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About Mindfulness | Master the Breath
Beginner Exercises | Creative Visualization
Sample a Chapter | Find Your Mantra
Glossary of Terms
About Mindfulness | Master the Breath
Beginner Exercises | Creative Visualization
Sample a Chapter | Find Your Mantra
Glossary of Terms
Mindfulness is simply being aware of what’s happening right now. Enjoying on to the pleasant feelings without holding on when it changes (which it will) and being with the unpleasant without fearing it always being this way (which it won’t).
SAMPLE CHAPTER - SCIENCE
Neuroplasticity
There is an area of neuroscience that studies the effect of thoughts on the brain. It’s called neuroplasticity. Researchers believe that our thoughts can change the structure and function of our brains and Neuroplasticity is therefore the ability of the brain to adapt and change. “Neuro” is for the nerve cells, or neurons, and “plastic” refers to the modifiable nature of our brain and nervous system.
There is no all-inclusive theory in the different frameworks and systems in the study of neuroplasticity. However, researchers often describe neuroplasticity as “the ability to make adaptive changes related to the structure and function of the nervous system." Two types of neuroplasticity are often discussed: structural neuroplasticity and functional neuroplasticity.
Structural Plasticity
Structural plasticity is the brain's ability to change its neural connections. New neurons are constantly produced and then integrated into the CNS (central nervous system) throughout your lifespan. Researchers use multiple imaging methods like MRI (magnetic resonance imaging) and CT (computerized tomography) CT) to study the structural changes.
Structural neuroplasticity studies the effect of internal or external stimuli on the brain’s matter reorganization. The changes of the grey matter proportion or strength are examples of structural neuroplasticity.
Functional Plasticity
Also known as synaptic plasticity, functional is the brain's ability to alter and adapt the communication between neurons. Changes often occur due to activities like:
Studies have shown that activity like juggling, video-games, or music training are associated with functional plasticity. The adult brain is not entirely hardwired with fixed neural circuits. There are cortical and subcortical rewiring of circuits in response to training as well as injury.
Neurogenesis
There is solid evidence that neurogenesis (birth of brain cells) occurs in the adult brain and persists into old age. Neurogenic evidence is centered in the hippocampus and olfactory bulb, but research says the other parts of the brain like the cerebellum may be affected. Unfortunately the degree of rewiring by introduction of new neurons in established circuits is not known and redundancy is possible.
There is evidence of active reorganization of the synaptic networks in interrelated structural structures like the cerebral cortex. This process is currently being studied on a molecular and ultrastructural level. Theories are being presented on how experience can influence the synaptic organization and how memory and learning are associated.
A number of studies have linked meditation practice to differences in cortical thickness or density of gray matter. One of the most well-known studies was led by Sara Lazar of Harvard University, in 2000. Also, Richard Davidson, a neuroscientist at the University of Wisconsin, has led experiments in association with the Dalai Lama on the effects of meditation on the brain. His results suggest that long-term or short-term practice of meditation results in different levels of activity in brain regions. These qualities include attention, anxiety, depression, fear, anger, and the ability of the body to heal itself. Research suggests that functional changes may be caused by changes in the physical structure of the brain.
Aerobic exercise promotes adult neurogenesis by increasing the production of neurotrophic factors. These factors are compounds that promote growth or survival of neurons such as:
Exercise-induced neurogenesis happening in the hippocampus results in measurable improvements in spatial memory. Consistent aerobic exercise over a period of several months results in clinically significant improvements in executive function or the "cognitive control" of behavior. Furthermore it results in increased gray matter volume in multiple brain regions specifically areas that affect cognitive control. The structures that show the greatest improvements in gray matter volume are the prefrontal cortex and hippocampus. There are moderate improvements seen in the anterior cingulate cortex, parietal cortex, cerebellum, caudate nucleus, and nucleus accumbens. Higher physical fitness scores result in better executive function, faster processing speed, and an increased volume in the hippocampus, caudate nucleus, and nucleus accumbens.
Thoughts have the power to change the brain structure so what effect does positivity and negativity have on the brain?
Capacity for Change
Your brain has the capacity to change throughout your lifetime due to brain plasticity.
The brain can continue to form new brain cells via a process known as neurogenesis. These new neurons originate deep in the brain and migrate to other brain areas, where they form new connections with other neurons
Neuroplasticity refers to the brain’s ability to change its structure and function in response to experience or damage. Neuroplasticity enables us to learn and remember new things and adjust to new experiences.
