Thanks to my friend Barry for this idea!
Next time you go for a walk around the park, take a tennis ball with you. Use the tennis ball to focus your mind to the present. If you are like me, I end up brooding about problems or life-challenges when I go on walks. In some cases, I actually find solutions to some of my problems. In other cases, I just increase my anxiety levels.
When you have a tennis ball in your hand, you can bounce it off your path and watch its path as it goes down. Listen to the thump as the ball hits the ground and catch it as it comes up. Feel the texture of the ball as you prepare to bounce it again. This very simple process grounds you to the present moment. The activity is similar to that of monks and saints who use prayer beads and a mantra to focus in the present.
This simple activity - it engages your sense of sight, sound and feeling - has a tremendous relaxing effect in your mind and body. Every time, your mind is diverted to your pressing problems and challenges, this ball draws your attention to the present. In addition to the feeling of relaxation this active play provides, you may also find creative solutions to your life's challenges.
Try it and let me know how it works for you!
Standard Disclaimer - Always be of mindful of others and traffic around. This exercise is done best in relatively empty streets or in a park.
Photo by Ajay Royyuru - http://tinyurl.com/WorksByAjay
Wednesday, March 31, 2010
Monday, March 29, 2010
How to reduce your stress levels in an instant!
I always meet a certain amount of skepticism when I tell my students that they can relax almost instantaneously!
I, then ask them to think of a person they hate. As they think of that person, their mind runs through an image of that person, their body tenses up and, in many cases, there is a visible increase in their stress levels. In some cases, they confide, all they have to hear the voice or see that person's car - and they feel angry.
The mind is very powerful - it can take just a negative image or voice of a person, event or even an imagined action and trigger stress in your body. As you have "negative" experiences with this person, your mind records all the details of this "heightened emotional" state", your breathing, your posture and other physical and mental parts of the event. As you encounter this person or negative event again, the mind "remembers" the past experiences and builds upon it. Suddenly, all you need is a little cue, like the person's face or voice and trigger the stress in your body.
In my meditation classes, I teach the opposite process - the art of "anchoring" the relaxation response. As you reach a state of complete relaxation, you can use multiple anchors (such as snapping your finger and whispering the word "peace") or you can use a photo of a loved one in your key chain. As you repeat this anchor, your mind records all the details of your breathing, posture and your mental state. If you do this often, all you need is to use the anchor in a situation where you are stressed out and your body will relax instantaneously.
This technique is well-know and illustrated well by Steven G. Jones - a clinical hypnotherapist. In this video he teaches how you can "trigger" self-confidence using anchors.
http://www.youtube.com/watch?v=mzHyjubejwQ
Uses of NLP Anchors by Steve G. Jones, M.Ed.
8 min - Jun 6, 2007
http://www.stevegjones.com/index.htm
I, then ask them to think of a person they hate. As they think of that person, their mind runs through an image of that person, their body tenses up and, in many cases, there is a visible increase in their stress levels. In some cases, they confide, all they have to hear the voice or see that person's car - and they feel angry.
The mind is very powerful - it can take just a negative image or voice of a person, event or even an imagined action and trigger stress in your body. As you have "negative" experiences with this person, your mind records all the details of this "heightened emotional" state", your breathing, your posture and other physical and mental parts of the event. As you encounter this person or negative event again, the mind "remembers" the past experiences and builds upon it. Suddenly, all you need is a little cue, like the person's face or voice and trigger the stress in your body.
In my meditation classes, I teach the opposite process - the art of "anchoring" the relaxation response. As you reach a state of complete relaxation, you can use multiple anchors (such as snapping your finger and whispering the word "peace") or you can use a photo of a loved one in your key chain. As you repeat this anchor, your mind records all the details of your breathing, posture and your mental state. If you do this often, all you need is to use the anchor in a situation where you are stressed out and your body will relax instantaneously.
