mindfulness

Observing your emotions

Observing your emotions

Some points on observing emotions in the body and how you can begin to gain awareness around how they are affecting you physically.

How to improve what you do without needing to get pregnant or injured - becoming mindful

Pregnancy humbled me as a yogi, even when I thought I was already humble enough in my practice. I don't want you to wait until you are pregnant or injured before taking a leaf from my book and looking at the way you approach things in a new light. How can you be more humble and start doing things mindfully?

 

When I started yoga, I came to it with a pretty solid footing. Flexible and energetic from a young age, I had already worked my way through childhood gymnastics, dance classes, muay thai kickboxing, and swimming before I found yoga. 

I maintained a regular meditation practice and I had tried yoga many times in my 20's but was still caught up in the notion that you have to do, do, do to be really healthy. As some have said, I was a human doing rather than a human being.

 

Does this sound familiar?

 

What I felt was, yoga just wasn't fast enough.

 

 

If I'm really honest, it wasn't really punishing enough to be considered a legitimate exercise. At least not the yoga styles I tried.

 

It wasn't until I started thinking about balance in my life that yoga moved back to the forefront. I was living in arguably the busiest, most rat-fuelled city in Australia, with a go-go-go work ethic, fighting the waves of commuters into the cbd every day to work, and running from there to push my body through hours of muay thai training.

You'd think I would go home and collapse into a deep, golden slumber, right? Wrong.

Most nights I ran home from training, showered and ate quickly, and spent the next few hours fidgeting, tossing, and over-thinking in bed. 

 

Why?...Well, to be honest, sometimes something can be staring me in the face and I look right past it.

 

Despite all my training, despite my meditation practice, despite knowing it intuitively, it took a while for me to cotton on that my lifestyle was not well balanced at all, and it showed up in two ways.

Firstly, I realised my lifestyle was overly rajasic, a Hindu term I'd been familiar with for many years but had neglected to consider for myself. Rajas is one of three qualities or Gunas in Hindu philosophy and denotes energy or motion. The other two qualities are Tamas, considered heaviness, or ignorance, and Sattva, meaning purity, goodness, or wholesomeness. It is thought that we have all three of these qualities inside us all the time in varying proportions. In some schools of thought, too much rajas or too much tamas in a person is considered an imbalance.

--> When I looked at my life then, I saw too much rajas, no doubt about it. I was super rajasic and it was my health and well-being that was paying the price, even though I ate really well and worked out religiously.

 

The second sign of imbalance came in the form of my attitude. Again, I saw this steely edge in me that didn't belong. There was a certain competitiveness, seeping into bouts of aggression. Aggression doesn't have to be physical, it can be found in your thoughts and your actions, and that's where I found mine. It seems the go-go-go attitude, the over-performance and stress at work, and the hardcore approach to exercise was bringing out the masculine in me. Here I am referring to the yin/yang understanding of masculine, and feminine energies, not gender.

--> I saw an imbalance in the way I was approaching my life by overloading it with yang energy in the form of over-working, over-playing, over-exercising, over-thinking...you get the picture.

 

So, how balanced is your life, truthfully? Are you mindful of the way you approach things?

 

After pondering balance in my life, my true yoga journey began. 

I slowed down. I listened to my body. I aimed for balance in my actions and attitudes.

 

And what happened? 

 

  • I got more sleep.

  • My health improved.

  • I was stronger

  • I was happier in myself and my relationships.

  • I felt myself beginning to shine from the inside out.

 

It was great! 

 

But it wasn't until 2016 that my yoga reached new heights in a way I had not even contemplated. I got pregnant and, consequently, for the first time I became truly mindful in my yoga practice.

 

 

Suddenly I needed to modify the practice for my condition. Instead of starting at a well-worn point and continuing my reach forward to stronger, better positions without thinking, I was literally forced to stop and change the way I practiced, and I had to do it mindfully.

 

In the first trimester I stopped doing some poses from the get-go. Other poses had to be modified, and still others changed more and more over time. At times I watched while others in my class performed difficult asanas, fighting against envy and the desire to do them myself. It was hard.

 

there were some days where I honestly wanted to just lay down in Savasanna for the entire class.

