The Struggles of A Parent Today

In general, children from elementary to high school are subjected to various stressors as they confront rapid changes in themselves and their environment. This includes developing their own personality, a rebellious stage, developing secondary sexual characteristics, expanding social engagements, and school work. Simultaneously, more people in their 30s and 40s are marrying and having children later in their lives. This can result in a great deal of stress when it requires them to juggle raising children and caring for their aging parents. The 30s and 40s parents are also at their prime working-age, holding many responsibilities at work. This means there’s an increase in parents who feel more stressed from both work and home.

These stressful environments can influence family dynamics. Once a family relationship becomes strained due to stressors, it can lead to various problems such as child neglect, abandonment, or even domestic violence. Each family dynamic is different. There are no absolute cookie-cutter solutions in building or maintaining an excellent parent-child relationship. Although recently, mindfulness is gaining attention for its effectiveness in reducing parenting stress and building healthy parent-child relationships. Let us introduce how mindfulness and parenting can go hand in hand.

What is Mindfulness?

Mindfulness is a concept based on the Buddhist teaching of focusing on the present moment. It’s been widely adopted in the world of psychiatry and business in recent years. The actual technique is called “mindfulness meditation,” a meditation that aims to achieve a constant state of calmness.

In mindfulness, the value lies in “accepting the current state without evaluation or judgment.” This is difficult in practice when it comes to relationships. When someone’s behavior is not in our favor, we subconsciously judge them as “selfish” or “incompatible.” We have a natural tendency to judge others on our personal scale of good or bad. Mindfulness training builds the mental capacity to concentrate on the present moment, allowing a focus on our own feelings instead of judgment towards others. This technique can help us at times a relationship feels stressful and out of our control.

Mindfulness in Parenting

Mindfulness practice is relevant when it comes to parenting. Research report several benefits of mindfulness-based parenting and their effectiveness in improving family relationships.

Parents that focus on their child’s “present” state and behavior can accurately catch small signs, subtle changes in behavior, and even decipher an infant’s words. It also reduces the stress a parent feels when their child’s behavior doesn’t align with their own childhood expectations. The acceptance of the child as who they are, without imposed value judgments, creates a better understanding of the child’s characteristics (personality and abilities) without excessive or unattainable expectations. Accurately perceiving and responding to the child’s needs and emotions reduces the chance of stress we feel from a child’s unexpected behaviors. This also increases self-efficacy (the belief in one’s capabilities to organize and execute the courses of action required to manage situations) in a parent.

Easy Mindfulness Practice for Parents

Even when we understand mindfulness as an effective tool, it can still be a challenge to practice every day. The basics of mindfulness starts with meditation. The word “meditation” has us imagine a setting where we sit in silence with our eyes closed, mind empty. For many, this is a tall order when they’re not too familiar with meditation. The onslaught of first-time experiences also makes it difficult for child-rearing parents to maintain an adequate amount of time for themselves. Moreso if the parent has to balance between work, family, and caring for their elders. Time becomes extremely finite, making it increasingly difficult to meditate.

A common misconception about meditation is that we need time and space to do so, but sitting down and closing our eyes only helps induce a meditative state. What’s more important in mindfulness is to actively control one’s attention. In fact, there are some practices adopted by research and clinical practice that can be more easily incorporated into our daily lives.

Below are some of the easiest ways to practice daily mindfulness.

1. Walking Meditation

Applicable Time: During a daily walk or commute.

How: This meditation technique draws full attention to the action of walking. Stay relaxed and breathe naturally. Begin walking at a slow and deliberate pace. Pay full attention to sensations in the heels and toes leaving the ground, movements of the thigh and calf muscles, and the center shifts in gravity. Pay close attention to the physical conditions and changes that occur within the mundane act of walking. 

Additional Tips: Many thoughts may come up while walking, but don’t try to force clearing the mind. Instead, acknowledge the thought and let it go by returning focus to the steps. Walking meditation is a technique that focuses on deliberate walking, so be sure to do it in a safe place where there’s no concern about traffic accidents.

2. Body Scan

Applicable Time: During work or in between housework.

How: A body scan is done by drawing attention to every detail of the body, from the top of the head to the bottom of the toes. It can be done standing or sitting. Try slow, natural breathing to enhance focus as it’s brought to each part of the body starting at the top downwards- the head, the forehead, the ears, … and so on. 

Additional Tips: Understanding the natural state of your body will help you detect any changes or discomforts—for example, an itchy head or slightly tense shoulders.

3. Mindful Cooking & Eating

Applicable Time: While cooking or eating meals.

How: Cooking and eating is a mindless act we do every day that stimulates various senses. Mindfulness promotes the focus on these five senses, and cooking is a suited process for perceiving the multiple sensations. For example, while cutting a raw carrot with a knife, notice the crunchy texture, the chopping sound as the knife hits the cutting board, or the vivid orange colors cut into various shapes. A recipe can go through changes in smell and texture as the food gets cooked. After the food is prepared, pay careful attention to each bite as you chew the food -the looks, smell, the texture in the mouth. The entire process from preparing to eating can become a meditational practice if we act mindfully through each step.

