Mindfulness is the New Black

Like orange is the new black, mindfulness may be the new psychotherapy.

Talking to a licensed therapist can be a critical step to wellness.  It can include sharing problems, worries, and yes, those reliable and messy mainstays, family of origin issues. Getting evaluated by a professional can be one of the most important tools for treating anxiety, depression, and other emotional disorders.

Learning cognitive behavioral tools ( CBT ) is another branch on the tree called getting back to wellness. One of the most up-and-coming, state-of-the-art CBT tools is mindfulness.  Thirty years ago, when I was walking my dinosaur on my college campus, mindfulness was not echoed in the hallowed halls of learning.  I'm not sure it was even a thing back then.  But it certainly is now.

Mindfulness is a form of meditation.  It is the art and skill of redirecting one's mind away from the everyday thoughts, worries, judgments, and distractions that occupy our brain when it's on auto-pilot. Where are my keys? Did I take the load of laundry out of the dryer? Don't forget to return those pants, pick up that prescription, talk to my professor, get the car inspected.   "Monkey mind" is what Dr. Alejandro Junger, M.D., cardiologist, calls collectively, all those pesky thoughts. 

Today we all have a new worry: the pandemic. To protect us from Covid-19, many new restrictions are in place.  Mask wearing, vaccinations, avoiding unfamilliar people and crowded outdoor spaces.  Mindfulness can be used as a stress reduction tool. Try this mindfulness video, here, let by Dr. Robert Hindman, a clinical psychologist with the Beck Institute*.  

For more ideas on how to learn about and practice mindfulness, have a look at Harvard University Medical School's suggestions, here.    Because maybe, just maybe, fifteen minutes a day is the new 60 minutes on the couch.

*The Beck Institute was founded by Aaron T. Beck, MD, largely considered the father of Cognitive Behavior Therapy (CBT) and his daughter, Judith Beck, Phd. 

Sandy Andrews, Ph.D. Psychologist

Teaching CBT in South Austin, Texas

Psychologist Austin TX CBT Cognitive Behavioral Therapy Anxiety Depression Panic Disorder Anxiety Attacks Psychologist Psychothrapist Therapy e

Mental Noting in Meditation

Typically, a person's first attempt at meditating is extremely frustrating. The mind wanders, they realize they've become distracted, they try to come back to their breath... Then, their mind wanders off again, maybe for a few minutes, until they realize they've become distracted yet again, and feelings of anger arise. These feelings of anger leave many people feeling defeated.

It's common for people to give up during the beginning stages of meditation. Expecting to be thought-free and tranquil, the fear of failure creeps in. The expectation of failure.

However, it's crucial for beginners to know that this experience is not only common, but also part of the process. If anything, meditation is supposed to bring attention to how easily distracted the mind can be. Getting past this frustration and into the rhythm of meditation takes practice, patience, and a lot of self compassion.

One technique that helps to reduce frustration and distraction is called mental noting. During meditation, thoughts and feelings will inevitably arise. To remind yourself that these thoughts and feelings are normal, and to notice and label them as they appear, helps you reach a meditative state.

Andy Puddicombe, who developed the app called headspace, explains the concept of mental noting in the video linked HERE. A close connection of mine recommends the dozens of free guided meditations that Andy's app provides for free.

Even on the Sidewalks of NYC

In broad daylight, a person can relax and meditate:

For more on-the-street photography, you can visit Brandon's website,  Humans of New York.

Cubicle Got You Down?

Want to be happier at your job?  Here is one way:  Ask your boss if you can install a tub in your cubicle.  After she finishes laughing at you, return to your cubicle, sit in your office chair, and imagine you are taking a bubble bath.  A long, relaxing, soaker bath with scented bath oil and fluffy white bubbles and a glass of your favorite beverage at your side.  And while you're imagining this bath?  Breathe...  Breathe...  Breathe...  Slow, quiet inhales and exhales.  Feeling your chest expand, your shoulders rise, your nose take in the subtle current of air.  After two minutes of this relaxing bubble bath of your mind?  Return to work.  

