Health and Well-being

Writing To-Do Lists Can Help You Sleep

June 4, 2018 By Nagesh Belludi Leave a Comment

Sleeplessness Can Both Cause Anxiety and Be Caused by Anxiety

Writing To-Do Lists Can Help You Sleep - Zeigarnik Effect If you have recurrent difficulty with falling asleep or staying asleep, making a to-do list may help.

The authors of a Baylor University study suggest that not only can anxiety about unfinished tasks affect your sleep, but improving your sleep problem can also help symptoms of anxiety.

The authors’ experiment asked 57 students to spend a night in a sleep lab with no gadgets or distractions. Five minutes prior to an enforced sleep time, one half of the volunteers created a list of things they wanted to do over the upcoming days and the other half recorded tasks that they had completed during the previous few days. The researchers examined the participants’ brain activity during the night and established that those who wrote their to-do lists fell asleep nine minutes sooner on average.

How Ruminating about Unfinished Tasks Can Keep You Awake

The beneficial effects of a humble to-do list on your sleeplessness can be explained by the Zeigarnik Effect, the tendency for interrupted tasks and thoughts to be evoked better than completed tasks.

As I’ve written previously, Psychologist Bluma Zeigarnik, who studied this phenomenon, theorized that incomplete tasks can incite “psychic tension” and can inundate you with a constant stream of reminders. Just the modest act of capturing how you’re going to deal with the unresolved tasks in a to-do list can achieve a sense of completion and respite.

According to Michael Scullin, the lead researcher of the aforementioned Baylor study, “there’s something about the act of writing, physically writing something on paper, that helps us hit the Pause button.”

When you have a task that’s unfinished, it’s on your mind more than any task you have completed. If you test people’s memory for things that were unfinished versus things that were completed, people remember the things that were unfinished a lot better. It seems that unfinished tasks rest at what we call a heightened level of cognitive activation. We think that’s the key ingredient. With our day-to-day lives and work schedule, unfinished tasks pile on one another and create this cognitive activation that’s difficult to set aside—unless, of course, you write about it.

Idea for Impact: Write a to-do List Before Hitting the Sack Every Night

Some folks I know create a ‘brain dump’ just before bedtime—they not only jot down any worries or unfinished tasks from the day, but also create a plan for resolving their worries and stressors.

Elevate Timing from Art to Science // Book Summary of Daniel Pink’s ‘When: The Scientific Secrets of Perfect Timing’

May 29, 2018 By Nagesh Belludi Leave a Comment

Daniel Pink’s When: The Scientific Secrets of Perfect Timing (2018) explores how the quality of the decisions we make are correlated with their timing.

Pink is an expert on motivation and management, and an author of such best-selling books as Drive: The Surprising Truth About What Motivates Us (2009) and To Sell is Human: The Surprising Truth About Moving Others (2012.) He describes When as not so much a “how-to” guide for making the most of our lives, but as a “when-to” manual for individual and group work.

The Best Times of the Day to Make Optimum Decisions

Pink’s principal theme is chronobiology—the science of how the body’s biological clocks can influence our cognitive abilities, moods, and attentiveness.

Drawing on scientific research on the science of timing, Pink concludes that the mental acuity, creativity, productivity, temper, and frames of mind for most folks follow an identifiable “peak-trough-rebound” template. Most people get their best work done in the mornings, suffer a trough of mental weariness in the afternoon, and experience a late-evening burst:

Our cognitive abilities do not remain static over the course of a day. During the sixteen or so hours we’re awake, they change often in a regular, foreseeable manner. We are smarter, faster, dimmer, slower, more creative, and less creative in some parts of the day than others. … [R]esearch has shown that time-of-day effects can explain 20 percent of the variance in human performance on cognitive undertakings.

Needless to say, this “peak-trough-rebound” phenomenon is fairly universal but differs among individuals. There are “larks” who do remarkably well in the mornings and “owls” who tend to embrace their late night productivity habits.

Optimizing Your Day with Daily Rhythms

According to Pink, “peak-trough-rebound” is attributable to the body’s relatively low temperature when we wake up. The increasing body temperature gradually boosts our energy level and alertness, which consequently “enhances our executive functioning, our ability to concentrate, and our powers of deduction.” As the morning evolves, we become more focused and alert until we hit a peak. Then our energy level wanes and our alertness declines, only to be restored in early evening.

Pink concludes that mornings are good for decision-making and that errors increase in the afternoons. Studies recommend that we schedule surgery in the mornings when surgeons tend to make fewer mistakes and avoid petitioning a traffic ticket in the afternoons because judges tend to be less considerate than in the mornings.

