Friday, March 4, 2016

THE POWER OF BEING PRESENT


It is well-documented that the regular practice of mindfulness is very much associated with cognitive improvements in such things as focus, concentration and memory.

Here is a link to a recent and most interesting article from the LSE Business Review which shows how being present has big impacts for performance, decision-making and career longevity.

Friday, February 26, 2016

MINDFULNESS PROMOTES HEALTHY GLUCOSE LEVELS


It is well-established that elevated glucose levels tend to increase the risk of Type-2 diabetes.

Those who score high on mindfulness are significantly more likely than people with low scores to have healthy glucose levels.

That is the finding of a new study published in the American Journal of Health Behavior.

The researchers also sought to identify factors that might explain the connection they saw between higher mindfulness and healthier glucose levels.



Journal article: Loucks E, Gilman S,  Britton W, Gutman R, Eaton C, Buka S. ‘Associations of Mindfulness with Glucose Regulation and Diabetes.’ American Journal of Health Behavior. 40:2, Mar 2016, pp 258-267(10).


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IMPORTANT NOTICE: Please read the Terms of Use and Disclaimer. The information provided on or linked to this blog is not a substitute for professional medical advice, diagnosis or treatment. Never delay or disregard seeking professional medical advice from your medical practitioner or other qualified health provider because of something you have read on this blog or elsewhere. For immediate advice or support call (in Australia) Lifeline on 13 1 1 14 or Kids Helpline on 1800 55 1800. For information, advice and referral on mental illness contact (in Australia) the SANE Helpline on 1800 18 SANE (7263) go online via sane.org. In other countries call the relevant mental health care emergency hotline or simply dial your emergency assistance telephone number and ask for help.




Thursday, February 18, 2016

INTERNATIONAL LAW FIRM PROVES THAT MINDFULNESS REALLY WORKS


Having conducted mindfulness courses and seminars for not only law firms but firms of all shapes and kinds I am not surprised to read in the Australasian Lawyer today that one international law firm has actually demonstrated that mindfulness really makes a difference in the workplace. Not that I am surprised to hear that.

Listen to these results from a six-week program in mindfulness run by the major law firm Herbert Smith Freehills:

*  a 12 per cent increase in employee focus

*  a 10 per cent increase in employee performance

*  a 10 per cent increase in employee efficiency

*  a 17 per cent increase in employee work/life balance

*  an 11 per cent increase in employee communication skills

*  a 14 per cent decrease in employee multitasking (yes, out with multitasking).

Here’s the link to the article.



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Friday, February 12, 2016

LOOK WITHIN!

The great theme throughout the ages is this---look within.

For years and years I looked outside of myself for the answer to life’s problems. I looked to others for help, especially my friends. I demanded their approval, attention and admiration. Not surprisingly, I lost most of them a few decades ago. I also beseeched a deity I thought was outside of myself for deliverance from my woes. Nothing happened. No, that’s not actually correct. Quite a bit happened. My problems and woes greatly increased in number and intensity.

When Gautama Buddha was on his deathbed he noticed that one of his ten principal disciples was weeping. 'Why are you weeping, Ananda?' Buddha asked. 'Because the light of the world is about to be extinguished and we will be in darkness.' Buddha replied: 'Ananda, be a light unto yourself.'

The same theme is present in Christianity as it also is in the other major religions of the world. Jesus may have said, ‘I am the light of the world’ (cf Jn 8:12) but he is also reported as having said, ‘You [that is, you and me] are the light of the world’ (Mt 5:14). He never claimed anything for himself that he didn’t also claim for you and me. Never forget that. 

Here’s something else Jesus reportedly said: ‘The kingdom of God is within you’ (Lk 17:21). In Matthew's Gospel the expression 'kingdom of heaven' is used (cf 'The kingdom of heaven is at hand' [Mt 3:2]) but it means the same thing as the expression 'kingdom of God'. 'Heaven', as Jesus used the term, refers not to some future place but to an inner and very present potentiality and power. It is within all of us, whether we be Christians, Jews, Muslims, Buddhists, Hindus, atheists or something else altogether. The kingdom of God is like the oak tree which is always present within the acorn---both presence and potentiality. In one of his many parables Jesus used this analogy: ‘The kingdom of heaven is like a mustard seed, which a man took and sowed in his field, which indeed is the least of all the seeds; but when it is grown it is greater than the herbs and becomes a tree, so that the birds of the air come and nest in its branches’ (Mt 13:31-32). In other words, we are talking about the invisible essence of reality. So, when Jesus said that 'your Father has chosen gladly to give you the kingdom’ (Lk 12:32) he was saying that the creative spirit of life (the 'Father') indwells everyone. It is individualized in you as you and in me as me. 

