Relaxation technique helps with Covid-19

Blog post – 24th March 2020

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This famous daily relaxation technique will help you cope with Covid-19

By Renata Taylor-Byrne, Lifestyle Coach/Counsellor – Copyright 2020

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Introduction

CAT RELAXINGBecause of the very great seriousness of the present situation regarding Covid-19, we all need to stay in our homes as much as possible, to stop the spread of this virus.

So I thought that at this time, you may be interested in learning about a type of relaxation that has fantastic health benefits, which you could try out at home. It can be practised for a mere 20 minutes a day (longer if you want to combine it with a siesta) and it is brilliant!

You can do the exercise sitting in a chair, lying on the settee or lying on the floor.

It’s called Progressive muscle relaxation (PMR) and here are some of the health benefits:

* It reduces high blood pressure.

*It boosts your immune system, (crucial at a time like this).

* It relieves depression, anxiety, pain, heart disease, insomnia, panic attacks and digestion problems.

The creator of this technique was a doctor called Edmund Jacobson (1888 – 1983). He was a physiologist, and physician in psychiatry and internal medicine. He spent seventy years researching and developing the key insights of scientific relaxation, based on years of observing tension within the human body. Starting in 1908 at Harvard University, then Cornell, and after that Chicago University, he then set up his own institution in Chicago called the Laboratory for Clinical Physiology.

The build-up of tension in our bodies

Jacobson-sleep-bookMost people don’t realise that they become increasingly physically tense as they try to solve the daily problems of their lives. They use up lots of their physical energy just maintaining that tension. Because of this phenomenon, of accumulation, or building up of tensions in the body’s muscles, day in and day out, people develop anxiety, depression, and various physical illnesses.

It works like this: As we handle the daily tasks and challenges of life, physical tension slowly builds up in our bodies throughout the day, and this accumulating tension is further intensified by a steady bombardment of bad news via mobile phones, the TV and newspapers.

But how is physical tension linked to anxiety?

As you respond to some stressful event, this creates tension in your body, and feelings of anxiety in your brain-mind, which makes you wide awake, on full alert, ready to deal with what is ahead of us. This is the classic ‘Fight or flight’ response switching on to protect you. However, at the end of the day, those accumulated muscle tensions don’t just melt away as you get into bed and try to go to sleep. They can stop you getting to sleep and/or cause wakefulness during the night or early morning.

Some people try to get rid of physical tension and insomnia by taking sleeping tablets, which makes the situation worse. Nick Littlehales (2016)[1] states that one of the first jobs that a sports club will request him to do, when they call him in, is to get the sportsmen and women off sleeping tablets, because of the drain on the body’s energy that they inflict.

How bodily tension is reduced

Callout-1What Dr Jacobson developed was a simple technique which, if you practise it daily, will reduce your physical tension. It won’t work if you just do it from time to time. The system is very simple, and involves tensing a particular set of muscles, holding it for a few seconds, and then releasing the tension.  Each day, as you are doing the tension and release exercises, you will become more aware of what it feels like when you have tension in different parts of your body. And then you can slowly learn to release that tension. Day by day, your tension level reduces as you become aware of what you are doing to your body, as you go about your daily life.

And this reduction in levels of physical tension has beneficial effects throughout the body-bran-mind. People have more energy, less illness, reduced anxiety and depression; and this slowly transforms people’s self-confidence. They are able to sleep better by banishing insomnia; and their memory improves.

The people Jacobson helped with his research

Jacobson’s clients included engineers, journalists, lawyers, doctors, bankers, dentists and people from all the current businesses and professions which were operating at that time. When his first book was printed, (which was entitled “Progressive Relaxation”, in 1929), he was told by the workers and printers at the Chicago University Press that they in particular experienced a great deal of tension. And later in his career he came across union members in the garment and other industries, and assembly line workers who displayed evidence of extreme tension.  (Of course, today, there is a great deal of denial that such levels of tension are induced by stressful jobs!)

Jacobson-and-tensionJacobson’s theory was that clients experienced tension because they had hyperactive bodies and minds, and that the build-up of tension in the body resulted in the following symptoms: anxiety, high blood pressure, cardiovascular disorders, nervous indigestion, peptic ulcers and spastic colon. People were trying to cope with a very fast and constantly changing society, and the problem was that their efforts to cope were using up lots of energy.

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Controlling our energy expenditure

This energy, called adenosine triphosphate, comes from the food we eat. And Jacobson compared it to the petrol supply in a car – there is a limited amount; and when it’s gone, it’s gone. In other words, we have a “personal petrol supply” which we need for our brain, nerves and muscles, and it comes directly from the food we eat. This energy supply is used up by the activities we engage in to achieve our goals. So when we have a job to do, we use the muscles of our body (we have 1,030 skeletal muscles) and we contract and relax those muscles as necessary.

But what Jacobson knew from experience was that none of the doctors who had dealt with his clients before they consulted him, had told their patients about the need to control their energy as they lived their lives. The clients were well versed in the reality of businesses, and knew that, if they spent too much money, on the wrong kinds of investments, they would risk loss of profits and, ultimately, bankruptcy. But they had no awareness of the need for them to manage their own personal supply of physical energy. Here is what Jacobson found:

“I have had experience with the top management of some of … (the United States’) most successful corporations. The officials conducted business duties with outstanding efficiency and success, yet spent their personal energies quite extravagantly.