“Breaks are Not a Sign of Sloth but a Sign of Strength”

Pink emphasizes the risks of clouded judgment that characterizes the afternoon “trough.” As an example, Pink speculates that the sinking of the RMS Lusitania in 1915 was about the time of day—it’s captain’s ill-fated decisions were made in the afternoon following a night of no sleep.

With case studies of error-reduction in hospital operating rooms, Pink suggests “vigilance breaks” (quick team huddles for reviewing checklists and verifying courses of action) and restorative breaks (naps, short physical activities, or mental diversions) during troughs to “recharge and replenish, whether we’re performing surgery or proofreading advertising copy.”

“Timing is Everything” and “Everything is Timing”

Based on the mentioned studies’ correlations and causations, Pink offers advice further than daily scheduling—from marriage to switching careers and sports:

The best time to perform a specific task depends on the nature of that task. Identify your chronotype (Pink offers an online survey,) understand your task, and decide on the most suitable time. Do not let mundane tasks sneak into your peak period. Additionally, if you’re a boss, understand your employees’ work patterns and “allow people to protect their peak.”
Tasks that need creativity and a flash of insight (rather than analytical perspicacity) are best done during the late-evening recovery period when the mind tends to be less inhibited and more open to inventive associations.
Harness the psychological power of beginnings—New Year’s Days, birthdays, and anniversaries are all natural times to make resolutions and start working on goals. Other opportunities for fresh starts include the first of the month, the beginning of the week, and the first day of spring.
“Lunch breaks offer an important recovery setting to promote occupational health and well-being”—especially for “employees in cognitively or emotionally demanding jobs.”
Afternoon coffee followed by 10- to 20-minute naps and leisurely daily walks are “not niceties, but necessities.” Drink a cup of coffee just before a nap—the 25 minutes it takes for the caffeine to kick in is the optimal length of a restorative siesta.
Morning workouts are best for people aiming to burn fat, lose weight, or build sustainable exercise habits. Folks trying to reach personal bests should seek out the afternoons, when physical performance tends to reach its zenith.
Studies suggest that people are most likely to run their first marathons at ages ending in 9—but those ages are also when people are most prone to cheating on their spouses.
According to one survey, switching jobs every three to five years in your early career can lead to the biggest pay increases.

Recommendation: Skim Daniel Pink’s ‘When’ for the Life Hacks

Daniel Pink’s When: The Scientific Secrets of Perfect Timing offers little fresh substance. Many of the cited studies’ implications, causations, and correlations are open to debate.

A speed-read of When, especially of the takeaway points at the end of each chapter, can offer some practical tips about when you are likely to be creative, focused, and least error-prone.

Parenthetically, the third and the final section on “Synching and Thinking” is out-of-place to Pink’s principal theme of timing, even if the case study of the synchronized effort that constitutes the Mumbai Dabbawala lunchbox delivery system is interesting. Pink explains that the importance of “syncing up” with people around you through a collective sense of identity and a shared purpose is “a powerful way to lift your physical and psychological well-being.”

Complement skimming Daniel Pink’s When with Michael Breus’s The Power of When (2016; Talk at Google.)

How Mindfulness Can Make You Better at Your Job // Book Summary of David Gelles’s ‘Mindful Work’

April 4, 2018 By Nagesh Belludi Leave a Comment

Mindfulness Simply Means Being Aware and Being Present

Most religions and spiritual practices encourage some sort of meditation and mindfulness. However, the specific practice of bringing your attention and your focus to the present moment, and observing and accepting the experience as is, is most commonly associated with the Eastern meditative traditions.

Mindfulness is an element of the Buddhist Noble Eightfold Path to nirvana (enlightenment.) The Buddha taught that a mistaken perception of reality inevitably leads to suffering. Mindfulness is the primary means of bridging that gap between how things seem to be and how they really are.

Attending to What Happens to Our Minds, Hearts, Attitudes, and Actions

In its secular form, mindfulness is but a practice of consciousness. It is heedfulness or awareness of your subjective thoughts, behaviors, and experiences—without evaluating or judging them.

Mindfulness can help you, through direct experience, become more comfortable with your life and to be better able to cope with the problems and issues in your daily life.

The heightened mental receptivity, together with an increased sensitivity to the environment, better openness to new information, and a sharper decision-making are understood to produce a great number of physiological and psychological benefits.

Mindfulness is the Best Antidote to Anxiety

In a world that barrages us with information and demands us to be incessantly active and reactive, mindlessness is being embraced increasingly in the mainstream culture. As a supplement to yoga, and without any specific religious association, mindfulness is today practiced as a way to prevent being swept away in an avalanche of thought, activity, and emotion.

