03 Friday Apr 2020
Posted in dogs, Pets, Uncategorized
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Sit! Stay! Good boy! Many of us use such words with our nonhuman best friends every day. Now new research suggests that they may actually understand at least some of what we say—and that they may be paying a lot of attention to how we say it.
02 Thursday Apr 2020
Posted in Meditation, mindfulness, Wellness
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I have been practicing meditation since the mid-70’s and started a mindfulness meditation practice in the mid-90’s. Mindfulness has to do with the quality of awareness that we bring to what we are doing and experiencing, to being in the here and now. It has to do with learning to focus on being in the present, to focusing our attention on what we are doing and what is happening in the present.
Many of us are distracted by images, thoughts and feelings of the past, perhaps dissociating, worrying about the future, negative moods and anxieties about the present. It’s hard to put these thing away and concentrate on the task at hand.
I started teaching mindfulness to patients a few years ago and often used the following as a hand out:
Mindfulness has to do with states of mind. Reason Mind, Emotion Mind, and Wise Mind. Reason Mind is your rational, thinking, logical mind. It plans and evaluates things logically. It is your “cool” part. Reasonable Mind can be very beneficial. It is easier to be in Reasonable Mind when you feel good. It is much harder to be in Reasonable Mind when you don’t feel good.
You Would Use Your Reasonable Mind To:
Build a bridge
Figure out how to double a recipe
Balance your checkbook
Figure out the fastest way from point “A” to point “B”
Emotion Mind describes times when emotions are what influence or control your thinking and behavior. Emotional Mind can also be very beneficial. Emotions are what motivate us to action. Emotions are what keep us attached to others and building relationships.
Emotion Mind can be aggravated by:
Illness, Lack Of Sleep, Tiredness, Drugs, Alcohol, Hungry, Overeating, Poor nutrition and/or lack of exercise, Environmental stress and threats, not taking your meds.
Both Emotion and Reasonable Mind Are Equally Important And Valuable
Reasonable mind gives you a way to solve your problems.
Emotion mind gives you a reason (motivation) to want to solve them.
Wise Mind is the integration of emotional and reasonable mind. Wise mind is that part of each person that can know and experience truth. It is where the person knows something to be true or valid. It is where the person knows something in a centered (balanced) way. It is almost always quiet and calm in this part of the mind.
Everyone Has A Wise Mind!
Some people have simply never experienced it.
No one is in Wise Mind all of the time.
Wise Mind – An Analogy for Wise Mind is like a deep well in the ground. The water is at the bottom of the well. The entire underground is an ocean called Wise Mind. But on the way down, there are often trap doors that stop progress. Sometimes the trap doors are so cleverly built that you actually believe that there is no water at the bottom of the well. The trap door may look like the bottom of the well. Perhaps it is locked and you need a key. Perhaps it is nailed shut and you need a hammer. Perhaps it is glued shut and you need a chisel.
02 Thursday Apr 2020
Posted in Health, Psychoeducation, research, Wellness
≈ Comments Off on Habits
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DESPITE the best intentions for the new year, the reality is that by next month, gym memberships will lapse, chocolate will replace carrots and Candy Crush will edge out Moby Dick.
It’s not (only) that we’re undisciplined slugs. It’s that much of what we know — or think we know — about habits is wrong. Here’s a primer that might help keep you off the couch and on the treadmill.
MYTH 1 We fail to change our habits — or start good new ones — because we lack willpower.
Not really, said Wendy Wood, a professor of psychology and business at the University of Southern California. Willpower, she said, is more about looking at those yummy chocolate chip cookies and refusing them. A good habit ensures you’re rarely around those chocolate chip cookies in the first place.
To create or change a habit, you have to think much more about altering your environment and patterns of living than work on steeling your mind, Professor Wood said, because “behavior is very much a product of environment.”
Habits — at least good ones — exist so we don’t have to resist temptation all the time. Imagine if every morning you had a debate with yourself about eating cake or cereal for breakfast. Instead, most of us form the habit of eating something relatively healthy for breakfast, which bypasses the lure of the cake altogether.
That’s why it’s sometimes easiest to start or break a habit during a major transition. This may sound counterintuitive, but a new house, job or relationship breaks old patterns, said Gretchen Rubin, author of the forthcoming book, “Better Than Before: Mastering the Habits of Our Everyday Lives.”