Additional Tips: Through the entire process, there will be times where we’ll find ourselves distracted. If so, don’t suppress the thoughts. Instead, acknowledge the thoughts and bring the attention back to the present moment. It may seem difficult at first, but daily practice will help achieve a natural control over our state of consciousness no matter what situation we face.

Cherishing the NOW Through Mindful Parenting

A growing child continuously faces new experiences every day. The same goes for a parent too, many things occur throughout a child’s life that is new. Even for an experienced parent of several children, each child is unique. The social environment surrounding the parent and child also changes daily. Not every situation replicates a past experience 100%. New experiences can make us feel anxious and nervous, causing stress to slowly grow.

Under stress, we rely on our past experiences and place high hopes for a brighter future. However, parents should be careful not to evaluate their child using judgments based on past experiences or high expectations for the future. This can lead to frustration and anxiety when things don’t go as planned. As a result, both the parent and child will feel overwhelmed and stressed. Objectively, judgments based on past experiences never guarantee desired results for what’s happening now, just as much as high efforts towards the future doesn’t always ensure success.

We all have different personalities and capabilities, so there’s no point in comparing ourselves to others. The best way to reduce parenting stress is by letting go of the standards we hold from the past, future, or comparisons. Once we implement mindfulness and accept ourselves and our children as who they are “now,” we can start enjoying the process of parenting without stressing over each occurrence of events.

If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!
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References：

Yoshimasu, K., Oga, H., Kagaya, R., Kitabayashi, M., & Kanaya, Y. (2012). Parent-Child Relationships and Mindfulness. Japanese Journal of Hygiene, 67(1), 27-36. doi: 10.1265/jjh.67.27

Kitagawa, K., & Muto, T. (2013). What is How to Respond to Difficulties in Promoting Mindfulness. Doshisha Clinical Psychology: Therapy and Research 3(1), 41-51. doi: 10.14988/pa.2017.0000013384

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Have you ever heard of “mindfulness meditation”? It’s a lifestyle and meditation technique that work directly towards your subconscious mind. In short, mindfulness meditation can help you to turn away from negative thoughts and become more positive.

Paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.

（Kabat-Zinn 1994）

This is the commonly accepted definition of mindfulness, referring to a psychological process. The word was originally translated to English from the Buddhist word “sati”. Directly translated, sati means “a constant state of calm mind”, which an important teaching in Buddhism.

In 1979, John Kabat-Zinn from the United States combined mindfulness with psychological theory. He then systematized it as a medical practice, leading to its widespread adoption in the field of psychiatry. Today, it is proven to be highly effective as a cognitive behavioral therapy. The specific technique involves training such as mindfulness meditation, which will be discussed below. Mindfulness meditation helps to distance yourself from negative thoughts, such as depression, and aim for a “constant state of calm mind”. In the long term, you are “training” your subconscious mind to be stronger against stress and negativity.

On the other hand, the term “mindfulness” is sometimes refers to a philosophy and lifestyle of “being in the present moment”. In this case it is separate from Buddhist meditation and treatment methods in the field of psychiatry. In the United States, mindfulness sparked a huge movement in the 2000s as more and more people turned their attention to Eastern religious ideas.

Effects of Mindfulness Meditation on the Subconscious Mind

Mindfulness meditation is a meditation practice in which you actively direct your attention to the very slightest stimulus, such as your own breath or a small raisin in the palm of your hand.

Humans are such creatures that the more we try to “stop thinking” about something, the more thoughts pop into our heads one after another. The subconscious mind is a tricky thing. In particular, negative thoughts, which can be a source of stress, tend to invade our subconscious mind. The more we try not to think about them, the more difficult it becomes to neutralize them. This mechanism of thinking is the “paradoxical effect of thought suppression,” and it is very difficult to control this on our own volition.

Training yourself through mindfulness meditation will teach you how to focus your awareness on trivial things, such as your own breathing. Practitioners of mindfulness believe that this will allow you to naturally distance yourself from negative thoughts without forcing yourself to suppress them, and from painful emotions such as depression.

Here are some common mindfulness meditation methods.

1. Sit up straight and relax

First, more than anything, it is important to practice mindfulness meditation in a relaxed state. It’s best to do this in a quiet environment, free of background noise that can cause you to reflexively become aware. It can also help to adjust the brightness of the room or use aromatherapy to create a relaxing space.

2. Lightly close your eyes and focus on your breathing

Try to breathe as naturally as possible during mindfulness meditation. In other words, don’t force yourself to breathe all the way out, or breathe in too deeply. In some cases, you may find it difficult to focus on your breaths. It can also be good to place a small, light object on your palm – such as a raisin – and turn your focus to that object.

