ Flora Harmony: https://store.jjvirgin.com/collections/all/products/flora-harmony   Learn more about Blue Zones: https://www.bluezones.com/ Get Dr. Fitzgerald's Younger You Supplement Guide: https://www.drkarafitzgerald.com/supplements/  

Our previous article briefly looked into the World of literature on mental health. We considered the early inclusion of mental health literature available to our young minds by viewing Christopher Robin's friends and his mental state of mind. Leaving the door open for discussion concerning his imaginary friendship was either a coping mechanism or schizophrenia. Then, to whet your appetite, I introduced you to some stars in this field of work. One example was the Yellow Wallpaper (1892). This was a personal view of a woman suffering from post-partum depression and the treatment that she received through a series of diary entries. The woman's condition deteriorates, but all the while, her illness is trivialised by the people around her, including her own husband, John, who also happens to be her doctor—inferring that the intent behind each type of literature is relevant in determining how mental health is portrayed.  One of the most impactful aspects of literature is its ability to validate individual experiences. Society often stigmatises or misunderstands mental health conditions, leaving many people isolated by fear or ignorance and invalidated. An emerging field known as bibliotherapy utilises books specifically chosen to address various psychological needs. Bibliotherapy involves guided reading recommended by professionals such as therapists or librarians who curate personalised book lists tailored to individual interests or concerns. By engaging with literary works designed explicitly for healing purposes — whether it be self-help guides aimed at reducing stress levels like “The Relaxation Response” by Herbert Benson or memoirs depicting triumph over trauma like “Wild” by Cheryl Strayed — individuals can benefit from the therapeutic power of literature and enhance their well-being. Likewise, a form of creative bibliotherapy has been observed in photography, and it has been suggested as a powerful tool for conveying emotion and channels for self-expression. Photography can be more than a hobby by addressing someone's desires or issues like loneliness and anxiety. The camera can capture the moment when you are physically in the moment during your mindfulness period or out in nature, forest bathing.  The possibilities for this are endless: you can focus the lens and mind by engaging your senses and fully immersing yourself in the forest surroundings, from insects to animals down to the current Autumn colours or future spring and Summer blossoms.  Remember to take deep breaths to inhale the natural aromas, listen to the sounds of the forest, and observe the rich colours and textures of the environment. Sounds absolutely idyllic. Fiction or non-fiction literature, which one is best to learn about mental health? When it comes to learning about mental health, both fiction and non-fiction literature can be valuable resources. Non-fiction literature, such as self-help books and scientific research, provides factual information, explanations, and strategies for managing mental health problems.  They offer insights from professionals and individuals with personal experiences, providing a sense of credibility.  On the other hand, fiction literature can offer a unique perspective on mental health by exploring characters' inner thoughts and emotions.  It allows readers to empathise and connect with the struggles and triumphs of fictional individuals, which can foster understanding and compassion. Fiction can also provide a safe space for readers to explore complex emotions and experiences that they may not be ready or able to confront in real life. Read more:

In today's episode, Gina responds to a listener email that shares a realization relating to her safety and wellness in the present moment in the face of anxiety. The listener has clearly come to an understanding of some of the core principles shared here on the Anxiety Coaches Podcast, particularly relating to the separation that exists between our existence in the present moments and the thoughts and feelings we may be having in the present moment. Listen in to gain insight on how to handle anxious thoughts and feelings in the present moment and maintain a deeper sense of safety and security despite such thoughts. Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors/ Thank you for supporting The Anxiety Coaches Podcast. Find even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/ Here's what's included for $5/month: ❤ New Ad-Free episodes every Sunday and Wednesday ❤ Access to the entire Ad-free back-catalog with over 600 episodes ❤ Premium meditations recorded with you in mind ❤ And more fun surprises along the way! All this in your favorite podcast app! To learn more go to: https://www.theanxietycoachespodcast.com Join our Group Coaching Full or Mini Membership Program  Learn more about our One-on-One Coaching What is anxiety? Quote: The relaxation response is a physical state of deep rest that changes the physical and emotional responses to stress... and the opposite of the fight or flight response. -Herbert Benson Chapters 0:00:24 Listener Epiphany: Feeling Safe in the Present Moment 0:01:32 Sharing a Powerful Email from a Listener 0:03:05 Importance of Mindfulness and Present Moment Awareness 0:13:13 The Power of Progressive Muscle Relaxation 0:14:17 The Importance of Journaling and Self-Reflection 0:17:22 Physical Movement and Letting Go of Unnecessary Stressors Summary In this episode of the Anxiety Coaches Podcast, we dive into the topic of feeling safe in the present moment. One of our listeners had a significant realization after listening to a previous episode - they discovered that their anxiety does not define them and is not a reflection of who they are in the present. Rather, it is tied to thoughts about the past and future. This newfound awareness has allowed them to feel safe and let go of fear. We are overjoyed to see their progress and appreciate their kind words. We emphasize the power of mindfulness meditation in focusing on the present moment and detaching from anxiety. However, we acknowledge that incorporating a new activity into an already busy schedule can be challenging. To ensure consistency, we suggest coupling mindfulness meditation with existing habits, such as practicing it when getting out of bed in the morning or when laying down at night. Additionally, we explore the effectiveness of breathing exercises, particularly the technique of lengthening and slowing down the exhale, which can calm the nervous system and reduce anxiety. Progressive muscle relaxation is also recommended as it helps release tension and increases body awareness in the present moment. As part of managing anxiety, we mention Dr. Herbert Benson's book, "The Relaxation Response," which provides valuable insights and techniques. We stress the importance of self-discovery and utilizing various methods and resources to find what works best for each individual. Journaling is encouraged for identifying patterns of anxious thinking and processing emotions in a safe space, whether it be through traditional journaling or digital methods. Additionally, we suggest physically destroying or discarding written entries as a therapeutic way to release anxious thoughts and emotions. Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to Living Well with MS, where we are pleased to welcome Shannon Harvey as our guest! Shannon is an Australian journalist and filmmaker specialising in wellness, mental health, and optimising wellbeing for those with chronic conditions. Watch this episode on YouTube here. Keep reading for the key episode takeaways and Shannon's bio. Questions and Timestamps: 03:17 Can you tell us about your film ‘The Connection: Mind Your Body'? 05:22 In your film ‘The Connection' you interview some of the top scholars on mindfulness and the mind-body connection including Jon Kabat-Zinn and Dr. Herbert Benson. Can you tell us a bit about their work and what you learned from them? 08:05 You mentioned that for your project ‘My Year of Living Mindfully' (both a film and book) you tried out the science on yourself. How did that go? 10:01 Is there a big difference between doing mindfulness rigorously every day and doing it three or four times a week? 11:21 You've also written a book, ‘The Whole Health Life', and have interviewed dozens of scientists and patients about living a healthy life with an autoimmune disease. So, what are the takeaways from writing that? 12:55 You count Professor George Jelinek as a personal hero of yours. Could you tell us about what it was like to meet George? 15:44 Could you tell us about your latest project called ‘What if mental illness was preventable'? 18:38 How can listeners find out more about your work and watch your films? Key Takeaways: Making lifelong changes is hard but worth it. 12:19 “‘The Whole Health Life' is broken up into very practical things that the Overcoming MS community is already [doing]. Things like making sure I regularly exercise, get enough sleep, have meaningful connections with the people that I love, and [how to] nurture those relationships. Then, [it] talks about the fact that making these lifelong changes is really, really hard. The book is also about how we can apply the science of behaviour change to actually make [these] changes [so] that we can actually stick to [them].” Professor George Jelinek shows that people can live well with chronic conditions. 13:04 “I met George (Jelinek) when I was first shooting ‘The Connection'. It was very much the beginning of my understanding of the many things that we can do for ourselves in order to live well with a chronic illness. He blew me away the first time I met him, because he was really well, despite everything. Despite his family history, despite his prognosis, he was just so well, and meeting him was quite inspirational because I thought to myself, ‘well, if, if he can do it, then he's like a living case study for me to show that I can do it, too.'” Shannon's next project asks, “What if mental illness was preventable?”   16:53 “While I was making ‘My Year of Living Mindfully', I learned that so much of mental illness actually begins before the age of 20 or 22, I think it is. If you develop a mental illness at a young age, you are significantly more likely to develop it again later in life. If you've developed it a second time, it greatly increases your chances of developing it a third time. So, I'm really personally interested in this idea of prevention.” Want to learn more about living a full and happy life with multiple sclerosis? Sign up to our newsletter to hear our latest tips. More info and links: Find out more about Shannon's work Find out more about ‘The Connection' Find out more about ‘My Year of Living Mindfully' Jon Kabat-Zinn and Mindfulness-Based Stress Reduction Find out more about Dr. Herbert Benson Read about George Jelinek's personal story Listen to S5E13 Meditation tips with Professor Craig Hassed Visit the Overcoming MS Mental Health Hub New to Overcoming MS? Visit our introductory page  Connect with others following Overcoming MS on the Live Well Hub Visit the Overcoming MS website Follow us on social media: Facebook Instagram YouTube Pinterest Don't miss out:  Subscribe to this podcast and never miss an episode. Listen to our archive of Living Well with MS episodes here. If you like Living Well with MS, please leave a 5-star review. Feel free to share your comments and suggestions for future guests and episode topics by emailing podcast@overcomingms.org. Make sure you sign up to our newsletter to hear our latest tips and news about living a full and happy life with MS. Support us:  If you enjoy this podcast and want to support the ongoing work of Overcoming MS, we would really appreciate it if you could leave a donation here. Every donation, however small, helps us to share the podcast with more people on how to live well with MS. Shannon's bio: Shannon Harvey is the multi-award-winning director of two internationally acclaimed documentaries, The Connection: Mind Your Body and My Year of Living Mindfully. She's currently working on a new film project while balancing her life as the mother of two adventurous boys. Shannon's career background Shannon was the recipient of the National Press Club of Australia's “Health Journalist of The Year” award for her first book, The Whole Health Life, which is about finding good health after being diagnosed with an autoimmune disease. Shannon has worked as a news and current affairs journalist for leading news organisations such as ABC, Nine Network and Fairfax and her latest book, My Year of Living Mindfully is published by Hachette.

#126: Light Watkins joins Chris to delve into the world of meditation, unraveling common misconceptions, while exploring various methods to integrate meditation into your daily routine and stay consistent without trying too hard. They share insightful hacks to stay present, prioritize actions and find your purpose. They also dive into topics such as happiness, accountability and minimalism, in addition to revealing must-visit spots in Mexico City. Light Watkins (@lightwatkins) is a meditation coach and thought leader who has spoken and consulted at Fortune 500 companies around the world on the topics of wellness, purpose, and enlightened leadership. He has written many books about meditation and developed the concept of ‘Spiritual Minimalism', which he discusses in his newly released book 'Travel Light: Spiritual Minimalism to Live a More Fulfilled Life'. Light is also the host of The Light Watkins Show. Link to Full Show Notes: https://www.allthehacks.com/effortless-meditation Partner Deals Eight Sleep: $150 off the Eight Sleep Pod to cool, heat, track, & sleep better Masterworks: VIP access to skip the waitlist DeleteMe: 20% off removing your personal info from the web Vuori: 20% off the most comfortable performance apparel I've ever worn LMNT: Free sample pack of my favorite electrolyte drink mix Resources Mentioned Light Watkins: Website | Instagram | Podcast Light's Books: Travel Light: Spiritual Minimalism to Live a More Fulfilled Life Knowing Where to Look: 108 Daily Doses of Inspiration Bliss More: How to Succeed in Meditation Without Really Trying The Inner Gym - The My Intent Edition: A 30-Day Workout For Strengthening Happiness Dr. Herbert Benson's book: The Relaxation Response Mexico City Recommendations: Airbnb in La Condesa Parks, Cafes & Restaurants near Parque México Churros from Churrería El Moro Cafe: Canopia Full Show Notes (01:30) What People Are Getting Wrong about Starting Meditation (04:15) The Scientific Impact of the Minimalistic Approach (06:33) The Relaxation Response Explained (09:31) How to Meditate Consistently without Trying Too Hard (15:55) The Process to Get Started on Meditation (18:46) How to Navigate Your Thoughts during Meditation (21:11) Using Your Heart Voice As Your Internal GPS (21:50) Tips for Paying Attention or Prioritizing (24:41) Hacks for Being More Present (29:02) Happiness: Looking for Happiness vs. Feeling It (33:49) Transitioning to Doing Something You Love (42:42) How to Prioritize Actions to Make Your Life Better (46:09) The Minimum Commitment to Make Meditation a Habit (47:37) Different Ways to Stay Accountable (49:21) Benefits of Being a Minimalist (56:15) The Minimalist Approach to Working Out (01:00:13) Light's Mexico City Recommendations Connect with All the Hacks All the Hacks: Newsletter | Website | Facebook | Email Chris Hutchins: Twitter | Instagram | Website | LinkedIn Editor's Note: The content on this page is accurate as of the posting date; however, some of our partner offers may have expired. Opinions expressed here are the author's alone, not those of any bank, credit card issuer, hotel, airline, or other entity. This content has not been reviewed, approved or otherwise endorsed by any of the entities included within the post.

Do you ever feel so stressed that you just want to stop? We've all been there. Burnout is a real thing that happens to anyone and everyone, especially when we're burdened by so many responsibilities. People's advice is usually to start mindfulness and meditation — but be honest, did this really work out for you? Chances are, you think meditation is all about carving a big chunk of your time for it.In today's episode, Light Watkins is here to finally set things straight about mindfulness. Spiritual minimalism is all about ‘traveling light' without internal baggage and becoming more attuned to your intuition. This means becoming aware of your day-to-day life, not an hour-long meditation session.If you're struggling with internal baggage and want to finally be free from them, this episode is for you!Here are three reasons why you should listen to the full episode: Discover how to travel light and what spiritual minimalism means. Understand the importance of listening to your intuition and how to use the split test to assess whether it's your intuition's voice or just noise. Learn how to practice spiritual minimalism in other areas of your life like walking, laundry, and even packing for travels! Episode Highlights:[01:29] What is Spiritual Minimalism?[05:24] How Meditation Helps You[10:23] The Voices We Hear[14:52] The Split Test of Your Heart Voice[22:44] Following and Listening to Our Intuition[28:25] What is Exercise Minimalism?[37:21] What Alcohol and Coffee Does[45:46] The Practice of Handwashing Clothes and PackingResources:The Relaxation Response by Herbert Benson and Miriam Klipper: https://www.amazon.com/Relaxation-Response-Herbert-Benson/dp/0380006766 Get Light's latest book, Travel Light: https://www.lightwatkins.com/travel! He also recommends Bliss More: https://www.lightwatkins.com/challenge Check out Light's other books here: Light is also a previous guest on Radically Loved Radio: Episode 372 - How to Find Your Daily Inspiration: https://www.radicallyloved.com/episode-show-notes/2021/8/6/how-to-find-your-daily-inspiration-with-light-watkins Episode 159 - How to Bliss More: https://radicallyloved.libsyn.com/episode-159-how-to-bliss-more-with-light-watkins Connect with Light: Website: https://www.lightwatkins.com/ Podcast: https://www.lightwatkins.com/podcast Instagram: https://www.instagram.com/lightwatkins/?hl=en Twitter: https://twitter.com/LightWatkins This show is part of the Spreaker Prime Network, if you are interested in advertising on this podcast, contact us at https://www.spreaker.com/show/5250338/advertisement

Do you ever feel so stressed that you just want to stop? We've all been there. Burnout is a real thing that happens to anyone and everyone, especially when we're burdened by so many responsibilities. People's advice is usually to start mindfulness and meditation — but be honest, did this really work out for you? Chances are, you think meditation is all about carving a big chunk of your time for it.In today's episode, Light Watkins is here to finally set things straight about mindfulness. Spiritual minimalism is all about ‘traveling light' without internal baggage and becoming more attuned to your intuition. This means becoming aware of your day-to-day life, not an hour-long meditation session.If you're struggling with internal baggage and want to finally be free from them, this episode is for you!Here are three reasons why you should listen to the full episode: Discover how to travel light and what spiritual minimalism means. Understand the importance of listening to your intuition and how to use the split test to assess whether it's your intuition's voice or just noise. Learn how to practice spiritual minimalism in other areas of your life like walking, laundry, and even packing for travels! Episode Highlights:[01:29] What is Spiritual Minimalism?[05:24] How Meditation Helps You[10:23] The Voices We Hear[14:52] The Split Test of Your Heart Voice[22:44] Following and Listening to Our Intuition[28:25] What is Exercise Minimalism?[37:21] What Alcohol and Coffee Does[45:46] The Practice of Handwashing Clothes and PackingResources:The Relaxation Response by Herbert Benson and Miriam Klipper: https://www.amazon.com/Relaxation-Response-Herbert-Benson/dp/0380006766 Get Light's latest book, Travel Light: https://www.lightwatkins.com/travel! He also recommends Bliss More: https://www.lightwatkins.com/challenge Check out Light's other books here: Light is also a previous guest on Radically Loved Radio: Episode 372 - How to Find Your Daily Inspiration: https://www.radicallyloved.com/episode-show-notes/2021/8/6/how-to-find-your-daily-inspiration-with-light-watkins Episode 159 - How to Bliss More: https://radicallyloved.libsyn.com/episode-159-how-to-bliss-more-with-light-watkins Connect with Light: Website: https://www.lightwatkins.com/ Podcast: https://www.lightwatkins.com/podcast Instagram: https://www.instagram.com/lightwatkins/?hl=en Twitter: https://twitter.com/LightWatkins This show is part of the Spreaker Prime Network, if you are interested in advertising on this podcast, contact us at https://www.spreaker.com/show/5250338/advertisement

When we encounter stress, our bodies instinctively enter the fight-or-flight mode. This evolutionary mechanism, enabling us to fight, fly or freeze in the face of danger, was an essential survival tool for our hunter-gatherer ancestors. But in today's fast-paced world, our lives occupied with busy schedules, personal challenges and global crises, we tend to experience persistent and prolonged tension in both our minds and bodies at the high cost of a range of health problems and mental illnesses. Unfortunately, we can't eliminate the demands and pressures of the modern world, but we can counteract their harm with intentional regulation and relaxation; we can go from stress-on to stress-off.In this episode of Mentally Stronger, I explore Dr. Herbert Benson's The Relaxation Response, a transition from a state of stress to one of relaxation said to help prevent and compensate for the damage incurred by frequent nervous reactions in our bodies. I provide three exercises that, when practised regularly and deliberately, help you find balance and train your body and mind to naturally default to a relaxed state.Key Links:Melli O'Brien: https://melliobrien.comJoin Headstrong, Melli's 8-week online training course: https://melliobrien.com/headstrong-program/

Belief in Allah is a powerful force that can lead to physical and mental health benefits. David B. Larson, of the American National Health Research Center, and his team compared devout and non-religious Americans and found that religious people suffer 60% less heart disease, 100% lower suicide rate, and far lower levels of high blood pressure than those with little or no religious belief. The International Journal of Psychiatry in Medicine reported that those with no beliefs are twice as likely to suffer stomach-intestine diseases and their mortality rate from respiratory diseases is 66% higher than that of believers. Dr. Herbert Benson of the Harvard Medical Faculty concluded that worship and belief in Allah have a more positive effect on human health than that observed in anything else and that no belief provides as much mental peace as belief in Allah. This is because people who believe in Allah, trust and pray to Him, are behaving in accordance with the purpose of their creation and philosophies that go against it always lead to unhappiness. Scientific research has confirmed that religious belief is correlated with overall mental health and happiness. Note 69. Patrick Glynn, God: The Evidence, The Reconciliation of Faith and Reason in a Postsecular World, (California: Prima Publishing: 1997), 80-81. Note 70. Herbert Benson, and Mark Stark, Timeless Healing, (New York: Simon & Schuster: 1996), 203. Note 71. Ibid., 193. Note 72. Glynn, God: The Evidence, The Reconciliation of Faith and Reason in a Postsecular World, 60-61.

In this episode you discover why you worry, the positive benefits that may arise from a limited amount of worry, and the problem effects that can result from chronic worry.You also discover 3 proven ways to reduce or stop worry along with a fourth bonus tip about what time management truly is and how you can change your mindset about time management by recognizing that truth.---Podcast episodes to experience mindful awareness:"Mindfulness Meditation Versus Breath Meditation - Which is Best?": https://www.spreaker.com/episode/52495981"Experience 3 Powerful Benefits of Breath Meditation": https://www.spreaker.com/episode/52197446"How Humming Can Relieve Anxiety and Stress": https://www.spreaker.com/episode/52122188"Lose Your Mind and Come to Your Senses": https://www.spreaker.com/episode/49656886---Host:Stephen Carter. Website: https://StressReliefRadio.com. Email: CarterMethod@gmail.com.---Technical information:Recorded with Amadeus Pro. Edits with Twisted Wave. Leveled with Levelator. Final edits and rendering with Hindenburg Pro. Microphone: EV RE320 with WS.---Key wrods:stress, worry, worrying, fear, anxiety, stress relief, calm, happy, happiness, relaxation response, Herbert Benson,

In Season 4 I'll be PodWalking about supposedly "irrelevant subjects"...because I believe that siloing in it's many forms is a terrible waste of human creativity.And in this PodWalk I'll fill you in on an area of learning which has had the most profund effect on my ability to do almost anything. It's the bedrock upon which all other learning has happened...The first book that got me into meditation I mention was "The Relaxation Response" by Herbert Benson.It's not the best book on the subject (I've read many), but it is short, simple and practical.And whenever you're ready, here's how I can help you:1. Click here to make more music you love with the FREE Music Machine template...2. Here's the best offer to get my personal help in the Magic Music Machine program...PLUS, check out all the other Make Music Your Life podcasts:The Album... An in-depth peek behind the curtain of my creative process as I make my 5th album.Magic Music Machine Insights...Where I answer questions from my Magic Music Machine community.Paths to Better Music... Curated coaching conversations with musicians using the Music Machine.

Nikki is joined by Jennifer R. Bloome, a mind/body/soul fertility expert, for an amazing conversation on how our mind, body, and soul impacts fertility. Topics covered in this show include: -Understanding the connection between mind, body, soul, and fertility -It's not about doing, it's about receiving. -The impact history can have on fertility. -Stress and infertility: Is there a connection? -Men are just as important as women in conceiving a healthy child. Learn more about Jennifer: Jennifer Bloome, MSOT, HWC, is the founder and community leader of Anji, Inc. and the creator of the Being Fertile System. The seven core principles of this system allow your body to restore its innate fertility and opens you to receive your baby. Jennifer is also the creator of a number of tools to guide women to mind-body-soul connection including meridian tapping programs and a line of internationally recognized guided meditations, A Journey of the Heart, designed to help women experiencing a variety of types of conception (natural, medicated, IVF, etc.) through pregnancy and birth as well as individual healing work. She has trained at Herbert Benson's Mind/Body Institute in Boston and has spoken nationally on the effects of Mind/Body medicine on women's health. **Free Offer: The Science of Being Fertile Presentation and Being Fertile Meditation available on http://www.anjionline.com. Website: http://www.anjionline.com Instagram: https://www.instagram.com/anji_fertility Facebook: https://www.facebook.com/AnjiInc Apple Podcasts: apple.co/3V8Q6wT Spotify: spoti.fi/3SZYQDw Connect with Nikki: Website: https://www.tastelifenutrition.com Facebook: https://www.facebook.com/TasteLifeNutrition Instagram: https://www.instagram.com/tastelifenutrition Sponsor: https://www.cellcore.com

Bryan Post is a speaker, author, and one of America's leading child behavior and adoption experts. He is the creator of the Stress Model, a dynamic theoretical model of human behavior. Through the Stress Model, Bryan has developed Family-Centered Regulatory Parenting and Regulatory Therapy, which have both been taught at the university level and are changing the lives of adults, parents, and families. Bryan is the founder of the Post Institute—an organization dedicated to helping parents heal wounds created by trauma—and serves as the Clinical Director for Parents in Training, a 501(c)3 non-profit organization that provides wraparound services to adoptive families throughout Northern California. Bryan joins me today to discuss the Stress Model and why it's important to go to the source of an individual's trauma. He describes his early life and how stealing, like other forms of addiction, is an attempt to soothe an internal condition. He explains why mental health professionals must work through their own trauma and reveals a critical flaw in society's mental health systems. He also dissects the relationship between love and fear and underscores how we can empower ourselves to become aware of the source of our pain. “When we are stressed, we are not in love—we are in fear. We can't be in a relationship and be in fear.” - Bryan Post This week on the Trauma Hiders Club Podcast: The creation of internal chaos and how Bryan started stealing in the first grade Intergenerational trauma and the trauma iceberg Adoption trauma and why we need to look beyond the behavioral manifestations of trauma Flipping the script and how Bryan began his work on healing trauma The problem with society's mental health systems The importance of self-compassion, surrender, self-acceptance, and recognizing that we need to do deep healing work What creates secure attachment in relationships Bryan's Stress Model and the relationship between love and fear Empowering people to grow self-awareness over the root of their pain Resources Mentioned: Book: The Relaxation Response by Herbert Benson and Miriam Klipper Book: The Emotional Brain: The Mysterious Underpinnings of Emotional Life by Joseph Ledoux Connect with Bryan Post: Bryan Post Website Post Wraparound Post Institute Book: From Fear to Love: Parenting Difficult Adopted Children Using a Love-Based, Family-Centered Approach Book: The Great Behavior Breakdown Book: Beyond Consequences, Logic and Control: Volume 1 by Heather Forbes and Bryan Post Post Institute on Facebook Post Institute on Twitter Bryan Post on LinkedIn Bryan Post on Instagram Bryan Post on Facebook Bryan Post on YouTube Where High Achievers Get Through Shit - TOGETHER Thanks for tuning into this week's Trauma Hiders Club ‘The Podcast' episode with Karen Goldfinger Baker. If you enjoyed this episode, please subscribe and leave a review wherever you get your podcasts. Apple Podcasts | TuneIn | Google Play | Stitcher | Spotify | Amazon Music Be sure to share your favorite episodes on social media to help me reach more high achievers like you. Join me on Facebook, Instagram, and LinkedIn, and visit my website to discover the rules of Trauma Club and grab your free download: Discover 5 Ways Your Fuckery Is Getting In The Way of The Next Level of Your Success.See omnystudio.com/listener for privacy information.