“People say wait a few days to get settled, but don’t,” she said. “Start right away.”
MYTH 2 We fall back on bad habits when stressed. In fact, good habits persist even in times of high anxiety, Professor Wood said. A study of which Professor Wood was one of the co-authors found that students who already had unhealthy diets would eat junk food when stressed, but those who already had the habit of eating well — or of reading a newspaper or of going to the gym — were just as likely to do that.
MYTH 3 It takes about 21 days to break or make a habit.
That number seems to have cropped up in the 1960s and somehow became “fact” with no real proof. But in 2009, researchers in Britain decided to take a deeper look by studying how long it took participants to learn new habits, such as eating fruit daily or going jogging. The average was 66 days.
But individuals’ times varied greatly, from 18 days to 245 days, depending on temperament and, of course, the task involved. It will most likely take far less time to get into the habit of eating an apple every afternoon than of practicing the piano for an hour a day.
MYTH 4 You need positive thinking to break or make a habit.
“We find positive fantasy is not helpful and may even be hurtful when trying to reach a desired future or fulfill a wish,” said Gabriele Oettingen, a professor of psychology at New York University and the University of Hamburg.
Over years of research, she discovered that people need to pair optimistic daydreams about the future with identifying and imagining the obstacles that prevent them from reaching that goal — something she calls mental contrasting.
Say you want to stop being a procrastinator. The first step is easy. Imagine how it will feel if your work is completed with plenty of time to spare, if you can sleep instead of pulling an all-nighter, said Professor Oettingen, author of “Rethinking Positive Thinking.”
But don’t just resolve to stop procrastinating. The second step is to identify what holds you back from changing yourself. Is it fear that you won’t succeed? Is it the adrenaline rush of frantically working at the last minute? Is it because of negative feelings toward a boss or teacher?
The mental contrasting needs to be in the right order. It’s important to “experience our dreams, then switch gears and mentally face reality,” Professor Oettingen said.
Doing it the opposite way — imagining the obstacles and then fantasizing about changing habits — doesn’t seem to work as well, research shows.
MYTH 5 Doing things by rote, or habit, isn’t good in most cases. It’s better to be mindful of everything we do.
Research shows that most people repeat about 40 percent of their activities almost every day.
“We only have so much room in our brain,” said Ian Newby-Clark, an associate professor of psychology at the University of Guelph in Canada. “It would be incredibly taxing if we had to mindfully plan every step of our day.” Habits free us up so we can think about other things.
And while some habits are objectively bad — smoking, say, or being consistently late — most are subjective. “Habits are only good or bad to the extent they’re consistent or inconsistent with your goals,” Professor Wood of U.S.C. said. It’s a bad habit when “it starts interfering with other goals you have.”
For example, many people said their resolution this year was to cut down the time they spend online.
But why? Because it’s an inherently bad thing to do? Or is it an obstacle to spending more time reading books or riding a bike or learning to knit?
After thinking about it, you may choose to spend less time on your computer or phone. Or you might decide it’s not so terrible in limited doses and shed the habit of feeling guilty about it.
MYTH 6 Everything in moderation.
“There’s a real difference among people about how easily they adapt to habits,” Ms. Rubin said. Some see habits as liberating; some see them as a trap. Some prefer to make a huge change all at once; others proceed step by step.
“I’m in the small minority that loves habits,” Ms. Rubin said, adding that she tends to find it easier to abstain from certain things altogether. For example, she eats no carbohydrates.
“People said I was doomed to failure, but it’s not true,” she said. But, she noted, “it’s a mistake to think the abstainer is more disciplined. For me it’s easier to be an abstainer than have to deliberate each time whether I can eat something or not. Others would go nuts if they abstain.”
That’s why you shouldn’t listen to people who tell you you’re doing it wrong if it works for you, she said.
Also, people shouldn’t fear that their habit will dissolve if they don’t practice it daily.
“If you lapse once or twice, you’re not ruined,” Professor Wood said. “That’s a misconception.”
And that leads to …
MYTH 7 Shame and guilt keep you on track.
