Archive for the ‘mindfulness’ Category



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Actually my cover doesn’t really look like any of the above,
…’however’, this book is highly recommended.

Actually, i have TWO cc’s, one no doubt intended to give away…

  1. LABEL….Fourth Edition $CDN 8.25; LABEL 3.25 (11-01-97)
  2. Back of Book, Fifth Edition $USA 11.95

…Link from one of my classes: http://www.humanmetrics.com/

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Image thanks to MAC; link thanks to LST

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Meditating may help older adults sleep better, a new study suggests.

The study involved about 50 adults in Los Angeles ages 55 and older who had trouble sleeping, including difficulty falling asleep or staying asleep, or who felt sleepy during the day. Participants were randomly assigned to complete either a mindfulness meditationprogram — in which people learn to better pay attention to what they are feeling physically and mentally from moment to moment — or a sleep education program that taught the participants how to develop better sleep habits.

The participants also completed a questionnaire to assess how well they were sleeping, and were given a score from 0 to 21, with higher scores indicating worse sleep.

After six weeks, the participants in the mindfulness group showed greater improvements in their sleep scores compared to those in the sleep education group. On average, the meditators improved their sleep score by 2.8 points, compared with 1.1 points for those in the sleep education group.

That level of improvement in sleep scores means that meditation works as well as other sleep treatments, including sleep drugs, the researchers said. [Mind Games: 7 Reasons You Should Meditate]

Compared with the people in the sleep education group, people in the meditation group also saw greater improvements in their symptoms of insomnia, fatigue and depression.

The findings suggest that “mindfulness meditation may be introduced to older adults as a short-term solution to remediate their moderate sleep disturbances,” the researchers, from the University of Southern California, wrote in the Feb. 16 issue of the journal JAMA Internal Medicine. However, more work is needed to assess how effective the mindfulness program is in improving sleep over the long term, they noted.

Previous studies had found that other forms of mind-body exercise, such as tai chi, have been linked with improved sleep in older adults. But tai chi requires movement, and the new study is one of the first to examine how a type of meditation that does not require movement affects sleep, the researchers said. Such a treatment might be particularly useful for older adults with mobility limitations, Adam Spira, a researcher at Johns Hopkins Bloomberg School of Public Health who was not involved in the research, wrote in an editorial accompanying the study.

What’s more, mindfulness programs are generally accessible within communities and are offered at a low cost, the researchers said. Although some types of psychotherapy have been shown to improve sleep in people with insomnia, such therapies are not as readily available to the general public because they require trained health care professionals to administer them, the researchers said.

Treatment with sleep drugs is also common, but these drugs can have side effects, including daytime sleepiness and a risk of developing drug dependency. In the study, there were no harmful events tied to participating in the meditation group or the sleep education program, the researchers said.

More studies are now needed to replicate the findings, and to see if mindfulness meditation is also useful for older adults who have an official diagnosis of insomnia, the researchers said.

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Most of us carry around the stress of problems that are bigger than we are — whether it’s related to your family, your work or both — we’ve come to accept that stress is the new norm. Unfortunately, stress makes it harder to concentrate over time and more difficult to feel satisfied and consistently engaged in your work.

I recently had the opportunity to speak with Benedict Carey, author of How We Learn: The Surprising Truth About When, Where, and Why It Happens. He looked at all the recent research about how the human brain actually remembers things — and a lot of it is surprising.

It turns out that the brain actually absorbs information far better when that information is spaced out over time, rather than all at once. It also helps to change where you study occasionally and to take short breaks (say, to catch up on Facebook or play a few rounds of Candy Crush).

Because of the way the brain’s neurological network builds connections, each of these things helps our memories grow stronger. Giving our brains a break, it seems, is actually one of the best things we can do.

This is especially true at work. Say you’ve been tasked with watching a four-hour online course on a job-related topic. Some employees will set aside half a day and plow through everything at once. Others will spend an hour here and there, getting through the content over several days. You may think that it doesn’t matter which method you take, but it turns out that it has a far bigger impact if you do the latter. If you space the learning out and complete the course an hour at a time over four days, you’ll remember the course material better than your coworkers who “crammed.”

Mindfulness and Mimosas

Another approach to clearing your head and regaining focus is “mindfulness,” a technique to tune out everyday noise and pay attention to what’s important. It’s proven remarkably effective at improving employee engagement.

