Improving Mental Health Through Mindfulness Exercise

A video of a lecture given by Dr. Stuart Eisendrath, director of the UCSF Depression Center on "Staying in the Now: Maintaining Mental Health Through Mindfulness - Mindfulness Exercise."

The lecture is presented by the UCSF Osher Center for Integrative Medicine from February 2010 for UCTV for educational use only.




In this video lecture Dr. Stuart Eisendrath leads a mindfulness exercise as a technique for maintaining mental health.

The Meaning of Namasté

I found two different meanings of Namasté, a greeting, a blessing and a way of bidding others good by and good health.

The first is a shorter version:

I honor that place in you where the universe resides
And when I am in that place in me
and you are in that place in you
We are one.

The second, a bit longer version:

I honor the place in you
in which the entire universe dwells.
I honor the place in you
which is of live,
of truth, of light
and of peace.
When you are in that place in you
and I am in that place in me,
we are one.

Namasté.
Go in health. Go in Peace. Go in Love.

Image: Modified Microsoft Clipart.

The Power of Sharing Namaste

The Hindu American Foundation brings you its first three minute short film as a reminder of the power of the Hindu greeting, Namaste ("The Divine within me bows to the Divine within you").

Namaste

Mindfulness, Stress Reduction and Healing with John Kabat-Zinn

Another Google TechTalk from Jon Kabot-Zinn this one on "Mindfulness, Stress Reduction and Healing" from March 8, 2007



In this talk Jon describes the revolution in medicine that has occurred over the past 30 years that has integrated the mind back into the body and developed a remarkable range of practices for integrating one's experience, reducing stress, healing the body, coping more effectively with emotions such as anxiety, anger, and depression, and cultivating greater well-being and happiness.

His work has been instrumental in bringing Buddhist meditative practices, as he likes to say, "without the Buddhism" to full acceptance within the mainstream of medicine, psychology, and health care, and has shown them to be effective in people suffering from a wide range of medical conditions.

Source: Kabot-Zinn J. 2007. Mindfulness with Jon Kabat-Zinn. Google Talks.

Open Heart Meditation

An Open Heart Meditation that was published on the Oprah.com website in June as part of the article, "Listen Up! Why Being in Your Heart is Better Than In Your Head."

This opening heart meditation comes from Ed and Deb Shapiro, authors of Be The Change, How Meditation Can Transform You and the World.

You may want to record the meditation so you can listen to the words and not focus on reading them.

Opening Heart Meditation

Settle your body in an upright and seated posture.
Bring your focus to the natural flow of your breath as it enters and leaves your body.
Just watch your breath as your mind settles.

Now bring your attention to the heart space in the center of your chest.
And just breathe in and out of this space.


With each in-breathe feel your heart gently opening and softening; with each out-breathe release any tension or resistance.

Silently repeat, "My heart is opening and softening."
You may experience great joy or even sadness.
Let the feelings come and go, while you just keep breathing into your heart space.

Stay here as long as you wish.
When you are ready, take a deep breath and let it go.
Gently open your eyes and take the peace of your heart with you through your day.


May you feel more peaceful after finishing this meditation.

Read more of the Listen Up! Why Being in Your Heart is Better Than In Your Head article at the Oprah.com website.

Source: Shapiro E. 2010. Listen Up! Why Being in Your Heart is Better Than In Your Head. Oprah.com

Image: Mary R. Vogt. Garden Fence. Morgue File Free Photo.

Quote for the Week - Living a Health Life

These wise words of advice on living a healthy life come from Roman encyclopedist, A. Cornelius Celsus:

Live in rooms full of light.
Avoid heavy food.
Be moderate in
the drinking of wine.
Take massage, baths,
exercise, and gymnastics.
Fight insomnia with
gentle rocking or
the sound of running water.
Change surroundings
and take long journeys.
Strictly avoid frightening ideas.
Indulge in
cheerful conversation
and amusements.
Listen to music.

A. Cornelius Celsus

25 BC-50 AD

Image: Gracey. Yellow Tulips. Morgue File Free Photo.

Autogenic Relaxation Exercise

An Autogenic Relaxation Exercise adapted from patient handout materials from the Ohio State University Medical Center, a designated National Cancer Institute Comprehensive Cancer Center.

This Autogenic Relaxation Exercise is a beneficial way to help start the relaxation process.

Follow the directions below:

Repeat each of these phases 3 times, with a 15 second pause after each phase:

My arms and legs are heavy and warm.
My heartbeat is calm and regular.
My body breathes freely and easily.
My abdomen is warm.
My forehead is cool.
My mind is quiet and still.
I am at peace.

You can go on to customize your own version of the Autogenic Relaxation Exercise by writing out your own series of phrases, ones that resonate best with you. By generating your own phrases, you can create an exercise designed to work specifically for you.