This technique is well-know and illustrated well by Steven G. Jones - a clinical hypnotherapist. In this video he teaches how you can "trigger" self-confidence using anchors.
http://www.youtube.com/watch?v=mzHyjubejwQ
8 min - Jun 6, 2007
http://www.stevegjones.com/index.htm
Wednesday, March 24, 2010
Another 5 ways to soothe yourself without food!
It appears that many of us use food as a way to relax ourselves - not an effective long term strategy! I checked for additional ideas and found this book by Susan Albers "50 ways to soothe yourself without food"
The author starts out with a short introduction to reasons why we find eating as a very soothing activity. Common reasons include bio-chemical changes in the body, boredom and habit. Donuts & chocolate - do I need to say more? Donuts are loaded with sugar and fat - they give you a boost of energy. Chocolate increases some mood enhancing chemicals in our brain.
Her five major categories of relaxation are
(1) Meditation and mindfulness - using breathing and other self-focus techniques to relax without the need for food.
(2) Focus on your thoughts and change them - Writing your journal can help you examine your thoughts and focus on positive and self-affirming thoughts. Day-dreaming and focusing and focusing on your worries may also guide your mind and thoughts from food.
(3) Relax your body with exercise, yoga or a massage. While a massage from a professional can be expensive, consider bribing your spouse or significant other to give you a neck or shoulder rub.
(4) Use distractions - watching a funny movie, work on your favorite crafts or listening to relaxing music - all help you distract from eating.
(5) Connect with your family and friends - a great way to relax is to go for a walk with your spouse or best friend. A phone call or chat with someone by facebook or skype also can help you de-stress rapidly.
What are some of your favorite methods to destress??
The author starts out with a short introduction to reasons why we find eating as a very soothing activity. Common reasons include bio-chemical changes in the body, boredom and habit. Donuts & chocolate - do I need to say more? Donuts are loaded with sugar and fat - they give you a boost of energy. Chocolate increases some mood enhancing chemicals in our brain.
Her five major categories of relaxation are
(1) Meditation and mindfulness - using breathing and other self-focus techniques to relax without the need for food.
(2) Focus on your thoughts and change them - Writing your journal can help you examine your thoughts and focus on positive and self-affirming thoughts. Day-dreaming and focusing and focusing on your worries may also guide your mind and thoughts from food.
(3) Relax your body with exercise, yoga or a massage. While a massage from a professional can be expensive, consider bribing your spouse or significant other to give you a neck or shoulder rub.
(4) Use distractions - watching a funny movie, work on your favorite crafts or listening to relaxing music - all help you distract from eating.
(5) Connect with your family and friends - a great way to relax is to go for a walk with your spouse or best friend. A phone call or chat with someone by facebook or skype also can help you de-stress rapidly.
What are some of your favorite methods to destress??
Sunday, March 21, 2010
Non-religious meditation - What is the big deal?
When I started out in the meditation journey about 15 years ago, I was an atheist/agnostic. Similar to today, many of the meditation practices were sponsored by religious organizations. While these organizations claim to focus on the spiritual aspects of the practice, many of the traditions and rituals are associated with that of organized religion (my opinion). I focus (no pun intended) on non-religious techniques that rely on breath awareness, visualization and feelings of love. These techniques are very easy for beginners to understand and learn. Also, the "religious" baggage that come with some of the "spiritual" meditation techniques are avoided.
My brother calls me a "Born Again" Hindu as I re-embraced religion of my birth after many years of being an atheist/agnostic. Since then, I had many spiritual experiences (some people say that it is related to my meditation practice). I do go to Indian temples regularly but my spiritual experiences have manifested themselves during nature walks, visits to churches and jewish temples also. I am driven to keep these spiritual experiences out of my meditation classes - because I believe that each person has a unique experience with meditation and I want them to respect that.
At the same time, I respect people who use meditation primarily as an extension of their religious or spiritual practice to know more about themselves and connect to a higher source of power - God, Allah or whatever they may choose to call it.
