Dangers of Kundalini Yoga

Kundalini yoga is particular path of yoga, which amongst other things can offer a seeker tremendous occult power. Kundalini yoga seeks to open up the different charkas or energy centres. If an aspirant is successful he will be able to have access to these yogic powers.

Kundalini yoga is particular path of yoga, which amongst other things can offer a seeker tremendous occult power. Kundalini yoga seeks to open up the different charkas or energy centres. If an aspirant is successful he will be able to have access to these yogic powers.

The first danger of awakening the Kundalini powers is that they can be easily misused. If we open our third eye it is possible to read others thoughts and have a glimpse into the future. However this power can be easily misused, we may start to look at what people are thinking about, rather than using it for divine purposes we will use it for our own egoist uses. If we do not have purity and genuine aspiration, gaining occult powers, may just give us a tremendous sense of pride. We would enjoy showing off to other people. By doing this we do not gain any divine qualities of peace and inner happiness. When we feed the ego we become proud and this can easily lead to our downfall.

With Kundalini powers we may get distracted from our most important task of self-realisation. Outer miracles and occult powers, which come from Kundalini yoga, do not help in anyway in our spiritual path of self-discovery. To achieve lasting peace, joy and inner happiness we need to conquer the ego and learn to communicate with God, our own soul. If we only desire occult powers it will slowdown and possibly hamper our spiritual growth. For a real spiritual Master who has realised the highest consciousness the Kundalini powers often come spontaneously. However they rarely use them outwardly because they know they have little capacity to effect the transformation of man’s nature. To inspire aspirants to pursue a more spiritual life what is needed is inner spiritual realisation and not outer shows of miraculous powers.

As Sri Chinmoy says:
“Even if we use Kundalini powers for the right purpose, we won't be able to offer infinite Peace, infinite Bliss, infinite Light that way. No matter how many miracles we show, the person who sees them will be pleased for only five minutes and then he will be jealous because he does not have this power.”

There is a danger in Kundalini yoga we will waste our time. There is a good traditional Indian story, which helps illustrate this point. There were 2 brothers who were practising the spiritual life. One brother decided he would go away to practise severe austerities so he may be able to gain his Kundalini powers. After 12 years of intense practise he came back to his village. He wanted to show his brother his newly gained powers so he walked across the water on a river. His brother simply paid a boatman 1 rupee and joined his brother on the other side. On getting to the other bank the brother said. “Why have you wasted 12 years to do something which I can do for just 1 rupee.?” The other brother realised he had been foolish and not made any real spiritual progress in seeking after occult powers.

To practise kundalini yoga we need to have purity in our mind and vital. If we still cherish worldly thoughts and try to open up our energy centres it will cause tremendous confusion and our efforts will be wasted, as our energy will be directed downwards rather than upwards. If we really want to practise Kundalini yoga the best approach is to meditate and concentrate on the heart. It is in the heart where we will feel purity in abundant measure.

Sri Chinmoy suggests:
“If you wish to follow the path of kundalini, my humble advice to you is to first try to awaken the heart centre. The heart centre is considerably pure. The vital or disturbing emotions will be purified by the opening of this centre.”

We should also follow the path of Kundalini yoga under the guidance of a qualified spiritual teacher. When studying Kundalini yoga we should maintain an attitude of genuine sincerity and reverence.

Richard is a meditation student of Sri Chinmoy who lives in Oxford and writes on spirituality and yoga.

Walking Meditation

Walking meditation is a type of dynamic or active meditation, which means meditation in action.Walking meditation is a type of meditation exercise where the meditators slowly walk a set path and observe the entire act of walking with complete awareness of the whole body and each step taken along with maintaining a link with breathing. Walking meditation is a type of dynamic or active meditation, which means meditation in action.

Walking meditation is a type of meditation exercise where the meditators slowly walk a set path and observe the entire act of walking with complete awareness of the whole body and each step taken along with maintaining a link with breathing. It is recommended to choose a fixed walking path that can be circular or quadrangular so that meditators do not have to worry about where they are going and can give complete attention to on the act of walking.

The focus in walking meditation is to become aware and mindful of the entire experience of walking. The several different types of walking meditations are based on the way in which walking meditators meditate.

The most popular and effective walking meditation is where meditators watch all their movements frame by frame and as closely as a camera would capture them. Another way of carrying out a walking meditation is to practice it as a variation of Vipassana Meditation, which was introduced by Gautama Buddha. Walking in Vipassana requires the mediators to pay attention to the contact of each foot as it touches the ground. Other obstacles such as thoughts or traffic faced in the course of meditation are simply to be noticed and observed, and then the mediators can redirect their attention gently to the walk. Walking in Vipassana is similar to sitting Vipassana meditation but the movement is helpful for some and can be a welcome change.

Walking meditation creates awareness among the meditators regarding outside objects such as objects they might trip over or other people that they might walk into. Other external influences such as wind, sun, rain, and the sounds of nature, humans and machines also help increase the awareness of surroundings and the Self. Walking meditation is also more effective as it is easier for most people to be more intensely and more easily aware of their bodies while walking, as compared to sitting.

Meditation provides detailed information on Meditation, Meditation Techniques, Transcendental Meditation, Guided Meditation and more. Meditation is affiliated with Tai Chi Videos.
Article Source: http://EzineArticles.com/?expert=Eddie_Tobey

Meditation's Ground Zero – Lak Tam

Lak Tam involves more than practicing meditation twenty minutes a day to unwind after work. A commitment of months, perhaps years, of solitary, intense practice is involved. Lak Tam (luk tum) is a Thai phrase used by meditation teachers (Ajahns) to describe a stable semi-Samadhi.

Lak Tam involves more than practicing meditation twenty minutes a day to unwind after work. A commitment of months, perhaps years, of solitary, intense practice is involved. Lak Tam (luk tum) is a Thai phrase used by meditation teachers (Ajahns) to describe a stable semi-Samadhi. Lak Tam is what meditators squirrel themselves away for long periods of time to attain. Lak Tam creates permanent shifts in consciousness that enlightened beings and seekers have experienced throughout the ages, and not only affects the practitioner’s destiny in this lifetime, but in the next world as well. Lak Tam will cut through much of your confusion quickly, but few have the courage, or are willing to take the time, to discover its significance.

Appearances can be deceiving; a meditator looks to be asleep, with nothing happening, but in truth, everything is happening. It is just occurring at deep levels and not apparent to an unrefined mind. A meditator will tell you that the more familiar he or she becomes with Lak Tam, the more interesting it becomes, but the more familiar she become with the world, the more contemptible it becomes.

Let me assure you that if you ever feel inclined to pursue Lak Tam, sincere effort will bring results in many ways. You will find yourself being less confused and angry. Your attitude toward others will be more cooperative and less competitive, and your inclination to attach and cling to harmful things will decrease while there will be less aversion and a natural openness toward things that inspire.

Desires will be less lustful and you will be less conceited. You will become less cynical and skeptical, as your concerns of being lied to vanish, simply because you will see through each lie, leaving you with a feeling of compassion for those who are so confused, insecure, and fearful that they are forced into deception. Your restlessness and sadness will subside as energy levels increase, and as you become more sensitive to unkind acts, you will begin to understand the far-reaching results of those actions, and how they affect you, as well as everybody you touch.

The worries over your failures in the world and concerns over such things as your demise, or separation from family and friends will become less of a burden, and your sorrow will diminish appreciably. Physical and mental pain will largely cease, as your understanding of the common characteristics of existence – impermanence, discontent and no self deepens.

Most Westerners practice meditation to augment their busy lifestyles. Lak Tam is not like that. Lak Tam requires complete devotion for an extended period of time in order to sustain a semi-state of Samadhi. Samadhi is initially attained in sitting meditation, then in walking meditation, and finally 24/7 as a semi-state of Samadhi, as the meditator goes about his or her daily routine. This requires a controlled environment initially, supportive of sustaining a semi-Samadhi constantly.

After sustaining this state for some time, permanent shifts in consciousness occur where the meditator can sustain semi-Samadhi more easily, until eventually they can sustain it at all times, and under any circumstances. Whatever interests their mind is understood directly by deeper understanding and the resulting actions are in harmony with the situation. Then they can re-enter the world, if they prefer, in order to help others or to perform selfless services without the bother of worldly influences affecting them. Attaining Lak Tam sets them free, and they find themselves living in harmony with others and with the earth with no particular intention to do so; it just happens naturally.

