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General

This Instruction May Seem Simple, Yet it is Very Profound

Make this week a week to be mindful of your diet.

Not just the food you take in, but what you take into all of your senses -- into your eyes, ears, nose, mouth and sense of touch.

What kind of diet are you feeding your senses?

Are they on sensory overload from too much interaction with digital devices? Is there too much time with the news?

What good things might you bring into your diet? Is...
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General

Jews and Arabs Refuse to Be Enemies: A Compassionate Response to War

Henry David Thoreau said, "It's not what you look at that matters, it's what you see."

At some point in our development we learn to see others through a lens of fear and hate. Because the brain is so malleable in our younger years these beliefs become that much more ingrained and as we grow older the skew of our lens becomes hardened. When it comes to the Middle East, it seems there is a collective lens that's been hardened through history that Arabs and Jews have an irreconcilable relationship.  There seems to be a social construction of hopelessness that we're all entranced in. But if hate and ignorance are learned, is it possible they can be unlearned?

The reality is nobody has "the answer" to this conflict and the historical trauma on both sides runs deep. When safety feels threatened, as is a continual reality there, it's a natural survival reaction to close down the mind and heart in order to protect against vulnerability and default to a fight or flight response. If someone was shooting arrows at you, you'd put up your shield and either run or eventually shoot back. At the same time, I know there are many people on both sides, if not the majority, that see the common humanity between each other, want deeply to feel safe and protected, and long to live in peace.

From thoughts come actions and from actions comes consequences.

Read through the intentions and pictures below in the following "Compassionate Peace Practice." Set your judgments aside for a moment and see if you can bring them into your heart and mind when considering all those who are suffering in this war.
A Compassionate Peace Practice (Share Generously):
"May all those who have suffered violence and all those who have committed violence feel safe and protected from inner and outer harm (because if they did feel safe they'd be less like to commit violent acts)."

"May all those in conflict be awakened to their common humanity."
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compassion

The Mindfulness Backlash: True or False?

It seems like every day interest in mindfulness is reaching new heights. All the major news networks have covered it and recently Sharon Salzberg was on the Katie Couric Show explaining how to achieve mindfulness. But the question on many people’s minds is; has mindfulness become another form of snake oil, claiming to cure everything under the sun from anxiety to sneezing? Last week a post broke out on the New York Times claiming there is a “Mindfulness Backlash” afoot where some people are questioning the science, seeing it packaged as a commodity and even warning against it.
A Backlash: True or False?
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Depression

The Evolutionary Impulse of Depression: An Interview with Jonathan Rottenberg, PhD

It doesn't appear that there is a single person on this planet who is not affected by depression in some way. You've either experienced it directly or you have a family member or friend who has been caught in the throws of it. One in 10 adults report depression and that doesn't count the millions more that  live in the shadows of shame and the millions more on top of that who simply live with some low grade life of apathy that doesn't appear to lift. For this reason it has become one of the most important topics of our time.

That is why I am so happy to bring to you Jonathan Rottenberg, PhD, author of The Depths: The Evolutionary Origins of the Depression Epidemic, to give us some insight into why depression is so tenacious and how we can begin making small shifts toward greater health and well-being.

Elisha: Jonathan, what I find so interesting about The Depths is how you explain depression in evolutionary terms. Tell us more about the evolutionary manifestation of depression as we know it today.

Jonathan: Mood is a very ancient adaptation. It’s easy for most people to see that high moods could be useful in energizing behavior to pursue rewards, but, low moods are useful as well. Low moods focus attention on threats and obstacles and restrain behavior. When conditions are unfavorable, or when goals are unreachable, low moods pause behavior to ensure that an animal does not engage in fruitless efforts. This efficiency is important given that resources of every sort -- time, energy, or money -- are finite.
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Depression

Five Reasons Why Men Should Start Practicing Mindfulness

From my experience the gender that is overwhelmingly attracted to mindfulness is women, men aren't quite as attracted to it. Why   is this? In the early days, the man’s greatest responsibility was to protect the tribe. Our brains have been crafted over thousands     and thousands of years to guard against vulnerability. The problem with mindfulness for men is that the practice of it asks us to look toward and open up to vulnerability because that is where the gold is. We are also asked to relate to it in very feminine language like with "warmth," "tenderness," and "gentleness." However, the physical threats that men were guarding against in the past, in most cases, are no longer the threats of modern day. But the brain hasn’t figured this out yet and treats emotional vulnerability as a threat, keeping men from truly reaching our highest human potential.

