Is mindfulness meditation dangerous,losing all self confidence,art and meditation quotes - Easy Way

admin | next action todoist | 27.06.2015
Researchers studied the physiological and mental effects of subjects that underwent mindfulness meditation or cognitive stress-management training during stressful tasks. Surrounded by responsibilities from work and family and constant bombardment via phone, email and television, reducing stress is difficult, if not seeming impossible. Yet the dangerous effects of stress on our minds, bodies and overall quality of life is a regular topic of conversation. Recently, the effects of mindfulness meditation have been taking over the stage, with more and more people choosing to partake in the Buddhist meditation practice.
Some of the 66 young, healthy subjects meditated, and some went through cognitive training.
Researchers then measured the individuals' responses to the stressful activity using a Trier Social Stress Test (TSST). The subjects that underwent mindfulness meditation prior to the stressful tasks reported significantly less stress during the tasks than those that underwent the poetry analysis cognition program. Creswell explains that, while the tasks feel less stressful for the meditators, "they may also have physiological costs with higher cortisol production" as a result of the cognitive work put into mindfulness meditation.
Many online videos and training programs are available for those who would like to try mindfulness meditation. 90 Percent Of Americans Consume Too Much Salt: What Are The Health Risks Of Eating Salty Food? Amazon Echo Shaping Up As The Next Big Thing After Smartphones: Is This The Holy Grail Of Gadgets? Most of us carry within us some kind of ‘silent grief’ – a disenfranchised grief for something we’ve lost which isn’t publicly recognised, but which may still burden us.
Other forms of silent grief, however, cut us far more deeply, and can over the years lead to feelings of bitterness and isolation.
Immigration is another form of loss which isn’t generally validated by the new host country. A regular mindfulness practice will, sooner or later, open us up to the silent grief within us. When we look at advertising we are bombarded with ecstatic smiles, showing two rows of perfect white teeth, giving the impression of a fully realised human life.
The gentle half smile is a way of bringing positive energy into our day, of lifting our spirits without necessarily trying to radically change our underlying feeling state.
When we are talking to other people, it may not always be appropriate to be beaming a wide smile at them. If this were a person in the real world we’d probably soon tire of them, but the fact is many of us carry such a person around in our heads, constantly criticising, analysing and finding inadequate pretty much everything we do. People often comment how learning mindfulness is helping them to be more kind towards themselves. Listen to the tone of voice you use towards yourself, especially in situations when you’re feeling under pressure or aren’t performing as well as you’d like. Last week, we looked at enthusiasm, and some of the joys and challenges it can bring to our lives. One of the most endearing, positive qualities we can have in our lives is that of enthusiasm.
Enthusiasm is also easily manipulated – an inspirational speaker can fire up a crowd to behave in ways the individuals themselves would not, for better or worse. Enthusiasm without wisdom reminds us of the saying – ‘fools rush in where angels fear to tread’. As Edmund Hillary has expressed so well, as responsible adults we need to balance our learning and experience with the childlike enthusiasm of a beginner. When completing a task which is a little tedious, imagine yourself being very enthusiastic about it. Some of these resources are external – perhaps we have friends and family who care for us, or we live in a civil society which is relatively stable, or we have food and shelter to nourish our bodies and protect us from the elements.
Then there are our internal resources – our gifts, wisdom, resilience, good humour and warmth.
So there’s a lot to be said for looking at the bright side of life – perhaps not always, as the Monty Python song reminds us, but almost always! Write down three external and three internal resources which you feel are in your life right now, and set an intention this week that you will notice times when you are drawing positivity and strength from these. When my grandmother died, she had a cellar full of old nails, pieces of string, tools she hadn’t used in years, old clothes, shoes, crockery and books. Most of us would like to be able to move on more quickly from past hurts, to let bygones be bygones, to enjoy a beautiful afternoon walk in the park instead of stewing over something which happened days or weeks or even months ago. A regular mindfulness meditation practice can help us become more aware of these patterns, and to become less caught up in them.
Our challenging emotions are the psychological equivalent of the physical pain we experience – often unpleasant, sometimes so excruciating we feel we cannot bear it, yet on the other hand they are like a bell which alert us to what’s actually going on in our lives.
