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Be Vulnerable. Be Brave. Be Free

Monday, October 7th, 2013

frockPerhaps the 13th Sufi poet Rumi said it best, “Don’t turn away. Keep your gaze on the bandaged place. That’s where the light enters.” The entrance into all that’s beautiful in life is in what’s vulnerable. When something or someone is vulnerable before us we feel connected and connection is at the essence of feel well. This is because ultimately all things and people in life are connected and to feel connection is a feeling of belonging, it’s a feeling of being home. But to feel vulnerable we have to be brave and in this lies the freedom we long for.

The problem is our brains and our culture equates vulnerability with weakness. One of my newest favorite researchers and authors Brene Brown says, “Vulnerability sounds like


Make a Habit of Happiness and Resiliency

Tuesday, July 30th, 2013

happywomanOne of the secrets to wiring our brain toward happiness is in the simple understanding that what we practice and repeat starts to become more automatic. Call it a happiness or resiliency habit and it’s something that anyone can create. We all have thoughts and behaviors in our lives that lend themselves toward unhappiness, a neutral state, or happiness. While the brain defaults toward paying attention to negative stimuli to keep us safe, we are active participants in our health and well-being and can nurture a happier and more resilient brain.

Here’s a suggestion to start with that comes from the 365 Daily Now Moments:


A Simple Practice to a Happier Balanced Brain

Tuesday, July 2nd, 2013

hike

“TAKE A MOMENT to look around. Where is the good in this moment? Look inside and out. What’s the good within you, what’s the good outside of you?

The gifts of life are truly here; we just need to come to our senses from time to time to notice them.”

~ Mindfulness Meditations for the Anxious Traveler: Quick Exercises to Calm Your Mind

The fact is our brains aren’t wired to be happy; they’re wired to keep us safe. That’s why left to its own devices the brain isn’t going to be aware of all the good that is around.

There are many writers, psychologists and mindfulness teachers who speak about the essence of our true nature being good, being happy, and being compassionate.

However, this only comes when we feel safe and secure.

Our brain is often times not in a state of feeling safe and secure and is more often on the lookout for what’s a potential danger around us. This is what’s been called the brain’s automatic negativity bias. In other words, we’re far more likely to pay attention to what’s not good than to what’s good. This is especially prevalent if you’ve ever struggled with anxiety, depression or any trauma.

But there’s good news:


Feel S.A.F.E Again – The Power of Vulnerability

Tuesday, June 11th, 2013

fatherandsonOur most fundamental need in life is to be safe. When we feel safe, the body relaxes, we become more flexible in the way we see life and are generally happier. But throughout life we all suffer different traumas and feel vulnerable. Maybe we were made fun as a child at school, were a child of divorce, felt inadequate as a parent or perhaps suffered more severe traumas such as some form of physical or sexual abuse. All of these are now reference points for your brain to bring up from time to time arousing feelings of insecurity and vulnerability.

How to we heal insecurity and feel safe again?

I’m going to give you a simple acronym to play with that builds on the practice that Christopher Germer, PhD and Kristen Neff PhD use to cultivate self-compassion called “Soften, Soothe, Allow.” The new acronym of S.A.F.E which I’ll explain in a moment, integrates the ability to inquire a bit deeper into the vulnerability that is there and expands a wiser, more secure awareness of our common humanity.

The acronym for this practice is S.A.F.E:


4 Steps to a Shaping a Wiser Brain

Thursday, June 6th, 2013

artistotle thoughts

“It is the mark of an educated mind to be able to entertain a thought without accepting it.” ~ Aristotle

I’m not so sure I agree with you Aristotle. There are plenty of educated people who have trouble entertaining thoughts without accepting them. In any intense emotional state we become strict believers of the thoughts we think. If you’re depressed, educated or not, you often accept the thought that things are hopeless. When you’re anxious, educated or not, you believe that catastrophe is around the corner.  It may be more accurate to say, “It is the mark of a wise mind to be able to entertain a thought without accepting it.”

But what helps us shape a wiser brain?


Make Gratitude a Practice, Really

Tuesday, April 30th, 2013

rosecrpdWhen we think of what we’re thankful for we often think of the light in our lives. Who and what represents the light in your life?

The poet Hafiz writes in his poem “It Felt Love”:

How did the rose
Ever open its heart
And give to this world
All its beauty?
It felt the encouragement of light
Against its being,
Otherwise,
We all remain
Too frightened

This is so true. It becomes easier to open up and reveal our own gifts to this world when we feel positive loving encouragement within.

Here is an opportunity to do a practice inspired by this poem that can help us cultivate a sense of gratitude and lovingkindness right now.

Here is short practice to feel that encouragement of light right now (what do you have to lose):


The Neuroscience of Learning to Trust Yourself

Thursday, April 18th, 2013

braincrpdA research study just came out in the Journal of Neuroscience where scientists at the University of Texas Health Science Center at Houston used sea snail nerve cells to reverse memory loss. The scientists were able to help the cells compensate for memory loss by retraining them when the nerve cells were primed for optimal learning. Of course they’re hoping this has implications for working with Alzheimer’s, but the implications don’t stop there, it could also support a neuroscience for learning to trust ourselves in times of difficulty.


Teens Get More than Better Test Scores with Mindfulness

Thursday, April 11th, 2013

happyteencrpdA study out of the University of California Santa Barbara (UCSB) recently came out that showed how a two week mindfulness training improved students GRE reading-comprehension scores and working memory, while reducing mind wandering among students prone to distraction. Of course this story went viral because of the value our culture places on test scores over almost anything else, including mental health. But underneath the better tests scores, this study reveals something far more important, it suggests that with practice teens can rewire the ability to regulate attention and stress. In today’s academic race to nowhere that might mean the difference between just surviving and thriving.

In my mind, it all comes down to stress.


Get Ready for the Second Wave of Mindfulness

Wednesday, February 20th, 2013

A while ago I walked into a particular publisher and saw every title of their upcoming books having “mindfulness” in the title and I was concerned that it was getting watered down. I couldn’t have been more wrong. As of today, mindfulness has evolved within America and has the potential to have a greater influence than we had ever imagined. Leaders around the country are implementing it in early child development, the military, education, politics, neuroscience, medicine, healthcare, business, the prisons, at-risk youth, and of course, psychotherapy. In this post I’m going to highlight a few key things that are happening that you may want to know about and how our culture is ripe for a second wave of mindfulness.


Relax, You’re Already Home

Monday, January 21st, 2013

breathing exerciseOur brains are amazing, so amazing that even with all the wonderful advances in technology, neuroscientists are only still scratching the surface as to the way they work. But this fabulous brain can work for us and it can work against us stressing us out, sleepwalking into addictive behaviors or just leaving us feeling far away from any semblance of balance. But the moment we realize we’re out of balance is a moment where we have touched a glimpse of balance.

This space of awareness is a “choice point” to understand this nugget of wisdom and practice:


 
Books and CDs by Dr. Elisha Goldstein:
Mindfulness Meditations for the Anxious Traveler: Quick Exercises to Calm Your Mind
The Now Effect: How This Moment Can Change The Rest of Your Life

A Mindfulness-Based
Stress Reduction Workbook Mindful Solutions for Stress, Anxiety and Depression
 

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