According to researcher and educator, Shawn Achor, after doing two minutes of breathing meditation, your productivity will go up.  You will feel less stressed, more focused, and experience greater optimism.

  

Most of us work somewhere in the vicinity of 40 hours per week.  That is a lot of our lifetime spent working.  For many, that's a lot of time spent hating one's job, feeling trapped, dreading the rest of the work week, avoiding that dreadful coworker.  

Do you have fifteen minutes to watch a video that will help inspire you toward feeling better about your job? Can you take fifteen minutes, or  less than one-tenth of one percent of your work week to steer yourself out of the work-week-blues?  Sure you can. You owe it to your physical wellbeing and future happiness to do so.  

Besides being entertained by Achor's delicious humor, listening to his TED Talk will help you  learn that job success is largely determined by:  

1. optimism levels

2. social support

3. ability to see stress as a challenge, not as a threat

You will learn that, happiness isn't determined by what you do, what you have, or where you are.  Rather, "Ninety percent of your long term happiness is predicted ... by how your brain processes the world."  Happiness, in other words,  is determined by how you think about what you have and where you are.  

So even if you're stuck in a tiny cubicle, you can think your way into a more productive, more challenging, more successful mindset.  And mindset is, according to research Achor discusses, seventy-five percent of the happiness equation.  

Watch the video and you will also learn that, "being positive in the present - turns on the learning centers of the brain."  You have the opportunity to be better at what you do, learn more, and impress your boss with your willingness to go the distance.  

Watch Achor's TED Talk, here.  

--Sandy Andrews, PhD 

Clinical Psychologist

Austin, TX 

Meditation Basics

Meditation is the new black.  CBT psychologists are finding that meditation is good for decreasing anxiety and stress, boosting the immune system, falling asleep, healthier management of physical illnesses, improving memory, all sorts of benefits.

Try this guided meditation to go beyond the basics, here.

--Sandy Andrews, PhD 
Clinical Psychologist
Austin, TX 

Meditating with Visual Aids

Think about changing the channel that' plays mindlessly in your head.  Change your thoughts away from the thousands of stress inducing thoughts that permeate your thinking toward calm, pleasant, physically soothing thoughts and you can take your body toward a more physically healthy space.

One way to do this is with visual aids.  In this case, pictures of highly pleasurable scenes.

Take a look at the pictures posted on Bored Panda, below.   Take time to really let the images sink in.  Enhance the experience by taking long, slow inhales followed by long, full exhales, while you will your body to relax with each exhale, while simultaneously enjoying the pictures.

22 Unbelievable Places that are Hard to Believe Really Exist

 Let your mind luxuriate in the sensations you might feel if you were actually present in the picture.  Imagine the sounds you might hear, the smells.  What might you see in the scene if the picture were expanded to include what is behind you?

Pictures of beauty found in the nature are highly inspirational to me.  They help me refresh and appreciate the world around me.  Others find works created by visual artists inspiring:  paintings, collage, sculpture.

What inspires you?  What kinds of images do you find pleasurable, refreshing, or relaxing?  

A Murmur was Seen Through the Crowd

The crowd of birds, that is.  Starlings, to be specific.

I can't get enough of the videos gone viral of bird murmuration.  The most dramatic to me is the first one I ever saw.  It was captured by canoe paddlers Sophie Windsor Clive and Liberty Smith.

With so much news on the television about tragedy caused by nature, I find my faith in the natural way of things restored when I watch birds flying in a sort of random harmony.  When it's put to calming music, it becomes something of a meditation.

Last one:

Inspirational Meditation

"Inspirational meditation with original art and reflection, created by Melanie Weidner, Quaker artist and spiritual director. "  You can explore more of Ms. Weidner's ideas and suggestions by visiting her blog, Listen For Joy.

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Give Me Five ... Minutes of Meditation, That Is

In this fast-paced society we city folks dwell in, we're often searching for quick fixes.  While it is usually true that meaningful change requires significant time and energy, meditating five minutes a day can be an effective tool in easing a host of problems that effect those of us living in the rush-rush workaday world.