Two books that have influenced my meditation practice and classes are:
Breakout Principle by Dr. Herbert Benson (famous for his Relaxation Response theory) develops the scientific basis for meditation and relaxation techniques and its impact on the quality of our lives.
Open Focus Brain by Dr Les Fehmi is another work that has impressed me in its scientific and effective approach in dealing with stress and focus in our lives.
My brother calls me a "Born Again" Hindu as I re-embraced religion of my birth after many years of being an atheist/agnostic. Since then, I had many spiritual experiences (some people say that it is related to my meditation practice). I do go to Indian temples regularly but my spiritual experiences have manifested themselves during nature walks, visits to churches and jewish temples also. I am driven to keep these spiritual experiences out of my meditation classes - because I believe that each person has a unique experience with meditation and I want them to respect that.
At the same time, I respect people who use meditation primarily as an extension of their religious or spiritual practice to know more about themselves and connect to a higher source of power - God, Allah or whatever they may choose to call it.
Two books that have influenced my meditation practice and classes are:
Breakout Principle by Dr. Herbert Benson (famous for his Relaxation Response theory) develops the scientific basis for meditation and relaxation techniques and its impact on the quality of our lives.
Open Focus Brain by Dr Les Fehmi is another work that has impressed me in its scientific and effective approach in dealing with stress and focus in our lives.
Saturday, March 20, 2010
No time for meditation? Here is what you can do . . .
Most of my students complain that they enjoy meditation but they cannot find the time for it. You do not need 30- 45 minutes to one hour for a good meditation session. The secret is quality not quantity! It is good to schedule a long meditation session about once in a week and it will add to your relaxation to find 5-10 minutes daily for a mini-meditation session shown below.
Many years ago, I recall reading about a unique technique for short power naps. You lie down in bed with a spoon in your hand. The spoon is poised over a plate next to your bed. As you sleep, your body relaxes completely and the spoon slips and the resulting clatter wakes you up completely refreshed. I have tried various combinations of these power naps and found them very refreshing.
To extend this idea, I suggest that you use a kitchen timer ($5-$15 at your local store). I prefer a mechanical one as it has a ticking noise. Set it for 5 minutes and focus on your breathing. Visualize, in your mind's eye, air coming through your nostrils and going into your lungs and belly. Follow your breath out. Listen the sounds of breathing and feel as your chest moves up and down against your shirt or dress. I often imagine that my stress dissolves in the air I breathe in and the stress goes out with my exhalation. I also imagine that I breathe in peace and love along with air and spread the feeling of relaxation all over my body. When my thoughts and focus wanders away, I gentle bring my focus back to my breathing. Before I know it, the timer rings and it is time for my next task.
Try this out and let me know your comments. Please share your favorite "mini-meditation" with this group.
Many years ago, I recall reading about a unique technique for short power naps. You lie down in bed with a spoon in your hand. The spoon is poised over a plate next to your bed. As you sleep, your body relaxes completely and the spoon slips and the resulting clatter wakes you up completely refreshed. I have tried various combinations of these power naps and found them very refreshing.
To extend this idea, I suggest that you use a kitchen timer ($5-$15 at your local store). I prefer a mechanical one as it has a ticking noise. Set it for 5 minutes and focus on your breathing. Visualize, in your mind's eye, air coming through your nostrils and going into your lungs and belly. Follow your breath out. Listen the sounds of breathing and feel as your chest moves up and down against your shirt or dress. I often imagine that my stress dissolves in the air I breathe in and the stress goes out with my exhalation. I also imagine that I breathe in peace and love along with air and spread the feeling of relaxation all over my body. When my thoughts and focus wanders away, I gentle bring my focus back to my breathing. Before I know it, the timer rings and it is time for my next task.
Try this out and let me know your comments. Please share your favorite "mini-meditation" with this group.
Thursday, March 18, 2010
Does stress really cause heart disease?
