Did You Know that our Brain is in Fact Plastic

Taken From Here

“I saw people rewire their brains with their thoughts, to cure previously incurable obsessions and traumas.” Dr. Norman Doidge

In my last post I discussed the power of positive-thinking (or affirmations) and how this has a decisive impact on our physiology. A couple of you wanted to understand how this works.  Well, let me tell you.

It all comes down to Neuroplasticity, which is the brain's ability to reorganize & re-mould itself by forming new neural connections throughout life. Since its discovery, this has had stress reduction, well-being, & health groups, very interested.

Taken from Here

What does this mean for us - The Basics

The adult brain contains over 100 billion neurons, give or take a few. To put this into context, that matches the estimated number of galaxies in our whole universe. Given we only use a few thousand of these repeatedly every day, there are literally billions of unused neurons we which can utilise.  This gives us the incredible ability to create completely new personalities, observe different outcomes, and completely change our condition of living...as long as we make the conscious decision to do it. It blew my mind too..

The reason we feel the same emotions & experience the same outcomes day-in day-out, is because we're firing the same neural pathways over & over again, over & over again, over & over again. This is where we can get stuck in this loop of self-limiting thoughts or habits, which recharges the stress response we experience on a daily basis and effectively moulds our personal perception of reality. 

Dr Caroline Leaf, estimates that "87% to 95% of the illnesses that plague us today are a direct result of our thought life. What we think about affects us physically and emotionally. It’s an epidemic of toxic emotions…"  

Consistent affirmations (said in a congruent way) is just one way of breaking that loop, by using new neurons in our brain to observe a different outcome, & to positively affect your physiology & mindset. Dr. Joe Dispenza, Neuroscientist, speaker on What The Bleep Do We Know, and a bit of a hero, claims "The one thing I noticed about people who had changes in health had changed their thinking...Our thoughts have a direct connection to our direct level of health."

To conclude

I'm not saying that using our infinitely powerful brains will cure all our physical difficulties, but by learning the discourse of stress symptoms and illness we can discover what is being suppressed or ignored in our emotions, and how this is influencing our health & well-being. From this viewpoint we can observe a clear two-way communication going on between our body and mind that affects our physical, mental & emotional state. 

Affirmations (some good ones are listed in my last post) & meditation are both ways that help us deepen this understanding.  So be more kind to yourself and try using some affirmations, you may find it works wonders!  I've attached a great little bonus tutorial for you on Neuroplasticity, which really gives you the low-down on this truly fascinating phenomenon :

Next time I'll be looking deeper into how emotions effect us and how we can affect them.  

Over & Out,

Adam

Method 3. Short-Cuts to Rapidly Reduce Stress in your Working or Studying Environment, and Create Peace of Mind Now!

Hi all and a warm welcome back!

We are now at the end of the road on how to Rapidly Reduce Stress in your Working or Studying Environment, and Create Peace of Mind Now!

Picture Taken from Here

"I'll do the best I can." What is this exactly...POSITIVE THINKING! 

Picture Taken From Here

Sound's so simple doesn't it...but its incredibly effective at releasing stress and boosting self-esteem and self-confidence.  They're also incredibly able when you are ill, as they boost your belief that you will get better, sooner.

They are commonly referred to as an affirmation, which is defined as 'the assertion that something exists or is true." This method is extremely competent at breaking that negative state of being we call stress, and shifts us into a much more positive, relaxed state of being.

After becoming 'stuck' at University with looming deadlines and exams, I often found myself in this negative cycle of stress and couldn't figure out how to stop it! I purchased a brilliant book called It's The Thought That Counts by Dr. David Hamilton (currently only 6 left in stock, so get yours while you can!), which completely changed my relationship with stress. It taught me about affirmations, and how the subconscious mind believes what you tell it, as long as you are really congruent with your language.  To this day, I use affirmations on a daily basis.  

As I mentioned in my second Blog Post, its all about repetition, repetition, repetition - this is how the brain learns! If you're finding it hard, think back to a time when you had to memorise it, and you managed to do it. This will give you huge confidence moving forwards.

I've listed below my top 10 affirmations for you to try out in your head. See how they affect your body language, your mood, and your belief systems :

I can handle whatever comes my way

Today has endless possibilities

I release stress now

I release all restrictions

Challenges bring opportunities

I choose a positive frame of mind

Every day in every way I'm getting better and better

I'm feeling calmer and calmer

My intentions create my reality

I can make healthy choices

The great thing about affirmations is that they can literally be used on anything, from stress, to anxiety, to relationships, and so on. To add to this, simply writing these on a peace of paper is just as, if not more effective, than saying them in your head. Try both, see what works better.

So that's it for my Short-Cuts to Rapidly Reduce Stress in your Working or Studying Environment, and Create Peace of Mind Now! I really hope you've found them useful, both now and in the future.

