Power of the Mind in Health and Healing - Module 1

Tuesday, February 10, 15

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mindfulness - meditation

• attention to the present moment without judgment

• watch, witness, and allow


mindfulness practices

• sitting

• standing

• walking

• eating

• using nature as a cue


power of present moment

• fully engaged in the task at hand

• everything happens in the present moment

• holds the majority of energy for creation and manifestation - infinite quantum potential

• skill easily developed through mindfulness and meditation


types of meditation

• open awareness - no specific focus

• concentration - focus on breath or mantra

• mindfulness - mix of concentration and open awareness

• guided visualizations - voice plus imagery

• heart centered


meditation study

• 2014 study published in JAMA internal medicine

• 47 clinical trials with 3515 participants

• evidence of moderate improvement in anxiety, depression and pain

Goyal et al. (2014) JAMA Intern Med. 174(3): 357-68


epigenetics

• study of how genes are turned on and off

• you aren’t always at the mercy of your genes

• your environment influences how genes switch on and off

• environment includes food, toxins, thoughts, emotions, etc.


relaxation and epigenetics

• reduces oxidative stress - less body rusting

• supports mitochondria - increased energy production

• improves insulin production - blood sugar control

• reduces inflammation

• preserves the length of telomeres - anti-aging effect

Bhasin et al. (2013) PLoS One. 8(5): e62817


anti-inflammatory

• intensive day of mindfulness meditation acts as an anti-inflammatory in expert meditators

• mechanism similar to celebrex (NSAID)

• some participants showed a better stress response with a faster decrease of cortisol

Kaliman et al. (2014) Psychoneuroendocrinology. 40: 96-107


meditation turns off NFKB

• Dusek et al., 2008

• Bhasin et al., 2013

• Creswell et al., 2012

• Black et al., 2013

mindfulness meditation turns off NFKB - a cell protein associated with inflammation


neuroplasticity

• brain’s ability to change and adapt

• brain’s ability to create new neuronal pathways

• highly influenced by your environment and actions

• requires a sustained change in pattern of neural activity

• self-directed neuroplasticity occurs with mindfulness and meditation


brain plasticity

• study proves neuroplasticity occurs with meditation

• study shows increased cortical thickening in areas of attention, interoception, and sensory processing

• differences most pronounced in older participants which may translate into a reduction in age-related brain atrophy

Lazar et al. (2005) Neuroreport. 16(17): 1893-7


Imagination

• people taught new 5-finger piano exercise

• practiced 2 hrs per day for 5 days

• 5 days of mental practice led to the same level of playing as 3 days of actual practice

Pascual-Leone et al. (1995) J Neurophysiol. 74(3): 1037-45


change and discomfort

• body and mind may draw you back to old habits based on familiar pattern

• there is comfort in the familiarity of discomfort in the known

• projection of fears into present moment keeps you stuck

• tips - partner, post-its, alerts, and journaling

• some is better than none


review

• diaphragmatic breathing produces relaxation

• mindfulness - meditation produces relaxation

• relaxation beneficially turns on and off genes

• mindfulness - meditation creates new neuronal pathways of peace

• imagination and creative visualization influence brain plasticity

• present moment awareness - infinite quantum potential


home play

• practice mindfulness - sitting, standing, walking, and eating

• practice connecting with nature and using it as a cue

• practice grounding (earthing)

• practice belly breathing - breathe2relax app

• practice the inner child meditation


Udemy.com coupon

• “Power of the Mind in Health and Healing is a science-based course about harnessing the power of your mind to heal your body and maximize your intuition.

• Sign up with this 50% off coupon link http://bit.ly/176LPS2




Power of the Mind in Health and Healing - Module 1

Self Improvement

Transcript of Power of the Mind in Health and Healing - Module 1