3. If a distraction comes to mind, return your focus to your breathing

Do not force yourself to “try not to think” during mindfulness meditation. If a thought crosses your mind, acknowledge it, and return the focus to your breathing. By repeating this process, your thoughts will naturally be suppressed. Consequently, you will be able to lead yourself to think about nothing at all.

4. Start with 3~5 minutes

For beginners in mindfulness meditation, actively controlling your attention is more difficult than you think. Don’t overdo it in the beginning, but aim for 3-5 minutes of meditation. Then, as you get used to it, increase the time to 10 or 15 minutes. Skilled practitioners are said to be able to enter a meditative state for an hour or more without closing their eyes in any environment.

Turn to Positive Thinking with Mindfulness Meditation

While trying to practice mindfulness meditation, you may find it difficult to focus your attention on your breath. At these times, negative thoughts may come to mind, such as “Why can’t I do this?” But the trick to mindfulness meditation is not to dwell on those negative thoughts or to force them down, but just to bring your awareness back to your breath. Mindfulness is the skill of actively controlling one’s consciousness. By learning this skill, when stressful negative thoughts arise in our daily lives, we are able to shift our awareness away from negative matters, become aware of our cognitive biases, and focus on more positive matters.

We are living in the now, which is caught between the past and an uncertain future. Even if we try to make the most of the present, we may end up worrying about the past and filling our minds with anxiety about the future. As a result, we perceive things in front of us as worse than they really are, or we perceive positive events in a negative light, which biases our own perception and causes us to carry stress. Mindfulness is a very effective way of thinking about freeing yourself from such negative cognitive biases, accepting the present as it is, and living in the present.

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Image：Unsplash
Source：
Sugiura, Y. (2008). New directions for research of emotion regulation and psychological treatments: Potential benefits of mindfulness construct. Japanese Journal of Research on Emotions, 16(2), 167-177. doi: 10.4092/jsre.16.167

The post Protect Your Mind from Stress with Mindfulness Meditation appeared first on SELF MIND.

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Two Different Schools of Yoga

While there are many different advanced breathing techniques in yoga, this article will focus on two prominent schools: Pranayama and Sudarshan Kriya.

Pranayama Yogic Breathing Techniques

Sudarshan Kriya Yogic (SKY) Breathing Techniques

Exercise 1: Alternative Nostril Breathing (Nadhi Sodhana)

Alternative nostril breathing is one of the pranayama advanced breathing techniques. It increases oxygen intake into the body, therefore having calming effects on the mind and body. It is beneficial in anxiety relief, promoteing concentration, and aiding in a good night’s rest.

How to do it:
1. Sit down or lie down in a comfortable position.
2. Empty out all the air from your lungs with a deep exhale through the mouth.
3. Take the thumb of your right hand, and cover your right nostril. Inhale deeply through your left nostril only, for 4 counts.
4. Use the ring finger of the same hand to hold your left nostril closed. Then, hold your breath for 4 to 8 counts, with both nostrils covered.
5. Release your thumb, and deeply exhale through your right nostril, for 4 counts. Pause for a moment, before exhaling through the same nostril.
6. Repeat the exercise by covering both nostrils, holding your breath for a moment, then exhaling through the left nostril.
7. One ‘cycle’ is completed when breath is exhaled out of both nostrils. Repeat up to 10 cycles and see how your body responds.

Exercise 2: Lion’s Breath

Lion’s breath is another exercise from the pranayama family of advanced breathing techniques. It is named for the position you take while practicing the breathing technique. In addition, breath is released through your mouth, almost as if you are ‘panting’ like a lion. This relaxation exercise utilizes the muscles in your face and chest. Therefore, it promotes the release of any tension in the body, aiding in anxiety relief.

How to do it:
1. Get down into a kneeling position, with your knees at about shoulder width. Cross your ankles, with your right foot over the left foot. Sit your bottom down on your ankles. (If this position is too uncomfortable, you can first practice by just sitting cross-legged.)
2. Place your hands on your knees, or on the floor in front of you, with your arms and fingers stretched out comfortably.
3. Take a breath in through your nose.
4. To exhale, open your mouth wide with your tongue out, and release your breath by making a ‘ha’ sound. Stretch your tongue out as far as you can, and your mouth as wide open as possible.
5. Relax your face again to inhale.
6. Repeat these steps up to 6 times, switching the cross of your ankles at the halfway point.

Exercise 3: Ocean Breath (Ujjayi)

Ocean breath is one of the SKY advanced breathing techniques. It encourages full expansion of the lungs at roughly 2 to 4 breaths per minute. Therefore, it allows you to focus on your breath, promoting calmness of the mind.

How to do it:
1. Sit down comfortably with a straight spine.
2. Take a steady inhale through your nose until your lungs are at full capacity. Feel your spine elongate as your lungs are filled.
3. Hold your breath for a second, consticting the air at the back of your throat as if you are getting ready to whisper.
4. Exhale slowly from the nose, through both nostrils. This will sound a bit like the waves of an ocean, hence the name Ocean Breath. You should feel the air passing over the roof of your mouth as you exhale.
5. Repeat these steps up to 20 times.