David Gelles’s Mindful Work: How Meditation Is Changing Business from the Inside Out provides a remarkable account of the ever-increasing adoption of meditation-based mindfulness. Prominent American corporations such as Google, General Mills, Aetna, and Ford have built mindfulness-themed employee wellness initiatives to foster a happier, more productive workplace.

Gelles brings a business journalist’s objectivity to draw together his experience of practicing meditation for 15 years. He also reviews scientific research that has evidenced how people who have a mindfulness routine are less distractible and better at concentrating, even when multi-tasking.

Scientific research is making the benefits clear. Studies show that mindfulness strengthens our immune systems, bolsters our concentrative powers, and rewires our brains. Just as lifting weights at the gym makes our muscles stronger, so too does practicing mindfulness make our minds stronger. And the most tried-and-true method of cultivating mindfulness is through meditation.

Gelles discusses the teachings of many key influencers in the development of the mindfulness movement. The rising popularity of meditative mindfulness in the West has its genesis in a retreat organized in the ’70s by Thich Nhat Hanh, a Zen Buddhist monk and teacher. One of his attendees, the University of Massachusetts psychologist Jon Kabat-Zinn, integrated Hanh’s teachings with yoga and medical science, and created the popular eight-week “Mindfulness-Based Stress Reduction” course. Over the decades, other psychologists developed mindfulness-based interventions that allow patients to observe their cognitive and behavioral processes.

Gelles summarizes much of the recent research that has confirmed the centuries-old Eastern wisdom about mindfulness practices. Developments in contemplative neuroscience have corroborated the effects that meditative mindfulness has on supporting the body’s immune system and counteracting the symptoms of burnout.

Indeed, mindfulness seems to change the brain in some specific ways. Broadly speaking, mindfulness increases activity in parts of the prefrontal cortex, an evolutionarily recent region of the brain that is important for many of the things that make us human. This region is the seat of much of our higher-order thinking-our judgment, decision making, planning, and discernment. The prefrontal cortex is also an area that seems to be more active when we are engaged in pro-social behavior—things like compassion, empathy, and kindness.

Some studies have shown that folks who practice meditation have a less perturbed amygdala. That means that the brain is less vulnerable to interpreting many flight-or-fight stimuli as threats and triggering anger, stress, or a defense reaction.

Mindfulness is the Best Antidote to Anxiety

Meditative Mindfulness in the Emerging Context of Consumer Culture

Gelles warns that capitalism and commercialization could, due to many increasingly-visible entrepreneurial teachers, complicate something as seemingly simple as observing one’s breath and paying attention.

I’m sympathetic to the skeptics, who worry that a noble practice is being quickly corrupted by modern marketing. But having witnessed mindfulness in action for fifteen years, it is clear to me that rarely, if ever, does exposure to meditation make someone a worse person. On balance, the folks who become more mindful tend to be happier, healthier, and kinder. Nevertheless, it is worth addressing the various critiques of mainstream mindfulness, if only to put them to rest.

…

Even today, some of the most popular gurus in America have demonstrated a penchant for bling that strikes many as being out of touch with their mantra of inner peace. Bikram Choudhury, the litigious yoga teacher, cuts the figure of an oligarch, driving around Beverly Hills in a Rolls-Royce and sporting a gold-encrusted Rolex. A Thai monk with a taste for Louis Vuitton luggage and private jets had his assets frozen by authorities in 2013.

A Few Minutes a Day is All You Need to Reap the Benefits of Mindfulness

Recommendation: Read David Gelles’s Mindful Work. This helpful tome offers a succinct rundown of the benefits of mindfulness. In an era where our culture is increasingly questioning the frenzy of activity and reactivity that has entrenched the current way of life, mindfulness will continue to draw many mainstream practitioners for its ability to promote stress-reduction and produce improvements in one’s overall emotional state and outlook on life.

Indeed, mindfulness is about much more than simply observing sensations as they occur. It is about what happens to our minds, hearts, and actions when we deliberately continue these practices for weeks, months, and years. Mindfulness is a practice that allows us to achieve more sustainable happiness and to grow more compassionate. And over time, mindfulness requires one to confront thorny concepts like impermanence and compassion.

How People Defend Themselves in a Crisis

November 6, 2017 By Nagesh Belludi Leave a Comment

How People Defend Themselves in a Crisis The desire to protect and enhance one’s self-image is among the strongest motives of human behavior. No wonder scientific literature is laden with discussions on the ways in which people invoke self-deception in the interest of maintaining a favorable sense of their selves.

People have a propensity to avoid conscious awareness of fear-triggering worries, conflicts, and uncertainties. They engage in thought patterns that distort the external realities as a way of coping with distress.