Executives - destroying-themselves“I was shocked to find that 40% of the top executives of one leading corporation had blood vessels that were beyond cure. They were paying with their lives for their years of energy extravagance.”

(Jacobson, 1976, Page 12).

A closer look at how tension and stress builds up in our bodies

If we don’t give ourselves time to relax and recover after we have exerted ourselves – (for example after we’ve had a hard day’s work; or had to tackle a serious problem; deal with an accident or emergency; or any one of the many stressful challenges that humans of all ages meet on a frequent basis) – then we can cause serious physical and mental health problems for ourselves.

Here’s why: Evolution has developed our bodies so that we are able to handle stressors, and then recover from them quickly. As human beings we’ve got a very efficient, in-built system for handling these pressures. It’s called the ‘Fight or flight’ response, and our bodies react with the release of stress hormones which help us cope with the problems that arise.

And then, we have an automatic recovery system which kicks in after a stressful event, and it’s called the ‘Rest and digest’ system. These two different but interrelated types of responses are part of our autonomic (meaning ‘automatic’) nervous system, which protects our bodies when attacked.

So, slowly, after we have dealt with a sudden crisis or stressful event, our digestion returns to normal, our breathing slows down, as does our heart rate, and we get back to full energy.

Recovery-processBut if we don’t give ourselves time to recover in-between these stressful events, we stop the natural recovery process from taking place. Our bodies experience more and more stress without this safety valve, or recovery stage, to dissipate it. Then there is a gradual accumulation of tension in our muscles, and stress hormones build up in our blood and body tissues.

So let us now take a quick look at how to do Jacobson’s muscle relaxation exercises.

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How to do the Progressive Muscle relaxation technique

  1. Lie on the floor, or on a couch or settee, or sit in a chair.
  2. Then, tense up and then relax each of the main muscles of your body to the count of five seconds; and then release and relax. For example:

– Start with your hands and forearms. Tighten your hands and feel the tension in your fists and forearms.  Hold it to the count of five seconds. And relax.

– Then lift your shoulders, as if trying to move them up to your ears. Feel the tension in your shoulders.  Hold it to the count of five seconds. And relax.

– Then clench your teeth together, to tense your jaw muscles.  Feel the tension in your jaw muscles.  Hold it to the count of five seconds. And relax.

– You will find several good videos on YouTube which will teach you a comprehensive range of muscles to tense and relax, so I will not present any more examples here.

  1. Next, when you have finished tensing and relaxing the different parts of your body, give yourself a 15-20 minute block of time to savour the feeling of complete physical relaxation. Just lie or stay in your fully relaxed position until the time is up.
  2. You may find you fall asleep and this is a good way to combine muscle relaxation with a daily siesta. You will feel refreshed, with renewed energy, after the exercise.
  3. This is crucial: For this technique to work, you need to do this every day. You will get an energy boost from this relaxation technique and big benefits for your heart, blood pressure, and stress and anxiety levels.
  4. You will also find that you will fall asleep more quickly at night if you stick to the daily pattern of practising the relaxation exercises. A tense body with tense muscles will prevent sleep for a long time during the night.
  5. But if you learn to become aware of, and to deliberately let go of, tension in your muscles, you will slowly become more and more relaxed; and you will get the full benefit of a good night’s sleep in time. (Aim for at least 8 hours of sleep each night). The more relaxed you are, the quicker you will be able to get to sleep and have the mental nourishment that only sleep can give your body.

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Proof of its effectiveness: Recent research studies into the effectiveness of progressive muscle relaxation

  1. The most recent research study I’ll describe, was conducted in Greece, in January 2019, with 50 long-term unemployed people.[2] They had been suffering from anxiety disorders, and the participants were split up into 2 groups. One group of thirty individuals were put on an 8 week progressive muscle relaxation training programme, and the control group did not receive any training.

At the start of the research study, the participants’ level of stress, anxiety, depression, integrity, their health–related quality of their life, and sense of safety and security was measured. And at the end of the research, the result was that the intervention group (which had the training in progressive muscle relaxation) had improved results in the aspects of their functioning which had been measured by the researchers.

So, even though the intervention group had statistically higher levels of depression, anxiety and stress before the intervention, after the follow up this group showed a significant reduction in those levels, whereas in the control group no significant difference was observed. Between the groups, the differences were statistically significant. To summarise the findings, the intervention group showed a decrease in the evidence of depression, anxiety and stress, the quality of their life and general mental health had improved and they felt more of a sense of coherence about their lives.

  1. A research study which took place in 2018 is another example: After having had a caesarean section, a lot of women suffer pain, disturbed sleep and have difficulty moving and walking. A research study was undertaken at the Damanhour National Medical Institute in Egypt with a group of women, 80 in number, to see if progressive muscle relaxation could help them recover from their operations.[3] The research study took the form of a randomised, controlled clinical trial, and 40 women were assigned to a study group and 40 women were assigned to the control group. The women in the study group were shown how to do progressive muscle relaxation, and then did it themselves. The results appeared to be quite conclusive: When the quality of the sleep experienced in the two groups were compared, 62.5% of the study group had nourishing sleep, compared to 5% of the control group. Regarding the intensity of the pain experienced by the control group, as they tried to move about, the level of pain they experienced was described by them as being at a level of 70%. On the other hand, the level of limitations in their movement experienced by the study group, because of pain, was ‘significantly absent’ from the whole of this group.

