Have you ever reached an impasse in your goals, and don't think you can go any farther? Try this. Pick up your pen and a notebook and write. Without stopping.
If you discover that you are angry at a turn of events not going your way, chances are that beneath the anger is fear. Let your writing help you come to the fear, and see what happens when you take it on.
If the situation seems hopeless and you have exhausted all avenues (so you think), if you know where you want to be and don't have a clue how to get there, write. Cover the page and keep on writing. Cover the next one too. Go on to the third. You will be surprised at your own power, and the solutions you will generate. You will experience a shift in your thinking, and most likely a breakthrough.
Write your way right through the funk and through to resolution.
Beyond all written whining something is waiting, but you need to stick to it until you find it. Go on with that pen, instead of giving in, until you get a sudden burst of energy and a surprise for going the extra mile.
The best stuff, the aha!, is often right past the place where you think you have run out of ideas or solutions.
Resolve to keep on writing until you come to the point where the light peeks through again. Almost seamlessly, before you know it, your complaining will shift to a "I suppose I could . . ." and then, subtly, to a "To-do today."
Valuable information and occasional musings from Stin-- to enhance the guided meditations, workouts, and affirmations from mythoughtcoach.com, her podcasts and mobile apps.
Monday, September 24, 2007
Wednesday, September 19, 2007
Clinical Studies on the Effectiveness of Imagery
Imagery is at the center of relaxation techniques designed to release brain chemicals that act as your body's natural brain tranquilizers, lowering blood pressure, heart rate, and anxiety levels.
Because research indicates that imagery relaxes the body, doctors specializing in imagery often recommend it for stress-related conditions such as headaches, chronic pain in the neck and back, high blood pressure, spastic colon, and cramping from premenstrual syndrome. Try out my new "Meditation for Headaches, Backaches and Other Pain" at MyThoughtCoach.com, and put the power of imagery to task.
Researchers at Ohio State University in Columbus, Ohio found that people with cancer who used imagery while receiving chemotherapy felt more relaxed, better prepared for their treatment and more positive about care than those who didn't use the technique.
Several studies suggest that imagery can also boost your immunity. Danish researchers found increased natural killer cell activity among ten college students who imagined that their immune systems were becoming very effective. Natural killer cells are an important part of the immune system because they can recognize and destroy virus-infected cells, tumor cells and other invaders.
In another small study, researchers at Pennsylvania State University in University Park, Pa and Case Western Reserve University School of Medicine in Cleveland, Ohio found that seven people who suffered from recurrent canker sores in their mouths significantly reduced the frequency of their outbreaks after they began visualizing that the sores were bathed in a soothing coating of white blood cells.
Imagery can also help alter menstrual cycles and relieve symptoms of premenstrual syndrome. In a preliminary study, researchers at Massachusetts General Hospital in Boston found that 12 of 15 women, ages 21 to 40, who used imagery for three months lengthened their monthly menstrual cycles by an average of nearly four days and slashed their perceived levels of premenstrual distress in half. They also reported fewer mood swings.
At the University of South Florida in Tampa, researchers asked 19 men and women, ages 56 to 75, who had chronic bronchitis and emphysema to rate their levels of anxiety, depression, fatigue and discomfort before and after they began using imagery. The researchers concluded that imagery significantly improved the overall quality of these people's lives.
A study at Yale demonstrated that patients suffering from severe depression were helped by imagining scenes in which they were praised by people they admired- a clear boost to their self-esteem.
Visualization and other relaxation methods may produce significant benefits, often by helping to ease pain and lift depression. Research is continuing to determine whether even more spectacular results can be achieved.
A controlled study of fifty-five women examined the effects of imagery and relaxation on breast milk production in mothers of infants in a neonatal intensive care unit. They received a twenty-minute audiotape of progressive relaxation followed by guided imagery of pleasant surroundings, milk flowing in the breasts, and the baby's warm skin against theirs. They produced more than twice as much milk as compared to those receiving only routine care.
In another study, a group of metastatic cancer patients using daily imagery for a year achieved significant improvements in NK cell activity and several other measures of immune functioning.
At Michigan State University, researchers found that students could use guided imagery to improve the functioning of certain white cells called neutrophils, important immune cells in defense against bacterial and fungal infection. They could also decrease, but not increase, white cell counts. At one point in the study, a form of imagery intended to increase neutrophil count unexpectedly caused a drop instead. Subsequently, students were taught imagery explicitly intended to keep the neutrophil count steady, while increasing their effectiveness. Both of these goals were achieved.