Psychologists use the term “ego defense mechanisms” to describe the pattern of thought and behavior that arises in response to the perception of psychical danger.

Defense Mechanisms Play an Important Role in Self-Preservation

Sigmund Freud (1856–1939) wrote in The Ego and the Id (1923,) “We have come upon something in the ego itself which is also unconscious, which behaves exactly like the repressed—that is, which produces powerful effects without itself being conscious and which requires special work before it can be made conscious.” Freud’s daughter, Anna Freud (1895–1982,) and other psychologists identified twelve primary defense mechanisms:

Denial: explicitly refusing to acknowledge the threatening reality even when presented with indisputable data (e.g. someone with a terminal illness rejecting the imminence of his death.) Denial may give the respondent some time to evaluate the meaning and seriousness of the threatening reality before reacting to it.
Disavowal: acknowledging the threatening reality but downplaying its significance
Suppression: intentionally engaging distractions to eliminate from consciousness any thoughts of the threatening reality
Fixation: committing inflexibly to one specific mind-set or course of action
Substitution: replacing an unattainable or unacceptable instinctual object or emotion with one that is more accessible or tolerable
Displacement / Transference: redirecting emotions from their original object to a substitute object that is somehow associated with the original one.
Compensation: making amends for a perceived deficiency that cannot be eliminated (e.g., a physical defect) by excelling in some other way.
Grandiosity: exaggerated feeling of power or influence over the threatening reality
Idealization: ascribing power or influence to an existent or imaginary “savior” (an individual or a organization)
Intellectualization: thoroughly rationalizing a particular thought or action, by means of a misleading, but self-serving justification
Projection: incorrectly attributing to others any objectionable thoughts or actions. According to Sigmund Freud, projection makes a person perceive his objectionable character traits in others as a means of avoiding seeing those very faults in himself. For example, a man who cannot accept his own anger may cope with his feelings by accusing others as angry.
Splitting: fragmenting, isolating, and focusing on only certain elements of the threatening reality, instead of considering the complexity brought about by the crisis as a coherent whole

Idea for Impact: It pays to familiarize yourself with these twelve defense mechanisms and be able to identify them in how you (and others) react to emotionally charged situations, especially in close relationships. Defense mechanisms are natural forms of self-protection. However, used excessively, they can turn out to be pathological.

Reference: Cheryl Travers, “Handling the Stress” in Michael Bland (Ed.) Communicating out of a Crisis (1998)

Anger is the Hardest of the Negative Emotions to Subdue

August 18, 2017 By Nagesh Belludi Leave a Comment

Anger is the Hardest of the Negative Emotions to Subdue

The Lekha Sutta, an aphorism of the historical Buddha that has been preserved orally by his followers, identifies three distinct ways that anger manifests in individuals:

Firstly, the Buddha refers to the individual who is like an inscription on a rock. His anger stays with him for a long time; it does not war away by wind or water.
Secondly, the Buddha relates an individual who is habitually angered, but whose anger does not stay with him for a elongated time, to an inscription in soil that rubs away by wind or water.
Finally, the Buddha identifies an individual who is like water. When he is spoken to or treated rudely, he stays impervious, pleasant, and courteous—in the vein of an inscription in water that disappears right away.

Here’s a translation of the Lekha Sutta from the Pali by the eminent American Buddhist monk and prolific author Thanissaro Bhikkhu:

Monks, there are these three types of individuals to be found existing in the world. Which three? An individual like an inscription in rock, an individual like an inscription in soil, and an individual like an inscription in water.

And how is an individual like an inscription in rock? There is the case where a certain individual is often angered, and his anger stays with him a long time. Just as an inscription in rock is not quickly effaced by wind or water and lasts a long time, in the same way a certain individual is often angered, and his anger stays with him a long time. This is called an individual like an inscription in rock.

And how is an individual like an inscription in soil? There is the case where a certain individual is often angered, but his anger doesn’t stay with him a long time. Just as an inscription in soil is quickly effaced by wind or water and doesn’t last a long time, in the same way a certain individual is often angered, but his anger doesn’t stay with him a long time. This is called an individual like an inscription in soil.

And how is an individual like an inscription in water? There is the case where a certain individual—when spoken to roughly, spoken to harshly, spoken to in an unpleasing way—is nevertheless congenial, companionable, & courteous. Just as an inscription in water immediately disappears and doesn’t last a long time, in the same way a certain individual—when spoken to roughly, spoken to harshly, spoken to in an unpleasing way—is nevertheless congenial, companionable, & courteous. This is called an individual like an inscription in water.

These are the three types of individuals to be found existing in the world.

