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‘MEDs’ 4 Mindfulness

MINIMAL EFFECTIVE DOSES that will keep you healthy and happy

1. Movement

2. Nutrition

3. Mindfulness


MINDFULNESS

  1. ’Super’ Mindful Breath
  2. Identify Your Emotion
  3. Check-In With Your Future Self
  4. Smile, Move, Talk or Try Something New

The term Mindfulness is thrown around a lot these days, but what does mindfulness even mean?


In defining something it is often helpful to define what it is not:

  • Mindfulness is not judgement
  • Mindfulness is not attachment
  • Mindfulness is not an escape from reality

Now let’s look at what it is:

  • Mindfulness is paying attention
  • Mindfulness is learning
  • Mindfulness is observing the ‘present’ / current reality

 

Before we go into how mindfulness can help us cope with stress, it is important to understand that a ‘mindfulness practice’ is simply a habit of paying attention, learning from and being aware of the present moment –  and then responding appropriately.

That being said, we believe it ‘appropriate’ to equip you with some information on Habit Formation….

Ever heard of that it takes 21 days to form a habit?

Unfortunately, this statement is not exactly true… In general people overestimate what they can accomplish in one year and underestimate what they can do in 5 years.

In fact, this research states that it ranges between 18 and 254  days to form a habit!

(depending on one’s motivation / how much you enjoy the habit you are trying to form)

An expert in motivation and habit formation, James Clear, sites this research in one of his articles. He states that it actually takes about 66 days to form a new habit.

 

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Now let’s get back to the topic at hand = ‘How To Deal With Stress In The Moment’

I.E. How to use Mindfulness as a tool to cope with stress!

Here are 4 tricks, or ‘minimal effective doses’ of mindfulness that you can use when faced with a stressful situation.

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  • ’Super’ Mindful Breath

 

      • Just 1 breath, in and out – but do it like you really mean it. Momentarily distracting yourself from the stress at hand by focusing on this single breath not only feels good, but reduces anxiety in the brain because the human brain can only focus on one thing at a time! *, *, *.

 

  • Identify Your Emotion

 

      • Name which emotion you are currently experiencing. Simply saying to yourself ‘I am Angry,’ when you are upset will help you catch yourself from doing something you might otherwise regret. * Furthermore, doing so has proven to increase the density of grey matter in your brain! *, *.

 

  • Check-In With Your Future Self

 

      • If you know your angry, and stressed, and maybe a little hungry – a good practice before making any decisions is to take a second and think how you will look back on this decision in 5 minutes, 5 days and in 5 years. Will you still have the same conviction you do now?

 

  • Smile, Move, Talk or Try Something New

 

    • If you are feeling anxious and don’t have to interact with your stress face to face ‘right now’ – doing something as simple as going for a walk, or whiching to a task that you know you enjoy, will help reduce stressful feelings. Smiling and raising your gaze (not your head) up to the ceiling will release endorphins and boost your mood. Talking to a friend helps put things into perspective by getting you out of a self-induced negative feedback loop. Novel experiences have a similar effect as #1 – i.e. distracting you from your current mental state.

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One final note:

Don’t Expect It To Work Every Time!

    • Don’t expect mindfulness to be a cure for your stress. Conditions are never really right for being in the present moment. You can be the most mindful person in the world and still act out. You can practice conscious breathing all day and still feel negative emotions. Mindfulness and meditation should be done for their own sake and not for their results. In the long run it has proven to improve longevity and quality of life, but until then – practice makes perfect.

 

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Do you think it will be hard to implement this stuff?

If you feel daunted by this information – then let’s set up a consultation,  and we will help you figure out how to implement this stuff into your schedule.

Remember this for whatever habit you want to start (i.e. any New Year resolutions).

All Habits have a 3 part cycle:

  1. Reminder / trigger
  2. Routine / the habit of choice
  3. Reward / every new habit requires a reward for it to stick

Up to 40% of our daily activities are done habitually. They are context dependent and often occur at the level of our subconscious – that is, we don’t even realize it is a habit!

If you want to understand more about habits and how they affect our daily life check out this book by Charles Duhigg: The Power of Habit

  • Here is an interview with the author.