No. People need to be kinder to themselves, showing self-compassion if they lapse, Ms. Rubin said. But it’s a fine balance between treating yourself kindly and making endless rationalizations and excuses.
“I might mindfully make an exception,” she said, such as choosing to eat a traditional Christmas cake every year. “But I’m not making excuses in the moment: I’ll hurt the hostesses’ feelings. You only live once. It’s the holidays.”
One last piece of advice: If you want to be in better shape, get a dog. Professor Wood said studies show dog owners have lower body mass indexes. But here’s the catch: That’s only true if you walk the animal.
01 Wednesday Apr 2020
Posted in compassion, Dalai Lama, Uncategorized
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My basic belief is that first you need to realize the usefulness of compassion, that’s the key factor. Once you accept the fact that compassion is not something childish or sentimental, once you realize that compassion is something really worthwhile and realize its deeper value, then you immediately develop an attraction towards it, a willingness to cultivate it. Dalai Lama
31 Tuesday Mar 2020
Posted in article, Meditation, Pain
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Meditation can relieve pain, and it does so by activating multiple brain areas, according to an April 2011 study in the Journal of Neuroscience. Fadel Zeidan of Wake Forest University and his colleagues scanned people’s brains as they received uncomfortably hot touches to the leg. When subjects practiced a mindful meditation technique that encourages detachment from experience while focusing on breathing, they reported lesspain than when they simply paid attention to their breathing. Likewise, different patterns of brain activity emerged under the two conditions, with mindful meditating resulting in more activity not only in executive centers that evaluate experiences and regulate emotions but also in lower regions that control the signals coming from the body.
The volunteers learned the meditation technique in only four 20-minute sessions, which means this pill-free analgesia could be a feasible way to help real patients suffering from pain. “People can reap some of the benefits of meditation without extensive training,” Zeidan says.
When I work with patients using mindfulness I start by asking who has experience with any type of meditation, breathing techniques and/or relaxation exercises. We than have a brief explanation and question and answer period and I focus on removing any doubt, fear, or skepticism. I usually than do a 10 to 12 minute body scan moving right into a mindful meditation that focuses on the breath.
With the co-occurring patients I work with this process seems to work the best. The chat in the beginning warms people up, the body scan relaxes which helps the meditators enter into a more meditative state.
31 Tuesday Mar 2020
Posted in brain, creative, mental health, Neuroscience, research
≈ Comments Off on Intelligence, creativity and brain function
Do you have to be intelligent to be creative? Can you learn to be more creative? In this episode, we speak with neuropsychologist Rex E. Jung, PhD, who studies intelligence, creativity and brain function. He discusses why – even if it sounds counterintuitive – intelligence and creativity may not have all that much in common.
Transcript of interview with Audrey and Rex Jung from the APA website.
Audrey Hamilton: Do you have to be intelligent to be creative? Can you really learn to be more creative? In this episode, we speak with one neuropsychologist who studies intelligence, creativity and brain function. He talks about why – even if it sounds counterintuitive – intelligence and creativity may not have all that much in common. I’m Audrey Hamilton and this is “Speaking of Psychology.”
Rex Jung is an assistant professor of neurosurgery at the University of New Mexico and a practicing clinical neuropsychologist in Albuquerque. He studies both brain disease and what the brain does well – a field of research known as positive neuroscience. His research is designed to relate behavioral measures, including intelligence, personality and creativity to brain function and structure. He has published research articles across a wide-range of topics including traumatic brain injury, lupus, schizophrenia, intelligence and creativity. Welcome, Dr. Jung.
Rex Jung: Thank you, Audrey.
Audrey Hamilton: Could you first of all explain neuroimaging and tell our listeners how it helps researchers understand how people think and act?
Rex Jung: Sure. So, neuroimaging is the tool that we use to measure the brain and there’s lots of different neuroimaging techniques. I use three main neuroimaging techniques – the first that I learned in graduate school was magnetic resonance microscopy, which sounds kind of complicated. But, it is a technique that basically looks at the chemicals in your brain. It’s in a standard MRI machine like you would go to get your knee scanned. But, using some sophisticated techniques you can look at certain chemicals in the brain. Some of those chemicals are very involved in important neuronal processes. And we’ve correlated those with behavior.
