Trigger and activate your natural energies to reduce your stress levels, improve your creativity and feel calm, happy and relaxed using these "non-religious" meditation and mindfulness techniques
Photo by Ajay Royyuru - http://tinyurl.com/WorksByAjay
One of my favorite radio programs is "Speaking of Faith" hosted by Krista Tippet. On the show last week, Krista interviewed experts on Alzheimer's disease - the dreadful disease that slowly unravels and destroys the memory of the patient. There was a particularly touching story of a lady who was very upset that her husband could not recognize her any more. Every time, she went to see him, she kept asking him who she was and he kept repeating he did not know her. However, one fine day, her husband said " I don't know who you are . . . but I know that I love you very much"!
That answer took my breath away. It appears that love is an emotion that is buried deep inside our subconscious- way below the physical brain. Our memories may go away but love remains for a long time. Love and other emotions are often below the 'rational' thinking part of our mind - like stress, anxiety and worry.
Love, therefore, is a very powerful stress reduction tool for us. One Buddhist meditation techniques is referred to as the "Loving Kindness" Meditation. It involves relaxing the body and focusing on sending and receiving love to the people around us and by expansion to all the life in the world and universe. I find it a very powerful meditation technique . . . and so do many of my program participants.
In your daily life, you can use love to relax and find peace in many ways -
1. Spend time with your loved ones -. This may seem like common sense but often we are so busy meeting our work and other life deadlines, we miss out on the opportunity to spend time with our loved ones. I am, sometimes, guilty of brushing off my five year old's request to play games when I am busy with work or other activities.
2. Images and Memories - Take the time to think of your loved ones - are your grand parents deceased? Do you have beautiful and loving memories of them - relax and enjoy those memories. Take the time to replay your child's first words or walk, look through your wedding videos and look through your friends' letters. I love old photo albums.
3. Call and write to your loved ones faraway - In the 1980s the phone company AT&T had a series of TV commercials - "Reach Out and Touch Someone" {See Youtube clip}- about calling your mother or grandmother. In those days of letter writing, people complained about the lack of personal touch of a phone call. But today we see the short messages in texting and emails - I wonder if quantity is as important as quality in communication.
3. Volunteer your time - work in a local soup kitchen, help with food delivery (Meals-On-Wheels Program). The very act of helping other people often brings down our levels of stress.
How do you feel love? Does it help you cope with the challenges of your life? Let me know.
April 22, 2010 Alzheimer's disease has been described as "the great unlearning," a "disease of memory," a "demise of consciousness." But what does it reveal about the nature of human identity? What remains when memory unravels? And how might such insights help Alzheimer's sufferers themselves?
Sometimes, my meditation workshop participants ask me why I don't discuss stress analysis or try to find the root cause of their stress. “Would that not be a logical way to eliminate or reduce the stress?” they want to know.
My answer is two fold
1. Stress occurs at very low (primitive) level of our brain. In many cases, we respond almost instinctively (one of my friends calls it a "knee-jerk" reaction) to unique triggers. We realize we are stressed-out or angry almost after the fact. Irrespective of our triggers, challenges or problems, our body almost runs the same script for stress. It may be tightening of the stomach muscles or shoulders or any other physical pattern that we have "trained" ourselves to.
2. Stress often depends on our own unique perspective and values. Another person (unless he or she is very close to you - like a spouse, parent, sibling or a close friend) cannot really empathize or feel the pain with you. As an instructor in meditation and mindfulness, I definitely cannot be in a position of judgment about your values and problems.
So what is the solution to stress? The important and immediate response to stress is becoming aware of the stress, anxiety and pain in your body. You can then, use a variety of stress reduction techniques to manage your stress by physical and mental relaxation. As you get more relaxed, your mind reaches a more empowered state.
Don't you feel that you can solve problems better when you are in a more relaxed and energized state? The key goal of any good stress management system is to bring your mind to such a state where you can rationally work through your problems and challenges. When you reach a very relaxed state, you can actually trigger your "Right" or the creative side of the brain to bring forth effective solutions that even your logical or "left” side of the brain cannot think of!!
Stress analysis is an important part of stress management and you can enhance that by logically studying your challenges and following a disciplined problem solving plan. But all that comes later, after you have managed your stress to levels at which you are comfortable.