Other studies have shown that imagery can lower blood pressure, slow heart rate and help treat insomnia, obesity and phobias.
Because research indicates that imagery relaxes the body, doctors specializing in imagery often recommend it for stress-related conditions such as headaches, chronic pain in the neck and back, high blood pressure, spastic colon, and cramping from premenstrual syndrome. Try out my new "Meditation for Headaches, Backaches and Other Pain" at MyThoughtCoach.com, and put the power of imagery to task.
Researchers at Ohio State University in Columbus, Ohio found that people with cancer who used imagery while receiving chemotherapy felt more relaxed, better prepared for their treatment and more positive about care than those who didn't use the technique.
Several studies suggest that imagery can also boost your immunity. Danish researchers found increased natural killer cell activity among ten college students who imagined that their immune systems were becoming very effective. Natural killer cells are an important part of the immune system because they can recognize and destroy virus-infected cells, tumor cells and other invaders.
In another small study, researchers at Pennsylvania State University in University Park, Pa and Case Western Reserve University School of Medicine in Cleveland, Ohio found that seven people who suffered from recurrent canker sores in their mouths significantly reduced the frequency of their outbreaks after they began visualizing that the sores were bathed in a soothing coating of white blood cells.
Imagery can also help alter menstrual cycles and relieve symptoms of premenstrual syndrome. In a preliminary study, researchers at Massachusetts General Hospital in Boston found that 12 of 15 women, ages 21 to 40, who used imagery for three months lengthened their monthly menstrual cycles by an average of nearly four days and slashed their perceived levels of premenstrual distress in half. They also reported fewer mood swings.
At the University of South Florida in Tampa, researchers asked 19 men and women, ages 56 to 75, who had chronic bronchitis and emphysema to rate their levels of anxiety, depression, fatigue and discomfort before and after they began using imagery. The researchers concluded that imagery significantly improved the overall quality of these people's lives.
A study at Yale demonstrated that patients suffering from severe depression were helped by imagining scenes in which they were praised by people they admired- a clear boost to their self-esteem.
Visualization and other relaxation methods may produce significant benefits, often by helping to ease pain and lift depression. Research is continuing to determine whether even more spectacular results can be achieved.
A controlled study of fifty-five women examined the effects of imagery and relaxation on breast milk production in mothers of infants in a neonatal intensive care unit. They received a twenty-minute audiotape of progressive relaxation followed by guided imagery of pleasant surroundings, milk flowing in the breasts, and the baby's warm skin against theirs. They produced more than twice as much milk as compared to those receiving only routine care.
In another study, a group of metastatic cancer patients using daily imagery for a year achieved significant improvements in NK cell activity and several other measures of immune functioning.
At Michigan State University, researchers found that students could use guided imagery to improve the functioning of certain white cells called neutrophils, important immune cells in defense against bacterial and fungal infection. They could also decrease, but not increase, white cell counts. At one point in the study, a form of imagery intended to increase neutrophil count unexpectedly caused a drop instead. Subsequently, students were taught imagery explicitly intended to keep the neutrophil count steady, while increasing their effectiveness. Both of these goals were achieved.
Other studies have shown that imagery can lower blood pressure, slow heart rate and help treat insomnia, obesity and phobias.
Tuesday, September 18, 2007
The Relaxation Response of the Mystics
One of the ways that guided meditation can assist you in the alleviation of stress is by helping your body reach a profound state of muscular relaxation.
One thing I learned in my own life, as I began to practice meditation regularly, was that I could reach a deeper and deeper level of relaxation and inner peace more and more quickly each time I did it. As I learned how to totally relax key muscle groups in my body, a kind of muscle memory was established-- similar to the one that helped get through the triathlon swim this summer (see previous post "Life Mastery and Swimming Pools").
In addition, my awareness of the levels of muscle tension going on within me developed, as I became more quickly aware of subtle changes in the degree of muscle tension within my body. I was eventually able to bring these newfound relaxation techniques into other areas of my life, particularly during times of stress.
Through practice, you too will be able to eventually even block the stress reaction altogether. You will also learn how to control your breathing, and to completely prevent hyperventilation. When a person breathes too rapidly, an excess amount of carbon dioxide is exhaled, and oxygen consumption is increased. This process leads to feelings of light-headedness, faintness, and anxiety. Most panic attacks are accompanied and exacerbated by hyperventilation. These attacks can be aborted by relaxing skeletal muscles, ending the hyperventilating.