A different technique is called diffusion tensor imaging, which allows us to look at water movement in the brain. And this is important because there’s lots of tubes going through your brain like the wires that connect up your computer to the Internet. And these tubes, called axons, are connecting up different processing modules of your brain and those have to be healthy. So, we can look at the health of those axons, those myelinated axons, the fatty sheath like the insulation that surrounds those tubes.
The third technique that we use is just structural magnetic resonance imaging and that allows us to look at the processing modules of the brain – the cortical thickness – the computers that are on the surface of the brain and how much or little of that you have on the surface of the brain. Those are the three main techniques that I use. There’s functional imaging, fMRI, that most people have heard of where you’re looking a blood flow, as well. Those are ways that we measure brain structure and function and this gives us the ability to do scientific measures that then we can correlate to behavioral measures in psychology.
Audrey Hamilton: Does being highly creative mean you’re also more intelligent?
Rex Jung: Not necessarily. There’s a controversy about this in the psychological literature and some people have found correlations between creativity and intelligence. They’re usually pretty low, this association. And some people make a lot of that, this low association. But usually, because this association between creativity and intelligence is low, it means that you don’t necessarily have to be intelligent to be creative. So, I spent over a decade studying intelligence. It’s one of the reasons I started studying creativity because it seemed like something distinctly different and interesting than intelligence, which I have studied. I work with very highly intelligent people in academia and scientists and not all of them are creative. Why is that? If they do go together I would be working with all of the creative people in my city in Albuquerque, but that wasn’t the case so creativity seemed to be something different.
Audrey Hamilton: Can a person learn to become more creative or simply gain intelligence?
Rex Jung: There are some tools and techniques that can help people to be more creative. We’re starting to learn more about creativity and it’s one of the things that I’m excited about in terms of creativity is that there might be ways to increase your creative capacity.
Intelligence unfortunately seems to be much more under tight genetic control. The genetic correlates of intelligence are high, like .75. So, if you have twins – they’re going to be identical twins – their correlation of their intelligence with one another is going to be very, very high. So that implies that the genetic involvement of that capacity is under much more tight control than the environment would be.
With creativity, we don’t have that information and I’m hopeful that you can modulate or modify creative cognition much more than intelligence. There are studies out there that have shown increases in intelligence scores of two, maybe three points on a particular measure, which are not particularly high. But those are also controversial. Some have been replicated. Some haven’t been replicated. And we really don’t see that in terms of intelligence. With creativity, there’s a pitched effort to try to increase creativity scores on some of these measures and we’re seeing some good initial results and I’m very hopeful about that.
Audrey Hamilton: How does the way a person’s brain works and is structured influence how creative or intelligent he or she is?
Rex Jung: The research that we’ve done shows that the brain organization of intelligence and creativity are quite different. So, when you think about those measures that I talked about, those neuroimaging measures, the brain of someone who is intelligent – think of bigger, better, stronger, faster – all the measures are pointing to higher integrity of the brain of someone who has high intelligence. So, the cortical mantle is thicker, the white matter, the wires are more myelinated, the water can travel faster and in a coherent direction, you have more of these certain chemicals that I was talking about.
Audrey Hamilton: It’s beefed up.
Rex Jung: It’s beefed up, yes. So you can have a better organized brain.
With creativity, the story was different. In different regions of the brain, we were seeing weaker connections, thinner cortex and different levels of these same biochemicals. So, it was really clear from these studies that intelligence and creativity were different because we were seeing different pictures in the measures we were taking of the brain. But I tend to look at creativity and intelligence as two different kinds of reasoning. That creativity is kind of reasoning without all of the information present. So, call it abductive reasoning. But, you have hypothesis testing about how the world could work without all of the information present. So, you have to use abstraction and metaphor and stuff like that about this might look like this or this might be this way.
With intelligence, you’re using deductive reasoning, where it’s rule-based reasoning where a equals b and that’s the way it goes. You have a rule for how this relationship works. So, creativity and intelligence are probably different types of reasoning. Both are very adaptive, but they’re just different for different types of problems that you have to solve out in the world.
Audrey Hamilton: Is real creativity rare? How about genius?