I had never felt that before.

 

I was humbled.

 

I felt like a true beginner for the first time, in spite of my years of practice, and in spite of the balance I thought I'd achieved.

 

It was the first time I really had to place my baby and my body above my ego. It was there that I learned the true nature of listening to your body.

 

I thought I had been listening, but underneath it imbalance was still lurking. Sure I had really found a certain gentleness in the way I approached life. Sure I had tipped the scales way back to a more centred self. But, prior to my pregnancy, I never went for the 'easy' modification. If there was a higher level to the pose, I went for it.  I never slowed down and really considered the results of each pose. 

 

Are you really listening to your body and mind, and are you really thinking about your energy state as you do things?

 

I got more out of practicing yoga in this way than I have from all my years of practice. I felt more connected to my body, my energy state, and my growing baby. I felt more compassion and understanding for people who really struggle with their own demons in their practice, whether those demons be physical or mental.

I was more mindful than I have ever been and, as a result, I had some of the best yoga classes I've ever had.

 

How mindful are you in the things that you do, and how is that going for you? 

 

What I'd like to suggest to you is, whatever it is you apply yourself to, have a go at doing it mindfully.

 

Really put yourself in the shoes of a beginner and feel what it is like to do it as if for the first time.

 

It may be yoga or meditation, it may be a sport, or it may even be something you do at work. We are constantly changing and growing. It isn't enough to simply do things without awareness, without listening. Bring your full presence to the activities you perform each day and see what comes to light for you. See what flashes of inspiration you have. See what empathy and understanding you develop, for yourself and for others.

Go on, give it a go.

Have a go at doing something in true mindfulness, doing it for the first time even if it is your thousandth, allowing yourself to simply 'be' in that moment.

And when you do, let me know how it went!

 

xo

Meditation - 3 misconceptions that may be holding you back

Tell me, what do you know about meditation?

 

Does it sound 'new age-y'? Or has it come into the main stream well enough for you to know meditation doesn't have to mean robe-donning, chanting, and so on...?

 

Have you tried it?

 

Tell me, did you close your eyes and 'nothing much happened'? ...Did you fall asleep? ...Did you find it hard to stay still?

 

In fairness, if you have tried to meditate and basically felt like you must be 'doing it wrong' or 'missing something', I'd wager a bet that you're not alone.

People quite often tell me that their first few meditation sessions didn't go how they thought they would. Some might have even sat there wondering what all the fuss is about! In fact, some may argue, why bother meditating at all if you end up feeling more confused about it all than when you started?!

 

What that tells me, is that this person has bought into the somewhat hyped-up idea that to meditate for the first time is to be instantly enlightened, and that if you do not discover the hidden truths or reach a higher plane, then you must be missing something. So maybe you put it into the 'too hard' basket and give up.

 

 

 

In reality, the sooner you let go of 'guru-level enlightenment' as a goal, the better. This idea has come from media sensationalism, envy-inducing and unrealistic social media posts, or, of course, celebrity hype. There is truth somewhere in those bold claims, which can be traced back to the original Hindus and Tibetan monks practicing yoga and meditation for many centuries, but in our Western, capitalist society, deeper spiritual meaning is quite often obscured by the shininess of the glitter that is the modern health craze. Don't get me wrong, the modern health craze is good, if somewhat skewed and confusing. Green smoothies and yoga have become mainstream. But that means that there are literally thousands of newbie yoga teachers around the world who walk and talk as though they've reached some state of nirvana from all the yoga and meditation they do, and that it is their job to impart its wisdom. This imparting of wisdom is generally nice and benign, but I believe it can mislead you, the modern public, about what meditation is, what it can do for you, and how to access it. 

But I'm not here today to rabbit on about all of that, so I'll stop!

I simply want to point out what I see as misconceptions about meditation commonly held by the general public, perhaps including you, Ms or Mr Average Joe. My hope is that you see it for the amazing practice that it truly is, but that you see it with an ounce of realism and logic. If you have been put off in the past from trying it, I am hoping to clear away some of those myths so you might also see yourself giving it a try.

 

Why?