Idea for Impact: Learn to Corral Your Anger and Manage Your Emotions

Like everything else in the world, anger surfaces and passes away, restoring your previous sense of calm and stillness. Not identifying the nature of anger and allowing it to take over your state of being can lead to disastrous outcomes. Verse 222 of the Dhammapada (tr. Thanissaro Bhikkhu) states,

When anger arises,
whoever keeps firm control
as if with a racing chariot:
him
I call a master charioteer.
Anyone else,
a rein-holder—
that’s all.

Anger destroys careers. It destroys relationships. As long as you lack the capacity to withstand negative emotions such as anger, you will be at a marked disadvantage in life.

How to Guard Against Anger Erupting

July 28, 2017 By Nagesh Belludi Leave a Comment

The Destructive Effects of Anger are Easily Recognized

Most people who have problems managing their anger hate themselves for losing their temper but can’t bring themselves to prevent their flare-ups.

Here’s an appropriate reading from Chapter 17, “Anger”, of the Dhammapada (trans. Gil Fronsdal), a profoundly insightful compilation of the historical Buddha’s teachings:

Guard against anger erupting in your body;
Be restrained with your body.
Letting go of bodily misconduct,
Practice good conduct with your body.

Guard against anger erupting in your speech;
Be restrained with your speech.
Letting go of verbal misconduct,
Practice good conduct with your speech.

Guard against anger erupting in your mind;
Be restrained with your mind.
Letting go of mental misconduct,
Practice good conduct with your mind.

The wise are restrained in body,
Restrained in speech.
The wise are restrained in mind.
They are fully restrained.

Discover Ways to Work with Anger and Other Negative Emotions

In its many forms, anger can be extremely energetic. When even a mild annoyance arises due to some apparent injustice, it can quickly grow and overwhelm you. Your inner peace is lost instantly.

When anger surfaces, it usually takes you over by the time you come to observe it. Your mind gets infuriated under the direct influence of aggression and can tempt you to act impulsively through aggressive words or actions—which consecutively feed even more anger.

The mind’s furor intensifies until you are able to lash out like a cornered cat. Even if you can repress your emotions in the heat of the moment, anger can manifest as a subtle simmering of resentment that you carry along with you for some interval of time.

How to guard against anger erupting in your body, your speech, and your mind

How to Refrain from Erupting in Anger

The most effective way to deal with anger in yourself is by not disregarding or repressing it. Science and experience have shown how poorly “anger containment” strategies work.

When anger rises past a threshold, it requires a reasonable and pleasing expression—an outlet, if you will—to be diffused. The key to expelling anger in a way that must feel good and fair is to invoke your calm, wise self and put out some of the fire of the emotion before moving forward.

To prevent anger from flaring out of control, practice the following first-aid system.

Make a list of what triggers your anger. Most people get angry under predictable circumstances—when faced with situations that they see as unpleasant and unfair. Record events that trigger your anger: being insulted, being blamed unjustly, deceit or laziness in others, anything. Commit them to memory.
When you identify a trigger—when you start to feel angry at someone or at something—induce yourself to immediately take a few deep breaths. As the Founding Father and President Thomas Jefferson suggested, “when angry, count to ten before you speak. If very angry, count to one hundred.” Preferably, break away from the situation for a minute or two: step away, go get water, or go the bathroom. Removing yourself from the offending environment will buy you a few moments to decide how you want to respond.
When you can separate yourself from the cause of anger, take a deep breath, and ask yourself if whatever you’re getting worked up over is a priority. Is the issue worth getting upset over? Put your irate-self wise by posing the following “5-5-5” questions:

Will this matter in 5 days?
Will this matter in 5 months?
Will this matter in 5 years?

The “5-5-5” questions will prevent you from being caught up in the little trivialities of life. Remind yourself how good you’ll feel if you respond as your best, wise self and how bad you’ll feel if you rashly fly off the handle.

Only when you’re feeling less agitated and more calm, only when your sensible mind is back, can you assess the triggers of anger rationally, and take action in an prudent way.

Idea for Impact: Guard Against Anger Erupting in Your Body, Your Speech, and Your Mind

The antidote to anger and aggression is patience. Patience has a great deal to do with being mindful about the storms of distress and refraining from doing or saying anything, no matter how strong the urge to do so may be. Reflect before you respond.

The more you can manage your emotions, the more effective you’ll be.