Rex Jung: So, creativity is common and genius is a lot more rare than we would believe. The term genius gets thrown around a lot. But, I think genius is rare because that combination of brain organization where you have high fidelity, beefed up brain in certain regions and then kind of down regulated brain in other regions is really going to be kind of rare where that is present in the same brain. So, to have that back and forth between intelligence and creativity, the ability to do both of those reasoning processes well, where you can do first approximations, hypothesis testing, abstraction and then create a rule, a novel and useful rule out of nothing before is rare and that is true genius.
Audrey Hamilton: Well great. Thank you so much for joining us, Dr. Jung. It’s been very, very interesting.
Rex Jung: Great. Thank you, Audrey.
30 Monday Mar 2020
Posted in Pets, Uncategorized
≈ Comments Off on Pet owners – here’s your ultimate guide to lockdown by a celebrity vet
Only being allowed to go for one daily walk during the UK’s coronavirus lockdown is posing an issue for the millions of people who own pets.
There are an estimated nine million dogs and eight million cats in the UK who need walking and letting out during the coronavirus lockdown.
30 Monday Mar 2020
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Top songs I have listened too in 2019: Emily Wurramara Black Smoke
Originally from Groote Eylandt in the Northern Territory now Brisbane Based. growing up Emily loved hearing her uncles sing, but also realised that women from her community rarely sang in public.
Wanting to inspire and empower members of her community, especially young Indigenous women, to find their voice, Emily sings original music both in English and Anindilyakwa.
I have a 16,000 plus digital audio collection and I use Media Monkey to manage my files. One feature of Media Monkey is you can sort your collection based on the number of times played. This playlist is based on the top music and/or music video files I played/listened/streamed from my server in 2019. Complete Playlist HERE
30 Monday Mar 2020
Posted in Addiction, Creative Therapy Tools, YouTube
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29 Sunday Mar 2020
28 Saturday Mar 2020
Posted by RichardB | Filed under Seguy Art Deco Designs
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28 Saturday Mar 2020
Posted by RichardB | Filed under Coloring Pages
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27 Friday Mar 2020
Posted in dogs, Uncategorized
≈ Comments Off on Some Wolf Pups Show Innate Fetching Talent
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Some wolf pups will play fetch with a stranger, suggesting that an ability to playfully interact with people could have come before, and played a role in, dog domestication.
Read or listen to the entire article at Scientific American.
26 Thursday Mar 2020
Posted in emotions, Positive Self Talk, Wellness
≈ Comments Off on Emotional Intelligence
26 Thursday Mar 2020
25 Wednesday Mar 2020
Posted in Aung San Suu Kyi, Circle, quote
≈ Comments Off on circle of stones
“It is undeniably easier to ignore the hardships of those who are too weak to demand their rights than to respond sensitively to their needs. To care is to accept responsibility, to dare to act in accordance with the dictum that the ruler is the strength of the helpless.” Aung San Suu Kyi
24 Tuesday Mar 2020
Depression A 2004 review of five RCTs that evaluated yoga-based interventions for depression and depressive disorders showed some positive outcomes and no adverse effects on patients’ mild to severe depressive disorders. However, poor study design and incomplete methodologic reporting makes this interpretation preliminary.17 An RCT studying 7 weeks of yoga training in a group of breast cancer survivors showed positive changes in emotional function, depression, and mood disturbance.18 “Yoga and stress management” (in the online version of this article) provides more information on this study and others involving the effects of yoga on stress.