Research shows that the adult brain can generate new nerve cells and incorporate them into neural circuits. These neurons are believed to be important for learning, memory, and responding to stress.
Enriching your mind by learning new things rewires your brain. Learning causes changes in your “memory campus," or the hippocampus. The effect applies to both young and old.
Every time we practice an old skill or learn a new one, existing neural connections are strengthened and then with time the neurons create more connections to other neurons. Even new nerve cells can be generated.
Learning new things increases visible gray matter in the brain.
Historically, scientists have always believed that the brain, like physical development, reached maturity, it ceased to grow or develop in any way. Modern science is antithetical to this and recent research continues to show how the human brain is in a constant state of change. New experiences impact our neural circuitry and that over the course of life, the brain network map demonstrates evidence of new and changing pathways. When trauma is encountered, the brain changes in response to the event in order to cope and adapt to the situation.
Positive Thoughts
Every thought you have releases some type of chemical in your brain. When you are thinking positive thoughts and feeling happy, cortisol is decreased and your brain produces serotonin, which creates a feeling of well-being. When serotonin levels are normal you feel happy, calmer, less anxious, more focused and more emotionally stable.
Dopamine is a neurotransmitter and it helps control the brain’s reward system and pleasure center. Dopamine is spread through the brain by specialized nerve cells when a person achieves some kind of reward, such as by satisfying hunger and thirst, winning a game, or passing an examination. Dopamine is often called a “reward hormone” and it gives feelings of buoyant optimism, energy, power, and knowledge. When people consciously practice gratitude they get a surge of dopamine and they experience a brightening of the mind.
Daniel Goleman author of “Focus: The Hidden Driver of Excellence” states that the brain has heightened prefrontal activity and positivity resulting in enhanced mental functions such as creative thinking, cognitive flexibility, and even faster processing. Positive emotions actually widen our span of attention and it also changes our perception and focus. With happy thoughts we experience brain growth through reinforcement and generation of new synapses. The prefrontal cortex is where all mind/brain functions unite and are sent out to other parts of the brain or transmitted to parts of the body. The prefrontal cortex is the switch that regulates the signals from the neurons. It allows you to think about what you are doing at the time. It permits you to control your emotions through your limbic brain. Since it allows you to focus, it also gives you time for being aware of your own thought processes. Repetitive positive thought and positive activity can rewire your brain and strengthen brain areas that stimulate positive feelings.
Benefits to Positive Thought
Studies show that positive thinking is good for both our mental and physical health. According to the Mayo Clinic, the health benefits of positive thinking may include:
Thinking positively simply makes us feel better. We have more self-confidence when we focus on things we actually like about ourselves rather than narrowing in on all of our self-criticisms. Thinking positively helps keep us out of negative thinking patterns, such as rumination that can lead to more self-hatred and depression.
The brain draws metabolic energy away from the prefrontal cortex when you are processing negative thoughts. With these thoughts, the brain can’t perform at high or even normal capacity. When stressed or scared, you can’t properly take in and process new material and you can’t think creatively. Stress can alter plasticity in the nervous system, particularly in the limbic system. Brain scan studies have shown that negative thoughts reduce activity in the cerebellum, which controls coordination, balance, working relationships with others and the speed of thought.
The thalamus is responsible for sending sensory and motor signals to the rest of the body but it does not understand that negative thoughts aren’t the same as real danger. When you think negative thoughts, the thalamus assumes that it needs to prepare the body to flee. As a result, our bodies experience body stress symptoms like a rapid heartbeat, elevated blood pressure, and a state of heightened arousal.
The frontal lobe houses the prefrontal cortex and it decides the amount of attention to pay to something based on its importance and how you feel about it. If you focus on negativity more synapses and neurons will be created to support your negative thought process. Negative thoughts will actually slow down the brain’s ability to function and it prevents cognitive functioning.
Negative Thoughts slow down your brain coordination. They make it difficult to process your thoughts properly which prevents you from devising solutions. They stifle your creativity which prevents out of the box problem resolutions. They impact the left temporal lobe (fear factor) which affects mood, memory and impulse control. Negative thinking is not healthy and your brain won’t let you be happy with them.