 

I teach meditation and yoga. I have skills to share, and an incredible amount of enthusiasm for yoga and meditation, because it can truly be life-changing.

As part of my offering in stress management, I want to share with as many people as possible, just how health-giving and stress-reducing these practices can be.

However, I do not intend to let others think I have become enlightened. I will not be a charlatan about it. I will not get woo-woo on you and try to convince you that I have some higher powers that you are missing out on. Because I think it will put you off making it a regular practice, and because I think it would unethical of me to do that.

 

My gut feeling is that the more you see it as something within your reach, the more chances there are that you'll try it. And because I know what an incredible difference it can make to your life, health and relationships, I would love to see more people bringing it into their daily lives!

 

So what has meditation done for me?

Regular, long term practice has definitely made me more grounded, more emotionally aware, more balanced, and more empathetic, among other things. It has improved my health, made me more alert and focussed, given me increased self-awareness and self-compassion, and helped me build and nurture my special relationships, and I absolutely love it.

 

meditation

 

I wish my daily meditation practice looked like this. But it doesn't.

This was taken in Bali on my yoga teacher training. It was posed and I was actually exhausted from the intensive (and enjoyable!) program we undertook. It was a beautiful setting, but I haven't made it back there, and I'm not sure when I will. Wish I could say my life looked like this every day, but I would be misleading you.

 

I live in a cramped 1 bedroom flat in a basement in a very expensive city. Usually, I do yoga and meditate in one of the only spaces we have available - the square metre or so at the foot of the bed, next to the wall and the hole in the floor that smells like musty earth. I don't mind though.

 

Usually, I meditate for 20-30 minutes every morning. But some mornings I don't sit down in time and I have to cut it short. Some mornings I have an early meeting or some other appointment, and I can only squeeze in 5 or 10 minutes. On those days I make a promise to myself to make up for it in the afternoon, but I don't always get there. Sometimes I have all the freedom in the world and I don't use a time limit, then time truly does disappear. But I don't mind either way.

 

I have dreams of running my own stress management retreats. I have dreams of living somewhere tropical and spacious with my husband. Who knows, we might even get there one day. But as it is right now, I don't mind one bit.

 

The photo you see above, this is not my meditation reality. And I truly don't mind.

Because, for me, meditation is never something that is visible on the outside. You could be in a dank and dusty cell. You could be run off your feet with chores. You could be all alone, or you could be surrounded by people. All of these things won't matter the minute you choose to close your eyes and connect with your breath, whether it is for 5 or 50 minutes. As soon as you do that, you are opening the door to a new, expansive world, and this is where the magic happens. Not surrounded by green smoothie gulping yogis, not in a world-class health facility, not on a long holiday away from work, but in your daily life, where you are right now, with the time you have right now. That's where it happens.

 

This brings me to the whole point of this article, misconceptions. We tend to create a set of beliefs around something, and these beliefs are not always true. Sometimes, these beliefs can put people off doing something, or trying something for the first time, even when this thing could be of immense benefit to them. I would hate to imagine that you have avoided trying meditation because you believe any of the 3 common misconceptions about meditation below.

 

(Bear in mind that I am not a meditation purist, and so, my thoughts on meditation are more liberal and flexible than some. What I'm giving is my take on reality, no one else's).

 

Misconception #1

You close your eyes and something woo-woo (for want of a better word) should happen from the very first time.

'Fraid not dude! Unlikely, I should say. For most people, they close their eyes and nothing magic happens. In fact, most people, for the first time, realise just how congested with thoughts their mind is, and just how uncomfortable it is to sit completely still for a spell. To be fair, I had a pretty awesome first time meditation experience, and that definitely provided me with the hook to keep practicing. I was taught to meditate at 15 years of age, by a monk, with a small group of people, some completely new, and some very, very experienced. I can remember everything about that first session, especially the moment I was hit by wave after wave of what I can only call a 'deeply meditative state'. I'm convinced to this day that those waves were somehow passed to me from one of those ridiculously experienced meditators, though I'll never know for sure.

Either way, it hooked me right in as it was an incredible experience. But I think it was an exception. Most of the time, the feedback I hear from people who meditate for the first time is that 'nothing happened', as though they were expecting something like the rush from a drug, or the doorway to another universe to suddenly open when they close their eyes.