You often see reports about stress "causing" heart disease in the popular media. There are two separate issues - heart attack versus heart disease. Heart disease occurs over a period of time - heart attack is a specific event - often the last stage of heart disease as a person succumbs to this disease.
What is a heart attack?
Heart attack is a specific event! A heart attack occurs when the blood supply to part of the heart muscle itself is severely reduced or stopped. The reduction or stoppage happens when one or more of the coronary arteries supplying blood to the heart muscle is blocked. This is usually caused by the buildup of plaque (deposits of fat-like substances), a process called atherosclerosis. The plaque can eventually burst, tear or rupture, creating a "snag" where a blood clot forms and blocks the artery. This leads to a heart attack.
If the blood supply is cut off for more than a few minutes, muscle cells suffer permanent injury and die. This can kill or disable someone, depending on how much heart muscle is damaged.
The medical term for heart attack is myocardial infarction. A heart attack is also sometimes called a coronary thrombosis or coronary occlusion.
What is Heart Disease?
Heart disease refers to conditions in your arteries and other blood vessels related to your heart. Coronary Artery Disease (CAD) refers to the build of plaque in your arteries (see atherosclerosis above). In some individuals this "process" starts as early as 2 years of age. CAD can result in angina (chest pain) or heart attack or other health complications.
Several factors play an important role in heart disease including your family history, cholesterol levels, level of physical activity and smoking. Many studies suggest that anger and negative handling of stress can have a powerful effect on a person's immunity and risk of heart disease. People who hate their jobs have double the risk of dying from heart disease as compared to people who enjoy their jobs. It must be understood that the "garden variety" of stress is common for most people. It is not the "stress" that kills but how we handle it.
The bottom line - if you have anger issues or you have "unhealthy" ways of dealing with your stress levels - consider meditation and other relaxation methods.
Reference:How to Beat the Heart Disease Epidemic Among South Asians: A Prevent…
What is a heart attack?
Heart attack is a specific event! A heart attack occurs when the blood supply to part of the heart muscle itself is severely reduced or stopped. The reduction or stoppage happens when one or more of the coronary arteries supplying blood to the heart muscle is blocked. This is usually caused by the buildup of plaque (deposits of fat-like substances), a process called atherosclerosis. The plaque can eventually burst, tear or rupture, creating a "snag" where a blood clot forms and blocks the artery. This leads to a heart attack.
If the blood supply is cut off for more than a few minutes, muscle cells suffer permanent injury and die. This can kill or disable someone, depending on how much heart muscle is damaged.
The medical term for heart attack is myocardial infarction. A heart attack is also sometimes called a coronary thrombosis or coronary occlusion.
What is Heart Disease?
Heart disease refers to conditions in your arteries and other blood vessels related to your heart. Coronary Artery Disease (CAD) refers to the build of plaque in your arteries (see atherosclerosis above). In some individuals this "process" starts as early as 2 years of age. CAD can result in angina (chest pain) or heart attack or other health complications.
Several factors play an important role in heart disease including your family history, cholesterol levels, level of physical activity and smoking. Many studies suggest that anger and negative handling of stress can have a powerful effect on a person's immunity and risk of heart disease. People who hate their jobs have double the risk of dying from heart disease as compared to people who enjoy their jobs. It must be understood that the "garden variety" of stress is common for most people. It is not the "stress" that kills but how we handle it.
The bottom line - if you have anger issues or you have "unhealthy" ways of dealing with your stress levels - consider meditation and other relaxation methods.
Reference:How to Beat the Heart Disease Epidemic Among South Asians: A Prevent…
Wednesday, March 17, 2010
Your short guide to relaxing and rejuvenating sleep!
Have you enjoyed a good night's sleep and seen the difference it makes? You feel relaxed, more energetic and happy. Healthy sleep can help you with better moods and creativity too! Here are some actions you can take to ensure healthy sleep.