Exercise 4: Bellows Breath (Bhastrika)

Bellows breaths is another of the SKY advanced breathing techniques. During bellows breath, air is rapidly cycled through the lungs at roughly 30 breaths per minute. This creates excitation, which is then followed by calmness.

How to do it:
1. Sit down comfortably with a straight spine.
2. Your first inhale can be a natural, slow inhale, to prepare yourself for the exercise.
3. Exhale sharply and forcefully by contracting the muscles in your abdomen. During initial practice, it may help to keep a hand on your abdominal muscles to help with the contraction.
4. Inhale quickly by completely relaxing the abdominal muscles, allowing air to fill up to your diaphragm.
5. Repeat these steps in quick succession for 7 to 10 breaths, of up to 3 rounds. While you are still new to the practice, a deep, steady breath should be taken in between each round.

SKY Breathing Techniques in Practice

Once to get a bit used to the exercises, try to practice Ocean Breath and Bellows Breath together as one cycle. Repeat the Ocean Breath and Bellow Breath exercises in sucession, for 3 to 5 cycles at first. You can increase the number of cycles as you get more comfortable with each exercise. Familiarizing yourself both individual breathing techniques first may ease your transition into the full SKY breathing method. Again, however, remember to keep an empty stomach during the Bellows Breath (fast breathing) exercise in order to avoid nausea.

SKY breathing cycles have many positive effects. Specifically, the slow, deep breathing cycles relieve stress, depression, anxiety and insomnia, amongst other negative states of mind. In addition, the fast breathing cycles mimics a state of exercise, which helps to boost stress tolerance. The combination of these cycles together creates a calm emotional state by reducing excitement. When you practice these cycles, try to make sure you are on an empty stomach. This is especially important during the fast breathing cycle.

Which Breathing Techniques Should I Try?

Now that we’ve gone over each exercise, you may be asking yourself which one would be the best to try first. Here is a brief summary and guide on the desired effects of each exercise. Every advanced breathing technique introduced in this article is a relaxation exercise with unique methods and benefits. See which ones might best suit your needs.

If you’re anxious and nervous before a performance or presentation…
Try the alternative nostril breathing technique. It’s a relatively quick and easy relaxation exercise that you can perform anytime, anywhere, without any prior practice or posing requirements.

If you have experienced emotional shock and want to practice meditation…
Try the Sudarshan Kriya yogic (SKY) breathing cycles. Specifically, incorporate the practice of alternating between ocean breath and bellows breath somewhere in your daily routine. Ideally, you would do this around the same time every day. The cyclic relaxation exercise stimiulates both your sympathetic and parasympathetic nervous systems. Subsequently, this promotes a more calm state of being in general.

If you want to clear your mind before a good night’s rest…
Try ocean breath, or the alternative nostril breathing technique, whichever you may prefer. Both relaxation exercises have the effects of calming the mind and body, and aiding in anxiety relief. As one recommendation, ocean breath can be practiced before bed. This is because the sounds of your breath can also have a soothing effect on the mind.

If you want to refresh your mind and loosen up your body in the morning…
Try the “lion’s breath” breathing technique. Start your day fresh by relieving the tension in your upper body area. It takes little time, and can be practiced in your bedroom before you get ready for the day. The exercise will help you to begin your day with a clear mind and relaxed body.

Creating a Routine

No matter which relaxation exercise you choose to practice for personal anxiety relief, research shows that the key to increasing its effects are to make a habit out of it. Therefore, the more you practice specific breathing techniques and associate them with stress relief, the more effective it will become in future situations. Try a few of the advanced breathing techniques, so you can see which ones bring you the most positive feelings. Then create a routine of practicing that specific exercise at a certain time every day. If these advanced breathing techniques seem too complex or convoluted for your purposes, try checking out our article on more basic breathing exercises!

References:

American Lung Association. (2020, May 27). Breathing Exercises. Retrieved July 10, 2020, from https://www.lung.org/lung-health-diseases/wellness/breathing-exercises

Gotter, A. (2019, April 22). 8 Breathing Exercises for Anxiety You Can Try Right Now. Retrieved July 10, 2020, from https://www.healthline.com/health/breathing-exercises-for-anxiety

Harvard Health Publishing. (2018, April 13). Relaxation techniques: Breath control helps quell errant stress response. Retrieved July 10, 2020, from https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

Hodge, A. (2018, November 16). The Power of Breathing: 4 Pranayama Techniques Worth Practicing. Retrieved July 10, 2020, from https://www.onemedical.com/blog/live-well/breathing-pranayama-techniques

Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2015). Self-Regulation of Breathing as a Primary Treatment for Anxiety. Applied Psychophysiology and Biofeedback, 40(2), 107-115. doi:10.1007/s10484-015-9279-8

Yoga International. (2015, August 18). Learn Bhastrika Pranayama (Bellows Breath). Retrieved July 10, 2020, from https://yogainternational.com/article/view/learn-bhastrika-pranayama-bellows-breath

Zope, S., & Zope, R. (2013). Sudarshan kriya yoga: Breathing for health. International Journal of Yoga, 6(1), 4. doi:10.4103/0973-6131.105935

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This is a four-part series on DIY flower arrangements and the mental benefits of floral therapy.