They see and understand things as they really are, and they investigate the things that warrant investigation very seriously, which is to realize the most fundamentalt truths, to grasp the impermanent and imperfect nature of the world, and to understand the law of cause and effect. When they act, they act properly, with love and understanding, yet with wisdom. They act harmlessly, and for the good of all. When they speak, it is not harsh, nor false, it is always friendly and warm, and not malicious or slanderous. They speak gently and do not diparage.

They harm no one, nor do they take what is not offerred or earned. No dishonesty, no dependencies or addictions, no sexual misconduct that could hurt others, and not even any one-upmanship or backbiting. They earn their living in a harmless and helpful manner, not causing any discomfort because of their interactions with others.

They have tremendous energy, but not energy to chase after desires, which fuels ambition and aggressiveness, which can turn into violence. Their actions reflect discipline, staightforwardness, and compassion. Their consciousness is clear and unobstructed, with images not forming to replace the realities they cognize. They are, therefore, not confused by the images of the world, and they act accordingly.

Lak Tam is for those who want to go all the way; it is the pinnacle of perfection. The world and its million pleasures are no more than children’s fairytales, compared to the penetrating insight of Lak Tam.

E. Raymond Rock of Fort Myers, Florida is cofounder and principal teacher at the Southwest Florida Insight Center. His twenty-eight years of Lak Tam experience has taken him across four continents, including two stopovers in Thailand where he practiced in the remote northeast forests as an ordained Theravada Buddhist monk. His book, A Year to Enlightenment (Career Press/New Page Books) is now available at major bookstores and online retailers.
Article Source: http://EzineArticles.com/?expert=E._Raymond_Rock

Tai-Chi and Health

Dr. Boon Hung HONG

Specialist General Surgeon Tai-Chi Master C.A.V

It is said that Tai-Chi martial art was created by Master Zhang Sanfeng more than 800 hundred years ago. Master Zhang, a Taoist, was himself an expert Shao-Lin martial art practitioner. Later in life he retired in seclusion in Wu-Dang Mountains. One day he witnessed a fierce fight between a snake and a crane in his backyard. The cunning snake twisted and hissed, avoiding the powerful speedy attacks by the crane's beak. There was no winner in this battle. From this observation Master Zhang discovered the soft side of martial art. Later on he invented Tai-Chi martial art.

From available historical data, it appears that Tai-Chi was first devised by General ChenWanting,a garrison commander in Wen Xian County, Henan Province some 300 years ago in the late Ming and early Qing dynasty. Chen Wanting is regarded as the creator of the Chen style Tai-Chi Chuan. Later on, Yang Luchan (1799 - 1872) of Hebei Province learned the art of Tai-Chi from Chen Chang-Him (1771 - 1853), a descendant of Chen Wanting at Chen Ja-Gou and devised his own Yang style Tai-Chi of today. In 1852 Yang Luchan brought Tai-Chi Chuan with him to Beijing and thereafter it spread rapidly throughout China. Wu Jianquan (1870 - 1942) a follower of Yang Luchan's disciple later created his own Wu style Tai-Chi Chuan. By late Qing dynasty there were five major styles of Tai-Chi Chuan namely - Chen, Yang, Wu, Wo and Soon.

Shao-Lin martial art is characterised by speedy and powerful punching and jerking movements whereas Tai-Chi concentrates more on defensive, calm inner strength. Tai-Chi, Pa Kua and Hin Yi (martial arts) are commonly grouped together as soft styles of martial art.

Tai-Chi martial art consists of a set of floor exercises, pushing hand, Qi-quong (a system of Taoist breathing exercise) and weaponry skills. Its practice is quite different from other types of martial art. It is undeniable that Tai-Chi exercises can improve health. It was claimed that Tai-Chi could cure tuberculosis, arthritis, and various diseases. These statements were made without scientific proof. From physiological and mechanical points of view Tai-Chi exercises can help to improve and regulate the function of various systems in our body in the following ways:-

a) Improving the cardiovascular system.

Tai-Chi floor exercises consist of a set of slow continuous flowing movements. The body posture and balance are maintained throughout the whole set of exercises. Upper limb and lower limb movements are co-ordinated and relaxed. The movements look like flowing water in the river without stopping. There are no sudden jerking movements. This enables the heart to beat at a constant and steady rate which in turn improves the blood circulation to vital organs, encouraging cellular metabolism. The cardiac muscle also receives constant blood flow and oxygen supply, therefore improving its function. Theoretically Tai-Chi is an excellent exercise for sufferers of angina pectoris and those with atherosclerosis.

A recent study in our group at CAV showed that during Tai-Chi exercises the level of urinary catecholamine was lower than in the control group. The blood pressure of the practitioners fell slightly during exercises. Tai-Chi could help to control hypertension (high blood pressure). However, more studies are needed to elaborate on this.

b) Increasing the vital capacity and therefore lung function.

Tai-Chi flow movements are graceful, continuous, relaxed and gentle, like swimming on land. Deep-breathing exercises co-ordinate with limb movements. Diaphragmatic muscles contract and relax in conduction with abdominal muscles. The Chinese description that there is air descending to the pelvic abdomen scientifically is merely part of diaphragmatic breathing with relaxation and strengthening of lower abdominal muscles to accommodate the descending intestines. Tai-Chi adopts the Taoist breathing technique which needs special training and instruction. After prolonged practice the lung's vital capacity will increase which helps to improve lung function. After completion of the whole set of floor exercises one would perspire profusely with a warm feeling in the palms of the hands and soles of the feet. Yet there is no shortness of breath or puffing unlike during other martial arts. This is an excellent exercise for asthmatic and bronchitic patients.

c) Helping the digestive system.

Like swimming, one should not practise Tai-Chi shortly after meals. In Tai-Chi QiGong there is constant diaphragmatic and abdominal muscular contraction and relaxation at a slow pace. Unconsciously it encourages blood circulation to the digestive system. Tai-Chi cannot cure peptic ulcer. It certainly can help to reduce the ulcer pain. During the exercise one must physically concentrate, and the mind needs to be relaxed. This unconsciously reduces excessive gastric acid secretion (cephalic phase of vagal stimulation).

d) Improving lumbar back and central nervous system function.

The ten commandments of Yan Chen-fu (1 883 - 1936), grandson of Master Yan Luchan (1799 - 1872), the. grandmaster of our style of Tai-Chi, were regarded as Tai-Chi secrets in the past. They included: relax lumbar muscles, drop shoulders and elbows, use mind and not force, maintain correct head and neck posture, etc. All this points to the fact that the lumbar back is the power-house of Tai-Chi movements and its internal strength. A good Tai-Chi practitioner should reach the point where externally he is soft as cotton, but internally as tough as steel.

In fighting he behaves like a sharp scalpel in the middle of cotton wool. You will get hurt if you underestimate him. In every Tai- Chi movement the limbs are motivated by the lumbar back which in turn is controlled by the brain. Therefore, the rule is: 'use mind, and not force'. During practice, apart from numerous fine muscular relaxations and contractions the mind and mood remain relaxed and empty. Head and neck posture are maintained. In prolonged practice it helps to strengthen the trapezium muscle of the neck and the erector spinalis muscle of the back. One feels relaxed with a happy and warm inner feeling after Tai-Chi exercise. This exercise certainly could help patients with chronic lower back and neck pain.

Health Applications of Hypnosis

by: John F. Kihlstrom, PhD

Can Hypnosis Help People Stop Smoking?

There have been many attempts to use hypnosis for habit control, however, hypnosis has no coercive power. That is, one cannot be hypnotized against his or her will, and even deeply hypnotized individuals cannot be made, by virtue of hypnotic suggestions, to do things that run against their own or others' interests. You cannot cajole a smoker to the local hypnotist and expect him or her to stop smoking. However, where the patient is appropriately motivated, as in the obesity study described earlier, hypnosis may offer a boost to treatment.

