A model of alcohol use that has been supported by a substantial
body of research is the self-medication hypothesis. (1) Based on this hypothesis, alcohol use often arises as a means of coping with or medicating other psychiatric problems, and individuals with psychiatric disorders use alcohol to reduce and manage their symptoms. (2) This may be explained in terms of negative reinforcement, which suggests that the reduction in aversive symptoms such as anxiety, following alcohol use, increases the likelihood of future use. (3,4) From this perspective, meditation may serve as a useful alternative to alcohol use and may result in some of the same positive consequences, including tension reduction and relaxation. In keeping with this, Glasser has described meditation as a "positive addiction" that may not be especially reinforcing in the short-run, but which is associated with long-term rewards such as greater psychological balance and wellbeing. (5) This is contrasted with "negative addictions," such as heavy drinking, which are immediately rewarding but related to a variety of negative consequences in the long run. (6) Meditation and mindfulness may also provide a useful antidote to the experience of craving, which is often characteristic of addictive behavior and is strongly related to relapse following a period of abstinence. (7) The heightened state of present-focused awareness that is encouraged by meditation may directly counteract the conditioned automatic response to use alcohol in response to cravings and urges. In addition, meditative awareness may be elicited as a response to the urge itself (6) and may create a pause in the individuals otherwise automatic and mindless chain of responses and reactions. Furthermore, meditation may encourage a greater understanding of the impermanence of all phenomena and an acceptance of one's current experience, even if this experience is one of tension or craving. This is in direct contrast to an addictive state of mind that is characterized by an inability to accept impermanence and a desire to alter one's current experience. (6) Greater awareness and acceptance of one's immediate experience may reduce the risk for relapse in a variety of ways. For instance, two factors that are strongly related to rates of relapse are negative emotional states and the tendency to attribute failure (to abstain) to personal weakness (abstinence violation effect). (6) A more accepting approach may not only encourage greater tolerance with regard to difficult emotional states but may also support a more compassionate and balanced evaluation of one's own actions, reducing the likelihood of spiraling into a relapse following a brief setback or a stressful event. In addition, continued meditation practice may increase self-efficacy, which may further reduce the likelihood of relapse and increase an individual's capacity to cope with stressful situations. (8) [ILLUSTRATION OMITTED] [ILLUSTRATION OMITTED] Finally, excessive drinking may also be conceptualized as a form of experiential avoidance, which is described as the unwillingness to remain in contact with one's experience (9) and is related to various forms of psychopathology. (10) Meditation counters experiential avoidance by encouraging direct, nonjudgmental, moment-to-moment contact with one's experiences without attempts at alteration and manipulation. A number of different meditation techniques have been utilized for reducing alcohol use and related problems, including transcendental meditation (TM), Vipassana meditation, and related mindfulness-based approaches. (11-13) In TM, the meditator is given a mantra (usually a spiritual word derived from Hindu philosophy) to repeat silently during two 20-minute periods each day, usually in the form of a morning and evening sitting practice with eyes closed. If the practitioner becomes distracted by thoughts or feelings during the meditation period, the instruction is given to gently return one's attention to the mantra. A clinical standardized form of TM has been published by Carrington and lists several mantras to choose from. (14) TM has also been described as facilitating a basic relaxation response that may underlie its clinical effectiveness. (15) Marlatt and Marques were among the first to apply the practice of TM as an intervention for high-risk college student drinkers. (16) The promising initial results led Marlatt and his research team to conduct a randomized trial comparing TM with two control vinyasa yoga groups (muscle relaxation and daily quiet recreational reading, each for two 20-min periods daily). Results showed that all three conditions reported significant reductions in alcohol use and associated drinking problems. (17) In a second randomized trial, meditation and daily aerobic exercise were found to be equally effective in reducing alcohol consumption, with both groups reducing their drinking significantly more than a no-treatment control group. (8) These findings are congruent with the definition of exercise and meditation as "positive addictions" that can substitute for "negative addictions" involving alcohol and other drugs. (5) Vipassana meditation is rooted in traditional Buddhist teachings. (11) This 10-day course consists of many hours of daily meditation (alternating sitting and walking meditation periods) that are held in silence, except for the oral instructions given by the teachers. Instead of using a mantra, Vipassana students focus their awareness on the breathing process and on physical sensations that occur throughout the body ("body-scan" meditations). The course also includes a series of hour-long evening discourses that cover basic Buddhist principles, including the "Four Noble Truths" associated with the cause and cure of human suffering and the misidentification of the "self" as a separate autonomous being. Researchers at The Addictive Behaviors Research Center at the University of Washington recently conducted a study to evaluate the effectiveness of Vipassana meditation as a standalone treatment program for alcohol and drug problems among inmates in a minimal-security prison located in Seattle. (18,19) Inmates were case-matched to a control group consisting of prison residents who did not choose to take the 10-day Vipassana course and were assessed for alcohol/drug problems at a 3-month follow-up following release from incarceration. Results showed that prisoners who self-selected the meditation course showed significantly less alcohol and drug use at follow-up, compared with inmates in the control group. (18,19) Vipassana meditation is one of several techniques that are designed to enhance "mindfulness," often described as a heightened sense of awareness that is open, present-oriented, and nonjudgmental (enhanced acceptance of the "here and now") in its experiential quality. (6) Mindfulness practice has also been shown to be effective in reducing chronic pain and reducing relapse among patients treated for depression. (20,21) Both of these programs consist of eight weekly outpatient group sessions lasting 2 to 3 hours, plus a weekend "retreat" that offers a more sustained opportunity to practice meditation and to apply it as an intervention for either pain or depression symptoms. As an extension of these mindfulness-based interventions for pain and depression, researchers in our lab are proposing the development of a new cognitive-behavioral treatment program for the treatment of addictive behavior, "Mindfulness-Based Relapse Prevention" (MBRP). The overall goal of MBRP is to develop awareness and nonjudgmental acceptance of thoughts, sensations, and emotional states through the practice of mindfulness meditation, and to practice these skills as a coping strategy in the face of high-risk trigger situations for relapse. (22) Teaching clients about the application of mindfulness skills to the experience of craving is an important tool in terms of promoting awareness and acceptance of physical reactions to substance withdrawal. In this 8-week outpatient group program, participants are taught specific relapse prevention strategies (enhancing self-efficacy to cope with high-risk situations for relapse, challenging positive outcome expectancies, and learning relapse management skills) in combination with setting up a regular mindfulness practice. Repeated exposure to being mindful in high-risk situations without giving into alcohol or drug use in the presence of substance-related cues should enhance self-efficacy and cognitive coping capacity. One example of how mindfulness meditation can be helpful in preventing relapse is known as "urge surfing." (23) In this procedure, clients are taught to visualize the urge or strong craving as an ocean wave that begins as a small wavelet that gradually increases in magnitude until it builds up to a large cresting wave. Using the awareness of one's breath as a 'surfboard,' the client's goal is to surf the urge by allowing it to first rise up and decline without being "wiped out" by giving