In this episode I host a dialogue between Dr Ian Wickramasekera, Bön Buddhist practitioner and professor at Naropa University, and Julia Shannon, trainee clinical psychotherapist and researcher. In the first part of this interview, Dr Ian discusses his current thinking on what the traditions of Dzogchen and Western hypnosis can learn from each other, challenges Herbert Benson's relaxation response theory of meditation, and questions dualistic frameworks in science and experimental psychology. Then, Dr Ian and Julia dialogue about the prevalence of mental illness and regressive coping in Buddhist meditators, the personality types of religious mystics, and Julia's own experience using hypnosis to cure her phone addiction Dr Ian and Julia also consider the implications of teaching advanced Buddhist meditation methods in a clinical setting, including ethical issues and concerns about violating sacred vows, and they discuss their experiences of personal identity and professional life as biracial adults in America. … Video version: https://www.guruviking.com/podcast/ep178-buddhist-meditation-hypnosis-dzogchen-dr-ian-wickramasekera-julia-shannon 
Also available on Youtube, iTunes, & Spotify – search ‘Guru Viking Podcast'. … 01:26 - Dzogchen and hypnosis 05:37 - Going beyond dualism in science 06:19 - Crisis in clinical psychology 09:37 - Suffering & serotonin 20:01 - Dzogchen philosophy in clinical hypnosis 22:14 - Invalidating Herbert Benson's relaxation response theory of meditation 29:08 - What really brings cessation of suffering 30:14 - Aestheticism is needed in science 32:05 - Specific Dzogchen practices and hypnotic hallucinations 36:31 - A daily practice of hypnosis 40:01 - What science can offer Dzogchen 46:45 - Julia's background 49:05 - Overcoming phone addiction via hypnosis 52:08 - Hypnotic trance vs meditative states 53:46 - Stigmata of hypnosis and meditation 57:56 - High hypnotisable people and the prevalence to mystical experience 01:01:10 - Ronald J. Pekal's Phenomenology of Consciousness Inventory (PCI) 01:03:15 - Myth of meditation brain states such as alpha 01:07:23 - Bringing Buddhist practice into clinical practice 01:08:53 - Mental illness in religious practitioners 01:10:44 - Repressive coping in tummo meditators 01:23:02 - Tenzin Wangyal Rinpoche and finding one's innate experience 01:25:06 - Presenting completion stage practices in a secular context 01:29:20 - Trekchod and togyal vs post-hypnotic suggestion 01:31:23 - Which Buddhist practices Dr Ian gives to his patients 01:33:32 - Experimental vs clinical psychology 01:34:41 - Does teaching Buddhist practice to non-Buddhists break Samaya? 01:38:03 - Hypnotising Dzogchen practitioners 01:39:49 - Counselling dissatisfied Buddhists 01:41:33 - Nervousness about teaching Dzogchen and Vajrayana 01:43:02 - The importance of devotion 01:45:08 - Training clinicians and counsellors 01:50:38 - Dr Ian asks Julia about her experience being hypnotised 01:54:14 - Catharsis, clinging, and the battle of addiction 01:56:19 - Executive ego and skepticism 01:57:19 - Pointing out instructions and polypsychic therapy 02:01:32 - Rapid behaviour change and eschatological pressure 02:03:15 - Race, empathy, and therapeutic efficacy 02:10:33 - Integrating dualistic racial identities 02:12:08 - Identity dimensions of the therapist 02:16:22 - Chogyam Trungpa and reconciling racial identity 02:24:23 - Role-taking theory and hallucinated intensity 02:29:26 - Myths of hypnosis and the role of expectancy … Previous episodes with Dr Ian Wickramasekera: - https://www.guruviking.com/search?q=wickramasekera To find our more about Dr Ian Wickramasekera, visit: - https://www.researchgate.net/profile/Ian_Wickramasekera2 - https://www.naropa.edu/faculty/ian-wickramasekera.php For more interviews, videos, and more visit: - www.guruviking.com Music ‘Deva Dasi' by Steve James

This focusing technique will have you feeling more calm in an instant - I guarantee it. While this is not a "mindfulness" meditation, it is a relaxation practice created by Herbert Benson that does the exact opposite of the stress response... AKA try it yourself! Choosing an easeful word or phrase on your exhalation puts quiets the mind and I can't wait to hear what you think! Sending love and light and thanks for practicing. Keep up the great work!

Jeffrey Rediger, MD. Cured: Strengthen Your Immune System and Heal Your Life. Flatiron, 2020. You might also find my "Mysteries of Healing: Dialogues with Doctors and Scientists" useful and interesting. Healing: *Top influence is to change identity—see self in a new way, figure-ground shift, change your default mode network (DMN). It's loosely connected regions of the brain that light up together to form the neurobiological basis of self—who you are. How to change it? Change your routine, travel, meditate, yoga, education, new experience. P. 293 (Rediger doesn't mention it but different alters have very different medical issues in people with Dissasociative Identity Disorder.) *Use your mind to reduce stress: Strengthen the immune system by reacting positively to stress, e.g., ask what's the lesson or challenge? Chronic stress can alter the genes of the immune cells, flood the body with cortisol and other stress hormones. This can lead to chronic inflammation (the immune system in overdrive) which harms the immune system and can lead to disease. P. 126, 128. Depression also weakens the immune system. Up to 80% of visits to primary care doctors are related to stress. (You can test C-reactive protein as a marker for inflammation.) Calm the vegus nerve as with Herbert Benson's relaxation technique (drawing from Transcendental Mediation, relax you muscles, breathe slowly, while focusing n a mantra for ten to 20 minutes daily) and social connection. Avoid the epidemic of loneliness and enjoy small moments of loving connection that activate oxytocin anti-stress tonic. P. 193. The higher you heart rate variability (HRV—see HeartMath) the more engaged the vagus nerve and the more active the parasympathetic system (which calms and heals). P. 196 The vagus nerve connects the three brains—head, heart, and gut. The goal is to lengthen telomeres on chromosomes, which are linked to longevity. The faster they wear down, the faster we age. P. 160 Placebo works even when we know it's a sugar pill because we feel cared for. P. 251 Quantum physics' double-slit experiment shows that just observing changes a particle to a wave. (Love and prayer are powerful according to healer Dr. Nemeh in Ohio.) Our bodies ae energy, “frozen light,” as physicist David Bohm said. *For those with ACEs (Adverse Childhood Experiences--childhood traumas, abuse, neglect), clear them because they can rewrite your DNA to be more susceptible to disease, which can be passed on to your children. P. 274. (The ACE test is on https://www.npr.org/sections/health-shots/2015/03/02/387007941/take-the-ace-quiz-and-learn-what-it-does-and-doesnt-mean) 90% of chronic illness is environmental not genetic (psychoneuroimmunology and epigenetics). P. 38. * Eat nutrient-rich natural foods and avoid processed foods and sugar as its sharp-edged crystals tear the walls of arteries and capillaries where plaque is more likely to build up in the repair sites, narrowing the blood vessels. Sugar also increases inflammation, but it's addictive because it stimulates dopamine. Avoid a lot of meat and emulsifiers (as in ice cream and mayonnaise)—the later disrupt the microbiome and triggers chronic inflammation. The health of the microbiome is related to cancer and other diseases. A single round of antibiotics can impact the gut bacteria for up to a year. P. 56 For every human cell in our bodies we have 100 bacterial cells. Professor Michael Pollan recommends eating mostly plants. *People with spontaneous remission were highly involved in yoga, Rolfing, diet, journaling, mental imaging, meditation, relaxation, intentional gratitude, or what ever worked for them. P. 338 Rediger's Recommended books IONS Spontaneous Remission: An Annotated Bibliography. 1993. 3,500 references in 800 journals. Kelly Turner. Radical Remission (2014), Lissa Rankin. Mind Over Medicine, 2020. Louise Hays. Heal Your Body. Kenneth Pelletier. Mind as Healer, Mind as Slayer. Bernie Siegel. Love, Medicine, and Miracles.

Few institutions can be as stressful as today's public schools—both for teachers and students. So what happens when a suburban Boston high school introduces relaxation training into academic life? A look at how some public schools have integrated stress management techniques to help teachers and students, with Herbert Benson.

Few institutions can be as stressful as today's public schools—both for teachers and students. So what happens when a suburban Boston high school introduces relaxation training into academic life? A look at how some public schools have integrated stress management techniques to help teachers and students, with Herbert Benson.

In episode 21, Suze and Jenni discuss in more detail the part our body plays in helping our minds understand emotions and feelings we have. They discuss resources and just a few of the many therapies available that help us understand what our body is saying, and what to do with that information. They commit to practicing the Maxer Method, observing our biofeedback so we can understand what emotion we are having, and they have created a worksheet to assist with the task that can be found on their website: www.insightmaximizers.com. Look for the newly created Handouts tab.  And promised links: Tammy Munson: www.wildfirecreativecompany.com  Dr. Herbert Benson: https://bensonhenryinstitute.org Bio Dots: https://www.amazon.com/Biodots-SS76-100-Count/dp/B002H4WNWK Denise Parker: https://resonatewellnesschiro.com/services/ Suze Gadol Anderson lives in Eugene, Oregon. She is a Licensed Clinical Social Worker practicing in Texas and in Oregon. Jenni Hubby is a Certified Professional Coach living in Burnet, Texas, who can work with anyone in the United States.  Find previous episodes and more about Suze and Jenni at http://www.insightmaximizers.com. Contact Jenni and Suze at Maxers@InsightMaximizers.com Join Insight Maximizers' Community: Facebook: https://www.facebook.com/InsightMaximizers Instagram: https://www.instagram.com/insightmaximizers/ LinkedIn: https://www.linkedin.com/company/insightmaximizers

In this episode, Anne Muhlethaler interviews Dr Jonathan Kaplan, Ph.D. Dr Kaplan is a licensed clinical psychologist, author and teacher, an expert in cognitive behavioural therapy (CBT), an ACT therapist (for Acceptance and Commitment Therapy) and also works with the application of mindfulness and meditation in psychotherapy.Dr Kaplan runs the SoHo CBT + Mindfulness Center, he also teaches courses to undergraduates at The New School in "Mindfulness and Meditation in Psychology" and "Culture, Ethnicity, and Mental Health." Prior to that, he taught graduate courses in "Evidence-Based Practice" and "Mindfulness and Meditation in Cognitive Behavioural Therapy." He is a visiting faculty member at the Nalanda Institute (which is how Anne came across him), and has held numerous other teaching positions in the past. Dr Kaplan has also written several books, with subjects including the application of mindfulness to city experiences and viewing love and relationships from a modern behavioural perspective. In fall 2020, he also contributed to a playful gift box that incorporated mindfulness with the care of houseplants (i.e., Plantfulness).Over the course of this interview, Anne invites Dr Kaplan to talk about his path, which led him from California to Japan and back, and how he left an early career in law to get into psychology, first working on a suicide hotline. He tells Anne about how he began to meditate while serving as a psychology intern, having to lead patients with psychiatric disability in meditation, and the effects he observed on them. The two of them also talk about Urban Mindfulness, the title of the online column and subsequent book Dr Kaplan wrote, and how those of us living in noisy big cities can find calm and navigate through it all. They discuss some of the practices outlined in the book, including how to deal with sensory overload and what Dr Kaplan calls the mindfulness of diversity, to help us explore our biases and blind spots. To conclude, the two of them discuss the powerful possibilities and psychological flexibility offered by ACT, how it can help us work with limiting stories, away from cognitive diffusion or experiential avoidance, and how this method (which leans on mindfulness) encourages us to act in the world according to our values. A deeply engaging and fascinating interview, full of insights. Happy listening! ***You can find Dr Jonathan Kaplan at Soho CBT - https://www.sohocbt.com/team/dr-kaplanor on LinkedIn - https://www.linkedin.com/in/jonathanskaplan/https://nalandainstitute.org/His book, Urban Mindfulness https://www.amazon.com/Urban-Mindfulness-Cultivating-Presence-Purpose/dp/1572247495and his other book ACT and RFT in Relationships https://www.amazon.com/ACT-RFT-Relationships-Commitments-Acceptance/dp/1608823342/ref=sr_1_1?qid=1655999778&refinements=p_27%3AJonathan+S+Kaplan+PhD&s=books&sr=1-1&text=Jonathan+S+Kaplan+PhDThe blog post Anne wrote after her a-ha moment, thanks to Dr Kaplan and his lecture on ACT is here https://avm.consulting/looking-forward/why-i-want-a-flexible-brainACT (to sound as the word 'act) or Acceptance & commitment therapy -  https://en.wikipedia.org/wiki/Acceptance_and_commitment_therapySteven C Hayes, founder of ACT - https://stevenchayes.com/about/Dr Herbert Benson and the relaxation response - https://en.wikipedia.org/wiki/The_Relaxation_ResponseTranscendental meditation or TM - https://www.tm.org/Wu wei - or the concept of non-doing in Taoism - https://www.theschooloflife.com/article/wu-wei-doing-nothing/Walden, the book by Henry David Thoreau - https://en.wikipedia.org/wiki/Walden***If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, it helps people find us and also helps to secure future guests. Thank you  so much for listening! For all notes and transcripts, please visit Out Of The Clouds on Simplecast - https://out-of-the-clouds.simplecast.com/  Sign up for Anne's email newsletter for more from Out of the Clouds at https://annevmuhlethaler.com. Follow Anne: Twitter: @annvi  IG: @_outoftheclouds 

Last time, we discussed how letting go of our sense of self can significantly impact our lives by reducing mental suffering, improving productivity, and helping us experience the benefits of awe. This week, we'll explore another question together:Can our mindsets make us healthier?Our beliefs can indeed exert surprising physiological effects. A recent randomized clinical trial discovered that educating children about the side effects of allergy immunotherapy greatly improved patient compliance and parental anxiety during treatment for peanut allergies.Oral immunotherapy is an emerging treatment for allergies in which patients are given gradually larger doses of an allergen in order to promote immune tolerance. The appearance of mild reactions to treatment like a scratchy throat or congestion can sometimes concern children and parents alike since these symptoms closely resemble those of a more severe allergic reaction like anaphylaxis. The anxiety can be so great that families may skip doses or stop treatment completely. In the study, telling children that side effects may be beneficial and even help overcome allergy in the long term allowed kids to successfully complete treatment and experience fewer side effects when exposed to actual peanuts.Why might a positive mindset change our response to something like allergens? Let's dive a little deeper to find out.Mindsets 101Our mindsets affect our perceptions of reality and are influenced by our upbringing, cultural values, and environments. Marketing, advertising, and health influencers shape our attitudes towards foods, exercise plans, and lifestyle practices.Many of our mindsets are simply the result of mimetic desire, meaning we imitate what others want. We desire what is socially desirable. Mimetic desire describes how social influences like parents, peers, teachers, media, and society impact nearly all our decisions from our career aspirations to the partners we choose.Dr. Alia Crum, Professor of Psychology at Stanford, studies how mindsets affect health and physical performance. She defines mindsets as core beliefs or assumptions about a domain. Whether we think stress is enhancing or debilitating influences the outcomes that follow. Whether we believe the nature of intelligence is fixed or malleable affects motivation and the ability to persist during academic challenges.Mindset vs. PlaceboWhile the origins of the placebo effect may have been based on insufficient evidence, science suggests that the way we feel about something does in fact impact the way it affects us. We often forget that the total effect of a medical treatment is a combination of the chemical properties of that drug plus the placebo effect, which consists of social context, beliefs or mindsets, and our body's natural physiological ability to heal.Mindset and Food MetabolismDo our beliefs change our bodies' physiological response to food?Dr. Crum conducted a well-known study, sometimes called the “milkshake study,” in which she administered identical vanilla milkshakes to the same group of people separated by a week. Participants were initially told they were drinking a calorie-rich, indulgent milkshake full of fat and sugar. The second time, volunteers were told they were drinking a healthy, sensible, nutritious meal shake.Levels of a gut hormone called ghrelin were measured before and after drinking each set of milkshakes. Sometimes called the “hunger hormone,” ghrelin signals to the hypothalamus in the brain that it's time to seek out food. After a large meal, ghrelin levels drop, telling your body that you've eaten enough.Scientists originally thought that ghrelin levels fluctuated in response to nutrient intake alone. Eat a cheeseburger, and ghrelin levels drop substantially. Eat a salad? Not so much. But Crum discovered something else entirely in her milkshake study.She found that telling people that they were drinking something indulgent caused their ghrelin levels to drop threefold more than when they thought they were drinking a low-calorie shake. In other words, simply believing that they were consuming something filling caused their bodies to respond as if they actually were.This evidence suggests that we may be able to manipulate metabolism with our mindsets. Crum argues that these findings require us to rethink our traditional metabolic model of “calories in, calories out,” which doesn't account for the influence of mindset on physiology. According to Crum,“Our beliefs matter in virtually every domain, in everything we do. How much is a mystery, but I don't think we've given enough credit to the role of our beliefs in determining our physiology, our reality.”Should we cultivate mindsets of abundance?Counterintuitively, the belief that we're eating indulgent foods rather than healthy ones seems to result in improved satiety and better health outcomes. The reason we observe this correlation may be due to the power of abundance and scarcity mindsets. Stephen Covey was the first to coin these terms in his seminal book, The 7 Habits of Highly Effective People.The scarcity mindset is grounded in destructive competition and subscribes to the idea that opportunity is a finite pie such that if one person takes a large piece, there is less available for everyone else. Individuals with an abundance mindset, on the other hand, reject the notion of zero-sum games and believe there is more than enough to go around.An abundance mindset allows us to celebrate the successes of others and share profits, power, and recognition. According to Covey, embracing an abundance mindset allows for freedom and mental clarity, which enables us to more effectively pursue our goals. Similar mechanisms may be at play when we consume food from a mindset of indulgence.The calmness that accompanies the belief that we have more than enough to eat may lead to lower levels of the stress hormone cortisol, thereby preventing excessive ghrelin stimulation and the urge to overeat. In other words, operating from a mental place of abundance or indulgence may reduce chronic stress and therefore improve our metabolic health.If an indulgence mindset can promote health, can actually consuming indulgent foods also lead to health benefits? Unfortunately, the science suggests otherwise. A 2020 review article published in the journal Nutrition Research described how satiety cues that promote a sense of fulness and satisfaction typically inhibit cravings for more food.But Western diets rich in energy, sugar, and saturated fats seem to impair these inbuilt mechanisms of appetite reduction by hijacking our brain's reward pathways and inappropriately releasing dopamine to reinforce behaviors. So how can we restore normal appetite regulation and cultivate a healthier relationship with food? Intuitive eating may provide a possible answer.Can we make eating more intuitive?Stress reduction may be one of the mechanisms by which intuitive eating improves well-being. Intuitive eating relies on a skill called interoception, which describes our ability to sense internal signals from our bodies. Interoception originates in the insular cortex of the brain and can help us register the sensation of hunger or predict our approximate heart rate.Intuitive eating relies on satiety and appetite signals to guide eating habits instead of using emotional, social, or chronological cues. Interoceptive sensitivity has been associated with healthier BMIs, higher levels of self-esteem, and reduced incidence of disordered eating patterns compared to other dieting methods.Many of us may have a reduced capacity for interoception due to chronic pain or trauma, a tendency to suppress emotions, or eating to always clean our plates instead of eating until we're full. Retraining our bodies to perceive and respond to physiological signals can help reduce cravings and improve self-regulation.Dr. Kent Berridge, a professor of psychology and neuroscience at the University of Michigan, recommends that we “allow the craving to happen; just notice it, feel it, and let it fade.” This approach is part of mindfulness-based eating awareness training (MB-EAT), which has been shown to help alleviate stress-induced cravings, improve self-control, and reduce symptoms of depression.Mindfulness-based eating awareness involves regulating emotions, consciously making food choices, developing an awareness of hunger and satiety cues, and cultivating a sense of self-acceptance. The goal is to redirect our attention to the here and now and prevent cycles of rumination. Regularly practicing mindfulness has been shown to stimulate changes in brain activity, including reduced activation of the amygdala, a brain region involved in fear and anxiety.Mindfulness can even stimulate the “relaxation response,” a term coined by Dr. Herbert Benson, founder of Harvard's Mind/Body Medical Institute. The relaxation response is the opposite of the body's adrenaline-charged “fight or flight” response and encourages our bodies to release chemicals that increase blood flow to the brain. Many different practices can elicit the relaxation response, including guided imagery, muscle relaxation, massage, prayer, meditation, tai chi, qi gong, and yoga.Mindset and Exercise MetabolismWe've already seen how mindset can impact physiological responses to food. But can mindset also affect how our bodies respond to exercise? Harvard Psychologist Ellen Langer conducted an experiment to find out. She decided to study female hotel workers who engaged in a lot of physical activity as part of their daily jobs: pushing carts, changing linens, scrubbing bathrooms, vacuuming, and climbing stairs.When surveyed about their exercise habits, one third of the women reported not getting any exercise at all. The majority of housekeepers estimated low levels of personal exercise—an average of a three on a scale of zero to ten. Even though these women were very active, they didn't perceive themselves as engaging in lots of exercise. They thought their work was just work.Researchers divided these women into two groups and told the experimental group that their work was good exercise and met the guidelines for an active lifestyle. Subjects in the control group weren't given any information. Throughout the study, Langer tracked metrics like weight, body fat, and blood pressure.Four weeks later, the group that had received positive counseling about the benefits of work-associated exercise lost two pounds on average and decreased their systolic blood pressure by about ten points. The control group didn't experience weight loss benefits and only droppped systolic blood pressure by an average of two points.Women who were informed about the benefits of exercise also exhibited improvements in body fat, waist-to-hip ratio, and BMI, none of which were observed in the control group. No other detectable behavioral changes such as increased physical activity or dietary changes seemed to be at play.These findings mean that objective health benefits like cardiovascular disease risk and weight maintenance depend not only on what we're doing but also on what we think about what we're doing.To recap, mindsets have a profound impact on our metabolism by affecting our physiological responses to diet, exercise, and medication. What you believe about the nutritional content of your food considerably affects the way it impacts your brain and body. Adopting a mindset of indulgence, satisfaction, and enjoyment can help us feel more satiated after meals by manipulating levels of hormones like cortisol and ghrelin.Eating nutritious foods with an indulgent mindset may provide the best of both worlds. Retraining ourselves to eat when hungry instead of eating due to stress or boredom can help reduce cravings and prevent overeating. Intuitive eating and mindfulness practice can help you inhibit your body's stress response, identify your underlying feelings, and choose alternatives to comfort food, like a soothing cup of tea.Thinking more positively about our daily activity levels can help us more effectively leverage the benefits of work-related exercise. Mindsets may even affect the severity of immune reactions by modulating our stress response, inhibiting cortisol release, stabilizing mast cells, and preventing the formation of downstream inflammatory compounds like histamine.Listen to “Evolving with Nita Jain” on Spotify, Apple Podcasts, Amazon Music, Audible, Google Podcasts, Soundcloud, Deezer, TuneIn, RadioPublic, Stitcher, Castbox, Pocket Casts, Player FM, Podcast Index, Castro, Overcast, Listen Notes, Podchaser, Goodpods, or iHeart Radio!Music for this episode, “New Beginnings” by Joshua Kaye, was provided courtesy of Syfonix. Some links are affiliate and help support my mission to share actionable health insights with the general public. Thank you! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit nitajain.substack.com

Julie Kulikowski OAM has received an Order of Australia for her work in haematology, palliative care and bereavement counselling. She has sat beside people facing the terror of oblivion. She has been the light on the wharf, while their family was being tossed around in the stormy seas that follow a sudden terminal diagnosis and death. It’s a time a time when only everything changes; and it was one of these families who nominated Julie for her award. This episode comes with a Content Warning! For an alternative to this, or afterwards, check out this guided breathing exercise or take a music break . LINKS For Grief and Bereavement - 1. The Australian Centre for Grief and Bereavement, grief .org 2. The Bereavement Care Centre, and the National Centre for Childhood Grief. References for Julie’s work in psycho-neuro-immunology: 1. Herbert Benson and Eileen Stuart, "The Wellness Book", Simon and Schuster, 1992 "Neuropeptides and their receptors - a Psychosomatic network ", in The Journal of Immunology, Vol 135, No 2, August 1985 2. Candice Pert, "Molecules of Emotion", Scribner, 1997 3. David Spiegel and Catherine Classen, "Group Therapy for Cancer Patients" Perseus, 2000 Another social worker talks about forensic counselling, grief and bereavement Healing the Grieving Heart Wendy Liu is an Accredited Mental Health Social Worker who is featured in an Episode of ABC RN’s Conversations. Acknowledgement of Traditional Owners The Australian Association of Social Workers respectfully acknowledges the past and present traditional owners and ongoing custodians of the lands on which this podcast is being recorded. We pay our respects to their Elders past and present, their ancestors and their families, and to the Elders of other communities who may be listening.See omnystudio.com/listener for privacy information.