In order to investigate the emotions, we first need to have some space around them, which is where the practices of recognition, acceptance and investigation we talked about in the previous two reflections are important. Over the past two weeks we have been looking at paying attention to our emotions, and how the mindfulness practice of RAIN can assist us to work with them more effectively. If we think of our challenging emotions like a crying baby trying to communicate that something is wrong, we can see that our responses are often unloving and ineffective. His final step is called ‘Insight’, and this is where working with our challenging emotions can go beyond simply ‘managing’ our emotions like we might manage a tricky household budget, and lead us to increased wisdom and understanding. This week, try to approach difficult feelings and emotions as if they were a crying child wanting to be comforted. Last week we looked at the advantages of listening to the messages our emotions might be trying to tell us, of paying attention to them rather than ‘shooting the messenger’.
Recognition: The first step is to pause, tune in, and recognise the experience for what it is. Take twenty minutes or so to use the RAIN process to investigate an emotion you have been aware of lately.
Over 35 years ago Louis renounced his tenure as a professor in philosophy and robed up to begin his life as a monk. For Nordstrom, meditation felt like a natural fit as there was a familiarity and calmness that came from detaching from thoughts, feelings, and emotions. In therapy he came to understand a subtle, yet subversive motive he had to engage in meditation. From a mindfulness and psychotherapy perspective we are not trying disconnect from ourselves, but instead, become aware of all the history and experience that influences us today, remembering our life so we can cultivate insight into how it affects us intrapersonally and interpersonally in our relationships. In the end, Louis Nordstrom was able to integrate the insights from therapy with his Zen practice. Last updated: 31 Oct 2014Views expressed are those solely of the writer and have not been reviewed. Gos: I understand the part about seeing people who upset us as being a way to heal, but how is this achieved. Over the years, published research has demonstrated that the practice of regular meditation can increase brain density, boost connections between neurons, decrease symptoms of depression and anxiety, provide clarity of thought, and increase positive mood endorphins. Regular meditation effectively supports mental, emotional and physical health in numerous tangible ways. In a newly published neurophysiological review, Brown University scientists propose that mindfulness practitioners gain enhanced control over sensory cortical alpha rhythms that help regulate how the brain processes and filters sensations, including pain, and memories such as depressive cognitions.
In experiments that Kerr and neuroscientist co-authors Stephanie Jones and Christopher Moore have published over the last few years, the team has used a brain imaging technology called magnetoencephalography (MEG) to show that alpha rhythms in the cortex correlate with sensory attention and that the ability to regulate localized alpha brainwaves on a millisecond scale is more distinct in people who have had standardized mindfulness training than in those who have not. In addition to the emerging experimental evidence, the research framework is also informed by a computer model that Jones has developed to simulate the alpha brainwaves through reciprocal interactions between the cortex, which processes information and thoughts, and the thalamus, which is like a switchboard that mediates information flow from the rest of the brain to the cortex. Jones, assistant professor (research) of neuroscience, did not originally develop the model to aid meditation research. Among the most important predictions is one that could explain how gaining control of alpha rhythms not only enhances sensory focus on a particular area of the body, but also helps people overcome persistent competing stimuli, such as depressive thoughts or chronic pain signals. To accomplish this, the model predicts, meditators must achieve proper control over the relative timing and strength of alpha rhythms generated from two separate regions of the thalamus, called thalamic nuclei, that talk to different parts of the cortex. It’s a bit like focusing a telescope by precisely aligning the position of two different lenses.
In the new paper the authors propose that training chronic pain patients in the standardized mindfulness techniques of focusing on and then focusing away from pain, should result in MEG-measurable, testable improvements in alpha rhythm control. Many such experiments are yet to be done, Kerr acknowledges, and her group can only do so many. In addition to Kerr, Jones, and Moore, the paper’s other authors are Matthew Sacchet of Stanford University and Sara Lazar of Massachusetts General Hospital.
The team’s research has received support from the National Institutes of Health, the Hershey Family Foundation, and the Osher Institute.
Karen Foster is a holistic nutritionist, avid blogger, with five kids and an active lifestyle that keeps her in pursuit of the healthiest path towards a life of balance.
