From time to time I’ll bring you a leader in the field of Mindfulness who I believe has something to really teach us. Linda Graham, MFT is the author of Bouncing Back: Rewiring Your Brain for Maximum Resilience and Well-Being, where she does an excellent job showing us how mindfulness can help to rewire our brain for greater resilience. Linda has a wealth of experience as a seasoned clinician and also as a mindfulness teacher and practitioner.
Today she’ll talk to us about what parts of the brain to bolster for resiliency, a practice to help us do just that and the critical roles of compassion and equanimity.
Elisha: What makes someone resilient has been one of the foremost questions of our time. Are there parts of the brain we want to pay attention to when thinking of resiliency?
Have you ever thought about what your thoughts really are?
Consider for a moment even as you’re reading this the voices and images that are naturally appearing in your mind as your brain processes this sentence.
Close your eyes for 10 seconds. Imagine you’re in a dark movie theatre and just watch these mental events forming and unforming. Some are voices questioning what you’re doing, others are telling you what you should pay attention to, or yet others are just a string of different images shifting and changing (You can also be guided through this practice).
Even after looking at them are hearing them in your mind right now, are you any closer to understanding what thoughts are?
The truth is not a single scientist can tell you for certain what a thought is, but somehow we become highly identified with them.
We say, “I am a teacher,” or “I am a good person” or “I am a failure” or “I make the best chocolate chip cookies” or “I am an addict” or “I am a depressed person” or “I am unworthy, unlovable and defective.” The stories go on and on.
From the time we are born we collect these stories to define who we are and what we can achieve in this life. When the thoughts are judgments, can we say for certainty that they’re true? The answer is almost always, no. But the thoughts lead to feelings or the reinforcement of feelings that were already there. Inevitably they feel true.
What it comes down to is we are not our thoughts, not even the ones that say we are.
How do I know this?
In a study out of the Journal of Communication, researchers showed how media multitasking not only makes for poorer cognitive performance and makes us less effective at home and work. It turns out that even the idea of multitasking is a myth. In an interview with the National Institute of the Clinical Applications of Behavioral Medicine (NICABM), Dan Goleman, PhD, author of the recent bestselling book Focus talks about how the concept of multitasking is a myth, why it makes us less effective and how we can get more focus.
You can watch this one hour interview free on Wednesday February 5th, 2014. This series also lines up Dan Siegel, Rick Hanson, Daniel Amen, Bruce Lipton, Helen Fisher, among others.
It turns out that according to cognitive science the brain cannot handle more than one task at a time. Multitasking is a process of incredibly fast switching of attention. Just like a computer that has many programs open, when the brain multitasks and rapidly shifts back and forth the performance ultimately goes down.
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:
Science points to the statistic that our minds wander on average about 46.9% of the time from what we’re intending to pay attention to. This statistic is mainly from an adult population. Now, imagine if you grew up (and you might have) with all the digital distractions of the modern world and you can inflate that number. The alarming piece is that research shows that kids’ ability to resist distraction predicts how he or she will fare health-wise in adulthood. Dan Goleman, PhD author of the international best seller Emotional Intelligence and his new groundbreaking book Focus: The Hidden Driver of Excellence shows us the science behind why the mental asset of attention may be the most important thing to focus on this year.
But while science and theory can peak our interest change never happens unless we put it into action. That’s what I’m glad Dan created an audio series that complements the book, giving us the practical techniques to increase focus of adults, teens and kids.
At times I’m a sucker for acronyms and when I find one where the name fits what it is trying to spell out I grab onto it. A few months ago I heard an acronym that knocked my socks off and spoke to the underlying secrets of healthy living and happiness. Dan Siegel, MD is a renowned neuropsychiatrist and author of many books, the latest being Brainstorm: The Power and Purpose of the Teenage Brain where this incredibly relevant acronym is spelled out. In this book he explores what we know about the adolescent brain and how to navigate these critical years for optimal health and happiness for teens and parents.
Dan will be in San Diego on Saturday, February 8th delivering a talk to the public at the Bridging the Hearts and Mind of Youth Conference.
The brilliant acronym is ESSENCE and we can all take a lesson from it.
What makes men happy? In 1938 Harvard University began a research study that followed 268 male undergraduate students and began the longest-running longitudinal study of human development in history. Now, George Vaillant, MD, who headed the study for more than 30 years, published the study’s findings in his book Triumphs of Experience: The Men of the Harvard Grant Study.
After 75 years and twenty million dollars, Vaillant sums up the findings of what makes men happy in five words:
Since Jon Kabat-Zinn appeared on Bill Moyers in 1993, research on the applications of mindfulness has soared exponentially. If you’ve been following this blog you’re highly aware of that already. His Mindfulness-Based Stress Reduction (MBSR) program has splintered off into Mindfulness-Based Cognitive Therapy (MBCT) for depressive relapse, Mindfulness-Based Relapse Prevention (MBRP) for addiction, Mindfulness-Based Childbirth and Parenting (MBCP), MB-EAT for eating disorders and many more.
After the research became clear, corporations starting coming out of the woodwork interested in the applications of mindfulness for stress, productivity and reducing healthcare costs. Every year now it seems that Google, Facebook, Intel, Twitter and many more take part in the Wisdom 2.0 conferences, curious about how to integrate this into their work environments. Emindful.com has a 12-week live online program that has clear evidence of reducing stress in the workplace, increasing productivity and reducing healthcare costs. Mindful Schools, CALM for Teens, among others are bringing it into the school systems and now Apps for the various Smartphones are abundant.
But you know something has hit mainstream when Hollywood takes notice. In a new film by Paul Harrison, appropriately titled “The Mindfulness Movie,” we see leaders come together such as Rick Hanson, Dan Siegel, Mark Williams, Dan Millman, Kristin Neff, Jeffrey Schwartz, and so many others (including myself) to weave together important mindful insights about what it means to us and where it is all going.
Here’s a short clip to see what I mean:
Smiling is something almost all of us could do a bit more often. Past science shows that smiling – especially the kind of smile that involves the muscles around the eyes – creates a specific type of brain activation that’s connected to being in a happy mood. More recent research shows that even adopting this kind of smile, known as a “Duchenne smile” leads to lower heart rate levels and quicker recovery from stressful activities. Resilience and positive brain activity are maybe good reasons to grin a bit more in our lives, but there’s even a better reason.
The following video will show you exactly what that is.
It’s not our fault; blame it on the evolutionary impulse of our brains. We’re wired toward routine and because of that we often walk around asleep concerned about what is immediately in front of us. I was talking with a friend recently who has been jolted out of the matrix of life’s daily routine and into a space of awareness of human potential. He sat me down at his house and read me the following poem by poet/activist Drew Dellinger:
“It’s 3:23 in the morning
And I’m awake
Because my great great grandchildren
Ask me in dreams