According to Dr. Rick Hanson, neuroscientist and author of Hardwiring Happiness, our brains process positive stimuli very differently from negative stimuli. Hanson explains that the amygdala, which is like an alarm system in our brains, “uses about two-thirds of its neurons to look for bad news,” Hanson writes. “Once it sounds the alarm, negative events and experiences get quickly stored in memory — in contrast to positive events and experiences, which usually need to be held in awareness for a dozen or more seconds to transfer from short-term memory buffers to long-term storage.” In order for positive thoughts to hold up to equally intense negative ones, we need to purposely focus on them for much longer. And our brains get used to certain patterns of thought. So, the more negatively we think, the more automatic the process of thinking negatively becomes, and the more difficult it becomes to break out of that pattern and start thinking positively
Positive thoughts increase the synapses (areas connecting neurons) which in increases mental productivity by improving cognition. Your ability to pay attention and to focus will intensify enabling you to think and analyze better. Positivity improves your ability to solve problems and finally it enhances your creativity and your work will demonstrate the results.
Train your mind to see the good in everything. Positivity is a choice. You are in control of your life and it is a choice only you can make. Your happiness depends on the quality of your thoughts. Thinking positively relieves stress, improves mood, inspires motivation and simply makes you feel good.
7 Types of Negativity to Put to Rest
Seeking perfectionism is unrealistic and unattainable. You will always feel less than when you don’t achieve it.
Let it go.
Casting judgement on yourself and others will cause you to only focus on the negative and not see the positive.
Let it go.
Self-doubt is like a weed that when watered with negative thoughts will grow out of control. Yank it up by the roots.
Let it go.
Assuming the worst by thinking it will never get better is guaranteeing that it never gets better. Thinking this way destroys hope and faith.
Let it go.
Worrying about things that are not in your control will bring you stress and anxiety. Worrying changes nothing.
Let it go.
Complaining focuses your attention on the negative and sets you up for unhappiness and discontent.
Let it go.
You can’t control everything and when you try and inevitably fail you will only blame yourself.
Let it go.
Neuroplasticity
There is an area of neuroscience that studies the effect of thoughts on the brain. It’s called neuroplasticity. Researchers believe that our thoughts can change the structure and function of our brains and Neuroplasticity is therefore the ability of the brain to adapt and change. “Neuro” is for the nerve cells, or neurons, and “plastic” refers to the modifiable nature of our brain and nervous system.
There is no all-inclusive theory in the different frameworks and systems in the study of neuroplasticity. However, researchers often describe neuroplasticity as “the ability to make adaptive changes related to the structure and function of the nervous system." Two types of neuroplasticity are often discussed: structural neuroplasticity and functional neuroplasticity.
Structural Plasticity
Structural plasticity is the brain's ability to change its neural connections. New neurons are constantly produced and then integrated into the CNS (central nervous system) throughout your lifespan. Researchers use multiple imaging methods like MRI (magnetic resonance imaging) and CT (computerized tomography) CT) to study the structural changes.
Structural neuroplasticity studies the effect of internal or external stimuli on the brain’s matter reorganization. The changes of the grey matter proportion or strength are examples of structural neuroplasticity.
Functional Plasticity
Also known as synaptic plasticity, functional is the brain's ability to alter and adapt the communication between neurons. Changes often occur due to activities like:
- The malfunction or damage of neurons
- The transfer of functions from one part of the brain to another part for recovery of behavioral or physiological processes.
- Long-term potentiation (LTP) and long-term depression (LTD) for synaptic plasticity associated with memory.
Studies have shown that activity like juggling, video-games, or music training are associated with functional plasticity. The adult brain is not entirely hardwired with fixed neural circuits. There are cortical and subcortical rewiring of circuits in response to training as well as injury.
Neurogenesis
There is solid evidence that neurogenesis (birth of brain cells) occurs in the adult brain and persists into old age. Neurogenic evidence is centered in the hippocampus and olfactory bulb, but research says the other parts of the brain like the cerebellum may be affected. Unfortunately the degree of rewiring by introduction of new neurons in established circuits is not known and redundancy is possible.
There is evidence of active reorganization of the synaptic networks in interrelated structural structures like the cerebral cortex. This process is currently being studied on a molecular and ultrastructural level. Theories are being presented on how experience can influence the synaptic organization and how memory and learning are associated.
A number of studies have linked meditation practice to differences in cortical thickness or density of gray matter. One of the most well-known studies was led by Sara Lazar of Harvard University, in 2000. Also, Richard Davidson, a neuroscientist at the University of Wisconsin, has led experiments in association with the Dalai Lama on the effects of meditation on the brain. His results suggest that long-term or short-term practice of meditation results in different levels of activity in brain regions. These qualities include attention, anxiety, depression, fear, anger, and the ability of the body to heal itself. Research suggests that functional changes may be caused by changes in the physical structure of the brain.
