Hello and welcome:
I was asked last weekend to give a lecture at the ABWA, American Business Women’s Association, New Mexico Fiesta on Turning the Triple Play – Keeping Life in Balance. Here are some of the important tidbits I shared with the 40 or so attendees.
If you want to be successful in the three arenas of your life, self, family, and business or work, then you will want to follow develop these 4 Habits:
Habit 1: SPIRIT meditation, Breath, prayer
Meditation, Prayer, Breath daily or twice daily to redirect and refocus your energy, attention, and intention.
This connects spirit, mind, and body, increases access to your balanced core self and increases your ability for critical thinking, flexibility, and quick responsiveness.
Belly breathing alone can reset your cells, mood, emotion, realign and center you.
Brain scans on long-term meditators show that regions associated with attention, self-awareness and sensory processing are thicker in meditators, and that this can offset age-related cortical thinning: “evidence for … cortical plasticity” (Lazar SW, Kerr CE, Wasserman RH, et al. Neuroreport. 2005;16(17):1893-1897).
“The regular practice of meditation may have neuroprotective effects and reduce the cognitive decline associated with normal aging.” (Pagnoni G. Cekic M. Neurobiology of Aging. 2007;28(10):1623-7).
Evidence found as a result of mindful meditation: Increase in cortical thickness in areas assoc. w/ attention, interoception, & sensory processing such as prefrontal cortex and right anterior insula, using this network to attune to internal senses via the social neural circuits involved in interpersonal attunement, including the middle prefrontal regions, insula, superior temporal complex, and the mirror neuron system – all from mindful meditation practice AND more positive Amygdala responses: positive affect regulation by optimizing prefrontal cortex regulation of the amygdala. AND Left sided anterior activation: develop tendency toward positive emotional responses & approach /reward oriented behavior, (which aids in decreasing symptoms of depression and anxiety)(Applied Mindfulness Current Psychiatry Vol8.no12p40 2010).
Consider the power of the serenity prayer: release what you cannot control, shift what you can control, discern the difference
Any of these activities can increase your spiritual meditative connection : Soothing/meditative music; Meditative walking,running; hiking, dancing; yoga practice; Prayer; Gardening. Any activity that brings mind/thinking to neutral and offers a spiritual connection with whatever feels spiritual to you
Habit 2: MIND release anger,reduce stress
Address anger and frustration early to extinguish them from your daily routine. Paradigm shift, Forgive, Be compassionate, Be Mindful
Understand Anger’s role: The Alarm aspect, your sensory guidance system: Alert, Respond, Clear
Step out of your Survivor scenarios and Habit reaction patterning – if you want more information about these and how to do that search this site with these phrases, I have written a lot about them – or you can read my two books on mindfulness in parenting and partnering see link below.
Befriend your Anger. Discover what messages it is giving you, which boundary has been crossed and then see if you can reset your internal alarm system and let it go but releasing it and taking the required action.
Focus on the attitude of Gratitude.
Ways to reduce stress and release anger include: Inverting misbeliefs and focusing on what you want rather than what you fear. Breathing through until you can reset yourself and be mindful. Using mindful communication. Practicing yoga. Journaling to investigate underlying issues or to dump worries. Using a time-in or stop, look and listen method, thought stopping, and EFT.
Activate the power of gratitude and Forgiveness
Prolonged stress (and unresolved anger) leads to wear-and-tear on the body (allostatic load) Mediated through the Sympathetic Nervous System; Allostatic load leads to: Impaired immunity, Accelerated atherosclerosis, Metabolic syndrome (hypertension, high cholesterol, type-2 diabetes, central obesity), Bone demineralization (osteoporosis), and Chronic stress can sensitize the brain for the later development of depression (McEwen BS. Ann N Y Acad Sci. 2004;1032:1-7).
Mindfulness practice increases: Neural plasticity, Immune modulation, Anti-inflammatory, Enhancing immune function, positive Behavior/ lifestyle change, Improvements in sleep, Rumination reduction, and General wellbeing (Ivanovski B, Malhi G. Acta Neuropsychiatrica 2007;19:76-91).
Habit 3: BODY Eat, drink, sleep, exercise
Eat whole foods that are grown or cared for in a humane loving way, are primarily prepared by you or someone you love, and look like a rainbow to support your physical health.
Drink 3 liters of water a day, more if you exercise or live in a dry climate. Water, not tea, or coke, or coffee etc…H2O positively helps with your cellular health. It positively affects your cognition, heart, electrical gastroenterological, kidney-urinary, and immune system – WOW, right?!
Water is profoundly necessary for your body systems and mind to work efficiently, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
Your hydration needs are affected by your exercise habits, the altitude at which you live, whether you are menstruating, and your personal system imbalances ( ie: slow digestion, toxicity, meds etc)
Exercise 1 hour a day for maximum health if you are not currently doing this, move up to it slowly to build your muscles and systems in a healthful way. Begin with 20 minutes every other day then move to 15 minutes daily, then 30 minutes every other day and them 20 minutes daily, until you make it to 60 minutes a day. Choose an exercise regime that suits you, holds your interest, brings in fun. Positive Benefits of Yoga -> reducing depressive symptoms, and inducing remission in mild to severe depression in depressive disorders – WOW! (Current Psychiatry Vol.8,No10,p39-47).
7 benefits of exercise: 1/ Controls weight, 2/combats health conditions/diseases heart, cholesterol, breath capacity, strength, cognition, 3/improves mood, 4/boosts energy, 5/promotes sleep, 6/increases interest and capacity for sex, 7/ fun – creativity, healthy competition, focus, endurance, social, widens interest. http://www.mayoclinic.com/health/exercise/HQ01676 .
Sleep 6-8 hours a day. Sleep is the most powerful health promoter! It balances your brain, blood, spirit, reduces pain and inflammation. Don’t ignore it! Sleep is the great neutralizer and reformer.
Sleep plays an important role in learning and memory consolidation.
Sleep deprivation can result in memory loss and diminished fine motor and cognitive skills; can impede response time in crisis situations and increase psycho-emotional problems. Lack of sleep can increase pain experience.
sleep 7-9 hours each night/get to sleep by 11pm. School-age children need 9-10, Babies/Toddlers require 12-14 hours of sleep; Teenagers need 8-10 hours of sleep. For kids sleep debt can lead to an increase of restlessness, attentional, oppositionality issues
Sleep affects Cognition, learning, health, experience of pain & stress; it benefits your Spirit, Mind, and Body: http://www.mindfulparentingmag.com/2012/11/29/the-importance-of-sleep/
Habit 4: the power of community, rejuvenation, and networking
Connecting, collaborating, networking, and groups offer a special kind of balance. Finding a space to belong, share struggles and get support increases your power in maintaining the balance in these four habits.
Studies show that women respond to stress with tend and befriend. Connecting in ways that help with self growth and rejuvenation, work interests and social endeavors through focusing on learning or maintaining knowledge helps keep your mind healthy.
Focusing on groups that sustain your body like exercise groups or training or food. And connecting with spiritual outlets will keep you centered and grounded.
See how you can institute these four habits today. Enjoy, enlighten, and inspire your self, and your life in every aspect of it, Namaste. in love and light, bg
Gineris, Beth. Turning NO to ON: The Art of Parenting with Mindfulness, 2011; Turning ME to WE: The Art of Partnering with Mindfulness, 2013. www.bethgineris.com