According to some, it offers a way to get ahead of the stress accompanied with today's busy world. After the programs, all the subjects were individually given stressful speech and math tests, proctored by severe, unfriendly evaluators. The data is supported by a few other studies that aimed to measure both the physiological and mental effects of mindfulness meditation, a practice that is slowly making waves in non-Buddhist cultures.
If the results of this study are accurate and valid, one only needs 25 minutes of meditation daily to feel the effects and reduce stress.
Having a parent with dementia is one form of disenfranchised grief – the person you knew is no longer there, they are no longer acting as your parent, but on the other hand there’s usually been no ritual to mark this transition.


Immigrants are supposed to be delighted and happy they’ve been accepted into their new home, and there is usually an expectation of rapid assimilation.
At first this might be vague, a generic form of Weltschmerz, feeling the pain of the world.
From a mindfulness point of view, we may not agree with the line ‘hide every trace of sadness’, since we don’t want to deny our feelings.
In the past we may have been told ‘come on, smile!’  when we’ve been having a bad day, and we probably rather resented this! We can feel sad, or anxious, and still find our outlook improves if we sit with those feelings while we have a gentle smile on our face.
During some of her guided meditations, she suggests feeling the gentle half smile behind the eyes, behind the face, in the heart centre. They may be talking about something which has distressed them, or criticising you, and a big smile would look out of place. You’ve achieved something great at work, and the best they can manage is a miserly, ‘yes, well okay, that wasn’t too bad, BUT…’ This person specialises in ‘buts’ with capital letters, finds it very difficult to be happy for you, and looks slightly anxious if you insist on being joyful for a few moments. When we learn mindfulness, we become more self-aware, and we can use this self-awareness to catch ourselves when we are caught in certain thought-patterns, such as negativity or anxiety or rumination.
And most of us give some thought to how we interact with others – hopefully we are friendly, polite, and considerate to our friends and colleagues most of the time.
Enthusiasm which isn’t grounded in reality is like a tree with shallow roots which is blown over by the first gust of wind. We put ourselves on the line when we show enthusiasm – we’re saying, in effect, this is precious to me, this is something I feel passionate about. It can provide a grounded counter-balance to over-excitement, to be more realistic about our present reality – to neither overplay nor underplay our expectations. It adds an extra sparkle to our day, motivates us to go the extra mile, brings us endless joy, and inspires and uplifts those around us. Sometimes in these situation we may start out with genuine enthusiasm, but that initial flush can be difficult to sustain. Add some music, balloons and colour, clapping and singing together… We can soon find ourselves being swept up in the mood of the crowd, which could be euphoric, one of the best experiences of our lives, or else it could be nasty, downright dangerous.
There are many times when enthusiasm is not warranted – where it’s much more skillful to take a step back, look at the bigger picture, and either walk away or else participate in something with a high degree of skepticism and caution. It’s easy to end up at one end of the scale – either heavy with world-weary ennui, or else sparkling with fireworks exploding all over the place. Playfully, not taking yourself too seriously, imbue the task with enthusiasm and notice how this feels. Yet, as Jon Kabat-Zinn often says to participants in his MBSR courses, most of the time there is actually more right than wrong with us. Just these basics are more than hundreds of millions of people around the world are able to enjoy right now.
I’ve worked with people in hospitals or residential care who had lost almost everything, and yet they would smile with warmth when they saw a little kitten or young child come to visit. Having lived through two world wars and the depression, she did not like to throw anything away. We evolved like this to give ourselves the best chance of survival in an environment full of threats out in the open savannah. Our mind is full of rusty old nails we’ll never use, but which we cling on to in case they might come in handy one day.
We do need some of this threat-based information, and it pays to look after it, just as my grandmother looked after her radio and other possessions all her life.
There is a rare genetic disorder called congenital insensitivity to pain, where this is exactly what happens.
If we try to simply ignore them, we’re like the person with severe chest pain who refuses to call for an ambulance and dies of a heart attack.
We might notice certain emotional patterns, or over-reactions to current events, which stem from experiences in the past.