Irritable bowel syndrome In an RCT, treatment with loperamide (Imodium) was compared to treatment with a series of 12 yoga postures practiced twice a day for 2 months in a small sample of patients with clinically diagnosed irritable bowel syndrome. Patients underwent measurement of surface electrogastrography, and trait and state anxiety tests were administered before, during, and up to 2 months after treatment. Both intervention groups demonstrated a decrease in bowel symptoms and state anxiety.19
Menopausal symptoms In a recent pilot study, 14 postmenopausal women reported via interview and questionnaire a decrease in the severity and frequency of hot flushes after 8 weeks of 90-minute “restorative yoga” classes. Although this initial finding sounds encouraging, this trial had no control group or objective parameter measurements.20 An RCT studying postmenopausal sleep quality divided 164 women into groups who participated in either 4 months of low-intensity yoga, a moderate-intensity walking program, or a wait-list control group. This study reported no statistically significant interventional effects of any treatment on total sleep quality or on any individual sleep quality domain.21
Multiple sclerosis An RCT of 57 subjects with clinically defined multiple sclerosis were assigned to weekly Iyengar yoga class plus home practice, a cycling program, or a wait-list control group for 6 months. Results showed that both active interventions produced significant improvement in perceived levels of energy and reduced fatigue; however, the specific effects of the yoga practice were not isolated.22 Osteoarthritis In a pilot study, 11 deconditioned, yoga naive subjects with a clinical diagnosis of knee osteoarthritis showed improvements in pain and knee stiffness after 8 weeks of yoga training. The group performed modified Iyengar yoga sessions once a week.23
Seizure disorders In 2000, a systematic review of the published literature revealed that only one study was able to meet the selection criteria for reliable research design. The reviewers concluded that no available evidence pointed to yoga therapy as an efficacious treatment for epilepsy.24
Strength and flexibility In a recent study on the fitness related effects of hatha yoga, 10 yoga-naïve and previously untrained subjects aged 18 to 27 years participated in 85 minutes of pranayama and hatha yoga practice twice a week for 8 weeks. These subjects showed significant improvement in upper and lower body muscular strength, endurance, and flexibility. No statistically significant change in body composition or pulmonary function was observed.13
In a partial RCT with a longer time frame, 54 subjects aged 20 to 25 years participated in either 5 months of yoga instruction or no activity. After that time period, both groups practiced yoga for an additional 5 months. The group practicing 10 months of yoga showed significant improvements in shoulder, trunk, hip, and neck flexibility, as well as a reported improved performance during submaximal exercise testing.25
A well-executed study compared subjects who underwent 24 hours of hatha yoga classes over 8 weeks with a control group. The yoga training group showed a 13% to 35% improvement in flexibility, balance, and muscular endurance. The authors concluded that hatha yoga practice has significant effects on balance and flexibility.26
1. Tindle HA, Davis RB, Phillips RS, Eisenberg DM. Trends in use of complementary and alternative medicine by US adults: 1997-2002. Altern Ther Health Med. 2005;11(1):42-49.
2. Carrico M. Yoga Journal’s Yoga Basics: The Essential Beginner’s Guide to Yoga for a Lifetime of Health and Fitness. New York, NY: Henry Holt and Company; 1997.
3. Nayak NN, Shankar K. Yoga: a therapeutic approach. Phys Med Rehabil Clin N Am. 2004;15(4): 783-798, vi.
4. Innes KE, Bourguignon C, Taylor AG. Risk indices associated with the insulin resistance syndrome, cardiovascular disease, and possible protection with yoga: a systematic review.J Am Board Fam Pract. 2005;18(6):491-519.
5. Raub JA. Psychophysiologic effects of Hatha yoga on musculoskeletal and cardiopulmonary function: a literature review. J Altern Complement Med. 2002;8(6):797-812.
6. Luskin FM, Newell KA, Griffith M, et al. A review of mind-body therapies in the treatment of musculoskeletal disorders with implications for the elderly. Altern Ther Health Med. 2000;6(2): 46-56.
7. Jensen PS, Kenny DT. The effects of yoga on the attention and behavior of boys with attentiondeficit/ hyperactivity disorder (ADHD). J Atten Disord. 2004;7(4):205-216.
8. Kirkwood G, Rampes H, Tuffrey V, et al. Yoga for anxiety: a systematic review of the research evidence. Br J Sports Med. 2005;39(12):884-891.
9. Krisanaprakornkit T, Krisanaprakornkit W, Piyavhatkul N, Laopaiboon M. Meditation therapy for anxiety disorders. Cochrane Database Syst Rev. 2006;(1):CD004998.
10. Sabina AB, Williams AL, Wall HK, et al. Yoga intervention for adults with mild-to-moderate asthma: a pilot study. Ann Allergy Asthma Immunol. 2005;94(5):543-548.
11. Vendanthan PK, Kesavalu LN, Murthy KC, et al. Clinical study of yoga techniques in university students with asthma: a controlled study. Allergy Asthma Proc. 1998;19(1):3-9.