Agradece a este podcast tantas horas de entretenimiento y disfruta de episodios exclusivos como éste. ¡Apóyale en iVoox! Hoy recordamos la trayectoria del doctor Herbert Benson, cardiólogo que en las décadas de los 60 a los 80 del siglo XX, influyó de manera importante en el desarrollo de la investigación mente-cuerpo, publicando un libro muy popular titulado La respuesta de relajación. (En el audio 41 también hablamos de él). Escucha el episodio completo en la app de iVoox, o descubre todo el catálogo de iVoox Originals

..:: TALK ::.. Welcome to the Talk version of Flow State. In this version, all music is removed so you can re-listen to or share a specific topic I've discussed. Eventually I may even expand on the topics, with longer talk only episodes discussing deep work, neurology, peak performance and of course the science of flow. ..:: Flow State Patreon Page ::.. Want access to bonus music and live sessions? Or interested in branded merch (stickers, coffee mugs, or hoodies)? Or do you just want to thank Bobby Lyte and buy him his favorite peppermint tea to help him focus? You can do all of this and more at the Patreon page - check it out at: https://ourflowstate.com. ..:: Concussion Fix Program ::.. As mentioned, my concussion recovery was in large part due to the Concussion Fix program. If you or anyone you know is still suffering from a concussion, please check out the Concussion Fix program. It will not only accelerate your recovery, but also prevent you from potentially making your concussion worse. Concussion Fix Program: For a 10% discount of the program use this link. Concussion Fix Free Webinar: Check out the free webinar as well. This webinar alone can be incredibly helpful in your recovery. ..:: Notes & Links From the Episode ::.. In today's episode Bobby talks about the concept of play and how a healthy balance of play and taking things seriously can lead to better performance, but also just more fun. In this episode he shares knowledge from the great Alan Watts as well as Dr. Huberman from his podcast episode on play. ..:: Flow Triggers ::.. See the full list of flow triggers here: http://bit.ly/flow-triggers "...our research shows that 'backing off' is far more effective for solving problems and generating creativity than we might have ever imagined" - Herbert Benson, M.D., and William Proctor in the Breakout Principle - get the book here: https://amzn.to/3q2BqhZ Enjoy! --- Send in a voice message: https://anchor.fm/flow-state/message

Creativity… Where is it? What is it? Where does it go? I don't know about you, but… For a long time, I would simply stare out into nothingness and wonder, when will it come? I'd been in deep thought, struggling to get clarity. Looking for answers to my inner-most questions. I suspect it happens to a lot of people. According to “The Breakout Principle” Following the deep thinking, and struggle phase, simply letting go of thought and letting the world give back [the Release], is how many people, like you and I, combat the unknown. It is how to “Tap into Creativity”. I spoke about this not too long ago. It was episode 42 “tapping into creative thought”. I mentioned reading the book “The Breakout Principle” by Herbert Benson, M.D. and William Proctor. In their book, they described how to become inspired, on purpose. Being creative is an important component in becoming successful as a business owner. There is so much to do. As an entrepreneur, creativity is not just a nice thing to have. It MUST be present! And thankfully, creativity can be learned. “The Breakout Principle”, describes how to become creative. If you missed episode 42, go back and give it a listen. Click HERE! You'll be glad you did. It will help you climb mountains. Not literal mountains. No Figurative mountains. You know, the obstacles we all face, day in and day out, as we work our way through this thing we call life. As we build out the life we truly desire. This life you and I dream about can be your business, or it may just be the result of what our business provides. These dreams – these desires – these goals are critical in motivating us [you and I] to move forward. But how can we actually find the strength we need to accomplish these dreams - these goals – these desires we have? Listen in for ALL the good stuff!! ======================== If you think you know of some improvements that could be made, let me know. Click on the link below. https://mkt2online.com/podcast-questions/ You can also send an email to: podcast@mkt2online.com ======================== Get Your Questions Answered HERE! ======================== Link to Blog Post with more information. https://mkt2online.com/creativity-on-tap/ ======================== Contact me at: https://mkt2online.com/contact/ or podcast@mkt2online.com or leave a voice message here: https://anchor.fm/mkt2online/message/ ========================= --- Send in a voice message: https://podcasters.spotify.com/pod/show/mkt2online/message

This is a continuation of my tribute to Dr. Herbert Benson, a Harvard cardiologist and pioneer in the field of my body medicine. The relaxation response is the opposite of the stress response. It's a natural part of our physiology, however unlike the stress response, which is automatic, we need to consciously elicit the relaxation response. This recording is the way I learned it from Dr. Benson when I first went to the Benson Henry Institute for Mind-Body Medicine almost a decade ago. I will talk through the instructions then if you decide to stay, I will guide you in the beginning with instructions on how to end the practice. Then, you will be on your own and you will have the choice of ending your practice at the ten minute bell or the twenty minute bell. You can start to take control over your stress response right now. Start to practice twice a day, for even one minute, five minutes, eventually at least ten minutes two times a day. If you can do twenty minutes two times a day, even better. Subscribe and share this valuable information with anyone who needs to learn to manage their stress response.

Scot Huntsberry, retired FBI supervisory special agent, shares today some revelations students had at the FBI's National Academy when introduced to mindfulness. All of us can benefit from increased self-awareness, more emotional intelligence, and finding the pause between the stimulus and our old responses of anger, frustration, resentment and aggression. Then I'll share how I'm taking a step to be more mindful daily!   LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness wellnesswhilewalking@gmail.com   RESOURCES AND SOURCES (some links may be affiliate links) MINDFULNESS/MEDITATION Scot Huntsberry, Retired FBI Agent Tara Brach Resources Website  Free Guided Meditations from Tara Brach Radical Acceptance, Tara Brach, PhD Mindfulness Meditation (audiobook), Tara Brach, PhD Buddhist Monk (Honorable Ajahn Chah) Resource Provided by Scot FBI National Academy General Information Herbert Benson, MD The Relaxation Response, Herbert Benson, MD The Mind-Body Effect: How to Counteract the Harmful Effects of Stress, Herbert Benson, MD  Benson-Henry Institute, Mass General Hospital, Boston, MA FROM PAST EPISODES Stephanie's walking playlist – sorry, it's coming! Please check back on website or on the show notes in the future (I'll also share on Instagram) **NEW** JOIN THE EMAIL LIST TO GET THE NEW WELLNESS WHILE WALKING NEWSLETTER Be in the know! Sign up by sending an email to wellnesswhilewalking@gmail.com   HOW TO SHARE WELLNESS WHILE WALKING Wellness While Walking on Apple  Wellness While Walking on Spotify Link for any podcast app: pod.link/walking Wellness While Walking website Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Thanks for sharing! : )       DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.     Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!

In this episode, I'm joined by my fellow mind-body physicians, April Hirschberg MD, Massachusetts General Hospital Psychiatrist and Cardiologist Robert Rollings MD. We remember and celebrate Dr. Herbert Benson, a Harvard cardiologist, best selling author of "The Relaxation Response", founder and Director Emeritus of the Benson-Henry Institute of Mind Body Medicine at Massachusetts General Hospital and Mind Body Professor of Medicine at Harvard Medical School. Most of all, he was a leader in the field of mind body medicine and a mentor to so many of us. Excerpt from The Passing of Herbert Benson, MD: "A pioneer of mind body medicine, Dr. Benson defined the relaxation response, the physiological counterpart of the fight-or-flight response. Throughout a career spanning five decades, he researched the efficacy of the relaxation response in counteracting the harmful effects of stress. His research extended from the laboratory, to the clinic, to Asian field expeditions and served as a bridge between medicine and spirituality, East and West, mind body, belief and science. “Herb was a visionary, and a father of mind body medicine. He believed that humans have a great capacity for healing, and that self-care techniques, along with medication and medical procedures, can form ‘the three-legged stool' of an ideal healthcare model,” said Gregory L. Fricchione, MD, Director of the Benson-Henry Institute (BHI). “Early on, when some others scoffed at his work in this area, he persevered and history has proven him to be prescient; as we live through this pandemic for example, we find that self-care and stress management and resilience are tools and skills that we need to survive and thrive.” Dr. Benson was the author or co-author of more than 190 scientific publications and 12 books, including The Relaxation Response (1975), a New York Times bestseller that sold more than 6 million copies and was translated into multiple languages. The small, red paperback was read far and wide and influenced generations of trainees and researchers; many of whom became leaders in the field, Dr. Fricchione said." Read on here: https://bensonhenryinstitute.org/the-passing-of-herbert-benson-md/ Read his book The Relaxation Response: https://www.amazon.com/Relaxation-Response-Herbert-Benson/dp/0380006766

What do you think a new FBI agent who's just moved his family of 7 to a new state for a new job turns to manage his stress?  Does he take up running? Yep. Does he start training for a marathon? Yep. Does he listen to something while running that changes his life? Yep. Find out what Scot Huntsberry turned to in order to manage his stress, and then went on to train law enforcement professionals in at the FBI's National Academy.   LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness wellnesswhilewalking@gmail.com   RESOURCES AND SOURCES (some links may be affiliate links) MINDFULNESS/MEDITATION Scot Huntsberry, Retired FBI Agent Tara Brach Resources Website  Free Guided Meditations from Tara Brach Radical Acceptance, Tara Brach, PhD Mindfulness Meditation (audiobook), Tara Brach, PhD Buddhist Monk (Honorable Ajahn Chah) Resource Provided by Scot Herbert Benson, MD The Relaxation Response, Herbert Benson, MD The Mind-Body Effect: How to Counteract the Harmful Effects of Stress, Herbert Benson, MD  Benson-Henry Institute, Mass General Hospital, Boston, MA   FROM PAST EPISODES: Some awesome dressings and sauces: Creamy Avocado Dressing (the slaw is great, too, but I often make the dressing for other things) Pesto Vinaigrette (again, the bowls are awesome, but I'll make the salad dressing without the bowls as well) Ginger Scallion Sauce (you guessed it – the sauce is great on or off the chicken!) Lemon Tahini Dressing (skip the salad or not, but please do not use soy or vegetable oil – olive or avocado oil preferred) The writer of this blog (with a subject very unrelated to dressings) concocted a very good recipe, trying to knock off Paul Newman's dressing – I vary it slightly, but it's a staple in our house Stephanie's walking playlist – sorry, it's coming! Please check back on website or on the show notes in the future (I'll also share on Instagram) **NEW** JOIN THE EMAIL LIST TO GET THE NEW WELLNESS WHILE WALKING NEWSLETTER Be in the know! Sign up by sending an email to wellnesswhilewalking@gmail.com   HOW TO SHARE WELLNESS WHILE WALKING Wellness While Walking on Apple  Wellness While Walking on Spotify Link for any podcast app: pod.link/walking Wellness While Walking website Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Thanks for sharing! : )       DISCLAIMER   Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.     Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!

Dr. med Hans-Ulrich Sappok ist Facharzt für Allgemeinmedizin, Lehrbeauftragter der Heinrich-Heine Universität Düsseldorf, ZRN Trainer, Coaching Trainer und Unternehmer. Er erläutert den Begriff der Salutogenese und die daraus hervorgehende Sicht auf unser Gesundheitssystem. Wir befassen uns mit der Bedeutung räumlicher Kontexte auf die Beziehung zwischen Patient*innen und Behandelnden. Aus seiner langjährigen Erfahrung als Hausarzt berichtet Dr. Sappok wie die Salutogenese in ihm ein Umdenken der therapeutischen Praxis hin zum Fokus auf die Gesundheit bewirkt hat und worauf er bei der Umgestaltung seiner Praxis geachtet hat. Dabei erörtern wir auch Fragestellungen des Designs im Kontext der medizinischen Versorgung und ob es Sinn macht, den Wald als Behandlungszimmer zu nutzen.   ----------   Relevante Links und weiterführende Informationen hierzu sind: Grundlagenliteratur: Ulrich, Roger S. (1984): View through a Window May Influence Recovery from Surgery. In: Science 224 (4647), S. 420-421.   Mind Body Medizin: Dobos, Gustav; Paul, Anna; Altner, Nils; Anheyer, Dennis; Benedetti, Fabrizio; Bernus, Lena von et al. (Hg.) (2019): Mind-Body-Medizin. Integrative Konzepte zur Ressourcenstärkung und Lebensstilveränderung. Unter Mitarbeit von Herbert Benson und Margaret Baim. 2. Auflage. München: Elsevier. Online verfügbar unter http://shop.elsevier.de/978-3-437-57931-8.   Salutogenese: https://www.aerzteblatt.de/archiv/14639/Handbuch-der-Salutogenese https://www.aerzteblatt.de/archiv/187401/Heilende-Architektur-Der-Krankheit-Raum-geben Mittelmark, Maurice B.; Bauer, Georg F.; Vaandrager, Lenneke; Pelikan, Jürgen M.; Sagy, Shifra; Eriksson, Monica et al. (2022): The Handbook of Salutogenesis. Cham: Springer International Publishing.   Placeboforschung: Rehn, Jonas; Schuster, Kai (2017): Clinic Design as Placebo-Using Design to Promote Healing and Support Treatments. In: Behavioral sciences (Basel, Switzerland) 7 (4). DOI: 10.3390/bs7040077. http://placeboforschung.de/ Benedetti, Fabrizio; Enck, Paul; Frisaldi, Elisa; Schedlowski, Manfred (Hg.) (2014): Placebo. Berlin, Heidelberg: Springer Berlin Heidelberg (Handbook of Experimental Pharmacology, 225). Online verfügbar unter http://nbn-resolving.org/urn:nbn:de:bsz:31-epflicht-1512970.   Weiterbildung: ZRM Trainer: www.zrm.ch

Dr. Wendy Suzuki is a Professor of Neural Science and Psychology in the Center for Neural Science at New York University and a celebrated international authority on neuroplasticity. She is the author of “Good Anxiety” and “Healthy Brain, Happy Life”, a book which focuses on recognizing anxiety and harnessing the power behind it. She was recently named one of the top ten women changing the way we see the world by Good Housekeeping. Dr. Suzuki regularly serves as a sought-after expert for publications including The Wall Street Journal, Shape, and Health. Her TED talk has more than 31 million views on Facebook and was the 2nd most viewed TED talk of 2018. She focuses her work on neuroplasticity with recent work in long-term memory retention and the effects of aerobic exercise on cognition.    In today's episode, host Shay Beider discusses how to work with anxiety with Dr. Suzuki, and how anxiety can actually be used as a source of strength in our lives. She describes how people can welcome this emotion and use it to create positive change in their lives. Dr. Suzuki also shares how she used grief in her own life as a motivating force behind the creation of her book, “Good Anxiety”. She shares wellness tips for the listeners on how to increase mood, cognition and focus. Dr. Suzuki touches on meditation and exercise as powerful tools for well being. Dr. She describes both the long and short term benefits of exercise, including improvements in mood and memory and decreased anxiety. Dr. Suzuki shares her personal journey of healing with Shay and how she has found ways to release emotional blockages and turn them into something positive.   Transcripts for this episode are available at: https://www.integrativetouch.org/conversations-on-healing    Show Notes: Check out Good Anxiety by Dr. Wendy Suzuki Find out more about eliciting the relaxation response, based on the work of Herbert Benson, MD Here's a podcast episode to learn more about Loving Kindness Meditation, hosted by Robert Thurman  Richard Davidson's research    This podcast was created by Integrative Touch (InTouch). InTouch is working to change the way people experience healthcare. A leader in the field of pediatric integrative medicine, the organization supports caregivers and families whose children have any type of special health or medical need. This includes kids with cancers, genetic conditions, autism, cerebral palsy, traumatic stress, and other serious health issues. The founder, Shay Beider, pioneered a new therapy called Integrative Touch™ Therapy that supports healing from trauma and serious illness. The organization reaches thousands of people each year in hospitals and communities and offers unique Telehealth programs to families and healthcare providers from around the world. Thanks to the incredible support of volunteers and contributors, individuals are able to receive wellness education and integrative medical services at little or no cost.

https://www.theluckysoul.com/moneypilot < to find out about Karen's “Money Mindset Pilot Course” Feb. 21st, 2022. Visit more Women in Strong Leadership here https://www.whathasmyattention.com/category/wisl/. Welcome to What Has My Attention. This is John Biethan. Today I had the pleasure of bringing back Karen Berzanski to talk about a “Whole Body Approach to Money Mindset.” As usual with Karen, we had a lot of fun, and she gave me some things to think about and work on - which she will also do for you. If after listening to this episode and you want to bust through your money blocks, she has a money mindset pilot course coming up on Feb. 21st, 2022. So if you're lucky enough to hear this before that date and to find out more, run over to TheLuckySoul.com/moneypilot. And of course, the show notes have all the links to things mentioned in this episode today. And Karen, yes, struggly is a word: The state of being both hideously unattractive, and socially awkward. One who is struggly would have to seriously struggle to fit into a 'normal' social situation. Karen Berzanski is a Certified Life Coach and Pro EFT™ Tapping Coach who helps women bust through their money blocks so they can earn more, expect more, and enjoy more. Karen found Tapping after being hit and run over by a car in 2008. Not only did it help her heal PTSD and chronic physical pain, but it gave her the confidence to move across the country, start her own business and eliminate nearly $13k in debt – without deprivation. She's now committed to helping women and those in marginalized communities re-define their relationship with money, so they can overcome the patriarchal, generational and gender-based programming holding them back from making, being, and enjoying MORE. She is the founder of TheLuckySoul.com, rescue dog-mom to Banjo, and proud Angeleno. Other episodes where Karen and I shared the mic May 7th, 2020 - Alternative Health Tools episode 94: Karen Berzanski: Remaining Curious About What Might Be Possible June 15, 2020 - What Has My Attention episode 4: Misogyny feat. Karen Berzanski and Stephanie Murphy  Other Mentions Book: Love Is Just Damn Good Business by Steve Farber Episode 33 How To Be a Strong Female Voice in a Room of Men feat. Jamie Martin Jake Shimabukuro, an American ukulele virtuoso and composer Jake Shimabukuro, While My Guitar Gently Weeps Dr. Herbert Benson's Relaxation Response  Mary Cravets WatchUsThrive.com  Guest contact information Karen Berzanski Money Mindset Coach & Pro EFT Tapping Coach Karen's “Money Mindset Pilot Course” Feb. 21st, 2022. More information here https://www.theluckysoul.com/moneypilot. Website: https://www.TheLuckySoul.com  Instagram: https://www.instagram.com/theluckysoul/ Facebook: https://www.facebook.com/TheLuckySoul/ WHAT has YOUR attention? Let us know To contact us and/or leave us an audio message visit WhatHasMyAttention.com  Produced by ImaginePodcasting.com dba Heard Not Seen Media, Inc. Podsafe Music Credits Shine All Night by AudioStock and Motion Array Royalty-Free Music. Dope Digging by Martijn de Boer (NiGiD) Licensed under a Creative Commons Attribution-Noncommercial (3.0) license

..:: TALK ::.. Welcome to the Talk version of Flow State. In this version, all music is removed so you can re-listen to or share a specific topic I've discussed. Eventually I may even expand on the topics, with longer talk only episodes discussing deep work, neurology, peak performance and of course the science of flow. ..:: Flow State Patreon Page ::.. It's official, Flow State now has a patreon page. Check it out at: https://ourflowstate.com. Want access to bonus music? Or interested in branded merch (stickers, coffee mugs, or hoodies)? Or do you just want to thank Bobby Lyte and buy him his favorite peppermint tea to help him focus? We're just getting started with the Patreon platform, but join now and become one of the Original Patron's of Flow! With your support we can grow the podcast in exciting new ways to help you experience more flow in your life as well as grow the community and spread these tools and knowledge. Let's build this community together! ..:: Concussion Fix Program ::.. As mentioned, my concussion recovery was in large part due to the Concussion Fix program. If you or anyone you know is still suffering from a concussion, please check out the Concussion Fix program. It will not only accelerate your recovery, but also prevent you from potentially making your concussion worse. Concussion Fix Program: For a 10% discount of the program use this link. Concussion Fix Free Webinar: Check out the free webinar as well. This webinar alone can be incredibly helpful in your recovery. ..:: Notes & Links From the Episode ::.. In today's episode we review Bobby's favorite quotes and insights from Flow State Season 1 and 2. We review the books, The Rise of Superman by Steven Kotler, The One Thing by Gary Keller and The Surrender Experiment by Michael A. Singer. ..:: Flow Triggers ::.. See the full list of flow triggers here: http://bit.ly/flow-triggers "...our research shows that 'backing off' is far more effective for solving problems and generating creativity than we might have ever imagined" - Herbert Benson, M.D., and William Proctor in the Breakout Principle - get the book here: https://amzn.to/3q2BqhZ Enjoy! --- Send in a voice message: https://anchor.fm/flow-state/message

Welcome back, friends. Good to have you! Anyone that is in the business of serving others, is always looking for a better, faster, more efficient, process, teaching, training course, or program that will continue helping their customers. But you most likely know as well as I do, that that “ain't easy” as they say where I come from. And keeping up with your competition and the ever-changing internet, sometimes makes you a little bit crazy. Right? Only you know what your customers want, so I cannot really speak to that. But when it comes to you needing better ideas or ways of serving them, then I think we can talk. Actually… The bulk of my material today comes from me reading the book “The Breakout Principle” by Herbert Benson, M.D. and William Proctor. My mentor recommended it to me. So now I'm recommending it to you as well. This book explains how practically anyone can quickly and easily have creative ideas almost at will. Obviously, you will have to do something to achieve it, but that's the point, isn't it? Nothing is FREE, it all takes time, energy, and hard work. But if you put in the work, you will see the results. In fact, almost ALWAYS you already put in the work, but just didn't know how to get the results you wanted. Right? You did 80% of the effort, now you need to know how to extract the benefits. This isn't from me, this comes straight from medical research over many, many years. It's ALL in the book. Have you ever struggled with anything at all? Trying to solve a puzzle or problem? Looking for a solution with seemingly none in sight. After considerable time and effort, you give up. You just throw your hands in the air or pound your fists on a table (or a wall). Maybe you stomp off into another room to pout. After all, we are just grown-up kids most of the time. Right? Later that day, or possibly the next, and sometimes in a dream, you have an idea! Your solution just came to you out of nowhere. Out of thin air, an idea popped into your mind. You're excited. Even elated! Then you wonder to yourself… …how did that happen? And even more so… …can I do it again? Listen in for the answer!! You can find the book: The Breakout Principle by Herbert Benson, M.D. and William Proctor on Amazon. ======================== If you think you know of some improvements that could be made, let me know. Click on the link below. https://mkt2online.com/podcast-questions/ You can also send an email to: podcast@mkt2online.com ======================== Link to Blog Post with more information. https://mkt2online.com/creative-thought/ ======================== Contact me at: https://mkt2online.com/contact/ or podcast@mkt2online.com or leave a voice message here: https://anchor.fm/mkt2online/message ========================= --- Send in a voice message: https://podcasters.spotify.com/pod/show/mkt2online/message

..:: TALK ::.. Welcome to the Talk version of Flow State. In this version, all music is removed so you can re-listen to or share a specific topic I've discussed. Eventually I may even expand on the topics, with longer talk only episodes discussing deep work, neurology, peak performance and of course the science of flow. ..:: Flow State Patreon Page ::.. It's official, Flow State now has a patreon page. Check it out at: https://ourflowstate.com. Want access to bonus music? Or interested in branded merch (stickers, coffee mugs, or hoodies)? Or do you just want to thank Bobby Lyte and buy him his favorite peppermint tea to help him focus? We're just getting started with the Patreon platform, but join now and become one of the Original Patron's of Flow! With your support we can grow the podcast in exciting new ways to help you experience more flow in your life as well as grow the community and spread these tools and knowledge. Let's build this community together! ..:: Concussion Fix Program ::.. As mentioned, my concussion recovery was in large part due to the Concussion Fix program. If you or anyone you know is still suffering from a concussion, please check out the Concussion Fix program. It will not only accelerate your recovery, but also prevent you from potentially making your concussion worse. Concussion Fix Program: For a 10% discount of the program use this link. Concussion Fix Free Webinar: Check out the free webinar as well. This webinar alone can be incredibly helpful in your recovery. ..:: Flow Triggers ::.. See the full list of flow triggers here: http://bit.ly/flow-triggers "...our research shows that 'backing off' is far more effective for solving problems and generating creativity than we might have ever imagined" - Herbert Benson, M.D., and William Proctor in the Breakout Principle - get the book here: https://amzn.to/3q2BqhZ Enjoy! --- Send in a voice message: https://anchor.fm/flow-state/message

Support PTSD and Beyond - Buy us a Ko-fi cuppa or support on Patreon! In 1975, Associate Professor of Medicine at the Harvard Medical School published a book called, the Relaxation Response. Dr. Herbert Benson, M.D. with Miriam Z. Klipper put together a simple meditative technique that has helped millions with fatigue, anxiety, and stress. Dr. Deb Lindh shares an overview of the Relaxation Response, passages that called out to her, as well as the main components of the Relaxation Response technique. Once learned, the Relaxation Response takes only 10 - 20 minutes a day and can relieve stress, tension, and anxiety leading to a richer, fuller, and healthier life (Benson, 1975). More on PTSD and Beyond: For further information about the PTSD and Beyond Podcast, global #PTSDandBeyond Twitter Chat (every MON @ 8 p.m. ET), and PTSDandBeyond.org, connect at: Hello@PTSDandBeyond.org Support PTSD and Beyond - Buy us a Ko-fi cuppa or support on Patreon!