Aerobic exercise promotes adult neurogenesis by increasing the production of neurotrophic factors. These factors are compounds that promote growth or survival of neurons such as:
- Brain-derived neurotrophic factor
- Insulin-like growth factor 1
- Vascular endothelial growth hfactor
Exercise-induced neurogenesis happening in the hippocampus results in measurable improvements in spatial memory. Consistent aerobic exercise over a period of several months results in clinically significant improvements in executive function or the "cognitive control" of behavior. Furthermore it results in increased gray matter volume in multiple brain regions specifically areas that affect cognitive control. The structures that show the greatest improvements in gray matter volume are the prefrontal cortex and hippocampus. There are moderate improvements seen in the anterior cingulate cortex, parietal cortex, cerebellum, caudate nucleus, and nucleus accumbens. Higher physical fitness scores result in better executive function, faster processing speed, and an increased volume in the hippocampus, caudate nucleus, and nucleus accumbens.
Thoughts have the power to change the brain structure so what effect does positivity and negativity have on the brain?
Capacity for Change
Your brain has the capacity to change throughout your lifetime due to brain plasticity.
The brain can continue to form new brain cells via a process known as neurogenesis. These new neurons originate deep in the brain and migrate to other brain areas, where they form new connections with other neurons
Neuroplasticity refers to the brain’s ability to change its structure and function in response to experience or damage. Neuroplasticity enables us to learn and remember new things and adjust to new experiences.
Research shows that the adult brain can generate new nerve cells and incorporate them into neural circuits. These neurons are believed to be important for learning, memory, and responding to stress.
- To foster the development of new neurons include more brain-friendly foods into your diet. Good choices are walnuts, eggs, salmon, and avocados. Other suggestions include getting plenty of sleep and participating in regular aerobic exercise.
Enriching your mind by learning new things rewires your brain. Learning causes changes in your “memory campus," or the hippocampus. The effect applies to both young and old.
Every time we practice an old skill or learn a new one, existing neural connections are strengthened and then with time the neurons create more connections to other neurons. Even new nerve cells can be generated.
Learning new things increases visible gray matter in the brain.
Historically, scientists have always believed that the brain, like physical development, reached maturity, it ceased to grow or develop in any way. Modern science is antithetical to this and recent research continues to show how the human brain is in a constant state of change. New experiences impact our neural circuitry and that over the course of life, the brain network map demonstrates evidence of new and changing pathways. When trauma is encountered, the brain changes in response to the event in order to cope and adapt to the situation.
Positive Thoughts
Every thought you have releases some type of chemical in your brain. When you are thinking positive thoughts and feeling happy, cortisol is decreased and your brain produces serotonin, which creates a feeling of well-being. When serotonin levels are normal you feel happy, calmer, less anxious, more focused and more emotionally stable.
Dopamine is a neurotransmitter and it helps control the brain’s reward system and pleasure center. Dopamine is spread through the brain by specialized nerve cells when a person achieves some kind of reward, such as by satisfying hunger and thirst, winning a game, or passing an examination. Dopamine is often called a “reward hormone” and it gives feelings of buoyant optimism, energy, power, and knowledge. When people consciously practice gratitude they get a surge of dopamine and they experience a brightening of the mind.
Daniel Goleman author of “Focus: The Hidden Driver of Excellence” states that the brain has heightened prefrontal activity and positivity resulting in enhanced mental functions such as creative thinking, cognitive flexibility, and even faster processing. Positive emotions actually widen our span of attention and it also changes our perception and focus. With happy thoughts we experience brain growth through reinforcement and generation of new synapses. The prefrontal cortex is where all mind/brain functions unite and are sent out to other parts of the brain or transmitted to parts of the body. The prefrontal cortex is the switch that regulates the signals from the neurons. It allows you to think about what you are doing at the time. It permits you to control your emotions through your limbic brain. Since it allows you to focus, it also gives you time for being aware of your own thought processes. Repetitive positive thought and positive activity can rewire your brain and strengthen brain areas that stimulate positive feelings.