Your own experience could be anywhere along that spectrum, from 'nothing happened' to 'waves of awesomeness'.

What I suggest is that you be ok with that and, regardless of which it is, make a promise to yourself to just keep practicing. Eventually shifts will occur, and you'll start to see what is actually possible. Every single human being is capable of doing this, if they choose. Until the shifts happen, you can at least enjoy some time out from whatever you are doing. If you can slow your breathing down and elicit the relaxation response, you are doing your body a great favour, even if you don't meditate deeply for many, many months.

 

Misconception #2

There's only 1 way to meditate.

Like, OMG, like, No Way Jose! There are a gazillion ways to meditate! Ok, maybe not a gazillion. But there are many.

The trick is to shop around to find that one that works for you. You can meditate with a candle, with your eyes closed, sitting in lotus, sitting on a chair, walking, saying a mantra, using mala beads, focussing on your breath, chanting, using a podcast, through Youtube, in a class, via an app, and more. These are just the variations I've been exposed to.

Perhaps you decided to learn to meditate a few years ago and took yourself off to a community class where everyone sat on the floor and chanted for 45 minutes, leaving you with a stiff back, bung knees, and, you've forgotten the words, but there's weird tune whirring through your mind from the incessant chanting. You don't go back and you've written meditation off as loony.

Please don't. Please don't give up on it. Shop around. Perhaps that wasn't the right one for you. Seek out some different meditation groups. Perhaps you can make it a goal to try a different meditation style per week for 6 weeks and see what works best for you.

 

Do you prefer to go it alone with an app or a podcast? Or is joining a group going to keep you more accountable?

Are you comfortable sitting on the floor for a long time, or can you chat to the teacher and see whether they have an option for chair meditation?

Do you doubt your own ability to sit still at this stage of the game? Maybe take the pressure out of it and explore walking meditation to start with.

 

Absolutely, there is not only 1 way to meditate. If you've tried before and didn't like it, give it another go. Open your mind and try a few methods. You might be surprised to find one that really works for you!

 

Misconception #3

You have to meditate an hour a day every day in order to do it right

This is a tough one. It's true, the more you meditate, the easier it becomes. And it is also true that the longer you meditate, the deeper you can get into a meditative state. Buuuut that is quite an off-putting truism for most. There is no doubt that when you first start, finding even 5 minutes to spare is difficult, let alone 30 minutes! 

So what I recommend is to start with just factoring in 5 minutes every day to get quiet and find a relaxed state. Once you have built that quiet time into your routine, you can start to extend it by 5 minute increments. You might stop and make yourself still for 5 minutes for the first two weeks, then up it to 10 minutes, and so on.

Over time you may build up to a regular, one hour practice. Or maybe not. If you're like me, you might have a regular 20-30 minutes per day, but sometimes you'll cut it short, or just be grabbing 5 minutes to centre yourself on the train on the way in to work.

Be flexible. You live in the modern world, as do I. Do what you can, when you can. But do it!


So those are 3 big misconceptions that I see popping up in my clients and people I talk to about meditation. Have a think about whether you have had any thoughts like this yourself, and whether you have considered 5 minutes of meditation as being somehow out of your reach.

What can you do to bring it into your world a little more often, and a little longer each time?

 

I'd love to hear from you! Do you meditate? Have you tried it and given up? Did you find it hard to make the time, or were you disappointed with the results?

Let me know in the comments box below!

xo

Stay Calm and take a risk

Lately, I've had a lot going on.... I mean, a lot of changes work wise.

 

And I decided I need to ask you something.

 

---> Have you ever taken a risk, be it personal, financial, career-based, without any clue as to how it is going to work out? It's pretty hard to focus on being present and calm when you have a lot riding on a future outcome, isn't it?

 

Well, I recently signed an agreement to start practising my wares out of a health centre in the Sydney CBD. Maybe it doesn't sound like much to you, but it involved quite a bit of upfront money, and a massive dose of courage to put myself into a new space and share my passions with new people. For me, this was BIG!

 

You might be surprised by this. You might even think I'm Queen of Calm and 'have it all together', but, like anyone else, doubts and fears can rise in times of uncertainty and risk. I'm not immune.