Today we will explore Zen teacher Thich Nhat Hanh’s five stages of dealing with emotions, which have some additional steps to the RAIN practice which can be very helpful. However, the next step, Embracing, offers a very powerful way of engaging with emotions we might usually choose to reject. How often do we try to shut our emotions down so we can no longer ‘hear’ them, or else get frustrated with ourselves for not feeling how we ‘should’.
There are several approaches in mindfulness for dealing more effectively with our emotions, and today we will look at one which is taught by well-known meditation teachers such as Jack Kornfield and Tara Brach, best known under its acronym RAIN. Sometimes this process is best done with the support of a teacher or therapist, or, if the emotions feel manageable and we have some experience with meditation, we can also do this on our own.
We might be feeling unmotivated, and recognise that underneath our lethargy is a feeling of hurt and discouragement. It’s natural to have feelings of aversion to unpleasant circumstances, including challenging emotions.
In mindfulness, we do this by investigating our experience of body sensations, our feelings, our thoughts, images and beliefs. Feeling more effective in dealing with our emotional life can give us a great sense of confidence. In an NY Times interview with Chip Brown, Nordstrom conveyed some insights into the connection between his trauma and abandonment as a child that revealed a hidden motive in his work with meditation. You can feel emotional pain and just use the breath or another object of focus to dial that pain down.
Therapy and authentic friendships (which can be hard to come by since so many of us are unaware of our emotional triggers), can be a great source of having our pain understood, validated, and accepted. We can learn to hold our past wounds in a nonjudgmental way, cultivating compassion and love for ourselves. His journey of insight through his practice and therapy can be a great teacher to us all as we continue on our own paths through mindfulness and mental health.
In building upon this strong body of evidence, researchers are continuing to deepen our understanding of the profound and inspirational benefits of regular meditation practice in everyday life. The proposal, based on published experimental results and a validated computer simulation of neural networks, derives its mechanistic framework from the intimate connection in mindfulness between mind and body, since standardized mindfulness meditation training begins with a highly localized focus on body and breath sensations.
Efficient modulation of cortical alpha rhythms in turn enables optimal filtering of sensory information.
Cortical gyrification refers to the folding of the cerebral cortex -- a function that allows the brain to process information faster. The trio led these experiments at the Massachusetts Institute of Technology, Harvard, and Massachusettes General Hospital before they all came to Brown in 2011. When the subjects’ attention shifted away from that body part, the alpha rhythm amplitude in the corresponding brain map went back up (as if restoring the alpha filter). The model is well validated in that it produces alpha rhythms that closely match those observed in live MEG scans of real subjects.
The authors’ framework hypothesizes that experienced meditators gain the ability to turn that proverbial focus knob to align those different rhythms.
According to the University of California, Berkeley, mindfulness meditation involves intensely focusing on the present rather than the past or the future, and requires lots of focus. We value your privacy and we will never sell or distribute your email or personal data to third party advertisers. Perhaps your childhood home, which hasn’t been in your family for years, is being demolished.
Each society has its own forms of disenfranchised grief – losses which aren’t validated by the community.
Yes, by all means bring some of your wonderful cuisine along and open a restaurant where your whole family can work long hours to feed us. Over time, however, we become more attuned to the losses inside us, and what might trigger feelings of grief. It doesn’t need to be elaborate – a simple gesture to acknowledge the grief, such as lighting a candle, or placing a flower in a stream and watching it float away, can be very powerful. However, there is a practice which the Vietnamese Zen teacher Thich Nhat Hanh calls a gentle half smile, which can indeed brighten our day, without needing to pretend that life is all wonderful. We can also send the half smile to parts of our body which may be hurting, or which feel tense. But even in those situations, you can still imagine a gentle half smile behind your eyes, and you will look more open and receptive to the other person, and they may feel you are being warm and friendly towards them. It’s as if this person knows more about the world than you, understands that the world is really a very dangerous and unpredictable place, and so is trying his or her best to keep you on your toes, prevent you from being complacent, and ensure you will always strive a little harder than you did the day before. This increased self-awareness is valuable, but it will only really improve our lives if we can manage to talk to ourselves in a warm and friendly tone of voice. We all know how wonderful it is to be with someone whose voice is warm, calm, and resonant. Yet when we do find ourselves being self-critical we can ask – is the criticism constructive? It’s relatively easy to kick-start a burst of enthusiasm, but even easier to deflate it again.