When you learn how to control your breathing and your musculature, you can find that place of deep peace and security that is always within. When you reach this level of inner peace, you can completely cease the production of any stress chemicals or hormones. You have mastered your body and your mind. You are in control. At this level, nobody and no thing can rob you of your inner peace and joy.
When mystics master this state, they describe how they are freed from fear, stress, desire, and the control of others. They can be in jail or prison, yet they are completely free.
We are all mystics. We can all be free. We just have to remember how.
One thing I learned in my own life, as I began to practice meditation regularly, was that I could reach a deeper and deeper level of relaxation and inner peace more and more quickly each time I did it. As I learned how to totally relax key muscle groups in my body, a kind of muscle memory was established-- similar to the one that helped get through the triathlon swim this summer (see previous post "Life Mastery and Swimming Pools").
In addition, my awareness of the levels of muscle tension going on within me developed, as I became more quickly aware of subtle changes in the degree of muscle tension within my body. I was eventually able to bring these newfound relaxation techniques into other areas of my life, particularly during times of stress.
Through practice, you too will be able to eventually even block the stress reaction altogether. You will also learn how to control your breathing, and to completely prevent hyperventilation. When a person breathes too rapidly, an excess amount of carbon dioxide is exhaled, and oxygen consumption is increased. This process leads to feelings of light-headedness, faintness, and anxiety. Most panic attacks are accompanied and exacerbated by hyperventilation. These attacks can be aborted by relaxing skeletal muscles, ending the hyperventilating.
When you learn how to control your breathing and your musculature, you can find that place of deep peace and security that is always within. When you reach this level of inner peace, you can completely cease the production of any stress chemicals or hormones. You have mastered your body and your mind. You are in control. At this level, nobody and no thing can rob you of your inner peace and joy.
When mystics master this state, they describe how they are freed from fear, stress, desire, and the control of others. They can be in jail or prison, yet they are completely free.
We are all mystics. We can all be free. We just have to remember how.
Thursday, September 6, 2007
Your Body Doesn't Equal Your Worth.
The body is an external. It is not the core. Your body doesn't equal your worth. However, the body is a metaphor for the core in that the way we experience the body is likely similar to the way we experience our core selves.
The body, for example, is one way that we can receive and experience love. Consider the feeling of a hug or a gentle touch from someone who genuinely cares. The feeling that the body senses is also perceived by the inner core. If one views the body in the mirror with appreciation, it is easier to appreciate the core in a similar way. A respectful, caring attitude toward the body-- reflected in sensible and nurturing health practices-- tends to positively influence one's feelings toward the core self.
Conversely, through mistreatment or ridicule the body can be shamed, and often, by extension, so is the core. Thoughts such as, "I would appreciate my body if I didn't this blemish or that wrinkle or that fat," you are also likely to place harsh conditions on loving the core self. If you are hard on your physical imperfections, you will likely be unkind to your core self as well.
No matter how negatively you may have come to view your body, however, or how negatively it has been treated, your inner core is still intact. It is responsive to healing, refreshing, restorative love.
As you cultivate appreciation for the body, it becomes easier to experience the core self more kindly. The Appreciate Your Body Meditation is an exercise to help you cultivate a wholesome appreciation for your body, no matter what its present condition. Although you or others in the past may have transmitted critical messages about your body, you can learn to experience your body in a whole new, much more positive way.
The body, for example, is one way that we can receive and experience love. Consider the feeling of a hug or a gentle touch from someone who genuinely cares. The feeling that the body senses is also perceived by the inner core. If one views the body in the mirror with appreciation, it is easier to appreciate the core in a similar way. A respectful, caring attitude toward the body-- reflected in sensible and nurturing health practices-- tends to positively influence one's feelings toward the core self.
Conversely, through mistreatment or ridicule the body can be shamed, and often, by extension, so is the core. Thoughts such as, "I would appreciate my body if I didn't this blemish or that wrinkle or that fat," you are also likely to place harsh conditions on loving the core self. If you are hard on your physical imperfections, you will likely be unkind to your core self as well.
No matter how negatively you may have come to view your body, however, or how negatively it has been treated, your inner core is still intact. It is responsive to healing, refreshing, restorative love.
As you cultivate appreciation for the body, it becomes easier to experience the core self more kindly. The Appreciate Your Body Meditation is an exercise to help you cultivate a wholesome appreciation for your body, no matter what its present condition. Although you or others in the past may have transmitted critical messages about your body, you can learn to experience your body in a whole new, much more positive way.
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