Therefore the conclusion made by the research team was that progressive muscle relaxation significantly reduced pain and made women’s physical activities less painful and restrictive, and there was a definite improvement in sleep quality. The researchers concluded in their report that their findings were similar to others in the same area of research: that the pain that mothers who had experienced caesareans was reduced by progressive muscle relaxation through the operation of several body systems.

They observed that it reduces the stress hormones of epinephrine, catecholamines and cortisol. Also, the deep breathing technique used, increases the oxygen levels in the body, and reduces the oxidative factors and as a result of this, less pain is experienced. It can also restrict the reaction of the sympathetic nervous system (the ‘Fight or flight’ response) and stimulate the parasympathetic nerves (the ‘rest and digest’ part of the autonomic nervous system) by restricting the feedback pathway from the mind to the muscles and as a result, block the biological response to pain. As a consequence, it may lower the heart rate, the level of blood pressure and the metabolic rate.

The outcome of the research study, the researchers concluded, was that post-caesarean women who practiced progressive muscle relaxation technique have lower post caesarean pain, a better quality of sleep and a reduced level of restriction on their physical activities than those who received just the routine nursing care.

Conclusion

Nata-Lifestyle-coach8Jacobson’s progressive relaxation technique has been acknowledged by health care professionals throughout the world as being very effective in many different healthcare environments. It’s a very straightforward technique that anyone can learn and use for themselves, and this increases their sense of self-efficacy and control over their bodies, and also increases their energy level. It’s a lot cheaper than drugs, medical or otherwise, and doesn’t have any negative side effects either!

The final key learning point about the technique is this:  Image result for bamboo paradox coverIt teaches you to raise your awareness of the muscles in your body; and you learn to notice the tension, and how to let go of it, in each of the main muscles of your body. If this is done regularly (daily is best), you become more and more skilled at spotting the tension in your muscles as it arises. Then you can relax the tension immediately after you have created it, instead of letting the tension accumulate in your body. And the more you practise, the more you can automatically spot and release unnecessary tension.

For information about how to perform PMR (progressive muscle relaxation), please see: “The Bamboo Paradox: The limits of human flexibility in a cruel world – and how to protect, defend and strengthen yourself”, by Dr Jim Byrne, It’s available at the ABC Bookstore Online, here: https://abc-bookstore.com/the-bamboo-paradox-a-book-of-wisdom-for-success/

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ABC Coaching Counselling Charles 2019That’s all for now.

I hope you find this helpful.

Best wishes,

Renata

Renata Taylor-Byrne, Lifestyle Coach/Counsellor

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References

[1] Littlehales, N. (2016) Sleep: The myth of 8 hours, the power of naps, and the new plan to recharge body and mind. London: Penguin, Random House.

[2] Meracou, K., Tsoukas, K1, Stavrinos, G., et.al. (2019) The effect of PMR on emotional competence, depression-anxiety-stress, and sense of coherence, health-related quality of life, and well-being of unemployed people in Greece: An Intervention study. EXPLORE, Volume 15, Issue 1, January–February 2019: Pages 38-46. https://doi.org/10.1016/j.explore.2018.08.001

[3] Ismail,N.,Taha, W., and Elgzar, I. (2018) The effect of Progressive muscle relaxation on Post-caesarean section pain, quality of sleep and physical activities limitation (2018)International Journal of studies in Nursing. Vol 3, No.3 (2018)ISSN (online) DOI: https://doi.org/10.20849/ijsn.v3i3.461

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Reintegrating the body, brain and mind in counselling and therapy

ABC Blog Post

15th September 2018

Copyright (c) Jim Byrne, 2018

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Dr Jim’s Blog: Mental health is not just about childhood experiences;

Or current stressors; or badly managed thoughts…

Mental health is related to diet and nutrition, inner dialogue, physical exercise, re-framing of experience, and sleep science…Etc…

Introduction

Body-mindIn science as well as popular culture, the body and mind have long been pulled apart, and treated as separate entities.

And when they are treated as being connected – as in the modern psychiatric theory of ‘brain chemistry imbalances’ causing negative moods and emotions, the ‘brain chemistry’ in question is taken to be unrelated to how you use your body; what you eat; how well you sleep.

It is assumed to be ‘special brain chemistry’ – separate and apart from Lifestyle Factors – which can only be fixed by consuming dangerous drugs!

Front cover Lifestyle CounsellingIf you are interested in the impact of lifestyle practices on mental health and emotional states, then you will enjoy our page of information about how all of the ideas above are presented in our book about Lifestyle Counselling. We see this as the core of most holistic healing practices of the future.

In the immediate future, lifestyle counselling practice will be a novel service offering for counselling and psychotherapy clients who have realized that:

# the body and mind are intimately connected;

# that the body-mind is an open system, permeated by a whole range of lifestyle factors which can be managed well, or mismanaged,

# which results in excellent or poor mental health, physical health, and personal happiness.

In the pages of our popular book on lifestyle counselling, we have presented:

Diet,exercise book cover– a summary of our previous book about the impact of diet and exercise on mental health and emotional well-being;

– a chapter which integrates psychological theories of emotion with physical sources of distress – for the emotions of anger, anxiety and depression – and recommends treatment strategies;

– a chapter on the negative effects of sleep insufficiency on our thinking, feeling and behaviour;

– a chapter on how to re-frame any problem, using our Six Windows Model (which includes some perspectives from moderate Buddhism and moderate Stoicism) – but excludes the extreme forms of those philosophies of life!);

– a chapter on how to divine and assess the counselling client’s multiple sources of emotional disturbance, using our Holistic-SOR Model;

– and a chapter on how to set about teaching lifestyle change to counselling and therapy clients.