One popular hypnotic treatment for smoking involves a single session in which patients are taught to repeat a simple persuasive message during self-hypnosis. In one large-scale study of this technique, about 50% of patients stopped smoking immediately after treatment; at follow-up one and two years later, however, this figure had dropped to about 25%. Although this study did not include a nonhypnotic control group, this is about the same success rate as achieved with other cognitive-behavioral interventions. However, these other treatments are typically more intensive, so that the single-session hypnotic treatment may have some advantage in terms of efficiency. Interestingly, long-term abstinence was not related to traditional measures of hypnotizability, suggesting that the success of the treatment may have had more to do with the persuasive message than with hypnosis per se.

Caveats for Health Practitioners in the Use Hypnosis

with Patients An important but unresolved issue is the role played by individual differences in the clinical effectiveness of hypnosis. As in the laboratory, so in the clinic: a genuine effect of hypnosis should be correlated with hypnotizability.

It is possible that many clinical benefits of hypnosis are mediated by placebo-like motivational and expectational processes -- that is, with the "ceremony" surrounding hypnosis, rather than hypnosis per se. An analogy is to hypnotic analgesia, which appears to have a placebo component available to insusceptible and hypnotizable individuals alike, and a dissociative component available only to those who are highly hypnotizable. Unfortunately, clinical practitioners are often reluctant to assess hypnotizability in their patients and clients, out of a concern that low scores might reduce motivation for treatment. This danger is probably exaggerated. On the contrary, assessment of hypnotizability by clinicians contemplating the therapeutic use of hypnosis would seem to be no different, in principle, than assessing allergic responses before prescribing an antibiotic. In both cases, the legitimate goal is to determine what treatment is appropriate for what patient.

It should be noted that clinicians sometimes use hypnosis in non-hypnotic ways -- practices which tend to support the hypothesis that whatever effects they achieve through hypnosis are related to its placebo component. There is nothing particularly "hypnotic", for example, about having a patient in a smoking-cessation treatment rehearse therapeutic injunctions not to smoke and other coping strategies while hypnotized. It is likely that more successful use of hypnosis as an adjunct to the cognitive-behavioral treatment of smoking, overweight, and similar habit disorders would be to use hypnotic suggestions in order to control the patient's awareness of cravings for nicotine, sweets, and the like. Given the ability of hypnotic suggestions to control conscious perception and memory, such strategies might well have therapeutic advantage -- but only, of course, for those patients who are hypnotizable enough to respond positively to such suggestions.

Health Applications of Hypnosis 3

by: John F. Kihlstrom, PhD

Does Hypnosis have an Effect on Psychosomatic Disorders?

Hypnotic suggestion can have psychosomatic effects, a matter that should be of some interest to psychophysiologists and psychoneuroimmunologists. A famous case study convincingly documented the positive effects of hypnotic suggestion on an intractable case of congenital ichthyosiform erythroderma, a particularly aggressive skin disorder. Carefully controlled studies have shown that hypnotic suggestions can have a specific effect on the remission of warts. However, the same effects can be achieved by suggestions administered nonhypnotically. The mechanisms by which these "psychosomatic" effects are produced are theoretically interesting, and possibly clinically significant, but it is not yet clear that they have anything to do with hypnosis.

Can Hypnosis be used in Psychotherapy?

Hypnosis has been used in psychotherapy—both in psychodynamic or cognitive-behavioral oriented therapy. In the former case, hypnosis is used to promote relaxation, enhance imagery, and generally loosen the flow of free associations (some psychodynamic theorists consider hypnosis to be a form of adaptive regression or regression in the service of the ego). However, there is little evidence from controlled outcome studies that hypnoanalysis or hypnotherapy are more effective than nonhypnotic forms of the same treatment. By contrast, a 1995 meta-analysis by Kirsch and colleagues showed a significant advantage when hypnosis is used to complement cognitive-behavioral therapy for a number of problems, including anxiety and hypertension. In an era of evidence-based mental health care, it will be increasingly important for practitioners who use hypnosis to document, quantitatively, the clinical benefits of doing so.

Can Hypnosis help with Weight Control?

In the Kirsch study (mentioned above in the Psychotherapy section), the prospects for hypnosis appeared to be especially favorable in the treatment of obesity, where individuals in the hypnosis group continued to lose weight even after formal treatment had ended. In one study, for example, women who received personally tailored hypnotic suggestions for specific food aversions, in the context of a traditional self-monitoring and goal-setting treatment, lost approximately twice as much weight as a comparison group. This comparison group received the behavioral treatment alone (no hypnotic suggestion). However, the actual weight lost by the hypnosis group was only about 14 lb. on average. Given that the patients were approximately 50% overweight at the outset, it is not clear that the treatment actually improved their clinical status. Studies that document the clinical efficacy of hypnosis should pay careful attention to the terms in which outcome is assessed. While hypnosis may seem to offer an advantage over some other treatments, it is not clear that the statistical significance or experimental results translates into meaningful clinical significance or real results for individuals.

Health Applications of Hypnosis 2

by: John F. Kihlstrom, PhD

Does Hypnosis Increase Physical Performance?

From the beginning of the modern era, a great deal of research effort has been devoted to claims that hypnotic suggestions enable individuals to transcend their normal voluntary capacities -- to be stronger, see better, learn faster, and remember more. However, research has largely failed to find evidence that hypnosis can enhance human performance. Many early studies, which seemed to yield positive results for hypnosis, possessed serious methodological flaws such as the failure to collect adequate baseline information. In general, it appears that hypnotic suggestions for increased muscular strength, endurance, sensory acuity, or learning do not exceed what can be accomplished by motivated individuals outside hypnosis.

Can Hypnosis Improve Recall?

A special case of performance enhancement has to do with hypnotic suggestions for improvements in memory -- what is known as hypnotic hypermnesia. Hypermnesia suggestions are sometimes employed in forensic situations, with forgetful witnesses and victims, or in therapeutic situations, to help patients remember traumatic personal experiences or the events of early childhood. While field studies have sometimes claimed that hypnosis can powerfully enhance memory, these anecdotal reports have not been duplicated under laboratory conditions.

A 1994 report by the Committee on Techniques for the Enhancement of Human Performance, a unit of the U.S. National Research Council, concluded that gains in recall produced by hypnotic suggestion were rarely dramatic, and were matched by gains observed even when individuals are not hypnotized. In fact, there is some evidence that hypnotic suggestion can interfere with normal hypermnesic processes. To make things worse, any increases obtained in valid recollection are met or exceeded by increases in false recollections. Hypnotized individuals (especially those who are highly hypnotizable) may be especially vulnerable to distortions in memory produced by leading questions and other subtle, suggestive influences.

Hypnosis is sometimes used therapeutically to recover forgotten incidents, as for example in cases of child sexual abuse. Although the literature contains a number of dramatic reports of the successful use of this technique, most of these reports are anecdotal in nature and fail to obtain independent corroboration of the memories that emerge. Given what we know about the unreliability of hypnotic hypermnesia, and the risk of increased responsiveness to leading questions and other sources of bias and distortion, such clinical practices are not recommended. Similar considerations obtain in forensic situations. In fact, many legal jurisdictions severely limit the introduction of memories recovered through hypnosis, out of a concern that such evidence might be tainted. The Federal Bureau of Investigation has published a set of guidelines for those who wish to use hypnosis forensically, and similar precautions should be employed in the clinic.

Similar conclusions apply to hypnotic age regression, in which individuals receive suggestions that they are returning to a previous period in their lives (this is also a technique that is used clinically to foster the retrieval of forgotten memories of child abuse). Although age-regressed individuals may experience themselves as children, and may behave in a childlike manner, there is no evidence that they actually lose adult modes of mental functioning, or return to childlike modes of mental functioning. Nor do age-regressed individuals retrieve forgotten memories of childhood.

Health Applications of Hypnosis 1

by: John F. Kihlstrom, PhD

Can Hypnosis Improve the Quality of Life for Individuals with Chronic Illnesses?