Source: Autogenic Relaxation Exercise. Ohio State University Medical Center, a designated National Cancer Institute Comprehensive Cancer Center.

Image: bjearwicke. Toes in the Grass. Royalty Free Use.

Adenosine May be Missing Link to Explain Acupuncture Pain Relief

A new advanced online article published May 20, 2010 in the Nature Neuroscience journal is shedding some light on how acupuncture may work to relieve pain.

The article "Adenosine A1 receptors mediate local anti-nociceptive effects of acupuncture" written by researchers at the Center for Translational Neuromedicine, University of Rochester Medical Center in Rochester, N.Y.;  Department of Neurology, Boston University School of Medicine, Boston and the National Institute of Diabetes and Digestive and Kidney Diseases, US National Institutes of Health, Bethesda, Maryland have demonstrated that the neurotransmitter Adenosine may be the missing link in explaining how acupuncture needles relieve pain. Adenosine is an inhibitory neurotransmitter, a neuromodulator with anti-nociceptive (pain) properties.

The Findings

Using a variety of different studies in mice, these researchers found that adenosine was released during acupuncture in mice and that its anti-nociceptive actions required adenosine A1 receptor expression. In one study direct injection of an adenosine A1 receptor agonist replicated the analgesic effect of acupuncture. In another, inhibition of enzymes involved in adenosine degradation potentiated the acupuncture-elicited increase in adenosine, as well as its anti-nociceptive (pain relieving) effect.

Their findings indicate that adenosine is the neurotransmitter responsible for the effects of acupuncture. Furthermore they discovered that interfering with adenosine metabolism (through inhibition of enzymes or other mechanisms) may help to prolong the clinical benefit of acupuncture.


Sources:

Nanna Goldman, Michael Chen, Takumi Fujita, Qiwu Xu, Weiguo Peng, Wei Liu, Tina K Jensen, Yong Pei, Fushun Wang, Xiaoning Han, Jiang-Fan Chen, Jurgen Schnermann, Takahiro Takano, Lane Bekar, Kim Tieu & Maiken Nedergaard. (2010) Adenosine A1 receptors mediate local anti-nociceptive effects of acupuncture. Nature Neuroscience. doi:10.1038/nn.2562. Published online 30 May 2010.

Emily Shon. May 31, 2010. Acupuncture Releases Natural Painkiller. Discovery News.

Karen Hopkin. May 30, 2010. Mechanism Points To Acupuncture Pain Relief. Scientific American Podcast Transcript.

Image: Thunderchild. Acupuncture Model. Creative Commons.

Memorial Day Meditation from Pema Chodron and Richard Reoch

This amazing Meditation comes from Pema Chodron & Richard Reoch.

Their Memorial Day Meditation from 2007 is a good way to honor those who have served, but still holding true to values of a peaceful existence.



Other Memorial Day Meditations

From Bellaonline, a Memorial Day Prayer and a Memorial Day Prayer and Meditation Ceremony both from Susan Helene Kramer. For the ceremony they start with this lovely prayer:

We show our thankfulness in prayer
This honor you deserve
Giving all for freedom's call
That we may live without reserve.

Another more reflective Memorial Day Meditation comes from the blog, "An Innocent Okie Lost on the Potomac" written by Unbleached Brun.

The Remember on Memorial Days lens on Squidoo is one that I wrote last year, to honor and remember those who have served.

Exercise to Improve the Mood and Aid with Depression

A video clip from Baylor Health looking at the benefits of exercise in treating depression.

In this video from Baylor Health Care System, experts take a look at the studies that show that exercise can also help us to not only trim down, but also to "psych up" as part of the "relaxation response."

Another Loving Kindness Meditation

Another variant of a Loving Kindness Meditation that can be used when you want to practice Loving Kindness.

May I live in safety.
May I be happy.
May I be healthy.
May I live with ease.


May you live in safety,
May you be happy,
May you be healthy,
May you live with ease.


May all beings live in safety.
May all beings be happy.
May all beings be healthy.
May all beings live with ease.


May all beings everywhere live in safety.
May all beings everywhere be happy.
May all beings everywhere be healthy.
May all beings everywhere live with ease.

Source Adapted from: Rink. R. (2009). Buddhist Belief - Metta Meditation - Loving Kindness. Buddhist Belief Blog.

Benefits of Exercise for Physical and Mental Health

This knowledge of the benefits of exercise has been known for centuries.

Lack of activity destroys
the good condition of every human being,
while movement and methodical physical exercise
save it and preserve it.

Plato

In this video clip from Dr. Michael McKee of the Cleveland Clinic on "Exercise for physical and mental health," he explains how exercise can not only benefit your physical well being, but your mental well being as well.




Dr. McKee discusses how he uses exercise as a prescription to help his patient feel better.