into the urge. Clients are told that most urges are classically conditioned responses that are triggered by environmental cues and emotional reactivity. As with an ocean wave, the conditioned response grows in intensity until it reaches a peak level of craving. By successfully surfing the urge, the addictive conditioning is weakened along with an enhancement of the client's self-efficacy and acceptance. The process of incorporating a mindfulness practice and learning to accept and tolerate urges is compatible with the process of developing a repertoire of coping skills within relapse prevention therapy. The empirical literature on approaches that utilize some form of meditation is promising and may provide an efficacious, low-cost alternative or supplement to existing treatments for substance use problems. In addition, research suggests that these approaches are not only related to reductions in substance use, but may also lead to improvements in psychosocial functioning, and may extend the duration of treatment effects by providing the skills to prevent relapse. References 1. Khantzian EJ. The self-medication hypothesis of substance use disorders: a reconsideration and recent applications. Harv Rev Psychiatry 1997;4:231-244. 2. Blume AW, Schmaling KB, Marlatt GA. Revisiting the self-medication hypothesis from a behavioral perspective. Cogn Behav Pract 2000;7:379-384. 3. Carey KB, Carey MP. Reasons for drinking among psychiatric outpatients: relationship to drinking patterns. Psychol Addict Behav 1995;9:251-257. 4. Chutuape MA, deWit H. Preferences for ethanol and diazepam in anxious indiviudals: An evaluation of the self-medication hypothesis. Psychopharmacology 1995;121:91-103. 5. Glasser W. Positive Addiction. New York, Harper and Row, 1976. 6. Marlatt GA Addiction, mindfulness, and acceptance. In: Hayes SC, Jacobson NS, Follette VM, et al. Acceptance and Change: Content and Context in Psychotherapy. Reno, Context Press, 1994, pp 175-197. 7. Sayette MA, Shiffman S, Tiffany ST, et al. The measurement of drug craving. Addiction 2000;95:189-210. 8. Murphy TJ, Pagano RR, Marlatt GA. Lifestyle modification with heavy alcohol drinkers: effects of aerobic exercise and meditation. Addict Behav 1986;11:175-186. 9. Hayes SC, Wilson KG, Gifford EV, et al. Experimental avoidance and behavioral disorders: a functional dimensional approach to diagnosis and treatment. J Consult Clin Psychol 1996;64:1152-1168. 10. Hayes SC, Strosahl KD, Wilson KG. Acceptance and Commitment Therapy: An Experiential Approach to Behavior Change. New York, Guilford Press, 1996. 11. Hart W. The Art of Living: Vipassana Meditation: As Taught by S. N. Goenka San Francisco, Harper and Row, 1987. 12. Marcus JB. Transcendental Meditation: A new method of reducing drug abuse. Drug Forum 1974;3:113-136. 13. Marlatt GA, Kristeller JL. Mindfulness and meditation. In: Miller WR. Integrating Spirituality into Treatment: Resources for Practitioners. Washington, DC, American Psychological Association, 1999, pp 67-84. 14. Carrington P. Clinical Standardized Meditation. Kendall Park, Pace Educational Systems, 1979. 15. Benson MDH. The Relaxation Response. New York, William Morrow, 1975. 16. Marlatt GA, Marques JK. Meditation, self-control, and alcohol use. In: Stuart RB. Behavioral Self-Management. New York, Brunner/Mazel, 1977, pp 117-153. 17. Marlatt GA, Pagano RR, Rose RM, et al. Effects of meditation and relaxation training upon alcohol use in male social drinkers. In: Shapiro DH, Walsh RN. Meditation: Classic and Contemporary Perspectives. New York, Aldine, 1984, pp 105-120. 18. Bowen S, Witkiewitz K, Dillworth T, et al. Mindfulness meditation and substance use in an incarcerated population. Psychol Addict Behav 2006;20:343-347. 19. Marlatt GA, Witkiewitz K, Dillworth TM, et al. Vipassana meditation as a treatment for alcohol and drug use disorders. In Hayes SC, Follette VM, Linehan MM. Mindfulness and Acceptance: Expanding the Cognitive-Behavioral Tradition New York, Guilford Press, 2004. 20. Kabat-Zinn J. Full Catastrophe Living. New York, Delacorte, 1990. 21. Segal ZV, Williams JMG, Teasdale JD. Mindfulness-Based Cognitive Therapy for Depression: A New Approach to Preventing Relapse New York, Guilford Press, 2002, pp 175-197. 22. Witkiewitz K, Marlatt GA. Mindfulness-based relapse prevention for alcohol and substance use disorders: the meditative tortoise wins the race. Journal of Cognitive Psychotherapy 2006;19:221-228. 23. Marlatt GA. Buddhist philosophy and the treatment of addictive behavior. Cogn Behav Pract 2002;9:44-50. In spite of the cost of living, it's still popular. --Kathy Norris G. Alan Marlatt, PhD, and Neharika Chawla, MS Addictive Behaviors Research Center, Department of Psychology, University of Washington. Reprint requests to Alan G. Marlatt, PhD, University of Washington; Addictive Behaviors Research Center, 210 Guthrie Annex III. Seattle, WA 98195. Email: [email protected] https://www.thefreelibrary.com/Meditationandalcoholuse.-a0162977433