But things are changing! There is an evolution afoot as more men are starting to see the benefits of integrating mindfulness into daily life.

If you’re a man or you know one, here are five reasons why I think men should give mindfulness a try.
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General

7 Things Mindful People Do Differently Every Day and How to Begin Now!

The intention of being more present in our lives is continuing to grow and touch an increasing amount of people. I have friends who I never would have imagined practicing mindfulness who now sit in daily meditation. When I look at the Seattle Seahawks, think of our Army Vets or politicians sitting in the “Quiet Caucus” room, I’m filled with a whole lot of hope. When I see an increasing amount of kids and teens being taught mindfulness in their schools I see possibility. My wife and I ran a family retreat at Denim N' Dirt Ranch and long before the deadline it was sold out showing me an increasing desire of parents wanting to bring this into their families. As people start to engage mindfulness I've noticed a few things they begin to do differently. 

Here are 7 things people who practice mindfulness do differently:

Practice Being Curious One of the essential attitudes of mindfulness is beginner’s mind. This is engaging something as if for the very first time. People who practice mindfulness bring this attitude with them throughout the day. When they take a shower, they might imagine it was the first time feeling the water, smelling the soap, or watching the steam as it shifts and changes before their eyes. Novelty is one of the fastest routes to creating new neural connections.

Even a meal or snack becomes a chance to pause and reflect on how this simple peace of food holds everything in it, the earth, wind, rain and sunshine. All the people from around the world who contributed in making the ingredients and putting them together into what it is in that moment. This simple snack becomes a source of gratitude and a moment of recognizing the interconnection of all things.

Abraham Joshua Heschel said, “Life is routine and routine is resistance to wonder.” Curiosity leads the mindful person to get back in touch with the wonders and possibilities of life.

Forgive Themselves
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Addiction

5 Year Blog Anniversary and My Top 10 Favorite Posts from 2013

Believe it or not, five years ago starting a blog called Mindfulness and Psychotherapy seemed like a risky venture. At the time, some people I mentioned it to said, “Well, there are a whole lot of blogs that come and go within a year.” The integration of mindfulness, compassion and neuroscience as a therapy in our daily lives has now become key to millions of people. Through posts and interviews we've looked into practical applications for stress, anxiety, depression, addiction, trauma, grief, happiness, joy, self-compassion, forgiveness, relationships, business, medicine, technology, politics and so much more.

Since the inception of this blog we've seen the publications of A Mindfulness-Based Stress Reduction Workbook, The Now Effect and Mindfulness Meditations for the Anxious Traveler.  It has been incredibly rewarding to share these years with you and I wanted to thank you all deeply for all your interactions, they have been a source of living wisdom for me and the other readers to benefit from.

Now, here are my Top 10 Favorite Posts from 2013:

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Anxiety

How Emotional Intelligence Can Help Us Lose Weight: An Interview with Dr. Susan Albers

It's no secret that millions and millions of people around the world struggle with their relationship to food. Today I'm excited to bring to you my friend and colleague Dr. Susan Albers, author of her newest book Eat Q: Unlock the Weight-Loss Power of Emotional Intelligence that can be a support to many of us especially with the upcoming holidays. Susan works at the internationally renowned Cleveland Clinic and you may also recognize her from the Dr. Oz TV show, read about her in Shape or Fitness Magazine or have one of her previous books.

Today she talks to us about why emotional intelligence can help us with our eating habits (she cleverly calls this EatQ), how it can help us lose weight and a tip we can start implementing today.

Elisha: Why is EatQ important to you?

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Do Smartphones Kill Happiness?

There have been a lot of headlines lately about the 6-minute clip of comedian Louis C.K. telling Conan O’Brien why he doesn’t give his kids Smartphones. He thinks they’re toxic, “especially for kids.” He says kids can say “you’re fat” to another kid via text and then don’t see their reaction, they don’t get to build empathy. While this is a worthwhile point for every parent to consider at this time in our culture, his next point was even more impactful and it gets to the heart of what holds us back from experiencing more joy and happiness.

Here’s the clip:

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