For a page of information about this book’s contents, including extracts, and the contents pages and index pages, please click the following link: *Lifestyle Counselling and Coaching for the Whole Person… by Jim Byrne***

And/or you could also look at our current range of six books on this area of counselling and therapy theory and practice: Books about E-CENT Counselling.***

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BlueLogo13CThat’s all for now.

Best wishes,

Jim

Dr Jim Byrne, Doctor of Counselling

ABC Coaching and Counselling Services

jim.byrne@abc-counselling.com

Telephone: 44 1422 843 629

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Treat your body to heal your mind, and vice versa

Blog Post No. 167

By Dr Jim Byrne

31st  March 2018

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Dr Jim’s Counselling Blog: Treat your body to heal your mind, and vice versa

The body, the brain and the mind are integrated with each other and with an external, social environment…

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Copyright (c) Jim Byrne, 2018

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Introduction

Descartes-erorr-DamasioFor decades, we have had medical systems that largely ignore the mind (and the social/emotional environment); and counselling and therapy systems that largely ignore the body (including sleep, diet, exercise, and many environmental stressors [such as the economy and political context of the client]).

We have begun to change that.  Here is a brief extract from Chapter 2 of our new book on the emotive-cognitive, whole-body-brain-mind-environment approach to counselling, coaching and psychotherapy.

2.4: The importance of emotion

Allan Schore PsychotherapyIn E-CENT counselling, we deal with the client’s emotions. We offer them a ‘safe harbour’, and a ‘secure base’ from which to explore their life.

We look at the connection between their lifestyle and their feelings; their relationships and their moods; their thinking and their emotions; their physical state (in terms of diet, exercise, sleep, etc.); their experiences and their emotions; their meanings and their emotions; the links between emotions, goals and behaviours; and the emotional stories within which they live their lives.

We encourage them to change their self-talk; their habitual behaviours; to work on their bodily health (through diet and exercise; relaxation, sleep and meditation; vitamin and mineral supplementation); and to work on the story of their lives.

We try to provide the best possible analysis of the potential reasons, in the basement of their minds, for their current dysfunctional thoughts-feelings-behaviours.  But we do not offer ‘definitive analyses’ characteristic of the Freudian approach.

New-header-JimandNataFrameless

We provide each client with ‘a secure base’, to re-grow or re-train their attachment style, from insecure to secure.

We work on their emotional intelligence by helping them to understand their own emotions, the emotions of those with whom they normally relate, and how to communicate their emotions to others.

The Lifestyle Counselling Book
The Lifestyle Counselling Book

And when we consider that diet may be a feature of their emotional problem, we refer them to information packs on some educational approaches to diet and nutrition.  One of those was compiled by Renata Taylor-Byrne, my wife, who has a diploma in nutrition, and who has done a lot of research on this subject.  (Please see Taylor-Byrne and Byrne, 2017, in the References list).  Jim also have a lot of experience of managing his own diet, in order to control Candida Albicans, which is widely known to cause feelings of anxiety and depression.  So this is not ‘medical counselling’ so much as it is coaching in wellbeing!  And we always advise our clients to see a nutritional therapist before they make any significant changes to their diets.  We also teach the importance of adequate sleep; and regular physical exercise.

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To find out more about this system, please go to the Lifestyle Counselling Book page.***

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Jim & Renata's logo
ABC Coaching and Counselling Services

That’s all for today!

Best wishes,

Jim

Dr Jim Byrne

Doctor of Counselling

ABC Coaching and Counselling Services

01422 843 629

drjwbyrne@gmail.com

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Build resilience with Chinese exercise

Blog Post No. 56

2nd March 2018 – Updated on 31st March 2020

Copyright © Renata Taylor-Byrne 2018/2020

Renata’s Coaching and counselling Blog:

Millions of Chinese people can’t be wrong! Why practising Chi Kung will keep you away from the doctor’s surgery

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Introduction

Nata-Lifestyle-coach8Keeping fit by doing lots of exercise is good for you, isn’t it?  There is lots of talk these days about the importance of keeping fit, and of avoiding a sedentary lifestyle.

However, there are certain drawbacks with some types of exercise, which I want to tell you about, because you may not be aware of them.

Not all exercise is automatically good for your body. A lot  depends on the type of exercise you do.  A good deal of injury to muscles and joints is common in the most widely practised systems of exercise in the West.

In this blog I’m going to outline some of the differences between Eastern and Western types of exercise – and describe the benefits of Eastern exercise, and some of the disadvantages of Western exercise, which are not widely known.

It’s important that you know the effects of different types of exercise, so that you can make an informed choice, if you decide that you want to improve your health by exercising.

Why is this important?  Firstly, because you will want a good return on the investment of your valuable time and money. And secondly, because you will want to avoid physical damage to your body.