・Part 1 – Introduction to the Power of Flowers
・Part 2 – Floral Healing through Preparation
・Part 3 – The Art of Ikebana
・Part 4 – The Meditative Reflection of Flower Petal Mandalas

Floral Therapy for Better Well-Being

Most people would be delighted by bright-colored flower bouquets from a loved one. Simple fresh-cut flowers on a cafe table is an appreciated touch, and the beautiful blooms in the wild adding a pop of color in nature can be a blissful sight. Whatever the form, flowers have had the power to boost our moods with its color, scent, shape, and liveliness. As we’ve mentioned in our other post, No More Drowsiness at the Desk! Benefits of Greening the Office, keeping live indoor plants can have numerous benefits on our creativity, task performance, and overall well-being. Yes, of course, live plants include flowers too! Some flowers even have amazing scents used in aromatherapy, which studies say relieves anxiety, depression, and insomnia. The physical body use of flower arranging tasks activates the upper limb muscles and can be a helpful rehabilitation exercise as well.

What if the process of bringing these flowers into your home and arranging them gave you that extra push towards a happier state? In this four-part series, I will introduce ways to maximize your DIY flower arrangement activity as a therapeutic experience with floral therapy.

Increasing Interest in Flower Arrangements as Floral Therapy

Flowers have been used in many spiritual rituals throughout history since ancient Eygpt as a means to connect with nature and the gods or as a way of expression for special occasions. As for examples today, we see marigolds brightly decorating altars for the Day of the Dead in Mexico, or daily flower ‘offerings’ made to the Gods in front of every building in Bali, Indonesia. The common thread of sacredness or spirituality of flowers and some of these ritual practices are associated with mindfulness.

History of Flower Arrangements

The oldest known book on flower arrangments is from ancient Japan, dating back to 1445, known as ikebana. Ikebana, still to this day, remains a popular art form practiced internationally. Extensive science on the therapeutic effects of flower arranging is just starting to emerge. We can trace back floral therapy and psychology starting 2008 in Japan when the Institute for the Psychological Study of Human Flower Relations was first founded. By 2011, the proper use in therapy spread as Floral Therapy or Hana (Japanese word for ‘flower’) Therapy. The concept is to use the five senses of visual, sound, smell, taste, and touch as you handle the flowers. They categorize the healing effects of floral therapy into three main parts; color therapy through visual stimulation, aromatherapy through scent, and the act of arranging as creative art therapy.

Given the strong evidence of physical and mental benefits from initial research, The Ikebana Therapy Scientific Society was founded in 2019. Their mission is to further conduct specialized research on the therapeutic qualities of Japanese flower arrangements. In Western culture, explicit research on floral arrangements tend to get categorized into horticultural therapy, a broader study of floral therapy through gardening and plant-based activities. Just recently as 2018, Floral Healing Therapy (FHT) was created in the U.S. for the first time as a new therapeutic modality that utilizes flowers. This is a specialized session you go through with a therapist as you talk and arrange flowers as a way to heal. We are in an exciting phase where more research and studies on flower arrangements are about to come out!

Now that we have some background knowledge of the potential healing effects of flower arrangements and floral therapy, the next step is to prepare for this DIY activity. Up next in Part 2, we will talk about Floral Healing through Preparation of our flowers!

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What is Executive Function?

Executive function is a cognitive system that controls the thoughts and actions that people need to perform complex tasks. Put simply, it’s the system that lets you “do what needs to be done”. People with weak executive functioning skills are unable to face and complete various challenges. As a result, this leads to a decline in confidence and self-esteem. Impaired executive functioning skills have also been implicated in various psychiatric disorders such as depression, obsessive-compulsive disorder, attention deficit hyperactivity disorder, and addiction. Improving executive functioning skills is essential to preventing these mental illnesses and becoming a person who can accomplish their goals. Nevertheless, it would be difficult to improve the brain’s cognitive-related functions with a “can do it” mentality alone.

So, what can you actually do? In recent years, research has shown that mindfulness, which has been widely adopted in the fields of psychiatry and business, has proven effective in improving executive functioning skills.

Mindfulness and Executive Functioning Skills

Mindfulness is a concept based on the Buddhist teachings of “focusing your awareness on the present moment”. In the field of psychiatry, clinical practitioners utilize mindfulness as a technique for actively controlling attention through meditation. Moreover, reports show that it has been highly effective. In recent years, more and more people have turned their attention to Eastern religious beliefs, especially in the United States. Consequently, mindfulness has created a major movement worldwide as a lifestyle and philosophy of “maintaining a peaceful state of mind”.

The execution function, on the other hand, includes the following three elements.