Hypnosis has been used as a psychological treatment for a variety of illnesses with apparent success. While it is unlikely that hypnotic suggestions are capable of curing physical disease, they can be used to enhance relaxation and alleviate pain and other physical discomforts, and therefore they may make a positive contribution to the overall quality of care and of life. For example, several controlled studies have shown that hypnotic suggestions administered to patients who suffer from asthma can reduce both bronchodilator use and attacks of "wheezing", as well as increase peak expiratory flow rates. Hypnosis has also been used effectively in the treatment of irritable bowel syndrome, hyperemesis gravidarum (persistent nausea and vomiting) in pregnant women, and anticipatory nausea experienced by cancer patients who receive chemotherapy. Hypnotic suggestions have been observed to stimulate and inhibit allergic responses, and may also speed the healing of burns and wounds, but these issues require further carefully controlled study.

Even though the use of hypnosis may be associated with positive therapeutic outcomes, it is not clear that hypnosis itself is responsible for the effects observed. The active ingredient in some treatments labeled "hypnosis" might be mere relaxation, or a kind of placebo effect attributable to the use of a hypnotic ritual. It is well known, for example, that the "relaxation response" meditation technique introduced by Benson can alter blood pressure, heart rate, oxygen consumption, and the levels of certain neurotransmitters. The relaxation response is not the same as hypnosis, but hypnotic techniques may achieve some of their effects by virtue of the high levels of relaxation commonly associated with them. In the case of asthma, however, hypnosis seems to have a specific effect over and above relaxation.

The professional and popular literature contains occasional reports of clinical improvements and even cures of cancer in patients who have been treated with hypnosis or related techniques, such a relaxation and imagery. However, these apparent successes are typically poorly documented, and in the final analysis it is difficult to distinguish such "miracle cures" from spontaneous remissions which sometimes occur in these conditions. The most appropriate use of hypnosis in cancer treatment is as a complement to traditional medical treatments, such as chemotherapy, with the goal of enhancing the patient's quality of life while treatment is in progress.

Can Hypnosis be used in Pain Reduction?

Hypnosis has been employed in the clinic for both medical and psychotherapeutic purposes. By far the most successful and best documented of these has been hypnotic analgesia for the relief of pain. Clinical studies indicate that hypnosis can effectively relieve pain in patients suffering pain from burns, cancer and leukemia (e.g., bone marrow aspirations), childbirth, and dental procedures. In such circumstances, as many as half of an unselected patient population can obtain significant, if not total, pain relief from hypnosis. Hypnosis may be especially useful in cases of chronic pain, where chemical analgesics such as morphine pose risks of tolerance and addiction. Hypnosis has also been used, somewhat heroically perhaps, as the sole analgesic agent in abdominal, breast, cardiac, and genitourinary surgery, and in orthopedic situations, although it seems unlikely that more than about 10% of patients can tolerate major medical procedures with hypnosis alone.

A comparative study of experimental pain found that, among hypnotizable people, hypnotic analgesia was superior to morphine, diazepam, aspirin, acupuncture, and biofeedback (Click on to the figure at the right to see an enlarged view). Hypnotic analgesia relieves both sensory pain and suffering. It is not a matter of simple relaxation or self-distraction. It does not appear to be mediated by endorphins or other endogenous opiates. There is a placebo component to all active analgesic agents, and hypnosis is no exception; however, hypnotizable people receive benefits from hypnotic suggestion that outweigh those of plausible placebos.

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7 Character Traits of Successful People

By Chris Widener

1. They are hard working. There is no such thing as easy money. Success takes hard work and people who are willing to do it.


2. They are honest. Those who are successful long-term are the honest ones. Dishonest people may get the first sale, but honest people will get all the rest!
   
   
3. They persevere. How many success stories will go untold because they never happened? And all because someone quit. Successful people outlast everybody else.
   
   
4. They are friendly. Have you noticed that most successful people are friendly and people oriented? This endears them to others and enables them to lead others to accomplish the task.
   
   
5. They are lifelong learners. Successful people are people who stretch themselves and grow continually, learning from all areas of life, including from their mistakes.
   
   
6. They over-deliver. The old statement of under-promise and over-deliver became famous because it made a lot of people successful, including the richest man in the world - Bill Gates.
   
   
7. They seek solutions in the face of problems. Problems are opportunities to do the impossible, not just complain. Successful people are the ones who find solutions.
   

Chris Widener is a popular speaker and writer as well as the President of Made for Success and Extraordinary Leaders, two companies helping individuals and organizations turn their potential into performance, succeed in every area of their lives and achieve their dreams. Join subscribers in over 100 countries around the world! Get Chris' FREE weekly Made for Success Ezine by sending a blank email to success-on@mail-list.com.

The Amazing Power of..."Intelligent Optimism"

By Dr Jill Ammon-Wexler

Lately our everyday reality seems to leave little room for optimism. People around the world are suffering from very real natural and personal crises. Our TV’s and newspapers are packed with sadness and fear.

In times like these it is very important to hold tight to a powerful life success tool – optimism.
Why optimism? Because optimism activates your amygdala (pronounced ahh-mig-da-la) -- a very important part of your brain that increases your ability to create positive answers to life's challenges.

So what is Optimism?

You might fairly ask just what optimism really is. Well first, optimism is not just a Pollyanna everything is wonderful attitude. And it goes beyond the concept of "positive thinking."

Optimism is actually a refined mental style of how one chooses to respond to life. Webster’s Dictionary defines optimism as “an inclination to put the most favorable construction upon actions and events, or to anticipate the best possible outcome.”

But you might fairly ask how you can be optimistic in the face of today’s often overwhelming challenges?

So let’s face it, life can be very tough at times. But even in the midst of personal turmoil and overwhelming crisis, the same thing holds true: We choose how to interpret what is happening to and around us, and we also choose how we will respond.

Our Greatest Life-Success Power

This ability to choose our mental outlooks and actions is actually the greatest life-success power we humans have.

Virtually everything happening to you right now offers this choice. And it doesn’t even matter if that thing is “good” or “bad.” Even if something undesirable happens, you still have the power to choose how you will interpret and respond to that event.

It’s admitedly easy to feel overwhelmed at times, and fall into a habit of making non-optimistic choices. Such an “attitude meltdown” often comes hand-in-hand with chronic or overwhelming stress. But each moment you DO have a choice to either let life wear you down, or to set your mind in a more positive direction.

Mayo Clinic researcher Dr. Toshihiko Maruta reports that optimists have a dramatically higher level of physical and mental functioning than pessimists. "How you perceive what goes on around you and how you interpret it has an impact on your longevity, and also affect the quality of your entire life."

The Optimism-Financial Success Connection

Optimism is also at the very heart of financial health.

Why do I say this? Ask almost any self-made millionaire about their path to prosperity and you’ll get a similar story: Just like learning any other skill, learning to create lasting financial success is learned. And the learning process is based on trial and error.

Consider the term “trial and error.” A “trial” means you’re going to try a lot of different approaches to achieving financial success, and “error” means not all of them are going to work.

I’ve personally been there myself. On my personal path to creating financial independence I’ve tried many different approaches. Some of these trials have been successful, but many have led straight into out-and-out struggles. And have there been errors along the way? Oh yes!

Here’s the big lesson I’ve learned along the way: One of the most important tools in your “financial health tool bag” is the ability to remain optimistic. There are other important tools to be sure … like passion, drive and focus. But without optimism, you’ll never get beyond where you are today.

But optimism isn’t about denying reality. And it isn’t about being idealistic, or chasing after some totally unrealistic condition or situation

“Intelligent Optimism”

Many people seem more adept at practicing dissatisfaction than optimism. They worry about money, complain about their business, and compare themselves poorly to others. And in terms of the physical health of their brains -– they are actually building and strengthening the neural networks associated with their problems.

But most psychologists agree that the aptitude for optimism is not genetically determined. In other words, anyone can learn to be optimistic. All it requires is a good grasp of reality, along with practice.

In a very interesting cover story, the French magazine Psychologies (January 2005) suggested we focus on "intelligent optimism." According to their insight:

Intelligent optimists don’t deny problems, they adjust to them while still seeking an opportunity for progress.

Intelligent optimists don’t allow themselves to get carried away by circumstances they can’t change. They instead focus on things within their grasp, and that they can enjoy.

Intelligent optimists also know that for every problem there is (at least the beginning of) a solution, and that the search for that solution can be inspirational in itself.

Intelligent optimists are also not afraid of negative thoughts, which they realize are just internal messages they can choose to either listen to, or reject.

