Sleep, meditation and relaxation strategies for greater quality of life

Blog Post No. 54

13th November 2017

Copyright © Renata Taylor-Byrne 2017


Renata’s Coaching Blog: Developing resilience when you’re working on the front line in your job:

Coping with stress, anger, anxiety and depression…

Sleep, diet and exercise are critical…

~~~

Introduction

Front cover, 8Dealing with people is very enjoyable, and very demanding at the same time, isn’t it? Especially when you are dealing with people who are suffering from all the trials and tribulations that life has thrown at them.

How do you stay strong? You need all your energy to communicate with them and not become drained. And three of the most challenging conditions to deal with are the problems of anxiety, anger and depression, whether it’s experienced by yourself or other people.

My work is about helping others to grow in strength, creativity and happiness.  I do that in several ways: face to face coaching; and writing blogs; and (more recently) writing books.

What I have done most recently is to co-author a book with my husband, Dr Jim Byrne, which shows how our emotions of anxiety, anger and depression are very strongly affected by the food we eat, and the physical exercise we take, or fail to take!

We’ve put in some significant and surprising research findings which are therapeutic, because they show how we can better manage our energies and emotions so that we are stronger in ourselves. But also these findings can be used to help others.

I’m just about to begin the final proof-reading of that book, and then it will be available to you, via Amazon.

~~~

Moving on to sleep, relaxation and mediation

Sleep-book-coverBut as I mentioned in my last blog, I have now been reading Matthew Walker’s book called “Why we sleep”, which was published in September of this year. And I have been so shocked and stunned – by the many research findings that he quotes about why sleep is so important – that I have decided to write about his key findings, and to summarise them for everyone. I have also identified several other books which must be taken into account, and I have begun to do that research work and note taking.

I also intend to include research findings about the power of meditation and relaxation techniques in the book, because those three strategies are closely related; and support each other.

The benefits

Sleep, meditation and relaxation techniques can transform our experience of anger, anxiety and depression. This book will describe the ways that our resilience can be greatly enhanced by adequate sleep, daily meditation, and sound approaches to relaxation.

I’ll let you know when both books become available.

The Sleep/Meditation/Relaxation book will not be finished until I have found several ways to help you to put some new strategies into your life, to strengthen you, and to enhance the quality of your life.

Here is part of Walker’s message:

“Sleep is the single most effective thing we can do to reset our brain and body health each day”. (Walker 2017).

In the meantime, I strongly recommend Walker’s book, because, as he states, the importance of our sleep hasn’t been properly communicated to us by scientists. And when you look at the bare facts of the negative impact of the lack of sleep on us, it can be a real shock!

Conclusion

So if you want to live your life on a full tank of gas, then improving the quality of your sleep will make a big difference. If you have teenagers, the section of his book where he explains the needs of teenagers for more sleep than adults, is excellent and very helpful.

Sleeping -baby

See what you think of his book (and I swear I haven’t got any shares in his publishing company!)

So now, I must get back to proofreading our Diet and Exercise book; and then back to the sleep research!

renata-taylor-byrne-lifestyle-coachIf you need any help or support, you know where I am!

Happy snoozing,

Best wishes,

Renata

Renata Taylor-Byrne

Lifestyle Coach-Counsellor

The Coaching/Counselling Division

Email: renata@abc-counselling.org

Telephone: 01422 843 629

~~~

 

 

 

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Health, happiness and self-disciplined goals

Blog Post No. 157

23rd October 2017

Copyright (c) Dr Jim Byrne, 2017

Dr Jim’s Blog: Health and happiness are the most important goals in (a moral) life

~~~

Introduction

It’s been quite a while since I posted a blog, because I’ve been extremely busy.  I am still very busy, finishing off the writing of a new book, but I thought it was about time I shared some ideas with the world.  The main theme of this blog is health and self-healing, using food and physical exercise.

~~~

Writing about diet and exercise for mood control

Front cover, 8For the past few weeks, Renata and I have been writing our book which is titled, How to control your anger, anxiety and depression, using nutrition and physical activity.  We have finished writing the five sections, and I am working on constructing a comprehensive index for the back of the book, to make it optimally user-friendly, as a resource.

Several days ago I constructed the index section on diet and nutrition, and type of diets.  And, by finishing time last Friday, 20th, I had just completed a section on Essential fatty acids (EFAs). And today, Monday 23rd, I will begin to work on the index entries for the section on physical exercise.