If you want some help in beginning your mindfulness practice feel free to contact Martin or Tyler any time, or follow the steps laid out from the link below:

5 steps 2 Making Meditation a Habit

  1. Schedule it
  2. Dedicated a space to it
  3. Keep it simple (just breathe)
  • Calms and clarifies / creates base-line / super easy
  1. Keep it short (with 60 seconds)
  • Or even just a single (super) mindful breath!
  1. Bring your seated practice into your daily life
  • Walking / Driving / Eating etc…

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Martin Colangelo : “The Better Movement Specialist”

Brought to you by:

 

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Thoughts on the path of Buddha

HAPPY HOLIDAYS!!!


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“Zen explains noting and analyses nothing.

It simply aims backwards, directly, at our mind,

so that we can awaken”

> Seung Sahn <

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“If you students of the Way wish to become Buddhas,

you need to study no doctrines whatever,

but learn only how to avoid seeking for and attaching yourselves to anything.”

> Huang Po <

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Continue reading Thoughts on the path of Buddha

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The Importance of Strength

Hello my friends!

This is why Strength Is Everything

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Our Strength determines the quality of our time here on earth.

Our physical experience matters – how we function in our skin and how we interact (with others/ environment) is related to our ability to express our Strength.

In general – a Strong individual is more likely to be happy than a Weak one

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Human anatomy has evolved in conjunction with the physical labors of finding food and building shelter for over million’s of years.

Aeons of evolution has created physical needs for the human body as well as the human mind – Needs that cannot be overlooked due to the invention of desk jobs.

It is unfortunate that in today’s age physical labor is seen as an inconvenience….

FACTS:

> Physiology tells us that our physical bodies have a high potential for developing strong muscles, tendons and bones –

> Neuroscience tells us that our physical bodies also have a high potential for coordination and the development of tremendous skill.

> Age, Disease and other factors eat away at our physical capacities.

> Nutrition, having a movement practice and other factors directly impact our physical and mental capacities – these actions however, are highly variable from individual to individual.

If you think about the above statements enough you realize that our physical and mental capabilities will decline as soon as we stop getting better / stop learning.

> Therefore we NEED exercise in order to stay alive and healthy – Body and Mind

Strength is a result of pursuing health, perfection and living fully.

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A Few Questions:

Do you want to play with your children or grandchildren?

Do you want to see them with clarity and move with ease?

How can you expect to moving with ease then, if you don’t even moved with ease now?

A Few Suggestions:

What you need is a reservoir of skill or ability, to draw upon as you age.

What builds up this reservoir is practice – intense (ideally perfect) practice.

What is important to note is that all these processes (aging, disease, physical ability/skill etc) take TIME

There is no fountain of youth in exercise, only the opportunity to maximize ones physical (genetic) potential.

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With all this in mind,

Have a great day.


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Martin Colangelo : “The Better Movement Specialist”

– Blog Author

*contact me for a consultation

 

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Mindful Quote of the Day (Sept/14/17)


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“Keep your hands open, all the sand of the desert pass into your hands.

Close your hands, do not get that a few grains of sand.”

> Eihei Dogen <

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Continue reading Mindful Quote of the Day (Sept/14/17)

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Weeks Worth of Mindfulness (Aug-Sept)

With the goal of centering your mind – use these 7 Quotes,

allow them to guide you

on your path to a compassionate life.

When frustrated or confronted with a problem – Allow these thoughts to direct your actions.

Settle into your own natural rhythmic breathing, and begin.


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“My suggestion or advice is very simple and that is to have a sincere heart.”

>Tenzin Gyatso<

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“ Happiness requires acceptance of others, simplicity of heart, wonder of spirit.”

>Dugpa Rimpoce<

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“To respect others is to respect ourselves.”

>Chin Kung<

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“Generous love aims to achieve happiness through the realization of the other.”

>Ole Nydahl<

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“In this world, happiness is obtained by committing violence on others,

the wise man, moved by compassion, repudiates it.”

>Asvaghosa<

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“To receive everything, one must open one’ hands and give.”

>Taisen Deshimaru<

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“Don’t suppress anger, but don’t act on it.”

>Chogyam Trungpa Rinpoche<

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*DEDICATION:

“Keep what is True in front of you” – Richard Wagamese

 


 

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Martin Colangelo : “The Better Movement Specialist”

– Blog Author

Owner / Instructor @

*contact me for a free consultation