1. Appropriate food/ beverage choices - Eat a light and healthy dinner before 8 pm. Avoid caffeine, sugar drinks and alcohol at night.
2. Moderate exercise during the day - Regular walks 30-45 mins during the day helps you sleep better. Avoid intense exercises after 5 pm
3. Follow a regular routine each night - have a meditation session to relax your body, listen to gentle music or take a warm bath or shower
4. Have the right environment in your bedroom - make sure you have a comfortable mattress and pillows, proper low lights and a quiet place will facilitate a good relaxed sleep.
How much sleep do you need? It varies from person to person and based on the level of your physical activity, stress levels and age - typically from 7-8 hours is common for most adults. If you wake up feeling tired and have less energy in the mornings, it is possible that you are not sleeping well. Check with your doctor or a sleep professional.
The link below connects you a free 70 page booklet released by NIH (National Institute of Health) with more details on this subject.
http://www.nhlbi.nih.gov/health/public/sleep/healthy_sleep.pdf
1. Appropriate food/ beverage choices - Eat a light and healthy dinner before 8 pm. Avoid caffeine, sugar drinks and alcohol at night.
2. Moderate exercise during the day - Regular walks 30-45 mins during the day helps you sleep better. Avoid intense exercises after 5 pm
3. Follow a regular routine each night - have a meditation session to relax your body, listen to gentle music or take a warm bath or shower
4. Have the right environment in your bedroom - make sure you have a comfortable mattress and pillows, proper low lights and a quiet place will facilitate a good relaxed sleep.
How much sleep do you need? It varies from person to person and based on the level of your physical activity, stress levels and age - typically from 7-8 hours is common for most adults. If you wake up feeling tired and have less energy in the mornings, it is possible that you are not sleeping well. Check with your doctor or a sleep professional.
The link below connects you a free 70 page booklet released by NIH (National Institute of Health) with more details on this subject.
http://www.nhlbi.nih.gov/health/public/sleep/healthy_sleep.pdf
Tuesday, March 16, 2010
Here is an effective way to determine your stress levels
Most online stress measurement tools use an "life-event" method to determine your stress levels. If you have a divorce, a job loss or major illness; you are considered to have high stress levels. However, the problem with this approach is that it does not measure our daily activities and how we react to this. We may have a boss that we do not like or our stress related to specific relationships may be increasing in small but significant measures.
The best analogy I found for stress assessment is that of RPE - (Rating of Perceived Exertion by Borg) to measure the intensity of your daily exercise routine. Instead of using a heart-monitor or trying to measure your pulse, you can estimate the intensity of your exercise by how hard you feel you are working out. You give yourself a rating of 6-20 - 6 being no exertion at all and 20 being very intense exercise. Typical walking can have RPE levels of 9-12 while intense aerobics may cause you to give a rating 16-19. While this may seem subjective, your mind is pretty good at assessing your exercise intensity. These measures are often as sensitive as heart monitors or pulse counter techniques.
http://www.cdc.gov/physicalactivity/everyone/measuring/exertion.html
A similar method is used to assess your stress levels. Dr. Sheldon Cohen of Carnegie Mellon University pioneered in a unique self-assessment technique for stress called PSS (Perceived Stress Scale). Similar to RPE above, you are asked to estimate your own level of stress based on the uncertainty, lack of control and overload that exists in various areas of your life. Here are two websites that give help you self-assess your stress levels based on Dr. Cohen's technique.
http://www.mayoclinic.com/health/stress-assessment/sr00029 - the famous Mayo Clinic has this online tool
You may also have a hard copy printed out from the MindGarden.com website and use it to assess your stress levels during the week.
http://www.mindgarden.com/docs/PerceivedStressScale.pdf
The bottom line - the few minutes you take to become aware of your stress levels and the causes for it - actually will help you lower your stress levels.
Do you have your own method of assessing your stress levels? I would love to hear about it.