According to recent research, even short trainings in mindfulness and compassion can measurably reduce stress and increase cooperation and team building. In other words, focus, well-being, happiness, and compassion are skills that can be learned, practiced, and mastered.

Supporting these notions are three key neuroscience principles, each exploring the relationship between our bodies and minds:

Neuroplasticity. Our brains are actually adaptable, or “plastic,” and respond to our experiences. Richard Davidson at the UW-Madison Center for Investigating Healthy Minds published findings that “we can intentionally shape the social brain through systematic training, such as meditation.”

Epigenetics. Picture all of your genes with little volume controls that turn the “sound,” or genetic activity, up or down. Epigenetics looks at what causes these shifts and the impact of environment and experiences.

Bi-directional influence of mind/brain and body. Neuroscientists are still figuring out exactly how, but multiple studies, including these from UW-Madison, consistently show that our bodies benefit when we re-wire our brains (and vice versa).

And here’s the thing: Prioritizing brain breaks throughout the day and regaining focus through mindfulness is simple. You can start by paying extra attention to one seemingly mundane task a day, such as at the start of your day before other people’s demands take over, like while you are pouring your first cup of coffee. Simply listen to the noises created by your movements and watching each task you do.

And let’s not forget the classic way to take a break and clear your head: You and your friends or loved ones lying on a beach somewhere, fruity drink in hand and mobile phone hopefully left in the hotel room (if not at home). But as we all know, Americans take less time off than our counterparts in other Western economies. A recent Harris Interactive study found that workers are leaving an average of four days unused, treating vacations like a luxury, not a right.

It’s not just that there’s no legal mandate in the U.S. dictating vacation time; even in companies with generous leave policies, many employees remain glued to their desks. So it’s not surprising that one of the latest waves of corporate innovation to gain attention is vacation policy. Whether it’s taking a company-wide summer break, offering new employees “pre-cations” before they start work, or adopting a mantra of “unlimited vacations,” smart companies are recognizing that giving their staff time to recharge is good for business.

I realize that it’s not always easy to change the way we think about how engaged we are at work or at home, how we deal with the stress of the job and life and whether there are better ways to do it. It definitely helps to frame the conversation around small achievable goals and tangible benefits to your well-being and your productivity at work.

You’ve invested a lot in developing the brain that you have, and in keeping it sharp at work, after all. Give your brain the time it needs so that you can be at your best.

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“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle, as quoted by Scott Eblin, author of “Overworked and Overwhelmed: The Mindfulness Alternative


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While the world is getting more and more technologically connected, a lot of people seem to be feeling more mentally disconnected—from others, and from themselves.

“I’m on mobile devices all day long,” said Anderson Cooper on tonight’s 60 Minutes. “I feel like I could go through an entire day and not be present. It’s exhausting.”

Mindfulness may be the antidote, say more and more practitioners, and an increasing number of scientific studies. The ages-old practice teaches a person to be more focused on the present moment, rather than caught up in thoughts about the past or worries about the future. The practice has gained popularity in the U.S., and apparently with good reason: Every other week there seems to be a new scientific study showing just how it can change the brain. Corporations and politicians are also jumping on board, and learning how to simply be, in the present moment.

For his story on mindfulness, Cooper, who was admittedly skeptical going in, attended a weekend-long mindfulness retreat with meditation expert of 47 years, Jon Kabat-Zinn, founder of the Center for Mindfulness at the University of Massachusetts Medical School, and developer of the popular eight-week long mindfulness-based stress reduction (MBSR) program. Kabat-Zinn’s famous definition of mindfulness is “the awareness that arises through paying attention on purpose in the present moment, and non-judgmentally.”

By the end of Cooper’s retreat, which included a lot of meditation, silent meals, and no electronics, Cooper says he was sold on cognitive benefits of mindfulness, and that he’s even integrated it into his everyday life. As he said to his producer on 60MinutesOvertime, “It sounds like I’ve sort of drunk the Kool Aid, but in a way I have sort of drunk the Kool Aid.”

A Practice to Quiet the Monkey Mind

The tendency to over-think is “an occupational hazard of being human,” says Kabat-Zinn, responding to Cooper’s admission that he rarely feels that he’s in the present moment. “We’ll be projecting in the future or reminiscing about the past, or what went wrong, and who did what to whom, or who’s to blame….We’re creating narratives constantly.” It’s the constant narrative in our heads (i.e., the “monkey mind”) that leads to the sensation that we’re not really present in a moment-to-moment way. “The mind has a life of its own,” says Kabat-Zinn. “It goes here and there.”