A Healing Blessing for Kristiina

A Healing Blessing was written when my youngest daughter was hospitalized.

This version of A Healing Blessing was created as a Vodcast Episode for an introductory course on Vodcasting for Teaching and uploaded so other instructors could more easily access the video file.



This Healing Blessing expands on an Episode 4 from the NICU Parent Support Audio and Podcast. In this Vodcast Episode the Blessing has been set to photographs to create a video.

• Episode 4 - A Special Healing Blessing - Version 1 With Tibetan Bowls, Bells & Chimes
• PDF Transcript for Episode 4 (Version 1)

Dyer KA. A Healing Blessing. Squidoo.com
Dyer KA. Creating a Circle of Healing and Support. NICU Parent Support Site.

Quote for the Week - Subtle Mind

A quote on the Subtle Mind for this week, from the Buddha:

All living beings,
and all sorts of
illusory events,
are all born
in the completely awake
subtle mind
of those who
realize suchness.

Buddha

Image: miamiamia. Meditation. Royalty Free Use.

More Resources, More Versions Loving Kindness Meditation

This week you've already seen a couple of video posts on Loving Kindness Meditation, the first, a Loving Kindness Meditation Podcast, and the second, "How To Practice Buddhist Loving-Kindness Meditation."

Both of these resources have slightly different versions of the words used for a Loving Kindness Meditation.

Four additional resources have good information on Loving Kindness Meditations.

The first comes from "The Center for Contemplative Mind in Society" and is entitled, "The Tree of Contemplative Practices - Loving Kindness Meditation."

The second is a PDF File of a Patient Handout used by the University of Wisconsin's Integrative Medicine/Department of Family Medicine entitled, "Loving-Kindness Meditation"

The third is a series of links to MP3 audio files to different Mindful Meditations from MARC or the Mindful Awareness Research Center at UCLA. One of the resources includes a link to a Loving Kindness Meditation. (MARC is a part of the UCLA Cousins Psychoneuroimmunology Institute.)

The final resource is from Ron Rink of the Buddhist Belief Blog and is entitled, "Buddhist Belief – Metta Meditation — Loving Kindness."

How To Practice Buddhist Loving-Kindness Meditation

A How Cast video on Loving-Kindness Meditation. This instructional video has a lot of words to it, so do not listen to the video if you are hoping to relax.

How To Practice Buddhist Loving-Kindness Meditation on Howcast

Metta bhavana, or loving-kindness meditation, is one of the two simplest meditations in Buddhism. It helps develop positive feelings towards all other living creatures.

How to Put a PowerPoint Presentation in Your Blog using SlideShare

From The Edublogger, Sue Waters, a Slideshare presentation on "How to share a PowerPoint Presentation using SlideShare."

This basic presentation should give you the basic information on getting started, so you can include your PowerPoint presentation in your blogs.

How to share a PowerPoint Presentation using SlideShare

For more information you can watch the SlideShare quick tour, or visit their help desk.

Loving Kindness Meditation Podcast

Sylvia Boorstein of Spirit Rock in Marin County, California guides viewers through a loving kindness meditation:

May I feel protected and safe

May I feel contented and pleased

May my physical body support me with strength

May my life unfold smoothly with ease.

Sylvia Boorstein Teaches Loving Kindness Meditation - Daily Path Podcast From MyPath TV

This universal teaching has a 2,500-year lineage traced to the Buddha, who is said to have originally taught the practice.

Creating a PowerPoint Presentation

Unit 5's Project requires that you create a PowerPoint Presentation. The PowerPoint program comes as part of Microsoft Office and allows you to create slide presentations. 

Here are several resources that I've found that may help those who have not used PowerPoint prior to the course:

From Cabrillo College, "How Can I Make a PowerPoint Presentation?": http://libwww.cabrillo.edu/about/workshops/howmakepowerpoint.html

From the University of Wisconsin, Madison, "How to Create Accessible PowerPoint Presentations from Scratch": http://www.cew.wisc.edu/accessibility/tutorials/pptscratch.htm

From Microsoft, an Overview of PowerPoint:
http://office.microsoft.com/training/training.aspx?AssetID=RC100687671033

More from Microsoft, "Presenting with PowerPoint: 10 do's and don'ts":
http://www.microsoft.com/smallbusiness/resources/technology/business-software/presenting-with-powerpoint-10-dos-and-donts.aspx#Powerpointtips

Other options for creating a Slide Presentation are Google Presentations and Open Office. Both of these allow you to create PowerPoint-like slides.

Quote for the Week - Loving Kindness

Thoughts for this week on Loving Kindness:

The perfection of loving-kindness is the wish to provide for the welfare and happiness of the world, accompanied by compassion and skilfull means;
literally it means benevolence.

A Treatise on the Paramis

Dhammapala

Image: Microsoft Clipart