 

Truthfully, I'm super excited but I'm pretty damn nervous too! I mean, a whole day to offer all kinds of stress relief treatments to stressed out people in the cbd?! I can't wait to start!! But it is a big change too.

 

I wasn't always a business owner and I am still not used to risks like this, so it is easy for that voice of panic and anxiety to jump in and have a say in what's happening!

"No one will come! You'll lose all that you invest! Who are you to be offering that?!"...I mean, it's just incredible what these anxieties say!

 

 

Can you relate to this?

 

 

Do you find yourself catastrophising the outcome of some future events?

 

 

Do you find it hard to sleep or stay calm, thinking of all the different ways it can go wrong?

 

 

Well you're not alone. Many people tend to spend more time focussed on the past or the future, without really being present in the present! And it seems to increase in times of uncertainty or change.

Now, I'm not saying anxiety is a bad thing altogether. Anxiety and fear are equals to happiness and anger in the broad range of human emotions. All human emotions are valid. There can be a positive twist to anxiety, which is motivation. Imagine being extremely anxious about an upcoming exam, versus laissex-faire and super relaxed? Which one might help you be more prepared to take action and study?

Clearly there are benefits to recognising potential threats, be they social, physical, mental, or environmental and taking action to avoid them. The question is, are you taking action (physical response) on threats which are not real or cannot be changed?

 

Take a look at the timeline below.

 

 

 

 

Where do you spend most of your thinking time? If you close your eyes right now for a minute and let the thoughts flood in, where are they focussed? Past? Future? Right this moment?

 

When you're about to take a risk, or there's some type of uncertain event playing out, you might be spending a lot of time hanging out in the future. Playing out different scenarios, possibly getting yourself into a state of anxiety over what 'might' happen. Maybe you have a doctor's appointment you're dreading, maybe you're about to invest in a new business or a new home and you're wondering if it will all fall down around you ---future focusser.

 

On the other hand, if you've just done something with a strong emotional investment, possibly with a poor outcome, chances are you are currently dwelling in the past. Maybe that first date didn't go so well, or your boss had a go at you in a staff meeting, or you said something you regret to someone you love. Now, you're going over what went wrong, replaying the scene in some kind of torturous replay again, and again, your mind can't let it go. You are ruminating on it --- past dweller.

 

This is where our anxieties get the better of us.

 

Now, let me be clear here before we go any further. I'm not talking about the medically-diagnosed psychological disorder of Generalised Anxiety Disorder or all the other classifications of Anxiety in the Diagnostic and Statistical Manual V of Mental Disorder of the American Psychiatric Society. If you feel that you are suffering from a level of anxiety that is beyond the 'normally expected' levels, and is persisting for months please go straight to your GP for a referral to a specialist.

If, however, your anxiety is not ongoing and is specifically related to an event or series of unusual life events, you may benefit by thinking about where you focus your thoughts.

 

It is possible to train your mind to bring awareness to the present, despite your mind's desire to dwell in the past or future.

 

Really. It is possible!

 

Why is this important?

 

One of the main answers is: the body can't tell the difference between what is real and what your mind is saying. Your body will react to your fears in the same way as if it was really happening. If you imagine a terrible scenario, like your manager ripping you apart in a meeting, your body believes that you are actually being threatened, even though it is only in your thoughts.

 

What happens? You prepare for 'flight or fight' of course!

 

Your adrenals start pumping out stress response hormones to engage your body. Your muscles tense. Your heart rate increases. Your breathing shortens and quickens and you are ready to roll. All to prepare you for a 'flight or fight' response to something which probably won't even happen, or if it has happened, can't be changed, and is probably not the catastrophe you think it is.

 

What a waste of energy!

 

It is your thoughts which are creating a scenario which your body is reacting to. It just isn't real!

 

So how do you get yourself out of this and back into the present moment?

 

In short ---> mindfulness and focussed awareness is a great way to get your wild imagination back to NOW.