So, in mindfulness, the real practice is bringing the mind back to a particular point of focus – Kabat-Zinn likes to teach people to first use the breath – as many times as it takes. And it may take a lot of redirection, since, says Kabat-Zinn, the mind’s nature is to wander. He likens the mind to the ocean – most of the time, you’re getting bounced around by the waves at the surface. But meditation, when practiced enough, lets you dip below the waves and not be at the mercy of the choppy surface agitations. When you’re below the surface, in meditation, agrees Cooper, “you’re still kind of moved by the currents, but you’re not being slapped around by the waves.” In other words, meditation lets us get some reprieve from the constant rovings of our minds.

Business and Politics Jump on Board

Cooper is certainly not alone newfound devotion. Everyone from politicians to businesspeople is starting to practice it, and oftentimes, introducing it to their colleagues. One of the attendees at Cooper’s retreat was Ohio democratic congressman Tim Ryan, who wrote the book A Mindful Nation. As a stressed-out congressman of 10 years, Ryan began meditating to deal with his chronic stress in 2008. He says that in meetings in Washington, mindfulness helps him manage his responses to peers who may say things to rile others up. He’s even started weekly meditation meetings for congress members and staffers of both parties—though he says no republicans have joined in yet.

Ryan has also worked to secure $1 million in funding to teach mindfulness to schoolchildren in his Ohio district. “I’ve seen it transform classrooms, I’ve seen it heal veterans, I’ve seen what it does to individuals who have really high levels of chronic stress…. I wouldn’t be willing to stick me neck out this far if I didn’t think it was the thing that can help shift the country.”

Big companies have gotten into it, too. Google, Facebook, and Instagram are some of the companies that attend the Wisdom 2.0 conference, and are bringing meditation back to their companies. One of the job perks at Google, is that its 52,000 employees are given free lessons in mindfulness. Google’s meditation guru, known formally as the “Jolly Good Fellow,” Chade-Meng Tan, is charged with hefty responsibilities, as his official job description is to “Enlighten minds, open hearts, create world peace.” Some meetings at Google start out with a couple of minutes of meditation. Not only does adding meditation to the work day make people happier and more present, but it also makes people more productive. The trick, says Tan, is to “get into that frame of mind on demand,” and meditation teaches people to do exactly this.

The Brain Science behind Mindfulness

Lest people think that mindfulness is “new-age gobbledygook,” Cooper allowed himself to be a subject in a one-person experiment showing the neurological effects of meditation. There are dozens of studies showing the functional and structural changes meditation can bring about in the brain, and Cooper wanted to see if his own practice had any measurable effects. Researcher Judson Brewer, head of the University of Massachusetts’ Mindfulness Center, hooked Cooper up to an EEG – electroencephalography – machine, which measures the brain’s electric potentials through the scalp. Now knowing how to deactivate the stress centers of the brain, Cooper wanted to see if the recordings could capture the moment when he dropped into mindfulness.

And they did, robustly. The central region of interest was the brain’s posterior cingulate, which governs emotion processing and memory. It’s also part of the brains “default mode network” or DMN, the constellation of brain regions that are active when our minds are wandering – or when the “monkey mind” is at work.

Anderson was asked to first think of a memory that was anxiety-producing. His brain immediately showed the effect, with the posterior cingulate activity spiking. But when he dropped into meditation, the activity in that brain region quickly quieted down.

Meditation is really a form of cognitive training, says Brewer, who has studied the effects of mindfulness meditation for years, first at Yale and now at UMass. His specialty is using mindfulness to help people with their addictions. “This is just the next generation of exercise,” he says. “We’ve got the physical exercise components down, and not it’s about working out how we can actually train our minds.” Brewer’s research has found that mindfulness meditation can lead to measurable changes in the brains of both experts and novices.

“If you look at people out on the street, if you look at people at restaurants, nobody’s having conversation anymore,” says Brewer. “They’re sitting at dinner looking at their phone, because their brain is so addicted to it. It’s the same reward pathways as addiction….All this is leading to societal exhaustion.”

So should more people give meditation a try? It’s probably not a bad idea—but thinking of it as a “should” won’t work, says Kabat-Zinn. If it feels like something extra you have to add to your day, that’s probably not the right motivation. “It’s not a big should,” he says. “They shouldn’t do it if it feels like a should – it’s a being.”

ADDED: http://www.cbsnews.com/videos/why-practice-mindfulness/

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