The Japanese swordsman and rōnin Miyamoto Musashi [pictured above], in his wonderful text Go Rin No Sho (The Book of Five Rings), said more-or-less the same thing, albeit in different words and thought forms:

There is nothing outside of yourself that can ever enable you to get better, stronger, richer, quicker, or smarter. Everything is within. Seek nothing outside of yourself.

The great Roman emperor and Stoic philosopher Marcus Aurelius gave us the same piece of wisdom:

Look within; within is the fountain of all good. Such a fountain, where springing waters can never fail, so thou dig deeper and deeper. 

I also like this Sufi saying:

Within your own house swells the treasure of joy, so why do you go begging from door to door?

You see, the theme of 'look within' is truly universal. I think it must be part of the phylogenetic heritage of the human species.

Be a light unto yourself. Look within. The answer to all your problems and woes is within you. More importantly, the power to solve and overcome those problems is also within you. And don’t listen to anyone who says anything to the contrary.


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Friday, February 5, 2016

STUDY SHOWS HOW MINDFULNESS IMPROVES HEALTH

New research from Carnegie Mellon University, published in Biological Psychiatry, reports on the actual brain changes that occur as a result of practising mindfulness meditation.

The study shows that training in mindfulness meditation training, compared to relaxation training, reduces Interleukin-6 (‘IL-6’), an inflammatory health biomarker, in high-stressed, unemployed community adults.

The biological health-related benefits occur because mindfulness meditation training fundamentally alters brain network functional connectivity patterns and the brain changes statistically explain the improvements in inflammation.

‘We've now seen that mindfulness meditation training can reduce inflammatory biomarkers in several initial studies, and this new work sheds light into what mindfulness training is doing to the brain to produce these inflammatory health benefits,’ said Dr David Creswell [pictured left], lead author and associate professor of psychology in the Dietrich College of Humanities and Social Sciences.

For the randomized controlled trial, 35 job-seeking, stressed adults were exposed to either an intensive three-day mindfulness meditation retreat program or a well-matched relaxation retreat program that did not have a mindfulness component. All participants completed a five-minute resting state brain scan before and after the three-day program. They also provided blood samples right before the intervention began and at a four-month follow-up.


The brain scans showed that mindfulness meditation training increased the functional connectivity of the participants' resting default mode network in areas important to attention and executive control, namely the dorsolateral prefrontal cortex. Participants who received the relaxation training did not show these brain changes. The participants who completed the mindfulness meditation program also had reduced IL-6 levels, and the changes in brain functional connectivity coupling accounted for the lower inflammation levels.

‘We think that these brain changes provide a neurobiological marker for improved executive control and stress resilience, such that mindfulness meditation training improves your brain's ability to help you manage stress, and these changes improve a broad range of stress-related health outcomes, such as your inflammatory health,’ Dr Creswell said.


Journal article: Creswell, J D et al. ‘Alterations in resting state functional connectivity link mindfulness meditation with reduced interleukin-6: a randomized controlled trial.’ Biological Psychiatry. Publication stage: In Press. Accepted Manuscript. Published online: January 29, 2016. DOI: http://dx.doi.org/10.1016/j.biopsych.2016.01.008


IMPORTANT NOTICE: Please read the Terms of Use and Disclaimer. The information provided on or linked to this blog is not a substitute for professional medical advice, diagnosis or treatment. Never delay or disregard seeking professional medical advice from your medical practitioner or other qualified health provider because of something you have read on this blog or elsewhere. For immediate advice or support call (in Australia) Lifeline on 13 1 1 14 or Kids Helpline on 1800 55 1800. For information, advice and referral on mental illness contact (in Australia) the SANE Helpline on 1800 18 SANE (7263) go online via sane.org. In other countries call the relevant mental health care emergency hotline or simply dial your emergency assistance telephone number and ask for help.


IL-6 Crystal Structure


Friday, January 29, 2016

HAVING NO DESTINATION, WE ARE NEVER LOST

Having no destination,
I am never lost.
    --Ikkyū.