1) Inhibition
Inhibition here means stopping reactive or impulsive behaviors and thoughts as needed. For example, it is the ability to resist tempting distractions while you are working or studying.

2) Update Working Memory
“Working memory” is the ability to store the information needed to accomplish a task. It also refers to the ability to obtain or discard relevant information in response to changes in circumstances. It is the ability to organize information in your mind.

3) Cognitive Flexibility
Cognitive flexibility is the ability to flexibly switch one’s perspective and approach to a problem in response to new demands, rules, and priorities in performing a task. It allows us to be resourceful in responding to situations and to try things out until we get it right.


Since both of these elements require active control of one’s own consciousness as needed, the basic approach to mindfulness of “focusing one’s awareness on the present moment” has proven effective in improving executive functioning.

Improve Executive Function Through Mindfulness

The practice of mindfulness is based on a meditation called “mindfulness meditation”. In this meditation technique, you close your eyes in a relaxed state. Focus on your own breathing, and slowly bring your attention back to your breath. Throughout the practice, acknowledge any distracting thoughts or stimuli you feel.

If you’re interested in finding out more about mindfulness meditation exercises, check out the article below.

In the practice of mindfulness, it’s important to continue the practices. As those of us who have experienced it can realize, it’s not easy to maintain active control of your consciousness. In fact, it takes extensive training to get to the point where it comes naturally to utilize in daily life.

Mindfulness Techniques in Practice

Unfamiliarity with mindfulness exercises can also temporarily deplete “the brain’s energy to control its own thoughts and actions”. The more this energy is depleted, the more difficult it is to activate your inhibitions, which is one of the elements of executive functioning. People unaccustomed to mindfulness techniques will inevitably “try not to think” about it when extraneous thoughts come to mind during meditation. This exhausts the brain and depletes its energy.

However, researchers say that this brain energy can be restored once it is depleted. One study found that mindfulness exercises when practiced for two weeks, did not deplete the brain’s energy. Instead, the techniques work towards restoring it.

The Anapanasati Mindfulness Exercise

Here are some simple exercises that are easy to work with, even if you’re new to mindfulness exercises.

“Anapanasati”
Anapanasati, meaning “mindfulness of breathing”, is a method of meditation in Buddhism, in which you count your own breaths. Try to breathe at a relaxed and natural pace. Then, count slowly from one to ten, with one count equating to one set of inhaling and exhaling. When you get to ten, start counting again from one and repeat. If a thought or stimulus distracts you from your breath, recognize the thought or stimulus and let it go. Then slowly return your attention to your breath again.

This exercise is easy for anyone to practice because it is simply counting your breath. Furthermore, it is a method that has been adopted in various research and clinical studies as introductory exercises for mindfulness.

You Can Do Whatever You Set Your Mind To!

The executive function is one of the cognitive functions of the brain, and it is not easy to improve it. In addition, cognitive function generally declines with age. Therefore the older we get, the more likely executive function is to decline, and the harder it is to improve.

However, the use of mindfulness techniques to improve cognitive functioning has been incorporated into the field of elderly care, with some beneficial reports. To improve executive functioning skills through mindfulness, it is necessary to repeat daily training. Therefore, it is important to incorporate mindfulness techniques into one’s life in a way that is easy to work on.

Improved executive functioning skills can also increase your tolerance for stress. This works through suppressing your unpleasant emotions and naturally distance yourself from negative thoughts. In addition, achieving the goals you set for yourself can lead to a sense of fulfillment and happiness.

There are many “troublesome” and “difficult” things in life, no matter who you are. When you face these things, don’t give up and say, “I can’t do it anyway”. Instead, try and accomplish them. Your life will become more vibrant and fulfilling.

To that end, why don’t you try training to improve your executive functioning skills through mindfulness exercises?

If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!
→ Looking to improve your mental health? Try the SELFMIND app FREE for a week!

Image：Unsplash
Source：

Tanaka, K., & Sugiura, Y. (2015). Executive Function and Mindfulness. Japanese Psychological Review, 58(1), 139-152. doi: 10.24602/sjpr.58.1_139

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What is the relationship between mindfulness and music, and how does it help our overall mental wellbeing?

Music Therapy and Its Benefits

Music therapy effectively heals our mental state through music. Within this therapy, there are “active” and “passive” techniques.

• Active Music Therapy
  Balances the mental state through participation in singing, music composition, and instrument playing
• Passive Music Therapy
  Calms the mind through listening to music without any participation.

The active techniques seem to be the most popular among music therapists right now, as worldwide studies and research trends more towards the active method.

However, actively singing and playing an instrument requires a commitment to self-expression. Some people may feel stressed to do so in front of others. Therefore, active music therapy can be a tall order for people who don’t feel comfortable expressing themselves.

On the other hand, the passive method is much easier since all you have to do is listen. Good news if you’re shy. It’s actually the passive music technique that pairs well with mindfulness meditation.

Music Makes Mindfulness Meditation Easier

Mindfulness meditation is about concentrating on the subtle sensories of the body to distance ourselves from negative thinking and stabilize the mind. The 3 most common ideas in the practice are to, “recognize,” “accept as is,” and “not get caught up.”