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Cele|bitchy | Jennifer Garner & Ben Affleck file for divorce, insist there was no 'catalyst'
Nearly two years after nanny gate and countless are-they-or-aren't-they news cycles, Ben Affleck and Jennifer Garner have filed for divorce. This comes yoga flow video a couple of months after Affleck completedrehab and from all outside appearances it's amicable. They both filed pro se, which means without lawyers, and their filings mirrored each other's. Of course there are lawyers involved behind the scenes as TMZ explains, but this is the path of least resistance apparently. They did not have a prenup which means that earnings will be split 50/50. A financial settlement still needs to be negotiated. Here's TMZ's report Both Jen and Ben filed pro per -- without a lawyer. Her petition and his response mirror each other completely. The petition and response were filed together, which means it was coordinated. They both want joint legal and physical custody of their 3 kids. As for spousal support, they left it open, so the judge could award it before the divorce becomes final. They do not list a date of separation, but in June 2015 they announced their separation. We've learned there is no prenup, which means all of their earnings during their marriage will be split 50/50, unless they agree otherwise. Ben made a lot more than Jen during the marriage. There are strong signals the case will not be handled in court, but rather by a mediator, especially by the way the docs were filed. This is the M.O. for... [celebrity lawyer] Laura Wasser, who has guided various celebrity couples through mediation and then has them file for divorce pro per. We're told Ben and Jen are still negotiating a financial settlement. The divorce could become final in 6 months. [From TMZ] Well I hope they did this as nicely as it sounds although I can't help but think something went down to make it happen this way. Maybe they had just exhausted all options of staying together though. People and Page Six quote insider sources who insists that's the case. Of course there have quotes. A source tells PEOPLE the filing is "super amicable." A separate source adds, "They always planned to divorce despite what people said. If you look at their first statement it says divorce not separate. They just did it the way they wanted to and did what was best for their kids. There was no catalyst, it was just time. Nothing has changed, they are and still will be putting their kids first." - From People "It was amicable. In California, one spouse has to serve the other, but they [technically] filed together without lawyers. It was as coordinated as can be," an insider told us... But a source told Page Six on Thursday, "Nothing's changed in the way they've dealt with their family and themselves . . . It's super amicable and they're moving forward together. The continuation of 'Will they or won't they?' has been speculation for everyone else -- but they've been working on what works for them and the family . . . and that's been their priority the entire time. But these two love each other and they have an immense amount of respect for each other." Another source told us Affleck is still living in the couple's home. "He's still at the house. They strive to be the best parents they can be. There's a strong mutual respect for each other, which you don't typically find with couples divorcing." - Page Six [From People and Page Six] Good for them. This is consistent with all their pr messages to date. I imagine there was drama behind closed doors but they're going to keep up appearances because that's important to them. Plus they genuinely try to spare their kids from that. I really hope Affleck is still sober and that he stays that way. photos credit: FameFlynet > http://www.celebitchy.com/531596/jennifer_garner_ben_affleck_file_for_divorce_insist_there_was_no_catalyst_/ "Avoiding getting shots of people's genitalia and other un-publishable angles was the most challenging part."