It’s so easy to deflate someone’s enthusiasm – just a little pinprick, and the bright red balloon becomes a sad scrap of rubber. Mindfulness can help us develop beginner’s mind, an appreciation of what is happening right now, which is useful when we want to stay with something long term without getting bored by it.
Pick one of these and find a way of including it in your week, even if it’s only for ten minutes.


The word enthusiasm comes from the Greek en theos, which literally means ‘God within’, or ‘inspired by God’. Our enthusiasm may then develop a fake, pinched quality – it comes across as forced, and doesn’t really convince anyone.
Next week, we will look at ways of cultivating enthusiasm which are healthy, and based in reality. If we think about all the people we’ve met in the last few weeks, chances are that most were fundamentally friendly, decent and resilient.
We want to learn from our mistakes, to ask ourselves next time we find ourselves in a similar situation – ‘now remember what happened last time, that didn’t go so well, what might you do differently today?’ Yet much of our stress is caused by our just in case mind, that cellar full of rusty nails, and a regular mindfulness practice can help us clear some of that junk out, and choose to keep what’s actually important. By writing them down, you bring them out from the cellar of old memories into the living space of awareness upstairs, where it’s much easier to find an appropriate place to keep them (which may well be the rubbish bin!). People with this disorder don’t feel physical pain, which sounds wonderful at first, but is actually extremely dangerous. Yet if we investigate our emotions, like a doctor who examines a patient with a set of symptoms, we can learn a lot about ourselves.
Once we gain a wider perspective, we can then ask ourselves – what can this emotion tell me about my life? In mindfulness, we try not to judge ourselves for having these emotions, but rather learn from them. Thich Nhat Hanh talks about bringing the emotion in close and embracing it like you would a crying baby. Or we might be tetchy with our family, and when we take some time out we realise that an incident at work has left us more shaken than we realised.
It’s not an intellectual or philosophical process, but rather one which is grounded in our moment-to-moment experience.
And gradually, as we get to know ourselves better, we can use this process even in the midst of a hectic day. In other words, by using meditation to abandon himself, he saved himself from feeling the overwhelming pain of being abandoned by another in relationship.
This can be skillful when pain is overwhelming, but if used always, can miss the insight and growth that occurs when we learn to understand and care for our pain. Meditators learn not only to control what specific body sensations they pay attention to, but also how to regulate attention so that it does not become biased toward negative physical sensations such as chronic pain.
The cerebral cortex is the outermost layer of neural tissue in the brain and serves an important role in controlling memory, consciousness, thought processing, decision making, attention, and awareness. Other research groups have shown this to be the case for other kinds of attention-related tasks including focusing spatial attention and working memory.
In MEG, they asked members of each group to focus attention on sensations in their hand and then to switch their attention to their foot. All content on this site may be copied, without permission, whether reproduced digitally or in print, provided copyright, reference and source information are intact and use is strictly for not-for-profit purposes. This is one likely explanation for the high cortisol levels seen in the meditative subjects.
You feel a little sad about this, knowing you will never be able to see the house you grew up in again, but you’d hardly travel to the address to stage a public funeral on the footpath.
One example, which is slowly changing in some places, is the disenfranchised grief of a same-sex partner who has no say in end-of-life decisions or funeral arrangements. Do you feel very moved by the online footage of the teenage Syrian refugee who has brought his puppy with him to Europe? And we have all come across the compulsory professional smile, which depending on the person may still be friendly, but in the wrong hands can feel cold and arrogant. It’s a good practice to start our meditation with a reminder to gently smile, but we can also bring this half smile to our face throughout the day. It’s easy for us to metaphorically frown at various parts of the body, either because of pain, or because of a sense there is something ‘wrong’ with our bodies. It is a wonderful habit to cultivate, and encapsulates what mindfulness meditation is about – not pretending that life is other than it is, but choosing small actions which will gradually infuse our days with more positive states of mind. Otherwise, our self-awareness might only add extra grist to the mill of self-criticism which is perhaps already out of control. You may know a person who, every time you meet them, breathlessly extols the latest self-help book or diet or guru or TV preacher.