The best analogy I found for stress assessment is that of RPE - (Rating of Perceived Exertion by Borg) to measure the intensity of your daily exercise routine. Instead of using a heart-monitor or trying to measure your pulse, you can estimate the intensity of your exercise by how hard you feel you are working out. You give yourself a rating of 6-20 - 6 being no exertion at all and 20 being very intense exercise. Typical walking can have RPE levels of 9-12 while intense aerobics may cause you to give a rating 16-19. While this may seem subjective, your mind is pretty good at assessing your exercise intensity. These measures are often as sensitive as heart monitors or pulse counter techniques.
http://www.cdc.gov/physicalactivity/everyone/measuring/exertion.html
A similar method is used to assess your stress levels. Dr. Sheldon Cohen of Carnegie Mellon University pioneered in a unique self-assessment technique for stress called PSS (Perceived Stress Scale). Similar to RPE above, you are asked to estimate your own level of stress based on the uncertainty, lack of control and overload that exists in various areas of your life. Here are two websites that give help you self-assess your stress levels based on Dr. Cohen's technique.
http://www.mayoclinic.com/health/stress-assessment/sr00029 - the famous Mayo Clinic has this online tool
You may also have a hard copy printed out from the MindGarden.com website and use it to assess your stress levels during the week.
http://www.mindgarden.com/docs/PerceivedStressScale.pdf
The bottom line - the few minutes you take to become aware of your stress levels and the causes for it - actually will help you lower your stress levels.
Do you have your own method of assessing your stress levels? I would love to hear about it.
Monday, March 15, 2010
Three important lessons you can learn from children
Do you have young children in your house? If not, borrow them from your friends or your adult children :-)
Children (especially less than 7 years old) are masters at mindfulness practice. They enjoy the present. Observe a five year old play with a cardboard box. In his (or her) imagination, the box takes whatever shape he wants. It could be a race car or a house. He can be immersed in it for hours together. The three lessons we can learn from children are
(1) Focus and enjoy the present - you cannot do anything about the past and don't be too worried about the future - it often turns out quite different what you imagined it will be.
(2) Use your imagination in strong and positive ways - Worry is a classic example of using your imagination in a negative manner. Enjoy and play regularly in your life
(3) Unconditional love - there are so many people who give you unconditional love. Your family, your friends and many of your co-workers. Accept and acknowledge this love in your life.
After I wrote this article, I found this wonderful and similar article in health bistro! Check it out!
Check out this blog article!
http://healthbistro.lifescript.com/2009/11/03/6-life-lessons-we-can-learn-from-children/
Children (especially less than 7 years old) are masters at mindfulness practice. They enjoy the present. Observe a five year old play with a cardboard box. In his (or her) imagination, the box takes whatever shape he wants. It could be a race car or a house. He can be immersed in it for hours together. The three lessons we can learn from children are
(1) Focus and enjoy the present - you cannot do anything about the past and don't be too worried about the future - it often turns out quite different what you imagined it will be.
(2) Use your imagination in strong and positive ways - Worry is a classic example of using your imagination in a negative manner. Enjoy and play regularly in your life
(3) Unconditional love - there are so many people who give you unconditional love. Your family, your friends and many of your co-workers. Accept and acknowledge this love in your life.
After I wrote this article, I found this wonderful and similar article in health bistro! Check it out!
Check out this blog article!
http://healthbistro.lifescript.com/2009/11/03/6-life-lessons-we-can-learn-from-children/
Sunday, March 14, 2010
Recommended CD set: Learn meditation in less than 1 hour with this CD!
Many of us think of meditation and mindfulness as a long and complex art that involves hours of sitting down and doing nothing! Nothing can be farther from the truth - John Kabat Zinn and Andrew Weil give a great introduction to meditation in this two part CD. Here are two testimonials from Amazon.com for this CD set.
This CD set is only $16.47 now (regular price is $25.00)
30 of 30 people found the following review helpful: 4.0 out of 5 stars Good introduction to meditation,
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33 of 34 people found the following review helpful: 4.0 out of 5 stars Fundamental information about meditation,
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Friday, March 12, 2010
Three rules of stress management all of us must know!