..:: TALK ::.. Welcome to the Talk version of Flow State. In this version, all music is removed so you can re-listen to or share a specific topic I've discussed. Eventually I may even expand on the topics, with longer talk only episodes discussing deep work, neurology, peak performance and of course the science of flow. ..:: Flow State Patreon Page ::.. It's official, Flow State now has a patreon page. Check it out at: https://ourflowstate.com. Want access to bonus music? Or interested in branded merch (stickers, coffee mugs, or hoodies)? Or do you just want to thank Bobby Lyte and buy him his favorite peppermint tea to help him focus? We're just getting started with the Patreon platform, but join now and become one of the Original Patron's of Flow! With your support we can grow the podcast in exciting new ways to help you experience more flow in your life as well as grow the community and spread these tools and knowledge. Let's build this community together! ..:: Concussion Fix Program ::.. As mentioned, my concussion recovery was in large part due to the Concussion Fix program. If you or anyone you know is still suffering from a concussion, please check out the Concussion Fix program. It will not only accelerate your recovery, but also prevent you from potentially making your concussion worse. Concussion Fix Program: For a 10% discount of the program use this link. Concussion Fix Free Webinar: Check out the free webinar as well. This webinar alone can be incredibly helpful in your recovery. ..:: Flow Triggers ::.. See the full list of flow triggers here: http://bit.ly/flow-triggers "...our research shows that 'backing off' is far more effective for solving problems and generating creativity than we might have ever imagined" - Herbert Benson, M.D., and William Proctor in the Breakout Principle - get the book here: https://amzn.to/3q2BqhZ Enjoy! --- Send in a voice message: https://anchor.fm/flow-state/message

..:: TALK ::.. Welcome to the Talk version of Flow State. In this version, all music is removed so you can re-listen to or share a specific topic I've discussed. Eventually I may even expand on the topics, with longer talk only episodes discussing deep work, neurology, peak performance and of course the science of flow. ..:: Flow State Patreon Page ::.. It's official, Flow State now has a patreon page. Check it out at: https://ourflowstate.com. Want access to bonus music? Or interested in branded merch (stickers, coffee mugs, or hoodies)? Or do you just want to thank Bobby Lyte and buy him his favorite peppermint tea to help him focus? We're just getting started with the Patreon platform, but join now and become one of the Original Patron's of Flow! With your support we can grow the podcast in exciting new ways to help you experience more flow in your life as well as grow the community and spread these tools and knowledge. Let's build this community together! ..:: Concussion Fix Program ::.. As mentioned, my concussion recovery was in large part due to the Concussion Fix program. If you or anyone you know is still suffering from a concussion, please check out the Concussion Fix program. It will not only accelerate your recovery, but also prevent you from potentially making your concussion worse. Concussion Fix Program: For a 10% discount of the program use this link. Concussion Fix Free Webinar: Check out the free webinar as well. This webinar alone can be incredibly helpful in your recovery. ..:: Links From the Episode ::.. Peter Sage - Eliminating Self Doubt Andrew Grant - Who Killed Creativity Dune - I must not fear ..:: Flow Triggers ::.. See the full list of flow triggers here: http://bit.ly/flow-triggers "...our research shows that 'backing off' is far more effective for solving problems and generating creativity than we might have ever imagined" - Herbert Benson, M.D., and William Proctor in the Breakout Principle - get the book here: https://amzn.to/3q2BqhZ Enjoy! --- Send in a voice message: https://anchor.fm/flow-state/message

Spirituality and Healthcare https://community.soulmanifesto.com/ Well, it took 60 years, but a Harvard physician's research has finally captured the attention of Western medical communities, causing a powerful shift toward integrating spiritual practices into their treatment plans…Learn more now!   Highlights️ Today, the subject of spirituality and healthcare is offered in a whopping 90% of medical schools across the country, which includes some of the most prestigious medical schools in the world. Harvard research concluded 10 to 20 minutes of meditation twice a day is the sweet spot for achieving health benefits that include increased metabolism, decreased heart rate, and decreased intensity of chronic pain. Learn the technique for triggering the Relaxation Response, discovered by Harvard cardiologist, Dr. Herbert Benson! Our ability to feel healthy and heal from many illnesses is already stored in our body just like a memory…Learn more now! Learn why it took 60 YEARS for the medical community to start integrating spirituality and healthcare, and what exactly changed their minds. Listen to the episode now! If you have any questions, or you would like Alena's help using these techniques in your life, just leave your questions in the comment section below or contact or go to:   www.soulmanifesto.com http://soulmanifesto.com/contact/   Can spirituality improve health? Can spirituality help with physical health? Can Spirituality help the body heal? How does spirituality work with healthcare? Can spirituality replace healthcare?    #SoulManifesto #happiness #seekinghappiness #spiritualguidance #spiritualscience #selflovejourney #selfhealing #healthcare #harvardschoolofmedicine #physicalhealth #spiritualhealth #mindbodybalance #mindbodyandspirit #mindbodyhealth #spiritualhealing

A profile of Harvard Medical School professor Dr. Herbert Benson whose pioneering work on the Relaxation Response has helped millions of people learn a simple meditative technique to reduce the harmful effects of stress. In this program, we visit Harvard's Mind/Body Medical Institute and hear from patients who have benefited from learning relaxation practices.

Wie wirkt Meditation auf körperlicher, mentaler und emotionaler Ebene?Dieser Fragen gehen wir dieser Frage nach! Du möchtest mit uns kostenlos oder auf Spendenbasis für ein soziales Projekt in deine Woche starten? Melde dich an! Immer Montags, 7:00 - 7:30 Uhr Online https://fussueberkopf.de/kursplan/?w=/list-view Gefällt dir der Podcast Yoga Home? Dann lass unbedingt eine 5* Bewertung bei iTunes da! Teile den Podcast auch mit Menschen die Dir am Herzen liegen um den Spirit zu teilen! Ich freue mich sehr, dass du dabei bist und Yoga in deinen Alltag integrierst! Schau in meinen offenen Stunden vorbei Finde mehr über mich auf meiner Webseite Hinterlasse mir ein Kommentar und Feedback unter dem Post bei Instagram @yogamitlouisa Praktiziere mit mir auf YouTube Durch deinen Körper zurück zu Dir. Deine Louisa Genannte Studien in dieser Folge & mehr Studien hier: - Richard Davidson, Universität von Wisconsin, 2004: "Alterations in brain and immune function produced by mindfulness meditation" - Wake Forest School of Medicine, 2018: “Neural Mechanisms Supporting the Relationship between Dispositional Mindfulness and Pain” - University of Massachusetts, 1995: “Meditation, melatonin and breast/prostate cancer: hypothesis and preliminary data“ - Universitäten Tromsø und Oslo, 2013: “Mindfulness training for stress management: a randomised controlled study of medical and psychology students” - General Massachusetts Hospital, 2011: “Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: effects on anxiety and stress reactivity” - UCLA School of Medicine`s Department of Neurology, 2016: “Estimating brain age using high-resolution pattern recognition: Younger brains in long-term meditation practitioners” - Yi-Yuan Tang et al., 2010: "Short-term meditation induces white matter changes in the anterior cingulate" in "Proceedings of the National Academy of Sciences” - Miyashiro S, Yamada Y, Muta T, Ishikawa H, Abe T, Hori M, et al., 2021: “Activation of the orbitofrontal cortex by both meditation and exercise: A near-infrared spectroscopy study” - Sara W. Lazar et al., 2005: “Meditation experience is associated with increased cortical thickness” 2005, Sara W. Lazar, Catherine E. Kerr, Rachel H. Wasserman, Jeremy R. Gray, Douglas N. Greve, Michael T. Treadway, Metta McGarvey, Brian T. Quinn, Jeffery A. Dusek, Herbert Benson, Scott L. Rauch, Christopher I. Moore, Bruce Fischl Folge direkt herunterladen

How to Obtain the Many Benefits of Deep Breathing...The term "fight or flight" is also known as the stress response. It's what the body does as it prepares to confront or avoid danger. When appropriately invoked, the stress response helps us rise to many challenges. But trouble starts when this response is constantly provoked by less momentous, day-to-day events, such as money woes, traffic jams, job worries, or relationship problems.Health problems are one result. A prime example is high blood pressure, a major risk factor for heart disease. The stress response also suppresses the immune system, increasing susceptibility to colds and other illnesses. Moreover, the buildup of stress can contribute to anxiety and depression. We can't avoid all sources of stress in our lives, nor would we want to. But we can develop healthier ways of responding to them. One way is to invoke the relaxation response, through a technique first developed in the 1970s at Harvard Medical School by cardiologist Dr. Herbert Benson. The relaxation response is a state of profound rest that can be elicited in many ways, including meditation, yoga, and progressive muscle relaxation.Breath focus is a common feature of several techniques that evoke the relaxation response. The first step is learning to breathe deeply.

Clive Williams served his New York community as a Behavior Therapist/Counselor for over 15 years, specializing in Hypnotherapy, Behavior Modification & Stress Management. He founded P.S.P Counseling Services Inc., in 1993 in Jamaica Estates, Queens, New York, which he directed until his retirement from Counseling. Clive completed an in service tutorial program designed for Counselors, Pastors & Social Workers at Harvard University in 1994, under the direction of Dr. Herbert Benson, Director of the Mind/Body Medicine Center at Deaconess Hospital Center in Boston He is also a licensed Minister & Marriage Officer in the State of New York. ----https://gowhereitzat.com/

Episode at a glance: In this episode of Finding Flow, George and John dive into the intricacies of working with your unique biology and energy patterns for maximum performance and access to flow, and discuss their approaches to navigating the phase of flow consciousness, from struggle, to release, to flow, to recovery. Episode links: Highest Life Design: https://www.highestlifedesign.com/ Stealing Fire: Steven Kotler & Jamie Wheal: http://stealingfirebook.com/ The Breakout Principle by Herbert Benson & William Proctor: https://www.simonandschuster.com/books/The-Breakout-Principle/Herbert-Benson/9780743223980

Episode at a glance: In this episode of Finding Flow, George and John dive into the intricacies of working with your unique biology and energy patterns for maximum performance and access to flow, and discuss their approaches to navigating the phase of flow consciousness, from struggle, to release, to flow, to recovery. Episode links: Highest Life Design: https://www.highestlifedesign.com/ Stealing Fire: Steven Kotler & Jamie Wheal: http://stealingfirebook.com/ The Breakout Principle by Herbert Benson & William Proctor: https://www.simonandschuster.com/books/The-Breakout-Principle/Herbert-Benson/9780743223980

De la mano del doctor Javier Rincón, médico especialista en acupuntura y medicina alternativa, te vamos a contar 7 secretos que guarda la medicina china para que puedas curar tu ansiedad. Además, te lo enseño a través de un divertido juego interactivo. La medicina China es una ciencia milenaria, de la cual occidente apenas a comenzado a aprovechar su enorme potencial. Prácticas como la meditación, respiración y anti inflamatorios naturales, fueron re descubiertas por occidente hace un poco más de 50 años Y hace 30 años aproximadamente se vienen implementando en los tratamientos psicológicos y médicos de occidente. Médicos de la Universidad de Harvard, como Herbert Benson o Andrew Weil han viajado hasta el tibet, para investigar que sucede en el cuerpo y la mente de quienes practican meditación. Utilizando aparatos de diagnóstico moderno, como electro encefalogramas e incluso Tomografía Axial Computarizada, han encontrado efectos beneficios en mente y cuerpo, incluso desactivación de los genes del estrés. (dejo un video con las explicaciones que estos médicos han realizado en las notas de este audio o video) En el campo de la ansiedad, muchos han visto o leído técnicas de respiración, que en realidad vinieron del oriente, tal como la respiración abdominal. Con lo anterior quiero mostrar como occidente apenas empieza a asomarse y a beneficiarse de conocimientos milenarios que el oriente posee. En este video o audio, como quiera que llegue este contenido hasta ti, el doctor Rincón, te va a explicar 7 ejercicios muy fáciles de hacer para que puedas superar la ansiedad de manera natural, sin medicinas, sin efectos secundarios. Enlaces para recibir mi encuesta: 1. Suscríbete para recibir mi encuesta, la cual me permitirá conocer tu caso y así poderte brindar mi ayuda psicoterapéutica https://nelsonarturopsicologo.com/superar-ansiedad/ Enlaces mencionados y Enlaces que te ayudarán a mejorar: 1. Video del dr Benson y la meditación-, enviar por escrito al psicólogo los beneficios que esta meditación me puede traer. Benson https://nelsonarturopsicologo.com/la-meditacion-cura-rapida-efectiva-y-gratuita-contra-la-ansiedad/ 2. El doctor Andrew Weil (Universidad de Harvard )analiza como las practicas orientales ayudan considerablemente a la salud física y emocional https://www.youtube.com/watch?v=iAlCm2ZzNoI Nota: Fue el único video de este doctor que encontré en español, hay mucho sobre él en cuanto a una técnica para dormir, pero el resto está todo en inglés. Si sabes hablar inglés con un sencilla búsqueda podrás encontrar mas videos de él. 3. 3 alimentos con los cuales podrás superar la Ansiedad : https://nelsonarturopsicologo.com/3-alimentos-superar-ansiedad/ 4. Mi historia con la ansiedad y como la superé: https://nelsonarturopsicologo.com/mi-historia-como-supera-ansiedad-sin-medicinas/ 5. Alimentos para superar la ansiedad https://nelsonarturopsicologo.com/alimentos-superar-ansiedad/ 6. Herramienta para superar problemas estomacales https://nelsonarturopsicologo.com/clave-evitar-problemas-estomacales-ansiedad/ 7. Como mantenerse calmado ante una crisis de ansiedad: la ley de los 15 minutos. https://www.youtube.com/watch?v=uAyIDoR74oY 8. Mensaje para decirte que SI podrás superar la ansiedad, yo pude, tu también podrás. https://nelsonarturopsicologo.com/tu-podras-superar-la-ansiedad/ 9. Video sobre pensamientos alarmistas y ansiedad: https://nelsonarturopsicologo.com/tu-dialogo-interno-y-la-ansiedad/ La forma de pensar que origina la ansiedad https://www.youtube.com/watch?v=s2I88pqNTbk 10. Que es la terribilitis y como afecta mi ansiedad. Entrevista a Rafael Santandreu – https://www.youtube.com/watch?v=yTYchzu_RNY 11. Como controlar pensamientos negativos en la ansiedad: https://nelsonarturopsicologo.com/superar-pensamientos-negativos/ 12. Video El mejor ejercicio para la Ansiedad: https://nelsonarturopsicologo.com/el-mejor-ejercicio-para-la-ansiedad/ 13. Que es la aceptación, por el Psiquiatra español Iñaki Vazquez (QEPD) https://www.youtube.com/watch?v=s31kATDIgRY&list=PU1CzRStWpIZbiLL72tuD_JA&index=51&app=desktop 14. Ejercicio físico para superar ataques de pánico https://nelsonarturopsicologo.com/evita-ataques-panico-haciendo-este-potente-ejercicio/ 15. Ruta para salir de la ansiedad: https://nelsonarturopsicologo.com/ruta-salir-ansiedad/ 16. El mejor ejercicio para la ansiedad https://nelsonarturopsicologo.com/el-mejor-ejercicio-para-la-ansiedad/ 17. Como ayudar a un ansioso hipocondriaco ansioso VIDEO ACTUADO https://nelsonarturopsicologo.com/como-ayudar-hipocondriaco/ 18. 7 pasos para superar un ataque de pánico https://nelsonarturopsicologo.com/7-pasos-superar-panico/ 19. Video La cura definitiva de la Ansiedad: https://nelsonarturopsicologo.com/cura-definitiva-ansiedad/ 20. Video El Origen de la Ansiedad: https://nelsonarturopsicologo.com/origen-ansiedad/ Listas de videos relacionadas: 1. Todas las listas con las temáticas agrupadas en mi canal https://www.youtube.com/c/LibredeAnsiedad/playlists 2. Lista con indicaciones para alimentación y problemas gástricos: https://www.youtube.com/watch?v=P1jyhW19uN8&list=PLrRLVFX9exGVR-H2YafmeJzwgxtKAI529 3. Como perder el miedo a mi cuerpo https://www.youtube.com/watch?v=s8U9ZJz6Vck&list=PLrRLVFX9exGVt37RQNcYCc-B_8O159xee 4. Como superar pensamientos catastróficos: https://www.youtube.com/watch?v=RdUZPZN9kVc&list=PLrRLVFX9exGWygterdGkf4V51-qhwJVP6

What is a syndemic? We've been told that this virus is a global pandemic but we know that it disproportionately affects people with chronic conditions. So, we have two epidemics meeting and that's what a syndemic is; when you have one epidemic affecting the other one. Without one, the other one is not as severe. - Mike Mutzel   Wellness Force Radio Episode 380 Founder of High Intensity Health, Host of High Intensity Health Radio, Founder of Myoxcience Nutrition. and Author of Belly Fat Effect, Mike Mutzel, returns to share the differences between a pandemic and a syndemic, the truth about "healthy-looking" people getting COVID-19, how to heal and make your immune system strong plus the top three unintended consequences of lockdown.   Get 15% off your CURED Nutrition order with the code WELLNESSFORCE   ---> Get The Morning 21 System: A simple and powerful 21 minute system designed to give you more energy to let go of old weight and live life well.   JOIN THE FACEBOOK GROUP | *REVIEW THE PODCAST* What the health do we do now in 2021?    Find out why calling the virus a global pandemic is misguided because it's actually a syndemic.   CURED Nutrition Get 15% off your CURED Nutrition order with the code WELLNESSFORCE It's taken me over a year to find the right hemp and CBD company to introduce to the Wellness Force Community and I could not be more thrilled that it's CURED Nutrition! CURED Nutrition is a movement inspired by nature and grounded in a shared desire to leave a lasting impression on you, our community, and this world. Together, they're a collective of heart-centered human beings who are inviting you – the conscious creatives, dreamers, and healers – to join their family. Learn how CURED hemp and CBD products can enhance your daily wellness routine. Try Cured Today They're Colorado-based organically grown hemp products that have been engineered to transform your approach toward an elevated life. Tap into your inherent potential – your greatest mind-body alignment – and nourish it with the supplements you were designed to thrive on. A greater existence is waiting. Listen To Episode 380 As Mike Mutzel Uncovers:   [1:30] The Syndemic Model CURED Nutrition Mike Mutzel 297 Mike Mutzel High Intensity Health Belly Fat Effect High Intensity Health Radio Myoxcience Nutrition High Intensity Health Courses James Nestor Corona Isn't a Pandemic, It's a Syndemic What turned him away from mainstream medicine and opened his eyes to focus on functional and integrative medicine. PubMed The power of taking control of your own health and during your own research rather than always relying on your doctor. Unpacking what exactly was going on in 2020 and what is now happening in 2021 with CV19. The incredible amount of wealth that has been transferred as the rich got richer in 2020 in an incredibly short span of time. 345 Dr. Zach Bush Exploring the multiple inconsistencies that we are seeing in the media when we look at the actual science and numbers. Why people with multiple chronic conditions are disproportionately affected and more likely to have a big impact from CV19.   [10:30] Making Lifestyle Change Part Of The Narrative The fact that we are not seeing lifestyle change as part of the narrative in the mass media when people need to hear that message from them. What we can do to make greater lifestyle change happen. Looking at the statistics and seeing that 95% of North Americans over the age of 45 have two or more chronic diseases and thus having a much higher chance of a negative outcome with CV19. Why we should be questioning why gyms are being forced to close yet fast-food restaurants can remain open. How else we can be more conscious in our decisions as consumers by not ordering takeout that comes in Styrofoam containers or brands that use single-use plastics such as Amazon. Unpacking what exactly is a Syndemic and why it’s happening.  Simple, easy changes we can make to improve our health such as breathwork, meditation, nature, nutrition, movement, and stress-management practices.   [15:30] The Questions About CV19 We Should Be Asking Asking why vaccines are being tested and tried with young, healthy people that don’t have any chronic conditions. The COVID-19 syndemic is not global: context matters The confusion by design we’re so clearly seeing that is creating more and more division with people. Why many Americans especially those in black and brown communities don't have easy access to real food. The harm that is caused by politicians not making any changes to subsidized crops like corn, sugar, and flour. Unpacking why mainstream medicine has been inefficient and ineffective at managing chronic disease where lifestyle is what really matters. The problem with mainstream medicine using an acute care model to manage chronic conditions.   [26:30] The Top Three Unintended Consequences Of Lockdown 357 Robb Wolf The devastating impact of social isolation as it is linked to our physiology, depression, poor health habits, and substance abuse. Why lockdowns are not good for our blood sugar and are making people more susceptible to severe outcomes. The high risks that are at stake for children from the 2020 lockdowns and pandemic. What quality adjustment life years are and how to maximize them to support our health. Looking closely at the pool of quality-adjusted life years to help us break down the aggregated health model. The negative impact of hand sanitizer and wipes for children as it can change their bacteria and is linked to asthma, allergies, and obesity. Jason Silva from Brain Games   [34:30] Mass Media Mind Control How the mass media is hacking our empathetic state for clicks. What he thinks is really going on with all these narratives from the media to politicians to the big business to impact our choices. How people are merchandising the virus to boost their profits and influence. Carl Jung Jordan Peterson Why we’re so terrified to explore the shadow side of ourselves. Exploring the unconscious capitalistic model that has been created from COVID-19. Comparing the laws of nature and how we’re worshipping science as if it were a God. Unpacking the immense amount of unintended damage that we are doing to the environment. Why fear-mongering is just making it easier to control us rather than empower us to make change happen for our health. The fact that most people who are living in fear of the coronavirus are the ones who lack spirituality or inner peace in their lives.   [43:00] The Real Solutions To Take Back Our Health What solutions are out there to help us fortify our microbiome health and boost our immunity. 7 Immune Boosting Habits Based on Science, Not Hype Why breathwork especially box breathing is a great way to let go of stress and intentionally support the body’s immune system. The Benefits of Breathing Exercises | Wim Hof Method Why breathing through your nose rather than your mouth will help you get much more restorative sleep. The fact that the immune system is very active while we’re sleeping. Other easy ways to fight disease and stay healthy: exercise, go outdoors and get natural sunlight. Why you’re much more likely to get exposed to the virus at McDonald’s than at the gym. The importance of eating low-carb foods full of natural nutrients and staying away from processed meals, snacks, and sugar. Why it’s so important to slow down and be mindful while chewing and eating. How our health is being sacrificed by CDC guidelines including mask-wearing. Why children have the most to lose from 24-hour face mask guidelines. The fact that being exposed to other germs is so important for a child's developing immune system.   [53:30] The Truth About ‘Healthy’ Looking People Getting COVID-19 Why just because a person looks healthy and fit doesn’t necessarily mean they are if they’re eating horrible food, using steroids, over-exercising, and living by poor lifestyle habits. Storynomics: Story-Driven Marketing in the Post-Advertising by Robert Mckee and Thomas Gerace The Tipping Point: How Little Things Can Make a Big Difference by Malcolm Gladwell Why we’re seeing so many stories in the news of people who looking healthy suffering from COVID-19. How the media is using fear-mongering tactics to influence people’s actions about staying home and wearing a mask. Questioning what it is about us as a society that we get so hooked on these fear-mongering stories The Bearded Nurse & COVID-19 - Media Says You’re Susceptible, Science Says Otherwise Why there are so many nuances to the stories that the media is pushing on us about people who are sick. The importance of vetting our media and doing our own research when it comes to COVID-19.   [59:30] Exploring The Real Data on COVID-19 Why relying completely on the CDC and seeing them as a ‘God’ figure is not good for our minds. Examples of how science has been wrong including to our health such as nutrition and portion . The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet by Nina Teicholz The fact that yes, scientists, can be bought to push the wrong information onto the public. Why he insists that people start exploring the history of nutrition, government subsidies, and the influence of organizations such as the American Heart Association. Unpacking why science is never settled as we’re constantly learning new things. The randomized study that has been done in Europe on face masks over the summer and the conclusion that it didn’t matter if you wear a face mask or not. Why the math on COVID-19 has been way off and over vamped since the beginning when Fauci said that 2 million people were going to die.   [1:05:30] Healing Ourselves With Nature & Breathwork How we should be approaching the coronavirus with inspired action and recommendation on intentional lifestyle changes. Why he’s been spending lots of time outside in nature with his family during 2020 and why he suggests we all do the same. 333 Dr. Kelly Brogan Exploring the power of breathwork to change your state in just 30 seconds. Relaxation Revolution: The Science and Genetics of Mind Body Healing by Herbert Benson and William Proctor How Josh’s breathwork.io program has helped Mike especially the hyperventilation followed by retention practice. Letting Go: The Pathway of Surrender Kindle Edition by David R. Hawkins breathwork.io M21 Wellness Guide Wellness Force Community   Power Quotes From The Show COVID-19 Guidance That Actually Helps   "If you look at the data, the individuals that are disproportionately affected and have a more likely severe outcome. They have multiple comorbidities and chronic conditions that can be ameliorated and helped with diet and lifestyle change but this has not been part of the narrative which has been really frustrating. So, of course, the government and organizations have been saying that their approach has been all about health and 'staying safe' yet there's really no proactive, preventative measures being communicated from 'the powers that be.' Guidelines from these organization that explain how to support our health from breathwork to optimizing sleep to losing weight to exercise to stress management - none of those things have been prioritized by pretty much anyone until the World Health Organization finally came out to share the data on this in September 2020 that I've been talking about since March 2020." - Mike Mutzel     Why Lockdowns Are Bad For Your Health   "On the individual level, I really think that the biggest unintended harm that we're doing to ourselves is social isolation. We know that social isolation's impact on our health is on par with smoking. I see a lot of depression amongst my clients that is reverberating and causing deleterious health outcomes from weight gain to diabetes. We are tribal creatures and lockdowns are not good for your blood sugar and what is paradoxical is that they are making people more susceptible to severe outcomes. This 'treatment' is increasing the probability that when people are exposed, they're going to suffer more severely from the disease that we're trying to prevent them from getting." - Mike Mutzel      Enough With The Fear-Mongering     "Enough with all of the fear-mongering; we need to empower people because fear-mongering just makes you more controllable and it doesn't empower you to make more intentional decisions about how to improve your health. So, we need to help people shift their attention and realize that they have to start taking care of their health. Start exercising and if you're afraid of being around people - take off your mask and go for a walk. The risk of outdoor exposure transmission is really low. We need to do things to help empower people and wake them up. I feel that the people that are the most scared and the most convinced that they're just going to die from this virus if they ever get exposed to it are the very people that are not meditating or doing any spiritual type of work; they're just believing in what this authoritarian state is telling them to do. The more intentional people can be about their health, the less fear they're going to feel." - Mike Mutzel     Links From Today's Show  CURED Nutrition 297 Mike Mutzel High Intensity Health Myoxcience Nutrition High Intensity Health Radio Belly Fat Effect High Intensity Health Courses Breath Work as a Stress Reduction Tool w/ Josh Trent The Bearded Nurse & COVID-19 - Media Says You’re Susceptible, Science Says Otherwise The COVID-19 syndemic is not global: context matters Medical Definition of Syndemic Intermittent Fasting: Why Fast Time is More Important Than Length Leave Wellness Force a review on iTunes breathwork.io M21 Wellness Guide Wellness Force Community Mike Mutzel Facebook Instagram Twitter High Intensity Health YouTube   About Mike Mutzel Mike Mutzel has an B.S. in Biology from Western Washington University and an M.S. in Clinical Nutrition from the University of Bridgeport. Mike has completed the Institute for Functional Medicine's (IFM) Applying Functional Medicine in Clinical Practice (AFMCP) and all Advanced Practice Modules (APMs). In April of 2014 Mike published Belly Fat Effect: The Real Secret About How Your Diet, Intestinal Health, and Gut Bacteria Help You Burn Fat. To continue his quest for knowledge Mike attends many Continuing Medical Education (CME) events held by various organizations around the country, learning from top researchers in the field through groups like AACR, ACAM, A4M and IFM. He has currently completed four of six Advanced Practice Modules (APMs) to earn the only board certification in Functional Medicine through IFM. Learn With Mike Mike regularly conducts workshops for health care practitioners, teaching leading-edge science in a concise format that can be utilized by progressive clinicians for the prevention of chronic disease. Often termed Translational Medicine, this bench-to-bedside approach is key to ensure the application of pioneering research and concepts in systems biology a preventative health care setting, optimizing patient outcomes. Mike lives in Kirkland, WA with his wife Deanna Arnill- a Doctor of Chiropractic- with their daughter and two dogs Shasta and Rainier. They enjoy cooking locally grown whole foods and adhere to an active outdoor life of skiing, hiking and biking. Dr. Deanna practices in Bellevue, WA with her twin sister Dr. Pauline Haugen. They can be contacted a bellevuewachiropractic.com   Build Immunity. Breathe Deeply. A simple, powerful 21 minute morning system designed to give you more energy to let go of old weight and live life well. Get Your Calm Mind + Immunity Building Guide  *6 science based morning practices guaranteed to give you more energy and less weight in 21 Minutes. *7 day guided B.R.E.A.T.H.E breathwork included. More Top Episodes 226 Paul Chek: The Revolution Is Coming (3 Part Series) 131 Drew Manning: Emotional Fitness 129 Gretchen Rubin: The Four Tendencies  183 Dr. Kyra Bobinet: Brain Science 196 Aubrey Marcus: Own The Day 103 Robb Wolf: Wired To Eat Best of The Best: The Top 10 Guests From over 200 Shows Get More Wellness In Your Life Join the #WellnessWarrior Community on Facebook Tweet us on Twitter: Send us a tweet Comment on the Facebook page

A continuación haremos una práctica de relajación tomando como referencia al Dr. Herbert Benson y complementando con Mindfullness --- Send in a voice message: https://anchor.fm/mindfulnessensst/message

In episode #19 of The Hormone P.U.Z.Z.L.E Podcast, our guest Dr. Marc Sklar talks about Male Fertility and the 12 Step Fertility Wheel. More about Dr. Marc: For more than 18 years, Dr. Marc Sklar (aka The Fertility Expert) has been helping couples struggling to conceive empower their fertility naturally with his online fertility programs and virtual consultations. He's the creator of FertilityTV, a youtube channel dedicated to natural fertility with over 100,000 subscribers, the founder of the Reproductive Wellness Clinic in San Diego California & the clinical director of MarcSklar.com helping couples via online programs and virtual coaching. He has extensive experience and expertise in treating and resolving the causes of infertility and recurrent pregnancy loss with classical Acupuncture and Chinese Medicines. A Doctor of Acupuncture and Chinese Medicine, Board Certified Herbalist and Oriental Medicine Practitioner, and President of the American Board of Oriental Reproductive Medicine (ABORM), Sklar approaches his patients with an open mind, compassion and a medically integrative perspective. Since completing his master's degree, Marc has studied with many prominent figures in the field of Oriental Medicine, as well as the Western medical world at large. Working closely with his mentor, local fertility specialist Donna Keefe, Marc has been trained and certified in the treatment of infertility and women's health. Dr. Marc has also trained at the Harvard Medical School, Mind/Body Medical Institute under Dr. Herbert Benson, M.D. and Peg Baim, M.S., N.P., where he became certified in Mind/Body Medicine. **Learn how to balance your hormones and fight infertility by joining The Hormone P.U.Z.Z.L.E Membership: https://coachkela.com/membership ** Thank you for listening! Follow Dr. Marc on Instagram - @the_fertility_expert Watch his FREE TRAINING "Having a Baby After 30: 5 Secrets for a Positive Pregnancy"  Follow Coach Kela on Instagram - @kela_healthcoach Get your FREE Fertility Meal Plan - www.coachkela.com For sponsorship opportunities, email HPS Media at podcast@coachkela.com.

