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The Neuroscience of Resiliency: An Interview with Linda Graham

Thursday, April 3rd, 2014

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?


All I Really Need to Know I Learned in an Earthquake!

Monday, March 17th, 2014

seismographIt was 6:25 am today when the bed started to shake. I heard a picture frame hit the floor outside our bedroom door. Our youngest son was in the bed with us at the time and woke up and said, “What is going on Daddy?” He didn’t seem too worried and either was I having grown up in Los Angeles where the earth’s little “shake and bake” routine happened from time to time. This was a pretty good one with a magnitude of 4.7. I went to check on my other son, he was still asleep, hadn’t even stirred. One thing it did remind me of was that from time to time, life throws us little reminders to pay attention to what matters.

This morning I was reminded that “Life is about who you love and how you love them.” I gave my son and wife a big hug.

As mindful as we can train to be, we can never control what happens to us in any given moment. Training the mind in presence is a way of preparing the mind to respond with more presence during the difficult events of life (and of course to the joyful events as well).

I’ll never forget the year my wife was pregnant with our first child and it seemed like everywhere I turned people were telling me, “Savor this time, it all goes by so fast.” It didn’t matter what race, ethnicity or socioeconomic status the person was coming from, it was a universal experience.

But this experience doesn’t belong to people who have kids; this is a universal experience across human beings that we often wake up to after some a loss or


The Power of a Mindful Minute in Schools (and at Home)

Monday, March 10th, 2014

pencilA “bellringer” is a short activity that some teachers put on the board in the beginning of a class so students have something to do while attendance is being taken. Recently, one teacher among a quietly growing group tried something radically different to start his class –a mindfulness practice. What did he notice? Student participation is up and class disruption is down. He also noticed that the quality of their writing was far better and students wanted to continue the practice.

This is completely in line with a growing number of anecdotes talking about the power of bringing mindfulness to kids, tweens, teens and older adolescents.


60 Seconds to a Stress-Less Life (and a More Compassionate World)

Thursday, February 20th, 2014

The Now Effect is based on a very simple quote from a psychiatrist and holocaust survivor named Viktor Frankl. He said, “Between stimulus and response there’s a space, in that space lies our power to choose our response, in our response lies our growth and our freedom.”  But for most of us that space is non-existent as the speed of the day skips right over it. From the moment we wake up, the brain already has a routine preplanned that skips over the spaces where life is unfolding. It knows that maybe after we wake up, we make breakfast, drink our coffee, read news on our phones, take a shower, get dressed and the rest of the day unfolds like this. Sadly, for many of us our lives go on like this until some crisis wakes us up. But we don’t need a crisis, right now we can train our brains to break this pattern.

Philosopher Abraham Joshua Heschel said:

“Life is routine and routine is resistance to wonder.”

The most popular practice I know to take back control of our lives and step into the choices and wonders that are all around us is the STOP practice. A few years ago when A Mindfulness-Based Stress Reduction Workbook came out I did a YouTube video of this practice and it has almost 70,000 views. A year ago when The Now Effect came out I put a more professional video out again and it already has almost 10,000 views. The reason this is so popular is because it benefits children, adolescents, adults, parents, politicians, educators, athletes, business people, and any human being. It’s necessary for healing stress, anxiety, depression, addiction, trauma and stress-related medical conditions.

The fact is, we all need to learn how to:


The Power of Thinking and the Answer to Who You Really Are

Monday, February 17th, 2014

thoughtsHave 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?


Mindfulness: Is the Media Harming or Helping?

Monday, January 27th, 2014

Well as you may know by now mindfulness has made the cover of Time Magazine. This means that mindfulness has arrived, right? When I first heard this I said to myself something I said to myself over a decade ago which was “this practice is going to reach the mainstream world, it something we sorely need right now.” But watching a short clip on MSNBC made me curious about whether it’s being conveyed in a way where people are going to truly get the benefit that the science of mindfulness promises.

Let me explain.


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

Tuesday, January 14th, 2014

sunBelieve 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:


The ESSENCE of Happiness for Parents and Teens (And Everyone Else Too)

Tuesday, December 24th, 2013

woodsAt 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.


Mindfulness: Hollywood Takes Notice

Wednesday, December 4th, 2013

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:


What’s in a Mindful Moment?

Thursday, November 21st, 2013

Over 10 years ago I had a realization that we walk through life often times unaware of all the sacred moments that are there. I was curious whether we could become more aware of these moments as they were happening and also were they possible to cultivate? After conducting a national research study I found that not only can we train ourselves to be more aware of them and we can also cultivate meaningful moments. Not only that it’s associated with stress reduction and increased well-being, but all the interviews pointed to a common theme of feeling more connected to life.

What is sacred in life is right in front of us and we often time don’t realize it until it’s passed. We’re “too busy” in our own heads to see it.

The other day I was at a Mindful Self-Compassion training with Christopher Germer, PhD and Kristin Neff, PhD where they showed this video which reconnected me to the sacred in everyday life.

Now I’m going to share it with you.


Mindfulness & Psychotherapy



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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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