Just Nod “Yes”

How can you develop intelligent optimism? It all starts with a realistic attitude -- with facing the reality of your current situation, identifying what you can’t change, and going to work on what you CAN change or improve.

But here’s an interesting tool that can move you along even faster: Learn how to activate key portions of your brain by nodding your head “yes.” A recent Ohio State University study proved that nodding or shaking your head serves as "self-validation" that confirms to yourself how you feel about your own thoughts.

The researchers found that nodding your head up and down is, in effect, telling yourself that you have confidence in your own thoughts, And it's important to note that this is true whether those thoughts are positive or negative. Shaking your head does the opposite: It gives you less confidence in your own thoughts.

“One of the most surprising things we found,” explained lead researcher Dr Petty, “is that if you're thinking negative thoughts while you're nodding, this actually strengthens your disapproval. What head nodding does in this case is increase your confidence in your negative thoughts. In contrast, when the thoughts were mostly positive, then nodding increases confidence in your positive thoughts.”

Try this: As you go about your day today, be aware of how you are responding to what is happening around you. Try making a conscious choice to respond, rather than just automatically react in your customary way. And nod your head to remind yourself that you are holding a positive, "intelligent optimist" attitude.

The above insights and tools are representative of those found in the author's remarkably powerful personal transformation ecourse. Come find out for yourself why thousands of intelligent people around the world are using her proven techniques for lasting personal change

BUILD GENIUS BRAINPOWER

By Dr Jill Ammon-Wexler

Even if you’re a genius, you’re far more intelligent than you realize!

John von Neumann, the inventor of the computer, estimated our brains hold two hundred and eighty quintillion bits of memory (that's 280, followed by 18 zeros). But most of today's neuroscientists feel his estimate is far too low.

A few short years ago scientists believed "geniuses" were born with brains somehow differed from the rest of us. But recent scientific research suggests that genius-level brainpower is *also* the result of mental training, and not just genetic superiority.

Even today's "Einsteins" are now seen by neuroscientists as "ordinary" people who have developed "extraordinary" mental powers and focus.

How Genius is Developed
We don't often think of the mind as a tool whose powers can be "developed" on such a dramatic level. But the good news is -- there are definite, proven-effective ways to develop your brain's capacity for genius.

Modern neuroscientists claim that genius-level mental functioning is all about connections.
“Which connections?” you ask. The maze of interconnections among your neurons. The evidence is: The more you stimulate and challenge your brain -- the more connections it is forced to make among neurons (brain cells).

And the more interconnections you have between your brain's neurons, the closer you move toward genius-level creativity and thinking!

Einstein’s Secret
As a child, Albert Einstein was seriously dyslexic and had great difficulty with both speech and reading. He was expelled from high school and flunked his first college entrance exam, but finally managed to complete his bachelor's degree.

He then took lowly job in the Swiss patent office. But then when he was only 26, he published his "Special Theory of Relativity." Sixteen later he won a Nobel Prize.

Dr. Thomas Harvey, a pathologist on duty at Princeton Hospital when Einstein died in 1955, removed Einstein's brain. Harvey studied it under a microscope over a 40 year period, but never found a difference from "normal" brains.

But then in the early 1980s, Marian Diamond, a neuro-anatomist at the University of California at Berkeley, made some interesting discoveries. Her findings about brains in general (and Einstein's brain in particular) revolutionized our ideas about what genius really is!

Diamond placed a group of rats in a very stimulating environment with ladders, swings, treadmills, and "rat toys." She then confined a “control” group of rats to bare cages.

The rats in the stimulating environment lived to advanced ages (the equivalent of 90 for mankind). But even more remarkable, Diamond found their brains had grown an amazing number of new connections between neurons.

Diamond had discovered the first “hard evidence” that higher intelligence could be created through mentally-stimulating exercise. She then examined sections of Einstein's brain, and discovered it also had an unusually high number of such neural "interconnections."

Mental Sharpness and Aging
Our brain does not replace neurons (brain cells) like we replace dead skin, bone or muscle cells. But there's something else at work in the minds of those who don't lose their mental capacities in advanced age!

Researchers studied a group of 800 older nuns, and came up with clear proof of the benefits of mental stimulation. Those nuns who were constantly learning new things, or playing mind stimulating games and crossword puzzles, were less likely to show symptoms of Alzheimer's -- compared to the less mentally active nuns.

Our brains can continue to grow in complexity right up to a very advanced age! Each challenge you present to your brain causes immediate physical changes - no matter what your age.

A Plan of Action
Your brain's inter-neural connections can potentially increase in number and complexity throughout life. The more you learn, the more of these pathways are created. And the more you stimulate your brain, the sharper your memory and mental responses.

The most basic way to build brainpower is to challenge and exercise your brain. Create healthy new neural networks by learning a new skill or language, or through brainwave training. Even so-called “physical” activities such as yoga, Tai Chi, skating or dancing can build brainpower!

Put your brainpower to work to create the lifestyle you desire. Dr Ammon-Wexler’s Quantum Brain Gym is the web's first complete interactive brain gym -- complete with live brainwave training. Click here=> http://www.quantumbraingym.com

The Game of Tennis as a “Future Memory”

Modern science has discovered the exact mental mechanisms we use to create success (or failure) in all aspects of our lives.

The game of tennis is a great example! You’re out on the court with a friend. She’s been burning up the court with blistering serves. But you’ve hung in there, and won the set by returning some great shots.

But now it’s your turn to serve. You try to brush away the memory of the last time you played -- when your serve suddenly went “bad” on you. For some unknown reason, you just couldn’t keep the ball above the net.

You bounce the ball a couple of times, then wind up and toss it up for a serve.
But even before the strings touch the ball, you already KNOW what’s going to happen.

You set your teeth as the ball slams into the net just like it did last week. You shake your head. “Not again.” You moan. “What has gone wrong?”

And of course, your second serve is almost identical to the first. This is what tennis players, golfers, and other athletes call being “off their game.”

Being “off your game” in any aspect of life is caused by what I call a “future memory.” The term “future memories” may seem odd, but it’s a natural mental process. A “future memory” is basically a picture of yourself in the future. And the truth is, you’re creating such memories virtually every day.

There’s an old saying: “In life -- we get what we focus on.” And now neuroscientists have discovered the truth behind that axiom.

Here’s what’s happening: Your subconscious mind will automatically work to manifest your mental “picture” of what seems appropriate in your life.

If you feel you are “off your game,” you reinforce a mental expectation you will continue to be off your game! Now your subconscious mind does not “think” in the same sense your conscious, rational mind does. The subconscious mind actually takes “directions” from your conscious mind, and orders your body to carry out those directions.

Your feeling of being “off your game” is seen as a direction from your conscious mind.

Your subconscious mind instantly “gets the picture” from stored memories that support that “direction.” In effect, it creates a “future memory” of how you are about to respond – then sends actual neural messages to your brain’s “motor centers” to reproduce a tennis serve that will slam into the net.

It’s important to appreciate the fact that “future memories” are a physical brain reality. This is not just a psychological construct!

Years of research by behavioral scientists has clearly proven that mental rehearsal *alone* creates actual improvements in both sports and intellectual activities.
How can this be so?

Recent scientific PET (positron-emission tomography) scans have provided fascinating scientific proof of the power of mental rehearsal.
Pet scan images of the brain activity associated with just *thinking* about moving an arm – truly activate areas of the brain associated with *actual* arm movements.
What does this mean? In practical terms, you can use mental imagery to “pre-program” your mind by “practicing” the positive effects you want in your life.

The other thing you’ll want to remember is this: Your subconscious mind is the product of your physical brain! It’s not some concept that floats around somewhere out in space!

And what neuroscientists have discovered about the physical brain is this: It is not the “rigid structure” it was once thought to be. We now know that the brain is “plastic.” It constantly changes to fit your current (and currently expected) environment.

And the evidence is that like muscles, the brain too follows the rule of “use it or lose it.”

If you consciously focus on “future memories” of success, they will be seen by your subconscious mind as actual instructions. Your mind responds by building actual neural networks to hold those instructions. And the more often you send those “future memory” instructions – the stronger those positive neural networks will grow.