12. Sherman KJ, Cherkin DC, Erro J, et al. Comparing yoga, exercise, and a self-care book for chronic low back pain: a randomized, controlled trial. Ann Intern Med. 2005;143(12):849-856.
13. Tran MD, Holly RG, Lashbrook J, Amsterdam EA. Effects of Hatha yoga practice on the healthrelated aspects of physical fitness. Prev Cardiol. 2001;4(4):165-170.
14. Clay CC, Lloyd LK, Walker JL, et al. The metabolic cost of Hatha yoga. J Strength Cond Res. 2005;19(3):604-610.
15. Garfinkel MS, Singhal A, Katz WA, et al. Yoga-based intervention for carpal tunnel syndrome: a randomized trial. JAMA. 1998;280(18):1601-1603.
16. O’Connor D, Marshall S, Massy-Westropp N. Nonsurgical treatment (other than steroid injection) for carpal tunnel syndrome. Cochrane Database Syst Rev. 2003(1):CD003219.
17. Pilkington K, Kirkwood G, Rampes H, Richardson J. Yoga for depression: the research evidence. J Affect Disord. 2005;89(1-3):13-24.
18. Culos-Reed SN, Carlson LE, Daroux LM, Hately-Aldous S. A pilot study of yoga for breast cancer survivors: physical and psychological benefits. Psycho Oncol. 2006;15(10):891-897.
19. Taneja I, Deepak KK, Poojary G, et al. Yogic versus conventional treatment in diarrheapredominant irritable bowel syndrome: a randomized control study. Appl Psychophysiol Biofeedback. 2004;29(1):19-33.
20. Cohen BE, Kanaya AM, Macer JL, et al. Feasibility and acceptability of restorative yoga for treatment of hot flushes: a pilot trial. Maturitas. 2007;56(2):198-204.
21. Elavsky S, McAuley E. Lack of perceived sleep improvement after 4-month structured exercise programs. Menopause. 2007;14(3, pt 1):535-540.
22. Oken BS, Kishiyama S, Zajdel D, et al. Randomized controlled trial of yoga and exercise in multiple sclerosis. Neurology. 2004;62(11):2058-2064.
23. Kolasinski SL, Garfinkel M, Tsai AG, et al. Iyengar yoga for treating symptoms of osteoarthritis of the knees: a pilot study. J Altern Complement Med. 2005;11(4):689-693.
24. Ramaratnam S, Sridharan K. Yoga for epilepsy. Cochrane Database Syst Rev. 2000(3):CD001524.
25. Ray US, Mukhopadhyaya S, Purkayastha SS, et al. Effect of yogic exercises on physical and mental health of young fellowship course trainees. Indian J Physiol Pharmacol. 2001;45(1):37-53.
26. Boehde D, Porcari JP, Greany J, et al. The physiological effects of 8 weeks of yoga training. J Cardiopulm Rehabil. 2005;25(5):290.
24 Tuesday Mar 2020
Posted in change, creative, Meditation
≈ Comments Off on Meditation for as short as 8 weeks can change your brain
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Participants in the study spent close to a half-hour every day meditating or practicing some other mindfulness exercise (notable because most people associate meditation with sitting and thinking quietly, and that’s not the only type of exercise done in the study) for about eight weeks. They got MRIs of their brains before and after the eight week exercise, and when the study was over, many of the study’s 16 participants showed significant changes in the areas of the brain associated with behavior, memory, and stress. For more click the link below.
http://lifehacker.com/5989078/how-meditating-for-eight-weeks-can-boost-your-brain
23 Monday Mar 2020
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Marco Mares is a pop singer. He was born on September 24 in Mexico City, Mexico. He is known for such as “Besayúname” and “Flaquita”. His first album was named “Para lala”,released in 2014.
I have a 16,000 plus digital audio collection and I use Media Monkey to manage my files. One feature of Media Monkey is you can sort your collection based on the number of times played. This playlist is based on the top music and/or music video files I played/listened/streamed from my server in 2019. Complete Playlist HERE
22 Sunday Mar 2020
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“In your light I learn how to love. In your beauty, how to make poems. You dance inside my chest where no-one sees you, but sometimes I do, and that sight becomes this art.” Rumi
RichardbBrunner 