~~~

Self-healing

Last Thursday, I turned my body, suddenly, while leaving my feet relatively stationary, and pulled a muscle in my back.  Did I run to the doctor?  No!  Did I get some ‘painkillers’ from the chemist?  No!

Why did I not go to the doctor?  Because the doctor would have simply recommended “painkillers”!

Why did I not buy my own painkillers from the chemist?  Because most of the painkillers used today are what are called NSAIDs (non-steroidal anti-inflammatory drugs). And the problem with NSAIDs is that they cause ‘leaky gut syndrome’, which not only allows whole molecules of food to enter the bloodstream, and trigger various forms of inflammation in the body (paradox of paradoxes!), but they also compromise the blood/brain barrier, which can precipitate mood disturbances!

So, what did I do with my terrible back pain?  I got out my copy of ‘Body in Action’, by Sarah Key, and did five of her exercises for improving the functioning of the muscles and joints in the lower back.  (I’ve done this several times in the past, and I know it always works).

I did the exercises on Thursday and Friday, and by Saturday the back pain had gone – completely!

~~~

Sharpening the saw

Rest and recuperation are very important parts of my self-management of health program.  So, on Saturday afternoon, and Sunday afternoon, I had a siesta (of three hours each time).  I had been feeling tired because of overworking on the index of our new book on how to control anger, anxiety and depression, using diet and exercise systems.

CreasespaceCover8, diet-nutrition.jpg

I also had a restful evening with Renata, and I was in bed by 9.45pm.

By 5.45am today (Monday 23rd Oct) I was fully rested, and so I got up and made my breakfast.  A solid bowl of chunky salad.

~~~

Food for health and mood control

Book-cover-frontI chopped up the following ingredients into small chunks, of perhaps 3 or 4 mm at the widest point:

3 oz of red cabbage; 6 oz of cucumber; 1 spring onion; 1 organic carrot; half an organic apple; and put them into a soup bowl.

(See the Appendix on Diet and Nutrition, in our book: Holistic Counselling in Practice.***)

Then, I added a teaspoon of Maca powder; a dessertspoon of ground flaxseed; two dessertspoon’s of mixed seeds (sunflower, pumpkin, ???), ten almonds, three walnuts, four hazelnuts; ten blueberries; 2 ozs of cooked beetroot (diced); two small tomatoes (halved); and half a kiwi fruit (diced).

I then added some brown rice miso, and some sauerkraut.

After consuming that breakfast, I meditated for 30 minutes.

~~~

Physical exercise for health and strength and mood control

Standing pose 2Let me now describe the exercises that I went on to do, after meditating:

Twenty minutes of Chi Kung exercises.

Followed by a couple of minutes of ‘The plank’ exercise, which is like ‘stationary press-ups’: https://youtu.be/kiA9j-dR0oM

Then I did my own press-ups and sit backs, for about 5 or 6 minutes.

I then moved on to do fifteen minutes of my old Judo Club calisthenics (or whole body warm up exercise), which combine strength training, stretching of muscles, and aerobic exercise, all in one.

Then ten minutes of Zhan Zhuang (pronounced Jam Jong, and meaning ‘Standing like a tree’).  These are body poses which work on our postural muscles, affecting strength and speed and balance. They create a calm and happy mental state.  And they also relax the body and establish whole-body connection.

powerspinFinally I did some strength training using the Powerspin rotator, to build arm, shoulder and upper body strength.