‘Hard’ and ‘Soft’ exercise

In his book, ‘The Tao of Detox’, by Daniel Reid (2003), Reid makes a distinction between ‘Hard’ exercise and ‘Soft’ exercise, and he explains the different effects these two types of exercise have on the body.

Here’s what ‘Hard’ exercise includes:

hard-exercise-picture

And now for some ‘Soft’ exercise systems:

Soft-exercise

The effects of ‘hard ‘exercise on the body

 There are lots of benefits from active sports, but there is also a downside to them. Here are some of the effects on the body of hard systems of exercise:

Infographic-on-hard-exercise.JPG

As you can see, the effects on the body aren’t all beneficial, and if there is also a competitive element to the sport, then this can act as a source of stress throughout the body-brain-mind.

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For many years I have recommended Chinese exercises to students in college, and to my coaching/counselling clients.

Front cover, 8In the book on diet and exercise which I co-authored with Jim Byrne, I quoted a student of Chi Kung who improved his own mental health using this system.  Towards the end of his blog he wrote this:  “(Chi Kung) is a powerful tool for overcoming mild to moderate depression, for overcoming anxiety, worry and fear. It is a potent way to raise self-esteem and increase your resistance to the stresses and strains of modern living.”

From: How to Control Your Anger, Anxiety and Depression, Using nutrition and physical activity, by Renata Taylor-Byrne and Jim Byrne.***

So, I would recommend this system of exercise for whole body-brain-mind health.

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The effects of ‘soft’ exercise on the body

The Eastern approach to exercise (which we’ve called a ‘soft’ approach) is that the exercise must be therapeutic for the body. So let us look at some evidence of the value of soft exercise.   And this will help us to understand why millions of Chinese have practised it continuously for thousands of years.

Here are some of the benefits:

# One of the top rewards of doing this type of exercise is that it switches your body into the ‘rest and digest’ (or healing) mode of functioning.  When you do ‘Soft’ exercise (which involves slow, rhythmic movements, combined with deep breathing), this shifts the autonomic (or automatic) nervous system into the calming, healing branch of your nervous system and keeps it there throughout the exercise.

This enhances the immune system and stimulates the production of red and white blood cells in the bone marrow.

# It also stimulates the thymus (the immune system’s master gland) and other glands, to release the full range of immune system protection factors; and at the same time it stops the release of the stress hormones which are part of the ‘Fight or flight’ response – (which  have powerful immune-system inhibiting effects).

# “Chi-gong also stimulates the increase in secretions of natural steroids”, states Daniel Reid (2003) “thereby relieving arthritis without the need to resort to the toxic synthetic steroids which most doctors prescribe for this condition.” (Page 114)

group-chi-gong

# Furthermore, apparently when we stretch our muscles, this squeezes stagnant blood from our body tissues and then the relaxation part allows fresh arterial blood to flow in. And stretching also stimulates lymphatic drainage, which we need to stimulate through body movement each day, so that wastes (e.g. toxic waste products, infectious microorganisms, etc), can be destroyed by our white blood cells, as they pass through the lymph nodes.

Because these soft exercises are always done in a relaxed, smooth and slow manner, with the smallest amount of effort, this means that no lactic acid is produced in the body tissues, which is a side effect of ‘hard’ exercise.

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For many years I have recommended Chinese exercises to students in college, and to my coaching/counselling clients.

Front cover, 8In the book on diet and exercise which I co-authored with Jim Byrne, I quoted a student of Chi Kung who improved his own mental health using this system.  Towards the end of his blog he wrote this:  “(Chi Kung) is a powerful tool for overcoming mild to moderate depression, for overcoming anxiety, worry and fear. It is a potent way to raise self-esteem and increase your resistance to the stresses and strains of modern living.”

From: How to Control Your Anger, Anxiety and Depression, Using nutrition and physical activity, by Renata Taylor-Byrne and Jim Byrne.***

So, I would recommend this system of exercise for whole body-brain-mind health.

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The benefits to the body (continued)…

Benefits-of-soft-exercise-chart.JPG

# Doing these soft exercises slowly ensures that the heart doesn’t race, and the breath isn’t reduced.

# Apparently twenty minutes of Chi Kung practice slows down the pulse by an average of 15%, while increasing the overall amount of blood circulating in the body, and this effect lasts for several hours afterwards.

This increase in the flow of blood around the body results from the way soft exercise alters the workload of circulation from the heart, over to the diaphragm.

And one of the implications is this: High blood pressure, which is a life-threatening condition all over the world, can be controlled without effort by doing daily Chi Kung practice, without the need for drugs.

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For many years I have recommended Chinese exercises to students in college, and to my coaching/counselling clients.

Front cover, 8In the book on diet and exercise which I co-authored with Jim Byrne, I quoted a student of Chi Kung who improved his own mental health using this system.  Towards the end of his blog he wrote this:  “(Chi Kung) is a powerful tool for overcoming mild to moderate depression, for overcoming anxiety, worry and fear. It is a potent way to raise self-esteem and increase your resistance to the stresses and strains of modern living.”