There is something about eating that soothes and relaxes us. We can enhance our relaxation by our choice of foods. Instead of munching on cookies or potato chips, we can enjoy healthy foods to calm our mind. Stock these foods in your home or office and you can be sure of feeding your mind and soul while nurturing your body!
1. Orangesare loaded with Vitamin C – an important stress-busting vitamin. Eating oranges may also help fight your sugar craving because they are sweet. They are also loaded with magnesium, calcium and fiber – all good for your body. Not fond of oranges - try other fruits? Consider berries - blackberries, cherries, strawberries - they are loaded with antioxidants, fiber, natural sugars and other powerful nutrients. One of my friends Madhu always buys boxes of berries during our business trips and I have found that it is very relaxing and revitalizing, munching on them at the hotel or in-between customer visits. Try fruits that you have never tried before - Have you ever eaten persimmons, mangoes, pomegranates or papaya?
2. Spinach - Did you know spinach came to us from Persia (modern day) Iran? Nearly half of your daily needs of magnesium are provided by one cup of spinach. Addition of spinach prevents magnesium deficiency, associated with migraine headaches and a feeling of fatigue. Leafy vegetables like spinach, lettuce and collard greens are super-packed with iron, vitamins and healthy fiber. Salad or lightly cooked/ stir fried vegetables are filling, delicious and make you feel more energized and revitalized. Consider adding different color vegetables - egg plants, red/green orange peppers, avocados and mushrooms to your diet and see the difference!
3. Salmon – Do you feel sluggish in the afternoons after a large beef sandwich and soda? Try a grilled salmon dish with salad and skip dessert. As you may be aware salmon is a good source of Omega-3 – an essential fatty acid and a delicious source of protein.
4. Beans - OK - let us get done with the "gas" jokes. Food containing beans do tend to make us gassy at times. Often, the condition improves as your body adjusts to the new diet. Two easy ways to get rid of the gas in beans - wash the beans after you cook them or you can add a drop of Beano - a food ingredient that contains a natural food enzyme that helps breakdown the fiber and prevent gas. Beano is available in most grocery stories and pharmacies - check out the link below. http://www.beanogas.com/FAQ.aspx
5. Nuts - Cashew nuts, almonds, peanuts, walnuts and pecans make a great snack by themselves. You can add them to your salads or top your entree. Nuts are a great source of protein, fiber, vitamin E and essential fatty acids.
Hydration – drink plenty of water. Green tea is a good choice – you know that soda (even diet cola) is not a good choice! Coffee is okay in moderation (1-2 cups daily).
For more information:
Many so-called health experts tend to bash government sources on health nutrition. I often heard people complain that FDA recommendations cater to the Beef, Pork or Agriculture lobbies. However, the NIH, CDC and other government agencies provide scientific and authentic recommendations (often better than literature passed out by food supplement industry!). Check out this website below and download free a great report from the CDC website - see link below:
I am no "guru" or "master" - I deal with anxieties, stresses and fear on a daily basis like same as any of you About 15-20 years ago, I got frustrated with these issues and ever since have always been looking for and exploring different strategies to cope with stress. Also, I realized that stress often comes in short spurts and if it is not controlled, it keeps increasing until it gets out of proportion and causes anxiety. If you can work on your stress in the first five-ten minutes of its appearance - in most cases - your anxiety levels will come down.
The goal is to reduce your stress to "manageable" levels since stress like fear and pain has an important role to play in our lives. If we did not have any fear, pain or stress - we would not survive long. Fear prevents us from doing things that are dangerous. Pain is often a signal that there is something wrong. Stress at work ensures that we meet our deadlines. The key is stress "management".
Meditation (the skill of focusing your mind internally) and mindfulness practice (the skill of focusing on the "NOW" or the present moment) are the basis of these effective stress management tools. Use one or more of them the next time you are stressed out.
1. Listen to music - If you are one of the fortunate who can play a musical instrument or you are trained in music, you know the power of stress reduction that comes to you as you play your instrument or sing a favorite song. Most of us have our favorite pieces of music to relax with. I am particularly fond of listening to the flute
2. Write a letter - not an email but a snail mail one with pen and paper to a loved one. Is there a family member or friend who will appreciate a long letter from you? Take the time to compose your thoughts and write a letter. The very act of writing triggers your right brain and will help you relax.
3. Sketch or color with your children/grand children - Do you have young children around your house? If not, borrow them :-) Get a set of crayons and print our some pages from websites below. Make sure that you use crazy colors - purple for leaves - green for people's face etc.