Benefits to Positive Thought
Studies show that positive thinking is good for both our mental and physical health. According to the Mayo Clinic, the health benefits of positive thinking may include:
- Increased life span
- Lower rates of depression
- Lower levels of distress
- Greater resistance to the common cold
- Better psychological and physical well-being
- Better cardiovascular health and reduced risk of death from cardiovascular disease
- Better coping skills during hardships and times of stress
Thinking positively simply makes us feel better. We have more self-confidence when we focus on things we actually like about ourselves rather than narrowing in on all of our self-criticisms. Thinking positively helps keep us out of negative thinking patterns, such as rumination that can lead to more self-hatred and depression.
The brain draws metabolic energy away from the prefrontal cortex when you are processing negative thoughts. With these thoughts, the brain can’t perform at high or even normal capacity. When stressed or scared, you can’t properly take in and process new material and you can’t think creatively. Stress can alter plasticity in the nervous system, particularly in the limbic system. Brain scan studies have shown that negative thoughts reduce activity in the cerebellum, which controls coordination, balance, working relationships with others and the speed of thought.
The thalamus is responsible for sending sensory and motor signals to the rest of the body but it does not understand that negative thoughts aren’t the same as real danger. When you think negative thoughts, the thalamus assumes that it needs to prepare the body to flee. As a result, our bodies experience body stress symptoms like a rapid heartbeat, elevated blood pressure, and a state of heightened arousal.
The frontal lobe houses the prefrontal cortex and it decides the amount of attention to pay to something based on its importance and how you feel about it. If you focus on negativity more synapses and neurons will be created to support your negative thought process. Negative thoughts will actually slow down the brain’s ability to function and it prevents cognitive functioning.
Negative Thoughts slow down your brain coordination. They make it difficult to process your thoughts properly which prevents you from devising solutions. They stifle your creativity which prevents out of the box problem resolutions. They impact the left temporal lobe (fear factor) which affects mood, memory and impulse control. Negative thinking is not healthy and your brain won’t let you be happy with them.
According to Dr. Rick Hanson, neuroscientist and author of Hardwiring Happiness, our brains process positive stimuli very differently from negative stimuli. Hanson explains that the amygdala, which is like an alarm system in our brains, “uses about two-thirds of its neurons to look for bad news,” Hanson writes. “Once it sounds the alarm, negative events and experiences get quickly stored in memory — in contrast to positive events and experiences, which usually need to be held in awareness for a dozen or more seconds to transfer from short-term memory buffers to long-term storage.” In order for positive thoughts to hold up to equally intense negative ones, we need to purposely focus on them for much longer. And our brains get used to certain patterns of thought. So, the more negatively we think, the more automatic the process of thinking negatively becomes, and the more difficult it becomes to break out of that pattern and start thinking positively
Positive thoughts increase the synapses (areas connecting neurons) which in increases mental productivity by improving cognition. Your ability to pay attention and to focus will intensify enabling you to think and analyze better. Positivity improves your ability to solve problems and finally it enhances your creativity and your work will demonstrate the results.
Train your mind to see the good in everything. Positivity is a choice. You are in control of your life and it is a choice only you can make. Your happiness depends on the quality of your thoughts. Thinking positively relieves stress, improves mood, inspires motivation and simply makes you feel good.
7 Types of Negativity to Put to Rest
Seeking perfectionism is unrealistic and unattainable. You will always feel less than when you don’t achieve it.
Let it go.
Casting judgement on yourself and others will cause you to only focus on the negative and not see the positive.
Let it go.
Self-doubt is like a weed that when watered with negative thoughts will grow out of control. Yank it up by the roots.
Let it go.
Assuming the worst by thinking it will never get better is guaranteeing that it never gets better. Thinking this way destroys hope and faith.
Let it go.
Worrying about things that are not in your control will bring you stress and anxiety. Worrying changes nothing.
Let it go.
Complaining focuses your attention on the negative and sets you up for unhappiness and discontent.
Let it go.
You can’t control everything and when you try and inevitably fail you will only blame yourself.
Let it go.
www.mindfulbewell.com
A SERIES OF MINDFUL SELF-CARE GUIDES
Presented by Kairos of MindfulBell.Com and ByKairos.Com. In association with LAW publishing.
MY WRITING | MY BOOKS | MY DOWNLOADS
Copyright 2020, Kairos. www.bykairos.com
Presented by Kairos of MindfulBell.Com and ByKairos.Com. In association with LAW publishing.
MY WRITING | MY BOOKS | MY DOWNLOADS
Copyright 2020, Kairos. www.bykairos.com