Shannon Stapleton, Reuters photographer When I was assigned to photograph a naked yoga session my first thought was: how am I going to illustrate this in a way that people will actually be able to publish? I had to take pictures of a room full of naked people without showing any frontal nudity, and I wanted to do the job in the most artistic way possible without allowing the images to become voyeuristic. When I arrived, I was pleasantly surprised to find both the yoga students and the instructor were totally open to what I was doing. They didn't seem to have any inhibitions about being photographed while naked - and while participating in a very strenuous yoga session at that. It was a good-sized studio and there was space to move around relatively freely in the room, where the heat was turned up very high. The energy was palpable. Even though I wasn't actually participating in the class, I felt as though I had had my own little workout once the hour-long session was over. Avoiding getting shots of people's genitalia and other un-publishable angles was the most challenging part, but I found that, by keeping a careful eye on the viewfinder, it was possible. After the shoot was over, I was confident that I had a nice set of images which portrayed the class in an elegant way and defined the positive, spiritual energy that emanated through the room. Everyone was clearly very comfortable with their nudity and being photographed didn't deter them as they focused on the class. Following the session, I had the class sign a model release form that would give us the right to use the photographs for our Reuters newswire service. Everyone signed with no hesitation. The edit was a difficult one - more difficult than actually shooting the pictures - and I spent several hours going through it with my manager Adrees Latif. As careful as I had been during the session to be aware of everything in the background, it proved hard to stop un-publishable items finding their way into the frames. After some time though, we were able to come up power yoga workout with a set of images that met our guidelines and we put out a series of images that I was very proud to see with my byline. During the process, someone asked me if I got naked as well. I politely said that I had declined. https://widerimage.reuters.com/story/yoga-butt-naked Dissatisfaction with 'What You have' and 'Who You are'
How and what we think color our feelings and experiences, loading them with ideas and concepts. When based on faulty views, it often lands us into the whirlpool of anxieties, apprehensions, imaginations and fantasies. In today's world where people are submerged in materialism and consumerism, family culture is giving way to aloof individualism, religious identity is only reflected by a set of distinct dogmas and where education means textbook knowledge dictated by needs of the job market it is difficult to find people with properly cultivated mind and right attitude towards who they are and life. The problem is further compounded by the nature of today's lifestyle. People are pushed into a high technology and fast-paced life whether they like it or not. It demands constant adjustments and gives a feeling of being driven. This instills a sense of insecurity and restless, generating stress and tension. While it is difficult to change the society suddenly, it is possible to bring necessary changes at the individual level to enjoy some peace and satisfaction. The practice of mindfulness or Vipassana meditation which is based on mindfulness, makes it possible to maintain sanity in the highly insane world by properly cultivating the mind. Disciplined and Cultivated Mind A cultivated mind is a disciplined mind. It doesn't react to what is happening around it but responds at the right time and in the right manner. It is sharp enough to recognize various feelings and emotions oozing from within and notices the flow of thinking dictated by them but does not react impulsively on it. It is a mind which is aware of the consequences of its actions and would refrain from all acts that create ill-will and harm him or others. It is a mind that knows itself fairly well and tries to operate within its capacity. In nutshell, a cultivated mind is a discerning mind that operates from insight of practical reality. I know from personal experience of over last 20 years that the regular practice of mindfulness can transform people if they practice sincerely. What is Mindfulness The art of mindfulness is the gift of Buddha to the humanity 2500 years ago. The word 'mindfulness' attempts to capture the essence of the ancient word 'Sati', from the Pali language spoken by the Buddha. Other words (and phrases) pointing to the sense of "Sati" are attentiveness, awareness, alertness, conscious awareness, presence of mind, mental presence, present centeredness, etc. English dictionaries typically define mindfulness as "a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations." - Online Oxford Dictionary However, the