~~~

Reflections

This is clearly a time-consuming start to the day, compared with a bowl of cornflakes, a cup of coffee, and a brisk scratching of the head!

So why do I do it?

Because, I value my health above all things.  Without my physical health, I am unlikely to be happy.  And I am unlikely to be emotionally stable.

The people who do the least exercise, and who eat the worst diets, have the worst physical and mental health outcomes. (I have not seen a general medical practitioner for more than twenty-five years! And I am not about to start now!)

Most people leave their health (physical and mental) to chance, and to the vague belief that there are people who can “fix them up” when they fall apart.  Sadly this myth is totally misleading.  Once you’ve ruined your health – from sedentary lifestyle, poor sleep, and inadequate diet (such as one based on junk food, or an unbalanced diet, or too much alcohol [over the government limit], caffeine, sugary foods, gluten, and other toxic substances) – it is then ruined!  And a ruined body-brain is a burden to haul through life!

It takes self-discipline to get on a good diet, and to begin to do regular physical exercise, and to go to bed and have eight hours sleep, without mobile phones or laptops or tablets, and so on.  But the alternative to developing that self-discipline is a life ruined through serious illness, emotional distress, and early death.

Some people will argue with me, and insist that there are some things called “medicines” (and “surgeries”) which can be used to resuscitate their body-brain-mind once they have allowed it to fall into ill-health. The editors of What Doctors Don’t Tell You, strongly disagree with that fantasy!  See the article titled ‘Don’t trust me (I’m Big Pharma).***

~~~

POSTSCRIPT: Of course, it takes time to build up expertise in ‘extreme self-care’; and it’s a good idea to do that one step at a time.  Gradually, over a period of time, this will build up into significant changes, and huge improvements in health and happiness.  And you don’t ever have to adopt the kind of ‘monkish’ approach that suits me.  Some simple changes in what you eat, and how you exercise your body (brisk walking for 30 minutes per day is enough!), will make a huge difference over time.  You can find out more about how to begin these small, easy steps in our book: How to control your anger, anxiety and depression, using nutrition and physical activity.

honetpieIf you want me to help you to figure out how to live a happier, healthier, more emotionally buoyant life, then please contact me:

drjwbyrne@gmail.com

Telephone: 01422 843 629 (inside the UK)

or 44 1422 843 629 (from outside the UK)

~~~

I hope you have a very happy and healthy life!

Best wishes,

Jim

 

Dr Jim Byrne

Doctor of Counselling

ABC Coaching and Counselling Services

Telephone: 01422 843 629

Email: drjwbyrne@gmail.com

~~~

Why meditation is really good for you…

Blog Post No.6

Published on 18th September 2016 (Previously posted on 7th October 2015)

Copyright © Renata Taylor-Byrne 2015

Renata’s Coaching/Counselling blog: A *star* technique for enjoying your life more: Daily meditation

Introduction:

nata-5-jpg-w300h225In this blog I am going to explain why meditation is really good for you. It’s the mental equivalent of being on a very nutritious and healthy diet.

And it’s better for our bodies than going on holiday, or going shopping –because you feel good for longer and it doesn’t reduce your bank balance!

That’s a big claim, so I’d better explain why I think it’s so good for you. In order to do that I need to get a bit technical.

But firstly, let me clarify what I mean by ‘meditation’: Sitting quietly, clearing your mind of mental chatter, and focusing your attention in the here and now by counting your breaths in and out.  It’s that simple.  But you can always get more guidance on how to do it by consulting our How to Meditate page.***

~~~

Mental demands on our energy

In our daily lives, here are some examples of the mental demands we face:

# Starting the day with too much to do and too little time to do it.

# If you are married: Getting the kids dressed, breakfasted and ready for school – and keeping the mobile phone on, so you can be easily contacted