Seinfeld, Impermanence, Death, Grief, and the Parable of the Mustard Seed

February 28, 2017 By Nagesh Belludi Leave a Comment

Jerry Seinfeld Found Acceptance in His Father’s Death

This February-2002 article from the newspaper-magazine Parade quotes comedian Jerry Seinfeld on coping with the death of his father. Instead of recalling emotions of sadness and loss, Seinfeld declares he found acceptance:

His dad’s death at age 66, when Jerry Seinfeld was 30, was the first great loss of Seinfeld’s life. Did it crush him? Surprisingly, after a brief pause, he says no. “I tend to accept life as it is,” he says. “I’m not one of these ‘Life isn’t fair’ people. I tend to accept whatever the limits are, whatever the rules are.” He sits back. His love for his father is evident, but no more evident than his acceptance of the basic facts that the man is no longer around … “It’s okay,” Seinfeld says. And you get the feeling that it is.

Acknowledging Impermanence Can Foster Happiness

The above anecdote about Jerry Seinfeld invokes the Buddhist concept that everything—including life—is impermanent. The Buddha taught, “Decay is inherent in all component things.”

Life, Death and Rebirth in Hinduism Nothing in the world is fixed and permanent. Everything is subject to change and alteration. Life offers no control or consistency but rather impermanence and successive changes—youth changes into old age; the past changes to the present and then into the future.

Suffering, Buddhism teaches, is caused by unrealistic expectations of permanence—especially in relationships. Accepting impermanence can therefore lead to an existence with less suffering. Appreciating that everything in life is fragile and impermanent can foster an appreciation of the present.

Buddhist Parable of the Mustard Seed

Kisagotami and Parable of the Mustard Seed in Buddhism When faced with adversities you must feel and experience—not deny—your emotions, and then embark on a healing process by looking at the situation in a more realistic light.

The Buddha used a well-known parable to help a woman prevail over the death of her son. Here is the “Parable of the Mustard Seed” from British Pali scholar T W Rhys Davids’s Buddhism: A Sketch of the Life and Teachings of Gautama, the Buddha (1894:)

Kisagotami is the name of a young girl, whose marriage with the only son of a wealthy man was brought about in true fairy-tale fashion. She had one child, but when the beautiful boy could run alone, it died.

The young girl in her love for it carried the dead child clasped to her bosom, and went from house to house of her pitying friends asking them to give her medicine for it. But a Buddhist mendicant, thinking “She does not understand,” said to her, “My good girl, I myself have no such medicine as you ask for, but I think I know of one who has.” “O tell me who that is,” said Kisagotami. “The Buddha can give you medicine; go to him,” was the answer.

She went to Gautama, and doing homage to him, said, “Lord and master, do you know any medicine that will be good for my child?” “Yes, I know of some,” said the Teacher. Now it was the custom for patients or their friends to provide the herbs which the doctors required, so she asked what herbs he would want. “I want some mustard-seed,” he said; and when the poor girl eagerly promised to bring some of so common a drug, he added, “You must get it from some house where no son, or husband, or parent, or slave has died.” “Very good,” she said, and went to ask for it, still carrying her dead child with her.

The people said, “Here is mustard seed, take it”; but when she asked, “In my friend’s house has any son died, or a husband, or a parent or slave?” they answered, “Lady, what is this that you say; the living are few, but the dead are many.” Then she went to other houses, but one said, “I have lost a son “; another, “We have lost our parents”; another, “I have lost my slave.”

At last, not being able to find a single house where no one had died, her mind began to clear, and summoning up resolution, she left the dead body of her child in a forest, and returning to the Buddha paid him homage. He said to her, “Have you the mustard seed?” “My Lord,” she replied, “I have not; the people tell me that the living are few, but the dead are many.” Then he talked to her on that essential part of his system the impermanency of all things, till her doubts were cleared away, and, accepting her lot, she became a disciple and entered the first Path.

Buddhism: Acknowledging Impermanence Can Foster Happiness

Swiss novelist Hermann Hesse wrote in Siddhartha, “I learned… to love the world, and no longer compare it with some kind of imaginary vision of perfection, but to leave it as it is, to love it and be glad to belong to it… Everything is necessary, everything needs only my agreement, my assent, my loving understanding; then all is well with me and nothing can harm me.”

Idea for Impact: The key to finding equanimity and contentment in life is to develop a heightened acceptance of reality.

Postscript: The Buddhist parable of the mustard seed is not to be confused with the identically-titled Christian parables in Matthew 13:31–32 of the New Testament: “The kingdom of heaven is like a mustard seed, which a man took and planted in his field. Though it is the smallest of all seeds, yet when it grows, it is the largest of garden plants and becomes a tree, so that the birds come and perch in its branches.” This parable also appears in Mark 4:30–32 and Luke 13:18–19.