So truly, we actually ARE what we think. Use positive future memories to create what you want in your life – and starve the old neural networks holding any memories of limitations.

Your daily “reality” is a direct reflection of these future memories. Whatever you consciously or unconsciously focus on, whether positive or negative, will gain strength.

Any life improvement must begin with an improvement in your ability to use “future memories.” Those who are successful are those who continually focus on the life they want to lead. Those who are unsuccessful continually focus on what they do *not* want. And what you focus on gains power from stronger, more stable physical neural networks

Put modern neuroscience to work to create the life you want! Apply the science of future memories in your life. Get your copy of “Visualize Success: The Science of Future Memories” by Dr Jill Ammon-Wexler. Click here: www.quantum-self.com/visualize.htm

3 STEPS AWAY FROM YOUR *BIG* DREAM

By Dr. Jill Ammon-Wexler

It's said less than 3 percent of the people in the world come close to achieving their true potential. I personally suspect even that estimate is high.

Why do the other 97 percent settle for so much less?

It is because they do not allow themselves to even imagine what could be possible in their lives – let alone pursue it. And if you can't imagine it, you'll never create it.

Here's where it all starts...

Every super successful achiever I have ever known has said the same thing about where true success and achievement begin: It's in the dreaming of (and commitment to) big, expansive, seemingly impossible dreams.

There is simply no faster way to dissolve your so-called personal limitations than to have a really big dream. To focus on the wonderful life you are creating – and the super achiever you are becoming.

When you begin to create truly big dreams, your self-esteem and self-confidence begin to soar almost magically. You immediately feel more confident about your ability to handle whatever life deals you.

An amazing TRUE story..

One of my former coaching clients is today one of the highest paid MLM pros in the entire United States. But he did not start at the top.

After one especially intense mentoring session, Rob (not his true name) set a goal of doubling his income in the coming year – truly a major goal in this challenging business.

He had no idea how he would accomplish his impossible dream, but he set a goal of achieving it.

Rob began by absolutely committing to no longer accept any excuses from himself. He then passionately threw himself into analyzing his downline business builders – his current bread and butter.

He looked carefully at each business builder, and discovered that about 20 percent of his downline executives were creating over 80% of his income. (It's odd, but this 20/80 percent rule seems to pop up again and again in almost all types of business and life situations.)

Rob's further analysis revealed that he was actually spending more time and energy on his low-producers than he was on his important high-producers. In short, he was over investing in the losers – and under investing in his winners. This discovery shocked him deeply.

We talked it over, and Rob decided to share his findings with all of his downline executives. He scheduled a tele-conference, and fully explained his thoughts to his entire downline business-builder team.

He then explained that from that day forward, he was redirecting his energy. Although they would all continue to receive his monthly newsletter -- only his top producers would receive his personal support and coaching.

In effect, Rob drew a line in the sand. Then he encouraged all of his serious business builders to follow his lead, and to only work with their highest producers.

He then redirected his energy to create a very tight and motivated top executive team. They worked together to create a profile of the type of business builders they wanted to attract. Then they jointly invested their energy and resources into a very focused advertising and marketing campaign.

They began to dream – and put focused action behind their dream. Rob did not double his money that year. He went beyond that and increased it 368 percent. And Rob's 20 percent prime business builders did equally well. Plus four of his previously weaker producers even caught the fever, and began to excel.

The 3 Steps to achieving a BIG dream...There are only three secrets to achieving your big dreams: Clarity, commitment, and focus. Here is how it goes:

Step 1

The whole process starts with achieving clarity. You must have clarity about who you are, and exactly what it is you want to achieve. Like Rob, you may also benefit from doing a close examination of your priorities. Time is really what we have in life. Be sure you are investing it wisely, and in ways that clearly support achieving your goal.

Step 2

Commitment is the fuel that keeps your fire burning. The stronger your commitment to achieve your goal -- the more fire and desire and belief you will manifest. And the more you begin to accomplish the things that are truly important to you, the stronger your self-confidence will become. The process feeds itself.

• Energy builds energy
• Belief builds belief
• Commitment builds commitment

Step 3
Focus is not a casual part of this process. It is absolutely essential that you hold your mental focus on exactly what you want to be, have, and do. Apply Rob's 20/80 percent rule to everything you do, and especially to how you invest your basic life currency –- your time.

To summarize...Here's the strategy I recommend when I help my coaching clients put their own feet to the fire:

Allow yourself to dream a really BIG dream Balance how you use your time and resources Focus on the things that can make a real difference in your life or business

Take consistent, focused, committed action As YOU allow yourself to dream really BIG dreams, you will find yourself moving closer and closer to achieving your true potential. This is tremendously exciting and gratifying.
Along the way you may have to trim-away some activities or habits that aren't really a good investment of your time and energy – but you will come up stronger and more successful for it.

Dr. Jills NEW Power of Focus month-long mentoring program will supercharge your ability to overcome anything holding you back -- eliminate your ANTs (Automatic Negative Thoughts) -- and develop the crystal-clear mental focus you need to set and achieve truly BIG dreams. http://quantum-self.com/solution.htm

10 Tips - Stressed? Save Your Sanity This Spring

Adapted from Keeping Life Simple, by Karen Levine (Storey Books, 2004). The price we pay for the complexity of life is too high.--Jean Baudrillard

Most of us could use some help managing our busy, often-hectic lives. If your stress levels are rising and your to-do lists are getting longer and longer, these sweet and simple tips can help you to take a deep breath of relief. Serenity will blossom in you when you feel more relaxed, one of the hallmarks of real inner beauty.

SIMPLE SOLUTION: This is such great advice for making your life a saner and more beautiful place to be!

1. Even if you don't meditate, you can practice one of meditation's most valuable lessons: do only what you are doing, be only where you are.
2. Keep downtime sacred and don't feel guilty about it.
3. Find some quiet time to think . . . about where you are in life, about your goals, about your disappointments, and so on. Insight can be very curative and energizing, but it requires thought.
4. Be sure to avoid exercising too close to bedtime. It can be too stimulating and interfere with your sleep.
5. Warm milk is a natural tranquilizer and calcium helps you relax. Try a glass at night before you go to bed.
6. Take a Sunday afternoon nap.
7. Drop out of one committee or evening meeting and dedicate that time to family activities.
8. Take five minutes to relax your back, neck, and facial muscles.
9. Stop and think about what you enjoy that's readily accessible.
10. Remember: you may have more control over your time than you think.

10 Foolproof Tips for Better Sleep

Written by C. Simmons

1. Don't worry about not getting enough sleep. Try not to worry about how much you sleep. Such worrying can start a cycle of negative thoughts that contribute to a condition, known as "learned insomnia". Learned insomnia occurs when you worry so much about whether or not you will be able to get adequate sleep, that the bedtime rituals and behavior actually trigger insomnia.


2. Don't force yourself to sleep. The very attempt of trying to do so actually awakes you, making it more difficult to sleep.


3. Go to bed only when you are feeling really tired and sleepy.


4. Don't look at the alarm clock at night. Looking at the clock promotes increased anxiety and obsession about time.


5. Body-heating procedures. Some studies suggest that soaking in hot water before going to bed can ease the transition into a deeper sleep.


6. Avoid oversleep. Don't oversleep to make up for a poor night's sleep. Doing so for even a couple of days can reset your body clock and make it harder for you to sleep at night.


7. Sex. Sex is a well-known nighttime stress reliever. Healthy sex life enhances your relationship, relaxes your body, releases 'happy' chemicals, and even promotes wellness. And it welcomes sleep.


8. Avoid alcohol as a sleeping aid. Avoid the use of alcohol in the late evening. The most common myth found among people is that they believe alcohol helps in the sleep. But the fact is alcohol may initially act as sedative, but it produces a number of sleep-impairing effects in the long run.


9. Associate your bed and bedroom with sleep and sex only. Don't watch TV, eat, or read in bed. Although these things help some people sleep, they can also give your brain the idea that bed isn't just for sleeping - and this can keep you awake.


10. Naps. If you suffer from insomnia, try not taking a nap. If the goal is to sleep more during the night, napping may steal hours desired later on. If you're a regular napper, and experiencing difficulty falling or staying asleep at night, give up the nap and see what happens.