# Other people’s conversations (and problems), and responding to them appropriately

# TV and radio news which always give the bad news first, relentlessly

stress-at-work3# If you use a mobile phone: Text messages throughout the day – with good or bad news; and the ever-present threat of a bad/stressing phone call

# Emails waiting for us when we get to work

# Adverts trying to get us to buy things

# If you are a car driver: Other drivers’ behaviour on the roads

# The demands of the job when you get to work

# Your inner dialogue (mind chatter), as you prepare, respond and carry out your daily responsibilities

~~~

Have I missed anything out? Probably!

Our poor brains are deluged with information overload, and the messages don’t stop until we crawl, tired out, into bed, hoping for a decent night’s sleep.

By that time your body has got plenty of stress hormones (cortisol and adrenaline) circulating in it, so the quality of your sleep will be affected by them. That’s the bad news.

~~~

The good news: how meditation works

stop-stress2What meditation does is it switches off your stress response, and switches on the relaxation response.

The stress response is a natural, human response to all the daily challenges you’ve been facing. You’ve probably heard it referred to as the ‘fight or flight response’.  Your heart rate and breathing increase; your big muscles tense up to fight or run; your digestive system closes down, to conserve energy; your body/brain fills with cortisol and adrenaline, so it becomes difficult to think straight.

We’ve got 2 nervous systems in our body: the ‘sympathetic’ nervous system, which activates our ‘fight or flight’ response; and the ‘parasympathetic’ nervous system, which switches on when threats to us have passed.  The parasympathetic nervous system is also called the ‘rest and digest’ or ‘relaxation’ response.

These two systems alternate with each other, to keep a balance in the body – a bit like mixer taps for hot and cold water.

Meditation gets your body’s relaxation response activated which means that the feelings of stress drain away and the ‘rest and digest’ mechanisms start to operate in your body.

So your body stops producing cortisol, and switches to the relaxation part of your autonomic nervous system. Your digestion starts working again, your big muscles relax, and mental relaxation and whole-body rest take place.

~~~

Breath-counting – recommended by the Buddha:

school-meditation-008Begin by sitting quietly, with no external distractions. Switch off the TV or radio. Sit in a room which does not have any human activity going on. And focus your attention completely on your breathing, so that your thinking about yesterday and tomorrow close down.

Counting your breaths over and over for a period of time rests your brain and reconnects you to your body – to the regular rhythms of your breathing. And in this way your thoughts settle down, lose their power to disturb or run you ragged, and become mere thoughts which come and go, like clouds in the sky.

Meditation roots you more powerfully in the reality of your body and your current surroundings and less in the world of your thoughts.

You may quickly feel sleepy when you start meditating – this is a sign that your body needs rest and wants more sleep.

~~~

How do you do it?

the-buddha-copyYou sit still, in a quiet place, and slowly start counting your breaths from 1 to 4, over and over again. It’s as simple as that.  Count 1 on the in-breath; 2 on the out-breath; 3 on the in-breath; and 4 on the out-breath.  And repeat.  Slowly, slowly; let your rate of breathing slow down, and relax your body.

For more guidance, see our How to Meditate page.***

I suggest you try 10 minutes a day at first. Ten minutes of peace!

But as you get to feel the effects on your body I would suggest that you build up to 30 minutes a day. That will be really good for your mind and body.

You will be able to feel and experience the benefits for yourself, and may well want to go into the subject of meditation in more depth.

The Buddha recommended counting your breaths, but there are loads of different types of mediation.

~~~

Regular practice makes for successful meditation

meditation-effects-copyWhy meditate every day? You will only get the full benefits of meditation, and experience them for yourself, if you do it every day, because it takes time to reap the rewards, just like when you start an exercise programme.

Zig Ziglar once said: ‘People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily’.

The same applies to meditation.  Daily practice will strengthen your connection to your body, slow down your mind, build up your stamina and lower your blood pressure. The resultant increase in relaxation will mean that when you experience stressful events, you will be meeting them with a more relaxed body/mind. Therefore the stress response will be less powerful and you’ll recover more quickly.

And the only time the brain rests is when we’re meditating!