If you have a pulse, you have life . . . and you have problems . . . and stress in your life. Happy people are those who have found ways to cope and even thrive under stress.
When I was a young engineer, I was visiting Garibaldi Square in Mexico City, Mexico. On Saturday nights, the best mariachi bands (traditional Mexican music bands) play in the crowded square. As I watched the bands play, I saw a very old couple in pretty shabby clothes. It was very apparent that they were not very rich. I had my dreams and frustrations - I was waiting to buy a new car, a house . . . may be even a boat. I saw the contrast between them and I. I was this rich "North Americano" engineer and they were this poor couple with very little material things in their life. But I also saw that they held hands and very much in love with each other. They were enjoying the music. They were enjoying the present.
At that moment, I realized, all I had was the present moment! I could choose to be happy with what I have and where I am in my life. I did not have to have my house, my car and even my boat to be happy.
Three simple rules:
Rule One: Awareness - take the time to see what stress you have in your life and how it manifests. Do you yell at your kids? (I do sometimes), Are you carrying tension in your body (I carry it in my neck and shoulders), Do you have headaches?
Rule Two: Acceptance/ Acknowledgment - Irrespective of your circumstances, you have a choice. Your left brain has specific rules about how life must be for you to be happy! They are "false" rules - your right brain will tell you that.
Rule Three: Action - What is in your control? What can you do about it? Does worrying about your problems help you? As you relax, the answers will come. Take the action you need to help you. In some cases, it may mean no action. For an action oriented person like me, that is the biggest challenge :-)
When I was a young engineer, I was visiting Garibaldi Square in Mexico City, Mexico. On Saturday nights, the best mariachi bands (traditional Mexican music bands) play in the crowded square. As I watched the bands play, I saw a very old couple in pretty shabby clothes. It was very apparent that they were not very rich. I had my dreams and frustrations - I was waiting to buy a new car, a house . . . may be even a boat. I saw the contrast between them and I. I was this rich "North Americano" engineer and they were this poor couple with very little material things in their life. But I also saw that they held hands and very much in love with each other. They were enjoying the music. They were enjoying the present.
At that moment, I realized, all I had was the present moment! I could choose to be happy with what I have and where I am in my life. I did not have to have my house, my car and even my boat to be happy.
Three simple rules:
Rule One: Awareness - take the time to see what stress you have in your life and how it manifests. Do you yell at your kids? (I do sometimes), Are you carrying tension in your body (I carry it in my neck and shoulders), Do you have headaches?
Rule Two: Acceptance/ Acknowledgment - Irrespective of your circumstances, you have a choice. Your left brain has specific rules about how life must be for you to be happy! They are "false" rules - your right brain will tell you that.
Rule Three: Action - What is in your control? What can you do about it? Does worrying about your problems help you? As you relax, the answers will come. Take the action you need to help you. In some cases, it may mean no action. For an action oriented person like me, that is the biggest challenge :-)
Read this if you grind your teeth
Sometimes, do you clench your jaws and grind your teeth during sleep? Do you wake up with sore jaws and headaches as a result of your teeth grinding?
Our bodies and minds often give us signals when we are not coping with our stress levels adequately. Sometimes, I grind my teeth at night. It is often a sign for me to take action (i) Work on my journal (ii) Increase the duration or reduce the intensity of my exercise levels (iii) Catch up on my meditation and mindfulness exercises.
If you have a problem with grinding teeth, check with your dentist. Your dental insurance may cover a personalized mouth guard - typical costs between $200-$700. You can wear this mouth guard at nights and protect your teeth. Your local pharmacy may have cheaper night guards ($15-$30) - see weblink below.