 

German-born Eckhard Tolle, a famous author and speaker who resides in Canada, has spent many years studying and researching spiritual philosophy and psychology. He has worked as a counsellor, a teacher, and an author. One of his most famous books is called, 'The Power of Now', which extols the transforming virtue of living in the present moment. Because the present moment is all we really have.

 

In this short video, Tolle outlines some steps you can take if you find yourself being overwhelmed by anxiety:

  • Firstly, recognise what is happening with your thoughts and the impact it is having on your body. How is your body currently reacting to your thoughts? This takes quiet awareness.
  • Then, choose (actively make a decision) to step out of the situation. This is difficult sometimes because the thoughts are very powerful, especially at the beginning.
  • If you can't manage to get yourself out of the anxious thought process, it is enough to just recognise that you are in it. Notice what is happening in your body and mind. Later, as you progress, you can start trying to step out of the anxious thoughts. Just knowing the anxious thought has control over your body and mind is already a step forward.
  • Next, take a conscious breath --- long, slow belly breaths, not chest breaths.
  • Lastly, remove the tension from your body. Shake your body, hands, arms, clap your hands, move your jaw to release tension. Or just notice where you are sitting, look around, notice where you feet are, where your hands are resting, the position of your body.

 

He describes it as a kind of awakening and returning to your body and returning to the present moment.

 

This type of thing takes time. If you are used to getting caught up in 'what ifs' and creating panic in your body, it will take some time just to become aware of the thoughts themselves. Let it happen slowly, and as you become more used to noticing the anxious thoughts for what they are, you can begin to start making an active choice to step out of the process.

Creating your own alternative thought pattern can also help you. So consider this:

A. You notice yourself in the throes of anxious and unrealistic thinking.

B. After practising, you are able to choose not to stay in that anxious thought.

C. You take a long, slow belly breath.

D. You shake your hands, shrug your shoulders and move your body to release tension.

E. You choose an alternative pattern of thoughts to focus on. You might choose something more mundane, like planning your shopping list. Or you might choose to look around you and find something positive to focus on in the present moment, like your children happily sitting in front of you, or the delicious taste of your early morning tea as you sip it.

 

 

What do I do?

 

Well, thankfully, I noticed pretty quickly that I was getting a little anxious and overwhelmed with my changes because over time I've become used to noticing subtle changes in my body. So firstly I added a few extra personal yoga classes to my schedule as I had let them slide recently. I also increased my morning meditation time and decreased my morning cardio time.

Yoga is my go-to when I am anxious. It is an incredibly meditative way to get into the present moment as you use your breath to switch on your parasympathetic nervous system (aka the 'rest digest' response), the opposite of the 'flight or fight' response. Through yoga you become mindfully present in your practice and in your meditation, allowing more time to notice damaging thoughts and bring the mind back to the present moment.

 

I'll finish with this.

 

When in the grips of anxiety, it can seem as though it has complete control over your life. It can seem as though all the worst things are going to happen and they are all targeting you. There is a window though, for you to recognise those anxieties and, with practice, choose to step out of them and into the beautiful present moment.

 

Yoga, meditation, and mindfulness allow us to be more present. I feel absolutely thrilled that I can offer these gifts to others, and call on them when I need them myself. Just send me a message right here if you'd like me to share them with you. xo

 

 

 

Links and resources:

Wisdom Talks, 2015, Get Rid of Fear and Anxiety Today, videorecording, Youtube, viewed 28 February 2016, <https://www.youtube.com/watch?v=Ze0-vGa-MQ8>

beyondblue depression and anxiety organisation Australia : https://www.beyondblue.org.au/

 

 

 

Note: As stated above, if you feel that you are suffering from a level of anxiety that is beyond the 'normally expected' levels, and is persisting for months please go straight to your GP for a referral to a specialist. In fact, while I'm at it, if you are in Australia, you can also contact Beyond Blue, a fantastic organisation which can give you advice and point you in the right direction to receive good care. If you are not in Australia, please speak to your GP for a referral to a mental health professional, and try Googling for a similar organisation in your own country so you can talk to someone straight away. I need to say this because if you are mentally ill, reading a blog is not going to be enough to remove chronic anxiety. It is in your best interests to seek the care you need from appropriate qualified health professionals.

 

 

Let's de-stress the CBD!