Herbert Benson, MD, associate professor at Harvard Medical School and director emeritus of Harvard Medical School's Mind/Body Medical Institute and the Benson-Henry Institute, recommends consciously relaxing all your muscles one at a time while you meditate. He calls this the "relaxation response." Benson's research shows that meditation has a beneficial effect on metabolism, heart rate, respiration, blood pressure, and other biochemical and physical processes in the body. The following meditation expands upon Dr. Benson's ideas, enabling you to relax and let go of tension in every part of your body. Like water flowing through a series of locks in a canal, energy flows up from your toes to your head as you do this meditation. We recommend taking your shoes off and wearing loose-fitting clothing to facilitate relaxation. **Do this meditation whenever you feel a need to unwind and drop the cares of your everyday life. we suggest doing it at the end of a stressful day, to unwind before bedtime, or to leave behind your workday pressures and relax into your personal life.** (From the book ‘The Best Meditations on the Planet, by Dr. Martin Hart & Skye Alexander)

For more than 18 years, Dr. Marc Sklar (aka The Fertility Expert)  has been helping couples struggling to conceive empower their fertility naturally with his online fertility programs and virtual consultations.    He’s the creator of FertilityTV, a youtube channel dedicated to natural fertility with over 100,000 subscribers, the founder of the Reproductive Wellness Clinic in San Diego California and the clinical director of MarcSklar.com helping couples via online programs and virtual coaching.   He has extensive experience and expertise in treating and resolving the causes of infertility and recurrent pregnancy loss with classical Acupuncture and Chinese Medicines. A Doctor of Acupuncture and Chinese Medicine, Board Certified Herbalist and Oriental Medicine Practitioner, and President of the American Board of Oriental Reproductive Medicine (ABORM), Sklar approaches his patients with an open mind, compassion and a medically integrative perspective.   Since completing his master’s degree, Marc has studied with many prominent figures in the field of Oriental Medicine, as well as the Western medical world at large. Working closely with his mentor, local fertility specialist Donna Keefe, Marc has been trained and certified in the treatment of infertility and women’s health.    Marc has also trained at the Harvard Medical School, Mind/Body Medical Institute under Dr. Herbert Benson, M.D. and Peg Baim, M.S., N.P., where he became certified in Mind/Body Medicine.   www.marcsklar.com https://www.youtube.com/channel/UCckJrww4bImdjwPFvr631zA   For more information about Michelle, visit www.thewholesomelotus.com For information on the Wholesome Fertility Method online program visit www.thewholesomefertilitymethod.com The Wholesome Fertility facebook group is where you can find free resources and support: https://www.facebook.com/groups/2149554308396504/ Instagram: @thewholesomelotusfertility Facebook: https://www.facebook.com/thewholesomelotus/

Are you going to let others influence the way you feel? Don't! Get calm and relaxed by being mindful. And the best thing about it is you have everything within you to be mindful just by knowing how to do this easy exercise for only 20 minutes a day. To have a more productive life in this ever-changing world listen to this episode. Get your dreams, desires, and results that you want. It's easy once you have the 411. ALSO...push that PURPLE BUTTON on your iPhone to SUBSCRIBE and REVIEW! Get my book! Southpaw - A Tale About A Girl’s Imagination - Much thanks and appreciation! https://amzn.to/33Z9lkq Links mentioned in this episode: The Relaxation Response by Herbert Benson: https://amzn.to/3gPM7jk Body Scan Mindfulness - Try It NOW: https://www.mindful.org/a-3-minute-body-scan-meditation-to-cultivate-mindfulness/ The Five Senses Exercise: https://medcenterblog.uvmhealth.org/wellness/physical/mindfulness-mindful-monday-exercise/ SUBSCRIBE TO GROWING UNCOMFORTABLE - It's FREE, FREE, FREE! LEAVE A VOICEMAIL: https://www.speakpipe.com/GrowingUncomfortable Go to the website to listen to past episodes, find out more about me, and get to social media links: http://growinguncomfortable.com/ Apple: https://podcasts.apple.com/us/podcast/growing-uncomfortable/id1457646546 Spotify: https://growinguncomfortable.libsyn.com/spotify Instagram: https://www.instagram.com/growing_uncomfortable/ Twitter: https://twitter.com/GrowingUncomfo1 FaceBook: https://www.facebook.com/WeAreGrowingUncomfortable/?modal=admin_todo_tour *Contact: growinguncomfortable@gmail.com ALSO: Go to Talk, Tales and Trivia ( http://talktalesandtrivia.com ), to listen to an enlightening and fun podcast about pop culture and trivia. Have fun stumping family and friends with great trivia. It's so much fun! AND...push that PURPLE BUTTON on your iPhone to SUBSCRIBE and give a 5-star REVIEW! LEAVE A VOICEMAIL: https://www.speakpipe.com/talktalesetc Apple Podcasts Talk, Tales and Trivia iHeart Radio: http://www.iheart.com Stitcher:http://www.stitcher.com Instagram: https://www.instagram.com/talktalesandtrivia/ Twitter: https://twitter.com/TalkTalesEtc Facebook: https://www.facebook.com/talktalesandtrivia Go to the website to listen to past episodes and read Stephanie's blog posts: http://talktalesandtrivia.com *Contact: talktalesandtrivia@gmail.com 

Kelvin Chin learned to meditate at age 19 and has been teaching meditation in living rooms, schools, and businesses worldwide — and now via videoconference, phone, Skype, and webinars — for over 40 years. Kelvin was a test subject in the first medical studies on meditation in the U.S.— conducted by Boston cardiologist Herbert Benson, MD, in 1971 (published in Scientific American, 1972). Kelvin has taught people from age 4 to 94 — professional athletes, retirees, teachers, students from elementary school to postdocs, construction workers, clergy, and CEOs. He has taught 1,000's of people this easy-to-learn, non-religious technique of naturally Turning Within — or “learning how to let go.” He often simply calls it “learning how to turn on the opposite switch to the Fight or Flight response.

In this episode, we talked about: (3:22) Going down the right path (4:45) Fertility (12:42) What has my menstrual cycle been like? (18:54) Using pain as a guide (20:23) Birth-control (26:09) Female hormones (30:25) Taking care of your energy (42:13) Is this right for me? (42:37) Trusting your body "Just because something is common, it doesn't mean that is normal" "If we want to create that balance of ying and yang, we need to have more time for ourselves" Marc Sklar: For more than 18 years, Dr. Marc Sklar (aka The Fertility Expert) has been helping couples struggling to conceive empower their fertility naturally with his online fertility programs and virtual consultations. He’s the creator of FertilityTV, a YouTube channel dedicated to natural fertility with over 100,000 subscribers, the founder of the Reproductive Wellness Clinic in San Diego California and the clinical director of MarcSklar.com helping couples via online programs and virtual coaching. He has extensive experience and expertise in treating and resolving the causes of infertility and recurrent pregnancy loss with classical Acupuncture and Chinese Medicines. A Doctor of Acupuncture and Chinese Medicine, Board Certified Herbalist and Oriental Medicine Practitioner, and President of the American Board of Oriental Reproductive Medicine (ABORM), Sklar approaches his patients with an open mind, compassion and a medically integrative perspective. Since completing his master’s degree, Marc has studied with many prominent figures in the field of Oriental Medicine, as well as the Western medical world at large. Working closely with his mentor, local fertility specialist Donna Keefe, Marc has been trained and certified in the treatment of infertility and women’s health. Marc has also trained at the Harvard Medical School, Mind/Body Medical Institute under Dr. Herbert Benson, M.D. and Peg Baim, M.S., N.P., where he became certified in Mind/Body Medicine. Website: https://marcsklar.com/ Instagram: https://www.instagram.com/the_fertility_expert/ Facebook: https://www.facebook.com/thefertilityexpert/ Marc’s free Gift: http://marcsklar.com/fertility_exercise/ Let's connect! Discover Your Confidence 6-week Digital Course: www.amynatalieco.com/dycdigital Find me in Instagram: @amynatalieco WEBSITE: www.amynatalieco.com

This week on the #wednesdaywellbeing show I'm chstting with The President and founder of the CMA JayneyGoddard.  Jayney has spent many years studying mind, body medicine. She is one of the world's leading experts in the natural youth and anti-ageing arena and it's her mission to empower you with all the tips and techniques you need, to look smoking hot AND be happier, healthier, brainier, sexier, stress resilient, leaner, energetic and more joyful than you ever imagined!  Initially a ballerina, Jayney “accidentally” joined the circus as an aerial artiste, which required travel to some of the most far-flung and primitive places in the world. During this time, when there was no access to conventional medicines, she witnessed first-hand the phenomenal power of natural, folk medicines and it was this that inspired her to train in a range of complementary medical disciplines.  Jayney is now founder and president of The Complementary Medicine Association (The CMA) and founder and co-chair of the British Society of Lifestyle Medicine. She has a Master of Science post-graduate degree from UCLan, England; trained in Mind/Body Medicine at Harvard Medical School, USA, under Dr Herbert Benson (the “father” of Mind/ Body Medicine); and runs an international practice in which she uses a range of natural medicine approaches to help clients reach their fullest health potential.   Due to Jayney's extensive training, she always ensures her recommendations are grounded in robust scientific research – so that both her clients, and readers, know her suggestions are fully proven to work.  Jayney says, “Mindset is 99 per cent of the battle. If I can do it, you can too! And I'm here to be your guide on this incredible journey.”  Why Jayney is so passionate about natural approaches to wellness and natural antiaging:  Over the last 30 years, Jayney has dedicated her life to working with people suffering from chronic lifestyle-related conditions, as she herself experienced a life-threatening illness that left her wheelchair-bound for ten years. At her lowest point, she was in hospice care, weighing only 5.5 stone (35kg; 77lbs), and not expected to survive. As a result, she aged dramatically from a “biological” perspective, measuring in at 55 when she was, in reality, only 36. However, Jayney knew in her heart that she had the ability to beat the illness via natural methods, and she did! After coming up with all the recommendations that she writes about in her latest book; “Rewind Your Body Clock – The Complete Natural Guide to a Happier, Healthier, Younger You”, Jayney managed not only to get healthy – but also to rewind her own body clock in the process! Now 55, Jayney's biological clock shows that her body, mind and physical capabilities are a mere 27!Support the show (https://www.paypal.me/AJHarrison27)

We are all predisposed to focus on negative experiences. This tendency is to mostly pay attention to things in a pessimistic way guides our emotional reactions, fears, decision making, and memory processing. Basically, without realizing it we wear a negative pair of glasses, that cloud most go the things in our world through lenses that focus on finding negativity. That is something pretty dramatic. Most of the things you say, do, and feel are being filtered using the negative bias of your brain. If this seems gloom, yes, your brain is doing it. Your mind right now is focusing on the negative picture that I'm trying to paint to you. Is it possible to retrain our brain to focus less on the negative? The answer is YES. There are many things that you can do to reshape this negative conditioning. Most of the negative focus starts in areas of your brain that can change with mental training. Meditation is a proven mind tool to get this done. In meditation, we are training ourselves to guide our brain's internal conversation. We are using self-directed neuroplasticity. Our brain has this amazing ability to be molded and be flexible. You can guide it to change the negative bias. By using neuroplasticity, we are taking advantage of the brain's flexibility and putting it to good use for our well being. How can I train my brain? You can start with a simple meditation technique called the relaxation response. Dr. Herbert Benson from Harvard University researched the brain and found this technique in the 70s. He developed and proved that with solely focusing on one thing for 12- 15 minutes daily, you could change your brain's negative bias. Practicing the relaxation response technique changes neuro-chemical reactions and promotes good hormones that train your brain to reduce stress and cortisol. It also teaches your nervous system to reduce the pessimistic focus and find more relaxation. Meditation: Steps for the relaxation response technique 1. Pick a focus: Find something to focus on your body or your mind. You can pick a word to repeat like “Peace” or “Calm. You can also choose to focus on your breathing. Simply pay attention to your chest or nostrils and notice your breath coming in and out. 2. Find a place: Select a place that you can sit comfortably and that you won't be disturb. Find a body posture that is relaxing and allows you to breathe comfortably. 3. Set a timer: Determine the time you have available to practice and set a timer. You can keep your eyes open or close. Just do whatever feels more relaxing to you. Then begin practicing the technique and focus on your point of attention. During your practice, when your mind wanders or gets distracted, take a pause. Do not get upset as this is part of training your unruly brain. It happens to everybody. When you notice the wandering, simply return to your point of focus and carry on. Final Thoughts Think about the big picture. Wouldn't it be great if you could have a more balanced brain that helps you make better decisions? It would be life-changing to have a mind that can cope in a resilient way when challenges arise instead of freaking out. Would it be liberating to have better attention, memory, and be able to stay present as your life evolves around you? If you haven't tried meditation today, please give it a go. What do you have to lose? If you struggle to find your way through starting your meditation practice, please feel free to contact me. I'll be happy to help and guide you into starting a more mindful and resilient life. One question Are you willing to give meditation a try? One quote A mind that is stretched by a new experience can never go back to its old dimensions. Oliver Wendell Holmes, Jr.

Topics included in this episode Meeting Karen in one of Mary Cravet's weekly Watch Us THRIVE Zoom calls. Debbie Ford was an American self-help author, coach, lecturer, and teacher, most known for the New York Times best-selling book, The Dark Side of the Light Chasers, which aimed to help readers overcome their shadow side with the help of modern psychology and spiritual practices. Spiritual bypass or bypassing is a tendency to use spiritual ideas and practices to sidestep or avoid facing unresolved emotional issues, psychological wounds, and unfinished developmental tasks We give Karen a version upgrade to “K2.0.” Dr. Herbert Benson coined the term "Relaxation Response" and is defined as your personal ability to encourage your body to release chemicals and brain signals that make your muscles and organs slow down and increase blood flow to the brain. Karen calls this “peace brain.” Karen and John share their mutual love for music. John shares a bit about his musical background. They discuss the healing properties of music. Karen talks about her personal healing experience listening to Jason Mraz's song “I'm Yours.” They agree that music is healing and music is medicine. Karen describes EFT Tapping, “Emotional Freedom Techniques.” “In 2008, I was hit and run over by a car.” Her story is here and talks about the following experiences she had at the Esalen Institute in NorCal and the Chopra Center in SoCal. Karen has a healing experience with an Ayurvedic doctor and experiences “The compassionate witnessing presence for the experience another is having.” Karen describes another “defining moment” in her life. After visiting Esalen and SoCal, Karen makes a brave move from New Jersey to California. Karen's top-3 influences: Marianne Williamson Debbie Ford and Caroline Myss Karen leaves us with her final thought… “Remain curious about what might be possible.” To experience a complete EFT Tapping session with Karen working with our Co-Host Lisa Victora who's in the U.K., visit the YouTube video “Alternative Health Tools with Karen Berzanski on EFT Tapping.” Contact Karen Karen BerzanskiTheLuckySoul.com Contact Us Alternative Health Tools You can find us on Apple Podcasts, Google Podcasts, Spotify, and anywhere else you get your podcasts. Contact co-hosts Lisa Victoria and John Biethan. Leave us a message on our Contact Page. Produced by John Biethan.

Topics included in this episode Meeting Karen in one of Mary Cravet’s weekly Watch Us THRIVE Zoom calls. Debbie Ford was an American self-help author, coach, lecturer, and teacher, most known for the New York Times best-selling book, The Dark Side of the Light Chasers, which aimed to help readers overcome their shadow side with the help of modern psychology and spiritual practices. Spiritual bypass or bypassing is a tendency to use spiritual ideas and practices to sidestep or avoid facing unresolved emotional issues, psychological wounds, and unfinished developmental tasks We give Karen a version upgrade to “K2.0.” Dr. Herbert Benson coined the term "Relaxation Response" and is defined as your personal ability to encourage your body to release chemicals and brain signals that make your muscles and organs slow down and increase blood flow to the brain. Karen calls this “peace brain.” Karen and John share their mutual love for music. John shares a bit about his musical background. They discuss the healing properties of music. Karen talks about her personal healing experience listening to Jason Mraz’s song “I’m Yours.” They agree that music is healing and music is medicine. Karen describes EFT Tapping, “Emotional Freedom Techniques.” “In 2008, I was hit and run over by a car.” Her story is here and talks about the following experiences she had at the Esalen Institute in NorCal and the Chopra Center in SoCal. Karen has a healing experience with an Ayurvedic doctor and experiences “The compassionate witnessing presence for the experience another is having.” Karen describes another “defining moment” in her life. After visiting Esalen and SoCal, Karen makes a brave move from New Jersey to California. Karen’s top-3 influences: Marianne Williamson Debbie Ford and Caroline Myss Karen leaves us with her final thought… “Remain curious about what might be possible.” To experience a complete EFT Tapping session with Karen working with our Co-Host Lisa Victora who’s in the U.K., visit the YouTube video “Alternative Health Tools with Karen Berzanski on EFT Tapping.” Contact Karen Karen BerzanskiTheLuckySoul.com Contact Us Alternative Health Tools You can find us on Apple Podcasts, Google Podcasts, Spotify, and anywhere else you get your podcasts. Contact co-hosts Lisa Victoria and John Biethan. Leave us a message on our Contact Page. Produced by John Biethan.

Our beliefs about illness may sometimes help in our healing. These authors share insights on how this occurs:Rilke's book (Stephen Mitchell translation for Kindle)Jerome Groopman's Amazon pageKate Bowler's bookThe PLOS ONE study on placebos for IBS

#MindfulnessofBreathing is a widely practiced meditation designed to cultivate a fuller awareness of the present moment. By focusing intently on each breath or cycle of breathing, practitioners learn to relax the body and slow the mind, resulting in greater understanding of one's thoughts. Mindfulness of Breathing Meditation - Balance by ...blog.buddhagroove › mindfulness-of-breathing-meditation Body scan. The purpose of this body scan mindfulness exercise is simply to notice your body. It is not necessarily about relaxing your body, however this may occur as a kind of side effect. It is simply about being aware of your body, in this present moment. #Bodyscanmindfulness .livingwell› mindfulness-exercises-3 Mindfulness is the psychological process of purposely bringing one's attention to experiences occurring in the present moment without judgment,[1][2][note 1][3][4] which one develops through the practice of meditation and through other training.[2][5][6] Mindfulness derives from sati, a significant element of Buddhist traditions,[7][8] and based on Zen, Vipassanā, and Tibetan meditation techniques.[9][10][note 2] Though definitions and techniques of mindfulness are wide ranging.[16] Individuals who have contributed to the popularity of mindfulness in the modern Western context include Thích Nhất Hạnh (1926– ), Herbert Benson (1935– ), Jon Kabat-Zinn (1944– ), and Richard J. Davidson (1951– ).[17][18][19] Clinical psychology and psychiatry since the 1970s have developed a number of therapeutic applications based on mindfulness for helping people experiencing a variety of psychological conditions.[19] Mindfulness practice has been employed to reduce symptoms of depression,[20][21][22] to reduce stress,[21][23][24] anxiety,[20][21][24] and in the treatment of drug addiction.[25][26][27] Programs based on mindfulness models have been adopted within schools, prisons, hospitals, veterans' centers, and other environments, and mindfulness programs have been applied for additional outcomes such as for healthy aging, weight management, athletic performance, helping children with special needs, and as an intervention during the perinatal period. Clinical studies have documented both physical- and mental-health benefits of mindfulness in different patient categories as well as in healthy adults and children.[3][28] Research studies have consistently shown a positive relationship between trait mindfulness (see below) and psychological health.[29][30] The practice of mindfulness appears to provide therapeutic benefits to people with psychiatric disorders,[31][32][33] including moderate benefits to those with psychosis.[34][35][36] Studies also indicate that rumination and worry contribute to the onset of a variety of mental disorders,[37][38][39] and that mindfulness-based interventions significantly reduce both rumination and worry.[39][40][41] Further, the practice of mindfulness may be a preventive strategy to halt the development of mental-health problems.[42][43] However, critics have questioned both the commercialization and the over-marketing of mindfulness for health benefits - as well as emphasizing the need for more randomized controlled studies, for more methodological details in reported studies and for the use of larger sample-sizes.[3][need quotation to verify][30][44] In 2017, Richard J. Davidson cautioned against expecting too much of mindfulness interventions: weki --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/vegansteven/message

Meditation and mindfulness – what are they? The terms can mean so many things to so many people, but the science is clear: a small practice of it can be life-changing. Let’s dip our toes in the water together and meditate, with a very short walking meditation session. Please let me know how it goes by being in touch!   LET’S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information   RESOURCES AND SOURCES (some links may be affiliate links) Relaxation Revolution, Herbert Benson, MD Wherever You Go, There You Are, Jon Kabat-Zinn Mindfulness Meditation and Relaxation Response Affect the Brain Differently, harvard.edu/gazzette Meet Mr. Mindfulness: How Jon Kabat-Zinn Brought Mindfulness to the Masses, parade.com What's the Difference Between Meditation and Mindfulness, chopra.com Harvard Neuroscientist: Meditation Not Only Reduces Stress, Here's How It Changes Your Brain, washingtonpost.com From the article: There is not sufficient data generated yet to answer this question. Some studies suggest that practicing even 5-10 minutes a day can provide some benefits. Some studies suggest that there is a correlation between change in symptoms and amount of practice (i.e. those that practiced more derived greater benefits).  Website of that neuroscientist Early article about the gut-brain axis  3 Simple Strategies to Help You Focus and De-Stress, mayoclinic.org The Long Road Turns to Joy: A Guide to Walking, Thich Nhat Hanh   DISCLAIMER Neither I nor my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.  

I share my personal story of how the death of my father impacted me and the work that I do. The CDC indicates that heart disease is the leading cause of death among men and women regardless of race or ethnicity. Also, one person dies every 37 seconds in the U.S. This accounts for approximately 647,000 deaths a year. One of the driving forces behind heart disease is stress. Stress increase our blood pressure and leads to an onverall uneasy feeling. This in turn leads many people to overeat, use alcohol and smoke. Is there something we can do to combat stress and heart diseaes? Yes! Dr. Herbert Benson, Harvard Medical School Cardiologist created the relaxation response method. This incorporates yoga, meditation and progressive muscle relaxation. The common factor among all of these is breath control. As our amygdala sounds the alarm in our bodies when under stress, the hypothalamus trigers the SNS for flight or flight. This does not have to be in response to coming face to face with a bear. It could simply be opening your mail and seeing a high medical bill. Breathing exercisees can put you at ease and help you to not only deal with stress, but improve your health. Join me in a free breath group where you learn how to using breathing exercises to become healthier and happier. Go to Coachwherever.com and sign up on the homepage.

Stress effects so may of us in todays hectic world. In this episode we will take a look at what stress is, the physiological response on the body to stress and how we can create the opposite, which is known as the relaxation response. Practice reducing your stress today!

#Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there's a “right” or “wrong” way to think or feel in a given moment. Mindfulness is the psychological process of purposely bringing one's attention to experiences occurring in the present moment without judgment,[1][2][note 1][3][4] which one can develop through the practice of meditation and through other training.[2][5][6] Mindfulness is derived from sati, a significant element of #Buddhist traditions,[7][8] and based on #Zen, Vipassanā, and Tibetan meditation techniques.[9][10][note 2] Individuals who have contributed to the popularity of mindfulness in the modern Western context include Thích Nhất Hạnh (1926– ), Herbert Benson (1935– ), Jon Kabat-Zinn (1944– ), and Richard J. Davidson (1951– ) --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/vegansteven/message

From the depths of the sea to the depth of the internet, Night Call is dishing out all the info about creepy squids, happy octopus cities, and energy drink conspiracy theories. PLUS the Night Call correction desk, and some personal TM experience.  NIGHT CALL BOOK CLUB JULY BOOK ANNOUNCED! For access, CHECK OUT THE NIGHT CALL PATREON (https://www.patreon.com/NightCall) ! Support the show for as little as $1 a month! Call in to Night Call at 240-46-NIGHT Articles and media mentioned this episode: Article, LiveScience, "Ancient 'Loch Ness Monster' from Antarctica Breaks a Record for Body Size"  (https://www.livescience.com/65707-loch-ness-monster-plesiosaur-antarctica.html) Article, Science Alert, "Biologists Have Discovered an Underwater Octopus City And They're Calling It Octlantis" (https://www.sciencealert.com/marine-biologists-discover-an-underwater-octopus-city-octlantis-jervis-bay-australia) Article, Gawker, "Crazy Lady Exposes Monster Energy Drinks as Satanic Conspiracy" (https://gawker.com/crazy-lady-exposes-monster-energy-drinks-as-satanic-con-1656799585) Article, BBC, "How modern life is transforming the human skeleton" (http://www.bbc.com/future/story/20190610-how-modern-life-is-transforming-the-human-skeleton) Film, The Day of the Triffids (https://www.imdb.com/title/tt0055894/?ref_=nv_sr_2?ref_=nv_sr_2) Book, The Relaxation Response (https://www.indiebound.org/book/9780380006762) by Herbert Benson, MD Video, Elbow Squid (https://www.youtube.com/watch?v=aJV5mH3YY70) "Night Call" by 4aStables (https://www.4astables.com/) . Music used is "Crap Transition" by Jesse Spillane (https://www.jessespillane.com/) . Additional sfx from freesound.org (https://freesound.org/) . Learn more about your ad-choices at https://news.iheart.com/podcast-advertisers

  The Relaxation Response is the title of a book written by Dr. Herbert Benson in the '60s, all he wrote about is still true today and has been true for thousands of years with thousands of teachers telling us "Calm Your Mind" and you will be healthier, happier and more successful. However, we resist this and my aim is that by listening to this podcast you will let go of the resistance and reap all the benefits of The Relaxation Response. Cmon! It's easy, I will show you how and why! All you have to do is listen... Relaxing, :) Matt

Dr. Zaklin earned his Master of Arts from Teachers of Columbia University and his Doctor of Medicine (MD) from the University of Virginia. He completed his training in Internal Medicine at Massachusetts General Hospital, a teaching hospital of Harvard Medical School. There he studied Mind-Body Medicine with Dr. Herbert Benson and The Benson-Henry Institute. After serving on faculty at Harvard Medical School, Dr. Zaklin continued his work with Partners within the Spaulding Rehab network. In his current position within Partners he works with geriatric patients in Skilled Nursing facilities. He also maintains a private practice in Integrative Medicine and Cannabis Therapeutics in Salem, Massachusetts.In addition to his formal training, he has also trained in integrative medicine, geriatric medicine, functional medicine, herbal medicine, energy medicine, nutrition, yoga, and cannabis therapeutics. He views the Endocannabinoid System (ECS) as a key link to understanding the connection between the mind, body and spirit. Utilizing his combined training, he partners with his patients in helping optimize their ECS and thus achieve a natural, authentic state of balance. As an accomplished musician, he has a particular interest in the link between the ECS and music. In this week's podcast we explore a beautiful marriage of medicine and plants and how when we honour the two together we have a greater imapct on our health holistically. Dr Zaklin is passionate about cannabis as a medicine especially when understood from the point of view that the plant feeds our endocannadoid system. He is equally passionate about the terpenese and he explains to use how they work with cannabis and with our body. He talk about how adult use is affecting the reputation off cannabis how we will use cannabis and other plants in the future as our daily health care.Find and Learn from at the following links www.RyanZaklinMD.com, twitter: https://twitter.com/RyanZaklinMDFB: https://www.facebook.com/RyanZaklinMD/http://practicalneurology.com/2016/12/cannabinoids-and-the-endocannabinoid-system-emerging-trends/To learn more about plants & your health from Colleen at LabAroma check out this informative PDF: https://mailchi.mp/2fe0e426b244/osw1lg2dkhDisclaimer: The information presented in this podcast is for educational purposes only, and is not intended to replace professional medical advice. Please consult your doctor if you are in need of medical care, and before making any changes to your health routine.

For the current class schedule, check out www.loveyogastudios.com⁣ ⁣ For the next Yoga for Anxiety Workshop check out https://loveyogastudios.com/yoga-for-anxiety/⁣ ⁣ Follow Suzanne on Instagram @loveyogastudios or @lovestrongadventures to join the community on the next hike or outdoor Oregon adventure.⁣ ⁣ She is also on Facebook as Love Yoga Studio.⁣ ⁣ Check out guided meditations from Love Yoga’s “How Yoga Helps” Podcast: https://open.spotify.com/show/3FJXSAwUxPwbt7rHfhJTjI?si=AAV-sVy_QQ29m5Z-LK9Y7w⁣ ⁣ Check out the book “The Relaxation Response” by Herbert Benson

Download This is an exclusive interview with Elizabeth Gibson from Dreamshadow, a segment from the Psychedelics Today, Navigating Psychedelics Masterclass, Lessons on Self Care and Integration. 3 Key Points: A common mistake people make is thinking all of the work happens in the session, when really only a portion of the work happens in the session, and the rest happens afterward during integration. It's important not to isolate yourself after this work, it's important to search out people who will be understanding of your experience. Elizabeth compares journeywork to planting a seed. You can't grow a whole plant in one session, you simply plant the seed. You determine how it grows by how you water and cultivate it (integrate it), it's a process that can't be rushed. Support the show Patreon Leave us a review on iTunes Share us with your friends – favorite podcast, etc Join our Facebook group - Psychedelics Today group – Find the others and create community. Navigating Psychedelics Trip Journal                                                  Integration Workbook Show Notes Integration Integration is one of the most important aspects of work with extraordinary experiences “How do you take material that's come up and bring it into your everyday life? How do you realize the benefit of the intense work that you've done?” - Elizabeth Elizabeth's Background Elizabeth has been facilitating Breathwork for 23 years She was a part of MDMA trials in the 80’s when it was legal Elizabeth helped edit the MDMA Assisted Psychotherapy Manual Integrating the Experience A common mistake that people make is thinking all of the work is in the session itself, but really that's only half of the work. The other half of the work happens after leaving the session, the integration. Integration is about being more present with ourselves in every moment, not just yearning to get back to the state of the session The long term subtle changes that happen over time are the most important Stan Grof says that aerobic activity like swimming, running, etc is a way of connecting with energy and feelings that operate at deeper levels Elizabeth says she likes drawing immediately after an experience to work with it symbolically, and then journaling a day or two later once she is able to verbalize her experience “Just do it before you think too much about it” Community Benefits It's important not to isolate yourself after this work “The principle of community is really important. We can't do this work completely on our own.” - Elizabeth We are all the descendants of successful tribes It's important to search out people who will be understanding of your experience If there is somatic stuff happening in the body, it is a good idea to do some body work, such as deep tissue massage On the other side, if we are holding the space for others who went through a session, it's important for us to make ourselves available for them Just to talk and to be heard is so important on its own Email follow up is tricky because a person can pour their heart out or be very vague or not get deep in their email The email follow up method is also tricky because of difficult response time and interpretation of responses Facebook groups can be a helpful way of finding the others and creating community to be able to reach out to understanding individuals Elizabeth says it's like the analogy of seeds being planted, you decide how you want it to grow and how you cultivate it Acting too quickly after an experience isn't always the best idea, its best to keep it slow Journeywork Tips Safe setting Access to people who will be able to support you afterwards Links website About Elizabeth Elizabeth Gibson, M.S., holds a bachelor’s degree in literature and a master’s degree in biology from The University of Tulsa. She has completed Herbert Benson’s Clinical Training in Mind/Body Medicine at Harvard Medical School. Previously she worked as a consultant at Arthur D. Little, Inc., and Radian Corporation in the areas of environmental protection and food research. She is a writer, editor and homemaker with interests in environmental literacy, yoga, music and gardening. Elizabeth is the editor of Stanislav Grof ’s The Ultimate Journey: Consciousness and the Mystery of Death and a contributor to the teaching manual MDMA-Assisted Psychotherapy for the Treatment of Posttraumatic Stress Disorder, both published by the Multidisciplinary Association for Psychedelic Studies. For the past 12 years, she has been responsible for local news for the Town of Pawlet, and from 2008 – 2014 she was the editor of the weekly environment section for the Rutland Herald and Montpelier Times Argus newspapers in Vermont.

Susan Slack, a certified hypnotherapist with Slack & Young Institute of Hypnosis discusses how hypnotherapy works, and how it is utilized in behavioral health therapies.  Susan also speaks about how hypnotherapy has been incorporated into healthcare for centuries and how it is utilized in healthcare today.  Benefits from hypnotherapy, incorporation into health care plans can help patients and providers become more mindful in health conscious decisions and behaviors. Objectives: Upon completion of this CME event, program participants will be able to: Describe the history of hypnosis. Give examples in how hypnosis works - what it is and what it is not. Identify which patients can best benefit from hypnotherapy. CME credit is only offered to Ridgeview Providers for this podcast activity. Complete and submit the online evaluation form, after viewing the activity.  Upon successful completion of the evaluation, you will be e-mailed a certificate of completion within 2 weeks.  You may contact the accredited provider with questions regarding this program at rmccredentialing@ridgeviewmedical.org. Click on the following link for your CME credit:  CME Evaluation: Hypnosis - Efficacy as Complementary Care (**If you are listening to the podcasts through iTunes on your laptop or desktop, it is not possible to link directly with the CME Evaluation for unclear reasons. We are trying to remedy this. You can, however, link to the survey through the Podcasts app on your Apple and other smart devices, as well as through Spotify, Stitcher and other podcast directory apps and on your computer browser at these websites. We apologize for the inconvenience.)  The information provided through this and all Ridgeview podcasts as well as any and all accompanying files, images, videos and documents is/are for CME/CE and other institutional learning and communication purposes only and is/are not meant to substitute for the independent medical judgment of a physician, healthcare provider or other healthcare personnel relative to diagnostic and treatment options of a specific patient's medical condition.”   FACULTY DISCLOSURE ANNOUNCEMENT  It is our intent that any potential conflict should be identified openly so that the listeners may form their own judgments about the presentation with the full disclosure of the facts. It is not assumed any potential conflicts will have an adverse impact on these presentations. It remains for the audience to determine whether the speaker’s outside interest may reflect a possible bias, either the exposition or the conclusions presented. Planning committee members and presenter(s) have disclosed they have no significant financial relationship with a pharmaceutical company and have disclosed that no conflict of interest exists with the presentation/educational event.   Show Notes: Susan Slack, a certified hypnotherapist spoke at Ridgeview's Live Friday CME series on January 25, 2019. Susan was a nurse for 25 years in surgery and critical care. She then earned her masters degree in human development at St. Mary's University; and she currently works as a registered clinical hypnotherapist and owns and operates Slack and Young Institute of Hypnosis in Eden Prairie, Minnesota. Hypnosis has a long history that is a bit of a rollercoaster. Hypnosis today, however, has become more synonymous with mindfulness and mindful meditation. Franz Anton Mesmer was an Austrian physicist who was intrigued by the notion of magnets and their ability to heal people. His energy and the energy of others surrounding the client would be directed toward the client. The client would become lethargic, or "mesmerized" by this process. He published his findings and was supported by the medical community. It turns out, however, that the magnets never really had anything to do with it, and the French Royal Commission ended up putting the kibosh on Mesmer's work and reputation, calling him a Charleton. Another Frenchman, Marquis de Puysegur, was very curious about Mesmer's work, and he began working with people using Mesmer's techniques, but he used talk, and the patient listened, and answered the magnetizer. The magnetizer needed to be non-judgmental. The patient would then devise their own diagnosis and treatment plan in this enchanted state. Hypnosis went on to have other applications such as surgical anesthesia, until chloroform. Hypnobirthing and mental health applications came about as well. Sigmund Freud attempted hypnosis, but it turns out with poor success as he was not a very good hypnotist. Milton Erickson, the father of modern hypnosis, became a psychiatrist. He had a propensity to use stories and had a lulling voice. He effected many cures with his hypnotherapy. The Mayo brothers had an affinity for hypnosis and appreciated it's health modality. In the 1950's, the American and British medical associations acknowledged this, not to mention even the Pope gave his stamp of approval for hypnosis. Presently, hypnosis is studied and implemented with the use of technology. We can now actually see what's happening in the brain. Hypnosis is not sleep or unconsciousness. You are not losing control, or being lobotomized. Hollywood has created a bit of a monster of hypnosis. It gets a sinister vibe. At the end of the day, though, we are all hypnotized regularly, such as while driving long distances. The subconscious-unconscious comes to the forefront. Concept of time is lost as the conscious mind takes a back seat. However, the brain still brings forth the self-preserving conscious mind when danger enters into the equation. Athletes and creative people are "in the zone" of performing and this is also a form of hypnosis. Again, the concept of time fades as we are in the subconscious-unconscious state. Television and daydreaming are other forms of hypnosis. 17:20 Chap 2: What is hypnosis, anyway? The conscious mind represents about 5%. This is analytical, judgmental and logical. The problem-solver part of the brain. 95% of the mind is the "global mind". It is a compilation of sub and unconscious brain. Our needs are taken care of here. All of our experiences in life are stored here. Not in a linear fashion, and all at the forefront. Our beliefs and values happen here. And this is why we behave the way we do. Our neurological connections are always changing. We can actually see this working now with the use of functional MRI and PET scans. This part of the brain is changing throughout our life, but it s 1005 loyal to the individual. Our experiences dictate our behaviors. Plain and simple. Just like the crawling versus walking example. Constant updating of data, but the old data and their usefulness does not go away. Sometimes the data does not update, and that's where hypnosis comes into play. Hypnosis deals with the "global mind". For instance, quitting smoking, losing weight, etc., requires a delving into the experiential part of the mind, as opposed to the linear, judgmental part. Neurons connect based on experiences. Eating for comfort, as an example. The conscious brain says you won't eat the ice cream, but the global mind will overrule the conscious mind every time; because this is the part of the brain in charge of our "needs". It's not always bad, though. This is where we have developed survival techniques and coping mechanisms. Sometimes, though, these neural connections have hooked up in ways that can be self-destructive. Creating new connections, though , is necessary in life to maintain and improve health and happiness, especially when we have resources in life, or perhaps when a negative influence is removed from life. With hypnosis, the neurons are repositioned. As an example, the concept of food moving to the need for energy as opposed to the need solely for comfort. The brain in it's entirety is now in agreement. This is hypnosis in a nut shell. Smoking urge and desire can be greatly impacted by hypnosis, due to the restructuring of neural connections. Hypnotization can be measured by fMRI, and there is a shifting of activity from left to right. Alpha waves occur predominately which is what is associated with relaxation. A strong connection is seen with the emotional aspect of the brain. Crying and intense emotions may manifest during hypnosis. Dr. Herbert Benson published a book, The Relaxation Response. He found there are many physical benefits from hypnosis: blood pressure, glucose use, oxygen demand, etc. Prior to hypnosis, the client is asked exactly what it is they want and how they hop to benefit. The hypnotist can then suggest exactly what it is the client wants based on the pre-hypnosis interactions. If the suggestion is aligned with the wants of the client, we can make those new connections easier. The global mind is brilliant at adaptation. This is the essence of the "survival of the fittest". Who benefits from hypnosis? Anyone can actually. Common clinical uses are in smoking, obesity, phobias, sleep issues, but also asthma, allergies and other common medical ailments. Agoraphobia can be greatly improved by hypnosis. Childbirth, pain management, self-esteem and self-confidence are also common indications for hypnosis. Self-hypnosis is beneficial for feeling and behavior change. However, the benefits can be much greater with a hypnotherapist, because once you get to the places of the brain where the new connections are happening, someone trustworthy guiding you through those experiences have a deeper impact on affecting a positive change. Mindful meditation and visualization can become hypnosis, and there are nuances to be appreciated. At the end of the day, though, a professional who understands these principles an nuances and can help the client achieve meaningful change is imperative. As Susan states, you, the client are in control always, during hypnosis. You are not going to be directed to do anything that you do not want to do, and as Susan states, when or if prompted to do something that is our of your comfort zone, your conscious mind will intercede. We would like to thank Susan Slack for her time and presentation today, and for furthering our understanding of hypnosis, as well as debunking some common misconceptions of this very useful therapy.

When we feel pain, it can be almost impossible to take our minds off of it. But how we think about our pain and the language we use to talk about it can be extremely influential in how we experience and try to resolve it. After all, our physical bodies have a way of reflecting our psychological and emotional processes. This week’s guest, Steve, a writer and educator (among other previous careers), opens up about his chronic “standard low back thing,” but when he first experienced severe symptoms of back pain, he describes thinking he had "broken" his back and refers to feeling "disabled" during that time. In this episode, follow along with Steve’s transformation from then to now, where he strives to mentally respond to recurrences of pain with calm mindfulness, situational awareness, and practical solutions rather than letting his pain or his thoughts about it define him. Key Points from this Episode: Reevaluating whether we have to accept familiar, “standard” pain as part of our lives Optimizing our bodies’ self-repairing functions Combating low back pain through core stability and strength, which is more complex than simply “working the abs” Introducing Robin McKenzie’s system of diagnosis and treatment for specific lower back pain at the spinal level Stressing our bodies during air travel through both mechanical strain and biochemical disruptions (rest, nutrition, hydration) Fulfilling work can still involve physical tolls that may become intolerable Exploring Parker Palmer’s undivided life philosophy Comparing longer-term “balance” versus the best (and mutable) “mix” in the moment Pain tolerance Appreciating the role of language in the experience of pain Understanding different pain-coping personality types Checking in with yourself and learning what to pay attention to through mindfulness and self-knowledge Links Related to This Episode: The Everyday Pain Guide Facebook Page — https://www.facebook.com/everydaypainguide FB Group: “Everyday Pain Forum” — https://www.facebook.com/groups/everydaypainforum/ Stop Everyday Pain on Twitter — https://twitter.com/noeverydaypain IBPA — http://www.ibpa-online.org/page/MissionVision Ben Franklin awards — http://ibpabenjaminfranklinawards.com/ Steve Peha — https://www.ttms.org/steve_peha/steve_peha.htm Be a Better Writer — https://www.amazon.com/Be-Better-Writer-School-Anyone/dp/0997283106 Parker Palmer http://www.couragerenewal.org/parker/#bio Robin McKenzie — http://www.mckenzieinstitute.org/about-us/the-legend-of-the-mckenzie-method/ Herbert Benson — https://www.bensonhenryinstitute.org/about-us-dr-herbert-benson/ http://www.relaxationresponse.org/ Pain language: impact to pain experience — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4589930/ Pain education: impact to pain experience — http://www.clinicalpainadvisor.com/painweek-2016/positive-impact-of-pain-education/article/521717/ Music from this Episode: Eric and Magill – https://ericandmagill.bandcamp.com/ Samuel Vas-Y - https://samyel.bandcamp.com/

Todays relaxation response technique is technically called Autogenic Training. It’s a technique that is credited to Dr. Johannes Schultz and was popularized in the 90’s by Dr. Herbert Benson’s book - The Relaxation Response and has to do with the power of verbal suggestion. Now these verbal suggestions called orientations, can be thought of as a type of self hypnosis. This is different than an affirmation because we are going to take the verbal suggestions into the body to help it relax, not just repeat something in our minds. Once you’ve used this phrase though and effectively calmed your body down, you should be able to pull it out in a pinch and repeat it silently to yourself and have some of the same effect. It's perfect to use when your heart is racing before a doctors appointment or during the two week wait when you find yourself extra anxious. When you use autogenic training, you are essentially bypassing your conscious mind in order to instruct your body to relax via your subconscious mind. Autogenic Training sounds so formal and stuffy though- so I decided to rename it today to verbal suggestions so you can calm the frick down. Today's episode is brought to you by, Pregnancy Brain, by Parijat Deshpande. You can find it anywhere books are sold or at pregnancybrainbook.com.

På 60-talet kunde Dr Herbert Benson visa på sambandet mellan kropp och sinne i ett experiment han gjorde på Harvard Medical School. Apor blev belönade om de med tankens kraft kunde styra sitt eget blodtryck. Detta blev inledningen på Dr Bensons arbete med att visa hur mycket vårt sinne styr vår fysiska hälsa.

På 60-talet kunde Dr Herbert Benson visa på sambandet mellan kropp och sinne i ett experiment han gjorde på Harvard Medical School. Apor blev belönade om de med tankens kraft kunde styra sitt eget blodtryck. Detta blev inledningen på Dr Bensons arbete med att visa hur mycket vårt sinne styr vår fysiska hälsa.

På 60-talet kunde Dr Herbert Benson visa på sambandet mellan kropp och sinne i ett experiment han gjorde på Harvard Medical School. Apor blev belönade om de med tankens kraft kunde styra sitt eget blodtryck. Detta blev inledningen på Dr Bensons arbete med att visa hur mycket vårt sinne styr vår fysiska hälsa.  

For this Practically Perfect Parenting Podcast you should just let yourself relax, let go of all expectations, and tune in. You can even practice being bored, because one part of the secret to self-regulation is that it’s all about embracing your boringness (Spoiler alert, Sara gets bored at the end). Another way of putting this, is that the deep secret to self-regulation (which John shares in this episode) is to repeatedly focus on one comforting thing that is—or becomes—boring (for you science types, that means focusing in on one comforting stimulus). Another big part of the secret to self-regulation is mindful acceptance. Of course, you probably know that mindful acceptance is from Buddhist philosophy, but the concrete application of mindful acceptance involves accepting the fact that you will always get distracted and won’t ever be able to meditate or use progressive muscle relaxation perfectly. You can only strive to be imperfectly mindful (and you shouldn’t even strive to hard for that). If you make it through this podcast episode without falling asleep, then you might be able to answer one of the following questions: According to Herbert Benson, What are the four parts of the “relaxation response.” What’s the problem with counting sheep as a method for dealing with insomnia? What was the spiritual mantra that John shared? And if you can answer one of these questions and be the first person to post it on our Facebook page, then you will win something—something in addition to having that warm, positive feeling of having been the first person to post the answer.

Healthy Lifestyle Challenge #1. Set aside 5 minutes today. Sit comfortably. Close your eyes. Breathe in. Breathe out. Breathing is an unusual bodily function in that it is both involuntary and voluntary. Breathing is also managed in the unconscious, but at any moment we can grab the controls and consciously change how we breathe.Dr. Herbert Benson argued that controlling breathing in this way triggers the parasympathetic nervous system (link is external) to come online and counter our sympathetic nervous system’s fight or flight response to daily stresses. In effect, the relaxation response is the anti-fight or flight response. Subsequent research has backed up and expanded Benson’s argument.Source: https://www.psychologytoday.comMetamorphus is an organization dedicated to helping people using modern day tools in a world that's always changing. Our goal is to provide a free and accessible resource to those suffering from mental health worldwide. Together, we can revolutionize the mental health crisis that is unfolding today with your help. You can expect helpful content like: - Daily Lifestyle Challenges- Introspective Interviews with Leading Professionals- Healthy Living Tips & Advice- Personal Mental Health Struggle StoriesPlease contact us if you would like to chat, feedback, and guest queries. Email - info@metamorphus.orgWebsite - metamorphus.orgFollow Us on Social Media Instagram - https://www.instagram.com/metamorphus_org/Twitter - https://twitter.com/Metamorphus_OrgFacebook - https://www.facebook.com/Metamorphus.org/Mark Metry - https://www.instagram.com/markmetry/Brendan Cutuli - https://www.instagram.com/cutulib/

Healthy Lifestyle Challenge #1. Set aside 5 minutes today. Sit comfortably. Close your eyes. Breathe in. Breathe out. Breathing is an unusual bodily function in that it is both involuntary and voluntary. Breathing is also managed in the unconscious, but at any moment we can grab the controls and consciously change how we breathe.Dr. Herbert Benson argued that controlling breathing in this way triggers the parasympathetic nervous system (link is external) to come online and counter our sympathetic nervous system’s fight or flight response to daily stresses. In effect, the relaxation response is the anti-fight or flight response. Subsequent research has backed up and expanded Benson’s argument.Source: https://www.psychologytoday.comMetamorphus is an organization dedicated to helping people using modern day tools in a world that's always changing. Our goal is to provide a free and accessible resource to those suffering from mental health worldwide. Together, we can revolutionize the mental health crisis that is unfolding today with your help. You can expect helpful content like: - Daily Lifestyle Challenges- Introspective Interviews with Leading Professionals- Healthy Living Tips & Advice- Personal Mental Health Struggle StoriesPlease contact us if you would like to chat, feedback, and guest queries. Email - info@metamorphus.orgWebsite - metamorphus.orgFollow Us on Social Media Instagram - https://www.instagram.com/metamorphus_org/Twitter - https://twitter.com/Metamorphus_OrgFacebook - https://www.facebook.com/Metamorphus.org/Mark Metry - https://www.instagram.com/markmetry/Brendan Cutuli - https://www.instagram.com/cutulib/

The First in a Series of Radio Shows hosted by Scott Cluthe and Claire Applegate, (Papin), for Wisdom Radio in the early 2000's. These shows and guests represent Timeless Wisdom applicable Today in the Now. The first show is with Joan Borysenko PhD, and is about her Hay House Publication Inner Peace for Busy People. About Joan Borysenko: This distinguished pioneer in integrative medicine is a world-renowned expert in the mind/body connection. Her work has been foundational in an international health-care revolution that recognizes the role of meaning, and the spiritual dimensions of life, as an integral part of health and healing. After graduating magna cum laude from Bryn Mawr College in 1967, Dr. Borysenko earned her doctorate in Medical Sciences from the Harvard Medical School, where she completed post-doctoral training in cancer cell biology. Under the tutelage of Herbert Benson, M.D., who first identified the relaxation response and brought meditation into medicine, she was awarded a Medical Foundation Fellowship and completed her third post-doctoral fellowship in psychoneuroimmunology. In the early 1980’s Dr. Borysenko co-founded a Mind/Body clinic with Dr. Benson and Dr. Ilan Kutz, became licensed as a psychologist, and was appointed instructor in medicine at the Harvard Medical School. Her years of clinical experience and research culminated in the 1987 publication of the New York Times best seller, Minding the Body, Mending the Mind. . Author or co-author of 13 other books and numerous audio and video programs, including the Public Television special Inner Peace for Busy People, she is the Founding Partner of Mind/Body Health Sciences, LLC located in Santa Fe, New Mexico.