best way to grasp the concept correctly is to learn mindfulness (or 'insight') meditation under an experienced Teacher. That is, someone who practices and knows the subtleties of the practice - it is quite different from book knowledge. Rather than dwelling in the past or the future, mindfulness offers the art of 'living' in the present moment in a non-reactive and non-judgmental manner. Only in the 'present moment', you have the power to make changes to the situations affecting you. Nothing can be done in the future or past, as we don't and can't live there! If you can grasp this, you have grasped the art of living. But you have to practice and train to live mindfully. It is an applied mental technology that needs reprogramming the mind. It's a great tool for habit correction. Mindfulness improves Concentration People normally fancy having good concentration - a one-pointed mind. The attempt involved is usually choosing an object (mantra, image, holy word, etc) and then trying to 'force' the mind to stay on the object by pushing aside everything that crosses the mind. Mindfulness, on the contrary, operates through accepting, observing and letting go whatever comes in the mental sky. It involves no force or struggle. The only effort is to keep the mind in the 'present moment'. Whenever attention goes astray you become mindful and it comes back in the 'present'. Therefore, mindfulness means having the mind and the body together in the present moment. When mindfulness blossoms the mind is a perfectly detached knower and equanimous. Such a mind is ideal for practice of vipassana meditation leading to development of 'insight.' Developing the faculty of mindfulness helps in the development of concentration also. If the awareness is well developed it quickly notices the distractions and you pull-back to the object of attention. It means better concentration (less time is spent in mental distractions). This in turn assists the development of mindfulness. Mindfulness From the beginners' perspective mindfulness involves two things: (1) to maintain the presence of mind in the present moment and (2) be neutral and non-judgmental towards thoughts, feelings and perceptions [everything that arises in the mind]. Now let us see the practical descriptions of mindfulness in different ways so that its meaning becomes clearer and clearer. 1. Mindfulness involves seeing things as they really are, not as one would like them to be. You just perceive without adding or subtracting anything. You try keeping it "mere observation" and "bare observation". You train to see all thoughts or feelings without judgment or evaluation. 2. It is an impartial watchfulness without prejudice or bias. You merely perceive and take note. You don't cling to good mental states and don't try to push away the bad ones. You train not to form opinions or ideas. You don't play favorites. You merely register like a camera! 3. Mindfulness is developing present-centeredness. It is the observation of what is happening right here and right now. It is riding the ever-flowing wave of time and staying in the present moment and watching everything from there. It is staying clear of the memories of the past or ideations of the future - no ruminating, no dreaming and no imagination. 4. Mindfulness is being ever ready to observe whatever comes up in the present moment in whatever form. It also involves letting go of the present moment as it turns past. Thus, it is observing and letting go simultaneously without break (continuously). It is a wakeful experience of life, an alert but detached participation in the ongoing process of living. 5. Mindfulness is a relaxed attention in which "nothing can offend". You are surprised by nothing and shocked by nothing. You remain neutral to everything. It is a mental ability to observe without criticism or evaluation. With this ability, you see things without preference or prejudice. You suppress nothing, promote nothing. You don't decide or take sides. You affect nothing; and nothing affects you. When we let go of wanting something else to happen in the moment, we take a step towards embracing the 'here and now.' 6. Mindfulness is knowing, but not thinking - you can 'know' that you are thinking and even watch the birth of a thought, it duration of stay and its disappearance. Of course, it needs training. During practice you will be required to catch the mind thinking. It is merely watching or observing without getting carried away by thoughts, memories, or concepts. It forms the foundation of Vipassana (or insight) style of meditations. 7. Mindfulness means registering experiences, but not comparing them. It does not evaluate, label, or categorize them. It is not reflection or analysis. Instead, it is a direct experience of reality as it unfolds, keeping away the thinking or evaluating processes. 