The same ideas can be applied to music therapy when the participant acknowledges their inner self, accepts their state as is, and frees themselves from conforming thoughts. When we listen to music, we immerse ourselves into the world of it unless someone presses the stop button. We recognize that we have the power to decide how we experience the music, and accept the sounds as they flow in.

Music, in fact, enhances the experience of mindfulness meditation. It helps focus on the breath while blocking out unwanted thoughts. This makes it easier to concentrate on the meditation, relax and off-shoulder some of the stress so that we can.

Among the many kinds of music, the best music for meditation is slow in tempo, lyricless, and contains nature sounds in the background. Fast-paced music and lyrics overstimulate brain activity which can be distracting. Try and find a calm piece of music that works for you.

Recommended Sounds for Mindfulness

What kind of specific music is useful for mindfulness meditation? With what we’ve mentioned in mind, here are 4 elements we recommend it has:

• Calm sounds with no lyrics
• Music that makes you feel relaxed
• Contains refreshing nature sounds
• Sounds and melodies that represent hope

Music with these elements induces the alpha brain wave state, letting the body relax.

We especially recommend “healing” music that contains “pink noise,” as they contain the 4 elements listed above.

1. Healing Music

Calm and beautiful sounds of classical music and jazz are considered part of healing music.

Healing music is said to have a sedative effect. Some medical institutions use this music to decrease the amount of anesthesia and burden for their patients. Schools also report that their student’s concentration increases when they play healing music.

Sounds that are healing work directly towards the brain and reduces stress hormones. Besides medical institutions, yoga studios, spas, and salons all play this music to create a relaxing space for clients.

Any type of music that is healing will surely help calm the mind towards mindfulness.

2. Music That Contains Pink Noise

Pink noise (also known as the ¹⁄_f noise) is a signal with a frequency spectrum similar to the rhythm of our heart, beath, and body temperature. Nature sounds such as raindrops and sizzling fire pits hold the same characteristic. Essentially, our body feels pink noise as most comfortable because it syncs with our biological rhythm.

Research by Japanese physicists also shows natural pink noise to be effective for relaxation. Music containing pink noise can assist mindfulness because it syncs with the biological rhythm of the body, properly adjusts the autonomic nerves, stabilizes the mind, and increases vitality.

The ¹⁄_f fluctuation is also associated with the frequency of therapeutic touch.

Keep Your Mind Healthy With Music!

Music is with us wherever we go.

Whether you’re the type that listens to a lot of music or not, you can still benefit from it. It releases us from fear and anxiety while it helps us relax and feel happier.

Kick back, relax, and listen to some music for your own mental wellbeing.

Looking to improve your mental wellbeing? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Reference：
Kuniyoshi, T., & Togawa, H. (2014). Passive Music Therapy and Its Significance: From A Mindfulness Perspective. Kobe College Graduate School Psychological Counseling Research, 15, 3–10. https://doi.org/10.18878/00005330

The post Music and Mindfulness: The Benefits of Music Therapy appeared first on SELF MIND.

What is A Flow State?

Have you ever heard athletes talk about “being in the zone”? This “zone” is the hyper-concentrated focus state, also known as the “flow state.” This is where a person’s sense of awareness rises while distractive thoughts and sounds disappear from consciousness. Some people describe this moment as people and objects moving slowly, or as if time stops. Many athletes set personal best records and make incredible moves when they are in this unique state.

A flow state is not limited to sports and could be applied to studies, work, and hobbies. The flow maximizes concentration and brings out the best performances. Wouldn’t it be great to harness this power? In fact, anybody can enter a flow state using tactics of mindfulness in sports.

Mindfulness in Sports: How to Enter a Flow State

There are 7 known ways to enter a flow state:

1. Have a dream or goal – increase excitement and positivity
2. Cherish feelings of fondness – enhance concentration through interests
3. Prepare – create an environment for focus and eliminates distractions
4. Imagine – imagine the entire process from preparation to the sense of accomplishment when finished
5. Focus on the NOW – do not think of past failures, future concerns, etc.
6. Believe in yourself – act with confidence even no matter what
7. Decide on a timeframe and push yourself – give yourself many tasks to complete in a short period

Conscious awareness of these points will help induce an easier entrance into a flow state. Applying mindfulness in sports practice will help with this whole entire process. Mindfulness meditation teaches us how to control our consciousness while eliminating negative thoughts. With training, we can successfully inspire ourselves from within to enter flow states.

Athletic Burnout and Mindfulness

Physical or mental burnouts are common among athletes as they push themselves to the limit. Many work hard to achieve goals and continue to perform despite their physical limitations. Some athletes can lose motivation and enthusiasm when results don’t match their efforts and expectations.

In academic terms, people prone to burnout conditions are believed to have “alexithymia” tendencies. These individuals have difficulties in recognizing and discussing emotional and physical sensations when abnormalities are present.