I am an iconoclast and a heretic. I reject all claims and assertions of supernatural religion and authority. In the words of Thomas Paine, my own mind is my own church. So, it is no surprise that I have a soft spot—no, not that one—for other iconoclasts, heretics and freethinkers. Ikkyū [pictured left] was one such man. He was a 15th century Japanese Zen Buddhist monk. He not only revitalized Zen but also had a profound influence upon the Japanese tea ceremony. 

Now, Zen has always sought to cut through the crap so as to arrive at a direct, immediate and largely intuitive experience of life, but Ikkyū’s radical approach was really something to behold. He was an iconoclast extraordinaire. In any field of any endeavour we need the man or woman who says, ‘But the Emperor has no clothes!’ That is why I’ve always loved the American comedian Groucho Marx, who spent his entire life deflating the pompous, the pretentious and the phony. We need more people like that.

Here’s the second most profound piece of metaphysical wisdom---there is nowhere to go. I’ve told you this story before, but I’ll tell it again. A young man is on his way home. He comes to the banks of a wide, and very deep, river. He finds he is on the ‘wrong’ side of the river. The river is fast flowing, with numerous rapids. There is no bridge or other means available for crossing the river. The young man sees an elderly Buddhist monk standing on the other side of the river, so he yells over to the monk, ‘Oh, wise one, can you tell me how to get to the other side of this river?’ The monk ponders for a moment, looks up and down the river, and yells back, ‘My son, you are on the other side.’ Yes, wherever we want to 'go', we are already there. The young man wants to get to the other side of the river, only to be told that he is already on the other side of the river. To reach the other side of the river is to see that this very side here is the other side. When there is no separation in our mind between one side and the other, then in that very moment we are one with the very livingness of life flowing through us and all things. 

The author at a Japanese tea ceremony.

And the first most profound piece of metaphysical wisdom is this. Well, it follows directly from the first. It is this---truth is right where you are. People strive for worldly success and for the approval and admiration of others but those things will not take you away from yourself—not for long, anyway. Truth—also known as reality and life—is right where you are. All we need to do is to see things as they really are in all their directness and immediacy. That’s where mindfulness comes in.

Listen to these words from Ikkyū:

Like vanishing dew,
a passing apparition
or the sudden flash
of lightning -- already gone --
thus should one regard one's self.

The folly and blind hope of supernatural religion is that we are going to live forever in one place or another, with one such place supposedly being more attractive than the other. I do not believe that. We come from dust and to dust we return. Earth to earth, ashes to ashes, dust to dust. In one sense, we remain part of life’s self-expression—for life cannot other than be. That, as I see it, is the true meaning of those words, ‘The spirit returns to God who gave it’ (Ec 12:7), but I am in absolutely no doubt that at the point of death our consciousness as a separate, thinking, feeling individual together with what we call our personality, comes to an abrupt and very final end. If you want to believe otherwise, that is your prerogative. As I see it, we are, in the words of Ikkyū, like ‘vanishing dew’, a ‘passing apparition’, a ‘sudden flash’. In the words of Shakespeare, taken from what is my favourite play of his, The Tempest:

…       …       …       …     We are such stuff
As dreams are made on; and our little life
Is rounded with a sleep.

Ikkyū is, however, saying more than that. He is making a comment about how we should regard ourselves. Most of us take ourselves far too seriously, thinking that we will be remembered long after we are gone. A few of us will live on longer in the memories of others. As George Eliot expressed it in her poem 'The Choir Invisible':

Oh, may I join the choir invisible
Of those immortal dead who live again
In minds made better by their presence; live
In pulses stirred to generosity,
In deeds of daring rectitude, in scorn
For miserable aims that end with self,
In thoughts sublime that pierce the night like stars,
And with their mild persistence urge men's search
To vaster issues.

That is very sweet sentiment but the plain and simple truth of the matter is this---most of us will be completely forgotten in two or three generations. How's that for a reality check?


Lake Ashi, Kanagawa Prefecture, Honshū, Japan.
Photo taken by the author.

Ikkyū had much to say about so-called sacred texts. Now, don’t get me wrong. Most sacred texts contain some helpful advice on the art of living—along with a lot of unhelpful and divisive nonsense. The task is to separate the wheat from the staff. Listen to what Ikkyū has to say about sacred texts:

Studying texts and stiff meditation can make you lose your Original Mind.
A solitary tune by a fisherman, though, can be an invaluable treasure.
Dusk rain on the river, the moon peeking in and out of the clouds;
Elegant beyond words, he chants his songs night after night.

…       …       …       …

I've burnt all the holy pages I used to carry 
but poems flare in my heart.