For that matter any work with your hands (be it knitting, sewing, clay modeling, flower arrangements – list is endless) calms your mind and serves as a stress buster.
4. Take a shower or a long bath There is something super-relaxing about water. May be it is the massaging action or just the feel of water or the primordial memory of our time in the secure womb before birth! Showers and baths sure have a powerful way of removing stress from our bodies. Add a handful of rock salt to the water to experience a greater sense of relaxation.
5. Play with a ball - In one of my previous blog articles, I discussed about the use a tennis ball to focus on my walking meditation. Just the act of throwing and catching a ball can have a therapeutic effect on your stress levels. In the Movie "The Great Escape" - Hilts - a character played by Steve McQueen - uses a baseball glove and ball to relieve the tedium of solitary confinement. http://stressreduction123.blogspot.com/2010/03/you-do-what-with-tennis-ball.html
6. The power of gardens - I have the brown finger as far as gardening goes - I nearly killed a potted plant, which was sold as an "indestructible" plant but gardens and flowers have a magical effect on me. If you are fortunate to live close to a garden (indoor or outdoor) - do recharge yourself among plants and flowers
7. Pets - The companionship and stress reduction ability of pets - especially dogs and cats is well-known. If you are fortunate to have pets in your house, you know the power of these animals in providing a presence and healing effect. Nothing symbolizes unconditional love and joy as a puppy dog!
8. Read or write a poem - one of my favorite poem is by American Poet Walt Whitman http://www.poetryfoundation.org/archive/poem.html?id=178711 - see this link for the whole poem
Afoot and light-hearted I take to the open road,
Healthy, free, the world before me,
The long brown path before me leading wherever I choose.
Henceforth I ask not good-fortune, I myself am good-fortune,
Henceforth I whimper no more, postpone no more, need nothing,
Done with indoor complaints, libraries, querulous criticisms,
Strong and content I travel the open road.
9. Help your friend - Take the time to help friends or your loved ones with their problems. It is amazing when you look at other people's problems and consciously work to help or support them; you get a unique perspective on your stress.
10. Cooking - grab a recipe book or a recipe from the internet. There are 100s of recipes for healthy foods that can be prepared in 15 minutes or less. Cooking is a very relaxing activity - especially when you immerse yourself in multiple senses - observing the colors of ingredients, smelling the spices and hearing the rhythmic chopping of vegetables on the cutting board.
11. Maintain a Journal - an effective stress observing and reducing technique is to put your thoughts in paper. While you can use your laptop, pen and paper have a special impact on my creativity. Many of the outlines of these articles are sketched out in pen and paper. Examining your thoughts in this way gives you a unique and powerful perspective on your life.
12. Take a Power walk - Take a ten or fifteen minute walk around the block. Focus only on the act of walking and the present moment. Not only will you feel more relaxed, you will find that you get significant energy
13. Get a healthy snack - Tomes have been written on the negative impact of junk food that people eat when they are stressed. Keep apples, oranges in your office or home - take the time to enjoy a healthy snack. For me, even the act of peeling an orange and smelling the fruit helps me relax
14. Focus on routine tasks around the house/ office - cleaning the bathroom or vacuuming the living room tidying up wardrobes and other routine housekeeping chores often act as metaphors for ridding the mind of negative thoughts and stresses. As you focus on the routine activity, see how your mind relaxes and copes with your challenges.
15. Focus on your breathing - most of you who attended my meditation classes know the power of focusing on breathing. Just put your palms over your belly and observe your breathing. This will reduce your stress levels.
While lovemaking and sex may be one of the most powerful stress reducing technique, I have kept this out of the list because it often goes over the limit of 15 minutes :-). Sex and love making produces unique stress reducing chemicals and mood enhancing hormones . . . you already know that!
Do email me or comment on this blog - your favorite stress busting technique.
For most of us, the term “Meditation” conjures up images of people, sitting cross-legged and listening to Indian “Sitar music”.
As per the “Brain Wave Theory” - there are five categories of brain frequencies: beta, alpha, theta, gamma, and delta, which influence the state of mind differently. Listening to the right kind of frequency helps the brain harmonize with that frequency thus enabling it to reach the desired state. Alpha frequency music is believed to be the ideal frequency for meditation. I am still skeptical about some of the claims made by some of the companies who market music utilizing this technology. They often claim to “balance” your brain, increase your creativity and bring peace to your mind.