The following characteristics are found in people who are prone to alexithymia:

• ・Easily nervous
• ・Easily anxious
• ・Perfectionist
• ・People-pleaser
• ・Too serious and overly responsible
• ・Overly sensitive
• ・Has not learned any stress-coping mechanisms

If these characteristics sound familiar, you’ll need tools to face your inner thought process objectively. This is another area where mindfulness becomes helpful. A reflection inwards to accept different emotions and objectivity to our thoughts builds excellent strength to deal with our challenges.

Mindfulness and Cardio as an Anti-Depressant

Research shows that mindfulness meditation and aerobic exercise (cardio) work together very well. It increases neurogenesis in the brain and helps improve depression. Until now, psychotropic drugs have been the most common treatment for depression, but mindfulness meditation and aerobic exercise can be practiced for a lifetime without serious side effects.

It’s unlikely for stress to completely disappear from this world. Anyone can develop depression and mental disorders under certain circumstances. As a preventative measure, it’s important to practice good self-care. Mindfulness has many possibilities in maintaining both physical and mental health. Applying mindfulness in sports practice, studies, and hobbies can enhance our fulfillment in all activities and overall life quality.

If you’re looking for other ways to regulate your emotions, check out some of our past blog posts!
Looking to improve your mental health? Try the SELFMIND app FREE for a week!”

References:

Alderman, B. L., Olson, R. L., Brush, C. J., & Shors, T. J. (2016). MAP Training: Combining Meditation and Aerobic Exercise Reduces Depression and Rumination While Enhancing Synchronized Brain Activity. Translational Psychiatry, 6, e726, 1-9. doi: 10.1038/tp.2015.225

Amemiya, R., & Sakairi, Y. (2015). The Role of Athletesʼ Mindfulness in Alexithymia and Burnout. Japanese Journal of Sport Psychology 42(2), 81-92. doi: 10.4146/jjspopsy.2015-1416

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What is Mindfulness Meditation?

In recent years, we hear more and more about the application of “mindfulness” practice in our everyday lives. In simple terms, mindfulness is a state of a calm and focused mind.

Mindfulness is deeply connected with East Asian philosophies of healing such as zen meditation and yoga. In the US, “Mindfulness-based stress reduction” has been presented to help with long-term stress and mental pain. Within all of the different categories of mindfulness, the most basic practice is “mindfulness meditation,” which is even recommended by medical institutions.

The basics of mindfulness meditation:
Count your breath as you inhale and exhale, and then slowly shift your attention to what you want to focus on. This process helps shift our focus away from negative thinking. If distracting thoughts emerge, recognize them and refocus. This entire practice allows you to learn how to manage and gain control over your thoughts.

Mindfulness meditation is a helpful tool for depression and anxiety too. You can read more about it from our past article.

Steve Jobs was a known practitioner of mindfulness and Apple allows employees 30 minutes daily to meditate at work. Big corporations like Google and Nike promote mindfulness meditation as a staple for employee development.

How Does Mindfulness Help With Anger?

The emotion of anger occurs as a defense mechanism. Excessive stress stimulates the amygdala in our brain, which carries our instincts and emotions, and puts our thought process on hold. This is why extreme anger clouds our judgments and understandings between good and bad.

Mindfulness meditation prevents this over-reaction of the amygdala and trains the brain for better emotional control.

We never know what may happen for us to overreact. Once we’re angry, objective judgments become impossible and we lose concentration. As the ability in quality communication decreases under anger, the danger for secondary causes for trouble increases as well.

Many of us can avoid a lot of trouble if we learned how to control our anger through mindfulness meditation.

Mindfulness Helps With Relaxation

Mindfulness meditation seems to be effective in preventing extreme anger for a certain amount of time.

One study at a university asked students to practice mindfulness meditation for a week. The results showed that the amount of recalled angry emotions decreased and kept declining even 4 weeks after the experiment. At the same time, students were less easily triggered to feel anger, and this was also a declining tendency 4 weeks after the experiment.

Given the results, they surveyed how participants felt before and after the meditation. Most of them answered they felt uplifted after meditation. This indicates that mindfulness meditation brings relaxation when practiced.

Anyone Can Do It, Anywhere

We unexpectedly find ourselves in anger over the small things in life. There are many ways to prevent this, but we recommend mindfulness meditation as it minimizes the probability of anger at a sustainable level through practice.

Mindfulness meditation requires no special tools or specific location, has no conflict with any kind of religious beliefs or idealism. It’s an easy practice accessible to anyone. A little bit of work on it every single day ensures an increase in your well-being.

Don’t let anger dictate your every day, try mindfulness meditation for a change!

Looking to improve your mental wellbeing? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Reference：
Hirano, M., & Yukawa, S. (2013). The impact of mindfulness meditation on anger. The Japanese Journal of Psychology, 84(2), 93–102. https://doi.org/10.4992/jjpsy.84.93

The post Reduce Your Anger With Mindfulness Meditation appeared first on SELF MIND.