~~~

The benefits of meditating:

Here is a link to a website which has listed 100 of the benefits of meditation: http://www.lotustemple.us/images/Benefits_of_Meditation.pdf

And here is a more detailed account of how to meditate which my partner, Jim Byrne and myself, wrote some time ago: our How to Meditate page.***

How come such a beneficial technique isn’t more popular?

Well, firstly, you will need to get up earlier in the morning or carve out the time in your daily life, if you want to experiment with it.  And some people don’t like having to do that!

It’s not a quick fix, and some people are not very patient.  Give it time to work. The benefits will be worth the effort.  For examples: people have been able to give up hard drugs, cigarettes, lose weight, change their lives, start exercise routines, etc., through using this very simple technique.

meditation-benefits-copy

It is also very useful if you have difficulty getting to sleep at night or wake up in the middle of the night, worrying about past or future events. The simple practice of breath-counting will help you get off to sleep more quickly.

That’s all for now. I hope you find this helpful.

Best wishes,

Renata

Renata Taylor-Byrne

Coach-Counsellor

The Coaching/Counselling Division

Renata4coaching@btinternet.com

01422 843 629

~~~

Meditation for stress reduction

Renata’s Blog Post No.6

Written on 7th October 2015.  Posted here on 6th May 2016

Copyright © Renata Taylor-Byrne 2015-16

Renata’s Coaching/Counselling blog: The dramatic benefits of Daily meditation

Introduction:

Meditation-benefits.JPGIn this blog I am going to explain why meditation is really good for you. It’s the mental equivalent of being on a very nutritious and healthy diet.

And it’s better for our bodies than going on holiday, or going shopping –because you feel good for longer and it doesn’t reduce your bank balance!

That’s a big claim, so I’d better explain why I think it’s so good for you. In order to do that I need to get a bit technical.

But firstly, let me clarify what I mean by ‘meditation’: Sitting quietly, clearing your mind of mental chatter, and focusing your attention in the here and now by counting your breaths in and out.  It’s that simple.  But you can always get more guidance on how to do it by consulting our How to Meditate page.***

~~~

Mental demands on our energy

Meditation-effects.JPGIn our daily lives, here are some examples of the mental demands we face:

# Starting the day with too much to do and too little time to do it.

# If you are married: Getting the kids dressed, breakfasted and ready for school – and keeping the mobile phone on, so you can be easily contacted

# Other people’s conversations (and problems), and responding to them appropriately

# TV and radio news which always give the bad news first, relentlessly

# If you use a mobile phone: Text messages throughout the day – with good or bad news; and the ever-present threat of a bad/stressing phone call

# Emails waiting for us when we get to work

# Adverts trying to get us to buy things

# If you are a car driver: Other drivers’ behaviour on the roads

# The demands of the job when you get to work

# Your inner dialogue (mind chatter), as you prepare, respond and carry out your daily responsibilities

~~~

Have I missed anything out? Probably!

NataCrags005.jpgOur poor brains are deluged with information overload, and the messages don’t stop until we crawl, tired out, into bed, hoping for a decent night’s sleep.

By that time your body has got plenty of stress hormones (cortisol and adrenaline) circulating in it, so the quality of your sleep will be affected by them. That’s the bad news.