If anyone has any requests on things they would like me to write on, just drop me a Facebook message. I can usually be found at : https://www.facebook.com/adam.lomax.73?ref=tn_tnmn

Thanks and farewell until next time,

Adam

Method 2. Short-Cuts to Rapidly Reduce Stress in your Working or Studying Environment, and Create Peace of Mind Now!

http://science.howstuffworks.com/life/laughter.htm

Stress relief from laughter? Yes, no joke. It was an age old question for me - why do people who laugh more appear happier, more relaxed, more in control, and in better health? 

What was the secret? What was the formula? 

http://mydailycafe.com/site/wp-content/uploads/2012/04/Laughter.jpg

When you start to laugh, it doesn't just lighten your load mentally, it actually induces some very powerful physical changes in your body. Wow, all that just from a short burst of laughter. It also promotes a healthier, more positive attitude, and at the end of the day, why would you want to resist happiness in your life?

Take yourself back to a time when you've had a good old chuckle - how did you feel? Lighter, lifted, happier, even relieved?
Laughter can :

Short-term effects :

• Stimulates many organs. Laughter enhances your intake of oxygen-rich air, stimulates your heart, lungs and muscles, and increases the endorphins that are released by your brain.
• Activates and relieves your stress response. A rollicking laugh fires up and then cools down your stress response and increases your heart rate and blood pressure. The result? A good, relaxed feeling.
• Soothes tension. Laughter can also stimulate circulation and aid muscle relaxation, both of which help reduce some of the physical symptoms of stress.

Long-term effects :

• Improves your immune system. Negative thoughts manifest into chemical reactions that can impact your body by bringing more stress into your system and decreasing your immunity. In contrast, positive thoughts actually release neuropeptides that help fight stress and potentially more-serious illnesses.
• Relieves pain. Laughter may ease pain by causing the body to produce its own natural painkillers. Laughter may also break the pain-spasm cycle common to some muscle disorders.
• Increases personal satisfaction. Laughter can also make it easier to cope with difficult situations. It also helps you connect with other people.

It's even being recommended by The Breast Cancer Wellness Magazine as an approach to stimulate lymphatic health! I'm not saying go over the top here, but just a couple of chuckles a day, may well keep the doctor away.

A great clip here from the amazing Karl Pilkington attending a Laughter Yoga club in India, where laughter really is the best medicine.  

Remember, "A day without laughter, is a day wasted." Charlie Chaplin

Thanks for stopping by!

Adam

Method 1. Short-Cuts to Rapidly Reduce Stress in your Working or Studying Environment, and Create Peace of Mind Now!

‎"There is more to life than increasing its speed."

Mohatma Gandhi







Hi again,

A warm welcome back to those of you who are following my series of Blog Posts on how to create more calm, mindfulness, and wellbeing in your lives through using your mind!
Over the next 6 days I will be posting 3 highly effective ways to hastily stop stress in its tracks, so that we can move from this...

to this...

These tools have helped thousands of people globally, and the science behind it is extremely thought-provoking..

Today the focus will be on 3C Vision. I was taught this at a talk by Sandy C. Newbigging which discussed the effects that chronic stress can have on the body. This simple, easy to adopt technique, is great, as it can be done at the desk (or anywhere really), is completely unnoticeable to those around you, and reduces stress symptoms in just a few minutes. It merely requires using your eyes to activate your parasympathetic nervous system.

Step 1 - Pick a spot on the wall to look at, preferably at a 45° above your eye-line Ensure this is a stagnant spot, which doesn't contain any movement.

Step 2 - As you stare at this spot, effortlessly allow your mind to go loose and focus all your attention on the spot. Take a few long, deep breaths.

Step 3 - Notice that within a few moments, your vision begins to spread out. Your vision will become more peripheral than central.

Step 4 - Now, pay more attention to the peripheral part of your vision than the central part. Take in the colours, the shapes, the shadows, and anything else. Retain long, deep breaths. Be mindful that you stick to using your peripheral vision by avoiding looking directly at anything.

Step 5 - Continue with this for as long as you want. You will find your mind is more still.

Step 6 - Repetition, Repetition, Repetition. With practice, this technique will become easier and the more effective. 

So..how do you feel now?


This process is similar to what psychologist Stephanie Silberman, PhD, has labelled as "thought stopping," which allows the body to drain excess cortisol and adrenalin out of the system and induce a calmer response. Personally, I found this great to do before important meetings, seminars, and particularly when distraction is leading you astray!

As always, many thanks for reading and I hope this finds you well! The 2nd of the 3 highly effective ways to hastily stop stress in its tracks will be posted in the next couple of days.


Adam

10 Simple Tips to Become A Master of Meditation Overnight

Following my first post, some of the great feedback I received was along the lines of, "I can't meditate because I can't stop thoughts buzzing through my head."  Sound like you? 

I completely understand where you're coming from, as initially I struggled with this practice too, but once you make the decision to actively engage with it, and practice regularly with gentle discipline, you will find it both rewarding and enjoyable.  