The concept of ‘original mind’ in Zen is a most important one. Imagine for a moment that you had not been brought up in the faith or belief system of your parents or particular culture. Indeed, imagine that you had not been inculcated in any way to believe this or that about life. You would then have a mind which was entirely culturally free and unconditioned. Such is the nature of your ‘original mind’. Is it possible to have such a mind today? Well, people such as J. Krishnamurti say that it is indeed possible for the mind to decondition itself entirely. For my part, I am still working on the task.

I love what Ikkyū has to say about poetry. My late father used to say that there was more wisdom in the Rubáiyát of Omar Khayyám than in The Bible. Maybe. Maybe not. I think Dad was telling me more about what he didn’t or couldn’t believe as opposed to which work contained more wisdom. After all, The Bible contains some great poetry as well, and the Book of Ecclesiastes has a similar tone to much of its writing as the Rubáiyát, although the latter does seem to be promoting a more earthy approach to life and its fleeting pleasures.

Take a good look at the religious fanatic. It does not matter which religion he or she is fanatical about. The fanatic has completely lost their original mind. He or she can no longer see and appreciate things as they really are. Everything gets filtered through, and distorted by, their belief system. Yes, the same thing can happen to the atheist and nonbeliever. However, Ikkyū is making the point that any study of sacred or spiritual books, as well as meditative practices, can result in your losing your original mind. One good way of deconditioning your mind, and returning bit by bit to your original mind, is to spend more time communing with nature. That is very good advice.

Well, I haven’t burnt all the ‘holy pages’ in my home library. There are still hundreds and hundreds of books on religion and spirituality, as well as on many other subjects, on my bookshelves. However, I have burnt something, and that something is this---the mindset that says, ‘This, you must believe’, ‘The Bible says …’, ‘God has spoken His final word in …’, and ‘There is only one way … .’

You are never lost when you know the way home. And where is ‘home’? Well, it is right here, where you are now. Look around you. Look within you. What do you see? What do you feel? It is life. You are an expression of the spirit of life. That life did not begin with your birth. It will not end with your death. Recover your original mind, and start seeing and experiencing things as they really are.



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Thursday, January 21, 2016

MINDFUL PARENTING REDUCES CHILD STRESS

Mindfulness in parenting significantly reduces children's stress levels, according to a new study by Professor Lea Waters [pictured left], who holds the Gerry Higgins Chair in Positive Psychology and is the Director of the Centre for Positive Psychology, Melbourne Graduate School of Education, at The University of Melbourne. 

Professor Waters said that child stress is becoming increasingly widespread with 31 per cent of Australian children feeling ‘very stressed,’ and 40 per cent feeling that they worry too much.

‘This stress and tension often leads to children having physical symptoms such as headaches, abdominal pain and difficulty sleeping,’ Professor Waters said. ‘We know from past research that when a child is stressed they draw on their parents for support, and that their parents have the power to diminish or increase their children's stress levels. We now have strong evidence that children benefit when they're parents are more mindful of their emotions, and pause before they react with anger, stress or frustration.’

Professor Waters said mindfulness can aid emotional support by helping parents to regulate their own attention and emotion.

‘Mindfulness is more than just a “buzzword”. It's about being present and giving each task your full attention,’ said Professor Waters. ‘Taking the time to listen and understand your child's problems, promotes trust and emotional connection leading to a richer and more authentic relationship.

‘It also teaches children how to be open and aware of the whole situation including their own thoughts, feelings and sensations, which in turn makes them less stressed.’


Resource: Waters, L. ‘The Relationship between Child Stress, Child Mindfulness and Parent Mindfulness.’ Psychology, 2016, 7, 40-51. Published Online Jan 2016 in SciRes. http://www.scirp.org/journal/psych http://dx.doi.org/10.4236/psych.2016.71006


IMPORTANT NOTICE: Please read the Terms of Use and Disclaimer. The information provided on or linked to this blog is not a substitute for professional medical advice, diagnosis or treatment. Never delay or disregard seeking professional medical advice from your medical practitioner or other qualified health provider because of something you have read on this blog or elsewhere. For immediate advice or support call (in Australia) Lifeline on 13 1 1 14 or Kids Helpline on 1800 55 1800. For information, advice and referral on mental illness contact (in Australia) the SANE Helpline on 1800 18 SANE (7263) go online via sane.org. In other countries call the relevant mental health care emergency hotline or simply dial your emergency assistance telephone number and ask for help.