Sydney CBD watch out - here I come!

Whether you need to relax and escape a hectic world through massage, find some balance and release with yoga, centre yourself with meditation, or reach for a better you with stress management and wellness coaching, you and your colleagues can find a way to Sunrise Well.

 

Schedule

  • Stress management coaching (all weekdays) face-to-face, phone, Skype - by appointment only

  • Yin yoga and meditation (all weekdays) private, corporate or group - by appointment only

  • Massage on Fridays - by appointment only

  • Group meditation and mindfulness sessions (all weekdays) private, corporate or group - by appointment only

  • Stress management and health workshops and talks at your workplace - by appointment only

Ph: 0421 487 406     Email hellosunrisewell@gmail.com      Or book here!

 

So if you or someone you know needs to unwind, you want to treat your friend to a secret Friday escape, give me a buzz and we'll set up an appointment.

 

 

Happy and healthy without floating off to Blissville

 

Sometimes, 'being positive' has been getting a bit of a bad rap...unfortunately the concepts of gratitude and positive thinking tend to conjure up the cringe-worthy image of a smarmy smiley Eastern suburbs green smoothie gurgling yoga fanatic with 'no sense of the real world'. In fact... if you look on the surface, you might even see that in me! Youtube parodies and TV shows mock the stereotype that yoga and healthy living has become, but does that mean some people are missing out on something that might change their lives?

 

 

The truth is, positive thinking runs much deeper than that, and the thread can be followed to the increasing presence of Eastern philosophical practices in our Western society. As many of you know, the standard Western lifestyle has left many dissatisfied and disillusioned. The drive to --> work --> earn --> build --> and buy - has left many feeling unfulfilled, off-track, and sometimes flat out depressed.

While more and more of us have sought insight and inspiration in Eastern philosophies on the individual level, many scientists and researchers have also sought to glean new knowledge from ancient practices. In fact, such has the line separating Eastern from Western practices blurred through modern global living, that practices like yoga, meditation and Buddhist philosophies have become a common part of the every day life of many. Also, the anecdotal quips of the benefits of these practices are often being backed up by thorough scientific research.

 

So why is it that makes some of us recoil when we hear about positive thinking - yet again!?

What is it that gets us all worked up about it?

 

The truth is, we all have our own inner demons to battle, and sometimes being told to 'just smile' or 'think positive to get positive' when in the midst of our darkest moments can leave us feeling alienated, strange, and misunderstood. If only it were that easy! For those going through real, 's*@! is hitting the fan' life events, hearing this can be the ultimate slap in the face. Yet, while well-intentioned do-gooders can sometimes be annoying, there is something to be said about giving it a go.

---> Confession! You may class me as one of those well-intentioned, do-gooders - it's true! In fact, I am passionate about finding ways to improve health through body and mind, including living with authenticity and positivity. But anyone who knows me will agree that I am not your run-of-the-mill, smiley, 'bless thee' yogi sterotypes, and you don't have to be either if you want to live with more optimism. You can improve your mindset and, as a result, improve your health, without floating away into blissville.

 

What I'd like to do today, is to urge you to look a little deeper than the modern, superficial presentation of 'positive thinking' and:

  • Consider how practicing positive thinking can benefit your physical health;
  • Consider how it can benefit your emotional health; and
  • Consider how it can help build and sustain emotional relationships around you.

 

I'm asking you to consider how, on a day to day basis you might start to just appreciate 'being', the mere fact that you are alive in this very moment, and that is all.

 

The research

Barbara Fredrickson is a social psychologist who has been researching human emotions and psychology for over 25 years. She points out that optimism is a mindset that produces many positive emotions, such as, amusement, joy, happiness, gratitude, serenity, inspiration, and peace. Her research has found that an increase in positive feelings leads to an improvement in levels of happiness, and an enhancement of physical and psychological health, even to the point of seeing healthier gene expression (Positivity: All in the Mind, 2015). Other researchers support Fredrickson's work. Harvard School of Public Health researcher, Laura Kubzansky, found that engaging in meaningful positive emotion and engagement can improve mood, reduce the risk of heart disease, reduce systemic inflammation, and increase antioxidants and good blood cholesterol (The Observer, 2013).