From: How to Control Your Anger, Anxiety and Depression, Using nutrition and physical activity, by Renata Taylor-Byrne and Jim Byrne.***

So, I would recommend this system of exercise for whole body-brain-mind health.

~~~

Research findings on how Chi Kung reduces blood pressure

At the Shanghai Research Institute for Hypertension, one hundred people who were suffering from chronic high blood pressure and hypertension, took part in a research project to test whether Chi Kung exercise could help them.

What the researchers found was that after only five minutes of Chi Kung practice, blood pressure levels in all of the participants began to drop dramatically. And after twenty minutes their blood pressure reached the level it normally would have reached after three hours as a result of taking the kinds of blood-pressure drugs normally prescribed by Western medical practitioners.

Ninety-seven of the participants stayed free of high blood pressure and didn’t have to use the drugs any more, just by continuing to practice Chi Kung at home every day.

And the three patients who decided not to continue their Chi Kung practice quickly relapsed and had to go back on drug therapy.

Older-people-chi-gong-practitioners

The benefits of Chi Kung for the brain

# Electroencephalographic (EEG) scans of elderly people in China – who practice Chi Kung daily – show signs of rejuvenation.  That is to say, a pattern and frequency of brain waves has been found that are usually found in the brains of young children.  This is interpreted as showing that those who regularly practise this type of exercise can bring back the mental skills and abilities they had when they were young.

# Also, Chi Kung infuses the brain with energy, and activates the release of neurotransmitters such as dopamine, serotonin and enkephalins. The effect of this is that brain functions are balanced.  Mental alertness is increased, and pain reduced.  And communication is enhanced between the brain and the peripheral nervous system.

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For many years I have recommended Chinese exercises, including Chi Kung, to students in college, and to my coaching/counselling clients.

Front cover, 8In the book on diet and exercise which I co-authored with Jim Byrne, I quoted a student of Chi Kung who improved his own mental health using this system.  Towards the end of his blog he wrote this:  “(Chi Kung) is a powerful tool for overcoming mild to moderate depression, for overcoming anxiety, worry and fear. It is a potent way to raise self-esteem and increase your resistance to the stresses and strains of modern living.”

From: How to Control Your Anger, Anxiety and Depression, Using nutrition and physical activity, by Renata Taylor-Byrne and Jim Byrne.***

So, I would recommend this system of exercise for whole body-brain-mind health.

~~~

Chi Kung benefits for the digestion process

# Indigestion, and acid reflux, are very common for people who are following a Western diet.  According to studies in China, the practice of Chi Kung affects the stomach in a beneficial way.  For example, fifteen minutes of practise of Chi Kung produces a big increase in the enzymes which are released by the stomach to digest food: pepsin, and other digestive enzymes; plus lysozyme, which is secreted by the salivary glands. Apparently this system of exercise balances the pH level in the stomach (the level of acid and alkalinity) and this helps prevent acid indigestion.

Conclusion

We are socialized in the UK, Europe and America to see sports as a necessarily competitive process, either between different teams (for example the recent Winter Olympics) or competing against one’s own previous performance at a particular sport. But competition causes stress, as nobody wants to lose the race, or to let their team down!  And even after your team has won, there is always the anxiety about next time!  Next time we might lose!  And then who would we be?!

And inevitably there are vast audiences for these competitive sports.  And this has become a major form of involvement in sport: A passive, consumerist approach.

But what about the health of the people who are watching these events? Clearly, their health doesn’t get better by watching other people exercising. In fact, we now know that sedentary lifestyle is killing people! (Spectator sport does however make large fortunes for sports-related businesses and TV companies.)

The Eastern approach is very different: The benefits to the body of Chi Kung, (which is one of several Eastern forms of exercise), are many and varied. It’s like a type of medical therapy as well as an exercise system.

I was very fortunate in the 1980s to stumble across Chi Kung, when I joined Penny Ramsden’s Chi Kung class in Hebden Bridge. I found it so helpful, and health-giving, that I am still doing the exercises almost every morning, for over thirty years later!

~~~

For many years I have recommended Chinese exercises, including Chi Kung, to students in college, and to my coaching/counselling clients.

Front cover, 8In the book on diet and exercise which I co-authored with Jim Byrne, I quoted a student of Chi Kung who improved his own mental health using this system.  Towards the end of his blog he wrote this:  “(Chi Kung) is a powerful tool for overcoming mild to moderate depression, for overcoming anxiety, worry and fear. It is a potent way to raise self-esteem and increase your resistance to the stresses and strains of modern living.”

From: How to Control Your Anger, Anxiety and Depression, Using nutrition and physical activity, by Renata Taylor-Byrne and Jim Byrne.***

So, I would recommend this system of exercise for whole body-brain-mind health.

~~~

Illustrating Chi Kung in action

Further down this page, you will see a video clip which illustrates the calming and relaxing movements of Chi Kung exercise, which gently gives the body a full workout – and practitioners feel great afterwards!

The exercise costs nothing, after you’ve learned how to do it.  It’s safe and effective and you can practice it anywhere at any time (indoors if the weather is bad. But exercising outside is better, because of all the fresh oxygen [chi] you get into your lungs and bloodstream).

You don’t need special equipment and, if you do it in the morning, it sets you up for the day to deal with the many hassles of life which you will inevitably face.

Here is a video clip of a group practising Chi Kung techniques:

My tutor (Penny Ramsden) told our group that, before she tried Chi Kung, she had been bed-ridden for a significant amount of time with chronic fatigue syndrome (CFS). Now she was fully recovered, after being taught by Michael Tse (pronounced Shay!), who teaches Chi Kung all over the world.

There are many classes where you can learn the movements, which you can then use for your physical and mental benefit for the rest of your life!