Also, take time to be aware of your stress levels. Take time to relax and unwind before you sleep. Read to your kids, listen to your favorite music or play with your pet before you go to bed.
http://www.guardian.co.uk/society/2010/feb/28/teeth-grinding-recession-linked-dentists
Check your local Walgreens for Night Guard
Night Guard - to reduce pain caused by teeth grinding while you sleep
Our bodies and minds often give us signals when we are not coping with our stress levels adequately. Sometimes, I grind my teeth at night. It is often a sign for me to take action (i) Work on my journal (ii) Increase the duration or reduce the intensity of my exercise levels (iii) Catch up on my meditation and mindfulness exercises.
If you have a problem with grinding teeth, check with your dentist. Your dental insurance may cover a personalized mouth guard - typical costs between $200-$700. You can wear this mouth guard at nights and protect your teeth. Your local pharmacy may have cheaper night guards ($15-$30) - see weblink below.
Also, take time to be aware of your stress levels. Take time to relax and unwind before you sleep. Read to your kids, listen to your favorite music or play with your pet before you go to bed.
http://www.guardian.co.uk/society/2010/feb/28/teeth-grinding-recession-linked-dentists
Check your local Walgreens for Night Guard
Night Guard - to reduce pain caused by teeth grinding while you sleep
Tuesday, March 9, 2010
Do this during exercise to super-size your stress relief
Mindfulness - art of focusing our awareness to the present moment can trigger relaxation during any of your daily routines including exercise.
Do you exercise regularly? Do you listen to your ipod or watch tv as you walk on the treadmill? Here are some simple tips to incorporate mindfulness in your exercise routine to gain additional relaxation from your work-out.
>Focus on your exercise routine, your body movements and your breathing.
>Pay attention to your stride, speed and heart rate
>Are you fretting about the tasks you have to complete after the exercise - draw your attention to the relaxation within you.
>If you are weight training, focus on the the muscles that move the weight up and down (slowly - to the count of 10 up and down).
Just becoming aware of your stresses in your body will help you find the right balance and posture for your exercise technique.
You can use this techniques with any daily activities. Are you walking from one department to another at your work place. Take the time to read your posture, your stress levels. You will be amazed that just by taking the time to find your stresses in your body, you will relax.
Do you exercise regularly? Do you listen to your ipod or watch tv as you walk on the treadmill? Here are some simple tips to incorporate mindfulness in your exercise routine to gain additional relaxation from your work-out.
>Focus on your exercise routine, your body movements and your breathing.
>Pay attention to your stride, speed and heart rate
>Are you fretting about the tasks you have to complete after the exercise - draw your attention to the relaxation within you.
>If you are weight training, focus on the the muscles that move the weight up and down (slowly - to the count of 10 up and down).
Just becoming aware of your stresses in your body will help you find the right balance and posture for your exercise technique.
You can use this techniques with any daily activities. Are you walking from one department to another at your work place. Take the time to read your posture, your stress levels. You will be amazed that just by taking the time to find your stresses in your body, you will relax.
Sunday, March 7, 2010
5 ways to relax without eating
I often used eating as a way to deal with my stress levels. Here are 5 simple alternatives to eating unhealthy food I use now.
1. Drink a glass of water and go for a walk around the block
2. Get a hug from my 6 year old and play with him - I do that with my wife too :-)
3. Listen to music - Indian classical is my favorite
4. Put a timer for 5 mins and concentrate on my breathing
5. Last way - I eat a fruit + 1 glass of soy milk if I am really hungry
Try one of these techniques out the next time you are stressed and let me know how it worked for you.
EW78R55KBTEU
1. Drink a glass of water and go for a walk around the block
2. Get a hug from my 6 year old and play with him - I do that with my wife too :-)
3. Listen to music - Indian classical is my favorite
4. Put a timer for 5 mins and concentrate on my breathing
5. Last way - I eat a fruit + 1 glass of soy milk if I am really hungry
Try one of these techniques out the next time you are stressed and let me know how it worked for you.
EW78R55KBTEU
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