Six Powerful Reasons to Eat Slowly and Mindfully

January 17, 2017 By Nagesh Belludi Leave a Comment

Six Powerful Reasons to Eat Slowly and Mindfully

Mindfulness is paying attention to whatever is happening in the present moment, with an attitude of forthcoming curiosity and open-minded acceptance. This enhanced awareness not only facilitates insight, but also reveals reality with a heightened sense of clarity.

Mindful eating is one of the oldest practices in mindfulness. Here are a handful of the most important benefits of mindful eating:

You’ll Eat Less. For many people, eating fast entails eating more. Eating slower increases fullness and reduces caloric intake. Additionally, the more you slow down, the fewer calories you’ll consume. Here’s why: it takes twenty minutes for satiety signs to get from your stomach to your brain. Therefore, when you eat slower, you will have consumed less by the time your brain receives your stomach’s internal cues for fullness. At that time, your brain instinctively directs you to discontinue eating.
You’ll Snack Less and Avoid Bingeing Later. Even if you eat slower, you’ll be just as fulfilled with less food as you would with more food. When you feel fulfilled, you are less likely to compensate for eating less by snacking later or eating more at the next meal.
You’ll Enjoy More. When you eat slower and pay close attention, your senses get more time to expand your consciousness of the flavor, aroma, and texture of food. This consecutively offers more overall satisfaction thereby letting you end eating sooner.
You Can Still Enjoy Those Guilty Pleasure Foods. Even when you’re consuming tempting snacks, high-calorie foods, and sugary desserts, eating slower will help de-condition the notion that certain foods are good and certain other foods are bad for you. Overall, if you can stick to a healthy diet, consuming less-healthy foods in moderation is neither good nor bad. When you indulge your food cravings mindfully and savor every bite of pleasure out of them, you can dispose of any remorse about engaging in your guilty pleasures. In any case, what’s the point of eating an enchanting macaron if you’re going to inhale it mindlessly while rushing from one thing to the next? As I’ve written previously, one secret of dieting success is to not deprive yourself of your guilty pleasures. Cut back, do not cut out.
You’ll Digest Better. When you eat slower, you’ll chew your food better. This brings about better digestion. Digestion actually starts in the mouth, so chewing slowly helps break your food down into simpler nutrients that can be used by the cells. Research has shown that the longer you take to chew specific foods (almonds for example,) the more you intensify the bioavailability of certain nutrients so your body absorbs more of them.
You’ll Feel Better. Food can influence your mood. When you spend twenty minutes eating slowly and mindfully—and enjoying a meal—you’ll feel better and perform better.

Cultivate a healthy relationship with food

Mindfulness Helps You Savor Food and Eat Guilt Free

Dedicating time to eat slowly, mindfully, and intentionally—and enjoying the pleasure of food—can make an enormous difference in your diet and health, especially when the rhythm of life is becoming ever faster. Here’s how to introduce mindfulness to your mealtimes:

Set aside time to eat. Establish a calm eating environment.
Don’t multitask, watch TV, talk on the telephone, or check Facebook and Twitter. Refocus on your food after a distraction or an interruption.
Make a conscious effort to take small bites, chew slowly, and pay attention to flavors and textures. If necessary, set a minimum number of chews for every bite.
Finish chewing and swallowing each bite before you put more food on your fork.
Take sips of water or your favorite beverage after every few bites.

Idea for Impact: Cultivate a healthy relationship with food. Practice mindful eating. Develop awareness, curiosity, and a bit of tenderness about your relationship with food.

8 Effective Ways to De-Stress This Holiday Season

December 9, 2016 By Nagesh Belludi Leave a Comment

‘Tis the season to feel harried.

The “most wonderful time of the year” can present plenty of reasons to be anxious and stressed—even depressed—during an occasion meant for cheerfulness and celebration.

According to this American Psychological Association survey, 44 percent of women and 31 percent of men reported an increase in stress during the holidays. 59 percent of respondents testified to feeling nervous or sad, and 51 percent reported symptoms of fatigue.

Here are some practical tips to help you minimize the stress that may accompany your holidays.