Meditation has long been advocated to help quiet the mind and improve focus.  In the past few years a variety of experts have begun to recommend, and numerous studies suggest, that mediation can be helpful in reducing stress, anxiety and depression as well as help heal or ease the symptoms of many physical illnesses including high blood pressure, inflammation and chronic pain.

But what is meditation?  Many people automatically picture an isolated monk seated pretzel style in a dark, spare room with candles and a large gong.  While there are certainly meditation practices resembling this stereotype, today's post is geared toward familiarizing readers with simpler and shorter forms of meditation that can be incorporated into a typical, time-pressed day.  Meditation, in short, for the hurried, anti-gurus among us.

Below are links to descriptive posts and videos that you may find useful in your quest to learn simple, effective meditation practices that can fit into any busy schedule.

Five Minute Meditation Introduced

Chris Walker calls himself The Anti Guru Guru.  He advocates no-frills meditation. Having practiced long hours of study in India he claims he gets more benefit from paring down his meditation practice to five-minute sessions.  Check out his post, here.

Dr. Alejandro Junger, M.D., cardiologist, discusses the role of stress on the mind and body.  In this video, he talks about the role of constant, automatic thoughts produced by our busy, overloaded brains (monkey mind) and the effectiveness of meditation in relieving physical damage caused by these and other forms of harmful stress.  Along with a video explanation, Dr. Junger gives step by step directions for practicing a five-minute meditation.

Meditation Videos to Get Started

Below is a video of a guided five-minute meditation.  Soothing pictures, music and a calming voice guide you through a simple meditative exercise.  You can view the video, here, or simply push the  white triangle start button below and view right from my blog:

To enlarge the meditation video, simply press the small square shaped symbol at the far right of the bottom black bar.  To return to this smaller size video, press the Escape key or click on that same square symbol.

This video features Deepak Chopra talking you through a gentle, nature-themed meditation.

Three Minute Rejuvenation Meditation

Five minutes sounds too long?  How about a three minute video?  In this video a woman guides you through quiet breathing and relaxing instructions.

If you prefer to try a meditation without being guided, this Breathe - 3 Minute Meditation video provides kaleidoscopic pictures and soothing music.

Meditation for the Darting Mind

If you are feeling up to the challenge of an 11-minute or even a 31-minute meditation, take a look at this video demonstrating Kirtan Kriya Meditation.  This yoga meditation involves vocalizations synchronized with finger movements which may be especially effective for people whose minds wander during more standard meditation exercises.

As this post illustrates, there are many paths toward meditating.  While longer meditation sessions are believed to produce deeper and more health engendering forms of relaxation, many find that short meditation exercises are not only time saving but also effective, especially when done on a daily basis (several times per day, even better).

These videos and links are chosen as examples not as any definitive or preferred method.  Different meditation experiences appeal to different people.  The important thing is for you to find a method that works for you: that produces feelings of calm, quiet and peace-of-mind.  Try exploring several of the meditation videos posted on YouTube or your favorite online video site.  Experiment with different styles and then practice on your own.  It will probably take time and repeat practice to achieve the desired effect.  And by practice I mean trying again and again until you feel your mind grow lighter and your thoughts slower and your muscles relax fully.

No Umbrella Needed

If you are like me and find the sound

of a gentle rain or a distant thunder storm comforting,

you'll love this internet site:

Rainymood.

Turn on your computer, turn up the volume, and allow yourself to be lulled by one of nature's most soothing sounds by clicking here.

RainyMood sound track is a nice accompaniment to my relaxational deep breathing instructions, posted here.

Make it a part of your relaxation or meditation experience. Or turn it on before you go to bed. Relaxing sounds or music at bedtime can often help people overcome insomnia.

And perhaps the best part? No umbrella needed.

How about you, reader?

What sounds in nature do you find soothing?

Do you have a similar site you can share?