I rarely used music, when I first started practicing meditation about 15 years ago. I tried using Indian classical instrumental music – flute and violin (Yes! Violin was introduced to Indian Classical music in early 1800s – British fiddle – that is a future blog story) as a background and found it to be beneficial. Baroque music pieces with slow movements were also favored by me. About 5 years ago, I was amazed at the levels of the relaxation I could achieve when I used a combination of electronic music, sounds of nature (ocean waves) and chanting.
You need to experiment with different pieces of music and choose the ones you can relax most easily with.
Quite accidentally, I discovered the music of JS Epperson. I tried two of his pieces (See below for free download) and I am impressed by the musician’s creativity and ability to produce hauntingly relaxing and beautiful music. I reached him by phone in Seattle a few weeks ago and interviewed him for this blog.
Jay – tell me a little about yourself
From the age of two years, I always enjoyed playing music– I was obsessed with drones and I would sing harmonics over the hum of car engines. I started experimenting with electronic music when I was in University of Southern California (Thornton School of Music). I made the connection between music and the brain in a communication class when the lecturer told us “What goes IN with music - comes OUT with music”! {Sudesh’s note – I agree – when I listen to the song hits of the 80s – it triggers beautiful and detailed memories of my life associated with those songs}. In early 1990s, I started providing music to institutes and individuals, who wanted to use it as background for meditation and relaxation tapes.
What is your mission?
Though some people may feel that here is a spiritual component to my work, my primary interest is in the physical responses to musical stimuli. For the most part, I am deeply interested in interpreting "artistically" and applying these research findings to my music. I am now in the process of updating my website to sell some of the music tracks for a dollar each. I am also experimenting with donations from my listeners.
What advice do you have for my blog readers?
Start with the intention
Block time for meditation regularly.
Create the right environment.
Let your family members know that you would not like to be disturbed (except for emergencies).
Pick the right music.
And let yourself GO
(Sometimes I relax by listening to music created by others. The very act of creating music is very relaxing for me. I often go on “meditation” binges 2-3 hours in a DAY! Of course, don’t listen to this music while you are driving or operating heavy machinery!)
Check out JS Epperson’s music and let us know what you like about his music.
Lie 1: When your circumstances change, you will become happier
Our mind tells us that we will be happy when we get the perfect job, perfect spouse or when we get our first million dollars. There seem to be complex rules for us to be happy - not only do we have to worry about our peace of mind, we include others in our "get happy" mode. If only our spouse/ friend/ {insert favorite relative} did exactly what we tell them to do - and then all of us will be happy. The truth - Focus on yourself! Focus on the present moment! Identify those aspects of your life that are going well for you and recognize what you can be grateful for. If you can do it now, you can do it in the future too!
Lie 2. You are born with or without the "Happy" gene - there is nothing you can do.
Have you met people who seem to be happy whatever their circumstances in their life? Do you wonder if they were born with a special gene? Scientifically the existence of such a gene has not been proven.
The truth: We pick up negative "rules" for happiness from our family, environment and friends but we can make changes in our behavior and beliefs in order to become happy. I have enjoyed reading and applying the techniques described by Martin E.P. Seligman in his book "Learned Optimism". Learning to be optimistic is one path to happiness and peace.
Lie 3. You can distract yourself into happiness
We often feel that the use of alcohol, drugs or other distractions can prevent us from being depressed or stressed out. The use of alcohol, drugs or other distractions is only an indication that we are unwilling to face life’s challenges – it is an escapist’s road and does not lead to peace or happiness. The truth - We have to face our life directly and accept that, at times, it is not a bed of roses. Focus and objectivity can help us find new solutions and methods of coping with challenges. Mindfulness practice can be used both during the happy and stressful periods of our lives.
See Jill Bolte Taylor's famous TED video link below on the left versus right brain. Her explanation gives us a unique perspective on how the two parts of our brain work - often in very different ways.
http://blog.ted.com/2008/03/jill_bolte_tayl.php
Neuroanatomist Jill Bolte Taylor had an opportunity few brain scientists would wish for: One morning, she realized she was having a massive stroke. As it happened -- as she felt her brain functions slip away one by one, speech, movement, understanding -- she studied and remembered every moment. This is a powerful story of recovery and awareness -- of how our brains define us and connect us to the world and to one another. (Recorded February 2008 in Monterey, California. Duration: 18:44.)