Na zdjęciu poniżej, ciekawski, otwarty i niezależnie myślący kardiolog, dr Herbert Benson, który po przebadaniu ludzi stosujących Medytację Transcendentalną zauważył, że powoduje ona reakcję dokładnie odwrotną do reakcji walki i ucieczki. Reakcję tę nazwał "REAKCJĄ RELAKSACYJNĄ" bo dokładnie taki efekt się uzyskuje: więcej koncentracji, więcej spokoju, więcej rozluźnienia i znacznie niższe ciśnienie krwi. Dr Herbert Benson: łagodny ale buldog! Wyrzucił więc z metody TM wszystko co zbędne - odniesienia filozoficzno-religijne, teksty o transcendencji i kosmicznej świadomości i przede wszystkim wysoką opłatę za naukę i na podstawie naukowych badań stworzył skrajnie prosty - i darmowy - model skutecznego osiągania reakcji relaksacyjnej (bo dr Benson unika słowa 'medytacja' - skupiając się na wyniku a nie na sposobie). A oto jak poprawić swoje mentalne i fizyczne funkcjonowanie - bez bzdur, bez ideologii i bez zbędnych ozdobników. Medalista olimpijski w Judo Flavio Canto medytuje Aby wywołać REAKCJĘ RELAKSACYJNĄ potrzeba jedynie dwóch - powtarzam, tylko dwóch - elementów: Powtarzania słowa / dźwięku / frazy / słów modlitwy (wybierz własną religię) lub ruchu Pozytywnego i łagodnego ignorowania całej pozostałej aktywności Twojego umysłu, poprzez powracanie do tego co powtarzasz Jego metoda, jak zaraz zobaczysz, jest absolutnie niezależna od Twoich religijnych przekonań czy też ich braku, bo fraza może być "świecka" albo też religijna - wybór należy do Ciebie. Warto, żeby była krótka i najlepiej dość rytmiczna - w końcu masz ją sobie powtarzać. Medytacja w sporcie i zagrodzie: Jordan, Kobe i LeBron Po ponad 20 latach badań kroki medytacji / treningu uważności / prowadzącej do reakcji relaksacyjnej wyglądają tak: Wybierz słowo, krótką frazę czy słowa modlitwy dopasowane do Twojego systemu przekonań (jeśli nie wiesz co, użyj dźwięku 'LAM', który niczego nie oznacza, ale jest miły, krótki, łagodny, rytmiczny i dźwięczny - jeśli to nie wystarcza to wiedz, że ja z niego korzystam...) Usiądź sobie w WYGODNIEJ pozycji (żadne kwiaty lotosu nie są wymagane) Zamknij oczy (nie mów, że nie wiesz jak...) Rozluźnij mięśnie, zaczynając od palców stóp aż po czubek głowy - nie musisz się spinać z tym rozluźnieniem, tak jak umiesz.  Aha - nie zapomnij rozluźnić języka - będziesz mniej do siebie gadać! Oddychaj powoli ale naturalnie, przez nos i podczas WYDECHU mów (NIE na głos, tylko delikatnie w myślach) swój dźwięk czy frazę - np. 'LAM'. Czyli wdech, potem wydech + LAM, wdech, potem wydech + LAM i tak dalej. Żadnej spinki, żadnego zamartwiania się czy wychodzi czy nie. Im mniej się starasz, tym lepiej. Daj sobie dar lekkiej nonszalancji... Umysł zacznie podrzucać Ci myśli, obrazy i inne twory - to jest OK, potraktuj to wszystko z wyrozumiałością. Kiedy "przyłapiesz się" na tym, że się w nie wkręcasz, powiedz sobie łagodnie "TO NIC" (też jedynie w myślach) i wróć do oddychania i powtarzania "LAM". Zacznij od 5 minut, docelowo dojdź do 20 minut, raz lub dwa razy dziennie (nastaw alarm na wibracje). Po upłynięciu czasu, otwórz oczy i daj sobie z minutę nim wyruszysz na podbój świata. Tyle. Nie kosztuje nic, poza 20 minutami raz lub dwa razy dziennie. Efekty masz szansę zobaczyć już po pierwszej sesji. A teraz przestań się martwić i ZACZNIJ WYGRYWAĆ!

Dr. Veronica Anderson, Host, Functional Medicine Specialist and Medical Intuitive interviews Dr. Vincent Pedre on how to Fix Your Gut. What does your gut say? Dr. Vincent Pedre is an Integrative and Functional Medicine Doctor whose mission is to help people understand what their gut issues are and restore them back to health by themselves. He himself battled from gut issues which went on for years until he found Functional Medicine. He wrote the book, “Happy Gut”, to help people become their own gut interpreter. This episode talks about Dr. Pedre’s journey from becoming a Yoga Master and Acupuncturist into a Functional Medicine Doctor.  He shares his take on probiotics, yeast, sugar, and others that could cause our body issues. He explains how a person’s mentality goes and how to take control of it.   Dr. Veronica Anderson’s Links: LinkedIn Facebook Twitter Pinterest Instagram   Book: Happy Gut: The Cleansing Program To Help You Lose Weight, Gain Energy, And Eliminate Pain   Time stamps: 02:21 – Transition from Yoga and Acupuncture to Gut Health 05:10 – The Relaxation Response by Herbert Benson 11:58 – Why people are accommodating stress 13:20 – Yoga and Acupuncture in relation to the Digestive System 15:47 – What he learned from his own gut 18:14 – The book’s purpose 19:12 – Probiotics 25:13 – Functional Medicine vs. Nutritionist 30:49 – Who’s controlling who?   _______________________________ Dr. Veronica Anderson is an MD, Functional Medicine Practitioner, Homeopath. and Medical Intuitive. As a national speaker and designer of the Functional Fix and Rejuvenation Journey programs, she helps people who feel like their doctors have failed them. She advocates science-based natural, holistic, and complementary treatments to address the root cause of disease. Dr. Veronica is a highly-sought guest on national television and syndicated radio and hosts her own radio show, Wellness for the REAL World, on FOX Sports 920 AM “the Jersey” on Mondays at 7:00 pm ET.   To get started transforming your health, schedule a consult HERE.