This form of exercise is great for developing resilience and managing the stresses of daily life, and if you practice it every day, it will slowly transform and strengthen you and enrich your life.

For many years I have recommended these exercises to students in college, and to my coaching/counselling clients.

Front cover, 8In the book on diet and exercise which I co-authored with Jim Byrne, I quoted a student of Chi Kung who improved his own mental health using this system.  Towards the end of his blog he wrote this:  “(Chi Kung) is a powerful tool for overcoming mild to moderate depression, for overcoming anxiety, worry and fear. It is a potent way to raise self-esteem and increase your resistance to the stresses and strains of modern living.”

From: How to Control Your Anger, Anxiety and Depression, Using nutrition and physical activity, by Renata Taylor-Byrne and Jim Byrne.***

So, I would recommend this system of exercise for whole body-brain-mind health.

I hope you investigate this system of exercise, and experiment with it. It’s incredible value for money. And it builds up your most precious asset: your physical and mental health.

It feels good right away, once you start to do it!  And when you set out to face your day, you can feel the energy flowing through your body!  You will also feel resilient in the face of the inevitable hassles of your day!

Best wishes,

Renata

Renata Taylor-Byrne

Lifestyle Coach-Counsellor

The Coaching/Counselling Division

Email: renata@abc-counselling.org

Telephone: 01422 843 629

 ~~~

Reference

‘The Tao of Detox’, by Daniel Reid (2003). London, Simon and Shuster UK Ltd.

~~~

 

 

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

~~~

 

 

 

Daily Resilience–boosters for you

Blog Post No. 46

31st March 2017

Copyright © Renata Taylor-Byrne 2017

Renata’s Coaching & Counselling blog: Daily resilience–boosters for you

Introduction

Do you want to be more resilient? To stand up to the pressures of your daily life more vigorously and powerfully and energetically?

Tennis-starIn this blog I am going to summarise some findings from research conducted on athletes, which can help us build our resilience in the face of all the hassles and challenges we can face at work each day.

An explanation of micro-resilience at work

Micro-book-coverBonnie St. John and Allen Haines wrote a book called ‘Micro-resilience’, and in it they summarise this research finding: Dr James Loehr (a sports psychologist) wanted to understand why there were hundreds of athletes who were on international tours, but there were only a few who regularly won the tournaments and trophies. He wanted to know what the difference was between these two sets of athletes.

Loehr put heart rate monitors on a selection of the two different sets of tennis players – the ‘winners’ and the ‘also ran’s’ – and discovered that the top tennis players were able to very speedily recover their energy and positive focus after having played shots.

As they were returning to the baseline in the tennis court, or to the side of the court, they used particular strategies to recover their energy, focus and motivation.

These top-players very quickly returned their heart rates to normal – much more quickly than their less successful competitors. Here was the crucial part of what Dr James Loehr learned:

The further he went down the list of seeded players, the more dramatic the differences were. Those at the bottom of the list (the less successful tennis players) employed none of these rejuvenating behaviours….”

“They stayed keyed up, tense and even distracted in the sixteen to twenty seconds that normally elapse between a point scored and the following serve.”

The power of ‘mini-recoveries’

He discovered that by the final set of a 3 hour tennis match, the player who had been using small, imperceptible ‘mini-recoveries’ in-between the points, was much more likely to succeed in the tennis game than the players who did not use such strategies.

So Dr Loehr created something called the ’16 second cure’ and this consists of focusing exercises and relaxation techniques that help the players, who are under intense pressure, to do the following things:

“…shake off mistakes, release tension, and project a positive image to their opponents…”

And this strategy has now been taught by tennis coaches throughout the world.

How this research finding can help people in all types of jobs

We can all use this research insight in any field of work.  Each day, any of us can experience periods of intense pressure, quiet times and a whole range of experiences in-between. We also have a constantly changing selection of people to deal with and respond to. How can we keep going so that we aren’t totally washed out by the end of the working day?

Power-of-full-engagment-coverDr James Loehr created the concept of the ‘executive athlete’ after these research findings, which he wrote about in his book ‘The Power of Full Engagement’ (2003) with T. Schwartz.

This very successful use of energy management strategies by athletes can be transferred to other working environments, if we adapt them appropriately.

Micro-resilience techniques to help us stay in control

If you experiment with using some of these strategies – listed below – to keep you going during the day, you will find that your energy level is higher and you won’t feel as drained.

I used these techniques during my career as a college tutor, and there are also techniques from Bonnie St. John and Allen Haines’s book. (Bear in mind that if you are working in exploitative work situations, you will need help from your union as well as these self-management strategies. The union’s specialist form of protection is necessary as it will be beyond your capacity to fully defend yourself if your energies are drained from: bullying management tactics; zero hours contracts; wages below the minimum wage, and/or unhealthy work environments).

Here is a little selection of just seven such strategies; and I teach many more to my coaching-counselling clients:

1. The Yoga ‘Death pose’

Picture-death-poseFirst, let us look at the ‘death pose’ from yoga practice.  This is an amazingly effective way to recharge your batteries, and is very good for your back. If you have you own office or there is a vacant room, simply lie on the floor for 10 minutes with a book (of, say, two inches thickness) under your head (as a ‘hard pillow’). Put your arms down by your sides. Clear your mind of any stress or strain, worry or preoccupation.  Breathe deeply into your belly, and relax.  Stay still, and close your eyes if you want to. Any ideas that arise in your mind should be gently brushed away.  After 10 minutes, very slowly sit up, and then stand up. This will refresh your body and mind at the same time.

Benefits-death-pose-callout

2.The  seated Tin Soldier/Rag Doll Relaxation Exercise

Whilst sitting at your desk, after about 30 or 40 minutes of intense concentration, you will need a break.  Sometimes you will need to get up and move around (as sedentary activity is very bad for you, physically and mentally!).  But sometimes you can relax while you are sitting down.  One way to do that is to use the ‘Tin soldier/Rag doll’ exercise.  This is how it goes:

Tense your body, arms, and face as much as possible for a couple of minutes. Really feel the tension in your body. Imagine you are made of tin, and are very stiff and unbending. (The ‘tin soldier’ phase).

Then slowly, slowly let all the tension drain out of your body, and change yourself into a rag doll. Feel yourself melt into the chair. Relax all your muscles – your thigh muscles, feet, arms, hands and fingers, stomach and jaw, and facial muscles.  Let your arms hang down by your sides.  Let your head fall, and your shoulder slump. (The ‘rag doll’ phase).

Sit with the feeling of complete relaxation for a few minutes (say, five or six).  This will be really good for your body and mind – to say nothing of your productivity, creativity and focus.  In the process, you will be switching on your ‘relaxation response’ which is (to get a bit technical) the parasympathetic branch of your nervous system.

3. Have a quick, healthy snack to boost your blood sugar level.

By eating a small amount of nuts and seeds (for example) you boost your blood sugar level which helps with willpower, and energy during late morning or late afternoon meetings or other challenges.