I like to compare it to body training at the gym...the more you work a muscle, the more it strengthens.  The same goes for neurons in the brain, as we are taught in Hebbian Theory, "Neurons that fire together wire together."  So, in effect, the more you practice meditation, the stronger the neuron connections become, the better you'll get and the easier it becomes.  

Here are my top 10 tips to ensure you develop consistent practice, and stay on track to creating a healthy body and a healthy mind!  

1. Meditate first thing in the morning or last thing at night (if possible!) - this is when you brain is most receptive to change, as it is in the alpha, dreamlike state
2. Aim to find a place at home or work suitable - somewhere quiet where you are unlikely to find distractions is perfect.  This will allow you to relax and focus much more easily
3. Make it a priority - this means putting it in the diary and committing to it in the same way you would to any other kind of meeting. Whether it is 10 minutes or considerably longer, nothing is more important than the health of your mind.  When people don't make this their priority, they often miss out and then become de-motivated
4. You don't need to 'still your mind' - above all, meditation gives your body the chance to relax and recover.  It is not useful, therefore, to resist having thoughts when meditating.  To resist thoughts is to resist relaxation, so just go with the flow!
5. To help yourself feel at ease - initially visualise a place you've been to in the past that evokes a relaxation response, perhaps a sunny beach
6. If you miss a day or two, don't be hard on yourself - this will surely undermine your efforts and motivation. Therefore, I suggest if you fall from grace one day, make the choice to get back into your routine the very next day without wallowing in failure and self-deprecation
7. Always spent a couple of minutes at the end of each meditation to reflect on its benefits - Notice how you feel, physically, mentally and emotionally. The more you establish the connection between training the mind and feeling better, clearer, or calmer, the easier it becomes to sit down and practice 
8. You only need to meditate 10-15 minutes per day - that's all it takes!
9. Have realistic expectations - Training or taming the mind is a skill to develop over a lifetime. There are some immediate benefits to be found, but some take longer than others. Just take it one day at a time
10. Have a scrap book and note any changes you feel - be it calmer, more confident, or healthier, these will be constant reminders of what you have achieved

Thanks, and remember...

Adam

p.s. Still struggling? There's a series of audios you can download from http://www.eocinstitute.org/. This is based on Dr. Heinrich Wilhelm Dove's discovery that when you introduce tones with certain frequencies into each ear, you could actually entrain the electrical patterns within the brain to resonate in very specific patterns, called brainwave states. These tones induce beta, and alpha wave states in your brain, which enables quicker meditative states.

Meditation : Where Traditional Practice meets cutting edge Mind-Body Medicine

Shirley MacLaine once said, "Remember what people used to say about meditation? Now everyone is doing it." I wonder why..

Although Meditation Practitioners have known the benefits of meditation for thousands of years, it is only now that scientific research is beginning to prove that meditation has a positive effect on us at a physiological level. In this post I'm going to be exploring the science behind this ancient tradition and how it can be of benefit to our minds and bodies in the fast-paced Western society we live in today. 

Studies have proven that meditation is strongly associated with improvements in a number of psychological areas, which include depression, anxiety, cognitive function, alertness, and stress, amongst others. There is new research which also suggests that meditation reduces response to pain, as well as blood pressure, and even strengthens our immune systems. Isn't that incredible - we are actually using our minds to direct our bodies! 

But what does meditation actually do to the body to cause these changes? It all starts with the brain, or perhaps more precisely the subjective mind. 



Several MRI scans, taken of people's brains whilst meditating, have shown that the subject's brain wave goes into an alpha state. According to The National Institutes of Health (NIH), this "reduces activity in the sympathetic nervous system and increases activity in the parasympathetic nervous system," or equivalently, meditation produces a reduction in arousal and increase in relaxation. This 'relaxation response' includes changes in metabolism, heart rate, respiration, blood pressure and brain chemistry.

My particular area of interest relates to meditation and health, having suffered previous health issues myself. People with chronic illnesses have found vast improvements over time through regular practice of meditation. This has been achieved by simply sitting in a quiet room (not necessarily in the classic Buddhist pose!) for just 15 minutes a day, shutting their mind off from the external environment, and positively affirming to themselves!

Early research suggests this may be possible due to this practice reducing cortisol levels within our body, which is extremely important, bearing in mind that chronic-stimulation of cortisol and adrenalin causes our cells to break down. Meditation may also reduce anxiety within the subject, linked to the negative prognosis they may have received from their doctor.

Meditation is a truly fascinating area of Mind-Body Medicine, and we are just at the tip of the iceberg! As a daily meditator, I can't recommend it enough. To you I say, next time you are stressed or have an unresolved issue causing you anxiety, don't dwell on it..meditate! It's free and good for your health!

Thanks and Happy Reading!
Adam

p.s. if you're interested in taking meditation further, The London Meditation Centre does free fortnightly talks in Notting Hill Gate -

http://www.londonmeditationcentre.com/upcoming-meditation-courses/