 

A number of leading universities have taken great interest in researching this fascinating subject. The University of Pennsylvania's 'Authentic Happiness' website of the Positive Psychology Centre is dedicated to researching, reporting, and providing resources on the influence positive psychology has on health and well-being. Centre Director, Dr Martin Seligman, an influencer of Fredrickson, has also spent decades researching positive psychology, focussing on how character strengths and optimism can serve to enhance the well-being of people and communities. If you'd like to discover more about your own character strengths, virtues and approach to happiness, head on over to the website and register to take some of their free questionnaires.

 

Choosing a different mindset

Some of Fredrickson's work focussed on what happens to people when they consciously change their input and output of positive emotions each day, i.e. when they 'choose to be happy'.

 

In her trial, participants were randomly assigned to be taught certain techniques to self-generate positivity each day for more than 6 weeks. The techniques were derived from ancient Buddhist and meditation practices. At baseline, the participants were measured physiologically, and completed an extensive survey on their emotional habits. Participants were tracked via a daily log for 3 months. At the end of the study they were assessed again, with monitoring of the heart and blood samples taken, and they also completed the same extensive survey that they completed at the start of the study.

 

What the researchers found was that those who learned to consciously 'chose' positive emotions had improved heart rate variability and alterations in the gene expression of their immune system (Positivity: All in the Mind, 2015).

 

 

What does that mean for us?

So, I bet you're wondering, what are these techniques? What are these positive practices that researchers are proving to be so health-giving?

Does all this mean you have to run around with a smile on your dial all the time, like some kind of Stepford wife?

> I'm happy!

> I'm happy!

> Yay I'm happy!

No way!

 

Firstly, let's be clear. All emotions are useful and should be listened to for what they are communicating. One of the beautiful aspects of yoga is the way it makes you slow down and pay attention to the physical presentation of the body in connection with the mind.

 

Emotions are not only contained in the mind. You know it yourself. What happens when you feel hurt or overwhelmed or angry? You get a physiological response don't you?

 

Anger increases the pulse rate, switches on many muscles, clenches your jaw, and prepares your sympathetic nervous system for 'fight or flight'.

Sadness closes in on you. Your world becomes smaller. You become smaller, your eyes are downcast, your shoulders are rounded. These are universal presentations of different emotional states. No one is telling you to just pretend they aren't happening! But what you can do is take a moment to...

Listen

Close your eyes. Put one hand on your heart and one hand on your belly. Focus in on your breath and ask yourself,

What emotions am I feeling now? How is this showing up in my body?

Begin to recognise your emotions. See them and accept them.

 

Often what happens is, we tend to stay in negative emotional states longer than we need. The situation has passed or changed but we are still hanging onto the emotion. 

Like ruminating on a past event, going over and over in your mind what someone said to upset you.

 

Building a positive mindset is about having strategies to move from a negative state up the emotional scale to a more positive state, and as the research shows, doing this on a daily basis builds resistance and makes you more likely to stay in a positive state.

So, step number one is to recognise the state you are in, and step number two is to employ some effective techniques to improve your mindset.

This is the key when those negative emotions are no longer serving you and are only causing you distress and physical strain.

Even more so, this is the key to moving from a flat, humdrum existence, to living with more vitality, greater health, and a daily sense of joy...

...simply for being alive.

 

There are many techniques to help you improve your mindset.

Try some different techniques to see what works for you.

 

Or, if you'd like to go a little deeper, contact me to set up a free 15 minute Discovery Session via phone or Skype and we can talk through your next steps to a better mindset and good health.

 

 

Wishing you great happiness ;-) xo

 

 

References

 

'New Frontiers in the Science of Positive Emotions', 2013, Observer, Vol 26. No.6, July/August, accessed 10 February 2016, <http://www.psychologicalscience.org/index.php/publications/observer/2013/july-august-13/new-research-on-positive-emotions.html>

Positivity: All in the mind, 2015, Radio Program, Radio National, ABC, 14 June 2015

University of Pennsylvania, 2016, Authentic Happiness, accessed 10 February 2016, <https://www.authentichappiness.sas.upenn.edu/home>