~~~~

4. Have a short walk

Get out of the building, to change your environment. Just a ten minute walk will put you in a different space (mentally), but in particular, it’s really valuable to get out at dinnertime (lunchtime).   You will feel mentally refreshed and have more energy for your work in the afternoon. Seeing trees and experiencing fresh air will boost your energy. Recent research shows that taking a stroll through a natural setting can boost performance on “tasks calling for sustained focus”: “Taking in the sights and sounds of nature appears to be especially beneficial for our minds.”

5. Write it Out!

If you’ve had a draining, difficult interaction with someone in work, and you are still reverberating from it, then when you are at your desk (or workstation), write down what happened and how you felt about it.  Writing it down will get it out of your head and give you a chance to cool down. Later you can then reflect on what happened.

(If you are unable to write anything down, simply name the emotions that you are going through, in your mind.)  This is a technique that is called “labelling” and there is a New England head teacher (whom St John and Haines describe in their book) who uses this technique when she has confrontations with parents and teachers.

“When she tried labelling, Kathleen noticed that it increased her sense of control. Now, unbeknownst to her guests, Kathleen’s notes during confrontational meetings not only cover action steps and follow-up items but also descriptions of her emotions during each encounter.”

Dr Daniel Amen, who is an expert on brain-scanning techniques, says: “Often, just naming a thought takes away its power”.

Or as Dr Daniel Siegel says: “You have to name it to tame it!”

~~~

6. Using your sense of smell

Cinnamon

Scents are very powerful. Dr Joan Borysenko, who was one of the pioneers of  integrative medicine and worked at Harvard medical school, stated: “Certain scents can cut right through an emotional hijack. For example, cinnamon, vanilla and nutmeg.” These scents affect our limbic system and relax us very quickly. This finding was confirmed by Dr Daniel Amen, in his book ‘Change your brain, change your life’:

“Because your sense of smell goes directly to the deep limbic system, it is easy to see why smells can have such a powerful impact on our feeling states. The right smells likely cool the limbic system. Pleasing fragrances are like an anti-inflammatory”.

So, having small samples of spices, perfumes or sweets, in your work environment, which have really comforting associations for you, can give you a quick boost of energy.

hardcastle-crags

7. Images from nature can calm us down

Finally, having pictures of scenes from nature around us will have a beneficial effect on us, even if they are just on our screensaver or on a poster on the wall. Or in a frame on our desk or workstation.  Just looking at photos of nature in a quiet room can give us a greater mental boost than walking down a busy urban street.

Dr Marc Berman and researchers at the University of Michigan had participants take a break for 10 minutes in a quiet room to look at pictures of a nature scene or city street. They found that mental performance improved after the nature break, even though the images were  only on paper. Although the boost wasn’t as great as when participants actually took a walk among the trees, it was more effective than an actual city walk.

Conclusion

Balancing our stressful working days with micro-resilience techniques- like the seven outlined above – will make us happier, increase our energy, and improve the quality of our lives.

Why not experiment with them, and see if any of them work for you!

If I had more time and space I could teach lots more of this stuff to you.

Best wishes

Renata

Renata Taylor-Byrne

Lifestyle Coach-Counsellor

ABC Coaching-Counselling Division

Telephone: 01422 843 629

Email: renata@abc-counselling.org

~~~

References

Loehr, J and Schwartz, T (2003) The Power of Full Engagement. New York. Simon and Shuster.

St John, Bonnie and Haines, Allen (2017) Micro-Resilience: Minor shifts for Major Boosts in Focus, Drive and Energy. London. Piatkus.

~~~
Continue reading “Daily Resilience–boosters for you”

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

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