~~~

~~~

The good news: how meditation works

What meditation does is it switches off your stress response, and switches on the relaxation response.

The stress response is a natural, human response to all the daily challenges you’ve been facing. You’ve probably heard it referred to as the ‘fight or flight response’.  Your heart rate and breathing increase; your big muscles tense up to fight or run; your digestive system closes down, to conserve energy; your body/brain fills with cortisol and adrenaline, so it becomes difficult to think straight.

We’ve got 2 nervous systems in our body: the ‘sympathetic’ nervous system, which activates our ‘fight or flight’ response; and the ‘parasympathetic’ nervous system, which switches on when threats to us have passed.  The parasympathetic nervous system is also called the ‘rest and digest’ or ‘relaxation’ response.

These two systems alternate with each other, to keep a balance in the body – a bit like mixer taps for hot and cold water.

Meditation gets your body’s relaxation response activated which means that the feelings of stress drain away and the ‘rest and digest’ mechanisms start to operate in your body.

So your body stops producing cortisol, and switches to the relaxation part of your autonomic nervous system. Your digestion starts working again, your big muscles relax, and mental relaxation and whole-body rest take place.

~~~

Breath-counting – recommended by the Buddha:

Begin by sitting quietly, with no external distractions. Switch off the TV or radio. Sit in a room which does not have any human activity going on. And focus your attention completely on your breathing, so that your thinking about yesterday and tomorrow close down.

Counting your breaths over and over for a period of time rests your brain and reconnects you to your body – to the regular rhythms of your breathing. And in this way your thoughts settle down, lose their power to disturb or run you ragged, and become mere thoughts which come and go, like clouds in the sky.

Meditation roots you more powerfully in the reality of your body and your current surroundings and less in the world of your thoughts.

You may quickly feel sleepy when you start meditating – this is a sign that your body needs rest and wants more sleep.

~~~

How do you do it?

You sit still, in a quiet place, and slowly start counting your breaths from 1 to 4, over and over again. It’s as simple as that.  Count 1 on the in-breath; 2 on the out-breath; 3 on the in-breath; and 4 on the out-breath.  And repeat.  Slowly, slowly; let your rate of breathing slow down, and relax your body.

For more guidance, see our How to Meditate page.***

I suggest you try 10 minutes a day at first. Ten minutes of peace!

But as you get to feel the effects on your body I would suggest that you build up to 30 minutes a day. That will be really good for your mind and body.

You will be able to feel and experience the benefits for yourself, and may well want to go into the subject of meditation in more depth.

The Buddha recommended counting your breaths, but there are loads of different types of mediation.

~~~

Regular practice makes for successful meditation

Why meditate every day? You will only get the full benefits of meditation, and experience them for yourself, if you do it every day, because it takes time to reap the rewards, just like when you start an exercise programme.

Zig Ziglar once said: ‘People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily’.

The same applies to meditation.  Daily practice will strengthen your connection to your body, slow down your mind, build up your stamina and lower your blood pressure. The resultant increase in relaxation will mean that when you experience stressful events, you will be meeting them with a more relaxed body/mind. Therefore the stress response will be less powerful and you’ll recover more quickly.

And the only time the brain rests is when we’re meditating!

~~~

The benefits of meditating:

Here is a link to a website which has listed 100 of the benefits of mediation:http://www.lotustemple.us/images/Benefits_of_Meditation.pdf

And here is a more detailed account of how to meditate which my partner, Jim Byrne and myself, wrote some time ago: our How to Meditate page.***

How come such a beneficial technique isn’t more popular?

Well, firstly, you will need to get up earlier in the morning or carve out the time in your daily life, if you want to experiment with it.  And some people don’t like having to do that!

It’s not a quick fix, and some people are not very patient.  Give it time to work. The benefits will be worth the effort.  For examples: people have been able to give up hard drugs, cigarettes, lose weight, change their lives, start exercise routines, etc., through using this very simple technique.

It is also very useful if you have difficulty getting to sleep at night or wake up in the middle of the night, worrying about past or future events. The simple practice of breath-counting will help you get off to sleep more quickly.

That’s all for now. I hope you find this helpful.

Best wishes,

Renata

Renata Taylor-Byrne

Coach-Counsellor

The Coaching/Counselling Division

Renata4coaching@btinternet.com

01422 843 629

~~~