MEDITATION: IT’S NOT ALL HIPPIES AND PATCHOULI – Why It Matters To Both Your Health AND Bottom Line Links: 7 Types of Meditation (there are many more) https://visualmeditation.co/7-types-of-meditation/ 23 Types of Meditation (there are many more) http://liveanddare.com/types-of-meditation/ Summary of Meditation Types and Practices http://mentalhealthdaily.com/2015/03/24/types-of-meditation-extensive-list-of-techniques/ Summary of Meditation Effects on Brain: https://psychcentral.com/news/2014/05/19/how-different-types-of-meditation-affect-the-brain/70052.html More on the practice and science of meditation http://www.bakadesuyo.com/2016/09/how-to-meditate/ Resources: Happiness: A Guide to Developing Life's Most Important Skill. Matthieu Ricard. Little, Brown, 2006. Mental Training Enhances Attentional Stability: Neural and Behavioral Evidence. Antoine Lutz et al. in Journal of Neuroscience. Vol. 29, No. 42, pages 13,418–13,427; October 21, 2009. Mind Wandering and Attention during Focused Meditation: A Fine-Grained Temporal Analysis of Fluctuating Cognitive States. Wendy Hasenkamp et al. in NeuroImage, Vol. 59, No. 1, pages 750–760; January 2, 2012. FROM OUR ARCHIVES The Physiology of Meditation. Robert Keith Wallace and Herbert Benson; February 1972. SCIENTIFIC AMERICAN ONLINE Watch talks by Davidson and Ricard at http://ScientificAmerican.com/nov2014/meditation Intro: Broad categories or types of meditation Specific practices Science of meditation How to choose and why Example Creative meditation techniques enable us to consciously cultivate and strengthen specific qualities of mind. Patience, appreciation, sympathetic joy, gratitude, love, compassion, fearlessness, humility, tenderness, and other qualities associated with aspects of nature, Divinity, or the natural world are among the attributes that are most commonly cultivated. Creative meditations invite us to actively nurture these strengths of character by thinking, speaking, and acting "as though" these qualities are more fully alive within us. Types of Meditation: 3 Primary Methods To decide what type of meditation you like best, I recommend doing some experimentation. You may want to try one particular type for 10 days, and if you don’t really like it, try another type. The only way to find the type that you enjoy the most is by testing the waters with some different techniques and observing how you respond. The most popular types of meditation include: Vipassana (Mindfulness) and TM (Transcendental), but there are infinitely more meditations than these two. Nearly all types of meditations fit into a category of: concentration, open monitoring, or effortless awareness. 1. Focused Attention (Concentration) Example: Vipassana All types of meditation that involve enhancing concentration can be classified as “focused attention” technique. These practices involve focusing attention on one specific thing for the entire time with the goal of cultivating laser-like focus. Any concentration meditation will involve consistent mental effort to build up the ability to focus without succumbing to distraction. Certain practices may involve focusing on an external object (e.g. a pen), while others will involve focusing on the breath. In any regard, the goal is to direct 100% focus on one thing for the entire session. When the mind wanders, the focus is calmly brought back to the object. Over time, the mind wanders less and the ability to focus your attention improves for longer durations. 2. Mindfulness (Open Monitoring) Example: Mindfulness With this type of meditation, you aren’t focusing your attention on one specific object. In this case, you are letting your attention flow freely without judgment or attachment. In other words, you are simply observing all perceptions, thoughts, memories, and senses that you experience during your practice. Developing the quality of “open monitoring” is synonymous with mindfulness – you are “mindful” of your experience. Being mindful of your perception allows you to observe your experience almost from a third-person perspective rather than first-person attachment. You notice all sensations that you’re feeling, but merely observe them rather than judge them or react positively or negatively. In Vipassana, qualities of concentration along with mindfulness are generally developed together. 3. Effortless Transcending Example: Transcendental Meditation (TM) This type of meditation is classified as “effortless” because it requires no mental effort or concentration. Some have called this subtype of meditation “pure being” or “transcendental” because it involves emptiness, introversion, and calmness. The goal with this specific type is to essentially help the meditator recognize their pure essence (e.g. “Pure Self”) or the true nature of the self by eliminating all thought. The mind becomes a blank slate with consistent practice. Some have compared effortless transcending to giving the brain a massage or bath. The transcendental process helps the individual silence their mind and become aware of deep (arguably “purer”) states of consciousness. A person who has been practicing this specific type may experience a state of emptiness or nothingness and find that it feels great. They Each do different things! And science is now discovering that they have different effects on the brain. …in one fMRI study, appropriately titled “Putting Feelings into Words” participants viewed pictures of people with emotional facial expressions. Predictably, each participant’s amygdala activated to the emotions in the picture. But when they were asked to name the emotion, the ventrolateral prefrontal cortex activated and reduced the emotional amygdala reactivity. In other words, consciously recognizing the emotions reduced their impact. How Different Types of Meditation Affect the Brain By Rick Nauert PhD~ 2 min read   Be it mindfulness, zen, acem, meditation drumming, chakra, Buddhist, or transcendental meditation, there are countless ways to meditate. Researchers are now parsing how the brain works during different kinds of meditation. “No one knows how the brain works when you meditate. That is why I’d like to study it,” says Jian Xu, M.D., a physician at St. Olavs Hospital and a researcher at the Department of Circulation and Medical Imaging at the Norwegian University of Science and Technology (NTNU). Along with colleagues at the University of Oslo and the University of Sydney, Xu’s research was recently published in the journal Frontiers in Human Neuroscience. Different meditation techniques can actually be divided into two main groups. One type is concentrative meditation, where the meditating person focuses attention on his or her breathing or on specific thoughts, and in doing so, suppresses other thoughts. The other type may be called nondirective meditation, where the person who is meditating effortlessly focuses on his or her breathing or on a meditation sound, but beyond that the mind is allowed to wander as it pleases. Some modern meditation methods are of this nondirective kind. Fourteen people who had extensive experience with the Norwegian technique of Acem meditation were tested in an magnetic resonance imaging (MRI) machine. In addition to simple resting, they undertook two different mental meditation activities, nondirective meditation and a more concentrative meditation task. The research team wanted to test people who were used to meditation because it meant fewer misunderstandings about what the subjects should actually be doing while they lay in the MRI machine. Nondirective meditation led to higher activity than during rest in the part of the brain dedicated to processing self-related thoughts and feelings. When test subjects performed concentrative meditation, the activity in this part of the brain was almost the same as when they were just resting. “I was surprised that the activity of the brain was greatest when the person’s thoughts wandered freely on their own, rather than when the brain worked to be more strongly focused,” said Xu. “When the subjects stopped doing a specific task and were not really doing anything special, there was an increase in activity in the area of the brain where we process thoughts and feelings. It is described as a kind of resting network. And it was this area that was most active during nondirective meditation,” he said. “The study indicates that nondirective meditation allows for more room to process memories and emotions than during concentrated meditation,” said Svend Davanger, M.D., Ph.D., a neuroscientist at the University of Oslo, and co-author of the study. “This area of the brain has its highest activity when we rest. It represents a kind of basic operating system, a resting network that takes over when external tasks do not require our attention. It is remarkable that a mental task like nondirective meditation results in even higher activity in this network than regular rest,” said Davanger. Acem meditation is a technique that falls under the category of nondirective meditation. Davanger believes that good research depends on having a team that can combine personal experience with meditation with a critical attitude towards results. “Meditation is an activity that is practiced by millions of people. It is important that we find out how this really works,” said Davanger. Source: Norwegian University of Science and Technology   Which meditation should you practice? It totally depends on why you want to meditate in the first place. If your goal is to become more relaxed, you have plenty of great options. If your goal is to become more focused, you’d want to use a concentrative type of meditation. Various other types like Vajrayana actually increase arousal rather than decrease it, so be careful with the type you choose. Whether you believe in the spiritual aspect of each (e.g. kundalini) is a personal thing and highly subjective. Assuming you want to meditate, pick a practice that appeals to you and give it a shot. However, keep in mind that the science behind meditation is relatively new in terms of long-term neural and physiological changes. We do know that different types of meditation produce specific neural and physiological adaptations. Therefore choosing one type may literally transform your brain in an entirely different way than another. Many people assume that the benefits of every type of meditation can be lumped into a collective pile, but clearly they cannot. Assuming you practice meditation for a long-term, be sure to choose a practice that you enjoy and that helps you achieve your particular goal. Personal thoughts on meditation… Science clearly supports the idea that certain types of meditation can be beneficial for mental performance and physical health. That said, there are some dangers to be aware of such as: extensive meditation leading to social isolation, meditation worsening depression or anxiety, too much inward focus (not balanced with the external), and falsely thinking that all the answers are found by looking inwards. Humans didn’t evolve to meditate, they evolved to seek out external things in their environment. While meditation has its place to help with spiritual endeavors, relaxation, and mental performance, too much meditation may lead to adverse experiences – especially for a novice. Also avoid trapping yourself in any new age “cult” thinking that meditation and the idea of enlightenment will solve all your problems; newsflash: it won’t. If you’re just getting started, I recommend using the app called “Headspace” which is a form of Mindfulness meditation. The science supports mindfulness for reducing anxiety, depression, and other measures. The nice thing about this app is there is no religious, subjective, “spiritual” hocus pocus, mumbo jumbo, witchcraft, non-scientific voodoo. It simply guides you through the meditation process at a slow, safe pace. SPECIFIC TYPES OF MEDITATION – AN OVERVIEW OF 23 MEDITATION TECHNIQUES By Giovanni 276 Commentsmeditation, mindfulness Ok, so you know that meditation has dozens of benefits, and everybody is doing it. You look for information online or on a bookstore, and see that there are a LOT of different ways of doing meditation, dozens of meditation techniques, and some conflicting information. You wonder which way is best for you. This article will help you navigate the sea of different practices of seated meditation, briefly explaining each of them, and pointing to further resources. There are literally hundreds – if not thousands – of types of meditation, so here I will explore only the most popular ones. You can also check my walking meditation guide, for more dynamic meditation techniques. Or, if you already have some experience with meditation, you might enjoy reading about the meditation experiments I was doing while writing this post.   At the bottom of this page you will find a button to download a FREE PDF copy of this post, for easy reference. The advice regarding the posture of meditation is very similar among the different styles of seated practice, so I will go in to more detail about it only once, when talking about the first technique (Zen meditation). I have strived to include a “Is it for me?” section, with general observations about each practice. Keep in mind these are tentative; they are there to give some direction, and potentially any person could feel attracted to any of these modalities. This article does NOT tell you which is “the best” type of meditation – because there is no such thing, and I’m not here to create controversy. Also, I have here focused more on meditative practices; I may write another article on other similar practices, that are more about relaxation or contemplation. If you are a beginner, you may also enjoy the post on meditation tips and meditation for beginners – how to build the habit. The “best” meditation is the meditation that works for you, at this stage in you life.3 GENERAL TYPES Scientists usually classify meditation based on the way they focus attention, into two categories: Focused Attention and Open Monitoring. I’d like to propose a third: Effortless Presence.  Focused attention meditation Focusing the attention on a single object during the whole meditation session. This object may be the breath, a mantra, visualization, part of the body, external object, etc. As the practitioner advances, his ability to keep the flow of attention in the chosen object gets stronger, and distractions become less common and short-lived. Both the depth and steadiness of his attention are developed. Examples of these are: Samatha (Buddhist meditation), some forms of Zazen, Loving Kindness Meditation, Chakra Meditation, Kundalini Meditation, Sound Meditation, Mantra Meditation, Pranayama, some forms of Qigong, and many others.  Open monitoring meditation2 Instead of focusing the attention on any one object, we keep it open, monitoring all aspects of our experience, without judgment or attachment. All perceptions, be them internal (thoughts, feelings, memory, etc.) or external (sound, smell, etc.), are recognized and seen for what they are. It is the process of non-reactive monitoring of the content of experience from moment to moment, without going into them. Examples are: Mindfulness meditation, Vipassana, as well as some types of Taoist Meditation. Effortless Presence It’s the state where the attention is not focused on anything in particular, but reposes on itself – quiet, empty, steady, and introverted. We can also call it “Choiceless Awareness” or “Pure Being”. Most of the meditation quotes you find speak of this state. This is actually the true purpose behind all kinds of meditation, and not a meditation type in itself. All traditional techniques of meditation recognize that the object of focus, and even the process of monitoring, is just a means to train the mind, so that effortless inner silence and deeper states of consciousness can be discovered. Eventually both the object of focus and the process itself is left behind, and there is only left the true self of the practitioner, as “pure presence”. In some techniques, this is the only focus, from the beginning. Examples are: the Self-Enquiry (“I am” meditation) of Ramana Maharishi; Dzogchen; Mahamudra; some forms of Taoist Meditation; and some advanced forms of Raja Yoga. In my point of view, this type of meditation always requires previous training to be effective, even though this is  sometimes not expressly said (only implied). 1) BUDDHIST MEDITATION Zen Meditation (Zazen) Origin & Meaning Zazen (坐禅) means “seated Zen”, or “seated meditation”, in Japanese. It has its roots in the Chinese Zen Buddhism (Ch’an) tradition, tracing back to Indian monk Bodhidharma (6th century CE). In the West, its most popular forms comes from Dogen Zenji (1200~1253), the founder of Soto Zen movement in Japan. Similar modalities are practiced in the Rinzai school of Zen, in Japan and Korea. Focusing on breath — focus all your attention on the movement of the breath going in and out through the nose. This may be aided by counting the breath in your mind. Each time you inhale you count one number, starting with 10, and then moving backward to 9, 8, 7, etc. When you arrive in 1, you resume from 10 again. If you get distracted and lose your count, gently bring back the attention to 10 and resume from there. Shikantaza (“just sitting”) — in this form the practitioner does not use any specific object of meditation; rather, practitioners remain as much as possible in the present moment, aware of and observing what passes through their minds and around them, without dwelling on anything in particular. It’s a type of Effortless Presence meditation Learn more: Zen Mountain Monastery Open Way (PDF) Visit a Zen Buddhist center near to you. Most of them teach zazen for free. Is it for me? Zazen is a very sober meditation style, and you can easily find a lot of strong communities practicing it, as well as plenty of information on the internet. There is a lot of emphasis in keeping the right posture, as an aid for concentration. It is usually practiced in Zen Buddhist centers (Sangha), with strong community support. In many of them you will find it coupled with other elements of Buddhist practice: prostrations, a bit of ritualism, chanting, and group readings of the Buddha teachings. Some people will like this, others won’t. Personally, I practiced zazen in a Buddhist group for 3 years, and I found that those elements and a bit of formality can also help create a structure for the practice, and in themselves they are also meditative. Vipassana Meditation Origin & Meaning “Vipassana” is a Pali “insight” or “clear seeing”. It is a traditional Buddhist practice, dating back to 6th century BC. Vipassana-meditation, as taught in the last few decades, comes from the Theravada Buddhist tradition, and was popularized by  S. N. Goenka and the Vipassana movement. Due to the popularity of Vipassanā-meditation, the “mindfulness of breathing” has gained further popularity in the West as “mindfulness”. How to do it [There is some conflicting information on how to practice Vipassana. In general, however, most teachers emphasize  starting with mindfulness of breath in the first stages, to stabilize the mind and achieve “access concentration.” This is more like focused attention meditation. Then the practice moves on to developing “clear insight” on the bodily sensations and mental phenomena, observing them moment by moment and not clinging to any. Here goes an introduction, aimed for beginners. To know more I’d suggest following up the links provided or learning from a teacher (perhaps in a Vipassana retreat).] Ideally, one is to sit on a cushion on the floor, cross-legged, with your spine erect; alternatively, a chair may be used, but the back should not be supported. The first aspect is to develop concentration, through samatha practice. This is typically done through breathing awareness. Focus all your attention, from moment to moment, on the movement of your breath. Notice the subtle sensations of the movement of the abdomen rising and falling. Alternatively, one can focus on the sensation of the air passing through the nostrils and touching the upper lips skin – though this requires a bit more practice, and is more advanced. As you focus on the breath, you will notice that other perceptions and sensations continue to appear: sounds, feelings in the body, emotions, etc. Simply notice these phenomena as they emerge in the field of awareness, and then return to the sensation of breathing. The attention is kept in the object of concentration (the breathing), while these other thoughts or sensations are there simply as “background noise”. The object that is the focus of the practice (for instance, the movement of the abdomen) is called the “primary object”. And a “secondary object” is anything else that arises in your field of perception – either through your five senses (sound, smell, itchiness in the body, etc.) or through the mind (thought, memory, feeling, etc.). If a secondary object hooks your attention and pulls it away, or if it causes desire or aversion to appear, you should focus on the secondary object for a moment or two, labeling it with a mental note, like “thinking”,  “memory”, “hearing”, “desiring”. This practice is often called “noting”. A mental note identifies an object in general but not in detail. When you’re aware of a sound, for example, label it “hearing” instead of “motorcycle,” “voices” or “barking dog.” If an unpleasant sensation arises, note “pain” or “feeling” instead of “knee pain” or “my back pain.” Then return your attention to the primary meditation object. When aware of a fragrance, say the mental note “smelling” for a moment or two. You don’t have to identify the scent. When one has thus gained “access concentration”, the attention is then turned to the object of practice, which is normally thought or bodily sensations. One observes the objects of awareness without attachment, letting thoughts and sensations arise and pass away of their own accord. Mental labeling (explained above) is often use as a way to prevent you from being carried away by thoughts, and keep you in more objectively noticing them. As a result one develops the clear seeing that the observed phenomena is pervaded by the three “marks of existence”: impermanence (annica), insatisfactoriness (dukkha) and emptiness of self (annata). As a result, equanimity, peace and inner freedom is developed in relation to these inputs. Learn more: Types of Vipassana (read the answer from Anh-Minh Do) Vipassana Dhura (very in-depth article) Vipassana for beginners (Goenka style) Mindfulness in Plain English (free eBook) Visit a Vipassana center near you Is it for me? Vipassana is an excellent meditation to help you ground yourself in your body, and understand how the processes of your mind work. It is a very popular style of meditation. You can find plenty of teachers, websites, and books about it, as well as 3~10 days retreats (donation based). The teaching of it is always free. There are no formalities or rituals attached to the practice. If you are completely new to meditation, Vipassana or Mindfulness are probably good ways for you to start. Mindfulness Meditation   Origin & Meaning Mindfulness Meditation is an adaptation from traditional Buddhist meditation practices, especially Vipassana, but also having strong influence from other lineages (such as the Vietnamese Zen Buddhism from Thich Nhat Hanh). “Mindfulness” is the common western translation for the Buddhist term sati. Anapanasati, “mindfulness of breathing”, is part of the Buddhist practice of Vipassana or insight meditation, and other Buddhist meditational practices, such as zazen (source: Wikipedia). One of the main influencers for Mindfulness in the West is John Kabat-Zinn. His Mindfulness-Based Stress Reduction program (MBSR) – which he developed in 1979 at the University of Massachusetts Medical School – has been used in several hospitals and health clinic on the past decades. How to do it Mindfulness meditation is the practice of intentionally focusing on the present moment, accepting and no3n-judgmentally paying attention to the sensations, thoughts, and emotions that arise. For the “formal practice” time, sit on a cushion on the floor, or on a chair, with straight and unsupported back. Pay close attention to the movement of your breath. When you breath in, be aware that you are breathing in, and how it feels. When you breath out, be aware you are breathing out. Do like this for the length of your meditation practice, constantly redirecting the attention to the breath. Or you can move on to be paying attention to the sensations, thoughts and feelings that arise. The effort is to not intentionally add anything to our present moment experience, but to be aware of what is going on, without losing ourselves in anything that arises. Your mind will get distracted into going along with sounds, sensations, and thoughts. Whenever that happens, gently recognize that you have been distracted, and bring the attention back to the breathing, or to the objective noticing of that thought or sensation. There is a big different between being inside the thought/sensation, and simply being aware of it’s presence. Learn to enjoy your practice. Once you are done, appreciate how different the body and mind feel. There is also the practice of mindfulness during our daily activities: while eating, walking, and talking. For “daily life” meditation, the practice is to pay attention to what is going on in the present moment, to be aware of what is happening – and not living in “automatic mode”. If you are speaking, that means paying attention to the words you speak, how you speak them, and to listen with presence and attention. If you are walking, that means being more aware of your body movements, your feet touching the ground, the sounds you are hearing, etc. Your effort in seated practice supports your daily life practice, and vice-versa. They are both equally important.  Learn more: Psychology Today (more details on how to practice) Palouse Mindfulness (MBSR free online course) Mindfulness exercises Mindful Schools Is it for me? For the general public, this is perhaps the most advisable way to get started with meditation. It is the type of meditation that is most taught at schools and hospitals, as far as I am aware. The “mindfulness movement” as practiced nowadays in society at large, is not Buddhism, but an adaptation of Buddhist practices due to their benefits in good physical and mental health and general wellbeing. For most people, Mindfulness Meditation may be the only type of meditation they will like, especially if their focus is only the physical and mental benefits of meditation, as it is usually taught dissociated from several of the eastern concepts and philosophies that traditionally accompanied the practice. And for that it is great – it will bring many good things to your life. If your focus is a deeper transformation and spiritual development, however, then mindfulness meditation may be just an initial step for you. From here you can then move into Vipassana, Zazen, or other types of meditation. Loving Kindness Meditation (Metta Meditation) Origin & Meaning Metta is a Pali word that means kindness, benevolence, and good will. This practice comes from the Buddhist traditions, especially the Theravada and Tibetan lineages. “Compassion meditation” is a contemporary scientific field that demonstrates the efficacy of mettaand related meditative practices. Demonstrated benefits include: boosting one’s ability to empathize with others; development of positive emotions through compassion, including a more loving attitude towards oneself; increased self-acceptance; greater feeling of competence about one’s life; and increased feeling of purpose in life (read more in our other post). How to do it One sits down in a meditation position, with closed eyes, and generates in his mind and heart feelings of kindness and benevolence. Start by developing loving-kindness towards yourself, then progressively towards others and all beings. Usually this progression is advised: oneself a good friend a “neutral” person a difficult person all four of the above equally and then gradually the entire universe The feeling to be developed is that of wishing happiness and well-being for all. This practice may be aided by reciting specific words or sentences that evoke the “boundless warm-hearted feeling”, visualizing the suffering of others and sending love; or by imagining the state of another being, and wishing him happiness and peace. The more you practice this meditation, the more joy you will experience. That is the secret of Mathieu Richard’s happiness. “For one who attends properly to the liberation of the heart by benevolence, unarisen ill will does not arise and arisen ill will is abandoned.” – The Buddha9 In this article, Emma Seppälä, Ph.D explores the 18 scientifically proven benefits of Loving-Kindness meditation. Learn more: Wikipedia on Metta Meditation Metta Institute (Buddha’s word on metta) Huffington Post article on the benefits of metta Is it for me? Are you sometimes too hard on yourself or on others? Or feel like you need to improve your relationships? Loving-kindness meditation will help you. It is beneficial both for selfless and self-centered people, and it will help increase your general level of happiness. You cannot feel loving-kindness and depression (or any other negative feeling) at the same time. It is also often recommended, by Buddhist teachers, as an antidote to insomnia, nightmares, or anger issues. 2) HINDU MEDITATION (Vedic & Yogic) Mantra Meditation (OM Meditation)   A mantra is a syllable or word, usually without any particular meaning, that is repeated for the purpose of focusing your mind. It is not an affirmation used to convince yourself of something. Some meditation teachers insist that both the choice of word, and its correct pronunciation, is very important, due to the “vibration” associated to the sound and meaning, and that for this reason an initiation into it is essential. Others say that the mantra itself is only a tool to focus the mind, and the chosen word is completely irrelevant. Mantras are used in Hindu traditions, Buddhist traditions (especially Tibetan and “Pure Land” Buddhism), as well as in Jainism, Sikhism and Daoism (Taoism). Some people call mantra meditation “om meditation”, but that is just one of the mantras that can be used. A more devotion oriented practice of mantras is called japa, and consists of repeating sacred sounds (name of God) with love. How to do it As most type of meditations, it is usually practiced sitting with spine erect, and eyes closed. The practitioner then repeats the mantra in his mind, silently, over and over again during the whole session. Sometimes this practice is coupled with being aware of the breathing or coordinating with it. In other exercises, the mantra is actually whispered very lightly and softly, as an aid to concentration. As you repeat the mantra, it creates a mental vibration that allows the mind to experience deeper levels of awareness. As you meditate, the mantra becomes increasingly abstract and indistinct, until you’re finally led into the field of pure consciousness from which the vibration arose.Repetition of the mantra helps you disconnect from the thoughts filling your mind so that perhaps you may slip into the gap between thoughts. The mantra is a tool to support your meditation practice. Mantras can be viewed as ancient power words with subtle intentions that help us connect to spirit, the source of everything in the universe. (Deepak Chopra) Here are some of the most well-known mantras from the Hindu & Buddhist traditions: om so-ham om namah shivaya om mani padme hum rama yam ham You may practice for a certain period of time, or for a set number of “repetitions” – traditionally 108 or 1008. In the latter case, beads are typically used for keeping count. As the practice deepens, you may find that the mantra continues “by itself” like the humming of the mind. Or the mantra may even disappear, and you are left in a state of deep inner peace.  Learn more: Wikipedia article on Mantra Seven Ways to Meditate with OM Mantra Yoga and Primal Sound (book) Mantras: Words of Power (book) Is it for me? People usually find that it is easier to focus with a mantra than with the breathing. Because a mantra is a word, and thoughts are usually perceived as words, it can be easier to keep the focus on a mantra rather than on the breathing. It is useful especially when the mind is racing with many thoughts, since it mantra meditation demands constant attention. Meditating with a mantra can also make it simpler to  integrate your meditative state into your daily life. In whatever activity you find yourself into, it can be as simple as repeating the mantra in your mind.  Transcendental Meditation (TM)   Origin & Meaning Transcendental Meditation is a specific form of Mantra Meditation introduced by Maharishi Mahesh Yogi in 1955 in India and the West. In the late 1960s and early 1970s, the Maharishi achieved fame as the guru to the Beatles, The Beach Boys and other celebrities. It is a widely practiced form of meditation, with over 5 million practitioners worldwide, and there is a lot of scientific research, many sponsored by the organization, demonstrating the benefits of the practice. There are over 600 scientific papers, many of them peer-reviewed, and I have used part of their research when composing my benefits of meditation page. However, there are also critics of the Maharishi and his organization, and some accusation of cultish behavior and doubtful research practices.[Image from NurseTalkSite.com] How to do it Transcendental meditation is not taught freely. The only way of learning it is to pay to learn from one of their licensed instructors. The support given seems to be good, though. In general, however, it is known that TM involves the use of a mantra and is practiced for 15–20 minutes twice per day while sitting with one’s eyes closed. The mantra is not unique, and is given to the practitioner based on his gender and age. They are also not “meaningless sounds” – rather, they are Tantric names of Hindu deities. This probably is irrelevant for most people. This is the official site of the movement: TM site. There is another similar technique, called Natural Stress Relief, which was created in 2003 by a former TM Teacher, and is much cheaper to learn (47 USD instead of 960 USD), and has stripped out some mystical elements of the practice of TM, such as the initiation (puja) and yogic flying (part of TM-Siddhi). You can learn more about NSR in comparison to TM here and here. Is it for me? Personally I don’t feel comfortable advising anyone to try Transcendental Meditation anymore, especially if you are looking to go deep into meditation. To know more, check out this answer I wrote in Quora. If you wish to try something similar, for a fraction of the cost or for free, have a look at NSR (above), or Mantra Meditation.  Yoga Meditations Origin & Meaning There is not one type of meditation which is “Yogic Meditation”, so here it is meant the several meditation types taught in the yoga tradition. Yoga means “union”. Tradition goes as far as 1700 B.C, and has as its highest goal spiritual purification and Self-Knowledge. Classical Yoga divides the practice into rules of conduct (yamas and niyamas), physical postures (asanas), breathing exercises (pranayama), and contemplative practices of meditation (pratyahara, dharana, dhyana, samadhi). The Yoga tradition is the oldest meditation tradition on earth, and also the one with the widest variety of practices. How to do it Here are some types of meditation practiced in Yoga. The most common and universal Yoga meditation one is the “third eye meditation”. Other popular ones involve concentrating on a chakra, repeating a mantra, visualization of light, or gazing meditations.  Third Eye Meditation — focusing the attention on the “spot between the eyebrows” (called by some “the third eye” or “ajna chakra”). The attention is constantly redirected to this point, as a means to silence the mind. By time the “silent gaps” between thoughts get wider and deeper. Sometimes this is accompanied by physically “looking”, with eyes closed, towards that spot. Chakra Meditation — the practitioner focuses on one of the seven chakras of the body (“centers of energy”), typically doing some visualizations and chanting a specific mantra for each chakra (lam, vam, ram, yam, ham, om). Most commonly it is done on the heart chackra, third eye, and crown chackra. Gazing Meditation (Trataka) — fixing the gaze on an external object, typically a candle, image or a symbol (yantras). It is done with eyes open, and then with eyes closed, to train both the concentration and visualization powers of the mind. After closing the eyes, you should still keep the image of the object in your “mind’s eye”. This meditation is so important and powerful, that I wrote this post on the subject. Kundalini Meditation — this is a very complex system of practice. The goal is the awakening of the “kundalini energy” which lies dormant on the base of the spine, the development of several psychic centers in the body, and, finally, enlightenment. There are several dangers associated with this practice, and it should not be attempted without the guidance of a qualified yogi. Kriya Yoga — is a set of energization, breathing, and meditation exercises taught by Paramahamsa Yogananda. This is more suited for those who have a devotional temperament, and are seeking the spiritual aspects of meditation. To learn it, you can apply to receive the Self-Realization lessons, free of charge. Sound Meditation (Nada Yoga) — focusing on sound. Starts with meditation on “external sounds”, such as calming ambient music (like Native American flute music), whereby the student focuses all his attention on just hearing, as a help to quieten and collect the mind. By time the practice evolves to hearing the “internal sounds” of the body and mind. The ultimate goal is to hear the “Ultimate Sound” (para nada), which is a sound without vibration, and that manifests as “OM”. Tantra — unlike the popular view in the West, most Tantra practices have nothing to do with ritualized sex (this was practiced by a minority of lineages. Tantra is a very rich tradition, with dozens of different contemplative practices. The text Vijnanabhairava Tantra, for instance, lists 108 “meditations”, most of them more advanced (already requiring a certain degree of stillness and mind control). Here are some examples from that text: Merge the mind and the senses in the interior space in the spiritual heart. When one object is perceived, all other objects become empty. Concentrate on that emptiness. Concentrate on the space which occurs between two thoughts. Fix attention on the inside of the skull. Close eyes. Meditate on the occasion of any great delight. Meditate on the feeling of pain. Dwell on the reality which exists between pain and pleasure. Meditate on the void in one’s body extending in all directions simultaneously. Concentrate on a bottomless well or as standing in a very high place. Listen to the Anahata [heart chakra] sound. Listen to the sound of a musical instrument as it dies away. Contemplate on the universe or one’s own body as being filled with bliss. Concentrate intensely on the idea that the universe is completely void. Contemplate that the same consciousness exists in all bodies. Pranayama — breathing regulation. It is not exactly meditation, but an excellent practice to calm the mind and prepare it for meditation. There are several different types of Pranayama, but the simplest and most commonly taught one is the 4-4-4-4. This means breathing in counting up to 4, holding for 4 seconds, breathing out for 4 seconds, and holding empty for 4 seconds. Breathe through your nose, and let the abdomen (and not the chest) be the one that moves. Go through a few cycles like this. This regulation of breathing balances the moods and pacifies the body, and can be done anywhere. Yoga is a very rich tradition, with different lineages, so there are many other techniques. But the ones above are the most well-known; the others are more specific or complex. For a start, this video is an excellent resource on how to do Yoga style meditation, and it combines breathing, body awareness, mantra, and chakra meditation. Learn more: Meditations from the Tantras (book) Chakras: Seven Chakras, Mind Body Green, Wikipedia article, Chakra Meditation Trataka (LiveAndDare post) Meditation and Mantras (book) Raja Yoga (book) Kriya Yoga (Self-Realization Fellowship) Nada Yoga: Spirit Sound, The Practice of Nada Yoga (book), Wikipedia,  Bindu Magazine (compreenshive article) The Science of Pranayama (book) Tantra: The Path of Ecstasy (book) List of meditation objects in Yoga (George Feuerstein) Is it for me? With all these types of meditation in Yoga, you are likely to find one that you like. If you are a musician, perhaps nada yoga is something that will attract you. If you are a devotional person, kriya yoga is a good option. Kundalini and Chakra meditation should only be attempted with a teacher. Probably the simplest one to try is the “third eye meditation”, which is simple and yields results fairly quickly. For the other types you would probably need more instruction, either of a teacher or a good book (see references above). Besides, Pranayama is definitely something anyone can benefit from.  Self-Enquiry and “I Am” Meditation   Origin & Meaning Self-Enquiry is the English translation for the Sanskrit term atma vichara. It means to “investigate” our true nature, to find the answer to the “Who am I?” question, which culminates with the intimate knowledge of our true Self, our true being. We see references to this meditation in very old Indian texts; however, it was greatly popularized and expanded upon by the 20th-century Indian sage Ramana Maharshi (1879~1950). The modern non-duality movement (or neo-advaita), which is greatly inspired in his teachings – as well as those of Nisargadatta Maharaj (1897~1981) and Papaji – strongly uses this technique and variations. Many contemporary teachers to employ this technique, the most famous ones being Mooji  (whom I’ve personally been with and recommend), Adyashanti, and Eckhart Tolle. How to do it This practice is very simple, but also very subtle. When explaining it, however, it may sound very abstract. Your sense of “I” (or “ego”) is the center of your universe. It is there, in some form or another, behind all your thoughts, emotions, memories, and perceptions. Yet we are not clear about what this “I” is – about who we truly are, in essence – and confuse it with our body, our mind, our roles, our labels. It’s the biggest mystery in our lives. With Self-Enquiry, the question “Who I am?” is asked within yourself. You must reject any verbal answers that may come, and use this question simply as a tool to fix your attention in the subjective feeling of “I” or “I am”. Become one with it, go deep into it. This will then reveal your true “I”, your real self as pure consciousness, beyond all limitation. It is not an intellectual pursuit, but a question to bring the attention to the core element of your perception and experience: the “I”. This is not your personality, but a pure, subjective, feeling of existing – without any images or concepts attached to it.Whenever thoughts/feelings arise, you ask yourself, “To whom does this arise?” or “Who is aware of _____ (anger, fear, pain, or whatever)?” The answer will be “It’s me!”. From then you ask “Who am I?”, to bring the attention back to the subjective feeling of self, of presence. It is pure existence, objectless and choice-less awareness. Another way of explaining this practice is to just focus the mind on your feeling of being, the non-verbal “I am” that shines inside of you. Keep it pure, without association with anything you perceive. On all other types of meditation, the “I” (yourself) is focusing on some object, internal or external, physical or mental. In self-enquiry, the “I” is focusing on itself, the subject. It is the attention turned towards its source.There is no special position to practice, although the general suggestions about posture and environment are helpful for beginners. Learn more: Guided “I am” Meditations with Mooji: Teachings of Ramana Maharishi: Happiness of Being, David Godman’s blog, Sri Ramanasram official site Nisargadatta Maharaj: Enlightened-Spirituality Quotes apps (iOS) Be As You Are (book or Ramana’s teachings) I Am That (book of Nisargadatta Maharaj, a modern spiritual classic) Is it for me? This meditation is very powerful in bringing inner freedom and peace; yet, if you don’t have previous experience with meditation, you may find it very hard to follow through. As an initial aid to give you a feeling for it, I would advise following some guided meditations from Mooji, in YouTube. 3) CHINESE MEDITATION Taoist Meditations Origin & Meaning Daoism is a Chinese philosophy and religion, dating back to Lao Tzu (or Laozi). It emphasizes living in harmony with Nature, or Tao, and it’s main text is the Tao Te Ching, dating back to 6th century B.C. Later on some lineages of Taoism were also influenced by Buddhist meditation practices brought from India, especially on the 8th century C.E.. The chief characteristic of this type of meditation is the generation, transformation, and circulation of inner energy. The purpose is to quieten the body and mind, unify body and spirit, find inner peace, and harmonize with the Tao. Some styles of Taoist Meditation are specifically focused on improving health and giving longevity. Image from InternalArtsInternational.com   How to do it There are several different types of Taoist meditation, and they are sometimes classified in three: “insight”, “concentrative”, and “visualization”. Here is a brief overview: Emptiness meditation — to sit quietly and empty oneself of all mental images (thoughts, feelings, and so on), to “forget about everything”, in order to experience inner quiet and emptiness. In this state, vital force and “spirit” is collected and replenished. This is similar to the Confucius discipline of “heart-mind fasting”, and it is regarded as “the natural way”. One simply allows all thoughts and sensations arise and fall by themselves, without engaging with or “following” any of them. If this is found to be too hard and “uninteresting”, the student is instructed with other types of meditation, such as visualization and Qigong Breathing meditation (Zhuanqi) — to focus on the breath, or “unite mind and qi”. The instruction is “focus your vital breath until it is supremely soft”. Sometimes this is done by simply quietly observing the breath (similar to Mindfulness Meditation in Buddhism); in other traditions it is by following certain patterns of exhalation and inhalation, so that one becomes directly aware of the “dynamisms of Heaven and Earth” through ascending and descending breath (a type of Qigong, similar to Pranayama in Yoga). Neiguan (“inner observation; inner vision”) — visualizing inside one’s body and mind, including the organs, “inner deities”, qi (vital force) movements, and thought processes. It’s a process of acquainting oneself with the wisdom of nature in your body. There are particular instructions for following this practice, and a good book or a teacher is required. These meditations are done seated cross-legged on the floor, with spine erect. The eyes are kept half-closed and fixed on the point of the nose.Master Liu Sichuan emphasises that, although not easy, ideally one should practice by “joining the breath and the mind together”; for those that find this too hard, he would recommend focusing on the lower abdomen (dantian). Learn more: 1stHolistic.com (detailed practical information) Wikipedia article (Overview of historical development of different Taoist meditation practices) Is it for me? People that are more connected with the body and nature may like to try Taoist meditation, and enjoy learning a bit about the philosophy behind it. Or if you are into martial arts or Tai Chi, this might be of your interest. However, Taoist centers and teachers are not as easy to find as Buddhist and Yoga ones, so it might be a challenge to follow through. Qigong (Chi kung) Origin & Meaning Qigong (also spelled chi kung, or chi gung) is a Chinese word that means “life energy cultivation”, and is a body-mind exercise for health, meditation, and martial arts training. It typically involves slow body movement, inner focus, and regulated breathing. Traditionally it was practiced and taught in secrecy in the Chinese Buddhist, Taoist and Confucianist traditions. In the 20th century, Qigong movement has incorporated and popularized Daoist meditation, and “mainly employs concentrative exercises but also favors the circulation of energy in an inner-alchemical mode” (Kohn 2008a:120). For a deep study on Qigong history, theory, and philosophy, I recommend The Root of Chinese Qigong. Daoist practices may also employ Qigong, but since Qigong is also applied in other Chinese philosophies, I decided to treat it as a separate subject. How to do it There are thousands of different Qigong exercises cataloged, involving over 80 different types of breathing. Some are specific to martial arts (to energize and strengthen the body); others are for health (to nourish body functions or cure diseases); and others for meditation and spiritual cultivation. Qigong can be practiced in a static position (seated or standing), or through a dynamic set of movements – which is what you typically see in YouTube videos and on DVDs. The exercises that are done as a meditation, however, are normally done sitting down, and without movement. To understand more about Qigong and learn how to do it, I’d recommend getting a book or DVD set from Dr. Yang Jwing Ming, such as this one. But here goes an introductory overview of the practice of seated Qigong meditation: Sit in a comfortable position. Make sure your body is balanced and centered. Relax your whole body – muscles, nerves, and internal organs Regulate your breathing, making it deep, long, and soft. Calm your mind Place all your attention in the “lower dantien”, which is the center of gravity of the body, two inches below the navel. This will help accumulate and root the qi (vital energy). Where your mind and intention is, there will be your qi. So, by focusing on the dantien, you are gathering energy in this natural reservoir. Feel the qi circulating freely through your body. Other famous Qigong exercises are: Small Circulation (also called “microcosmic circulation”) Embryonic Breathing Eight Pieces of Brocade (see this book excerpt  & Wikipedia article) Muscle Tendon Changing (or “Yi Jin Jing”, taught by Bodhidharma) The first two are seated meditation, while the latter two are dynamic Qigong, integrating body stretches. Learn more: Wikipedia article Yang Jwing Ming DVDs (YouTube) The Qigong Institute Qigong Forum Is it for me? Qigong meditation may be more attractive to people that like to integrate a more active body and energy work into the practice. If seated meditation is unbearable for you, and you prefer something a bit more active, try some of the more dynamic forms of Qigong. Again, there are several styles of Qigong out there, and you may need to try with different teachers or DVDs to find the one that suits you.Some people have a taste of dynamic Qigong through the practice of Tai Chi. 4) CHRISTIAN MEDITATION In Eastern traditions (Hinduism, Buddhism, Jainism, Daoism) meditation is usually practiced with the purpose of transcending the mind and attaining enlightenment. On the other hand, in the Christian tradition the goal of contemplative practices is, one may say, moral purification and deeper understanding of the Bible; or a closer intimacy with God/Christ, for the more mystic stream of the tradition. Here are some forms of Christian contemplative practice: contemplative prayer — which usually involves the silent repetition of sacred words or sentences, with focus and devotion contemplative reading — or simply “contemplation”, which involves thinking deeply about the teachings and events in the Bible. “sitting with God” — a silent meditation, usually preceded by contemplation or reading, in which we focus all our mind, heart and soul on the presence of God To read more about this, check out our post on Contemplative Prayer and Christian Meditation. 5) GUIDED MEDITATIONS   Origin & Meaning Guided Meditation is, in great part, a modern phenomenon. It is an easier way to start, and you will find guided meditations ba sed on several of the above traditions. The practice of meditation requires some dose of determination and will-power. In the past, people that were into meditation were more committed to it, and also had strong ideals fuelling their motivation. Their life was more simple, with less distractions. We live in very different times now. Our life is busier. Will power is a less common personal asset. Distractions are everywhere, and meditation is often sought as a means to develop better health, enhance performance, or improve oneself. For these reasons, guided meditation can indeed be a good way to introduce you to the practice. Once you get the hang of it, and wish to take your practice to the next level, I would urge you to try meditation unassisted by audio. It is up to you to decide when you feel like taking this step. Guided Meditation is like cooking with a recipe. It’s a good way to start, and you can eat the food you make like this. But once you understand the main principles and flavors, you can cook your own dish. It will have a different, unique taste; it will be tailored for you, and more powerful. And then you will not want to use the recipe anymore – unless if you are trying a dish of another cuisine.  [Image from BinauralBeatsMeditation.com] How to do it Guided meditation usually comes in the form of audio (file, podcast, CD), and sometimes audio and video. You will find that any guided meditation will fall in one of below categories (with some overlap, obviously). Traditional Meditations — With these types of audios, the voice of the teacher is simply there to “illustrate” or “guide” the way for your attention, in order to be in a meditative state; there is more silence than voice in it, and often no music. Examples are the ones offered by Thich Nhat Hanh and Tara Brach, which are rooted in authentic Buddhist practices. The purpose is to develop and deepen the practice itself, with all the benefits that come with it. Guided Imagery — Makes use of the imagination and visualization powers of the brain, guiding you to imagine an object, entity, scenery or journey. The purpose is usually healing or relaxation. Relaxation & Body Scans — Helps you achieve a deep relaxation in your whole body. It’s usually accompanied by soothing instrumental music or nature sounds. In Yoga these are called yoga nidra. The purpose is relaxation and calmness. Affirmations — Usually coupled with relaxation and guided imagery, the purpose of these meditations is to imprint a message in your mind. Binaural Beats — Binaural beats were originally discovered in 1839 by physicist Heinrich Wilhelm Dove. He discovered when signals of two different frequencies are presented separately, one to each ear, your brain detects the phase variation between the frequencies and tries to reconcile that difference. This is used to generate alpha waves (10 Hz), which is the brain wave associated with initial levels of meditation. There is scientific research into why and how binaural beats work. While they all have their merits, it is the first type that most naturally evolves into individual unguided practice. Learn more: UCLA Free Guided Meditations Head In The Clouds (big collection of free guided meditations) Free Binaural Beats Yoga Nidra (YouTube) Headspace app (Guided meditations on your phone!) Is it for me? If you feel traditional meditation is a bit too hard, or you are unsure where to start, then guided meditations can be the way for you to begin. Or if you are seeking some very specific experience or benefit – like improving self-esteem, working through a trauma, or just letting go of some tension in your body – you can also find some guided meditation that suits you.