8. In mindfulness meditation you watch the universe within, paying no attention to the world outside. In meditation, you are your own laboratory. The internal universe is constantly giving you a wealth of information on the dynamics of how you relate to anything and everything. Now you have the opportunity to witness it. Thus, it is an impartial examination of the constantly changing inner world. It results in correction of your attitudes and gives you a new way of being in a detached manner - which implies enhanced degree of freedom. Your disengagement with yourself is liberation. Simple! You don't have to be a Saint or recluse to experience LIBERATION - it is right here and right now!! 9. As a meditator, you are both the observer and your own object of observation simultaneously. You start out as a doer who does everything habitually - whether thinking, deciding, or reacting. Mindfulness promotes you as a "watchman" who observes or as a "witness" who merely witnesses. With practice, the role of "witness" takes precedence and the "doer" becomes subordinate. You begin to react less and respond more. It is sign of a real strong personality! 10. Mindfulness weakens the egoistic attitude of "I am doing" or "I am deciding" and frees you from identification and provides space to shape a neutral behavior. It is seeing everything without reference to the concepts of 'me', 'my' or 'mine'. For instance, if there is headache, an ordinary mind would say, "I have a headache." But if trained in mindfulness, you would simply note it as some kind of sensation in the head, rather than labeling them as headache or pain. You are no longer carrying the burden of 'I'. This is a very important shift in the attitude. You learn to see sensations and feelings for what they are - impermanent. Has any headache ever lasted forever? 11. Mindfulness is like sitting beside a river and watching the water flow. You watch the flow of thoughts, feelings, ideas, and tendencies as they appear in the mind and go. It is a dynamic process of examining the https://www.pinterest.com/travlinyogini/yoga/ flow of life, firmly established in the "here and now". Mindfulness is all about 'knowing' from a safe distance. As opposed to the driving seat of a 'doer' you settle down in the backseat as a mere 'watcher' or 'knower.' You mentally step aside to watch the traffic of desires, cravings and aversions and say, "Oh, this is how things are and this is how I really am." you realize that unless you hook on to them (with likes or dislikes) they merely appear to go away. There is no 'me' in a state of pure mindfulness. 12. Mindfulness is observing the passing flow of experience moment by moment. It is observing all mental-physical phenomena taking place inside right now. It is seeing the true nature of all phenomena - arising, staying for some time, and passing away - impermanence. It is only through actual training in mindfulness you can 'realize' impermanence; else it remains an illusory and obscure concept - given by the Buddha and debated by intellectuals. Yes, there is a big difference between 'knowing' with the mind and 'realizing' with experience. This is exactly the same difference as you find between a preacher who only 'preaches the words' and a saint who actually 'lives the preaching'! How Mindfulness Benefits You In mindfulness meditation, your inner universe is your laboratory. You start out as a doer who does everything - thinks, feels, decides and reacts. Mindfulness promotes you as a "witness" who merely observes. With practice, the role of "witness" takes precedence and the "doer" becomes subordinate. You begin to react less and respond more. It gives you freedom and wisdom to shape your behavior. It leads to improvements in your cognitive functioning; you don't over generalize (things are actually not that bad), you are aware but don't react because you can tolerate unpleasant thoughts and feelings. It allows you space and freedom to choose your response as opposed to habitual reactions. The practice of mindfulness relaxes the sympathetic nervous system (fight or flight) which is believed to be responsible for 'nerve' related health problems such as blood pressure, heart disease, digestive tract, chronic pain etc. It also promotes alpha brainwaves and increases heart/brain synchronization. Summary Mindfulness broadly relates to these four attributes: Impartial watchfulness, choice-less observation, and seeing the reality as it is - in the present moment. It provides you the real perspective and understanding of yourself. The state of mindfulness enables you to see yourself exactly as you are, you see your own selfish behavior, and you clearly see how your likes and dislikes dictate your actions. You begin to realize how you hurt yourself and others. Mindfulness pierces through the layer of lies that you normally cover yourself with. You clearly see your vulnerable self behind the persona designed to deceive others. As a result, you begin to live more closer to who you really are shedding the burden of artificial living. https://hubpages.com/health/12-Ways-to-Describe-Mindfulness-for-Beginners |
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