Mindfulness also helps us become more comfortable with our vulnerability, to be honest about those things we care about, but perhaps to also choose more wisely who we share our enthusiasm with. Like grace and love, there is an inspired quality to enthusiasm – we all know what it feels like, but we can’t manufacture or control it. The strained smile, the false cheerfulness – these can be used to hide dysfunction and disengagement, to stop people from asking difficult questions or expressing doubt. However, just as mindfulness is about acknowledging the difficulties we face, it’s also about recognising the resources and gifts which are available to us in any given moment.
Hers was an era before ‘planned obsolescence’, where she used the same record player and radio she’d bought as a young mother after the war, right until her death.
Unfortunately, this just in case mind can also bring with it a great deal of unnecessary suffering, and can significantly reduce our ability to enjoy life. As children, they may chew off most of their tongue, constantly get injured without learning from the pain, and spend a lot of time in hospital. We all have our vulnerable places, where something affects us more than we think it ‘should’.
It may seem counter-intuitive to embrace aspects of ourself we’d rather reject, but these aspects are also a part of us, and want to be acknowledged.
It’s not always easy to recognise what our emotions are, but over time, with regular meditation and other practices, we can become more skilled at this. It’s more helpful to say ‘having a thought that I’m angry’, or ‘feeling butterflies in my stomach with excitement’. In doing this, he remained walled off and alone even in his relationships, which can be an instigator for depression.
The localized attentional control of somatosensory alpha rhythms becomes generalized to better regulate bias toward internally focused negative thoughts, as in depression. The people trained in mindfulness displayed quicker and larger changes in alpha wave amplitude in their brain’s hand map when they made the attentional shift than the six people who did not have mindfulness training. The silent grief can also be the loss of our hopes and dreams, being incapacitated in some way, a past injustice, or historical wrongs which haven’t been acknowledged. It’s so much more friendly to bring a gentle smile to different regions of our bodies instead. They’ve finally found ‘it’ – the one thing which will turn their lives around and set them on the path to happiness and fulfillment.
Not everyone wants to hear all the ins and outs of the novel you’ve been working on for the past ten years, but sharing it with a person who does, and who actually, genuinely, wants to read the latest version of Chapter 1 – that is priceless!
As for ourselves, we might have made a few mistakes in the past month, perhaps didn’t always cover ourselves in glory, but nonetheless we probably were often thoughtful and kind, and it’s likely we made some good choices along the way. She valued her possessions and looked after them, treating everything with care and respect so it could last as long as possible. Throughout their lives, they don’t know if they’re getting appendicitis or some other internal disease.
This is just part of our common humanity, and rather than judging ourselves harshly, we can use the insight we gain from understanding our emotional ‘symptoms’ to grow and develop. We could reject it and take the baby out into the garden, closing the doors and windows so we no longer hear it as much, but that would not be very loving, and it probably also wouldn’t stop the baby from crying. Emotions come and go like weather in the sky – we are much more spacious than a temporary emotion passing through.
Except that next time you see them, they’re preoccupied with a completely new ‘it’, the formerly wonderful ‘it’ quite forgotten. Yet she also had a cellar full of rusty nails she’d never use, old clothes which could have gone to someone else – all these possessions stored below, just in case. People with this condition tend to die young, with their bodies in a terrible state after years of broken bones and other injuries.
Or we could get angry with the baby, yelling at it in frustration, demanding that it stop – again, neither loving nor effective. Once we have embraced the emotion and soothed it, we are then in a position to go to the next step, which Thich Nhat Hanh calls Looking Deeply. But just in this moment, we accept the emotions we have – we accept that they are present. In this way, increased gyrification enhances the brain’s capacity for computing information, maintaining focus and attention, creating and retrieving memory, processing logic, and forming decisions. I love my dog.’ Maybe you had to leave a beloved family pet behind when you moved countries?
The more instinctive response is to bring the baby in close, hold it with tenderness, and try to soothe it. This is where the adult, responsible self can take charge and ensure that the needs of the crying baby are met appropriately, in a mature and constructive way.
It helps to hold the silent grief with mindful compassion, to honour and respect it, so it’s no longer a disenfranchised grief but simply becomes part of our common humanity.



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