10 Tips For Dealing With Stress

By Donald Saunders

Feelings of stress are part and parcel of everyday life and in many situations stress can actually be good for us. In emergencies for example stress is nothing more than the body's instinctive reaction to defend itself. It is stress therefore that would cause us to jump out of the way if we saw a car hurtling towards us at high speed.

Stress however is not always a good thing and, if we find ourselves under stress for any length of time, it can start to result in physical symptoms such as headaches, back pain, shortness of breath, an upset stomach and insomnia, to name just a few. So, how can you manage stress in this sort of situation?

Here are 10 tips to help you to cope with life's challenges.

1. Stop worrying about things over which you have no control. There are a host of things that we worry about on a daily basis but it's very important to distinguish between those things which we can control and those things which we can't control. For example, it's fine to worry about the fact that we're getting a little bit overweight because all we have to do is to cut down on our eating or take a little bit more exercise. However, there's little point in worrying about whether or not the weather at the weekend is going to be fine for our camping trip since we have no control over the weather.


2. Resolve your differences with others. A great deal of the stress in our lives comes from our interaction with other people. So, if you find yourself involved in the conflict, sit down with the person involved and try to resolve your differences.


3. Set yourself realistic goals. It's amazing just how much stress you can generate when you try to do too much too quickly. Plan out your time carefully, both at home and at work, and set yourself challenging but attainable targets.


4. Be prepared for stressful situations. If you know that you have an event coming up which is likely to be stressful, then sit down and think about ways in which you can either eliminate or reduce any possible stress before the event arises.


5. Adopt a positive attitude towards change. It's a simple fact that most of us don't like change and tend to view it as something of a threat. In reality of course most of the changes that occur in our lives are for the good and you can eliminate or reduce stress considerably if you adopt a positive attitude towards change and focus your attention on the benefits rather than the drawbacks to changes in your life.


6. Add variety into your life. Life can become very stressful if it simply alternates between home and work and it's important to add variety wherever possible. Whether you enjoy sports, have a favorite hobby or like social events, there are always at least two or three things that you can find to do on a regular basis which take you away from your home and work environments and allow you to relax, unwind and, if you want to, to meet other people.


7. Have an exercise routine. As many of the symptoms of stress are physical such as headaches, back pain, insomnia and weight gain, keeping yourself reasonably fit and healthy through some sort of regular exercise routine will both help to reduce stress in itself and also make your body better able to cope with it when it does arise.


8. Ensure that you eat and sleep properly. Rather like exercise, it's also important to keep yourself in shape by ensuring that you keep to well-balanced diet and that you get enough sleep.


9. Take up meditation. The power of meditation has been well understood for thousands of years and it is an excellent way to deal with the stresses and strains of life. Try to set aside a little bit of time each day when you can sit quietly by yourself, put time on hold briefly, and clear your mind before moving on with the day's chores.


10. Don't be afraid to talk to your family, trusty friends or a counselor. It may be a cliché to say that a problem shared is a problem halved, but there is wisdom in this old saying. If things start to pile up on you then sit down and share your worries with somebody else. Not only will this help to ease your problem in itself, but they may well be able to ease your mind further with good advice and by perhaps helping you to put things into perspective or to see things from a different angle.

The vast majority on the negative stress that we will encounter in our daily lives is either avoidable or can certainly be reduced considerably. The secret lies in recognizing the dangers of stress and taking action before it starts to affect you.

10 Tips For Fighting Depression

I’ve done a bit of research into fighting depression recently and I’ve put together ten brief tips for fighting depression, leaving medication out of the list (excepting vitamins), as it doesn’t work for everyone. Most of these tips are probably common sense but it’s sometimes hard to think rationally when you’re depressed, and thus easy to forget.

1. Get sufficient sleep.
   I’ve always burned the candle at both ends. It’s a flaw of being a type-A, driven, workaholic personality. Lack of sleep multiplies the effects of depression. If you can’t get a full 6-8 hours each night, try 15-30 minute catnaps through out the day. I’ve tried implementing Steve Pavlina’s attempt at polyphasic rhythm-based sleep, but I can’t quite pull it off yet. I have however been very successful in using Pzizz’s two free 15-minute energizer audio MP3 recordings for power naps several times a day. It’s unbelievable how much these help. I’ve also successfully been using binaural beats to positively affect alpha, beta, theta, etc., brainwaves. (More on that in the future.)


2. Reduce stress.
   Stress can be invisible and subconscious, and it can come from guilt about a variety of things, personal and professional. For example, as I write this article, I’m suffering from guilt for not working on client projects, which I’ve been unable to do for most of the day. That means I have to make up for this lack tomorrow, which in turn induces anxiety. It’s tough, stressful cycle. If you don’t keep stress under control, it can induce productivity-grinding panic and anxiety attacks. Naps, a walk around the neighbourhood, and exercise can help alleviate the effects immensely. Remember: you cannot learn effectively with stress weighing you down. Sometimes, practicing detachment from your worries will solve your stress.


3. Get sufficient exercise.
   It’s not just a matter of getting blood flowing, though that’s part of it. But getting outside and getting sunlight and fresh air is important because it rejuvenates you. If you work at home like I do, this is especially important. I find that despite being a hermit thinker type, physical activity makes me feel great during times of depression. Blood flow and adrenaline seem to stave off the worst effects. Though it’s sometimes hard to remember that exercise or keeping busy helps.


4. Meditate.
   Meditation can be an effective means to reducing stress and thus depression. It can also help you to become aware of what is causing your guilt, your stress, and often help you achieve some detachment from those “problems” you cannot do anything about. In short, it helps you achieve perspective, to see where to focus your attention. I’ve been meditating on and off for about 20 years. (I’ve done over 10,000 hours of meditation, part of the requirement of becoming a Buddhist monk, though not all under a “master”, which disqualifies me.)


5. Add some colour to your wardrobe.
   Tough for me, an ex-goth who still wears mostly all-black, but all dark clothes all the time increases the effects of depression. Colour stimulates positive feelings. I find blood red or a hunter green shirt helps me. Some people prefer yellow, orange or peach, or prints or paisleys. You can also add colour to your life through art therapy.


6. Eat properly.
   You know eating properly applies all the time but it’s even more crucial for those suffering from depression. I find grains, nuts, and fruit help me, and staying away from fried foods and refined carbs. I have a friend, a gifted classical guitarist, who ends up in the hospital every three or four years because of the massive amount of fast food he eats nearly every single day, and without vegetables at that. (He’s had around three meltdowns in the decade or so I’ve known him, and hasn’t worked in that time.) Even a fresh submarine/ hoagy/ rocket with lots of free toppings (i.e., veggies) is better than fries, gravy, burgers and pizzas several times a week like he has. (I’m not knocking them, as I eat them, but not every day.) Seek out healthy snacks or make your own, eat nutritious foods and add colourful vegetables and leafy items.


7. Take your vitamins.
   Learn your E, B, Cs. And Zinc, Folic acid, iron supplements, etc. Poor diet robs us of many absolutely essential nutrients. If you are not going to change your diet, whatever your reason, at least replenish those nutrients.


8. Drink water.
   The proper amount of fluids helps keep your skin from getting dry in the winter time - the “season” in seasonal depression. It also helps clear out some of the toxins in your body. And by the way, it’s NOT 8 glasses per day for everyone. The proper amount is based on your body weight, age, activity level, and other factors.


9. Add extra lighting.
   Research shows that adding some warm, bright lights helps fight the effects of depression. You don’t have to spend $150+ on special lamps; just increase the wattage in some of your light bulbs. Also, fluorescent lights are less bright than they appear. Try to replace them if possible.


10. Smile.
    It’s not a guaranteed nor permanent cure, but it does help sometimes, if you can maintain a smile for a few minutes. I watch The Comedy Network (Canada) sometimes, as laughing helps - at least temporarily, like chicken soup sort of helps a cold. Remembering to do so is key, so you may need to tape some visual reminders to your mirrors or computer, etc.