Plan ahead and take control of the holidays. Don’t let the holidays become something you dread. Look back at prior years and identify your holiday triggers (cranky relatives, gifts, financial pressures, and end-of-the-year demands at work, etc.) so that you can combat them before they lead to a meltdown. A little planning and positive thinking can go a long way in helping you find peace and joy during the holidays.
Get organized. Put first things first. Don’t get engulfed with demands and expectations. Establish relaxing surroundings. Commence each day by writing down whatever is most important for you to accomplish that day. Make decisions quickly and act upon them.
Be realistic and don’t pursue perfection. You are only one person—you can only do so much! Let go of your vision of a picture-perfect holiday. Be pragmatic about what you expect of yourself and others. Establish priorities, avoid procrastination, and let go of impossible goals. Relax and enjoy the companionship of family and friends.
Take frequent breaks. When frazzled, take a nap, go for a short walk, read a book, or watch a funny movie.
Try adult coloring books. Studies have shown that coloring within lines inspires mindfulness—being in the present moment instead of in the past (associated with depression) or in the future (associated with anxiety.) Coloring books can set you in a relaxed, absorbed, meditative state and help you reduce anxiety, depression, and fatigue.
Say ‘no’ generously. You don’t have to attend every holiday party you’re invited to—it’s OK to say ‘no’ to a few or all of them. Don’t skip the office holiday party, however—it’s a great opportunity to “get noticed.” Don’t overcommit yourself.
Meditate, if even for a few minutes. Sitting for just a few minutes of meditation can be an incredible sanctuary of calm and relaxation that you’ll seldom find during the holiday season. Meditation is known to reduce the stress hormone cortisol, strengthen the immune system, and reduce the risk of cardiovascular disease. Take time out of the day to lower your stress levels and focus on your well-being.
Maintain healthy eating and exercise habits. The holiday season is notorious for ruining healthy habits and adding a few extra pounds to waistlines. Fend off holiday weight gain by being mindful of what you eat and regulating portion sizes. Avoid starving yourself in anticipation of eating at holiday parties. Instead, consume some nourishing snacks to fill you up before dinner parties. Try simple, small workouts each day. Maintain a food and workout journal to help you stay committed to your health goals.

Idea for Impact: This holiday season, your needs belong to the top

When demands for your time intensify during the holiday season, you need to do more for yourself—not less.

In spite of everything, the holidays are less about gatherings, grub, and gifts—and more about finding peace and serenity for yourself and sharing it with your loved ones.

Happy holidays everyone!

Crayons and Coloring Paper Aren’t Just for Kids

December 2, 2016 By Nagesh Belludi Leave a Comment

Adult coloring books, composed of outlines of designs (geometric patterns, for example) that you can fill in with colored pencils or pens, have become hugely popular over the last few years.

Coloring books for adults have been around for decades. However, the publication of French publisher Hachette Pratique’s Art-therapie: 100 Coloriages Anti-Stress (2012) and Scottish artist Johanna Basford’s bestselling Secret Garden: An Inky Treasure Hunt and Coloring Book (2013) and Enchanted Forest: An Inky Quest and Coloring Book (2015) ushered in a social phenomenon. Adult coloring books are among the top sellers on Amazon, and completed colored-in sheets are trending on Facebook, Instagram, and Pinterest. And according to a New Yorker article, coloring books are “also part of a larger and more pervasive fashion among adults for childhood objects and experiences.”

Therapeutic Benefits of Coloring: Concentration and Mindfulness

The emotional benefits of drawing, coloring, and other forms of expressive art was first promoted in the 1920s by the eminent Swiss psychiatrist and psychotherapist Carl Jung. He noticed that coloring mandalas (ritual symbols in Hinduism and Buddhism) had a calming effect on his adult patients. He journalized (compiled in Jung on Active Imagination (1997)),

I sketched every morning in a notebook a small circular drawing, a mandala, which seemed to correspond to my inner situation at the time. With the help of these drawings I could observe my psychic transformations from day to day … My mandalas were cryptograms…in which I saw the self—that is, my whole being—actively at work.

psychotherapeutic benefits of adult coloring books

Mindfulness Is Being Aware and Being Present on Purpose

Psychologists say that coloring within lines inspires mindfulness—being in the present moment rather than in the past (associated with depression) or in the future (associated with anxiety.) Besides, coloring books, like other forms of expressive art, can put you in a relaxed, absorbed, meditative state and help reduce anxiety, depression, and fatigue.

In an essay on “Coloring Your Way Through Grief,”New York Times columnist Jane Brody discussed the many psychotherapeutic benefits of coloring:

While art therapy has been used for decades to help people express what they can’t put into words, filling in the spaces of a coloring book has a different kind of benefit: enabling people to relax and be more focused…. Coloring within an outlined structure can help to contain and organize feelings of distress and helplessness. Today, there are adult coloring books to help alleviate stress and anxiety, release anger, induce calm and enhance mindfulness… [They can] help people with losses of every kind, including illness, divorce, financial ruin, post-addiction—anything that might force people to redefine their identity.

Idea for Impact: Try adult coloring books for emotional grounding and relaxation. Many colorists find that selecting colors is reassuring. The intentional focus on the coloring process and the repetitive movements can form the underpinning of many self-soothing activities.

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