Disclaimer: I am by no means a doctor and don’t pretend to be. There’s more than one way to fight depression. If you have insidious, persistent depression, consider seeing a doctor, pyschiatrist or a therapist. (For some people, drugs may be the only answer.) Thus, the information provided here is for informational purposes only and should not be considered as medical advice - only the findings of http://www.countwordula.com

10 Tips to Healthy Living

The first step is knowing what we mean by healthy living. It's not just eating right and exercising. Learning to live healthy means trying to incorporate "health" into all aspects of your life from the most tangible, like wearing your seat belt to the intangible like staying centered through the power of "om."

Alright let's get healthy? Follow these steps and by next year, you will feel better than ever!

1. "Regular exercise.
Exercise benefits every part of your life, from attitude to your cardiovascular system."

2. Eat a Healthy Diet.
"Use common sense. Avoid fad diets. Eat plenty of fresh fruits and vegetables. Moderation is a key -- not just in eating, but also in all facets of a healthy life."

• "Eat whole grain foods (bread, or rice, or pasta) at least four times per week. This will reduce the chance of having almost any cancer by 40%. Given that cancer gets about 1 in 3 of us in a lifetime, that's big advice."
• "Eat at least five portions of vegetables and fruit a day, and especially tomatoes, red grapes and the like, as well as salad all year. This protects against a whole variety of different nasty things: It reduces the risk of stroke dramatically, it reduces the risk of diabetes considerably and it will reduce the risk of heart disease and cancer."
• Drink at least 8 glasses of water each day. If you are not drinking water, you are not giving your body the resources it needs to stay healthy!
• Enrich yourself consider taking a multi-vitamin. We don't always eat the proper foods and even if we do we are not always getting everything we need. B-vitamins, vitamin C, zinc, and magnesium are crucial nutrients needed by the body to maintain healthy functioning organ systems. When we are under increased stress, these vitamins and minerals help to promote endurance and maintain a healthy balance.

3. "Don't smoke. Just as exercise helps everything, smoking hurts everything."

4. "Drink in moderation -- if it all."

5. "Get a regular medical check-up at least once a year."

6. "Always wear seatbelts. Just make it a habit. Use car seats for kids."

7. Do something for other people.
Helping others is a healing act for both you and them. A little volunteer work is a great way to keep a healthy perspective on yourself and life.

8. "Practice stress relief.
Whether it's exercise, deep breathing, a hobby, church, meditation find something that helps you deal with the pressures of life and work." Consider the following suggestions:

• "Smile and laugh. Spend some time watching a favorite movie or doing something you love. Laughter releases endorphins in the body which help us stay youthful."
• "Communicate and share. Getting together with loved and sharing how you feel is physically and mentally rejuvenating. Feeling connected and listened to promotes a healthy centered state."
• "Keep a Positive Mental Outlook. There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing."
• Believe in yourself, listen to your voice inside. Honoring oneself and following your true passion leads to a healthy sense of self and wellbeing. Follow your path and don't let anyone tell you otherwise!
• Say OMMMMMM....Om is not a word but rather an intonation like music. Saying "ommmmmmmm" sends a particular vibration through the body, which relaxes you...seriously, try it! When you are really stressed take a deep breathe and say Ommmmmmmmmmmmm!
• Consider Meditation. What are the benefits well according to Dr. Oz several "things at once, at a hormonal level, studies have shown that meditation can counteract the fight-or-flight response that floods the body with the stress hormone cortisol and that also shuts down the parasympathetic system, which normally restores order after the alert is over. At a molecular level, meditation slows metabolism in red blood cells and suppresses the production of cytokines - proteins associated with the kind of heightened immune response often seen in stressed-out subjects such as students taking exams."

9. "Sleep on it.

Get at least seven and a half hours of sleep every night. This is the only time our bodies have to regenerate and heal. If sleep is an issue, you can look into calming herbs such as valerian, hops, lemon balm and passionflower. A nice warm cup of chamomile tea before bed may also do the trick."

10. Remember to live in the moment!

Life is ment for living not just completing tasks and running errands. The more you live in the moment the less stress and more joy you will get out of life.

htp://www.Healthy-holistic-Living.com

20 Practical Tips for Quieting the Mind

by: Todd Goldfarb

Meditation is the art of focusing 100% of your attention in one area. The practice comes with a myriad of well-publicized health benefits including increased concentration, decreased anxiety, and a general feeling of happiness.

Although a great number of people try meditation at some point in their lives, a small percentage actually stick with it for the long-term. This is unfortunate, and a possible reason is that many beginners do not begin with a mindset needed to make the practice sustainable.

The purpose of this article is to provide 20 practical recommendations to help beginners get past the initial hurdles and integrate meditation over the long term:

1. Make it a formal practice. You will only get to the next level in meditation by setting aside specific time (preferably two times a day) to be still.
2. Start with the breath. Breathing deep slows the heart rate, relaxes the muscles, focuses the mind and is an ideal way to begin practice.
3. Stretch first. Stretching loosens the muscles and tendons allowing you to sit (or lie) more comfortably. Additionally, stretching starts the process of “going inward” and brings added attention to the body.
4. Meditate with Purpose. Beginners must understand that meditation is an ACTIVE process. The art of focusing your attention to a single point is hard work, and you have to be purposefully engaged!
5. Notice frustration creep up on you. This is very common for beginners as we think “hey, what am I doing here” or “why can’t I just quiet my damn mind already”. When this happens, really focus in on your breath and let the frustrated feelings go.
6. Experiment. Although many of us think of effective meditation as a Yogi sitting cross-legged beneath a Bonzi tree, beginners should be more experimental and try different types of meditation. Try sitting, lying, eyes open, eyes closed, etc.
7. Feel your body parts. A great practice for beginning meditators is to take notice of the body when a meditative state starts to take hold. Once the mind quiets, put all your attention to the feet and then slowly move your way up the body (include your internal organs). This is very healthy and an indicator that you are on the right path.
8. Pick a specific room in your home to meditate. Make sure it is not the same room where you do work, exercise, or sleep. Place candles and other spiritual paraphernalia in the room to help you feel at ease.
9. Read a book (or two) on meditation. Preferably an instructional guide AND one that describes the benefits of deep meditative states. This will get you motivated. John Kabat-Zinn’s Wherever You Go, There You Are is terrific for beginners.
10. Commit for the long haul. Meditation is a life-long practice, and you will benefit most by NOT examining the results of your daily practice. Just do the best you can every day, and then let it go!
11. Listen to instructional tapes and CDs.
12. Generate moments of awareness during the day. Finding your breath and “being present” while not in formal practice is a wonderful way to evolve your meditation habits.
13. Make sure you will not be disturbed. One of the biggest mistakes beginners make is not insuring peaceful practice conditions. If you have it in the back of your mind that the phone might ring, your kids might wake, or your coffee pot might whistle than you will not be able to attain a state of deep relaxation.
14. Notice small adjustments. For beginning meditators, the slightest physical movements can transform a meditative practice from one of frustration to one of renewal. These adjustments may be barely noticeable to an observer, but they can mean everything for your practice.
15. Use a candle. Meditating with eyes closed can be challenging for a beginner. Lighting a candle and using it as your point of focus allows you to strengthen your attention with a visual cue. This can be very powerful.
16. Do NOT Stress. This may be the most important tip for beginners, and the hardest to implement. No matter what happens during your meditation practice, do not stress about it. This includes being nervous before meditating and angry afterwards. Meditation is what it is, and just do the best you can at the time.
17. Do it together. Meditating with a partner or loved one can have many wonderful benefits, and can improve your practice. However, it is necessary to make sure that you set agreed-upon ground rules before you begin!
18. Meditate early in the morning. Without a doubt, early morning is an idealtime to practice: it is quieter, your mind is not filled with the usual clutter, and there is less chance you will be disturbed. Make it a habit to get up half an hour earlier to meditate.
19. Be Grateful at the end. Once your practice is through, spend 2-3 minutes feeling appreciative of the opportunity to practice and your mind’s ability to focus.
20. Notice when your interest in meditation begins to wane. Meditation ishard work, and you will inevitably come to a point where it seemingly does not fit into the picture anymore. THIS is when you need your practice the most and I recommend you go back to the book(s) or the CD’s you listened to and become re-invigorated with the practice. Chances are that losing the ability to focus on meditation is parallel with your inability to focus in other areas of your life!

Meditation is an absolutely wonderful practice, but can be very difficult in the beginning. Use the tips described in this article to get your practice to the next level!